Yu don yehri boht 'selenium'? Yu dɔktɔ go dɔn tɔk bɔt am, ɔ yu go dɔn si am na wan bɔtul we gɛt vaytamɛn sɔpɔt. Selenium na wan trays minral we rili impɔtant fɔ yu bɔdi, pan ɔl we yu jɔs nid am fɔ smɔl smɔl. Fɔ tɔk am simpul wan, selenium kin de na di grɔn, wata, ɛn bɔku it dɛn. Lɛ wi fɛn ɔndastand wetin na selenium, di bɛnifit dɛn we i de gi, ɛn wetin kin apin if yu lɛvɛl tu ay ɔ tu smɔl.
Wetin na di wɛlbɔdi bɛnifit dɛn we sɛlɛniɔm gɛt?
Di praymar rizin we mek selenium kin gɛt bɔku atɛnshɔn na in pawaful antiɔksidant prɔpati dɛn. Wetin na di antiɔksidant? Tink bɔt di sɛl dɛn we de na yu bɔdi; dɛn kin gɛt prɔblɛm ɔltɛm bikɔs dɛn ol, dɛn nɔ kin disayd fɔ liv dɛn layf fayn, ɛn dɛn kin pwɛl di envayrɔmɛnt. Dɛn kɔl dis damej ‘ɔksidativ strɛs.’ As tɛm de go, dis ɔksidativ strɛs kin gɛt fɔ du wit difrɛn kayn tin dɛm, lɛk kansa, at sik , ɛn di kɔgnitiv dɛklin. Selenium de wok lɛk antiɔksidant, we de ɛp fɔ protɛkt yu sɛl dɛn frɔm dis damej.
Selenium de sɔpɔt bak sɔm ɔda impɔtant tin dɛn we di bɔdi de du.
Tayrɔyd Ɛlth
di tayroyd gland we de na yu nεk de mek כmon dεm we de rεgul yu mεtabolism. Sɔm pipul dɛn kin strɛs wit tayroyd we nɔ de wok fayn, we kin mek dɛn gɛt sɔm sayn dɛn lɛk fɔ taya ɔltɛm, fɔ gɛt bɔku bɔku bɔdi, fɔ gɛt pwɛl hat, ɛn fɔ gɛt pen na dɛn mɔsul . Selenium de ple impɔtant pat fɔ mek di tayroyd wok fayn fayn wan. Bɔt i rili impɔtant fɔ mɛmba se if yu gɛt bɔku bɔku sɛliniɔm, dat kin rili ambɔg yu tayroyd gland.
Sɔpɔt fɔ Kɔgnitiv
Bikɔs di sɛliniɔm gɛt antiɔksidant, i de ɛp fɔ protɛkt di bren ɛn di nerv sɛl dɛn fɔ mek dɛn nɔ pwɛl. Bɔrku tɛm wae di sεl dεm de dכn kin gɛt fɔ du wit kכndyushכn lεk Pakinsin εn Alzaima sik. So, sayɛnsman dɛn biliv se if yu gɛt di rayt sɛlɛniɔm tru di it we yu de it, dat de sɔpɔt fɔ mek yu bren gɛt wɛlbɔdi fɔ lɔng tɛm.
Aw bɔku selenium yu nid ɛvride?
Mɔs big pipul dɛn kin mit dɛn Rikɔmɛnd Dayɛt Alawɛns (RDA) fɔ sɛlɛniɔm tru dɛn it ɛvride, we min se bɔku tɛm dɛn nɔ nid fɔ gɛt ɛkstra supamakit.
di mכst imכtant tin fכ mεmba na dat di sef כp limit fכ sεlεniכm fכ big man na 400 maykrogram (400 mcg) fכ wan de. Ɛni mɔni we pas dis, dɛn kin tek am se na ɔvados .
Us it dɛn we gɛt bɔku selenium?
di selenium we de insay it kin difrεn dipכnt pan di grכn usay dεn gro am. Na sɔm pan di bɛst tin dɛn we pɔsin kin it we i gɛt sɛlɛniɔm.
| Fɔd Sɔs | Selenium Kɔntinɛnt ɛn Tips |
|---|---|
| Brazil nat dɛn | Dɛn tin ya na di say dɛn we gɛt bɔku bɔku sɛliniɔm. Bɔt, tek tɛm bad bad wan! Wan nat kin gɛt lɛk 95 mcg, we pas wetin yu nid ɛvride. Stick to wan ɔ tu pan de, nɔ mɔ. |
| Sifud dɛn we dɛn kin it | 3 ɔns yɔlɔfin tuna gɛt lɛk 92 mcg. Sadin we dɛn kin put insay tin kin gɛt lɛk 45 mcg. |
| Mit we nɔ gɛt bɛtɛ blɔd | Chikin ɛn bif na ɔl tu fayn fayn tin dɛn fɔ gɛt sɛliniɔm. |
| Pasta ɛn Rays | Wan kɔp kuk pasta gɛt lɛk 36 mcg. Brawn rays we dɛn mek wit ful gren kin gɛt mɔ sɛliniɔm pas wayt rays. |
| Eg dɛn | wan big eg de gi yu lεk 28% pan di sεlεnium we yu nid fכ evri de, we dεn kin fכnshכn bכku pan di yכlk. |
| Oatmil we dɛn kin mek | wan kכp כtmil gεt bitwin 10-23 mcg sεlεniכm. |
| Bins we dɛn dɔn bek | Wan kɔp bins gɛt lɛk 12 mcg. Yu fɔ tink bɔt di sodium we de insay if yu de it tin dɛn we dɛn kin put insay tin. |
Wetin na di prɔblɛm dɛn we pɔsin kin gɛt we i gɛt bɔku sɛliniɔm?
Pan ɔl we yu bɔdi nid sɛliniɔm, if yu tek am tumɔs, dat kin mek yu denja.
- Sayd Effects : If yu tek am pasmak, i kin mek yu blo bad, yu ia kin lɔs, yu gɛt fiva, yu taya , ɛn yu kin gɛt nɔys .
- Drug Interactions: Selenium kin intarakt wit di mɛrɛsin dɛm we yu de tek, lɛk sɔm antasid dɛm, kemotɛrapi drɔgs, kɔtikosterɔyd, statin (kɔlestrol mɛrɛsin), ɛn bɔn kɔntrol pils. If yu de tek ɛni supamakit , tɛl yu dɔktɔ ɔltɛm.
- Risk fɔ gɛt kansa na di skin: Sɔm stɔdi dɛn dɔn sho se we yu tek sɛliniɔm, dat kin mek yu gɛt squamous cell carcinoma. Pipul dɛn we gɛt bɔku risk fɔ gɛt kansa na dɛn skin fɔ avɔyd dɛn kayn sɔpɔtmɛnt dɛn ya.
Selenium Toksisiti we pɔsin kin gɛt
If pɔsin gɛt bɔku bɔku sɛlɛniɔm fɔ lɔng tɛm, i kin mek i gɛt ‘sɛlinyɔm toxiciti,’ we na siriɔs mɛrɛsin. Dis kin mek yu nɔ ebul fɔ blo fayn, yu kidni nɔ kin wok fayn, ɛn yu kin gɛt at sik. If i siriɔs, if yu gɛt ay levul kin kil yu.
If yu saspek selenium toxicity, go to dɔktɔ wantɛm wantɛm. If di sik bad bad wan, go na di imejensi dipatmɛnt we de nia yu ɔ kɔl di imejensi savis (911) wantɛm wantɛm.
Wetin na we pɔsin nɔ gɛt bɛtɛ sɛliniɔm?
Selenium dɛfisiɛns nɔ kin apin so ɔltɛm pan pipul dɛm we gɛt wɛlbɔdi. Bɔt i kin apin to pipul dɛn we gɛt patikyula mɛrɛsin, lɛk di wan dɛn we gɛt HIV, Crohn’s disease, ɔ di wan dɛn we de it intravenɔs (IV) it.
Di sayn dɛm wae de sho se yu nɔr gɛt di sik kin bi:
- Ɛd we de at
- Vɔmit
- Kɔnfyus
- I kin taya bad bad wan
- Di sik dɛn we kin mek pɔsin sik
- Kɔma
If i nɔ ebul fɔ bɔn pikin, i kin mek bak man nɔ ebul fɔ bɔn pikin, Keshan sik (wan kayn at prɔblɛm), ɛn Kashin-Bɛk sik (wan kayn at at). If yu dɔktɔ no se yu nɔ gɛt bɛtɛ tin fɔ du, dɛn kin gi yu wan supamakit. Nɔ ɛva tek sɔpɔtmɛnt dɛn we yu nɔ gɛt dɔktɔ in advays. Fɔ it tin we balans na di bɛst we fɔ gɛt di tin dɛn we yu nid ɔltɛm.
Mɛsej we dɛn kin kɛr go na os
- Selenium na impɔtant minral fɔ mek di bɔdi wok fayn, bɔt na smɔl smɔl tin nɔmɔ.
- Di bɛst ɛn sef we fɔ gɛt sɛlɛniɔm na bay we yu it balans it we gɛt Brazil nɛt, sifud, mit, ɛn eg.
- Bikɔs Brazil nat gɛt bɔku selenium, nɔ it pas wan ɔ tu pan di de.
- If yu tek pas 400 mcg selenium fɔ wan de, dat kin mek yu denja. Nɔ ɛva tek supamakit if dɔktɔ nɔ tɛl yu.
- Bifo yu bigin ɛni sɔpɔtmɛnt, tɔk to yu dɔktɔ fɔ mek shɔ se i sef fɔ yu patikyula wɛlbɔdi nid dɛn.
Selenium, Mineral, Nutrishɔn, Tayrɔyd, Antiɔksidant, Selenium dɛfisiɛns
