Ngaba ukhe weva ngento ebizwa ngokuba yi-'Selenium'? Mhlawumbi ugqirha wakho uyikhankanyile, okanye uyibonile ngelixa wayephanda ngeevithamini. Yiminerali ebaluleke kakhulu emizimbeni yethu, kodwa ifuneka kuphela ngamanani amancinci kakhulu. Ngamafutshane, i-selenium yinto efumaneka ngokwemvelo emhlabeni, emanzini, nakwezinye izinto zokutya. Makhe sijonge ukuba yintoni i-selenium, zeziphi izibonelelo enokusinika zona, kwaye kwenzeka ntoni ukuba sinayo eninzi kakhulu okanye encinci kakhulu.
Zithini iingenelo zeselenium emzimbeni wethu?
Eyona nto iphambili ebangela ukuba i-selenium ithethwe kangaka ziimpawu zayo ze-antioxidant. Zithini ii-antioxidants? Cinga ngayo, sineeseli emizimbeni yethu. Ezi seli zonakala ngenxa yezinto ezifana nokwaluphala, indlela yethu yokuphila engeyiyo impilo, kunye nongcoliseko lokusingqongileyo. Oku sikubiza ngokuba yi-oxidative stress kwiiseli. Lo monakalo kwiiseli ngokuhamba kwexesha unxulunyaniswa nezifo ezininzi, kubandakanya umhlaza,
isifo sentliziyo , kunye nokusebenza kwengqondo okuphantsi. Ngoko ke ii-antioxidants ezifana ne-selenium zikhusela ezi seli ekonakaleni. I-Selenium ixhasa eminye imisebenzi ebalulekileyo emizimbeni yethu.
Impilo ye-thyroid
I-thyroid gland entanyeni yakho ivelisa
iihomoni ezilawula imetabolism yomzimba wakho. Abanye abantu bane-thyroid engasebenzi kakuhle. Oku kunokubangela iimpawu ezifana nokudinwa, ukutyeba,
ukudakumba , kunye
nentlungu yemisipha . I-Selenium inceda ukugcina umsebenzi we-thyroid osempilweni. Kodwa
kukho into ebalulekileyo ekufuneka uyikhumbule. I-selenium eninzi inokuba yingozi kwi-thyroid yakho. Inkxaso yokuqonda yokusebenza kwengqondo kunye nenkqubo ye-nervous
Iimpawu ze-antioxidant zeSelenium zinceda ekuthinteleni umonakalo kwiiseli zengqondo nakwinkqubo yemithambo-luvo. Lo monakalo kwiiseli yiwo obangela izifo ezifana neParkinson kunye neAlzheimer. Ke ngoko, izazinzulu zikholelwa ukuba ukufumana i-selenium eyaneleyo ekutyeni kwakho kunokunceda ukugcina ukusebenza kwengqondo kusempilweni.
Ingakanani i-selenium oyifunayo ngosuku?
Isibonelelo sokutya esicetyiswayo (RDA) se-selenium kumntu omdala sifumaneka ekutyeni esikudlayo ngokuqhelekileyo. Oku kuthetha ukuba akukho mfuneko yokuthatha izongezo zokutya.
Okubaluleke kakhulu, umda ophezulu okhuselekileyo we-selenium kumntu omdala yi-400 micrograms (400 mcg) ngosuku. Nantoni na engaphezulu koko ithathwa njengokugqithisileyo .
Ziziphi ukutya okutyebileyo kwi-selenium?
Ubungakanani beselenium ekutyeni bunokwahluka ngokuxhomekeke kwiimeko zomhlaba apho ukutya bekulinywe khona. Nazi ezinye zokutya ezityebileyo kwiselenium.
| Uhlobo lokutya | Ukutya iSelenium kunye noko kufuneka ukwazi |
|---|
| Amantongomane aseBrazil | Ezi zizinto zokutya ezine-selenium eninzi. Kodwa lumka kakhulu! Imbewu enye kuphela iqulethe malunga ne-95 micrograms. Oko kuphindwe kabini kunomlinganiselo ocetyiswayo wemihla ngemihla. Ngoko ke ungatyi ngaphezu kwenye okanye ezimbini ngosuku. |
| Ukutya kwaselwandle | I-3-ounce yentlanzi efana ne-yellowfin tuna inee-microgram ezingama-92. Iisardine ezifakwe ebhotileni zinee-microgram ezingama-45. |
| Inyama engenamafutha | Inkukhu ityebile kwi-selenium. Inyama yenkomo ikwane-selenium. |
| Ipasta nerayisi | Ikomityi yepasta ephekiweyo inamalunga nee-microgram ezingama-36. Ikomityi yerayisi emdaka enebran ineselenium engaphezulu kunekomityi yerayisi emhlophe (9 mcg kunye ne-15 mcg). |
| Amaqanda | Iqanda elinye elikhulu linika malunga ne-28% yemfuneko yemihla ngemihla yeselenium. Uninzi lwayo lukwiqanda eliyingqayi. |
| I-oatmeal | Ikomityi ye-oats iqulethe phakathi kwe-10-23 micrograms ye-selenium. |
| Iimbhotyi ezibhakiwe | Ikomityi yeembotyi iqulethe malunga ne-12 micrograms. Nangona kunjalo, iimbotyi ezisemathinini ziphezulu kwi-sodium (ityuwa), ngoko ke lumka malunga nokuba utya kangakanani. |
Zithini iingozi zokuthatha i-selenium eninzi?
Nangona imizimba yethu ifuna i-selenium, ukuthatha i-selenium eninzi kakhulu kunokuba yingozi.
- Iziphumo ebezingalindelekanga : Ukusela i-selenium eninzi kunokubangela iimpawu ezinje ngokuphefumla kakubi, ukulahleka kweenwele, umkhuhlane, ukudinwa , kunye nokucaphuka .
- Ukusebenzisana namanye amayeza: I-Selenium inokunxibelelana namanye amayeza owasebenzisayo. Umzekelo, amanye amayeza alwa ne-asidi, amayeza e-chemotherapy , ii-corticosteroids, amayeza e-statin, kunye neepilisi zokulawula ukuzalwa zinokubangela iingxaki. Ngoko ke ukuba uthatha naziphi na izongezo , qiniseka ukuba uxelela ugqirha wakho ngazo.
- Umngcipheko womhlaza wolusu: Ezinye izifundo zibonise ukuba ukuthatha izongezo zeselenium kunokunyusa umngcipheko womhlaza wolusu (squamous cell carcinoma). Ke ngoko, abantu abasengozini enkulu yomhlaza wolusu kufuneka bakuphephe ukuthatha ezo zongezo.
Ubuthi beSelenium
Ukuba uthatha amanqanaba aphezulu e-selenium imihla ngemihla ixesha elide, unokufumana imeko eyingozi ebizwa ngokuba yi-'selenium toxicity'. Oku kunokubangela iingxaki zempilo ezinzulu ezifana nobunzima bokuphefumla, ukungasebenzi kakuhle kwezintso, kunye nesifo sentliziyo. Kumanqanaba aphezulu kakhulu, kunokubulala.
Ukuba ukrokrela ukuba ityhefu yeselenium, funa uncedo lwezonyango ngokukhawuleza. Ukuba kuyimfuneko, ungatsalela umnxeba iZiko loLwazi lweePoisons kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso. Ukuba iimpawu zinzima, kubalulekile ukuya kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele esikufutshane.
Yintoni iSelenium Deficiency?
Ukunqongophala kwe-selenium kunqabile kakhulu kubantu abasempilweni. Nangona kunjalo, abantu abaneengxaki ezithile zonyango basengozini enkulu. Umzekelo, abantu abane-HIV, abantu abanesifo sikaCrohn, kunye nabantu abafumana ukutya nge-IV basengozini enkulu. Ezinye zeempawu zokunqongophala kwe-selenium ziquka:
- Intloko ebuhlungu
- Isicaphucaphu
- Ukudideka
- Ukudinwa okukhulu
- Ukuxhuzula
- I-Coma
Ukunqongophala kweselenium kunokubangela iimeko ezifana nokungazali kwamadoda, isifo sikaKeshan (uhlobo lwesifo sentliziyo), kunye nesifo sikaKashin-Beck (uhlobo lwesifo samathambo). Ukuba ugqirha wakho ufumanisa ukuba une-selenium enqongopheleyo, unokukunika isongezelelo seselenium. Nangona kunjalo,
ungaze uthathe izongezo ezinjalo ngaphandle kwengcebiso kagqirha. Eyona ndlela ilungileyo yokufumana iselenium kukutya okunesondlo.
Umyalezo Wokuya Ekhaya
- I-Selenium yiminerali ebalulekileyo ekusebenzeni kakuhle kwemizimba yethu, kodwa ifuneka kuphela ngamanani amancinci kakhulu.
- Eyona ndlela ilungileyo nekhuselekileyo yokufumana i-selenium kukutya ukutya okunesondlo okuquka izinto ezifana neenati zaseBrazil, ukutya kwaselwandle, inyama kunye namaqanda.
- Amandongomane aseBrazil agcwele i-selenium eninzi, ngoko ke kuphephe ukutya ngaphezu kwe-1 okanye ezimbini ngosuku.
- Ukusela ngaphezulu kwe-400 micrograms yeselenium ngosuku kunokuba yingozi. Ungaze uthathe izongezo zeselenium ngaphandle kwengcebiso kagqirha.
- Ngaphambi kokuba uqale ukuthatha naziphi na izongezo, qiniseka ukuba uthetha nogqirha wakho ngaloo nto kwaye ucele icebiso lakhe.
I-Selenium, i-Selenium, iiminerali, isondlo, i-thyroid, ii-antioxidants, ukunqongophala kwe-selenium
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