Ngaba ukhe weva nge-'selenium'? Ugqirha wakho usenokuba uyikhankanyile, okanye usenokuba uyibonile idweliswe kwibhotile ye-vitamin supplement. I-Selenium yiminerali ebaluleke kakhulu emzimbeni wakho, nangona uyifuna kuphela ngamanani amancinci kakhulu. Ngamafutshane, i-selenium ifumaneka ngokwemvelo emhlabeni, emanzini, nasekutyeni okuninzi. Makhe sihlolisise ukuba yintoni i-selenium, iingenelo zayo, kunye nokuba kwenzeka ntoni ukuba amanqanaba akho aphezulu kakhulu okanye aphantsi kakhulu.
Zithini iingenelo ze-selenium kwimpilo?
Eyona nto iphambili eyenza ukuba i-selenium ifumane ingqwalasela engaka ziimpawu zayo ezinamandla ze-antioxidant. Zithini ii-antioxidants? Cinga ngeeseli zomzimba wakho; zijongene nomonakalo oqhubekayo ngenxa yokwaluphala, iindlela zokuphila ezingalunganga, kunye nongcoliseko lokusingqongileyo. Lo monakalo waziwa ngokuba 'luxinzelelo lwe-oxidative.' Ngokuhamba kwexesha, olu xinzelelo lwe-oxidative lunxulunyaniswa neemeko ezahlukeneyo, kubandakanya umhlaza, isifo sentliziyo , kunye nokuwohloka kwengqondo. I-Selenium isebenza njenge-antioxidant, inceda ukukhusela iiseli zakho kulo monakalo.
I-Selenium ixhasa neminye imisebenzi ebalulekileyo yomzimba.
Impilo yeThyroid
I-thyroid gland entanyeni yakho ivelisa iihomoni ezilawula imetabolism yakho. Abanye abantu banengxaki ye-thyroid engasebenzi kakuhle, nto leyo ekhokelela kwiimpawu ezifana nokudinwa rhoqo, ukutyeba, ukudakumba, kunye nentlungu yemisipha . I-Selenium idlala indima ebalulekileyo ekugcineni ukusebenza kakuhle kwe-thyroid. Nangona kunjalo, kubaluleke kakhulu ukukhumbula ukuba ukufumana i-selenium eninzi kunokuba yingozi kwi-thyroid gland yakho.
Inkxaso yoQoqosho
Ngenxa yeempawu zayo zokulwa ne-antioxidant, i-selenium inceda ekukhuseleni ubuchopho kunye neeseli zemithambo-luvo ekonakaleni. Ukuncipha kweeseli kudla ngokunxulunyaniswa neemeko ezifana nesifo sikaParkinson kunye nesifo sika-Alzheimer. Ke ngoko, izazinzulu zikholelwa ukuba ukufumana i-selenium eyaneleyo ngokutya kwakho kuxhasa impilo yengqondo yexesha elide.
Ingakanani i-selenium oyifunayo imihla ngemihla?
Uninzi lwabantu abadala lunokufumana i-Recommended Dietary Allowance (RDA) ye-selenium ngokutya kwabo kwemihla ngemihla, oko kuthetha ukuba akukho mfuneko yezinye izongezo ezongezelelweyo.
Eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba umda ophezulu okhuselekileyo we-selenium kumntu omdala yi-400 micrograms (400 mcg) ngosuku. Nasiphi na isixa esiphezulu kunolu kuthathwa njengokugqithisileyo .
Zeziphi ukutya ezityebileyo kwi-selenium?
Umthamo we-selenium ekutyeni unokwahluka ngokuxhomekeke kumhlaba apho ikhuliswe khona. Nazi ezinye zezona ndawo zilungileyo zokutya ze-selenium.
| Umthombo Wokutya | Umxholo weSelenium kunye neengcebiso |
|---|---|
| Amantongomane aseBrazil | Ezi zezona mithombo zityebileyo zeselenium. Nangona kunjalo, lumka kakhulu! I-nut enye inokuba ne-95 mcg, engaphezulu kwemfuneko yakho yemihla ngemihla. Namathela kwenye okanye ezimbini ngosuku, ungadluli. |
| Ukutya kwaselwandle | Ii-ounces ezi-3 ze-yellowfin tuna ziqulethe malunga ne-92 mcg. Iisardine ezifakwe ebhotileni ziqulethe malunga ne-45 mcg. |
| Inyama engenamafutha | Inkukhu kunye nenyama yenkomo zombini ziyimithombo emihle yeselenium. |
| Ipasta neRayisi | Ikomityi yepasta ephekiweyo inamalunga ne-36 mcg. Irayisi emdaka enengqolowa epheleleyo idla ngokuba neselenium eninzi kunerayisi emhlophe. |
| Amaqanda | Iqanda elinye elikhulu linika malunga ne-28% yezidingo zakho zemihla ngemihla zeselenium, ezifumaneka kakhulu kwi-yolk. |
| I-oatmeal | Ikomityi ye-oatmeal iqulethe phakathi kwe-10-23 mcg yeselenium. |
| Iimbhotyi ezibhakiwe | Ikomityi yeembotyi iqulethe malunga ne-12 mcg. Lumka ngomthamo wesodium ukuba utya iintlobo zemifuno ezisemathinini. |
Zithini iingozi zokuba ne-selenium eninzi?
Nangona umzimba wakho udinga i-selenium, ukuthatha kakhulu kunokuba yingozi.
- Iziphumo ebezingalindelekanga : Ukusela kakhulu kunokubangela ukuphefumla okubi, ukulahleka kweenwele, umkhuhlane, ukudinwa , kunye nokucaphuka .
- Ukusebenzisana kwamayeza: I-Selenium inokunxibelelana namayeza owasebenzisayo, anjengee-antacids ezithile, amayeza e-chemotherapy , ii-corticosteroids, ii-statins (amayeza e-cholesterol), kunye neepilisi zokulawula ukuzalwa. Ukuba uthatha nasiphi na isongezelelo , soloko wazisa ugqirha wakho.
- Umngcipheko woMhlaza woLusu: Ezinye izifundo zibonisa ukuba izongezo zeselenium zinokunyusa umngcipheko we-squamous cell carcinoma. Abantu abasengozini enkulu yomhlaza wolusu kufuneka baziphephe ezo zongezo.
Ubuthi beSelenium
Ukuchanabeka rhoqo kumanqanaba aphezulu e-selenium kunokukhokelela 'kwityhefu ye-selenium,' imeko enzima yezempilo. Oku kunokubangela ukuphefumla okunzima, ukungasebenzi kakuhle kwezintso, kunye nesifo sentliziyo. Kwiimeko ezinzima, amazinga aphezulu anokubulala.
Ukuba ukrokrela ukuba i-selenium inetyhefu, funa uncedo lwezonyango ngokukhawuleza. Ukuba iimpawu zinzima, yiya kwicandelo elikufutshane leengxamiseko okanye utsalele umnxeba iinkonzo zongxamiseko (911) ngoko nangoko.
Yintoni ukunqongophala kwe-selenium?
Ukunqongophala kweselenium kunqabile kakhulu kubantu abasempilweni. Nangona kunjalo, kunokwenzeka kubantu abaneengxaki ezithile zempilo, njengabo bane-HIV, isifo sikaCrohn, okanye izigulana ezitya ngemithambo yegazi (IV).
Iimpawu zokungabikho kwe-eye zingabandakanya:
- Intloko ebuhlungu
- Isicaphucaphu
- Ukudideka
- Ukudinwa okukhulu
- Ukuxhuzula
- I-Coma
Ukunqongophala kunokubangela ukungazali kwamadoda, isifo sikaKeshan (uhlobo lwesifo sentliziyo), kunye nesifo sikaKashin-Beck (uhlobo lwesifo samathambo). Ukuba ugqirha wakho ufumanisa ukuba kukho ukungabikho kokutya, unokukunika isongezelelo. Ungaze uthathe izongezo ngaphandle kwesikhokelo sikagqirha. Ukutya okunesondlo kusoloko kuyindlela engcono yokufumana izondlo zakho.
Umyalezo Wokuya Ekhaya
- I-Selenium yiminerali ebalulekileyo ekusebenzeni kakuhle komzimba, kodwa kuphela ngamanani amancinci.
- Eyona ndlela ilungileyo nekhuselekileyo yokufumana i-selenium kukutya ukutya okunesondlo kuquka amandongomane aseBrazil, ukutya kwaselwandle, inyama kunye namaqanda.
- Ngenxa yokuba amandongomane aseBrazil ane-selenium eninzi, musa ukutya ngaphezu kwe-1 okanye ezimbini ngosuku.
- Ukusela ngaphezulu kwe-400 mcg yeselenium ngosuku kunokuba yingozi. Ungaze uthathe izongezo ngaphandle kwengcebiso kagqirha.
- Ngaphambi kokuba uqalise nayiphi na isongezelelo, thetha nogqirha wakho ukuqinisekisa ukuba sikhuselekile kwiimfuno zakho zempilo.
I-Selenium, iiminerali, isondlo, i-thyroid, i-antioxidant, ukunqongophala kwe-selenium
