Uke wezwa nge-'selenium'? Udokotela wakho kungenzeka ukuthi ukukhulumile, noma kungenzeka ukuthi ukubonile kubhalwe ebhodleleni lezithasiselo zamavithamini. I-Selenium iyiminerali ebaluleke kakhulu emzimbeni wakho, yize uyidinga ngamanani amancane kakhulu. Kalula nje, i-selenium itholakala ngokwemvelo enhlabathini, emanzini, nasekudleni okuningi. Ake sihlole ukuthi iyini i-selenium, izinzuzo zayo, nokuthi kwenzekani uma amazinga akho ephezulu kakhulu noma ephansi kakhulu.
Ziyini izinzuzo ze-selenium empilweni?
Isizathu esiyinhloko sokuba i-selenium ithole ukunakwa okungaka yizakhiwo zayo ezinamandla ze-antioxidant. Ayini ama-antioxidants? Cabanga ngamaseli omzimba wakho; abhekene nomonakalo oqhubekayo ngenxa yokuguga, ukukhetha indlela yokuphila engafanele, kanye nokungcola kwemvelo. Lo monakalo waziwa ngokuthi 'ukucindezeleka kwe-oxidative.' Ngokuhamba kwesikhathi, lokhu kucindezeleka kwe-oxidative kuhlotshaniswa nezimo ezahlukahlukene, okuhlanganisa umdlavuza, isifo senhliziyo , kanye nokwehla kwengqondo. I-Selenium isebenza njenge-antioxidant, esiza ukuvikela amaseli akho kulo monakalo.
I-Selenium isekela neminye imisebenzi eminingi ebalulekile yomzimba.
Impilo Ye-thyroid
Indlala yegilo entanyeni yakho ikhiqiza ama-hormone alawula ukusebenza kwe-metabolism yakho. Abanye abantu balwa nendlala yegilo engasebenzi kahle, okuholela ezimpawini ezifana nokukhathala okuqhubekayo, ukukhuluphala, ukucindezeleka, kanye nobuhlungu bemisipha . I-Selenium idlala indima ebalulekile ekugcineni ukusebenza kwe-thyroid okunempilo. Kodwa-ke, kubaluleke kakhulu ukukhumbula ukuthi ukuthola i-selenium eningi kungaba yingozi endlaleni yakho yegilo.
Ukusekelwa Kokuqonda
Ngenxa yezakhiwo zayo zokulwa ne-antioxidant, i-selenium isiza ekuvikeleni ubuchopho namaseli ezinzwa ekulimaleni. Ukwehla kwamaseli kuvame ukuhlotshaniswa nezimo ezifana nesifo sikaParkinson nesifo sika-Alzheimer. Ngakho-ke, ososayensi bakholelwa ukuthi ukuthola i-selenium eyanele ngokudla kwakho kusekela impilo yobuchopho yesikhathi eside.
Ingakanani i-selenium oyidingayo nsuku zonke?
Iningi labantu abadala lingahlangabezana ne-Recommended Dietary Allowance (RDA) ye-selenium ngokudla kwabo kwansuku zonke, okusho ukuthi ngokuvamile asikho isidingo sezithasiselo ezengeziwe.
Into ebaluleke kakhulu okufanele uyikhumbule ukuthi umkhawulo ophezulu ophephile we-selenium kumuntu omdala ungama-microgram angu-400 (400 mcg) ngosuku. Noma yiliphi inani eliphakeme kunalokhu libhekwa njengokudlula ngokweqile .
Yikuphi ukudla okucebile nge-selenium?
Okuqukethwe kwe-selenium ekudleni kungahluka kuye ngokuthi inhlabathi itshalwe kuphi. Nazi ezinye zezindlela zokudla ezinhle kakhulu ze-selenium.
| Umthombo Wokudla | Okuqukethwe kwe-Selenium kanye namathiphu |
|---|---|
| Amantongomane aseBrazil | Lezi ziwumthombo ocebile kakhulu we-selenium. Kodwa-ke, qaphela kakhulu! I-nut eyodwa ingaqukatha cishe ama-mcg angu-95, okungaphezu kwesidingo sakho sansuku zonke. Namathela ku-eyodwa noma emibili ngosuku, ungadluli. |
| Ukudla kwasolwandle | Ama-ounces amathathu e-yellowfin tuna aqukethe cishe ama-mcg angu-92. Ama-sardine asethinini aqukethe cishe ama-mcg angu-45. |
| Inyama engenamafutha | Inkukhu nenyama yenkomo zombili ziyimithombo emihle kakhulu ye-selenium. |
| I-Pasta nelayisi | Inkomishi yepasta ephekiwe ina-36 mcg. Ilayisi elinsundu eliphelele ngokuvamile line-selenium eningi kunelayisi elimhlophe. |
| Amaqanda | Iqanda elilodwa elikhulu linikeza cishe ama-28% ezidingo zakho zansuku zonke ze-selenium, ezitholakala kakhulu ku-yolk. |
| I-oatmeal | Inkomishi ye-oatmeal iqukethe phakathi kuka-10-23 mcg we-selenium. |
| Ubhontshisi obhakiwe | Inkomishi kabhontshisi iqukethe cishe ama-mcg ayi-12. Qaphela okuqukethwe yi-sodium uma udla izinhlobo ezisemathinini. |
Yiziphi izingozi ze-selenium eningi kakhulu?
Nakuba umzimba wakho udinga i-selenium, ukuthatha kakhulu kungaba yingozi.
- Imiphumela Engemihle : Ukweqisa izidakamizwa kungabangela ukuphefumula okubi, ukulahlekelwa izinwele, umkhuhlane, ukukhathala kanye nesicanucanu .
- Ukusebenzisana Kwemithi: I-Selenium ingase ixhumane nemithi oyithathayo, njengemithi ethile yokunciphisa i-asidi, imithi yamakhemikhali , ama-corticosteroids, ama-statin (imithi ye-cholesterol), kanye namaphilisi okulawula ukuzalwa. Uma uthatha noma yisiphi isithasiselo , yazisa udokotela wakho njalo.
- Ingozi Yomdlavuza Wesikhumba: Ezinye izifundo zisikisela ukuthi izithasiselo ze-selenium zingandisa ingozi ye-squamous cell carcinoma. Abantu abasengozini enkulu yomdlavuza wesikhumba kufanele bagweme izithasiselo ezinjalo.
Ubuthi beSelenium
Ukuchayeka njalo emazingeni aphezulu e-selenium kungaholela 'ebuthi be-selenium,' isimo esibucayi sezokwelapha. Lokhu kungabangela ukucindezeleka kokuphefumula, ukwehluleka kwezinso, kanye nesifo senhliziyo. Ezimweni ezimbi kakhulu, amazinga aphezulu angabulala.
Uma usola ukuthi i-selenium inobuthi, funa usizo lwezokwelapha ngokushesha. Uma izimpawu zinzima, iya emnyangweni wezimo eziphuthumayo oseduze noma ushayele izinsizakalo zezimo eziphuthumayo (911) ngokushesha.
Kuyini ukuntuleka kwe-selenium?
Ukuntuleka kwe-selenium akuvamile kubantu abaphilile. Kodwa-ke, kungenzeka kubantu abanezimo ezithile zezokwelapha, njengalabo abane-HIV, isifo sikaCrohn, noma iziguli ezinceliswa nge-intravenous (IV).
Izimpawu zokuntuleka zingafaka:
- Ubuhlungu bekhanda
- Isicanucanu
- Ukudideka
- Ukukhathala okukhulu
- Ukuquleka
- I-Coma
Ukuntuleka kwezakhi zofuzo kungaholela nasekungazalini kwabesilisa, isifo sikaKeshan (uhlobo lwesifo senhliziyo), kanye nesifo sikaKashin-Beck (uhlobo lwesifo samathambo). Uma udokotela wakho ethola ukuthi kukhona ukuntuleka kwezakhi zofuzo, angase akunike isithasiselo. Ungalokothi uthathe izithasiselo ngaphandle kwesiqondiso sezokwelapha. Ukudla okulinganiselayo kuyindlela engcono kakhulu yokuthola izakhamzimba zakho.
Umlayezo Wokuya Nawe Ekhaya
- I-Selenium iyiminerali ebalulekile ekusebenzeni kahle komzimba, kodwa kuphela ngamanani amancane.
- Indlela engcono kakhulu nephephile yokuthola i-selenium ukudla okulinganiselayo okuhlanganisa amantongomane aseBrazil, ukudla kwasolwandle, inyama namaqanda.
- Ngenxa yokuthi amantongomane aseBrazil agcwele i-selenium, ungadli ngaphezu kweyodwa noma amabili ngosuku.
- Ukuthatha i-selenium engaphezu kuka-400 mcg ngosuku kungaba yingozi. Ungalokothi uthathe izithasiselo ngaphandle kweseluleko sikadokotela.
- Ngaphambi kokuqala noma yisiphi isithasiselo, khuluma nodokotela wakho ukuqinisekisa ukuthi siphephile ezidingweni zakho ezithile zempilo.
I-Selenium, Amaminerali, Ukudla Okunomsoco, I-thyroid, I-Antioxidant, Ukuntuleka kwe-Selenium
