Selenium mu zakudya

Selenium ndi mchere wofunikira kwambiri. Izi zikutanthauza kuti thupi lanu liyenera kupeza mcherewu pachakudya chomwe mumadya. Selenium yaying'ono imakuthandizani kuti mukhale ndi thanzi labwino.

Selenium ndi mchere wochepa. Thupi lanu limangofunika zochepa.

Selenium imathandiza thupi lanu kupanga mapuloteni apadera, otchedwa antioxidant michere. Izi zimathandizira kupewa kuwonongeka kwa maselo.

Kafukufuku wina akuwonetsa kuti selenium itha kuthandiza ndi izi:

• Pewani khansa ina
• Tetezani thupi ku zipsyinjo zazitsulo zolemera komanso zinthu zina zovulaza

Kafukufuku wowonjezereka pamaphindu a selenium amafunikira. Pakadali pano, kutenga chowonjezera cha selenium kuwonjezera pazakudya za selenium sikulimbikitsidwa pakadali pano.

Zakudya zamasamba, monga ndiwo zamasamba, ndizomwe zimakonda kudya selenium. Kuchuluka kwa selenium m'masamba omwe mumadya kumatengera kuchuluka kwa mchere munthaka momwe mbewu zimakulira.

Mtedza wa ku Brazil ndi gwero labwino kwambiri la selenium. Nsomba, nkhono, nyama yofiira, tirigu, mazira, nkhuku, chiwindi, ndi adyo ndizonso zabwino. Nyama zopangidwa kuchokera ku nyama zomwe zidadya mbewu kapena zomera zomwe zimapezeka m'nthaka yolemera ya selenium zimakhala ndi selenium yambiri.

Chofufumitsa cha Brewer, nyongolosi ya tirigu, ndi buledi wopindulitsa ndi gwero labwino kwambiri la selenium.

Kupanda kwa selenium ndikosowa kwa anthu ku United States. Komabe, kusowa kumatha kuchitika pamene munthu amadyetsedwa kudzera mu mtsempha (IV mzere) kwa nthawi yayitali.

Matenda a Keshan amayamba chifukwa chosowa selenium. Izi zimabweretsa vuto la minofu yamtima. Matenda a Keshan adapha ana ambiri ku China mpaka pomwe ulalo wa selenium udapezeka ndikupatsidwa zowonjezera.

Matenda ena awiri adalumikizidwa ndi kusowa kwa selenium:

• Matenda a Kashin-Beck, omwe amabweretsa matenda olumikizana ndi mafupa
• Myxedematous endemic cretinism, zomwe zimapangitsa kuti munthu akhale wolumala

Matenda owopsa am'mimba amathanso kukhudza thupi kutengera selenium. Matendawa amaphatikizapo matenda a Crohn.

Selenium wambiri m'magazi amatha kuyambitsa vuto lotchedwa selenosis. Selenosis imatha kuyambitsa tsitsi, mavuto amisomali, nseru, kukwiya, kutopa, komanso kuwonongeka kwamitsempha pang'ono. Komabe, selenium kawopsedwe kamapezeka ku United States.

Mlingo wa selenium, komanso zakudya zina, umaperekedwa mu Dietary Reference Intakes (DRIs) yopangidwa ndi Food and Nutrition Board ku Institute of Medicine. DRI ndi nthawi yolembera omwe amagwiritsidwa ntchito pokonza ndikuwunika michere ya anthu athanzi.

Momwe mavitamini ambiri amafunikira amatengera zaka zanu komanso kugonana. Zinthu zina, monga kutenga pakati ndi matenda, ndizofunikanso. Amayi omwe ali ndi pakati kapena akuyamwitsa amafunika ndalama zambiri. Funsani wothandizira zaumoyo kuti ndi ndalama ziti zomwe zingakuthandizeni. Izi ndi monga:

• Ovomerezedwa ndi Dietary Allowance (RDA): Kuchuluka kwa chakudya tsiku lililonse chokwanira kukwaniritsa zosowa za anthu pafupifupi onse (97% mpaka 98%). RDA ndiyeso yolowerera potengera umboni wa kafukufuku wasayansi.
• Kudya Kwokwanira (AI): Mulingo uwu umakhazikitsidwa pomwe palibe umboni wokwanira wofufuza zasayansi wopanga RDA. Imaikidwa pamlingo womwe umaganiziridwa kuti umapatsa thanzi chakudya chokwanira.

Makanda (AI)

• Miyezi 0 mpaka 6: ma micrograms 15 patsiku (mcg / tsiku)
• Miyezi 7 mpaka 12: 20 mcg / tsiku

Ana (RDA)

• Zaka 1 mpaka 3: 20 mcg / tsiku
• Zaka 4 mpaka 8:30 mcg / tsiku
• Zaka 9 mpaka 13:40 mcg / tsiku

Achinyamata ndi akulu (RDA)

• Amuna, azaka 14 kapena kupitirira: 55 mcg / tsiku
• Amayi, azaka 14 kapena kupitirira: 55 mcg / tsiku
• Amayi apakati: 60 mcg / tsiku
• Akazi oyamwa: 70 mcg / tsiku

Njira yabwino yopezera mavitamini ofunikira tsiku ndi tsiku ndi kudya chakudya chopatsa thanzi chomwe chili ndi zakudya zosiyanasiyana.

• Selenium - antioxidant

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Ma National Institutes of Health. Mapepala Othandizira Zakudya: Selenium. ods.od.nih.gov/factsheets/Selenium-HealthProfessional/. Idasinthidwa pa Seputembara 26, 2018. Idapezeka pa Marichi 31, 2019.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.