Zakudya 11 zokhala ndi selenium

Zamkati

• Kuchuluka kwa Selenium mu zakudya
• Mapindu a Selenium
• Kuchuluka analimbikitsa

Zakudya zokhala ndi selenium makamaka ndiwo mtedza waku Brazil, tirigu, mpunga, yolk mazira, nthangala za mpendadzuwa ndi nkhuku.Selenium ndi mchere womwe umapezeka m'nthaka, chifukwa chake, chakudya chimasiyanasiyana malinga ndi kulemera kwa nthaka mumcherewo.

Kuchuluka kwa selenium kwa munthu wamkulu ndi ma micrograms 55 patsiku, ndipo kugwiritsidwa ntchito kokwanira ndikofunikira pazantchito monga kulimbitsa chitetezo cha mthupi komanso kupanga mahomoni a chithokomiro. Onani zabwino zonse apa.

Kuchuluka kwa Selenium mu zakudya

Tebulo lotsatirali likuwonetsa kuchuluka kwa selenium mu 100 g wa chakudya chilichonse:

Selenium yomwe ilipo mu zakudya zoyambira nyama imalowa bwino m'matumbo poyerekeza ndi selenium yamasamba, ndikofunikira kusiyanitsa zakudya kuti mupeze mchere wochuluka.

Mapindu a Selenium

Selenium amatenga gawo lofunikira mthupi, monga:

• Khalani ngati antioxidant, kupewa matenda monga khansa ndi atherosclerosis;
• Nawo kagayidwe mahomoni chithokomiro;
• Sungunulani thupi pazitsulo zolemera;
• Limbikitsani chitetezo cha mthupi;
• Kupititsa patsogolo chonde chamwamuna.

Kuti phindu la selenium likhale labwino ndikudya mtedza waku Brazil patsiku, womwe kuphatikiza pa selenium umakhalanso ndi vitamini E ndipo umathandizira pakhungu, misomali ndi tsitsi. Onani zabwino zina zamtedza waku Brazil.

Kuchuluka analimbikitsa

Kuchuluka kwa selenium kumasiyana malinga ndi jenda komanso zaka, monga zikuwonetsedwa pansipa:

• Makanda kuyambira miyezi 0 mpaka 6: 15 mcg
• Makanda kuyambira miyezi 7 mpaka zaka zitatu: 20 mcg
• Ana azaka 4 mpaka 8 zakubadwa: 30 mcg
• Achinyamata azaka 9 mpaka 13 zakubadwa: 40 magalamu
• Kuyambira zaka 14: 55 magalamu
• Amayi apakati: 60 magalamu
• Amayi oyamwitsa: 70 mcg

Mwa kudya zakudya zopatsa thanzi komanso zosiyanasiyana, ndizotheka kupeza selenium yovomerezeka mwachilengedwe. Zowonjezera zake ziyenera kuchitidwa ndi chitsogozo cha dokotala kapena katswiri wazakudya, chifukwa kuchuluka kwake kumatha kudwalitsa thanzi.