Selenium is trace mineral, zvinoreva kuti muviri wako unongoda zvishoma. Selenium uye mapuroteni anobatanidza nekugadzira antioxidants inonzi selenoproteins inobatsira kudzivirira masero mumuviri wako kubva pakusununguka kwakanyanya. Selenium inokoshawo kune utachiona hwemazuva ose, kubereka, uye DNA.
Selenium inowanikwa mune zvakawanda zvekudya zvakasimwa, zvakadai semafuta akazara uye nutswe, pamwe chete nezvikafu zvezvipfuwo.
Zvokudya zvegungwa uye nhengo yezviyo ndiwo mhepo yakasviba, inoteverwa nezvikafu, zviyo, uye marisi. Mazai, hove, uye huku, zvinopa huwandu huwandu kune huwandu hwekudya pamwe chete.
Sangano reNational Academy of Sciences, Engineering, uye Medicine, Health and Medicine Division rinoshandisa Dietary Reference Intakes (DRIs) mavitamini nemaminerari. I-DRIs yeSenienium inobva pazera, pamwe nevakadzi vane pamuviri kana kunyamwa vanoda zvishoma.
Aya maCDI anoratidza huwandu hwe selenium inoda munhu ane hutano hwakanaka. Kana iwe uine hutano hwehutano, iwe ungada kutaura nemutarisiri wako wehutano nezvezvinodiwa zvako zvekudya, kusanganisira selenium.
Dietary Reference Intakes
1 kusvika kumakore matatu: micrograms 20 pazuva
4 kusvika kumakore 8: micrograms 30 pazuva
Makore 9 kusvika ku13: 40 micrograms pazuva
14+ makore: 55 micrograms pazuva
Vakadzi vane pamuviri: 60 micrograms pazuva
Vakadzi vari kuyamwa: 70 micrograms pazuva
Selenium kupererwa hazviwanzo munyika dzakabudirira nokuti inowanikwa nyore nyore kubva kune zvokudya. Vanhu vane zvirwere zvepfungwa zvinoda hemodialysis neAIDs vangave vari pangozi yakanyanya yekushayikwa.
Batsiro nemigumisiro yechipfuva yekuwana Selenium Zvigadzirwa
Imwe tsvakurudzo inoratidza kuti panogona kunge kune njodzi yakaderera yemamwe marudzi ekenza uye chirwere chemwoyo pakati pevanhu vanodya zvakakura senienium mukudya kwavo.
Asi zvakanyanya kutsvakurudza zvinodiwa kuti uone kana kutora selenium kuwedzera, dzimwe nguva inotengeswa se antioxidants, inobatsira. Imwe tsvakurudzo yekuongorora ne 100 micrograms selenium yakaratidza kutora antioxidant supplements haina kuonekwa kuti inopa hupi hupi hwehutano huripo.
Selenosis (ine selenium yakawanda mumuviri wako) inoita zviratidzo zvepamuviri, kusuruvara kwevhudzi, mavara akachena machena, garlic kupisa kunhu, kuneta, kusagadzikana, uye kuora mwoyo kwakagadzikana. Sangano reNational Academy of Sciences rakagadzirisa kudya kwepamusoro kunokonzerwa nesenium pane 400 micrograms pazuva nekuda kwevakuru.
Selenium toxicity kazhinji inowanikwa kubva mune zvemabhizimusi kusvika kune senienium uye kwete nekutora zvokudya zvekudya, asi zvinogona kuwedzera senienium yakawandisa kana iwe nguva dzose uchitora madhii makuru.
Taura nechiremba wako usati watora maitiro makuru ezvokudya zvekudya, kusanganisira selenium, uye tevera mazano pane chigadzirwa chekushandisa.
Sources:
Briançon S, Boini S, Bertrais S, Guillemin F, Galan P, Hercberg S. "Nguva yakareba antioxidant supplementation haina simba kune hutano hwehupenyu hunoenderana nehutano hwakanaka: huwandu hwemagetsi, huviri-bofu, placebo-hutungamirirwa, kudzivirira kwekutanga SU. VI.MAX kutongwa. " Int J Epidemiol. 2011 Dec; 40 (6): 1605-16. https://academic.oup.com/ije/article/40/6/1605/803495/Long-term-antioxidant-supplementation-has-no.
> National Academy of Sciences, Engineering, uye Medicine, Health and Medicine Division. "Dietary Reference Intakes Tables uye Applications." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
> Office of Dietary Supplements - National Institutes of Health. "Dietary Supplement Fact Sheet: Selenium." http://ods.od.nih.gov/factsheets/selenium/.
IUnited States Food uye Drug Administration. "Musha unosvika kuVhutano Hwakagadziriswa Zvikwereti Zvinosanganisira Selenium Kuderedza Dambudziko reProstate, Colon, Rectal, Bladder, uye Cancer," http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm256940.htm.