Ukudla okungu-11 okunothe nge-selenium

-Delile

• Inani leSelenium ekudleni
• Izinzuzo zeSelenium
• Inani elinconyiwe

Ukudla okunothile nge-selenium ikakhulukazi amantongomane aseBrazil, ukolweni, ilayisi, izikhupha zamaqanda, imbewu ye-sunflower nenkukhu.I-Selenium iyiminerali ekhona enhlabathini futhi, ngakho-ke, inani layo ekudleni liyahluka ngokuya ngokunotha kwenhlabathi kuleyo mineral.

Inani elinconywayo le-selenium lomuntu omdala lingama-micrograms angama-55 ngosuku, futhi ukusetshenziswa kwalo ngokwanele kubalulekile emisebenzini efana nokuqinisa amasosha omzimba nokugcina ukukhiqizwa okuhle kwamahomoni wegilo. Bona zonke izinzuzo lapha.

Inani leSelenium ekudleni

Ithebula elilandelayo likhombisa inani le-selenium ekhona ku-100 g wokudla ngakunye:

I-selenium ekhona ekudleni kwemvelaphi yezilwane imuncwa kangcono amathumbu uma iqhathaniswa ne-selenium yemifino, kubalulekile ukwehluka ekudleni ukuthola inani elifanele lale minerali.

Izinzuzo zeSelenium

I-Selenium idlala indima ebalulekile emzimbeni, njenge:

• Yenza njenge-antioxidant, uvikele izifo ezifana nomdlavuza kanye ne-atherosclerosis;
• Bamba iqhaza emzimbeni wehomoni yegilo;
• Hlanganisa umzimba ezintweni ezisindayo;
• Qinisa amasosha omzimba;
• Thuthukisa ukuzala kwabesilisa.

Ukuze uthole izinzuzo ze-selenium yezempilo ithiphu elihle ngukudla inathi yaseBrazil ngosuku, okunezela ngeselenium nayo eno-vitamin E futhi enikela empilweni yesikhumba, izinzipho nezinwele. Bona ezinye izinzuzo zamantongomane aseBrazil.

Inani elinconyiwe

Inani elinconyiwe le-selenium liyahluka ngokuya ngobulili nobudala, njengoba kukhonjisiwe ngezansi:

• Izingane ezisukela ezinyangeni ezi-0 kuye kweziyisithupha: 15 mcg
• Izingane ezisukela ezinyangeni eziyi-7 kuye eminyakeni emi-3: 20 mcg
• Izingane ezineminyaka engu-4 kuya kwengu-8 ubudala: 30 mcg
• Abantu abasha abasukela eminyakeni engu-9 kuya kwengu-13 ubudala: 40 mcg
• Kusuka eminyakeni eyi-14: 55 mcg
• Abesifazane abakhulelwe: 60 mcg
• Abesifazane abancelisayo: 70 mcg

Ngokudla ukudla okulinganiselayo nokuhlukahlukene, kungenzeka ukuthola amanani anconywayo we-selenium ngokwemvelo ngokudla. Ukwengeza kwayo kufanele kwenziwe kuphela ngokuqondiswa udokotela noma isazi sokudla, ngoba ukweqisa kwayo kungadala ingozi empilweni.