Ukutya oku-11 okunotye ngeselenium

Umxholo

• Inani leSelenium ekutyeni
• Izibonelelo zeSelenium
• Ubungakanani obucetyiswayo

Ukutya okunotye kakhulu kwi-selenium ikakhulu amantongomane aseBrazil, ingqolowa, irayisi, izikhupha zamaqanda, imbewu kajongilanga kunye nenkukhu.I-Selenium yiminerali ekhoyo emhlabeni kwaye, ke ngoko, isixa sayo ekutyeni siyahluka ngokobutyebi bomhlaba kweso simbiwa.

Inani elinconyelwayo le-selenium kumntu omdala zii-micrograms ezingama-55 ngosuku, kwaye ukusetyenziswa kwayo ngokwaneleyo kubalulekile kwimisebenzi enjengokomeleza amajoni omzimba kunye nokugcina imveliso elungileyo yehomoni yedlala lengqula. Bona zonke izibonelelo apha.

Inani leSelenium ekutyeni

Le theyibhile ilandelayo ibonisa inani leselenium ekhoyo kwi-100 g yokutya ngakunye:

Iselenium ekhoyo ekutyeni okuyimvelaphi yezilwanyana inconyelwa ngcono ngamathumbu xa ithelekiswa ne-selenium yemifuno, kubalulekile ukuba ukwahluka kwindlela otya ngayo ukuze ufumane isixa esifanelekileyo sale minerali.

Izibonelelo zeSelenium

I-Selenium idlala indima ebalulekileyo emzimbeni, njenge:

• Yenza njenge-antioxidant, uthintelo lwezifo ezifana nomhlaza kunye ne-atherosclerosis;
• Thatha inxaxheba kwimetabolism ye-hormone ye-thyroid;
• Ukukhupha umzimba kwiinyithi ezinzima;
• Yomeleza amajoni omzimba;
• Ukuphucula ukuzala kwamadoda.

Ukufumana izibonelelo ze-selenium yezempilo incam elungileyo kukutya i-nut yaseBrazil ngemini, ethi ukongeza kwi-selenium ikwanayo ne-vitamin E kwaye inegalelo kwimpilo yolusu, iinzipho neenwele. Bona ezinye izibonelelo zamantongomane eBrazil.

Ubungakanani obucetyiswayo

Inani elinconywayo le-selenium liyahluka ngokobuni kunye nobudala, njengoko kubonisiwe ngezantsi:

• Iintsana ukusuka kwiinyanga ezi-0 ukuya kwezi-6: 15 mcg
• Iintsana ukusuka kwiinyanga ezisi-7 ukuya kwiminyaka emi-3: I-20 mcg
• Abantwana abaneminyaka emi-4 ukuya kwe-8 ubudala: 30 mcg
• Abantu abancinci abaneminyaka eli-9 ukuya kweli-13 ubudala: I-40 mcg
• Ukusuka kwiminyaka eyi-14: 55 mcg
• Abafazi abakhulelweyo: 60 mcg
• Abasetyhini abancinciweyo: 70 mcg

Ngokutya ukutya okulungeleleneyo nokwahlukeneyo, kunokwenzeka ukuba ufumane izixa ezinconywayo ze-selenium ngokwendalo ngokutya. Ukuxhaswa kwayo kufuneka kwenziwe kuphela ngokukhokelwa ngugqirha okanye isondlo, njengoko ukugqithisa kwayo kunokubangela ingozi kwimpilo.