Selenium ndi mchere wamchere, zomwe zikutanthauza kuti thupi lanu limafunikira kokha. Selenium ndi mapuloteni amaphatikizana kupanga ma antioxidants otchedwa selenoproteins omwe amathandiza kuteteza maselo m'thupi lanu kuwonongeka kwakukulu kwaulere. Selenium ndi yofunikanso pa chithokomiro choyenera, kubereka, ndi DNA.
Selenium imapezeka m'magulu ambiri a zomera, monga mbewu zonse ndi mtedza, komanso zakudya zambiri zanyama.
Zakudya zam'madzi ndi nyama zomwe zimakhala zowona, zimatsatiridwa ndi zakudya, chakudya, ndi mkaka. Mazira, nsomba, ndi nkhuku, zimapereka chakudya chokwanira komanso chakudya chambiri.
Nyuzipepala ya National Academy of Sciences, Engineering, ndi Medicine, Health and Medicine Division imayambitsa mavitamini ndi mchere. Ma CDI a selenium amachokera pa zaka, kuphatikizapo amayi amene ali ndi mimba kapena akuyamwitsa amafunikira pang'ono.
Ma CDI amawonetsera kuchuluka kwa selenium yomwe munthu amafunikira. Ngati muli ndi matenda aliwonse, mungafune kuyankhula ndi wothandizira zaumoyo wanu zokhudza zosowa zanu, kuphatikizapo selenium.
Zolemba Zowonjezera Zakudya
Zaka 1 mpaka 3: micrograms 20 patsiku
Zaka 4 mpaka 8: micrograms 30 patsiku
9 mpaka 13: micrograms 40 patsiku
Zaka 14+: 55 micrograms patsiku
Azimayi omwe ali ndi pakati: micrograms 60 patsiku
Azimayi omwe akuyamwitsa: 70 micrograms patsiku
Kulephera kwa Selenium sikusowa m'mayiko otukuka chifukwa zimapezeka mosavuta ku zakudya. Anthu omwe ali ndi matenda a impso omwe amafunikira hemodialysis ndi AIDs akhoza kukhala pachiopsezo chachikulu chosoŵa.
Ubwino ndi Zovuta Zotsatira za Kutenga Zoonjezera za Selenium
Kafukufuku wina amasonyeza kuti pangakhale chiopsezo chochepa cha mitundu ina ya khansara ndi matenda a mtima pakati pa anthu omwe amadya kwambiri selenium mu zakudya zawo.
Koma kafukufuku wambiri amafunika kudziwa ngati kutenga selenium zowonjezerapo, nthawi zina zimagulitsidwa ngati antioxidants, ndi zopindulitsa. Kafukufuku wina wofufuza ndi 100 micrograms a selenium amasonyeza kutenga mankhwala ophera tizilombo toyambitsa matenda sikuwoneka kuti amapereka ubwino uliwonse wa thanzi.
Selenosis (kukhala ndi selenium yochuluka kwambiri m'thupi lanu) imabweretsa zizindikiro za m'mimba, tsitsi lopweteka, misomali yoyera, garlic kupuma, kutopa, kukhumudwa, ndi kuwonongeka kwa mitsempha. Nyuzipepala ya National Academy of Sciences inalimbikitsa zakudya zapamwamba zowonjezereka za selenium pa 400 micrograms patsiku kwa akuluakulu.
Selenium poizoni kawirikawiri imachokera ku mafakitale a selenium osati mwa kutenga zakudya zowonjezera zakudya, koma ndizotheka kuchepetsa selenium kwambiri ngati nthawi zonse mumatenga mlingo waukulu.
Lankhulani ndi dokotala musanayambe kuchulukitsa mlingo wa zakudya zina, kuphatikizapo selenium, ndipo tsatirani malangizo omwe ali pamalopo.
Zotsatira:
Briançon S, Boini S, Bertrais S, Guillemin F, Galan P, Hercberg S. "Nthawi yambiri antioxidant supplementation sichigwira ntchito pa umoyo wokhudzana ndi thanzi labwino. Mayankho a VI.MAX. " 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, ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Ma Applications." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
> Ofesi Zowonjezera Zakudya - National Institutes of Health. "Zolemba Za Zakudya Zolemba Zolemba: Selenium." http://ods.od.nih.gov/factsheets/selenium/.
United States Food and Drug Administration. "Malo okhala ndi malo ovomerezeka a zaumoyo okhudzana ndi Selenium kuti achepetse ngozi ya Prostate, Colon, Rectal, Chikhodzodzo, ndi Khansara ya Chithokomiro," http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm256940.htm.