1. Iingcamango ezisisiseko malunga ne-selenium kunye neenzuzo zayo
Kuya kufuneka uyazi ingqikelelo ye-selenium. Iyinxalenye yezinto eziphambili ezifunwa ngumzimba ukugcina impilo entle. I-Selenium inceda ekuphuculeni imisebenzi ye-immune system kunye nokugcina impilo ye-thyroid.
Ukutya ngowona mthombo we<em>selenium, njengoko kuquka ezinye zokutya ezityebileyo nge<em>selenium, njengentlanzi, inkukhu, irayisi emdaka netapile. Ukongeza kwiipilisi ze-selenium, ezidume kakhulu phakathi kwabantu abalandela ukutya okunempilo.
Ngokubhekiselele kwizibonelelo ze-selenium, inokunceda wonke umntu, njengoko inceda ukugcina impilo yemithambo yegazi, igcine imisebenzi ye-nervous system, kunye nokuphucula imisebenzi ye-thyroid gland. Kuyafaneleka ukuba uqaphele ukuba i-selenium idlala indima ebalulekileyo ekwandiseni amathuba okukhulelwa kwamadoda nabasetyhini.
Ekugqibeleni, i-selenium ayifanele isetyenziswe ngokugqithisileyo. Ukuba utya isixa esigqithisileyo se-selenium, uya kuba semngciphekweni weengxaki zempilo. Ke ngoko, kuyafuneka ukuba ulandele imiyalelo kagqirha wakho okanye ingcali yezondlo ngaphambi kokuba uthathe nasiphi na isongezelelo sezondlo esineselenium.
2. Indima yeselenium ekwandiseni ithuba lokukhulelwa
I-Selenium iphezulu kuluhlu lweeminerali eziluncedo kumzimba, kwaye yenye yezinto ezibalulekileyo ezisebenza ukwandisa ukuchuma kwamadoda nabasetyhini. I-Selenium inceda ukuphucula umsebenzi we-thyroid kunye nokunciphisa umngcipheko wokukhubazeka komntwana kunye nokuphuphuma kwesisu, kwaye ezi zibonelelo zandisa kakhulu ithuba lokukhulelwa. I-Selenium inciphisa ukunyuka kwe-glycogen, ehlala ikhokelela ekukhuselweni komntwana, ebonisa ukuba iyimfuneko kwimpilo yabasetyhini abakhulelweyo ngokukodwa.
3. Iindlela zokuthatha i-selenium kunye needosi ezicetyiswayo
I-dose yemihla ngemihla ekhuthazwayo ye-selenium yi-55 micrograms kubantu abadala abanempilo, ngokutsho kwe-US Food and Drug Administration. Noko ke, oku kunokwahluka kancinane kwezinye iimeko, ezinjengokukhulelwa nokuncancisa, apho umfazi okhulelweyo okanye owancancisayo unokufuna i<em>selenium eyongezelelweyo.
Kukho iindlela ezintathu zokuthatha i-selenium:
-Ukutya okutyebileyo ngeselenium, okufana nentlanzi, iinkukhu, iinkozo ezipheleleyo, amandongomane kunye nemifuno enamagqabi.
- Izongezelelo ze-Selenium, ezifumaneka ngendlela yeepilisi okanye iipilisi, kwaye kufuneka zithathwe kwi-dose ye-55 micrograms imihla ngemihla ngokweengcebiso zabasemagunyeni bezempilo ezisemthethweni.
– Amanzi aneselenium Ezinye izinto eziphila elwandle kunye nemithi yasemanzini zinokuqulatha izixa eziphezulu zeselenium, ngoko ke zinokufunxwa ngamanzi aselwayo ngabantu.
Kufuneka kuthathelwe ingqalelo ukuba ukulandela ukutya okuhlukahlukeneyo okuqulethe imithombo yokutya eyaziwayo kakhulu ye-selenium kunokubonelela ngexabiso lemihla ngemihla elicetyiswayo. Amanqanaba aphezulu e-selenium akufanele athathwe ngaphandle kokubonisana nodokotela, njengoko amanani aphezulu e-selenium angabangela imiphumo emibi yempilo, njengetyhefu.
4. Izilumkiso eziyimfuneko malunga nokuthatha i-selenium
I-Selenium yinto ebalulekileyo kwimpilo yabantu, njengoko uphando lubonise ukuba ukunqongophala kwayo kukhokelela kwiingxaki ezininzi zempilo. Nangona kunjalo, kufuneka kulumke xa uthatha i-selenium ngendlela yezongezo zesondlo ngenxa yezi zilumkiso zilandelayo:
Akukhuthazwa ukuba uthathe i-selenium ephezulu, njengoko inokukhokelela kwityhefu yomzimba. Ngokutsho kweZiko leSizwe lezoNyango, idosi ephezulu ecetyiswayo yemihla ngemihla yi-400 micrograms.
Ukuthatha izongezelelo ze-selenium kufuneka kugwenywe kwiimeko ezithile, ezifana nokungahambisani nayo okanye ukuba isigulane sithatha amayeza athile asebenzisana ne-selenium.
- Isilumkiso kufuneka sithathwe xa uthatha i-selenium kwixesha langaphambili lotyando, njengoko lunokuchaphazela ukuqiniswa kwegazi kunye nokwandisa umngcipheko wokuphuma kwegazi.
Akukhuthazwa ukuba uthathe izongezelelo ze-selenium ngexesha lokukhulelwa kunye nokuncelisa ngaphandle kokubonisana nodokotela oyingcali.
Ukuze ufumane uncedo lwezempilo lweselenium, kubalulekile ukuyifumana ngokutya nokutya ukutya okutyebileyo kuyo, okufana neembotyi, iiapilkosi, intlanzi kunye nebhatata.
5. Ukunqongophala kweselenium kukuchaphazela njani ukuchuma?
I-selenium ibalulekile kwimpilo yabantu yokuzala, ichaphazela kakhulu ukuchuma. Ukungabi nesixa esaneleyo se-selenium kunokukhokelela kwiingxaki zempilo ezichaphazela ukuzala kunye nokungakwazi ukukhulelwa kwesibini. Ezi ngxaki ziquka oku kulandelayo:
-Inani eliphantsi lamadlozi: Ukunqongophala kwe-selenium kukhokelela kwisibalo esisezantsi samadlozi, kunye nesiphene kwintshukumo kunye nokumila kwawo, nto leyo ethintela ukuzala.
- Ukusetyenziswa kakubi kwamahomoni: Ukusilela kwe-selenium kuchaphazela amandla endalo omzimba wokusebenzisa amahomoni ngokufanelekileyo, okukhokelela ekuphazamisekeni kwemisebenzi ye-endocrine kunye neminye imisebenzi ebalulekileyo yomzimba.
- Ukuphazamiseka kokuchuma kwamadoda nabasetyhini: Ubukho bamanqanaba angachanekanga eselenium kuchaphazela imisebenzi yenkqubo yokuzala. Ukunqongophala kwe-selenium kubangela ukuba abafazi bangakwazi ukuvelisa ngokufanelekileyo kwaye amadoda angakwazi ukuvelisa amadlozi ngokuqhelekileyo.
-I-Fetal abnormalities: Ukunqongophala kwe-selenium kunokubangela ukukhubazeka komntwana kunye nezifo ezinokuchaphazela impilo yayo jikelele kunye nokuzala kwixesha elizayo.
Ke ngoko, abantu abanomdla ekugcineni impilo yabo yokuzala kufuneka banyuse ukusetyenziswa kwabo kwe-selenium ngokutya imithombo yokutya etyebileyo kuyo. Iintlanzi, iinkukhu kunye nemifuno enamagqabi kunconyelwa njengemithombo ephambili yeselenium. Ngaphezu koko, ugqirha kufuneka adibane naye ukuba kukho iimpawu ezibonisa ukusilela kwe-selenium, kwaye ulandele iingcebiso eziyimfuneko ukuphepha umngcipheko kwimpilo yokuzala.
6. I-Selenium kunye nokuphucula umgangatho weqanda
I-Selenium sisondlo esibalulekileyo kubasetyhini abafuna ukuphucula umgangatho wamaqanda abo. I-Selenium iqulethe iipropati ze-antioxidant kwaye idlala indima ebalulekileyo ekulawuleni ukubunjwa kwamahomoni kunye nokuguqula kwiifom ezisebenzisekayo, ezinceda ukuphucula impilo yeenkqubo zokuzala zabasetyhini. Ke ngoko, ukusebenzisa i-selenium kunceda ukuphucula izinga lokukhulelwa kwizibini ezinengxaki zokuzala.
Ngaphantsi, amava am kunye ne-selenium yokukhulelwa yayingekona nje ukuphucula amathuba am okukhulelwa, kodwa nokuphucula umgangatho wamaqanda am, njengoko idlala indima ebalulekileyo ekulawuleni amahomoni kunye nokuwaguqulela kwiifom ezisebenzisekayo, ezinceda ukuphucula i-hormone. impilo yenkqubo yokuzala yowesifazane. Ngoko ke, kucetyiswa ukusebenzisa i-selenium njengepilisi yokuzala kubasetyhini abafuna ukukhulelwa. Kucetyiswa ukuba utye ukutya okutyebileyo kuyo, okufana namaqanda, inkukhu, ibroccoli, ikonofile, kunye nentlanzi efana netyhuna kunye nesalmon. Kwakhona, kucetyiswa ukuba uthathe izongezo ze-selenium emva kokubonisana nodokotela oyingcali ukuphucula izinga lokukhulelwa kunye nomgangatho weqanda.
Iziphumo zeselenium kwimpilo yesini zombini
- Ikhuthaza ukuveliswa kwamahomoni endoda emzimbeni kwaye ikhulise ubungakanani bamasende kunye nobukhulu obuphilileyo be-prostate, into ebalulekileyo kwimpilo yendoda kunye neenkqubo zokuzala.
Iphucula umgangatho wamadlozi kwaye ikhulisa ukuchuma emadodeni.Olunye uhlolisiso lubonisa ukuba amadoda athatha iselenium eninzi athwaxwa ziingxaki zokungachumi.
-Ikhuthaza ukuveliswa kwe-cytokines enempilo kunye ne-prostaglandins, ekhuthaza impilo yemisipha kunye nomzimba wonke.
Ubani umele alumke angasebenzisi kakhulu i<em>selenium ukuze aphephe ukuba netyhefu.
8. Iingcebiso ezisebenzayo zokuphucula umgangatho wesidoda
Ukuphucula umgangatho wamadlozi kubalulekile ekwandiseni amathuba okukhulelwa nokunqanda iingxaki zokungachumi. Kukho iingcebiso ezininzi ezisebenzayo ezinokulandelwa ukuphucula umgangatho wesidoda.
Okokuqala, ukugcina ubunzima obunempilo kubalulekile ukuphucula umgangatho wesidoda, njengoko ukutyeba kunokuchaphazela amahomoni kunye nokunciphisa ukuveliswa kwesidoda. Ngokufanayo, ukuyeka ukutshaya kunye nokunciphisa ukusela utywala kunokunceda ukuphucula umgangatho wesidoda.
Kukwakho nokutya okunokuthi kufakwe ekutyeni ukuphucula umgangatho wesidoda onje ngewalnuts, iminqathe, ikale, kunye nesipinatshi. Ukongeza, ukutyeba, ukutya okuninzi okukhawulezayo, kunye nokutya okutyebileyo ngamafutha kunye neswekile kufuneka kuphetshwe.
Okokugqibela, kufuneka kunikwe ingqwalasela kwimpilo yoluntu kunye nokuzilolonga rhoqo.Imithambo yemihla ngemihla kunye nokuzivocavoca rhoqo kunokunceda ukuphucula umgangatho wamadlozi.
Ngokoluvo lweengcali kunyango lokudlolo, wathi, “Indoda inokuphucula umgangatho wamadlozi ayo ngokuqhelisela imikhwa elula esempilweni.” Ke ngoko, ungaphoswa lithuba lokuphucula umgangatho wamadlozi akho!
9. Ixabiso lesondlo sezona zinto zithandwa kakhulu yimithombo ye-selenium
Uphononongo lubonisa ukuba i-selenium iyisondlo esiyimfuneko kumzimba, kwaye ukunqongophala kwayo kukhokelela kwiingxaki ezinzulu zempilo, kwaye ukuba kuthathwe isixa esigqithisileyo, kunokukhokelela kwityhefu. Kukho ukutya okuninzi okunezixa ezikhulu zeselenium, ezinye zazo zezi:
• I-Glutathione: Yi-antioxidant enamandla efumaneka ngobuninzi kwigalikhi, itswele kunye nekhaphetshu.
• Intlanzi: Intlanzi inezixa ezikhulu zeselenium, ngakumbi isalmon, ityhuna kunye nesardadi.
• Inyama: Inyama yenkomo neyentaka inezixa ezikhulu zeselenium, kwaye ifumaneka esibindini, kwi-offal, kwinkuku nakwi-turkey.
• Amandongomane: Amandongomane aseBrazil, amandongomane kunye neecashew anezixa eziphezulu zeselenium.
• Iinkozo: Irayisi, ihabile, imazi, ingqolowa, nerhasi zonke zineselenium eninzi.
• Amaqanda: Amaqanda anezixa ezilungileyo zeselenium, ukongezelela kwiiproteni nezinye iivithamini.
10. Izisombululo ezilungileyo zokwandisa i-selenium emzimbeni.
I-Selenium iyiminerali ebalulekileyo kwaye iyimfuneko ebomini bethu, njengoko idlala indima ebalulekileyo ekuphuculeni impilo yethu kunye nokomeleza amajoni ethu omzimba. Ngelishwa, imizimba yethu ayikwazi ukwenza le minerali ngokwayo; kufuneka ifumane ekutyeni esikutyayo okanye kwizongezo zesondlo. Ke, zeziphi izisombululo ezilungileyo zokwandisa i-selenium emzimbeni wethu?
- Yitya ukutya okutyebileyo kwi-selenium: Unokufumana i-selenium ekutyeni okutyebileyo kuyo, njengamaqanda, intlanzi, inkukhu, i-glutathione, ingqolowa, iimbotyi, irayisi, i-walnuts, iidati, imifuno eluhlaza kunye neziqhamo ezomisiweyo. Unokufumana kwakhona i-selenium ekutyeni okunkonkxiweyo okufana nesuphu, inyama kunye nentlanzi enkonkxiweyo, kodwa kungcono ukutya ukutya okutsha kunye nokwexesha lonyaka.
- Ukuthatha izongezo zesondlo: Ukuba unengxaki yokunqongophala kwe-selenium emzimbeni wakho okanye ufuna idosi eyongezelelweyo, unokuthatha izongezo zesondlo. Zininzi izongezo zesondlo ezikhoyo kwimarike, kodwa kufuneka uthethe nogqirha wakho okanye ingcali yezondlo phambi kokuba uzithathe.
- Qinisekisa ukuba utya ukutya okunokulinganisela: Kufuneka uqinisekise ukuba utya ukutya okunokulinganisela okuqulethe zonke izondlo eziyimfuneko kwimpilo yakho, kuquka i-selenium.
- Gwema ukutya okugqithisileyo kwezongezelelo: Akufanele uthathe izongezelelo ezininzi ezinomsoco eziqukethe i-selenium, njengoko ukutya okugqithisileyo kunokukhokelela ekuqokeleleni umthamo ogqithiseleyo we-selenium emzimbeni wakho kwaye ngaloo ndlela kubangele iingxaki zempilo.
- Gwema abantu abatshayayo: Uphononongo lubonisa ukuba umkhwa ombi wokutshaya wandisa isidingo somzimba we-selenium, ngoko kufuneka uphephe kwaye uyeke ukutshaya ukuba uyatshaya.
Amava am ngeselenium yokukhulelwa
Amava am ngeselenium yokukhulelwa yayiyinto emangalisayo kwaye iyimpumelelo. Ugqirha wandixelela ngeenzuzo zeselenium ukuphucula amathuba okukhulelwa, ngoko ndagqiba ekubeni ndizame. Olu longezelelo lwezondlo lubonakaliswe ukuba lutyebile kwizondlo eziyimfuneko ezifunwa ngumzimba ukuphucula ukuchuma kunye nokwandisa amathuba okukhulelwa. Emva kweenyanga ezimbalwa ndisela iipilisi zeselenium, ndakwazi ukukhulelwa umntwana wam wesibini.
Isebenza nini i-selenium?
Xa kuziwa kwi-selenium, kunokuba nzima ukwazi ukuba iqala nini kwaye ichaphazela njani umzimba. Nangona kunjalo, kukho ezinye izinto ekufuneka uziqwalasele xa usebenzisa i-selenium ngeziphumo ezilungileyo. Umzekelo, iidosi ezithile kufuneka zithathwe ngokweengcebiso zoogqirha kwaye rhoqo ukuziva uphuculo jikelele kwimpilo. Ukuba i-selenium ithathwa ixesha elide, nayiphi na imiphumo enokubakho kufuneka iqatshelwe kwaye yaziwe indlela yokuyoyisa. I-Selenium inokudibaniswa ne-Vitamin E ukuphucula ukuphilisa kunye nokukhuthaza impilo yeeseli. Ngokuqhelekileyo, kunokuthiwa i-selenium isebenza ngokubambisana nezinye izinto ezininzi emzimbeni, kwaye izibonelelo zayo azikwazi ukusetyenziswa ngokupheleleyo ngaphandle kokutshintsha indlela yokuphila yomntu. Ekubeni i-selenium ayiqokeleli emzimbeni, ukusetyenziswa kwayo ngokuhambelana neemfuno zomzimba kunokuba luncedo ekufezekiseni impilo kunye namandla.
Iinzuzo zeselenium ekukhulelweni
I-Selenium ineenzuzo ezininzi ezibalulekileyo kwimpilo yokukhulelwa kunye nokuzala, njengoko iphakamisa umsebenzi wenkqubo yokuzala ngokubanzi kunye nokwandisa izinga lokukhulelwa ngokwemvelo. I-Selenium nayo iyimfuneko kwimpilo yomntwana, njengoko umntwana ongekazalwa efuna le minerali ngexesha lokukhula kwayo ngaphakathi kwesibeleko.
Ngokutsho kophando olupapashwe kwi-Journal ye-Endocrinology kunye ne-Hormonal Disorders, abafazi abasebenzisa ixabiso elaneleyo le-selenium ngaphambi kokukhulelwa banepesenti enkulu yokukhulelwa okuphumelelayo. I-Selenium iphinda iphucule impilo yeqanda kunye ne-sperm motility emadodeni, enceda ukwandisa amathuba okukhulelwa.
Izibonelelo zeepilisi ze-selenium kubasetyhini
Iipilisi ze-selenium zisincedisi esibalulekileyo sezondlo esiphucula kakhulu impilo yabasetyhini. Izibonelelo zeepilisi ze-selenium kubasetyhini zininzi kwaye ziyahluka, ezona zibalulekileyo kuzo zezi:
- Ukuphucula impilo ye-ovarian: Abanye abafazi bahlushwa yi-polycystic ovary syndrome, ebeka ingozi kwimpilo yabasetyhini kunye nokukwazi kwabo ukuvelisa. Uphononongo lwezenzululwazi lubonise ukuba ukuthatha iipilisi ze-selenium kunceda ukuphucula impilo ye-ovarian kunye nokukhulula ezinye iimpawu ezinxulumene nale meko.
- Ukunciphisa umngcipheko womhlaza webele: I-Selenium iqulethe i-antioxidants enciphisa umngcipheko womhlaza webele kubasetyhini.
- Ukuphucula i-immune system: I-Selenium idlala indima ebalulekileyo ekuphuculeni imisebenzi ye-immune system kunye nokuphucula impilo yabasetyhini ngokubanzi.
Abasetyhini kufuneka bathathe iipilisi ze-selenium kwiidosi ezifanelekileyo kwaye ngokweengcebiso zikagqirha.Kufuneka balumke bazithathe kwimithombo ethembekileyo ukuphepha naziphi na iziphumo ebezingalindelekanga. Ukongeza, akufanele wenze ngaphandle kokutya ukutya okutyebileyo kwe-selenium, njengentlanzi, intlanzi, igalikhi, amandongomane, irayisi emdaka, kunye neetshiphusi zemifuno, ukuze ufumane ezona nzuzo zininzi zale elementi ibalulekileyo.
Izibonelelo ze-selenium kunye ne-zinc kumadoda
Kuyafaneleka ukuba uqaphele ukuba ukuthatha i-selenium kunye ne-zinc kunenzuzo ngokukodwa kumadoda, njengoko inceda ukuphucula ukuchuma kunye nokukhula kwenkqubo yokuzala, kuba zombini i-selenium kunye ne-zinc idlala indima enkulu ekubumbeni isidoda kunye nokuphucula amandla kunye nomgangatho wabo. Kunokwenzeka ukuba uthathe i-selenium kunye ne-zinc supplements ngokukhuselekileyo, nangona kukho ukusebenzisana okunokwenzeka, ngoko kuyacetyiswa ukuba uthethe nomboneleli wezempilo ukugqiba iidosi ezifanelekileyo kunye nokuqinisekisa ukuba akukho ukusebenzisana namanye amayeza okanye izongezo zesondlo ezenza indoda. ithatha. Phakathi kwezinye iingenelo zeselenium emadodeni, oku kulandelayo kunokuqatshelwa:
I-Selenium inceda ukuthintela umonakalo wedlozi ngokulwa nezinto ezinobungozi emzimbeni, eziphucula umgangatho kunye nempilo yesidoda, kwaye oko kwandisa amathuba okuzala emadodeni.
I-Zinc ikwadlala indima ebalulekileyo ekuvelisweni kweehomoni zesini, ukongeza ekuphuculeni impilo yedlala lengqula, exhasa impilo yezesondo ngokubanzi yamadoda.
"Abanye bacebisa ukuba ukuthatha izongezo ze-selenium rhoqo kunokunceda ukunciphisa umngcipheko womhlaza wedlala lesinyi."
"Ke, ukuthatha izongezo ze-selenium nge-zinc kunokuba luncedo kwimpilo yendoda kunye nempilo yezesondo iyonke, kodwa kubalulekile ukufumana iingcebiso ezifanelekileyo kumboneleli wezempilo ngaphambi kokusebenzisa naziphi na izongezo zesondlo."
