I-Selenium iyi-mineral trace, okusho ukuthi umzimba wakho udinga kuphela inani elincane. I-Selenium nama-protein ahlanganisa ukudala ama- antioxidants okuthiwa i-selenoproteins avikela ukuvikela amangqamuzana emzimbeni wakho emonakalweni omkhulu wamahhala. I-Selenium nayo ibalulekile ekusebenzeni okuvamile kwegciwane, ukukhiqiza, kanye nokusetshenziswa kwe-DNA.
I-Selenium itholakala ekudleni okunengi okutshala izitshalo, njengezinhlamvu ezigcwele namantongomane, kanye nokudla okuningi okusezilwaneni.
Izilwane zasolwandle nezidalwa zenyama ziyimithombo ecebile kakhulu, ilandelwa ukudla, okusanhlamvu, kanye nobisi. Amaqanda, izinhlanzi nezinkukhu, zinikeza inani elikhulu ekudleni okujwayelekile.
I-National Academy of Sciences, Engineering, kanye neMithi, i-Health and Medicine Division ibeka i-Dietary Reference Intakes (i-DRIs) ngamavithamini namaminerali. I-DRIs ye-selenium isekelwe eminyakeni yobudala, kanti nabesifazane abakhulelwe noma abancancisayo badinga okungaphezulu.
La ma-DRI abonisa inani le-selenium elidinga umuntu onempilo enhle. Uma unemibandela yezokwelapha, ungase ufune ukukhuluma nomhlinzeki wakho wezempilo mayelana nezidingo zakho zokudla, kuhlanganise ne-selenium.
Izindleko zokudluliswa kwezidakamizwa
Iminyaka engu-1 kuya kwemi- 3: ama-microgram angu-20 ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : ama-micrograms angu-30 ngosuku
Iminyaka engu-9 kuya kwengu-13: ama-micrograms angu-40 ngosuku
Iminyaka engu-14+: 55 micrograms ngosuku
Abesifazane abakhulelwe: micrograms 60 ngosuku
Abesifazane abancelisayo: ama-microgram angu-70 ngosuku
Ukuntuleka kwe-Selenium akuvamile kumazwe athuthukile ngoba atholakala kalula ekudleni. Abantu abanezifo ezithile zezinso ezidinga i-hemodialysis nama-AID angase abe engozini enkulu yokuntuleka.
Izinzuzo kanye nemiphumela emibi yokuthatha izithako ze-Selenium
Olunye ucwaningo lubonisa ukuthi kungase kube nengozi ephansi yezinye izinhlobo zomdlavuza kanye nesifo senhliziyo phakathi kwabantu abasebenzisa inqwaba ye-selenium ekudleni kwabo.
Kodwa ucwaningo oluthe xaxa luyadingeka ukuze kutholakale ukuthi ukuthatha izithako ze-selenium, ngezinye izikhathi ezidayiswa njenge-antioxidants, ziyasiza. Ucwaningo olulodwa nge-micrograms eziyi-100 selenium lubonisa ukuthi ukuthatha izithako zokulwa ne-antioxidant akubonakali ukunikeza izinzuzo zezempilo.
I-selenosis (ene-selenium eningi emzimbeni wakho) iveza izimpawu zamathumbu, ukulahlekelwa izinwele, izipikili ezibomvu ezimhlophe, i-garlic iphunga lokuphefumula, ukukhathala, ukucasula, nokulimala komzimba. I-National Academy of Sciences ibeke izinga lokunakekelwa okungenakubekezelelana lokudla okunomthwalo we-selenium kuma-micrograms angu-400 ngosuku ngosuku kubantu abadala.
Uketshezi lwe-Selenium ngokuvamile kuvela ekuvezweni kwezezimboni ku-selenium hhayi ngokuthatha izithako zokudla, kodwa kungenzeka ukuba usebenzise selenium kakhulu uma uhlala uthatha amanani amakhulu.
Khuluma nodokotela wakho ngaphambi kokuthatha amanani amaningi kwanoma yikuphi okungeziweko kokudla, kufaka phakathi i-selenium, futhi ulandele izinkomba zelebula lomkhiqizo.
Imithombo:
U-Briançon S, uBoini S, uBertrais S, uGuillemin F, uGalan P, uHercberg S. "Ukwengezwa kwesikhathi eside kwe-antioxidant akusho umphumela wokuphila okuhlobene nempilo: okulawulwa okungahleliwe, okubili okuyimpumputhe, okulawulwa yi-placebo, okuyisisekelo sokuvikela i-SU. Icala le-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.
> I-National Academy of Sciences, Engineering, kanye neMithi, i-Health and Medicine Division. "Ukudluliselwa Kwezinkuni Kufaka Amathebula Nezicelo." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
> Ihhovisi Lokudla Kwezondlo - Izikhungo Zikazwelonke Zempilo. "Iphepha Lokudla Lokudla Ngezidakamizwa: Selenium." http://ods.od.nih.gov/factsheets/selenium/.
Ukuphatha kwe-United States Ukudla Nezidakamizwa. "Ukuhlala kwezindlu kutholakale ngezimangalo zezempilo ezifanelekile eziphathelene ne-Selenium kuya ekungeneni kwe-Prostate, Colon, Rectal, Bladder, ne-Cancer", http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm256940.htm.