Selenium ndi mchere wodabwitsa womwe uli wofunika kwambiri pa thanzi lathu, ndipo izi ndi zokometsetsa smoothie zimaphatikizapo. Kupambana-kupambana!
Zimapezeka mwachibadwa m'nthaka. Pachifukwa ichi, zakudya zomwe zimakula m'madera olemera a selenium zimapereka mphamvu zambiri za selenium. Kuchuluka kwa mchere uwu mu zakudya zomwe timadya kumadalira kwathunthu kuchuluka kwa selenium yomwe ilipo panthaka yomwe imakula.
Chifukwa china choti mugule zipatso zam'mimba ndi zophimba ngati mungathe - dothi limene mbewu zokolola zimakula zimakhala kuti sizingatheke mchere.
Ubwino Wathanzi wa Selenium
Selenium makamaka makamaka amachita mogwirizana ndi zowonjezera mu zakudya zathu kuti tipewe chitetezo ku zowonongeka kwa thupi - chifukwa chachikulu cha ukalamba - ndipo motero amaonedwa kuti ndi antioxidant amphamvu.
Ndikofunika kwambiri kuti tizilombo toyambitsa matenda tikhale ndi thanzi labwino, ndipo zakudya zowonjezera mu selenium zimatsogolera ku hypothyroidism.
Mcherewu ukhozanso kumenyana ndi mitundu ina ya khansa, makamaka khansara ya prostate. Maphunziro a University of Cornell ndi University of Arizona adawonetsa kuti ngozi ya khansa ya prostate inachepetsedwa ndi 63% ndi selenium supplementation.
Ma khansa ena omwe adachepetsedwa kwambiri mu maphunziro a selenium ndiwo khansara yamapapo ndi khansara yambiri. Mu maphunziro ena, khansa ina inkawonetsa ngozi yochepa, monga kansa ya pancreatic, khansara ya chiwindi ndi nthenda, komanso khansa ya rectum ndi chiberekero.
Ndikofunika kuzindikira kuti sayansi silingaganizire kuti maphunziro awa ndi otsimikizirika mpaka phunziro lina limanenanso zotsatira zotsatirazi. Zofukufuku zomwe zatchukitsa zotsatira za selenium zimasonyeza kuti zimathandiza kuchepetsa chotupa, kapena LDL cholesterol ndikukweza bwino, kapena cholesterol cha HDL, kuti chikhale chothandiza kwambiri kukhalabe ndi moyo wathanzi.
Zipatso ndi Mbewu Zapamwamba ku Selenium
Recommended Dietary Allowance (RDA) ya selenium ndi 55 micrograms.
Nkhumba ndi zina mwa masamba olemera kwambiri omwe ali ndi micrograms 19 mu 1 chikho cha shiitake kapena bokosi loyera. Chikho cha limala kapena nyemba za pinto chiwerengero cha 9 mpaka 11 micrograms, ndipo 1 chikho cha sipinachi chimapereka micrograms khumi. 1 oz. Ma mtedza a Brazil ali ndi 544 micrograms.
Zina zomwe zimapezeka koma ndi 2-4 micrograms ya selenium pa chikho ndi broccoli, ziphuphu za Brussels, soya, ndi katsitsumzukwa.
Chimene Mufuna
- 2
- kaloti
- 2
- maapulo
- 1/4 chikho mwatsopano batani bowa
- Kagawani 1 katsopano
- ginger
- 1 chikho
- sipinachi yachinyamata
- Amondi, oat kapena mkaka wa kokonati.
Momwe Mungapangire Izo
- Onjezerani zosakaniza zonse mu blender.
- Zosakaniza zofuna zogwirizana. Kuti mukhale ndi thupi lochepa, onjezerani mkaka wa chisankho chanu.