11 zvekudya zvakapfuma selenium
Zvemukati
Chikafu chakapfuma muselenienium chinonyanya nzungu dzeBrazil, gorosi, mupunga, mazai emazai, mbeu yezuva uye huku.Selenium imamineral aripo muvhu uye, nekudaro, huwandu hwayo muzvikafu hunosiyana zvichienderana nehupfumi hwevhu mune iyo mineral.
Chiyero chakakurudzirwa cheselenium chemunhu mukuru chine mamakirogiramu makumi mashanu nemashanu pazuva, uye kushandiswa kwayo kwakaringana kwakakosha kumabasa senge kusimbisa immune system nekuchengetedza kugadzirwa kwakanaka kwehormone mahormone. Ona zvese zvakanakira pano.
Mari yeSelenium mune zvekudya
Iyi tafura inotevera inoratidza huwandu hwe selenium iripo mu100 g yechikafu chega chega:
| Zvekudya | Mari yeSelenium | Simba |
| Brazil nzungu | 4000 mcg | 699 macalorie |
| Hupfu | 42 mcg | Makori makumi matatu |
| Chingwa cheFrance | 25 mcg | 269 macalorie |
| Yai yolk | 20 mcg | 352 macalorie |
| Huku yakabikwa | 7 mcg | 169 macalorie |
| Zai jena | 6 mcg | 43 macalorie |
| Mupunga | 4 mcg | 364 macalorie |
| Mukaka weupfu | 3 mcg | 440 macalorie |
| Bhinzi | 3 mcg | Makori makumi matatu |
| Garlic | 2 mcg | 134 macalorie |
| Kabichi | 2 mcg | 25 macalorie |
Iyo selenium iripo mune zvekudya zvemhuka yakabva iri nani kupinza ura kana ichienzaniswa nemiriwo selenium, zvakakosha kusiyanisa chikafu kuti uwane huwandu hwakawanda hweichi chicherwa.
Selenium Kubatsirwa
Selenium inotamba yakakosha mumuviri, senge:
- Ita se antioxidant, kudzivirira zvirwere zvakaita segomarara uye atherosclerosis;
- Tora chikamu mune metabolism yehomoni mahormone;
- Detoxify muviri kubva kune zvinorema simbi;
- Simbisa immune system;
- Kuvandudza kubereka kwevanhurume.
Kuve nezvakanakira selenium kune hutano yakanaka tip ndeyekudya nati yeBrazil pazuva, iyo kuwedzera kune selenium zvakare ine vhitamini E uye inobatsira kune hutano hweganda, nzara nebvudzi. Ona zvimwe zvakanakira nzungu dzeBrazil.
Yakurudzirwa huwandu
Huwandu hwakakurudzirwa hwe selenium hunosiyana zvichienderana nehunhu uye zera, sezvakaratidzwa pasi apa:
- Vacheche kubva pamwedzi kusvika pamwedzi mitanhatu: 15 mcg
- Vacheche kubva pamwedzi minomwe kusvika pamakore matatu: 20 mcg
- Vana kubva pamakore mana kusvika masere ekuberekwa: 30 mcg
- Vechidiki kubva pamakore mapfumbamwe kusvika gumi nematatu ekuberekwa: 40 mcg
- Kubva pamakore gumi nemana: 55 mcg
- Vakadzi vane pamuviri: 60 mcg
- Kuyamwisa vakadzi: 70 mcg
Nekudya chakaringana uye chakasiyana chikafu, zvinokwanisika kuwana iyo yakakurudzirwa huwandu hwe selenium zvakasikwa kuburikidza nechikafu. Kuwedzeredza kwacho kunofanirwa kuitwa chete nekutungamira kwachiremba kana wezvekudya zvinovaka muviri, sezvo kuwandisa kwacho kunogona kukuvadza hutano.
Kuwana Kuzivikanwa
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