Selenium a cikin abinci

Selenium muhimmin ma'adinai ne. Wannan yana nufin dole ne jikinku ya sami wannan ma'adinan a cikin abincin da za ku ci. Seleananan selenium suna da kyau ga lafiyar ku.

Selenium alama ce ta ma'adinai. Jikinka kawai yana buƙatarsa ​​da ƙananan kuɗi.

Selenium yana taimaka wa jikinka yin furotin na musamman, wanda ake kira enzymes antioxidant. Wadannan suna taka rawa wajen hana lalacewar kwayar halitta.

Wasu bincike sun nuna cewa selenium na iya taimakawa tare da masu zuwa:

• Hana wasu cututtukan daji
• Kare jiki daga tasirin dafin ƙarfe masu nauyi da sauran abubuwa masu cutarwa

Ana buƙatar ƙarin karatu kan fa'idodi na selenium. A halin yanzu, karɓar ƙarin abubuwan selenium ban da tushen abinci na selenium ba a halin yanzu ba da shawarar don waɗannan yanayin.

Abincin tsire-tsire, irin su kayan lambu, sune tushen tushen abinci na selenium. Yaya yawan selenium yake a cikin kayan lambu da kuke ci ya dogara da yawan ma'adinan da ke cikin ƙasa inda shuke-shuke suka girma.

Nutswaƙar ƙasar Brazil wata kyakkyawar tushe ce ta selenium. Kifi, kifin kifi, jan nama, hatsi, kwai, kaza, hanta, da tafarnuwa suma tushe ne mai kyau. Nama da aka samo daga dabbobin da suka ci hatsi ko tsire-tsire da aka samo a ƙasa mai arzikin selenium suna da matakan selenium mafi girma.

Yisti na Brewer, ƙwayar alkama, da burodi masu wadatarwa ma kyakkyawan tushen selenium ne.

Rashin selenium yana da wuya a cikin mutane a Amurka. Koyaya, rashi na iya faruwa yayin da aka ciyar da mutum ta jijiya (IV line) na dogon lokaci.

Rashin Keshan yana faruwa ne sakamakon rashin selenium. Wannan yana haifar da mummunan yanayin ƙwayar tsoka. Cutar Keshan ta yi sanadiyar mutuwar yara da yawa a China har sai an gano hanyar haɗi zuwa selenium kuma an ba da ƙarin abubuwa.

Wasu cututtukan guda biyu an danganta su da karancin selenium:

• Kashin-Beck cuta, wanda ke haifar da cututtukan haɗin gwiwa da ƙashi
• Xedunƙundawa mai ɗorewa, wanda ke haifar da nakasawar hankali

Har ila yau, mummunan cututtukan ciki na iya shafar ikon jiki don ɗaukar selenium. Irin waɗannan rikice-rikice sun haɗa da cutar Crohn.

Yawancin selenium a cikin jini na iya haifar da yanayin da ake kira selenosis. Ciwon ciki na iya haifar da asarar gashi, matsalolin ƙusa, tashin zuciya, tashin hankali, gajiya, da lalataccen jijiya. Koyaya, yawan ciwon guba na selenium yana da wuya a Amurka.

Abubuwan da ake amfani da su don selenium, da sauran abubuwan gina jiki, ana bayar dasu a cikin Abincin Abincin Abincin (DRIs) wanda Hukumar Abinci da Abinci ta gina a Cibiyar Magunguna. DRI kalma ce don ƙididdigar isharar da aka yi amfani da ita don tsarawa da tantance abubuwan cin abinci na masu lafiya.

Yaya yawan kowane bitamin da kuke buƙata ya dogara da shekarunku da jima'i. Sauran dalilai, kamar ciki da cututtuka, suma suna da mahimmanci. Mata masu ciki ko masu shayarwa suna buƙatar adadi mai yawa. Tambayi mai ba ku kiwon lafiya wane adadin ne ya fi dacewa a gare ku. Wadannan dabi'u sun hada da:

• Bada Shawarwarin Abinci (RDA): Matsakaicin matakin yau da kullun wanda ya isa ya sadu da abubuwan gina jiki na kusan duka (97% zuwa 98%) masu lafiya. RDA matakin ci ne bisa ga shaidar binciken kimiyya.
• Isasshen Amfani (AI): An kafa wannan matakin lokacin da babu wadatar shaidun binciken kimiyya don haɓaka RDA. An saita shi a matakin da ake tunanin tabbatar da isasshen abinci mai gina jiki.

Jarirai (AI)

• 0 zuwa watanni 6: microgram 15 kowace rana (mcg / rana)
• 7 zuwa 12 watanni: 20 mcg / rana

Yara (RDA)

• Shekaru 1 zuwa 3: 20 mcg / rana
• Shekaru 4 zuwa 8: 30 mcg / rana
• Shekaru 9 zuwa 13: 40 mcg / rana

Matasa da manya (RDA)

• Maza, masu shekaru 14 zuwa sama: 55 mcg / rana
• Mata, shekaru 14 da tsufa: 55 mcg / rana
• Mata masu ciki: 60 mcg / rana
• Mata masu shayarwa: 70 mcg / rana

Hanya mafi kyau don samun buƙatun yau da kullun na mahimmin bitamin shine cin abinci mai daidaituwa wanda ya ƙunshi abinci iri-iri.

• Selenium - antioxidant

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Cibiyoyin Lafiya na Kasa. Takaddun Shafin Gaskiya na Gaskiya: Selenium. ods.od.nih.gov/factsheets/Selenium-HealthProfessional/. An sabunta Satumba 26, 2018. An shiga Maris 31, 2019.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.