Abinci 11 masu wadataccen selenium

Wadatacce

• Adadin Selenium a cikin abinci
• Amfanin Selenium
• Nagari da yawa

Abincin da ke cike da selenium galibi ne kwayoyi na Brazil, alkama, shinkafa, yolks na ƙwai, sunflower seed da kaza.Selenium ma'adinai ne a cikin ƙasa kuma, sabili da haka, yawan abincinsa ya bambanta gwargwadon wadatar ƙasar a cikin wannan ma'adanai.

Adadin selenium da aka ba da shawara ga babban mutum shine microgram 55 kowace rana, kuma wadataccen amfani yana da mahimmanci ga ayyuka kamar ƙarfafa tsarin garkuwar jiki da kiyaye kyakkyawan samar da hormones na thyroid. Duba duk fa'idodin anan.

Adadin Selenium a cikin abinci

Tebur mai zuwa yana nuna adadin selenium da ke cikin 100 g na kowane abinci:

Selenium da ke cikin abinci daga asalin dabbobi ya fi dacewa hanji idan aka kwatanta shi da selenium na kayan lambu, yana da mahimmanci a banbanta abincin don samun adadi mai yawa na wannan ma'adinan.

Amfanin Selenium

Selenium yana taka muhimmiyar rawa a cikin jiki, kamar:

• Yi aiki a matsayin antioxidant, hana cututtuka kamar su ciwon daji da atherosclerosis;
• Shiga cikin metabolism na hormones na thyroid;
• Tsabtace jiki daga ƙarfe mai nauyi;
• Systemarfafa garkuwar jiki;
• Inganta haihuwar namiji.

Don samun fa'idar selenium ga lafiya mai kyau tip shine cin goro na Brazil kowace rana, wanda baya ga selenium kuma yana da bitamin E kuma yana taimakawa lafiyar fata, ƙusa da gashi. Duba wasu fa'idodi na goro na Brazil.

Nagari da yawa

Adadin da aka ba da shawarar selenium ya bambanta gwargwadon jinsi da shekaru, kamar yadda aka nuna a ƙasa:

• Yara daga 0 zuwa 6 watanni: 15 mcg
• Yara daga watanni 7 zuwa shekaru 3: 20 mcg
• Yara daga shekara 4 zuwa 8: 30 mcg
• Matasa daga shekara 9 zuwa 13: 40 mcg
• Daga shekara 14: 55 mgg
• Mata masu ciki: 60 mcg
• Mata masu shayarwa: 70 mcg

Ta hanyar cin daidaitaccen abinci iri-iri, yana yiwuwa a sami adadin selenium da yawa ta hanyar abinci. Shouldarinsa kawai ya kamata a yi shi tare da jagorar likita ko mai gina jiki, saboda ƙimar sa na iya haifar da lahani ga lafiya.