I-Selenium iyi-mineral emangalisayo ebaluleke kakhulu empilweni yethu, futhi leli smoothie elihlwabusayo liyibeka. Win-win!
Kwenzeka ngokwemvelo enhlabathini. Ngenxa yalesi sizathu, ukudla okukhulile ezindaweni ezicebile ze-selenium kunikeza imithombo emikhulu ye-selenium. Inani lalezi zimaminerali ekudleni esikudlayo kuxhomeke ngokuphelele kunani le-selenium ekhona emhlabathini lapho likhulile khona.
Esinye isizathu sokuthenga izithelo nemifino lapho ukwazi khona - umhlabathi lapho kutholakala khona umkhiqizo ovuthiwe ungathinti amaminerali emvelo.
Izinzuzo zezempilo zeSelenium
I-Selenium kakhulu ngokuphawulekayo yenza ngokuhlanganyela nezinye izithako ekudleni kwethu ukuhlinzeka ukuvikelwa ekucindezelekeni kwe-oxidative emzimbeni - imbangela enkulu yokuguga - ngakho-ke kubhekwa njenge-antioxidant enamandla.
Kubaluleke kakhulu empilweni yengane yethu yegciwane, futhi ukudla okuphansi ku-selenium kuholele ku-hypothyroidism.
Lezi zimbiwa nazo zingalwela izinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza wesibeletho. Ucwaningo oluqhutshwa yiCommell University kanye neYunivesithi yase-Arizona lubonise ukuthi ingozi yomdlavuza we-prostate yanciphisa cishe u-63% nge-supplementation ye-selenium.
Amanye amakhemikhali ayencishiswe kakhulu ekufundeni kwe-selenium ahlanganisa umdlavuza wamaphaphu nomdlavuza omnyama. Ezingxenyeni ezengeziwe, ezinye izifo zomdlavuza zenzakale ingozi encipha, njengomdlavuza we-pancreatic, umdlavuza wesibindi kanye nesifo somdlavuza, kanye namagciwane e-rectum nomlomo wesibeletho.
Kubalulekile ukuqaphela ukuthi isayensi ayicabangi ukuthi yikuphi kwalezi zifundo ukuthi zizocaca kuze kube yilapho isifundo siphinde sichaze lemiphumela ethembisayo. Izifundo eziye zaphawula ngokucacile imiphumela ye-selenium zibonisa ukuthi kusiza ukwehlisa i-cholesterol engalungile, noma i-LDL futhi ikhulise okuhle, noma i-cholesterol ye-HDL, okwenza kube usizo ngokukhethekile ukugcina inhliziyo enempilo.
Izithelo Nemifino Ephezulu eSelenium
I-Recommended Dietary Allowance (RDA) ye-selenium yi-55 micrograms.
Amakhowe aphakathi kwemithombo ecebile kakhulu yemifino ne-micrograms ezingu-19 ku-1 inkomishi ye-shiitake noma amakhowe amhlophe. Ikomishi le-lima noma i-pinto ubhontshisi ama-micrograms angu-9 kuya ku-11, futhi 1 inkomishi yesipinashi inikeza ama-micrograms angu-10. 1 oz. Amantongomane aseBrazil aqukethe ama-micrograms angu-544.
Eminye imithombo kodwa nge-micro-4 kuphela ye-selenium ngayinye indebe yi-broccoli, amahlumela aseBrussels, ama-soybean kanye ne-asparagus.
Okuzokwenza
- 2
- izaqathe
- 2
- ama-apula
- 1/4 indebe fresh amakhowe amakhowe
- 1 uhlamvu olusha
- i-ginger
- 1 inkomishi
- ingane isipinashi
- I-almond, i-oat noma ubisi lwekakhukhunathi (okufisa ukuvumelana)
Indlela Yokwenza
- Engeza zonke izithako ku-blender.
- Kuhlanganiswa ngokuvumelana okufisayo. Ukuze uthole ukuthungwa okuncane, engeza okuningi ubisi olukhethile.