{"id":1931,"date":"2022-11-03T12:40:43","date_gmt":"2022-11-03T10:40:43","guid":{"rendered":"https:\/\/www.boglarchamp.ro\/?p=1931"},"modified":"2022-11-23T10:57:51","modified_gmt":"2022-11-23T08:57:51","slug":"10-szelenben-gazdag-elelmiszer","status":"publish","type":"post","link":"https:\/\/www.boglarchamp.ro\/hu\/10-szelenben-gazdag-elelmiszer\/","title":{"rendered":"10 szel\u00e9nben gazdag \u00e9lelmiszer"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">Sok \u00e9s sajnos egyre t\u00f6bb embert \u00e9rintenek a daganatos megbeteged\u00e9sek, a cukorbetegs\u00e9g, a pajzsmirigy alul- vagy t\u00falm\u0171k\u00f6d\u00e9se, az ezzel kapcsolatos hormon\u00e1lis eredet\u0171 elh\u00edz\u00e1s, a magas koleszterinszint, az \u00e9rsz\u0171k\u00fclet, sz\u00edv-\u00e9s \u00e9rrendszeri probl\u00e9m\u00e1k, vagy a medd\u0151s\u00e9g. A szel\u00e9n egy szervezet\u00fcnk sz\u00e1m\u00e1ra nagyon fontos \u00e1sv\u00e1nyi anyag, amelynek megfelel\u0151 m\u00e9rt\u00e9k\u0171 bevitele a szak\u00e9rt\u0151k szerint seg\u00edthet megel\u0151zni ezeket a betegs\u00e9geket.<\/p>\n<p style=\"text-align: justify;\"><strong>Mi\u00e9rt ennyire fontos a szel\u00e9n?<\/strong><\/p>\n<p style=\"text-align: justify;\">A szel\u00e9n esszenci\u00e1lis mikroelem, sz\u00e1mos enzim alkot\u00f3r\u00e9sze, a pajzsmirigyhormonok termel\u00e9s\u00e9ben \u00e9s lebont\u00e1s\u00e1ban is fontos szerepet j\u00e1tszik. Amikor p\u00e9ld\u00e1ul valakit autoimmun eredet\u0171 pajzsmirigyzavarral diagnosztiz\u00e1lnak, a gy\u00f3gyszeres kezel\u00e9s el\u0151tt orvosi tan\u00e1csra p\u00f3tolhatja a szel\u00e9nt. A szel\u00e9n ugyanis modul\u00e1lja az immunrendszert, ami azt jelenti, hogy elv\u00e9gzi az alulm\u0171k\u00f6d\u0151 \u00e9s t\u00falm\u0171k\u00f6d\u0151 immunrendszer szab\u00e1lyoz\u00e1s\u00e1t, mederbe terel\u00e9s\u00e9t.<\/p>\n<p style=\"text-align: justify;\">Ez a fontos mikrot\u00e1panyag r\u00e1ad\u00e1sul kiv\u00e1l\u00f3 antioxid\u00e1ns is, s\u0151t egyesek szerint a legfontosabb antioxid\u00e1ns. Antitrombotikus, lipid peroxid\u00e1ci\u00f3t g\u00e1tl\u00f3 hat\u00e1sa r\u00e9v\u00e9n megel\u0151zheti a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek kialakul\u00e1s\u00e1t. V\u00e9d a k\u00e1ros szabadgy\u00f6k\u00f6k ellen, egyes kutat\u00e1sok szerint r\u00e1kmegel\u0151z\u0151 hat\u00e1ssal is b\u00edr. Antivir\u00e1lis hat\u00e1s\u00fa, \u00e9s szerepe van az \u00edz\u00fcleti \u00e9s a hasny\u00e1lmirigy-gyullad\u00e1sok megel\u0151z\u00e9s\u00e9ben is. A haj, b\u0151r, k\u00f6rm\u00f6k, szem eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9hez is jelent\u0151sen hozz\u00e1j\u00e1rul.<\/p>\n<p style=\"text-align: justify;\">Szel\u00e9n nagy mennyis\u00e9gben a ves\u00e9ben tal\u00e1lhat\u00f3, ugyanakkor hozz\u00e1j\u00e1rul a m\u00e1j, a pajzsmirigy, a hasny\u00e1lmirigy \u00e9s az ivarmirigyek norm\u00e1lis m\u0171k\u00f6d\u00e9s\u00e9hez is. Kr\u00f3nikus m\u00e1jbetegeknek k\u00fcl\u00f6n\u00f6sen aj\u00e1nlott a p\u00f3tl\u00e1sa, hogy megel\u0151zz\u00e9k a m\u00e1jr\u00e1k kialakul\u00e1s\u00e1t. \u00c1ltal\u00e1nos fizikai f\u00e1radts\u00e1g \u00e9s alacsony er\u0151nl\u00e9t, cs\u00f6kkent pajzsmirigyhormon-termel\u00e9s (\u00e9s ebb\u0151l ered\u0151 ment\u00e1lis f\u00e1radts\u00e1g, depresszi\u00f3, megmagyar\u00e1zhatatlan ingerl\u00e9kenys\u00e9g, sz\u00e1raz b\u0151r, sz\u00e9kreked\u00e9s, cs\u00f6kkent nemi v\u00e1gy), term\u00e9kenys\u00e9ggel kapcsolatos probl\u00e9m\u00e1k (alacsony spermasz\u00e1m, t\u00f6bbsz\u00f6ri vet\u00e9l\u00e9s) t\u00fcnetei eset\u00e9n is \u00e9rdemes szel\u00e9nhi\u00e1nyra gyanakodni, \u00e9s ehhez kapcsol\u00f3d\u00f3 vizsg\u00e1latokat v\u00e9geztetni. Szel\u00e9nhi\u00e1ny okozhat a b\u0151r\u00f6n jelentkez\u0151 gyullad\u00e1sos betegs\u00e9geket, stroke-ot, asztm\u00e1t is.<\/p>\n<p style=\"text-align: justify;\"><strong>Mennyi szel\u00e9nre van sz\u00fcks\u00e9ge a szervezet\u00fcnknek?<\/strong><\/p>\n<p style=\"text-align: justify;\">Mint minden, ez is egy\u00e9nenk\u00e9nt elt\u00e9rhet, \u00e1m a napi aj\u00e1nlott mennyis\u00e9get, ha azt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 form\u00e1j\u00e1ban akarjuk szedni, nem aj\u00e1nlatos t\u00fall\u00e9pni. Feln\u0151ttekn\u00e9l ez ak\u00e1r 100-200 mikrogramm is lehet bizonyos esetekben \u2013 legal\u00e1bbis egyes dietetikusok szerint.<\/p>\n<p style=\"text-align: justify;\">A hivatalos napi aj\u00e1nlott szel\u00e9nmennyis\u00e9g n\u0151k eset\u00e9ben egy\u00e9bk\u00e9nt 60, f\u00e9rfiakn\u00e1l pedig 75 mikrogramm. A javasolt napi bevitel v\u00e1rand\u00f3s n\u0151kn\u00e9l napi 65 mikrogramm, szoptat\u00f3s any\u00e1kn\u00e1l napi 75 mikrogramm szel\u00e9n. A neh\u00e9z fizikai munk\u00e1t v\u00e9gz\u0151k vagy tart\u00f3s stressznek kitett szem\u00e9lyek eset\u00e9ben enn\u00e9l is magasabb, 80 mikrogramm az aj\u00e1nlott napi mennyis\u00e9g.<\/p>\n<p style=\"text-align: justify;\"><strong>Milyen \u00e9teleket fogyasszunk, hogy n\u00f6velj\u00fck a szel\u00e9nbevitelt?<\/strong><\/p>\n<p style=\"text-align: justify;\">Ha nincs is semmilyen gyan\u00fas t\u00fcnet\u00fcnk, de \u00e9letm\u00f3dunkb\u00f3l vagy \u00e9letkorunkb\u00f3l ad\u00f3d\u00f3an (doh\u00e1nyz\u00e1s, kiegyens\u00falyozatlan t\u00e1pl\u00e1lkoz\u00e1s, id\u0151skor, terhess\u00e9g, szoptat\u00e1s, vegetarianizmus) szel\u00e9nhi\u00e1ny-kock\u00e1zati csoportba tartozunk, \u00e9rdemes mindenk\u00e9ppen jobban odafigyelni a term\u00e9szetes szel\u00e9nbevitelre:<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;1. Szard\u00ednia&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner width=&#8221;1\/4&#8243;][vc_single_image image=&#8221;1937&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;3\/4&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">Amellett, hogy Omega-3 zs\u00edrsavtartalma az egyik legmagasabb a vil\u00e1gon, \u00e9s rengeteg m\u00e1s fontos \u00e1sv\u00e1nyi anyagot \u00e9s vitamint is tartalmaz, a szard\u00ednia h\u00fasa jelent\u0151s szel\u00e9nforr\u00e1s. Csup\u00e1n 85 gramm szard\u00ednia elfogyaszt\u00e1s\u00e1val a napi szel\u00e9nbevitel\u00fcnk 87%-\u00e1t fedezz\u00fck.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;2. Lazac&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner width=&#8221;1\/4&#8243;][vc_single_image image=&#8221;1940&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;3\/4&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">Egy\u00e9b t\u00e1panyagok \u00e9s vitaminok mellett a szel\u00e9n szint\u00e9n koncentr\u00e1lt form\u00e1ban tal\u00e1lhat\u00f3 meg a lazacban. 10 dkg lazac elfogyaszt\u00e1s\u00e1val fedezni tudjuk a szel\u00e9nsz\u00fcks\u00e9glet\u00fcnk mintegy 62%-\u00e1t.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;3. Csiperkegomba&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner width=&#8221;1\/4&#8243;][vc_single_image image=&#8221;1943&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;3\/4&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">A csiperke kiv\u00e1l\u00f3 szel\u00e9n-, B2-, B3-, B5-vitamin-, r\u00e9z-, potasszium (kalium)- \u00e9s foszforforr\u00e1s. Mind\u00f6ssze 10 dkg \u2013 azaz 3-4 kalapnyi \u2013 csiperkegomba elfogyaszt\u00e1sa fedezi egy feln\u0151tt ember napi szel\u00e9nsz\u00fcks\u00e9glet\u00e9nek fel\u00e9t. (Ezzel a <a href=\"https:\/\/www.boglarchamp.ro\/hu\/karacsonyi-gombas-tejszines-lazac\/\">gomb\u00e1s-tejsz\u00ednes lazaccal<\/a> szel\u00e9n szempontj\u00e1b\u00f3l val\u00f3sz\u00edn\u0171leg meg is vagyunk m\u00e1ra!)<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;4. Di\u00f3&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner width=&#8221;1\/4&#8243;][vc_single_image image=&#8221;1946&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;3\/4&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">A n\u00e1lunk term\u0151 di\u00f3 is remek szel\u00e9nforr\u00e1s, emellett egy\u00e9b fontos t\u00e1panyagokat \u00e9s vitaminokat tartalmaz, ez\u00e9rt dietetikusok napi 3-5 szem elfogyaszt\u00e1s\u00e1t javasolj\u00e1k. A csonth\u00e9jasok k\u00f6z\u00fcl a brazil di\u00f3 vagy paradi\u00f3 igazi szel\u00e9nbomb\u00e1nak sz\u00e1m\u00edt. Egyetlen h\u00e9jas paradi\u00f3 ak\u00e1r 100 mikrogramm szel\u00e9nt is tartalmazhat, \u00edgy 1-2 szem elfogyaszt\u00e1s\u00e1val a feln\u0151tt napi sz\u00fcks\u00e9glet fedezhet\u0151. (Hogyan lehet kombin\u00e1lni a di\u00f3t a gomb\u00e1val? Erre is van <a href=\"https:\/\/www.boglarchamp.ro\/hu\/vegan-gombakremleves\/\">recept\u00f6tlet\u00fcnk<\/a>!)<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;5. Napraforg\u00f3&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner width=&#8221;1\/4&#8243;][vc_single_image image=&#8221;1949&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;3\/4&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">A napraforg\u00f3mag jelent\u0151s ar\u00e1nyban tartalmaz E-vitamint \u00e9s a szel\u00e9nt. 30 gramm h\u00e9jas mag a napi javasolt szel\u00e9nbevitel 32%-\u00e1t tudja biztos\u00edtani.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;6. Toj\u00e1s&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner width=&#8221;1\/4&#8243;][vc_single_image image=&#8221;1952&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;3\/4&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">Egyetlen, \u00e1tlagosan 50 grammos toj\u00e1s 20 mikrogramm szel\u00e9nt tartalmaz. Elfogyaszt\u00e1s\u00e1val \u2013 egyebek mellett \u2013 a napi B12 vitaminsz\u00fcks\u00e9glet\u00fcnk 30%-\u00e1t, valamint szel\u00e9nbevitel\u00fcnk 23%-t fedezni tudjuk. (H\u00e1t m\u00e9g egy j\u00f3 csiperkegomb\u00e1s toj\u00e1sr\u00e1ntott\u00e1val: <a href=\"https:\/\/www.boglarchamp.ro\/hu\/izletes-gombas-reggelik\/\">pr\u00f3b\u00e1ld ki<\/a>!)<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;7. Lencse&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner width=&#8221;1\/4&#8243;][vc_single_image image=&#8221;1955&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;3\/4&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">A lencse kiv\u00e1l\u00f3 riboflavin- (B2-vitamin), niacin- (B3-vitamin), pantot\u00e9nsav- (B5-vitamin), magn\u00e9zium-, cink-, r\u00e9z- \u00e9s szel\u00e9nforr\u00e1s. A h\u00fcvelyesek \u00e1ltal\u00e1ban jelent\u0151s mennyis\u00e9g\u0171 szel\u00e9nt is tartalmaznak, ugyanakkor nagyszer\u0171 feh\u00e9rjeforr\u00e1sok, ez\u00e9rt is fontos a rendszeres fogyaszt\u00e1suk.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;8. Bels\u0151s\u00e9gek&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">Ezek k\u00f6z\u00fcl is f\u0151leg a m\u00e1j \u00e9s a vese tartalmazza nagy ar\u00e1nyban a szel\u00e9nt. P\u00e9ld\u00e1ul 100 gramm csirkem\u00e1jban 54,6 mikrogramm szel\u00e9n tal\u00e1lhat\u00f3, a sert\u00e9svese 100 grammj\u00e1ban 190 mikrogrammnyi.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;9. B\u00fazacs\u00edra&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">100 gramm b\u00fazacs\u00edra 79,2 mikrogramm szel\u00e9nt tartalmaz.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;10. Fokhagyma&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">100 gramm fokhagym\u00e1ban 14,2 mikrogramm szel\u00e9n tal\u00e1lhat\u00f3.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<p style=\"text-align: justify;\">M\u00e1sfel\u0151l fontos azt is hangs\u00falyozni, hogy a szel\u00e9n mesters\u00e9ges p\u00f3tl\u00e1s\u00e1t \u2013 mint ahogyan minden t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 vagy vitamin szed\u00e9s\u00e9t \u2013 csak orvosi, dietetikusi tan\u00e1csra kezdj\u00fck el. A szel\u00e9nt mesters\u00e9ges bevitellel ugyanis t\u00fal lehet adagolni, ez\u00e9rt csak kimondott hi\u00e1ny eset\u00e9n szabad t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 form\u00e1j\u00e1ban p\u00f3tolni.<\/p>\n<p style=\"text-align: justify;\">Hogy szervezet\u00fcnk megfelel\u0151 mennyis\u00e9g\u0171 szel\u00e9nhez jusson, \u00e9rdemes a szel\u00e9nben gazdag \u00e9lelmiszerekb\u0151l rendszeresen beiktatni az \u00e9trend\u00fcnkbe. Ha \u00e9lelmiszerekb\u0151l fedezz\u00fck napi sz\u00fcks\u00e9glet\u00fcnket, nem forog fenn a t\u00faladagol\u00e1s kock\u00e1zata sem.<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Sok \u00e9s sajnos egyre t\u00f6bb embert \u00e9rintenek a daganatos megbeteged\u00e9sek, a cukorbetegs\u00e9g, a pajzsmirigy alul- vagy t\u00falm\u0171k\u00f6d\u00e9se, az ezzel kapcsolatos hormon\u00e1lis eredet\u0171 elh\u00edz\u00e1s, a magas koleszterinszint, az \u00e9rsz\u0171k\u00fclet, sz\u00edv-\u00e9s \u00e9rrendszeri probl\u00e9m\u00e1k, vagy a medd\u0151s\u00e9g.<\/p>\n","protected":false},"author":2,"featured_media":1934,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1931","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-4","description-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - 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