{"id":115,"date":"2026-09-23T19:35:08","date_gmt":"2026-09-23T19:35:08","guid":{"rendered":"https:\/\/zdravljeihrana.com\/?p=115"},"modified":"2026-09-23T19:41:11","modified_gmt":"2026-09-23T19:41:11","slug":"samo-jedan-komad-ovog-voca-ima-dovoljno-minerala-za-cijeli-dan","status":"publish","type":"post","link":"https:\/\/zdravljeihrana.com\/?p=115","title":{"rendered":"Samo jedan komad ovog vo\u0107a ima dovoljno minerala za cijeli dan"},"content":{"rendered":"\n

Brazilski ora\u0161\u010di\u0107 (tehni\u010dki gledano rije\u010d je o sjemenki, a ne pravom orahu ni vo\u0107u u botani\u010dkom smislu) dr\u017ei jedan neobi\u010dan rekord u svijetu prehrane \u2013 jedan jedini komad mo\u017ee podmiriti cijelu dnevnu potrebu za selenom, mineralom koji je klju\u010dan za rad \u0161titnja\u010de, imunitet i za\u0161titu stanica od o\u0161te\u0107enja. No ba\u0161 zato \u0161to je toliko koncentriran, ova sitna namirnica nosi i rijetko upozorenje: previ\u0161e nje mo\u017ee biti \u0161tetno.<\/strong><\/p>\n\n\n\n

Koliko selena stvarno sadr\u017ei jedan ora\u0161\u010di\u0107<\/h3>\n\n\n\n

Preporu\u010deni dnevni unos selena za odrasle iznosi otprilike 55 mikrograma. Jedan brazilski ora\u0161\u010di\u0107 prosje\u010dno sadr\u017ei izme\u0111u 68 i 91 mikrograma selena<\/a> \u2013 \u0161to zna\u010di da ve\u0107 jedan komad prema\u0161uje dnevnu preporuku.<\/p>\n\n\n\n

Ono \u0161to je manje poznato jest da koli\u010dina selena u pojedina\u010dnom ora\u0161\u010di\u0107u jako varira, ovisno o tome iz kojeg dijela Amazone potje\u010de i koliko je selena bilo u tlu na kojem je stablo raslo. Analiza ora\u0161\u010di\u0107a razli\u010ditog podrijetla pokazala je raspon od svega 8 mikrograma po ora\u0161\u010di\u0107u, pa sve do 83 mikrograma<\/a>, uz pojedina\u010dne iznimke i iznad toga.<\/p>\n\n\n\n

Zbog te varijabilnosti, “jedan ora\u0161\u010di\u0107 dnevno” nije precizna doza poput tablete, nego procjena \u2013 neki dani mogu vam donijeti manje selena, a neki znatno vi\u0161e.<\/p>\n\n\n\n

Za\u0161to je selen toliko va\u017ean<\/h3>\n\n\n\n

Selen je sastavni dio enzima koji djeluju kao antioksidansi, \u0161tite\u0107i stanice od o\u0161te\u0107enja. Igra posebno va\u017enu ulogu u radu \u0161titnja\u010de \u2013 potreban je za pretvorbu hormona \u0161titnja\u010de u njegov aktivni oblik, a manjak selena povezuje se s lo\u0161ijom funkcijom \u0161titnja\u010de i autoimunim bolestima poput Hashimotovog tireoiditisa. Veliko istra\u017eivanje provedeno u Kini pokazalo je da su ljudi s niskim razinama selena u tijelu imali znatno ve\u0107u u\u010destalost bolesti \u0161titnja\u010de<\/a>, uklju\u010duju\u0107i usporen rad \u0161titnja\u010de, upalu \u0161titnja\u010de i uve\u0107anu \u0161titnja\u010du, u odnosu na one s urednim razinama.<\/p>\n\n\n\n

\u0160to pokazuju konkretna istra\u017eivanja<\/h3>\n\n\n\n

Jedno od zanimljivijih istra\u017eivanja testiralo je koliko dobro tijelo zapravo iskori\u0161tava selen iz ora\u0161\u010di\u0107a u odnosu na dodatke prehrani. Skupina od 59 odraslih osoba iz Novog Zelanda 12 tjedana je svakodnevno uzimala dva brazilska ora\u0161\u010di\u0107a, dodatak selena u obliku tablete ili placebo<\/a>. Rezultat je pokazao da su ora\u0161\u010di\u0107i podigli razinu selena u krvi jednako u\u010dinkovito kao i tableta s istom koli\u010dinom selena, a aktivnost enzima koji selen koristi kao antioksidans porasla je \u010dak i vi\u0161e kod skupine koja je jela ora\u0161\u010di\u0107e nego kod one koja je uzimala tabletu.<\/p>\n\n\n\n

Drugo, neobi\u010dno istra\u017eivanje testiralo je u\u010dinak jedne jedine porcije ora\u0161\u010di\u0107a na razine kolesterola. Deset zdravih sudionika dobilo je obrok s razli\u010ditim koli\u010dinama ora\u0161\u010di\u0107a (0, 5, 20 ili 50 grama), nakon \u010dega im je krv testirana u vi\u0161e navrata, sve do 30 dana kasnije<\/a>. Ve\u0107 devet sati nakon konzumacije 20 ili 50 grama ora\u0161\u010di\u0107a (otprilike 8 do 20 komada), “lo\u0161i” LDL kolesterol bio je zna\u010dajno ni\u017ei, a “dobri” HDL kolesterol vi\u0161i \u2013 a taj u\u010dinak zadr\u017eao se i mjesec dana kasnije, iako sudionici u me\u0111uvremenu nisu jeli vi\u0161e ora\u0161\u010di\u0107a.<\/p>\n\n\n\n

Ovo ne zna\u010di da bi trebalo jesti 20-50 grama odjednom radi kolesterola (o razlozima opreza vi\u0161e u nastavku), ali pokazuje koliko sna\u017ean biolo\u0161ki u\u010dinak ova sitna namirnica mo\u017ee imati.<\/p>\n\n\n\n

Za\u0161to previ\u0161e ipak nije dobra ideja<\/h3>\n\n\n\n

Gornja sigurna granica unosa selena za odrasle iznosi oko 400 mikrograma dnevno iz svih izvora zajedno<\/a> \u2013 hrane, dodataka prehrani i multivitamina. Budu\u0107i da pojedina\u010dni ora\u0161\u010di\u0107 mo\u017ee sadr\u017eavati i do 90 mikrograma, a njegov sadr\u017eaj varira, redovito jedenje pet ili vi\u0161e ora\u0161\u010di\u0107a dnevno moglo bi vas, posebno ako uzimate i dodatke selena, dovesti blizu ili preko te granice.<\/p>\n\n\n\n

Trovanje selenom (selenoza) uklju\u010duje simptome poput probavnih tegoba, gubitka kose, lomljivih noktiju i metalnog okusa u ustima. Do toga obi\u010dno dolazi tek kod dugotrajnog, znatno prekomjernog unosa, ne od povremenog jednog ili dva ora\u0161\u010di\u0107a dnevno.<\/p>\n\n\n\n

Postoji i manje poznata zanimljivost \u2013 brazilski ora\u0161\u010di\u0107i prirodno sadr\u017ee i tragove radija i barija, elemenata koje stablo upija iz tla Amazone. Noviji pregled dostupne literature zaklju\u010dio je da tijelo apsorbira tek oko 2 posto barija iz ora\u0161\u010di\u0107a<\/a>, dok se ostatak jednostavno izlu\u010di, \u0161to tu koli\u010dinu \u010dini zanemarivom za zdravlje pri uobi\u010dajenoj konzumaciji.<\/p>\n\n\n\n

Tko treba biti posebno oprezan<\/h3>\n\n\n\n
    \n
  • Osobe koje ve\u0107 uzimaju dodatke selena ili multivitamine s selenom<\/strong> \u2013 vrijedi provjeriti koliko selena ve\u0107 unosite prije dodavanja svakodnevnog ora\u0161\u010di\u0107a u prehranu<\/li>\n\n\n\n
  • Osobe s bolestima \u0161titnja\u010de koje uzimaju terapiju<\/strong> \u2013 selen mo\u017ee utjecati na rad \u0161titnja\u010de, pa je kod redovite konzumacije dobro spomenuti to lije\u010dniku<\/li>\n\n\n\n
  • Djeca<\/strong> \u2013 zbog manje tjelesne mase, isti broj ora\u0161\u010di\u0107a kod djece br\u017ee dovodi do prekora\u010denja sigurne granice<\/li>\n<\/ul>\n\n\n\n

    Kratki pregled<\/h3>\n\n\n\n
      \n
    • Jedan brazilski ora\u0161\u010di\u0107<\/strong> \u2013 u prosjeku pokriva ili prema\u0161uje cijelu dnevnu potrebu za selenom (55 mikrograma)<\/li>\n\n\n\n
    • Sadr\u017eaj selena varira<\/strong> \u2013 ovisno o podrijetlu ora\u0161\u010di\u0107a, raspon je \u0161irok, od svega nekoliko do preko 80 mikrograma po komadu<\/li>\n\n\n\n
    • Sigurna navika<\/strong> \u2013 jedan do dva ora\u0161\u010di\u0107a dnevno dovoljno je za ve\u0107inu ljudi; redovito jedenje ve\u0107ih koli\u010dina pove\u0107ava rizik od prekomjernog unosa selena<\/li>\n\n\n\n
    • Dodatna korist<\/strong> \u2013 istra\u017eivanja pokazuju i povoljan, iznena\u0111uju\u0107e brz u\u010dinak na razine kolesterola<\/li>\n<\/ul>\n\n\n\n

      Brazilski ora\u0161\u010di\u0107 ostaje jedna od rijetkih namirnica gdje doslovno “manje je vi\u0161e” \u2013 jedan komad dnevno dovoljan je da iskoristite njegovu punu nutritivnu vrijednost, bez potrebe za pregr\u0161ti.<\/p>\n\n\n\n

      Disclaimer: Ovaj tekst ima informativni karakter i temelji se na dostupnim znanstvenim istra\u017eivanjima. Ne predstavlja medicinski ili nutricionisti\u010dki savjet niti zamjenu za konzultaciju sa stru\u010dnjakom. Ako imate bolest \u0161titnja\u010de, uzimate dodatke selena ili ste trudni ili dojite, o unosu brazilskih ora\u0161\u010di\u0107a posavjetujte se s lije\u010dnikom ili nutricionistom.<\/em><\/p>\n\n\n\n

      <\/p>\n","protected":false},"excerpt":{"rendered":"

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