El aidin Yana daya daga cikin ma'adanai da ya kamata mu kula da su a cikin abincinmu. Wannan ma'adinai yana da wasu ayyuka masu mahimmanci a jikinmu. Duk da haka, rashi ko wuce haddi na wannan ma'adinai na iya haifar da matsalolin haɗin gwiwa. Saboda haka, a cikin wannan labarin, za mu ambaci wasu abinci masu arziki a cikin iodine ta yadda za ku iya ƙara yawan abin da kuke ci idan akwai rashi na iodine ko sarrafa abincin ku idan ya wuce gona da iri.
Menene aidin? Me yasa muke bukata?
Kwanakin baya mun yi magana game da Calcio, macromineral mai mahimmanci ga kwayoyin halitta a cikin ayyuka daban-daban.
Yanzu sai ga wani macromineral wanda kuma ayyukansa suna da matukar muhimmanci a jikinmu, aidin. Wannan macromineral yana taka muhimmiyar rawa a cikin aikin kira na thyroid hormones. Wadannan hormones suna da ayyuka masu mahimmanci a cikin sharuddan tsari na kwayoyin halitta (ƙarfin zuciya, glycogen kira, metabolism, zafin jiki, da dai sauransu).
Canje-canje a cikin matakan waɗannan hormones na iya haifar da wasu matsaloli. Saboda haka, daidaitaccen ci na aidin zai ba da fifiko ga daidaitaccen matakin hormones na thyroid.
Contraindications da hatsarori da wannan ma'adinai
Rashin Iodine
Na farko, da daidai cin abinci na iodine a lokacin daukar ciki yana da mahimmanci. Wani rashi na iodine a lokacin daukar ciki Zai iya haifar da haɓakar tayin ba daidai ba.
A gefe guda, ƙarancin iodine a lokacin ƙuruciya na iya haifar da shi crinism, wanda ke haifar da koma baya a ci gaban jiki da tunani. Bugu da kari, wani sakamakon da zai iya haifar da karancin aidin shine goiter, wani overgrowth na thyroid gland shine yake.
Har ila yau, a cikin yanayi na rashi na iodine, yana iya haifar da shi hawan jini, tare da matsalolin da ke tattare da wannan ya haɗa da (gajiya, damuwa, karuwar nauyi, rage yawan metabolism, rage yawan zafin jiki na basal).
wuce haddi aidin
A baya mun yi sharhi cewa rashi na aidin zai iya haifar da hypothyroidism. Duk da haka, wuce gona da iri na aidin a cikin abincinmu na iya haifar da yawan samar da hormones thyroid (hyperthyroidism) tare da matsalolin da suka dace (rashin nauyi, yawan ci, damuwa, rashin barci, jin tsoro, da dai sauransu).
Ko da yake wadannan matsalolin yawanci ba su kai rashi na aidin baZai zama da kyau koyaushe a ga likita don samun takamaiman bayanai kan matakan iodine.
Nawa ne adadin da za a cinye?
Adadin da aka ba da shawarar yau da kullun na aidin ya bambanta da shekaru. Adadin da zan nuna a gaba su ne Adadin da NIH (Cibiyoyin Lafiya na Ƙasa) na Amurka suka ba da shawarar. Adadin da aka ba da shawarar (an bayyana a cikin micrograms) sune kamar haka:
- Jarirai har zuwa watanni 6. 110 mcg.
- Yara daga 7 zuwa 12 watanni. 130 mcg.
- Yara daga 1 zuwa 8 shekaru. 90 mcg.
- Yara daga 9 zuwa 13 shekaru. 120 mcg.
- Matasa daga shekaru 14 zuwa 18. 150 mcg.
- Manya. 150 mcg.
- Mata masu ciki da samari. 220 mcg.
- Mata masu shayarwa da samari. 290mcg ku.
Abincin mai arziki a cikin aidin
Babban tushen aidin shine kifi da kifi. Duk da haka, ana iya samun wannan macromineral daga wasu tushe, ko da yake zuwa ƙananan ƙananan.
Busassun ruwan teku: 232 mcg, 150% na ƙimar yau da kullun
Ko da yake babu kayan lambu da yawa waɗanda ke da girma a cikin aidin, kelp ban da, yana ba da kashi 150 na ƙimar ku na yau da kullun ta kowane nau'in gram 10, kusan 10 busassun zanen gadon kelp.
El busasshiyar nori ruwan teku Abin ciye-ciye ne na bakin ciki, mai laushi, mai ɗanɗano wanda ke ba da wasu mahimman abubuwan gina jiki, gami da potassium, bitamin A da C, da zinc na tushen shuka.
Gurasar alkama mai wadataccen abinci: 198 mcg, 132%
Gurasa da hatsi galibi ana ƙarfafa su da bitamin da ma'adanai, musamman waɗanda ba a saba samu a cikin abinci na tushen shuka ba, gami da bitamin B12. Wasu burodin suna da ƙarfi da aidin; Jerin abubuwan da ke cikin ya ce "potassium iodate" ko "calcium iodate."
Zaɓi gurasa mai wadataccen abinci kuma za ku sami kashi 132 na ƙimar yau da kullun don aidin kowane yanki. Gurasar alkama gabaɗaya ita ce mafi alheri a gare ku saboda dukan hatsinsa, waɗanda suke da wadataccen fiber mai kyau na hanji.
Cod: 158 mcg, 106%
Shellfish da kifi suna kan gaba a jerin abinci da yawa idan ya zo ga manyan matakan gina jiki masu kyau don ku. Idan ya zo ga aidin, cod yana daya daga cikin mafi kyawun tushen wannan ma'adinai, godiya ga shayar da shi daga ruwan teku da kuma abincin da yake ci.
Abincin dafaffen gram 70 yana da kashi 108 na ƙimar yau da kullun na aidin. Cod kuma shine kyakkyawan tushen furotin, Omega-3 fatty acids, da bitamin B12.
Yogurt: 116 mcg, 77%
Kayan kiwo, gami da yogurt, sune tushen tushen wannan ma'adinai. Yin hidimar kofi 1 na yogurt na Girka mara ƙiba yana ba ku kashi 77 na ƙimar yau da kullun don aidin.
Yogurt na Girka kuma kyakkyawan tushen furotin ne kuma yana ƙunshe da ƙwayoyin cuta, waɗanda aka sani da lafiyayyen ƙwayoyin cuta waɗanda ke kiyaye hanjin ku da tsarin garkuwar ku su yi tafiya lafiya.
Madara: 85 mcg, 57%
Wani abincin kiwo mai arziki a cikin wannan ma'adinai shine madara. Kofin 1 kawai na madara mai ƙima yana samar da kashi 57 na ƙimar ku na yau da kullun.
Kuma FYI, ba koyaushe yana da kyau a guje wa kitsen da ke cikin madara ba: Kitse a cikin abinci yana cika kuma yana taimaka wa jikin ku sha bitamin A, D, E, da K. Har ila yau, yana yiwuwa cikakken kitsen da ke cikin kiwo ba shi da kyau kamar yadda yake. mun yi tunani
Iodized gishiri: 76 mcg, 51%
Cokali ɗaya na gishiri iodized ya ƙunshi kashi 51 na ƙimar yau da kullun na aidin. Wannan ba yana nufin ya kamata ku zuba gishiri mai iodized akan duk abincinku ba: Abincin da ke da sodium yana iya haɓaka hawan jini, babban haɗari ga cututtukan zuciya da bugun jini.
Amma siyan gishiri mai iodized maimakon sauran nau'ikan da yin amfani da shi a hankali na iya taimaka muku guje wa rashi.
Farin wake wake: 64 mcg, 42%
Wake abinci ne iri-iri iri-iri na vegan mai cike da aidin. Abincin kofi 1 na dafaffen wake na sojan ruwa ya ƙunshi kashi 42 na ƙimar yau da kullun, da furotin na tushen shuka, ƙarfe, da fiber.
Gasa dankali: 60 mcg, 40%
Dankalin da aka gasa ba kawai kayan ado ba ne, suna da kyakkyawan tushen kuzarin carbohydrates, gami da fiber. Bugu da ƙari, matsakaicin dankalin turawa ya ƙunshi kashi 40 na ƙimar yau da kullun don aidin. Ƙara ɗan gishiri na iodized gishiri da sama tare da ganye da narke cuku don cin abinci mai yawa.
Sandunan kifi: 58 mcg, 39%
Yawancin sandunan kifi ana yin su ne da farin kifin, irin su cod, wanda ke da kyau tushen aidin.
Abincin gram 70 na yatsun kifi yana samar da kashi 39 na ƙimar yau da kullun. Har ila yau, farin kifi yakan kasance yana da ƙananan matakan mercury fiye da manyan kifi, ciki har da tuna.
Turkiyya nono: 34 mcg, 23%
Nonon turkey da aka gasa yana samar da furotin mai inganci da bitamin B12, da kuma kashi 23 cikin 70 na ƙimar yau da kullun na aidin a kowace hidimar gram XNUMX.
Nono na Turkiyya, farin ɓangaren naman, yana ƙunshe da ƙarancin kitse fiye da nama mai duhu, kamar cinya. Cikakken kitse yakamata a iyakance shi zuwa ƙasa da kashi 10 na jimlar adadin kuzari na yau da kullun.
Kwai mai tauri: 26 mcg, 17%
Qwai na ɗaya daga cikin abinci masu yawan gina jiki. A cikin kwai mai tauri ɗaya kawai, zaku sami kusan kashi ɗaya cikin huɗu na ƙimar yau da kullun (kashi 17) na aidin da fiye da gram 6 na furotin.
Naman sa hanta: 14 mcg, 9%
Naman gabobin jiki, kamar hantar naman sa, suna saman ginshiƙi idan ya zo ga wasu abubuwan gina jiki, gami da baƙin ƙarfe, bitamin B, da bitamin A. Don hidimar gram 70, hanta naman sa yana ba da kashi 9 na ƙimar yau da kullun don iodine. Hakanan yana da yawan kitse mai yawa, don haka a yi ƙoƙarin jin daɗinsa cikin matsakaici.
Cheddar cuku: 14 mcg, 9%
Kamar dai kuna buƙatar ƙarin dalilai don cin cuku! Cheddar mai cike da furotin yana ba da kashi 9 na ƙimar yau da kullun don aidin a kowace hidimar gram 30.
Hakanan yana da kyakkyawan tushen calcium mai gina ƙashi, yana mai da shi abun ciye-ciye mai kyau ga ku.
Naman alade: 13 mcg, 9%
Shrimp, kamar yawancin kifi, abinci ne mai lafiya, mai ƙarancin kalori wanda ya ƙunshi furotin da bitamin B12. Wani nau'in gram 80 na dafaffen shrimp shima ya ƙunshi kashi 9 na ƙimar yau da kullun don aidin, da lafiyayyen omega-3 fatty acids.
Tuna gwangwani: 7 mcg, 5%
Ko da yake an san tuna tuna don yawan adadin mercury, tuna tuna haske na gwangwani yana da ƙarancin matakan guba.
Sabis na gram 70 na tuna gwangwani ya ƙunshi kashi 5 na ƙimar yau da kullun don aidin, da furotin, potassium da bitamin B6.