El iodine Ndiyo imwe yemaminerari yatinofanira kucherekedza mukudya kwedu. Iyi mineral ine mamwe mabasa akakosha mumuviri wedu. Nekudaro, kushomeka kana kuwanda kweiyi mineral kunogona kukonzera matambudziko akabatana. Naizvozvo, muchinyorwa chino, tichataura zvimwe zvikafu zvakapfuma muiodine kuitira kuti iwe uwedzere kutora kwako kana iodine kushomeka kana kudzora madyiro ako kana yakawandisa.
Chii chinonzi iodine? Nei tichichida?
Mazuva mashoma apfuura takataura nezve calcio, yakakosha macromineral yezvipenyu mumabasa akasiyana.
Iye zvino chava chijana chemumwe munhu macromineral vane mabasa akakoshawo mumuviri wedu, ayodhini. Iyi macromineral inoita basa rakakosha mune synthesis yehomoni yethyroid. Mahomoni aya ane mabasa akakosha zvikuru maererano ne kudzora muviri (chiyero chemoyo, glycogen synthesis, metabolism, tembiricha yemuviri, nezvimwewo)
Kuchinja kwemazinga emahomoni aya kunogona kukonzera mamwe matambudziko. Naizvozvo, kunwa kwayo iodine kwakaringana kunofadza mwero wakakwana wehomoni yethyroid.
Contraindications uye njodzi yeiyi mineral
Kushayikwa kweIodini
Kutanga, a kwakakodzera iodine kutora panguva yekuzvitakura kunokosha. Kushaya iodine panguva yekuzvitakura Inogona kukonzera kukura kusina kunaka kwe fetus.
Kune rumwe rutivi, kushomeka kweiodine muhuduku kunogona kukonzera cretinism, izvo zvinokonzera kuderera mukukura kwemuviri nepfungwa. Mukuwedzera, imwe yemigumisiro inogona kuitika yekushaya iodine ndeye goiter, kuwanda kwethyroid gland.
Uyewo, mumamiriro ezvinhu ekushaya iodine, inogona kukonzera hypothyroidism, nezvinetso zvakabatana izvo zvinosanganisira (kuneta, kuora mwoyo, kuwedzera uremu, kuderera kwemasabolism, kuderera kwekushisa kwebasal).
iodine yakawandisa
Isu takambotaura kuti kushomeka kweiodine kunogona kukonzera hypothyroidism. Zvakadaro, kuwandisa kweiodine mukudya kwedu kunogona kutungamirira kukugadzirwa kwakanyanya kwemahomoni ethyroid (hyperthyroidism) nezvinetso zvavo zvinoenderana nazvo (kurasikirwa uremu, nzara yakawanda, kufunganya, kushaya hope, kutya, nezvimwewo)
Kunyange zvakadaro matambudziko aya kazhinji shoma pane ayodhini kushomekaIzvo zvichagara zvichikurudzirwa kuona chiremba kuti uwane chaiyo data pamazinga eiodine edu.
Yakawanda sei chiyero chekushandisa?
Iyo yakakurudzirwa chiyero chezuva nezuva cheiodine zvinosiyana nezera. Huwandu hwandicharatidza inotevera ndeiyi mari inokurudzirwa neNIH (National Institutes of Health) yeUnited States. Huwandu hunokurudzirwa (hunoratidzwa mu micrograms) ndezvizvi:
- Vana kusvika kumwedzi mitanhatu. 110 mcg.
- Vacheche kubva pamwedzi kusvika pamwedzi mitanhatu. 130 mcg.
- Vana kubva pamakore mashanu kusvika gumi nemashanu ekuberekwa. 90 mcg.
- Vana kubva pamakore mashanu kusvika gumi nemashanu ekuberekwa. 120 mcg.
- Vachiri kuyaruka kubva pamakore 14 kusvika ku18 okuberekwa. 150 mcg.
- Vakuru. 150 mcg.
- Vakadzi vane pamuviri nevachiri kuyaruka. 220 mcg.
- Vakadzi vanoyamwisa uye vechidiki. 290mcg.
Zvikafu zvakapfuma iodine
Nzvimbo huru yeiodine ndeye hove nehove. Nekudaro, iyi macromineral inogona zvakare kuwanikwa kubva kune mamwe masosi, kunyangwe kusvika padiki.
Mvura yegungwa yakaomeswa: 232 mcg, 150% yehuwandu hwezuva nezuva
Kunyange zvazvo pasina miriwo yakawanda ine iodine yakawanda, kelp ndiyo yakasiyana, inopa 150 muzana yehuwandu hwemazuva ose hunokurudzirwa pa10-giramu inoshumira, anenge gumi akaomeswa kelp sheets.
El yakaoma nori yegungwa Chikafu chakatetepa, chakapfava, chinonaka chinopa zvimwe zvinovaka muviri zvakakosha, zvinosanganisira potasium, mavhitaminzi A uye C, uye zinc-based zinc.
Kuwedzerwa chingwa chegorosi: 198 mcg, 132%
Zvingwa uye zviyo zvinowanzosimbiswa nemavhitamini nemaminerari, kunyanya izvo zvisingawanzo kuwanikwa mukudya kwezvirimwa, kusanganisira vhitamini B12. Zvimwe zvingwa zvakasimbiswa neodine; iyo ingredient list inoti "potassium iodate" kana "calcium iodate."
Sarudza chingwa chakafumiswa uye uchawana 132 muzana yekukosha kwezuva nezuva kweiodine pachidimbu. Chingwa chegorosi chiri nani kwauri nekuda kwezviyo zvaro, izvo zvakakwirira mumatumbo-ane hutano fiber.
Cod: 158 mcg, 106%
Shellfish nehove zviri pamusoro pezvinyorwa zvakawanda zvekudya kana zvasvika pamazinga epamusoro ezvakanaka-kune-iwe zvinovaka muviri. Kana zvasvika kune iodine, cod ndeimwe yeakanakisa masosi echicherwa ichi, nekuda kwekutorwa kwayo kubva mumvura yegungwa uye chikafu chainodya.
70-gram yakabikwa kushumira ine 108 muzana yehuwandu hwezuva nezuva hweiodine. Cod zvakare yakanaka sosi yemapuroteni, Omega-3 fatty acids, uye vhitamini B12.
Yoguti: 116 mcg, 77%
Zvigadzirwa zvemukaka, kusanganisira yogati, ndizvo zvinonyanya kukosha zveiyi mineral. 1-kapu yekupa yenonfat Greek yogati inokupa 77 muzana yekukosha kwezuva nezuva kweiodine.
Yogurt yeGreek zvakare yakanakisa sosi yemapuroteni uye ine probiotics, inozivikanwa seane hutano mabhakitiriya anochengeta ura hwako uye immune system ichishanda zvakanaka.
Mukaka: 85 mcg, 57%
Chimwe chikafu chemukaka chakapfuma mumineral iyi mukaka. Ingori 1 kapu yemukaka weskim inopa 57 muzana yekukosha kwako kwezuva nezuva.
Uye FYI, haisi nguva dzose kuchenjera kudzivisa mafuta mumukaka: Mafuta muzvokudya ari kuzadza uye anobatsira muviri wako kutora mavitamini A, D, E, uye K. Uyezve, zvinogoneka kuti mafuta akazara mumukaka haana kuipa se takafunga
Iodized munyu: 76 mcg, 51%
Imwe teaspoon yemunyu ine iodized ine 51 muzana yehuwandu hwezuva nezuva hweiodine. Izvi hazvirevi kuti unofanira kudira munyu une iodized pazvokudya zvako zvose: Chikafu chakakwirira mu sodium chinogona kukwidza BP, chinhu chikuru chinokonzera chirwere chemwoyo uye sitiroko.
Asi kutenga munyu une iodized pane mamwe marudzi uye kuushandisa zvishoma kunogona kukubatsira kudzivirira kushomeka.
White itsvo bhinzi: 64 mcg, 42%
Bhinzi chikafu chevegan chinogoneka chakapfuma muiodine. 1-kapu yekubika yakabikwa bhinzi ine 42 muzana yekukosha kwezuva nezuva, pamwe nechirimwa-based protein, iron, uye fiber.
Yakabikwa mbatatisi: 60 mcg, 40%
Mbatatisi yakabikwa haingori garnishes chete, inzvimbo yakanaka yekusimbisa makhahydrates, kusanganisira fiber. Pamusoro pezvo, mbatatisi yepakati yakabikwa ine 40 muzana yehuwandu hwezuva nezuva hweiodine. Wedzera piniki yemunyu we iodized uye pamusoro nemashizha uye cheese yakanyunguduka kuitira kudya kwekudya kunovaka muviri.
Hove tsvimbo: 58 mcg, 39%
Matinji mazhinji ehove anogadzirwa nehove chena, senge cod, inova muto wakanaka weiodine.
A 70-gramu kushanda kweminwe yehove inopa 39 muzana yehuwandu hwezuva nezuva. Zvakare, hove chena dzinowanzova nemazinga akaderera emercury pane hove huru, kusanganisira tuna.
Turkey mazamu: 34 mcg, 23%
Yakabikwa turkey mazamu inopa mapuroteni emhando yepamusoro uye vhitamini B12, pamwe ne23 muzana yekukosha kwezuva nezuva kweiodine pa70-giramu inoshumira.
Chifuva cheTurkey, chikamu chichena chenyama, chine mafuta mashoma akazara kupfuura nyama yakasviba, senge chidya. Mafuta akazara anofanira kuganhurirwa kune isingasviki 10 muzana yemakoriyumu ako ezuva nezuva.
Zai rakaoma-rakabikwa: 26 mcg, 17%
Mazai chimwe chezvokudya zvinovaka muviri zvakanyanya. Muzai rimwe chete rakaoma-rakabikwa, uchawana chikamu chimwe muzvina chemutengo wezuva nezuva (17 muzana) weiodine uye anopfuura magiramu matanhatu emapuroteni.
Chiropa chemombe: 14 mcg, 9%
Zvokudya zvenhengo, sechiropa chemombe, pamusoro pemachati kana zvasvika kune zvimwe zvinovaka muviri, zvinosanganisira iron, B mavhitamini, uye vhitamini A. Pamagiramu makumi manomwe, chiropa chemombe chinopawo 70 muzana yekukosha. zuva nezuva kune iodine. Iyo inewo mafuta akazara, saka edza kunakidzwa nayo zvine mwero.
Cheddar cheese: 14 mcg, 9%
Sokunge iwe unoda zvimwe zvikonzero zvekudya cheese! Protein-packed cheddar cheese inopa 9 muzana yehuwandu hwezuva nezuva hweiodine pa30-giramu inoshumira.
Iyo zvakare yakanaka sosi yemapfupa-kuvaka calcium, ichiita kuti ive yakanaka-ye-iwe snack.
Prawns: 13 mcg, 9%
Shrimp, kufanana nehove dzakawanda, ine utano, yakaderera-calori chikafu chine mapuroteni uye vhitamini B12. Iyo 80-giramu yekushandira shrimp yakabikwa inewo 9 muzana yehuwandu hwezuva nezuva hweiyo iodine, pamwe nemoyo-hutano omega-3 fatty acids.
Tuna yemumagaba: 7 mcg, 5%
Kunyange zvazvo tuna ichizivikanwa nehupamhi hwayo hwemekiyuri, mwenje wetuna wemumagaba unowanzova nemazinga akaderera ehupfu.
A 70-giramu yekushandira tuna yemumagaba ine 5 muzana yekukosha kwezuva nezuva kweiodine, pamwe neprotein, potassium uye vhitamini B6.