El iodine Yenye yeeminerali ekufuneka siyithathele ingqalelo ekutyeni kwethu. Le minerali inemisebenzi ethile ebalulekileyo emzimbeni wethu. Nangona kunjalo, ukunqongophala okanye ukugqithisa kwale minerali kunokukhokelela kwiingxaki ezinxulumene nazo. Ke, kweli nqaku, siza kukhankanya ukutya okutyebileyo kwi-iodine ukuze ukwazi ukonyusa ukutya kwakho xa kukho ukunqongophala kwe-iodine okanye ulawule ukutya kwakho xa ugqithisile.
Yintoni iodine? Kutheni siyidinga nje?
Kwiintsuku ezimbalwa ezidlulileyo sathetha nge calcio, i-macromineral esisiseko kwizinto eziphilayo kwimisebenzi eyahlukeneyo.
Ngoku lithuba lomnye umntu i-macromineral imisebenzi yayo nayo ibaluleke kakhulu emzimbeni wethu, iodine. Le macromineral idlala indima ebalulekileyo kwi ukuhlanganiswa kwehomoni yegilo. Ezi hormone zinemisebenzi ebaluleke kakhulu ngokwemiqathango ukulawulwa kwezinto eziphilayo (izinga lentliziyo, i-glycogen synthesis, metabolism, ubushushu bomzimba, njl.
Utshintsho kumanqanaba ezi hormone kunokubangela iingxaki ezithile. Ke ngoko, ukutya okuchanekileyo kwe-iodine kuya kuthanda inqanaba elichanekileyo lamahomoni egilo.
Ukuchasana kunye nobungozi beli minerali
Ukusilela kweIodine
Okokuqala, i Ukuthathwa okuchanekileyo kwe-iodine ngexesha lokukhulelwa kubalulekile. Ukungabikho kwe-iodine ngexesha lokukhulelwa Inokubangela ukukhula okungalunganga kwe-fetus.
Ngakolunye uhlangothi, ukungabikho kwe-iodine ebuntwaneni kunokubangela i-cretinism, nto leyo ebangela ukudodobala kokukhula ngokomzimba nangokwengqondo. Ukongeza, enye yeziphumo ezinokubakho zokunqongophala kwe-iodine kuku gogo, ukwanda kwedlala lengqula.
Kwakhona, kwiimeko zokunqongophala kwe-iodine, kunokubangela hypothyroidism, kunye neengxaki ezihambelanayo ezibandakanya oku (ukukhathala, ukudandatheka, ukufumana ubunzima, ukunciphisa imetabolism, ukunciphisa ukushisa kwe-basal).
iodine engaphezulu
Ngaphambili siye saphawula ukuba ukunqongophala kwe-iodine kunokubangela i-hypothyroidism. Nangona kunjalo, Ukugqithisa kwe-iodine ekutyeni kwethu kunokukhokelela ekuveliseni ngokugqithiseleyo i-thyroid hormone (hyperthyroidism) kunye neengxaki ezinxulumene nazo (ukuncipha kobunzima, ukutya okuninzi, ixhala, ukuphuthelwa, uvalo, njl.
Nangona kunjalo ezi ngxaki zikholisa ukuba ngaphantsi kwe-iodine yokunqongophalaKuya kuhlala kucetyiswa ukuba ubone ugqirha ukuze ufumane idatha ethile kumanqanaba ethu e-iodine.
Mngakanani ubungakanani bokutyiwa?
Isixa esicetyiswayo semihla ngemihla se-iodine iyahluka ngokweminyaka. Izixa endiza kuzibonisa ngokulandelayo zezi izixa ezicetyiswa yiNIH (amaZiko ezeMpilo eSizwe) eUnited States. Izixa ezicetyiswayo (ezixelwe kwi iimicrograms) zezi zilandelayo:
- Iintsana ukuya kwiinyanga ezi-6. 110 mcg.
- Iintsana ukusuka kwiinyanga ezi-7 ukuya kwezi-12. 130 mcg.
- Abantwana ukusuka kwiminyaka emi-1 ukuya kweli-8. 90 mcg.
- Abantwana ukusuka kwiminyaka emi-9 ukuya kweli-13. 120 mcg.
- Abafikisayo ukusuka kwi-14 ukuya kwi-18 leminyaka ubudala. 150 mcg.
- Abadala. 150 mcg.
- Abasetyhini abakhulelweyo kunye nabafikisayo. 220 mcg.
- Abasetyhini abancancisayo kunye nabafikisayo. 290mcg.
Ukutya okunotye iodine
Imithombo ephambili ye-iodine yile intlanzi kunye noonokrwece. Nangona kunjalo, le macromineral inokufumaneka nakweminye imithombo, nangona incinci.
Ulwandle olomileyo: 232 mcg, 150% yexabiso lemihla ngemihla
Nangona akukho mifuno emininzi ephezulu kwi-iodine, i-kelp ihlukile, inika i-150 ekhulwini lexabiso lakho lemihla ngemihla elicetyiswayo nge-10-gram yokukhonza, malunga ne-10 yamaphepha e-kelp omisiwe.
El i-nori yolwandle eyomileyo Sisishwamshwam esibhityileyo, esinencasa, esinencasa esibonelela ngezinye izondlo ezibalulekileyo, kuquka i-potassium, iivithamin A kunye no-C, kunye nezinc esekwe kwizityalo.
Isonka sengqolowa etyetyisiweyo: 198 mcg, 132%
Izonka kunye ne-cereals zihlala ziqiniswe ngeevithamini kunye neeminerali, ngakumbi ezo zingafumaneki ngokutya okusekelwe kwizityalo, kuquka i-vitamin B12. Ezinye izonka ziqiniswe nge-iodine; uluhlu lwezithako luthi "iodate ye-potassium" okanye "i-calcium iodate."
Khetha isonka esityetyisiweyo kwaye uya kufumana i-132 yepesenti yexabiso lemihla ngemihla ye-iodine ngesilayi. Isonka sengqolowa esipheleleyo singcono kuwe ngenxa yeenkozo zaso ezipheleleyo, eziphezulu kwi-fiber enempilo emathunjini.
Ikhowudi: 158 mcg, 106%
I-shellfish kunye neentlanzi zigqwesa kuluhlu oluninzi lokutya xa kuziwa kumanqanaba aphezulu ezondlo ezilungileyo kuwe. Xa kuziwa kwi-iodine, i-cod yenye yemithombo engcono kakhulu yale minerali, ngenxa yokufunxa kwayo emanzini olwandle kunye nokutya ekutyayo.
I-70-gram ephekiweyo ephekiweyo ineepesenti ezili-108 zexabiso lemihla ngemihla le-iodine. I-Cod ikwangumthombo olungileyo weprotheyini, i-Omega-3 fatty acids, kunye ne-vitamin B12.
Iyogathi: 116 mcg, 77%
Iimveliso zobisi, kuquka i-yogurt, ngumthombo oyintloko wale mineral. I-1-cup ye-nonfat yeyogathi yamaGrike ikunika i-77 yepesenti yexabiso lemihla ngemihla le-iodine.
Iyogathi yamaGrike ikwangumthombo ogqwesileyo weprotheyini kwaye iqulethe iiprobiotics, ezaziwa ngokuba ziibhaktheriya ezisempilweni ezigcina amathumbu akho kunye namajoni omzimba asebenza kakuhle.
Ubisi: 85 mcg, 57%
Okunye ukutya kobisi okutyebileyo kule minerali lubisi. I-1 indebe yobisi oluyi-skim inika i-57 ipesenti yexabiso lakho lemihla ngemihla.
Kwaye i-FYI, akusoloko kububulumko ukuphepha amanqatha ebisi: Amafutha ekutyeni ayazalisa kwaye anceda umzimba wakho ukuba ufunxe iivithamini A, D, E, kunye no-K. Kwakhona, kunokwenzeka ukuba amafutha ahluthayo kubisi alubi kangako sacinga
Ityuwa ye-Iodized: 76 mcg, 51%
Itispuni enye yetyuwa ene-iodine ine-51 pesenti yexabiso lemihla ngemihla le-iodine. Oko akuthethi ukuba kufuneka ugalele ityuwa ene-iodized kukho konke ukutya kwakho: Ukutya okuphezulu kwi-sodium kunokunyusa uxinzelelo lwegazi, umngcipheko omkhulu wesifo senhliziyo kunye ne-stroke.
Kodwa ukuthenga ityuwa ene-iodized endaweni yezinye iintlobo kwaye uyisebenzise ngononophelo kunokukunceda ukunqanda ukunqongophala.
Iimbotyi zezintso ezimhlophe: 64 mcg, 42%
Iimbotyi kukutya kwe-vegan okuguquguqukayo okutyebileyo nge-iodine. I-1 indebe yeembotyi eziphekiweyo ze-navy ziqukethe i-42 yepesenti yexabiso lemihla ngemihla, kunye neprotheni esekelwe kwisityalo, isinyithi kunye nefiber.
Iitapile ezibhakiweyo: 60 mcg, 40%
Iitapile ezibhakiweyo azikho nje i-garnishes, zingumthombo olungileyo wokunika amandla i-carbohydrates, kuquka i-fiber. Ukongeza, iitapile ebhakiweyo ephakathi iqulethe ipesenti ezingama-40 zexabiso lemihla ngemihla le-iodine. Yongeza i-pinch yetyuwa ene-iodized kunye nephezulu kunye nemifuno kunye noshizi onyibilikisiweyo kwisidlo esinomsoco.
Iintlanzi zeentlanzi: 58 mcg, 39%
Uninzi lwezinti zeentlanzi zenziwe ngentlanzi emhlophe, njengecod, engumthombo ofanelekileyo we-iodine.
I-70-gram yokukhonza iminwe yeentlanzi inika i-39 ipesenti yexabiso lemihla ngemihla. Kwakhona, iintlanzi ezimhlophe zikholisa ukuba namanqanaba asezantsi emercury kuneentlanzi ezinkulu, kuquka ityhuna.
Isifuba saseTurkey: 34 mcg, 23%
Isifuba se-turkey esibhakiweyo sibonelela ngeprotheyini ephezulu kunye ne-vitamin B12, kunye neepesenti ezingama-23 zexabiso lemihla ngemihla ye-iodine nge-70-gram ekhonzayo.
Isifuba saseTurkey, inxalenye emhlophe yenyama, iqulethe amafutha amancinci amancinci kunenyama emnyama, njengethanga. Amafutha ahluthayo kufuneka akhawulelwe ngaphantsi kweepesenti ezili-10 zeekhalori zakho zemihla ngemihla.
Iqanda elibilisiwe: 26 mcg, 17%
Amaqanda kokona kutya kuxineneyo ngezondlo. Kwiqanda nje elinye elibiliswe nzima, uya kufumana phantse ikota yexabiso lemihla ngemihla (i-17 pesenti) ye-iodine kunye ne-6 grams yeprotheyini.
Isibindi senyama yenkomo: 14 mcg, 9%
Inyama yenyama, njengesibindi senyama yenkomo, iphezulu kwiitshathi xa kuziwa kwizondlo ezithile, kuquka i-iron, iivithamini ze-B, kunye ne-vitamin A. Kwi-70-gram yokukhonza, isibindi senyama yenkomo sinikezela ngeepesenti ezili-9 zexabiso lemihla ngemihla nge-iodine. Ikwanamafutha amaninzi, ngoko zama ukuwonwabela ngokumodareyitha.
Itshizi yeCheddar: 14 mcg, 9%
Ngokungathi ufuna ezinye izizathu zokutya isonka samasi! I-protein-packed cheddar cheese inikeza i-9 ekhulwini yexabiso lemihla ngemihla ye-iodine nge-30-gram ekhonzayo.
Ikwangumthombo ogqwesileyo wekhalsiyam yokwakha amathambo, iyenza ibe sisnack esilungele wena.
Iiprawn: 13 mcg, 9%
I-Shrimp, njenge-shellfish eninzi, kukutya okunempilo, okuphantsi kwekhalori okuqulethe iprotheni kunye ne-vitamin B12. I-80-gram ye-shrimp ephekiweyo iqulethe i-9 ekhulwini yexabiso lemihla ngemihla ye-iodine, kunye ne-healthy-omega-3 fatty acids.
ityhuna enkonkxiweyo: 7 mcg, 5%
Nangona ityhuna isaziwa ngamanqanaba aphezulu e-mercury, ityhuna yokukhanya enkonkxiweyo ithande ukuba namanqanaba asezantsi etyhefu.
I-70-gram ye-tuna ekhonkxiweyo iqulethe i-5 ekhulwini yexabiso lemihla ngemihla ye-iodine, kunye neprotheni, i-potassium kunye ne-vitamin B6.