El iodine Ingenye yamaminerali okufanele siyinake ekudleni kwethu. Le mineral inemisebenzi ethile ebalulekile emzimbeni wethu. Kodwa-ke, ukuntuleka noma ukweqisa kwale mineral kungaholela ezinkingeni ezihlobene. Ngakho-ke, kulesi sihloko, sizokhuluma ngokudla okucebile nge-iodine ukuze ukwazi ukwandisa ukudla kwakho uma kwenzeka untula i-iodine noma ulawule ukudla kwakho uma kwenzeka weqile.
Iyini iodine? Kungani siyidinga?
Ezinsukwini ezimbalwa ezedlule sikhulume nge football, i-macromineral eyisisekelo yezinto eziphilayo emisebenzini ehlukahlukene.
Manje sekuyithuba lomunye umuntu i-macromineral imisebenzi yayo ibaluleke kakhulu emzimbeni wethu, iodine. Le macromineral idlala indima ebalulekile ku ukuhlanganiswa kwama-hormone egilo. Lawa mahomoni anemisebenzi ebaluleke kakhulu ngokwemibandela ye ukulawulwa komzimba (izinga lenhliziyo, ukwakheka kwe-glycogen, i-metabolism, izinga lokushisa lomzimba, njll.)
Ukushintsha emazingeni alawa mahomoni kungabangela izinkinga ezithile. Ngakho-ke, ukudla okulungile kwe-iodine kuzovumela izinga elifanele lamahomoni egilo.
Contraindications kanye nezingozi zalesi mineral
Ukushoda kwe-iodine
Okokuqala, i Ukudla okufanele kwe-iodine ngesikhathi sokukhulelwa kubalulekile. Ukuntuleka kwe-iodine ngesikhathi sokukhulelwa Kungabangela ukukhula okungalungile kwe-fetus.
Ngakolunye uhlangothi, ukuntuleka kwe-iodine ebuntwaneni kungabangela i-cretinism, okubangela ukukhubazeka ekukhuleni ngokomzimba nangokwengqondo. Ngaphezu kwalokho, omunye wemiphumela engaba khona yokuntuleka kwe-iodine ukuntula goiter, ukukhula ngokweqile kwendlala yegilo.
Futhi, ezimweni zokuntuleka kwe-iodine, kungabangela i-hypothyroidism, ngezinkinga ezihambisanayo ezihlanganisa lokhu (ukukhathala, ukucindezeleka, ukuzuza isisindo, ukwehla kwe-metabolism, ukwehla kwezinga lokushisa le-basal).
iodine ngokweqile
Sike saphawula ngaphambilini ukuthi ukuntuleka kwe-iodine kungadala i-hypothyroidism. Noma kunjalo, ukweqisa kwe-iodine ekudleni kwethu kungaholela ekukhiqizweni ngokweqile kwamahomoni egilo (hyperthyroidism) nezinkinga ezihambisana nazo ezihambisanayo (ukuncipha kwesisindo, isifiso sokudla, ukukhathazeka, ukuqwasha, ukwethuka, njll.)
Noma kunjalo lezi zinkinga ngokuvamile zingaphansi kokuntuleka kwe-iodineKuyohlale kuhle ukubonana nodokotela ukuze uthole imininingwane ethile emazingeni ethu e-iodine.
Lingakanani inani okufanele lisetshenziswe?
Inani elinconyiwe le-iodine nsuku zonke ziyahlukahluka ngeminyaka. Amanani engizowaveza ngokulandelayo yilawo amanani atuswa i-NIH (Izikhungo Zezempilo Zikazwelonke) zase-United States. Amanani anconyiwe (okuvezwe ku ama-micrograms) zimi kanje:
- Izingane ezifika ezinyangeni eziyisi-6. 110 mcg.
- Izingane ezisukela ezinyangeni ezi-7 kuye kweziyisithupha. 130 mcg.
- Izingane ezineminyaka engu-1 kuya kwengu-8. 90 mcg.
- Izingane ezineminyaka engu-9 kuya kwengu-13. 120 mcg.
- Intsha esukela eminyakeni eyi-14 kuye kweyi-18. 150 mcg.
- Abantu abadala. 150 mcg.
- Abesifazane abakhulelwe kanye nentsha. 220 mcg.
- Abesifazane abancelisa ibele kanye nentsha. 290mcg.
Ukudla okucebile ku-iodine
Imithombo eyinhloko ye-iodine yilezi izinhlanzi nezimbaza. Kodwa-ke, le macromineral ingatholakala nakweminye imithombo, nakuba ngezinga elincane.
Izimila zasolwandle ezomile: 232 mcg, 150% yenani lansuku zonke
Nakuba ingekho imifino eminingi ene-iodine ephezulu, i-kelp ihlukile, enikeza amaphesenti angu-150 yenani lakho lansuku zonke elinconyiwe ngokuphakelwa ngamagremu ayi-10, cishe amashidi omisiwe omisiwe ayi-10.
El omisiwe nori zasolwandle Kuwukudla okulula, okuthambile, okunambithekayo okunikeza ezinye izakhamzimba ezibalulekile, okuhlanganisa i-potassium, amavithamini A no-C, kanye nezinc esekelwe ezitshalweni.
Isinkwa sikakolweni esithuthukisiwe: 198 mcg, 132%
Izinkwa nokusanhlamvu kuvame ukuqiniswa ngamavithamini namaminerali, ikakhulukazi lawo angavamile ukutholakala ekudleni okusekelwe ezitshalweni, kuhlanganise novithamini B12. Ezinye izinkwa ziqiniswe nge-iodine; uhlu lwezithako luthi "potassium iodate" noma "calcium iodate."
Khetha isinkwa esinothisiwe futhi uzothola amaphesenti angu-132 yenani lansuku zonke le-iodine ngocezu ngalunye. Isinkwa sikakolweni singcono kuwe ngenxa yezinhlamvu zaso eziphelele, ezine-fiber enempilo emathunjini.
Ikhodi: 158 mcg, 106%
I-shellfish nenhlanzi ihamba phambili ohlwini oluningi lokudla uma kuziwa emazingeni aphezulu omsoco olungele wena. Uma kuziwa ku-iodine, i-cod ingenye yemithombo engcono kakhulu yale mineral, ngenxa yokumuncwa kwayo emanzini olwandle nokudla ekudlayo.
Ukuphakelwa okuphekiwe okungamagremu angu-70 kunamaphesenti angu-108 yenani lansuku zonke le-iodine. I-Cod iphinde ibe umthombo omuhle wamaprotheni, i-Omega-3 fatty acids, ne-vitamin B12.
I-yogurt: 116 mcg, 77%
Imikhiqizo yobisi, kuhlanganise neyogathi, iwumthombo oyinhloko wale mineral. Inkomishi engu-1 yokuphakelwa iyogathi ye-Greek nonfat ikunikeza amaphesenti angama-77 yenani lansuku zonke le-iodine.
Iyogathi yamaGreki nayo iwumthombo omuhle kakhulu wamaprotheni futhi iqukethe ama-probiotics, aziwa ngokuthi amabhaktheriya anempilo agcina amathumbu akho kanye nesimiso sokuzivikela komzimba sisebenza kahle.
Ubisi: 85 mcg, 57%
Okunye ukudla kobisi okunothe ngale mineral ubisi. Inkomishi eyodwa nje yobisi oluyi-skim inikeza amaphesenti angama-1 yenani lakho lansuku zonke.
Futhi i-FYI, akuhlakaniphile ngaso sonke isikhathi ukugwema amafutha obisi: Amafutha ekudleni ayagcwala futhi asiza umzimba wakho ukuba ubambe amavithamini A, D, E, no-K. Futhi, kungenzeka ukuthi amafutha agcwele obisini awabi kakhulu sacabanga
Usawoti we-iodized: 76 mcg, 51%
Ithisipuni elilodwa likasawoti one-iodine linamaphesenti angama-51 yenani lansuku zonke le-iodine. Lokho akusho ukuthi kufanele uthele usawoti one-iodine kukho konke ukudla kwakho: Ukudla okune-sodium ephezulu kungakhuphula umfutho wegazi, into enkulu engozini yesifo senhliziyo nesifo sohlangothi.
Kodwa ukuthenga usawoti one-iodized esikhundleni solunye uhlobo futhi uwusebenzise kancane kungakusiza ugweme ukuntula.
Ubhontshisi ezinso ezimhlophe: 64 mcg, 42%
Ubhontshisi uwukudla okuhlukahlukene kwe-vegan okucebile nge-iodine. Inkomishi engu-1 yokuphakelwa kukabhontshisi we-navy ophekiwe iqukethe amaphesenti angu-42 yenani lansuku zonke, kanye namaprotheni esitshalo, insimbi, kanye nefayibha.
Amazambane abhakiwe: 60 mcg, 40%
Amazambane abhakiwe awawona nje ama-garnishes, angumthombo omuhle wama-carbohydrate anika amandla, kuhlanganise ne-fiber. Ukwengeza, izambane elibhakwe eliphakathi liqukethe amaphesenti angama-40 yenani lansuku zonke le-iodine. Faka ingcosana kasawoti one-iodized bese ufaka imifino eluhlaza kanye noshizi ocibilikile ukuze uthole ukudla okunomsoco.
Izinti zezinhlanzi: 58 mcg, 39%
Izinti eziningi zezinhlanzi zenziwa ngezinhlanzi ezimhlophe, njenge-cod, ewumthombo omuhle we-iodine.
Ukunikezwa kwe-70-gram yeminwe yezinhlanzi kunikeza amaphesenti angu-39 yenani lansuku zonke. Futhi, izinhlanzi ezimhlophe zivame ukuba namazinga aphansi e-mercury kunezinhlanzi ezinkulu, kuhlanganise ne-tuna.
Isifuba saseTurkey: 34 mcg, 23%
Isifuba se-turkey esibhakiwe sinikeza amaprotheni ekhwalithi ephezulu kanye ne-vitamin B12, kanye namaphesenti angu-23 yenani lansuku zonke le-iodine ngamagremu angu-70.
Isifuba saseTurkey, ingxenye emhlophe yenyama, iqukethe amafutha angagcwele kakhulu kunenyama emnyama, njengethanga. Amafutha asuthisiwe kufanele akhawulelwe ngaphansi kwamaphesenti ayi-10 engqikithi yamakholori akho ansuku zonke.
Iqanda elibilisiwe kanzima: 26 mcg, 17%
Amaqanda angenye yokudla okunomsoco kakhulu. Eqandeni elilodwa nje elibilisiwe kanzima, uzothola cishe ingxenye yesine yenani lansuku zonke (amaphesenti angu-17) we-iodine kanye namagremu angaphezu kuka-6 wamaphrotheni.
Isibindi senkomo: 14 mcg, 9%
Inyama yesitho, njengesibindi senyama yenkomo, iphezulu amashadi uma kuziwa ezakhiweni ezithile, okuhlanganisa okusansimbi, amavithamini B, novithamini A. Ngokuphakelwa okungamagremu angu-70, isibindi senyama yenkomo siphinde sinikeze amaphesenti angu-9 yenani. nsuku zonke nge-iodine. Iphinde ibe namafutha agcwele, ngakho zama ukuyijabulela ngokusesilinganisweni.
I-Cheddar ushizi: 14 mcg, 9%
Njengokungathi udinga ezinye izizathu zokudla ushizi! Ushizi we-cheddar ogcwele amaprotheni unikeza amaphesenti angu-9 yenani lansuku zonke le-iodine ngamagremu angu-30.
Futhi iwumthombo omuhle kakhulu we-calcium yokwakha amathambo, okwenza kube isidlo esilungele wena.
Ama-prawns: 13 mcg, 9%
I-Shrimp, njenge-shellfish eminingi, iwukudla okunempilo, okunekhalori ephansi okuqukethe amaprotheni kanye ne-vitamin B12. I-80-gram ukukhonza kwe-shrimp ephekiwe iqukethe amaphesenti angu-9 yenani lansuku zonke le-iodine, kanye ne-heart-healthy omega-3 fatty acids.
I-tuna ekheniwe: 7 mcg, 5%
Nakuba i-tuna yaziwa ngamazinga ayo aphezulu e-mercury, i-tuna ekhanyayo esemathinini ivame ukuba namazinga aphansi e-toxin.
I-70-gram yokuphakelwa kwe-tuna ekheniwe iqukethe amaphesenti angu-5 yenani lansuku zonke le-iodine, kanye namaprotheni, i-potassium ne-vitamin B6.