Mufananidzo: Shutterstock Iodine inoonekwa seyakakosha mineral kumiviri yedu. Ndiyo trace mineral iyo inowanzo kuwanikwa mugungwa. Iyo yakakosha micronutrient uye inodiwa nemuviri wako kuti ushande nemazvo. Iodine muzvisikwa ayodhini ibwe rakasviba, rinopenya kana dhayi yepepuru, asi inowanzowanikwa muvhu repasi nemvura yegungwa. Zvikafu zvakati wandei-mvura yemunyu uye zvirimwa zvine iodine, uye iyi mineral inowanikwa zvakanyanya mumunyu une iodised. Iodine yakapfuma chikafu inogona kuve nechokwadi chekuti zvaunoda kune iyi mineral zvinosangana .
Zvino, sei tichinyatsoda ayodhini? Muviri wedu haugone kugadzira iodine wega, izvo zvinoita kuti ive yakakosha micronutrient. Saka, iwe unofanirwa kugara uine chokwadi chekuti kutora kwako iodine kwakaringana. Nekudaro, chinoda kusvika chikamu chimwe muzvitatu chenyika chichiri panjodzi yekushaikwa kweiodine. Kuwana iodine yakakwana mukudya kwako kwakaratidzwa kubatsira kuvandudza metabolism yako, hutano hwehuropi hwako, uye huwandu hwehomoni yako.
Maererano neNational Institute of Health, munhu mukuru anofanirwa kudya inenge 150 mcg yeiodine pazuva uye International Council for the Control of Iodine Deficiency Disorders inokurudzira kunwa kweiodine zvishoma kune 250 mcg pazuva. Iodine inodyiwa inowanikwa zvakanyanya mugungwa uye miriwo yegungwa pamwe chete nezvimwe zvinhu zvekudya. Kunze kweizvi, iodised munyu zvakare inzira yakanaka yekuisa iodine mukudya kwako kwezuva nezuva.
Mufananidzo: Shutterstock Matambudziko Anosangana Nekuda Kwekushaya Iodine-Rich Chikafu
Iodine inotibatsira kudzivirira mamiriro akanyanya uye kuchengetedza mabasa emuviri. Heano maitiro mashoma anogona kudzivirirwa nekugara uye kwakakodzera kushandiswa kweiodine.Hypothyroidism: Hypothyroidism mamiriro ezvinhu anoitika kana muviri wako usingakwanise kuburitsa yakakwana thyroid hormone. Iyi hormone inobatsira muviri wako kugadzirisa metabolism yako uye inosimbisa nhengo yako kushanda. Iodine yakakosha pakugadzirwa kwehomoni yemuviri wako, saka kuwana huwandu hwakakwana hweiodine kunogona kudzivirira kana kurapa zviratidzo zve hypothyroidism.
Goiters: Kana muviri wako usingakwanise gadzira thyroid yakakwana hormone, ipapo thyroid yako pachayo inogona kutanga kukura. Thyroid yako iri mukati memutsipa wako, pasi peshaya yako. Painotanga kukura, uchaona bundu risinganzwisisike richikura pamutsipa wako - rinozivikanwa segoitre. Kuwana iodine yakakwana kunogona kudzivirira goiters.
Kuderedza Ngozi Yekuzvarwa Kwekuremara: Vakadzi vane pamuviri vanofanira kudya yakawanda iodine kupfuura vamwe. Inodzivirira marudzi akawanda ehurema hwekuzvarwa. Kunyanya, iodine inobatsira kutsigira hutano hwakanaka hwehuropi. Kuwana iodine yakakwana panguva yekuzvitakura kunogona kudzivirira hurema hunogona kukanganisa uropi, kupfupfudzika, uye kuzvara mwana akafa.
Mufananidzo: Shutterstock Iodine-Rich Food Options
Iva nechokwadi chekuti unowana iodine yenguva dzose nekubatanidza zvinotevera mukudya kwako.
Mufananidzo: Shutterstock Pinza Mumunyu: A quarter teaspoon ye iodised tafura munyu inopa anenge 95 micrograms ayodhini. Sezvineiwo, munyu wakawandisa unogona kusimudza BP mune vamwe vanhu, asi iwo mabviro makuru emunyu mukudya kwedu haisi iyo inodonha kubva kune shaker-ndiyo mhando inoonekwa mukudya kwakagadzirwa.
Sangano reMoyo rinokurudzira kuti tisadye zvinopfuura 2,400 milligrams yesodium pazuva. Chikamu chechina chipunu chemunyu chine 575 milligrams sodium, saka unogona kumwaya munyu wakavimbika padivi raunoda. Asi ndapota iva nechokwadi uye uverenge chinyorwa chemunyu usati watenga sezvo zvigadzirwa zvakawanda zve'gungwa munyu' zvisina ayodhini.
Mufananidzo: Shutterstock Simudzira Kudya Kwemugungwa: Chikamu chetatu-ounce chikamu cheshrimp chine 30 micrograms yeiodine, miviri yavo inonyudza mineral kubva mumvura yegungwa inoungana mumiviri yavo. Chikamu chetatu-ounce chikamu checod yakabikwa inotakura 99 micrograms yeiodine, uye maonzi matatu etuna yemumagaba mumafuta ine 17 micrograms. Vese vari vatatu vanogona kupfekedza chikafu chako chemasikati uchisimudza iodine yako.
Sea bass, haddock, uye perch zvakare akapfuma muiodine. Seaweed zvakare inzvimbo huru yeiodine, inowanikwa mumiriwo yese yegungwa. Imwe yemanyuko akapfuma kwazvo angadaro sanganisira sora regungwa inonzi kelp.
Mufananidzo: Pexels Ita muChizi Blast: Zvinenge zvese zvinhu zvemukaka zvinowedzerwa ne iodine. Kana zvasvika kune cheese sarudzo dzako dzinobatsira zvikuru dzingave cheddar. Imwe cheddar cheese ine 12 micrograms yeiodine, unogonawo kusarudza Mozzarella.
Mufananidzo: Shutterstock Iti Hongu kune Yoghurt: Imwe kapu yepasi-fat plain yoghurt ine 75 micrograms yeiodine. Ndiyo hafu yemugove wako wemazuva ese ipapo, yakanakira mudumbu uye yakapfuma mucalcium nemapuroteni.
Mufananidzo: Shutterstock Mazai, Nguva dzose: Iodine inonyanya kukosha pakuziva uye kukura kwepfungwa mucheche. Inobata IQ level futi. Imwe yedzakanyanya kuvimbika uye nzira dziri nyore dzekutora iodine mukudya kwako ingave kuburikidza nezai yolk. Zai guru rine 24 micrograms yeodhini.
Vazhinji vedu tinowanzo kuraira vachena vezai kuti vaderedze cholesterol, asi iyo yero yolk ine iodine. Mazai maviri akakweshwa anopa chikamu chimwe muzvitatu chezvaunoda zuva nezuva. Mwaya munyu wetafura pane chako chikweshe uye warova nhamba yako yeiodine panopera kudya kwemangwanani.
Mufananidzo: Shutterstock Enda Iyo Milk Way: Maererano nezvidzidzo zvakasiyana-siyana, 250ml yega yega yemukaka inenge iine pedyo ne150 micrograms yeiodine. Mhou dzinodya, mafuro uye uswa hunoendesa mhou iodine kumukaka wadzo. Zano: Kana uri kutsvaga ayodhini, usasarudza organic dairy foods. Mukaka weorganic une yakaderera kusanganiswa kweiodine nekuda kweizvo mombe dzinodyiswa, maererano neongororo mukati Chikafu uye Kemikari Toxicology .
Mufananidzo: Shutterstock Usasvetuke Zvibereko Zvako uye Veggies: Michero nemuriwo zvine ayodhini, asi huwandu hunosiyana zvichienderana nevhu razvinomera. Hafu yekapu yebhinzi yakabikwa ine 8 micrograms yeiodine uye mashanu akaomeswa maprunes ane 13 micrograms. Iwe unogona kuwedzera zvishoma nezvishoma, kunyanya kana iwe ukanamatira kuHeart Association mazano ekudya zvisere kana kupfuura michero nemiriwo kudyiwa zuva rega rega. Zvakakosha kudzivisa mimwe miriwo yecruciferous inogona kupindira nayo thyroid basa .
Izvi zvinosanganisira kabichi, Brussels inomera, cauliflower , kare, sipinachi uye turnips. Aya mavheji anobata goitrogens kana zvinhu zvinogona kukonzera kuwedzera kwethyroid gland. Kubika miriwo yako kunoderedza huwandu hwezvinhu izvi zvinogona kusvibisa mune imwe miriwo ine hutano.
Mufananidzo: Shutterstock Iodine-Rich Chikafu: FAQs
Mubvunzo
TO. Kufanana nezvose, kudya kweiodine kunofanirawo kuva muhuwandu hwakaenzana. Kana munhu akatora yakawanda kwazvo yeiodine, munhu anogona kuona kuzvimba kwegomarara uye gomarara regomarara. Chiyero chikuru cheiodine chinogona kutungamira mukunzwa kupisa muhuro, mukanwa, uye mudumbu. Inogonawo kukonzera fivha, kurwadziwa nemudumbu, kuda kurutsa, kurutsa, manyoka, kupera simba kwekufema, uye muzviitiko zvakanyanya, coma.Q. Ndeupi huwandu hunokurudzirwa kumazera akasiyana?
TO. National Institute of Health, USA inokurudzira nhamba idzi:- - Kubva pakuzvarwa kusvika kumwedzi gumi nemiviri: Haisati yasimbiswa
- - Vana vari pakati pemakore 1-3: 200 mcg
- - Vana pakati pemakore 4-8: 300 mcg
- - Vana vari pakati pe9-13 makore: 600 mcg
- - Vechidiki pakati pe14-18 makore: 900 mcg
- - Vakuru: 1,100 mcg
