Umfanekiso: Shutterstock Iodine ithathwa njengeyona minerali ibalulekileyo emizimbeni yethu. Yiminerali yomkhondo efumaneka ngokubanzi kukutya kwaselwandle. Yi-micronutrient ebalulekileyo kwaye ifunwa ngumzimba wakho ukuze usebenze ngokufanelekileyo. Iodine kwindalo iodine lilitye elimnyama, elibengezelayo okanye idayi emfusa, kodwa ifumaneka ngokubanzi kumhlaba womhlaba nakumanzi olwandle. Amanzi amaninzi anetyuwa kunye nokutya okusekelwe kwizityalo kune-iodine, kwaye le minerali ifumaneka ngokubanzi kwityuwa ene-iodid. Ukutya okutyebileyo kwe-iodine kunokuqinisekisa ukuba iimfuno zakho zale minerali ziyafezekiswa .
Ngoku, kutheni sifuna kanye iodine? Umzimba wethu awukwazi ukuvelisa iodine ngokwawo, nto leyo eyenza ukuba ibe yi-micronutrient ebalulekileyo. Ke, kufuneka usoloko uqinisekisa ukuba ukutya kwakho kwe-iodine kwanele. Nangona kunjalo, phantse isinye kwisithathu sehlabathi sisesengozini yokunqongophala kwe-iodine. Ukufumana i-iodine eyaneleyo ekudleni kwakho kuboniswe ukunceda ukuphucula imetabolism yakho, impilo yengqondo yakho, kunye namanqanaba akho ehomoni.
Ngokutsho kweZiko leSizwe lezeMpilo, umntu omdala oqhelekileyo kufuneka adle malunga ne-150 mcg ye-iodine ngosuku kwaye i-International Council for the Control of Iodine Deficiency Disorders incoma ukuthathwa kwe-iodine ephezulu kubasetyhini abakhulelweyo be-250 mcg ngosuku. Iodine etyiwayo ifumaneka ngokuyintloko kwiintlanzi zaselwandle kunye imifuno yolwandle kunye nezinye izinto zokutya. Ngaphandle kwezi, ityuwa ene-iodid ikwayindlela elungileyo yokubandakanya iodine kukutya kwakho kwemihla ngemihla.
Umfanekiso: Shutterstock Iingxaki ezijongene nazo ngenxa yokunqongophala kokutya okutyebileyo kwe-iodine
Iodine isinceda sithintele iimeko ezinzima kwaye sigcine imisebenzi yomzimba. Nazi iimeko ezimbalwa ezinokuthintelwa ngokusetyenziswa rhoqo nangokufanelekileyo kwe-iodine.I-Hypothyroidism: I-Hypothyroidism yimeko eyenzeka xa umzimba wakho ungakwazi ukuvelisa ihomoni ye-thyroid eyaneleyo. Le hormone inceda umzimba wakho ukuba ulawule imetabolism yakho kwaye uqinise umsebenzi wakho womzimba. Iodine ibaluleke kakhulu kumzimba wakho we-thyroid, ngoko ke ukufumana inani elaneleyo le-iodine kunokuthintela okanye ukunyanga iimpawu ze-hypothyroidism.
Iigoiter: Ukuba umzimba wakho awukwazi ukuvelisa i-thyroid eyaneleyo I-hormone, emva koko i-thyroid yakho inokuqala ukukhula. I-thyroid yakho iphakathi kwentamo yakho, phantsi komhlathi wakho. Xa iqala ukukhula, uya kuqaphela iqhuma elingaqhelekanga likhula entanyeni yakho - elaziwa ngokuba yigoitre. Ukufumana i-iodine eyaneleyo kunokuthintela i-goiters.
Umngcipheko Othotyiweyo Wokuzala: Abasetyhini abakhulelweyo kufuneka batye iodine eninzi kunabanye. Ikhusela iintlobo ezininzi zokukhubazeka kokuzalwa. Ngokukodwa, iodine inceda ukuxhasa ukukhula kwengqondo okunempilo. Ukufumana i-iodine eyaneleyo ngexesha lokukhulelwa kunokuthintela iziphene ezinokuchaphazela ingqondo, ukuphuphuma kwesisu, kunye nokuzala.
Umfanekiso: Shutterstock Iinketho zokutya ezityebileyo ze-Iodine
Qinisekisa ukuba ufumana i-iodine rhoqo ngokubandakanya oku kulandelayo ekutyeni kwakho.
Umfanekiso: Shutterstock Nxibelela kwiTyuwa: Ikota yetisipuni ye ityuwa yetafile ene-iodised inikeza malunga ne-95 micrograms ye-iodine. Ngokuqinisekileyo, ityuwa eninzi kakhulu inokunyusa uxinzelelo lwegazi kubantu abathile, kodwa imvelaphi ephambili yetyuwa ekutyeni kwethu ayilona uhlobo oluwa kwi-shaker-lulo hlobo olubonwa kukutya okucutshungulwayo.
I-Heart Association icebisa ukuba singadli ngaphezu kwe-2,400 milligrams ye-sodium ngosuku. Ikota yetisipuni yetyuwa ine-575 milligrams yesodium, ngoko unokufefa ngokuthembekileyo ityuwa kwisitya osithandayo. Kodwa nceda uqiniseke kwaye ufunde ileyibhile yetyuwa phambi kokuthenga kuba iimveliso ezininzi 'zetyuwa yolwandle' azinayo iodine.
Umfanekiso: Shutterstock Yandisa Ukutya kwaselwandle: Inxalenye yee-ounce ezintathu ze-shrimp iqulethe malunga ne-30 micrograms ye-iodine, imizimba yabo ifunxa iminerali emanzini olwandle athi aqokelelwe emizimbeni yabo. Isahlulo sesithathu se-cod ebhakiweyo sipakisha i-99 micrograms ye-iodine, kunye nee-ounces ezintathu ze-tuna ekhonkxiweyo kwioli ine-17 micrograms. Bobathathu banokunxiba isaladi yakho yesidlo sasemini ngelixa unyusa iodine yakho.
I-bass yolwandle, i-haddock, kunye ne-perch nazo zizityebi kwi-iodine. I-Seaweed ikwangumthombo omkhulu we-iodine, eyona nto ifumaneka kuyo yonke imifuno yolwandle. Omnye wemithombo etyebileyo kuyo zibandakanya ukhula lwaselwandle ebizwa kelp.
Umfanekiso: Iipekseli Zifake kwi-Cheese Blast: Ngokuqhelekileyo zonke izinto zobisi zityetyiswe nge-iodine. Xa kuziwa kwitshizi ukhetho lwakho oluluncedo kakhulu luya kuba yi-cheddar. I-ounce enye ye-cheddar cheese ine-12 micrograms ye-iodine, ungaphinda ukhethe i-Mozzarella.
Umfanekiso: Shutterstock Yithi Ewe kwiYogathi: Ikomityi enye yeyogathi enamafutha aphantsi ineemicrogram ezingama-75 ze-iodine. Eso sisiqingatha sesabelo sakho semihla ngemihla kanye apho, sikwalungile kwisisu kwaye sisityebi sekhalsiyam kunye neprotheyini.
Umfanekiso: Shutterstock Amaqanda, Ngalo lonke ixesha: Iodine ibaluleke kakhulu ekukhuleni kwengqondo kunye nengqondo kwiintsana. Ichaphazela inqanaba le-IQ ngokunjalo. Enye yeendlela ezithembekileyo nezilula zokufumana i-iodine ekutyeni kwakho kuya kuba ngamaqanda amaqanda. Iqanda elikhulu lineemicrogram ezingama-24 ze-iodine.
Abaninzi bethu badla ngokuyalela abamhlophe beqanda ukuba banciphise i-cholesterol, kodwa yi-yolk ephuzi ene-iodine. Amaqanda amabini aqhuqhiweyo abonelela ngesinye kwisithathu sezidingo zakho zemihla ngemihla. Fafaza ityuwa yetafile kwi-scramble yakho kwaye ube sele ubethe inombolo yakho ye-iodine ekupheleni kwesidlo sakusasa.
Umfanekiso: Shutterstock Hamba ngeMilk Way: Ngokwezifundo ezahlukeneyo, yonke i-250ml yobisi inokuba kufutshane ne-150 yemicrograms ye-iodine. Iinkomo ziyatya, zityiswa ingca kwiinkomo zihambisa i-iodine elubisini lwazo. Icebiso: Ukuba ujonge i-iodine, musa ukukhetha ukutya okwenziwa ngobisi. Ubisi lwendalo lunoxinzelelo olusezantsi lwe-iodine ngenxa yokuba iinkomo zityiswa ntoni, ngokophononongo kwi Ukutya kunye ne-Chemical Toxicology .
Umfanekiso: Shutterstock Musa ukutsiba iziqhamo zakho kunye nemifuno: Iziqhamo kunye nemifuno zine-iodine, kodwa umthamo uyahluka ngokomhlaba ezikhulela kuwo. Isiqingatha sekomityi yeembotyi zelima ezibilisiweyo zine-8 micrograms ze-iodine kunye ne-prunes ezomisiweyo ezintlanu zine-13 micrograms. Unokongeza ngokuthe chu, ngakumbi ukuba uthobela iingcebiso zoMbutho weeNtliziyo zokutya iziqhamo ezisibhozo okanye ngaphezulu kunye nemifuno yonke imihla. Kubalulekile ukuphepha imifuno ethile ye-cruciferous enokungenelela umsebenzi wedlala lengqula .
Oku kubandakanya ikhaphetshu, amahlumela aseBrussels, icauliflower , ikale, isipinatshi kunye neetheniphu. Le mifuno ibamba i-goitrogens okanye izinto ezinokubangela ukwanda kwedlala lengqula. Ukupheka imifuno yakho kunciphisa inani lezi zinto zinokungcolisa kwimifuno enempilo.
Umfanekiso: Shutterstock Ukutya okuTyebileyo kwe-Iodine: Ii-FAQs
UMBUZO
KUYA. Njengayo yonke into, ukuthathwa kwe-iodine kufuneka kube kwisixa esilungeleleneyo. Ukuba umntu uthatha umthamo ophezulu kakhulu we-iodine, umntu unokufumana ukudumba kwedlala lengqula kunye nomhlaza wethyroid. Umthamo omkhulu we-iodine unokukhokelela kwimvakalelo yokutshisa emqaleni, emlonyeni, nasesiswini. Isenokubangela umkhuhlane, isisu esibuhlungu, isicaphucaphu, ukugabha, urhudo, ukubetha kwentliziyo ebuthathaka, kwaye kwiimeko ezimandundu, isiqaqa.Q. Ngowuphi ubungakanani obucetyiswayo kwiminyaka eyahlukeneyo?
KUYA. Iziko leSizwe lezeMpilo, e-USA licebisa la manani:- - Ukususela ekuzalweni ukuya kwiinyanga ezili-12: Ayikamiselwa
- - Abantwana phakathi kwe-1-3 iminyaka: 200 mcg
- - Abantwana phakathi kwe-4-8 iminyaka: 300 mcg
- - Abantwana phakathi kwe-9-13 iminyaka: 600 mcg
- - Ulutsha phakathi kwe-14-18 iminyaka: 900 mcg
- - Abantu abadala: 1,100 mcg
