Chikafu chakazara iodine chinokubatsira iwe kupa muviri wako huwandu hwakakosha hweicherwa iyi. Iodini yakakosha pakuita kwakaringana kwemabasa akati wandei akakosha.
Asi ndeapi mabasa? Tsvaga kuti iodini ndeyei, kuti ungaiwana sei kuburikidza nedhayeti yako, uye chii chinogona kuitika kana ukasatora zvakakwana:
Basa reIodini mumuviri
Muviri wako unoda iodine kuti ugone kuburitsa mahormone etachiona, senge thyroxine uye triiodothyronine. Ivo vanodzora metabolism uye akakosha mukukura kwehuropi.
Sezvo ichiita basa rakakosha mukuvandudzwa kwenzvimbo uye maronda masisitimu, kuwana ayodini yakakwana kiyi muhupenyu hwese, asi kunyanya kubva muchibereko kusvika pakuyaruka.
Nzira yekuwana ayodini
Vanhu vakuru vane hutano vanofungidzirwa kuda ma150 maikirogiramu eayodini zuva nezuva. Nekuti kushayikwa kwe ayodini kunogona kuuraya kukura kwehuropi, iyo yakakurudzirwa mvumo yezuva nezuva inowedzera kusvika ku 220 mcg uye 290 mcg panguva yekuzvitakura uye panguva yekuyamwisa, zvichiteerana.
Unonetseka hausi kuwana ayodini yakakwana? Nekuda kwezviri mune izvi zvicherwa, Kana iwe uchigara uchidya zvinotevera chikafu, pane mukana wakanaka wekuti ako mazinga akakwana.
Iodized munyu
Munyu chikamu chekudya kwevanhu vazhinji, ndosaka iri iri nzira iri nyore yekutora ayodini. Zvisinei, iwe unofanirwa kuve nechokwadi chekushandisa iodized munyu pane yakajairwa munyu kubika kumba. Munyu iodization izano rakabatsira kudzikisa kushomeka kweIodine nemhedzisiro yaro (senge cretinism uye goiter) pakati pevagari.
Algae
Kudya miriwo yegungwa kunobatsira kuchengetedza huwandu hwakanaka hwemaminerari akakosha akawanda, kusanganisira ayodini, mumuviri. Uye zvakare, iwo akadzika kwazvo mumacalorie uye ari kuwedzera aripo kumadokero ezvitoro nezvitoro. Aya anotevera mamwe mazita egungwa anofanirwa kuchengetwa mundangariro:
- nori
- dulse
- kumbu
- wakame
- arame
- hijiki
Hove uye hove
Imwe nzira yekuti muviri uwane ayodini ndeyekudya kwehove uye hove. Kazhinji, zvese zvekudya zvinouya kubva mugungwa zvinokupa ayodini, kubva pamashizha kusvika kumatanda ehove, kuburikidza nekodhi. Ndicho chikonzero nei vanhu vari munzvimbo dziri mumahombekombe egungwa (avo vanofarira kudya hove dzakawanda) vanowanzove nemazinga akakwirira eodini.
Zvigadzirwa zvemukaka
Misi uye zvigadzirwa zvayo (yogati, ice cream, chizi ...) zvakare ita yavo diki kusvika pamatanho eayodini. Zvisinei, zvinokurudzirwa kuti zvigadzirwa zvemukaka mune zvekudya zvive zvakaderera mumafuta kudzivirira kufutisa uye kufutisa.
Zviyo
Rye chingwa, oatmeal, chena chingwa, uye mupunga Iwo ari pakati pezviyo zvinopa iyo ayodhini yakawanda.
Zvibereko nemiriwo
Kunyangwe ivo vasingapi mari yakawanda sekudya kubva kugungwa, zvinokwanisika kuwana iodine kuburikidza nemichero nemiriwo. Funga kusanganisira sipinashi, cucumber, broccoli, uye prunes mukudya kwako.
Zvimwe zvekudya zvakapfuma iodine
Mazai, nyama tsvuku uye masoseji zvimwe zvekudya zvinopa ayodini. Nekudaro, izvo hazvireve kuti vane hutano. Muchokwadi, zvinokurudzirwa kudzikisira kutora kwako.
Zvigadzirwa
Chiremba wako anogona kukurudzira kutora zvinowedzera kana shanduko pakudya kwako ikaratidza kuti haina kukwana. kana zvasvika pakuwana ayodhini mazinga ane hutano. Hazvikurudzirwi kuti uzvitore uri wega, nekuti ayodini yakawandisa inogona kuve nemhedzisiro yakaipa sekushomeka kwayo.
Kushayikwa kweIodini
Ngozi yekushayikwa kweayodini yakakwira kune vanhu vanotevera vegan uye isina-mukaka kudya. Sezvo ivo vanosanganisira kucheka kwakanyanya munyu kunwa, Kudya kurapa yakakwira BP kana chirwere chemwoyo kunogona zvakare kukonzera kushomeka kweichi chicherwa.
Kusatora iodine yakakwana kunogona kukonzera goiter uye hypothyroidismpamwe nematambudziko panguva yekuzvitakura. Goiter inowedzera utachiona gland. Chimwe chezviratidzo zvacho mutsipa kuzvimba. Aya mamiriro anokonzeresa kumedza uye kunyange kufema. Zviratidzo zve hypothyroidism zvinosanganisira kungoerekana wawedzera huremu, kuneta, kuoma ganda, uye kushushikana.
Maternity
Vacheche vanogona kutambura akati wandei matambudziko nekuda kwekushaikwa kwe ayodini, Ndokusaka zvichidikanwa kuti vakadzi vatarise pamatanho avo panguva yekuzvitakura nekuyamwisa. Kushomeka kwechicherwa ichi ndicho chikonzero chikuru chekuderedzwa kwepfungwa pasi. Inofungidzirwa kuti IQ yevanhu inogona kuderedzwa kusvika pamapoinzi gumi nemashanu, kunyangwe iri dofo shoma. Mwana anogona zvakare kuve akagwinya kana kuzvarwa nguva isati yakwana kana kushaya huremu nekuda kwechiitiko ichi.