Ulwandle bubukumkani buka iodine. Ukutya okunotye kwi-ayodini yintlanzi kunye neentlanzi, ezinje ngeherring, prawns, prawns, cod, mussels, salmon, yedwa. Ioyile yeentlanzi, njengeoyile yesibindi, ikwacebile nge-iodine. Inkqubo ye- ukutya kwaselwandle zibonelela ngaphezulu kwesiqingatha seemfuno zokutya iodine mihla le.
El intlanzi inomxholo wevithamini onomdla kwaye uphelele. Iqulethe iivithamini ezahlukeneyo zeqela B kunye neevithamini ezinyibilika ngamanqatha, phakathi kwazo kukho ivithamini A, ivithamini D, ukuya kuthi ga kwinqanaba elincinci, ivithamin E. Vitamin E ubukhulu becala yile ekhoyo kwisibindi seentlanzi ezimhlophe nakwinyama yeentlanzi ezinamafutha.
Imifuno
Phakathi imifuno nemifuno, itswele, igalikhi, ii-beet, isipinatshi, ikhukhamba, iimbotyi eziluhlaza, njalo njalo. I-algae enokutya ityebe kakhulu kwi-ayodini. Ngapha koko, ukukhonzwa kelp okukodwa kuqulethe izihlandlo ezine zemfuno zemihla ngemihla zokutya amaminerali, malunga nama-2000 milligrams. Igalikhi, ukongeza ekubeni sisityebi kwi-ayodini, ineempawu zokulwa neentsholongwane.
Ubisi kunye noshizi
Iigrama ezili-100 ze leche kufinyeziwe skim kwaye iswiti inegalelo le-iodine ngama-milligram angama-89. Ubisi lokukhula ngomgubo, kunye ne-100 gram, umzimba unokukhupha ukuya kwii-milligram ezingama-79 ze-ayodini.
Ukutya ushizi inokuzisa iodine emzimbeni. 100 grams ukunika umzimba 74 mg ayodini. Inkqubo ye- ushizi cheddar, kunye ne-100 grams, i-39 mg ye-ayodini inikwa umzimba. Inkqubo ye- itshizi kwizabelo Kukutya okubonelela ngomzimba nge-38 mg ye-ayodini ngeegram ezili-100. Itshizi yebhokhwe, ene-100 g yokutya, inika umzimba i-34 mg ye-iodine.
Iicereals
Los okusanhlamvu njengerayisi, ingqolowa, umbona, nerye, bazizityebi nge-iodine. Umzekelo, kwimeko yomgubo ngqolowaNge-100 gram ungasebenzisa i-80 mg ye-ayodini.