Ukutya okunotye nge-ayodini kuya kukunceda unike umzimba wakho isixa esifunekayo sale minerali. Iodine ibalulekile ekusebenzeni kakuhle kwemisebenzi emininzi ebaluleke kakhulu.
Kodwa yeyiphi imisebenzi? Fumanisa ukuba yeyiphi iodine, uyifumana njani kwindlela otya ngayo, kwaye kwenzeka ntoni ukuba awuthathi ngokwaneleyo:
Indima yeayodini emzimbeni
Umzimba wakho ufuna iodine ukuze ukwazi ukuvelisa iihomoni ze-thyroid, Njenge-thyroxine kunye ne-triiodothyronine. Zilawula imetabolism kwaye zibalulekile ekukhuleni kwengqondo.
Kuba idlala indima ebalulekileyo kuphuhliso lweenkqubo zemithambo-luvo, Ukufumana iodine eyoneleyo kubalulekile ebomini, kodwa ngakumbi ukusuka kwimveku ukuya ebusheni.
Uyifumana njani iodine
Abantu abadala abasempilweni baqikelelwa ukuba bafuna ii-micrograms ezili-150 ze-iodine yonke imihla. Ngenxa yokuba ukunqongophala kwe-iodine kunokubulala ukukhula kwengqondo, isibonelelo esinconywayo semihla ngemihla sonyuka siye kwi-220 mcg kunye ne-290 mcg ngexesha lokukhulelwa naxa uncancisa, ngokulandelelana.
Ngaba ukhathazekile awufumani iodine eyaneleyo? Ngenxa yokuqulathwe kule minerali, Ukuba uhlala ukutya oku kulandelayo, kukho ithuba elihle lokuba amanqanaba akho anele.
Ityuwa ene-ayodini
Ityuwa yinxalenye yokutya kwabantu abaninzi, yiyo loo nto iyeyona ndlela ilula yokufumana iodine. Nangona kunjalo, Kuya kufuneka usebenzise ityuwa ene-ayodini endaweni yetyuwa eqhelekileyo ekuphekeni ekhaya. Iodization yetyuwa sisicwangciso esincede ukunciphisa ukusilela kwe-iodine kunye neziphumo zayo (ezinje nge-cretinism kunye ne-goiter) phakathi kwabantu.
Ulwelwe
Ukutya imifuno yolwandle kunceda ukugcina amanqanaba amahle eeminerali ezifanelekileyo, kubandakanya iodine, emzimbeni. Ukongeza, ziphantsi kakhulu kwiikhalori kwaye ziya ngoku zikhona kwiivenkile ezinkulu nakwiivenkile zokutyela. Oku kulandelayo ngamanye amagama aselwandle afanele ukugcinwa engqondweni:
- UNori
- dul
- EKombu
- wakame
- IsiAram
- IHijiki
Iintlanzi kunye nokutya kwaselwandle
Enye indlela umzimba onokufumana ngayo iodine kukutya iintlanzi kunye neentlanzi. Ngokubanzi, konke ukutya okuvela elwandle kukubonelela nge-iodine, ukusuka kwii-prawns ukuya kwiintonga zentlanzi, nge-cod. Yiyo loo nto abantu abakwiindawo ezingaselunxwemeni (abaqhele ukutya iintlanzi ezininzi) bathambekele ekubeni namazinga aphezulu e-iodine.
Iimveliso zederi
Ubisi kunye neziphumo zalo (iyogathi, i-ayisi khrim, itshizi ...) nazo ziyazenza ukuya kuthi ga kwinqanaba le-iodine. Nangona kunjalo, kuyacetyiswa ukuba iimveliso zobisi ekutyeni zibe namafutha asezantsi ukuthintela ukutyeba nokutyeba kakhulu.
Iinkozo
Isonka se-Rye, i-oatmeal, isonka esimhlophe kunye nerayisi Ziphakathi kokutya okubonelela ngeyona iodine.
Iziqhamo kunye nemifuno
Nangona benganikeli kangako njengokutya okuvela elwandle, kunokwenzeka ukuba bafumane iodine ngeziqhamo kunye nemifuno. Cinga ngokubandakanya isipinatshi, ikhukhamba, ibroccoli, kunye neziqhamo kwisondlo sakho.
Ukutya okuninzi okune-iodine
Amaqanda, inyama ebomvu kunye neesoseji okunye ukutya okubonelela nge-ayodini. Nangona kunjalo, oko akuthethi ukuba basempilweni. Ngapha koko, kucetyiswa ukuba unciphise ukutya kwakho.
Izibonelelo
Ugqirha wakho unokucebisa ukuba uthathe izongezo ukuba utshintsho kwindlela otya ngayo alonelanga. xa kufikwa ekufezekiseni amanqanaba e-iodine esempilweni. Akucetyiswa ukuzithatha ngokwakho, kuba iodine engaphezulu inokuba neziphumo ezibi ezifanayo njengokungabikho kwayo.
Ukusilela kweIodine
Umngcipheko wokunqongophala kwe-iodine uphezulu kubantu abalandela i-vegan kunye nokutya okungenabisi. Kuba zibandakanya ukusika okukhulu ekutyeni ityuwa, Ukutya ukunyanga uxinzelelo lwegazi okanye isifo sentliziyo kunokukhokelela ekuswelekeni kwale minerali.
Ukungathathi iodine eyaneleyo kunokubangela ukudumba kwaye hypothyroidismkunye neengxaki ngexesha lokukhulelwa. I-Goiter yindlala ye-thyroid eyandisiweyo. Olunye lweempawu zalo kukudumba kwentamo. Le meko ibangela ubunzima ekuginyeni nasekuphefumleni. Iimpawu zehypothyroidism zibandakanya ukutyeba ngequbuliso, ukudinwa, ulusu olomileyo kunye noxinzelelo.
Ukukhulelwa
Iintsana zisenokufumana iingxaki ezininzi ngenxa yokunqongophala kwe-iodine, yiyo loo nto kufuneka ukuba abasetyhini banikele ingqalelo kumanqanaba abo ngexesha lokukhulelwa kunye nokuncancisa. Ukusilela kwale minerali ngoyena nobangela wokudodobala kwengqondo emhlabeni. Kucatshangelwa ukuba i-IQ yabantu inokuncitshiswa ukuya kuthi ga kumanqaku ali-15, nokuba iyintsilelo encinci. Umntwana unokuba noxinzelelo okanye azalwe ngaphambi kwexesha okanye atyebe ngenxa yale meko.