Ulwandle umbuso we iodine. Ukudla okunothe nge-iodine yizinhlanzi ne-shellfish, njenge-herring, ama-prawn, ama-prawn, i-cod, izimbaza, i-salmon, i-sole. Uwoyela wezinhlanzi, njengowoyela wesibindi se-cod, nawo ucebile nge-iodine. I- ukudla kwasolwandle zinikela ngaphezu kwengxenye yezidingo ekudleni kwansuku zonke kwe-iodine.
El inhlanzi inokuqukethwe kwamavithamini okuthakazelisa kakhulu futhi okuphelele. Iqukethe amavithamini ahlukene weqembu B namavithamini ancibilika ngamafutha, phakathi kwawo kukhona uvithamini A, uvithamini D, futhi ngezinga elincane, uvithamini E. Vitamin E utholakala kakhulu esibindini senhlanzi emhlophe nasenyameni yezinhlanzi ezinamafutha.
Imifino
Phakathi kwe imifino nemifino, u-anyanisi, u-garlic, ama-beet, isipinashi, ikhukhamba, ubhontshisi obuluhlaza, njalonjalo. I-algae edliwayo icebe kakhulu nge-iodine. Eqinisweni, ukukhishwa okukodwa kwe-kelp kuqukethe izikhathi ezine izidingo zokudla zansuku zonke zalokhu amaminerali, cishe ama-milligram angama-2000. I-Garlic, ngaphezu kokunotha nge-iodine, inezinto zokulwa namagciwane.
Ubisi noshizi
100 amagremu we ubisi kufinyeziwe skim futhi uswidi unomnikelo we-iodine wama-milligram angama-89. Ubisi lokukhula oluyimpuphu, ngamagremu ayi-100, umzimba ungakhipha ama-milligram angama-79 e-iodine.
Sebenzisa ushizi ingaletha ne-iodine emzimbeni. Amagremu ayi-100 ahlinzeka umzimba nge-74 mg ye-iodine. I- ushizi i-cheddar, ngo-100 amagremu, u-39 mg we-iodine unikezwa emzimbeni. I- ushizi ngezingxenye Kungukudla okunikeza umzimba nge-38 mg ye-iodine ngamagremu ayi-100. Ushizi wezimbuzi, onamagremu ayi-100 alokhu kudla, unikeza umzimba nge-34 mg ye-iodine.
Amabele
I-Los okusanhlamvu njengelayisi, ukolweni, ummbila, ne-rye, bacebile nge-iodine. Isibonelo, esimweni sefulawa ummbila, ngamagremu ayi-100 ungasebenzisa ama-80 mg we-iodine.