El iodine Kuyadingeka ekusebenzeni kahle komzimba, noma kunjalo, kuyadingeka kepha ngamanani amancane. Ngalesi sizathu, ezikhathini eziningi sinokuntula kwako ngoba bambalwa abantu ababheka ukusetshenziswa kwabo okuthile.
Ukuthola umnikelo owenele ekudleni kwethu kungumsebenzi onzima, kuyinkinga yezempilo yomphakathi emazweni amaningi athuthukile, kungenye yezimbangela ezinkulu zokukhubazeka kwengqondo kwengane. Ngakho-ke, akuyona inkinga encane, kepha ingaba yinkinga enkulu kakhulu.
Iodine ayitholakali kalula eMhlabeniNgalesi sizathu, kunzima nokuyidla, imikhuba yezitshalo zemifino ishintshiwe phakathi namakhulu eminyaka futhi kukholakala ukuthi namuhla, izitshalo azinikezi iodine eningi njengangaphambili.
Kuyakholelwa futhi ukuthi emphakathini wanamuhla, ngokudla ushukela omkhulu kanye nama-carbohydrate, sidinga okungaphezu kwalokho okufanele silwe nakho.
Inani esidinga ukulisebenzisa kwe-iodine nsuku zonke kuyehluka kuye ngobudala nobulili, njengoba sazi, abesilisa nabesifazane bavame ukuba nezidingo zomzimba ezihlukile, njengoba kwenza izingane noma asebekhulile.
- Izinyanga ezingu-0 kuya kwezingu-6: 110 mcg
- Uneminyaka engu-7 kuya kwengu-1 ubudala: 130 mcg
- Izingane ezineminyaka engu-1 kuya kwengu-8: 90 mcg
- Iminyaka 9-13: 120 mcg
- Intsha kanye nabantu abadala: 150 mcg
- Abesifazane okhulelwe: 220 mcg
- Abesifazane izinsana: 290 mcg, kufanele inikezwe nge-supplement uma kunesidingo
Ukudla okucebile ku-iodine
Ukufeza umgomo wakho we-iodine wansuku zonke akuyona into enzima uma sazi imithombo engcono yokuyifeza. Ukuhlanganisa ukudla ukuthi sikutshela ngokulandelayo, unganciphisa ukusetshenziswa kasawoti, ungayeka nokuwusebenzisa futhi unonge ukudla kwakho ngokuqwashisa okukhulu kwezempilo.
Imikhiqizo yasolwandle
Sigqamisa izinhlanzi zasolwandle ngokujwayelekile, izinhlanzi eziluhlaza okwesibhakabhaka nolwandle. Cod, mackerel, tuna noma sardine ziyindlela enhle kakhulu. Sigqamisa umhlophe wezinhlanzi emhlophe.
I-Las ulwelwe seziyimfashini futhi eziningi zazo ziletha izinzuzo eziningi, siqokomisa i-kelp equkethe ama-mcg angama-200 kumagremu ayi-100 womkhiqizo, okungukuthi, izikhathi ezingaphezu kwezingu-10 inani losuku elinconyiwe
AmaMussels, ama-prawn noma ama-prawn nawo ayindlela ecebile. Uma ulinga ngamafutha ezinhlanzi njengesengezo sokudla okunempilo, uzobe usiza nomzimba wakho ukuthi ube nomthamo omuhle we-iodine.
Imifino nemifino
Ukuthola iodine kwimifino kuzofanele sikhethe kakhudlwana bese ukhetha ukukhiqizwa imvelo, ngoba ukwenziwa kwezimboni emasimini atshaliwe kwenza ubumpofu bomhlaba kungashiyi inani elikhulu le-iodine.
Sigqamisa i- ugarlic, amazambane, u-anyanisi, ulethisi oxubekile, i-watercress, i-beetroot, utamatisi, i-chard nesipinashi.
Imidumba nayo, njengamantongomane aqukethe inani elikhulu lamaminerali. Yize kungesona isithelo esomile uqobo, siqokomisa iphenathi.
Ama-Cranberries, bathatha umklomelo walowo osinika iodine eningi, ukukhishwa kwama-gramu angama-75 singathola ama-mcg angama-200, okulungele ukuwadla kanye ngesonto. Uphayinaphu noma iwolintshi nakho kungakusiza ukuthi wandise umthamo.
Imikhiqizo yemvelaphi yezilwane
Sigqamisa i- amaqanda, imikhiqizo yobisi efana noshizi noma iyogathi okuyizinto ezinesilinganiso esiphezulu. Sifaka uhlu oluncane lwamanani we-iodine okusinikezwa ukudla okulandelayo:
- Ukudla kwasolwandle: kusuka ku-200 kuye ku-300
- Izimbaza: 130
- Ikhodi: 120
- Amapayipi: 130
- IMackerel: 75
- Isardard nesalmon: 30 kuye ku-35
- Sole: 15 kuya ku-20
- Imidumba, izaqathe ne-broccoli: 10 kuya ku-15
Ziyini izimpawu zokushoda kwe-iodine
Singakubheka kanjani ukungabi khona kwe-iodine emzimbeni wethu kungenye yezinkinga zomhlaba ngaphakathi komkhakha wezokudla. Ukushoda kungaba yingozi kwabesifazane abakhulelwe nasezinsaneni. Ukukhiqizwa kwezolimo kwanamuhla kuthinta izitshalo nezinsizakusebenza zamaminerali.
Izimpawu esingazibona zihlukahlukene kakhuluUkuthola ukuthi siyasilela yini, qaphela lezi zimpawu ezilandelayo ezingabonakala ngemuva kokushoda kwaleli mineral.
- Ukukhula kwendlala yegilo.
- Ukudangala noma ukukhathazeka
- Ukubambezeleka kwengqondo ezimweni ezimbi kakhulu, kuvame ukuvela kufayela le- izingane.
- I-fetal hypothyroidism.
- I-Autism.
- Umsebenzi wobuchopho obuhamba kancane
- Ukuhamba kancane komzimba
- Ukuzuza kwesisindo.
- Ukuqunjelwa
- Amasosha omzimba abuthakathaka
- Amathuba okuhlupheka amakhaza nomkhuhlane.
- Ukungazinzi ngokomzwelo: ukukhathazeka, ukucindezeleka, ukudangala.
- Izinhlungu zemisipha.
- Ukubukeka kwama-cysts emabeleni.
- Kunciphisa ukukhishwa komzimba emzimbeni.
- Ukungasebenzi kahle kwendlala yegilo.
- Izinkinga zememori.
- Ukuzwela emakhazeni
- Ukulahleka kwezinwele.
- Izipikili eziphukile
- Isikhumba Esomile.
- Ukusabela okweqile.
Lezi ngezinye zezimbangela zokuthi singahlupheka uma umzimba wethu ungatholi inani elanele le-iodine, thina kusuka lapha sinikeza imininingwane eyanele ukuze lokhu kungenzeki. Uma uzwa ezinye zalezi zimpawu, noma unqwabelanisa ezinye zazo, ungangabazi ukuxhumana nodokotela wakho ukwenza ukuhlaziywa okufanele futhi ulawule isimo sakho sempilo.
Kubalulekile ukwazi ukuthi singaphakathi kanjani ukugwema ukwethuka ngokuzayo.