Isithombe: Shutterstock Iodine ibhekwa njengento ebalulekile emizimbeni yethu. Kuyi-trace mineral evame ukutholakala ekudleni kwasolwandle. Kuyi-micronutrient ebalulekile futhi kudingwa umzimba wakho ukuze usebenze kahle. Iodine ngokwemvelo iodine iyitshe elimnyama, elicwebezelayo noma udayi onsomi, kodwa ngokuvamile litholakala emhlabathini nasemanzini olwandle omhlaba. Amanzi amaningi anosawoti kanye nokudla okusekelwe ezitshalweni kune-iodine, futhi le mineral itholakala kabanzi kusawoti one-iodine. Ukudla okunothe nge-iodine kungaqinisekisa ukuthi izidingo zakho zale mineral ziyahlangatshezwa .
Manje, kungani ngempela siyidinga iodine? Umzimba wethu awukwazi ukukhiqiza i-iodine ngokwawo, okwenza kube i-micronutrient ebalulekile. Ngakho-ke, kufanele ngaso sonke isikhathi uqiniseke ukuthi ukudla kwakho kwe-iodine kwanele. Kodwa-ke, cishe ingxenye eyodwa kwezintathu yomhlaba isesengcupheni yokuntuleka kwe-iodine. Ukuthola i-iodine eyanele ekudleni kwakho kukhonjisiwe ukusiza ukuthuthukisa imetabolism yakho, impilo yobuchopho bakho, namazinga akho ehomoni.
Ngokusho kweNational Institute of Health, umuntu omdala ojwayelekile kufanele adle cishe u-150 mcg we-iodine ngosuku futhi i-International Council for the Control of Iodine Deficiency Disorders incoma ukuthi abesifazane abakhulelwe baphuze i-iodine engu-250 mcg ngosuku. Iodine edliwayo itholakala ikakhulukazi ekudleni kwasolwandle kanye imifino yasolwandle kanye nokunye ukudla. Ngaphandle kwalokhu, usawoti one-iodine uyindlela enhle yokufaka iodine ekudleni kwakho kwansuku zonke.
Isithombe: Shutterstock Izinkinga Ezibhekene Nazo Ngenxa Yokuntuleka Kokudla Okucebile Iodine
Iodine isisiza ukuthi sigweme izimo ezimbi kakhulu futhi sigcine imisebenzi yomzimba. Nazi izimo ezimbalwa ezingavinjelwa ngokusetshenziswa njalo nangokufanele kwe-iodine.I-Hypothyroidism: I-Hypothyroidism yisimo esenzeka lapho umzimba wakho ungakwazi ukukhiqiza i-hormone yegilo eyanele. Le hormone isiza umzimba wakho ukuphatha imetabolism yakho futhi iqinise ukusebenza kwezitho zakho. I-Iodine ibalulekile esizukulwaneni se-hormone yegilo yomzimba wakho, ngakho-ke ukuthola inani elanele le-iodine kungase kuvimbele noma kwelaphe izimpawu ze-hypothyroidism.
Ama-Goiters: Uma umzimba wakho ungakwazi khiqiza indlala yegilo eyanele i-hormone, khona-ke indlala yegilo ngokwayo ingase iqale ukukhula. I-thyroid yakho ingaphakathi kwentamo yakho, ngaphansi komhlathi wakho. Uma iqala ukukhula, uzobona isigaxa esingajwayelekile sikhula entanyeni yakho - eyaziwa ngokuthi i-goitre. Ukuthola i-iodine eyanele kungavimbela ama-goiters.
Ingozi Encishisiwe Yokukhubazeka Kokuzalwa: Abesifazane abakhulelwe kufanele badle iodine eningi kunabanye. Ivimbela izinhlobo eziningana zokukhubazeka kokuzalwa. Ikakhulukazi, i-iodine isiza ukusekela ukukhula kobuchopho obunempilo. Ukuthola i-iodine eyanele ngesikhathi sokukhulelwa kungavimbela ukukhubazeka okungase kuthinte ubuchopho, ukuphuphunyelwa kwesisu, kanye nokubeletha.
Isithombe: Shutterstock Izinketho Zokudla Ezicebile Iodine
Qinisekisa ukuthi uthola i-iodine ejwayelekile ngokufaka okulandelayo ekudleni kwakho.
Isithombe: Shutterstock Ncinza Ngosawoti: Ithisipuni yesine ye usawoti wetafula iodised inikeza cishe ama-microgram angu-95 e-iodine. Nakanjani, usawoti omningi ungakhuphula umfutho wegazi kubantu abathile, kodwa umsuka oyinhloko kasawoti ekudleni kwethu akulona uhlobo oluwa ku-shaker—uhlobo olubonwa ekudleni okugayiwe.
I-Heart Association iphakamisa ukuthi singadli ngaphezu kwama-milligrams we-sodium angu-2,400 ngosuku. Ikota yethisipuni kasawoti inamamiligremu angu-575 e-sodium, ngakho-ke ungafafaza usawoti usawoti esitsheni osithandayo. Kodwa sicela uqiniseke futhi ufunde ilebula likasawoti ngaphambi kokuthenga njengoba imikhiqizo eminingi 'kasawoti wasolwandle' ayinayo iodine.
Isithombe: Shutterstock I-Step Up Seafood Cuisine: Ingxenye yama-ounce amathathu yemfanzi iqukethe cishe ama-microgram angu-30 e-iodine, imizimba yawo imanzisa amaminerali emanzini olwandle anqwabelana emizimbeni yawo. Ingxenye yama-ounce amathathu e-cod ebhakiwe ipakisha ama-micrograms angu-99 e-iodine, futhi ama-ounces amathathu e-tuna ekheniwe emafutheni anama-microgram angu-17. Bobathathu bangagqokisa isaladi lakho lesidlo sasemini ngenkathi ukhulisa i-iodine yakho.
I-sea bass, i-haddock, ne-perch nazo zicebile nge-iodine. Ukhula lwasolwandle luwumthombo omuhle kakhulu we-iodine, etholakala ngokuyinhloko kuyo yonke imifino yasolwandle. Omunye wemithombo ecebe kunayo yonke kungaba zihlanganisa ukhula lwasolwandle ebizwa nge-kelp.
Isithombe: Amapexels Zithokozise Ekuqhumeni Ushizi: Cishe zonke izinto zobisi zinothiswe nge-iodine. Uma kuziwa kushizi izinketho zakho ezizuzisa kakhulu kungaba i-cheddar. I-ounce eyodwa kashizi we-cheddar inamamicrogram angu-12 e-iodine, ungaphinda ukhethe i-Mozzarella.
Isithombe: Shutterstock Yithi Yebo kuYogathi: Inkomishi eyodwa ye-low-fat plain yoghurt ine-75 micrograms ye-iodine. Leyo ingxenye yesabelo sakho sansuku zonke khona lapho, ilungele isisu futhi inothile nge-calcium namaprotheni.
Isithombe: Shutterstock Amaqanda, Njalo: Iodine ibaluleke kakhulu ekukhuleni kwengqondo nengqondo ezinganeni. Kuthinta nezinga le-IQ futhi. Enye yezindlela ezithembekile nezilula zokuthola iodine ekudleni kwakho kungaba ngezikhupha zamaqanda. Iqanda elikhulu linama-micrograms angama-24 e-iodine.
Abaningi bethu bavame ukuyala abamhlophe beqanda ukuthi banciphise i-cholesterol, kodwa yi-yolk ephuzi ene-iodine. Amaqanda amabili aphehliwe ahlinzeka ingxenye eyodwa kwezintathu yezidingo zakho zansuku zonke. Fafaza usawoti wetafula ku-scramble yakho futhi usushaye inombolo yakho ye-iodine ekupheleni kwesidlo sasekuseni.
Isithombe: Shutterstock Hamba The Milk Way: Ngokusho kocwaningo oluhlukahlukene, wonke ama-250ml obisi angaba nama-microgram angu-150 e-iodine. Izinkomo zidla, ifolishi kanye notshani zidlulisela iodine obisini lwazo. Ithiphu: Uma ufuna i-iodine, ungakhethi ukudla okwenziwa ngobisi. Ubisi lwe-organic lune-iodine encane ngenxa yalokho izinkomo ezidliwayo, ngokusho kocwaningo I-Food and Chemical Toxicology .
Isithombe: Shutterstock Ungeqi Izithelo Nemifino Yakho: Izithelo nemifino kuqukethe i-iodine, kodwa inani liyahlukahluka kuye emhlabathini ezikhula kuwo. Uhhafu wenkomishi kabhontshisi we-lima obilisiwe unamamicrogram angu-8 e-iodine kanye nezihlahla zomlimi zomisiwe ezinhlanu zinamamicrogram angu-13. Ungangeza kancane kancane, ikakhulukazi uma unamathela ezincomo zeNhlangano Yenhliziyo yokudla izithelo nemifino eziyisishiyagalombili noma ngaphezulu usuku ngalunye. Kubalulekile ukugwema imifino ethile ye-cruciferous engangenela umsebenzi we-thyroid .
Lokhu kufaka iklabishi, amahlumela aseBrussels, ukholifulawa , i-kale, isipinashi kanye namatheniphu. Le mifino ibamba ama-goitrogens noma izinto ezingabangela ukwanda kwendlala yegilo. Ukupheka imifino yakho kunciphisa inani lalezi zinto ezingase zingcolise emifino ngenye indlela enempilo.
Isithombe: Shutterstock Ukudla Okucebile Iodine: Imibuzo Evame Ukubuzwa
Q. Ingabe ikhona imiphumela engemihle yokuphuza ngokweqile iodine?
KUYA. Njengazo zonke izinto, ukudla kwe-iodine kufanele kube ngenani elilinganayo. Uma umuntu edla i-iodine eningi kakhulu, angaba nokuvuvukala kwendlala yegilo kanye nomdlavuza wegilo. Umthamo omkhulu we-iodine ungaholela emuzweni wokusha emphinjeni, emlonyeni nasesiswini. Kungase futhi kubangele ukushisa, ubuhlungu besisu, isicanucanu, ukuhlanza, isifo sohudo, ukushaya kwenhliziyo okubuthakathaka, futhi ezimeni ezimbi kakhulu, i-coma.Q. Yiliphi inani elinconyelwe iminyaka ehlukene?
KUYA. I-National Institute of Health, e-USA incoma lezi zinombolo:- - Kusukela ekuzalweni kuya ezinyangeni eziyi-12: Akusungulwa
- - Izingane phakathi kweminyaka engu-1-3: 200 mcg
- - Izingane phakathi kweminyaka engu-4-8: 300 mcg
- - Izingane phakathi kweminyaka engu-9-13: 600 mcg
- - Intsha ephakathi kweminyaka eyi-14-18: 900 mcg
- - Abantu abadala: 1,100 mcg
