Imikhiqizo equkethe iodine

Ngokusho ososayensi, iodine - lesi sici esisodwa, unesibopho nokukhula okuvamile nokuthuthukiswa ezincelisayo, kuhlanganise nabantu. Iodine ibaluleke kakhulu ukusebenza evamile zonke izinhlaka womuntu nomzimba izinhlelo, ikakhulukazi le ndlala yegilo. Ngakho-ke, kubalulekile ukwazi kulokho imikhiqizo aqukethe iodine ukuze ngokuqhubekayo nifaka wabayisa ekudleni kwakho.

Ngaphambi ukuhlukanisa iodine-equkethe ukudla ukuthengisela, kubalulekile ukuthola ukuthi hlobo luni iodine ezidingekayo ukuze umuntu ngosuku. Izinsana (izingane ezingaphansi kweminyaka engu-unyaka owodwa) kuyadingeka ukuze bathole micrograms amahlanu iodine ngosuku. Izingane kusukela kwabaneminyaka engamashumi amabili kuya kwayisithupha kuyadingeka ukuze ayisishiyagalolunye micrograms iodine ngosuku. Izingane zesikole (izingane kusukela eminyakeni eyisikhombisa kuya kwabayishumi nambili) - namashumi amabili micrograms iodine. Abadala kudingeka ngayikhulu namashumi ayisihlanu micrograms iodine ngosuku. Inani elikhulu ke edingekayo ukuze ngikhulelwe noma ubuhlengikazi omama - micrograms abangamakhulu amabili iodine ngosuku. Uma ukwaba imikhiqizo equkethe iodine, into yokuqala kufanele sinake amanzi plain. Ngo elilodwa lamanzi okuphuza lingafika ku-15 micrograms iodine.

Ingxenye inkinga ingaxazululwa nokushoda lokhu chemical esibalulekile ngokusebenzisa usawoti iodized, kodwa yebo, akusiwona panacea. Umuntu omdala kufanele udle ngosuku ayisithupha amagremu usawoti. Kodwa kufanele sikhumbule ukuthi uma iphakethe ivulekile futhi usawoti izinyanga ezingaphezu kuka ezimbili, nje leyo ndawo ilahlekelwa amaphesenti angaphezu kwesigamu we-iodine eziqukethwe usawoti.

It ingagxila nsuku zonke imikhiqizo ukudla equkethe iodine. Lezi ngokuyinhloko zihlanganisa kwasolwandle.

1. Seaweed noma kelp - ingenye kakhulu ocebile ukudla iodine nokudla. Lokhu kwasolwandle ivela amahlanu ayisikhombisa iodine mcg. Ngaphezu iodine, ligcwele amaprotheni izinto bioactive, lapho kukhona 23 amino acid. Ukuze uthole imfuneko nsuku iodine, udinga ukudla yikhulu, amagremu amakhulu amabili zasolwandle nsuku zonke.

2. Fish: i-tuna, i-halibut, inhlanzi, i-cod, ama-salmon, ulwe, ulwandle bass. Mayelana ayisikhombisa micrograms iodine kuyinto amagremu 100 izinhlanzi zasolwandle eluhlaza. Ngo cod kwesibindi okukhulu - kuze kufinyelele 800 micrograms. Abaningi iodine futhi namafutha kafishi - mayelana 770 micrograms. Uma udle 180 amagremu cod nsukuzonke, kuyoba okwanele ukuqinisekisa ukuthi umzimba womuntu lemali edingekile iodine ke.

3. Oyster, ama-scallop, squid, izimbaza, imfanzi, ibaleka. Lezi izibiliboco akuzona kuphela simnandi kakhulu, kodwa futhi ewusizo. Zingase yena ezidingekayo bazogcwalisa umzimba nge-iodine, njengoba equkethe mayelana 100 micrograms iodine.

4. Amachibi izinhlanzi iqukethe iodine. Nakuba okuqukethwe yayo incane kakhulu kunaleyo e izinhlanzi zasolwandle - ezinhlanu kuya kweziyisishiyagalombili micrograms ngayinye amagremu 100 izinhlanzi eluhlaza.

5. Ngaphezu kwalokho kwasolwandle, kunezinye imikhiqizo equkethe iodine. Okusanhlamvu, amaqanda, inyama yenkomo, ubisi, ibhotela, imifino (isitshalo seqanda, garlic, isipinashi, beetroot, utamatisi, u-anyanisi, ulethisi, u-anyanisi oluhlaza, asparagus, radishes, amazambane). Ngaphezu kwalokho, i-iodine atholakala kwezinye amajikijolo kanye izithelo, kuhlanganise amawolintshi, ubhanana, amagilebhisi, ama-strawberry, Persimmons, ulamula, amakhabe, uphayinaphu. Uma udle nsuku zonke, 1.5 kg amakhowe, khona-ke lokhu beyoba esanele bazogcwalisa umzimba nge umthamo ezidingekayo iodine. Letigaba letibalulekile teluhlelo ukuntula iodine esemzimbeni atholakala zihlanganisa: kwesisindo ukucobeka, imisiwe izinqubo engqondo, ubuthakathaka okungamahlalakhona, ukukhathala. Uma kungenjalo ukudla imikhiqizo equkethe iodine, ngaphezu izimpawu ngenhla kungehlisa izinga lememori avele ukucasuka, ukuphazamisa nomjikelezo wokuya esikhathini. Izifo eziningi yaleli pheshana zokuphefumula kanye inhliziyo futhi kubangelwa ukuntuleka kwe-iodine. Uma sikhuluma uhlelo zokuzala, kungenxa ukuntuleka kwe-iodine waphawula izingane sebeshonile, izisu, ukungazali, ubuthakathaka, kwezinso fetus. Nazi ezinye izinto ezibalulekile futhi kudingekile iodine omzimba!