Iodine yenye yezo zondlo ezithi, nangona singaqhelekanga ukuyihoya kakhulu yonke imihla, idlala indima enkulu. indima ebalulekileyo kwimpilo-ntle yethu iyonke. Sihlala sithetha ngeevithamini kunye neeminerali ngokungathi zonke ziyafana, kodwa iodine ibaluleke kakhulu ekusebenzeni kwedlala lengqula., kwaye ngaloo ndlela kwimetabolism, ukukhula kunye neminye imisebenzi emininzi ebalulekileyo. Kwiminyaka yakutshanje, i iziselo ezine-iodine, yaye kuphakama amathandabuzo asengqiqweni ngokuphathelele enoba ngokwenene zongeza ixabiso ekutyeni okunesondlo kwanokuba zibangel’ umdla kuye kusini na.
Ke, ukuba ubuzibuza ukuba ungaqinisekisa njani ukuba uthatha i-iodine kwaye kufanelekile na ukukhetha iziselo eziqiniswe nge-iodine, sinesikhokelo esibanzi, esisekwe kubungqina besayensi kunye nolwazi lweengcali zezondlo, ukuze ukwazi ukwenza izigqibo ezizizo ezilungele iimfuno zakho.
Kutheni iodine ibalulekile kwimpilo?
Iodine yiminerali ebalulekileyo ebandakanyekayo ekuvelisweni kwehomoni yedlala lengqula, izinto ezilawula phantse zonke iinkqubo zomzimba. Ngokutya izixa ezaneleyo ze-iodine, sivumela idlala lengqula ukuba lidibanise amahomoni ayimfuneko ekulawuleni amandla, ubushushu bomzimba, uphuhliso lwemithambo-luvo, kunye nokusebenza kwengqondo, ngakumbi ebantwaneni nakubafazi abakhulelweyo.
Ukunqongophala kwayo kunokubangela iingxaki ezincinci ezifana nokudinwa kunye nemvakalelo engapheliyo yokubanda, kwi-hypothyroidism, ukulibaziseka ekuphuhliseni kwengqondo okanye iingxaki zokukhula.. Ngoko ke, amanqanaba athile obomi—ukukhulelwa, ukuncancisa, ubuntwana nokufikisa—afuna ingqalelo ekhethekileyo kule mineraliEnyanisweni, ukunqongophala kwe-iodine ngala maxesha kunokuba nemiphumo emibi kwaye engenakuguqulwa.
Ngoku, akucetyiswa ukuba uye kude kakhulu. iodine engaphezulu, nangona kuncinci, kunokubangela ukuphazamiseka kwe-thyroid, njenge-Wolf-Chaikoff effect, apho i-thyroid iyanciphisa umsebenzi wayo xa kuninzi kule minerali. Ngoko ke, Ukulinganisela ngundoqo ekuzuzeni iodine ngaphandle kweengozi..
Siyifumana njani iodine ngokutya?
Ukutya kwethu ngowona mthombo we-iodineLe minerali ibonakala ngezixa ezahlukahlukeneyo ekutyeni, ngokuyintloko kuxhomekeke kuhlobo lomhlaba okanye amanzi apho izilwanyana eziphuma kuzo zikhuliswa okanye zondliwa khona. ESpain nakwamanye amazwe aseYurophu, isixa esicetyiswayo sabantu abadala si 150 micrograms ngosuku, ngoxa abantwana, abakwishumi elivisayo, abafazi abakhulelweyo nabasetyhini abancancisayo banokufuna izixa ezahlukeneyo.
Ngokubanzi, Ukutya okwahluka-hlukeneyo ngokuqhelekileyo kubandakanya iimfuno zemihla ngemihla ngaphandle kweemeko ezikhethekileyo okanye izidlo ezinemiqathango., apho ukongezelela kunokuba yimfuneko okanye ukufuna ukutya okukhethekileyo okuqinisiweyo.
Ukutya okuphezulu kwi-iodine
Iodine igxile kakhulu kwiintlanzi zaselwandle kunye neemveliso zobisi, kodwa kukho eminye imithombo efanelekileyo:
- Intlanzi kunye nokutya kwaselwandleIkakhulu ezo ziphuma kumanzi anetyuwa. I<em>Cuttlefish, i<em>squid, i<em>clams, ingwane, i<em>shrimp, iiprawns, i<em>mackerel, i<em>cod, ne<em>herring zibalasele ngegalelo lazo, ezinokufikelela phakathi kwe-20 ne-160 yee<em>micrograms kwi-100 grams nganye.
- Iimveliso zederiUbisi, iyogathi, kunye netshizi (ingakumbi non-organic) nazo zine-iodine, njengoko le minerali ngamanye amaxesha yongezwa kwisondlo sezilwanyana. Ubisi olupheleleyo (9 mcg / 100g), i-yogurt (21 mcg / 100g), ushizi (4-30 mcg / 100g).
- Ityuwa ene-ayodini: Umhlobo osisiseko, ekubeni umthetho ufuna ukuba ibe neemicrogram ezingama-60 ze-iodine ngegram nganye. Iigram ezi-5 zigubungela ngaphezu kokuphindwe kabini idosi yemihla ngemihla ecetyiswayo.
- Ingca yolwandleI-Kombu, i-wakame, kunye ne-nori zizityebi kakhulu kwi-iodine, kodwa ukusetyenziswa kwazo kufuneka kumodareyithwe eNtshona ukunqanda ukugqithisa. Igram enye nje yekombu inokuqulatha ukuya kuthi ga kwi-1 mcg.
- Iziqhamo, imifuno kunye nomguboNgokuqhelekileyo iphantsi kakhulu kwi-iodine. Umxholo wayo uxhomekeke kakhulu kumhlaba kunye neemeko zokukhula.
Kubalulekile ukuba ube nengqondo indlela yokupheka: Ukupheka kunciphisa i-iodine ekhoyo ekutyeni, ngoko kuyacetyiswa ukuba ugalele ityuwa ene-iodine ngokukhethekileyo ekupheleni kokupheka.
Iziselo eziqiniswe nge-iodine: Ziyintoni kwaye zinokunceda njani?
Kwiminyaka yakutshanje, abavelisi baqalisile ukutyebisa iziselo ezisekelwe kwizityalo-ezifana nesoya, ioat, kunye neziselo zealmondi, kunye neeyogathi zolwelo ezizezinye zobisi-ezineemicronutrients ezahlukeneyo, kwaye iodine yenye yezona zinto zifanelekileyo, ngakumbi abantu abatya imifuno, abatya inyama, okanye abakwalana nobisi, abanokuba sengozini enkulu yokusilela.
Isiselo esine-iodine esine-iodine sesinye apho le minerali yongezwe ngendlela elawulwayo ngexesha lenkqubo yokuvelisa, ifuna ukuqinisekisa ukuba isixa sokugqibela sisondele kuleyo equlethwe kwimveliso yobisi eqhelekileyo okanye okunye ukutya okutyebileyo kwi-iodine.Ngale ndlela, iminikelo iyalingana kwabo baphepha iimveliso zezilwanyana, ukuqinisekisa ukutya okunokulinganisela nokukhuselekileyo.
Kuhlala kululuvo olulungileyo ukujonga ileyibhile yezondlo.Ayizizo zonke iziselo ezisekelwe kwizityalo ezityetyiswe nge-iodine, kwaye kunokubakho umahluko omkhulu phakathi kweempawu. Ukuba ujonge ukuvala eli galelo ngeziselo, khangela ukuba ileyibhile ichaza ngokucacileyo isixa se-iodine eyongeziweyo. Oku kubaluleke ngakumbi kuba umthetho awufuni ukuba olu hlobo lokutyebisa lubhengezwe.
Imizekelo yeziselo ezityebileyo ze-iodine kunye negalelo labo
Ayizizo zonke iinketho ezenziwe ngokulinganayo. Nazi ezinye iindlela zokufumana iodine ngeziselo:
- Ubisi lweenkomoEnye ikomityi iqulethe malunga neemicrogram ezingama-55 ze-iodine.
- Yogurt yolwelo: Imalunga ne-90 micrograms ngekomityi, iyenza ibenomdla kakhulu ukubandakanya kwisidlo sakusasa okanye i-snacks.
- Iziselo eziqinisiweyo zemifuno: Ukujonga ileyibhile kubalulekile, kodwa kuyenzeka ukufumana iimveliso ezinobungakanani obufana nobisi lwenkomo enkosi ekuqinisweni.
- Iziqhamo ze-smoothies ezifana ne-strawberries okanye i-blueberries: Nangona igalelo labo lithobekile kakhulu (i-13 mcg kwikomityi ye-strawberries, ukuya kwi-400 mcg kwi-150 ml yejusi ye-cranberry), banokusebenza njengento yokuncedisa ukutya okuhlukahlukeneyo.
- I-smoothies eluhlazaUkongeza inani elincinci lezityalo zaselwandle (umzekelo, isiqingatha segram ye-kombu) kunokunyusa kakhulu ukutya kwakho kwe-iodine. Nangona kunjalo, rhoqo ngokumodareyitha.
- Ijusi ye-blackberry okanye imango: Iindlela ezizezinye ezineedosi eziluncedo ze-iodine, ezifanelekileyo kwiincasa ezahlukeneyo kunye nezondlo.
Recuerda que Ezi ziselo ziyancedisana, kodwa akufanele zithathe indawo yezidlo eziphambili. okanye isebenze njengokuphela komthombo wezondlo.
Kweziphi iimeko apho kucetyiswa ukuba kusetyenziswe iziselo eziqiniswe nge-iodine?
Abantu abanemifuno, i-vegan, i-lactose enganyamezeliyo, okanye i-allergic diets yobisi basengozini enkulu yokunqongophala kwe-iodine.Abasetyhini abakhulelweyo, oomama abancancisayo, kunye nabantwana, ngenxa yemfuno yabo ephezulu, banokuzuza ngokutya ukutya kunye neziselo ezityetyiswe ngale minerali.
Kula maqela, Ukusebenzisa iziselo ezisekelwe kwisityalo esine-iodine sisixhobo esifanelekileyo, esikhuselekileyo nesilula ukusibandakanya kwindlela yakho yemihla ngemihla., nokuba kukutya kwasekuseni, njenge-snack okanye xa ulungiselela i-smoothies kunye neendlela zokupheka ezimnandi.
Ukutya okune-iodine ephantsi: Nini kwaye njani ukuyilandela
Ngamanye amaxesha Ugqirha wakho unokucebisa ukuba utye ukutya okune-iodine ephantsi, ngakumbi ukulungiselela unyango oluthile lwedlala lengqula ngeradioactive iodine.Ezi zidlo zidla ngokuba zezokwexeshana kwaye zilawulwa kakhulu. Ityuwa ene-iodized, iimveliso zobisi, ukutya kwaselwandle, kunye nokutya okuninzi okutyetyisiweyo okanye okwenziwa kwimizi-mveliso kufuneka kuphetshwe.
Ngeli xesha, Iziselo eziqiniswe nge-iodine akufanele zisetyenziswe, ekubeni injongo ngokuchanekileyo kukunciphisa ubukho bale minerali emzimbeni. Ngaphezu koko, nayiphi na isongezelelo (i-multivitamini, i-shakes yorhwebo efana no-Qinisekisa, i-Boost, njl.) kufuneka ihlaziywe ngokucophelela ukuqinisekisa ukuba ayinayo iodine.
Wazi njani ukuba unokunqongophala kwe-iodine?
Iimpawu zokunqongophala kwe-iodine zinokuba zifihlakeleyo ekuqaleni.: ukudinwa, ulusu olomileyo, ukulahleka kweenwele, ukunganyamezeli kwengqele, iingxaki zoxinaniso… Ukuba iyaqhubeka ekuhambeni kwexesha, kunokukhokelela kwi-hypothyroidism, i-goiter okanye, kwiimeko ezinzima, ukuphazamiseka kwengqondo kunye nokuzala.
Ekuphela kwendlela yokuqinisekisa ngoxilongo oluthile lwezonyango. Uvavanyo oluqhelekileyo lubandakanya ukulinganisa i-iodine ekhutshwe kumchamo emva kokusela umthamo othile.Ukuba ukrokrela ukuba unokunqongophala, dibana nogqirha wakho ngaphambi kokuba uthathe izongezo ngokwakho.
Izinto ezichaphazela umxholo we-iodine ekutyeni nakwiziselo
Umxholo we-iodine wokugqibela wento esiyityayo nesiyiselayo ixhomekeke kwizinto ezininzi:
- Imvelaphi yemathiriyeli ekrwada: Imihlaba ehlwempuzekileyo kwi-iodine ivelisa ukutya kwezityalo ezinomlinganiselo ophantsi wale minerali.
- Ukutya izilwanyanaIinkomo kunye nezinye izilwanyana zasefama zinokutyiswa ukutya okutyetyisiweyo, oko kwandisa i-iodine kubisi kunye neemveliso zobisi.
- Iindlela zokuphekaUkupheka, ukubilisa, okanye ukuxutywa emanzini kunciphisa i-iodine. Kunconywa ukuba ungeze ityuwa ye-iodized ekupheleni kokupheka.
- Ukutyetyiswa kwemizi-mveliso: Kuphela ezinye iimveliso zileyibhile eyongeziweyo iodine, soloko ujonge ulwazi olukwipakethe.
- Ukugcina: I-iodine inokulahleka ngenxa yokuba ngumphunga, ngakumbi kwityuwa ene-iodine ukuba igcinwe kwizikhongozeli ezivulekileyo okanye ibekwe ekukhanyeni nasemoyeni.
Ungazibandakanya njani iziselo ezinqatyisiweyo ze-iodine kwisidlo sakho semihla ngemihla?
Ukuba uthathe isigqibo sokubandakanya iziselo ezityetyisiweyo ze-iodine ukuphucula ukutya kwakho, nazi ezinye iindlela ezisebenzayo, zemihla ngemihla ukwenza uninzi lwezibonelelo zazo:
- Zisebenzise ukukhapha iisiriyeli kunye nesidlo sakusasa, njengokuba ubuya kwenjenjalo ngobisi lwesintu.
- Zisebenzise njengesiseko seesmoothies zeziqhamo kunye ne-smoothies, ngoko uya kufumana iivithamini, i-fiber kunye ne-antioxidants.
- Khetha iziselo ezine-iodine kwisnack, ngakumbi ukuba ungumntu osebenzayo okanye okhulayo.
- Khumbula ukudibanisa kunye nokutya okuhlukahlukeneyo, okubandakanya ukutya okutsha kunye nendalo ukuze uthathe inzuzo yazo zonke izondlo ozifunayo.
I-micronutrients eziphambili kwi-thyroid kunye nempilo yemetabolism
Ukongeza kwi-iodine, kukho ezinye iiminerali kunye neevithamini eziyimfuneko ekusebenzeni kwe-thyroid kunye nokugcina imetabolism enempilo.:
- Selenium: Ikhusela i-thyroid gland kwaye ikhuthaza ukuguqulwa kwehomoni ye-thyroid. Ifumaneka eBrazil amandongomane, intlanzi, kunye nembewu.
- IzinkiKubalulekile ekusebenzeni kwehomoni kunye nokuphendula komzimba. Iimbatyisi, iinkukhu kunye namandongomane ziqulethe.
- HierroUkunqongophala kunokubangela iimpawu ezifana nezo ze-hypothyroidism. Inyama ebhityileyo, iimbotyi, kunye nesipinatshi ziyimithombo elungileyo.
- Vitamin D: Kubalulekile kwi-immunity kunye ne-metabolism, ekhoyo kwiintlanzi ezinamafutha kunye neemveliso eziqinisiweyo.
- Vitamin B12Ngokukodwa kwabatya imifuno kunye nemifuno, njengoko ukunqongophala kunokuba yinto eqhelekileyo. Khangela iziselo ezisekelwe kwizityalo eziqiniswe ngeB12.
Ukubandakanya iziselo ezityetyisiweyo ekutyeni kwakho ezibonelela ezininzi zezi zondlo zinokuba sisicwangciso esisebenzayo sokugcina impilo, ngakumbi kwizidlo ezilinganiselweyo okanye ezinemiqathango..
Umzekelo wemenyu yeveki elungeleleneyo kunye neziselo eziqiniswe nge-iodine
Nazi ezinye iimbono zokukunceda ucwangcise izidlo zakho kwaye usebenzise inzuzo yeziselo ezityetyisiweyo ze-iodine:
| Ukungenisa | NgoMvulo | Lwe sibini | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeCawa |
|---|---|---|---|---|---|---|---|
| Desayuno | Isiselo se-oat esiqiniweyo + isonka sengqolowa esipheleleyo kunye neavokhado | Isiselo sesoya esityetyisiweyo + iinkozo ezipheleleyo | Isiselo se-almond esomeleziweyo + i-oatmeal ephekiweyo enebhanana | Isiselo semifuno + itumato kunye ne-olive oil toast | Isiselo sekhokhonathi esityetyisiweyo + iziqhamo ezitsha | Isiselo serayisi esiqiniweyo + isonka esine-almond cream | Isiselo esityetyisiweyo sehazelnut + iqunube kunye nembewu ye-chia esmoothie |
| Ukutya | I-salmon eyosiweyo kunye nequinoa kunye nemifuno | I-tuna, isipinatshi, kunye ne-olive oil vinaigrette isaladi | Irayisi eBrown kunye ne-shrimp kunye nepepper | Inkukhu ebhakiweyo kunye nebhatata eqhotsiweyo | Isuphu yemifuno kunye neqanda eliphekiweyo | I-trout eyosiweyo kunye ne-asparagus eluhlaza | Ukutya kwaselwandle, isaladi yeetumato kunye neavokhado |
| Ukutya okutyayo | Iyogathi esekwe kwisityalo eqiniswe ngamaqunube | Ijusi yamaqunube aqiniweyo | I-smoothie eluhlaza (isiselo semifuno, isipinatshi, i-nori yolwandle, i-apile) | Isiqhamo-etyetyiswe iyogathi engamanzi | I-smoothie yemango eqinisiweyo | Isiselo semifuno ye-vanilla kunye namantongomane | Ukutyebisa iziqhamo ezibomvu smoothie |
| cena | Ithanga cream kunye croutons + imifuno isiselo dessert | Imifuno eyosiweyo kunye nesiselo serayisi esiqiniweyo | I-octopus efudumeleyo kunye nesaladi yezambane | Isipinatshi kunye ne-omelet ye-anyanisi + isiselo semifuno | Inkukhu yenkukhu enesaladi eluhlaza | Isityu se-legume kunye nesiselo se-oat eqinisiweyo | Sauteed iimbotyi eziluhlaza + tofu kunye nobisi lwesoya etyetyisiweyo |
Ukudibanisa ezi ziselo kwizidlo zemihla ngemihla kunokuba yindlela elula kunye nesebenzayo yokuququzelela ukungena kwe-iodine kunye nezinye i-micronutrients, rhoqo ngaphakathi kwesakhelo sokutya okunokulinganisela kunye nokwahlukeneyo.
Ngaba kufuneka uthathe izongezo ze-iodine ukuba usela iziselo eziqinisiweyo?
Ukuthatha izongezo ze-iodine ngaphandle kweliso lonyango akukhuthazwa.Ukuba ukutya kwakho sele kubandakanya ukutya kwendalo okutyebileyo kwe-iodine kunye neziselo eziqinisiweyo, okunokwenzeka kukuba ufikelele kwiimali ezicetyiswayo ngaphandle kobunzima. Kuphela abo baneziphene eziqinisekisiweyo ngoviwo lwezonyango kufuneka babhenele kwizongezelelo, emva kokubonisana nochwepheshe bakho.
Ezinye iingcebiso ezinxulumene nezondlo
Ukongeza ekunakekeleni iodine yakho, khumbula ukubaluleka kweminye imikhwa yokuphila enempilo:
- Ziqhelise umthambo rhoqo ukuxhasa imetabolism kunye namandla emisipha.
- Ukunciphisa ukusetyenziswa kokutya okucutshungulwayo, iswekile kunye netyuwa egqithisileyo.
- Lala ubuncinane iiyure ezingama-7-8 yonke imihla ukunceda amajoni omzimba kunye nemisebenzi ye-thyroid.
- Iqinisekisa ukunyuswa kwamanzi okwaneleyo ukukhetha amanzi njengesiselo sakho esiphambili, ukutshintshisa ngamanye amaxesha neziselo eziqinisiweyo ngokweemfuno zakho.
Ukunyamekela impilo yakho kubandakanya ukulungelelanisa ukutya okunesondlo, ukuzivocavoca umzimba, kunye nokuphumla, ukudibanisa iteknoloji yokutya kunye nokutya okwahlukeneyo kunye nokuqonda.
