Iimveliso eziqulathe iodine

Ngokutsho izazinzulu, iodine - lwesi sakhi mnye, elinoxanduva ukukhula kunye nophuhliso okuqhelekileyo ezanyisayo, kuquka abantu. Iodine kubaluleke kakhulu ukuba eqhelekileyo yokusebenza onke amalungu oluntu kunye neenkqubo umzimba, ingakumbi le ndlala lengqula. Ngoko ke, kubalulekile ukwazi oko iimveliso eziqulathe ayodini ukungenisa gqolo zibe otya ngayo.

Ngaphambi FUMANA iodine-equlethe ukutya unikezelo, kuyimfuneko ukuba ufumanise ukuba uhlobo iodine efunekayo ukuze umntu ngosuku. Iintsana (abantwana abangaphantsi kweminyaka unyaka omnye) kuyimfuneko ukufumana micrograms amahlanu ayodini ngosuku. Abantwana ukusuka kwiminyaka emibini ukuya emithandathu kuyimfuneko ukuya kumashumi asithoba micrograms iodine ngosuku. abantwana School (abantwana ukusuka kwiminyaka esixhenxe ukuya elinambini) - ikhulu elinamanci mabini micrograms iodine. Abantu abadala kufuneka ikhulu elinamanci mahlanu micrograms iodine ngosuku. Isixa omkhulu kwakufuneka oomama abakhulelweyo okanye zokonga - amakhulu amabini micrograms iodine ngosuku. Ukuba ama iimveliso eziqulathe ayodini, into yokuqala kufuneka sinikele ingqalelo amanzi ethafeni. Xa ilitha enye yamanzi okusela ungaba kuze micrograms 15 ayodini.

Inxalenye yale ngxaki ingasombululwa kunye nokunqongophala yale imichiza seziqalelo zethu ezibalulekileyo ngokusebenzisa ityuwa iodine, kodwa ke, akukho nto ilikhubalo. Umntu omdala adle ngemini malunga ezintandathu iigrem ityuwa. Kodwa simele sikhumbule ukuba yomqulu kuvulwa netyuwa ngaphezu kweenyanga ezimbini, ukuba ulahlekelwa ngaphezu kwesiqingatha iodine eziqulethwe ityuwa.

Kokuba siphele imihla iimveliso zokutya equlethe iodine. Ezi ikakhulu ziquka kwaselwandle.

1. qha okanye kelp - yenye yezona izityebi ukutya iodine yesondlo. Le kwaselwandle ivela amahlanu ukuya asixhenxe iodine mcg. Ukongeza iodine, oko esisityebi ngakwicala leeprothini izinto bioactive, apho kukho 23 acid. Ukuze ufumane imfuneko ngemihla ka-ayodini, kufuneka utye malunga nekhulu, bengamakhulu amabini iigram yohlaza yonke imihla.

2. Fish: tuna, halibut, herring, cod, salmon, flounder, ulwandle bass. Malunga asixhenxe micrograms of ayodini ngu 100 grams eluhlaza iintlanzi zolwandle. Xa isibindi cod likhulu kakhulu - up to 800 micrograms. Abaninzi iodine kwaye fish oil - malunga 770 micrograms. Ukuba udla 180 grams cod mihla yonke, oko kuya kuba ngokwaneleyo ukuqinisekisa ukuba umzimba womntu isixa eyimfuneko iodine ngayo.

3. oysters, scallops, squid, iimbaza, Shrimp, unonkala. Ezi izibiliboco nje kuphela okunencasa kakhulu, kodwa iluncedo. Kusenokwenzeka ukuba kuyimfuneko ukuba Akothusi ukufumanisa ukuba umzimba nge-ayodini, njengoko ziqulathe malunga 100 micrograms iodine.

4. fish namanzi kwakhona iqulethe iodine. Nangona umxholo walo ngaphantsi lee kwiintlanzi zolwandle - micrograms ezintlanu ukuya kwezisibhozo 100 grams iintlanzi ekrwada nganye.

5. koko kwaselwandle, kukho ezinye iimveliso eziqulathe iodine. Ukutya okuziinkozo, amaqanda, inyama yenkomo, ubisi, ibhotolo, imifuno (seqanda, igalikhi, isipinatshi, beetroot, iitumato, amatswele, lettuce, itswele eliluhlaza, hlaza, radish, amazambane). Ukongeza, i-iodine afumaneka kwezinye berry kunye neziqhamo, kubandakanywa iiorenji, iibhanana, iidiliya, amaqunube, nepersimmons, lemons, umxoxozi, pineapples. Ukuba udla yonke imihla, 1.5 kg amakhowa, ngoko oku kuza kuba kwanele Akothusi ukufumanisa ukuba umzimba kunye idosi eyimfuneko ayodini. Izinto ezingundoqo intswelo iodine emzimbeni ziquka: ukutyeba, silale, iinkqubo ngengqondo ilibele, ubuthathaka ezinganyangekiyo, ukudinwa. Ukuba ungadli iimveliso eziqulathe iodine, ukongeza mpawu zingasentla ukunciphisa memory kuvela nochuku, kuphazamise umjikelo sexesheni. Izifo ezininzi iphecana yokuphefumla nentliziyo nako kubangelwa kukungabi ayodini. Ukuba sithethe malunga nenkqubo okuzala, kungenxa yokusilela ayodini waphawula abantwana eswelekile, kwezisu, nenzalo, namandla, ukungaqheleki Palsy. Nazi ezinye ezibalulekileyo eziyimfuneko ayodini yomzimba!