Ukudla kucebile iodini

I-iodine iyi-microelement ebalulekile yokuphila, okuyinto enesibopho sokusebenza kwengubo ye-thyroid. Ukungabi nalutho kwalokhu kwandisa izinga le-cholesterol egazini, futhi kubangela ukubonakala kokukhathala ngisho nokucindezeleka. Yingakho ukudla okune-iodine kufanele kube khona ekudleni kwakho. Zethulwa ngendlela ehlanganisiwe enkulu, okusho ukuthi ngokuqinisekile uzothola izinketho ezizohambelana nokunambitha kwakho.

Izinga lansuku zonke elidingekayo

Ngaphambi kokuthola ukuthi yikuphi ukudla okuqukethe iodine eyengeziwe, kudingeka unqume ukuthi mangakanani le microelement okufanele uyenze nsuku zonke. Inombolo impela incike ebudala:

• Ingane - 50 mcg;
• izingane ezineminyaka emibili kuya ku-6 - 90 mcg;
• izingane zesikole - 120 mkg;
• abadala - 150 mcg.

Ngokuhlukile kuyadingeka ukuthi utshele abesifazane abakhulelwe nabancelisayo, njengoba umkhuba wabo wansuku zonke ukwanda futhi wenza 200 mkg.

Yikuphi ukudla okuqukethe i-iodine eningi?

Kunezinketho eziningi ezahlukene ezizokusiza ukuthi ugcwalise umzimba ngomthamo ofanele walesi sici sokulandelela:

1. Amazambane abhakabhaka . Ingabe kuyadingeka ngqo ngesikhumba. Usayizi ojwayelekile we-tuber uqukethe cishe u-40% wemali yansuku zonke.
2. I-Cranberry . Inani elidingekayo le-iodine lingatholakala, kokubili amajikijolo amasha, kanye nokubhaka, okuphekwe ngesisekelo saso.
3. Ukuphrinta . Lo mkhiqizo owusizo udla ngokudla, amavithamini ne-iodine. I-iodine itholakala kumikhiqizo enjalo, ngokuqondile kakhulu kuma-pcs angu-5. ngo-9% wendabuko yansuku zonke.
4. I-Cod . Ingxenye yenhlanzi enomnandi neyomnandi ongayithumela emzimbeni mayelana no-66% wendabuko yansuku zonke ye-iodine.
5. Lobster . Kubalandeli be-exotics, kufanelekile ukwazi ukuthi ku-100 g yalo mkhiqizo kufika ku-2/3 wezinga lansuku zonke.
6. I-tuna ekheniwe . Iodine itholakala ekudleni ngisho nangemva kokwelashwa. I-ona yamafutha iqukethe i-11% yesabelo somhla ngemihla ngo-85 g womkhiqizo ngokwawo.
7. Ama-seaweed omisiwe . Edumile eminyakeni yamuva, umkhiqizo wokulahlekelwa isisindo ku-7 g uqukethe 3000% yesabelo semali nsuku zonke.
8. Ubisi . Esikhingeni somkhiqizo onjalo asiqukethe kuphela inani elikhulu le-calcium, kodwa futhi nesilinganiso sama-37% somkhuba wansuku zonke we-iodine.
9. I-yoghurt yemvelo . Kule mkhiqizo akukhona nje kuphela i- calcium , amaprotheni, kodwa futhi inani elikhulu le-iodine - 58% wezinga lansuku zonke.
10. Usawoti odidiziwe . Indlela elula yokwandisa inani le-iodine elidliwe. Ku-1 g kunama-77 mcg we-iodine.

Lena kuphela uhlu oluthile lwemikhiqizo lapho kune-iodine. Ungakwazi ukufaka ngokuhlakanipha kwakho noma ususe lezo noma ezinye imikhiqizo lapho kukhona le nto yokulandelela.

Namuhla emashalofini esitolo ungathola imikhiqizo ye-ididiyoni, isibonelo, usawoti, isinkwa, imikhiqizo yobisi, njll. Lokhu kuthiwa, ngesikhathi sokukhiqiza kwabo, abakhiqizi bakhulisa ngamabomu ukuhlushwa kwalesi microelement. Ungabuye uthenge ama-cubes omhluzi nosawoti e-iodidi, lapho kwenzeka khona isitsha sesobho esiphekwe ngesisekelo saso sigcwalisa isilinganiso sansuku zonke.

Okuqukethwe kwe-iodine kwimikhiqizo

Imithetho ebalulekile

Ukuze kugcinwe okuqukethwe kwe-iodine emikhiqizweni, izimo ezithile kufanele zigcinwe:

1. Okuqukethwe kwe-iodine kwimikhiqizo ekhula emhlabathini ingahlukahluka kuye ngesifunda.
2. Inani laleli microelement emikhiqizweni liphinde lithinteke ngenkathi yonyaka, ikakhulu lokhu kubhekisela kwimikhiqizo yobisi.
3. With isitoreji eside kanye nokwelapha ukushisa, ezinye iodine ilahlekile futhi zingafinyelela kuze kube 60%.
4. Ukuze ulondoloze i-iodine emifinini nasezithelo, kufanele zenziwe zibe izingcezu ezinkulu noma zicubungulwe ngokuphelele ngaphambi kokupheka. Kulesi simo, inani le-microelement okufanele likhuphuke liyancipha kakhulu.
5. Ukubilisa okunamandla kunciphisa kakhulu inani le-iodine, isibonelo, ezinhlanzi, iphesenti lifika ku-50%, emikhiqizeni yobisi kuze kufike kuma-75%, nasemifino nezithelo kuze kufike kuma-70%.
6. Kungcono ukupheka ukudla okune-iodine ekwenzeni isitsha esivaliwe.