Ukudla okune-iodine engama-28
-Delile
- Umsebenzi we-iodine
- Uhlu lokudla okunothile nge-iodine
- Izincomo zansuku zonke ze-iodine
- Ukushoda kwe-iodine
- Iodine eyeqile
Ukudla okunothe kakhulu ku-iodine yilokho okusuka olwandle njenge-mackerel noma izimbaza, isibonelo. Kodwa-ke, kukhona okunye ukudla okunothe nge-iodine, njengosawoti one-ayodini, ubisi namaqanda. Kubalulekile futhi ukwazi ukuthi okuqukethwe yi-iodine emifinini nasezithelweni kuphansi kakhulu.
Iodine ibalulekile ekukhiqizeni ama-hormone e-thyroid, abalulekile maqondana nokukhula nentuthuko, kanye nokulawulwa kwezinqubo ezithile zomzimba emzimbeni. Ukushoda kwe-iodine kungadala isifo esaziwa nge-goiter, kanye nokushoda kwe-hormonal, okuthi ezimweni ezinzima kakhulu kungadala i-cretinism enganeni. Ngalesi sizathu, kubalulekile ukufaka i-iodine ekudleni.
Umsebenzi we-iodine
Umsebenzi we-iodine ukulawula ukukhiqizwa kwamahomoni ngendlala yegilo. Iodine ibuye isize ekukhulelweni, ukugcina izinqubo zokukhula komzimba nokukhula kobuchopho bengane nohlelo lwezinzwa lulinganisela, kusuka esontweni le-15 lokukhulelwa kuye eminyakeni emithathu ubudala. Kodwa-ke, abesifazane abakhulelwe kufanele bakugweme ukudla okunye ukudla okunothe nge-iodine, ikakhulukazi ukudla kwasolwandle okuluhlaza noma okungaphekiwe, nobhiya, njengoba nakho kubeka izingozi zokukhulelwa.
Ngaphezu kwalokho, iodine inesibopho sokulawula izinqubo ezahlukahlukene zokwakheka komzimba, njengokukhiqizwa kwamandla nokusetshenziswa kwamafutha anqwabelene egazini. Ngakho-ke, kukholakala ukuthi i-iodine ingaba nesenzo se-antioxidant emzimbeni, kepha-ke izifundo ezengeziwe ziyadingeka ukuqinisekisa lobu budlelwano.
Uhlu lokudla okunothile nge-iodine
Ithebula elilandelayo likhombisa okunye ukudla okunothe nge-iodine, okuyinhloko:
| Ukudla kwezilwane | Isisindo (g) | Iodine ngokusebenza ngakunye |
| I-Mackerel | 150 | 255 µg |
| Imbaza | 150 | 180 ama-µg |
| Ikhodi | 150 | 165 µg |
| Uhlobo lwenhlanzi | 150 | 107 ama-µg |
| UMerluza | 150 | 100 µg |
| Ubisi | 560 | 86 ama-µg |
| Iqhude | 50 | 80 ama-µg |
| Hake | 75 | 75 ama-µg |
| Ama-sardine kutamatisi usoso | 100 | 64 ama-µg |
| Imfene | 150 | 62 ama-µg |
| i-herring | 150 | 48 48g |
| Ubhiya | 560 | 45 µg |
| Iqanda | 70 | 37 µg |
| Ithrawuthi | 150 | 2 µg |
| Isibindi | 150 | 22 µg |
| I-Bacon | 150 | 18 ama-µg |
| Ushizi | 40 | 18 ama-µg |
| Izinhlanzi ze-tuna | 150 | 21 µg |
| Izinso | 150 | 42 µg |
| Isoli | 100 | 30 ama-o |
| Ukudla okususelwa ezitshalweni | Isisindo noma isilinganiso (g) | Iodine ngokusebenza ngakunye |
| Wakame | 100 | 4200 µg |
| IKombu | 1 g noma 1 iqabunga | 2984 µg |
| UNori | 1 g noma 1 iqabunga | 30 ama-o |
| Ubhontshisi ophekiwe ophekiwe (Phaseolus lunatus) | 1 inkomishi | 16 ama-µg |
| Ukuhlakula | Amayunithi ama-5 | 13 .g |
| Ibhanana | 150 g | 3 µg |
| Usawoti o-Iodized | 5 g | 284 µg |
Okunye ukudla okufana noqathi, ukholifulawa, ummbila, umdumbula kanye namahlumela we-bamboo kunciphisa ukumuncwa kwe-iodine ngumzimba, ngakho-ke uma kwenzeka kudla i-goiter noma i-iodine ephansi, lokhu kudla kufanele kugwenywe.
Ngaphezu kwalokho, kukhona nezinye izithako zokudla okunempilo ezifana ne-spirulina engathinta indlala yegilo, ngakho-ke uma umuntu enesifo esihlobene ne-thyroid kunconywa ukuthi ufune iseluleko sezokwelapha noma isazi sokudla ngaphambi kokuthatha noma yiluphi uhlobo lwesengezo.
Izincomo zansuku zonke ze-iodine
Ithebula elilandelayo likhombisa izincomo zansuku zonke ze-iodine ngezigaba ezahlukene zempilo:
| Ubudala | Isincomo |
| Kuze kube unyaka ongu-1 | 90 µg / usuku noma 15 µg / kg / ngosuku |
| Kusuka ku-1 kuye eminyakeni eyi-6 | 90 µg / usuku noma 6 µg / kg / ngosuku |
| Kusukela eminyakeni engu-7 kuya kwengu-12 | I-120 µg / usuku noma i-4 µg / kg / ngosuku |
| Kusukela eminyakeni engu-13 kuya kwengu-18 | 150 µg / usuku noma 2 µg / kg / ngosuku |
| Ngaphezulu kweminyaka engu-19 | 100 kuya ku-150 µg / ngosuku noma ku-0.8 kuye ku-1.22 µg / kg / ngosuku |
| Ukukhulelwa | 200 kuya ku-250 µg / ngosuku |
Ukushoda kwe-iodine
Ukushoda kwe-iodine emzimbeni kungadala i-goiter, lapho kukhula khona usayizi wegilo, njengoba indlala iphoqeleka ukuthi isebenze kanzima ukubamba iodine futhi ihlanganise ama-hormone e-thyroid. Lesi simo singadala ubunzima bokugwinya, ukuvela kwezigaxa entanyeni, ukuphefumula okuncane nokungahambi kahle.
Ngaphezu kwalokho, iodine fata nayo ingadala ukuphazamiseka ekusebenzeni kwendlala yegilo, engahle iholele ku-hyperthyroidism noma i-hypothyroidism, izimo lapho kuguqulwa khona ukukhiqizwa kwamahomoni.
Endabeni yezingane, ukushoda kwe-iodine kungadala i-goiter, ubunzima bokuqonda, i-hypothyroidism noma i-cretinism, ngoba ukukhula kwezinzwa nobuchopho kungathinteka kakhulu.
Iodine eyeqile
Ukusetshenziswa ngokweqile kwe-iodine kungadala isifo sohudo, ubuhlungu besisu, isicanucanu, ukuhlanza, i-tachycardia, izindebe eziluhlaza okwesibhakabhaka kanye nezandla zeminwe.
Bheka
Ingabe Ukudla Kwe-Paleo Kungakusiza Ukwehlisa Isisindo?
