Ingabe Kufanele Usebenzise Usawoti One-iodized?

-Delile

• Iodine Ingumbiwa Osemqoka
• Abantu Abaningi Basengozini Yokushoda Kwe-iodine
• Ukushoda Kwe-iodine Kungadala Izimpawu Eziyingozi
• Usawoti o-Iodized Ungavimbela Ukushoda Kwe-iodine
• Usawoti o-Iodized Uphephile Ukuwudla
• Iodine Itholakala Kokunye Ukudla
• Ingabe Kufanele Usebenzise Usawoti One-iodized?

Kukhona ithuba elihle lokuthi uzobona ibhokisi likasawoti o-iodized kunoma yiliphi i-pantry ekhishini.

Yize kuyisisekelo sokudla emindenini eminingi, kunokudideka okuningi mayelana nokuthi yini usawoti oyi-iodized empeleni nokuthi uyingxenye edingekayo yokudla noma cha.

Le ndatshana ihlola ukuthi usawoti one-iodized ungayithinta kanjani impilo yakho nokuthi kufanele uwusebenzise noma cha.

Iodine Ingumbiwa Osemqoka

Iodine imbumbulu yamaminerali atholakala kakhulu ekudleni kwasolwandle, emikhiqizweni yobisi, ezinhlamvwini nakumaqanda.

Emazweni amaningi, kuhlanganiswe nosawoti wethebula ukusiza ukuvimbela ukushoda kwe-iodine.

Indlala yakho yegilo isebenzisa iodine ukukhiqiza ama-hormone e-thyroid, asiza ekulungiseni izicubu, alawula imetabolism futhi akhuthaze ukukhula okufanele nokuthuthuka (,).

Amahomoni wegilo futhi abamba iqhaza ngqo ekulawuleni ukushisa komzimba, umfutho wegazi nokushaya kwenhliziyo ().

Ngaphezu kwendima yayo ebalulekile empilweni yegilo, iodine ingadlala indima enkulu kwezinye izici eziningana zempilo yakho.

Isibonelo, ukuhlolwa kwe-tube-test kanye nezilwane kusikisela ukuthi kungathinta ngqo ukusebenza kwamasosha akho omzimba (,).

Khonamanjalo, olunye ucwaningo luthole ukuthi i-iodine ingasiza ekwelapheni isifo samabele se-fibrocystic, okuyisimo lapho izigaxa ezingewona umdlavuza zakha khona esifubeni (,).

Indlala yakho yegilo isebenzisa iodine ukukhiqiza ama-hormone e-thyroid, adlala indima ekulungisweni kwezicubu, ekugayeni nasekukhuleni nasekuthuthukisweni. Iodine nayo ingathinta impilo yomzimba futhi isize ukwelapha isifo sesifuba se-fibrocystic.

Abantu Abaningi Basengozini Yokushoda Kwe-iodine

Ngeshwa, abantu abaningi emhlabeni wonke basengozini enkulu yokushoda kwe-iodine.

Kubhekwa njengenkinga yezempilo yomphakathi emazweni ayi-118, futhi abantu abangaphezu kwezigidigidi eziyi-1.5 kukholakala ukuthi basengozini ().

Ukushoda kwemicronutrients efana ne-iodine kuya ngokuya kwanda ezindaweni ezithile, ikakhulukazi ezifundeni lapho usawoti ongaxutshiwe ungajwayelekile noma kunezinga eliphansi le-iodine enhlabathini.

Eqinisweni, kulinganiselwa ukuthi cishe ingxenye eyodwa kwezintathu yabantu baseMpumalanga Ephakathi basengozini yokuntuleka kwe-iodine ().

Lesi simo siphinde sitholakale ezindaweni ezinjenge-Afrika, i-Asia, iLatin America kanye nezingxenye ze-Europe ().

Ngaphezu kwalokho, amaqembu athile abantu kungenzeka ukuthi entule iodine. Isibonelo, abesifazane abakhulelwe noma abancelisayo basengozini enkulu yokushoda ngoba badinga iodine eyengeziwe.

Imifino kanye nabadla imifino nakho basengozini enkulu. Ucwaningo olulodwa lubheke ekudleni kwabantu abadala abangama-81 futhi lwathola ukuthi ama-25% wabantu abadla imifino kanye nama-80% ama-vegans abanokushoda kwe-iodine, uma kuqhathaniswa no-9% kuphela walabo abadla ukudla okuxubile ().

Ukushoda kwe-iodine kuyinkinga enkulu emhlabeni jikelele. Abesifazane abakhulelwe noma abancelisayo, labo abadla imifino noma abadla imifino nalabo abahlala ezindaweni ezithile zomhlaba basengozini enkulu yokuntuleka.

Ukushoda Kwe-iodine Kungadala Izimpawu Eziyingozi

Ukushoda kwe-iodine kungadala uhlu olude lwezimpawu ezisukela kokungakhululeki kancane kuya kokubi kakhulu nokuyingozi.

Phakathi kwezimpawu ezivame kakhulu wuhlobo lokuvuvukala entanyeni okwaziwa ngokuthi yi-goiter.

Indlala yakho yegilo isebenzisa iodine ukukhiqiza ama-hormone e-thyroid. Kodwa-ke, lapho umzimba wakho ungenayo eyanele, indlala yakho yegilo iphoqeleka ukuthi ingene ekushayeleni ngokweqile ukuzama ukunxephezela nokwenza ama-hormone amaningi.

Lokhu kubangela ukuthi amaseli ku-thyroid yakho ande ngokushesha futhi akhule, okuholela ku-goiter ().

Ukwehla kwamahomoni wegilo nakho kungaholela kweminye imiphumela emibi, njengokulahleka kwezinwele, ukukhathala, ukuzuza kwesisindo, isikhumba esomile nokwanda kokuzwela emakhazeni ().

Ukushoda kwe-iodine kungadala izingqinamba ezinkulu nasezinganeni nakwabesifazane abakhulelwe futhi. Izinga eliphansi le-iodine lingadala ukulimala kobuchopho nezinkinga ezinzima ngokukhula kwengqondo ezinganeni ().

Ngaphezu kwalokho, kungahle kuhlotshaniswe nengozi ephezulu yokuphuphuma kwesisu nokuzala ingane ifile ().

Ukushoda kwe-iodine kungaphazamisa ukukhiqizwa kwamahomoni wegilo, okuholele ezimpawu njengokuvuvukala entanyeni, ukukhathala nokuzuza kwesisindo. Kungadala nezinkinga ezinganeni nakwabesifazane abakhulelwe.

Usawoti o-Iodized Ungavimbela Ukushoda Kwe-iodine

Ngo-1917, udokotela uDavid Marine waqala ukwenza ucwaningo olukhombisa ukuthi ukuthatha izithasiselo ze-iodine kwakusebenza kahle ekwehliseni izehlakalo zama-goiters.

Ngokushesha ngemva kuka-1920, amazwe amaningi emhlabeni wonke aqala ukuqinisa usawoti wasetafuleni nge-iodine ngomzamo wokuvimbela ukushoda kwe-iodine.

Ukwethulwa kasawoti one-ayodini kwakusebenza ngendlela emangalisayo ekuqedeni ukuntuleka ezingxenyeni eziningi zomhlaba. Ngaphambi kweminyaka yama-1920, kuze kufike kuma-70% ezingane ezindaweni ezithile e-United States zazinama-goiters.

Ngokuphambene nalokho, namuhla ama-90% wabantu base-US banokuthola usawoti we-iodized, futhi inani labantu libhekwa njenge-iodine ephelele ().

Isipuni nje sesipuni (3 amagremu) kasawoti one-iodized ngosuku kwanele ukuhlangabezana nemfuneko yakho yansuku zonke ye-iodine (15).

Lokhu kwenza ukusebenzisa usawoti one-iodized enye yezindlela ezilula ukuvimbela ukushoda kwe-iodine ngaphandle kokwenza ezinye izinguquko ezinkulu ekudleni kwakho.

Ngawo-1920, iziphathimandla zezempilo zaqala ukufaka i-iodine etafuleni likasawoti ngomzamo wokuvimbela ukushoda kwe-iodine. Isipuni nje esincane (3 amagremu) kasawoti o-iodized ungahlangabezana nezidingo zakho zansuku zonke zale mineral.

Usawoti o-Iodized Uphephile Ukuwudla

Ucwaningo lukhombisa ukuthi ukungena kwe-iodine ngaphezu kwenani elinconywayo lansuku zonke kuvame ukubekezelelwa kahle.

Eqinisweni, umkhawulo ophezulu we-iodine ungama-micrograms ayi-1,100, okulingana namathisipuni ayisithupha (amagremu angama-24) kasawoti o-iodized lapho ithisipuni ngalinye liqukethe amagremu amane kasawoti (15).

Kodwa-ke, ukwelashwa usawoti ngokweqile, iodized noma cha, akululeki. I-World Health Organisation (WHO) incoma ngaphansi kuka-5 amagremu kasawoti ngosuku kubantu abadala ().

Ngakho-ke, uzodlula izinga eliphephile lokudla usawoti ngaphambi kokuba weqe umthamo wakho wansuku zonke onconyiwe we-iodine.

Ukudla kakhulu iodine kungakhuphula ubungozi bokungasebenzi kahle kwe-thyroid emaqenjini athile abantu, kufaka phakathi imibungu, izinsana ezisanda kuzalwa, asebekhulile nalabo abanesifo segilo esesivele sikhona.

Ukudla iodine ngokweqile kungaba ngumphumela wemithombo yokudla, amavithamini aqukethe iodine nemithi nokuthatha izithasiselo ze-iodine ().

Lokho kusho ukuthi, ucwaningo oluningi lubike ukuthi usawoti one-iodized uphephile futhi unengozi encane yemiphumela emibi yabantu abaningi, noma ngemithamo ecishe iphindwe kasikhombisa inani eliphakanyisiwe lansuku zonke (,,).

Ucwaningo lukhombisa ukuthi usawoti one-iodized uphephile ukuwudla ngengcuphe encane yemiphumela emibi. Umkhawulo ongaphezulu ophephile we-iodine ucishe ube amathisipuni ama-4 (23 amagremu) kasawoti o-iodized ngosuku. Abantu abathile kufanele banakekele ukukala ukudla abakudlile.

Iodine Itholakala Kokunye Ukudla

Yize usawoti one-iodized uyindlela elula futhi elula yokwengeza indlela odla ngayo iodine, akuyona ukuphela komthombo wayo.

Eqinisweni, kungenzeka ngokuphelele ukuhlangabezana nezidingo zakho ze-iodine ngaphandle kokudla usawoti one-iodized.

Eminye imithombo emihle ifaka ukudla kwasolwandle, imikhiqizo yobisi, okusanhlamvu namaqanda.

Nazi izibonelo ezimbalwa zokudla okunothe nge-iodine:

• Izimila zasolwandle: Ishidi eli-1 elomisiwe liqukethe u-11-1,989% we-RDI
• Ikhodi: Ama-ounces ama-3 (ama-gramu angama-85) aqukethe ama-66% we-RDI
• I-yogurt: 1 inkomishi (245 amagremu) iqukethe ama-RDI angama-50%
• Ubisi: 1 inkomishi (237 ml) iqukethe ama-37% e-RDI
• Imfene: Ama-ounces ama-3 (85 amagremu) aqukethe ama-23% we-RDI
• IMacaroni: 1 inkomishi (200 gram) ebilisiwe iqukethe i-18% ye-RDI
• Iqanda: Iqanda elikhulu eli-1 liqukethe i-16% ye-RDI
• I-tuna ekheniwe: Ama-ounces ama-3 (85 amagremu) aqukethe i-11% ye-RDI
• Ama-prunes omisiwe: Ama-prune ama-5 aqukethe i-9% ye-RDI

Kunconywa ukuthi abantu abadala bathole okungenani ama-micrograms ayi-150 we-iodine ngosuku. Kwabesifazane abakhulelwe noma abancelisayo, lelo nani ligxumela kuma-micrograms angama-220 nama-290 ngosuku, ngokulandelana (15).

Ngokudla izinsiza ezimbalwa zokudla okune-iodine usuku ngalunye, ungathola kalula iodine eyanele ngokudla kwakho, usebenzisa noma ngaphandle kokusebenzisa usawoti we-iodized.

Iodine iyatholakala nasezinhlanzini zasolwandle, emikhiqizweni yobisi, ezinhlamvwini nasemacandini. Ukudla izabelo ezimbalwa zokudla okunothe iodine ngosuku kungakusiza uhlangabezane nezidingo zakho, noma ngabe awunalo usawoti we-iodized.

Ingabe Kufanele Usebenzise Usawoti One-iodized?

Uma usebenzisa ukudla okunomsoco okubandakanya eminye imithombo ye-iodine, efana nokudla kwasolwandle noma imikhiqizo yobisi, kungenzeka ukuthi uthola iodine eyanele ekudleni kwakho ngemithombo yokudla kuphela.

Kodwa-ke, uma ukholelwa ukuthi usengozini enkulu yokushoda kwe-iodine, ungahle uthande ukucabanga ukusebenzisa usawoti we-iodized.

Ngokwengeziwe, uma ungatholi okungenani izisetshenziswa ezimbalwa zokudla okune-iodine usuku ngalunye, usawoti one-iodized ungaba yisixazululo esilula sokuqinisekisa ukuthi uhlangabezana nezidingo zakho zansuku zonke.

Cabanga ukukusebenzisa kuhlangene nokudla okunomsoco, okwahlukahlukene ukuqinisekisa ukuthi uhlangabezana nezidingo zakho ze-iodine nezinye izakhamzimba ezibalulekile.