Chithunzi: Shutterstock Iodine amaonedwa kuti ndi mchere wofunikira m'matupi athu. Ndi mchere wamchere womwe umapezeka m'madzi am'madzi. Ndi micronutrient yofunikira ndipo imafunika kuti thupi lanu lizigwira ntchito bwino. Iodine mwachilengedwe ayodini ndi mwala wakuda, wonyezimira kapena utoto wofiirira, koma nthawi zambiri umapezeka m'nthaka yapadziko lapansi ndi madzi a m'nyanja. Zakudya zingapo zamchere zamchere ndi zomera zimakhala ndi ayodini, ndipo mcherewu umapezeka kwambiri mu mchere wa ayodini. Zakudya zokhala ndi ayodini zimatha kuwonetsetsa kuti zofunikira zanu za mcherewu zikukwaniritsidwa .
Tsopano, chifukwa chiyani kwenikweni timafunikira ayodini? Thupi lathu silingathe kupanga ayodini palokha, zomwe zimapangitsa kukhala micronutrient yofunikira. Chifukwa chake, nthawi zonse muyenera kuwonetsetsa kuti kumwa kwanu kwa ayodini ndikokwanira. Komabe, pafupifupi gawo limodzi mwa magawo atatu a dziko lapansi lidakali pachiwopsezo cha kusowa kwa ayodini. Kupeza ayodini wokwanira m'zakudya zanu kwawonetsedwa kuti kumathandizira kusintha kagayidwe kanu, thanzi laubongo, ndi kuchuluka kwa mahomoni.
Malinga ndi National Institute of Health, munthu wamkulu ayenera kudya pafupifupi 150 mcg ya ayodini patsiku ndipo bungwe la International Council for the Control of Iodine Deficiency Disorders limalimbikitsa kuti amayi apakati azimwa kwambiri 250 mcg patsiku. Iodine yodible imapezeka makamaka muzakudya zam'nyanja ndi masamba a m'nyanja pamodzi ndi zakudya zina. Kupatula izi, mchere wa ayodini ndi njira yabwino yophatikizira ayodini muzakudya zanu zatsiku ndi tsiku.
Chithunzi: Shutterstock Mavuto Amene Amakumana Nawo Chifukwa Chosowa Chakudya Chokhala ndi ayodini
Iodine imatithandiza kupewa zinthu zoopsa komanso kuti thupi lizigwira ntchito bwino. Nazi zinthu zingapo zomwe zingapewedwe ndi kumwa pafupipafupi komanso moyenera kwa ayodini.Hypothyroidism: Hypothyroidism ndi chikhalidwe chomwe chimachitika pamene thupi lanu silingathe kupanga mahomoni okwanira a chithokomiro. Hormone iyi imathandiza thupi lanu kuyendetsa bwino kagayidwe kake ndikulimbitsa chiwalo chanu. Iodine ndi yofunika kwambiri pakupanga mahomoni a chithokomiro cha chithokomiro chanu, kotero kupeza ayodini wokwanira kungalepheretse kapena kuchiza zizindikiro za hypothyroidism.
Mitsempha: Ngati thupi lanu silingathe kutulutsa chithokomiro chokwanira mahomoni, ndiye kuti chithokomiro chanu chokha chingayambe kukula. Chithokomiro chanu chili m'khosi mwanu, pansi pa nsagwada zanu. Ikayamba kukula, mudzawona chotupa chachilendo chikukula pakhosi panu - chomwe chimadziwika kuti goitre. Kupeza ayodini wokwanira kungathandizedi kuteteza goiter.
Kuchepetsa Chiwopsezo cha Zilema pa Kubadwa: Amayi omwe ali ndi pakati ayenera kumwa ayodini wambiri kuposa ena. Imateteza mitundu ingapo ya zilema zobadwa. Makamaka, ayodini amathandiza kuti ubongo ukhale wabwino. Kupeza ayodini wokwanira pa nthawi ya mimba kumatha kupewetsa zilema zomwe zingakhudze ubongo, kupita padera, ndi kubereka mwana wakufa.
Chithunzi: Shutterstock Zosankha Zopatsa Iodine-Rich Food
Onetsetsani kuti mumalandira ayodini wokhazikika pophatikiza zotsatirazi muzakudya zanu.
Chithunzi: Shutterstock Tsinani Mumchere: Kotala la supuni ya tiyi ya mchere wamchere wa ayodini amapereka pafupifupi 95 ma micrograms ayodini. Zowonadi, mchere wochuluka ukhoza kukweza kuthamanga kwa magazi mwa anthu ena, koma chiyambi chachikulu cha mchere muzakudya zathu sizomwe zimachokera ku shaker-ndi mtundu womwe umawonedwa muzakudya zokonzedwa.
The Heart Association ikusonyeza kuti sitiyenera kudya mamiligalamu 2,400 a sodium patsiku. Kotala la supuni ya tiyi ya mchere imakhala ndi mamiligalamu 575 a sodium, kotero mutha kuwaza mchere pa mbale yomwe mumakonda. Koma chonde dziwani ndikuwerenga kalembedwe ka mchere musanagule chifukwa zinthu zambiri za 'mchere wa m'nyanja' mulibe ayodini.
Chithunzi: Shutterstock Onjezani Zakudya Zam'madzi Zam'madzi: Gawo la ma ounces atatu la shrimp lili ndi ma micrograms 30 a ayodini, matupi awo amanyowa mcherewo kuchokera m'madzi a m'nyanja omwe amaunjikana m'matupi awo. Gawo limodzi la ma ounces atatu la cod lophika limanyamula ma micrograms 99 a ayodini, ndipo ma ounces atatu a nsomba zamzitini mu mafuta ali ndi ma microgram 17. Onse atatu amatha kuvala saladi yanu yamasana mukukweza ayodini.
Mabass a m'nyanja, haddock, ndi nsomba alinso ndi ayodini wambiri. Seaweed ndi gwero lalikulu la ayodini, makamaka omwe amapezeka m'masamba onse am'nyanja. Mmodzi wa magwero olemera a izo zikanakhala kuphatikizapo udzu wotchedwa kelp.
Chithunzi: Pexels Yesetsani Kuphulika kwa Cheese: Pafupifupi zinthu zonse zamkaka zimakhala ndi ayodini. Pankhani ya tchizi zosankha zanu zopindulitsa kwambiri zingakhale cheddar. Tchizi imodzi ya cheddar ili ndi ma microgram 12 a ayodini, mutha kusankhanso Mozzarella.
Chithunzi: Shutterstock Nenani Inde ku Yoghurt: Kapu imodzi ya yoghurt yopanda mafuta ochepa imakhala ndi ma microgram 75 a ayodini. Ndilo theka la gawo lanu latsiku ndi tsiku komweko, ndikwabwino kwa m'mimba komanso kuchuluka kwa calcium ndi mapuloteni.
Chithunzi: Shutterstock Mazira, Nthawizonse: Iodini ndi yofunika kwambiri pakukula kwachidziwitso ndi maganizo kwa makanda. Zimakhudzanso mulingo wa IQ. Imodzi mwa njira zodalirika komanso zosavuta zopezera ayodini muzakudya zanu ndi kudzera mu yolk ya dzira. Dzira lalikulu lili ndi ma microgram 24 a ayodini.
Ambiri aife timakonda kulamula azungu kuti achepetse cholesterol, koma ndi yolk yachikasu yomwe ili ndi ayodini. Mazira awiri opalasa amapereka gawo limodzi mwamagawo atatu a zosowa zanu zatsiku ndi tsiku. Muwaza mchere wa patebulo pa chiwombankhanga chanu ndipo mwagunda nambala yanu ya ayodini pakutha kwa kadzutsa.
Chithunzi: Shutterstock Pitani The Milk Way: Malinga ndi kafukufuku wosiyanasiyana, 250ml iliyonse ya mkaka imakhala ndi pafupifupi ma microgram 150 a ayodini. Zakudya za ng'ombe, chakudya ndi udzu wa ng'ombe zimasamutsa ayodini ku mkaka wawo. Langizo: Ngati mukuyang'ana ayodini, musasankhe zakudya za mkaka wa organic. Mkaka wa organic umakhala ndi ayodini wocheperako chifukwa cha zomwe ng'ombe zimadyetsedwa, malinga ndi kafukufukuyu Food and Chemical Toxicology .
Chithunzi: Shutterstock Osalumpha Zipatso Ndi Zamasamba Zanu: Zipatso ndi ndiwo zamasamba zimakhala ndi ayodini, koma kuchuluka kwake kumasiyana malinga ndi nthaka yomwe zimamera. Theka la kapu ya nyemba zophika zimakhala ndi ma microgram 8 a ayodini ndipo ma prunes owuma asanu amakhala ndi ma microgram 13. Mutha kuwonjezera pang'onopang'ono, makamaka ngati mumatsatira malangizo a Heart Association oti muzidya zipatso zisanu ndi zitatu kapena kupitilira zamasamba tsiku lililonse. Ndikofunika kupewa masamba ena a cruciferous omwe angalowerere nawo chithokomiro ntchito .
Izi zikuphatikizapo kabichi, Brussels zikumera, kolifulawa , kale, sipinachi ndi mpiru. Zitsambazi zimakhala ndi goitrogens kapena zinthu zomwe zingayambitse kukula kwa chithokomiro. Kuphika masamba anu kumachepetsa kuchuluka kwa zinthu zomwe zingakuipitseni muzamasamba zathanzi.
Chithunzi: Shutterstock Chakudya Chochuluka cha Iodine: FAQs
Q. Kodi pali zotsatira zoyipa za kumwa kwambiri ayodini?
KWA. Monga chilichonse, kudya kwa ayodini kuyeneranso kukhala koyenera. Ngati munthu amwa ayodini wochuluka kwambiri, akhoza kukhala ndi kutupa kwa chithokomiro komanso khansa ya chithokomiro. Kuchuluka kwa ayodini kungayambitse kumverera kwa kutentha pakhosi, pakamwa, ndi m'mimba. Zingayambitsenso kutentha thupi, kupweteka m'mimba, nseru, kusanza, kutsekula m'mimba, kugunda kwa mtima, komanso nthawi zambiri, chikomokere.Q. Ndi kuchuluka kwanji komwe kumalimbikitsidwa kwa mibadwo yosiyana?
KWA. National Institute of Health, USA imalimbikitsa ziwerengero izi:- - Kuyambira kubadwa mpaka miyezi 12: Sizinakhazikitsidwe
- - Ana a zaka 1-3: 200 mcg
- - Ana a zaka 4-8: 300 mcg
- - Ana a zaka 9-13: 600 mcg
- - Achinyamata azaka zapakati pa 14-18: 900 mcg
- - Akuluakulu: 1,100 mcg
