28 zvekudya zvine ayodini yakawanda
Zvemukati
- Iodine basa
- Rondedzero yezvikafu zvakapfuma iodine
- Kurudziro yezuva nezuva yeodini
- Kushayikwa kweIodini
- Iodine yakawandisa
Zvikafu zvakapfuma muayodini ndezvezvakabva mugungwa zvakaita semackerel kana mussels, semuenzaniso. Zvisinei, kune zvimwe zvekudya zvine hupfumi mu ayodini, senge iodized salt, mukaka nemazai. Izvo zvakakoshawo kuti uzive kuti izvo zvine ayodini mumuriwo nemichero zvakaderera kwazvo.
Iodine yakakosha pakugadzira mahormone etachiona, ayo akakosha maererano nekukura nekusimudzira, pamwe nekutonga kweimwe metabolic maitiro mune muviri. Kushayikwa kweIodine kunogona kukonzera chirwere chinonzi goiter, pamwe nekushomeka kwehomoni, iyo mumatambudziko akaipisisa inogona kukonzera cretinism mumwana. Neichi chikonzero, zvakakosha kusanganisa iodine mukudya.
Iodine basa
Basa reIodini ndere kugadzirisa kugadzirwa kwehomoni nechero gland. Iodine inobatsirawo pakubata, kuchengetedza maitiro ekukura uye kukura kwehuropi hwemwana nehurongwa hwemitsipa zvine mwero, kubva pavhiki regumi nemashanu rekubata kusvika pamakore matatu ekuberekwa. Nekudaro, vakadzi vane nhumbu vanofanirwa kudzivirira kudya zvimwe zvekudya zvine ayodhini, kunyanya mbishi yegungwa mbishi kana isina kubikwa, nedoro, sezvo zvichikonzera njodzi dzekuzvitakura.
Uye zvakare, ayodini ine basa rekugadzirisa akasiyana metabolic maitiro, senge kugadzirwa kwesimba uye kudyiwa kwemafuta akaunganidzwa muropa. Nekudaro, zvinofungidzirwa kuti ayodini inogona kunge iine antioxidant chiito mumuviri, zvisinei hazvo zvimwe zvidzidzo zvinodiwa kuti usimbise hukama uhu.
Rondedzero yezvikafu zvakapfuma iodine
Iyi tafura inotevera inoratidza zvimwe zvekudya zvine hupfumi iodine, chikuru chiri:
| Kudya kwemhuka | Kurema (g) | Iodine pakushumira |
| Mackerel | 150 | 255 mag |
| Mussel | 150 | 180 mi |
| Cod | 150 | 165 µg |
| Salmoni | 150 | 107 µg |
| Merluza | 150 | 100 mag |
| Mukaka | 560 | 86 µg |
| Jongwe | 50 | 80 mag |
| Hake | 75 | 75 mag |
| Sardines mudomasi muto | 100 | 64 µg |
| Shrimp | 150 | 62 mag |
| Herring | 150 | 48 µg |
| Doro | 560 | 45 µg |
| Zai | 70 | 37 mi |
| Trout | 150 | 2 mag |
| Chiropa | 150 | 22 µg |
| Bacon | 150 | 18 µg |
| Cheese | 40 | 18 µg |
| Tuna hove | 150 | 21 mag |
| Itsvo | 150 | 42 µg |
| Sole | 100 | 30 mag |
| Zvidyarwa-zvinodyiwa zvekudya | Kurema kana kuyera (g) | Iodine pakushumira |
| Wakame | 100 | 4200 µg |
| Kombu | 1 g kana 1 shizha | 2984 µg |
| Nori | 1 g kana 1 shizha | 30 mag |
| Yakabikwa bhinzi yakafara (Phaseolus lunatus) | 1 mukombe | 16 mag |
| Prune | 5 zvikamu | 13 mag |
| Banana | 150 g | 3 mag |
| Iodized munyu | 5 g | 284 µg |
Zvimwe zvekudya zvakaita semakarotsi, cauliflower, chibage, mufarinya nemashizha emishenjere zvinoderedza kunwa kweayodhi nemuviri, saka kana zvikaitika zvekumedza kana kudya kwakanyanya kweayodini, izvi zvekudya zvinofanirwa kudzivirirwa.
Uye zvakare, kune zvimwe zvekuwedzera zvinovaka muviri senge spirulina iyo inokanganisa gland yegland, saka kana munhu aine chirwere chine chekuita nehutachiona zvinokurudzirwa kuti utsvage zvekurapa kana wezvehutano usati watora chero rudzi rwekuwedzera.
Kurudziro yezuva nezuva yeodini
Iyi tafura inotevera inoratidza kurudziro yezuva nezuva yeodhini pamatanho akasiyana ehupenyu:
| Zera | Kurudziro |
| Kusvika pagore rimwe | 90 µg / zuva kana 15 µg / kg / zuva |
| Kubva 1 kusvika kumakore matanhatu | 90 µg / zuva kana 6 µg / kg / zuva |
| Kubva pamakore manomwe kusvika gumi nemaviri | 120 µg / zuva kana 4 µg / kg / zuva |
| Kubva pamakore gumi nematatu kusvika gumi nemasere | 150 µg / zuva kana 2 µg / kg / zuva |
| Pamusoro pemakore 19 | 100 kusvika 150 µg / zuva kana 0.8 kusvika 1.22 µg / kg / zuva |
| Kubata | 200 kusvika 250 µg / zuva |
Kushayikwa kweIodini
Kushayikwa kwe ayodini mumuviri kunogona kukonzera goiter, umo mune kuwedzera kwehukuru hwehutachiona, sezvo gland iri kumanikidzwa kushanda zvakanyanya kutora iodine uye kugadzira mahormone etachiona. Aya mamiriro anogona kukonzeresa kumedza, kuoneka kwemapundu mumutsipa, kufema uye kusagadzikana.
Uye zvakare, iodine fata inogona zvakare kukonzera kusagadzikana mukushanda kweiyo thyroid, izvo zvinogona kukonzeresa hyperthyroidism kana hypothyroidism, mamiriro ekushandurwa kwehomoni.
Panyaya yevana, kushayikwa kwe ayodini kunogona kukonzera goiter, kunetseka kwekuziva, hypothyroidism kana cretinism, nekuti kukura kwehuropi uye huropi kunogona kukanganiswa zvakanyanya.
Iodine yakawandisa
Kushandisa ayodini zvakawandisa kunogona kukonzera manyoka, kurwadziwa mudumbu, kuda kurutsa, kurutsa, tachycardia, miromo yebluish uye zvigunwe zvemunwe.
Zvinyorwa Zvitsva
Maziso Anodonhedza Maziso Akaoma
