Iodine enye yeyona michele i-microelements ebaluleke kakhulu emzimbeni, echaphazela ukusebenza kakuhle kwegciwane le-thyroid, ukuveliswa kunye nokutshintshwa kwamahomoni. Kubalulekile ukusebenzisa imimiselo yansuku zonke ye-iodine ngosuku ukwenzela ukukhusela izifo zeli candelo.
Umgangatho wansuku zonke we-iodine kubantu
Kubantwana abangaphantsi kweminyaka emibini, isiqhelo si-50 μg (microgram), ukusuka kwiminyaka emibili ukuya kwimithandathu-90 μg. Kuphuhliso oluqhelekileyo lomzimba weselula, i-120 μg iyadingeka, kunye ne-150 μg yabantu abadala. Omnye wemithetho: ukugcina ngokungqongqo imilinganiselo yansuku zonke, kuba iodode engaphezulu ingakhokelela kwimiphumo emibi.
Ziziphi ukutya ezizityebi kwi-iodine?
Ininzi ye-iodine enezinto zokutya zaselwandle. Phantse zonke iintlobo zeentlanzi, i-shrimp ne-squid ziqulethe i-iodine yemihla ngemihla kubantu. Ulwandle kakade lulodwa lweemveliso eziqukethe ii-iodine ngokukhulu-150-200 μg nge-100 amagremu. Kwakhona eli qela liquka ioli yeentlanzi (700 μg), isibindi sesibindi (370 μg).
Ezinye iintlanzi zaselwandle zinama-iodine encinci, kodwa ke, ngokwaneleyo ukugcina umgangatho kumzimba uqhelekileyo. Ngaloo ndlela, i-salmon, i-flumer and sea bass iqulethe i-150-200 μg ye-iodine, kunye ne-shrimp kunye ne-squid-200-300 μg. Ngenxa yoko, abahlali beenkalo zonxweme abanako ukuba babhalise izifo ezihambelana ne-hormonal system kunye ne-thyroid gland.
Khumbula ukuba kufuneka udle iintlanzi kuphela ngosuku. Kukho ininzi ye-iodine kuyo, ukukhululeka kwayo kunokukhokelela kwimiphumo emibi kunye nokungabikho. Iodine enkulu kakhulu ikhokelela kwisifo se-thyroid, isimo sengqondo esingenakuqina. Oku kukhokelela ekunciphiseni kwimali efunekayo yamarmone emzimbeni.
Akukho iimveliso zaselwandle ezinomlinganiselo we-iodine eninzi
Abemi beendawo eziphambili zelizwe baxhomekeke ngakumbi ekunqongopheni kwe-iodine, kodwa banokuthintela izifo ezinxulumene nazo. Ukwenza oku, udinga ukutya ukutya ezithile ngosuku kwaye ngezinye izihlandlo utshintshe ukutya kwakho ukuze ugweme ukuyisebenzisa.
Imifuno eninzi kunye neziqhamo zinomlinganiselo okwaneleyo wezinto. I-100 gram yeipulo iqukethe i-microgram ye-70 ye-iodine, ephezulu kwizityalo. Iodine ityebile kwi-persimmon, i-broccoli, iimbotyi kunye nama-mushroom.
Inyama, ngaphezu kwezo zonke iiprotheni eziyaziwayo, zinomlinganiselo othile we-iodine. Kwi-100 gram yengulube okanye inyama yenkomo ngu-10-12 mcg ye-iodine. Inkukhu kule ndawo ibancinci kubo, nangona iodine kule mveliso yokutya ikhona.
Iodine ifumaneka kwizinto eziqhelekileyo zokutya: isonka, i-oatmeal, ubisi kunye ne-ukhilimu omuncu. Ukusetyenziswa kwansuku zonke kunye nokuhlanganiswa kwemveliso eyahlukeneyo kuya kunceda ukubuyisela izinga le-iodine emzimbeni.
Yisiphi isongelo sokuntuleka kwe-iodine?
Ngokunqongophala komzimba omnye, umzimba wonke uhlupheka. Ukutya okunganeleyo kokutya apho umxholo we-iodine unempembelelo enkulu ekuphuhliseni ubulumko, kunye nabantwana abangayitholi iodine, baqhutywe kakubi kunezinye. Iodine ichaphazela ukuphuhliswa komzimba ukusuka kwimihla yokuqala yokuphuhliswa kwe-intrauterine kunye neefomtheni, i- carbohydrates , inkqubo ye-metabolism kunye nophuhliso olufanelekileyo lwendalo yonke, ngoko ke iodine ibalulekile ngexesha lokukhulelwa.
Ukuchonga ukusilela kwe-iodine kulula kakhulu: udwebe kwesikhumba se-forearm okanye udibe i-mesh ye-iodine kwaye ubukele ixesha elide eliya kwesikhumba. Ukuba sele sele iphakathi kweeyure ezimbini asiyi kuba - kwimizimba le nto ayaneleyo. Kwimeko eqhelekileyo, iodine iya kufakwa ubuncinane kwiiyure ezili-12. Enye indlela ukufumana ukuba kukho naziphi iimpawu zokuntuleka kwe-iodine. Phakathi kwabo, ukukhathala okuphezulu, amandla okusebenza okuphantsi, ukunyaniseka, ukulala, ukuzuza ubunzima, ukuhluleka kokuhamba komzimba kwabasetyhini. Yaye ukuba uyakrokrela ukuba unqongophala lwe-iodine, kuyimfuneko ukupasa iimvavanyo zomsebenzi we-hormone ye-thyroid.