Iodine iyi-microelement ebalulekileyo ebomini, ejongene nokusebenza kwe-thyroid gland. Ukungabikho kwezi zinto kwandisa izinga le-cholesterol egazini, kwaye kubangela ukuba kubonakale ukukhathala kunye nokudakumba. Yingakho ukutya okucebileyo kwi-iodine kufuneka kube khona ekudleni kwakho. Ziye zenziwa kwi-assortment enkulu, oku kuthetha ukuba ngokuqinisekileyo uya kufumana iinketho eziza kuhambelana nekhono lakho.
Izinga lemihla ngemihla eliyimfuneko
Ngaphambi kokuba ufumane ukuba yikuphi ukutya okuqulethe iodine ephezulu, kufuneka unqume ukuba uninzi lwalolu hlobo olufunekayo lusetyenziswa njani imihla ngemihla. Inani lixhomekeke kwixesha elide:
- Iintsana - 50 mcg;
- abantwana ukusuka kwi-2 ukuya kwi-6 ukuya kwi-90 mcg;
- abantwana besikolo - 120 mkg;
- abadala - 150 mcg.
Ngokwahlukileyo kuyimfuneko ukuxelela malunga nabafazi abakhulelweyo nabancelisayo, njengokuba umgangatho wabo wosuku usanda kwaye wenza 200 mkg.
Ziziphi ukutya eziqukethe iodine ezininzi?
Kukho iindlela ezininzi ezahlukileyo eziza kukunceda uzalise umzimba ngomlinganiselo ofanelekileyo walolu hlobo:
- Iifatates ezibhaka . Ngaba kuyimfuneko ngokucacileyo ngesikhumba. Ubungakanani obuqhelekileyo be-tuber buqulethe malunga ne-40% yesibonelelo somhla.
- ICranberry . Inani elifunekayo le-iodine linokufumaneka, kokubili amajikijolo amnandi, kunye nokupheka, kuphekwe ngesiseko.
- Ukucinywa . Lo mveliso onobunono ucebile ekudleni kokutya, iivithamini kunye ne-iodine. Iodine itholakala kwimveliso enjalo, ngokuchanekileyo kwi-5 pcs. kwi-9% yemigangatho yansuku zonke.
- Cod . Inxalenye yentlanzi enomnandi kunye neentlanzi ezinokuthi ungayithumela emzimbeni malunga ne-66% yemigangatho yansuku zonke ye-iodine.
- Lobster . Kubalandeli be-exotics, kulufanelekile ukwazi ukuba kwi-100 g yalo mveliso ufike kwi-2/3 yezinga lemihla ngemihla.
- Ityhuna . Iodine itholakala ekutya nangemva kwonyango. I-oyile kwioli iqulethe i-11% yesibonelelo sosuku ngalunye nge-85 g yemveliso ngokwayo.
- Elwandle elomileyo . Edumile kwiminyaka yamuva, umkhiqizo wokulahleka kwesisindo kwi-7 g iqulethe i-3000% yesibonelelo somhla ngemihla.
- Ubisi . Kwiglasi yemveliso enjalo iqulethe kuphela inani elikhulu le-calcium, kodwa kwakhona i-37% yemigangatho yansuku zonke ye-iodine.
- Yoghurt yendalo . Kule mveliso akukho kuphela i- calcium , iprotheni, kodwa ixabiso elikhulu le-iodine-58% yezinga lemihla ngemihla.
- Ityuwa . Indlela elula yokunyusa inani le-iodine elidliwe. Ku-1 g kukho i-77 mcg ye-iodine.
Olu luhlu oluthile lweemveliso apho kukho iodine. Ungakwazi ukufaka ingqiqo yakho okanye ukhiphe loo mveliso okanye neminye imveliso apho kukho le nxalenye yokulandelela.
Namhlanje kwii-shelves zesitolo ungayifumana imveliso e-iodididi, umzekelo, ityuwa, isonka, iimveliso zobisi, njl njl. Ngaloo nto, ngexesha lokuvelisa kwabo, abakhiqizi banyuke ngenjongo yokwandisa ukuxinwa kwale microelement. Unokuthenga kwakhona ii-cubes zamanzi kunye netyuwa e-iodidi, kwimeko apho isitya sesobho esiphekwe kwisiseko sawo sizalisa isantya sosuku.
Umxholo we-iodine kwimveliso
Imithetho ebalulekileyo
Ukugcina umxholo we-iodine kwimveliso, iimeko ezithile kufuneka zigcinwe:
- Umxholo we-iodine kwimveliso ekhulayo emhlabeni ingahluka ngokuxhomekeka kummandla.
- Isixa sale microelement kwiimveliso siphinde sichaphazelwe yonyaka, ngoku oku kubhekisela kwimveliso yobisi.
- Ngokugcinwa kwexesha elide kunye nokunyusa kwefuthe, ezinye ze-iodine zilahlekile kwaye zingafikelela kuma-60%.
- Ukuze kugcinwe iodine kwiimifuno kunye neziqhamo, kufuneka zinqunywe zibe ziinqununu okanye zicutshungulwe ngokupheleleyo ngaphambi kokupheka. Kule meko, inani le-microelement ukuba likhuphuke liyancitshiswa kakhulu.
- Ukubilisa okunamandla kuncitshisa kakhulu inani le-iodine, umzekelo, kwintlanzi, ipesenteji ifike kuma-50%, kwimveliso yobisi ukuya kuma-75%, kunye nakwiimifuno neziqhamo ukuya kuma-70%.
- Kukulungele ukupheka ukutya okucebileyo kwi-iodine ekutheni uqhube kwisitya esivaliweyo.