Iodine ndiyo inokosha inokosha yeupenyu, iyo inokonzera kushanda kwetachiona gland. Kushaikwa kweizvi kunowedzera huwandu hwehushutera muropa, uyewo kunomutsa kuonekwa kwekuneta uye kunyange kuora mwoyo. Ndicho chikonzero chikafu chinowanikwa mune iodine chinofanira kunge chiripo pane zvaunodya . Izvo zvinowanikwa mumutambo mukuru, izvo zvinoreva kuti iwe zvechokwadi uchawana sarudzo dzinofanana nekutora kwako.
Zvinodiwa zuva rega rega
Usati waona kuti ndezvipi zvokudya zvinowedzera iodine, unoda kusarudza kuti yakawanda sei iyi inofanira kushandiswa zuva rimwe nerimwe. Nhamba yacho inofanirwa nezera:
- Mucheche - 50 mcg;
- vana kubva 2 kusvika ku6 - 90 mcg;
- vana vechikoro - 120 mkg;
- vanhu vakuru - 150 mcg.
Zvisizvo zvakakosha kutaurira pamusoro pevakadzi vane pamuviri uye vachiyamwisa, sezvo tsika yavo yezuva nezuva inowedzera uye inoita 200 mkg.
Ndezvipi zvokudya zvinokonzera iodini yakawanda?
Pane zvakawanda zvakasarudzwa zvingakubatsira iwe kuzadza muviri nemuwandu wakakwana weizvi:
- Baked potato . Ndizvo zvakakodzera zvakakwana neganda. Ivhareji yepamusoro ye tuber inenge inenge 40% yemari yezuva nezuva.
- Cranberry . Iyo yakawanda inokwana iodine inogona kuwanikwa, zvose newaibva maoriro, uye nekubika, yakabikwa pamusana wayo.
- Prunes . Ichi chigadzirwa chakakosha chikafu mune zvekudya chinofa, vitamini uye iodine. Iodine inowanikwa mumigetsi yakadaro, kunyanya mu 5 pcs. muhuwandu hwe 9% hwemazuva ose.
- Cod . Chikamu chehove inonaka uye yakasviba inogona kuendesa mumuviri inenge 66% yemirairo yezuva nezuva yeIodine.
- Lobster . Kune vafudzi veexotics, zvakakosha kuziva kuti mu 100 g zvechigadzirwa ichi zvinosvika 2/3 yehuwandu hwezuva nezuva.
- Canned tuna . Iodini inowanikwa mukudya kunyange mushure mokurapa. Tuna mumafuta ine 11% yezvokubhadhara zvezuva nezuva pane 85 g yechigadzirwa chacho pachako.
- Denga rakasvibiswa . Yakakurumbira mumakore achangobva kupfuura, chibereko chekurema kwemazivi mu 7 g ine 3000% yebhadharo yezuva nezuva.
- Misi . Mugirazi yemugove wakadaro hauna huwandu hwakawanda hwekasiki, asiwo 37% yezvigadzirwa zvezuva nezuva zveyodini.
- Yoga yoghurt . Muchigadzirwa ichi haisi chete calcium , mapuroteni, asiwo yakawanda yeodhini - 58% yehuwandu hwezuva nezuva.
- Iodized salt . Nzira iri nyore yekuwedzera yakawandisa yeodhomu yakadyiwa. Pa 1 g pane 77 mcg ye iodine.
Iyi inongova shoma shoma yemishonga iyo ine iodine. Iwe unogona paunyanzvi hwako kuwedzera kana kubvisa avo kana zvimwe zvigadzirwa mukati mazvo pane izvi zvinotevera.
Nhasi pane mashefu ezvitoro unogona kuwana michina yeoodised, somuenzaniso, munyu, chingwa, mishonga yemakaka, nezvimwewo. Ndizvo, panguva yekugadzira kwavo, vashandi vanozvipira kuwedzera kuwanda kweiyo microelement. Iwe unogonawo kutenga mhangura makate nemunyu we iodized, mune imwe nguva mukombe wekudya wakabikwa panzvimbo yawo unodzokorora chiyero chezuva nezuva.
Zviri mukati meododhi mune zvigadzirwa
Mitemo inokosha
Kuti urambe huri nehuwandu hweododhi mune zvigadzirwa, mamwe maitiro anofanira kuonekwa:
- Zviri mukati meododhi mune zvigadzirwa zvinokura pasi zvinogona kusiyana zvichienderana nenharaunda yacho.
- Kuwanda kweiyo microelement muzvigadzirwa zvinosanganiswawo nenguva, kunyanya izvi zvinoreva mazai emisi.
- Nekuchengetedzwa kwenguva yakareba uye kupiswa kwemafuta, mamwe iodine yakarasika uye inogona kusvika kusvika 60%.
- Kuti kuchengetedza iodine mumiriwo nemichero, inofanira kutemwa kuita zvidimbu zvakakura kana kushandiswa zvakakwana tisati tabika. Muchiitiko ichi, chiyero chema microelement chinobudiswa chinoderedzwa zvikuru.
- Simba rakanyoroka rinonyanya kuderedza huwandu hweyodini, somuenzaniso, muhove, iyo inenge iri kusvika ku50%, mumigero yehuwani kusvika 75%, uye mumiriwo nemichero kusvika 70%.
- Zvakanakisisa kubika zvekudya zvine iodine mumhepo yekuvhara mumvura yakavharwa.