I-iodine ingenye ye-microelements ebaluleke kakhulu emzimbeni, okuthinta ukusebenza kahle kwegciwane le-thyroid, ukukhiqizwa nokushintshaniswa kwama-hormone. Kubalulekile ukusebenzisa isimiso sezinsuku zonke ze-iodine ngosuku ukuvimbela izifo zalesi sigaba.
Umkhuba wansuku zonke we-iodine kubantu
Kubantwana abangaphansi kweminyaka emibili, isimiso siyi-50 μg (microgram), kusukela eminyakeni emibili kuya kweyisithupha - 90 μg. Ukuze kuthuthukiswe okujwayelekile umzimba womfana, ku-120 μg kuyadingeka, futhi ku-150 μg omdala. Omunye wemithetho: ukugcina kahle izindleko zansuku zonke, ngoba iodine ngokweqile kungaholela emiphumeleni emibi.
Yikuphi ukudla okucebile iodini?
I-iodine kakhulu-equkethe izilwane zasolwandle. Cishe zonke izinhlobo zezinhlanzi, ama-shrimp kanye nama-squid ziqukethe isimiso nsuku zonke se-iodine kubantu. I-Sea kale ingomunye wemikhiqizo equkethe i-iodine ngobuningi obukhulu - u-150-200 μg ngamagremu angu-100. Futhi leli qembu lihlanganisa amafutha wezinhlanzi (700 μg), isibindi se-cod (370 μg).
Ezinye izinhlanzi zasolwandle zine-iodine encane, kepha, okwanele ukugcina izinga layo emzimbeni kuvamile. Ngakho-ke, i-saumoni, amaxhaphozi asolwandle nolwandle afaka 150-200 μg ye-iodine, nezinhlanzi kanye ne-squid - 200-300 μg. Ngakho-ke, izakhamuzi zasogwini zingenakubalwa ukubhalisa izifo ezihambisana ne-hormonal system kanye ne-gland gland.
Khumbula ukuthi udinga kuphela udle izinhlanzi kanye ngosuku. Kuningi lwe-iodine kulo, ukukhululeka kwalo kungaholela emiphumeleni emibi kanye nokuntuleka. Iodine kakhulu kakhulu iholela nesifo se-thyroid, isimo sengqondo esingaguquki. Lokhu kuholela ekunciphiseni inani elidingekayo lamahomoni emzimbeni.
Akuwona imikhiqizo yasolwandle equkethe i-iodine eningi
Izakhamuzi zasemaphandleni asezindaweni ezisemaphandleni zithandwa kakhulu nge-iodine, kodwa zingavimbela nezifo ezihlobene. Ukuze wenze lokhu, udinga ukudla okunye ngosuku futhi ngezinye izikhathi ushintshe ukudla kwakho ukuze ugweme ukujwayela.
Imifino nemifino eminingi iqukethe inani elanele lempahla. Amagremu ayi-100 e-apula aqukethe ama-microgram angu-70 e-iodine, ephakeme kakhulu phakathi kwezithelo. I-iodine icebile, i-broccoli, ubhontshisi nama-mushroom.
Inyama, ngaphezu kwawo wonke amaprotheni awaziwayo, une-iodine ethile. Ku amagremu angu-100 yengulube noma yenkomo yilaba ngu-10-12 mcg we-iodine. Inkukhu kule simo ibaluleke kakhulu kubo, nakuba i-iodine kulo mkhiqizo wokudla nayo ikhona.
Iodine itholakala nokudla okuvamile: isinkwa, i-oatmeal, ubisi kanye nosawoti omuncu. Ukusetshenziswa kwansuku zonke kanye nokuhlanganiswa kwemikhiqizo ehlukene kuzosiza ukubuyisela izinga le-iodine emzimbeni.
Iyiphi ingozi yokuntuleka kwe-iodine?
Ngokuntuleka kwe-microelement eyodwa kuphela, umzimba wonke uhlupheka. Ukudla okwanele kokudla okukhona lapho okuqukethwe kwe-iodine kunethonya elikhulu ekuthuthukiseni ubuhlakani, kanti izingane ezingatholi iodine, zithuthuka kancane kunezinye. I-iodine ithinta ukuthuthukiswa komzimba kusukela ezinsukwini zokuqala zokuthuthukiswa kwe-intrauterine kanye namafomu amaprotheni, ama-carbohydrates , uhlelo lokumisa umzimba kanye nokuthuthukiswa okufanele kwayo yonke inyama, ngakho-ke iodine ibalulekile ngesikhathi sokukhulelwa.
Ukubona ukuntuleka kwe-iodine kulula: gweba isikhumba se-forearm noma uhlebe isikhwama se-iodine futhi ubuke ukuthi kuyoba isikhathi esingakanani esikhumbeni. Uma usuvele ungakapheli amahora amabili awuyikuba - enyameni le nto ayanele. Esimweni esivamile, i-iodine izokwenziwa okungenani amahora ayishumi nambili. Enye indlela ukuthola ukuthi kukhona yini izimpawu zokuntuleka kwe-iodine. Phakathi kwabo, ukukhathala okukhulu, amandla okusebenza aphansi, ukuzithemba, ukulala, ukuzuza isisindo, ukwehluleka komjikelezo kokuya esikhathini kwabesifazane. Futhi uma usola ukuthi unesidingo se-iodine, kuyadingeka ukudlulisa ukuhlolwa komsebenzi wamahomoni wegciwane.