Setšoantšo: Shutterstock Iodine e nkoa e le diminerale ea bohlokoa bakeng sa 'mele ea rona. Ke liminerale tse fumanehang hangata tse fumanehang lijong tsa leoatleng. Ke micronutrient ea bohlokoa 'me e hlokoa ke' mele oa hau hore o sebetse hantle. Iodine ka tlhaho ea iodine ke lejoe le lefifi, le benyang kapa dae e pherese, empa hangata e fumanoa mobung oa lefatše le metsing a leoatle. Lijo tse 'maloa tsa metsi a letsoai le tse entsoeng ka limela li na le iodine, 'me mineral ena e fumaneha hohle letsoaing le nang le iodid. Lijo tse nang le iodine tse ngata li ka etsa bonnete ba hore litlhoko tsa hau tsa minerale ena lia fihlelleha .
Joale, hobaneng ha re hlile re hloka iodine? 'Mele ea rona ha e khone ho hlahisa iodine ka boeona, e leng se etsang hore e be micronutrient ea bohlokoa. Ka hona, o lokela ho etsa bonnete ba hore ho noa iodine ho lekane. Leha ho le joalo, hoo e ka bang karolo ea boraro ea lefatše e ntse e le kotsing ea khaello ea iodine. Ho fumana iodine e lekaneng lijong tsa hau ho bontšitsoe ho thusa ho ntlafatsa metabolism ea hau, bophelo bo botle ba boko ba hau le maemo a lihomone tsa hau.
Ho ea ka Setsi sa Sechaba sa Bophelo bo Botle, motho e moholo ea tloaelehileng o lokela ho ja hoo e ka bang 150 mcg ea iodine ka letsatsi 'me Lekhotla la Machaba la Taolo ea Mathata a Khaello ea Iodine le khothalletsa ho noa ha iodine hanyenyane ho bakhachane ba 250 mcg ka letsatsi. Iodine e jeoang e fumanoa haholo-holo lijong tsa leoatleng le meroho ea leoatleng mmoho le dijo tse ding. Ntle le tsena, letsoai le iodised hape ke mokhoa o motle oa ho kenyelletsa iodine lijong tsa hau tsa letsatsi le letsatsi.
Setšoantšo: Shutterstock Mathata a Tobaneng le 'ona ka lebaka la Khaello ea Lijo tse Nang le Iodine
Iodine e re thusa ho thibela maemo a feteletseng le ho boloka mesebetsi ea 'mele. Mona ke maemo a 'maloa a ka thibeloang ka tšebeliso ea kamehla le e nepahetseng ea iodine.Hypothyroidism: Hypothyroidism ke boemo bo hlahang ha 'mele oa hau o sitoa ho hlahisa hormone ea qoqotho e lekaneng. Hormone ena e thusa 'mele oa hau ho laola metabolism ea hau le ho matlafatsa tšebetso ea setho sa hau. Iodine e bohlokoa bakeng sa tlhahiso ea lihomone tsa 'mele oa hau, kahoo ho fumana iodine e lekaneng ho ka thibela kapa ho phekola matšoao a hypothyroidism.
Li-Goiters: Haeba 'mele oa hau o sa khone hlahisa qoqotho e lekaneng Hormone, joale thyroid ea hau ka boeona e ka qala ho hola. Thyroid ea hau e ka har'a molala oa hau, ka tlas'a mohlahare oa hau. Ha e qala ho hola, u tla hlokomela hore ho hlaha kotola e makatsang molaleng oa hau - e tsejoang e le goitre. Ho fumana iodine e lekaneng ka sebele ho ka thibela goiter.
Kotsi e Fokotseng ea Bohloko ba Tsoalo: Basali ba baimana ba lokela ho sebelisa iodine ho feta ba bang. E thibela mefuta e 'maloa ea bokooa ba tsoalo. Haholo-holo, iodine e thusa ho tšehetsa tsoelo-pele ea boko bo botle. Ho fumana iodine e lekaneng nakong ea bokhachane ho ka thibela bofokoli bo ka ’nang ba ama boko, ho senyeheloa ke mpa, le pelehi e shoele.
Setšoantšo: Shutterstock Iodine-Rich Food Options
Netefatsa hore o fumana iodine ka mehla ka ho kenyelletsa tse latelang lijong tsa hau.
Setšoantšo: Shutterstock Tlanya ka Letsoai: Kotara ea teaspoon ea letsoai la iodised tafoleng e fana ka hoo e ka bang 95 micrograms ea iodine. Ha e le hantle, letsoai le lengata le ka phahamisa khatello ea mali ho batho ba itseng, empa tšimoloho e ka sehloohong ea letsoai lijong tsa rona ha se mofuta o oelang ho tloha ho shaker-ke mofuta o bonoang lijong tse entsoeng.
Pelo Association e fana ka maikutlo a hore re se ke ra ja limiligrama tse fetang 2,400 tsa sodium ka letsatsi. Kotara ea teaspoon ea letsoai e na le li-milligrams tse 575 tsa sodium, kahoo o ka tšeptjoa ka botšepehi sejaneng seo u se ratang. Empa ka kopo etsa bonnete ba hore u bale leibole ea letsoai pele u e reka kaha lihlahisoa tse ngata tsa 'letsoai la leoatle' ha li na iodine.
Setšoantšo: Shutterstock Phahamisa Lijo tsa Leoatleng: Karolo ea li-ounce tse tharo tsa shrimp e na le li-micrograms tse 30 tsa iodine, 'mele ea tsona e monya minerale e tsoang metsing a leoatle a bokellanang' meleng ea tsona. Karolo ea li-ounces tse tharo ea cod e halikiloeng e na le li-micrograms tse 99 tsa iodine, 'me li-ounces tse tharo tsa tuna e entsoeng ka makotikoting ka oli li na le li-microgram tse 17. Ka boraro ba bona ba ka apesa salate ea hau ea lijo tsa mots'eare ha ba ntse ba phahamisa iodine ea hau.
Li-sea bass, haddock le perch le tsona li na le iodine e ngata. Seaweed hape ke mohloli o moholo oa iodine, e fumanehang haholo merohong eohle ea leoatle. E 'ngoe ea mehloli e ruileng ka ho fetisisa ea eona e ne e tla kenyeletsa lehola la lewatle e bitsoang kelp.
Setšoantšo: Pexels Ikemisetse ho phatloha ha Cheese: Ha e le hantle, lihlahisoa tsohle tsa lebese li tlatsitsoe ka iodine. Ha ho tluoa tabeng ea chisi likhetho tsa hau tse molemo ka ho fetisisa e ka ba cheddar. Cheese e le 'ngoe ea cheddar e na le li-microgram tse 12 tsa iodine, u ka khetha le Mozzarella.
Setšoantšo: Shutterstock E re E ho Yoghurt: Komiki e le 'ngoe ea yogurt e nang le mafura a tlaase e na le li-microgram tse 75 tsa iodine. Ke halofo ea kabelo ea hau ea letsatsi le letsatsi hona moo, hape e molemo bakeng sa mala le calcium e ngata le protheine.
Setšoantšo: Shutterstock Mahe, Kamehla: Iodine e bohlokoa haholo bakeng sa kholo ea kelello le kelello ho masea. E ama boemo ba IQ hape. E 'ngoe ea litsela tse tšepahalang le tse bonolo tsa ho fumana iodine lijong tsa hau e ka ba ka li-yolk tsa mahe. Lehe le leholo le na le 24 micrograms tsa iodine.
Ba bangata ba rona re tloaetse ho laela mahe a makhooa hore a fokotse k'holeseterole, empa ke yolk e mosehla e nang le iodine. Mahe a mabeli a foqotsoeng a fana ka karolo ea boraro ea litlhoko tsa hau tsa letsatsi le letsatsi. Fafatsa letsoai la tafole holim'a scramble ea hau 'me u be u fumane nomoro ea hau ea iodine qetellong ea lijo tsa hoseng.
Setšoantšo: Shutterstock Eya The Milk Way: Ho ea ka liphuputso tse fapaneng, lebese le leng le le leng la 250ml le ka ba le hoo e ka bang 150 micrograms ea iodine. Lijo tsa likhomo, furu le joang ba likhomo li fetisetsa iodine lebeseng la tsona. Keletso: Haeba u batla iodine, u se ke ua khetha lijo tse entsoeng ka lebese. Lebese la tlhaho le na le iodine e fokolang ka lebaka la seo likhomo li feptjoang ka sona, ho ea ka phuputso ho Lijo le Lik'hemik'hale Toxicology .
Setšoantšo: Shutterstock Se ke oa Tlohela Litholoana le Meroho ea Hao: Litholoana le meroho li na le iodine, empa tekanyo ea tsona e fapana ho latela mobu oo li melang ho ona. Halofo ea kopi ea linaoa tsa lima tse phehiloeng e na le 8 micrograms tsa iodine le tse hlano tse omisitsoeng tsa prunes tse 13 micrograms. U ka eketsa butle-butle, haholo-holo haeba u latela litlhahiso tsa Heart Association tsa ho ja litholoana le meroho tse robeli kapa ho feta letsatsi ka leng. Ho bohlokoa ho qoba meroho e itseng ea cruciferous e ka kenang lipakeng mosebetsi oa qoqotho .
Tsena li kenyelletsa k'habeche, limela tsa Brussels, kholifolaoa , khale, spinach le turnips. Meroho ena e na le li-goitrogens kapa lintho tse ka bakang ho atolosoa ha qoqotho. Ho pheha meroho ea hau ho fokotsa palo ea lintho tsena tse ka u silafatsang merohong e meng e phetseng hantle.
Setšoantšo: Shutterstock Iodine-Rich Foods: FAQs
P. Na ho na le litla-morao tsa ho sebelisa iodine ho feta tekano?
TSA. Joalo ka ntho e 'ngoe le e' ngoe, ho noa iodine ho boetse ho tlameha ho ba ka bongata bo leka-lekaneng. Haeba motho a noa iodine e ngata haholo, a ka ba le ho ruruha ha qoqotho le kankere ea qoqotho. Tekanyetso e kholo ea iodine e ka lebisa maikutlong a ho chesa 'metsong, molomong le ka mpeng. E ka boela ea baka feberu, bohloko ba ka mpeng, ho nyekeloa ke pelo, ho hlatsa, letšollo, ho fokola ha pelo, 'me maemong a feteletseng, koma.Q. Ke bokae bo buelloang bakeng sa lilemo tse fapaneng?
TSA. Setsi sa Naha sa Bophelo bo Botle, USA se khothaletsa linomoro tsena:- - Ho tloha tsoalong ho isa likhoeling tse 12: Ha e so thehoe
- - Bana ba pakeng tsa lilemo tse 1-3: 200 mcg
- - Bana ba pakeng tsa lilemo tse 4-8: 300 mcg
- - Bana ba pakeng tsa lilemo tse 9-13: 600 mcg
- - Bacha ba pakeng tsa lilemo tse 14-18: 900 mcg
- - Batho ba baholo: 1,100 mcg
