Ukuntuleka kwe-iodine kubangela ukulala, ukugwenxa, ukukhubazeka kwememori, ukulahleka kweenwele. Ukunqongophala rhoqo kwe-iodine kubangelwa ukuphulwa kwe-thyroid gland, ukukhuluphala kunye nesifo sikashukela. Ukuba owesifazane okhulelweyo akazalanga ukusilela kwe-iodini emzimbeni, oku kuya kuchaphazela umntwana: iodine iyimfuneko ekuphuhliseni okuqhelekileyo kwinkqubo yesantya yesisu. Umthamo wosuku lwe-iodine kumntu omdala ngu-150 mg, kwaye ngexesha lokukhulelwa-kufika kuma-250 mg.
Umngcipheko wokuntula kwe-iodine iya kuncipha xa ulandela ukutya kwaye uquka kwimveliso yakho yemenyu ephezulu kwi-iodine. Ezi ziquka, okokuqala, i-seaweed. I-kelp eyomile iqulethe i-169-800 mg ye-iodine kwi-100 amagremu yomkhiqizo, kunye nolwandle olomileyo i-kale-200 mg ye-iodine ngamagremu ayi-100. mveliso.
Umxholo we-iodine kwimveliso yemifuno kunye nemvelaphi yezilwanyana inokulandelwa ngokwetafile, kodwa kufuneka ithathelwe ingqalelo ukuba ulwazi olunikezelwe luyimveliso entsha. Ngokugcinwa kwexesha elide kunye nangakumbi ngexesha lokucubungula, ukuya kwi-60% ye-iodine ingalahleka. Kwitheyibhile yeemveliso ezithile kubazali babafundi bexabiso le-iodine umxholo emva kokupheka okufanelekileyo kubonisiwe. Ngokomzekelo, i-shrimps e-fresh iqukethe i-190 mg ye-iodine nge-100 g ye-shrimp, kwaye apha i-abilisiwe-110, kwi-shrimps ethosiweyo, kuphela i-11 mg ye-iodine egcinwe.
Itheyibhile yemveliso enomxholo ophezulu we-iodine
| Igama lomkhiqizo | Inani le-iodine (mg / 100 g yemveliso) |
|---|---|
| ICod Liver | 370 |
| Inhlanzi yamanzi amanzi (eluhlaza) | 243 |
| I-Saithe okanye i-salmon | 200 |
| Ukugqithisa | 190 |
| I-Shrimp fresh (ebilisiwe / ebisiwe) | 190 (110/11) |
| Cod | 130 |
| I-herring entsha (usawoti) | 92 (77) |
| Ukutshiza intlanzi | 43 |
Iimveliso eziqhelekileyo kwietafile zabantu baseRussia, ezifana nebhotela, ubisi, amaqanda, ziqulethe ngaphantsi kwe-30 mg ye-iodine. Ayinayo into ephakamileyo ye-iodine kunye nengulube, ethandekayo yiRashiya amaninzi.
Yiyo i-iodine engenakho kwimveliso yokutya eyakhokelela ekuveleni kweemveliso eziveliswe nge-iodine kwimarike, njengetyuwa kunye nezonkwa. Nangona kunjalo, kukufanelekile ukukhumbula ukuba ipakethi ye-ityuwa engahlanjululwayo igcina iodine malunga neenyanga, ngoko i-weathered. Ukunyanga kwefuthe ayinalo negalelo ekulondolozeni iodine, ngoko kulungele ukusebenzisa ityuwa ye-iodidi ekulungiseleleni i-saladi nezitya ezibandayo, kunye nesonka esinezityebi ezingasetyenziselwa ukwenza ama-sandwiches ashisayo kunye nama-toast.