Iodine iyiminerali yokulandela umkhondo ebalulekile ekwakhiweni kwamahomoni egilo kanye nokusebenza kwawo okunempilo. Ngokuhambisana ne-amino acid, i-iodine ikhiqiza amahomoni anemisebenzi ebaluleke kakhulu yokuphila komzimba: i-thyroxine T4 ne-triiodothyronine T3, elawula umzimba kuwo wonke amangqamuzana omzimba. Iodine nayo idlala indima ebalulekile ekuvimbeleni izifo ze-fibrocystic zebele, lapho kwenzeka khona i-tissue edema. I-Iodine ilawula ukusebenza kwehomoni i-estrogen esicutshini sesifuba, ngaleyo ndlela iqede i-edema. Ngaphezu kwezifo zesifuba, i-iodine ivimbela ukuvela kwezimo ezifana nokukhubazeka kwengqondo, i-cretinism, i-hypothyroidism, i-hyperthyroidism. Umzimba wethu uqukethe ama-milligrams angu-20-30 e-iodine, etholakala ikakhulukazi ku-thyroid gland. Inani elithile likhona ku-mammary kanye nezindlala ze-salivary, mucosa yesisu negazi. Ukuntuleka kwe-iodine kungaholela emiphumeleni emibi kakhulu emzimbeni. Izinga eliphansi le-microelement liphazamisa ukusebenza kwamasosha omzimba, kwezinye izimo kuholela ekuphuphumeni kwesisu. Ukuntuleka okukhulu kwe-iodine kwabesifazane abakhulelwe kungaholela ekubambezelekeni ekukhuleni ngokomzimba kwe-fetus, izithulu kanye ne-spasticity enganeni.
- ukwanda kwe-thyroid
- ukukhathala okusheshayo
- kwesisindo
- amazinga aphezulu e-cholesterol
- ukucindezeleka
- isifiso sokudla esingazinzile
- i-cardiopalmus
Ngakho-ke, ukusetshenziswa kokudla okucebile nge-iodine kuyadingeka, ngoba umzimba awukwazi ukuhlanganisa le mineral ngokwawo. Usawoti odidiziwe Usawoti one-iodine uwumthombo oyinhloko wale nto yokulandela ekudleni kwethu. Igremu elingu-1 lalo sawoti linikeza umzimba ama-microgram angu-77 e-iodine. Amazambane abhakiwe Omunye umthombo omkhulu we-iodine. I-tuber ebhakwayo ephakathi nendawo iqukethe ama-microgram angu-60 e-iodine, okungamaphesenti angu-40 yenani elinconywayo nsuku zonke. Ngaphezu kwalokho, amazambane abhakiwe anothile nge-fiber, amavithamini, amaminerali, ne-potassium. ubhanana Ubhanana ungesinye sezithelo ezinomsoco. Iqukethe inani elikhulu le-potassium, elinika amandla umzimba ngaso leso sikhathi. Kodwa-ke, bambalwa abantu abazi ukuthi ubhanana unenani elithile le-iodine. Isithelo esijwayelekile siqukethe ama-microgram angu-3 e-iodine, okungamaphesenti angu-2 wesidingo sansuku zonke. Ama-Strawberries Amajikijolo anomsoco agcwalisa umzimba ngamavithamini namaminerali amaningi abalulekile. Kuyathakazelisa ukuthi ama-strawberries nawo angumthombo we-iodine. Engilazini engu-1 iqukethe u-13 mcg we-iodine, cishe u-10% wesidingo sansuku zonke. Ushizi weCheddar I-Cheddar ingenye yemithombo enhle kakhulu ye-iodine. Amagremu angu-30 kashizi aqukethe ama-microgram angu-12 e-iodine nama-calories angu-452. Njengoba umkhiqizo ugcwele ama-calories, kuyadingeka ukuwusebenzisa ngenani elilinganiselwe kakhulu. Fafaza isobho noma isaladi ngoshizi we-cheddar oshukiwe. I-Cranberries Amajikijolo anempilo e-cranberries anikeza izinzuzo ezimangalisayo zezempilo. Iqukethe ukugcwala okuphezulu kwamavithamini C, K, B, ama-antioxidants kanye ne-fiber. Ama-cranberries angumthombo omuhle kakhulu we-iodine, equkethe ama-micrograms angu-400 we-iodine ezinkomishini ezingu-12, okulingana no-267% yenani lansuku zonke. Ijikijolo laziwa ngomphumela walo omuhle ekwelapheni izifo zomgudu womchamo. Ubisi Ingilazi eyodwa yobisi lwemvelo iqukethe ama-microgram angu-56 e-iodine nama-calories angu-98. Ngaphezu kokuqukethwe okuphezulu kwe-iodine, ubisi lwekhwalithi ephezulu luqukethe i-magnesium, i-manganese, i-folate, i-phosphorus, i-potassium ne-vitamin D. Ulwelwe Lwasolwandle Omunye wompetha phakathi kwemikhiqizo equkethe iodine. Kukhona inani elimangalisayo le-iodine ku-kelp: ekukhonzeni okukodwa - 2000 micrograms. I-Wakame ne-arame nakho kuwukudla kwasolwandle okubalulekile okucebile nge-iodine. Zengezwe ku-sushi namasaladi, amnandi ngendlela emangalisayo futhi, yiqiniso, anempilo.