Ukuntuleka kwe-iodine kuholela ekuguleni, ukucasula, ukukhunjulwa kwengqondo, ukulahlekelwa izinwele. Ukwehluleka njalo kwe-iodine kubhekene nokuphulwa kwegciwane le-thyroid, ukukhuluphala nesifo sikashukela. Uma owesifazane okhulelwe engagcwalisi ukwaneleka kwe-iodini emzimbeni, lokhu kuzothinta umntwana: iodine iyadingeka ekuthuthukiseni okujwayelekile kwesistimu yezinzwa zesisu. Umthamo wansuku zonke we-iodine kumuntu omdala u-150 mg, futhi ngesikhathi sokukhulelwa - kufika ku-250 mg.
Ingozi yokuntuleka kwe-iodine izokwehla uma ulandela ukudla futhi uhlanganise nemikhiqizo yakho yemenyu ephezulu kwi-iodine. Lezi zihlanganisa, okokuqala, izilwane zasolwandle. I-kelp eyomile iqukethe i-169-800 mg ye-iodine ngamagremu angu-100 omkhiqizo, nolwandle olomile ngaphambili - i-200 mg ye-iodine ngamagremu angu-100. umkhiqizo.
Okuqukethwe kwe-iodine emikhiqizweni yemifino nemfuyo kungalandelwa ngokwetafula, kodwa kufanele kucatshangelwe ukuthi ulwazi olunikezwa lufanelekile kumikhiqizo emisha. Ngesitoreji sesikhathi eside nangaphezulu nangesikhathi sokucubungula, kufika ku-60% we-iodine ingalahleka. Etafuleni ngemikhiqizo ethile kubanikazi bama-value amanani we-iodine okuqukethwe emva kokupheka okufanele kuboniswe. Isibonelo, ama-shrimps amasha aqukethe i-190 mg ye-iodine ngamagremu angu-100, futhi nangu abilisiwe - 110, emahlathini okuthosiwe, kuphela i-11 mg ye-iodine egcinwe.
Ithebula lemikhiqizo enokuqukethwe okuphezulu kwe-iodine
Igama lomkhiqizo | Inani le-iodine (mg / 100 g yomkhiqizo) |
---|---|
I-Cod Liver | 370 |
Inhlanzi yamanzi amanzi (eluhlaza) | 243 |
Saithe noma i-saumon | 200 |
I-Flounder | 190 |
Ama-shrimp fresh (abilisiwe / athosiwe) | 190 (110/11) |
I-Cod | 130 |
Herring fresh (usawoti) | 92 (77) |
Inhlanzi yokudoba inhlanzi | 43 |
Imikhiqizo ejwayelekile kakhulu etafuleni labantu baseRussia, njengebhotela, ubisi, amaqanda, aqukethe ngaphansi kuka-30 mg we-iodine. Ayinakho okuqukethwe okuphezulu kwe-iodine nengulube, ethandekayo yiRussia eminingi.
Yikuntuleka kwe-iodine emikhiqizweni yokudla okwaholela ekusungulweni kwemikhiqizo ehlotshiswe i-iodine emakethe, njengosawoti iodididi nesinkwa. Kodwa-ke, kufanelekile ukukhumbula ukuthi iphakethe lesiliva elingahlanjululwa ligcina i-iodine cishe inyanga, khona-ke liyalethwa. Ukwelashwa okushisayo akubambi iqhaza ekulondolozweni kwe-iodine, ngakho-ke kungcono ukusebenzisa usawoti e-iodidi ekulungiseleleni ama-saladi nezitsha ezibandayo, nesinkwa esicebile se-iodine asisetshenziselwa ukwenza ama-sandwich ashisayo nama-toast.