Yini ukudla aqukethe iodine izinombolo ezinkulu

Iodine - ebalulekile trace amaminerali ngabantu. ukuntula wayo emzimbeni kungaholela ukuwohloka kwempilo inkumbulo, ukukhathala, izifo yegilo kanye nokukhuluphala ngokweqile. ukuntula Iodine ezinganeni kanye intsha ingase ibe imbangela nokungathuthuki ngokwengqondo nangokomzimba. Ngakho-ke, qiniseka ukuthi ufaka ukudla yakho Ukudla aqukethe esiningi iodine.

Kodwa kungakanani ngakho emzimbeni kudingeka usebenze kahle? Usana kwakwanele micrograms 50 kuphela, ngokuvamile uthola ubisi iodo webele noma ingxube kwaguqulwa. Ojahidada kudingeka ube 90 micrograms, nabafundi nakakhulu - 120 mcg. Umuntu omdala kufanele zithole nsuku zonke ngokudla 150 mg. Kodwa ngaphezu kwakho konke e abesifazane isidingo, abakhulelwe kanye lactating, ngoba kakade kuyinsakavukela kuyinto micrograms 200.

Kodwa lapho ukudla aqukethe iodine? Okokuqala, kungcono zonke kwasolwandle. Futhi ngaphezu kwakho konke iodine izimila zasolwandle. Kakade 100 g lo mkhiqizo iqukethe nsuku zonke ukusetshenziswa izinga. Ngaphezu kwalokho, namanje ocebile amaprotheni compounds. Of zasolwandle ungenza ezihlukahlukene salads nge imifino nokudla kwasolwandle. Vele ukhethe esitolo udinga kelp ngokucophelela. Ngokuvamile yengezwe kwandisa ukuphila eshalofini we nezivimbelakuvunda kanye uviniga.

Ngo-iodine ngaphezulu atholakala kunoma iyiphi izinhlanzi zasolwandle. Futhi uma hhayi wonke umuntu uyakuthanda kelp, izinhlanzi ukudla eziningi. Ikakhulukazi ukuthi kuwo singakwazi ukupheka ezihlukahlukene izitsha. Inani elikhulu iodine e-cod, i-herring, ulwandle bass, i-halibut kanye tuna. Kudingeka sikhumbule ukuthi izinhlanzi uyakwazi buthelela iodine kuphela akuyona kuphela ewusizo, kodwa futhi enemisebe. Ngakho-ke, ngaphambi kokuthenga kufanele acacise ukuthi ivelaphi. Kodwa hhayi kuphela mikhiqizo aqukethe iodine. Kusengenzeka kakhulu e izimfanzi, izimbaza, ama-scallop, ama-oyster nezinye izilwane zasolwandle. Ingalungiswa, isibonelo, ukudla kwasolwandle cocktail dinner ukwenza i imfuneko nsuku iodine.

Yonke imikhiqizo yobisi aqukethe iodine, nakuba mncane. Ubisi, yogurt cottage shizi kungaba kancane ukugcwalisa isidingo salokhu trace. Ngisho iodine itholakala amaqanda, ezinye imifino nezithelo. Vegetable kuye amazambane ocebile, isipinashi, Sorrel, isitshalo seqanda kanye itheniphu imifino, nezithelo izithelo - strawberry, uphayinaphu ugwava Persimmon kanye orange.

Kodwa naphezu kweqiniso lokuthi imikhiqizo eminingi aqukethe iodine, izakhamizi Russian of ezimaphakathi namanje yisikhonyane e 3-4 izikhathi kancane kunokujwayelekile. Ukuze ugweme lokhu, kungenzeka ukuthenga usawoti iodized. It kuthuthukisa lesi sici trace eyayenziwe. Lokhu usawoti ingagcinwa iminyaka 2. Badinga kuphela ukukhumbula ukuthi i-iodine - oluyingozi kwakwakhe, futhi ngokuhamba kwesikhathi inani usawoti kuyehla. Ngaphezu kwalokho, it is Sizobhujiswa Ukushisa, ngakho ukudla kufanele anosawoti kuphela kakhulu ekupheleni ukudla ukupheka noma ngaphambi kokuba zikhonze.

Njengoba ukudla organic aqukethe iodine amanani obuhlukahlukene ke kudingeka ubuke eduze, njengoba edla. Emva kwalokhu isici trace kuyingozi hhayi ngaphansi kuka ukuntula yayo. Futhi noma kunjalo, ungathathi imithi aqukethe iodine ngaphandle kadokotela. Kodwa ukukufaka imenyu yayo usawoti iodized kanye kwasolwandle kufanele wonkhe umhlali band phakathi.