Micah Stanley
An ce Tsakiyar Turai yanki ne na karancin iodine. Gishiri mai yodized, kayan da aka gama da iodized, da kayan dabbobi masu arzikin aidin yakamata su taimaka wajen samar wa jama'a wadataccen wadatar iodine. Ba koyaushe yana aiki ba - kuma ba koyaushe ba lafiya. Mun bayyana yadda za ku iya samun isassun aidin a cikin lafiya kuma zalla na tushen shuka.
Iodine - guba ko abinci mai gina jiki
Kamar zinc ko baƙin ƙarfe, aidin abu ne mai mahimmanci, mahimmancin alama. Don haka dole ne jikin mutum ya same shi da abinci. Amma ra'ayoyin akan aidin sun bambanta fiye da kowane nau'in alama.
Yayin da wasu ke la'antar iodine a matsayin mummunan guba da ya kamata a kauce masa gwargwadon iyawa, wasu kuma suna ba da shawarar shan shi da yawa. A halin yanzu muna ba da shawarar matsakaiciyar farin ciki, wato don ba da jiki tare da adadin adadin iodine da aka ba da shawarar - ba tare da ƙari ba.
Iodine don maganin thyroid
Kamar yadda aka sani, thyroid gland shine yake buƙatar iodine kuma ba zai iya cika ayyukansa ba tare da aidin ba. Glandar thyroid na iya samar da hormones kawai tare da taimakon iodine. Idan akwai karancin hormones na thyroid, metabolism a cikin jiki duka yana tsayawa.
Duk da haka, rashi na iodine ba shine kawai dalilin da zai iya haifar da alamun bayyanar cututtuka na hypothyroidism ba, don haka sauran abubuwan da za a iya haifar da su ya kamata a fara bayyana su kafin a yi maganin rashi na iodine tare da allunan iodine.
Ɗauki aidin: Sai dai idan akwai rashi na aidin
A cikin maganin al'ada, ana yin amfani da allunan iodine akai-akai don alamun bayyanar cututtuka na hypothyroidism. Daga ra'ayi na naturopathy, wannan ba a ba da shawarar ba tare da ƙarin jin daɗi ba - musamman ma idan ba a bincika matsayin iodine na sirri na mutum mai haƙuri ba tukuna.
Domin ana la'akari da aidin a matsayin wani abu mai mahimmanci. Idan ana zargin hypothyroidism, aidin ya kamata a ba da shi kawai idan akwai ƙarancin ƙarancin aidin.
Me zai faru idan hypofunction ba ya haifar da rashi na iodine ba, amma yana da wani dalili na daban? Idan alama ce ta thyroiditis Hashimoto's thyroiditis wanda ba a gane shi ba?
Ana gano wannan cutar ta autoimmune akai-akai. Duk da haka, ko da a yau da yawa masu ilimin hanyoyin kwantar da hankali ba lallai ba ne su yi tunanin fara gwaje-gwajen da suka dace don ware wannan cuta (kafin sarrafa iodine).
Idan Hashimoto wanda ba a gane shi ba yana nan kuma mai haƙuri ya ɗauki nauyin allunan iodine da yawa, cutar na iya haɓakawa.
Hakanan an san cewa ƙarancin ƙarancin iodine mai sauƙi, a zahiri, baya haifar da hypothyroidism kusan sau da yawa a matsayin ɗan wuce gona da iri na aidin ta hanyar sarrafa iodine na wucin gadi (gishiri mai iodized, abubuwan abinci tare da aidin). Yawan aidin na iya toshe glandar thyroid kuma har ma yana haifar da hypothyroidism. Amma hyperfunction kuma yana iya yiwuwa idan akwai wuce haddi na aidin.
Don haka duk wanda ya yi tunanin yana yi wa kansa wani abu mai kyau ta hanyar ɗaukar adadin iodine mai yawa a matsayin ma'aunin rigakafi kawai zai iya yin kuskure - kuma harbin ya koma baya. Yawan adadin iodine na yau da kullun (150 - 200 µg kowace rana) ana iya ɗaukar shi don a wadatar da shi sosai - musamman tare da ƙarancin abinci mai ƙarancin aidin.
Gwaji matsayin iodine - ƙayyade rashi na aidin
Kafin shan aidin daga kayan abinci, yana iya yin ma'ana don a duba matsayin aidin naka.
Abin sha'awa, ba har ma da Arbeitskreis Jodlack e. V. - ƙungiyar da aka sadaukar don kome ba sai dai gyaran rashi na iodine (wanda ya yi imanin yana da yawa). An shawarce mu da mu gaya wa likitan ku game da wannan. Domin ana iya ganin wannan daga ƙimar jinin thyroid ko akwai rashi na aidin ko a'a.
Koyaya, ƙimar thyroid kawai suna ba da nuni kai tsaye kuma - kamar yadda aka bayyana a sama - Hakanan yana iya zama ƙasa da ƙasa ko kuma ya yi yawa don wasu dalilai. Bayan haka, rashi na aidin ko wuce haddi na aidin ba shine kawai dalilin hypothyroidism ko hyperthyroidism ba.
Gwajin fitsari ita ce hanya mafi kyau don tantance matsayin aidin naka. Sakamakon kasa da 100 µg/l aidin a cikin fitsari yana nuna rashi. A cikin mata masu juna biyu, ƙimar ƙasa da 150 µg/l sun riga sun zama alamar rashin wadataccen wadatar iodine.
Abincin dabbobi yana da yawa musamman a cikin aidin
Saboda yawan iodization na abinci da aka shirya don kowane iri (tare da gishirin tebur iodized), abun ciki na aidin na abinci da yawa ya riga ya yi yawa. Musamman abincin dabbobi (nama, kayan kiwo, kwai) yanzu suna da wadataccen arziki a cikin aidin, saboda an dade ana sanya abincin dabbobi. Yayin da kusan kashi 1 cikin 10 na aidin da aka ƙara don ciyarwa ana samunsa a cikin nama, zai iya zama fiye da kashi cikin ɗari a cikin kayan kiwo da ƙwai.
Tsakanin 1.3 da 2.3 MG na aidin a kowace kilogiram na abinci ana ƙara zuwa abincin shanu. An ba da izinin ƙari har zuwa 5 MG.
Abin mamaki, tare da abincin da ke dauke da nama da madara da yawan amfani da kayan da aka shirya, yawanci ana ba da shi da kyau tare da aidin - sau da yawa har ma da yawa, wanda ke da matsala a yanayin aikin glandon thyroid, saboda wannan yana kara ruruwa ta hanyar babban adadin aidin.
A zahiri, inganta wadatar iodine
Abincin da ke samar da aidin na halitta shine kifin teku da abincin teku, amma ba su dace da cin ganyayyaki ba. Don haka, a cikin masu zuwa, muna gabatar da abinci ne kawai na tushen shuka don wadatar iodine.
Seaweed ya ƙunshi mai yawa aidin
Seaweed abinci ne mai arzikin iodine sosai. Alal misali, ana iya cinye su a cikin nau'i na ƙananan gefen tasa. Don wannan yana karkata z. B. Hijiki (cokali 1 na busasshiyar ciyawa ya isa) a cikin ruwa na tsawon mintuna 7 zuwa 10. Sannan a zubar da ruwan da ake jika, a wanke algae sosai sannan a shirya su tare da kayan lambu da/ko shinkafa.
Ana iya ƙara sauran ciyawa (wakame da kombu) a cikin miya ko kuma a yayyafa shi a kan salatin a cikin nau'in ciyawar ruwan teku (misali, ciyawa ko "teku don salatin").
Akwai kuma ciyawa a cikin mai, wanda ke da kyau sosai tare da ɗanyen kayan lambu da kuma a farantin kayan lambu ko ɗanɗano mai daɗi akan biredi.
Duk da haka, ciyawar teku tana da matuƙar arziƙi a cikin aidin kuma ƙananan adadinsa sun isa su cika buƙatun iodine na yau da kullun (duba kuma na gaba amma sashe ɗaya: Nawa iodine ke ɗauke da ciyawa).
Waɗannan ciwan teku suna wanzu
Akwai nau'ikan ciyawa iri-iri iri-iri, dukkansu kuma suna da nau'ikan iodine daban-daban. Amma ko da a cikin nau'in algae ɗaya da iri ɗaya, dangane da yankin asalin, ana iya samun sauye-sauye mai ƙarfi a cikin abun ciki na iodine.
- Kelp shine kalmar Ingilishi don ciyawa, don haka yana nufin nau'in ciyawa iri-iri, galibi launin ruwan teku da ja, galibi kawai dazuzzukan kombu da ke gabar tekun Japan.
- Kombu (Laminaria japonica) shine mafi yawan algae mai arzikin iodine. Yawancin lokaci, miya ko shayi kawai ake yin shi. Yawancin lokaci ana cire shi daga abinci kafin amfani. Duk da haka, akwai kuma kombu foda da ake amfani da shi a matsayin nau'i na inganta dandano na halitta don kayan yaji.
- Lokacin bushewa, Arame (Eisenia bicyclis) yayi kama da tangle na zaren kore-kore. Arame yana da ɗanɗano sosai kuma yana tafiya da kyau tare da duk kayan lambu da kayan abinci na taliya waɗanda yakamata su sami taɓawar kifi.
- Ana kuma jika Wakame (Undaria pinnatifida) kafin a dafa ko a shirya. Don salatin wakame, ciyawar ruwa ba ma sai an dafa shi tukunna.
- Hijiki (Sargassum fusiforme) na cikin algae mai launin ruwan kasa kuma ana kiranta da berry kelp.
- Spaghetti na teku ( Himanthalia elongata) kuma na cikin algae mai launin ruwan kasa. Ana kuma kiran su bel Tang kuma sun fito daga Tekun Atlantika ko Arewa da Baltic Seas. Da zarar an jika, ana iya dafa su al dente kamar taliya sannan a saka su a cikin soya ko salads.
- Latas na teku (Ulva lactuca) koren alga ne, kada a ruɗe shi da letus ɗin teku da aka ambata a sama, wanda ya kasance cakuda flake na nau'ikan ciyawa daban-daban guda biyar.
- Dulse (Palmaria palmata) ja ceyen ruwan teku kuma wani sinadari ne a cikin gauran ɓangarorin da ke sama. Dulse yana samuwa a matsayin foda wanda za a iya amfani dashi don kayan yaji.
- Nori ba nau'in ciyawa ba ne na musamman, amma kalmar Jafananci don ciyawa mai cin abinci. Waɗannan su ne galibi ja algae, misali B. the purple kelp (Porphyra tenera), wanda ke da ɗanɗano mai daɗi kuma ana matse shi cikin ganye masu santsi ana amfani da sushi. Duk da haka, ana iya haɗa nori tare da kayan lambu, namomin kaza, albasa, da dai sauransu.
Seaweed yana da yawa aidin
Ba mu da abun ciki na aidin na kowane nau'in algae. Don haka kawai zaɓi a ƙasa:
- Kombu: 240 zuwa 4,900 μg/g aidin
- Wakame: 93 zuwa 185 μg/g aidin
- Nori: 30 zuwa 45 μg/g aidin
- Spaghetti na teku: 2,000 μg/g aidin
- Arame: aƙalla 600 µg/g aidin, matakan mafi girma har zuwa 5600 µg/g suna yiwuwa.
- Dulse: kusan. 500 μg/g aidin
- Hijiki: kimanin 500 μg/g aidin
- Salatin teku: har zuwa 240 µg/g aidin
(Lithothamnium calcareum: 33 zuwa 34 µg aidin (calcareous algae wanda ke kunshe a cikin abubuwan da ake amfani da su na calcium na halitta ko abin sha))
Yin jika da algae sannan a tafasa su zai iya rage abun ciki na aidin da kashi 14 – 75 bisa dari, ta yadda babu bukatar damuwa da wuce gona da iri, musamman ma nori ko wasu algae da ke da karancin sinadarin iodine, idan shiri da sashi ya dace.
Canjin matakan iodine a cikin ciyawa na iya haifar da haɗari
Koyaya, abun ciki na aidin na algae a cikin adabi ya bambanta sosai. Lambar Abinci ta Tarayya, alal misali - bayanai don abubuwan gina jiki na abinci da kayan aiki na yau da kullun don kimanta nazarin abinci mai gina jiki - yana nuna sauye-sauye da yawa a cikin abun ciki na aidin na ciyawa, amma waɗannan dabi'u har yanzu suna da ƙasa da ƙasa. dabi'un da muka lissafta, wadanda muke fitar da cirewa.
Don haka idan kun ɗauki maɓallin abinci na tarayya a matsayin tushen abincin ku na algae, ƙila za ku iya cinye iodine da yawa daga algae, wanda zai iya zama matsala ga marasa lafiya da hyperthyroidism ko cututtuka na thyroid.
A cikin wata sanarwa game da abun ciki na aidin na busasshen algae da kayayyakin ciyawa, Cibiyar Nazarin Haɗaɗɗiyar Tarayya ta BfR ta kuma bayyana matsananciyar kewayon 5 zuwa 11,000 MG, don haka yana da kyau a yi amfani da algae kawai daga waɗannan masana'antun waɗanda ke da takamaiman abun ciki na iodine. iya nuna tare da samfuran su. A halin yanzu (Oktoba 2020) muna fayyace ko akwai masana'antun da suka dace kuma za mu sanar da ku sakamakonmu nan ba da jimawa ba.
Rufe buƙatun iodine a cikin ayyukan abinci na yau da kullun
Ana iya samun alamun aidin (1 - 4 μg/100 g) a kusan dukkanin kayan lambu da 'ya'yan itatuwa.
Kamar yadda ake iya gani daga bayanin da ke sama, abinci na asalin tsiron da ke da wadatar sinadarin iodine musamman sun haɗa da kayan lambu masu ganye, brassicas, namomin kaza, ƙwaya, iri, da legumes.
Ƙunƙarar waɗannan abinci tare da gishiri wanda aka "iodized" tare da ciyawa na kelp yana samar da ƙarin iodine. Tabbas, zaku iya amfani da wannan gishirin don toya burodi, da sauransu.
Sango Sea Coral ana iya la'akari da shi azaman ƙarin kuma tushen asalin aidin, ba shakka kawai idan ana buƙata don haɓaka wadatar calcium/magnesium tun da farko tushen calcium/magnesium ne.
Idan kawai kuna son ɗaukar aidin, zaku iya samun kayan abinci na abinci tare da aidin a cikin teburin da ke sama kuma zaɓi ɗaya a can.
Idan microalgae (spirulina ko chlorella) na cikin abubuwan da ake ci na abinci, su ma za su samar da wasu aidin - kuma idan ruwan teku na cikin abincin ku to ba lallai ne ku damu da rashi na aidin ba.
