Phimbani Zofunikira za Iodine - Zathanzi Ndi Zamasamba

Central Europe akuti ndi malo omwe akusowa ayodini. Mchere wokhala ndi ayodini, zinthu zomalizidwa ndi ayodini, ndi zakudya zanyama zomwe zili ndi ayodini ziyenera kuthandiza anthu kukhala ndi ayodini wambiri. Sizimagwira ntchito nthawi zonse - komanso sizikhala zathanzi nthawi zonse. Tikukufotokozerani momwe mungapezere ayodini wokwanira m'njira yathanzi komanso yotengera mbewu.

Iodine - poizoni kapena michere

Monga zinki kapena chitsulo, ayodini ndi chinthu chofunikira kwambiri chofufuza. Chotero thupi la munthu liyenera kulipeza ndi chakudya. Koma maganizo okhudza ayodini amasiyana kwambiri kuposa zinthu zina zilizonse.

Ngakhale kuti ena amatsutsa ayodini ngati poizoni woopsa yemwe ayenera kupeŵedwa momwe angathere, ena amalangiza kumwa mowa wambiri. Pakali pano timalimbikitsa sing'anga yosangalatsa, yomwe ndi yopatsa thupi mlingo wovomerezeka wa ayodini - osawonjezera kapena kuchepera.

Iodine kwa chithokomiro

Monga zimadziwika bwino, ndi chithokomiro makamaka chomwe chimafuna ayodini ndipo sichingakwaniritse ntchito zake popanda ayodini. Chithokomiro chikhoza kutulutsa mahomoni ake mothandizidwa ndi ayodini. Ngati pali kusowa kwa mahomoni a chithokomiro, metabolism m'thupi lonse imayima.

Komabe, kuchepa kwa ayodini si chifukwa chokhacho chomwe chingayambitse zizindikiro za hypothyroidism, choncho zifukwa zina ziyenera kufotokozedwa kaye munthu asanayambe kulandira mapiritsi a ayodini.

Tengani ayodini: Pokhapokha pakakhala kuchepa kwa ayodini

Mu ochiritsira mankhwala, ayodini mapiritsi mobwerezabwereza zotchulidwa wofatsa zizindikiro za hypothyroidism. Kuchokera kumalingaliro a naturopathy, izi sizikulimbikitsidwa popanda kupitilira apo - makamaka ngati mkhalidwe wa ayodini wamunthu wodwala sunawunikidwe kale.

Chifukwa ayodini amaonedwa kuti ndi chinthu chofunikira kwambiri. Ngati mukukayikira kuti pali hypothyroidism, ayodini ayenera kuperekedwa pokhapokha ngati pali kuchepa kwa ayodini.

Bwanji ngati hypofunction si chifukwa cha kusowa ayodini, koma ali ndi chifukwa chosiyana kotheratu? Bwanji ngati ndi chizindikiro cha chithokomiro chosazindikirika cha Hashimoto's thyroiditis?

Matenda a autoimmune awa amapezeka pafupipafupi. Komabe, ngakhale masiku ano, madokotala ambiri saganizira kwenikweni za kuyambitsa mayeso oyenera kuti athetse matendawa (asanayambe kumwa ayodini).

Ngati Hashimoto wosadziwika alipo ndipo wodwalayo akumwa mapiritsi a ayodini kwambiri, matendawa amatha kuthamanga.

Zimadziwikanso kuti kusowa kwa ayodini pang'ono, modabwitsa, sikumayambitsa hypothyroidism pafupifupi nthawi zambiri monga kuchuluka kwa ayodini pang'ono kudzera pakuwongolera ayodini (mchere wa ayodini, zakudya zowonjezera ndi ayodini). Kuchuluka kwa ayodini kumatha kulepheretsa chithokomiro cha chithokomiro ndipo makamaka kumayambitsa hypothyroidism. Koma hyperfunction imathekanso ngati pali ayodini wambiri.

Chifukwa chake aliyense amene akuganiza kuti akudzipangira zabwino pomwa ayodini wochulukirapo ngati njira yodzitetezera akhoza kukhala wolakwika - ndipo kuwomberako kumabwereranso. Mulingo wabwinobwino wa ayodini (150 - 200 µg patsiku) utha kumwedwa kuti ukhale wokwanira - makamaka ndi zakudya zopanda ayodini.

Yesani mkhalidwe wa ayodini - dziwani kusowa kwa ayodini

Musanamwe ayodini kuchokera ku zakudya zowonjezera, zingakhale zomveka kuti muwunikenso kuti muli ndi ayodini.

Chochititsa chidwi, ngakhale Arbeitskreis Jodlack e. V. - bungwe lodzipereka ku china chilichonse koma kuthetsa kusowa kwa ayodini (zomwe amakhulupirira kuti ndizofala). Tinalangizidwa kuti muuze dokotala wanu za izi. Chifukwa izi zitha kuwoneka kuchokera m'magazi a chithokomiro ngati pali kuchepa kwa ayodini kapena ayi.

Komabe, zikhalidwe za chithokomiro zimangowonetsa mosalunjika ndipo - monga tafotokozera pamwambapa - zitha kukhala zotsika kwambiri kapena zokwera kwambiri pazifukwa zina. Kupatula apo, kuchepa kwa ayodini kapena ayodini wochulukirapo sizomwe zimayambitsa hypothyroidism kapena hyperthyroidism.

Kuyeza mkodzo ndi njira yabwino yodziwira kuti muli ndi ayodini. Zotsatira za ayodini wochepera 100 µg/l mumkodzo zimasonyeza kuperewera. Kwa amayi apakati, milingo yochepera 150 µg/l ndi chisonyezero cha kuchepa kwa ayodini.

Zakudya za nyama zimakhala ndi ayodini wambiri

Chifukwa cha iodization yodziwika bwino yazakudya zokonzeka kudya zamitundu yonse (zokhala ndi mchere wamchere wa iodized), kuchuluka kwa ayodini m'zakudya zambiri kumakhala kale kwambiri. Zakudya za nyama makamaka (nyama, mkaka, mazira) tsopano zili ndi ayodini wambiri, chifukwa chakudya cha ziweto chakhala ndi ayodini kwa nthawi yayitali. Ngakhale kuti pafupifupi 1 peresenti yokha ya ayodini amene amawonjezeredwa ku chakudya imapezeka mu nyama, ingakhale yoposa 10 peresenti mu mkaka ndi mazira.

Pakati pa 1.3 ndi 2.3 mg wa ayodini pa kilogalamu ya chakudya amawonjezeredwa ku chakudya cha ng'ombe. Zowonjezera mpaka 5 mg zimaloledwa.

Chodabwitsa n'chakuti, ndi zakudya zomwe zimakhala ndi nyama ndi mkaka komanso kumwa pafupipafupi zinthu zopangidwa kale, nthawi zambiri zimakhala ndi ayodini - nthawi zambiri zimakhala zodzaza, zomwe zimakhala zovuta ngati chithokomiro chimagwira ntchito kwambiri, chifukwa izi zimalimbikitsidwa ndi kuchuluka kwa ayodini.

Mwachibadwa, onjezerani ayodini wanu

Zakudya zomwe zimapereka ayodini achilengedwe makamaka ndi nsomba zam'nyanja ndi nsomba zam'madzi, koma sizoyenera kudya zakudya zamasamba. Chifukwa chake, pazotsatirazi, timangopereka zakudya zokhala ndi ayodini zokha.

Udzu wam'nyanja uli ndi ayodini wambiri

Seaweed ndi chakudya chokhala ndi ayodini kwambiri. Mwachitsanzo, akhoza kudyedwa ngati mbale yaing'ono. Kwa ichi apatuka z. B. Hijiki (supuni imodzi ya zouma zouma zam'nyanja ndizokwanira) m'madzi kwa mphindi 1 mpaka 7. Kenaka tsanulirani madzi akuwukha, nadzatsuka algae bwinobwino ndikukonzekera pamodzi ndi masamba ndi / kapena mpunga.

Udzu wina wa m'nyanja (wakame ndi kombu) ukhoza kuwonjezeredwa ku supu kapena kuwaza pa saladi ngati ma flakes a m'nyanja (monga udzu wa m'nyanja kapena "zamasamba zopangira saladi").

Palinso zitsamba zam'nyanja zamafuta, zomwe zimayenda bwino ndi masamba osaphika komanso pamasamba amasamba kapena zokometsera mkate.

Komabe, udzu wa m'nyanja uli ndi ayodini wochuluka kwambiri ndipo ung'ono wake ndi wokwanira kukwaniritsa zofunika za tsiku ndi tsiku za ayodini (onaninso gawo lotsatira koma limodzi: Kodi udzu wa m'nyanja uli ndi ayodini wochuluka bwanji).

Zomera zam'madzi izi zilipo

Pali mitundu yambiri ya zomera zam'nyanja, zonse zomwe zili ndi ayodini osiyanasiyana. Koma ngakhale mkati mwa mtundu umodzi ndi womwewo wa algae, malingana ndi dera lochokera, pangakhale kusinthasintha kwakukulu kwa ayodini okhutira.

• Kelp ndi liwu lachingerezi lotanthauza udzu wa m'nyanja, motero amatanthauza mitundu yosiyanasiyana yam'nyanja yam'nyanja, makamaka yofiirira komanso yofiyira, nthawi zambiri nkhalango zowirira za kombu za m'mphepete mwa nyanja ku Japan.
• Kombu (Laminaria japonica) ndi algae wokhala ndi ayodini wochuluka kwambiri. Nthawi zambiri amapangidwa ndi supu kapena tiyi basi. Nthawi zambiri amachotsedwa ku chakudya asanadye. Komabe, palinso ufa wa kombu womwe umagwiritsidwa ntchito ngati zokometsera zachilengedwe zokometsera.
• Akaumitsa, Arame (Eisenia bicyclis) amaoneka ngati ulusi wakuda wobiriwira. Arame imakonda kwambiri ndipo imayenda bwino ndi masamba ndi pasitala zonse zomwe ziyenera kukhala ndi nsomba.
• Wakame (Undaria pinnatifida) amanyowetsedwanso asanaphike kapena kukonzekera. Kwa saladi ya Wakame, nsomba zam'nyanja siziyenera kuphikidwa kale.
• Hijiki (Sargassum fusiforme) ndi wa algae wa bulauni ndipo amatchedwanso berry kelp.
• Spaghetti ya m'nyanja (Himanthalia elongata) ndi ya algae ya bulauni. Amatchedwanso belt tang ndipo amachokera ku Atlantic kapena North ndi Baltic Seas. Akanyowetsedwa, amatha kuphikidwa ngati pasitala, kenako nkuwonjezeredwa ku zokazinga kapena saladi.
• Letesi wa m'nyanja (Ulva lactuca) ndi ndere zobiriwira, zomwe siziyenera kusokonezedwa ndi letesi ya m'nyanja yomwe yatchulidwa pamwambapa, yomwe ndi yosakanikirana ndi mitundu isanu ya zomera zam'nyanja.
• Dulse (Palmaria palmata) ndi udzu wofiyira wa m'nyanja komanso chinthu chomwe chili pamwambapa. Dulse imapezekanso ngati ufa womwe ungagwiritsidwe ntchito zokometsera.
• Nori si mtundu wapadera wa udzu wam'nyanja, koma mawu achijapani otanthauza udzu wodyedwa. Izi nthawi zambiri ndi ndere zofiira, mwachitsanzo B. kelp yofiirira (Porphyra tenera), yomwe imakoma mtima ndipo imakanikizidwa kukhala masamba osalala ndikugwiritsa ntchito sushi. Komabe, nori imathanso kuphatikizidwa ndi masamba, bowa, anyezi, ndi zina.

Udzu wam'nyanja uli ndi ayodini wambiri

Tilibe ayodini wamtundu uliwonse wa algae. Ndiye kusankha pansipa:

• Kombu: 240 mpaka 4,900 µg/g ayodini
• Wakame: 93 mpaka 185 μg/g ayodini
• Nori: 30 mpaka 45 µg/g ayodini
• Spaghetti ya m'nyanja: 2,000 µg/g ayodini
• Arame: ayodini osachepera 600 µg/g, milingo yapamwamba mpaka 5600 µg/g ndi zotheka
• Dulse: pafupifupi. 500 µg/g ayodini
• Hijiki: pafupifupi 500 µg/g ayodini
• Letesi wa m'nyanja: mpaka 240 µg/g ayodini
  (Lithothamnium calcareum: 33 mpaka 34 µg ayodini (calcareous algae omwe ali muzowonjezera za calcium kapena zakumwa za zitsamba)

Kuthira ndere ndiyeno kuziwiritsa kumatha kuchepetsa ayodini ndi 14 - 75 peresenti, kotero kuti palibe chifukwa chodera nkhawa za ayodini ochulukirapo, makamaka ndi nori kapena algae ena okhala ndi ayodini otsika, ngati kukonzekera ndi mlingo kuli koyenera.

Kusinthasintha kwa ayodini m'zakudya zam'nyanja kungayambitse ngozi

Komabe, kuchuluka kwa ayodini mu algae m'mabuku amasiyana kwambiri. Federal Food Code, mwachitsanzo - nkhokwe yazakudya zomwe zili m'zakudya komanso chida choyezera kafukufuku wamankhwala okhudzana ndi miliri - ikuwonetsa kusinthasintha kwakukulu kwa ayodini am'madzi am'madzi, koma izi zikadali zotsika kwambiri kuposa zomwe talemba, zomwe timatulutsa.

Chifukwa chake ngati mutenga kiyi ya chakudya cha federal ngati maziko ogwiritsira ntchito algae, mutha kukhala mukudya ayodini wambiri kuchokera ku algae, zomwe zitha kukhala zovuta kwa odwala omwe ali ndi hyperthyroidism kapena matenda otupa a chithokomiro.

M'mawu okhudzana ndi zomwe zili mu ayodini zouma ndi zinthu zam'madzi, Federal Institute for Risk Assessment BfR inanenanso kuchuluka kwa 5 mpaka 11,000 mg, ndiye zingakhale bwino kugwiritsa ntchito algae kuchokera kwa opanga omwe ali ndi ayodini enieni. akhoza kusonyeza ndi mankhwala awo. Pano (Ogasiti 2020) tikuwunikira ngati pali opanga ofanana ndipo tikudziwitsani zotsatira zathu pano posachedwa.

Tsatirani zofunikira za ayodini pazakudya zatsiku ndi tsiku

Magawo a ayodini (1 – 4 µg/100 g) amapezeka pafupifupi masamba ndi zipatso zonse.

Monga taonera m’zidziwitso pamwambapa, zakudya zochokera ku zomera zomwe zimakhala ndi ayodini wochuluka kwambiri ndi masamba obiriwira, brassicas, bowa, mtedza, mbewu, ndi nyemba.

Kuwotcha zakudya izi ndi mchere umene "iodized" ndi kelp m'nyanja zamchere kumapereka ayodini ambiri. Inde, mungagwiritsenso ntchito mcherewu kuphika mkate, ndi zina zotero.

Sango Sea Coral imatha kuonedwa ngati gwero lowonjezera komanso lachilengedwe la ayodini, pokhapokha ngati pakufunika kukhathamiritsa kashiamu / magnesium chifukwa ndi gwero la calcium / magnesium.

Ngati mumangofuna kumwa ayodini, mutha kupeza zowonjezera zakudya ndi ayodini patebulo pamwambapa ndikusankha imodzi pamenepo.

Ngati ma microalgae (spirulina kapena chlorella) ali m'zakudya zanu zowonjezera, nawonso amakupatsirani ayodini - ndipo ngati zitsamba zam'madzi zili gawo lazakudya zanu ndiye kuti simuyenera kuda nkhawa kuti mwina mungakhale ndi ayodini.