Micah Stanley
IYurophu Ephakathi kuthiwa iyindawo entula i-iodine. Usawoti ofakwe iodine, imikhiqizo eqediwe ene-iodine, kanye nemikhiqizo yezilwane enothe nge-iodine kufanele kusize ukuhlinzeka umphakathi nge-iodine enhle. Akusebenzi ngaso sonke isikhathi - futhi akuhlali kunempilo futhi. Sichaza ukuthi ungathola kanjani i-iodine eyanele ngendlela enempilo nesekelwe ezitshalweni.
Iodine - ubuthi noma izakhi
Njengezinc noma insimbi, i-iodine iyisici esibalulekile sokulandelela. Ngakho umzimba womuntu kufanele uwuthole ngokudla. Kodwa imibono nge-iodine ihluka kakhulu kunanoma iyiphi enye i-trace element.
Nakuba abanye begxeka i-iodine njengoshevu omubi okufanele ugwenywe ngangokunokwenzeka, abanye bayeluleka ukuba bayiphuze ngobuningi. Njengamanje sincoma indlela ejabulisayo, okungukuthi ukunikeza umzimba ngenani elinconywa ngokusemthethweni le-iodine - kungabi ngaphezulu futhi kungabi ngaphansi.
Iodine ye-thyroid
Njengoba kwaziwa, yindlala yegilo ikakhulukazi edinga iodine futhi ayikwazi ukufeza imisebenzi yayo ngaphandle kwe-iodine. Indlala yegilo ingakhiqiza amahomoni ayo kuphela ngosizo lwe-iodine. Uma kukhona ukuntuleka kwamahomoni egilo, i-metabolism kuwo wonke umzimba iyama.
Kodwa-ke, ukuntuleka kwe-iodine akuyona ukuphela kwembangela engenzeka yezimpawu ezijwayelekile ze-hypothyroidism, ngakho-ke ezinye izimbangela ezingenzeka kufanele ziqale zicaciswe ngaphambi kokuba izinsolo zokushoda kwe-iodine zilashwe ngamaphilisi e-iodine.
Thatha iodine: Kuphela esimweni sokuntuleka kwe-iodine
Emithini evamile, amaphilisi e-iodine anqunywa ngokuphindaphindiwe ngezimpawu ezincane ze-hypothyroidism. Ngokombono we-naturopathy, lokhu akunconyiwe ngaphandle kokunye ukunethezeka - ikakhulukazi uma isimo se-iodine yomuntu siqu sesiguli ngasinye singakaze sihlolwe ngaphambili.
Ngoba iodine ibhekwa njengento ebalulekile yokulandela umkhondo. Uma kusolwa i-hypothyroidism, i-iodine kufanele inikezwe kuphela uma kukhona ukushoda okucacile kwe-iodine.
Kuthiwani uma i-hypofunction ingabangelwa ukuntuleka kwe-iodine, kodwa kunesizathu esihluke ngokuphelele? Kuthiwani uma kuwuphawu lwe-thyroiditis engapheli engaziwa i-Hashimoto's thyroiditis?
Lesi sifo se-autoimmune sitholakala kaningi. Noma kunjalo, ngisho nanamuhla abelaphi abaningi abacabangi ngempela ngokuqala ukuhlolwa okufanele ukuze bakhiphe lesi sifo (ngaphambi kokuphathwa kwe-iodine).
Uma i-Hashimoto engaziwa ikhona futhi isiguli sithatha umthamo omkhulu kakhulu wamaphilisi e-iodine, lesi sifo singasheshisa.
Kuyaziwa futhi ukuthi ukushoda kwe-iodine ethambile, ngokuxakayo, akuholeli ku-hypothyroidism cishe kaningi njengokweqisa kancane kwe-iodine ngokuphathwa kwe-iodine yokwenziwa (usawoti one-iodine, izithasiselo zokudla ezine-iodine). Ukweqile kwe-iodine kungavimba indlala yegilo futhi ngisho nangaphezulu kuholele ku-hypothyroidism. Kodwa i-hyperfunction nayo ingacatshangwa uma kune-iodine eyeqile.
Ngakho-ke noma ubani ocabanga ukuthi uzenzela okuthile okuhle ngokuthatha inani eliningi le-iodine njengesinyathelo sokuvimbela kuphela angase abe nephutha - futhi isibhamu sibuyisela emuva. Amanani ajwayelekile e-iodine (150 – 200 µg ngosuku) angathathwa ukuze ahlinzekwe kahle - ikakhulukazi ngokudla okune-iodine ephansi.
Hlola isimo se-iodine - thola ukushoda kwe-iodine
Ngaphambi kokuthatha i-iodine ezithanjeni zokudla, kungaba nengqondo ukuhlola isimo sakho siqu se-iodine.
Kuyathakazelisa ukuthi ngisho ne-Arbeitskreis Jodlack e. V. – inhlangano ezinikele ekwenzeni lutho ngaphandle kokwelapha ukuntula i-iodine (akholelwa ukuthi isabalele). Salulekwa ukuthi sithulule isifuba sakho kudokotela wakho ngalokhu. Ngoba lokhu kungabonakala emazingeni egazi legilo ukuthi kukhona ukushoda kwe-iodine noma cha.
Kodwa-ke, amanani e-thyroid anikeza kuphela inkomba engaqondile futhi - njengoba kuchazwe ngenhla - ingaba phansi kakhulu noma phezulu kakhulu ngezinye izizathu. Phela, ukuntuleka kwe-iodine noma iodine eyeqile akuyona ukuphela kwembangela ye-hypothyroidism noma i-hyperthyroidism.
Ukuhlolwa komchamo kuyindlela engcono kakhulu yokunquma isimo sakho siqu se-iodine. Umphumela we-iodine engaphansi kuka-100 µg/l emchameni ubonisa ukuntula. Kwabesifazane abakhulelwe, amanani angaphansi kuka-150 µg/l asevele eyinkomba yokungatholakali kwe-iodine eyanele.
Ukudla kwezilwane kugcwele iodine ikakhulukazi
Ngenxa ye-iodization etholakala yonke indawo yokudla okulungele ukudliwa kwazo zonke izinhlobo (ngosawoti wetafula eline-iodized), okuqukethwe kwe-iodine ekudleni okuningi sekuvele kuphezulu kakhulu. Ukudla kwezilwane ikakhulukazi (inyama, imikhiqizo yobisi, amaqanda) manje sekunothe kakhulu nge-iodine, njengoba ukudla kwezilwane sekune-iodine isikhathi eside. Nakuba cishe iphesenti elilodwa kuphela le-iodine efakwa ekudleni itholakala enyameni, ingaba ngaphezu kwamaphesenti ayishumi emikhiqizweni yobisi nasemaqandeni.
Phakathi kuka-1.3 no-2.3 mg we-iodine ngekhilogremu ngayinye yokudla yengezwa ekudleni kwezinkomo. Ukwengezwa okufika ku-5 mg kuvunyelwe.
Kuyathakazelisa ukuthi ngokudla okuqukethe inyama nobisi kanye nokusetshenziswa njalo kwemikhiqizo esenziwe ngomumo, ngokuvamile umuntu unikezwa kahle kakhulu nge-iodine - evame ukunikezwa ngokweqile, okuyinkinga esimweni sendlala yegilo esebenza ngokweqile, ngoba lokhu kubhebhezelwa kakhulu inani elikhulu le-iodine.
Ngokwemvelo, thuthukisa ukunikezwa kwakho kwe-iodine
Ukudla okunikeza i-iodine yemvelo ngokuyinhloko yizinhlanzi zasolwandle kanye nezilwane zasolwandle, kodwa azifanelekele ukudla kwe-vegan. Ngakho-ke, kulokhu okulandelayo, sethula kuphela ukudla okusekelwe ezitshalweni ukuze kutholakale iodine.
Ukhula lwasolwandle luqukethe iodine eningi
I-Seaweed iwukudla okucebile kakhulu nge-iodine. Isibonelo, zingadliwa ngendlela ye-side dish encane. Kulokhu uchezuka ku-z. B. Hijiki (ithisipuni elingu-1 lokhula lwasolwandle omisiwe lanele) emanzini imizuzu eyi-7 kuya kweyi-10. Bese uthela amanzi okuphuza, hlambulula i-algae kahle futhi uwalungiselele kanye nemifino kanye / noma irayisi.
Olunye ukhula lwasolwandle (wakame kanye ne-kombu) lungangezwa esobho noma lufafazwe phezu kwesaladi ngendlela yama-flakes okhula lwasolwandle (isb., izimila zasolwandle noma “ukhula lwasolwandle lwesaladi”).
Kukhona nokhula lwasolwandle emafutheni, oluhambisana kahle nemifino eluhlaza nasemapuletini emifino noma ukunambitheka okumnandi esinkwa.
Kodwa-ke, ukhula lwasolwandle lucebile ngokwedlulele nge-iodine futhi amanani amancane awo anele ukumboza isidingo sansuku zonke se-iodine (bheka futhi isigaba esilandelayo kodwa esisodwa: Ingakanani iodine equkethe ukhula lwasolwandle).
Lezi zimila zasolwandle zikhona
Kunezinhlobo eziningi ezahlukene zezimila zasolwandle, zonke nazo ezinokuqukethwe kwe-iodine ehlukene. Kodwa ngisho nangaphakathi kohlobo olulodwa lwe-algae, kuye ngokuthi isifunda sisuka kuphi, kungase kube khona ukushintshashintsha okunamandla kokuqukethwe kwe-iodine.
- I-Kelp igama lesiNgisi elisho izimila zasolwandle, ngakho-ke ibhekisela ezinhlobonhlobo zezimila zasolwandle, ikakhulukazi ezinsundu nezibomvu, ngokuvamile amahlathi aminyene e-kombu ngasogwini lwase-Japan.
- I-Kombu (Laminaria japonica) iwulwelwe olunothe kakhulu nge-iodine. Ngokuvamile, kwenziwa isobho kuphela noma itiye ngalo. Ivamise ukukhishwa ekudleni ngaphambi kokusetshenziswa. Kodwa-ke, kukhona futhi impushana ye-kombu esetshenziswa njengohlobo lwesithuthukisi semvelo sokunambitheka kwesinongo.
- Uma omisiwe, i-Arame (Eisenia bicyclis) ibukeka njengengxube yezintambo ezimnyama-luhlaza. I-Arame inambitheka kahle kakhulu futhi ihamba kahle nazo zonke izitsha zemifino ne-pasta okufanele zibe nokuthinta okufishane.
- I-Wakame (Undaria pinnatifida) nayo iyacwiliswa ngaphambi kokupheka noma ukulungisa. Ukuze uthole isaladi ye-wakame, ukhula lwasolwandle akudingeki luphekwe kusengaphambili.
- I-Hijiki (i-Sargassum fusiforme) iyingxenye ye-algae ensundu futhi ibizwa nangokuthi i-berry kelp.
- I-spaghetti yasolwandle (i-Himanthalia elongata) nayo iyingxenye ye-algae ensundu. Abizwa nangokuthi i-belt tang futhi avela e-Atlantic noma eNyakatho ne-Baltic Seas. Uma sezicwilisiwe, zingaphekwa i-al dente njenge-pasta bese zifakwa kuma-fried-fries noma amasaladi.
- I-lettuce yasolwandle (Ulva lactuca) iwulwelwe oluluhlaza, akufanele ludidaniswe nolethisi wasolwandle okukhulunywe ngawo ngenhla, okuyingxube ye-flake yezinhlobo ezinhlanu ezihlukene zokhula lwasolwandle.
- I-Dulse (i-Palmaria palmata) iwukhula lwasolwandle olubomvu futhi iyisithako enhlanganisela ye-flake engenhla. I-Dulse iyatholakala futhi njengempushana engasetshenziselwa isinongo.
- I-Nori ayilona uhlobo olukhethekile lwezitshalo zasolwandle, kodwa igama lesiJapane lezimila zasolwandle ezidliwayo. Lawa kakhulu ama-algae abomvu, isb. B. i-purple kelp (i-Porphyra tenera), enambitheka kahle futhi icindezelwe ibe amaqabunga abushelelezi futhi isetshenziselwe i-sushi. Kodwa-ke, i-nori ingabuye ihlanganiswe nemifino, amakhowe, u-anyanisi, njll.
Ukhula lwasolwandle luqukethe iodine eningi
Asinayo i-iodine yalo lonke uhlobo lwe-algae. Ngakho-ke ukukhetha ngezansi:
- I-Kombu: 240 kuya ku-4,900 µg/g iodine
- I-Wakame: 93 kuya ku-185 µg/g iodine
- I-Nori: 30 kuya ku-45 µg/g iodine
- I-spaghetti yasolwandle: 2,000 µg/g iodine
- I-Arame: okungenani i-iodine engu-600 µg/g, amazinga aphezulu afika ku-5600 µg/g angenzeka
- Dulse: approx. 500 µg/g iodine
- I-Hijiki: cishe 500 µg/g iodine
- Ulethisi wasolwandle: kufika ku-240 µg/g iodine
(I-Lithothamnium calcareum: 33 kuya ku-34 µg iodine (i-calcareous algae equkethwe kuzithako zemvelo ze-calcium noma iziphuzo ze-herbal))
Ukucwiliswa kwe-algae bese ubilisa kunganciphisa okuqukethwe kwe-iodine ngamaphesenti angu-14 - 75, ukuze kungabikho isidingo sokukhathazeka nge-iodine eyeqile, ikakhulukazi nge-nori noma enye i-algae enokuqukethwe kwe-iodine ephansi, uma ukulungiswa nomthamo kufanelekile.
Ukushintshashintsha kwamazinga e-iodine olwandle kungaba yingozi
Kodwa-ke, okuqukethwe kwe-iodine kwe-algae ezincwadini kuyahlukahluka kakhulu. I-Federal Food Code, ngokwesibonelo - i-database yokuqukethwe kokudla okunomsoco kanye nethuluzi elijwayelekile lokuhlola izifundo zokudla okunomsoco - ikhombisa ukuguquguquka okubanzi kokuqukethwe kwe-iodine yokhula lwasolwandle, kepha lawa magugu asephansi kakhulu kunokhula. amanani esiwafakile, lapho sikhipha khona imali.
Ngakho-ke uma uthatha ukhiye wokudla wenhlangano njengesisekelo sokusebenzisa kwakho ulwelwe, kungenzeka ukuthi udla i-iodine eningi ephuma kulwelwe, okungase kube yinkinga ezigulini ezine-hyperthyroidism noma izifo ze-thyroid ezivuvukalayo.
Esitatimendeni esiphathelene nokuqukethwe kwe-iodine kolwelwe omisiwe kanye nemikhiqizo yezimila zasolwandle, i-Federal Institute for Risk Assessment BfR iphinda isho ububanzi obudlulele obungu-5 kuya ku-11,000 mg, ngakho kungaba kuhle ukusebenzisa kuphela ulwelwe lwalabo bakhiqizi abanokuqukethwe kwe-iodine ethize. bangabonisa ngemikhiqizo yabo. Njengamanje (Okthoba 2020) sicacisa ukuthi bakhona yini abakhiqizi abahambisanayo futhi sizokwazisa ngemiphumela yethu lapha maduzane.
Ukumboza izidingo ze-iodine ekusebenzeni kwansuku zonke kokudla okunomsoco
Imikhondo ye-iodine (1 – 4 µg/100 g) ingatholakala cishe kuyo yonke imifino nezithelo.
Njengoba kungase kubonakale olwazini olungenhla, ukudla okuvela ezitshalweni okunothe ngokukhethekile nge-iodine kuhlanganisa imifino enamahlamvu aluhlaza, ama-brassicas, amakhowe, amantongomane, imbewu, nemidumba.
Ukunambitha lokhu kudla ngosawoti “ofakwe iodized” ne-kelp seaweed kunikeza iodine eyengeziwe. Yiqiniso, ungasebenzisa futhi lo sawoti ukubhaka isinkwa, njll.
I-Sango Sea Coral ingabhekwa njengomthombo owengeziwe nowemvelo we-iodine, vele kuphela uma idingeka ukuze kuthuthukiswe ukutholakala kwe-calcium/magnesium njengoba iwumthombo we-calcium/magnesium.
Uma ufuna ukuthatha i-iodine kuphela, ungathola izithako zokudla ezine-iodine etafuleni elingenhla bese ukhetha eyodwa lapho.
Uma i-microalgae (i-spirulina noma i-chlorella) iyingxenye yezithako zakho zokudla, nazo zizokunikeza i-iodine - futhi uma ukhula lwasolwandle luyingxenye yokudla kwakho akufanele ukhathazeke ngokushoda kwe-iodine okungenzeka.
