Nui nā waiwai i loko o iodine

ʻO ka'ōpona he microelement pono ia no ke ola,ʻo ia ke kuleana no ka hanaʻana o ka kawa thyroid. ʻO ka nele o kēia mea e hoʻonui i ke kiʻekiʻe o ka cholesterol i loko o ke koko, a hoʻonāukiuki hoʻi i keʻano o ka luhi a me ke kaumaha. ʻO ke kumu nō ia o kaʻaiʻana o nā meaʻai waiwai i nā iodine i loko o kāuʻai . Hoʻonohoʻia lākou i kahi hui nui,ʻo ia hoʻi, eʻike pono i nā koho e kūpono i kāu leʻaleʻa.

ʻO ke kūpono o ka maʻamau

Ma mua o kouʻikeʻana i ka meaʻai e nui aku i ka iodine, ponoʻoe e hoʻoholo i ka nui o kēia microelement e hoʻohana aiʻoe i kēlā me kēia lā. ʻO ka helu e pili ana i ka makahiki:

• Ke keiki - 50 mcg;
• nā keiki mai 2 a 6 - 90 mcg;
• nā keiki kula - 120 mkg;
• makua - 150 mcg.

Pono e pono ke haʻi e pili ana i nā wāhine hānau male a me nā wāhine hānai, e like me ka piʻiʻana o kā lākou mau lā a me 200gg.

ʻO nā meaʻai eʻai i loko o ka iodine nui?

Nui nāʻano koho'ē aʻe e kōkua iāʻoe e hoʻopiha i ke kino me ka nui pono o kēia māhele:

1. Pālaʻi kaʻaila . He pono kūpono me kaʻili. ʻO ka nui o ka pulupili he 40% o ka hāʻawi manawa.
2. Kupa . ʻO ka nui o kaʻiʻo o ka iodine e hiki ke loaʻa, me nā hua hou, a me ka kukeʻana, a kukeʻia ke kumu.
3. Kaumuana . ʻO kēia huahana waiwai nui ka meaʻai i nā mea make, nā huaora a me nā iodine. Loaʻaʻo Iodine i loko o ia mau huahana,ʻoi aku i loko o 5 mau kiko. i ka nui o 9% o ka hana maʻamau.
4. Kele . ʻO kahi o nā iʻaʻono a me ka momona e hiki iāʻoe ke hāʻawi i ke kino e pili ana i 66% o ka hana maʻamau i nā lā a pau.
5. Lobster . No ka poʻe pāʻani o nā meaʻokoʻa, pono ia eʻike i ka 100 g o kēia huahana ua hiki i ka 2/3 o ka lā maʻamau.
6. Hoʻomanaʻo ka mea kanu . Loaʻa kaʻona i loko o nā meaʻai a me ka maʻemaʻe. ʻO ka hoʻonaniʻana i kaʻaila ka 11% o ka hāʻawi manawa no 85 g o ka huahana pono'ī.
7. ʻO ka limu liʻiliʻi . Loaʻa i nā makahiki i hala iho nei,ʻo ka huahana no ka make kaumaha i ka 7 g, aia 3000% o ka hāʻawi manawa.
8. Milk . Ma loko o ke aniani o iaʻano huaʻai,ʻaʻole ka nui wale o ka nui o ka calcium, akā, 37% hoʻi o ka hana maʻamau i kēlā me kēia lā.
9. ʻO ke kaikolohe kūlohelohe . Ma kēia huahana,ʻaʻole ka calcium , ka protein wale nō, akā, nui ka nui o iodine - 58% o ka kaʻina o ka lā.
10. ʻO ka paʻakai Iodized . ʻO ke ala maʻalahi e hoʻonui i ka nui o ka iodine i pau. I ka 1 g e 77 mcg o iodine.

He helu liʻiliʻi kēia o nā huahana i loko o laila he iodine. Hiki iāʻoe ke koho a hoʻololi paha i nā mea a iʻole nā ​​huahana'ē aʻe i kahi o kēia māhele.

I kēia mau lā ma nā waihona o ka hale kūʻai e hiki iāʻoe ke loaʻa nā hua o nā mea i hoʻonaninaniʻia, e like me ka paʻakai, ka berena, nā hua laʻa, a pēlā aku, i ka wā i hanaʻia ai e nā mea hana, hoʻonuiʻia ka hoʻonuiʻia o kēia microelement. Hiki nō hoʻi iāʻoe ke kūʻai i nā pōpaila hulu me ka paʻakai iodi, a ma iaʻano,ʻo kahi kīʻaha o ka'ōpala i hoʻomohalaʻia e hoʻopihapiha i ka kaʻina o kēlā me kēia lā.

ʻO ka helu o ka iodine i loko o nā huahana

Nā rula pili nui

No ka mālamaʻana i ka pono o ka iodine i loko o nā huahana, pono e mālamaʻia kekahi mau mea:

1. Hiki i nā mea o ka iodine i nā huahana e ulu ana ma ka honua keʻano likeʻole i ka'āina.
2. ʻO ka nui o kēia microelement i loko o nā huahana e pili nō hoʻi i ka wā kūpono,ʻo ia hoʻi kēia e pili ana i nā hua laʻau.
3. Me ka hoʻomau lōʻihi a me ke kau wela, ua nalowale kekahi o iodine a hiki i ka 60%.
4. No ka mālamaʻana i nā iodina i loko o nā mea kanu a me nā hua, pono eʻokiʻokiʻia i loko o nā'āpana nui a i hoʻopauʻia ma mua o ka hanuʻana. I kēiaʻano, ua emi nui ka nui o ka microelement.
5. ʻO ka ikaika nui ka hoʻonuiʻana i ka nui o nā iodine, ma ka lawaiʻa,ʻo ka piʻiʻana he 50%, i nā hua puaʻa a hiki i 75%, a me nā huaʻai a me nā hua a hiki i ka 70%.
6. He maikaʻi ke kukeʻana i nā meaʻai i loko o kaʻiʻo iodine i ka mahuʻana i ka moku pani.