Kiʻi: Shutterstock Manaʻo ʻia ʻo Iodine he mineral pono no ko mākou kino. He ʻano mineral ia i loaʻa maʻamau i ka iʻa. He micronutrient koʻikoʻi a koi ʻia e kou kino e hana pono. ʻO ka iodine ma ke ʻano maoli he pōhaku ʻeleʻele, ʻālohilohi a ʻulaʻula paha, akā loaʻa maʻamau i ka lepo o ka honua a me nā wai kai. Aia kekahi mau wai paʻakai a me nā meaʻai mea kanu i ka iodine, a loaʻa kēia mineral i ka paʻakai iodized. Hiki i ka meaʻai waiwai iodine ke hōʻoia i kāu mau koi no kēia mineral .
I kēia manawa, no ke aha mākou e pono ai i ka iodine? ʻAʻole hiki i ko mākou kino ke hana i ka iodine ma kāna iho, e lilo ia i micronutrient pono. No laila, pono ʻoe e hōʻoia i ka lawa ʻana o kāu iodine. Eia nō naʻe, kokoke i ka hapakolu o ka honua i ka pilikia no ka nele o ka iodine. ʻO ka loaʻa ʻana o ka iodine i kāu meaʻai ua hōʻike ʻia e kōkua i ka hoʻomaikaʻi ʻana i kāu metabolism, ke olakino o kou lolo, a me kou pae hormone.
Wahi a ka National Institute of Health, pono e ʻai i kahi kanaka makua ma kahi o 150 mcg o ka iodine i kēlā me kēia lā a ʻo ka International Council for the Control of Iodine Deficiency Disorders e paipai i kahi ʻoi aku ka nui o ka iodine no nā wahine hāpai o 250 mcg i kēlā me kēia lā. Loaʻa ka Iodine Edible i ka iʻa a me mea kanu kai me nā meaʻai ʻē aʻe. Ma waho aʻe o kēia, ʻo ka paʻakai iodised kekahi ala maikaʻi e hoʻokomo i ka iodine i kāu ʻai i kēlā me kēia lā.
Kiʻi: Shutterstock ʻO nā pilikia i loaʻa ma muli o ka nele o ka meaʻai waiwai nui i ka iodine
Kōkua ʻo Iodine iā mākou e pale i nā kūlana koʻikoʻi a mālama i nā hana kino. Eia kekahi mau kūlana i hiki ke pale ʻia me ka ʻai mau a me ka pono o ka iodine.Hypothyroidism: ʻO ka Hypothyroidism kahi maʻi e kū nei inā ʻaʻole hiki i kou kino ke hana i ka hormone thyroid. Kōkua kēia hormone i kou kino e hoʻokele i kāu metabolism a hoʻoikaika i kāu hana kino. He mea koʻikoʻi ka Iodine no ka hana ʻana o ka hormone thyroid o kou kino, no laila, ʻo ka loaʻa ʻana o ka nui o ka iodine hiki ke pale a hoʻōla i nā hōʻailona o ka hypothyroidism.
nā maʻi maʻi: Inā ʻaʻole hiki i kou kino hana nui i ka thyroid hormone, a laila hoʻomaka paha kāu thyroid ponoʻī e ulu. Aia kou thyroid i loko o kou ʻāʻī, ma lalo pono o kou ʻāʻī. Ke hoʻomaka ʻo ia e ulu, ʻike ʻoe i kahi puʻupuʻu ʻē e ulu ana ma kou ʻāʻī - ʻike ʻia ʻo goitre. ʻO ka loaʻa ʻana o ka iodine hiki ke pale i ka goiters.
Hoʻemi ʻia ka pilikia o ka hānau ʻana: Pono nā wāhine hāpai i ka iodine ma mua o nā mea ʻē aʻe. Kāohi ia i nā ʻano kīnā hānau. ʻO ka mea nui, kōkua ka iodine i ke kākoʻo ʻana i ka ulu olakino olakino. ʻO ka loaʻa ʻana o ka iodine i ka wā hāpai e hiki ke pale i nā kīnā e pili ana i ka lolo, ka hāʻule ʻole, a me ka hānau ʻana.
Kiʻi: Shutterstock Nā koho meaʻai waiwai iodine
E hōʻoia e loaʻa iā ʻoe kahi lako iodine ma ka hoʻokomo ʻana i kēia mau mea i kāu ʻai.
Kiʻi: Shutterstock Pinch in the Salt: He hapaha teaspoon o iodized table paʻakai hāʻawi ma kahi o 95 micrograms o iodine. ʻOiaʻiʻo, hiki i ka nui o ka paʻakai ke hoʻonui i ke koko i kekahi poʻe, akā ʻo ke kumu nui o ka paʻakai i kā mākou meaʻai, ʻaʻole ia ke ʻano i hāʻule mai ka lulu-ʻo ia ke ʻano i ʻike ʻia i nā meaʻai i hana ʻia.
Manaʻo ka Heart Association e ʻai mākou ma mua o 2,400 milligrams o ka sodium i kēlā me kēia lā. He 575 milligrams sodium ka hapahā puna puna paʻakai, no laila hiki iā ʻoe ke kāpīpī i ka paʻakai ma kāu ʻaoʻao ʻaoʻao makemake. Akā e ʻoluʻolu e ʻoluʻolu a heluhelu i ka lepili paʻakai ma mua o ke kūʻai ʻana no ka mea ʻaʻohe iodine ka nui o nā huahana 'sea paʻakai'.
Kiʻi: Shutterstock Step Up Seafood Cuisine: Aia i loko o kahi ʻāpana ʻopae ʻekolu he 30 micrograms iodine, hoʻopau ko lākou kino i ka mineral mai ka wai kai e hōʻiliʻili ʻia i loko o ko lākou kino. ʻO kahi ʻāpana ʻekolu-auneke o ka cod i kālua ʻia he 99 micrograms o iodine, a he 17 micrograms ʻekolu auneke o ka tuna hiki i loko o ka ʻaila. Hiki i nā mea ʻekolu ke kāhiko i kāu salakeke ʻaina awakea i ka wā e hāpai ana i kāu iodine.
ʻO ka ʻiʻo kai, ka haddock, a me ka perch kekahi waiwai nui i ka iodine. ʻO ka limu kekahi kumu nui o ka iodine, loaʻa mua i nā mea kanu kai a pau. ʻO kekahi o nā kumu waiwai loa komo i ka limu kapa ʻia he kelp.
Kiʻi: Pexels E ʻoluʻolu i ka pā kīkī: Hoʻonui ʻia nā mea waiu a pau me ka iodine. I ka hiki ʻana mai i ka cheese, ʻo ka cheddar kāu koho maikaʻi loa. Hoʻokahi auneke o ka cheese cheddar he 12 micrograms iodine, hiki iā ʻoe ke koho iā Mozzarella.
Kiʻi: Shutterstock ʻAe iā Yoghurt: He 75 micrograms iodine i hoʻokahi kīʻaha o ka ʻioma momona haʻahaʻa. ʻO ia ka hapalua o kāu ʻāpana i kēlā me kēia lā ma laila, maikaʻi nō hoʻi ia no ka ʻōpū a waiwai i ka calcium a me ka protein.
Kiʻi: Shutterstock Hua, mau: He mea koʻikoʻi ka Iodine no ka ulu ʻana o ka noʻonoʻo a me ka noʻonoʻo i nā pēpē. Hoʻopili ia i ka pae IQ pū kekahi. ʻO kekahi o ka hilinaʻi a me ka maʻalahi o ka loaʻa ʻana o ka iodine i kāu meaʻai ʻo ia ma o nā yolks hua manu. He 24 micrograms o ka iodine i ka hua nui.
Nui ka poʻe o mākou e kauoha i nā hua keʻokeʻo e hōʻemi i ka cholesterol, akā ʻo ka yolk melemele ka iodine. Hāʻawi ʻia nā hua ʻelua scrambled i hoʻokahi hapakolu o kāu mau pono i kēlā me kēia lā. E kāpīpī i ka paʻakai papa ma kāu scramble a ua pā ʻoe i kāu helu iodine ma ka pau ʻana o ka ʻaina kakahiaka.
Kiʻi: Shutterstock E hele i ke ala waiu: Wahi a nā haʻawina like ʻole, ʻo kēlā me kēia 250ml o ka waiū e kokoke ana i 150 micrograms o iodine. ʻO ka hānai pipi, ka hānai a me ka mauʻu i nā bipi e hoʻololi i ka iodine i kā lākou waiū. Manaʻo kōkua: Inā ʻoe e ʻimi nei i ka iodine, mai koho ʻoe i nā meaʻai waiu. He haʻahaʻa ka waiu organik i ka iodine ma muli o ka mea e hānai ʻia ai nā bipi, e like me kahi noiʻi ma ʻO ka meaʻai a me ka lāʻau ʻawaʻawa .
Kiʻi: Shutterstock Mai hoʻokuʻu i kāu mau huaʻai a me nā meaʻai: Loaʻa i nā huaʻai a me nā lau ʻai he iodine, akā ʻokoʻa ka nui ma muli o ka lepo a lākou e ulu ai. Hiki iā ʻoe ke hoʻohui mālie, ʻoiai inā ʻoe e pili ana i nā ʻōlelo aʻoaʻo o ka Heart Association no ka ʻai ʻana i ʻewalu a ʻoi aʻe paha nā huaʻai a me nā meaʻai i kēlā me kēia lā. He mea nui e pale aku i kekahi mau mea kanu cruciferous hiki ke hoʻopili me hana thyroid .
ʻO kēia mau mea he kāpeti, Brussels sprouts, pua puaʻa , kale, spinach and turnips. Loaʻa kēia mau mea kanu i nā goitrogens a i ʻole nā mea e hiki ai ke hoʻonui i ka lauroid thyroid. ʻO ka hoʻomoʻa ʻana i kāu mau mea kanu e hoʻemi i ka helu o kēia mau mea hiki ke hoʻohaumia ʻia i nā mea kanu olakino ʻē aʻe.
Kiʻi: Shutterstock Meaʻai waiwai iodine: FAQs
N. Aia nā hopena ʻaoʻao o ka lawe ʻana i ka iodine?
TO. E like me nā mea a pau, pono pū ka lawe ʻana i ka iodine i ka nui kaulike. Inā ʻai kekahi i ka iodine kiʻekiʻe loa, hiki i kekahi ke ʻike i ka ʻeha thyroid gland a me ka maʻi maʻi thyroid. ʻO ka nui o ka iodine hiki ke alakaʻi i ka manaʻo o ka wela i ka ʻāʻī, ka waha, a me ka ʻōpū. Hiki iā ia ke hana i ke kuni, ka ʻeha o ka ʻōpū, ka nausea, ka luaʻi ʻana, ka maʻi maʻi, ka puʻuwai nāwaliwali, a i nā hihia koʻikoʻi, coma.N. He aha ka nui i ʻōlelo ʻia no nā makahiki like ʻole?
TO. Paipai ka National Institute of Health, USA i kēia mau helu:- - Mai ka hānau ʻana a hiki i 12 mahina: ʻAʻole i hoʻokumu ʻia
- - Nā keiki ma waena o 1-3 makahiki: 200 mcg
- - Nā keiki ma waena o 4-8 mau makahiki: 300 mcg
- - Nā keiki ma waena o 9-13 makahiki: 600 mcg
- - Nā ʻōpio ma waena o 14-18 mau makahiki: 900 mcg
- - Nā mākua: 1,100 mcg
