Hoto: Shutterstock Ana daukar Iodine a matsayin ma'adinai mai mahimmanci ga jikinmu. Yana da ma'adinan alama wanda galibi ana samunsa a cikin abincin teku. Yana da mahimmancin micronutrient kuma jikin ku yana buƙatar yin aiki yadda ya kamata. Iodine a cikin yanayi Iodine dutse ne mai duhu, mai sheki ko launin shuɗi, amma galibi ana samunsa a cikin ƙasa da ruwan teku. Yawancin ruwan gishiri da abinci na tushen shuka sun ƙunshi aidin, kuma wannan ma'adinai yana samuwa a cikin gishiri mai iodized. Abincin mai arziki na iodine zai iya tabbatar da bukatun ku na wannan ma'adinai .
Yanzu, me yasa daidai muke buƙatar iodine? Jikinmu ba zai iya samar da aidin da kansa ba, wanda ya sa ya zama muhimmin micronutrient. Don haka, ya kamata koyaushe ku tabbata cewa cin abinci na iodine ya wadatar. Duk da haka, kusan kashi ɗaya bisa uku na duniya har yanzu suna cikin haɗarin ƙarancin iodine. An nuna samun isassun aidin a cikin abincin ku don taimakawa inganta yanayin ku, lafiyar kwakwalwar ku, da matakan hormone.
A cewar Cibiyar Kiwon Lafiya ta Kasa, matsakaita mai girma ya kamata ya cinye kusan 150 mcg na aidin a kowace rana kuma Majalisar Dinkin Duniya don Kula da Rashin Rashi na Iodine ya ba da shawarar cin abinci mafi girma na iodine ga mata masu juna biyu na 250 mcg kowace rana. Iodine mai ci yana samuwa da farko a cikin abincin teku da kayan lambu na teku tare da sauran kayan abinci. Baya ga waɗannan, gishiri iodized shima hanya ce mai kyau don haɗawa da aidin a cikin abincin ku na yau da kullun.
Hoto: Shutterstock Matsalolin da Aka Fuskanta Saboda Rashin Abinci Mai Arziƙin Iodine
Iodine yana taimaka mana hana matsanancin yanayi kuma yana kula da ayyukan jiki. Anan akwai wasu sharuɗɗan da za a iya hana su tare da amfani da iodine akai-akai kuma daidai.Hypothyroidism: Hypothyroidism wani yanayi ne da ke faruwa lokacin da jikinka ba zai iya samar da isasshen hormone thyroid ba. Wannan hormone yana taimaka wa jikin ku sarrafa metabolism kuma yana ƙarfafa aikin gabobin ku. Iodine yana da mahimmanci ga tsararrun hormone thyroid na jikin ku, don haka samun isasshen adadin aidin zai iya hana ko warkar da alamun hypothyroidism.
Goitres: Idan jikinka ba zai iya ba samar da isasshen thyroid hormone, to thyroid kanta na iya fara girma. Thyroid yana cikin wuyanka, kawai a ƙarƙashin muƙamuƙi. Lokacin da ya fara tasowa, za ku lura da wani bakon dunƙule yana tasowa a wuyan ku - an san shi da goitre. Samun isasshen aidin na iya hana goiter.
Rage Hatsarin Lalacewar Haihuwa: Mata masu juna biyu yakamata su ci iodine fiye da sauran. Yana hana nau'ikan lahanin haihuwa da yawa. Musamman ma, aidin yana taimakawa wajen inganta lafiyar kwakwalwa. Samun isasshen iodine a lokacin daukar ciki zai iya hana lahani da zai iya shafar kwakwalwa, zubar da ciki, da haihuwa.
Hoto: Shutterstock Zaɓuɓɓukan Abinci masu Arziƙin Iodine
Tabbatar cewa kun sami wadataccen wadatar iodine ta yau da kullun ta haɗa da waɗannan a cikin abincinku.
Hoto: Shutterstock Tsoka cikin Gishiri: teaspoon kwata na iodized tebur gishiri yana ba da kusan 95 micrograms na aidin. Tabbas, gishiri da yawa na iya tayar da hawan jini a wasu mutane, amma ainihin asalin gishiri a cikin abincinmu ba shine nau'in da ke fadowa daga mai girgiza ba - nau'in nau'in da ake gani a abinci ne.
Ƙungiyar Zuciya ta ba da shawarar cewa ba mu cinye fiye da 2,400 milligrams na sodium kowace rana. Cokali kwata na gishiri yana da sodium 575 milligrams, don haka za ku iya dogara da yayyafa gishiri a kan abincin da kuka fi so. Amma don Allah a tabbata kuma karanta lakabin gishiri kafin siya tunda yawancin samfuran 'gishin teku' ba su ƙunshi aidin ba.
Hoto: Shutterstock Matakin Samarwa Abincin teku: Kashi uku na shrimp ya ƙunshi kusan micrograms 30 na aidin, jikinsu yana jiƙa ma'adinan daga ruwan teku da ke taruwa a jikinsu. Kashi na oza uku na gasa cod yana kunshe da mikrogram 99 na aidin, oza uku na tuna tuna a cikin mai yana da microgram 17. Dukansu uku suna iya yin ado da salatin abincin rana yayin haɓaka iodine.
Bass na teku, haddock, da perch suma suna da wadata a cikin aidin. Seaweed kuma babban tushen aidin ne, da farko ana samunsa a duk kayan lambu na teku. Daya daga cikin mafi arziki tushen shi zai sun hada da ciyawa ake kira kelp.
Hoto: Pexels Shiga Cikin Ƙarshen Cuku: A zahiri duk abubuwan kiwo suna wadatar da aidin. Lokacin da yazo ga cuku mafi kyawun zaɓinku zai zama cheddar. Ɗaya daga cikin oza na cuku cheddar yana da 12 micrograms na aidin, zaka iya zaɓar Mozzarella.
Hoto: Shutterstock Ka ce Ee ga Yoghurt: Kofi daya na yoghurt maras kitse yana da micrograms 75 na aidin. Rabin rabon ku na yau da kullun kenan, yana da kyau ga ciki kuma yana da wadatar calcium da furotin.
Hoto: Shutterstock Qwai, Koyaushe: Iodine yana da matukar mahimmanci ga haɓakar fahimta da haɓaka tunani a cikin jarirai. Hakanan yana shafar matakin IQ. Hanya mafi aminci kuma mafi sauƙi don samun aidin a cikin abincinku shine ta hanyar kwai yolks. Babban kwai yana da 24 micrograms na aidin.
Yawancinmu suna yin odar farin kwai don rage cholesterol, amma gwaiduwa rawaya ce ke da aidin. ƙwai guda biyu da aka murƙushe suna ba da kashi ɗaya bisa uku na bukatun ku na yau da kullun. Yayyafa gishirin tebur a kan tarkace kuma kun buga lambar aidin ku a ƙarshen karin kumallo.
Hoto: Shutterstock Tafi Hanyar Milk: Dangane da bincike daban-daban, kowane 250ml na madara zai sami kusan micrograms 150 na aidin. Shanu suna ciyarwa, kiwo da ciyawa da ake ciyar da shanun suna tura aidin zuwa madararsu. Tukwici: Idan kuna neman aidin, kar ku zaɓi abinci mai kiwo. Nonon kwayoyin halitta yana da karancin sinadarin iodine saboda abin da ake ciyar da shanu, a cewar wani bincike a ciki Abinci da Chemical Toxicology .
Hoto: Shutterstock Kada Ku Tsallake 'Ya'yan itacenku da Kayan lambu: 'Ya'yan itãcen marmari da kayan lambu suna ɗauke da aidin, amma adadin ya bambanta dangane da ƙasar da suke girma a ciki. Rabin kofi na dafaffen wake na lima yana da micrograms 8 na iodine da busassun prunes guda biyar suna da 13 micrograms. Kuna iya ƙarawa a hankali, musamman idan kun bi shawarwarin Ƙungiyar Zuciya na cin abinci takwas ko fiye da 'ya'yan itace da kayan lambu kowace rana. Yana da mahimmanci a guje wa wasu kayan lambu na cruciferous waɗanda zasu iya shiga tsakani aikin thyroid .
Wadannan sun hada da kabeji, Brussels sprouts, farin kabeji , Kale, alayyafo da turnips. Wadannan kayan lambu suna riƙe da goitrogens ko abubuwan da zasu iya haifar da haɓakar glandar thyroid. Dafa kayan lambu na ku yana rage adadin waɗannan abubuwan da za su iya cutar da su a cikin in ba haka ba lafiyayyen kayan lambu.
Hoto: Shutterstock Abinci mai wadatar Iodine: FAQs
Q. Shin akwai illar yawan shan iodin?
TO. Kamar kowane abu, cin abinci na aidin shima dole ne ya kasance cikin daidaiton adadi. Idan mutum ya sha babban adadin aidin, mutum zai iya fuskantar kumburin glandar thyroid da ciwon daji na thyroid. Babban kashi na aidin zai iya haifar da jin zafi a cikin makogwaro, baki, da ciki. Yana kuma iya haifar da zazzabi, ciwon ciki, tashin zuciya, amai, gudawa, raunin bugun jini, da kuma matsanancin hali, suma.Q. Wane adadi ne aka ba da shawarar ga shekaru daban-daban?
TO. Cibiyar Kiwon Lafiya ta Ƙasa, Amurka ta ba da shawarar waɗannan lambobi:- - Daga haihuwa zuwa watanni 12: Ba a kafa ba
- Yara tsakanin shekaru 1-3: 200 mcg
- Yara tsakanin shekaru 4-8: 300 mcg
- - Yara tsakanin shekaru 9-13: 600 mcg
- - Matasa tsakanin shekaru 14-18: 900 mcg
- - Manya: 1,100 mcg
