Iodini - yofunika kwambiri kwa tizilombo toyambitsa matenda, zomwe zimakhudza mavitamini a chithokomiro. Chifukwa cha kusowa kwake m'thupi, munthu amamva kuti akutha msinkhu komanso amagona tulo, nthawi zambiri amavutika ndi kupweteka mutu, kukumbukira komanso kuchepetsedwa. Munthu wamkulu amafunikira micrograms 150 za ayodini tsiku ndi tsiku, kotero ndikofunikira kudziŵa zakudya zomwe zili ndi ayodini ambiri kuti zisawonongeke m'thupi.
Ndi mankhwala ati omwe ali ndi ayodini ambiri a chithokomiro?
Mu chilengedwe, ayodini imapezeka pafupifupi paliponse, koma makamaka m'nyanja zamadzi ndi m'nyanja. Choncho, omwe amasamala za chithokomiro chawo, ayenera choyamba kukhala ndi mchere wamchere wa m'nyanja komanso zakudya za m'nyanja, komanso, ngati n'kotheka, nthawi zonse muzipita ku tchuthi kupita kunyanja. Mitundu yonse ya oyster, mussels, crustaceans ndi ena iyenera kukhalapo patsiku, monga nsomba, nsomba, tuna, hake, cod chiwindi , haddock, saury, etc. Koma malo oyambirira pakati pa nsomba ndi kelp kapena nyanja: ili ndi 50 mpaka 70 mcg wa ayodini.
Iodini imakhala yochepa m'madzi a m'nyanja, monga chakudya chozoloŵera. Komabe, pali mankhwala amodzi omwe ayodini ambiri ndi mtedza. Mu 100 g ya mankhwala ali ndi mcg 30 wa mfundoyi. N'zachidziwikire kuti nkhungu zokha zimagwiritsidwa ntchito pa chakudya, koma chipolopolo ndi septa sizimatayidwa, koma zimagwiritsidwa ntchito pokonza mitundu yonse ya tinctures. Kwa mankhwala omwe ali ndi ayodini wambiri, kuphatikizapo zipatso zachilendo zotchedwa feijoa . Mavitaminiwa amatha kukhala 30 mg wa ayodini. Mankhwalawa amapezeka m'madzi amadzi akumwa, koma pali madera amene madzi alibe ayodini. Anthu okhalamo angathe kutenga iodomarine ndipo izi zimagwiritsidwa ntchito kwa ana, amayi omwe ali ndi pakati komanso omwe akulera.
Kawirikawiri, zakudya zoyenera zikhale zomveka bwino, zomwe zingachepetse chiopsezo cha tizilombo tomwe tikufunikira.