Iodine ndi chilengedwe chonse komanso chosasunthika, chodabwitsa cha malo ake chiri chakuti, ngakhale kuti ayodini ali paliponse - m'madzi, dziko lapansi, mpweya, vuto la kusowa kwa ayodini ndilo mtengo waukulu mu chisamaliro chathu. Tidzayesa kuwunikira mbali zonse zabwino za "chitsulo mu galasi lamaliro", ndikulembetsanso zinthu zonse zomwe zili ndi mavitamini apamwamba.
Ubwino
Choyamba, ndipo chofunikira kwambiri, chomwe ngakhale ting'onoting'ono kwambiri mwa ife tikudziwa, ndikuti kudula ndi zowonongeka zimayenera kuperekedwa ndi ayodini. Chifukwa chake sikuti ndi mankhwala omwe amatuluka chifukwa cha kuphatikiza kwa ayodini ndi mowa, komanso amatha kukhala ndi ayodini kuti agwiritse ntchito mankhwalawa. Phagocytes ndi maselo a magazi omwe amachititsa chitetezo, kugwiritsa ntchito matupi achilendo ndi maselo ofooka. Mwa njira, pamene munthu ali ndi kachilombo koyambitsa matenda a immunodeficiency, chinthu choyamba chimene chikuchitika ndi kulephera kwa pulogalamu yopanga phagocytes. Pambuyo pake, thanzi laumunthu limakhala pamtunda, chifukwa palibe wina amene angamenyane ndi ozizira pang'ono. Koma musadalira kokha kumwa mowa mankhwala a ayodini, muyenera kusunga chitetezo chanu komanso kugwiritsa ntchito mankhwala omwe ali ndi ayodini.
Komanso ambiri a ife tamva za kugwirizana kwa ayodini ndi "chithokomiro". Thanzi la chithokomiro limayambitsa kusanganikirana kwa mitundu yonse ya mahomoni, mahomoni, komanso, ali ndi udindo wa ntchito iliyonse yomwe imakhalapo mthupi lathu. Pali mahomoni awiri - thyroxine ndi triiodothyronine, zomwe zimadalira zomwe zimadalira 100% pa zakudya zomwe zili ndi ayodini, kapena zowonjezera mavitamini ndi ayodini. Ngati mahomoni awa sali opangidwa, ntchito za kukula ndi chitukuko, komanso kagayidwe kameneka, zimaphwanyidwa, zomwe ziri zoopsa kwambiri muunyamata.
Ngati pali kusowa kwa ayodini mu chakudya chathu cha tsiku ndi tsiku, timamva chimodzimodzi ndi kusowa kwazing'onoting'ono: kusakwiya, kutopa , kukumbukira bwino, kudumpha ndi kunyema kwa misomali, tsitsi, khungu. Thupi limatidziwitsa za vutoli. Mwa njirayi, ayodini sichikuphatikiza ndipo sichipangidwa ndi thupi lathu, ndipo tsiku ndi tsiku "zokongola" zatsopano zimayenera.
Mlingo
Musanayambe kulemba, momwe mankhwala amadzimonso aliri, tiyeni tiyankhule za "gawo" lokha:
- makanda - 50 mcg;
- kuyambira zaka 2 mpaka 6 - 90 mcg;
- ana a sukulu - 120 mkg;
- akulu - 150 mcg;
- Pakati pa mimba ndi lactation - 200 mcg.
Zamakono |
Choncho, mauthenga a ayodini okhudzana ndi zakudya alibe chifukwa, chirichonse chokhudzana ndi nyanja, kuphatikizapo madzi a m'nyanja, ndi mpweya wa nyanja zimalingaliridwa. Ngati chakudya, ndiye pa tebulo lanu tsiku ndi tsiku muyenera kukhala china mwa zinthu zotsatirazi:
- nyanja kale ndi nyanja;
- nsomba iliyonse yamadzi;
- Chiwindi cha chiwindi - 100 g chili ndi minima zisanu ndi imodzi za tsiku, ndiko kuti, kuposa 700 μg ya ayodini (samalani!);
- mchere wamchere;
- shrimps, mussels, oyster, lobster, squid - ndi zonse zomwe zimatchedwa "frutti di mare".
Mchere wamchere wokha sungathe kupirira kusowa kwa ayodini, pambali pake, ayodini amayamba pang'onopang'ono kuchoka phukusi lotseguka, ndipo patapita kanthawi, imangowonongeka. Komabe, kugwiritsira ntchito mmalo mwa rock salt ndi kuphatikiza kwakukulu.
Kugwiritsa ntchito magalamu 180 a kodomu tsiku ndi tsiku kudzakupatsa kuchuluka kwa ayodini.
Koma ngati simukukonda kwambiri nsomba zam'madzi, samverani zomwe zili ndi ayodini mu zakudya zina. Kuphatikizapo:
- mazira;
- ng'ombe;
- mkaka;
- bata;
- Nthanga;
- masamba - tomato, sipinachi, zobiriwira anyezi, letesi, radish, katsitsumzukwa, beets;
- zipatso - nthochi, persimmon, malalanje, vwende, sitiroberi, mandimu, chinanazi.
Pambuyo powerenga mndandanda wonsewo, muyenera kuzindikira kuti kudya mankhwala omwe ali ndi ayodini tsiku ndi tsiku si kophweka komanso kosavuta, komabe komanso chokoma kwambiri ndi zokondweretsa zilizonse.