Abinci mai arziki a iodine

Iodine abu ne mai mahimmanci don rayuwa, wanda ke da alhakin aiki na glandan thyroid. Rashin wannan abu yana kara yawan cholesterol cikin jini, kuma yana haifar da bayyanar gajiya da mawuyacin hali. Abin da ya sa ya kamata abinci mai yawa a iodine ya kasance a cikin abincinku. Ana gabatar da su cikin babban tsari, wanda ke nufin cewa za ku sami zaɓuɓɓuka waɗanda zasu dace da dandano.

Kudin yau da kullum da ake bukata

Kafin ka gano abin da abinci ke ƙunshe da morein aidin, kana buƙatar yanke shawarar yadda za a yi amfani da wannan abu a kowace rana. Lambar da ya dace ya dogara da shekaru:

• Jariri - 50 mcg;
• yara daga 2 zuwa 6 - 90 mcg;
• makaranta - 120 mkg;
• manya - 150 mcg.

Ya zama dole a faɗi game da masu ciki da masu ciyar da nono, kamar yadda yawancin al'amuran yau da kullum ke ƙaruwa kuma yana sanya mkg 200.

Abincin abinci ya ƙunshi mai yawa aidin?

Akwai nau'ukan da dama da za su taimake ku saturate jiki tare da adadin yawan wannan sifa:

1. Gasa dankali . Shin wajibi ne a madaidaici tare da fata. Matsakaicin girman tuber yana dauke da kashi 40% na kyauta na yau da kullum.
2. Cranberry . Adadin yawan adin iodine za'a iya samuwa, tare da sabbin 'ya'yan itace, da kuma yin burodi, dafa shi bisa akai-akai.
3. Prunes . Wannan samfuri mai amfani shine mai arziki a abinci, bitamin da aidin. Iodine yana samuwa a cikin waɗannan samfurori, mafi daidai a cikin 5 kwakwalwa. a cikin adadin 9% na al'ada kullum.
4. Cod . Wani ɓangare na kifi mai dadi kuma mai kyawawan kifi zaka iya ba da jiki game da 66% na al'ada na kullum na aidin.
5. Lobster . Ga magoya bayan kwararru, yana da kyau sanin cewa a cikin 100 g na wannan samfurin har zuwa 2/3 na yawan kuɗin yau da kullum.
6. Gwangwani na gwangwani . Iodine yana samuwa a cikin abinci ko da bayan magani. Tuna a cikin man fetur ya ƙunshi 11% na kyauta kullum ta 85 g na samfurin kanta.
7. Rashin ruwa . Popular a cikin 'yan shekarun nan, samfurin don asarar nauyi a 7 g yana dauke da 3000% na kyauta na yau da kullum.
8. Milk . A cikin gilashin irin wannan samfurin ya ƙunshi baicin kawai ba, amma 37% na yawan yau da kullum na aidin.
9. Kayan daji . A cikin wannan samfurin ba kawai calcium , gina jiki ba, amma har da yawancin aidin - 58% na yawan kuɗin yau da kullum.
10. Iodized gishiri . Hanyar mafi sauki don ƙara adadin aidin cinyewa. A 1 g akwai 77 mcg na iodine.

Wannan ƙananan samfurori ne na samfurori wanda akwai abun iodine. Kuna iya yin amfani da hankali don cire ko cire wadanda ko wasu samfurori wanda akwai alamar wannan alama.

A yau a kan ɗakunan shagon za ka iya samun samfurori iri-iri, alal misali, gishiri, burodi, kayan kiwo, da dai sauransu. Wato, a lokacin da suka yi, masana'antun sun ƙãra ƙaddarar wannan microelement. Hakanan zaka iya saya gishiri mai gishiri tare da gishiri mai indized, wanda idan akwai kwano na miya da aka dafa shi akai-akai ya sake cika farashin yau da kullum.

Abin da ke ciki na aidin a cikin samfurori

Dokokin mahimmanci

Don kula da abun ciki na aidin a cikin samfurori, dole ne a kiyaye wasu yanayi:

1. Abincin na aidin a cikin samfurori da ke girma a ƙasa zai iya bambanta dangane da yankin.
2. Adadin wannan ƙwayarwa a cikin samfurori yana shafar yanayi, musamman ma wannan yana nufin samfurorin kiwo.
3. Tare da tsararren ajiya da magani mai zafi, wasu daga cikin iodine sun yi hasara kuma zasu iya kai har zuwa 60%.
4. Don adana iodine a cikin kayan lambu da 'ya'yan itatuwa, dole ne a yanke su cikin manyan guda ko kuma sarrafa su gaba daya kafin dafa abinci. A wannan yanayin, yawancin kwayar da za a kwashewa yana ragewa sosai.
5. Karfin mai karfi yana rage adadin aidin, alal misali, a cikin kifi, yawan shine har zuwa 50%, a cikin kayayyakin kiwo har zuwa 75%, kuma a cikin kayan lambu da 'ya'yan itatuwa har zuwa 70%.
6. Zai fi dacewa da dafa abinci mai arziki a iodine a cikin motsawa a cikin jirgin rufe.