Duab: Shutterstock Iodine yog suav tias yog ib qho tseem ceeb mineral rau peb lub cev. Nws yog ib txoj kab ntxhia uas feem ntau pom hauv cov nqaij nruab deg. Nws yog ib qho tseem ceeb micronutrient thiab xav tau los ntawm koj lub cev kom ua haujlwm zoo. Iodine nyob rau hauv tej yam ntuj tso iodine yog ib tug maub, ci pob zeb los yog ib tug liab doog, tab sis feem ntau pom nyob rau hauv lub ntiaj teb av thiab dej hiav txwv dej. Ntau cov ntsev-dej thiab cov zaub mov hauv cov nroj tsuag muaj iodine, thiab cov ntxhia no muaj nyob hauv cov ntsev iodised. Cov zaub mov nplua nuj iodine tuaj yeem ua kom koj cov kev xav tau rau cov ntxhia no tau ua tiav .
Tam sim no, vim li cas peb thiaj xav tau iodine? Peb lub cev tsis tuaj yeem tsim iodine ntawm nws tus kheej, uas ua rau nws yog ib qho tseem ceeb micronutrient. Yog li ntawd, koj yuav tsum nco ntsoov xyuas kom koj noj iodine txaus. Txawm li cas los xij, ze li ib feem peb ntawm lub ntiaj teb tseem muaj kev pheej hmoo rau iodine deficiency. Tau txais iodine txaus hauv koj cov zaub mov tau pom tias yuav pab txhim kho koj cov metabolism, koj lub hlwb noj qab haus huv, thiab koj qib tshuaj hormones.
Raws li Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Lub Tebchaws, tus neeg laus nruab nrab yuav tsum tau noj kwv yees li 150 mcg ntawm iodine ib hnub twg thiab International Council rau Kev Tswj Xyuas Kev Noj Qab Haus Huv ntawm Iodine Deficiency Disorders pom zoo kom noj iodine ntau dua rau cov poj niam cev xeeb tub ntawm 250 mcg ib hnub. Noj tau iodine feem ntau muaj nyob rau hauv cov nqaij nruab deg thiab hiav txwv zaub nrog rau lwm yam khoom noj. Tsis tas li ntawd, iodised ntsev kuj yog ib txoj hauv kev zoo kom suav nrog iodine hauv koj cov khoom noj txhua hnub.
Duab: Shutterstock Teeb meem tshwm sim vim tsis muaj iodine-nplua nuj zaub mov
Iodine pab peb tiv thaiv kev mob hnyav thiab tswj lub cev ua haujlwm. Nov yog qee qhov xwm txheej uas tuaj yeem tiv thaiv nrog kev noj iodine tsis tu ncua.Hypothyroidism: Hypothyroidism yog ib yam mob uas tshwm sim thaum koj lub cev tsis tuaj yeem tsim cov thyroid hormone txaus. Cov tshuaj no pab koj lub cev tswj koj cov metabolism thiab ntxiv dag zog rau koj lub cev ua haujlwm. Iodine yog ib qho tseem ceeb rau koj lub cev cov thyroid hormone tiam, yog li tau txais ib qho txaus iodine tuaj yeem tiv thaiv lossis kho cov tsos mob ntawm hypothyroidism.
Goitres: Yog tias koj lub cev ua tsis tau tsim cov thyroid txaus hormonal, ces koj cov thyroid nws tus kheej yuav pib loj hlob. Koj cov thyroid yog nyob rau hauv koj lub caj dab, nyob rau hauv koj lub puab tsaig. Thaum nws pib tsim, koj yuav pom ib pob txawv txawv ntawm koj lub caj dab - hu ua goitre. Tau txais iodine txaus tuaj yeem tiv thaiv goitres.
Txo qhov pheej hmoo ntawm kev yug me nyuam: Cov poj niam cev xeeb tub yuav tsum haus iodine ntau dua li lwm tus. Nws tiv thaiv ntau hom kev yug me nyuam. Hauv particular, iodine pab txhawb kev noj qab haus huv lub hlwb. Tau txais iodine txaus thaum cev xeeb tub tuaj yeem tiv thaiv qhov tsis xws luag uas yuav cuam tshuam rau lub hlwb, nchuav menyuam, thiab yug menyuam.
Duab: Shutterstock Kev xaiv zaub mov nplua nuj iodine
Xyuas kom tseeb tias koj tau txais cov khoom noj iodine tas li los ntawm kev suav nrog cov hauv qab no hauv koj cov zaub mov.
Duab: Shutterstock Pinch hauv ntsev: Ib quarter teaspoon ntawm iodised rooj ntsev muab li 95 micrograms ntawm iodine. Muaj tseeb tiag, ntsev ntau dhau tuaj yeem ua rau ntshav siab hauv qee tus neeg, tab sis lub hauv paus ntsiab lus ntawm ntsev hauv peb cov zaub mov tsis yog hom uas poob los ntawm shaker - nws yog hom uas tau pom hauv cov zaub mov tiav.
Lub Koom Haum Lub Plawv qhia tias peb haus tsis pub ntau tshaj 2,400 milligrams sodium ib hnub. Ib lub quarter teaspoon ntsev muaj 575 milligrams sodium, yog li koj tuaj yeem ntseeg tau qee cov ntsev ntawm koj nyiam sab zaub mov. Tab sis thov nco ntsoov thiab nyeem cov ntawv ntsev ua ntej yuav khoom vim ntau cov khoom 'siav ntsev' tsis muaj iodine.
Duab: Shutterstock Kauj ruam Up Seafood Cuisine: Ib feem peb-ounce ntawm cws muaj txog 30 micrograms ntawm iodine, lawv lub cev nqus cov ntxhia los ntawm cov dej hiav txwv uas tau txais hauv lawv lub cev. Ib feem peb-ounce ntawm ci cod ntim ib qho 99 micrograms ntawm iodine, thiab peb ooj ntawm cov kaus poom tuna hauv cov roj muaj 17 micrograms. Tag nrho peb tuaj yeem hnav koj cov zaub xam lav noj su thaum nce koj cov iodine.
Hiav txwv ntses bass thaj tsam, haddock, thiab perch kuj nplua nuj nyob rau hauv iodine. Seaweed kuj yog ib qhov zoo ntawm iodine, feem ntau pom nyob rau hauv tag nrho cov hiav txwv zaub. Ib qhov chaw nplua nuj tshaj plaws ntawm nws yuav suav nrog seaweed npe kelp.
Duab: Pexels Indulge In The Cheese Blast: Xyaum tag nrho cov khoom siv mis nyuj yog enriched nrog iodine. Thaum nws los txog rau cheese koj cov kev xaiv zoo tshaj plaws yuav yog cheddar. Ib ooj ntawm cheddar cheese muaj 12 micrograms ntawm iodine, koj tuaj yeem xaiv rau Mozzarella.
Duab: Shutterstock Hais Yog Yogurt: Ib khob ntawm cov roj tsawg yogurt muaj 75 micrograms ntawm iodine. Qhov ntawd yog ib nrab ntawm koj qhov kev faib txhua hnub nyob rau ntawd, nws kuj zoo rau lub plab thiab nplua nuj hauv calcium thiab protein.
Duab: Shutterstock Qe, Ib txwm: Iodine yog qhov tseem ceeb heev rau kev paub thiab kev loj hlob ntawm lub hlwb hauv cov menyuam mos. Nws cuam tshuam rau qib IQ ib yam nkaus. Ib txoj hauv kev txhim khu kev qha thiab yooj yim tshaj plaws kom tau iodine hauv koj cov zaub mov yuav yog los ntawm qe qe. Ib lub qe loj muaj 24 micrograms ntawm iodine.
Ntau tus ntawm peb nyiam xaj qe dawb kom txo qis cov roj cholesterol, tab sis nws yog cov qe daj uas muaj iodine. Ob scrambled qe muab ib feem peb ntawm koj cov kev xav tau txhua hnub. Sprinkle qee lub rooj ntsev rau ntawm koj lub scramble thiab koj tau ntaus koj tus lej iodine thaum kawg ntawm pluas tshais.
Duab: Shutterstock Mus rau Milk Way: Raws li ntau yam kev tshawb fawb, txhua 250 ml ntawm mis nyuj yuav muaj ze li 150 micrograms ntawm iodine. Cov nyuj pub, zaub mov thiab nyom pub rau nyuj hloov iodine rau lawv cov mis nyuj. Tswv yim: Yog tias koj tab tom nrhiav iodine, tsis txhob xaiv cov khoom noj mis nyuj organic. Organic mis nyuj muaj qhov qis dua ntawm iodine vim yog cov nyuj noj, raws li kev tshawb fawb hauv Khoom noj khoom haus thiab tshuaj toxicology .
Duab: Shutterstock Tsis txhob hla koj cov txiv hmab txiv ntoo thiab zaub: Txiv hmab txiv ntoo thiab zaub muaj iodine, tab sis tus nqi sib txawv raws li cov av uas lawv loj hlob nyob rau hauv. Ib nrab khob ntawm boiled lima taum muaj 8 micrograms ntawm iodine thiab tsib qhuav prunes muaj 13 micrograms. Koj tuaj yeem ntxiv tau maj mam, tshwj xeeb yog tias koj ua raws li Lub Koom Haum Lub Plawv pom zoo ntawm kev noj yim lossis ntau dua txiv hmab txiv ntoo thiab zaub noj txhua hnub. Nws yog ib qho tseem ceeb kom tsis txhob muaj qee yam zaub cruciferous uas tuaj yeem cuam tshuam nrog thyroid ua haujlwm .
Cov no suav nrog zaub qhwv, Brussels sprouts, zaub paj , zaub qhwv, spinach thiab turnips. Cov veggies no tuav goitrogens los yog cov khoom uas tuaj yeem ua rau cov thyroid caj pas loj. Ua noj koj cov zaub txo cov naj npawb ntawm cov khoom uas muaj feem cuam tshuam rau hauv lwm yam zaub zoo.
Duab: Shutterstock Khoom noj khoom haus nplua nuj iodine: FAQs
Q. Puas muaj kev phiv los ntawm kev noj ntau dhau ntawm iodine?
TO. Zoo li txhua yam, kev noj iodine kuj yuav tsum muaj qhov sib npaug. Yog tias ib tus neeg noj cov tshuaj iodine ntau heev, ib tus tuaj yeem ntsib cov thyroid caj pas thiab mob qog noj ntshav. Ib koob tshuaj iodine loj tuaj yeem ua rau muaj kev kub ntxhov hauv caj pas, qhov ncauj, thiab plab. Nws kuj tseem tuaj yeem ua rau kub taub hau, mob plab, xeev siab, ntuav, raws plab, tsis muaj zog pulse, thiab hauv qhov xwm txheej hnyav, coma.Q. Dab tsi yog qhov pom zoo rau cov hnub nyoog sib txawv?
TO. Lub National Institute of Health, USA pom zoo cov lej no:- - Txij thaum yug mus txog 12 lub hlis: Tsis tsim
- - Cov menyuam hnub nyoog 1-3 xyoos: 200 mcg
- - Cov menyuam hnub nyoog 4-8 xyoo: 300 mcg
- - Cov menyuam hnub nyoog 9-13 xyoos: 600 mcg
- - Cov Hluas ntawm 14-18 xyoo: 900 mcg
- - Cov neeg laus: 1,100 mcg
