8 zakudya zamasamba zokhala ndi ayodini wambiri

Iodine ndi mchere wofunikira kuti kaphatikizidwe ka mahomoni a chithokomiro komanso kugwira ntchito kwake bwino. Kuphatikiza ndi amino acid, ayodini amatulutsa mahomoni omwe ali ndi ntchito zofunika kwambiri za thupi: thyroxine T4 ndi triiodothyronine T3, yomwe imayang'anira kagayidwe kake m'maselo aliwonse a thupi. Iodine imathandizanso kwambiri popewa matenda a fibrocystic m'mawere, pomwe edema ya minofu imachitika. Iodine imathandizira kachitidwe ka hormone estrogen mu minofu ya bere, motero amachotsa edema. Kuphatikiza pa matenda a m'mawere, ayodini amalepheretsa kuchitika kwa zinthu monga kuwonongeka kwa chidziwitso, cretinism, hypothyroidism, hyperthyroidism. Thupi lathu lili ndi 20-30 milligrams ya ayodini, yomwe ili makamaka mu chithokomiro. Ena kuchuluka alipo mu mabere ndi malovu zopangitsa, chapamimba mucosa ndi magazi. Kupanda ayodini kungayambitse zotsatira zoipa kwambiri kwa thupi. Kuchepa kwa microelement kumalepheretsa kugwira ntchito kwa chitetezo cha mthupi, nthawi zina kumabweretsa padera. Kwambiri ayodini akusowa amayi apakati kungachititse kuti kuchedwa mu thupi chitukuko cha mwana wosabadwayo, ugonthi ndi spasticity mwana.

  • kukula kwa chithokomiro
  • kudya kutopa
  • kunenepa
  • kuchuluka kwama cholesterol
  • maganizo
  • chilakolako chosakhazikika
  • cardiopalmus

Chifukwa chake, kudya zakudya zokhala ndi ayodini ndikofunikira kwambiri, chifukwa thupi silingathe kupanga mcherewu palokha.  Mchere wokhala ndi ayodini Mchere wokhala ndi ayodini ndiye gwero lalikulu la izi m'zakudya zathu. 1 gramu ya mcherewu imapatsa thupi ma micrograms 77 a ayodini. Mbatata yophika gwero lina lalikulu ayodini. Tuber yophika sing'anga imakhala ndi ma micrograms 60 a ayodini, omwe ndi 40% ya mtengo wovomerezeka watsiku ndi tsiku. Kuonjezera apo, mbatata yophika imakhala ndi fiber, mavitamini, mchere, ndi potaziyamu. nthochi Nthochi ndi chimodzi mwa zipatso zopatsa thanzi kwambiri. Lili ndi potaziyamu yambiri, yomwe imapatsa mphamvu thupi nthawi yomweyo. Komabe, anthu ochepa amadziwa kuti nthochi ili ndi ayodini wochuluka. Zipatso zambiri zimakhala ndi ma 3 micrograms a ayodini, omwe ndi 2% ya zofunika tsiku lililonse. Froberries Zipatso zopatsa thanzi zomwe zimadzaza thupi ndi mavitamini ndi michere yambiri. Chochititsa chidwi n'chakuti sitiroberi amakhalanso gwero la ayodini. Mu kapu imodzi muli 1 mcg ya ayodini, pafupifupi 13% ya zofunika tsiku lililonse. Tchizi cha Cheddar Cheddar ndi imodzi mwa magwero okoma kwambiri a ayodini. 30 magalamu a tchizi ali ndi ma microgram 12 a ayodini ndi 452 calories. Popeza mankhwalawa ali odzaza ndi zopatsa mphamvu, ndikofunikira kuti mugwiritse ntchito pamlingo wocheperako. Kuwaza supu kapena saladi ndi shredded cheddar tchizi. Cranberries Zipatso zowoneka bwino za cranberries zimapatsa thanzi labwino kwambiri. Lili ndi kuchuluka kwa mavitamini C, K, B, antioxidants ndi fiber. Cranberries ndi gwero labwino kwambiri la ayodini, okhala ndi ma microgram 400 a ayodini mu makapu 12, omwe ndi ofanana ndi 267% ya mtengo watsiku ndi tsiku. Chipatsochi chimadziwika ndi zotsatira zake zabwino pochiza matenda a mkodzo.  Mkaka Kapu imodzi ya mkaka wachilengedwe imakhala ndi ma microgram 56 a ayodini ndi 98 calories. Kuphatikiza pa kuchuluka kwa ayodini, mkaka wapamwamba kwambiri uli ndi magnesium, manganese, folate, phosphorous, potaziyamu ndi vitamini D. Algae Wam'madzi Mmodzi wa akatswiri pakati mankhwala okhala ayodini. Pali kuchuluka kwa ayodini mu kelp: mu gawo limodzi - 2000 micrograms. Wakame ndi arame ndizakudya zam'madzi zamtengo wapatali zomwe zili ndi ayodini. Amawonjezeredwa ku sushi ndi saladi, zomwe ndi zokoma kwambiri komanso, zathanzi.

Siyani Mumakonda