Iodine a cikin abinci

Iodine wani ma'adinai ne da ake samun sa a jiki cikin jiki.

Ana buƙatar odin don ƙwayoyin su canza abinci zuwa kuzari. Mutane suna buƙatar iodine don aikin aikin ka na yau da kullun, da kuma samar da hormones.

Gishirin Iodized shine gishirin tebur tare da iodine da aka ƙara. Shine babban abincin abinci na iodine.

Abincin teku yana da wadataccen iodine. Cod, bass sea, haddock, da perch suna da kyau.

Kelp shine mafi yawan kayan lambu-abincin teku wanda shine tushen tushen iodine.

Har ila yau, kayayyakin kiwo suna dauke da iodine.

Sauran kafofin masu kyau sune shuke-shuke da aka girma a cikin ƙasa mai wadataccen iodine.

Rashin wadataccen iodine (rashi) na iya faruwa a wuraren da ke da ƙasa maras iodine. Yawancin watanni na rashin iodine a cikin abincin mutum na iya haifar da goiter ko hypothyroidism. Ba tare da isasshen iodine ba, ƙwayoyin thyroid da glandar thyroid suna faɗaɗawa.

Rashin aidin ya fi yawa ga mata fiye da na maza. Hakanan ya zama ruwan dare ga mata masu ciki da yara kanana. Samun wadataccen iodine a cikin abinci na iya hana wani nau'ikan rashin lafiyar jiki da ta hankali da ake kira cretinism. Cretinism yana da wuya a cikin Amurka saboda karancin iodine galibi ba matsala bane.

Guba da odine ba safai a cikin Amurka ba. Yawan shan iodine mai yawa na iya rage aikin glandar thyroid. Shan babban iodine tare da magungunan anti-thyroid na iya samun sakamako mai ƙari kuma zai iya haifar da hypothyroidism.

Hanya mafi kyau don samun buƙatun yau da kullun na mahimmin bitamin shine cin abinci mai daidaituwa wanda ya ƙunshi abinci iri-iri daga farantin jagoran abinci.

Gishirin da ke cikin Iodized yana ba da microgram 45 na iodine a cikin rabin cokali 1/8 zuwa 1/4. 1/4 teaspoon na 45 microgram na iodine. Kashi 3 na kodin yana ba da microgram 99. Yawancin mutane suna iya saduwa da shawarwarin yau da kullun ta hanyar cin abincin teku, gishirin iodized, da tsire-tsire masu girma a cikin ƙasa mai iodine. Lokacin sayen gishiri tabbatar cewa an sanya shi "iodized."

Hukumar Abinci da Abinci a Cibiyar Magunguna ta ba da shawarar waɗannan abubuwan cin abinci na iodine:

Jarirai

• 0 zuwa 6 watanni: microgram 110 kowace rana (mcg / rana) *
• 7 zuwa watanni 12: 130 mcg / rana *

* AI ko Isasshen Sha

Yara

• 1 zuwa 3 shekaru: 90 mcg / rana
• 4 zuwa 8 shekaru: 90 mcg / rana
• 9 zuwa 13 shekaru: 120 mcg / rana

Matasa da manya

• Maza masu shekaru 14 zuwa sama: 150 mcg / rana
• Mata masu shekaru 14 zuwa sama: 150 mcg / rana
• Mata masu ciki na shekaru daban-daban: 220 mcg / rana
• Mata masu shayarwa na kowane zamani: 290 mcg / rana

Takamaiman shawarwari sun dogara da shekaru, jima'i, da wasu dalilai (kamar ciki). Matan da ke da ciki ko samar da nono (lactating) suna buƙatar adadi mai yawa. Tambayi mai ba ku kiwon lafiya wane adadin ne ya fi dacewa a gare ku.

Abinci - aidin

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Smith B, Thompson J. Gina Jiki da ci gaba. A cikin: Asibitin Johns Hopkins; Hughes HK, Kahl LK, eds. Littafin Harriet Lane. 21st ed. Philadelphia, PA: Elsevier; 2018: babi na 21.