28 abinci mai iodine
Wadatacce
- Aikin Iodine
- Jerin abinci mai wadataccen iodine
- Shawarwarin iodine na yau da kullun
- Rashin Iodine
- Iodine mai wuce haddi
Abincin da ya fi wadata a iodine su ne na asalin ruwa kamar su mackerel ko mussel, misali. Koyaya, akwai wasu abinci masu wadataccen iodine, kamar gishirin iodi, madara da kwai. Yana da mahimmanci a san cewa iodine a cikin kayan lambu da ‘ya’yan itace yayi kadan.
Iodine yana da mahimmanci don samar da hormones na thyroid, waɗanda suke da mahimmanci dangane da girma da ci gaba, da kuma sarrafa wasu matakai na rayuwa a cikin kwayar halitta. Rashin iskar Iodine na iya haifar da cutar da aka sani da goiter, da kuma karancin sinadarin homon, wanda a mafi munin yanayi na iya haifar da ɓarna a cikin yaro. Saboda wannan dalili, yana da mahimmanci don haɗa iodine a cikin abincin.
Aikin Iodine
Ayyukan iodine shine tsara samar da homonin ta glandar thyroid. Iodine yana taimakawa cikin ciki, kiyaye tsarin rayuwa na ci gaba da haɓaka kwakwalwar jariri da tsarin juyayi, daga mako na 15 na ciki zuwa shekaru 3. Koyaya, mata masu ciki ya kamata su guji shan wasu abinci masu wadataccen iodine, musamman ɗanyen abinci ko abincin da ba a dafa ba, da giya, domin suma suna da haɗari ga ciki.
Bugu da kari, iodine ne ke da alhakin daidaita abubuwa daban-daban na rayuwa, kamar samar da makamashi da shan kitse a cikin jini. Don haka, an yi imanin cewa iodine na iya samun aikin antioxidant a cikin jiki, duk da haka ana buƙatar ƙarin karatu don tabbatar da wannan dangantakar.
Jerin abinci mai wadataccen iodine
Tebur mai zuwa yana nuna wasu abinci masu wadataccen iodine, waɗanda manya sune:
| Abincin dabbobi | Nauyin (g) | Iodine a kowace hidima |
| Mackerel | 150 | 255 µg |
| Mussel | 150 | 180 µg |
| Cod | 150 | 165 µg |
| Kifi | 150 | 107 µg |
| Merluza | 150 | 100 µg |
| Madara | 560 | 86 µg |
| Zakari | 50 | 80 µg |
| Hake | 75 | 75 µg |
| Sardines a cikin tumatir miya | 100 | 64 µg |
| Shrimp | 150 | 62 µg |
| Ganyayyaki | 150 | 48 µg |
| Giya | 560 | 45 µg |
| Kwai | 70 | 37 µg |
| Kifi | 150 | 2 .g |
| Hanta | 150 | 22 µg |
| Naman alade | 150 | 18 µg |
| Cuku | 40 | 18 µg |
| Kifin Tuna | 150 | 21 µg |
| Koda | 150 | 42 µg |
| Tafin kafa | 100 | 30 µg |
| Abincin da aka shuka | Nauyi ko ma'auni (g) | Iodine a kowace hidima |
| Wakame | 100 | 4200 µg |
| Kombu | 1 g ko ganye 1 | 2984 µg |
| Nori | 1 g ko ganye 1 | 30 µg |
| Dankakken wake (Phaseolus lunatus) | 1 kofin | 16 µg |
| Datsa | Raka'a 5 | 13 µg |
| Ayaba | 150 g | 3 .g |
| Gishirin Iodized | 5 g | 284 µg |
Wasu abinci kamar su karas, farin kabeji, masara, rogo da kuma harbe-harben bamboo suna rage shan iodine a jiki, don haka idan ana yawan cin abinci ko rashin iodine, to a guji wadannan abinci.
Bugu da kari, akwai kuma wasu kayan abinci masu gina jiki kamar su spirulina wadanda zasu iya tasiri ga glandar thyroid, don haka idan mutum yana da cutar da ta shafi thyroid ana ba ka shawarar ka nemi likita ko kuma masanin abinci mai gina jiki kafin shan kowane irin kari.
Shawarwarin iodine na yau da kullun
Tebur mai zuwa yana nuna shawarar yau da kullun game da iodine a matakai daban-daban na rayuwa:
| Shekaru | Shawarwarin |
| Har zuwa shekara 1 | 90 µg / rana ko 15 µg / kg / rana |
| Daga shekara 1 zuwa 6 | 90 µg / rana ko 6 /g / kg / rana |
| Daga shekara 7 zuwa 12 | 120 µg / rana ko 4 /g / kg / rana |
| Daga shekara 13 zuwa 18 | 150 µg / rana ko 2 /g / kg / rana |
| Sama da shekaru 19 | 100 zuwa 150 µg / rana ko 0.8 zuwa 1.22 µg / kg / rana |
| Ciki | 200 zuwa 250 µg / rana |
Rashin Iodine
Dearancin iodine a cikin jiki na iya haifar da goiter, wanda a cikinsa akwai ƙaruwa a girman ƙyamar, saboda gland shine yake tilasta yin aiki tuƙuru don kama iodine da kuma hada homon na thyroid. Wannan yanayin na iya haifar da wahala a haɗiye, bayyanar kumburi a cikin wuya, ƙarancin numfashi da rashin jin daɗi.
Bugu da ƙari, fata iodine na iya haifar da rikice-rikice a cikin aikin maganin karoid, wanda na iya haifar da hyperthyroidism ko hypothyroidism, yanayin da aka canza samarwar hormonal.
Dangane da yara, ƙarancin iodine na iya haifar da goiter, matsalolin fahimi, hypothyroidism ko cretinism, tunda ciwan jijiyoyi da kwakwalwa na iya shafar gaske.
Iodine mai wuce haddi
Yawan amfani da iodine na iya haifar da gudawa, ciwon ciki, tashin zuciya, amai, tachycardia, laɓɓan baki da yatsan hannu.
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