Iodine yog microelement tseem ceeb rau lub neej, uas yog lub luag haujlwm rau kev ua haujlwm ntawm cov thyroid caj pas. Qhov tsis muaj kabmob no muaj peev xwm nce qib ntawm cov cholesterol hauv cov ntshav, thiab kuj provokes cov tsos ntawm qaug zog thiab kev nyuaj siab. Yog vim li cas thiaj li cov khoom noj khoom haus nplua nuj nyob hauv iodine yuav tsum tau nyob hauv koj cov khoom noj . Lawv muaj npe nyob rau hauv ib qho loj assortment, uas txhais tau hais tias koj yuav yeej pom cov kev xaiv uas yuav nplua koj saj.
Tsim nyog txhua txhua hnub
Ua ntej koj paub tias cov khoom noj uas muaj ntau dua iodine, koj yuav tsum txiav txim siab seb qhov microelement koj yuav tsum tau siv txhua hnub. Tus lej yog nyob ntawm hnub nyoog:
- Me Nyuam Mos - 50 mcg;
- cov menyuam los ntawm 2 txog 6 - 90 mcg;
- cov menyuam kawm ntawv - 120 mkg;
- cov laus - 150 mcg.
Tsis tas li, nws yog ib qhov tsim nyog yuav tau qhia txog cov poj niam cev xeeb tub thiab cov poj niam pub mis rau me nyuam noj, vim lawv niaj hnub nce thiab ua rau 200 mkg.
Yam khoom noj dab tsi muaj ntau iodine?
Muaj ntau ntau yam kev xaiv uas yuav pab tau koj kom koj lub cev nrog rau txoj cai npaum li no:
- Ci qos yaj ywm . Yog nws tsim nyog ncaj nraim nrog daim tawv nqaij. Qhov nruab nrab loj ntawm tuber muaj txog 40% ntawm qhov nyiaj daily.
- Cranberry . Qhov tsim nyog ntawm iodine yuav tau, ob qho tag nrho nrog tshiab berries, thiab nrog ci, siav on nws cov hauv paus.
- Prunes . Qhov khoom tseem ceeb no yog nplua nuj nyob hauv cov zaub mov noj, cov vitamins thiab iodine. Iodine muaj nyob rau hauv cov khoom xws li, ntau precisely rau hauv 5 pcs. nyob rau hauv tus nqi ntawm 9% ntawm txhua hnub.
- Lub suab . Ib feem ntawm cov ntses qab thiab muaj kua ntses koj tuaj yeem xa tuaj rau lub cev txog 66% ntawm txhua hnub uas yog iodine.
- Lobster . Rau cov kiv cua ntawm exotics, nws yog ib qhov muaj nqis paub hais tias nyob rau hauv 100 g ntawm no cov khoom yog txog li 2/3 ntawm tus nqi txhua hnub.
- Nyob kas poom . Iodine muaj nyob hauv cov khoom noj tom qab kho tas. Tuna hauv cov roj muaj 11% ntawm qhov nyiaj txhua hnub rau 85 g ntawm cov khoom nws tus kheej.
- Qhuav seaweed . Nrov heev nyob rau hauv xyoo tas los, qhov khoom rau qhov poob hauv 7 g muaj 3000% ntawm qhov nyiaj txhua hnub.
- Mis nyuj haus . Nyob rau hauv ib lub khob ntawm xws li ib yam khoom muaj tsis tsuas yog ib tug loj npaum li cas ntawm calcium, tab sis kuj 37% ntawm txhua hnub cov cai ntawm iodine.
- Ntuj yoghurt . Nyob rau hauv cov khoom no tsis yog tsuas yog calcium , protein, tab sis kuj yog ib tug loj npaum li cas ntawm iodine - 58% ntawm tus nqi txhua hnub.
- Iodized ntsev . Qhov yoojyim tshaj uas yuav ua rau tus nqi ntawm iodine noj. Ntawm 1 g muaj 77 mcg ntawm iodine.
Qhov no tsuas yog ib daim ntawv me me ntawm cov khoom uas muaj iodine. Koj tuaj yeem hloov koj tus kheej los yog tshem tawm cov khoom lossis lwm cov khoom uas muaj qhov cim tseg no.
Hnub no nyob rau hauv lub rhawv ntawm lub khw koj yuav pom cov khoom iodized, piv txwv li, ntsev, qhob cij, khoom noj khoom haus, thiab lwm yam. Ntawd yog, thaum lub sij hawm lawv siv, manufacturers txhob txwm ntxiv cov concentration ntawm no microelement. Koj tseem tuaj yeem muas dej txhuam nrog iodized ntsev, qhov twg yog ib lub tais ntawm kua zaub siav ntawm nws lub hauv paus puv hnub txhua hnub.
Cov ntsiab lus ntawm iodine nyob rau hauv cov khoom
Cov cai tseem ceeb
Txhawm kom tswj cov ntsiab lus ntawm iodine nyob rau hauv cov khoom, tej yam mob yuav tsum tau pom:
- Cov ntsiab lus ntawm iodine nyob rau hauv cov khoom uas loj hlob hauv av yuav txawv nyob ntawm thaj av.
- Tus nqi ntawm no microelement nyob rau hauv cov khoom tseem cuam tshuam los ntawm seasonality, nyob rau hauv particular no yog hais txog cov khoom noj siv mis.
- Nrog lub caij nyoog cia thiab kev kho cua sov, qee cov iodine ploj thiab tuaj yeem ncav cuag txog 60%.
- Yuav kom khaws tau iodine hauv zaub thiab txiv hmab txiv ntoo, lawv yuav tsum tau txiav mus rau hauv cov ntawv loj los yog tiav ua ntej ua mov noj. Hauv qhov no, tus nqi ntawm lub microelement yuav tsum tau evaporated yog ho txo.
- Cov dej kub hnyav ua tau kom txo cov iodine, piv txwv li, ntses, qhov feem pua yog nce txog 50%, hauv cov khoom siv mis nyuj ua rau li 75%, thiab zaub thiab txiv hmab txiv ntoo mus txog 70%.
- Nws yog qhov zoo tshaj rau noj cov khoom noj khoom haus nplua nuj nyob hauv iodine hauv qhov ua kom zoo hauv lub nkoj kaw.