El aidin yana nan cikin abinci da yawa, amma tabbas ba za ku iya tunanin wani wanda ba shi da gishiri ba a yanayi. Iodine shine ma'adinai da muke kulawa da shi kaɗan, kuma kuskure ne babba, tunda muna buƙatar sa don ƙoshin lafiya.
Muna so mu fada muku menene mafi kyawun abinci cewa muna da damar isa da wadataccen iodine, bugu da kari, zaku san me iodine yake da kuma yadda yake aiki a jikin mu.
Yana da mahimmin ma'adinai don kiyaye ingantaccen aiki na glandar thyroidYana da matukar mahimmanci gland shine ya samar da homoni daidai, idan bashi da ishen iodine dole ne mu samar dashi ta hanyar abinci da abinci.
Don tabbatar da aikin dacewa na thyroid, dole ne muyi la'akari da abin da suke alamomin da suke fadakar damu lokacin da wani abu bai yi aiki daidai ba:
- Gajiya
- Rashin nutsuwa.
- Rashin rauni na tsarin garkuwar jiki.
- Sannu a hankali metabolism
- Karuwar nauyi.
- Damuwa
- Bacin rai.
- Damuwa
Shawarwarin adadin iodine
Ba lallai ne mu damu da yawa game da rashin sa ba a cikin jikin mu, tunda mun sami abinci da yawa da ke ƙunshe da shi, amma dole ne muyi ƙoƙari mu kai ga mafi ƙarancin abin da ake ci a yau:
- Manya: 150 microgram.
- Yara daga shekara 1 zuwa 13: 90 microgram.
- Mata masu ciki da masu shayarwa: 290 microgram a rana.
Game da bukatar iodine don inganta jiharmu, abu mafi sauki shine shan allunan, duk da haka, dole ne muyi ƙoƙari kada mu je wajan waɗannan tsauraran matakan, lura da mafi kyawun abinci mai wadataccen iodine.
Abincin mai arziki a cikin aidin
Blueberries
Blueberries suna ɗaya daga cikin kyawawan jan 'ya'yan itacen da za mu iya cinyewa. Yana da adadi mai yawa na antioxidants, kuma yana da kyau mu kula da jikin mu daga ƙwayoyin cuta. Kofin shudaya yana bamu Microgram 400 na aidin, abin da aka fi dacewa shi ne saya shi sabo da cinye shi da safe don tasirin ya fi girma.
Strawberries
Strawberries, kamar yadda ake yi wa shudayen bishiyoyi, suna cikakke don ƙara ƙwayar iodine a jikinmu, kopin strawberries ya bamu 13 microgram na aidin. Kyakkyawan zaɓi don abun ciye-ciye ko kayan zaki don gama kyakkyawan abinci.
Yogurt na dabi'a
Yogurt yana aiki kamar na halitta probiotic, yana ba da baƙin ƙarfe da alli, yana ɗaya daga cikin muhimman abinci don abincinmu. Kuma daga yanzu, zaku koya cewa shima ya kawo mu 90 microgram na aidinSaboda haka, zaɓi ne mai sauƙi don la'akari.
Kar ka manta cewa yana taimaka mana inganta narkar da mu da kuma kiyaye daidaito mai kyau.
Gishirin Himalayan
Gishirin Himalayan ya shahara sosai, yana ɗaya daga cikin manyan hanyoyin samun iodine da zamu iya samu a yau. An kuma san shi da gishirin toka, kuma ba lallai ne mu rikitar da shi da sauran gishirin da aka ƙara iodine daga baya ba, saboda haka, koyaushe ku zaɓi zaɓi gishirin himalayan saboda yafi falala fiye da sauran.
Kayan kiwo
Kayan kiwo sune manyan hanyoyin samun iodine, muna nufin duka biyun a Madarar shanu, kwayoyin madarar akuya da kowane irin cuku. Dukansu suna ƙara aidin gaske, don haka jin kyauta ɗauka da yawa cuku a rana, abincin abincin da yake da ƙima sosai.
Dankali
Dankali na daya daga cikin abincin da muke yawan cinyewa a gida, basu da tsada, lafiyayyiya kuma suna da yawa a girki. Bugu da kari, yana bamu 60 microgram na iodine a cikin waina daya. Kayan marmari ne wanda ke dauke da mafi iodine a ciki.
Dole ne mu yi la'akari
Idan muna da karancin iodine, zamu iya samun hypothyroidism. Wannan dole ne muyi la'akari dashi tunda zamu iya haɓaka goiter, haɓakar glandar thyroid wanda ke tsirowa don rashi rashin iodine a cikin abincin. Idan hakan ta faru, to zai haifar mana da matsalar numfashi da wahalar hadiyewa.
Kwayar cutar hawan jini Su ne:
- Kiba.
- Gajiya da kasala
- Bacin rai da damuwa.
A gefe guda kuma, idan muna da yawan iodine, za mu iya wahala hyperthyroidism, a wannan yanayin, ana samar dashi ta hanyar haɓaka cikin samar da hormones thyroid.
Sha wuya hyperthyroidism, yana haifar da bayyanar cututtuka masu zuwa:
- Concentrationaramin hankali.
- Girgizar ƙasa
- Gajiya
- Ciwan jiki.
Kamar yadda kuka gani, rashin iodine na iya zama cutarwa ga lafiyarku, tunda kai tsaye yana shafar ayyukan halittar ku glandar thyroid. Idan ba kwa son shan wahala, to, kada ku daina cin abincin da muke ba da shawara, idan kuna da ƙari ko rashi na iodine, kada ka yi jinkiri ka je wurin likitanka na danginka domin ya bincika maka harka.