13 cov khoom noj muaj iodine

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Lawv tuaj yeem pab koj lub caj pas thyroid kom noj qab nyob zoo.

Vim li cas thiaj xav tau iodine

Iodine tseem ceeb heev rau kev ua haujlwm ib txwm muaj. Txawm li cas los xij, lub cev tsis tuaj yeem tsim nws tus kheej, uas txhais tau hais tias koj yuav tsum tau txais cov khoom no los ntawm koj cov khoom noj.

Cov thyroid caj pas xav tau 1.

2. nyob rau hauv nws rau zus tau tej cov tshuaj hormones tsim nyog rau cov kev cai ntawm cov metabolism, kev loj hlob thiab kev loj hlob ntawm lub cev, lub hlwb muaj nuj nqi thiab txij nkawm ntawm ib tug ruaj khov lub cev kub.

Qhov pom zoo noj txhua hnub ntawm iodine rau cov neeg laus feem ntau yog 150 mcg ib hnub. Cov poj niam cev xeeb tub lossis lactating cov poj niam xav tau ntau dua - 220 mcg.

Iodine deficiency ua rau 1.

2.

3. rau o ntawm cov thyroid caj pas (lub thiaj li hu ua goiter), hypothyroidism, tas li qaug zog, tsis ua hauj lwm ntawm lub plawv thiab lub hlwb, nchuav menyuam hauv cov poj niam cev xeeb tub thiab kev nyuaj siab. Peb txheeb xyuas seb cov zaub mov twg yuav tsum tau noj kom tsis txhob muaj qhov no.

Cov zaub mov twg muaj iodine tshaj plaws

1. Kev

Kombu yog xim av seaweed uas tuaj yeem yuav qhuav los yog hmoov zoo. Lawv feem ntau siv nyob rau hauv Japanese cuisine, piv txwv li nyob rau hauv ib txwm broth hu ua dashi.

Algae feem ntau nplua nuj nyob rau hauv iodine, thiab kombu tshwj xeeb. Raws li kev tshawb fawb, 100 g ntawm kombu muaj 1.

2. mus txog 298.4 mg ntawm iodine. Thiab qhov no tshaj qhov kev pom zoo txhua hnub (150 mcg) los ntawm 1,989 zaug!

2. Kev

Wakame, aka Undaria pinnate, los yog miyok, yog lwm hom xim av algae, me ntsis qab zib hauv saj. Cov Japanese ua miso nrog lawv, ib txwm fermented pasta ua los ntawm taum, mov thiab nplej.

Qhov nruab nrab ntawm iodine hauv 100 g ntawm wakame yog 6.6 mg, uas yog 44 npaug ntawm qhov pom zoo noj txhua hnub. Txawm li cas los xij, cov ntsiab lus ntawm cov khoom no nyob ntawm qhov chaw uas cov algae tau loj hlob. Piv txwv li, wakame los ntawm Asia muaj iodine ntau dua li algae los ntawm Australia thiab New Zealand.

3. Neeb

Nori yog hom liab algae. Lawv feem ntau siv hauv sushi yob. Tab sis, tsis zoo li xim av algae, nori muaj ntau iodine tsawg: 100 g muaj 1.

2. los ntawm 1, 6 mus rau 4, 3 mg ntawm cov khoom no. Txawm li cas los xij, qhov no tseem yuav luag 29 npaug ntawm qhov xav tau txhua hnub.

4. Cod

Cod muaj cov calories tsawg, tab sis nws muaj ntau cov zaub mov txawv thiab cov as-ham, suav nrog iodine. Thiab feem ntau ntawm tag nrho nws yog nyob rau hauv lean ntses.

Yog li, 100 g ntawm cod muaj 1.

2. Kwv yees li 170 mcg ntawm iodine, lossis 113% ntawm RDA. Tus nqi ntawm cov khoom nyob rau hauv cov ntses tuaj yeem sib txawv me ntsis, nrog rau cov ntses qus-cuab me ntsis iodine ntau dua cov ntses ua liaj ua teb.

5. Mis

Rau feem ntau cov neeg tsis yog nqaij nruab deg, mis nyuj yog qhov tseem ceeb ntawm iodine. Muaj tseeb, nws cov nyiaj hauv cov dej haus no nyob ntawm kev noj zaub mov ntawm cov tsiaj nyeg. Qhov nruab nrab, 100 g ntawm mis nyuj muaj 44 mus rau 84 mcg ntawm iodine, uas yog, 30-56% ntawm qhov pom zoo txhua hnub.

6. Yogurt

Tsis tsuas yog mis nyuj, tab sis kuj cov khoom los ntawm nws tuaj yeem saturate koj nrog iodine. Piv txwv li, 100 g ntawm yogurt dawb muaj 37.5 mcg ntawm iodine, uas yog kwv yees li 25% ntawm RDA.

7. Qav

Curd kuj yog qhov zoo ntawm iodine. 100 g ntawm cov khoom no muaj 26 mcg ntawm iodine, uas yog kwv yees li 17% ntawm RDA. Tsis tas li ntawd, tsev cheese muaj cov khoom antioxidant thiab muaj txiaj ntsig zoo: cov kev sim qhia tau hais tias ib lub tais ntawm tsev cheese thaum sawv ntxov saturates tsis phem dua li noj omelet.

8. Cheese

Yuav luag txhua hom cheese yog nplua nuj nyob rau hauv iodine, tab sis feem ntau ntawm nws yog nyob rau hauv cheddar thiab mozzarella. Yog li, 100 g ntawm cheddar muaj txog 40 mcg ntawm iodine, uas yog, 27% ntawm tus nqi txhua hnub.

9. Iodized ntsev

100 g ntawm iodized ntsev muaj 1.

2.

3. Kwv yees li 4,733 mcg ntawm iodine. Txawm li cas los xij, 1 ib hnub raug pom zoo.

2. Sodium hauv koj cov khoom noj / FDA haus tsis pub ntau tshaj ib teaspoon (2,300 mg) ntawm cov khoom no - nws muaj 109 mcg ntawm iodine, los yog 73% ntawm DV.

Txawm li cas los xij, ntsev kuj muaj sodium, uas tsis zoo heev. Txawm li cas los xij, kev tshawb fawb qhia tias nws tsis zoo li yuav ua rau koj mob tshwj tsis yog tias koj muaj qhov siab 1.

2. siab.

10. Npua

Cw yog ib qho khoom noj uas tsis muaj calorie tsawg, cov nqaij nruab deg muaj protein ntau uas tseem yog qhov zoo ntawm iodine. 100 g ntawm cws muaj txog 41 mcg ntawm cov khoom no - uas yog, 27% ntawm qhov pom zoo noj txhua hnub. Tsis tas li ntawd, lawv kuj muaj cov as-ham xws li vitamin B12, selenium thiab phosphorus, uas yog qhov tseem ceeb rau kev ua haujlwm ntawm cov thyroid thiab lub hlwb.

11. Tuna

Tuna muaj calories tsawg, tab sis muaj iodine, protein, potassium, hlau thiab B vitamins, ntxiv rau, cov ntses no muaj omega-3 fatty acids siab, uas tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv.

Txij li tuna yog cov ntses rog, muaj iodine tsawg dua hauv tib cod. Tab sis tseem, 100-gram ntawm cov ntses no muaj 20 mcg ntawm iodine - uas yog 13% ntawm qhov pom zoo txhua hnub.

12. Qog

Ib lub qe tsuas muaj txog 100 calories xwb, tab sis muaj protein ntau, rog rog, vitamins thiab minerals, suav nrog iodine. Muaj tseeb, feem ntau ntawm cov tshuaj no muaj nyob rau hauv lub yolks. Cov ntsiab lus iodine nyob ntawm cov khoom noj ntawm qaib, tab sis qhov nruab nrab muaj 1 hauv ib lub qe.

2.

3. 24 mcg ntawm cov khoom no, lossis 16% ntawm tus nqi txhua hnub.

13. Qos yaj ywm

Cov zaub no yog qhov zoo ntawm iodine. Yog li, ib 100 g ci qos yaj ywm yuav muab rau koj nrog 60 mcg ntawm cov khoom no. Qhov no txhais tau hais tias kom tau txais cov nyiaj pub dawb txhua hnub, nws txaus noj 3-4 qos yaj ywm. Muaj tseeb, nws yog ib qho zaub ci uas yuav tsum tau noj, thiab nrog rau daim tawv nqaij, vim hais tias nws yog nyob rau hauv uas feem ntau ntawm cov as-ham muaj.

Nco tseg: Tshaj li cov tshuaj iodine tau pom zoo tuaj yeem ua rau cov thyroid ua haujlwm tsis zoo hauv qee tus neeg uas muaj kev cuam tshuam ntau dhau, yog li nrog koj tus kws kho mob tham ua ntej noj algae hauv cov khoom siv.