Cov Khoom Noj Muaj Iodine

Video: Cov Khoom Noj Muaj Iodine

Video: Cov Khoom Noj Muaj Iodine
Video: Maiv xis xyooj tus txiv coj Maiv Xis cov niam tub mus ua si 2024, Kaum ib hlis
Cov Khoom Noj Muaj Iodine
Cov Khoom Noj Muaj Iodine
Anonim

Iodine yog lub cev tshuaj uas yog qhov tseem ceeb rau kev tsim cov thyroid hormones uas tswj kev loj hlob thiab metabolism. Iodine yog ib feem ntawm yuav luag txhua qhov nroj tsuag muaj sia thiab tsiaj. Kev ntsuas ntsuas ntawm iodine hauv zaub mov tsis muaj vim tias iodine ntau ntau thoob ntiaj teb.

Feem ntau, cov nqaij nruab deg muaj cov Iodine ntau tshaj, tom qab noj tsiaj thiab khoom noj. Ntawm tag nrho cov khoom noj, seaweed yog ib qho kev paub zoo tshaj plaws thiab ntseeg tau los ntawm cov iodine ntuj, tab sis cov qe thiab mis nyuj kuj tseem yog qhov chaw zoo.

Khoom noj siv mis
Khoom noj siv mis

Cov kev tshawb fawb qhia tias cov tsis muaj peev xwm iodine tuaj yeem ua rau cov thyroid loj dua, ua kom nkees, nkees, ua kom lub cev tsis muaj zog, lub cev qeeb, ua tsis tau, ua rau lub cev hnyav thiab tej zaum tseem muaj kev mob hlwb xws li ntxhov siab thiab kev nyuaj siab. Qhov xwm zoo yog tias muaj ntau yam cov khoom noj nrog iodine thiab lawv tuaj yeem cuam tshuam tau yooj yim rau hauv peb cov khoom noj txhua hnub.

Qhov pom zoo koob tshuaj txhua hnub (RDA) ntawm iodine yog 150 micrograms ib hnub rau ib tus neeg twg uas muaj 14 xyoos rov hauv. Qhov RDA rau cov menyuam hnub nyoog 1-8 xyoos yog 90 micrograms txhua txhua hnub, thiab rau cov menyuam hnub nyoog 9-13 120 micrograms txhua hnub. Yog tias koj cev xeeb tub lossis pub niam mis, nws raug nquahu kom noj 290 micrograms txhua txhua hnub.

Yoghurt
Yoghurt

1. Dej hiav txwv

Cov dej hiav txwv muaj lub khw loj tshaj plaws ntawm iodine zaub mov, suav nrog algae. Ib diav ntawm seaweed muaj txog 2000 micrograms ntawm iodine.

2. Cov kua zaub ntsuab liab

Cov txiv hmab txiv ntoo no muaj ntau nyob rau hauv antioxidants thiab yog lwm yam tseem ceeb ntawm iodine. Hais txog 100 gram ntawm blueberries muaj kwv yees li 400 micrograms ntawm iodine. Nws raug nquahu kom yuav cov txiv hmab txiv ntoo lossis kua txiv tshiab.

3. Yoghurt

Cov chaw ntawm iodine
Cov chaw ntawm iodine

Lub ntuj probiotic, yogurt yog ib qho zaub mov zoo nyob hauv iodine uas koj yuav tsum ntxiv rau koj cov zaub mov noj. Ib qho kev pabcuam muaj ntau dua li ib nrab ntawm koj cov kev xav tau txhua hnub.

4. Taum

Cov nplej muaj ntau yam khoom noj muaj txiaj ntsig zoo thiab tib lub sij hawm nplua nuj nyob hauv iodine, thiab taum pauv tuaj yeem rau saum toj. Tsuas yog 1/2 khob ntawm cov taum no muaj li 32 micrograms ntawm iodine. Taum tsis yog tsuas yog cov zaub mov nplua nuj hauv iodine xwb, tab sis lawv kuj tseem muaj cov fiber ntau.

5. Txiv hmab txiv ntoo

qos yaj ywm
qos yaj ywm

Cov txiv hmab txiv ntoo qab zib no muaj ntau txog li 10% ntawm koj lub hnub iodine xav tau thiab tsuas yog ua ib qho. Ib khob txiv pos nphuab tshiab muaj kwv yees li 13 micrograms ntawm iodine.

6. Himalayan ntsev

Daim foos ntsev no, tseem hu ua grey ntsev, yog qhov zoo tshaj plaws ntawm ntuj iodine. Txawm hais tias ntau hom zaub mov ntsev tau nplua nuj nrog iodine, lawv tau tsis txaus ntawm lawv cov khoom noj qab haus huv vim lawv tau siv tshuaj. Tsuas yog ib gram ntawm Himalayan ntsev muaj kwv yees li 500 micrograms ntawm iodine.

7. Khoom noj siv mis

Mis thiab tshij yog qhov zoo ntawm iodine, tsuas yog ib khob mis xwb muaj txog 55 micrograms ntawm iodine. Txhawm rau kom tsis txhob muaj ntau qhov tsis zoo ntawm lub plab zom mov thaum pub mis nyuj thiab cheese, nws raug nquahu kom xaiv cov tshis organic mis thiab tshis cov cheese, uas yog txoj hauv kev muaj txiaj ntsig zoo dua rau kev txiav tawm iodine los ntawm mis thiab mis nyuj.

8. Qos yaj ywm

Qos yaj ywm yog ib qho yooj yim ntxiv rau cov tais diav feem ntau thiab yog ib qho ntawm cov khoom muaj nqis iodine hauv tsob ntoo cog. Ib nrab ci qos muaj 60 micrograms ntawm iodine.

Pom zoo: