Kodi Muyenera Kugwiritsa Ntchito Mchere Wotetezedwa?

Zamkati

• Ayodini Ndi Mchere Wofunika
• Anthu Ambiri Ali Pangozi Yakusowa Iodini
• Kulephera kwa ayodini Kungayambitse Zizindikiro Zazikulu
• Mchere wa Iodized Ungalepheretse Kusowa kwa ayodini
• Mchere wokhala ndi ayodini Ndi Woyenera Kudya
• Iodini Imapezeka mu Zakudya Zina
• Kodi Muyenera Kugwiritsa Ntchito Mchere Wotetezedwa?

Pali mwayi wabwino kuti muwona bokosi la mchere wokhala ndi ayodini mukanyumba kalikonse kakhitchini.

Ngakhale ndizofunikira pazakudya m'mabanja ambiri, pali chisokonezo chambiri pazomwe mchere wa ayodini ulidi komanso ngati ndi gawo lofunikira la chakudyacho.

Nkhaniyi ikufotokoza momwe mchere wa ayodini ungakhudzire thanzi lanu komanso ngati simuyenera kuugwiritsa ntchito kapena ayi.

Ayodini Ndi Mchere Wofunika

Iodini ndi mchere wambiri womwe umapezeka kwambiri m'madzi, mkaka, tirigu ndi mazira.

M'mayiko ambiri, amaphatikizidwanso ndi mchere wapatebulo wothandizira kupewa vuto la ayodini.

Chithokomiro chanu chimagwiritsa ntchito ayodini kutulutsa mahomoni a chithokomiro, omwe amathandizira kukonza minofu, kuwongolera kagayidwe kake ndikulimbikitsa kukula koyenera ndi chitukuko (,).

Mahomoni a chithokomiro amathandizanso kuwongolera kutentha kwa thupi, kuthamanga kwa magazi komanso kugunda kwa mtima ().

Kuphatikiza pa ntchito yofunikira pa thanzi la chithokomiro, ayodini amatha kutengapo mbali pazinthu zingapo zaumoyo wanu.

Mwachitsanzo, kuyezetsa chubu ndi kafukufuku wazinyama zikuwonetsa kuti zingakhudze momwe chitetezo chamthupi chanu chimathandizira (,).

Pakadali pano, kafukufuku wina apeza kuti ayodini atha kuthandizira kuthana ndi matenda am'mimba a fibrocystic, vuto lomwe ziphuphu zopanda khansa zimapanga bere (,).

Chithokomiro chanu chimagwiritsa ntchito ayodini kutulutsa mahomoni a chithokomiro, omwe amathandizira kukonza minofu, kagayidwe kake ndi kukula ndi chitukuko. Iodini imathanso kukhudza thanzi lamthupi ndikuthandizira kuchiza matenda am'mimba a fibrocystic.

Anthu Ambiri Ali Pangozi Yakusowa Iodini

Tsoka ilo, anthu ambiri padziko lonse lapansi ali pachiwopsezo chowonjezeka cha kusowa kwa ayodini.

Amawerengedwa kuti ndi vuto la thanzi la anthu m'maiko 118, ndipo anthu opitilira 1.5 biliyoni amakhulupirira kuti ali pachiwopsezo ().

Zofooka zama micronutrients ngati ayodini zikuchulukirachulukira m'malo ena, makamaka zigawo zomwe mchere wa ayodini siwachilendo kapena pali ayodini wochepa m'nthaka.

M'malo mwake, akuti pafupifupi theka la anthu ku Middle East ali pachiwopsezo cha kusowa kwa ayodini ().

Vutoli limapezekanso kumadera monga Africa, Asia, Latin America ndi madera ena a ku Europe ().

Kuphatikiza apo, magulu ena a anthu amatha kusowa ayodini. Mwachitsanzo, amayi omwe ali ndi pakati kapena akuyamwitsa ali pachiwopsezo chachikulu chosowa chifukwa amafunikira ayodini wambiri.

Zamasamba ndi zamasamba zilinso pachiwopsezo chachikulu. Kafukufuku wina adayang'ana pazakudya za akulu 81 ndipo adapeza kuti 25% ya zamasamba ndi 80% ya vegans anali ndi vuto la ayodini, poyerekeza ndi 9% yokha ya omwe amadya zakudya zosakanikirana ().

Kulephera kwa ayodini ndi vuto lalikulu padziko lonse lapansi. Amayi omwe ali ndi pakati kapena akuyamwitsa, omwe amadya zamasamba kapena zamasamba komanso omwe amakhala m'malo ena padziko lapansi ali pachiwopsezo chachikulu chakusowa.

Kulephera kwa ayodini Kungayambitse Zizindikiro Zazikulu

Kuperewera kwa ayodini kumatha kuyambitsa mndandanda wazizindikiro womwe umayamba kukhala wovuta pang'ono mpaka woopsa mpaka wowopsa.

Zina mwazizindikiro zodziwika kwambiri ndi mtundu wa kutupa m'khosi komwe kumatchedwa goiter.

Chithokomiro chanu chimagwiritsa ntchito ayodini kutulutsa mahomoni a chithokomiro. Komabe, thupi lanu likakhala kuti mulibe zokwanira, chithokomiro chanu chimakakamizidwa kuti chizichita zinthu mopitirira muyeso kuti zikwaniritse ndikupanga mahomoni ambiri.

Izi zimapangitsa kuti ma cell a chithokomiro anu achuluke msanga ndikukula, ndikupangitsa goiter ().

Kutsika kwa mahomoni a chithokomiro kumatha kubweretsanso zovuta zina, monga tsitsi, kutopa, kunenepa, khungu louma komanso kuzindikira kuzizira ().

Kuperewera kwa ayodini kumatha kubweretsanso zovuta kwa ana komanso amayi apakati. Kuchuluka kwa ayodini kumatha kuwononga ubongo ndi mavuto akulu ndikukula kwamisala mwa ana ().

Kuphatikiza apo, itha kuphatikizidwanso ndi chiopsezo chachikulu chopita padera komanso kubala mwana ().

Kulephera kwa ayodini kumatha kusokoneza kapangidwe ka mahomoni a chithokomiro, zomwe zimabweretsa zizindikilo monga kutupa m'khosi, kutopa komanso kunenepa. Zingayambitsenso mavuto kwa ana ndi amayi apakati.

Mchere wa Iodized Ungalepheretse Kusowa kwa ayodini

Mu 1917, dokotala David Marine adayamba kuyesa kuwonetsa kuti kumwa ma ayodini kumathandiza kuchepetsa kuchuluka kwa ma goit.

Pambuyo pa 1920, mayiko ambiri padziko lonse lapansi adayamba kulimbikitsa mchere wamchere ndi ayodini pofuna kuteteza kusowa kwa ayodini.

Kukhazikitsidwa kwa mchere wokhala ndi ayodini kunali kothandiza kwambiri kuthetsa kusowa kotere m'malo ambiri padziko lapansi. Zaka za 1920 zisanafike, mpaka 70% ya ana m'malo ena ku United States anali ndi oyimba.

Mosiyana ndi izi, lero 90% ya anthu aku US ali ndi mchere wothira ayodini, ndipo anthu amawerengedwa kuti ayodini wokwanira ().

Supuni ya supuni (3 magalamu) yamchere wa ayodini patsiku ndiyokwanira kukwaniritsa zofunikira zanu za ayodini (15).

Izi zimapangitsa kugwiritsa ntchito mchere wa ayodini imodzi mwanjira zophweka zopewera kusowa kwa ayodini osasinthiratu pazakudya zanu.

M'zaka za m'ma 1920, akuluakulu azaumoyo anayamba kuwonjezera ayodini patebulo lamchere pofuna kuteteza kusowa kwa ayodini. Supuni ya supuni (3 magalamu) amchere iodized amatha kukwaniritsa zosowa zanu za tsiku ndi tsiku za mcherewu.

Mchere wokhala ndi ayodini Ndi Woyenera Kudya

Kafukufuku akuwonetsa kuti kumwa ayodini kuposa mtengo womwe umalimbikitsidwa tsiku lililonse kumaloledwa bwino.

M'malo mwake, malire apamwamba a ayodini ndi ma micrograms 1,100, omwe amafanana ndi masupuni 6 (24 magalamu) amchere wa iodized pomwe supuni iliyonse imakhala ndi magalamu anayi amchere (15).

Komabe, kumwa kwambiri mchere, kuyamwa kapena ayi, sikukulangizidwa. World Health Organisation (WHO) imalimbikitsa zosakwana magalamu 5 amchere patsiku kwa akulu ().

Chifukwa chake, mudzapitirira kuchuluka kwa mchere womwe mumadya musanadutse muyeso wanu wa ayodini tsiku lililonse.

Kudya kwambiri ayodini kumawonjezera chiopsezo cha matenda a chithokomiro m'magulu ena a anthu, kuphatikizapo fetus, makanda obadwa kumene, okalamba komanso omwe ali ndi matenda a chithokomiro omwe alipo kale.

Kudya ayodini wambiri kumatha kukhala chifukwa cha zakudya, mavitamini okhala ndi ayodini ndi mankhwala komanso kumwa zowonjezera za ayodini ().

Izi zati, kafukufuku wochuluka wanena kuti mchere wokhala ndi ayodini ndiwotetezeka popanda chiwopsezo chochepa chazovuta kwa anthu wamba, ngakhale pamlingo wokwanira kasanu ndi kawiri kuposa mtengo watsiku ndi tsiku (,,).

Kafukufuku akuwonetsa kuti mchere wa ayodini ndi woyenera kuwudya ndi chiopsezo chazovuta zina. Malire apamwamba a ayodini ndi ma supuni 4 (23 magalamu) amchere wa ayodini patsiku. Anthu ena ayenera kusamalira kuchepa kwa chakudya.

Iodini Imapezeka mu Zakudya Zina

Ngakhale mchere wokhala ndi ayodini ndi njira yabwino komanso yosavuta yopezera ayodini, sindiwo gwero lokhalo la izi.

M'malo mwake, ndizotheka kukwaniritsa zosowa zanu za ayodini popanda kumwa mchere wokhala ndi ayodini.

Zina mwa zinthu zabwino ndi monga nsomba, mkaka, tirigu ndi mazira.

Nazi zitsanzo zochepa za zakudya zomwe zili ndi ayodini wambiri:

• Zomera Zam'madzi: Pepala limodzi louma lili ndi 11-1,989% ya RDI
• Cod: Ma ola atatu (85 magalamu) ali ndi 66% ya RDI
• Yogurt: 1 chikho (245 magalamu) muli 50% ya RDI
• Mkaka: Chikho chimodzi (237 ml) chili ndi 37% ya RDI
• Shirimpi: Ma ola atatu (85 magalamu) ali ndi 23% ya RDI
• Macaroni: 1 chikho (200 magalamu) owiritsa ali ndi 18% ya RDI
• Dzira: Dzira lalikulu 1 lili ndi 16% ya RDI
• Nsomba zamzitini: Ma ola atatu (85 magalamu) ali ndi 11% ya RDI
• Maluwa owuma: 5 prunes ili ndi 9% ya RDI

Ndikulimbikitsidwa kuti akulu azikhala ndi ma ayodini osachepera 150 patsiku. Kwa amayi omwe ali ndi pakati kapena akuyamwitsa, chiwerengerocho chimadumpha mpaka ma 220 ndi 290 ma micrograms patsiku, motsatana (15).

Mukamadya zakudya zonenepetsa za ayodini tsiku lililonse, mutha kupeza ayodini wokwanira mosavuta kudzera pazakudya zanu, pogwiritsa ntchito mchere wosagwiritsa ntchito ayodini.

Iodini imapezekanso mu nsomba, zopangidwa ndi mkaka, tirigu ndi mazira. Kudya zakudya zochepa za ayodini patsiku kungakuthandizeni kukwaniritsa zosowa zanu, ngakhale mutakhala opanda mchere.

Kodi Muyenera Kugwiritsa Ntchito Mchere Wotetezedwa?

Ngati mukudya zakudya zopatsa thanzi zomwe zimaphatikizaponso mitundu ina ya ayodini, monga nsomba kapena mkaka, mwina mukulandira ayodini wokwanira pazakudya zanu kudzera muzakudya zokha.

Komabe, ngati mukukhulupirira kuti muli pachiwopsezo chachikulu cha kusowa kwa ayodini, mungafune kuganizira kugwiritsa ntchito mchere wothira ayodini.

Kuphatikiza apo, ngati simukupeza zakudya zopatsa thanzi za ayodini tsiku lililonse, mchere wokhala ndi ayodini ikhoza kukhala yankho losavuta kuti muwonetsetse kuti mukukwaniritsa zosowa zanu za tsiku ndi tsiku.

Ganizirani kuzigwiritsa ntchito limodzi ndi zakudya zopatsa thanzi, zosiyanasiyana kuti muwonetsetse kuti mukukumana ndi zosowa zanu za ayodini ndi zakudya zina zofunika.