Zamgululi zokhala ndi ayodini

Malinga ndi asayansi, ayodini - ichi chinthu china, chomwe chiri udindo wotere pa kukula zachilendo ndi chitukuko cha nyama, kuphatikizapo anthu. Ayodini ndi wofunika kwambiri kugwira ntchito yachibadwa ziwalo zonse anthu ndi machitidwe thupi, makamaka chithokomiro England. Choncho, n'kofunika kudziwa zimene mankhwala ali ayodini mosalekeza kutchula iwo mu zakudya zanu.

Pamaso PEZANI ayodini munali chakudya okwanira, m'pofunika kupeza mtundu wa kuchuluka kwa ayodini koyenera kuti munthu tsiku. Makanda (ana osakwana zaka chaka chimodzi) n'kofunika kupeza micrograms makumi asanu ayodini patsiku. Ana kwa zaka ziwiri sikisi m'pofunika micrograms nainte ayodini patsiku. ana sukulu (ana kwa zaka zisanu ndi ziwiri kwa khumi ndi ziwiri) - zana ndi makumi awiri micrograms ayodini. Akulu ayenera micrograms zana ndi makumi asanu ayodini patsiku. Kuchuluka chachikulu cha izo anafunika oyembekezera kapena unamwino amayi - micrograms mazana awiri ayodini patsiku. Ngati kuonetsetsa mankhwala okhala ndi ayodini, chinthu choyamba inu ayenera kulabadira madzi opanda. Mu lita imodzi ya madzi akumwa kungakhale kwa micrograms 15 ayodini.

Part vuto zingathe kuthetsedwa ndi kuchepa kwa izi Chofunika mankhwala pogwiritsa ntchito iodized mchere, koma ndithudi, si limathetseratu vuto lina lililonse. Munthu wamkulu ayenera kudya pa tsiku sikisi magalamu a mchere. Koma tikumbukire kuti ngati phukusi tidutse ndi mchere kwa miyezi yoposa ziwiri, wotaya oposa theka la ayodini zili mchere.

Iwo akhoza kudyedwa tsiku mankhwala zakudya zokhala ndi ayodini. Izi makamaka monga nsomba.

1. Seaweed kapena kelp - ndi imodzi mwa ambiri olemera zakudya ayodini zakudya. nsomba Izi ku makumi asanu ndi makumi asanu ndi awiri mcg ayodini. Kuwonjezera ayodini, muli mapuloteni zinthu bioactive, kumene kuli 23 kwa amino zidulo. Pofuna kupeza lamulo tsiku ayodini, muyenera kudya za zana magalamu mazana awiri Seaweed tsiku.

2. Nsomba: nsomba, nsomba yam'nyanja yamchere, hering'i, m'nyanja zikuluzikulu, nsomba, fulonda, nyanja yoimba. Za makumi micrograms ayodini ndi magalamu 100 nsomba zosaphika nyanja. Mu m'nyanja zikuluzikulu chiwindi kwambiri - mpaka micrograms 800. Ambiri ayodini ndi mafuta nsomba - za 770 micrograms. Ngati uzadya magalamu 180 a m'nyanja zikuluzikulu tsiku ndi tsiku, zidzakhala zokwanira kuonetsetsa kuti thupi la munthu zofunika kuchuluka kwa ayodini izo.

3. nkhono, scallops, nyamayi, mamazelo, nkhanu, nkhanu. zakudya izi osati chokoma, komanso zothandiza. Iwo mwina zofunika kukhutitsa thupi ndi ayodini, ngati iwo ali pafupifupi 100 micrograms ayodini.

4. Madzi abwino nsomba mulinso ayodini. Ngakhale zili zake ndi zochepa kwambiri kuposa nsomba - zisanu mpaka eyiti micrograms pa magalamu 100 nsomba zosaphika.

5. Ndiponso nsomba, pali mankhwala ena okhala ayodini. Dzinthu, mazira, nyama ya ng'ombe, mkaka, batala, masamba (biringanya, adyo, sipinachi, Beets, tomato, anyezi, letesi, zobiriwira anyezi, katsitsumzukwa, Palestina ankalima, mbatata). Komanso, ayodini opezeka ena zipatso ndi zipatso, kuphatikizapo malalanje, nthochi, mphesa, strawberries, persimmons, mandimu, mavwende, pineapples. Ngati kudya tsiku lililonse, 1.5 makilogalamu a bowa, ndiye kudzakhala okwanira kukhutitsa thupi ndi mlingo kofunika ayodini. Mfundo zikuluzikulu za kuperewera kwa ayodini m'thupi monga: kunenepa, ulesi, anachedwa njira maganizo, kufooka aakulu, kutopa. Ngati si kudya mankhwala okhala ndi ayodini, kuwonjezera zizindikiro pamwamba mwina ndichepe kukumbukira kuoneka irritability, kusokoneza msambo. Matenda ambiri wa kapepalako kupuma ndi mtima komanso chifukwa chosadziwa ayodini. Ngati ife kulankhula za ziwalo zoberekera, ndi chifukwa cha kusowa ayodini anaona ana atafa kale, padera, osabereka, kusabala, yoopsa kuvutika. Naŵa zofunika ndi zofunika ayodini thupi!