Iodine ga masu cin ganyayyaki: abinci mai sauƙin kuskure a duka bangarorin biyu
Iodine shine sinadari inda shawarwarin tushen shuka sukan yi kuskure, saboda tushen shuka na fili, seaweed, ba shi da tabbas a cikin hanya mai hadari. Kiwo shine babban mai ba da gudummawar iodine a wasu ƙasashe kawai saboda magungunan kashe kwayoyin cuta na nono da kuma abincin da aka kara — wani hatsarin noma ne, ba mallakin madara ba. Dan gishiri mai iodine ko kwaya mai arha yana maye gurbinsa daidai.
Key facts
- Matsayin yau da kullun da aka yi amfani da shi anan
- 150 mcg
- Tushen abinci da aka lissafa
- 8
- Tushen mafi yawa
- Kombu / kelp — 2500 mcg
- Kari
- Kwaya 150 mcg ita ce amsar gaskiya mai ban gajiya
Nawa kuke buƙata
US RDA da EFSA isasshen ci
US RDA — mahimmanci ga ci gaban kwakwalwar tayin
US RDA
US RDA
Yawan zai iya haifar da duka hypo- da hyperthyroidism
Inda yake fitowa
| Abinci | Rabo | mcg | % na burin |
|---|---|---|---|
| Kombu / kelpZai iya wuce iyakar yau da kullun sau da yawa | 1 g busasshe | 2500 | 1667% |
| Kari na iodine (potassium iodide)Zabi mafi tabbas | 1 kwaya | 150 | 100% |
| WakameYana canzawa; a rage yawan ci | 1 g busasshe | 150 | 100% |
| Gishiri mai iodineYawancin gishirin teku da gishirin ruwan hoda ba su da iodine | 1/4 tsp (1.5 g) | 71 | 47% |
| Dankali da fataYa dogara sosai akan iodine na kasa | 1 matsakaici | 60 | 40% |
| Madarar shuka mai kariWasu nau'ikan ne kawai suke kara iodine | 250 ml | 55 | 37% |
| Nori sheetsMafi aminci seaweed — kadan kuma daidai | 1 sheet (3 g) | 50 | 33% |
| CranberriesYana canzawa sosai | 100 g | 35 | 23% |
Samun sha, ba kawai ci ba
Sha ba shine matsala ba — wadata ce
Iodide na abinci yana shiga kusan gaba daya. Matsalar ita ce iodine na kasa ya bambanta sosai ta yanki, don haka kayan lambu daya zai iya zama tushe a wata kasa amma ba a wata ba.
Goitrogens suna da damuwa ne kawai a lokacin karancin iodine
Kayan lambu masu danye da waken soya suna dauke da mahadi wadanda ke dan kara tsoma baki da shan iodine na thyroid. Tare da isasshen iodine, adadin na yau da kullun ba shi da lahani; dafa abinci yana kara rage su.
Gishiri mai iodine yana rasa karfi
Iodine yana tashi daga kwantena bude bayan watanni kuma yana lalacewa da zafi da danshi. A rufe shi, kuma kada ku dogara da tsohon akwati don cikakken ci naku.
Kwaya 150 mcg ita ce amsar gaskiya mai ban gajiya
Kari na potassium iodide na 150 mcg a rana (ko multivitamin da ke dauke da shi) yana ba da adadin da aka sani. A guji kayayyakin 'iodine na halitta' na tushen kelp gaba daya — alamarsu sau da yawa ba daidai ba ce. A lokacin ciki, zabi prenatal da ya lissafa iodine, tunda da yawa ba sa yi.
Alamun raguwa
- Goitre — kumburin thyroid a wuya
- Gajiya, rashin jurewa sanyi da kuma karin nauyi (yanayin hypothyroid)
- Fata bushewa da asarar gashi
- Rikicin kwakwalwa da rashin jin dadi
- A lokacin ciki, rashin ci gaban jijiyoyi na tayin — hadari mafi tsanani
Abin da za a gwada
- Yawan iodine a fitsari
- Ma'aunin yawan jama'a na yau da kullun; samfurin daya yana da hayaniya ga mutum amma har yanzu yana da amfani.
- TSH da free T4
- Yana gano rashin aikin thyroid daga karancin ko yawan iodine.
- Bincika gishirin ku
- Kawai duba ko gishirin ku yana da iodine yana amsa tambayar ga yawancin mutane a cikin dakiku.
Kurakurai na yau da kullun
Amfani da gishirin Himalayan ruwan hoda ko gishirin teku kawai
Dukansu yawanci ba su da iodine. Sauya zuwa gare su hanya ce ta gama gari ta bazata don cire iodine daga abinci.
Cin kelp akai-akai
Kelp da kombu na iya daukar dubunnan micrograms a kowace gram, kuma manyan allurai akai-akai suna haifar da rashin aikin thyroid. Yi amfani da kombu don dandana broth kuma a cire shi, maimakon ci shi.
Zaton cewa prenatal yana dauke da iodine
Da yawa ba sa yi. A duba alama a fili a lokacin ciki.
Tambayoyin da mutane ke yi
Shin masu cin ganyayyaki suna buƙatar kari na iodine?
Sai dai idan kuna amfani da gishiri mai iodine kullum ko kuna cin nori akai-akai, eh — kari na 150 mcg ita ce hanya mafi sauki don tabbatarwa. Yawan ci a cikin masu cin ganyayyaki ana auna shi kasa da shawarwarin.
Shin seaweed tushe ne mai kyau na iodine?
Nori yana da ma'ana kuma ana iya tsinkaya. Kelp da kombu ba haka ba: yawan iodine ya bambanta da yawa kuma yana iya wuce iyakokin aminci cikin sauki.
Shin yawan iodine zai iya zama mai cutarwa?
Ee. Yawan zai iya haifar da duka rashin aiki da yawan aiki na thyroid, da thyroiditis. Iyakar manya ita ce 1,100 mcg a rana, wanda gram daya na kelp zai iya wuce sau biyu.
Shin waken soya yana shafar iodine ko thyroid?
Waken soya yana da dan tasirin goitrogenic ne kawai lokacin da ci na iodine bai isa ba. Tare da isasshen iodine, cin waken soya na yau da kullun baya cutar da aikin thyroid.
Wane gishiri zan saya?
Duk wani gishiri da aka lakafta da iodine. Samuwa ya bambanta ta kasa — a UK, alal misali, gishiri mai iodine ba shi da yawa, don haka kari sau da yawa hanya ce mafi amfani.
Manazarta
Sauran jagororin sinadarai
Reviewed 2026-08-23 by the Veg.ac editorial team · Data: NIH ODS — Iodine fact sheet · Free to reuse under CC BY 4.0 with a link back.
Bayanai na gaba ɗaya, ba shawarar likita ba. Yi magana da likita ko masanin abinci mai rijista game da halin ku.