Yadda ake magance karancin iodine tare da abinci da kuma kari
Kiwan lafiyaMenene iodine? | Rashin Iodine | Shawarwarin cin abincin yau da kullun | Abinci | Kari
Aidin yana da muhimmin gina jiki ga jikin mu, kuma yana taimakawa kiyaye ayyuka na jiki da yawa. Abincin mai ododine shine ainihin abincin mai ƙoshin lafiya, kodayake ba kowa ke samun isasshen wannan sinadaran ba a kai a kai. Idan kana son karin bayani game da alamomin karancin iodine, hanyoyin da ake bi don shayar da iodine a cikin abinci, da ire-iren abubuwan karin sinadarin aidin da suke akwai, ci gaba da karantawa.
Menene iodine?
Iodine wani ma'adinai ne wanda yake da mahimmanci don samar da hormones na thyroid triiodothyronine (T3) da thyroxine (T4) . Yana da tubalin gini don bacci, narkewar abinci, da ci gaba gaba daya da cigaba. Yawancin mutane suna samun isashen iodine akai-akai, kodayake, a wasu lokuta, iodine supplementation na iya zama dole don yaƙi da rashi.
Menene karancin iodine?
Lokacin da kake da karancin iodine, jikinka baya samun iodine kamar yadda yake bukata. Babban abin da ke haifar da karancin iodine shi ne saboda rashin iodine a cikin abinci, in ji shi Kasey Nichols , NMD, wanda ya kware a fannin ilimin likitanci. Rashin Iodine na iya haifar da mummunan yanayin lafiya. Abin farin ciki, saboda shigar da iodine a cikin gishirin tebur a cikin 1924, rashin iodine a cikin Amurka baƙon abu ne.
Kodayake yawancin Amurkawa suna samun isashen iodine tare da abincin gargajiya na Yammacin Turai, yana da mahimmanci a fahimci alamomin da ke tattare da rashin daidaiton iodine da kuma yadda hakan zai iya shafar lafiyar ku gaba ɗaya.
Karuwar nauyi, matsalolin koyo, yawan jin sanyi, da yawan gajiya sune alamomin gama gari na rashin iodine. Ofaya daga cikin mawuyatan cututtuka da sanannun alamun iodine shine goiter , wanda shine kumburi a wuyan da ya kara girman glandar. Mutumin da ba shi da iodine yana da haɗarin sauran cututtukan thyroid, kamar hypothyroidism (cututtukan thyroid wanda rashin isasshen haɓakar hormone ke haifarwa). Game da yara masu tasowa, ƙarancin iodine na iya haifar da wasu matsalolin lafiya kamar rashin hankali , jinkirin ci gaban kwakwalwa, ko ci gaban girma.
Don magance karancin sinadarin Iodine, mutum na iya kara yawan abincin da yake dauke da sinadarin Iodine, ko kuma shan sinadarin iodine.
Ta yaya zan san idan ina bukatar iodine?
Mataki na farko a bincikar ƙarancin iodine shine tuntuɓar mai ba da lafiyar ku. Shi ko ita za su iya gwada matakan ku na iodine ta hanyoyi daban-daban don sanin ko ba ku da sinadarin iodine. Akwai wasu ƙananan gwaje-gwaje waɗanda zasu iya taimakawa tare da wannan aikin.
Gwajin iodine guda biyu da akafi sani shine gwajin fitsari da kuma gwajin jini, wadanda hanyoyi ne masu sauri da sauki wajan duba matakan iodine. Koyaya, binciken fitsarin bazai zama daidai ba kamar gwajin jini. Wani zabin kuma shine gwajin gwajin fitsari mai zurfin gaske, wanda yake nuna daukewar sinadarin iodine a cikin fitsarinku sama da awanni 24. Wannan gwaji ne mai cikakke, kodayake yana iya zama da wahala a sami samfuran fitsari tsawon rana. Aƙarshe, gwajin iodine patch shima yana ɗaukar awanni 24 don kammalawa, amma ba haka bane daidai. Tare da wannan gwajin, likitanka zai zana wani fata wanda yake dauke da iodine kuma ka lura da yadda jiki yake saurin shan shi.
Dogaro da sakamakon waɗannan gwaje-gwajen da alamun rashin lafiyar, likita na iya buƙatar yin ƙarin gwaje-gwaje kamar a TSH gwajin don ƙayyade matakan hormone na thyroid da yadda ƙarancin iodine suka iya shafar su.
Nawan iodine nawa nake bukata?
Tunda iodine ya zama dole domin dace aikin thyroid da kuma ci gaban girma, yawan sinadarin iodine da mutum yake buƙata ya dogara da matakin rayuwarsa.
Da ke ƙasa akwai jerin yawan shawarar yau da kullun don amfani da iodine, a cewar Cibiyoyin Lafiya na Kasa :
| Shawarwarin shan iodine na yau da kullun | |
|---|---|
| Matakin rayuwa | Shawara kullum ci |
| Haihuwa zuwa watanni 6 | 110 mcg |
| Yara jarirai watanni 7-12 | 130 mcg |
| Yara 1-8 | 90 mcg |
| Yara 9-13 | 120 mcg |
| Matasa shekaru 14-18 | 150 mcg |
| Manya | 150 mcg |
| Mata masu ciki | 220 mgg |
| Mata masu shayarwa | 290 mcg |
Lura: Mata masu juna biyu da masu shayarwa suna bukatar iodine mafi yawa, saboda matakan iodine din na wucewa ga yaron su yayin ci gaban. Saboda wannan, matan da ke shayarwa suna da mafi yawan adadin shawarar da ake amfani da shi na iodine don tabbatar da cewa nonon nononsu yana dauke da iskar iodine ga jaririnta.
Yaya iodine yayi yawa?
Yawancin buƙatun iodine ma suna canzawa ta matakan rayuwa. Misali, karamin yaro bai kamata ya wuce mcg 300 na iodine a rana ba, yayin da babban mutum yana da babba iyakar 1,100 mcg. Yodine da yawa na iya haifar da alamun bayyanar kamar rashin iodine, kamar goiter ko hyperthyroidism.
Menene ingantattun hanyoyin iodine a cikin abinci?
Gishirin gishiri mai narkewa ya warware rikicewar rashin ƙarancin iodine da yawa a cikin shekarun 20, amma, data nuna wata matsalar karancin iodine na iya kasancewa a cikin Amurka yayin da yawancin masu amfani suka zaɓi gishirin kosher wanda ba iodized da gishirin teku ba.
Abin farin ciki, akwai wadatattun kayan abinci masu iodine banda gishiri. Kuna iya neman kayan kiwo (musamman madara da ƙwai) da abincin teku (kifi, jatan lande, da tsiren ruwan teku) don haɗa iodine a cikin abincinku. 'Ya'yan itãcen marmari da kayan marmari ma asalin abinci ne na iodine, musamman wake na lima, ayaba, ko masara.
Wasu daga cikin abinci mai wadataccen iodine da ƙimar su na yau da kullun (% DV) an jera su a ƙasa. Wadannan lambobin sun fito ne daga Cibiyoyin Lafiya na Kasa shawarwari don cin abincin iodine.
| Abincin mai wadataccen odine | ||
|---|---|---|
| Abinci | Iodine microgram a kowace hidima | Kashi dari na darajar yau (% DV) |
| Ruwan teku (Nori, Kombu, Wakambe, Arame) | Matsakaici tsakanin 16-2,984 mcg a gram 1 na tsiren ruwan teku | 11% -1.989% |
| Lambar | 99 mcg a cikin 3 oz na kifin gasa | 66% |
| Madara | 56 mcg a kowace kofi 1 na madara mai mai mai yawa | 37% |
| Gurasa | 45 mcg a kowane yanka biyu na fari, burodi mai wadata | 30% |
| Shrimp | 35 mcg a kowane 3 oz na jatan lande | 2. 3% |
| Qwai | 24 mcg da kwai | 16% |
| Tuna | 17 mcg a kowane oz na 3 na tuna (gwangwani a cikin mai) | goma sha ɗaya% |
| Lima wake | 8 mcg a ½ kofin dafaffen wake lima | 5% |
| Masara | 14 mcg a ½ kofin masara da aka niƙa | 9% |
| Ayaba | 3 mcg da ayaba 1 | kashi biyu |
Dangantaka: Shin gishiri yana cutuwa a gare ku? Ga dalilin da ya sa masana kimiyya ba za su iya yarda ba
Za a iya shan sinadarin iodine?
Akwai suparin odine akan-kan-kan matsayin capsules ko allunan. Wasu daga cikinsu an samo su ne daga kelp mai arzikin iodine (nau'in tsire-tsire). Wadannan kayayyakin ba sa bukatar takardar sayan magani, amma ya zama dole a banbanta su da sauran abubuwan da ke samar da aidin.
Yana da mahimmin abinci mai gina jiki ga jikin mu, amma kuma ana amfani da iodine a matsayin maganin kashe kumburi na farko don magance ƙananan cutuka ko raunuka da kuma hana kamuwa da cuta. Designedananan tinodures na odine da wasu nau'ikan iodine masu ruwa-ruwa an tsara su ne don amfanin waje kawai kuma bai kamata a sha su ba.
Maganin Lugol , wanda ke dauke da sinadarin potassium iodide, ba a nufin amfani da shi a matsayin kari. Ana iya shayar dashi a ƙarƙashin kulawar likita a kula da cututtukan thyrotoxicosis (guguwar thyroid) ko gaggawa na gaggawa. Kada a sha ruwan da ke dauke da iodine ba tare da jagora da kulawar kwararren likita ba.
Idan kayi niyyar shan wani karin sinadarin iodine, zai fi kyau ka nemi shawarar likita daga likitan ka ko likitocin abinci game da mafi kyawun kayan da zaka yi amfani dasu, kuma wane irin magani ya dace maka. Yawanci, ire-iren wadannan abubuwan na dauke da sinadarin iodine na 150 mcg, wanda shine adadi mai yawa na aidin da ya kamata baligi ya samu a kullum. Koyaya, kowa ya bambanta idan ya zo ga bukatun abinci mai gina jiki, kuma cin abinci mai wadataccen iodine na iya zama zaɓin magani mafi kyau ga wasu mutane.
