Iimpawu kunye neempawu zokunqongophala kweIodine

Umxholo

• 1. Ukudumba Entanyeni
• 2. Ukufumana ubunzima obungalindelekanga
• 3. Ukudinwa kunye nokuba buthathaka
• 4. Ukulahleka kweenwele
• 5. Yomile, Ulusu olucekeceke
• 6. Ukuziva ubanda kunesiqhelo
• 7. Utshintsho kwiNqanaba lentliziyo
• 8. Ukufunda nzima nokukhumbula
• 9. Iingxaki ngexa lokukhulelwa
• 10. Amaxesha aPhezulu okanye aNgagunyaziswanga
• Imithombo yeIodine
• Umgca osezantsi

Iodine sisimbiwa esibalulekileyo esifumaneka ngokutya kwaselwandle.

Idlala lengqula yakho liyisebenzisela ukwenza iihomoni zamadlala egazi, ezinceda ukulawula ukukhula, ukulungisa iiseli ezonakalisiweyo kunye nokuxhasa imetabolism esempilweni (,).

Ngelishwa, ukuya kuthi ga kwisithathu sabantu kwihlabathi liphela basemngciphekweni wokuswela iodine ().

Abo basemngciphekweni omkhulu baquka (,,):

• Abafazi abakhulelweyo.
• Abantu abahlala kumazwe apho kukho iodine encinci emhlabeni. Oku kubandakanya uMazantsi Asia, mpuma Asia, New Zealand kunye namazwe aseYurophu.
• Abantu abangasebenzisi ityuwa ene-iodized.
• Abantu abalandela ukutya kwemifuno okanye i-vegan.

Kwelinye icala, ukunqongophala kwe-iodine kunqabile e-US, apho kukho amanqanaba aneleyo ezimbiwa ekunikezelweni kokutya (7).

Ukunqongophala kwe-iodine kunokubangela ukungonwabi kunye neempawu ezinzima. Babandakanya ukudumba entanyeni, imiba enxulumene nokukhulelwa, ukuzuza ubunzima kunye nobunzima bokufunda.

Iimpawu zayo ziyafana kakhulu nezo ze-hypothyroidism, okanye iihomoni ezisezantsi ze-thyroid. Kuba iodine isetyenziselwa ukwenza iihomoni ze-thyroid, ukusilela kwe-iodine kuthetha ukuba umzimba wakho awunako ukwenza ngokwaneleyo, kukhokelela kwi-hypothyroidism.

Nazi iimpawu ezili-10 kunye neempawu zokunqongophala kwe-iodine.

1. Ukudumba Entanyeni

Ukudumba ngaphambili kwentamo lolona phawu luqhelekileyo lokusilela kwe-iodine.

Oku kubizwa ngokuba yi-goiter kwaye kwenzeka xa i-thyroid gland ikhula kakhulu.

Idlala lengqula yinto encinci, emile njengebhabhathane ngaphambili entanyeni yakho. Yenza iihomoni ze-thyroid xa ifumana umqondiso kwihomoni ekhuthaza idlala lengqula (TSH) (,).

Xa amanqanaba egazi e-TSH enyuka, idlala lengqula lisebenzisa iodine ukwenza iihomoni zedlala lengqula. Nangona kunjalo, xa umzimba wakho uphantsi kwi-iodine, ayinakwenza ngokwaneleyo kubo ().

Ukuhlawulela, idlala lengqula lisebenza nzima ukuzama ukwenza ngakumbi. Oku kubangela ukuba iiseli zikhule kwaye zande, ekugqibeleni zikhokelele kwi-goiter.

Ngethamsanqa, iimeko ezininzi zinokunyangwa ngokwandisa ukungeniswa kwe-iodine. Nangona kunjalo, ukuba i-goiter ayinyangeki kangangeminyaka emininzi, inokubangela umonakalo we-thyroid ongapheliyo.

Ukudumba ngaphambili kwentamo, okanye i-goiter, luphawu oluqhelekileyo lokusilela kwe-iodine. Kuyenzeka xa i-thyroid gland yakho inyanzelekile ukuba yenze i-hormone ye-thyroid xa kunesibonelelo esincinci se-iodine emzimbeni.

2. Ukufumana ubunzima obungalindelekanga

Ukufumana ubunzima obungalindelekanga ngomnye umqondiso wokusilela kwe-iodine.

Inokwenzeka ukuba umzimba awunayo iodine eyaneleyo yokwenza iihomoni zedlala lengqula.

Kungenxa yokuba iihomoni ze-thyroid zinceda ukulawula isantya semetabolism yakho, eyinkqubo apho umzimba wakho ukuguqula ukutya kube ngamandla kunye nobushushu (,).

Xa amanqanaba akho e-thyroid ephantsi, umzimba wakho utshisa iikhalori ezimbalwa ekuphumleni. Ngelishwa, oku kuthetha ukuba iikhalori ezingaphezulu kokutya okutyayo zigcinwa njengamafutha (,).

Ukongeza iodine engakumbi kwindlela otya ngayo kunokunceda ekubuyiseleni ecaleni imetabolism ecothayo, njengoko inokunceda umzimba wakho wenze iihomoni zedlala lengqula.

Amanqanaba e-iodine asezantsi anokucothisa imetabolism yakho kwaye akhuthaze ukutya ukuba kugcinwe njengamafutha, kunokuba kutshiswe njengamandla. Oku kunokukhokelela ekuzuzeni ubunzima.

3. Ukudinwa kunye nokuba buthathaka

Ukudinwa kunye nokuba buthathaka kukwayimpawu eziqhelekileyo zokuswela iodine.

Ngapha koko, ezinye izifundo zifumanise ukuba phantse iipesenti ezingama-80 zabantu abanamanqanaba asezantsi e-thyroid, ezenzeka kwiimeko zokunqongophala kwe-iodine, baziva bediniwe, bedangele kwaye bebuthathaka ().

Ezi mpawu zenzeka ngenxa yokuba iihomoni ze-thyroid zinceda umzimba wenze amandla.

Xa amanqanaba ehomoni ye-thyroid ephantsi, umzimba awukwazi ukwenza amandla amaninzi njengoko uhlala usenza. Oku kunokubangela ukuba amandla akho ehle kwaye akushiye uzive ubuthathaka.

Ngapha koko, uphononongo kubantu abangama-2,456 bafumanisa ukuba ukudinwa kunye nobuthathaka zezona mpawu zixhaphakileyo phakathi kwabo banamanqanaba asezantsi okanye aphantsi kancinci wedlala lengqula.

Amanqanaba e-iodine asezantsi anokukushiya uziva udiniwe, udangele kwaye ubuthathaka. Kungenxa yokuba umzimba wakho ufuna izimbiwa ukuze wenze amandla.

4. Ukulahleka kweenwele

Iihomoni zedlala le-thyroid zinceda ukulawula ukukhula kweefollic zeenwele.

Xa amanqanaba akho e-thyroid e-thyroid ephantsi, iifollic zakho zeenwele zingayeka ukuvuselela. Ixesha elingaphezulu, oku kunokubangela ilahleko yeenwele ().

Ngesi sizathu, abantu abanesiphene se-iodine nabo banokuphulukana neenwele ().

Olunye uphononongo kubantu abangama-700 bafumanisa ukuba i-30% yabo banamanqanaba asezantsi e-thyroid bafumana ilahleko yeenwele ().

Nangona kunjalo, olunye uphononongo lufumanise ukuba amanqanaba e-thyroid asezantsi abonakala ngathi abangela ukulahleka kweenwele kwabo banembali yosapho yokulahleka kweenwele ().

Ukuba ufumana ukulahleka kweenwele ngenxa yokunqongophala kwe-iodine, ukufumana ngokwaneleyo le minerali kunokunceda ukulungisa amanqanaba akho e-thyroid kunye nokuyeka ukulahleka kweenwele.

Ukunqongophala kwe-iodine kunokuthintela iifollic zeenwele ekuvuseleleni. Ngethamsanqa, ukufumana iodine eyaneleyo kunokunceda ekulungiseni ukulahleka kweenwele okwenzeka ngenxa yokusilela kwe-iodine.

5. Yomile, Ulusu olucekeceke

Ulusu olomileyo nolomileyo lunokuchaphazela abantu abaninzi abanengxaki yokuswela iodine.

Ngapha koko, olunye uphononongo lufumanise ukuba ukuya kuthi ga kwiipesenti ezingama-77 zabantu abanamanqanaba asezantsi e-thyroid banokufumana ulusu olomileyo nolomileyo ().

Iihomoni zedlala lengqula, ezine-iodine, zinceda iiseli zakho zolusu ziphinde zivelise. Xa amanqanaba ehomoni ye-thyroid ephantsi, oku kuhlaziywa akwenzeki rhoqo, kunokwenzeka kukhokelele kulusu olomileyo, olomileyo ().

Ukongeza, iihomoni ze-thyroid zinceda umzimba ulawule ukubila.Abantu abanamanqanaba asezantsi e-thyroid, afana nalawo ane-iodine defence, bathambekele ekubiliseni ngaphantsi kwabantu abanamanqanaba aqhelekileyo wehomoni ye-thyroid (, 19).

Ngenxa yokuba ukubila kunceda ukugcina ulusu lwakho lufumile kwaye lunamanzi, ukungabikho kombilo kunokuba sesinye isizathu sokuba owomileyo, ulusu oluthambileyo luphawu oluqhelekileyo lokusilela kwe-iodine.

Ulusu olomileyo, olucekeceke lunokwenzeka ngokusilela kwe-iodine, njengoko izimbiwa zinceda iiseli zakho zolusu ziphinde zivele. Ikwanceda ukubila komzimba wakho kunye nokuhambisa amanzi kwiiseli zolusu, ngenxa yoko ukunqongophala kwe-iodine kunokubangela ukubila kancinci.

6. Ukuziva ubanda kunesiqhelo

Ukuziva ubanda luphawu oluqhelekileyo lokusilela kwe-iodine.

Ngapha koko, olunye uphononongo lufumanise ukuba ngaphezulu kwama-80% abantu abanamanqanaba asezantsi e-thyroid banokuziva benovakalelo kumaqondo obushushu abandayo kunesiqhelo ().

Kuba iodine isetyenziselwa ukwenza iihomoni ze-thyroid, ukungabikho kwe-iodine kunokubangela ukuba i-hormone ye-thyroid ihle.

Ngenxa yokuba iihomoni ze-thyroid zinceda ukulawula isantya se-metabolism yakho, amanqanaba e-thyroid aphantsi angabangela ukuba ihla. Imetabolism ecothayo ivelisa ubushushu obuncinci, obunokubangela ukuba uzive ubanda kunesiqhelo (20,).

Kwakhona, iihomoni ze-thyroid zinceda ukukhulisa umsebenzi wamafutha akho amdaka, uhlobo lwamafutha agxile ekuveliseni ubushushu. Oku kuthetha ukuba amanqanaba asezantsi e-thyroid, anokubangelwa kukusilela kwe-iodine, anokuthintela amanqatha amdaka ekwenzeni umsebenzi wawo (,).

Iodine inceda ukuvelisa ubushushu bomzimba, amanqanaba asezantsi kakhulu anokukushiya uziva ubanda kunesiqhelo.

7. Utshintsho kwiNqanaba lentliziyo

Inokuthi ichaphazele amanqanaba akho e-iodine. Incinci kakhulu le minerali inokubangela ukuba intliziyo yakho ibethe kade kunesiqhelo, ngelixa ubuninzi bayo bunokubangela ukuba intliziyo yakho ibethe ngokukhawuleza kunesiqhelo (,).

Ukusilela kakhulu kwe-iodine kunokubangela ukubetha kwentliziyo ngokungaqhelekanga. Oku kunokukwenza uzive ubuthathaka, udiniwe, unesiyezi kwaye kunokubangela ukuba uphelelwe ngamandla (26).

Ukunqongophala kwe-iodine kunokunciphisa isantya sentliziyo yakho, esinokushiya uzive ubuthathaka, udiniwe, unesiyezi kwaye usengozini yokuphelelwa ngamandla.

8. Ukufunda nzima nokukhumbula

Ukusilela kwe-iodine kunokuchaphazela amandla akho okufunda nokukhumbula (,,).

Uphononongo kubandakanya abantu abadala abangaphezulu kwe-1 000 bafumanisa ukuba abo banamanqanaba aphezulu e-thyroid baqhuba ngcono kuvavanyo lokufunda kunye nenkumbulo, xa kuthelekiswa nalawo anezinga eliphantsi le-thyroid ().

Idlala lengqula linceda ingqondo yakho ikhule kwaye ikhule. Kungenxa yoko ukusilela kwe-iodine, okufunekayo ukwenza i-hormone ye-thyroid, kunokunciphisa ukukhula kwengqondo ().

Ngapha koko, uphononongo lufumanise ukuba ihippocampus, icandelo lobuchopho elilawula inkumbulo yexesha elide, ibonakala incinci kubantu abanamanqanaba asezantsi e-thyroid ().

Ukunqongophala kwe-iodine nangaliphi na ixesha kunokubangela ukuba usokolise ekufundeni nasekukhumbuleni izinto. Isizathu esinye esinokubangela oku kunokuba yingqondo engaphuhliswanga.

9. Iingxaki ngexa lokukhulelwa

Abafazi abakhulelweyo basemngciphekweni omkhulu wokuswela iodine.

Kungenxa yokuba kufuneka badle ngokwaneleyo ukuhlangabezana neemfuno zabo zemihla ngemihla, kunye neemfuno zosana lwabo olukhulayo. Ukwanda kwesidingo se-iodine kuyaqhubeka kulo lonke ixesha lokuncancisa, njengoko abantwana befumana iodine kubisi lwebele ().

Ukungasebenzisi iodine eyaneleyo ngalo lonke ixesha lokukhulelwa kunye nokuncancisa kunokubangela iziphumo ebezingalindelekanga kubo bobabini umama nosana.

Oomama banokuba neempawu zedlala lengqula engasebenziyo, enjenge-goiter, ubuthathaka, ukudinwa kunye nokuziva ubanda. Ngeli xesha, ukunqongophala kwe-iodine kwiintsana kunokubangela ukukhula komzimba kunye nokukhula kwengqondo ().

Ngapha koko, ukusilela kakhulu kwe-iodine kunokunyusa umngcipheko wokuzalwa kwakhona ().

Ukufumana iodine eyaneleyo kubaluleke kakhulu kubafazi abakhulelweyo nabancancisayo, kuba baneemfuno eziphezulu. Ukunqongophala kwe-iodine kunokubangela iziphumo ebezingalindelekanga ezimandundu, ngakumbi emntwaneni, njengokukhula okungazinzanga kunye nokukhula kwengqondo.

10. Amaxesha aPhezulu okanye aNgagunyaziswanga

Ukopha okunzima nokungaqhelekanga kokuya exesheni kunokwenzeka ngenxa yokusilela kwe-iodine ().

Njengoninzi lweempawu zokunqongophala kwe-iodine, oku kukwahambelana namanqanaba asezantsi ehomoni ye-thyroid, ngenxa yokuba iodine iyafuneka ukwenza iincindi zamadlala egazi.

Kwisifundo esinye, i-68% yabasetyhini abanamanqanaba asezantsi e-thyroid bafumana imijikelezo yokuya exesheni ngokungaqhelekanga, xa kuthelekiswa ne-12% kuphela yabasetyhini abasempilweni ().

Uphando lukwabonisa ukuba abasetyhini abanamanqanaba asezantsi e-thyroid bafumana imijikelezo yokuya exesheni rhoqo xa usopha kakhulu. Kungenxa yokuba amanqanaba e-thyroid asezantsi aphazamisa imiqondiso yehomoni ebandakanyekayo kumjikelo wokuya exesheni (, 38).

Abanye abantu basetyhini abanesiphene se-iodine banokuba namaxesha anzima okanye angaqhelekanga. Kungenxa yokuba amanqanaba asezantsi e-thyroid anokuphazamisa amahomoni abandakanyekayo kulawulo lomjikelo wokuya esikhathini.

Imithombo yeIodine

Kukho imithombo embalwa elungileyo ye-ayodini ekutyeni. Esi sesinye sezizathu zokuba ukusilela kwe-iodine kuxhaphakile kwihlabathi liphela.

Ukutya okucetyiswayo kwemihla ngemihla (i-RDI) yi-150 mcg ngosuku. Esi sixa-mali kufuneka sihlangabezane neemfuno zabantu abadala abasempilweni abangama-97-98%.

Nangona kunjalo, abasetyhini abakhulelweyo okanye abancancisayo bafuna ngaphezulu. Abafazi abakhulelweyo bafuna i-220 mcg yonke imihla, ngelixa abasetyhini abancancisayo bafuna i-290 mcg yonke imihla (39).

Ukutya okungezantsi yimithombo efanelekileyo ye-iodine (39):

• I-Seaweed, iphepha elilodwa elipheleleyo lomisiwe: I-11-1,989% ye-RDI
• I-Cod, ii-ounces ezi-3 (i-85 gram): Ngama-66% e-RDI
• I-yogurt, ithafa, 1 indebe: Iipesenti ezingama-50 ze-RDI
• Ityuwa, i-1/4 itispuni (1.5 iigrem): Iipesenti ezingama-47 ze-RDI
• I-Shrimp, ii-ounces ezi-3 (i-85 gram): Iipesenti ezingama-23 ze-RDI
• Iqanda, 1 enkulu: I-16% ye-RDI
• Ityhuna, enkonkxiweyo, ii-ounces ezi-3 (85 gram): I-11% ye-RDI
• Iiprune ezomileyo, iziqwengana ezi-5: I-9% ye-RDI

I-Seaweed idla ngokuba ngumthombo omkhulu we-iodine, kodwa oku kuxhomekeke ekubeni ivela phi. Izilwanyana zaselwandle ezivela kwamanye amazwe, njengeJapan, zizityebi nge-iodine ().

Amanani amancinci ale minerali afunyanwa kukutya okwahlukeneyo njengeentlanzi, iqokobhe, inyama yenkomo, inkukhu, ilima kunye neembotyi zepinto, ubisi kunye nezinye iimveliso zobisi.

Eyona ndlela yokufumana iodine eyaneleyo kukongeza ityuwa ene-iodized kwizidlo zakho. Isiqingatha setispuni (i-3 gram) ngaphezulu kosuku sanele ngokwaneleyo ukunqanda ukusilela.

Ukuba ucinga ukuba unengxaki ye-iodine, kungcono udibane nogqirha wakho. Baza kujonga iimpawu zokudumba (i-goiter) okanye bathathe isampulu yomchamo ukujonga amanqanaba akho e-iodine ().

Iodine ifumaneka kukutya okumbalwa kakhulu, sesinye sezizathu zokuba kuswelekile. Uninzi lwabantu abadala abasempilweni bafuna i-150 mcg ngosuku, kodwa abasetyhini abakhulelweyo nabancancisayo bafuna ngaphezulu ukuhlangabezana neemfuno zeentsana zabo ezikhulayo.

Umgca osezantsi

Ukunqongophala kwe-iodine kuqhelekile, ngakumbi eYurophu nakwilizwe lesithathu lehlabathi, apho umhlaba kunye nokutya kunamanqanaba aphantsi e-iodine.

Umzimba wakho usebenzisa iodine ukwenza iincindi zamadlala egazi. Yiyo loo nto ukunqongophala kwe-iodine kunokubangela i-hypothyroidism, imeko apho umzimba ungenako ukwenza iihomoni ze-thyroid ezaneleyo.

Ngethamsanqa, ukusilela kulula ukukhusela. Ukongeza udwi wetyuwa ene-iodized kwizidlo zakho eziphambili kufuneka kukuncede uhlangabezane neemfuno zakho.

Ukuba ucinga ukuba unengxaki ye-iodine, kungcono ukuba uthethe nogqirha wakho. Baya kujonga iimpawu ezibonakalayo zokunqongophala kwe-iodine, njenge-goiter, okanye bathathe isampuli yomchamo.