Zakudya zopangira ayodini

Iodini ndizofunika kwambiri kwa moyo, zomwe zimayambitsa kayendedwe ka chithokomiro. Kuperewera kwa mankhwalawa kumawonjezera kuchuluka kwa kolesterolo m'magazi, komanso kumapangitsa kuoneka ngati kutopa komanso kuvutika maganizo. Ndicho chifukwa chake zakudya zopangidwa ndi ayodini ziyenera kukhala ziri mkati mwa zakudya zanu. Zimaperekedwa pamtundu waukulu, zomwe zikutanthauza kuti mudzapeza zosankha zomwe zidzakukondani.

Zofunika tsiku ndi tsiku

Musanayambe kupeza zakudya zomwe zili ndi ayodini wambiri, muyenera kusankha momwe mungagwiritsire ntchito mankhwalawa tsiku ndi tsiku. Chiwerengero chimadalira zaka:

• Mwana wakhanda - 50 mcg;
• ana ochokera 2 mpaka 6 - 90 mcg;
• ana a sukulu - 120 mkg;
• akulu - 150 mcg.

Mosiyana ndizofunika kunena za amayi omwe ali ndi pakati komanso akuyamwitsa, momwe chizoloŵezi chawo cha tsiku ndi tsiku chimakula ndikupanga 200 mkg.

Ndi zakudya ziti zomwe zili ndi ayodini wambiri?

Pali njira zambiri zomwe zingakuthandizeni kukwaniritsa thupi ndi kuchuluka kwa zinthu izi:

1. Mbatata zophika . Kodi ndi zoyenera ndi khungu. Kukula kwakukulu kwa tuber kuli ndi 40% ya malipiro a tsiku ndi tsiku.
2. Kiranberi . Mafuta oyenera a ayodini angapezeke, onse ndi zipatso zatsopano, ndi kuphika, zophikidwa pa maziko ake.
3. Prunes . Zakudya zabwinozi zimafa, vitamini ndi ayodini. Iodini imapezeka muzogulitsa zotere, makamaka mu ma PC 5. mu kuchuluka kwa 9% ya chizoloŵezi cha tsiku ndi tsiku.
4. Cod . Gawo la nsomba zokoma ndi zokometsetsa zomwe mungathe kupereka ku thupi zokhudzana ndi 66% ya chizolowezi cha ayodini tsiku ndi tsiku.
5. Lobster . Kwa ojambula a exotics, ndi bwino kudziŵa kuti 100 g ya mankhwalawa ndi 2/3 pa mlingo wa tsiku ndi tsiku.
6. Ng'ombe yam'chitini . Iodini imapezeka chakudya ngakhale atalandira chithandizo. Mafuta mu mafuta ali ndi 11% ya malipiro a tsiku ndi tsiku pa 85 g ya mankhwalawo.
7. Madzi owuma owuma . Wotchuka m'zaka zaposachedwa, mankhwala olemera mu 7 g ali ndi 3000% ya malipiro a tsiku ndi tsiku.
8. Mkaka . Mu galasi la mankhwala otere mulibe kashiamu wambiri, komanso 37% ya chizolowezi cha ayodini tsiku ndi tsiku.
9. Yoghurt yachilengedwe . Mu mankhwalawa mulibe kashiamu , mapuloteni, komanso ayodini wambiri - 58% ya mlingo wa tsiku ndi tsiku.
10. Ndameta mchere . Njira yosavuta yowonjezera kuchuluka kwa ayodini. Pa 1 g muli 77 mcg wa ayodini.

Ichi ndi kagawo kakang'ono ka mankhwala omwe ali ndi ayodini. Mungathe kuwonjezera pa kuzindikira kwanu kapena kuchotsa zinthu kapena zinthu zina zomwe zili ndi mbali iyi.

Lero pa masamulo a sitolo mungapeze mankhwala opangidwa ndi iodizedwe, mwachitsanzo, mchere, mkate, mkaka, ndi zina zotero. Mukhozanso kugula msuzi mchere ndi mchere wa iodizedi, pomwepo mbale yophika yophikidwa pamapeto pake imabweretsanso mlingo wa tsiku ndi tsiku.

Zomwe zili ndi ayodini mumagetsi

Malamulo ofunikira

Kuti mukhalebe ndi ayodini muzogulitsa, zizindikiro zina ziyenera kuwonedwa:

1. Zomwe zili ndi ayodini m'magulu omwe amamera pansi zimasiyana malinga ndi dera.
2. Kuchuluka kwa ma microelement muzogulanso kumakhudzidwa ndi nyengo, makamaka izi zikutanthauza mkaka.
3. Ndi yosungirako nthawi yaitali ndi chithandizo cha kutentha, ma ayodini ena amatayika ndipo akhoza kufika mpaka 60%.
4. Pofuna kusunga ayodini m'mamasamba ndi zipatso, ayenera kudulidwa mwapatali kapena kukonzedwa kwathunthu asanaphike. Panopa, kuchuluka kwa tizilombo toyambitsa matenda kuti titha kusunthika kwachepa kwambiri.
5. Kutentha kwakukulu kumachepetsa kwambiri kuchuluka kwa ayodini, mwachitsanzo, nsomba, chiwerengero cha 50%, mu mkaka mpaka 75%, ndi masamba ndi zipatso mpaka 70%.
6. Ndi bwino kuphika zakudya zowonjezera ayodini pogwiritsa ntchito mpweya wotsekedwa.