Kuperewera kwa ayodini kumabweretsa kugona, kukwiya, kukumbukira kukumbukira, kupweteka tsitsi. Kuperewera kwa ayodini kumadzaza ndi kupweteka kwa chithokomiro, kunenepa kwambiri ndi shuga. Ngati mayi wodwala sakudzaza kusowa kwa ayodini m'thupi, izi zidzakhudza mwanayo: ayodini ndi yofunikira kuti chitukuko chikhale chonchi. Mlingo wa ayodini tsiku lililonse munthu wamkulu ndi 150 mg, komanso panthawi yoyembekezera - 250 mg.
Kuopsa kwa kusowa kwa ayodini kudzachepa ngati mutatsata zakudya ndikuphatikizani muzinthu zamakono zomwe zili ndi ayodini. Izi zikuphatikizapo, choyamba, nyanja zamchere. Kelp Youma imakhala ndi 169-800 mg ya ayodini mu 100 gm ya mankhwala, ndipo nyanja youma kale - 200 mg ya ayodini pa 100 magalamu. mankhwala.
Zomwe zili ndi ayodini m'magulu a zamasamba ndi zinyama zingatengedwe malinga ndi tebulo, koma ziyenera kuganiziridwa kuti mfundo zomwe zimaperekedwa zimakhudza zatsopano. Pokhala ndi nthawi yosungirako nthawi zambiri komanso panthawi yopangira, ayodini 60 peresenti ikhoza kutayika. Mu tebulo kwa zinthu zina mwazirombozi makhalidwe abwino a ayodini pakatha kuphika koyenera. Mwachitsanzo, ma shrimps atsopano ali ndi 190 mg ya ayodini pa 100 g ya shirimpu, ndipo apa ndi owiritsa - 110, mu zouma zowonongeka, 11 mg wa ayodini amangosungidwa.
Gulu la mankhwala omwe ali ndi mavitamini apamwamba a ayodini
| Dzina la Zamalonda | Ambiri a ayodini (mg / 100 g wa mankhwala) |
|---|---|
| Cod Chiwindi | 370 |
| Nsomba za madzi amchere (zofiira) | 243 |
| Saithe kapena salimoni | 200 |
| Limbikitsani | 190 |
| Zipatso zatsopano (yophika / yokazinga) | 190 (110/11) |
| Cod | 130 |
| Mwatsopano hering'i (mchere) | 92 (77) |
| Kusuta fodya | 43 |
Zida zomwe zimapezeka pa tebulo la anthu a ku Russia, monga batala, mkaka, mazira, zili ndi zosachepera 30 mg ya ayodini. Sili ndi zakudya zambiri za ayodini ndi nkhumba, okondedwa ndi anthu ambiri a ku Russia.
Ndiko kusowa kwa ayodini mu zakudya zomwe zinachititsa kuti ziwoneke zowonjezera mavitamini pamsika, monga mchere wa iodized ndi mkate. Komabe, ndi bwino kukumbukira kuti phukusi losasunthika la mchere limasungira ayodini kwa mwezi umodzi, ndiye kuti wagwetsedwa. Mankhwalawa amathandizanso kusunga ayodini, choncho ndi bwino kugwiritsa ntchito mchere wokhala ndi ayodini pokonzekera saladi ndi mbale zowonjezera, komanso mkate wododometsa sungagwiritsidwe ntchito popanga masangweji ndi ma todes otentha.