Inyungu z'umwatsi mwonkera: Ni gute wabikoresha neza utarengeje umunyu wa iodine

Umwatsi mwonkera utanga iodine, fibre, n'imyunyu ngugu make, ariko nta nyungu yigeze ihwigerwa mu bushakashatsi bwakorewe ku bantu kuwufata ubwawo. Ikibazo gikomeye ni ingano. Iodine ifite ikingira ku 1.100 mcg ku munsi ku bakuru, kandi kuko ubwoko buri gihe buratandukanye cyane, gufata ibipimo utipimye byaguhereza igice kinini cyabyo.

TL;DR: Ibintu by'ingenzi ugomba kwibuka

• Inyungu nyinshi zivugwa zituruka ku bushakashatsi bwakorewe ku biso cyangwa ku nyamaswa. Nta bushakashatsi bwakorewe ku bantu bukigerageza iyi nyanja yera.
• Uwufate nk'umunyu wa iodine: abakuru bakeneye 150 mcg ku munsi, kandi ntibarenge 1.100 mcg.
• Uburyo bwa iodine burahindagurika cyane hagati y'ibisabitswe, bityo ikirango nticyakubwira ingano yawe.
• Ibibazo byinshi by'umwatsi mwonkera bifitanye isano n'ingano cyangwa aho wakorewe: kugora igogora, kwangiza burya bw'imisemburo, imyuka ihumanya.
• Tangira ku gice kimwe cya cumi n'ebyiri cy'ikiyiko cya kijeli, kandi usabe uwugurisha icyemezo cy'ubugenzuzi bw'ibice.

Inyungu nyinshi z'umwatsi mwonkera zirasezerana mu mvano, ntizigeragerwe ku bantu

Inyungu z'umwatsi mwonkera zishingiye cyane ku mvano. Umwatsi mwonkera ni ubwoko bw'inyanja y'umutuku bwaribwa nk'ikiyiko, ifu, cyangwa kapsuli, kandi rwose utanga iodine, fibre ikoreshwa, n'imyunyu ngugu make. Hanze y'iyo myunyu, ibivugwa bishingira ku bushakashatsi bwakorewe mu ma laboratwari no ku nyamaswa aho kugira ngo bukorerwe ku bantu. Nta bushakashatsi bwigenze bwakorewe kugira ngo bugerageze niba kuwufata byongera imikorere y'uburya, ubudahangarwa, ubuzima bw'umuhogo, uruhu, cyangwa gukira.

Bifasha gutandukanya ibivugwa mu byiciro bitatu. Icya mbere ni ukuri ku buryo: iodine isabwa kugira ngo ikore imisemburo y'uburya, bityo ibiryo bifite iodine bikora ikintu kigaragara. Icya kabiri kirashoboka ariko ntikirageragerwa ku bantu, gikubiyemo fibre ya prebiotic na polysaccharides za carrageenan zigerekeranyijwe mu biso n'imigenzo y'inyamaswa ku ngaruka ku binyabutaka by'umuhogo, imihuro y'ubudahangarwa, n'ikurwamo ry'ibinyabuzima. Icya gatatu ni ivugurura gusa. Kwishimira imitsi, uruhu ruhagaze, kwishimira igitsina, no gukira byihuta nyuma yo gukora imyitozo ntibifite amakuru yemejwe ku bantu.

Uburyo si ikimero. Iodine isabwa ku musemburo w'uburya ntibivuze ko iyi nyanja yongera imikorere y'uburya, kandi ku muntu uba umaze gufata iodine ihagije, kurenza ntibibaho.

Ibibazo bibiri by'imitego bikora ko ibihamya bitagaragara kuruta uko bimeze. Icya mbere, inyunganire z'ibiribwa ntizigenzurwa n'FDA kubijyanye n'umutekano cyangwa ubushobozi mbere yo kugurishwa, bityo abakora ibyo bagomba kubibazwa kandi leta ishobora gukora nyuma y'uko ibicuruzwa bimaze kugurishwa. Icya kabiri, Cleveland Clinic ivuga ko imyunyu ngugu yayo idahwanye kuko bitewe n'aho ikomoka n'ukuntu yarezwe. Niba warabonye iyi mikorere mbere na inyungu za L-arginine ku bagabo, bizakwiherutse nk'ibyo: inyunganire yakunzwe, inkuru ikomeye, n'ibihamya ku bantu bidashobora kuboneka.

Umwatsi mwonkera ni inyunganire ya iodine yifungiye, si ifunguro ry'ubuhanga

Uburyo bw'ubwizerwe bwo gutekereza ku iodine yo mu mwatsi mwonkera ni nk'igipimo gifite ikingira, aho kwiyongeraho imyunyu. Ibiro bya NIH bya Dietary Supplements bishyira ingano y'amafaranga y'ingenzi ya iodine ku 150 mcg ku munsi ku bakuru, 220 mcg mu gihe cy'imyibarukiro, na 290 mcg mu gihe cyo kwonsa. Ishyirahamwe ry'Uburya bwa Thyroid ritanga ikingira ry'amafunguro rirenze 1.100 mcg ku munsi ku bakuru (500 kugeza 1.100 mcg mu gihe cy'imyibarukiro n'ikonsa), bivuze ko inyanja y'ubwoko itera inyunyu ya iodine "kugeza inshuro ibihumbi birenze inshuro zikenewe ku munsi", kandi ihakana inyunganire zirenga 500 mcg ku munsi.

Noneho reba nimero zigenwe. Ubushakashatsi bw'umwaka wa 2020 bwagaragaje ko Chondrus crispus ifite iodine ya 3.86 mg kuri kg y'amazi yumye, kandi bwagaragaje ko wahora amasaha 286 y'umwatsi mwonkera ukamye ku munsi kugira ngo urengere ikingira rya 1.100 mcg. Birihutirwa, kugeza ubwo ureba ubwoko. Ubushakashatsi bwakorewe ku moko y'i Burayi bw'ubwo bwoko bumwe bwigishije iodine kugeza kuri 185.613 mcg kuri kg y'amazi yumye mu bice bimwe.

Shyira 4 g y'amazi y'umwatsi ukamye mu bisubizo byombi. Ni ibipimo bikomoka ku bipimo byakorewe ku bantu no ku bw'inyamaswa, ntibihwanye n'ingano ku gikapu cyawe.

Uburyo bwa makubwi 50 mu bwoko bumwe ni ikibazo cyose. Ingono wahisemo ntibishoboka kumenya hatari ubushakashatsi, ni yo mpamvu ugomba gufata ku kingira aho kugafata ku ngono iri ku kirango.

Umwatsi mwonkera uri mu gikombe cyawe ntabwo ari wo ubushakashatsi buvuga kuriho

Ubushakashatsi bwinshi ku mwatsi mwonkera buvuga kuri Chondrus crispus, umwatsi mwonkera nyawo, mu gihe ibyinshi bigurishwa nk'“agahindura ka St. Lucia,” “umwatsi mwonkera wa purple,” cyangwa “wahinzwe mu gasozi.” Ni ibindi binyabuzima bifite ibintu by'imyunyu ngugu bitandukanye, bityo imvugo y'imyunyu yavuye mu gitabo cya Chondrus ishobora kutagihwanye n'ibiri mu gikombe cyawe.

Wahinzwe mu nyanja, uyu mwatsi uhuza ibihano byose biri mu mazi. Ubwo bushakashatsi bumwe bw'i Burayi bwerekanye ko cadmium igeza kuri 769 mcg kuri kg y'amazi yumye mu mwatsi mwonkera wa carrageen, hamwe n'ibipimo bitandukana cyane n'aho wakorewe. Arsenic, ikigabiro, mercury, na cadmium ni ibyuka bikomeye. Ibicuruzwa byarezwe mu kidage bifite imiterere itandukanye n'ibyahinzwe mu gasozi, kandi “organic” cyangwa “raw” ku kirango ntibivuga ikintu na kimwe kuri ibyo byuka cyangwa iodine.

Bityo rero hari ikibazo kimwe gikwiye kubazwa mbere yo kugura. Gusaba icyemezo cy'ubugenzuzi cy'ibice, cyakorewe n'impande za gatatu gishingiye ku bicuruzwa:

• Arsenic, ikigabiro, mercury, na cadmium
• Uburyo bwa iodine kuri buri gram
• Igice cyangwa nomero y'umubare uhwanye n'ibicuruzwa ufite

Nta cyemezo, cyangwa icyemezo kidafite nomero y'umubare, bisobanura ko uri gufata mu cyatsi. Uwugurisha upimye azabikwohereza nta kutumvikana.

Ni gute wakoresha umwatsi mwonkera: tangira ku gice kimwe cya cumi n'ebyiri cy'ikiyiko, ntibibe ikiyiko kimwe

Ni gute wakoresha umwatsi mwonkera bikubye mu guhitamo ubwoko bumwe no kubukoresha mu gihe wiyongera. Amazi adashushye kandi yakamye, kijeli, ifu, cyangwa kapsuli byose bikora mu buryo butandukanye, kandi guhindura hagati mu kwiyongera bisobanura gutangira bundi.

Kugira ngo uhabwe ishingiro, hafi igice kimwe cy'ikombe cy'amazi y'umwatsi ukamye (nka 25 kugeza 30 g) kigora nk'ibice bibiri cyangwa bitatu by'amazi y'umwatsi mwonkera, bitewe n'amazi wiyongeramo. Icyo gipimo kigenewe kuko bisobanura ko 1 kugeza 2 ibiyiko by'ikiyiko bifitanye isano n'ibice bike cyane by'amazi y'umwatsi ukamye. Ifu n'amakapsuli birafungiye cyane kuri buri gice, bityo icyo gice kimwe gitwara igipimo kinini cyane. Uwufate nk'ishusho, ntabwo ari nk'ishingiro: nta kintu na kimwe cy'ibyo bicuruzwa kigenzweho.

Ishingiro rya Cleveland Clinic ni hafi ya 4 gram ku munsi nk'uko byagenze neza, kandi niwo mubare wari ushingiyeho imibare yavuzwe hejuru. Ku bipimo bisanzwe by'ubusanzwe ibyo ni bike cyane ku iodine. Ku bice byo hejuru ni 2/3 y'ikingira ryawe rya buri munsi. Ni 4 grama imwe.

Tangira ku gice kimwe cya cumi n'ebyiri cy'ikiyiko cya kijeli buri munsi ku minsi itatu kugeza itanu mbere yo guhindura ikintu icyo ari cyo cyose, kandi urebe ku bwoko bw'ibibyimbirwa, impiswi zoroheje, isesemi, impumuro y'icyuma, umutima uhaguruka, kumva ububabare mu ijosi, cyangwa guhangayika bushya. Niba nta na kimwe muri ibyo kibaho, wongere gahoro gahoro kugeza ku 1 kugeza ku 2 ibiyiko, hanyuma uhagarare ku gipimo gito cyane wumva wifuzwa kuruta igipimo kiranga ku kirango. Uwufate n'ibiryo, kandi utekereze ku minsi yo kuruhuka, iminsi itanu mu gihe cy'icyumweru, nk'uburyo bwiza bwo kugabanya ingano ya iodine yawe.

Urugero n'ubuvuzi bupimwe neza birasobanutse. Ingano z'imiliyoni zishingiye ku ibihamya by'ubuvuzi bupimwe ku nyungu za GLP-1 zihari kuko ingano zigenzeho zagenzweho mu buryo bwigize mu bantu. Nta kintu cy'icyo cyegeranye gihari kuri iyi nyanja, ni cyo gituma ugomba kwipimisha ubwawe.

Muri icyo gihe cy'kwiyongera, porogaramu y'ubuzima nka August AI ishobora kugufasha kwandika buri gipimo n'ibimenyetso byose, kugira ngo ugerweho na gahunda hamwe n'inyandiko aho kugira ngo wibuke. Ni ugushyigikira ubuvuzi, aho kuba gusimburana, kandi ntabwo igena niba ibicuruzwa bifite umutekano kuri wowe.

Kijeli cy'umwatsi mwonkera ni ifunguro ry'ibintu byihuta, kandi abantu benshi babubika nabi

Kijeli cy'umwatsi mwonkera w'ibitugu by'ibiribwa bitagira ikiburira mu friji yawe iminsi icumi n'ine, kandi ibyo bituma byegera isupu nshya kuruta inyunganire. Suza amazi y'umwatsi ukamye neza kugira ngo ukureho umucanga, umunyu, n'ibindi. Uwushyire mu mazi asukuye kugeza ubwo wiyongereye kabiri kandi ukabora, uwumeze, hanyuma uwugore hamwe n'amazi mashya kugera ku busukuye bukenewe. Uwushyire mu friji mu gikombe gipfunyitse neza kugeza ku minsi nka 14, cyangwa uwushyire muri freezer mu bipimo by'umuntu umwe, kandi ibyo biyongera igihe cyiza cyane kuruta ikibanza cyo mu friji.

Uwujugunye niba urebye cyangwa unemutse ibi bikurikira:

• Imyanya cyangwa ibikoresho by'ibara ryijimye
• Impumuro y'umukara cyangwa y'amafi cyane
• Kuvubika, cyangwa igikapu kibyimba iyo gifunguwe
• Irangi rigaragara nk'ikijaniro cyangwa umuhondo
• Ihuzwa ry'amazi cyangwa igicumba, cyangwa impumuro itari yo

Niba ufite impungenge, uwujugunye. Ikindi kintu: niba uteganya kugumana ibice by'amazi mu gihe cy'iminsi 14, ntubihurire n'amagi adashushye, amata, cyangwa jus. Impinduriro zongera ubuzima kugeza ku gihe gito cyane.

Ibibazo byinshi by'umwatsi mwonkera ni ingano n'ububiko, aho kwigama

Nta kintu na kimwe kigereranywa. Ibibazo byinshi by'umwatsi mwonkera bishobora kugabanywa mu byiciro bitatu, kandi kumenya ibyiciro ubarirwamo bituma wamenya icyo ugomba gukora. Icya mbere ni iby'igihe gito kandi bifitanye isano n'igipimo: ibibyimbirwa, gaz, isesemi, impiswi zoroheje kubera fibre na polysaccharides zikora kijeli, rimwe na rimwe impumuro y'icyuma. Gabanya igipimo kandi bikunda kwigara.

Icya kabiri ni iodine. Kurenza bigashobora gutera hyperthyroidism na hypothyroidism, kandi bikongera indwara y'uburya bimaze kubaho, ni yo mpamvu Cleveland Clinic ihugurira uwugira ikibazo cy'uburya gusaba uburenganzira bw'umuganga mbere na mbere. Icya gatatu ni ikizagera igihe: arsenic, ikigabiro, na cadmium biyahura mu gihe gikomeye cyangwa gikomeje cyo gukoresha ibicuruzwa bitagenzweho, kandi nta kimenyetso kizaguhishurira ko ibyo bibaho kare.

Iki ni ikintu paji nyinshi zitazakubwira: kwigama carrageenan byinshi byavuguruwe. Carrageenan yo mu biribwa ni ikindi kintu kuva ku carrageenan yakoreshejwe, yitwa poligeenan, niwo bwashyize ku nkozi mu bushakashatsi ku nyamaswa kandi ntabwo ari cyo gikoreshwa mu biribwa. Iodine, aho kuba carrageenan, ni ingaruka ikwiye kwitabwaho.

Kwivanga birakwiye kuruta kuvugwa. Iodine ishobora kwivanga na levothyroxine na imiti yo kurwanya ubute, bityo impinduka z'igipimo zigomba kwifashishwa n'uwitaho ubute bwawe. Inyanja ishobora kwiyongeraho ingaruka z'abagenzuzi b'amaraso n'abakoresha anticoagulants, kandi ibyo bifite akamaro mbere y'igikorwa icyo ari cyo cyose. Kandi ingano ya potasiyumu n'imyunyu yayo ni ikibazo gikomeye mu bubabare bwo mu mutima. Kuko ibicuruzwa ntibigenzurwa mbere yo kugera ku isoko, ibikombe bibiri by'ubwoko bumwe ntibishobora gutanga ingano imwe.

Impinduka zimwe na zimwe ku mwatsi mwonkera ni ibihutirwa, aho kwigira mu gihe cyo kwihanganira

Hamagara 911 cyangwa ugere mu bitaro by'ihutirwa ubu niba:

• Ufite ibisebe hamwe n'ububyimbirwe ku maso, iminwa, cyangwa ururimi, cyangwa ibibazo byo guhumeka cyangwa kurya
• Ufite umutima uhaguruka cyane cyangwa utari umurongo hamwe n'umuriro mwinshi, guhangayika cyane, cyangwa kwirara
• Ufite ububabare mu gitsina cyangwa ugorwa no guhumeka nyuma yo gutangira cyangwa kongera bifata
• Ufite ububabare bukomeye mu nda hamwe no kuruka bidashira, intege nke zikomeye z'imitsi, cyangwa kwirara

Hategura gusura mu cyumweru gitaha niba:

• Ufite intege nke bushya cyangwa zimaze kwiyongera, impinduka z'ibiro zitariho, cyangwa kwihanganira ubushyuhe cyangwa ubukonje
• Ubona ububyimbirwe cyangwa ububabare mu ijosi, guhagarara k'umusatsi, cyangwa kwigirira impamvu
• Kwihangana kw'igogora bikomeje nyuma yo kugabanya ingano

Vugana n'umuganga mbere yo gutangira niba:

• Ufite ikibazo icyo ari cyo cyose cy'uburya (Hashimoto, Graves, nodules, surgery y'uburya cyangwa radioiodine) cyangwa ukoresha levothyroxine cyangwa imiti yo kurwanya ubute
• Ufite ukoresha amaraso cyangwa antiplatelet, cyangwa ufite igikorwa cyo kubaga cyangwa amenyo yateganyijwe
• Uri mukangara cyangwa wonsa
• Ufite indwara y'impyiko
• Utekereza kubikoresha ku mwana
• Ufite ubwenge bw'inyanja, imfunguro, cyangwa iodine

Ku bice byo hagati, kwihangana kw'igogora bidashira cyangwa intege nke nshya byatangiye nyuma yo gutangira kubifata, August's $39 online urgent care visit iguhuza n'umuganga wemewe muri Leta Zunze Ubumwe z'Amerika ushobora kwemeza ibimenyetso byawe kandi ugahitamo niba ubuvuzi cyangwa ubundi bushakashatsi bukenewe. Umuganga ni we uba afashe icyemezo, si porogaramu. Gusura kuri interineti ntishobora kandi gutwara amaraso y'uburya cyangwa ibizamini by'imyuka ya zahabu bikenera igisubizo cyiza, bityo utegereze ko ari cyo cyo kuguhagarika ku bizami bifite akamaro.

Bikunze kwibazwa

Nshobora kwifata umwatsi mwonkera ndi mukangara cyangwa konsa?

Ntabwo bikunze. Ubwenge bwa iodine bwiyongera kugeza kuri 220 mcg ku munsi mu gihe cy'imyibarukiro na 290 mcg mu gihe cyo kwonsa, ariko ikingira ry'abagiriro rigabanuka rikaba hagati ya 500 na 1.100 mcg, kandi ibyo bikora igice cy'umutekano gikomeye cyane. Kuko ingano y'umwatsi mwonkera ntishobora kwemezwa hatariho ibizamini, vitamin ya mbere ifite ingano y'iodine ivugwa ni yo ntwaro nziza. Gabana na muganga wawe wa mbere mbere yo kongeramo ibindi byose by'inyanja.

Umwatsi mwonkera ufasha kugabanya ibiro?

Oya. Fibre ikora kijeli ishobora kugabanya inzara, kandi ni yo mbaraga yose iri kugurishwa, ariko nta bushakashatsi bwakorewe ku bantu bugerageza iyi nyanja yo kugabanya ibiro. Ihinduka rya buri gihe ku gipimo ryaba rifitanye isano n'amazi n'ububyimbirwe bw'amara kuruta ibinure. Niba ibiro ari icyo ugamije, ibihamya biri ku buryo bwo kurya, gusinzira, imyitozo yo kurwanya, kandi mu bihe bimwe na bimwe, ubuvuzi bwa resept.

Umwatsi mwonkera ufite umutekano ku bana?

Ntabwo bikunze, hatari ubujyanama bw'umuganga w'abana. NIH itanga ingano z'ingenzi za iodine ku bana munsi ya 1.100 mcg ku bakuru, kandi izo ngano zigabanuka uko imyaka igenda, bityo umwana akagera ku kingira ku gipimo gito cyane kuruta uko umukuru yari kuba abikora. Soma nimero z'imyaka ku NIH iodine fact sheet kandi uziherekeze mu gikorwa.

Nzakomeza umwatsi mwonkera mbere y'ubuganga cyangwa ikizamini cy'amaraso y'uburya?

Yego, nyuma yo kuganira n'umuganga wari ugutanga. Ingazi ya iodine ishobora kwanduza ibizami by'imikorere y'uburya, kandi ibyo bishobora gutuma hakoreshwa ikizamini cy'uburya bwawe bwa nyayo kandi ugakoresha imiti idakenewe. Niba ukoresha anticoagulants cyangwa antiplatelets, vugana byihariye niba ugomba guhagarika mbere y'ikigeragezo cyo kubaga cyangwa cy'amenyo, kuko inyanja ishobora kwiyongeraho ingaruka z'iyo miti.

Kapsuli cyangwa ifu by'umwatsi mwonkera birakomeye kuruta kijeli?

Oya, kandi bashobora kuba bahanganye. Kijeli ni amata menshi, bityo ikiyiko kimwe kirimo gusa gramu imwe cyangwa ebyiri z'umwatsi ubwayo. Ifu n'amakapsuli bihunda ibikoresho bimwe, bivuze ko icyo gice kimwe cyegeranye gishobora gutwara iodine inshuro nyinshi. Amakapsuli nibura avuga ingano ya miligiramu, kandi ibyo bifasha, ariko iyo nimero ni iy'ubwizerwa nk'uko umukora ibizamini.

Umwatsi mwonkera washimburira imfungurwa nyinshi cyangwa umunyu wa iodine?

Oya. Imfungurwa nyinshi n'umunyu wa iodine bitanga ingano zimenyerewe, kandi ni yo ngingo iyi nyanja idafite. Gusimburana n'ingano y'iodine 150 mcg hamwe n'ingano idashyizweho birahindura ikibazo cyakemutse mu cyo kitaramenya, kandi waba ufite ikibazo cyo gukenera cyangwa waba uri hejuru y'ikingira utabizi.

Bimara igihe kingana iki kugira ngo wumve ikintu ku mwatsi mwonkera?

Rimwe na rimwe mu gihe cy'iminsi mike, ariko gusa kubijyanye n'ibibazo by'igogora, kandi ni burya buvugurura. Impinduka z'uburya zituruka ku gukoresha iodine nyinshi zibaho mu gihe cy'ibyumweru kugeza amezi kandi zazwi mu bizami by'amaraso mbere yo kubyumva. Niba utegereje kumva ingufu, uruhu rushyize mu mwanya, cyangwa ubudahangarwa bwiza, nta bihamya by'abantu byashyizeho igihe cy'ibyo byose.

Ibisobanuro ku nyungu z'umwatsi mwonkera

Inyungu z'umwatsi mwonkera zikwiye kwitabwaho ni imyunyu ngugu itagirira ingano, bityo ugere ku kingira cya 1.100 mcg cya buri munsi aho kugira ngo ufashe ku gipimo kiri ku kirango. Ibintu bitatu ugomba gukora mbere yo gufata ikindi gice: gusaba icyemezo cy'ubugenzuzi bw'ibice, gutangira ku gice kimwe cya cumi n'ebyiri cy'ikiyiko, kandi ugategereza umuganga mbere na mbere niba ufite ikibazo cy'uburya cyangwa ukoresha amaraso. Niba utashobora kuvuga niba ikimenyetso cyatangiye nyuma yo gutangira kugikoresha cyagombye gusura uwo munsi cyangwa mu cyumweru cyo kwirinda, August AI Symptom Checker yo kubuntu ishobora kugufasha gutandukanya ubuhutirwa. Ni ah'ibiribwa n'ubute, bityo umuhanga mu by'ibiribwa (RD cyangwa RDN) cyangwa umuganga w'ubute ni we muntu mukwiye kuganira nawe ku bipimo byawe ubwawe.

Inyandiko: In article iri ni kubuntu kandi ntibisobanura inama yo kwa muganga. Horo wemere umuganga wujuje ibisabwa kugira ngo wemeze kandi uhabwe ubuvuzi. Niba ufite ikibazo gikomeye cy'ubuzima, hamagara 911 cyangwa ugere mu bitaro by'ihutirwa ako kanya.