Yod dlya veganov i vegetariantsev

Yod dlya veganov i vegetariantsev

Yod - neobkhodimyy mineral dlya vyrabotki gormonov shchitovidnoy zhelezy, reguliruyushchikh metabolizm, temperaturu tela i uroven energii. Yod osobenno vazhen dlya beremennykh i razvitiya mozga ploda. Rastitelnyye produkty, kak pravilo, bedny yodom, chto otnosit veganov i vegetariantsev k gruppe povyshennogo riska defitsita yoda.

Pochemu rastitelnoye pitaniye mozhet ne obespechivat dostatochno yoda

Osnovnyye istochniki yoda v pishche - eto moreproduty (ryba, vodorosli, krevetki) i molochnyye produkty. Dlya veganov obye kategorii avtomaticheski isklyucheny. Krome togo, soderzhanie yoda v yaytsakakh izmenchivo i zavisit ot korma kur.

Neskol'ko issledovaniy pokazali, chto vegany i vegetarianty sklonny k boleye nizkomu potrebleniyu yoda. Lightowler i dr. (2000) izuchali britanskikh vegetariantsev i obnaruzhili, chto ikh potrebleniye yoda bylo znachitelno nizhe rekomenduyemogo urovnya.

Vegan-druzhestvennye istochniki yoda

Vodorosli (osobenno burye vodorosli, takiye kak kombu) teoreticheski privlekatelnyy istochnik, no soderzhaniye yoda chrezvychayno izmenchivo i mozhet byt slishkom vysokim, chto potentsiyalno uvelichivayet risk izbytka yoda, a ne yego defitsita.

Tselevyye dozy

Rekomenduemaya sutochnaya potrebnost vzroslogo cheloveka v yode - 150 mkg v den (VOZ). Beremennym neobkhodimo 220-250 mkg, a kormyashchim grudo - 250-290 mkg v den. Toleriruyemyy verkhniy uroven potrebleniya sostavlyayet 600 mkg v den dlya vzroslykh (Yevropeyskiy uroven).

OstroVit Iodine Potassium iodide 200mcg 120tabs - veganskoye sredstvo s yodom, dostupnoye v Estonii na maxfit.ee.

Chto kombinirovat s yodom

• Selen: selen - vazhnyy partner dlya zdorovya shchitovidnoy zhelezy - yod i selen deystvuyut sinergetichesk v metabolizme gormonov shchitovidnoy zhelezy.
• Vitamin D: veganam chasto ne khvatayet i vitamina D - kompleksnyy podkhod shiroko rekomenduetsya.

Vybor veganskoye dobavki

Ubedityes, chto dobavka:

• Ne soderzhit zhelatninnykh kapsul (ispolzuyte rastitelnyye kapsuly ili tabletki).
• Soderzhit yodid kaliya (KI) ili yodat natriya (NaI) - oboe veganskoye.
• Dozirovaniye 100-200 mkg - ne slishkom mnogo, ne slishkom malo.

Ssylki

1. Lightowler, H. J., & Davies, G. J. (2000). Assessment of iodine intake in vegans: weighed dietary record vs duplicate portion technique. European Journal of Clinical Nutrition, 54(10), 765-769.
2. Leung, A. M., Lamar, A., He, X., Braverman, L. E., & Pearce, E. N. (2011). Iodine status and thyroid function of Boston-area vegetarians and vegans. Journal of Clinical Endocrinology & Metabolism, 96(8), E1303-E1307.
3. Tonstad, S., Nathan, E., Oda, K., & Fraser, G. (2015). Prevalence of hypothyroidism in vegetarians and vegans. Public Health Nutrition, 18(8), 1407-1413.

ChZV

Obespechivayt li vodorosli dostatochno yoda dlya veganov?

Inogda da, inogda net. Nori i vakame soderzhiit umerennoye kolichestvo yoda, no burye vodorosli (kombu) mogut soderzhit krayне vysskoye ego kolichestvo - odna pordsiyo mozhet prevysat toleriruyemyy verkhniy predel. Prokonsulitiruytes s nutritsiologom, yesli regulyarno ispolvzuyete vodorosli.

Kak uznat, yest li u menya defitsit yoda?

Obshchiye znaki defitsita yoda vklyuchayut uvelicheniye shchitovidnoy zhelezy (zob), ustalost i simptomy gipotireoza. Analizy krovi (TTG i gormony shchitovidnoy zhelezy) cherez vracha mogut dat pravilnuyu otsenku.

Nuzhna li dobavka yoda beremennymm veganam?

Da, nastoyatelno rekomenduetsya. Potrebnost v yode znachitelno vozrastayet vo vremya beremennosti, i poluchit dostatochnoye kolichestvo tolko iz rastitelnoye diete bez yodirovanoy soli ili obogashchennykh produktov trudno. Dobavleniye yoda vo vremya beremennosti i laktatsii - tema, dostoynaiy obsuzhdeniya s vrachom.