--- title: "維持良好代謝　不能忽視這一碘！ - FoodNo1.com" description: "衛生組織所建議碘濃度下限100微克/升。 缺碘代謝變慢易變胖碘是維持甲狀腺功能的必須營養素，甲狀腺分泌的甲狀腺素可促進身體代謝及組織生長，缺乏時容易覺得疲倦、怕冷、甲狀腺腫大及造成心智功能障礙，也會因為代謝變慢容易變胖..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3185-2016-06-08-06-36-04.html" date: "2026-06-12T22:19:26+00:00" language: "zh-TW" --- # 維持良好代謝 不能忽視這一碘！ No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年6月04日 點擊數: 2095 ![](https://www.foodno1.com/images/obhealthno1/2016-06/05bd9cfe76.jpeg) 根據分析發現，2013年台灣6歲以上人口的尿液碘濃度中位數為96微克/升，有51.9％民眾尿液碘濃度低於世界衛生組織所建議碘濃度下限100微克/升。推測民眾可能因為長期未食用加碘的鹽，又少食用含碘食物，而有碘不足的情形。 **缺碘代謝變慢易變胖** 碘是維持甲狀腺功能的必須營養素，甲狀腺分泌的甲狀腺素可促進身體代謝及組織生長，缺乏時容易覺得疲倦、怕冷、甲狀腺腫大及造成心智功能障礙，也會因為代謝變慢容易變胖。國民健康署提供「補碘四法寶+小叮嚀」，讓您健康多一「碘」！ **補碘法寶1：選用加碘鹽** 天然海鹽中只含有極微量的碘，不足以供應人體所需，19歲以上成人每日需要140微克碘，若選用含碘量20 ppm的碘鹽作為烹飪用鹽，一天就可補充約100微克的碘（以每日1茶匙，約5克鹽計）。選購食鹽時，可選用成分標示有「碘酸鉀」或「碘化鉀」的加碘鹽。 **補碘法寶2：避免長時間高溫烹煮** 碘鹽和天然食物的碘會在烹飪過程流失，最好可以避免長時間高溫煎、炒、煮、炸，宜採用清蒸、涼拌的烹飪方式，並在起鍋前再放碘鹽調味，減少碘的流失量。 **補碘法寶3：食用含碘豐富的天然食物** 除了選用碘鹽，最好也能搭配攝取含碘豐富的天然食物，尤其外食者因為無法確定餐廳業者是否選用加碘鹽，建議平常要攝取含碘食物。素食者可以選擇海帶、紫菜、海苔等海藻類食物，葷食者除了海藻類外，也可由海水魚及貝類攝取。 **補碘法寶4：不過量攝取鹽** 碘鹽雖然是民眾最方便攝取碘的來源，不過食鹽本身也是鈉的來源，飲食中的鈉攝取過多是高血壓的主要原因之一，世界衛生組織建議，食用碘鹽補碘要與減鹽的健康生活習慣併行，故成人每日食鹽總攝取量不宜超過6公克。 **補碘小叮嚀** 長期缺碘的人如果突然攝取大量的碘，可能會有誘發甲狀腺腫的副作用，最好是慢慢補充。另外，罹患高碘性甲狀腺腫及因甲狀腺疾病必須接受碘131放射檢查或治療的患者，為了幫助提高治療的效果，應遵循醫師指示選用無碘鹽及避免含碘量較多的食品。 - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 雞 ](https://www.foodno1.com/component/tags/tag/%E9%9B%9E.html) - [ 高麗菜 ](https://www.foodno1.com/component/tags/tag/%E9%AB%98%E9%BA%97%E8%8F%9C.html) - [ 鮮蝦腸粉 ](https://www.foodno1.com/component/tags/tag/%E9%AE%AE%E8%9D%A6%E8%85%B8%E7%B2%89.html) - [ 鮮奶 ](https://www.foodno1.com/component/tags/tag/%E9%AE%AE%E5%A5%B6.html) - [ 日式早餐 ](https://www.foodno1.com/component/tags/tag/%E6%97%A5%E5%BC%8F%E6%97%A9%E9%A4%90.html) - [ 台式早餐 ](https://www.foodno1.com/component/tags/tag/%E5%8F%B0%E5%BC%8F%E6%97%A9%E9%A4%90.html) - [ 台灣美食 ](https://www.foodno1.com/component/tags/tag/%E5%8F%B0%E7%81%A3%E7%BE%8E%E9%A3%9F.html) - [ 街頭小吃 ](https://www.foodno1.com/component/tags/tag/%E8%A1%97%E9%A0%AD%E5%B0%8F%E5%90%83.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3185-2016-06-08-06-36-04.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://www.foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://www.foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://www.foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "維持良好代謝　不能忽視這一碘！", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3185-2016-06-08-06-36-04.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "維持良好代謝　不能忽視這一碘！", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "尿液碘濃度, 甲狀腺, 變胖, 補碘, 天然食物, 碘, 食鹽, 飲食, 食物", "recipeCuisine": "中式料理", "recipeCategory": "維持良好代謝　不能忽視這一碘！", "video": { "@type": "VideoObject", "name": "維持良好代謝　不能忽視這一碘！", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3185-2016-06-08-06-36-04.html?markdown=1", "uploadDate": "2016-06-04T23:08:59-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-06-04T23:08:59-04:00", "dateCreated": "2016-06-04T23:08:59-04:00", "dateModified": "2016-06-04T23:08:59-04:00" } ```