Kupeza zida zokwanira m'thupi lanu ndi imodzi mwa njira zofunika kwambiri zomwe odwala ambiri a chithokomiro amafunika kutsatira ngati gawo la pulogalamu yabwino yothandizira.
Ubwino wa Fiber kwa Odwala Chithokomiro
Fiber ndi yopindulitsa kwambiri kwa aliyense, koma makamaka kwa anthu omwe ali ndi chithokomiro chopanda mphamvu - hypothyroidism - omwe akuyesera kuchepetsa thupi.
- Zitsulo zimathandiza ndi kudzimbidwa. Anthu omwe ali ndi hypothyroidism kawirikawiri amachepetsa kuyamwa, ndipo kudzimbidwa kosatha kumakhala kudandaula, ngakhale pamene chithokomiro chosachitidwa chikuchiritsidwa. Kupeza ma fiber okwanira kungathandize kulimbitsa thupi nthawi zonse, komanso kuchepetsa kudzimbidwa kosatha.
- Zitsulo zingayambitse kuchepetsa shuga m'magazi. Zakudya zapamwamba zamakono zimakumbidwa pang'onopang'ono, ndipo shuga yawo imatulutsidwa pang'onopang'ono. Izi zikutanthauza kuti zakudya izi zili ndi " chiwerengero cha " glycemic index ". Kusankha zakudya zapamwamba-zowonjezera zitha kumathandiza kusinthasintha kwakukulu kwa shuga m'magazi, ndipo kumachepetsa kuchepa kwa insulini (insulin resistance) yomwe ingayambe. Kuvuta kumagwiritsanso ntchito mavitamini komanso kusamalira shuga kumakhala kofala kwambiri kwa odwala a chithokomiro, amenenso ali ndi chiopsezo chachikulu choteteza insulini .
- Zida zapangidwe zingathandize kuchepetsa zakudya zamagetsi. Kuwonjezera pa kusankha zakudya zam'mwamba, mukhoza kutenga zakudya zamagetsi ndi zakudya zam'mimba zowonjezera, komanso "kusintha" chakudya chokwanira m'magazi. Mwachitsanzo, ngati mukuyenera kukhala ndi mchere wotchedwa sugary, kapena mbale ya pasitala - yonse yomwe ili ndi shuga komanso yapamwamba kwambiri - akatswiri ena amalimbikitsa kutenga makapu angapo odetsa nkhawa a psyllium ndi chakudya chanu. Psillium ndi gwero labwino kwambiri la mitsempha, ndipo pamene imatengedwa ndi zakudya zapamwamba kwambiri, zimathandiza kuchepetsa chimbudzi ndikuchepetsa kuchepa kwa timadzi timene timakhala timagwiritsa ntchito popereka chakudya kapena chakudya.
- Zitsulo zingathandize kuchepetsa cholesterol. Zakudya zapamwamba zingathandize kuchepetsa mavitamini a cholesterol osayenera. Cholesterol yowonjezera ikhoza kukhala chizindikiro cha kutsekedwa kwa hypothyroidism , ndipo imakhalanso yowonjezereka ngakhale pa chithandizo cha chithokomiro chopanda mphamvu.
- Zizindikiro zingakuthandizeni kuchepa thupi . Zakudya zapamwamba zimatenga nthawi yaitali kuti zimbe, ndikukudziwani mwamsanga.
Monga ndinalemba m'buku langa, The Thyroid Diet Revolution :
Kafukufuku wina anapeza kuti kuwonjezerapo magalamu 14 patsiku kumaphatikizapo kuchepa kwa mphamvu ya thupi ndi thupi, ndi kulemera kwa mapaundi asanu pa miyezi inayi.
Mu phunziro lina, pakati pa azimayi 53 omwe anali olemera kwambiri, akutsatira chakudya cha tsiku la kalori 1200, masabata makumi awiri ndi awiri, theka linapatsidwa zowonjezeretsa zowonjezereka, hafu ya placebo yolandiridwa. Iwo anapatsidwa magalamu 6 a fiber tsiku kuti ayambe, mpaka 4 magalamu. Pambuyo pa chithandizo, gulu la fiber linasowa makilogalamu 176 peresenti poyerekeza ndi mapaundi 12.76 mu gulu la placebo.
Kodi Ndizida Zambiri Zomwe Mukufunikira?
Amuna mpaka 50 amafunika magalamu 30 mpaka 40 pa tsiku, ndipo amayi amafunika pafupifupi magalamu 25 mpaka 30. Chakudya chodyera cha ku America, komabe, chimaphatikizapo ma galamu khumi tsiku limodzi kapena osachepera.
Mmene Mungapezere Zipangizo Zambiri
Mudzafuna kuphatikiza zakudya zambiri zokhudzana ndi fiber momwe mungathere. Katswiri Wathu Wofooka Kwambiri Malia Frey ali ndi mndandanda wabwino wa zakudya zapamwamba kwambiri. Koma kumbukirani, odwala ambiri a chithokomiro amadziwa za mbewu, ndipo makamaka, tirigu, ndipamwamba kwambiri zowonjezereka, mkate ndi pastas zimatha kupangira fiber, koma zimathandizanso kuchepetsa kulemera. Mukamagwiritsa ntchito fiber kuti muthe kulemera kwake, muyenera kuyang'ana pa zamasamba, nyemba, nyemba, mtedza, mbewu, ndi pang'ono, zipatso.
Muyenera kudya chakudya chochuluka kuti mukwaniritse zowonjezereka. Kuti mukhale ndi mavitamini pa tsiku, muyenera kuwonjezera zowonjezereka, kuphatikizapo kutsindika zakudya zowonjezera zakudya zomwe mumadya.
Yambani pang'onopang'ono, musachoke "10 mpaka 30" tsiku limodzi - muyenera kupereka nthawi ya m'mimba yanu kuti musinthe, ndipo kuwonjezereka kwachangu mofulumira kungayambitse.
Zida zamagazi
Pali mitundu yambiri yowonjezera mavitamini yomwe ilipo. Zomwe ndimakonda zimaphatikizapo:
- Psyllium. Kafukufuku wina anapeza kuti amayi omwe anatenga makilogalamu 20 a psyllium asanadye amadya mafuta ocheperapo, ndipo amamva mofulumira kwambiri panthawi ya chakudya chimenecho, atathandizira kuchepa. Mankhu a Psyllium amapezeka mu malonda monga Metamucil. Mukhozanso kupeza psillium powder, kapena mawonekedwe anga, m'ma capsules. Psillium ndi yotchipa, ndipo pamene imatengedwa mu capsules, imakhala yosavuta, komanso yosavuta kutenga - osamwa mowa, sludgy fibre powder.
- Galamukani - Galamukani ndizowonjezerapo. Amapezeka mu mankhwala otchuka, Benefiber, omwe amabwera ngati ufa. Mosiyana ndi zina zowonjezera, kuphatikizapo psillium, guar gum amasungunuka mu zakumwa (monga madzi, madzi kapena smoothies), opanda grit kapena ambiri. Mukhoza kuwonjezera pa madzi kapena madzi, ndipo alibe kukoma - simudziwa kuti kulipo.
Machenjezo ofunikira okhudza ma Fiber kwa Odwala Chithokomiro
Ngati mutasintha kuchokera ku zakudya zochepa kwambiri, pali zinthu ziwiri zomwe muyenera kusamala pa zakudya zanu.
Choyamba, samalani kwambiri kuti mutenge mankhwala a chithokomiro osachepera ola musanayambe kudya kapena kumwa khofi m'mawa, kotero kuti kuyamwa kwanu sikuli kovuta. Zakudya zapamwamba zamtenda zingasinthe kwambiri mankhwala anu a chithandizo cha chithokomiro, kotero masabata 6 mpaka 8 mutangoyamba kudya zakudya zowonjezera, muyenera kukhala ndi chithokomiro kuti muwone kuti simukusowa kusintha kwa mlingo.
Chachiwiri, samalani pa juicing yaiwisi ya masamba obiriwira . Zamasamba monga kale ndi sipinachi ndizowonjezera, ndipo zimatchuka ku smoothies. Pakakhala yaiwisi, imakhalanso ndi " goitrogens ", yomwe imapezeka kuti imatha kuchepetsa chithokomiro, imawonjezera chithokomiro ( goiter ), komanso imayambitsa hypothyroidism. Kutentha kapena kuphika masambawa musanayambe juicing kuthetsa zambiri za goitrogenic.