Malangizo Okhudzana ndi Kutaya Kwambiri Zakudya za Odwala Chithokomiro
Monga odwala ambiri a chithokomiro, mungadabwe ngati pali "zakudya zabwino" za chithokomiro? Chowonadi ndi chakuti zakudya zabwino kwambiri monga chithandizo cha chithokomiro zimadalira zolinga zanu. Nazi zina mwazofunikira zomwe mungakhale nazo, pamodzi ndi malangizo othandiza kuti mukwaniritse zolingazo.
Ngati Cholinga Chanu Ndi Kutaya Kwambiri
Kuvuta kutaya thupi ndi chisokonezo chofala cha anthu omwe ali ndi hypothyroidism, chithokomiro chopanda mphamvu.
Ngati mukufunika kuchepetsa thupi, chakudya chabwino cha chithokomiro ndi chomwe chimakuthandizani kulemera. Komabe, pali njira zambiri zomwe zingakuthandizeni kukwaniritsa cholinga ichi:
Konzekerani Chithandizo Chako cha Chithokomiro
Sikokwanira kuti miyendo yanu ya chithokomiro ikhale "yachilendo" kapena imakhala pansi pazomwe zimatchulidwa . Nthawi zambiri, kuti muchepetse thupi, muyenera kuti ma chithokomiro anu akhale "abwino." Izi zikutanthauza kuti msinkhu wanu wotentha wa hormone (TSH) ungagwere pansi pa 2.0, ndipo T4 yanu yaulere ndi T3 yaulere ikanagwera pakatikati pa malo otchulidwa. Kuti mudziwe zambiri, werengani Thandizo, ndine Hypothyroid ndipo Sindikumva Bwino: Zotsatira Zanu .
Konzekerani Msuzi wa Magazi a Magazi ndi Leptin
Kodi mukudziwa mlingo wa leptin? Kusala shuga wa magazi? Ngati simutero, kupeza chinthu chofunika chotsatira. Ndipo ngati masitepewawa ali oyenerera, muyenera kugwiritsa ntchito zakudya, zowonjezera kapena mankhwala kuti mubwezeretsenso. Phunzirani zambiri mu Kutaya Kwambiri Kwambiri Kwambiri kwa Odwala Chithokomiro: Zochitika Zam'madzi Zomwe Zimakhudza Zakudya: Kufunsana ndi Kent Holtorf, MD .
Sungani Zina Zosiyanasiyana
Ngati mahomoni ogonana (estrogen, progesterone, testosterone), ndi ma hormonal adrenal (cortisol, DHEA) sali oyenera, izi zingachititse kuti kulemera kuneneke kwambiri. Kusintha kwa nthawi ndi kutha kwa kusamba , komanso kutchuka kwa estrogen, kungayambitsenso kuchepa kwa mimba, ndi kulemetsa kwambiri.
Kupanda testosterone mwa amuna ndi akazi kungapangitse kuti kukhale kovuta kuti mukhale ndi minofu yoyaka mafuta. Kusamvana kwa adrenal kungakupangitseni kutopa, kusamvetsetsa chithandizo cha chithokomiro, komanso kuchepetsa kulemera. Kufufuza mahomoniwa ndi kuthetsa kusamvetseka kungakhale chinthu chofunikira kwambiri kukuthandizani kuyesayesa kwanu.
Pezani Kugona Kwambiri
Kulephera kugona kwatsimikiziridwa kuti zimapangitsa kuti kulemera kuwonjezereke ndipo kumapangitsa kuti kulemera kwanu kukhale kovuta. Ganizirani maola asanu ndi awiri kapena kuposa usiku.
Kuchotsa Poizoni ndi Allergens
Tirigu ndi mankhwala a gluten amakhala ndi chidziwitso cha matenda a chithokomiro , ndipo kuthetseratu kuthamanga kwathunthu kungakuthandizeni kuchepetsa kutupa ndi kuchepa thupi. Mofananamo, zakudya zina zowonjezera-zakudya za mkaka, soya, mtedza, ndi zipatso zina-zingayambitse kutupa, ndipo zimakulemetsani kulemera. Taganizirani za kudya zakudya zolimbitsa thupi kapena kuyezetsa magazi kuti mudziwe zokhudzana ndi zakudya, ndikupanga kusintha kwa zakudya kuti muwonetsere kuvutika konse kapena mavuto.
Sungani
Minofu imakhala yogwira ntchito kwambiri kuposa mafuta, kukweza mitsemphazi ndizofunikira kwa odwala a chithokomiro akuyesera kuchepetsa thupi. Kusuntha kwa tsiku ndi tsiku-kaya kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi nthawi zonse-ndizofunika kwambiri, motero onetsetsani kuti mukuphatikizapo zochita zanu tsiku ndi tsiku, kuti mukhale ndi thanzi labwino.
Sinthani Kodi ndi Momwe Mungadye
Mungapeze kuti kusintha zakudya zanu kudzakuthandizani. Malingaliro amodzi ndi kuchepetsa kapena kuthetsa shuga, kuchepetsa zipatso, mkaka, ndi mbewu, ndi kutengera zakudya zanu makamaka masamba, ndikudyetsa zakudya zanu ndi mapuloteni owonda ndi mafuta abwino. Kuwonjezera apo, kudya zakudya ziwiri kapena zitatu patsiku, palibe zopsekera zokometsera, komanso kupewa chakudya pambuyo pa 8 koloko masana zikuwoneka kuti zimathandiza kuchepetsa nthenda ya njala ndi shuga la magazi, komanso kulimbikitsa mafuta oyaka.
Ngati Cholinga Chanu Ndi Chithandizo cha Chithokomiro
Simungakhale okhudzidwa ndi kuwonongeka kwa thupi, koma m'malo mwake, mukufuna kudziwa zomwe mungadye kuti musamapweteke chithokomiro chanu. Nazi malangizo ena:
Pewani Kutaya kwa Iodine
Iodini ndi malo omangira mahomoni a chithokomiro. Pofuna kuthetsa izi, onetsetsani kuti zakudya zanu sizowonjezera ayodini . Njira yabwino yodziwiritsira ntchito ayodini mu zakudya zanu ndi zakudya zopangidwa ndi ayodini-nsomba za m'nyanja, shrimp, prunes zouma, lobster, cranberries-kapena kugwiritsa ntchito mchere wochuluka wa ayodini. (Mchere wa Himalayan umachepetsedwa mochuluka kusiyana ndi mchere wodetsedwa wa ayodini.)
Yang'anani Goitrogens
Onetsetsani kuti mukuyendetsa masamba a goitrogenic (goiter-promote) masamba monga sipinachi broccoli, kale, kolifulawa, ndi ku Brussels zikumera. Pamene idya yaiwisi ndi yaikulu, masambawa akhoza kuchepetsa chithokomiro chanu. Kawirikawiri, amawotcha kapena kuphika izi. Samalirani kwambiri za juicing yaiwisi. Phunzirani zambiri mu All About Goitrogens: Chifukwa Odwala Chithokomiro Amachenjezedwa Za Mbewu za Cruciferous .
Malire Soy
Onetsetsani kuti mukuwongolera ndi zakudya za soya, zomwe zingalepheretse thupi lanu kuti lipeze mahomoni a chithokomiro . Kuti mudziwe zambiri, werengani Soy ndi Thanzi la Thanzi: Chimene Mukuyenera Kudziwa: Dos and Don'ts for Thyroid Patients .
Ganizirani Kuchotsa Gluten
Gluten imabweranso chifukwa, mwa odwala ena, kuteteza kwa gluten ndiko kuyambitsa matenda a chithokomiro. Mu gawo la odwala, kutuluka kwa gluteni kumathetsadi ma antibodies ndipo kumayambitsa matenda a chithokomiro. Ndikofunika kuyesa zakudya zopanda thanzi-zotsatiridwa ndi ma antibodies kuyesa-kudziwa ngati kudya kwa gluteni kungathandize katemera wanu kapena / kapena zizindikiro.
Pezani Zakudya Zopatsa Thanzi
Selenium, mavitamini a B, ndi zinc ndizofunikira pa ntchito ya chithokomiro. Onetsetsani kuti zakudya zanu zili ndi zakudya zokwanira, kapena kuyankhula ndi dokotala wanu powonjezera zowonjezereka.
Mawu Ochokera
Ngati cholinga chanu ndi cholemetsa, kumbukirani kuti palibe yankho la matsenga, chowonjezera, kapena kusintha kwa zakudya zokha zomwe zingakuchititseni kuchepetsa thupi. Koma kuonetsetsa kuti chithokomiro chogwira bwino ndi kuyang'ana pa zakudya, kayendetsedwe ka zakudya, zakudya, ndi kusintha kwa moyo kungakuthandizeni kuti mukwaniritse cholinga chanu.
> Zotsatira:
> Jonklaas, J. et. al. "Malangizo Othandiza Kuchiza Mankhwala a Hypothyroidism: Okonzekera ndi American Thyroid Association Task Force yotsatiridwa ndi Hormone m'malo mwake." Chithokomiro. 2014 Dec 1; 24 (12): 1670-1751. do: 10.1089 / thy.2014.0028
Mullur, R. et. al. "Thanzi la Hormone Control of Metabolism." Physiol Rev. 2014 Apr; 94 (2): 355-382. lembani: 10.1152 / physrev.00030.2013
> Tonstad, S. "Zakudya Zakudya Zam'madzi ndi Hypothyroidism." Mavitamini. 2013 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3847753/