Kutaya Kwambiri Kwambiri pa Chithokomiro ndi Zakudya Zakudya
Chimodzi mwa zodandaula zambiri za anthu omwe ali ndi matenda a chithokomiro n'zosatheka kuchepetsa thupi, ngakhale kuti amadya zakudya zabwino komanso amachita masewera olimbitsa thupi. Monga wodwala wa chithokomiro, mungamve ngati simungathe kudya zakudya zolimbitsa thupi komanso zochita masewera olimbitsa thupi, ndipo ena mwa inu mungaone kuti mukulemera, zomwe zikuwoneka kuti mukutsutsa fisiyo.
The Thyroid Link
Njira yomwe chithokomiro chosawopsa imapangitsa kuti mulemera -kapena kuti sitingathe kulemera-sichimvetsetsedwa bwino, koma imayenera kuchita mbali ndi zifukwa zingapo zofunika:
- Pang'ono ndi pang'ono kuchepetsa kagayidwe kake
- Kutaya mphamvu, kutengera kusayenda pang'ono ndi kuchita masewera olimbitsa thupi
- Kusintha kwa momwe thupi lanu limakhalira, kumagulitsa, ndi kutentha mafuta ndi shuga
- Chizoloŵezi chokhala ndi madzi m'thupi
Kwa anthu ena, vuto la chithokomiro ndilo chifukwa cholephera kupweteka . Ndipo tsopano tikudziwa kuti, malinga ndi ochita kafukufuku, ngakhale kusintha kochepa pa ntchito ya chithokomiro kumayenderana ndi kulemera.
Ngati muli ndi matenda a chithokomiro okhumudwitsidwa ndi kuyesayesa kwanu , onani zina mwa njira zomwe mungapeze zothandiza pakugonjetsa izi - ndikuyendetsa njira yolondola yodya kudya ndi kuperewera kwabwino.
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Chakudya cha Calorie 1500 Chikonzero cha Anthu Odwala Matenda a Chithokomiro
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Kodi Kutenga Hormone Yothandizira Ndi Kutaya Kwambiri?
Chithandizo Choyenera cha Hypothyroidism Ndi Chofunika Kwambiri
Mu njira zina, ngakhale mutadya zakudya kapena zochita zolimbitsa thupi, zingakhale zovuta-kapena zosatheka-kutsika thupi ngati mulibe hypothyroidism osadziwika kapena osatetezedwa.
Kwa odwala ena a chithokomiro, sikokwanira kupeza chithandizo cha chithokomiro chomwe chimakulowetsani mu "zolembera." Mungadziwe kuti simudapweteka thupi pokhapokha ngati mankhwala a chithokomiro amatha kusamalidwa bwino . Choncho, choyamba, yambani ndi dokotala wodziwa bwino ndi kupeza chithandizo chabwino cha chithokomiro.
Mahomoni Ena Amachita Ntchito Yofunika
Odwala ena a chithokomiro amatha kusintha mavitamini ena omwe amatha kupeza njira yowonongeka.
Mwachitsanzo:
- Odwala Chithokomiro omwe akulimbana ndi zakudya ayenera kuphunzira za momwe mahomoni a leptin ndi ghrelin amakhudzira kulemera kwake .
- Kuthamanga kwa insulin , komwe kumadziwikanso ngati matenda a shuga kapena matenda a shuga, ndi chinthu chomwe chingakhudze kuti mumatha kulemera.
- Thanzi lanu lachilendo, makamaka momwe mumapangira mahomoni a cortisol , akhoza kuthandizira kuyesa kulemera kwa thupi.
Kodi Ndi Nthawi Yanji Ndiponso Pamene Mudya Nkhani?
Kodi ndizingati, kapena zing'onozing'ono, zomwe mumadya komanso mukamadya ndi zinthu zofunika zomwe zingakhudze kupweteka kwa kulemera kwa chithokomiro. Kafukufuku watsopano akusonyeza kuti kusintha nthaŵi yanu yodyera komanso kutalika pakati pa zakudya kungathandize kuchepetsa thupi lanu komanso kulimbikitsa kuchepa kwa thupi.
Ndipo ngakhale tonse tikudziŵa kuti makilogalamu nthawi zambiri amayenera kudulidwa kuti awonongeke bwino, amatha kudula kwambiri ndi kuchepetsa kuchepa kwa kagayidwe kake mpaka kufika poyesa kulemera kwake. Dziwani ngati mukudya makilogalamu okwanira kuti mukhale wolemera .
Zomwe Zili Zosowa
Zomwe mukudya kapena zochitika zolimbitsa thupi mukutsatira, pali zofunika ziwiri zomwe muyenera kuziphatikiza mu dongosolo lanu lochepera kulemera:
- Gona mokwanira. Kafukufuku akusonyeza kuti ichi ndi chimodzi mwa zinthu zofunika kwambiri zomwe mungachite kuti muchepetse kulemera.
- Imwani madzi okwanira . Kukwanira madzi okwanira ndi kusungunula kumagwirizanitsidwa ndi kuyesa kupindula kwambiri.
Zakudya ndi Zowonjezera Zowononga Kulemera kwa Thupi
Aliyense yemwe akuyesera kuchepa thupi-makamaka odwala chithokomiro omwe angakhale ndi kuchepa pang'ono-omwe nthawi zambiri amakhala ndi kudzimbidwa, fiber ingakhale ndi zopindulitsa zochepa zowonjezera . Makamaka, kuphatikiza zakudya zamtundu wapamwamba ku zakudya zingakhale mbali ya kuperewera kwa kulemera kwayeso.
Zakudya zina ndi zowonjezerapo zomwe zingathandize, koma sizinaphunzire kwambiri ngati momwe zimakhudzidwira pa chithokomiro monga:
- Mbeu za Chia
- Saminoni
- Mafuta a Kunikoni
- Chipatso champhesa
- Conjugated Linoleic Acid (CLA)
- Caralluma
- Hoodia Gordonii
- Tea Yobiriwira
Kuchepetsa Kutaya Kwambiri Kwambiri
Ndikofunika kudziwa za udindo wa goitrogens kwa odwala chithokomiro akuyesera kuchepetsa thupi. Goitrogens ndi ndiwo zamasamba, zophimba, monga sipinachi, kale , ndi broccoli.
Mukamangoganizira zapamwamba kwambiri, amatha kuchepetsa chithokomiro. Mukhoza kudya masambawa mopitirira muyeso, mopanikizana kapena ophika, koma kuugonjetsa kungapangitse kuti musayese kulemera.
Mufunanso kuti mudziwe zambiri za zomwe zingakhale zodetsa nkhawa zowonjezereka ndi zakudya za soya . Siyake kokha goitrogen, koma soy ikhoza kuchepetsa kutentha kwa thupi la mahomoni a chithokomiro.
Kusuntha, Kuchita Zochita, ndi Ntchito
Kusunthira-kaya kukhala masewera, zochita masewera olimbitsa thupi, kapena machitidwe ena ochita masewera olimbitsa thupi-ndi mbali yofunikira pa pulogalamu iliyonse yothandizira kulemera kwa thupi komanso makamaka odwala chithokomiro.
Yambani mwa kuphunzira momwe kayendedwe kamathandizira kuchepetsa kuchepa kwa thupi . Kusunthika kungathandizenso kuchepetsa kusungunuka kwa madzi ndi kupuma komanso kukupangitsani kuti mukhale ndi mphamvu. Simudziwa kuti ndiyambe kuti? Onani chitsimikizo cha madzi otentha a chithokomiro.
Mankhwala Osokoneza Bongo
Palibenso mankhwala ogwiritsira ntchito mankhwala osokoneza bongo pamsika pakalipano. Koma mankhwala omwe alipo alipo angayambitse odwala chithokomiro .
Ngati mutayesedwa kuyesa mankhwala Alli / Xenical-dzina lachibadwa ndi Orlistat-mufunanso kudziwa momwe limagwirira ntchito ndi mankhwala a chithokomiro .
Mawu Ochokera
Ngati mukumverera kuti mwakhala mukuchita zonse bwino ndipo mukukhumudwa ndi momwe mukukana kukana, ndi nthawi yosokoneza zakudya zanu ndi pulogalamu yochepera. Nazi zina zothandizira:
- Kukonza Bwino Kupyolera mu Plateau Yanu ya Kulemera
- Odwala Chithokomiro: Njira 30 Zomwe Mungapangire Zakudya Zanu
- Malangizo Odabwitsa Othandiza Odwala Chithokomiro Kutaya Kunenepa
- 7 Zakudya Zothandizira Odwala Chithokomiro Kutaya Kunenepa
> Zotsatira:
> Ehrlund A, Mejhert N, Björk C, et al. Mphamvu zolembera Pakati pa Human Adipogenesis ndi Link yake ku Adipose Morphology ndi Distribution. Matenda a shuga. 2016 Nov 1. pii: db160631.
> Hainer V, Zamrazilová H, Aldhoon Hainerová I. Kodi mahomoni a chithokomiro ndi thyrotropin ali ndi matenda a cardiometabolic ndi insulin kukana ngakhale mu euthyroid sukulu? Vnitr Lek. 2016 kugwa; 62 (Suppil 3): 63-67. Czech.
> Iacobellis, G., Cristina Ribaudo, M., Zappaterreno, A., et al. Kugwirizana kwa chithokomiro kumagwira ntchito ndi chiwerengero cha thupi, leptin, kutsekemera kwa insulini ndi adiponectin mu akazi otupa owonjezera. Maphunziro a zachipatala, 2005. 62 (4), 487-491.
> Müller MJ, Enderle J, Bosy-Westphal A. Kusintha kwa Kugwiritsa Ntchito Mphamvu za Mphamvu ndi Kulemera kwa Kunenepa ndi Kutaya Kwambiri Kwa Anthu. Curr Obes Rep. 2016 Dec; 5 (4): 413-423.
> Thon M, Hosoi T, Ozawa K. Zochita Zowonjezeka Zophatikizapo za Leptin ndi Signulin mu Hypothalamus Targeting Energy Homeostasis. Front Endocrinol (Lausanne). 2016 Oct 20; 7: 138.