Kutaya thupi kungakhale chinthu chokhumudwitsa anthu ambiri omwe ali ndi chithokomiro chopanda mphamvu. Kaya muli ndi hypothyroidism, kapena mulibe chithokomiro pambuyo pochita opaleshoni kapena iodine ya radioactive (RAI), palibe funso kuti ambiri a ife, chithokomiro chimakhudza kagayidwe kake, ndipo zimapangitsa kuti thupi liwonongeke. Nazi nsonga 10 zodabwitsa zomwe zingakuthandizeni potsiriza kukhumudwitsa zolemetsa zanu, ndi kumangotsatira.
1. Onetsetsani Kuti Chithandizo cha Chithokomiro Chikupangidwa
Ponena za kulemera kwa thupi, kupuma kwa zizindikiro, ndi thanzi labwino, kwa odwala ambiri a chithokomiro, sikokwanira kuti dokotala wanu apeze tizilombo toyambitsa matenda, ndikukupatsani mankhwala. Kupitirira chithandizo chamankhwala, mungafunike kuchipatala kwambiri, kuonetsetsa kuti maselo anu akupeza mpweya ndi mphamvu zomwe akufunikira kuti mulole kuti thupi lanu lizigwira ntchito.
Kodi chithandizo chabwino ndi chiyani? Madokotala angapo adagawana malingaliro awo pa chithandizo chabwino cha hypothyroidism , koma apa pali chidule mwachidule:
- Kawirikawiri, TSH ndi yosachepera 2.0
- Free T3 ili pa hafu yapamwamba ya reference range, kapena ngakhale 25th percentile ya zolembera
- Free T4 ali mu hafu yapamwamba ya reference range (pokhapokha ngati muli pa mankhwala a T4 / T3, nthawi zina zingakhale zochepa)
Ngati nambala yanu siyikufanana, ndi nthawi yokambirana ndi dokotala wanu za mankhwala abwino a hypothyroidism .
Ndipo ngati dokotala wanu akungofuna kukufikitsani ku "zachilendo", ndiye nthawi ya dokotala watsopano .
2. Kugona!
Chimodzi mwa zinthu zofunika kwambiri zomwe mungachite ndi kugona mokwanira. Ngati mukufuna kulemera, akatswiri amanena kuti amayi omwe amagona maola 5 kapena kuposera usiku nthawi zambiri amakhala oposa amayi omwe amagona maola 7 usiku uliwonse.
Ndipotu, amayi omwe amagona maola asanu ndi awiri usiku aliyense amakhala ndi mwayi wochuluka wolemera 32% (kuwonjezeka kwa mapaundi 33 kapena kuposerapo) ndipo 15% amakhala ochepa kwambiri pa phunziro la zaka 16, poyerekeza ndi amene anagona maola 7 usiku.
Choncho ngati kulemera ndi kovuta, khalani osachepera maola 7 usiku.
3. Ganizirani Kupita Kwaulemerero
Pali kugwirizana pakati pa mphamvu ya gluten ndi matenda a celiac , ndi chitukuko cha zinthu zomwe zimakhalapo, kuphatikizapo Hashimoto's thyroiditis . Odwala ena awonetsa kulemera kolemera pamene iwo anasintha kupita ku zakudya zopanda thanzi.
Kuti muyambe, simusowa kuti mukhale ndi moyo wosadya kwa gluten. Yesetsani kudya zakudya za gluten kwa miyezi itatu, ndipo ngati mukuwona kuchepa kochepa, mphamvu zambiri, komanso kutaya thupi, ichi ndi chizindikiro chabwino kuti kuchotsa gluten ndizovuta kukuthandizani.
4. Yesani njira zosiyana zodyera
Palibe "zakudya zowononga zabwino kwambiri." Kotero ngati mwayesa pulogalamu yolemera yolemera, ndipo siigwira ntchito, yesani yosiyana. Ngati mutayesa-carb, ndipo izo sizigwira ntchito, yesani njira ya Paleo. Ngati simunayese kuthetsa shuga, kapena mkaka, perekani kuyesa.
Ndamva kuchokera kwa odwala chithokomiro omwe ataya kulemera kwa carb, vegan, vegetarian, Paleo, Watcheright Weight, Nutrisystem, Jenny Craig, ndi mitundu yosiyanasiyana ya mapulogalamu ndi mapulani.
Chinsinsi ndicho kuyesa njira zosiyana, ndipo mukapeza chinachake chikugwira ntchito, gwiritsani ntchito izo!
5. Limbikitsani Matetabolism Anu
Ngakhale hypothyroidism ingachepetse chithokomiro, chithandizo choyenera chiyenera kuthandiza kubwezeretsa kagayidwe ka maselo kumtundu wambiri. Izi zinati, odwala ena amadziwa kuti thupi limakhala lochepa kuposa lachibadwa, ngakhale ndi mankhwala abwino kwambiri.
Yankho lake? Limbikitsani kagayidwe kameneka! Kuchita masewera olimbitsa thupi - makamaka kusuntha komwe kumamanga minofu, komanso kuthamanga kokwanira, ndi kudya zakudya zomwe zimakhala ndi mpweya wotentha kwambiri zingathandize kulimbitsa thupi. Nkhaniyi ikufotokoza zomwe mungachite kuti thupi lanu lisunthe!
6. Onetsetsani Kusakaniza Shuga
Ndikofunika kutsimikizira kuti kusala kudya kwanu (shuga wa magazi) sikukwera. Kusala kudya mopitirira 90 kungakhale chizindikiro cha kusakanikirana ndi matenda a shuga komanso matenda a shuga, omwe angapangitse kulemera kwa thupi. Chifukwa chapamwamba kwambiri, dokotala wanu angapereke mankhwala a shuga a mtundu wa 2 monga metformin. Koma chifukwa cha malire a m'malire, kuchepetsa shuga ndi zakudya mu zakudya zanu, ndikutsata chakudya chamagulu chopatsa thanzi - Ndimakonda Dr. Ron Rosedale wa "Rosedale Diet Plan" - akhoza kuchepetsa shuga wamagazi, ndi kuthandizira kuchepa.
7. Werengani ndi Phunzirani
Ngati mukufuna kudziwa zambiri zokhudza chithokomiro, kuchepetsa thupi, kulemera kwake, ndi malangizo ndi zakudya, mungafune kuwerenga buku langa la Thyroid Diet Revolution . Ndimalimbikitsanso Dr. Sara Gottfried m'buku la Hormone Reset Diet .
8. Kusintha KODI MUKUDYA CHIYANI?
Kafukufuku wina wasonyeza kuti odwala chithokomiro sangakhale ndi kupweteka kolemera pamene amatsatira "chakudya chamadzulo" / kudyetsa tsiku lonse kudya. M'malo mwake, kuchepetsa kudya zakudya ziwiri kapena zitatu patsiku, popanda zakudya zopanda chotupitsa, ndipo palibe chakudya pambuyo pa 8 koloko masana, zingathandize kuchepetsa mafuta, ndi kuthandizira kuthetsa mahomoni a njala.
Njira ina yomwe ingakhale yabwino ndi kudya msanga, kapena kudya kokha. Phunzirani zambiri za kusala kudya kwapakatikati ndi njira zoletsa kudya.
9. Yang'anani Zakudya Zachiwerewere-Zosachita Zabwino
Ngati mukuyesera kuchepetsa thupi, muyenera kusamala kuti musawononge goitrogens (yaiwisi ya cruciferous monga sipinachi, kale, kabichi, etc.) zomwe zingachepetseni chithokomiro chanu.) Mufunanso kusamala za soya wambiri , zomwe zingalepheretse kutentha kwa chithokomiro, komanso kuchepetsa kutentha kwa chithokomiro.
Phunzirani zambiri za zakudya zokhudzana ndi chithokomiro tsopano .
10. Madzi ndi Fiber
Ndikofunika kwambiri kwa odwala chithokomiro kuti mutsimikizire kuti mumamwa madzi okwanira . Kutayira kumathandiza kuchepetsa thupi, komanso kukuthandizani kuchotsa poizoni zomwe zimakhala zovuta.
Nkofunikanso kuti muonetsetse kuti zakudya zanu zili ndi fiber yokwanira. Nazi mndandanda wa zakudya zapamwamba kwambiri . (Koma kumbukirani kuti goitrogens ayenera kuphikidwa kapena kutentha kwambiri kuti asamachepetse chithokomiro chanu!)