Gonjetsani chithokomiro chopanda mphamvu kuti mukhale wolemera kwambiri
Ngati muli ndi chithokomiro chosawonongeka, chithokomiro chanu chachotsedwa opaleshoni , kapena mutakhala ndi ayodini wothandizira mavitamini kuti muchepetse chithokomiro chopitirira muyeso, mungayambe kuvutika ndi kuchepa thupi, zomwe zimadandaula mu hypothyroidism. Komabe mutatha kudwala matenda a chithokomiro osagwira ntchito, osagwira ntchito, kapena opaleshoni, amapeza kuti ngakhale mutakhala ndi mankhwala osokoneza bongo kwa hypothyroidism, simungathe kulemera-kapena simungaleke kulemera-ngakhale mutayesetsa kwambiri .
Ndizomveka kuti zimakhumudwitsa. Pazifukwa izi, zimathandiza kumvetsetsa zomwe zimapangitsa kuti mukhale wolemera kwambiri komanso momwe mungathetsere kuti muthe kulemera kwake ndi hypothyroidism.
Kodi N'chiyani Chimachititsa Kuti Anthu Odwala Matenda Aakulu Odwala Azivutika Kwambiri?
Kodi ndizofunika kuti odwala chithokomiro adziwe kuti pali zinthu zisanu zomwe zingakhale zovuta kwambiri kulemera:
- Kuchiza chonchi moperewera
- Chosowa cha T3
- Kusintha kwa kagayidwe ka "kagwiritsidwe kake"
- Kusintha kwa ubongo wa ubongo chifukwa cha matenda ndi nkhawa
- Insulini ndi leptin kukana
Tiyeni tifufuze aliyense ndipo tipeze njira zoyenera kuzigwirira.
Kuchiza kwa Chithokomiro chokwanira
Kwa ambiri ochiritsira mapulogalamu otchedwa endocrinologists, cholinga cha mankhwala a hypothyroidism ndi kukubwezeretsani ku dera lotchedwa hormone (TSH) lachithokiti kwinakwake mkati mwa TSH reference range. Panthawi imeneyi, mumatengedwa ngati euthyroid, kutanthauza kuti chithokomiro chanu chimakhala chachilendo.
Komabe, kafukufuku wina amasonyeza kuti ma level TSH kumapeto akumtunduwu akukhudzana ndi kuwonjezeka kwa thupi, chiwerengero chapamwamba cha thupi (BMI), ndi kuchuluka kwa chiwerengero cha kunenepa kwambiri. Kuti zimenezi zitheke, madokotala ena amayesetsa kusunga chiwerengero cha TSH pakati pa olemba mabuku, kapena otsika, kwa odwala ena.
Chofunika cha T3
Thandizo lochiritsira la hypothyroidism ndi levothyroxine , mtundu wopanga ma hormone T4. Komabe, kafukufuku wina, wasonyeza kuti kufooka kwa zakudya, zofooka za chibadwa, ndi zinthu zina zimapangitsa anthu ena kukhala ndi chosowa chowonjezera cha mahomoni otchedwa thyroid triiodothyronine (T3).
Maphunzirowa awonetsa kulemera kwa thupi ndi kuwonjezeka kwa kagayidwe kake kwa odwala omwe alibe levothyroxine okha, koma ndi T4 / T3 mankhwala othandizira -monga levothyroxine kuphatikizapo liothyronine (zokhazikika T3), kapena mankhwala omwe amadziwika ndi chithokomiro monga chithokomiro cha chilengedwe ndi Zida, zomwe zimaphatikizapo T4 ndi T3.
Kusintha Kwambiri Zamagetsi "Kuyika Mfundo"
Matendawa amathandiza kuteteza ku njala, kuonetsetsa mphamvu zokwanira, ndi kukusunga pa zomwe zimadziwika kuti "ndondomeko" -kulemera kwake komwe, monga kutentha kwa thupi la 98.6-degree, thupi lanu limayesetsa kusunga. Poyamba, mutayamba kutenga makilogalamu ambiri, kapena kuti metabolism yanu ikucheperachepera, mudzawona kuwonjezeka kochepa kwa kulemera kwa kulemera. Mukamagwiritsa ntchito bwino, thupi lanu limathamanga kuti liwotchedwe, kuwonjezeka kwanu, ndi kulemera kwanu kubwereranso ku malo anu enieni.
Ngati thupi lanu limakhala lochepa kwambiri-monga momwe likuwonera mu hypothyroidism-ndipo mumatenga makilogalamu ambiri kuposa momwe mumayaka, thupi limakhazikitsa mfundo yatsopano, yolemera kwambiri.
Tengerani chitsanzo cha mkazi wa masentimita asanu ndi awiri-7 omwe amalemera mapaundi 160 ndipo amamupatsa kulemera pa makilogalamu 2500 pa tsiku. Amakhala hypothyroid ndipo pa nthawi ya chaka kapena ziwiri zopindula 50 mapaundi. Mwachidziwitso, malingana ndi kulemera kwa thupi yekha, tsopano akusowa makilogalamu 2800 pa tsiku kuti akhalebe wolemera makilogalamu 210. Ngati atapitiriza kudya mafuta a kalori pa 2500, kodi angataya mapaundi oposa 50? Nthawi zambiri, chifukwa chake si hypothyroidism yokha yomwe imachepetsa kuchepetsa thupi kwake, koma pamene iye akugwetsa zopatsa mphamvu ndi kulemera kwa mlingo wake wamadzimadzi amachepetsanso. Kotero akhoza kutaya kulemera kwake, koma adzakhala ndi malo apamwamba, monga momwe akudyera mlingo womwewo wa ma calories monga mkazi wina yemwe ali wamng'ono kwambiri.
Magazini iyi ya kagayidwe kake ndi chimodzi mwa zifukwa zomwe zimayambitsa chinsinsi cha munthu yemwe akuoneka kuti amadya kwambiri kuposa inu, samagwiritsa ntchito zambiri, koma amakhala ndi zolemetsa zochepa, kapena wina yemwe sadya mofanana ndi inu, koma Sadya zakudya zambiri komanso zimakhala zolemera kapena sizikhoza kulemera.
Kusintha kwa chikumbu cha ubongo
Njala, satiety, mafuta yosungirako mafuta, ndi kutentha kwa mafuta zonse zimagwirizana kwambiri ndi ubongo wanu komanso mahomoni ofunika kwambiri komanso othandizira odwala matendawa. Pali njira zamagetsi zomwe zimamasulidwa kuti zimayambitsa njala ndikukulimbikitsani kuti mudye magetsi amphamvu monga chakudya chokha. Otsutsa ena amakuuzani kuti mwakhala ndi chakudya chokwanira ndipo mwakhuta. Mahomoni amatsogolera shuga m'magazi anu kuti asungidwe m'maselo ofoola, kapena amalangiza thupi kuti limasule shuga yosungidwa kuti ikhale ndi mphamvu.
Njira yovutayi ingakhudzidwe kwambiri ndi zinthu zingapo zomwe zimawoneka mu hypothyroidism:
- Matenda a chithokomiro amatha kuchepetsa mphamvu ya metabolism . Ngati chilakolako chanu sichikugwirizanitsa ndi kuchepa kwa thupi, zomwe ubongo wanu umawona kuti ndizoyenera kudya chakudya chokhutitsa njala yanu zikhoza kukhala zazikulu kuposa momwe mumagwirira ntchito komanso zimakupangitsani kulemera.
- Matenda a chithokomiro ndi autoimmunity ndizopweteka kwambiri kwa thupi. Kuwonjezera pa kupsyinjika kwa moyo, kupsinjika maganizo monga kusowa mokwanira kapena kufooka kwa zakudya, komanso zotsatira za nkhawa-kuphatikizapo kuchuluka kwa cortisol komanso kuchepa kwa serotonin-kuonekera,. Cortisol yowonjezera ikhoza kukupangitsani kukhala otopa kwambiri, komanso kusungunuka bwino mafuta, ndipo kuchepa kwa serotonin kungachepetse malingaliro anu a moyo wabwino ndi kuyambitsa zikhumbo za chakudya ndi kudya kwambiri.
Kutsutsana kwa insulin ndi Leptin
Insulini ndi hormone yomwe imatulutsidwa ndi zikondamoyo zanu. Mukamadya zakudya zomwe zili ndi mazakudya, thupi lanu limatembenuza mavitamini m'masamba osavuta. Shuga iyi imalowa mwazi, kukhala shuga, kapena shuga wa magazi. Zikwangwani zanu zimatulutsanso insulini kuti zimuthandize kuti maselo adziwe kuyamwa kwake ndikusungira ngati shuga, ndikubwezeretsa shuga wanu wa magazi kuti mukhale wabwino.
Kwa anthu pafupifupi 25 peresenti (ndipo akatswiri ena amalingalira kuti izi ndi zapamwamba kwambiri mwa anthu omwe ali ndi hypothyroidism) kudya "kawirikawiri" ka chakudya kumapangitsa shuga wa magazi kukhala ochuluka kwambiri. Pakati pa anthu ambiri amadya chakudya chokwanira kwambiri m'zakudya. Pazochitika zonsezi, ziphuphu zimapangitsa kuti insulini ikamasulidwe kuyendetsa shuga ya magazi. Komabe, patapita nthawi, maselo amatha kuchepetsa kuchepa kwa insulini, ndipo zambiri zimayenera kupangidwa kuti azikhala ndi shuga wamba.
Ochita kafukufuku awonetsanso kugwirizana pakati pa kukana leptin-hormone yomwe imathandiza kuchepetsa mafuta osungirako mafuta ndi mafuta otentha ndi chithokomiro.
Ma insulin kukana ndi leptin kukana ndi zotsatira zingapo zoipa:
- Amatha kukupatsani njala, makamaka zakudya zakuchuluka zamagazi
- Angathe kuchepetsa kuchuluka kwa shuga thupi lanu limatentha monga mphamvu, kapena kuteteza thupi lanu kuti lisatulutse bwino ndi kugwiritsa ntchito mafuta osungidwa
- Amatha kupangitsa maselo anu kukhala abwino kwambiri kusungira mafuta, komanso kuwonjezera pochotsa mafuta.
- Zingathe kuwonjezera chiopsezo chanu chokhala ndi shuga ya mtundu 2.
- Amatha kupangitsa kulemera, kapena kuchepetsa kulemera kwake
Kupanda Kuyenda
Kutopa, kuchepa mphamvu, komanso kupweteka kwa thupi komanso kugwirizana kwa hypothyroidism kungapangitse kuchita zinthu zochepa komanso kuchita masewera olimbitsa thupi. Izi zimachepetsa thupi lanu, zimachepetsa minofu yoyaka mafuta, ndipo imachepetsanso kuchuluka kwa zakudya zomwe mungathe kudya popanda kulemera. Zinthu izi zimapangitsa kuyenda nthawi zonse ndi / kapena kuchita masewera olimbitsa thupi kukhala kofunikira pa thanzi lanu ndi moyo wanu monga kumwa mankhwala a chithokomiro tsiku ndi tsiku.
Kulimbitsa Thupi
Nkhani ya kulemera-kapena kuvutika kutaya thupi-mu hypothyroidism imatsutsana. Ambiri odziwa zachipatala amakhulupirira kuti palibe kugwirizana pakati pa chithokomiro ndi kunenepa kwambiri. Panthaŵi imodzimodziyo, kafukufuku wochulukirapo ambiri apeza kuti kugwirizana pakati pa mavitamini a chithokomiro, minofu ya mafuta, mahomoni ena, ndi ubongo ndizofunikira kwambiri kuti zisawonongeke ndi kukonzanso kagayidwe kake ka mphamvu ndi mphamvu
Kafukufuku wasonyeza kuti, pang'onopang'ono, kuchepetsa kudzichepetsa kumatsata zotsatira za mankhwala a hypothyroidism ndi kuti chithokomiro chomwe chimayambitsa mahomoni (TSH) amakhala ambiri kuposa anthu omwe ali olemera kwambiri kapena olemera kwambiri, poyerekezera ndi anthu ambiri. Kafukufuku wokhudzana ndi matenda a chithokomiro amasonyeza kulemera kwake kapena kuchepa thupi monga chofunikira kwambiri kwa anthu omwe ali ndi hypothyroidism.
Komabe, palinso umboni wowonjezereka womwe umagwirizanitsa matenda omwe amadziwika nawo makamaka makamaka a Hashimoto thyroiditis, chifukwa cha ambiri hypothyroidism ku US-okhala ndi kulemera ndi kunenepa kwambiri. Kafukufuku wina wasonyeza kuti mwa anthu ena, autoimmunity imayambitsa kukana leptin, zomwe zimakhala zothandizira kwambiri kupangika kwa thupi, komanso kulephera kulemera.
Mawu Ochokera: Pali Zothetsera
Musataye chiyembekezo. Mukhoza kulemera thupi ndi hypothyroidism mwa kuyang'anira kuthetsa nkhani zomwe tafotokozazi. Makamaka:
- Konzani mankhwala anu . Ngati mlingo wanu wa TSH umakhala pamapeto otalikitsa, kambiranani ndi dokotala ngati kuwonjezeka kwa mlingo ndi chiwerengero chochepa cha TSH chikhoza kukhala chabwino kwa inu.
- Onjezerani T3 ngati mukufunikira . Pangani ma t3 anu osasankhidwa kuti awoneke, ndipo ngati T3 yanu yaulere sichipezeka pa hafu yapamwamba ya zolembera, kambiranani ndi dokotala ngati mankhwala a T3 / T4 angakhale abwino kwa inu.
- Lembani zenera lanu . Kutsutsana kwa Leptin kawirikawiri kumagwirizanitsidwa ndi zizolowezi monga kudya mobwerezabwereza kapena zakudya zing'onozing'ono patsiku. Akatswiri otsutsa leptin amalimbikitsa kudya zakudya ziwiri kapena zitatu zokha patsiku, popanda zakudya zopangira chakudya. Amanenanso kuti osadya pambuyo pa 8 koloko masana ndikulola maora 12 "nthawi yopuma" usiku kuti athandize thupi kuti likhale leptin.
- Ganizirani mankhwala a shuga a mtundu wa 2 . Pali umboni wakuti kutenga mankhwala a shuga a mtundu wa 2 monga metformin kapena mankhwala osokoneza bongo kudzawonjezera mphamvu ya insulini ndipo zingathandize kuchepetsa insulin ndi leptin.
- Pitani ndi kuchita masewera olimbitsa thupi! Kuyenda nthawi zonse-mphindi 30, kasanu pa sabata-n'kofunika kwambiri, popeza kungakuthandizeni kuchepetsa thupi lanu, kuchepetsa chilakolako chanu, kuchepa kwa magazi m'magazi, kuchepa kwa insulini komanso kuthamanga kwa leptin, kuonjezera ma serotonin levels, ndi kuchepetsa cortisol yanu. Khalani otsimikiza kuti musamachite mwamphamvu kwambiri, kuchita masewera olimbitsa thupi monga momwe zingakhalire zovuta kwambiri ndikukweza ma cortisol.
Khalani olimbikitsidwa. Kuti muthandize kulimbikitsa kayendetsedwe kake ndi ntchito, ganizirani kugwiritsidwa ntchito moyenera (monga FitBit) kukuthandizani kukhazikitsa zolinga ndikukhala ndi chidwi. Mukhozanso kuyendetsa zakudya zamakono ndi zakudya ndi mapulogalamu monga MyFitnessPal. Mungayesenso kuyesa mapulogalamu ambirimbiri omwe alipo pa DVD, kanema, ndi monga ma apulogalamu yamakono. Chikondi chimodzi cha chithandizo cha chithokomiro ndi T-Tapp, pulogalamu yosavuta kuchita komanso yogwira ntchito yolimbitsa thupi yomwe imaphatikizapo zizoloŵezi zowonongeka ndi minofu mwachidule, motsatizana.
Pezani chithandizo. Zimakhala zophweka kuti mukhalebe otetezeka ndi chithandizo ndi chilimbikitso cha ena omwe ali m'njira yomweyo. Mungathe kujowina gulu lothandizira la chithokomiro kwa anthu omwe akugwira nawo mapulogalamu othandizira kulemera, monga Gulu la Thandizo la Zakudya Zakudya za Thanzi. Kapena mungafunenso kugwirizana ndi anzanu kuti mugwire ntchito ndi wophunzitsi wanu kapena wophunzira wolemera, pitirizani kuyenda mwakhama, kapena kujowina masewera olimbitsa thupi.
> Zotsatira:
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> Duntas LH, Biondi B. Kusagwirizana pakati pa kunenepa kwambiri, kutentha kwa chithokomiro, ndi kuimitsa thupi: gawo lalikulu la leptin. Chithokomiro. 2013 Jun; 23 (6): 646-53. do: 10.1089 / thy.2011.0499. Epub 2013 Apr 4.
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> Santini F, et al. Njira zogwiritsira ntchito mankhwala otchedwa endocrinology: chinsalu pakati pa chithokomiro cha khansa ndi minofu ya adipose: kugwirizana kwa chizindikiro mu thanzi ndi matenda. Eur J Endocrinol. 2014 Oct; 171 (4): R137-52. lembani: 10.1530 / EJE-14-0067.
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