Ngati muli ndi matenda a chithokomiro, muli ndi mwayi waukulu kuti mukuvutika kuti muchepetse thupi . Anthu ambiri omwe ali ndi chithokomiro - Hashimoto ndi hypothyroidism , matenda a Graves ndi hyperthyroidism, khansa ya chithokomiro - amatsirizira kosatha hypothyroid. Ngakhale mutatha kuchipatala, izi zingayambitse kuchepetsa thupi, kusintha kwa momwe mumagwiritsira ntchito chakudya ndi shuga, ndi kutopa komwe kumakupangitsani kuti musamachite masewera olimbitsa thupi.
Monga munthu amene ali ndi vuto la chithokomiro, ngati mukuyesera kuchepa - kapena kuteteza kulemera - pano pali njira 30 zomwe mungathe kuzikwaniritsa kuti mugwiritse ntchito bwino.
Pangani Zosankha Zakudya Zakudya Zakudya Zambiri
Nazi zakudya zina zomwe zili ndi thanzi labwino, ndipo zingakuthandizeni kukwaniritsa zovuta zowonjezera.
1. Gwiritsani ntchito nyama zomwe zimadyetsedwa ndi udzu, komanso kudyetsa tirigu, ngati n'kotheka. Amakonda kukhala ndi thanzi labwino, komanso zochepa poizoni.
2. Gwiritsani ntchito mankhwala a mkaka - mankhwala osagwiritsa ntchito mankhwala osakaniza - ngati kuli kotheka. Zomwe zimakhala zovuta kwambiri ku chitetezo cha m'thupi.
3. Phatikizani zambiri "mafuta abwino" - monga mafuta a azitona, avocado, ndi mtedza wathanzi - mu zakudya zanu. Mafuta abwino akudzaza, ndipo angakuthandizeni kudya zakudya zochepa. Amakhalanso ndi anti-yotupa katundu.
4. Pamene mukudya mapuloteni, sankhani zakudya zowonjezera mafuta, nsomba, kudula nyama ndi nkhuku, nyemba zingakhale zosankha zabwino,
5. Imwani madzi ambiri oyera. (Akatswiri ena amalimbikitsa kuti mutenge pafupifupi 1/2 kapena 1 imodzi ya madzi pa mapaundi onse a zolemera zanu, tsiku.)
6. Pezani zowonjezereka - 25-30 mg tsiku. Zitsulo zimathandizira ndi chidzalo, ndi chimbudzi / kuchotsa. (Werengani zambiri za ubwino wa chithokomiro cha odwala chithokomiro , komanso zakudya zapamwamba kwambiri, apa.)
Zolingaliro Zina za Chithokomiro
Nazi zina mwachindunji kwa odwala chithokomiro.
7. Ganizirani za zakudya zopanda thanzi . Odwala ena a chithokomiro amafotokoza kuchepa kochepa, kuchepetsa mabala ndi ululu, zizindikiro zowonongeka, komanso kuwonjezera kulemera kwake potsatira zakudya zopanda thanzi. (Nthawi zambiri, ngati matendawa ndi omwe amachititsa kuti matenda a chithokomiro asamayende , kupita kwa gluten kungayambitsenso matenda a chithokomiro.)
8. Musapite pamwamba pa soya . Zakudya za nkhuku zingasokoneze mphamvu yanu yowonjezera mankhwala anu a chithokomiro ndipo ikhoza kukhala ndi pang'onopang'ono pa chithokomiro chanu. Ngati mudya soy, ziyenera kukhala ngati condiment, ndipo ndithudi, mu mafuta ake.
9. Samalani pa mtedza wa Brazil. Ndicho chitsimikizo cha selenium - chomwe chimaphatikizidwa kuti chikhale ndi matenda a chithokomiro - koma nthenda imodzi kapena ziwiri patsiku ikhoza kuyambitsa selenium ku zigawo zoopsa. Komanso, dulani mtedza wa Brazil ngati mutatenga kale zowonjezerako.
Chotsani Kudandaula kwa Zakudya
Zakudya zina ndi zowonjezera zimapangitsa kuti thupi lanu likhale ndi nkhawa, chitetezo cha mthupi, ndi dongosolo la endocrine. Nawa malangizowo.
10. Pezani kapena kuchotsani shuga woyengedwa ndi mazira a chimanga a fructose.
11. Kuchepetsa kapena shuga ndi shuga, kuphatikizapo mchere.
12. Pezani kapena kuthetsa zakumwa zofewa zokoma
13. Chotsani zokoma zotsekemera ndi zakumwa zakumwa. Pali umboni wakuti sathandiza kulemera, ndipo zingapangitse kuti phindu likhale lolemera.
14. Ngati muli ndi chifuwa cha zakudya - mwachitsanzo, mkaka, mtedza, mbewu, etc. - chotsani zakudya izi kuchokera ku zakudya zanu. Kudya zakudya zowonjezera zowonjezera kukuwonjezereka.
15. Pezani khofi. Kuchuluka kwa caffeine kungakhale kolemetsa kwambiri chifukwa cha mazira a adrenal ndipo zingayambitse kuchuluka kwa cortisol - zomwe zingakhale zopanda phindu kwa kuyesa kwanu kulemera.
16. Musamwe mowa kwambiri. Zingawonjezere chilakolako ndi kuchepetsa luso lanu lochita zosankha zabwino.
Sungani Zakudya za Magazi Kuchokera ku Spiking
Pamene shuga wa magazi imakwera msanga komanso mobwerezabwereza, ikhoza kupangitsa thupi lanu kukhala ndi mphamvu yotulutsa shuga, zomwe zimapangitsa kuti chiopsezo chachikulu cha shuga chisamayambe komanso kuchepetsa kulemera kwa thupi.
17. Tsatirani zakudya zowonjezera m'magazi. Chakudya chimodzi chomwe ndachipeza ndi chothandizira ndi Rosedale Diet. (Pano pali mndandanda wa zotsatira za kuchepa kwa zakudya zosiyanasiyana.)
18. Musadwale zakudya zophweka komanso zakudya zosakaniza pa chakudya chimodzi.
19. Akatswiri ena a zaumoyo amalangiza kuti mutenge makapulisi angapo a psyllium fiber mukamadya chakudya chochepa, kuti muthetse kuchepa kwa zakudya zomwezo.
20. Katswiri wina wofufuza kayendedwe ka Teresa Tapp akuyamikira kuchita zozizwitsa za "hoe-down" pambuyo podya chakudya kapena chakudya chokwanira. (Mukhoza kuphunzira momwe mungagwiritsire ntchito T-Tapp Hoe-downs pa kanema kakang'ono ka Youtube.
Musadwale Zakudya Zakudya Zam'madzi
Odwala Chithokomiro (kupatula omwe alibe chithokomiro) azikhala osamala powasokoneza ndi zakudya zomwe ziri goitrogens . Amatha kuchepetsa chithokomiro ndikulimbikitsa mapangidwe a goiter (chithokomiro chofutukuka).
21. Kuphika ndi kutentha kungathandizidwe kuchepetsa zotsatira za goitrogenic za zakudya izi, motsimikiza kuti goitrogens wanu ambiri sali yaiwisi.
22. Samalirani kwambiri za juicing yaiwisi - zina zomwe zimapangidwanso ndi chithokomiro-kuchepetsa goitrogens, ndipo juicing imawaika mowonjezereka.
Pano pali mndandanda wa magawo ena omwe amapezeka a goitrogenic:
Bok choy
Burokoli
Broccolini
Kuphulika kwa Brussels
Kabichi
Kolifulawa
Collards
Daikon
Kale
Kohlrabi
Millet
Nkhuta
Rutabaga
Sipinachi
Turnips
Watercress
Nazi mndandanda wambiri wa zakudya za goitrogenic.
Sinthani Nthawi Yomwe Mukudya
Akatswiri ena amaganiza kuti chakudya chamadzulo, "kudyetsa tsiku lonse" chikhoza kukhala chopanda phindu kulemera kwa odwala chithokomiro. Zolingalirazo? Sitilola nthawi yokwanira kuti thupi lisinthe kuchoka ku mafuta-kusungira mafuta. Kuti zitheke, apa pali nsonga zina:
23. Musamadye kwambiri pa chakudya chilichonse.
24. Idyani zakudya ziwiri kapena zitatu patsiku, ndipo palibe zopsereza zokhala pakati.
25. Pewani kudya pambuyo pa 8 koloko
26. Yesani kwa maola 10 kapena 12 pakati pa chakudya chanu, ndi kadzutsa. Izi zimalimbikitsa kutentha kwa mafuta.
Khalani ndi Maganizo Pamene Mukudya
Pamene mukuvutika maganizo mukamadya, thupi lanu silingathe kumasula njala, satiety, ndi mahomoni omwe amawotcha mafuta. Amalimbikitsanso maulendo apamwamba a adrenal hormone cortisol, omwe amalimbikitsa mafuta osungirako bwino, makamaka m'mimba mwanu. Kuchita malingaliro pamene mukudya kungakuthandizeni kuti mukhale ndi chidziwitso chokwanira, ndi kuchepetsa nkhawa zanu pamene mukudya.
27. Tengani mpweya woyeretsa katatu musanadye chakudya chilichonse
28. Tengani mpweya waukulu pakati pa kuuma
29. Idye pang'onopang'ono, ndipo idyani chakudya chanu bwinobwino.
30. Musatengeke pang'onopang'ono pamene mukudya. Izi zikutanthauza, musadye kuyima, m'galimoto yanu, mukuwerenga, kuwonerera TV, kapena pamene mukuyankhula pa foni
Malangizo othandizira kuchokera kwa katswiri wathanzi ndi wolemba Marc David.