Kubwezeretsani ndikubwezeretsanso malingaliro anu ndi thupi lanu ndi njira zophwekazi
Pamene muli hypothyroid, zizindikiro monga kutopa kapena zolemetsa zitha kukhala zokhudzana ndi kuchepa kwa thupi lanu lomwe limakhala ndi chithokomiro chopanda mphamvu.
Ngakhale mutatha mankhwala anu a hypothyroidism ndi mankhwala a chithokomiro , mukhoza kupeza kuti thupi lanu silinayambe kubwerera kumene kale. Ulesi umenewu mumasabolism ungakulepheretseni kufooka, ngakhale kuti simungathe kuchepetsa thupi, ngakhale mutadya zakudya zolimbitsa thupi komanso zolimbitsa thupi.
Chotsatira ndikuti pali njira zomwe mungathe kuthandizira kuti muthe kutsitsimutsa ndi kukumbitsani thupi lanu.
Onetsetsani Kuti Mudya Chakudya Chamadzulo
Ngati simudya chakudya cham'mawa, mumachepetsa thupi lanu ndipo mumatumiza thupi kuti likhale ndi njala, ndikuganiza kuti ndikumva njala chifukwa mukupita nthawi yaitali popanda chakudya. Mchitidwe wa njala uwu umakupangitsa kukhala wosagwira ntchito powotcha mafuta, ndipo umatha kukhala osowa pang'ono panthawi.
Onetsetsani Kupeza kwa Kalori Wanu
Kuti muchepetse kulemera, muyenera kudziwa kuchuluka kwa makilogalamu omwe mukudya tsiku lililonse. Ngakhale kuli koyenera kukambirana zomwe mukufunikira pa calorie yanu ndi dokotala wanu kapena odyetsa, apa pali malangizo ena,
Malingana ndi Dipatimenti ya Zaumoyo ndi Zaumoyo, amuna oposa 30 amafunika kukhala olemera kuchokera pa 2,000 mpaka 2,400 makilogalamu patsiku, ndipo amuna olimbika amafunika kuchokera ku 2,400 mpaka 2,800 makilogalamu patsiku. Azimayi oposa 30 amafunika makilogalamu 1,600 mpaka 1,800 patsiku, ndipo amayi okhutira amafunika kuchokera ku 2,000 mpaka 2,200 makilogalamu patsiku.
Akatswiri ena amanena kuti mungathe kuwerengera kupuma kwanu kwapadera (RMR) mwa kuchulukitsa kulemera kwa thupi lanu (mapaundi) ndi 10. Chiwerengero cha makilogalamu amawerengedwa kuti muyenera kudya kuti muchepetse kulemera.
Monga pambali, onetsetsani kuti musadulirenso makompyuta anu mobwerezabwereza, chifukwa izi zikhoza kuwonongeka.
Ngati mumalephera kudya kwambiri, thupi lanu limalowa mu njala, zomwe zimatanthauza kuti thupi lanu limagwira mafuta anu osungira, kutembenukira ku minofu yanu. Sikuti kokha mafuta amafa, koma kuchepa kwa kalori-kutentha minofu misa kungachepetse mphamvu yako ya metabolism. Pang'ono ndi pang'ono kagayidwe kamene kamamasulira kuchepetsa kufunika kwa caloric tsiku lanu, kuyambitsa njala yovuta ndi njala yochepa.
Ganizirani za Zakudya Zachilengedwe Pansi pa Dokotala Wanu
Zakudya za Zone zapangidwa ndi Barry Sears, Ph.D. ndi zakudya zowonjezera mapuloteni zomwe zimakhudza kusinthanitsa thupi la insulini ndi chakudya.
Malingana ndi chigawo cha Zone, mukamadya chakudya chambiri, makapu anu amamasula insulini yambiri, zomwe zimateteza thupi lanu kuti lisagwiritse ntchito mafuta ake osungira mphamvu. Izi zingakulepheretseni kuthetsa kulemera kwanu.
Zina mwazofunikira zokhudzana ndi chakudya cha Zone, ndizo:
- Imwani madzi osachepera 64 pa tsiku, kuphatikizapo madzi okwanira makumi atatu musanakwane chakudya
- Idyani zipatso ndi ndiwo zamasamba (za chiwerengero chochepa cha glycemic) ndi zakudya zochepa ndi pastas
- Ngati mumadya carbu, musamapitirize kuwonjezera pa 25 peresenti ya carbu yonse yomwe idya chakudya.
- Idya mapuloteni ochepa a mafuta ochepa ndi chakudya chilichonse.
- Gwiritsani ntchito njira ya eyeball kuti muchepetse chiŵerengero cha mapuloteni kuti mupange chakudya pa chakudya chilichonse.
Njira ya diso imapangitsa kuti musamadye mapuloteni ochepa kwambiri kuposa momwe mungagwirizane ndi dzanja lanu. Komanso, mapuloteni amachititsa kuti carbs idye. Ngati mukudya carbs zabwino (zipatso kapena ndiwo zamasamba), ndiye kawiri kuchuluka kwa mapuloteni ambiri nzeru. Ngati mukudya zakudya zosakanizika (mkate, pastas), pitirizani kuchuluka kwa mapuloteni ambiri.
Kuchita masewera olimbitsa thupi
Nthawi zonse, kuchita masewera olimbitsa thupi tsiku ndi tsiku n'kofunika kuti thupi likhale ndi thanzi labwino, komanso kuti azitha kulemera. Kuonjezerapo, muyenera kuwonjezera kulemera kapena kuchita masewera olimbitsa thupi omwe amamanga minofu kangapo kawiri kapena katatu pa sabata.
Minofu imatentha makilogalamu ambiri kuposa mafuta, ndipo minofu yomwe mumakhala nayo, mafuta owonjezera kwambiri, ngakhale kupumula.
Imwani Madzi
Mwamvapo kale, koma mumamwa magalasi asanu ndi atatuwo tsiku ndi tsiku. Mphamvu yotentha yamagetsi imayenera madzi kuti agwire bwino ntchito. Mukhoza kuwonjezera mphamvu yowonjezera mphamvu poika madzi ozizira, chifukwa madzi ozizira amafuna mphamvu zambiri kuti zisawonongeke.
Onani Chisamaliro Chanu Choyamba Dokotala
Ngati mukufuna kulemera, choyamba muzigwira ntchito ndi dokotala wanu kuti muyese kuchuluka kwanu kwa kuchepetsa thupi ndi chofunika chanu cha caloric . Kenaka, muzidula makilogalamu 200 mpaka 500 patsiku, pamene mukupitiriza kuchita masewera olimbitsa thupi, kuti mukhale olemera.
Komanso, ngati mukuvutika ndi mphamvu, lankhulani ndi dokotala za zina zomwe zingayambitse. Poganiza kuti chithokomiro chanu chikuchiritsidwa, pangakhale ena omwe amachititsa kuti mutopa kapena kutsika. Zilonda zina zomwe zingayambitse kutopa ndizo:
- Anemia
- Fibromyalgia
- Kusokonezeka maganizo
Muzidya Caffeine
Mafuta ena a tsiku ndi tsiku, kaya kuchokera ku khofi kapena tiyi, angakuthandizeni kuwonjezera thupi lanu. Ngati zakumwa zakumwa za khofi zimakupangitsani kukhala wired wochulukirapo, ganizirani kugonana. Kutchulidwa, "mah-tay," mamuna ndi tiyi wamchere ku South America. Mwamuna amaonedwa kuti ali ndi thanzi kwambiri kuposa tiyi wakuda kapena khofi, ngakhale kuti ali ndi caffeine, zotsatira zake zimalimbikitsa, ndipo sichikuthandizani kuti mukhale wamaliseche.
Taganizirani za Supplement kapena Herbe
Zina zowonjezera zomwe zingathandize pa kutopa zikuphatikizapo:
- Q-enzyme Q10, yomwe imatchedwanso CoQ10, yomwe imapereka mphamvu kwa minofu
- NADH (Nicotinamide Adenine Dinucleotide) yomwe ingathandize maselo kusandutsa chakudya kukhala mphamvu
- D-ribose, yomwe ingathandize mphamvu pa mlingo wa mitochondrial
- Chomera cha tiyi wobiriwira
Malingana ndi mankhwala a zitsamba, pamene mukuyenera kupewa ephedra ndi ma huang zolimbikitsa, mukhoza kuganizira dokotala wanu za schizandra, yomwe ndi Chitsamba cha Chitchaina chimene chimagwiritsidwa ntchito potipa. Ginseng imatchuka kwambiri ndi mphamvu.
Inde, musanayese zitsamba kapena zowonjezeretsa, chonde funsani dokotala wanu kuti awonetse kuti ali otetezeka kwa inu. Mwachitsanzo, Ginseng savomerezedwa kwa munthu amene ali ndi mphamvu ya magazi, ndipo zitsamba zambiri ndi zowonjezera mavitamini sizilimbikitsidwa pa nthawi ya mimba.
Pezani Nambala Yanu ya Vitamini D Yang'anani
Vitamini D imadziwika kuti "vitamini wa dzuwa" chifukwa thupi lanu limapanga khungu lanu likadziwika ndi mazira a ultraviolet ochokera ku dzuwa. Kuphatikizapo kuwala kwa dzuwa, mukhoza kupeza Vitamini D kuchokera ku zakudya zina, monga nsomba zamadzi, mazira, mkaka wolimba ndi tirigu. Ngakhale kuti vitamini D imathandiza kwambiri kukhalabe ndi mafupa amphamvu, kafukufuku akufufuzira amasonyeza kuti imathandizanso kuti chitetezo cha mthupi cha munthu chitetezeke.
Kwenikweni, kafukufuku wowerengeka adayesa mgwirizano pakati pa mavenda a vitamini D ndi Hashimoto's thyroiditis. Kafukufuku wasonyeza kuti anthu omwe ali ndi chithokomiro cha Hashimoto amakhala ndi mavitamini ochepa otsika. Kuonjezera apo, kuchepetsa mavitamini D otsika kumachepetseratu kupititsa patsogolo kwa hypothyroidism kwa anthu omwe ali ndi chithokomiro chabwino chotchedwa peroxidase antibodies.
Uthenga wabwino ndi kuyesa kuchepa kwa vitamini D kumafuna kuyesa magazi mosavuta. Chithandizo chimaphatikizapo kutenga vitamini D yowonjezerapo, mlingo umene umadalira chiwerengero chanu.
Ndiyetu, ngati simunapangidwe ndi mlingo wanu wa vitamini D, komabe ndizomveka kulankhula ndi adokotala za izo.
Ganizirani Ntchito Yamphamvu
Mphamvu ndi thupi, monga yoga, tai chi, qigong (kutchulidwa chee-gung), ndi reiki, zingathandizire kuwonjezera mphamvu ndi mphamvu. Mu qigong, tai chi , ndi yoga, kuyendetsa bwino kumagwiritsidwa ntchito kuyendetsa mphamvu pamagetsi amphamvu a thupi. Ku Reiki, dokotala amathandiza kutsegula magetsi anu, ndikuwongolera mphamvu ku malo omwe akufunikira.
Mawu ochokera
Kusamalira matenda a chithokomiro komanso kuthana ndi kulemera ndi kufooka kungakhale kovuta.
Khalani otsimikiza kuti, ndi ndondomeko yeniyeni komanso yodalirika pambali yanu, mukhoza kumvanso bwino ndikubwezeretsanso mzimu wanu pakalipano.
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