Ngaba unokunciphisa umzimba nge-hypothyroidism?

ukunciphisa umzimba nge-hypothyroidism

Ukulahlekelwa ubunzima kunokwenzeka nangona isifo se-thyroid, njenge-hypothyroidism. Kodwa ifuna uvavanyo lweehomoni, kubandakanywa nezo zingaphaya kwe-thyroid, kunye nokukhetha okungaguqukiyo kokutya okufanelekileyo.

I-Hypothyroidism yingxaki eqhelekileyo ye-endocrine apho i-thyroid gland ayivelisi ihomoni ye-thyroid eyaneleyo. Inokubangela iimpawu ezahlukahlukeneyo, kuquka ukudinwa, ukungakwazi ukunyamezela ingqele, iingxaki zokuzala nokutyeba. Ukunciphisa ubunzima bokulawula i-hypothyroidism, izinto ezininzi kufuneka zithathelwe ingqalelo.

Ubunzima bokulahlekelwa ubunzima kunye ne-hypothyroidism

Ukunciphisa umzimba kunokuba yinkqubo ephazamisayo kubantu abaninzi abane-thyroid engasebenzi. Nokuba sine-hypothyroidism, asinayo i-thyroid emva kotyando, okanye sisebenzise unyango lwe-iodine ye-radioactive, umsebenzi we-thyroid uchaphazela imetabolism kwaye unokwenza ukuncipha komzimba kube ngumlo wokunyuka.

I-Hypothyroidism inokwenzeka i-metabolism epholileyo kwaye ibangele ukudinwaKe awutshisi iikhalori ngokufanelekileyo kwaye unesakhono esincinci okanye inkuthazo yokuzilolonga. Oku kunokwenza kube nzima ngakumbi ukususa amanqatha angafunwayo. Ukugcinwa kwamanzi kunye nokuqunjelwa okungapheliyo nako kunokufaka isandla ekuzuzeni ubunzima.

Ukuba idlala lengqula alisebenzi kakuhle, unyango olungafanelekanga lunokwenza ukuncipha komzimba kuphantse kube yinto engenakwenzeka, phezu kwako nje ukutya nokuzilolonga. Kwaye okukhona kuthatha ixesha ukufumana uxilongo, kokukhona ubunzima obuya kuzuza. Xa unobulali be-hypothyroidism, i-metabolism yakho inokucotha kakhulu, ibangele ukuba utshise iikhalori ezimbalwa ngosuku ngalunye.

umfazi one-hypothyroidism

ukutya okukhethekileyo

Akukho nto ilungileyo yokutya kwi-thyroid yakho, kodwa ngokuqhelekileyo kuyimfuneko ukwenza utshintsho olubalulekileyo kwindlela otya ngayo ukunciphisa umzimba ngempumelelo xa une-hypothyroidism. Nangona kunjalo, uhlobo lokutya ekufuneka silulandele luxhomekeke kwi-physiology yethu, uvakalelo lokutya, ukukwazi ukufunxa izondlo, kunye nempumelelo yomzimba ekutyeni, ukugcina, kunye nokutshisa i-carbohydrates.

Ezinye iingongoma ekufuneka uzigcine engqondweni zezi:

  • Sika iikhalori ngokubanzi: siya kusebenzisa i-calorie calculator app ukufumanisa ukuba sitya kangakanani kwaye yonke into esiyityayo nesiyiselayo.
  • Yandisa ukutya kwakho ifayibha: siya kufumana isixa esihle sefiber, enye yeendlela ezisisiseko ukuba sifuna ukunciphisa umzimba nge-hypothyroidism. Inokuvela kukutya okunefayibha ephezulu, izongezo, okanye zombini.
  • ukunciphisa i-carbs elula kunye noshukela: siya kuzama ukulandela ukutya okuphantsi kwe-glycemic index.
  • Ukutya okuchasayo: I-autoimmune kunye ne-anti-inflammatory type yokutya ingaba yinto efanelekileyo yokuyiqwalasela.
  • Ukutya kwepaleolithic: Ukutya kokutya okupheleleyo, okuncinci kwiswekile kunye nokungalungiswanga. Ukutya kwePaleolithic kunokunciphisa ukuvuvukala. Kufuneka nje siqinisekise ukuba sifumana i-iodine eyaneleyo.
  • tshintsha ishedyuli lokutya: sinokuzama ukutya okukhawulezileyo. Enye indlela enokusebenza yindlela yokutyisa idlelo imini yonke/ukutya okuncinci. Ukunciphisa ukutya kabini okanye kathathu ngosuku ngaphandle kwe-snacks okanye ukutya emva kwe-8pm kunokunceda ukuvuselela ukutshiswa kwamafutha kunye nokunceda ukulawula amahomoni endlala.
  • uvavanyo lwe-allergen Ukutya: Izilwanyana eziqhelekileyo ziquka ubisi, ingqolowa, i-soy, kunye neziqhamo ezithile kunye namantongomane. Ukuba sifumanisa i-allergies kuyo nayiphi na kwezi, siyakususa ekutyeni.
  • ukutya okungenayo gluten: Kukho unxibelelwano phakathi kobuntununtunu be-gluten kunye nesifo se-celiac kunye nophuhliso lwezifo ezizimele. Ezinye izigulana zichaze ukwehla okukhulu kobunzima xa zitshintshela kwi-gluten-free diet.

Ukutya okuvaliweyo

Kwezi meko kubalulekile ukuba ube nokutya okutyebileyo kwi-antioxidants, iivithamini B, i-Omega-3 eyimfuneko ye-fatty acids kunye nentsimbi. Ngokuqinisekileyo, ugqirha uye wamisela unyango oluqhelekileyo kunye nolawulo, kunye noluhlu lokutya okungavumelekanga kwimeko yakho. Okulandelayo, sityhila ezona zibalaseleyo.

Kukho ukutya okunokuthi kuthintelwe kakuhle kubantu abane-hypothyroidism abafuna ukunciphisa umzimba:

  • Ukutya okuneswekile, icaffeine kunye necarbohydrates esulungekileyo. Oku kutya kunokubangela amanqanaba aphantsi okudumba emzimbeni, okukhokelela kuxinzelelo. Ukunciphisa okanye ukuphelisa ezi zinto kunokunciphisa uxinzelelo kwi-thyroid engasebenzi.
  • Imivalo yamandla kunye nokutya okunemfuza eguquliweyo. Izigcini, izongezo, kunye neekhemikhali ezikwimivalo yamandla zinokuphazamisa ibhalansi ethambileyo ye-neurohormonal elawula i-homeostasis (indawo yangaphakathi yomzimba).
  • Abanyolukile. Kwabo bane-Hashimoto's thyroiditis (apho umzimba uvelisa amajoni omzimba ukuhlasela i-thyroid) kunye nesifo se-celiac (ukunganyangeki kwe-gluten), ukunciphisa ukutya okune-gluten, okufana nengqolowa, i-rye, kunye ne-oats, kunokunceda ukunciphisa amanqanaba e-antibody. Ukutya iinkozo ezinegluten eninzi kunokwenza ukufunxa amayeza kube nzima ngakumbi. Kunconywa ukuba ugweme ukutya okuqulethe le nto ukukhusela iingxaki ze-thyroid kunye nokuphucula ukusebenza kwayo. Sibhekisela kwiimveliso ezisekelwe kwingqolowa, i-rye, i-spelt, ibhali kunye ne-kamut.
  • zesoya. I-Soy ngendlela yobisi okanye i-tofu yaziwa ngokuthintela ukuveliswa kwehomoni ye-thyroid. I-Soy iqulethe i-isoflavones, i-chemical substance eguqula umsebenzi we-thyroid gland, ngakumbi kwizigulane ezinokungabikho kwe-iodine. Kunconywa ukuba ugweme ukusetyenziswa kwayo kuyo nayiphi na imimandla yayo: ubisi, ushizi, iprotheni okanye i-sauce.
  • imifuno ye-cruciferous. Nangona kunomsoco kakhulu (ikhaphetshu, i-broccoli, i-kale), ezi zinto zinokuphazamisa inkqubo yokuvelisa i-hormone ye-thyroid ukuya kwinqanaba elithile, ngakumbi xa idliwe eluhlaza. Ungaqhubeka nokutya oku kutya kuphekiweyo kodwa ngokumodareyitha kwaye uphephe ukukrwada.
  • Utywala. Le nto inetyhefu ayiboneleli nayiphi na inzuzo yezempilo, nokuba sisempilweni ngokupheleleyo. Kwakhona, utywala bunee<em>calories ezininzi ezinokuba negalelo ekufumaneni ubunzima. Kubantu abaneengxaki zedlala lengqula, utywala buyancipha ukusebenza komsebenzi wabo.
  • Ezinye iziqhamo. Ngethuba nje kukho ukusetyenziswa okuphakathi, akukho ngxaki. Into ekufuneka uyithathele ingqalelo sisixa seswekile abayityayo kwisiqhamo, kuba inokuchaphazela idlala lengqula. Kunconywa ukunciphisa ukusetyenziswa kweepesika, i-ananas, imango, ii-apula, iibhanana kunye ne-strawberries.
  • inyama ethile. Iisoseji ezicutshungulwayo zizityebi kwi-nitrites, i-nitrate kunye nezinye iikhemikhali ezininzi ezongezelelweyo, yiyo loo nto ziyingozi enkulu kubantu abane-hypothyroidism. Basenokude babangele izifo ukuba sihlala sizisebenzisa

ukutya okucetyiswayo

Ukutya kunamandla amakhulu kule pathology. Emva kokuba ugqirha eqinisekisa ukuba sihlupheka ngenxa ye-hypothyroidism, ngaphezu konyango oluthile lweziyobisi, uya kuncoma ukutya okusekelwe kukutya okulungileyo kwezi meko. Esinye sezondlo ezichaphazelekayo yi iodine, ngoko ke kucetyiswa kakhulu ukuba udle ukutya apho le minerali ininzi.

Umntu omdala osempilweni kufuneka atye malunga ne-200 micrograms ye-iodine ngosuku. Umbutho wezeMpilo weHlabathi uqinisekisa ukuba ngaphezu kwe-40% yabemi behlabathi banenqanaba lentsilelo yale minerali. Iodine ifumaneka kakhulu kwimifuno ekhuliswe emhlabeni nakwezo ziphuma elwandle (ishellfish nentlanzi). Nangona kubalulekile ukusebenzisa i-seaweed ngokumodareyitha ukuze singagqithisi i-iodine yethu.

Ukongeza kule minerali, kubalulekile ukuba sicinge ngezinye ii-micronutrients ezinje:

  • Zinc. Sinokuyifumana kwinyama ebomvu, ukutya kwaselwandle, intsholongwane yengqolowa kunye namandongomane. Khumbula ukuba iisoseji zicutshungulwa ngomxholo ophezulu we-nitrites, i-nitrate kunye nezinye iikhemikhali ezininzi ezongezelelweyo, ngoko ke azikhuthazwa ngabantu abane-hypothyroidism.
  • Intsimbi. Zombini inyama kunye nentlanzi ziqulathe le minerali.
  • IManganese. Ikhona kakhulu kwiinkozo, iinkozo kunye nembewu.
  • I-Vitamin A. Uya kuyifumana kwimifuno eluhlaza (i-chard, isipinashi), iitumato, iipepile, iiorenji, izaqathe, ithanga kunye nemango.

Kukho ukutya okuthile okufuneka kube sisiseko sokutya okukhethekileyo kwe-hypothyroidism. Nangona kucetyiswa ukuba uye kwi-dietitian-nutritionist, ezi zezona zinconywa kakhulu:

  • Iicarbohydrate ngokusekelwe kwiinkozo ezipheleleyo kunye nemifuno engekho-starchy. Banika amandla kunye nemvakalelo yokuhlutha. Ayibangeli iimpendulo ezivuthayo okanye ezizimelayo.
  • Ukutya okuphezulu kweprotein. Iintlanzi, iimbotyi, amaqanda (ingakumbi abamhlophe beqanda), iquinoa, amantongomane kunye nebhotela yeziqhamo. Ezi zinceda ukwakha ubunzima bemisipha kunye nokulwa nobuthathaka bemisipha obubangelwa yi-hypothyroidism.
  • ukutya okunamafutha okunempilo. Intlanzi enamafutha, imbewu yeflakisi, ioyile enyulu eyongezelelekileyo yomnquma kunye neeavokhado ziya kunceda ukulungelelanisa amanqanaba e-lipid, anokuthi alahleke kwimeko ye-hypothyroidism ende.
  • Yitya ngokwaneleyo izondlo. Ukunqongophala kwezondlo kunokuzenza mandundu ngakumbi iimpawu ze-thyroid ngenxa yokuba amajoni omzimba anokuphazamiseka. I-Selenium, i-zinc, kunye ne-iodine zixhasa umsebenzi we-thyroid, ngoko ke siya kuqinisekisa ukuba ukutya kwakho kubandakanya okwaneleyo kwezi micronutrients.
  • Yazisa kwakhona iintsholongwane ezisempilweni. Iiprobiotics zinokunceda ukubuyisela i-microbiome yamathumbu. I-microbiome ye-gut engalinganiyo (dysbiosis) ithathwa njengesizathu sokungalingani kwe-metabolic, kuquka i-thyroid kunye nesifo se-ovary polycystic.

ukutya kwe-hypothyroidism

Ezinye iindlela zokwenza imetabolism isebenze

Ukutya akuxhomekeke kuphela ekulahlekeni kwesisindo. Eminye imikhwa esempilweni eyimfuneko ukuze kusebenze imetabolism nge-hypothyroidism kufuneka ithathelwe ingqalelo.

Ukuzilolonga

Kwizigulane ezininzi ze-thyroid, ukulinganiselwa kwekhalori okanye ukuhlaziywa kokutya akwanelanga ukuvumela ukwehla kobunzima. I-Hypothyroidism inokucothisa imetabolism, oku kuthetha ukuba iikhalori ezimbalwa ziyafuneka, okwenza kube nzima ukusika iikhalori ezaneleyo ukwenza ukwehla okukhulu kobunzima.

Enye yezona zinto zibalulekileyo esinokuzenza ukwandisa imetabolism kukuzilolonga. Ukuzilolonga kunceda ukwenza imetabolism yakho isebenze ngakumbi ngokutshisa iikhalori kunye namafutha, ukwehlisa amanqanaba eswekile yegazi, kunye nokulinganisa iihomoni ezikhuthaza ukwehla kobunzima, njenge-leptin.

Kusenokufuneka senze okungakumbi kunoko iyure yokuzilolonga ngosuku. Abanye abaguli bedlala lengqula bancomela ngamandla inkqubo yoqeqesho ukuze kusebenze izihlunu kunye nokwakha izihlunu. Ezinye izigulane zifumene ukuhamba, i-Pilates, ukuphakamisa ubunzima, kunye nezinye iindlela zokuzilolonga ukuze zisebenze.

Ukuba kufuneka sibeke phambili ukuba loluphi uhlobo lokuzilolonga emasilwenze, siya kuqeqesho lwamandla kunye nokwakha izihlunu ukuze sifumane inzuzo enkulu.

Lala ngakumbi

Enye yezona zinto zibalulekileyo esinokuzenza ukuze sinciphise umzimba kukulala ngokwaneleyo. Izifundo ezininzi zinxibelelanisa ukulahlwa kokulala ukucotha imetabolism kunye nokutyeba. Ukungalali ngokwaneleyo kunokusenza sibe sesichengeni sokuhlaselwa sisifo sentliziyo okanye seswekile.

Ke ngoko, ukuba ukwehla kobunzima kungumngeni, siya kuzama ukulala iiyure ezisixhenxe okanye ngaphezulu rhoqo ebusuku.

Ukuthatha amayeza e-hypothyroidism

Ihomoni ye-thyroid kufuneka ithathwe kwisisu esingenalutho into yokuqala ekuseni kunye namanzi amaninzi. Asiyi kuyithatha kunye nawo nawaphi na amanye amayeza kwaye siya kulinda ubuncinane imizuzu engama-30 ukuya kwengama-60 ngaphambi kokuba sifumane isidlo sakusasa.

Ukuba umgangatho wedlala lengqula awukafiki kwindawo obufanele ube kuyo xa sithatha amayeza ngokuchanekileyo, oko kusenokuchaphazela amandla okuncipha.

Kuphephe ukunganyamezeli ukutya

Ukunganyamezeli kokutya kunokuba nzima ukukubona okanye ukucinezela xa une-hypothyroidism, kuba iimpawu zinokufana nezo zesifo. Ukunganyamezeli kwe-gluten, umzekelo, kunokubangela ukuqunjelwa, ukukhathala kunye noxinzelelo. Ukunganyamezeli kweLactose nako kunokubangela ukuqunjelwa, okunokubonwa njengokuzuza ubunzima.

Ukunganyangeki kweGluten kunye ne-lactose kunokukhokelela ekulahlekeni kwesisindo esingalindelekanga, iimpawu ezihlala zivela kwi-hyperthyroidism, apho i-thyroid ingasebenzi kakhulu.


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