Kurasikirwa uremu kunogona kuva chigumbuso chevanhu vakawanda vane utachiona husingaiti. Pasinei nokuti une hypothyroidism, kana kuti hauna utachiona mushure mekuvhiyiwa kana iodine reyodine (RAI), hapana mubvunzo kuti kune vazhinji vedu, utachiona hunochinja hutachiona, uye hunoita kuti muviri uwedzere kuhondo. Pano pane mazano gumi anoshamisa anokwanisa kukubatsira iwe pakupedzisira kutakura kuora mwoyo kwako kushungurudzika, uye kuenderera mberi.
1. Ita Kuti Chokwadi Utano Hwako Utano hwakanaka
Mukureva kwekurema, kurasikirwa kwezviratidzo, uye hutano hutano hwakanaka, kune varwere vazhinji vane utachiona, hazvina kukwana kuti chiremba wako aongorore hypothyroidism, uye anokupa mishonga. Kuwedzera pane kurapwa kwemazuva ose, unogona kudiwa zvakanakisisa kurapwa, kuve nechokwadi kuti masero ako ari kuwana oxygen nesimba ravanoda kubvumira kuti muviri wako uite basa rako.
Chii chakakosha kurapwa? Vanachiremba vanoverengeka vakagovana zvavanofunga pamusoro pehutano hwe hypothyroidism kurapwa , asi pano pfupiso yekukurumidza:
- Kazhinji, TSH iri pasi pe 2.0
- Iko Free T3 iri muhafu yepamusoro yenhare yekutsvaga, kana kunyange yepamusoro 25 percentile yeropa rekutarisa
- Iko Free T4 iri muhafu yepamusoro yenhare yekutarisa (kunze kwekuti uri pamishonga yeT4 / T3, pane imwe nguva iyo dzimwe nguva inogona kunge iri pasi)
Kana nhamba yako isingaenzaniswi kumusoro, inguva yekukurukura nemuranda wako nezvehutano hwe hypothyroidism kurapwa .
Uye kana chiremba wako achingofarira kukuendesa kune "yakarongeka" mararamiro, zvino ndiyo nguva yechiremba mutsva .
2. Kurara!
Chimwe chezvinhu zvinonyanya kukosha zvaunogona kuita ndowana kukwana kwakakwana. Kana iwe uchida kushaya uremu, nyanzvi inoti vakadzi vanovata maawa mashanu kana zvishoma pamusiku kazhinji vanorema kupfuura vakadzi vanorara maawa manomwe usiku.
Ichokwadi, vakadzi vakadzirara maawa mashanu usiku nehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehupfumi (kuwedzera kwemaundi makumi matatu kana kupfuura) uye 15% mukana wekuwedzera kuva wanyanyisa pamusoro pekudzidza kwemakore gumi nematanhatu, zvichienzaniswa neavo uyo akarara maawa manomwe usiku.
Saka kana kurasikirwa kuoma kunonetsa, tora maawa manomwe usiku.
3. Funga Kuenda Gluten-Free
Pane kuwirirana pakati pehutano hwehutemene uye chirwere chechiliac , uye nekuvandudzwa kwemamiriro ekudzivirira, kusanganisira Hashimoto's thyroiditis . Vamwe varwere vakataura kukosha kwekurasikirwa kwepamusoro apo pavakashandura kune zvokudya zvisingabhadhari.
Kuti uitange, haufaniri kuzvipira kune hupenyu hwose hwekudya pasina gluten. Edza kudya guten-isina mwedzi mitatu, uye kana ukacherechedza kuderera, simba rakawanda, uye iwe unorasikirwa nehumwe uremu, ichi chiratidzo chakanaka chokuti kubvisa gluten kunobatsira kurasikirwa kwemaitiro kwako.
4. Edza Nzira dzakasiyana dzekudya
Hapana mumwe "anonyanya kudya chirwere chetachiona." Saka kana iwe wakamboedza yekutengesera kurasikirwa purogiramu, uye haigoni kushanda, edza imwe yakasiyana. Kana ukaedza pasi-carb, uye izvozvo hazvishande, edza nzira yePaleo. Kana iwe usina kumboedza kubvisa shuga, kana mukaka, ita izvozvo.
Ndakanzwa kubva kune vane chirwere chetachiona vakaremerwa nechepasi-carb, vegan, vegetarian, Paleo, Vatariri Weight, Nutrisystem, Jenny Craig, uye mamwe marudzi akasiyana-siyana ezvirongwa uye zvirongwa.
Chinokosha kuedza nzira dzakasiyana, uye paunowana chimwe chinhu chiri kushanda, ramba nacho!
5. Ita Zita rako reMetabolism
Kunyange zvazvo hypothyroidism inogona kuderedza utachiona, kurapa kwakakodzera kunofanira kubatsira kudzorera metabolism kune imwe nzira yakawanda. Izvozvo zvakati, vamwe varwere vanocherechedza zvishoma nezvishoma-kudarika-zvinowanzoitwa metabolism, kunyange nehutano hwakanaka.
Mhinduro yacho? Shandisa simba rako rekusimudzira muviri! Kudzidzira - kunyanya kufambisa kunowedzera musimba, pamwe nehuwandu hwe hydration, uye kudya zvokudya zvinorema zvakanyanya zvinogona kubatsira vose kusimbisa metabolism. Ichi chinyorwa chinotsanangura zvaungagona kuita kuti utachiona hwemetabolism hufambe!
6. Chengetedza Kuchengeta Glucose
Zvakakosha kuve nechokwadi kuti kutsanya kwako glucose (shuga yeropa) haisi yakakwirira. Kutsanya kwepamusoro kwepamusoro makumi mapfumbamwe nemasere kunogona kuva chiratidzo chekuchengetedzwa kwe insulin uye pre-diabetes, iyo inogona kuita kuti kurasikirwa kuve kwakanyanya kuoma. Nokuda kwepamusoro-soro, chiremba wako anokwanisa kupa chirwere chechirwere cheshuga 2 se metformin. Asi nokuda kwemashure emumucheto, kuderedza shuga nemakrohydrates mukudya kwako, uye kutevera kudya kwakagadzikana kwegrobhahydrates kurongedzerwa - Ndinoda Dr. Ron Rosedale's "Rosedale Diet Plan" - inogona kuderedza shuga yeropa, uye kubatsira kuburikidza nekurasikirwa kweropa.
7. Verenga uye Dzidza
Kana iwe uchida kunzwisisa zvakakwana nezvehutachiona, metabolism, kuedza kurema, uye mazano ekudya uye mirayiridzo, ungada kuverenga bhuku rangu rinonzi Thyroid Diet Revolution . Iniwo ndinokurudzira Dr. Sara Gottfried bhuku rinonzi The Hormone Reset Diet .
8. Shanduko PAUNODA
Zvimwe zvidzidzo zvakaratidza kuti chirwere chetachiona hachifaniri kushaya kurasikirwa nekubudirira apo inotevera "mini-kudya" / kufudza zuva rose kuswedera kudya. Pane kudaro, kudzivirira kudya kudya kwemaviri kana katatu pazuva, pasina mbiriso, uye pasina zvokudya mushure mechinomwe masikati, zvinogona kubatsira kukurudzira mafuta-kupisa, uye kubatsira kutonga mahomoni ane nzara.
Imwe nzira inogona kubudirira ndeyekutsanya kwenguva pfupi, kana nguva-kurega kudya. Dzidza zvakawanda nezvekutsanya mukati uye nguva-dzisingatariswi nzira yekudya.
9. Tarisa Utachiona-Usina Zvokudya Zvokudya
Kana uri kuedza kurasikirwa nehutemi, unofunganya kuti urege kudarika goitrogens yakasviba (michero cruciferous sepinashi , kare, kabichi, nezvimwe, izvo zvinogona kuderedza utachiona hwako pasi.) Iwe unodawo kuchenjerera nezve soy rakawanda , iyo inogona kudzivirira utano hwekodhi, uye inotadzisa utachiona pasi.
Dzidza zvakawanda pamusoro pezvokudya zvehutori-zvisina kunaka zvino .
10. Mvura uye Fiber
Zvinonyanya kukosha kune vatachiona hwetachiona kuti uone kuti uri kunwa mvura yakakwana . Hydration inobatsira metabolism, uye inobatsirawo kubvisa tsvina inowanikwa munzira yekurasikirwa.
Zvakakoshawo kuti uve nechokwadi chokuti kudya kwako kunosanganisira fiber yakakwana. Heino urongwa hwezvokudya zvepamusoro-fibhi . (Asi yeuka kuti goitrogens inofanira kubikwa kana kupiswa kuti irege kuderedza utachiona hwako!)