Kana iwe uri chirwere chetachiona, pane mukana wakanaka wekuti uri kutambura kuti uremerwe uremu . Vanhu vazhinji vane zvirwere zvehutano - Hashimoto's and hypothyroidism , Graves 'chirwere uye hyperthyroidism, kanzera yekanda - inopera zvachose hypothyroid. Kunyangwe mushure mekurapa, izvi zvinogona kuguma nekuderedza kuderedza muviri, kuchinja munzira yaunoshandisa makhahydrates uye shuga, uye kuneta kunokuchengetedza kubva pakuwana muviri wakakwana.
Semumwe munhu ane chirwere chetachiona, kana iwe uri kuedza kurasikirwa nekurema - kana kudzivisa kuwedzera kuwanda - hezvino nzira 30 iwe unogona kuwedzera kusadya kwako kuitira kuti kuita kwako kuve kubudirira.
Ita Kazhinji Zvokudya Zvokudya Zvakanaka
Heano mamwe maitiro ezvokudya zvekudya zvakakwana, uye anogona kukubatsira kuti uwane hupfumi hwekurasikirwa.
1. Shandisa uswa hwakadyiwa nyama inokonzerwa neuswa, zvichienzaniswa nehupfu-hunodyiwa, kana zvichibvira. Vanowanzova nehuwandu hwehutano hwakanaka, uye shomanana.
2. Shandisai organic, hormone mishonga yemakaka - kunopesana nemiti isina-organic, hormone yakasvibiswa michina - kana zvichibvira. Haasi dambudziko rakaoma kune maitiro ezvirwere zvemuviri wako.
3. Kuwedzera mamwe "mafuta akanaka" - samafuta omuorivhi, avocado, uye nutswe anopa utano - mune zvekudya. Mafuta akanaka ari kuzadza, uye anogona kukubatsira iwe kudya zvishoma pasi rose makori. Iyo inewo anti-inflammatory properties.
4. Paunenge uchidya mapuroteni, sarudza hutano hwakanaka, hutsika hwemaproteni emvura - hove, zvakakoshwa zve nyama uye huku, uye nyemba zvinogona kuva sarudzo dzakanaka,
5. Inwai mvura zhinji yakachena. (Dzimwe nyanzvi dzinokurudzira kuti iwe unotora chikamu che2 kusvika kune imwechete yemvura yepaundi imwechete yepfungwa yako kuyerwa, pazuva.)
6. Tora zvakawanda fibra - 25-30 mg pazuva. Fibibatsi inobatsira nekuzara, uye kupera / kupera. (Verenga zvakawanda pamusoro pezvakabatsiri zve fiber kune vane chirwere chetachiona , pamwe chete nepamusoro-soro fiber, pano.)
Zvimwe mazano eTroroid-Specific
Heano mamwe maonero akanangana nevarwere vehutano.
7. Funga nezvekudya kusina-gluten . Vamwe varwere vane utachiona vanorondedzera kubhururuka kuderera, kuderedzwa kwemafa uye marwadzo, zviratidzo zvishoma, uye kuvandudza mano ekurasikirwa nehutano pavanotevera kudya kwe-gluten. (Muzviitiko zvisingawanzoitiki, kana chirwere cheliacac isipi chinokonzera chirwere chetachiona chekudzivirira muviri , kuenda kune-gluten-kunogona kukonzera kuregererwa kwetachiona.)
8. Usapinda mubhokisi pane soy . Zvokudya zveSoy zvinogona kupindira nekukwanisa kwako kugamuchira mishonga yako yekirori uye inogona kuva nekuderera kunononoka pahutachiona hwako. Kana iwe uchidya soy, inofanirwa kunge yakaita seyimboti, uye inofanirwa, mune maitiro ayo akafuridzirwa.
9. Chenjerera neBrazil nuts. Icho chinhu chakakwirira che selenium - iyo inowedzera kukurudzirwa kuti iite autoimmune chirwere chetachiona - asi anopfuura rimwe kana maviri nutsana pazuva anogona kusimudzira selenium kune utachiona hunotyisa. Uyewo, durai mazamu eBrazil kana iwe uri kutora selenium kuwedzera.
Bvisa Kudzvinyirira Kwezvokudya
Zvimwe zvekudya uye zvinokonzera zvinokonzera kushushikana nekugadzirisa chirwere chako, zvirwere zvezvirwere, uye endocrine system. Heano mamwe mazano.
10. Deredza kana kuvhara sukari yakanatswa uye sirasi yepamusoro ye fructose.
11. Kupedza zvishoma kana shuga uye shuga inobata, kusanganisira mabikira.
12. Deredza kana kubvisa zvinwiwa zvinotapira zvinotapira
13. Kubvisa zvinonhuwira zvekugadzirira uye kudya zvinodhaka zvachose. Pane uchapupu hwokuti haibatsiri nekurema, uye zvinogona kuita kuti uwedzere kuwedzera.
14. Kana uchinge uine zvokudya zvekudya - kureva, dairy, nuts, mbeu, etc. - kubvisa zvokudya izvi kubva pakudya kwako. Kudya zvokudya zvinokonzera zvokudya zvinokonzera kukurumidza kuputika.
15. Deredza coffee. Kaffeine yakawanda inogona kunyanya kushungurudza nokuda kwezvinyorwa zvezere uye zvinogona kukonzera cortisol mazinga kukura - izvo zvingave zvisingabatsiri kukura kwemaitiro ako.
16. Usanwa doro rinodhaka. Inogona kukura chido uye kuderedza kukwanisa kwako kuita zvisarudzo zvakanaka zvekudya.
Chengeta Ropa Suga Kubva Kubva
Apo shuga yeropa inokwira nokukurumidza uye nguva dzose, inogona kuderedza simba remuviri wako wekugadzira glucose, zvichiita kuti pave nehuwandu hwehutachiona hwehutachiona hwekare uye kushaya kurasikirwa kwemazivi kunowedzera.
17. Tungamira zvokudya zvakagadziriswa nemakinhydrates, pasi-glycemic. Chimwe chikafu chandakawana chakakosha ndecheRosedale Diet. (Heino urongwa hwehutachiona hwekudya zvakasiyana-siyana.)
18. Usapfurikidza ma carbohydrates ari nyore uye zvokudya zvesukari panguva yekudya kumwe.
19. Dzimwe nyanzvi dzinopa utano dzinokurudzira kuti utore mapepa akawanda eplllium fiber apo iwe unodya zvokudya zvakaderera, kuitira kuti udzikise kuderedza kwekudya kwezvokudya izvozvo.
20. Movement muongorori Teresa Tapp anorayira kuita chiratidzo chake chekuti "hoe-down" maitiro mushure mekudya zvokudya zvakanyanya-glycemic kana kudya. (Unogona kudzidza maitiro ekuita T-Tapp Hoe-downs pfupi iyi video ye Youtube.
Usapindira Rawrogenic Foods Raw
Vachirwere chechirwere (kunze kwevaya vasina chirwere chetrosi) vanofanira kungwarira pamusoro pokudarika nezvokudya zvinonzi goitrogens . Vanogona kunonoka utachiona uye kukurudzira kugadzirwa kwegomba (goroid yakawedzerwa.)
21. Kubika nekukuya kunogona kubatsira kuderedza huwandu hwehupenyu hwekudya izvi, saka iva nechokwadi chokuti vazhinji vema goitrogens ako haasi mavara.
22. Iva kunyanya kunyatsofungisisa nezvehuichu juicing - zvimwe zvezvinhu zvakakurumbira zvinokonzera utachiona-kutambisa goitrogens, uye juicing inowanzozviisa muhuwandu hwakawanda.
Heino runyararo rwezvimwe zvinowanzodiwa goitrogenic foods:
Bok choy
Broccoli
Broccolini
Brussels inomera
Cabbage
Koliflower
Collards
Daikon
Kale
Kohlrabi
Millet
Peanuts
Rutabaga
Sipinachi
Turnips
Watercress
Heino pane zvakanyatsorondedzerwa zve goitrogenic foods.
Shandura Nguva Yezvokudya Zvako
Dzimwe nyanzvi dzinofunga kuti kudya kwechinguva chiduku, "kufudza zuva rose" kunogona kunge kusingabatsiri kushaya kurasikirwa kwevatachiona hwetachiona. Inofanirwa here? Hazvibvumiri nguva yakakwana yokuti muviri uende kubva pane mafuta-kuchengetedza kuva mafuta-moto mode. Kusvikira pakupedzisira, heino mamwe mazano:
23. Usadya zvakanyanya pane chero kudya.
24. Idya zvekudya zviviri kana zvitatu pazuva, uye pasina mabikuro pakati.
25. Usadya kudya mushure mechinomwe masikati
26. Edzai kwemaawa gumi kusvika pa12 pakati pekudya kwemanheru, uye mangwanani. Izvi zvinokurudzira mafuta-moto.
Iva Nemafungiro Paunodya
Paunenge uchinetseka kana iwe uchidya, muviri wako hausi mukana wekusunungura nzara, satiety, uye mafuta-anouraya mahomoni. Inokurudzirawo mazinga epamusoro eAdrenal hormone cortisol, iyo inokurudzira kunyanya kugadziriswa kwemafuta, zvikuru munharaunda yako. Kuita pfungwa paunenge uchidya kunogona kubatsira kuvandudza pfungwa yako yekuzara, uye kuderedza kushushikana kwako paunenge uchidya.
27. Tora mafiriro matatu okuchenesa mushure mekudya pamwe nehomwe
28. Tora kufema kwakadzika pakati pekumhanya
29. Idya zvishoma nezvishoma, uye chengeta zvokudya zvako zvakakwana.
30. Usaita zvakawanda kana uchidya. Izvi zvinoreva, usadya uchimira, mumotokari yako, uchiverenga, uchiona TV, kana kuti uchiri kutaura pafoni
Mamwe mazano kubva kune nyanzvi yezvokudya uye munyori Marc David.