Kana iwe uri chirwere chemutachiona uchiedza kushaya uremu, unogona kunge wakacherechedza kuti zvinogona kunge zvakaoma. Pano pane kudya kwakasiyana-siyana uye kuora kurasikirwa zvakavanzika kukubatsira iwe kukunda hondo yacho nehuwandu hwepounds.
Shandura Zvokudya Zvako
Zvinogona kuva zvakaoma kana kunzwa kunzwa zvisingakwanisi kuderedza uremu kana uri hypothyroid. Asi zvinogoneka.
Kuita shanduko yakakura pane kudya kwako kunowanzodiwa kuti ugone kushaya uremu nemamiriro ezvinhu ehutachiona. Ndezvipi zvokudya zvekutevera, zvisinei, zvinoenderana nehutano hwakasiyana-siyana, hunoita zvekudya, kunzwisiswa kwekudya, uye kubudirira pakugadzirisa muviri, kuchengetedza, uye kupisa makhahydrates, pakati pezvimwe zvinhu.
Zvimwe zvinosvika pakufunga zvinosanganisira:
- Kakawanda kemori inorambidzwa
- Kudzivisa kudarika kwetachiona-kunonoka zvakasvibira goitrogenic kudya nemiriwo yakafanana kare, sipinashi, uye broccoli. (Cherechedzai miti yakasvibirira yejusi kunyanya!)
- Kubvisa gluten / gorosi kubva pane zvokudya zvako nekutevera kudya kweguten-pasina.
- Kugadzirisa ma carbohydrates ega ega uye shuga nokutevera zvokudya zvishoma-glycemic.
- Kutevera chirwere chinopesana-kupisa, chakadai seA autoimmune Protocol / Anti-Inflammatory / AIP Diet.
- Tevera kusatengesa, pasi-shuga, zvokudya zvakakwana kudya zvakadai sePaleo Diet.
- Tevera zvokudya zvakaderera-carbohydrate kana zvakaderera zvakanyanya-carbohydrate sekudya se ketogenic.
- Kuchinja nguva yezvokudya zvako, zvakadai sekutevera kudya kwekutsanya kwemukati.
- Kuongororwa uye nekubvisa chero nyama ipi zvayo yezvokudya. Zvose zvinowanzobatanidza dairy, gorosi, soy, uye zvimwe zvibereko nemiti.
Ita Kuti Maitiro Ako Awedzere
Kune varwere vakawanda vane chirwere chetachiona, kana thyroid yako isingagoneki uye iwe uri hypothyroid, kusava nekurapa-kana kusakwanira kurapwa-kunogona kuita kuti uremu hwemitambo hugone kuitika, pasinei nokudya uye kurovedza muviri.
Chokutanga, zvakakosha kuti yako hypothyroidism inowanikwa nokukurumidza sezvinobvira. Iyo yakareba iwe inotora iwe kuti uongororwe ne hypothyroidism, kuwedzera kuwanda kwaunogona kuwana. Paunenge uchiva hypothyroid, kunyange TSH yako isati yasimudzirwa zvakakwana kuti uwane mishonga, simba rako remetabolism rinogona kuderera zvakanyanya, kupisa zvishoma makori zuva rega rega. Hypothyroidism inogonawo kuita kuti iwe uneta, uchitya, uye zvishoma zvishoma kuti uite zvekudzidzira, izvo zvinoitawo kuderedza metabolism yako. Uye, paunenge wakaneta, unogona kudya zvakanyanya zvekudya zvesukari uye makhahyhidhini emasimba. Kana iwe uine zviratidzo zvehutano, ona chiremba pakarepo, uye uve nezivo uye uzive nezvehutachiona uye hurongwa hwekurapa.
Chechipiri, ramba uchiyeuka kuti varwere vazhinji avo vakambobviswa kushandiswa kwehutachiona kana kurapa iodine (RAI) kuguma hypothyroid. Asi kunogona kunonoka pakati pekurapa kwako uye kutanga kwetrosiyo hormone mishonga yemishonga, zvichisiya iwe hypothyroid kwenguva yakareba. Iva nepurogiramu munzvimbo pamwe nechiremba wako wehutachiona nguva dzose mushure mekuvhiyiwa kana RAI kuitira kuti kurapa kwako kunogona kutanga nokukurumidza apo pane uchapupu hwokuti uri hypothyroid.
Iwe unogonawo kuongorora kana uine RAI inopesana nedzimwe hyperthyroidism uye Graves 'zvirwere. Zvimwe zvidzidzo zvakaona kuti kubva pa50 kusvika ku85 muzana yevarwere vakawana uremu mushure meRAI uye kune kuwedzera kunoshamisa kwekuneta kwepamusoro pakati pevarwere vepakutanga vane hyperthyroid vane chirwere cheRI. Taura nemushandi wako nezvemafuro ako emaruva '/ hyperthyroidism .
Chechitatu, usafungidzira kuti kungova nemishonga yekemikari kuchaita kuti uremerwe uremu. Kune varwere vakawanda, kurapwa kunoda kuiswa zvakanaka, izvo zvinogona kusanganisira kuchengeta TSH mumucheto wezasi wezera, kugadzirisa mahara emahara eT3 neT3 nemishonga yemasikirwo chaiwo , kana kuderedza kuchinja kweT3 mazinga. Tsvaga kuti dzimwe dzipi dzenyika dzakanyanyobatanidza dzidziso dzehutano dzinofanira kutaura nezvematanho mune zvakakwana hypothyroidism kurapwa .
Pakupedzisira, vamwe vashandi vanotendawo kuti humoni kusanetsa matambudziko-kusanganisira leptin kusagadzikana uye insulin kudzivisa -kubatanidza kune zvinetso varwere vakawanda vane utachiona vanotarisana nekurasikirwa . Izvi zvinoreva kuti iwe unofanira kufunga kuti kuva nekutsanya kwako glucose uye mazinga eptin akaongororwa, akaongororwa, uye anobatwa.
Edzai Metabolism-Kuwedzera Kuita Kudzidzira
Kune varwere vazhinji vane utachiona, kukanganiswa kwekoriori kana kunyange kudyiwa kwekudya hakukwanisi kubvumira kushaya kurasikirwa. Hypothyroidism inogona kuderedza kushandiswa kwemasabolism, zvinoreva kuti unoda kuderedza makirori, zvichiita kuti zvive zvakaoma kutema makorikiti akakwana kuti uite kukosha kwekureruka. Chimwe chezvinhu zvinonyanya kukosha zvaunogona kuita kuti uwedzere metabolism yako . Kuita muviri kunobatsira kuita kuti muviri wako uwedzere kubudirira nekubatsira kupisa makirori nemafuta, kuderedza shuga yeropa, uye kuenzanisa uremu-kurasikirwa kukurudzira mahomoni akadai se leptin.
Kana iwe uchida kushaya uremu, iwe unoda kuita zvimwe zvekurovedza kupfuura zvaungatarisira. Maererano nenyanzvi, vanhu vane utano hwemazuva ose vanodikanwa vanoda maminitsi makumi matanhatu ekuita basa rega rega zuva rega roga kuti varambe uremu uye vadzivise kupfuma kwakanyanya. Kana iwe uri hypothyroid uye uchida kuurasikirwa, iwe ungangodaro unoda kuita zvinopfuura awa rimwe zuva rekuvhima.
Vamwe varwere vetachiona vanokurudzira kuti musikana uite basa uye chirongwa chekuita maDVD rekuita basa rinonzi T-Tapp. Vamwe varwere vakawana vachifamba, Pilates, vachisimudza zvisikwa, uye mamwe maitiro ekuita basa. Kana iwe uchifanira kuisa mararamiro emhando ipi yekurovedza muviri, funga nezvekudzidziswa kwesimba uye kurovedza muviri izvo zvinovaka musimba nokuda kwezvakawanda zvinowanikwa mumagetsi.
Kunzwisisa Mishonga Yako
Zvimwe zvemishonga madhaini anopa maitiro ehutano hwako hwehutano uye zvinetso zvinogona kuita kuti uwedzere kuwedzera. Semuenzaniso, zvinodhaka zvinotevera zvinosanganiswa nehupfumi:
- Antithyroid mishonga yakadai semethimazole uye PTU inoshandiswa mukurapa zvirwere zveCheves uye hyperthyroidism
- Beta blockers (kazhinji inoshandiswa kurapa hyperthyroidism)
- Steroid anti-inflammatories (kureva prednisone)
- Estrogen uye progesterone zvakasununguka, kana pamwe chete se "pill" kana kuti mune hormone replacement therapy
- Vamwe vanodzvinyirira, kunyanya Prozac, Paxil, uye Zoloft
- Maitiro-kugadzirisa uye anticonvulsant zvinodhaka zvakadai sezvipi zvinopiwa bipolar disorder, kusanganisira lithium, valproate (Depakote) uye carbamazepine (Tegretol)
Kana iwe uri pane imwe yemishonga iyi nekuwana uremu, taura nachiremba wako pamusoro pezvaunofunganya.
Iko kunewo mazana e-the-counter kudya uye kushaya kurasikirwa kunowedzera pamusika. Zvishomanana zvishoma zvacho zvakaedzwa kana zvinoratidzwa kuti zvinobudirira. Vakawanda vavo vakaratidza zvimwe zvikwereti zvishoma kuburikidza nekuderedza chido chako kana kubatsira kukurudzira mafuta kupisa. Dzinosanganisira:
- Conjugated linoleic acid (CLA)
- Caralluma fimbriata
- Hoodia
- Cinnamon
Wana Mvura Yakakwana uye Fiber
Kana uri kuedza kuora muviri, zvinonyanya kunge iwe hauna kuwana mvura yakakwana. Mvura inobatsira kushandiswa kwemasabolism kushanda zvakajeka. Inogonawo kubatsira kuderedza kudya, kubvisa kuchengetedza kwemvura uye kubvongodza, nekuvandudza kuparadzwa nekudya. Iwe unogona kuziva nezvemazano anowanzoshandisa kunwa magirasi masere masere pazuva, asi dzimwe nyanzvi dzinokurudzira kuti unwe imwe magirasi makumi mapfumbamwe nemakumi maviri emakiromita makumi maviri ekurema iwe unoda kurasikirwa.
Firipi Goglia, munyori weTrans Up the Heat: Zivhura Mafuta-Anopisa Mvura Yako yeMetabolism , anokurudzira kunwa imwechete yemvura pamapirundi emuyero. Kune vanhu vakawanda, izvi zvinopedzisira kuva huru pane zvisingasviki 64 masikati pazuva. Kana iwe uri padanda, kana kuora muviri kunonoka, zvakakosha kuedza.
Iwe zvakare uri kutora fiber yakakwana. Kuwana huwandu hwakawanda hwehutachiona humwe hwemashoko makuru eunogona kuita sechirwere chetachiona kana iwe uchida kushaya uremu. Fiber ine zvikomborero zvizhinji kune vanhu vane hypothyroidism vari kuedza kurasikirwa nehutemi, uye inogona kubva kune zvokudya, kuwedzera, kana zvose. Verenga pamusoro pezvokudya zvepamusoro-fibhi uye kuti unobatanidza sei fibiti mune zvekudya kwako.
Wana Zvakakwana Kurara
Chinhu chakakosha pakurasikirwa nekurema kuve kuwana kukwana kwakakwana. Kuongorora kwakasiyana kunobatanidza kuraswa kwekurara kusvika kunonoka kwemetabolism uye kuwedzera kuwedzera. Chimwe cheongororo yemakore gumi nematanhatu chakawana kuti vakadzi vanovata maawa mashanu usiku huri ne 32 muzana yepamusoro yekuwana huwandu hwekuremera-yakaita sepaundi makumi matatu nembiri kana kupfuura-uye vaiva 15 mukana wekuwedzera kuve wakanyanyisa pamusoro pekudzidza, kana vachienzanisa kune avo vakarara maawa manomwe usiku. Vamwe vashandi vakakurudzira kuti iwe unotamba kupedza kuita mangwanani uye kushandisa nguva kuti uwedzere kurara.
Shoko Rinobva
Kana iwe uchinzwa sokuti wave uchiita zvinhu zvose zvakanaka uye uri kushungurudzika nechikwereti chinoramba kukanganisa, kune imwe yekudya kwekupedzisira yekupikira: Usarega! Gadzirai, uye tanga kutarisana nekugadzirisa kudya kwako uye kurerutsa purogiramu nekutsvaga zvakawanda pamusoro pokuti ungasvetuka sei kuburikidza nekurasikirwa kwemafuro , uye uongorore mamwe mazano kune vane chirwere chetachiona mukuita kuti kudya kwako kuve kwakashanda kuti uwane kurasikirwa kwekureruka .
> Sources:
> Braverman, L, Cooper D. Werner & Ingbar's The Thyroid, 10th Edition. WLL / Wolters Kluwer; 2012.
> Garber, J. et. al. "Clinical Practice Guidelines for Hypothyroidism," Endocrine Practice, Nov / Dec 2012.
> Hainer V, et al. "Ko utachiona hwetachiona uye thyrotropin hunobatanidzwa nehutachiona hwema cardiometabolic nekusimbiswa kwe insulin kunyange mune zvidzidzo zve euthyroid?" Vnitr Lek. 2016 Kuwa; 62 (Suppl 3): 63-67. ChiCzech.
> Laurberg, P. et al. "Basa reTiyosi uye Kuwedzeredza." Eur Thyroid J. 2012 Oct; 1 (3): 159-167. Yakabudiswa paIndaneti 2012 Sep 22. Chii: 10.1159 / 000342994.
> Iacobellis, G., et al. "Ukama hwehutachiona hunoshanda nemuviri mashizha index, leptin, insulin senzwi uye adiponectin mumadzimai euthyroid ane vakadzi vakawanda." Clinical Endocrinology, 2005. 62 (4), 487-491.