Dzorera uye Udzose Pfungwa Dzako neMuviri Neaya Mazano Mashoma
Paunenge uri hypothyroid, zviratidzo zvakadai sokuneta kana kuoma kuora muviri zvingangove zvakabatana nedonho mumetabolism yako inowanzosangana nekirorosi isina kushandiswa.
Kunyangwe mushure mekuti thy hypothyroidism inobatwa zvakanaka nekemikari yehomoni inoshandiswa , unogona kuwana kuti yako yemetabolism haisati yadzokera kune yaimbova. Uku kusvibiswa mumasabolism ako kunogona kukusiya uchinzwa wakaneta, uye usingakwanisi kuderedza uremu, pasinei nekudya kwakakwana-koriori uye muviri.
Izvo zvakakosha ndezvokuti pane nzira dzaungatora nadzo kuti ubatsire kumutsidzira uye kusimbisa simba rako remasabolism.
Iva Nechokwadi Kuti Unodya Kudya
Kana iwe usingadyi zvokudya zvekudya, iwe unononoka pasi metabolism yako uye wotumira muviri ku "nzara yemafungiro," uchifunga kuti nzara nokuti uri kuenda kwenguva yakareba pasina kudya. Nzira iyi yekushaya nzara inokuita kuti usanyanya kushanda pakupisa mafuta, uye iwe unoguma uchida zvishoma maekoriki munguva.
Chengeta Cheori Yenyu Inonzi Intake
Kuti uremerwe uremu, iwe unofanirwa kuziva kuti mangani emakoriri aunopedza zuva rimwe nerimwe. Kunyange zvazvo zvakanakisisa kuti ukurukure iwe pachako wekoriyano inoda newachiremba wako kana wekudya zvinovaka muviri, heino mamwe mazano anowanikwa,
Maererano neDhipatimendi reZvipatano neHuman Services, vanhu vanopfuura makumi matatu vanogara vachida kubva 2,000 kusvika ku400 mairi makori pazuva, uye varume vanoshingaira vanobva kune 2 400 kusvika 2,800 makorikori pazuva. Sedentary vakadzi vanopfuura 30 vanoda 1 600 kusvika 1,800 makorikori pazuva, uye vakadzi vanoshingaira vanoda kubva 2,000 kusvika 2,200 makori pazuva.
Dzimwe nyanzvi dzinotaura kuti iwe unogona kuverenga kuti iwe unogona kuvhara muviri wako (RMR) kuburikidza nekuwedzera muviri wako uremu (mumapiraundi) ne10. Nhamba yose yekoriori inofungidzirwa zvishoma iwe waunofanira kudya kuitira kuti uremerwe uremu.
Senguva yakasiyana, iva nechokwadi chokuti usachega makorikori ako zvakare zvakanyanya, sezvo izvi zvinogona kupisa.
Kana iwe uchidzivirira yako caloric kudya zvakanyanya, muviri wako unoenda mune nzara yemamiriro, izvo zvinoreva kuti muviri wako unobata mafuta ako akachengetwa, kutendeukira kumasimba ako kuti ave nesimba. Haisi kungoti kurasikirwa kwemafuta chete, asi kuderedzwa kwekoriori-inopisa musasa mashoma kunogona kuderedza kushandiswa kwemasabolism. Zvishoma nezvishoma kushandiswa kwemasabolism zvinoshandura pakuderedza kudiwa kwako kwezuva nezuva, zvichiita kuti uwedzere kushaya nzara uye pasina kuora kurasikirwa.
Funga nezveZviyo Zvokudya Munharaunda Yekutarisira Kwachiremba
Zvokudya zveChina zvakagadzirwa naBarry Sears, Ph.D. inonzi protein-inogadziriswa, yakadzika-kedhaidhadhi yezvokudya inotarisa kuenzanisa muviri we insulini yekuita kune zvokudya.
Maererano neDaily theory, apo iwe unodya makhabhohydrates akawanda kwazvo, pancreas yako inodzinga insulin yakawandisa, iyo inodzivirira muviri wako kusashandisa mafuta ayo akachengeterwa simba. Izvi zvinogona kukanganisa kukwanisa kwako kukora uremu.
Mimwe mirayiridzo inokosha pamusoro pekudya kweChina, inosanganisira:
- Inwa mashoma makumi matanhatu emvura pazuva, kusanganisira girazi remvura makumi matatu musati wasvika
- Idya michero nemiriwo yakawanda (yepamusoro glycemic index) uye zvishoma zvingwa uye pastas
- Kana iwe uchidya carbs, uchengetedze kuti vasapfuure 25 kubva muzana yemakumbo ose anodyiwa pakudya.
- Idya zvishoma zvishoma zveproteine mafuta pamwe nezvose zvekudya uye zvekudya.
- Shandisa nzira yekuona maziso kuitira kuti utarisire uwandu hweprotheni kusvika kuma carbohydrates panguva yega yega yega.
Nzira yeziso inobatanidza kusambo kudya mapuroteni akawanda asina mafuta kupfuura iwe unogona kukodzera muruoko rwako. Uyewo, ruzivo rweprotheni rinotarisa kuti marashiro adye. Kana iwe uchidya zvakanaka carbs (michero kana miriwo), uye kaviri zvikamu zveprotini volume yakachenjera. Kana uri kudya zvisina kunaka carbs (chingwa, pastas), zvino chengetedza chiyero chakafanana cheprotini yakachenjera.
Dzidzira
Nguva dzose, zuva rega rega kubhabhatidza muviri kwakakosha pakugadziriswa kwemetabolism, pamwe nekugadzirisa uremu. Mukuwedzera, iwe unofanirwa kuwedzera kuwedzera kwekudzivirira kana kupfuurira kushandura muviri unovaka musimba kanomwe kusvika katatu pavhiki.
Tsvina inopisa makoriki akawanda kupfuura mafuta, uye unowedzera musuru, iwe unowedzera maroriri iwe, kunyange pazororo.
Inwa Mvura
Iwe wakanzwa izvi zvisati zvaitika, asi unwa zvisikwa zvizere masereji emvura zuva rega rega. Simba rinopisa tsvina ye metabolism inoda mvura kuti ishande zvakanaka. Iwe unogona kuwedzera kuwedzerwa kwemetabolism nekuita kuti mvura inotonhorera, sezvo mvura inotonhora inoda simba rakawanda kuti rigadziriswe.
Ona Kutarisira Kwaunonyanya Chiremba
Kana iwe uchida kushayiwa uremu, tanga ushanda nachiremba wako kuti uenzanise kuti iwe unorega kuporesa kwemaitiro emagetsi uye zvinoda zuva rega rega . Zvadaro, chengetedza makirogiramu 200 kusvika 500 pazuva, uchiri kuramba uchitevedza muviri, kuti uwedzere kurasikirwa.
Uyezve, kana iwe uri kutambura nekutsvaga simba, taura nachiremba wako nezvimwe zvinokonzera. Kufunga kuti utachiona hwako huri kurapwa, panogona kunge kune zvimwe zvinokonzera kupera kwako kana kuderera. Zvimwe zvirwere zvingaita kuti kuneta kunosanganisira:
- Anemia
- Fibromyalgia
- Kuora mwoyo
Idya Caffeine
Rimwe caffeine zuva rega rega, zvichibva kune kofi kana tei, rinogona kubatsira kuwedzera mararamiro ako. Kana zvidimbu zvekafainated zvinokuita kuti uwedzere kuwedzerwa, funga nezvemuedzo wokuedza. Kunoshandurwa, "mah-tay," mate ndeyemishonga yemiti yemuSouth America. Mutevedzeri unofungidzirwa kuti unonyanya kukosha kudarika tiki yakasviba kana kofi, uye kunyange inewo ine caffeine, zvinokonzera kukurudzira, uye hazvisi nyore kukuita jitteri.
Funga nezveZviritsi kana Herb
Zvimwe zvinowedzera zvinogona kubatsira mukuneta zvinosanganisira:
- Co-enzyme Q10, inozivikanwawo seCQ10, inopa simba kumisungo
- NADH (Nicotinamide Adenine Dinucleotide) iyo inogona kubatsira masero kuchinja zvokudya kuti ave simba
- D-ribose, iyo inogona kubatsira simba pane mitochondrial level
- Green tea chikwata
Maererano nemishonga yemishonga, apo iwe unofanirwa kudzivisa ephedra uye ma huang zvinokurudzira, unogona kufunga kubvunza chiremba wako pamusoro peSchizandra, iyo iri mishonga yeChina inoshandiswa kuneta. Ginseng inowanzonziwo simba.
Zvechokwadi, usati waedza chero mishonga kana zvidimbu, tapota taura nevarapi vako kuti vaone kuti vakachengeteka kwauri. Ginseng, somuenzaniso, haakurudzirwi kune mumwe munhu ane kuwedzerwa kweropa, nemishonga yakawanda uye zvigadzirwa zvisingabatsiri panguva yekuzvitakura.
Tora Vitamin D yako Dhigiri Rakaongorora
Vitamini D inozivikanwa se "vhiniga yezuva" nokuti muviri wako unozviita apo ganda rako rinoratidzwa nemirairo ye ultraviolet kubva zuva. Kunze kwekudzivirira kwezuva, unogona kuwana Vitamin D pane zvimwe zvokudya, sehove dzine mafuta, mazai, uye mukaka wakasimba uye zviyo. Kunyange zvazvo vitamini D ichiita basa rinokosha pakuchengetedza mapfupa akasimba, kutsvaga kutsvakurudza kunoratidza kuti inobatsirawo muhutano hwemunhu hutano.
Kunyanya zvakanyanya, zvidzidzo zvakasiyana-siyana zvakaongorora hukama huri pakati pehuwandu hwevhitamin D neHashimoto's thyroiditis. Kutsvakurudza kwakaratidza kuti vanhu vane Hashimoto's thyroiditis vanowanzova nemavhuini anoderera mavhitamini D. Mukuwedzera, kubata zvirwere zvakaderera zve vitamini D kunogona kuderedza kufambira mberi kwekuwedzeredza hypothyroidism kune vanhu vane utachiona hwakanaka hweproxyidase antibodies.
Mashoko akanaka kuedza kushayikwa kwe vitamini D kunoda kuongororwa ropa nyore. Kurapa kunosanganisira kutora vitamini D kuwedzera, kuyerwa kwaro kunobva pane chinangwa chako.
Nezvo, kana usina kunge uine vitamin D yako chekuongorora, zvakadaro, zvine musoro kutaura nachiremba wako nezvazvo.
Funga nezveMabasa Emagetsi
Simba uye muviri, zvakadai se yoga, tai chi, qigong (pronounced chee-gung), uye reiki, inogona kubatsira mukuwedzera uye kuenzanisa simba. Mu qigong, tai chi , uye yoga, kufambisa kwakanyatsoshandiswa kunoshandiswa kuendesa simba pamwe nenzira dzemagetsi emuviri. MuReiki, mushandi anobatsira kuzarura simba rako, uye kutungamirira simba kunzvimbo dzavanoda.
Shoko kubva
Kutarisa chirwere chetachiona pamwe nekurwa nehutano uye zvinetso zvekuneta zvinogona kukura.
Iva nechokwadi, zvakadaro, kuti nepurogiramu chaiye uye zvishoma zvekusimba kwako pachako, iwe unogona kunzwa zvakare-uye unovandudza mweya wako panguva ino.
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