Kunyange kana uremu hwekuwedzerwa hausi humwe hwezvinetso zvehutachiona hwako, mune mazano akawanda anokosha anogona kukubatsira kushandisa kudya kwako uye kudya kunovaka muviri kuti utsigire utachiona hwako uye uwedzere utano hwako hwehutano.
Musarega izvo zvamunodya zvinopinda munzira yehutano yakagadzikana basa. Heano zvimwe zvirongwa zvehutano-zvine hutano hunofungidzirwa. Havasi vose vakagadzirwa nesayenzi kuti vabatsire mamiriro ehutano, asi pane chikonzero chakanaka chekutenda kuti vanogona kubatsira, uye vose vanonzwisisa kuti vane chikafu chakanaka zvachose.
Tevera chirwere cheTyroid Friendly
Utachiona hwako, hwakafanana nemamwe mahomoni, hunofunga nezvaunodya. Kuwedzera kwekunyanya kunetseka kwatinopfeka pamusoro pedu pachedu, kunyanya tinenge tava nekuputika kunogona kukuvadza kuitika kwega, uye kupindira nehutano hwebasa. Ndezvipi zvinokonzera utachiona-hukama?
- Funga nezvekudya kusina-gluten . Gluten ine mapuroteni ayo mune vamwe vanhu anogona kudzivisa kukwanisa kunyatsokonzera hormone yekemikari. Gluten inoputira uye inopisa mune vamwe vanhu. Kune vamwe vatachiona vane utachiona, kuenda kune-gluten-kusagona kunogona kuderedza zvirwere zvekare kunowanzoita, uye zvinotanga kuregererwa muhutano hwako.
- Funga nezvokudya zvakaderedzwa-glycemic / carbohydrate. Low-glycemic zvinoreva kudya kunotapira mune shuga uye ma carbohydrates ari nyore akadai sechingwa, pasta, uye zviyo. Kubatsirwa kwezvokudya zvakaderera-glycemic ndezvekuti inobatsira kuenzanisa tsvina yeropa. Shuga spikes inoshungurudza, uye nguva dzose shuga yepamusoro yeropa inogona kunge ichiputika zvakare. Saka kuderedza uye kuenzanisa shuga yeropa kunoderedza kushungurudzika kwese pamaromu ako, kusanganisira thyroid yako.
- Shandisa organic, hormone-free, antibiotic-pasina, uye zvipembenene-zvisina kudya kana zvichibvira. Mahomoni, antibiotics, nemishonga inouraya inotyisa. Zvinodhaka ndezve "kune dzimwe nyika" mumuviri uye zvinogona kukonzera autoimmune nekuputira mhinduro. Kunyanya iwe unogona kubvisa tsvina idzi kubva pazvokudya zvako, kusanyanya kudzvinyirira izvi zvokudya zvichaita muzvirwere zvako zvemuviri uye endocrine.
- Shandisa uswa hunopesana nehupenyu hunodyiswa zviyo zvinokambaira kana zvichibvira. Nyama yemhuka yakasvibirira yakakwirira zvikuru mumafuta ane utano uye mishonga kune zviyo zvinodyarwa nezviyo.
- Itaiwo mamwe ma "mafuta akanaka" samafuta omuorivhi, avocado, uye nutswa anopa utano mune zvamunodya. Aya mafuta akanaka ane anti-inflammatory properties anogona kubatsira kutsigira muviri wako. Salmon inowanikwawo mafuta akanaka (asi sarudza salmon yemusango, uye kwete salmon yakarimwa, nokuda kwehuwandu hwekudya).
- Idya mapuroteni anokwana (nyama nyama, hove, uye mazai) asi iva nechokwadi chokuti vane utano hwakanaka. Mishonga inopa utano yemapurotini inokonzerwa nekucheka kwezvokudya zvinokonzerwa nemhuka, hove-dzakabatwa dzomusango dzisingakwiri mumatare ane simba, uye mazai asina mahwanda, somuenzaniso.
Iva Nemafungiro Paunodya
Kana iwe uchidya kana wakamanikidzwa, muviri wako hauzwanisi kubudisa mahomoni anokosha anobatsira iwe kunzwa wakakwana uye anobatsira mukudya kwakanaka uye kunwa. Kudya pasi pekunetseka kunogona kuwedzera maitiro ako ekudzvinyirira hormone cortisol. Izvi zvinoita kuti mafuta ako masero (kunyanya ari mudumbu mafuta) anoshanda zvakanyanya pakunwa mafuta kubva mukudya kwako.
Chii chaungaita kuti u "kudzvinyirira" kusadya kwako uye kusanganisira kufunga? Heano zvinhu zvishoma zvishoma asi zvine simba zvaungaita:
- Tora katatu kuchenesa kufema-kukura dumbu rako zvizere nemhepo-nguva isati yasvika uye zvokudya.
- Tora kufema kwakadzika pakati pekucheka kwezvokudya.
- Idya zvishoma, uye chengeta zvokudya zvako zvakakwana. Kucheka kunobvumira enzymes mumatope ako kutanga kutora zvokudya uye kugadzirira zvakanyanya kuti zvive zvakanyatsopera kamwe mudumbu.
- Usaita zvakawanda kana uchidya. Izvozvo zvinoreva, usadya uchimira, mumotokari yako, uchiverenga, kutarisa TV, kana kutaura pafoni. Kunyanya kufunga nezvezvokudya zvauri kudya uye kudya pasina kushungurudzika kunogona kubatsira muviri wako kuchinja kune imwe nzira iyo inonyanya kubudirira pakudya.
Dambudziko reKutambudzika Kwepfungwa
Dambudziko rekudya rinokonzerwa nezvokudya zviri mukati mako izvo:
- kuumba kutuka, kunzwisisika kana kugadzirisa mhinduro
- kusimudzira kana kusvibisa shuga yako yeropa, kana kukonzera kuchinja kwechirwere muropa
- ine matikiti kana makemikari kunze kune muviri, izvo zvinogona kuita kuti mhinduro dzomuviri dzisapindure
- ane zvakawanda zvemafuta asina kunaka
Nokudaro, apa pane dzimwe nzira dzokuderedza kushushikana kwako kwekudya:
- Deredza kana kubvisa kudya kwako kwakagadziridzwa, kunatswa shuga, yakagadzirwa nemakrohydrates uye zvokudya uye zvinowanikwa zvinosanganisira high syrup fructose corn.
- Deredza kana kubvisa uchi, marlasses, uye marudzi ose ehuga, kusanganisira michero
- Deredza kana kubvisa zvinotapira, zvinonaka, zvinosanganisira zvinonwiwa zvinonaka
- Bvisa zvinodhaka zvinwiwa uye zvinotapira zvinogadzirisa zvachose, uye kana uri kunyanya kuwandisa, funga kusazvidzivirira zvinokonzerwa nemasikirwo akadai sa stevia pamwe chete.
- Deredza kana kuti usakurumidza kunyorera, zvakanyanya-glycemic carbohydrate foods zvakadai sezviyo, mupunga, nemiriwo yakaita sematezi uye zviyo.
- Sarudza organic, hormone-free, antibiotic-isina, uye mishonga yezvipembenene-pasina chero nguva zvichibvira
- Bvisa zvokudya zvinogadziriswa kubva pane zvaunodya. Semuenzaniso, kana iwe uine lactose isingatauriki, edza kubvisa mairi zvachose kubva pakudya kwako.
- Deredza kana kuderedza caffeine kudya. Caffeine inokurudzira zvikuru, uye kudya kwepamusoro kwekofi, tei, kana zvinodhaka zvewainiinated zvinogona kunge zvinotyisa kune adrenals, kusimudzira cortisol yako, uye chaizvoizvo kuwedzera kusawirirana kwehuga kweropa.
- Doro kazhinji inorema pamakinhydrates uye shuga. Hapana chakakanganisika nechinguva chekunwa kwevakawanda vedu, asi kunwa doro zvakanyanya kudzvinyirira pachiropa, maune immune system, uye shuga yeropa.
- Usanyanyisa kudya pane imwe nyama yekudya. Kunyanya kudya kunokonzera spike muropa shuga, kazhinji inoteverwa nekudzidzira kana kuparara. Ichi ndicho chishuvo chekudya chinogona kudziviswa nekuita kuti kudya kwako kuve kwakanyatsorongeka maererano nemakori.
- Dzivisa kudya mushure mechinomwe masikati, uye ipa muviri wako maawa 10 kusvika ku12 "kuputsa" usiku humwe usati wapedza kudya kwako nekudya kwekudya. Paunorara, mahomoni emuviri wako anowanikwa muupenyu, sehomoni yehomoni, adrenal hormone, uye kukura kwehomoni zvose zvinokonzerwa, uye muviri wako unotora kubva mumafuta akachengeterwa kuti utange kupisa. Asi kana iwe uchidya manheru manheru, kana kuti uine nguva shomanana yokuputsa pakati pekudya manheru uye zvakare mangwanani, muviri wako hauna kuwana mharidzo yokuti yava nguva yekuchinja mumafuta-moto. Nokugadzika kudya kwekudya nekugadzira kudya kwako kwekupedzisira kana mbiriso pakutanga manheru, uye uchibvumira maawa 10 kusvikira pa12 kusvikira uchidya, unokurudzira muviri kuti utore shoko iro zvimwe zvokudya hazvisi kuuya maawa akawanda, uye izvi zvinogona kubatsira kuchinja iwe uri mafuta-moto moto usiku.
- Dzivisa kushandiswa tafura yemunyu. Kana ukashuva munyu, shandisa yakanaka yemunyu. Tafura yemunyu inotakurwa nemakemikari uye inogadziriswa iodine. Kana iwe uchida munyu, funga nezvekusagadziriswa kwegungwa munyu, kana kuti munyu weAinalayan munyu, kune imwe nzira yakasikwa, yehutano yemunyu.
Dzivisa hutano hweHormonal
Soy inogona kunyatsoita mahomoni ako. Kusvikira pakupedzisira:
- Usafukidzira soy . Soy mudiki-se-condiment, idya nzira iyo vanhu veAsia vanobatanidza soy mune zvekudya-vanogona kuva noutano kune vamwe vanhu. Asi soysi haisi utachiona bedzi-kunonoka goitrogen, asi inewo nzvimbo inobvumira iyo kudzivisa kukwanisa kwemuviri kubudirira kunyora hormone yekemikari. Wedzera kune icho chokwadi chokuti zvizhinji zvezvinhu zve soy inowanika muUnited States zvinosanganisira genetically modified soy, uye nyanzvi dzakawanda dzinokurudzira kuti iwe usapinda soy zvachose, kana kuderedza kudya kwako, uye ona kuti uri kudya organic, kwete-GMO soy apo iwe unosanganisira iyo mukudya kwako.
Ita uye Uite Miitiro Yakanaka
Pane dzimwe tsika dzakanaka dzinobatsira pakuvandudza nekuita. Izvi zvinosanganisira:
- Inwa mvura zhinji yakachena zuva rimwe nerimwe. Kunyatsochengetwa zvakanaka kunokosha pakuchengetedza utano hwakanaka hwehuwandu hwemvura, kuvhara kubhururuka, kupora kwakanaka uye kupera, kushandiswa kwemasabetism, uye kurwisa kuneta. Zakawanda zvekudya kwako kwezuva nezuva zvinofanira kuva mvura. Unogona kuwana kuti iwe unofarira kutarisa kwemvura yakasvibiswa-kureva, bhaita yeBrita, kana FUR filter pane firiji yako-zviri nani kupfuura matepi emvura. Vamwe vanhu vanoda kuwedzera muto mutsva, lime, kana cucumber kuti uvandudze kutora. Vamwe vanowedzera dash shoma yeashuga isina gorosi jarberry juice kune rimwe ruvara uye ruvara. Edza nemhando, mafomu uye mafiriji emvura zvinokubvumira kuti ugare zvakanaka-hydrated. Semuenzaniso, vamwe vanhu vanozviwana zviri nyore kunwa zvakanyanya uye kugara zvakanaka-hydrated pavanonwa mvura pashizha yekunze, panzvimbo yekunwa. Iwe unogonawo kuwana zviri nyore kunwa mamwe emagetsi anogadzirwa-electrolyte, akadai sePenta, kana SmartWater.
- Wana mamwe fiber , zvinokwana 25 kusvika ku30 mg pazuva. Fiber inokosha pakugadzirisa, utano hwemwoyo, kubviswa kwakakodzera, kurwisa kuvhiringidzwa, uye kukurisa kunzwa kwako kuzere. Zvakanaka, fiber inofanira kuuya kubva pakudya, asi kana ichidikanwa, inotarisira kusanganiswa kwezvokudya uye zvisikwa zvakasikwa zvakadai-psyllium- kusvika kune zvakakwirira zve fiber zuva rega rega.
Iva Akangwarira Kwete Kuti Uwane Overdo Goitrogenic Zvokudya
Goitrogenic foods ndizvo zvinotapira utachiona uye zvinokurudzira kuwedzera kweglandu, inozivikanwa segoiter. Dzivisa kudarika kwezvokudya izvi nenzira yakasvibirira. Iva kunyanya kunyatsofungisisa nezvema smoothies akaomeswa angangosanganisira mahombekiti akawanda kana goitrogens akajeka, sakare uye sipinashi. Kubika uye kupisa zvokudya izvi kunobvisa mamwe maitiro goitrogenic, asi kunyange zvakadaro, inobatsira vatachiona vane utachiona vasingagadziri uye vanonzwa zvakanaka, kunyanya, havafaniri kudya izvozvi zvokudya zvakasvibirira uye kuti varege kudzikomberedza kunyange kana vakabikwa. Zvimwe zvezvibereko zvakanyanya zve goitrogen zvinosanganisira zvinotevera:
- African cassava
- Babassu (muti wemichindwe michero muBrazil / Africa)
- Bok choy
- Broccoli
- Broccolini
- Brussels inomera
- Cabbage
- Koliflower
- Chinese Broccoli
- Collards
- Daikon
- Kale
- Kohlrabi
- Millet
- Mustard
- Peaches
- Peanuts
- Pine nuts
- Radishes
- Red Radish
- Rutabaga
- Soy
- Sipinachi
- Strawberries
- Turnips
- Watercress
A Few Tips More
- Kudya "yakachena" 24/7 hakugoneki uye hakugoneki-uye zvichida kwete kunyange kunoda-kune vakawanda vedu. Kune dzimwe nguva apo iwe unoda kuzvipira mu-carbohydrate kana shuga zvokudya. Heano chidimbu chinogona kubatsira kubvisa kubva pasi-fiber carbohydrates sechingwa, pasta, uye mairayi. Iva nezvinhu zvisingadhura psyllium capsules-makapuleti akazara akazara nemasikiramu epfungwa-ari mumba uye newe. Kana iwe uchitora makodhesi aya usati wadya izvi zvakaderera-fiber, zvokudya zvepamusoro-glycemic, iwe uri kuwedzera huwandu hwakawanda hwehutachiona, zvichida kubatsira kuchinja chikafu ichocho chepamusoro-fiber, zvokudya zvishoma-glycemic izvo zvisingakwanisi kutema ropa rako shuga.
- Kana uchida kurasikirwa nemutoro, shanda kusvika kunwa kunwa 1 ounce yemvura imwe neimwe yepaundi yako inotarisirwa kuyerwa kwemuviri. Kana izvozvo zvichita sezvakawanda, ndizvo! Izvozvo zvinoreva, kana chinangwa chako chakareba 150 mapaundi, unofanirwa kuita zvishoma nezvishoma kusvika kunwa kunwa mashizha 150 emvura pazuva. Usanetseka ... kana ukashanda kusvikira zvishoma nezvishoma, mushure memazuva mashomanana, muviri wako uchadzoka pahutano hutsva hwekudya kwemvura, uye iwe hausi kuzoenda kuchivanze nguva dzose.