Ukufumana i-fiber eyaneleyo ekudleni kwakho ngenye yeendlela ezifunekayo ezininzi izigulane ze-thyroid kufuneka zilandele njengenxalenye yenkqubo yokulahleka kwesisindo.
Izinzuzo zeFiber kwizigulane ze-Thyroid
I-Fiber inamalungelo amaninzi kuwo wonke umntu, kodwa ngokukodwa kubantu abane-thyroid engapheliyo-hypothyroidism-abazama ukunciphisa umzimba.
- I-Fiber inceda ngokuqhaqha. Abantu abane-hypothyroidism kaninzi baye banciphisa ukutywala, kwaye ukugqithiswa okungapheliyo kuyinkxalabo eqhelekileyo, nangona i-thyroid engasebenzi yonyango. Ukufumana amazinga afanelekileyo e-fiber kunokunceda ukuhlaziywa kwimizimba yokunyakaza, kunye nokunciphisa ukuxhamla okungapheliyo.
- I-Fiber inokunciphisa ishukela segazi. Ukutya okuphezulu kukugonywa kancinci, kwaye ushukela wabo ukhululiwe kancinci. Oku kuthetha ukuba oku kutya kunomlinganiselo ophantsi "we- glycemic index ". Ukukhetha ukutya okuphezulu-fiber, ngoko ke kunokunceda ukutshintsha okuphawulekayo kwi-ushukela wegazi, kunye nokunciphisa umphumela kwisiganeko sokusabela kwe-insulin (ukukhushulwa kwe-insulin). Ubunzima ngokuchanekileyo ukuququzelela i-carbohydrates kunye nokuphatha i-glucose kubonakala ngathi ixhaphake kwizigulane ze-thyroid, nazo zijongene nomngcipheko ophezulu wokukhuseleka kwe- insulin .
- I-Fiber inokunceda ukunciphisa umthwalo wokutya we-glycemic. Ngaphandle kokukhetha ukutya okuphezulu, ungathatha i-fiber supplements kunye nokutya okuphezulu-glycemic, kwaye ngandlela-thile, "utshintshe" ukutya okuphezulu-glycemic kwisidlo esisezantsi. Ngokomzekelo, ukuba unayo i-dessert yoshyuksi, okanye isitya se-pasta - zombini ushukela kwaye uphakamileyo kwi-index of glycemic - ezinye iingcali zincoma ukuthatha iinclule ezininzi ezingenasiphelo ze- psyllium kunye nokutya kwakho. I-Psillium ngumthombo ogqwesileyo wefiber, kwaye xa kuthathwa kunye nokutya okuphezulu, kunokunceda ukucotha ukugaya nokunciphisa i-spikes ye-glucose ebonakalayo emva kokuphatha i-carbohydrates ephezulu okanye ukutya.
- I-Fiber inokukunceda i-cholesterol ephantsi. Ukutya okuphezulu kunokukunceda ukunciphisa amazinga e-cholesterol engafanelekanga. I-cholesterol ephakamileyo ingaba uphawu lwe-hypothyroidism engaphatanga , kwaye iyaqheleke ngakumbi nakwabo baphathwa nge-thyroid engasebenzi.
- I-Fiber inokukunceda ulahlekelwe isisindo . Ukutya okuphezulu kukuthatha ixesha elide ukugaya, kwaye kukuzalise ngokukhawuleza.
Njengoko ndabhala encwadini yam, I-Thyroid Diet Revolution :
Olunye uphando lubonise ukuba ukongeza iigramu ezili-14 ngosuku lwefiber kudibene nokuncipha kwe-10% ekutheni amandla kunye nomzimba, kunye nokulahleka kwesisindo semali engama-5 ngaphezu kweenyanga ezine.
Kwesinye isifundo, phakathi kweqela labasetyhini abangama-53 ababengaphezu kwesisindo, ngokulandela i-calorie ye-1200 yokutya kwansuku, ngaphezu kweeveki ezingama-24, isiqingatha sanikwa i-fiber supplement, isiqingatha se-placebo esifumene. Banikwa amagremu ama-6 e-fiber ngosuku ukuqala, ukuya kuma-4 amagremu. Emva kokunyanga, i-fiber group yalahlekelwa yintsikelelo engama-17.6 iipounds ngokumalunga ne-12.76 iipounds kwiqela le-placebo.
Uninzi kangakanani iFiber?
Amadoda ukuya kuma-50 afuna ama-gram angama-30 ukuya kuma-40 e-fiber ngosuku, kwaye abafazi badinga malunga nama-25 ukuya kuma-30 amagremu. Ukutya okuqhelekileyo kwaseMelika, nangona kunjalo, kubandakanya i-10 grams ngosuku okanye ngaphantsi kwefiber.
Indlela yokufumana iFiber efanelekileyo
Uya kufuna ukufaka ukutya okuninzi lwefiber njengoko unako. Isisombululo sethu sokulahleka kwesisindo uMalia Frey unoluhlu oluhle kakhulu lokutya okuphezulu. Kodwa gcinani engqondweni, izigulane ezininzi ze-thyroid zixhomekeke kwii-nafsi, kwaye ingakumbi, ingqolowa, kunye ne-high-fibre grains, isinkwa kunye neefasta zinokuhambisa i-fiber, kodwa inokunciphisa imizamo yokulahlekelwa kwesisindo. Xa usebenzisa i-fiber ukunceda ekulahlekeni kwesisindo, uya kufuna ukugxila kwimifuno ephezulu-fiber, imifuno, ubhontshisi, inantambo, imbewu, kunye ncinane, iziqhamo.
Kufuneka udle ukutya okuninzi ukuze ufike kumazinga athile ekujoliswe kuwo. Ukuze ufike kwi-intake yefayibha ngosuku, mhlawumbi kufuneka udibanise i-fiber supplement, ngaphezu kokugxininisa ukutya okucebileyo ekutya kwakho.
Qala ngokukhawuleza, ungahambi ukusuka ku- "10 ukuya ku-30" ngosuku olunye - kufuneka unike ixesha lakho lomzimba wamathumbu ukuba ulungelelanise, kwaye ukongeza imfibhe kakhulu kakhulu ngokukhawuleza kunokubangela ukuba ungakhathazeki.
Izixhobo zeFiber
Kukho inamba yezixhobo ezahlukeneyo zefiber ezikhoyo. Zam intandokazi ziquka:
- Psyllium. Olunye uphando lwafumanisa ukuba abafazi abathabatha iigremu ezingama-20 ze-psyllium ngaphambi kokutya badla amanqatha amaninzi, baza baziva ngokukhawuleza kweso sidlo, bancedisa ukulahleka kwesisindo. I-husk ye-Psyllium ifumaneka kwimveliso yorhwebo njengeMetamucil. Unokufumana i-psillium powder, okanye ifom yam ekhethiweyo, kwiifomsile. I-Psillium ayithengi, kwaye xa ithatyathwa kwiifomsile, kulula ukuyithatha, kwaye kulula ukuyithatha - akukho ukusela i-gloppy, sludgy fiber powder emanzini.
- I-Guar Gum - I-Guarum i-Guarum i-supplementary fiber supplement. Itholakala kwimveliso yefiber eyaziwayo, i-Benefiber, ezayo njenge powder. Ngokungafani nezinye iimbumba, kuquka i-psillium, i-guar gum idibanisa ngokupheleleyo kwiisiselo (njengejusi, amanzi okanye i-smoothies), kungekho grit okanye ubuninzi. Ungayongeza kancinci kwijusi okanye ngamanzi, kwaye ayinalo ukunambitha - awunakukwazi nokuba kukho.
Izilumkiso ezibalulekileyo malunga neFiber kwizigulane ze-Thyroid
Ukuba utshintshe ukusuka kwi-fiber ephantsi ukuya kwi-high-fiber yokutya, kukho izinto ezimbini omele uqaphele ngazo ekudleni kwakho.
Okokuqala, qaphela ukuba uthatha unyango lwakho lwe-thyroid ubuncinane iyure ngaphambi kokutya okanye ukusela ikhofi kusasa, ngoko ukutshatyalaliswa kwakho akubi. Izidlo eziphezulu ze-fiber zinokutshintsha kakhulu iimfuno zakho zezilwanyana ze-thyroid, ngoko-6 ukuya kwiiveki ezi-8 emva kokuqalisa ukutya okuphezulu, kufuneka usebenze uvavanyo lwakho lwe- thyroid ukuqinisekisa ukuba awuyidingi utshintsho lomlinganiselo.
Okwesibini, uqaphele ngokukrazula kweemifuno ezisemthonjeni . Imifuno efana ne-kale kunye nesipinashi iphezulu-fiber, kwaye ithandwa kwi-smoothies. Nangona i-raw, i- goitrogens , "imichiza eyenzeka ngokwemvelo inganciphisa i-thyroid, yandisa i-thyroid ( goiter ), ize ifune i-hypothyroidism. Ukucima okanye ukupheka ngokukhawuleza le mifuno ngaphambi kokuba i juicing ingabhubhisa ezininzi zeengozi ze-goitrogenic.