Ukulahlekelwa isisindo kunokubangela inkxalabo yabantu abaninzi abane-thyroid engasebenzi. Ingaba unayo i-hypothyroidism, okanye akukho i -roid emva kokuhlinzwa okanye i-iodine yama-radioactive (RAI), akukho mbuzo ukuba abaninzi bethu, i-thyroid ithintela umonakalo, kwaye iyanciphisa ubunzima benkqubela. Nazi izicwangciso ezili-10 ezikumangalisayo ezinokukunceda ekugqibeleni ulungele ukuphazamiseka kwesisindo sakho, uze ulandele.
1. Qinisekisa ukuba unyango lwakho lwe-Thyroid lulungisiwe
Ngenxa yokulahlekelwa kwesisindo, ukuxhaswa kweempawu, kunye nempilo ephilileyo, kwizigulane ezininzi ze-thyroid, akwanele ukuba ugqirha wakho ahlolisise i-hypothyroidism, kwaye anike imithi. Ngaphezulu kokonyango oluqhelekileyo, unokufuna unyango olungcono, ukuqinisekisa ukuba iiseli zakho zifumana i-oksijini kunye namandla asweleyo ukuze uvumele imetabolism yakho ukuba yenze umsebenzi wayo.
Yintoni efanelekileyo unyango? Inani lamagqirha abelane ngeengcamango zabo kwi- treatment hypothyroidism efanelekileyo , kodwa nantsi isishwankathelo esheshayo:
- Ngokuqhelekileyo, i-TSH ingaphantsi kwama-2.0
- I-T3 yamahhala isesigxina esiphezulu soluhlu lwereferensi, okanye nakwi-25 ye-percentile ephezulu yesalathiso
- I-T4 yamahhala inesahlulo esiphezulu sereferensi yeferensi (ngaphandle kokuba unesilumko se-T4 / T3, kwimeko apho ngamanye amaxesha kungase kube ngaphantsi)
Ukuba iinombolo zakho azihambelani phezulu, sekuyisikhathi sokuba nencoko nodokotela wakho malunga nonyango olungcono lwe-hypothyroidism .
Kwaye ukuba ugqirha wakho unomdla kuphela ekukufumaneni uhla "oluqhelekileyo," yilexesha lokuba ugqirha omtsha .
2. Hlala!
Enye yezinto ezibaluleke kakhulu ongayenza ukulala ngokwaneleyo. Ukuba ufuna ukunciphisa ubunzima, iingcali zithi abafazi abalala kwiiyure ezingama-5 okanye ngaphantsi kobusuku baninzi ngaphezu koomama abalala ngeeyure ezingama-7 ngobusuku.
Enyanisweni, abafazi abalala kwiiyure ezingama-5 ubusuku bonke babengama-32% amathuba okufumana inzuzo enzima (ukwanda kwamapounds angama-33 okanye ngaphezulu) kunye no-15% amathuba okuba banokugqithiseleyo kwikhosi ye-16 yeminyaka, xa kuthelekiswa nabo abalala kwiiyure ezingama-7 ngobusuku.
Ngoko ukuba ukulahlekelwa ubunzima bunzima, ubuncinane ubuncinane iiyure ezingama-7 ngobusuku.
3. Cinga ngokuya kwi-Gluten-Free
Kukho unxibelelwano phakathi kwentsholongwane ye-gluten kunye nesifo se-celiac , kunye nokuphuhliswa kweemeko ezizimeleyo, kuquka uHashimoto's thyroiditis . Ezinye izigulane ziye zaxela ukulahleka kwexabiso elikhulu xa ziguqulela ekudleni okungenasifo.
Ukuze uqalise, akudingeki ukuba uzinikele kwixesha lokuphila lokutya okungahambisani ne-gluten. Zama ukudla i-gluten iinyanga ezintathu, kwaye xa ubona ukubhula okuncinci, amandla amaninzi, kwaye ulahlekelwa ubunzima, oku kuwuphawu oluhle lokuba ukuqeda i-gluten kuyindlela enokusilahleka yokunciphisa.
4. Zama iindlela ezahlukeneyo zokutya
Akukho mntu "olungcono kakhulu wokutya kwe-thyroid." Ngoko ukuba uzame inkqubo yokulahlekelwa kwezinto zokuthengisa, kwaye ayisebenzi, zama enye. Ukuba uzama i-carb ephantsi, kwaye oko akusebenzi, zama indlela yePaleo. Ukuba awuzange uzame ukususa iswekile, okanye ubisi, yenza ukuba uzame.
Ndive kwiigulane ze-thyroid eziye zalahlekelwa isisindo kwi-low-carb, i-vegan, imifuno, i-Paleo, abaLindi bePiliki, i-Nutrisystem, uJenny Craig kunye nezinye iintlobo zeeprogram kunye nezicwangciso.
Isibalulekileyo kukuzama iindlela ezahlukeneyo, kwaye xa ufumana into esebenzayo, bambelela kuyo!
5. Khusela i-Metabolism yakho
Nangona i-hypothyroidism inganciphisa i-thyroid, unyango olufanelekileyo lufanele luncede ukubuyisela imetabolism kwinqanaba eliqhelekileyo. Oko kwathiwa, ezinye izigulane ziyabona isifo se-metabolism esesigxina esinexesha elide, nangona unyango olungcono.
Isisombululo? Ukukhuthaza imetabolism yakho! Ukuzivocavoca - ingakumbi ukunyakaza okwakha isisipha, kunye ne-hydration eyaneleyo, kunye nokutya ukutya okunemiphumo ephezulu ye-thermic kunokunceda konke kukunyusa ukuxhaswa kwe-metabolism. Eli nqaku lichaza into onokuyenza ukuze uhlambele imetabolism!
6. Hlola i-Glucose yokuzila
Kubalulekile ukuqinisekisa ukuba ukutya kwakho kwe-glucose (ishukela legazi) aliphakanywanga. Ukuzila ukutya okungaphezu kwe-90 kunokuba ngumqondiso wokuxhathisa i-insulin kunye nesandulela ngentsholongwane yesifo sikashukela, esinokubangela ukulahleka kwesisindo. Kwimizinga ephakamileyo kakhulu, ugqirha wakho unokunikezela uhlobo lwesifo seswekile esinjenge-metformin. Kodwa kumanqanaba omda, ukunciphisa ushukela kunye ne-carbohydrates ekudleni kwakho, kwaye ulandela ukutya okulawulwa kwe-carbohydrates efanelekileyo-ndiyathanda uDkt Ron Rosedale "I-Rosedale Diet Plan" - kunokunciphisa iswekile yegazi, kwaye kuncedise ukulahleka kwesisindo.
7. Funda kwaye Ufunde
Ukuba ufuna ulwazi olunzulu lwe-thyroid, i-metabolism, isisindo somzimba, kunye neengcebiso kunye nekhokelo zokutya, unokufuna ukufunda incwadi yam ye- Thyroid Diet Revolution . Ndincoma kwakhona incwadi kaDkt Sarah Gottfried ethi IHormone Reset Diet .
8. Sitshintshe NJANI UYALA
Olunye uphando lubonise ukuba izigulane ze-thyroid zingenakho ukuphumelela ukulahlekelwa ngumzimba xa zilandela "isidlo sesidlo" / zidla imihla yonke yokutya. Kunoko, ukunciphisa ukutya kokutya ezimbini okanye ezintathu ngosuku, kungabikho ukutya okutyiwayo, kwaye akukho ukutya emva kwe-8 ntambama, kunokunceda ukuvuselela i-fat-burning, kunye neyokunceda ukulawula i-hormone yindlala.
Enye indlela enokusebenza ngokukhawuleza, ukutya okanye ixesha lokutya. Funda kabanzi malunga nokuzila okukhawuleza kunye nokutya okukhawulelwe ixesha.
9. Jonga i-Thyroid-Unfriendly Foods
Ukuba uzama ukunciphisa ubunzima, kufuneka uqaphele ukuba ungadluli i-goitrogens eluhlaza (imifuno ye-cruciferous efana nesipinashi, i-kare, iklabishi, njl., Inokuphuza i-thyroid yakho.) Ufuna ukunyamekela nge-soy , ezinokubamba ukunyuswa kwe-thyroid, kunye nokunciphisa i-thyroid.
Funda kabanzi malunga nokutya kwe-thyroid-ukungathandeki ngoku .
10. Amanzi kunye neFiber
Kubaluleke kakhulu kwizigulane ze-thyroid ukuqinisekisa ukuba uphuze amanzi aneleyo . I-Hydration inceda imetabolism, kwaye inokukunceda ukuba ulahlekelwe iibhoksi ezifumana indlela yokulahleka kwesisindo.
Kwakhona kubalulekile ukuba uqinisekise ukuba ukutya kwakho kubandakanya i-fiber eyaneleyo. Nalu uluhlu lwezinto eziphezulu zokutya . (Kodwa khumbula ukuba i-goitrogens kufuneka iphekwe okanye ifakwe i-steamed ukuze inganciphisi i-thyroid yakho!)