Ukuvakalelwa kwesibhambathiso kuyinkxalabo eqhelekileyo, ingakumbi kubantu abanomdlavuza we-thyroid (obizwa ngokuba yi-hypothyroidism).
Ngokombutho we-American Thyroid Association, i-hypothyroidism inokubangela ubunzima beepounds ezili-10 ukuya ku-10 ukusuka kwinqanaba elingaphezulu kwamanzi. Ezinye zeenzuzo zokulinganisela amanzi zingabonakala ebusweni, zibangele ubuqhophololo ngamehlo, kunye nokugcinwa kwamanzi kunye nokuvuvukala kwezandla, iinyawo kunye nesisu.
Nazi ezinye izicwangciso eziwusizo zokunqanda i-bloat, ukuze uziva (kwaye ujonge) okusemandleni akho.
Ukuphucula unyango lwakho lwe-Thyroid
Ukuba u-hypothyroid, qiniseka ukuba unyango lwakho lwe-thyroid lungcono . Oku kuthetha ukubona ugqirha wakho ukuvavanya igazi kwi-thyroid function.
Nangona abantu bevame ukubona ugqirha wabo kanye ngonyaka ngenxa yokuhlolwa kwegazi le-thyroid, kuyilungileyo ukuba ubone ugqirha wakho we-thyroid (umzekelo, ugqirha wakho wokunyamekela okanye u-endocrinologist) ngokukhawuleza ukuba ukubetha kwakho kutsha kunye / okanye kukuphazamisa.
Ukwamukela isidlo seBloatless
Ukuqwalasela oko kukutya kukubaluleke kakhulu ekulawuleni ukubethelwa kwakho, kwaye oko kukubangela ukuba ungabikho ukwenza abanye baqhoqheke, ngoko kubalulekile ukuba uqaphele iziganeko zakho ezizodwa.
Ngokuqhelekileyo, ukutya okuphezulu kwefayibha kunokuvelisa i-gas, eyinokubangela ukonakalisa ukubetha kwakho. Ngokufanayo, ukutya okunomsoco, njengezinja ezishushu, i-pizza, isonka, isobho, kunye nokutya okucutshungulwayo, kunokungonakalisa ukugcinwa kwamanzi.
Uphando lubonisa ukuba ukunamathela kwi- FODMAP ephantsi (i-oligosaccharides enokutsha , i-disaccharides, i-monosaccharides kunye ne-polypols) ukutya kunokunciphisa kakhulu iimpawu zesifo sengqondo somzimba, njengento yokuqhawula-oko kuya kusebenza kakuhle nawe.
Ezinye ukutya eziphezulu kwi-FODMAP (ngoko ufuna ukuphepha), zibandakanya:
- Ngqolowa
- Anyanisi
- Igalikhi
- Iziqhamo ezithile (umzekelo, ii-apula, i-apricot, i-cherry, imango, i-nectarines, iiperesi, iipereya, i-plums, ne-watermelon)
- Imifuno ethile (umzekelo, iklabishi, i-cauliflower, i-artichokes)
- Iimbotyi
Gcina i-Patterns Eating Patterns
Ukufumana ugcwele kakhulu kunokuba yinto yokuqhayisa.
Ukuze ugweme ukutya ngokutya, cinga ukutya ukutya okuncinci yonke imihla, uyanamathela kwixesha elifanayo lokutya, kwaye ungagqiba yonke into kwisitya sakho (ukuyeka phambi kokuba uzele).
Kwakhona kubalulekile ukunciphisa xa udla-zinikeze malunga nemizuzu engama-30 kwisidlo esipheleleyo.
Iingcebiso ezimbalwa eziqhelekileyo zokutya ezinokunceda ukunciphisa ukubhubhisa, zibandakanya:
- Musa ukuhlafuna i-gum, sebenzisa i-straw, okanye uphuze utywala, njengoko umoya ovuthayo ungabangela ukucima.
- Phuza ingilazi yamanzi engama-16 ngaphambi kweesidlo ngasinye, kwaye qiniseka ukuba ufumana ii-ounces zamanzi iintsuku ezintandathu.
Ukubandakanya iMpilo yokuphila
Umsebenzi wokwenyama ungenye into ebalulekileyo ekunqandeni i-bloat. Yenza umzamo wokufumana umthambo wokusebenza rhoqo, unomgomo wemizuzu engama-30, iintsuku ezintlanu ngeveki (phantsi kolawulo lugqirha wakho).
Olunye utshintsho lokuphila kwindlela yokuyeka ukutshaya, kuba ukutshaya kunokuba negalelo ekunqandeni-kungabhekiseki kwezinye iintlobo zezempilo ezinxulumene neekheta.
UkuThatyathwa kunye nokuSasa
Kungaba luncedo ukuhlalisa isisu sakho: Cindezela iminwe yakho ngentshontsho, udibanisa ngaphaya kwembambo, uze udibe kwisisetyhula.
Eminye Imicimbi Yonyango
Ngokumalunga namaqhinga angentla apha, qwalasela ezinye izizathu ezinokubangela ukubhubhisa kwakho:
- Gwema ukuzithemba kuyindawo ebalulekileyo yokujongana nokuqhaqha. Qinisekisa ukuba uphuze ngokwaneleyo utywala kwaye ufake ifayile kwisondlo sakho.
- Olunye uxinzelelo lweentlungu, ukuxhaswa kwesebe, kunye nemithi yokuphuza imithi kunokubangela ukutyunjwa nokuthetha ngokubamba ugqirha malunga neendlela ezingakhetha kuzo okanye iziphakamiso zokunciphisa iziphumo zabo zokuqhawula.
- Hlola ukutya kokutya okanye ukunyanzelana (ukungalondeki kwe-lactose, ukunyamezela kwe-gluten, i-fructose malabsorption) njengoko banako konke ukufaka isandla ekunqandeni.
ILizwi
Kungakhathaliseki indlela yakho yokunciphisa ukubhubhisa, kukulungele ukuxoxa ngesicwangciso kunye nomgqirha wakho. Unokubonisa ukuba kusetyenziswe ngokukhawuleza izidakamizwa ezifana nePepto Bismol (bismuth subsalicylate) okanye isongezelelo sokutya, iBeano.
> Imithombo:
> Ebert EC. I-thyroid kunye namathambo. J Clin Gastroenterol. 2010 Julayi; 44 (6): 402-6.
> Halmos EP, amandla VA, uMalusi SJ, Gibson PR, uMir JG. Ukutya okuphantsi kwi-FODMAPs kunciphisa iimpawu zesifo sengqondo sesifo. Gastroenterology . 2014 Jan; 146 (1): 67-75.e5.