Nangona ukufumana ubunzima bokufumana ubunzima akuyona enye yeengxaki ze-thyroid imeko, kukho iingcebiso ezibalulekileyo ezinokukunceda usebenzise ukutya kwakho kunye nesondlo ukuxhasa i-thyroid yakho kwaye uphucule unyango lwakho lwe-thyroid.
Musa ukuvumela into oyidlayo ukuba ibe yindlela yokusebenza kwe-thyroid. Nazi ezinye izilumkiso ze-thyroid-friendly friendly to consider. Akunabo bonke abaye baqinisekiswa ngokwenzululwazi ukunceda izimo ze-thyroid, kodwa kunesizathu esihle sokukholelwa ukuba banokukunceda, kwaye banengqiqo yokutya okunesondlo ngokubanzi.
Landela i-Thyroid Friendly Diet
I-thyroid yakho, njengamanye ama-hormone, iyakukhathalela into oyidlayo. Ukunyamezela okuninzi kokutya esizibekayo, sinokuthi sinokuvakala ukuvutha okungabangela ukonakalisa iimpendulo ezizenzekelayo, kunye nokuphazamisa umsebenzi we-thyroid. Ziziphi iindlela ezenzelwe i-thyroid-friendly?
- Cinga nge- gluten-free food. I-Gluten inamaprotheni athi kwabanye abantu banokubangela ukuba bakwazi ukufumana i-hormone ye-thyroid. I-Gluten iphinde ivuke kunye ne-allergen kwabanye abantu. Kwezinye izigulane ze-thyroid, ukuphuma kwe-gluten kungabinciphisa izifo zamanqatha ukuya kwizinto eziqhelekileyo, kwaye kubangela ukuxolelwa kwisimo sakho se-thyroid.
- Cinga ngesondlo esilawulwa yi-glycemic / carbohydrate. I-low-glycemic ithetha ukutya okuphantsi kweswekile kunye ne-carbohydrate elula ezifana nesonka, i-pasta, kunye neetye. Inzuzo yesondlo ephantsi-glycemic kukuba inceda ukulinganisa i-spikes ye-sugar. Iipuphu zepukile zixinzelelo, kwaye isondo eliphezulu legazi liyakwazi ukuvuvukala. Ngoko ukunciphisa nokulinganisa iswekile yegazi kunciphisa uxinzelelo olubanzi kwiimoni zakho, kuquka ne-thyroid yakho.
- Sebenzisa i-organic, i-hormone-free, i-antibiotic-free, kunye ne-pesticide-free food wheneverever. IiHormones, ii-antibiotics, kunye neeprotictic pesticides ziyi-toxins. Iibhokhwe "zangaphandle" emzimbeni kwaye zinokubangela ukuphendula ngokuzenzekelayo kunye nokuvuvukala. Xa unako ukususa ezi ngxube ekudleni kwakho, ingcinezelo engaphantsi kwezi zinto ziya kudala kwiinkqubo zakho zokuzivikela kunye ne-endocrine.
- Sebenzisa ukutya okunotshani ngokumalunga nokutya okunokutya okusanhlamvu xa kunokwenzeka. Inyama evela kwizilwanyana ezixutywe ngotshani iphezulu kakhulu kumafutha anempilo kunye nezondlo kunezilwanyana ezondliwa ngqolowa.
- Hlanganisa ngaphezulu "amanqatha amnandi" njengamafutha omnquma, i-avocado, kunye namantongomphi aphilileyo ekudleni kwakho. Ezi zityalo ezintle zinempahla echasayo-inokukunceda ukuxhasa i-immune system yakho. I-Salmon nayo iyimithombo emihle kakhulu yamanqatha (kodwa khetha i-salmon yasendle, kwaye ingafaki i-salmon yeefama, ngenxa yesondlo esiphezulu).
- Yidla iprotheni eyaneleyo (inyama yezilwanyana, intlanzi kunye namaqanda) kodwa qiniseka ukuba imithombo ephilileyo. Imithombo ephilileyo yeeprotheni iyancipha imveliso yenyama, iintlanzi ezibanjwe zasendle ezingekho phezulu kwizinyithi ezinzima, kunye namaqanda ahlukeneyo, njengomzekelo.
Ziqhelani Ukuba Nengqiqo Xa Udla
Ukuba uyadla xa ugxininisekile, umzimba wakho awunako ukuvelisa amahomoni afunekayo ekuncedayo ukuba uzive ugcwele kwaye uncedise ukugonywa okunempilo kunye nokuxhamla. Ukutya phantsi kwengcinezelo kunokwandisa amanqanaba akho e-hormone cortisol. Oku kwenza iinqatha zakho (ikakhulukazi i-fatly fat) zisebenza ngokugqithiseleyo ekuthatheni amanoni ekudleni kwakho.
Yintoni ongayenza ukuze "uxinzelele" ukutya kwakho kwaye ufake into engqondweni? Nazi izinto ezimbalwa kodwa ezinamandla onokuzenza:
- Thatha ezintathu ukucoca ukuphefumula-ukwandisa isisu sakho ngokupheleleyo emoyeni-ngaphambi kwesidlo ngasinye kunye ne-snack.
- Thatha umoya ophezulu phakathi kokubetha kokutya.
- Yidla ngokukhawuleza, uphese ukutya kwakho kakuhle. Ukuhlafuna kuvumela i-enzyme kwisalathini sakho ukuqala ukugaya ukutya kwaye uyilungiselele ngokucokisekileyo ukuba igcwele ngokupheleleyo esiswini esiswini.
- Musa ukuxhamla xa udla. Oko kuthetha ukuba, ungadli ukuma, kwimoto yakho, ngelixa ufunda, ubukele iTV, okanye ucoxe kwifowuni. Ukugxininisa ekudleni kwakho kunye nokutya ngaphandle kwengcinezelo kunokunceda umzimba wakho uguquke kwimodi apho kusebenza ngakumbi ekutyeni.
Ukunciphisa uxinzelelo lwezondlo
Ukuxinzezeleka kokutya kubangelwa kukutya okukuthi:
- ukudala ukuvuvukala, uvakalelo okanye impendulo
- ukuphakamisa okanye ukutshiza iswekile yegazi, okanye kubangele ukutshintsha okukhawuleza kwishukela legazi
- iqukethe iibhox okanye iikhemikhali zangaphandle kumzimba, ezinokubangela izimpendulo ze-immune
- banamanani aphezulu angamafutha
Kulo hlobo, zikho iindlela zokunciphisa uxinzelelo lwakho lokutya:
- Ncipha okanye uphelise ukutya kwakho okucwangcisiweyo, ushukela ococekileyo, i-carbohydrates ecocekileyo kunye nokutya kunye neemveliso ezibandakanya i-syrup ye-corn fruit.
- Ncitshitshisa okanye ususe u-honey, i-molasses, kunye nazo zonke iintlobo zeswekile, kubandakanywa neziqhamo
- Ncitshitshisa okanye uphelise ukutya okunesonka, okutya okuthakazelisayo, kubandakanywa iziphuzo ezinotyambo ezintle
- Ukuphelisa izidlo zokutya kunye nokunambitheka okwenziwe ngokuzenzekelayo, kwaye ukuba ukhuluphele kakhulu, cinga ukuphepha ukuvumba kwamanzi njengokwenziwa kwe-stevia.
- Nciphisa okanye uphephe ngokukhawuleza ukutya, i-glycemic foods of carbohydrate njengokutya, ilayisi kunye nemifuno enjengamazambane kunye nommbila.
- Khetha i-organic, i-hormone-free, i-antibiotic-free, kunye ne-pesticide-free food wheneverever
- Ukuphelisa ukutya kokutya kokutya kwakho. Ngokomzekelo, ukuba unayo i-lactose engavumiyo, zama ukuphelisa ubisi ngokupheleleyo kwisondlo sakho.
- Ncipha okanye nciphise i-caffeine. I-caffeine yinto enamandla, kunye nokutya okuphambili kwikhofi, itiye, okanye i-cafeinated soft drinks ziyakhathaza ama-adrenals, ziphakamise ama-cortisol amazinga akho, kwaye iyenze ingozi yokungalingani kwe-sugar.
- Utywala luhlala lukhulu kwi-carbohydrate kunye noshukela. Akukho nto ephosakeleyo ngesiselo esithile sawo uninzi lwethu, kodwa ukusetyenziswa kakubi kotywala kukuxinzeleleka kwesibindi, isistim somzimba kunye neshukela legazi.
- Ungadli ngokutya nakweyiphi isidlo esisodwa. Ukutya ngokugqithisileyo kubangelwa i-spike kwi-ushukela egazini, ngokulandelwa ngokucoca okanye ukuphazamiseka. Lo ngumxinzelelo wokutya onokuthi ugwenywe ngokwenza ukutya kwakho kulungelelaniswe ngokweekhalori.
- Gwema ukutya emva kwe-8 ntambama, kwaye unike umzimba wakho ihora ezili-10 ukuya kwe-12 "ukuphuka" ngobusuku obusuku ngaphambi kokuba uphewule ngokukhawuleza ngokutya kwasekuseni. Xa ulala, i-hormone yomzimba yakho iphila, njengehomoni ye-thyroid, i-hormone ye-adrenal, kunye ne-hormone yokukhula yonke iveliswa, kwaye umzimba wakho uphuma kwioli egciniweyo ukuqala ukutshisa. Kodwa ukuba udla ngokuhlwa kamva, okanye unqabana ukuphuka phakathi kokutya kusihlwa kwaye kwakhona kusasa, umzimba wakho awunakufumana umyalezo wokuba ixesha lokutshintshisa kwi-fat-burning. Ngokuyeka ukudla ukutya kunye nokwenza isidlo sakho sokugqibela okanye ukutyhula kwangaphambili kusihlwa, kwaye uvumela iiyure eziyi-10 ukuya kwi-12 ukuya kutsho ukutya kwakho okulandelayo, ukhuthaza umzimba ukuba ufumane umyalezo wokutya okungekho kuza iiyure eziliqela, kwaye oku kunokukunceda ukutshintsha wena kwimodi evuthayo enamafutha ebusuku.
- Gweba ityuwa yetyuwa. Ukuba unqwenela ityuwa, sebenzisa udidi oluthile lutyuwa. Iityuwa zetyuwa zilayishwa ngamachiza kunye nefom ye-iodine. Ukuba unqwenela ityuwa, qwa lasela ityuwa engapheliyo, okanye ityuwa ye-Himalayan isityuli, ukuba ube yindlela enokwakheka yendalo ityhila.
Gwema i-Hormonal Interference
I-Soy ingaba nefuthe ngqo kwi-hormone yakho. Okokuphela:
- Musa ukugqithisa i- soy . Soy ngobuncinane-njengemodeli, idliwe ngendlela yase-Asiya ifake i-soy ekudleni kwayo-ingaba nempilo kwabanye abantu. Kodwa i-soy ayikho nje i-goitrogen, ibuye ibe neepropati ezivumela ukuba kuvimbele amandla omzimba ekufumaneni ngempumelelo i-hormone ye-thyroid. Ukongeza kwinto yokuba ininzi yemveliso ye-soy ekhoyo e-US ibandakanya i-soy ye-genetically modified soy, kwaye iingcali ezininzi zincoma ukuba ugweme i-soy ngokupheleleyo, okanye unciphise ukunyusa kwakho, kwaye uqiniseke ukuba uyadla i-soy ye-organic, engekho ye-GMO xa uyayifaka phakathi kokutya kwakho.
Ukuphuhlisa nokwenza izinto ezilungileyo
Kukho imigaqo emihle efanelekileyo eyiluncedo ekuphuhliseni nasekusebenzeni. Ezi ziquka:
- Phuza amaninzi amanzi ahlambulukileyo imihla ngemihla. Ukuhlambulula kakuhle kubalulekile ekugcineni ukulinganisela kwempilo emzimbeni, ukucima ukubhubha, ukuchithwa okunempilo kunye nokuphelisa, ukutshatyalaliswa kwemetabolism nokulwa nokukhathala. Ubuninzi bempahla yakho yemihla ngemihla kufuneka ibe ngamanzi. Unokufumana ukuba uthanda ukunambitha kwamanzi acocekileyo-oko kukuthi, umbhobho waseBrita, okanye ifriji ye-PUR kwifriji yakho-engcono kunamaconsi amanzi. Abanye abantu bathanda ukongeza i-lemon entsha, i-lime, okanye ikhukhamba ukuphucula intle. Abanye bongeza i-dash encinci yerusi ye-cranberry engenawo ushukela enomdla kunye nombala. Zama ngolu hlobo, ifom kunye nobushushu bamanzi obuvumela ukuba uhlale u-hydrated kahle. Ngokomzekelo, abanye abantu bakuthola kulula ukusela ngaphezulu kwaye bahlale be-hydrated kakuhle xa besela amanzi kwindawo yeqondo lokushisa, endaweni yokubanda. Unokufumana lula ukuba uphuze ngaphezulu kwamanzi anyukisiwe okwi-electrolyte, njengePenta, okanye i-SmartWater.
- Fumana i- fiber ngaphezulu, u-25 ukuya kuma-30 mg ngosuku. I-Fiber ibalulekile ukutyalwa, intliziyo yempilo, ukupheliswa okufanelekileyo, ukulwa nokutyunjwa, nokuphucula ukuvakalelwa kwakho. Ngokufanelekileyo, ifayibha kufuneka ivela ekudleni, kodwa xa ifunekayo, ijolise ukudibanisa ukutya kunye nezongezelelo ze-fiber-ezifana ne-psyllium- ukuya kumazinga aphezulu e-fiber nsuku zonke.
Qaphela ukuba Ungadluli kwi-Goitrogenic Foods
Ukutya kweGoitrogenic kukutya okuncipha i-thyroid kunye nokukhuthaza ukwandiswa kwe-gland, ebizwa ngokuba yi-goiter. Gwema ukugqithisa ngokugqithiseleyo kwezi zokutya kwifom eluhlaza. Qaphela ngokubhekiselele kwi-smoothies eluhlaza engabandakanya ubuninzi obukhulu okanye i-goitrogens eluhlaza, njenge-kale kunye nesipinashi. Ukupheka nokutshisa oku kutya kukunceda ezinye iipetroitic izakhiwo, kodwa nangona kunjalo, luncedo kwizigulane ze-thyroid ezingenakulungiswa kwaye zivakalelwa kakuhle, ngenxa yeyona nto ininzi, ziphepha ukutya oku kuluhlaza kwaye ukuphepha ukuzigqithisa xa ziphekwe. Ezinye zezona zininzi zokutya ezine-goitrogen ziquka ezi zilandelayo:
- I-cassava yaseAfrika
- Babassu (isiqhamo somthi wasePrazil / Afrika)
- Bok choy
- Ibrokholi
- Broccolini
- ibrussels sprouts
- Ikhaphetshu
- Icauliflower
- I-Broccoli yaseTshayina
- Collards
- Daikon
- Kale
- Kohlrabi
- Millet
- Lwesardard
- Peaches
- Amanqatha
- iinathi zepayini
- Radishes
- I-Red Radish
- Rutabaga
- Soy
- Ispinatshi
- Ierberberries
- Turnips
- Watercress
Iingcebiso ezininzi
- Ukutya "ukucoceka" 24/7 akunakwenzeka kwaye akunakwenzeka-kwaye mhlawumbi kungathandeki-kuninzi lwethu. Kukho amaxesha apho ufuna ukuzithobela kwi-carbohydrate okanye ukutya okushukela. Nantsi ingongoma enokukunceda ukuluma kuma-carbohydrates aphantsi afana nesinkwa, i-pasta kunye needyuli. Unayo iipilisi ze- psyllium ezingabizi- iifomsula ezilula ezizaliswe ngefayili yendalo yengqondo kunye nawe. Ukuba uthabatha la maqhekeza phambi kokuba uchithe ezi zi-fiber eziphantsi, ukutya okuphezulu-glycemic, udibanisa inani eliphezulu le-fiber, ekuncedeni ukuguqula ukutya kwi-fiber ephezulu, ukutya okungaphantsi kwe-glycemic okungenakwenzeka ukuba uphephe igazi lakho ushukela.
- Ukuba udinga ukunciphisa umzimba, sebenzisa ufikelele ekuphuzeni i-1 enye yamanzi kwisigidi ngasinye kwisisindo somzimba wakho. Ukuba oko kuzwaka ngathi kuninzi, kunjalo! Oko kuthetha ukuba, ukuba isisindo sakho esilijolise sibe ngamapounds ayi-150, kufuneka usebenze ngokukhawuleza ufikelele ekuphuzeni ama-ounces ama-150 ngosuku. Musa ukukhathazeka ... xa usebenza kuyo ngokukhawuleza, emva kweentsuku ezimbalwa, umzimba wakho uza kuhlawulela kwinqanaba elitsha lokungena kwamanzi, kwaye awuyi kuhamba kwindawo yokuhlambela.