Ukuba ungumguli we-thyroid, kukho ithuba elihle lokuba unzima ukuhlaziya umzimba . Uninzi lwabantu abaneemeko ze-thyroid - uHashimoto kunye ne- hypothyroidism , isifo se-Graves kunye ne-hyperthyroidism, umdlavuza we-thyroid - iphelela ngokusisigxina i-hypothyroid. Ngaphandle kwentsholongwane, oku kungakhokelela ekunciphiseni umzimba, ukuguqulwa kwindlela ojonganisa ngayo i-carbohydrate kunye noshukela, kunye nokukhathala okukugcina ufumane umzimba owaneleyo.
Njengomntu onomzimba we-thyroid, ukuba uzama ukulahlekelwa isisindo - okanye ukuthintela ukuzuza ubunzima - ziindlela ezingama-30 ongazinzileyo ukutya kwakho ukwenzela ukwenza imizamo yakho ibe yimpumelelo.
Yenza iinqununu zokutya ngokutya
Nazi ezinye iindlela zokutya eziqhelekileyo eziphilileyo, kwaye zinokukunceda ufezekise ukulahleka komzimba.
1. Sebenzisa izityalo ezidliwayo ezinotshani, ngokutya ngokutya okusanhlamvu, xa kunokwenzeka. Bavame ukuba nexabiso eliphezulu lokutya, kunye neesxibisi ezimbalwa.
2. Sebenzisa i-organic product, i-hormone yemveliso yobisi-ngokungahambisani nemveliso ye-hormone ehlambulukileyo-xa kunokwenzeka. Ziyingxaki enobungozi kumasosha omzimba wakho.
3. Hlanganisa ngaphezulu "amanqatha amnandi" - njengamafutha omnquma, i-avocado, kunye namantongomphi aphilileyo - kwisondlo sakho. I-fat fat igcwalisa, kwaye inokukunceda ukuba udle ubuncinane beekhalori. Kwakhona iipropati ezichasayo.
4. Xa udla iprotheni, khetha i-protein, imithombo yeeprotheyini ezinamanci ezincinci - iintlanzi, ukutyunjwa okumanzi kwenyama kunye nenkukhu, kunye neembotyi ziyakwazi ukukhetha kakuhle,
5. Phuza maninzi amanzi ahlambulukileyo. (Ezinye iingcali zincoma ukuba ufumane ubuncinane i-1/2 ukuya kweyunithi yamanzi kuyo yonke iipilisi yesisindo sakho, ngosuku.)
6. Fumana i- fiber engaphezulu-25-30 mg ngosuku. I-Fiber inceda ngokuzalisa, kunye nokugaya / ukupheliswa. (Funda ngokubanzi malunga neenzuzo zefiber kwiigulane ze-thyroid , kunye nokutya okuphezulu kwe-fiber, apha.)
Iingcamango ezithile ze-Thyroid
Nazi ezinye iziganeko ezithile kwizigulane ze-thyroid.
7. Khawucinge nge- gluten-free food . Ezinye izigulane ze-thyroid zibika ukucima okuncinci, ukunciphisa ama-aches kunye nobuhlungu, iimpawu ezincitshisiweyo, kunye nokuphucula ukuphucula ubunzima xa kulandela ukutya okubangelwa i-gluten. (Kwiimeko ezinqabileyo, ukuba isifo esiqhekezayo sisisifo sesifo sesifo se-thyroid , ukuphuma kwe-gluten kungabangela ukuxolelwa kwesimo se-thyroid.)
8. Musa ukuhamba ngaphaya kwe-soy . Ukutya kwe-Soy kunokuphazamisa ukukwazi kwakho ukufumana imishanguzo yakho ye-thyroid kwaye unokuba nefuthe eliphambili kwi-thyroid yakho. Ukuba uyadla i-soy, kufuneka ibe njenge-condiment, kwaye ngokuqinisekileyo, kwiifom zayo ezivutshiwe.
9. Qaphela malunga neebrasi zaseBrazil. Ziyimithombo ephezulu ye-selenium-yinto eyongeziweyo yokunyuswa kwesifo se-thyroid - kodwa ngaphezu kweyodwa okanye ezimbini iisuthi ngosuku kunokunyusa i-selenium kwizinga eliyingozi. Kwakhona, nqumle iinqabunga zaseBrazil ukuba sele sele uthatha isongezelelo se-selenium.
Lahla Ukucindezeleka Kwezondlo
Ezinye ukutya kunye nezithako zenza uxinzelelo kwinkqubo yokugaya ukutya, isimiso somzimba kunye neenkqubo ze-endocrine. Nazi ezinye iingcebiso.
10. Nciphise okanye ususe i-sugars ecocekileyo kunye nesiraphu yengqolowa ephezulu yefructose.
11. Ncipha okanye ushukela kunye nokuphatha okweshukela, kubandakanywa ukutya.
12. Ncipha okanye uphelise iziphuzo ezithambileyo
13. Kucima i-sweeteners yokufakelwa kunye nokutya okuselayo ngokupheleleyo. Kukho ubungqina bokuba abancedi ngokulahlekelwa kwesisindo, kwaye banokuba negalelo ekuzuzeni ubunzima.
14. Ukuba unesidlo sokutya - okt, ubisi, iisuthi, iinkozo, njl. - phelisa oku kutya ekudleni kwakho. Ukutya ukutya okuphazamisayo kukubangela ukuvuvukala.
15. Nciphisa i-caffeine. Uninzi lwe-caffeine lunokuba lunzima kakhulu kwiintlobo ze-adrenal kwaye zingenza amazinga e-cortisol anyuke-awanokubangela ukuba kube nzima ukwenza imizamo yokulahlekelwa kwesisindo.
16. Musa ukusela utywala ngokweqile. Inokunyusa ukondla nokunciphisa amandla akho okwenza izigqibo zokutya ezilungileyo.
Gcina igazi leShukela ukusuka kwiSpiking
Xa ishukela legazi likhuphuka ngokukhawuleza kwaye rhoqo, liyakunciphisa amandla omzimba wakho we-hormonal ukuba usebenze i-glucose, ekunobangela ukwanda komngcipheko we-diabetes ngaphambi kokunciphisa umzimba.
17. Landela ukutya okulawulwa kwe-carbohydrate, ephantsi kwe-glycemic. Ukutya okunye ndifumene luncedo yiRosedale Diet. (Nolu luhlu lwefuthe le-glycemic yezinto ezahlukeneyo zokutya.)
18. Ungadluli i-carbohydrate elula kunye nokutya okushukela ngexesha lokutya.
19. Ezinye iingcali zondlo zincoma ukuba uthathe iifomsile ezininzi ze-psyllium fiber xa udla ukutya okuphantsi kwe-fiber, ukuze uncede ukunciphisa impembelelo ye-glycemic yalezo zokutya.
Ingcali ye-Movement uTeresa Tapp uncoma ukwenza uphawu lwakhe lokuthengisa "i-hoe-down" emva kokutya ukutya okunokutya okuphezulu. (Ungafunda indlela yokwenza i-T-Tapp Hoe-downs kule vidiyo efutshane ye-Youtube.
Ungadluli kwi-Goitrogenic Foods
Izigulane zeTyroid (ngaphandle kwalabo abangenayo i-thyroid gland) kufuneka ziqaphele ngokuzithengisa ngokutya okuyi-goitrogens . Baya kunciphisa i-thyroid kwaye bakhuthaze ukusekwa kwe-goiter (i-thyroid ekhulisiweyo.)
21. Ukupheka kunye nokucoca kunganciphisa impembelelo ye-goitrogenic yale ndawo yokutya, ngoko qi niseka ukuba uninzi lwama-goitrogens akho aluhlaza.
22. Qaphela ngokubhekiselele kwi-juicing eluhlaza-enye yezona zinto zithandwa kakhulu i-thyroid-iphose goitrogens, kwaye i-juicing igxininise kakhulu.
Nolu luhlu oluthile lwezinto eziqhelekileyo zokutya kwe-goitrogenic:
Bok choy
Ibrokholi
Broccolini
ibrussels sprouts
Ikhaphetshu
Icauliflower
Collards
Daikon
Kale
Kohlrabi
Millet
Amanqatha
Rutabaga
Ispinatshi
Turnips
Watercress
Nantsi uluhlu oluthe gqwa ngokutya kwe-goitrogenic.
Tshintsha ixesha lokutya kwakho
Ezinye iingcali zivakalelwa kukuba ukutya okufutshane, "ukutya imihla yonke" kungabonakali ekulahlekeni kwesisindo kwizigulane ze-thyroid. Ingqiqo? Ayikaze avumele ixesha elaneleyo lokuba umzimba uphambuke kwi-fat-storage in mode-burning fire mode. Kulo hlobo, zilapha izicebiso:
23. Ungadli kakhulu kunoma yimuphi umnikelo.
24. Yidla ezimbini okanye ezintathu zokutya ngemini, kwaye akukho nantlanzi ephakathi.
25. Gwema ukutya emva kwe-8 ntambama
26. Zama okungenani iiyure eziyi-10 ukuya kwi-12 phakathi kwesidlo sakusihlwa, kunye nesidlo sasekuseni. Oku kukukhuthaza ukutshisa amafutha.
Ziqhelani Ukuba Nengqiqo Xa Udla
Xa uxinzelelekile xa udla, umzimba wakho awukho kwindawo yokukhulula ukulamba okufanelekileyo, i-satiety, kunye nama-hormone aqhumayo. Ikhuthaza kwakhona amazinga aphezulu e-horrenone e-cortisol, ekhuthaza ukugcinwa kweoli, ngakumbi kwindawo yakho esiswini. Ukusebenzisa ingqiqo xa udla kunokunceda uphucule umqondo wokuzaliseka, kwaye unciphisa amanqanaba okuxinwa xa udla.
27. Thatha impumulo emithathu yokucoceka ngokucokisekileyo ngaphambi kokutya kunye ne-snack
28. Thatha umoya ophezulu phakathi kokubetha
29. Yidla ngokukhawuleza, uphese ukutya kwakho kakuhle.
30. Musa ukuxhamla xa udla. Oko kuthetha ukuba, ungadli ukuma, emotweni yakho, ngelixa ufunda, ubukele iTV, okanye uxa uthetha kwifowuni
Iingcebiso ezongezelelweyo ezivela kwiingcali zondlo kunye nomlobi uMarc David.