Hlaziya kwakhona uphinde Uvuselele Ingqondo Yakho kunye neZigqeba ngeendlela ezilula
Xa unesifo se-hypothyroid, iimpawu ezifana nokukhathala okanye ubunzima bokulahlekelwa isisindo, zonke zinxulumene nokulahla kwi-metabolism yakho ehlala ihamba ne-thyroid engasebenzi.
Nangemva kokuba i-hypothyroidism iphathwa ngokufanelekileyo nge -hormone ye-thyroid , ungayifumana ukuba i- metabolism yakho ayizange ibuyele apho yayingaphambi kwayo. Olu ludenge kwi-metabolism yakho lunokushiya uziva uphelelwe amandla, kwaye unganakunciphisa umzimba, naphezu kokutya okunoklorikhi ophantsi kunye nokuzivocavoca.
Ingqwalaselo kukuba kukho izicwangciso onokuzisebenzisa ukuze uncedise ukuvuselela nokuphucula imetabolism yakho.
Qinisekisa ukuba udla indlovukazi
Ukuba ungadli isidlo sakusasa, unciphisa umonakalo wakho kwaye uthumele umzimba "kwimodi yokulala nendlala," ucinga ukuba ulambile ngenxa yokuba uhamba ixesha elide ngaphandle kokutya. Imodi yokulamba indlala yenza ukuba usebenze ngaphantsi kokutshisa amafutha, kwaye ugqiba udinga iikhalori ezimbalwa ngaphezulu kwexesha.
Jonga i-Calorie Intake yakho
Ukuze ulahlekelwe isisindo, kufuneka uqaphele ukuba uninzi kangakanani iikhalori ozidlayo ngosuku ngalunye. Nangona kulungile ukuba uxoxe ngezidingo zakho zekhalori kunye noogqirha wakho okanye isondlo sokutya, nakhu izikhokelo eziqhelekileyo,
Ngokubhekiselele kwiSebe lezeMpilo kunye neenkonzo zoLuntu, amadoda ahlala emadodeni angaphezu kwama-30 adinga ukususela kwi-2,000 ukuya kuma-2 400 khalori ngosuku, kwaye amadoda asebenzayo afuna ukusuka kuma-2,400 ukuya kuma-2,800 khalori ngosuku. Abafazi abangaphantsi kwama-30 bafuna i-1,600 ukuya kuma-1,800 khalori ngosuku, kwaye abafazi abasebenzayo bafuna ukusuka kwi-2,000 ukuya kuma-2 200 khalori ngosuku.
Ezinye iingcali zithi unokukwazi ukubala ukuphumla kwakho kwemilinganiselo ye-metabolism (RMR) ngokuphindaphinda ubunzima bomzimba wakho (ngeepounds) ngo-10. Inani elipheleleyo leekhalori libhekwa ubuncinci ukuba kufuneka ulitye ukuze unciphise umzimba.
Njengegxina, qiniseka ukuba ungayinqumli iikhalori zakho ngokugqithiseleyo kakhulu, njengoko oku kungasemva.
Ukuba ukhawuleza ukutya kwakho kwekharori, umzimba wakho uya kwindlela yokulamba indlala, oku kuthetha ukuba umzimba wakho ubambelele kwioli yakho egciniweyo, ujika kwiimisipha zakho zamandla. Akugcini nje ukulahlekelwa yilahleko, kodwa ukunciphisa i-calories-burn mass mass kunganciphisa umzimba wakho. I-slowabetabolism ehamba ngokukhawuleza iguqulela ekunciphiseni imfuno yakho ye-caloric yemihla ngemihla, ukudala umjikelezo onzima wokulamba kunye nokulahleka kwesisindo.
Khawucinge ngeDiet Diet phantsi kweNkathalo yakho
Ukutya kwendawo ephuhliswe nguBarry Sears, Ph.D. I-protein-richised, e-low-carbohydrate yokutya ejolise ekulinganiseni ukuphendula kwe-insulin yomzimba ekudleni.
Ngokutsho kweNdawo yeeNdawo, xa udla amaninzi amakhobohydrate, i-pancreas yakho inokukhupha i-insulin engaphezulu, ekhusela umzimba wakho ekusebenziseni i-fat fat stored. Oku kungonakalisa amandla akho okunciphisa umzimba.
Ezinye izikhokelo ezisisiseko malunga nokutya kwendawo, zibandakanya:
- Phuza okungenani ii-ounces ezingama-64 ngosuku, kubandakanywa iglasi yamanzi engamashumi amathathu ngaphambi kokutya
- Yidla izithelo kunye nemifuno (ye-index ye-glycemic index) kunye nezonka ezingaphantsi kunye neefasta
- Ukuba uyadla i-carbs, zigcine zingabi ngaphezu kwama-25 eepesenti zee-carbs ezidliwe kwisidlo.
- Yidla ixabiso elincinci leprotheni ephantsi kunye nayo yonke isidlo kunye ne-snack.
- Sebenzisa indlela ye-eyeball ukulawula ubukhulu bakho beprotheni ukuya kwi-carbohydrate kuyo yonke isidlo.
Indlela ye-eyeball ibandakanya ukuba ungadli iprotheni engaphantsi kweoli-festile kunokuba ungayifumana esandleni sakho. Kwakhona, umthamo weprotheni uxela inani le-carbs ukuba lidle. Ukuba uyadla i-carbs efanelekileyo (iziqhamo okanye imifuno), ngoko ke kabini inani leprotheni elumkileyo. Ukuba uyadla i-carbs engathandekiyo (isonka, i-pastas), ke gcina inani elifanayo leprotheni elumkileyo.
Ukuzivocavoca
Ngokuqhelekileyo, ukuqhuba umzimba ngokubaluleka kwimihla ngemihla kubalulekile kwimetabolism enempilo, kwakunye nokulawulwa kwisisindo. Ukongezelela, kufuneka ungeze uqeqesho lobunzima okanye ukuqhutyelwa kokunyamezela okuqhubekayo okwakhiwa kwesisipha okungenani ezimbini ukuya kweyesithathu ngeveki.
I-muscle iyatshisa iikhalori ezingaphezu kwamafutha, kwaye isisundu sakho unayo, iikhalori ezitshisa ngakumbi, nokuba ziphumle.
Phuza Amanzi
Uyivile ngaphambili, kodwa usela loo maqhekeza ayisibhozo amanzi ngosuku. Inkqubo yokutshisa amandla emetabolism idinga amanzi ukuba asebenze ngokufanelekileyo. Unokongeza isongezelelo semetabolism eyongezelelweyo ngokwenza amanzi abandale, ekubeni amanzi ashushu afuna amandla amaninzi ukuba asebenze.
Khangela Udokotela oyiNtloko
Ukuba ufuna ukulahlekelwa isisindo, qalisa usebenze nogqirha wakho ukuba uqikelele ukuphumla kwakho kwezinga lokunciphisa umzimba kunye nemfuno yakho yekhalori yansuku zonke . Emva koko, unqande ama-khilomitha angama-200 ukuya kuma-500 ngosuku, ngelixa uqhubeka usebenzise, ukuphumelela kwesisindo.
Ukongezelela, ukuba unobungozi bokungena amandla, xela ugqirha ngezinye izizathu ezikhoyo. Ukucinga ukuba umsebenzi wakho we-thyroid uphathwe, kunokukho nezinye iimeko ezibangelwa ukukhathala okanye amandla aphantsi. Ezinye izimo zempilo ezinokubangela ukukhathala ziquka:
- IAnemia
- Fibromyalgia
- Ukuxinezeleka
Ukutya iCaffeine
Eminye i-caffeine yansuku zonke, nokuba ivela kwikhofi okanye itiye, inokukunceda ukwandisa imetabolism yakho. Ukuba iziselo zekhofeinate zendabuko zenza i-wired wired, cinga ngomlingane ozama. Ukubhengezwa, "mah-tay," iqabane lingumuthi wezityalo waseMzantsi Melika. Umlingani uthathwa njengento enomsoco ngakumbi kunotyi omnyama okanye ikhofi, kwaye nangona kunjalo ine-caffeine, iziphumo zalo ziyanceda, kwaye akunakwenzeka ukuba wenze i-jittery.
Cinga ngesongezelelo okanye iHermhi
Ezinye izongezo ezinokuba luncedo ekukhathala ziquka:
- I-co-enzyme ye-Q10, eyaziwa nangokuthi yi-CoQ10, enika amandla kumisipha
- I-NADH (i-Nicotinamide Adenine Dinucleotide) enokunceda iiseli ziguqule ukutya zibe namandla
- D-ribose, enokunceda amandla kumgangatho we-mitochondrial
- Ukukhishwa kweeti ehlaza
Ngokubhekiselele kumanyango omzimba, ngelixa ufanele uphephe i-ephedra ne-ma huang ezikhuthazayo, unokucinga ukucela ugqirha wakho nge-schizandra, eyona isityalo seTshayina esisetyenziselwa ukukhathala. I-Ginseng nayo iphandwa kakhulu kumandla.
Ewe, phambi kokuba uzame nayiphi na imifuno okanye izongezo, nceda uqhagamshelane nogqirha wakho ukuqinisekisa ukuba ukhuselekile kuwe. I-Ginseng, umzekelo, ayikhuthazwa kumntu onomfutho ophezulu wegazi, kwaye ezininzi izityalo kunye nezongezelelo azikhuthazwa ngexesha lokukhulelwa.
Fumana iNqanaba lakho leVithamini D lihlolwe
I-Vitamin D yaziwa ngokuba "i-vitamin" yelanga ngenxa yokuba umzimba wakho wenza xa isikhumba sakho sibonakala kwimisebe ye-ultraviolet evela elangeni. Ngaphandle kokukhanya kwelanga, unokufumana i-Vitamin D ekudleni okuthile, njengeentlanzi ezinamafutha, amaqanda, nobisi oluqiniweyo kunye nosawoti. Nangona i-vitamin D idlala indima ebalulekileyo ekugcineni amathambo aqinile, uphando olusakhulayo lubonisa ukuba nalo lwenza indima kwimpilo yomzimba yomzimba.
Ngokukodwa, izifundo ezininzi ziye zavavanya ubudlelwane phakathi kwamanqanaba e-vitamin D kunye neHashimoto's thyroiditis. Uphando lubonisile ukuba abantu abane-Hashimoto's thyroiditis banamathuba amaninzi okuba namazinga aphantsi e-vitamin D. Ukongezelela, ukunyanga kwamazinga aphantsi kwe-vitamin D kunokunciphisa ukuqhubela phambili kwi-hypothyroidism ngaphezu kwabantu abane-antibiotic positive ye-thyroid.
Iindaba ezilungileyo ukuvavanya ukusilela kwe-vitamin D kudinga ukuhlolwa kwegazi olulula. Unyango lubandakanya ukuthatha i-vitamin D eyongezelelweyo, isilinganisi esiluxhomekeke kwinqanaba lakho.
Ngaloo nto, ukuba awuzange uhlolwe i-vitamin D yezinga lakho, kunjalo, kulungile ukuthetha nodokotela wakho ngalo.
Cinga ngeMisebenzi yamandla
Amandla kunye nomzimba, njenge-yoga, tai chi, qigong (i-chee-gung) ebizwa ngokuba yi-chee-gung), kunye ne-reiki, inokunceda ekongezeni nasekulinganiseni amandla. Ku-qigong, tai chi , kunye ne yoga, ukunyakaza okunyamekileyo kusetyenziswa ukuhambisa amandla ngendlela yamandla omzimba. KwiReiki, ugqirha unceda ukuvula iindlela zakho zamandla, nokunika amandla kwiindawo apho zifuneka khona.
ILizwi
Ukulawula isifo se-thyroid kunye nobunzima bokuxabana kunye neengxaki zokukhathala zingabangalisa.
Kodwa-ke, qi ni sekise ukuba ngesicwangciso esilungileyo kunye nokuzinzimela kwakho, unokuziva uzive kakuhle-kwaye uvuselele umoya wakho okwangoku.
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> Isebe lezeMpilo laseMzantsi Afrika kunye neNkonzo zoLuntu. Izikhokelo Zesidlo sabaseMerika 2015-2020 Uluhlu Lweesishiyagalombili. Isihlomelo sesi-2: Ukulinganiswa kwekhalori ngeemfuno ngeSuku, ngo-Ubudala, ngokwesondo, nakwiNqanaba lomsebenzi.