Akukho sidlo se-thyroid esisemthethweni, kodwa uncedo lokutya okunempilo
Ukutya oyidlayo kungenza umehluko kwimpilo yakho jikelele kunye nendlela ozivakalelwa ngayo imihla ngemihla, nokuba unayo okanye unayo isifo se-thyroid . Nangona kunjalo, xa kuziwa kwi-hyper okanye i-hypothyroidism okanye ezinye iintlobo zesifo se-thyroid, kubalulekile ukuqonda akukho nto "yokutya kwe-thyroid," kwaye ngokuyinqobo, ukubethelwa ngokufanelekileyo kukutya ukutya okunempilo okunemveliso egcwele izithelo, izigulane kunye ngqolowa.
Kutheni Ndifanele Ndikhathazeke Ukutya Impilo?
I-thyroid gland inefuthe elikhulu kwisisindo sakho, ngoko ukutya ukutya okuncishisiweyo kwekhalori (kunye nokuzivocavoca) kunokukunceda ukulawula ubunzima bakho. Ngethamsanqa, ukutya okuninzi okunempilo kuncinci kwikhalori, ngoko unokutya okwaneleyo ukuba uzive ugcwele kwaye unelisekile ngaphandle kokungeza ngaphezulu.
Ukongezelela, yinto efanelekileyo yokuphepha ukutya okuphezulu kwiikhalori, iswekile, i-fat, kunye ne-sodium, njengokutya okukhawuleza, iziyobisi zentshukela, iifomentshi, ukutya okunzulu okuthosiweyo kunye nokutya okulula okucwangcisiweyo. Ngokuqhelekileyo, zikhona iintlobo zempilo ezincinane ekudleni "ukutya okungafunekiyo" kwaye, enyanisweni, ukutya okuninzi kwenza kube nzima ukulahleka okanye ukugcina ubunzima bakho.
Ndiyakutya i-Cruciferous Veggies okanye i-Soy xa ndifumana izifo zengqondo?
Xa imifuno eluhlaza i-cruciferous efana ne-broccoli, i-cauliflower kunye ne-Kale idilizwe kwinkqubo yokutya, ikhulula i-goitrogens ekwazi ukuphazamisa indlela umzimba wakho wenza ngayo i- thyroid evuselela i-hormone- kodwa oku kunokwenzeka kuphela xa unesifo se-iodine ngexesha elifanayo.
Ngokufika kwetyuwa e-iodidi, ukusilela kwe-iodine ezi ntsuku akunqabile. Ukongezelela, ukupheka kokutya kwe-goitrogenic kungacwangcisi i-compound, ngoko akukho mfuneko yokuba ukhathazeke kakhulu ngale mizimbeni enempilo.
I-Soy iqukethe iiflavones ezinokuthi zibe nempembelelo efanayo, kodwa kwakhona, kuphela xa uchitha ixabiso elikhulu kwaye une-iodine.
Ngetyuwa e-iodidi esetyenziswe kuyo yonke indawo kwaye kwizinto ezininzi, oku akunakwenzeka.
Qaphela ukuba i-soy ingaba nefuthe kumayeza athile. Akudingeki ukuba ugweme ukutya kwe-soy kunye ne-soy, kodwa kukulungele ukuthetha nodokotela wakho malunga nokuba ungakanani na xa udla.
Enye inqaku elongezelelweyo kwi-iodine: kuba kukho ininzi ye-iodine kwisidlo sokutya saseMerika, akukho mfuneko yokongeza enye iodine, kwaye ngokwenene, ukuthatha okungekho mveliso kunokungabi kuhle kwi-thyroid yakho.
Ukutya kokutya kunye nexesha
Akunandaba ukuba udla ezintathu ezinkulu zokutya, ukutya okuncinane ezintlanu okanye ezintandathu, okanye ukudibanisa ukutya okukhulu kunye nokuncinwa okuncinci, nje kuphela xa uhlala kwisigxina sakho sebhajethi yansuku zonke. Khetha iphethini yokutya ehambelana nokuphila kwakho kunye neemfuno zakho.
Nangona kunjalo, kufuneka uxoxe nodokotela wakho malunga nemishanguzo yakho nokuba ingafanelekile ukuthathwa kwisisu esingenalutho okanye ngesidlo, kwaye ukuba kukho na ukutya kufuneka ugweme ngaphambi kokuba, okanye emva koko, uthathe amayeza akho. Ngokomzekelo, ngokwemveliso yabaseSyroid:
Ukutya okunjengomgubo we-soya, isidlo se-cottonse, i-walnuts, kunye ne-fiber fiber kungenza umzimba wakho uthathe i-SYNTHROID encinane kwiphepha lesisu. Ijusi yamagilebhisi ingenza umzimba wakho uthathe i-levothyroxine encinci kwaye unganciphisa umphumo. Makugqirha ugqirha ukuba uyadla oku kutya, njengoko umthamo wakho we-SYNTHROID ungadinga ukulungiswa.
Ukutya okunempilo ukudibanisa kwisidlo sakho
Ukutya okunempilo kufuna ukubandakanya inani elifanelekileyo leekhalori, kodwa kwakhona kufuneka uqinisekise ukuba ufumana i-nutrients enempilo enempilo kunye neethambo. Ezi zokutya zikhetha kakuhle:
Intlanzi
I-Salmon kunye neTyhuna ziphakamileyo kwiiprotheni kunye ne-omega-3 fatty acids, kodwa ayikho ephezulu ngeekhalori. Ukuba unkulu kwi-flavour, i-trout iphinde iphezulu kwi-omega-3s.
Umzimba wakho udinga i-omega-3 fatty acids kwi-system ye-system ye-nervous function, kwaye ezi ntlobo zamafutha zinempilo enempilo. Iff awuyena umtsalane weentlanzi, unokufumana i-omega-3s kwimithombo yemifuno efana nembewu yamathanga, iifelkseeds kunye neoli ye-canola.
Yobisi
Ukutya ukutya okunotye kwi-calcium kunye ne-vitamin D kukulungele impilo yakho yeethambo kunye nokutya okomgubo yiyona nto imithombo engcono. Ukufumana ezi zondlo ezibalulekileyo kunokubaluleka ngakumbi kubantu abaneengxaki ze-hyperthyroid ezibeka umngcipheko wokungabikho kwintsholongwane ye-vitamin D. Ukuba ufuna ukulawula inani lakho lekhalori, khetha ubisi obuncinci okanye obungabonakaliyo, obunciphisa ukutya kwakho okunamafutha amaninzi.
Ukuba awuyithandi ubisi okanye iimveliso zobisi unokufumana i-calcium kwimithombo engekho yobisi njengemifuno eluhlaza emnyama, amantongomane, kunye nobisi lweenkomo ezinye iindlela ezifana nelayisi kunye nobisi lwe-almond. Unokufumana i-vitamin D eyongezelelweyo kwiintlanzi ezinamafutha kunye nezinye iintlobo zama-mushroom, okanye uthathe i-vitamin D eyongezelelweyo.
Iibhere
Amajikijolo amasha afana nama-strawberries, ama-blueberries kunye nama-raspberries anesityebi kwizondlo kunye ne-antioxidants, kunye kunye nabo banomnandi. Ukutshintsha i-dessert yakho ephezulu yeekhalori yesitya seebhanki kunye nekhrimu encinci kunye namantongomane aqoshiwe. Okanye faka ama-berries kwisitya se-grain cereal okanye i-steel cut-cut oatmeal kwisidlo sasekuseni esimnandi. Zama i-coatta e-raspberry oatmeal, i-sugar-cookie e-oatmeal.
Izithelo Ezintsha
Akukho mfuneko yokuyeka amajikijolo xa zonke iziqhamo, ngokubanzi, zikulungele. Zonke iziqhamo ezintsha zihamba phambili. Zama i-apple okanye i-pear eneenkcenkceshe ezenziwe ngebhokisi ye-peanut kwi-snack ephilileyo, okanye usebenzise i-orange kunye nokutya ngaphandle kwesandla emsebenzini okanye kwisikolo.
Qinisekisa isiqhamo esitsha esitsha xa kunokwenzeka. Nangona ukusela i-100 pesenti yejusi yeziqhamo kulungile kuwe, inokuba iphezulu kwiekorikhi. Omnye umyezo weziqhamo zeziqhamo ngowama-ounces ayisithandathu ukuya kwezi-8.
Veggies enemibala
Imifuno eluhlaza obomvu kunye nobomvu, ophuzi, kunye ne-orange zilayishwa izondlo, kwaye ngamnye ngumthombo ofanelekileyo wefayibrari oyifunayo kwinkqubo yokutya yokutya. Iimifuno zihlala ziphantsi kweekhalori ukuze ulayishe i-plate yakho ngemigodi ngaphandle kokuba uphawule ibhajethi yakho.
Amazimba
Isonka sonke sezonka kunye ne-cereal zikhetho ezikhethekileyo zokutya okunempilo kuba zizityebi kwi-fibre, iivithamini kunye neemaminerali. Ngaphandle kokulungela inkqubo yakho yokutya, i-fibre inceda ukugcina uvakalelwa ixesha elide, ngoko ke unganakuziva uvakalelwa ngaphambi kokutya kwakho okulandelayo. Hamba ngaphaya kwelayisi ebomvu uze uzame iintlobo ezahlukeneyo zezityalo zakudala, nazo.
Nutshontsho zaseBrazil
I-thyroid gland iqulethe i-selenium enokulinganayo, enye yamaminerali afana ne-thyroid ekuveliseni i-hormone ye-thyroid . Iinqabunga zaseBrazil ziphezulu kwi-selenium kwaye enye incinci isebenza imihla ngemihla yonke into oyifunayo. Kodwa ukuba awuyithandi amantongomane aseBrazil, unokufumana ubuninzi be-selenium kwi-tuna, i-halibut, ne-turkey.
> Imithombo:
> Health.gov. "Izikhokelo zeZidlo."
> I-Messina M, i-Redmond G. "Iimpembelelo zeSoy protein kunye neeSoflavones zeSoybean kwi-Thyroid Function kwi-Healthy Adult and Patients of Patients: Ukuhlaziywa kweeNcwadi eziBalulekileyo." Thyroid. 2006 Mar; 16 (3): 249-58.
> I-Acadamy yeSondlo kunye neDietetics. "5 Ukutya okuqhelekileyo-Ukusebenzisana kwezidakamizwa."
> I-Dietitian namhlanje. "Isifo se-Thyroid kunye nokutya, ukutya okunomsoco kudlala inxalenye yokugcina impilo ye-Thyroid."