Ngaba iGoitrogens ekutyeni iyingozi?

Umxholo

• Yintoni iGoitrogens?
• Iindidi zeGoitrogens ezifumaneka kukutya
• I-Goitrogens inokubangela iingxaki ze-thyroid
• IiGoitrogens zinokubangela ezinye iingxaki zempilo
• Kukuphi ukutya okukuneeGoitrogens ezininzi?
• Imifuno yeCruciferous
• Iziqhamo kunye neZityalo eziStarch
• Ukutya okusekwe kwiSoy
• Indlela yokunciphisa iziphumo zeGoitrogens
• Yandisa i-Iodine kunye neSelenium Intake
• Ngaba kufuneka ukhathazeke ngeGoitrogens?

Ukuba uneengxaki ze-thyroid, mhlawumbi uvile nge-goitrogens.

Usenokuba ukhe weva ukuba okunye ukutya kufuneka kuthintelwe ngenxa yabo.

Kodwa ngaba i-goitrogens iyinyani, kwaye kufuneka uzame ukuyiphepha?

Eli nqaku lijonga ngokuthe gabalala i-goitrogens kunye neziphumo zazo zempilo.

Yintoni iGoitrogens?

I-Goitrogens yimixube ephazamisa umsebenzi oqhelekileyo we-thyroid gland.

Ukubeka ngokulula, zenza ukuba kube nzima ngakumbi ukuba idlala lengqula ukuvelisa iihormoni zomzimba wakho ezifunekayo ukuze usebenze kakuhle.

Unxibelelwano phakathi kwe-goitrogens kunye nomsebenzi we-thyroid wachazwa okokuqala ngo-1928, xa izazinzulu zabona ukwandiswa kwe-thyroid gland kwimivundla edla iklabishi entsha ().

Oku kwandiswa kwe-thyroid gland kwaziwa nangokuthi i-goiter, apho igama elithi goitrogen livela khona.

Oku kufunyanisiweyo kukhokelele kwingcinga yokuba ezinye izinto kwimifuno zinokuchaphazela ukusebenza kwe-thyroid xa zisetyenziswa kakhulu ().

Ukusukela ngoko, iintlobo ezininzi ze-goitrogens zachongwa, kwiindawo ezahlukeneyo zokutya.

IiGoitrogens zizinto ezifumaneka kukutya okuthile. Xa zigqityiwe, zinokuphazamisa umsebenzi wedlala lengqula.

Iindidi zeGoitrogens ezifumaneka kukutya

Zintathu iintlobo eziphambili ze-goitrogens ():

1. Goitrins
2. Thiocyanates
3. Iiflavonoids

IiGoitrins kunye ne thiocyanates ziveliswa xa izityalo zonakalisiwe, njengaxa zisikiwe okanye zihlafunwa.

I-Flavonoids ngokwendalo zikhona kwiindawo ezahlukeneyo zokutya. Eminye yemizekelo ibandakanya i-resveratrol kwiwayini ebomvu kunye neekatekini kwiti eluhlaza.

I-Flavonoids ngokubanzi ithathwa njengee-antioxidants ezisempilweni, kodwa ezinye zazo zinokuguqulwa zibe zii-goitrogenic compounds ngamathumbu ebacteria (,).

I-Goitrins, i-thiocyanates kunye ne-flavonoids zezona ntlobo zixhaphakileyo ze-goitrogens. Zifumaneka kukutya okuqhelekileyo okuqhelekileyo.

I-Goitrogens inokubangela iingxaki ze-thyroid

Kubantu abaneengxaki ze-thyroid, ukunyusa i-goitrogens kunokunyusa ukusebenza kwe-thyroid ngoku:

• Ukuthintela iodine: I-Goitrogens inokuthintela iodine ekungeneni kwi-thyroid gland, efunekayo ukuvelisa i-hormone ye-thyroid.
• Ukuphazamisa iTPO: I-enzyme ye-thyroid peroxidase (TPO) incamathela kwi-iodine kwi-amino acid tyrosine, edibanisa isiseko sehomoni ye-thyroid.
• Ukunciphisa i-TSH: Ii-Goitrogens zinokuphazamisa i-thyroid ekhuthaza i-hormone (TSH), enceda idlala lengqula ukuvelisa iihomoni.

Xa umsebenzi we-thyroid uphazamiseka, unenkathazo yokuvelisa amahomoni alawula imetabolism yakho.

Oku kungakhokelela kwiingxaki zokulawula ubushushu bomzimba, ukubetha kwentliziyo, ukuveliswa kweproteni, amanqanaba e-calcium egazini kunye nendlela umzimba wakho usebenzisa ngayo amafutha kunye neecarbs.

Umzimba ungenza ukwehla kwimveliso yehomoni yegilo ngokukhupha nje i-TSH engaphezulu, ethi inyanzele idlala lengqula ukuvelisa iihomoni ezininzi.

Nangona kunjalo, i-thyroid engasebenziyo ayiphenduli kwi-TSH. Idlala lengqula lihlawula ngokukhula okungaphezulu kweeseli, oko kukhokelela ekwandiseni okubizwa ngokuba yi-goiter.

I-Goiters inokwenza imvakalelo yokuxinana emqaleni wakho, ukukhohlela, ukudakumba kwaye kunokwenza ukuphefumla nokuginya kube nzima ngakumbi (5).

Ii-Goitrogens zinokunciphisa amandla e-thyroid ukuvelisa iihomoni umzimba wakho ekufuneka usebenze kakuhle. Banokwenzeka ukuba nefuthe elibi kubantu esele benomsebenzi we-thyroid.

IiGoitrogens zinokubangela ezinye iingxaki zempilo

IGoiters ayisiyiyo kuphela inkxalabo yezempilo ekufuneka ithathelwe ingqalelo.

Idlala lengqula elingenako ukuvelisa iihomoni ezaneleyo kunokubangela eminye imicimbi yezempilo, kubandakanya:

• Ukwehla kwengqondo: Kwisifundo esinye, ukungasebenzi kakuhle kwe-thyroid kwandise umngcipheko wokwehla kwengqondo kunye ne-dementia ngama-81% kubantu abangaphantsi kweminyaka engama-75 ubudala).
• Isifo sentliziyo: Umsebenzi ombi we-thyroid unxulunyaniswe nomngcipheko ophakamileyo we-2-53% wokuhlaselwa sisifo sentliziyo kunye ne-18-28% yomngcipheko wokufa kuyo (,).
• Ukutyeba kwakho: Ngexesha lofundo olude lweminyaka emi-3.5, abantu abanesifo se-thyroid esibi bafumana i-5 lbs (2.3 kg) ubunzima obungaphezulu ().
• Ukutyeba kakhulu: Abaphandi bafumanise ukuba abantu abane-thyroid engasebenzi kakuhle babengama-20-113% amathuba okuba batyebe ().
• Ukulibaziseka kophuhliso: Amanqanaba asezantsi ehomoni ye-thyroid ngexesha lokukhulelwa, ngakumbi ngexesha lekota yokuqala, anokuphazamisa ukukhula kwengqondo yomntwana ().
• Ukuqhekeka kwethambo: Uphononongo lufumanise ukuba abantu abane-thyroid engasebenzi kakuhle banomngcipheko ophezulu we-38% wokuqhekeka kwe-hip kunye ne-20% yomngcipheko ophezulu wokungabikho komqolo oqhekezayo (,).

Iihomoni ze-thyroid zinceda ukulawula imetabolism yomzimba wakho. Idlala lengqula alikwazi ukuvelisa iihomoni ezininzi njengoko kufanelekile kunokukhokelela kwiingxaki ezahlukeneyo zempilo.

Kukuphi ukutya okukuneeGoitrogens ezininzi?

Uhlobo lokutya olothusayo luqukethe i-goitrogens, kubandakanya imifuno, iziqhamo, izityalo ezinesitatshi kunye nokutya okusekwe kwisoya.

Imifuno yeCruciferous

• Bok choy
• Ibrokholi
• ibrussels sprouts
• Ikhaphetshu
• Icauliflower
• Imifuno yeCollard
• Horseradish
• Kale
• Kohlrabi
• Uhlaza lwemostade
• Idlwengulwe
• Rutabagas
• Ispinatshi
• AbaseSweden
• Iitheniphu

Iziqhamo kunye neZityalo eziStarch

• Amahlumela oqalo
• Icassava
• Umbona
• Iimbotyi zeLima
• Ngaphezulu
• Millet
• Iipesika
• Amandongomane
• Amapere
• iinathi zepayini
• Ierberberries
• Iibhatata

Ukutya okusekwe kwiSoy

• Tofu
• Tempeh
• Edamame
• Ubisi lweSoy

Ii-Goitrogens zifumaneka kwiintlobo ngeentlobo zemifuno ebethelelweyo, iziqhamo, izityalo ezinesitatshi kunye nokutya okusekwe kwisoya.

Indlela yokunciphisa iziphumo zeGoitrogens

Ukuba une-thyroid engasebenzi, okanye ukhathazekile malunga ne-goitrogens ekudleni kwakho, kukho iindlela ezimbalwa ezilula zokunciphisa umngcipheko weziphumo ezibi:

• Vary ukutya kwakho: Ukutya iintlobo ngeentlobo zokutya kwezityalo kuya kunceda ukunciphisa umda we-goitrogens oyityayo. Kwaye, kuya kukunceda ufumane iivithamini ezaneleyo kunye neeminerali.
• Pheka yonke imifuno: I-toast, i-steam okanye i-veggies endaweni yokutya okuluhlaza. Oku kunceda ukwahlula i-enzyme ye-myrosinase, ukunciphisa i-goitrogens (,).
• Imifuno yeBlanch: Ukuba uthanda ispinatshi esitsha okanye i-kale kwii-smoothies, zama i-blanching vegies kwaye emva koko uyiqande. Oku kuya kunciphisa impembelelo yabo kwi-thyroid yakho.
• Yeka ukutshaya: Ukutshaya yinto ebalulekileyo yomngcipheko kubaqhubi ().

Yandisa i-Iodine kunye neSelenium Intake

Ukufumana iodine eyaneleyo kunye ne-selenium kunokunceda ekunciphiseni iziphumo ze-goitrogens. Ngapha koko, ukunqongophala kwe-iodine yinto eyaziwayo yomngcipheko wokungasebenzi kakuhle kwe-thyroid ().

Imithombo emibini elungileyo ye-iodine yokutya ibandakanya ulwandle, njenge-kelp, i-kombu okanye i-nori, kunye netyuwa e-iodized. Ngaphantsi kwe-1/2 itispuni yetyuwa ye-iodized eneneni igubungela iimfuno zakho zemihla ngemihla ze-iodine.

Nangona kunjalo, ukusebenzisa iodine eninzi kunokuba nefuthe elibi kwi-thyroid yakho. Nangona kunjalo lo mngcipheko ungaphantsi kwe-1%, ke oko akufuneki kubangele inkxalabo enkulu ().

Ukufumana i-selenium eyaneleyo kunokunceda ukukhusela izifo ze-thyroid ().

Imithombo emikhulu ye-selenium ibandakanya amandongomane eBrazil, intlanzi, inyama, imbewu kajongilanga, tofu, iimbotyi ezibhakiweyo, amakhowa e-portobello, ipasta yengqolowa kunye netshizi.

Ukutya okwahlukeneyo, ukutya okuphekwayo, ukunqanda ukutshaya nokuzalisa iodine kunye ne-selenium ziindlela ezilula zokunciphisa imiphumo ye-goitrogens.

Ngaba kufuneka ukhathazeke ngeGoitrogens?

Impendulo ngokubanzi nguhayi. Ngaphandle kokuba umsebenzi wakho we-thyroid sele ukhubazekile, awudingi ukunciphisa ukutya kwakho okuqukethe i-goitrogens.

Ngaphezu koko, xa oku kutya kuphekiwe kwaye kutyiwa ngokumodareyitha, kufanelekile ukuba kukhuseleke kuwo wonke umntu-nditsho nabo baneengxaki ze-thyroid ().

Ngesiqhelo, ukutya okuninzi okune-goitrogens kwenzeka nokuba kunesondlo.

Ke ngoko, umngcipheko omncinci ovela kwi-goitrogens uphakame kakhulu kunezinye izibonelelo zempilo.