Eyona ndlela yokutya eyiHypothyroidism: Ukutya okuTyiwayo, ukuTya okuThintelweyo

Umxholo

• Yintoni i-hypothyroidism?
• I-hypothyroidism ichaphazela njani imetabolism yakho?
• Zeziphi izondlo ezibalulekileyo?
• Iodine
• Selenium
• Izinki
• Zeziphi izondlo eziyingozi?
• Goitrogens
• Ukutya okumele kukuphephe
• Ukutya ukutya
• Isicwangciso sesidlo
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Iingcebiso zokugcina ubunzima obunempilo
• Umgca wezantsi

I-Hypothyroidism yimeko apho umzimba ungenzi ngokwaneleyo iihomoni ze-thyroid.

Iihomoni ze-thyroid zinceda ukulawula ukukhula, ukulungiswa kweeseli kunye nemetabolism. Ngenxa yoko, abantu abane-hypothyroidism banokufumana ukudinwa, ukulahleka kweenwele, ukuzuza ubunzima, ukuziva ubanda, kunye nokuziva uphantsi, phakathi kwezinye iimpawu ().

I-Hypothyroidism ichaphazela i-1-2% yabantu kwihlabathi liphela kwaye iphindaphindwe kalishumi amathuba okuba ichaphazele abasetyhini kunamadoda (2).

Ukutya kukodwa akuyi kunyanga i-hypothyroidism. Nangona kunjalo, indibaniselwano yezondlo ezifanelekileyo kunye namayeza anokunceda ukubuyisela ukusebenza kwe-thyroid kunye nokunciphisa iimpawu zakho.

Eli nqaku lichaza okona kutya kulungileyo kwi-hypothyroidism, kubandakanya okona kutya kufuneka ukutyile kunye noko ungakuthinteli- konke kusekwe kuphando.

U-Ashley Sullivan / Imifanekiso esecaleni

Yintoni i-hypothyroidism?

I-thyroid gland yinto encinci, efana ne-butterfly ehleli kufuphi nesiseko somqala wakho.

Yenza kwaye igcine iihomoni ze-thyroid ezichaphazela phantse zonke iiseli emzimbeni wakho ().

Xa idlala lengqula lifumana umqondiso obizwa ngokuba yihomoni ekhuthaza idlala lengqula (i-TSH), ikhupha iihomoni yedlala lengqula egazini. Lo mqondiso uthunyelwa usuka kwidlala lepituitary, incindi encinci efumaneka emazantsi engqondo yakho, xa amanqanaba ehomoni ye-thyroid ephantsi ().

Ngamaxesha athile, idlala lengqula alikhululi iihomoni ze-thyroid, nokuba kuninzi kwe-TSH. Oku kubizwa ngokuba yi-primary hypothyroidism kunye nohlobo oluqhelekileyo lwe-hypothyroidism.

Phantse i-90% ye-hypothyroidism ephambili ibangelwa yiHashimoto's thyroiditis, isifo esizenzekelayo apho amajoni akho omzimba ahlasela ngempazamo idlala lengqula ().

Ezinye izizathu ze-hypothyroidism ephambili kukusilela kwe-iodine, isifo semfuza, ukuthatha amayeza athile, kunye notyando olususa inxenye yedlala lengqula ().

Ngamanye amaxesha, i-thyroid gland ayifumani i-TSH eyaneleyo. Oku kwenzeka xa i-pituitary gland ingasebenzi kakuhle kwaye ibizwa ngokuba yi-hypothyroidism yesibini.

Iihomoni ze-thyroid zibaluleke kakhulu. Banceda ukulawula ukukhula, ukulungiswa kweeseli, kunye nemetabolism-inkqubo apho umzimba wakho uguqula into oyityayo ibe ngamandla.

Imetabolism yakho ichaphazela ubushushu bomzimba wakho kwaye ngawaphi amanqanaba otshisa iikhalori. Kungenxa yoko le nto abantu abane-hypothyroidism bahlala beziva bebanda kwaye bediniwe kwaye banokufumana ubunzima ngokulula ().

Unokufunda ngakumbi malunga neempawu kunye neempawu zehypothyroidism apha.

I-Hypothyroidism yimeko apho i-thyroid gland engenzi ngokwaneleyo i-hormone ye-thyroid. Njengoko ihomoni ye-thyroid ibalulekile ekukhuleni, ekulungiseni nasekusebenziseni imetabolism, abantu abane-hypothyroidism banokuziva bebanda kwaye bediniwe kwaye banokufumana ubunzima ngokulula.

I-hypothyroidism ichaphazela njani imetabolism yakho?

Ihomoni ye-thyroid inceda ukulawula isantya semetabolism yakho. Ngokukhawuleza imetabolism, ii-calories ezininzi umzimba wakho uyatsha xa uphumle.

Abantu abane-hypothyroidism benza i-hormone encinci ye-thyroid. Oku kuthetha ukuba banemetabolism ecothayo kwaye batshisa iikhalori ezimbalwa ekuphumleni.

Ukuba netabolism ecothayo kuza neengozi ezininzi zempilo. Inokukushiya udiniwe, inyuse amanqanaba egazi echolesterol, kwaye yenze kube nzima kuwe ukunciphisa umzimba ().

Ukuba ukufumanisa kunzima ukugcina ubunzima bakho nge-hypothyroidism, zama ukwenza i-cardio ephakathi okanye ephezulu. Oku kubandakanya ukuzivocavoca njengokuhamba ngokukhawuleza, ukubaleka, ukunyuka intaba kunye nokuhamba ngenqanawa.

Uphando lubonisa ukuba ukumodareyitha ukuya kubunzulu bokwenza umthambo kunokunceda ukukhulisa amanqanaba ehomoni ye-thyroid. Kananjalo, oku kunokunceda ukukhawulezisa imetabolism yakho,, 9).

Abantu abane-hypothyroidism banokufumana izibonelelo ekwandiseni ukutya kwabo kwiprotein. Uphando lubonisa ukuba ukutya okuneprotein ephezulu kunceda ekunyuseni izinga lokucolwa komzimba ().

Abantu abane-hypothyroidism bahlala bethe chu kwimetabolism. Uphando lubonisa ukuba ukusebenzisa i-aerobic kunokunceda ukukhulisa amanqanaba ehomoni ye-thyroid. Ukongeza, ukutya ngakumbi iiprotein kunokunceda ukonyusa imetabolism yakho.

Zeziphi izondlo ezibalulekileyo?

Izakha-mzimba ezininzi zibalulekile kwimpilo ye-thyroid.

Iodine

Iodine sisimbiwa esifunekayo ukwenza iihomoni zedlala lengqula. Ke, abantu abanesiphene se-iodine banokuba semngciphekweni wehypothyroidism ().

Ukunqongophala kwe-iodine kuyinto eqhelekileyo kwaye kuchaphazela phantse isinye kwisithathu sabemi behlabathi. Nangona kunjalo, ayiqhelekanga kakhulu kubantu abavela kumazwe aphuhlileyo afana ne-United States, apho i-iodised ityuwa kunye ne-iodine etyebileyo yokutya kwaselwandle ifumaneka ngokubanzi ().

Ukuba unengxaki yokunqongophala kwe-iodine, cinga ukongeza ityuwa etafileni kwizidlo zakho okanye utye ukutya okune-iodine njengotyani lwaselwandle, intlanzi, ubisi kunye namaqanda.

Izongezo ze-iodine azidingeki, njengoko unokufumana iodine eninzi kukutya okutyayo. Olunye uphononongo luye lwabonisa ukuba ukufumana le minerali kakhulu kunokonakalisa idlala lengqula ().

Selenium

I-Selenium inceda "kusebenze" iihomoni ze-thyroid ukuze zisetyenziswe ngumzimba ().

Le minerali ibalulekileyo inezibonelelo zokulwa ne-antioxidant, oko kuthetha ukuba inokukhusela idlala lengqula kumonakalo ziimolekyuli ezibizwa ngokuba ziiradical radicals).

Ukongeza ukutya okune-selenium kwindlela otya ngayo yindlela entle yokunyusa amanqanaba akho e-selenium. Oku kubandakanya amandongomane eBrazil, ityhuna, isardadi, amaqanda kunye nemidumba.

Nangona kunjalo, kunqande ukuthatha isongezelelo selenium ngaphandle kokuba ucetyiswe ngumboneleli wakho wezempilo. Izibonelelo zibonelela ngeedosi ezinkulu, kwaye i-selenium inokuba yityhefu izixa ezikhulu (, 17).

Izinki

Njenge-selenium, i-zinc inceda umzimba "usebenze" iihomoni ze-thyroid (18).

Izifundo zikwabonisa ukuba i-zinc inokunceda umzimba ukuba ulawule i-TSH, ihomoni exelela idlala lengqula ukuba ikhuphe iihomoni ().

Ukusilela kweZinc kunqabile kumazwe athuthukileyo, njengoko i-zinc ininzi kunikezelo lokutya.

Nangona kunjalo, ukuba une-hypothyroidism, kuya kufuneka ujonge ukutya ukutya okune-zinc okuninzi njenge-oysters kunye nezinye ii-shellfish, inyama yenkomo kunye nenkukhu.

Uphando lubonisa ukuba iodine, i-selenium kunye ne-zinc ziluncedo ngakumbi kwabo bane-hypothyroidism. Nangona kunjalo, kungcono ukunqanda iodine kunye neseleum izongezo ngaphandle kokuba umboneleli wakho wezempilo akucebisa ukuba uzithathe.

Zeziphi izondlo eziyingozi?

Izakha mzimba ezininzi zinokwenzakalisa impilo yabo bane-hypothyroidism.

Goitrogens

I-Goitrogens yimixube enokuthi iphazamise umsebenzi oqhelekileyo wedlala lengqula.

Bafumana igama labo kwigama elithi goiter, eli yindlala ye-thyroid eyandisiweyo enokuthi yenzeke nge-hypothyroidism ().

Kuyamangalisa ukuba ukutya okuninzi okuqhelekileyo kune-goitrogens, kubandakanya ():

• Ukutya kwesoya: tofu, tempeh, edamame, njl.
• imifuno ethile: ikhaphetshu, i-broccoli, i-kale, icauliflower, isipinatshi, njl.
• iziqhamo kunye nezityalo ezinesitatshi: iitapile, icassava, ipesika, amaqunube, njl.
• Amandongomane nembewu: i-millet, iipine nut, amandongomane, njl.

Kwithiyori, abantu abane-hypothyroidism kufuneka baphephe i-goitrogens. Nangona kunjalo, oku kubonakala ngathi yingxaki kubantu abanesiphene se-iodine okanye abatya izixa ezikhulu ze-goitrogens (,,,).

Ukupheka ukutya nge-goitrogens kunokungazenzi ezi zinto ().

Enye into ngaphandle kokutya kungasentla yipelestile yamazimba. Olunye uphononongo lufumanise ukuba ipearl millet inokuphazamisa ukusebenza kwe-thyroid, nokuba awunayo iodine defence ().

Izinto zokutya ezinokuchaphazela ukusebenza kwe-thyroid zibandakanya i-goitrogens.

Ukutya okumele kukuphephe

Ngethamsanqa, akufuneki uphephe ukutya okuninzi ukuba une-hypothyroidism.

Nangona kunjalo, ukutya okuqukethe i-goitrogens kufuneka kutyiwe ngokumodareyitha kwaye kuphekwe ngokufanelekileyo.

Kuya kufuneka uphephe nokutya ukutya okucutshungulwe kakhulu, njengoko zihlala zinekhalori ezininzi. Oku kunokuba yingxaki ukuba une-hypothyroidism, njengoko unokufumana ubunzima ngokulula.

Nalu uluhlu lokutya kunye nezongezo ekufuneka uziphephe:

• amabele: zonke iintlobo
• ukutya okusetyenzwe kakhulu: izinja ezishushu, iikeyiki, amaqebengwana, njl.
• izongezo: Ukufakwa ngokwaneleyo kwe-selenium kunye ne-iodine kubalulekile kwimpilo ye-thyroid, kodwa ukufumana ubuninzi bayo kunokubangela ingozi. Yongeza kuphela nge-selenium kunye ne-iodine ukuba umboneleli wakho wezempilo ukuyalele ukuba wenze njalo.

Nalu uluhlu lokutya onokukutya ngokumodareyitha. Oku kutya kuqulethe i-goitrogens okanye ziyaziwa njengezicaphukisayo ukuba zisetyenziswa kakhulu.

• Ukutya okusekwe kwisoyi: tofu, tempeh, iimbotyi zeedamame, ubisi lwe-soy, njl.
• Imifuno enqamlezileyo: i-broccoli, i-kale, isipinashi, ikhaphetshu, njl.
• iziqhamo ezithile: iiperesi, amapere, kunye namaqunube
• iziselo: Ikofu, iti eluhlaza kunye notywala-ezi zinto ziselwayo zinokuyicaphukisa idlala lengqula (,,)

Abantu abane-hypothyroidism kufuneka baphephe i-millet, ukutya okucutshungulwayo, kunye nezongezo ezifana ne-selenium kunye ne-zinc (ngaphandle kokuba umboneleli wezempilo ukucebisile ukuba ubathathe). Ukutya okuqulethe i-goitrogens kulungile ngokwamanani aphakathi ngaphandle kokuba kubangela ukungonwabi.

Ukutya ukutya

Kukho ukutya okuninzi onokukhetha kubantu abane-hypothyroidism, kubandakanya:

• amaqanda: amaqanda apheleleyo ngawona alungileyo, uninzi lwe-iodine yawo kunye ne-selenium zifumaneka kwi-yolk, ngelixa abamhlophe bezele ziiprotein
• inyama: konke ukutya, kubandakanya imvana, inyama yenkomo, inkukhu, njl.
• intlanzi: Zonke ukutya kwaselwandle, kubandakanya isalmon, ityhuna, i-halibut, i-shrimp, njl.
• imifuno: yonke imifuno - imifuno enqamlezileyo ilungile ukuba ityiwe kumyinge ophakathi, ngakumbi xa iphekiwe
• iziqhamo: Zonke ezinye iziqhamo, kubandakanya amajikijolo, iibhanana, iiorenji, iitumato, njl.
• Iinkozo kunye nembewu engenagluten: irayisi, i-buckwheat, i-quinoa, imbewu ye-chia, kunye nembewu yeflakisi
• ideri: Zonke iimveliso zobisi, kubandakanya ubisi, itshizi, iyogathi, njl.
• iziselo: amanzi kunye nezinye iziselo ezingenayo i-caffeine

Abantu abane-hypothyroidism kufuneka batye ukutya okusekwe kwimifuno, iziqhamo kunye nenyama engenamafutha. Ziphantsi kweekhalori kwaye zizalisa kakhulu, ezinokukunceda ukuthintela ukutyeba.

Abantu abane-hypothyroidism banokutya okunempilo okuninzi, kubandakanya amaqanda, inyama, intlanzi, uninzi lweziqhamo kunye nemifuno, ukutya okuziinkozo kunye nembewu, zonke iimveliso zobisi, kunye neziselo ezingezizo i-caffeine.

Isicwangciso sesidlo

Nasi isicwangciso sokutya seentsuku ezisi-7 kwabo bane-hypothyroidism.

Inika isixa esifanelekileyo seprotein, isixa esisezantsi ukuya kwisilinganisi seecarbs, kwaye kufuneka ikuncede ugcine ubunzima obusempilweni.

Qiniseka ukuba uthatha amayeza akho e-thyroid okungenani iiyure eziyi-1-2 ngaphambi kokutya kwakho kokuqala, okanye njengoko umboneleli wakho wezempilo ekucebisile. Izakhamzimba ezinje ngefayibha, i-calcium, kunye nentsimbi zinokumisa umzimba wakho ekufunxeni amayeza e-thyroid ngokufanelekileyo ().

uMvulo

• isidlo sakusasa: Ukugcoba ngamaqanda
• isidlo sasemini: inkukhu isaladi kunye namandongomane 2-3 Brazil
• isidlo sangokuhlwa: Inkuku eqhotsiweyo kunye nemifuno enikwe nerayisi

uLwesibini

• isidlo sakusasa: i-oatmeal ngekomityi ye-1/4 (31 gram) yamajikijolo
• isidlo sasemini: Isaladi egcadiweyo yesalmon
• isidlo sangokuhlwa: intlanzi ebhakwe ngelamuni, ithyme, kunye nepepile emnyama enikwa imifuno ebilayo

uLwesithathu

• isidlo sakusasa: Ukugcoba ngamaqanda
• isidlo sasemini: okuseleyo kwisidlo sangokuhlwa
• isidlo sangokuhlwa: ii-shrimp skewers zenziwa nge-quinoa saladi

uLwesine

• isidlo sakusasa: I-chia pudding ngobusuku obubini-i-2 tbsp (28 gram) yembewu ye-chia, 1 indebe (240 ml) yeyogathi yamaGrike, i-1/2 tsp ye-vanilla extract, kunye neziqhamo ezisikiweyo ozikhethile. Makhe sihlale kwisitya okanye kwisitya semasoni ubusuku bonke
• isidlo sasemini: okuseleyo kwisidlo sangokuhlwa
• isidlo sangokuhlwa: Igusha eyosiweyo inikwe imifuno ebisiweyo

uLwesihlanu

• isidlo sakusasa: Ibhanana-berry smoothie
• isidlo sasemini: isandwich yenkukhu yenkukhu
• isidlo sangokuhlwa: Ihagu fajitas - isikiwe inyama yehagu etyetyisiweyo, ipepile yentsimbi, kunye nesalsa-ikhonjelwe kwiitortillas zombona

uMgqibelo

• isidlo sakusasa: iqanda, i-mushroom, kunye ne-zucchini frittata
• isidlo sasemini: ityhuna kunye nesaladi yeqanda ebilisiweyo
• isidlo sangokuhlwa: I-pizza yasekhaya yaseMedithera eyenziwe nge-tomato unamathela, iminquma kunye ne-feta cheese

iCawe

• isidlo sakusasa: i-omelet kunye nemifuno eyahlukeneyo
• isidlo sasemini: isaladi yequinoa enemifuno eluhlaza kunye namandongomane
• isidlo sangokuhlwa: I-steak edibeneyo kunye nesaladi esecaleni

Isampulu yesicwangciso sokutya seveki yonke silungele abo bane-hypothyroidism. Inika uninzi lwezinto onokukhetha kuzo kwimenyu emnandi nesempilweni.

Iingcebiso zokugcina ubunzima obunempilo

Kulula kakhulu ukufumana ubunzima nge-hypothyroidism ngenxa yokuhamba kancinci komzimba.

Nazi iingcebiso ezimbalwa zokukunceda ugcine ubunzima obunempilo.

• Phumla ngokwaneleyo. Injongo yakho kukulala iiyure ezisi-7 ukuya kwezi-8 ubusuku bonke. Ukulala kancinci kunale kunxulunyaniswa nokufumana amafutha, ngakumbi kwindawo esiswini ().
• Ziqhelise ukutya okunengqondo. Ukutya ngengqondo, okubandakanya ukunikela ingqalelo kwinto oyityayo, kutheni usitya, nokuba ukhawuleza kangakanani ukutya kunokukunceda uhlakulele ubudlelwane obungcono kunye nokutya. Izifundo zikwabonisa ukuba kunokukunceda ukunciphisa umzimba (,).
• Zama iyoga okanye ukucamngca. I-Yoga kunye nokucamngca kunokukunceda uxinzelelo kunye nokuphucula impilo yakho yonke. Uphando lukwabonisa ukuba bayakunceda ugcine ubunzima obunempilo ().
• Zama ukutya okuncinci ukuya kokuphakathi kokutya. Ukutya ixabiso eliphantsi ukuya kwelinganiselweyo le-carbs kuyasebenza kakhulu ekugcineni ubunzima obusempilweni. Nangona kunjalo, kunqande ukuzama ukutya kwe-ketogenic, njengoko ukutya ii-carbs ezimbalwa kakhulu kunokwehlisa amanqanaba akho e-thyroid (,).

Ngelixa kulula ukutyeba xa une-hypothyroidism, uninzi lweendlela ezinokukunceda ugcine ubunzima obunempilo. Umzekelo, unokuzama ukufumana ukuphumla okuninzi, ukutya isixa esifanelekileyo seprotein, kunye nokuziqhelanisa nokutya okunengqondo.

Umgca wezantsi

I-Hypothyroidism, okanye idlala lengqula engasebenziyo, yingxaki yezempilo echaphazela i-1-2% yabantu kwihlabathi liphela.

Inokubangela iimpawu ezinjengokudinwa, ukuzuza ubunzima, kunye nokuziva ubanda, phakathi kwabanye abaninzi.

Ngethamsanqa, ukutya izondlo ezifanelekileyo kunye nokuthatha amayeza kunokunceda ukunciphisa iimpawu zakho kunye nokuphucula umsebenzi wakho we-thyroid.

Izondlo ezifanelekileyo kwi-thyroid yakho yi-iodine, i-selenium kunye ne-zinc.

Ukulandela ukutya okunomdla kwi-thyroid kunokunciphisa iimpawu zakho kwaye kukuncede ugcine ubunzima obunempilo. Ikhuthaza ukutya ukutya okupheleleyo, okungasetyenziswanga kunye neprotheni ebuthathaka.