Ukulawula ubunzima bakho ngeHypothyroidism

Umxholo

• Yeka ukuzuza ubunzima
• Sebenzisa ukutya okutsha
• Fumana ukuhamba

Kukho ithuba elihle lokuba uya kufumana ubunzima ukuba uzibandakanya kokutya okuninzi okuthuthuzelayo okanye uhlale kude nendawo yokuzivocavoca ixesha elide. Kodwa ukuba une-hypothyroidism, amanani esikalini anganyuka, nokuba ubambelele ngokuqinileyo ekutyeni kwakho kwaye usebenzise inkolo.

Iihormone ezikhutshiweyo ze-thyroid gland zikunceda ulawule imetabolism yakho, okanye ngokufanelekileyo umzimba wakho utshise ukutya kwamandla. Xa i-thyroid yakho yenza i-hormone yayo encinci-njengoko yenzayo kwi-hypothyroidism-i-metabolism yakho iyancipha. Ke ngekhe uzitshise ngokukhawuleza iikhalori kwaye uya kufumana ubunzima. Ukufumana ubunzima ngesiqhelo akuyonto igqithileyo, mhlawumbi i-5 okanye i-10 yeepawundi, kodwa inokwanela ukuchaphazela ukuzithemba kwakho.

Eyona nto ibaxekileyo yi-hypothyroidism yakho, kokukhona uya kufumana ubunzima. Olunye lokuzuza ubunzima ngamafutha, kodwa uninzi lwayo lulwelo olunamandla ukusuka kwiziphumo ze-thyroid engasebenziyo kwizintso zakho.

Yeka ukuzuza ubunzima

Enye indlela yokulawula ukutyeba kukuthatha iyeza lehomoni yegazi ugqirha. Idosi yemihla ngemihla ye-levothyroxine (i-Levothroid, i-Levoxyl, i-Synthroid) iya kuhlaziya imveliso yehomoni ye-thyroid kwakhona, kunye nayo, imetabolism yakho. Nje ukuba ukwidosi elungileyo, ubunzima bakho kufuneka buzinze, kwaye akufuneki ube nangxaki yokulahleka kwesisindo kunaye nabani na.

Ihomoni yehomoni ayinakukususa nabuphi na ubunzima osele ububekile, nangona kunjalo. Ukubuyela kubunzima bakho bokuqala, landela iqhinga elinengqiqo elidibanisa ukutya kunye nokuzilolonga.

Sebenzisa ukutya okutsha

Ukunciphisa, qalisa ngokukhupha iikhalori kubalo lwakho lwemihla ngemihla - kodwa wenze ngokukhuselekileyo. Sukuya kukutya okungqongqo ngokugqithisileyo, okuneekhalori ezisezantsi. Umzimba wakho uya kugcina kuphela iikhalori, kwaye uya kugcina uzuza ubunzima. Endaweni yoko, ufuna ukufumana ibhalansi phakathi kweekhalori ozithathayo kunye neekhalori ozitshisayo suku ngalunye.

Injongo ekhuselekileyo yokulahleka kobunzima yi-1 ukuya kwi-2 yeepawundi ngeveki. Ngokomndilili, yitya iikhalori ezimbalwa ezingama-500 suku ngalunye kwaye uya kulahla malunga neponti ngeveki. Sika iikhalori ezili-1 000 ngosuku, kwaye uya kulahla iiponti ezimbini ngeveki.

Enye indlela elula yokunciphisa ezo calories kukususa konke ukutya ongakufuniyo. Iicookies, ikeyiki, iisoda kunye neelekese zizele ziikhalori ezingenanto. Ziya kukwenza utyebe ngaphandle kokufaka igalelo nasiphi na isondlo.

Endaweni yedessert, yitya isitya esineziqhamo esitsha esifefiweyo ngaphandle kwekhalori. Faka endaweni yesoda ngamanzi amenyezelayo kunye nemon. Ukucima ukutya okwenziwe ngomgubo ocoliweyo omhlophe, njengesonka esimhlophe kunye nabaqhekezi, kwabo benziwe ngeenkozo ezipheleleyo.

Enye indlela yokunciphisa iikhalori kukutya ukutya okuninzi kwamandla. Oku kutya kuneekhalori ezimbalwa ngokuluma. Ziya kukwenza uzive ukhawuleze ngokukhawuleza kwaye uhlale ugcwele ixesha elide.

Umzekelo, yiba nesitya sesuphu yemifuno yesidlo sasemini endaweni ye-pizza. Isuphu ineekhalori ezingaphantsi kwe-100 kwaye iphezulu kumxholo wamanzi, ke iya kukugcwalisa. Isilayidi sepitsa sinee-calories ezingama-300 kwaye siphezulu kwiikhabhohbhothi, umzimba wakho oya kuthi uzitshise ngokukhawuleza zikushiye ufuna ezingakumbi.

Iziko lakho lokutya lijikeleze iziqhamo kunye nemifuno, ephantsi kweekhalori kunye negcwele isondlo. Yongeza kumthombo weprotein onqabileyo, njengeentlanzi, iinkukhu, okanye i-tofu.

Ewe kunjalo, thetha nogqirha wakho ngaphambi kokwenza uhlengahlengiso olubalulekileyo kwindlela otya ngayo. Uya kufuna ukuba bancede bakukhokele kwaye babeke esweni kwinkqubo.

Fumana ukuhamba

Ukuzivocavoca lelinye icandelo elibalulekileyo kuso nasiphi na isicwangciso sokulahleka kobunzima. Ukuzivocavoca rhoqo kuguqula umzimba wakho ube ngumatshini osebenza ngokufanelekileyo. Okukhona usebenza, iikhalori ezingakumbi uya kuzitshisa zombini ngokwenza umthambo naxa uphumle.

Ukwehlisa umzimba, yenza imizuzu engama-300 ngeveki yokuzivocavoca umzimba njengokubaleka, ukukhwela ibhayisekile okanye ukudlala intenetya. Oko kusebenza malunga nemizuzu engama-60 ngosuku, iintsuku ezintlanu ngeveki. Ukuba awunayo iyure epheleleyo ngexesha lokuzilolonga, hlukanisa inkqubo yakho ibe ngamacandelo emizuzu eyi-10 okanye engama-20.

Khetha umsebenzi owuthandayo kwaye olungele wena, ke uya kunamathela kuwo. Unokuhamba-hamba kwindawo ohlala kuyo ntsasa nganye, ulandele iDVD yokomelela komzimba, okanye uthathe iklasi yokujikeleza kwindawo yokuzivocavoca yendawo. Nawuphi na umsebenzi owenza ukuba intliziyo yakho ibethe kabuhlungu kwaye ikwenze uphuze ukubila-nokuba kulima okanye ukukorobha imigangatho yakho-kubalwa njengomthambo.

Ukuzivocavoca imihla ngemihla kuya kukunika amandla ngakumbi, ngokuchasene nokudinwa kwe-hypothyroidism kunokubangela. Ngenxa yokuba idlala lengqula elingasebenziyo linokucothisa ukubetha kwentliziyo yakho, thetha nogqirha ngaphambi kokuba uqalise ukomelela komzimba.

Nciphisa umthambo kancinci kancinci, kwaye ngokuthe chu yonyusa isantya sakho kunye nexesha lokuzilolonga xa uziva ulungile. Kwakhona, buza ugqirha wakho malunga nokuzilolonga okuthile kunye nokwenza iseti yesiqhelo.