Ko Goitrogens muKudya inokuvadza here?

Zvemukati

• Chii chinonzi Goitrogens?
• Mhando dzeGoitrogens Dzinowanikwa muChikafu
• Goitrogens Inogona Kukonzera Matambudziko eTiroid
• Goitrogens Inogona Kukonzera Mamwe Matambudziko Ehutano
• Ndezvipi Zvekudya zvine Zvakawanda zveGoitrogens?
• Cruciferous Muriwo
• Zvibereko uye Starchy Zvirimwa
• Soy-Yakavakirwa Chikafu
• Maitiro Ekuderedza Mhedzisiro yeGoitrogens
• Wedzera Iodine uye Selenium Intake
• Unofanirwa Kunetseka NezveGoitrogens?

Kana uine matambudziko ehutachiona, iwe ungangodaro wakanzwa nezve goitrogens.

Iwe unogona kunge wakambonzwa kuti zvimwe zvekudya zvinofanirwa kudzivirirwa nekuda kwavo.

Asi iwo goitrogens akanyatsoshata kudaro, uye iwe unofanirwa kuedza kuzvidzivirira?

Ichi chinyorwa chinotora zvakadzama kutarisa goitrogens uye yavo hutano mhedzisiro.

Chii chinonzi Goitrogens?

Goitrogens ndiwo makomputa anovhiringidza neyakajairika mashandiro etachiona gland.

Taura zvakapusa, zvinoita kuti zvinyanye kuomera utachiona kuburitsa mahormone anodiwa nemuviri wako kuita kweyakajairika metabolic basa.

Kubatana pakati peGoitrogens nehutachiona basa kwakatanga kurondedzerwa muna 1928, masayendisiti paakaona kuwedzera kweglandi mumatsuro achidya kabichi nyowani ().

Uku kuwedzerwa kwetachiona gland kunozivikanwawo sekuti goiter, ndipo panobva izwi rekuti goitrogen.

Uku kuwanikwa kwakatungamira mukufungidzira kuti zvinhu zviri mune mimwe miriwo zvinogona kukanganisa hutachiona kana zvikadyiwa zvakawandisa ().

Kubva ipapo, akati wandei marudzi egoitrogens akaonekwa, mune dzakasiyana siyana zvekudya.

Goitrogens zvinhu zvinowanikwa mune zvimwe zvekudya. Kana ichinge yadyiwa zvakawandisa, ivo vanogona kukanganisa basa reiyo thyroid gland.

Mhando dzeGoitrogens Dzinowanikwa muChikafu

Kune matatu makuru marudzi e goitrogens ():

1. Goitrins
2. Thiocyanates
3. Flavonoids

Goitrins uye thiocyanate zvinogadzirwa kana zvinomera zvakuvara, senge kana zvatemwa kana kutsengwa.

Flavonoids zvakasikwa zviripo mune dzakasiyana siyana chikafu. Mimwe mienzaniso inosanganisira resveratrol muwaini tsvuku uye makatekini mu green tea.

Flavonoids inowanzoonekwa seine hutano antioxidants, asi mamwe acho anogona kushandurwa kuita goitrogenic macomputer needu gut gut bacteria (,).

Goitrins, thiocyanates uye flavonoids ndiwo matatu marudzi akajairika eGoitrogens. Ivo vanowanikwa mune zvakajairika chikafu.

Goitrogens Inogona Kukonzera Matambudziko eTiroid

Kune vanhu vane matambudziko ehutachiona, kunyanya kudya kwegoitrogens kunogona kukuvadza hutachiona ne:

• Kuvhara iodhini: Goitrogens inogona kudzivirira iodine kupinda muhutachiona gland, iyo inodikanwa kugadzira mahormone ehomoni.
• Kukanganisa TPO: Enzyme yehutachiona peroxidase (TPO) inosungira iodine kune amino acid tyrosine, iyo pamwe chete inogadzira hwaro hwehomoni yeutachiona.
• Kuderedza TSH: Goitrogens inogona kukanganisa hutachiona hunokurudzira mahormone (TSH), iyo inobatsira iyo gland yeglandi kuburitsa mahormone.

Kana iro utachiona basa rikavhiringidzika, rine dambudziko kuburitsa mahormone ayo anodzora metabolism yako.

Izvi zvinogona kutungamira kumatambudziko kudzora tembiricha yemuviri, kurova kwemoyo, kugadzirwa kweprotein, calcium mazinga muropa uye mashandisiro anoita muviri wako mafuta uye carbs.

Muviri unogona kutsiva kugadzirwa kwehutachiona nekungoburitsa yakawanda TSH, inosundira utachiona kuburitsa mahormone akawanda.

Zvisinei, utachiona husingashandi hahuna kupindura TSH. Utachiona hunobhadhara nekukura mamwe maseru, zvichitungamira mukuwedzera kunozivikanwa se goiter.

Goiters inogona kuumba kunzwa kwekusunga muhuro mako, kukosora, kuora uye kunogona kuita kufema uye kumedza zvakanyanya kuoma (5).

Goitrogens inogona kudzora kugona kwehutachiona kuburitsa mahormone muviri wako unoda kushanda zvakajairika. Ivo vanowanzo sanganisa zvakashata vanhu vatove nehurombo hwehutachiona basa.

Goitrogens Inogona Kukonzera Mamwe Matambudziko Ehutano

VaGoiters havasi ivo chete zvinonetsa zvehutano kufunga nezvazvo.

Utachiona husingakwanise kuburitsa mahormone akakwana hunogona kukonzera dzimwe nyaya dzehutano, kusanganisira:

• Kuderera kwepfungwa: Mune kumwe kuongorora, kusagadzikana kwehutachiona basa kwakawedzera njodzi yekuderera kwepfungwa uye kuora mwoyo ne81% kune vanhu vari pasi pemakore makumi manomwe nemashanu ekuberekwa ().
• Chirwere chemoyo: Basa rakashata rehutachiona rakabatanidzwa kune 2-53% njodzi yepamusoro yekukura chirwere chemoyo uye 18-28% yakanyanya njodzi yekufa nayo (,).
• Kurera huremu: Munguva yechidzidzo chemakore matatu nehafu, vanhu vane husimbe hutachiona basa vakawana anosvika mashanu lbs (2.3 kg) mamwe huremu ().
• Kufutisa: Vatsvakurudzi vakaona kuti vanhu vane hutano husina kunaka hwehutachiona hwakanga huri 20-113% yakawanda yekuwedzera ().
• Kukurumidza kunonoka: Kuderera kwehormone yehormone panguva yekuzvitakura, kunyanya panguva yekutanga kwetatu, kunogona kukanganisa kukura kwehuropi ().
• Bone kutsemuka: Chidzidzo chakawana kuti vanhu vane hurombo hwehutachiona basa vaive ne 38% njodzi yepamusoro yekutyoka kwehudyu uye ne20% njodzi yepamusoro yekusava-musana kuputsika (,).

Utachiona mahormone anobatsira kugadzirisa muviri wako metabolism. Utachiona husingakwanise kuburitsa mahormone akawandisa sezvahunogona kukonzeresa kumatambudziko akasiyana ehutano.

Ndezvipi Zvekudya zvine Zvakawanda zveGoitrogens?

Chikafu chakasiyana chinoshamisira chine goitrogens, kusanganisira miriwo, michero, zvirimwa zvine starch uye zvekudya zvine soy.

Cruciferous Muriwo

• Bok choy
• Broccoli
• Brussels inomera
• Kabichi
• Koliflower
• Collard magirini
• Horseradish
• Kale
• Kohlrabi
• Masitadhi magidhi
• Rapeseed
• Rutabagas
• Sipinachi
• MaSweden
• Turnips

Zvibereko uye Starchy Zvirimwa

• Bamboo anopfura
• Mufarinya
• Chibage
• Lima bhinzi
• Yakasimbiswa
• Mhunga
• Peaches
• Nzungu
• Mapeya
• Pine nzungu
• Strawberries
• Mbatatisi

Soy-Yakavakirwa Chikafu

• Tofu
• Tempeh
• Edamame
• Soy mukaka

Goitrogens inowanikwa mumhando dzakasiyana siyana dzemuchinjikwa miriwo, michero, zvinomera zvine starchy uye nezvikafu zvine soy.

Maitiro Ekuderedza Mhedzisiro yeGoitrogens

Kana iwe uine utachiona husingashande, kana uchinetsekana nezve goitrogens mukudya kwako, pane nzira shomanene dziri nyore dzekudzora njodzi yemhedzisiro.

• Shandura kudya kwako: Kudya zvakasiyana siyana zvezvirimwa zvinobatsira kudzikamisa huwandu hweGoitrogens yaunodya. Uyezve, zvinokubatsira iwe kuwana zvakakwana mavitamini uye mamineral.
• Pheka mishonga yose: Toast, steam kana sadza veggies pane kuidya isina mbishi. Izvi zvinobatsira kuputsa iyo myrosinase enzyme, ichideredza goitrogens (,).
• Blanch greens: Kana iwe uchida sipinashi nyowani kana kare mune smoothies, edza blanching iyo miriwo uye wozoisa chando. Izvi zvinogumisa kukanganisa kwavo pahutachiona hwako.
• Rega kusvuta: Kusvuta chinhu chakakoshesa njodzi kune vanokanganisa ().

Wedzera Iodine uye Selenium Intake

Kuwana ayodini yakakwana uye selenium kunogona zvakare kubatsira kudzikisira mhedzisiro yegoitrogens. Muchokwadi, kushayikwa kwe ayodhini ndiyo inozivikanwa ngozi yekukanganisa kwehutachiona ().

Zvinhu zviviri zvakanaka zvekudya zvine ayodini zvinosanganisira zvegungwa, senge kelp, kombu kana nori, uye iodized salt. Isingasviki 1/2 puniasipuni yemunyu iodizedhi inovhara yako ayodhini yezuva nezuva.

Zvisinei, kushandisa iodine yakawandisa kunogona kukanganisa utachiona hwako zvisina kunaka. Asi njodzi iyi iri pasi pe1%, saka haifanire kukonzera kunetseka kwakanyanya ().

Kuwana selenium yakakwana kunogona kubatsira kudzivirira chirwere chetachiona ().

Nzvimbo huru dze selenium dzinosanganisira nzungu dzeBrazil, hove, nyama, mbeu yezuva, tofu, bhinzi dzakabikwa, portobello howa, yakazara zviyo pasta uye chizi.

Kudya kwakasiyana siyana, kubika chikafu, kudzivirira kuputa uye kuzadza iodine uye selenium inzira dziri nyore dzekudzora mhedzisiro yegoitrogens.

Unofanirwa Kunetseka NezveGoitrogens?

Mhinduro yakajairika ndeye. Kunze kwekunge basa rako rehutachiona ratova nehurema, haufanire kudzora kudya kwako kune goitrogens.

Uyezve, kana zvekudya izvi zvabikwa uye zvichidyiwa zvine mwero, zvinofanirwa kuve zvakachengeteka kune wese munhu - kunyangwe nevaya vane matambudziko ehutachiona ().

Sezvineiwo, chikafu zhinji chine goitrogens chinoitikawo kuva chine hutano chaizvo.

Naizvozvo, njodzi diki kubva kuGoitrogens inodarika zvimwe zvinobatsira pahutano.