Kudya Kwakanyanya kweHypothyroidism: Chikafu chekudya, Chikafu chaunofanira Kudzivisa

Zvemukati

• Chii chinonzi hypothyroidism?
• Hypothyroidism inokanganisa sei metabolism yako?
• Ndezvipi zvinovaka muviri zvakakosha?
• Iodine
• Selenium
• Zingi
• Ndezvipi zvinovaka muviri zvinokuvadza?
• Goitrogens
• Zvikafu zvekudzivirira
• Chikafu chekudya
• Muenzaniso chirongwa chekudya
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Matipi ekuchengetedza huremu hune hutano
• Chinokosha

Hypothyroidism mamiriro umo muviri usingaite yakakwana mahormone etachiona.

Utachiona mahormone anobatsira kudzora kukura, kugadzirisa maseru, uye metabolism. Nekuda kweizvozvo, vanhu vane hypothyroidism vanogona kunzwa kuneta, kurasikirwa nevhudzi, kuwedzera huremu, kunzwa kutonhora, uye kunzwa pasi, pakati pezvimwe zviratidzo ().

Hypothyroidism inokanganisa 1-2% yevanhu pasi rese uye inogona zvakapetwa kagumi kubata vakadzi kupfuura varume (2).

Chikafu chega hachipore hypothyroidism. Zvisinei, kusanganiswa kwezvakakodzera zvinovaka muviri uye mishonga kunogona kubatsira kudzorera utachiona basa uye kudzikisira zviratidzo zvako.

Chinyorwa ichi chinotsanangura chikafu chakanakisa chehypothyroidism, kusanganisira kuti ndezvipi zvekudya uye zvaunofanira kudzivirira - zvese zvichibva pakutsvaga.

Ashley Sullivan / Offset Mifananidzo

Chii chinonzi hypothyroidism?

Iyo yegland gland idiki diki, yakaita seruguru gland inogara padhuze nepasi pemutsipa wako.

Inoita uye inochengeta mahormone etachiona ayo anokanganisa angangoita ese maseru mumuviri wako ().

Kana iyo yegland ikatambira chiratidzo chinonzi thyroid-inosimudzira mahormone (TSH), inoburitsa mahormone eropa muropa. Ichi chiratidzo chinotumirwa kubva kune iyo pituitary gland, gland diki rinowanikwa pazasi pehuropi hwako, apo hutachiona hwehomoni huwandu hwakaderera ().

Dzimwe nguva, iyo gland yegland haina kuburitsa hutachiona mahormone, kunyangwe paine yakawanda yeTSH. Izvi zvinodaidzwa kunzi hypothyroidism uye mhando yakajairika yeiyo hypothyroidism.

Inenge 90% yepuraimari hypothyroidism inokonzerwa neHashimoto's thyroiditis, chirwere chemuviri umo immune yako inorwisa zvisirizvo gland rako ().

Zvimwe zvikonzero zvekutanga hypothyroidism kushayikwa iodine, chirwere chemagene, kutora mimwe mishonga, uye kuvhiya kunobvisa chikamu chetachiona ().

Dzimwe nguva, iyo gland yegland haina kugamuchira TSH yakakwana. Izvi zvinoitika kana iyo pituitary gland isiri kushanda nemazvo uye inonzi yechipiri hypothyroidism.

Mahormone ehutachiona akakosha kwazvo. Ivo vanobatsira kudzora kukura, kugadzirisa maseru, uye metabolism - maitiro ayo muviri wako unoshandura zvaunodya kuita simba.

Yenyu metabolism inobata tembiricha yemuviri wako uye pamwero upi waunopisa macalorie. Ndicho chikonzero vanhu vane hypothyroidism kazhinji vanonzwa kutonhora uye kuneta uye vanogona kuwedzera uremu zviri nyore ().

Unogona kudzidza zvakawanda nezvezviratidzo nezviratidzo zve hypothyroidism pano.

Hypothyroidism mamiriro mune iyo thyroid gland isingaite yakakwana thyroid kemikari. Sezvo hutachiona hwehormone hwakakosha mukukura, kugadzirisa, uye metabolism, vanhu vane hypothyroidism vanogona kunzwa kutonhora uye kuneta uye vanogona kurema zviri nyore.

Hypothyroidism inokanganisa sei metabolism yako?

Iyo thyroid hormone inobatsira kudzora kumhanya kwemetabolism yako. Iyo inokurumidza metabolism yako, inowedzera macalorie muviri wako unopisa pakuzorora.

Vanhu vane hypothyroidism vanoita shoma utachiona kemikari. Izvi zvinoreva kuti vane inononoka metabolism uye vanopisa mashoma macalorie pazororo.

Kuva nemetabolism inononoka kunouya nenjodzi dzinoverengeka dzehutano. Zvinogona kukusiya wakaneta, kuwedzera ropa rako remafuta akawandisa, uye kuita kuti zviome kwauri kuti uderedze huremu ().

Kana iwe uchiona zvichinetsa kuchengetedza huremu hwako ne hypothyroidism, edza kuita zvine mwero kana kukwirira kwakasimba cardio. Izvi zvinosanganisira kurovedza muviri sekumhanya-mhanya kufamba, kumhanya, kukwira, uye kukwasva.

Kutsvagurudza kunoratidza kuti zvine mwero kusvika pakukwirira zvakanyanya kurovedza muviri kweerobic kunogona kubatsira kuwedzera yako mahormone ehormone. Nekudaro, izvi zvinogona kubatsira kukurumidza metabolism yako (, 9).

Vanhu vane hypothyroidism vanogona zvakare kubatsirwa nekuwedzera kwavo protein yekudya. Kutsvagurudza kunoratidza kuti kudya kweprotein kwepamusoro kunobatsira kuwedzera mwero wemetabolism yako

Vanhu vane hypothyroidism kazhinji vane zvishoma nezvishoma metabolism. Kutsvagurudza kunoratidza kuti kurovedza muviri kunogona kubatsira kuwedzera yako mahormone emahormone. Uyezve, kudya mapuroteni mazhinji kunogona kubatsira kuwedzera yako metabolism.

Ndezvipi zvinovaka muviri zvakakosha?

Zvakawanda zvinovaka muviri zvakakosha kune hutano hwakakwana hwehutachiona.

Iodine

Iodini chinhu chakakosha chicherwa icho chinodikanwa kugadzira mahormone etachiona. Nekudaro, vanhu vane ayodhini kushomeka vanogona kuve panjodzi yehypothyroidism ().

Kushayikwa kweIodini kwakajairika uye kunokanganisa chinenge chikamu chimwe muzvitatu chevagari vepasi. Zvisinei, haina kujairika muvanhu vanobva munyika dzakasimukira seUnited States, uko iodized munyu uye iodine-ine hove dzegungwa inowanikwa zvakanyanya ().

Kana iwe uine ayodhini kushomeka, funga kuwedzera iodized tafura yemunyu kuzvikafu zvako kana kudya zvimwe iodine-yakafuma chikafu senge gungwa, hove, dairy, uye mazai.

Iodine inowedzera haina basa, sezvo uchigona kuwana ayodini yakawanda kubva pane zvaunodya. Zvimwe zvidzidzo zvakaratidza zvakare kuti kuwana zvakawandisa izvi zvicherwa kunogona kukuvadza gland yegland ().

Selenium

Selenium inobatsira "kuita" mahormone etachiona kuti agone kushandiswa nemuviri ().

Iyi yakakosha zvicherwa zvakare ine antioxidant mabhenefiti, zvinoreva kuti inogona kudzivirira iyo yegland gland kubva kukuvara nemamorekuru anonzi emahara radicals ().

Kuwedzera zve selenium-zvakapfuma zvekudya kune yako nzira inzira yakanaka yekusimudzira yako selenium mazinga. Izvi zvinosanganisira nzungu dzeBrazil, tuna, sardines, mazai, uye nyemba.

Nekudaro, dzivisa kutora selenium yekuwedzera kunze kwekunge warayirwa nemupi wako wezvehutano. Zvekuwedzera zvinopa madosi makuru, uye selenium inogona kuve ine chepfu yakawanda (, 17).

Zingi

Kunge selenium, zinc inobatsira muviri "kuita" mahormone etachiona (18).

Zvidzidzo zvakare zvinoratidza kuti zinc inogona kubatsira muviri kudzora TSH, iyo hormone inotaurira iyo gland yegland kuti ibudise mahormone ehormone ().

Kushomeka kweZinc hakuwanzoitika munyika dzakabudirira, sezvo zinc yakawanda mukuwanikwa kwechikafu.

Nekudaro, kana iwe uine hypothyroidism, iwe unofanirwa kuve nechinangwa chekudya zvakanyanya zinc-zvakapfuma zvekudya semazai uye imwe hove, nyama yemombe, uye huku.

Kutsvagurudza kunoratidza kuti ayodini, selenium, uye zinc zvinonyanya kubatsira kune avo vane hypothyroidism. Zvisinei, zviri nani kudzivisa iodine uye selenium zvinowedzera kunze kwekunge mupi wako wezvehutano achikupangira kuti uzvitore.

Ndezvipi zvinovaka muviri zvinokuvadza?

Zvakawanda zvinovaka muviri zvinogona kukuvadza hutano hweavo vane hypothyroidism.

Goitrogens

Goitrogens ndiwo makomputa anogona kukanganisa neyakajairika mashandiro etachiona gland.

Ivo vanowana zita ravo kubva pazita rekuti goiter, inova yakawedzera thyroid gland inogona kuitika ne hypothyroidism ().

Zvinotoshamisa kuti chikafu chakajairika chine goitrogens, kusanganisira ():

• chikafu chesoya: tofu, tempeh, edamame, nezvimwe.
• mimwe miriwo: kabichi, broccoli, kare, cauliflower, sipinashi, nezvimwe.
• michero uye starchy zvirimwa: mbatatisi, mufarinya, mapichisi, mahabhurosi, nezvimwe.
• nzungu uye mhodzi: mhunga, mapine nzungu, nzungu, nezvimwe.

Mukufungidzira, vanhu vane hypothyroidism vanofanirwa kudzivirira goitrogens. Nekudaro, izvi zvinongoita kunge inyaya kune vanhu vane ayodhini kushomeka kana vanodya huwandu hwakawanda hwegoitrogens (,,,).

Zvakare, kubika chikafu chine goitrogens kunogona kusamisa aya macomputer ().

Imwe yega yezvikafu zviri pamusoro iparera mapira. Zvimwe zvidzidzo zvakaona kuti parera mapira anogona kukanganisa basa rehutachiona, kunyangwe iwe usina kushayikwa kwe ayodini ().

Zvekudya zvinhu zvinogona kukanganisa utachiona basa zvinosanganisira goitrogens.

Zvikafu zvekudzivirira

Neraki, iwe haufanire kudzivirira chikafu zhinji kana uine hypothyroidism.

Nekudaro, chikafu chine goitrogens chinofanira kudyiwa zvine mwero uye zvakanyatsogadzirwa.

Iwe unofanirwa zvakare kudzivirira kudya zvakanyanya zvakagadziriswa chikafu, sezvo kazhinji zvine akawanda macalorie. Izvi zvinogona kuve dambudziko kana uine hypothyroidism, sezvo iwe uchigona kuwedzera uremu zviri nyore.

Heino runyorwa rwezvikafu uye zvekuwedzera zvaunofanira kudzivirira:

• mhunga: mhando dzose
• zvakanyanya kugadzirwa chikafu: imbwa dzinopisa, makeke, makuki, nezvimwe.
• zvinowedzera: Kukwana kwakakwana kwe selenium uye ayodini kwakakosha kuhutano hwehutachiona, asi kuwana yakawandisa yeimwe kunogona kukuvadza. Ingo wedzera pamwe neselenium uye ayodini kana mupi wako wezvehutano akuraira kuti uite saizvozvo.

Heino runyorwa rwezvikafu zvaunogona kudya zvine mwero. Izvi zvekudya zvine goitrogens kana zvinozivikanwa zvinogumbura kana zvikadyiwa muhuwandu hwakawanda.

• soy-based chikafu: tofu, tempeh, edamame bhinzi, mukaka we soya, nezvimwe.
• cruciferous miriwo: broccoli, kare, sipinashi, kabichi, nezvimwe.
• mimwe michero: mapichisi, mapeari, uye mahabhurosi
• zvinwiwa: kofi, girini tii, uye doro - izvi zvinwiwa zvinogona kutsamwisa yako yegland gland (,,)

Vanhu vane hypothyroidism vanofanirwa kudzivirira mapira, chikafu chakagadziriswa, uye zvinowedzera selenium uye zinc (kunze kwekunge mupi wezvehutano akakukurudzira kuti uzvitore). Kudya kune goitrogens kwakanaka mune zvine mwero mwero kunze kwekunge zvichikonzera kusagadzikana.

Chikafu chekudya

Kune zvakawanda zvekudya sarudzo dzevanhu vane hypothyroidism, kusanganisira:

• mazai: mazai akazara akanakisa, yakawanda yodini yavo uye selenium inowanikwa mune iyo yolk, nepo vachena vacho vazere nemapuroteni
• nyama: nyama dzese, kusanganisira gwayana, nyama yemombe, huku, nezvimwe.
• hove: zvese zvegungwa, kusanganisira salmon, tuna, halibut, shrimp, nezvimwe.
• miriwo: miriwo yese - cruciferous miriwo yakanaka kudya zvine mwero, kunyanya kana yabikwa
• michero: mimwe michero yese, kusanganisira mabriji, mabhanana, orenji, matomatisi, nezvimwe.
• Mbeu dzisina guteni uye mhodzi: mupunga, buckwheat, quinoa, chia mbeu, uye mbeu yeflakisi
• dairy: zvigadzirwa zvese zvemukaka, zvinosanganisira mukaka, chizi, yogati, nezvimwe.
• zvinwiwa: mvura nezvimwe zvinwiwa zvisina caffeine

Vanhu vane hypothyroidism vanofanirwa kudya chikafu chakakomberedza miriwo, michero, uye nyama dzakaonda. Iwo akadzika macalorie uye anonyanya kuzadza, izvo zvinogona kubatsira kudzivirira kuwedzera uremu.

Vanhu vane hypothyroidism vane zvakawanda zvekudya zvine hutano, zvinosanganisira mazai, nyama, hove, michero mizhinji nemiriwo, zviyo zvisina guteni uye mhodzi, zvese zvinogadzirwa nemukaka, uye zvinwiwa zvisina-zvine caffeine.

Muenzaniso chirongwa chekudya

Heano chirongwa chemazuva manomwe-chekudya kune avo vane hypothyroidism.

Inopa huwandu hwakagwinya hweprotein, ine yakaderera kusvika pakuenzanisa huwandu hwe carbs, uye inofanira kukubatsira iwe kuchengeta huremu hune hutano.

Ita shuwa kuti iwe utore yako yemushonga mishonga kweinenge 1-2 maawa usati wadya kwekutanga, kana seizvo mupi wako wezvehutano akaraira. Nutrients senge fiber, calcium, uye iron zvinogona kumisa muviri wako kubva kunotora mushonga wehutachiona zvakanaka ().

Muvhuro

• chisvusvuro: toast nemazai
• masikati: huku saladhi ine 2-3 nati dzeBrazil
• chisvusvuro: huku-yakakangwa huku uye miriwo yakapihwa nemupunga

Chipiri

• chisvusvuro: oatmeal ne 1/4 mukombe (31 gramu) yemabriji
• masikati: saroni yakakangwa
• chisvusvuro: hove dzakabikwa ndimu, thyme, uye mhiripiri nhema yakashumirwa nemiriwo yakabikwa

Chitatu

• chisvusvuro: toast nemazai
• masikati: zvasara pakudya
• chisvusvuro: shrimp skewers yakashanda nequinoa saladi

China

• chisvusvuro: husiku chia pudding - 2 tbsp (28 gramu) yembeu dzechia, 1 mukombe (240 ml) yegreek yoghurt, 1/2 tsp yevanilla yakatorwa, uye michero yakatemwa yesarudzo yako. Rega kugara mundiro kana masoni chirongo husiku hwese
• masikati: zvasara pakudya
• chisvusvuro: gwayana rakagochwa rinoshumirwa nemiriwo yakabikwa

Chishanu

• chisvusvuro: bhanana-bheri smoothie
• masikati: huku saladhi sangweji
• chisvusvuro: nyama yenguruve fajitas - yakachekwa yakakora nyama yenguruve, bhero mhiripiri, uye salsa - yakashandira mumakona ezviyo

Mugovera

• chisvusvuro: zai, howa, uye zucchini frittata
• masikati: tuna uye yakabikwa yai saladhi
• chisvusvuro: Pizza yeMediterranean inogadzirwa nemadomasi, maorivhi, uye feta cheese

Svondo

• chisvusvuro: omelet nemiriwo dzakasiyana siyana
• masikati: quinoa saladhi nemiriwo miriwo uye nzungu
• chisvusvuro: yakakangwa steak ine parutivi saladhi

Iyi muenzaniso vhiki-refu chirongwa chekudya chakakodzera kune avo vane hypothyroidism. Iyo inopa yakawanda yesarudzo yemenyu inonaka uye ine hutano.

Matipi ekuchengetedza huremu hune hutano

Zviri nyore kwazvo kuwana huremu ne hypothyroidism nekuda kwekunonoka kwemetabolism.

Heano matipi mashoma ekukubatsira iwe kuchengetedza huremu hutano.

• Wana zororo rakawanda. Chinangwa chekuwana maawa 7-8 ekurara manheru ega ega. Kurara zvishoma pane izvi kwakabatana nekuwana mafuta, kunyanya kutenderedza dumbu nzvimbo ().
• Dzidzira kudya zvine pfungwa. Kudya zvine hungwaru, uko kunosanganisira kutarisisa izvo zvauri kudya, nei uchidya, uye nekukurumidza kwauri kudya kunogona kukubatsira iwe kuvaka hukama hwakanakisisa nechikafu. Zvidzidzo zvakare zvinoratidza kuti zvinogona kukubatsira iwe kurasikirwa uremu (,).
• Edza iyo yoga kana kufungisisa. Yoga uye kufungisisa kunogona kubatsira iwe kushushikana-uye nekuvandudza hutano hwako hwese. Tsvagiridzo zvakare inoratidza kuti vanokubatsira iwe kuchengeta huremu hune hutano ().
• Edza yakaderera kusvika pamwero carb chikafu. Kudya yakaderera kusvika pakuenzanisa huwandu hwe carbs kunoshanda kwazvo kuchengetedza huremu hune hutano. Zvisinei, dzivisa kuedza ketogenic kudya, sezvo kudya zvishomanana carbs kunogona kuderedza utachiona hwehutachiona hwehutachiona (,).

Kunyangwe zviri nyore kuwana huremu kana uine hypothyroidism, yakawanda nzira inogona kukubatsira iwe kuchengeta huremu hwakanaka. Semuenzaniso, unogona kuyedza kuzorora zvakawanda, uchidya huwandu hwakanaka hweprotein, uye uchidzidzira kudya zvine pfungwa.

Chinokosha

Hypothyroidism, kana utachiona husingashande, idambudziko rehutano rinobata 1-2 muzana yevanhu pasi rese.

Zvinogona kukonzera zviratidzo sekuneta, kurema kuwedzera, uye kunzwa kutonhora, pakati pevamwe vazhinji.

Neraki, kudya zvinovaka muviri uye kutora mishonga kunogona kubatsira kudzikisa zviratidzo zvako uye nekuvandudza yako utachiona basa.

Nutrients iyo yakanaka kune yako thyroid iodine, selenium, uye zinc.

Kutevedzera kudya kwehutachiona-zvine hushamwari kunogona kudzikisira zviratidzo zvako uye nekukubatsira iwe kuramba uine huremu hwakanaka. Iyo inokurudzira kudya zvakakwana, zvisina kugadzirwa zvekudya uye akaonda mapuroteni.