Ukulahlekelwa isisindo kungaba inqubo ecasulayo kubantu abaningi abane-thyroid engasebenzi. Kungakhathaliseki ukuthi une-hypothyroidism, noma awunayo i -roid emva kokuhlinzwa noma i-iodine yama-radioactive (RAI), akukho mbuzo ukuthi iningi lethu, i-thyroid ithinta umzimba, futhi yenza ukulahlekelwa isisindo impi ekhuphuka. Nazi amathiphu angu-10 angamangazayo angakusiza ekugcineni ukubhekana nokukhungatheka kwesisindo sakho, bese uthola ithrekhi.
1. Qinisekisa ukuthi ukwelashwa kwakho kwe-Thyroid kulungiselelwe
Ngokwesisindo sokulahlekelwa, ukukhululeka kwezibonakaliso, kanye nempilo yonke enhle, ezigulini eziningi ze-thyroid, akwanele ukuba udokotela wakho ahlolisise i-hypothyroidism, futhi akunike umshwalense. Ngaphezu kokwelashwa okujwayelekile, ungadinga ukwelashwa okuphelele, ukuqinisekisa ukuthi amaseli akho athola oksijithali namandla abawadingayo ukuze avumele umzimba wakho ukuba wenze umsebenzi wawo.
Kuyini ukwelashwa okulungile? Iningi labodokotela babelane ngemicabango yabo ngendlela efanele yokwelashwa kwe-hypothyroidism , kodwa nansi isifinyezo esisheshayo:
- Ngokujwayelekile, i-TSH ingaphansi kwe-2.0
- I-T3 yamahhala ingxenyeni ephezulu yohlu lokubhekisela, noma ngisho ne-25 percentile ephezulu yebala lokubhekisela
- I-T4 yamahhala isesigabeni esiphezulu sebanga lokubhekisela (ngaphandle uma ususelwa kumuthi we-T4 / T3, lapho kungase kube khona ngezinye izikhathi)
Uma izinombolo zakho zingalingani, sekuyisikhathi sokuba nenkulumo nodokotela wakho mayelana nokuphathwa kahle kwe-hypothyroidism .
Futhi uma udokotela wakho enesithakazelo kuphela ekukutholeni uhla "olujwayelekile", sekuyisikhathi sokuba udokotela omusha .
2. Hlala!
Enye yezinto ezibaluleke kakhulu ongayenza ukuthola ukulala ngokwanele. Uma ufuna ukunciphisa umzimba, ochwepheshe bathi abesifazane abalala amahora angu-5 noma ngaphansi ubusuku bonke ngokuvamile balinganisa ngaphezu kwabesifazane abalala amahora angu-7 ubusuku bonke.
Eqinisweni, abesifazane abalala amahora angu-5 ubusuku ngabunye babengama-32% amathuba okuthola inzuzo enkulu (ukwanda kwama-pounds angu-33 noma ngaphezulu) kanye nemikhuba engu-15% yokweba ngokweqile phakathi nesifundo seminyaka engu-16, uma kuqhathaniswa nalabo owalala amahora angu-7 ebusuku.
Ngakho uma ukulahlekelwa isisindo kuyinselele, okungenani uthole amahora angu-7 ebusuku.
3. Cabanga ngokuya ku-Gluten-Free
Kunesixhumanisi phakathi kokuzwela kwe-gluten nesifo se-celiac , nokuthuthukiswa kwezimo ezizimele, kuhlanganise ne-Hashimoto's thyroiditis . Ezinye iziguli ziye zabika ukulahlekelwa kwesisindo esikhulu lapho ziguqukela ekudleni okungenalutho kwe-gluten.
Ukuze uqalise, akudingeki ukuba uzibophezele ekudleni okungenasikhathi sokudla okungenayo i-gluten. Zama ukudla i-gluten izinyanga ezintathu, futhi uma ubona ukuvinjelwa okuncane, amandla amaningi, futhi ulahlekelwa isisindo esithile, lokhu kuyisibonakaliso esihle sokuqeda i-gluten kuyindlela ewusizo yokulahlekelwa yisisindo sakho.
4. Zama izindlela ezahlukene zokudla
Akukho "okungcono kakhulu kokudla kwe-thyroid." Ngakho-ke uma uke wazama uhlelo lokulahlekelwa kwesisindo, futhi alusebenzi, zama okuhlukile. Uma uzame i-carb ephansi, futhi lokho akusebenzi, zama indlela ye-Paleo. Uma ungazange uzame ukuqeda ushukela, noma ubisi, lunikeza lokho.
Ngizwile ezigulini ze-thyroid eziye zalahlekelwa isisindo kwi-carb ephansi, i-vegan, i-vegetarian, i-Paleo, Ababukeli Bokulinganisa, I-Nutrisystem, uJenny Craig, nezinhlobo ezihlukahlukene zezinhlelo nezinhlelo.
Isihluthulelo ukuzama izindlela ezahlukene, futhi uma uthola okuthile okusebenzayo, bambelela kuso!
5. Thuthukisa i-Metabolism yakho
Ngenkathi i-hypothyroidism inganciphisa i-thyroid, ukwelashwa okufanele kufanele kusize ukubuyisela imetabolism ezingeni elivamile. Lokho kusho ukuthi ezinye iziguli zisaqaphela ukuthi umzimba uhamba kancane kancane kunalokho, ngisho nokuphathwa kahle.
Isixazululo? Thuthukisa umzimba wakho! Ukuzivocavoca - ikakhulukazi ukunyakaza okwakha imisipha, kanye nokwakheka okwanele, nokudla ukudla okunomthelela ophezulu we-thermic kungasiza bonke ukuthuthukisa imetabolism. Lesi sihloko sichaza ukuthi yini ongayenza ukuze uthole umzimba wakho ugudluke!
6. Hlola i-Glucose Yokuzila
Kubalulekile ukuqinisekisa ukuthi i-glucose yakho yokuzila ukudla (ushukela wegazi) ayiphakanyisiwe. Amazinga okuzila ukudla angaphezu kwe-90 angase abe uphawu lwe-insulin ukumelana ne-pre-diabetes, engenza ukulahlekelwa kwesisindo kube nzima nakakhulu. Ngezinga eliphezulu kakhulu, udokotela wakho angase anikeze uhlobo lomuthi wesifo sikashukela njengohlobo lwe-metformin. Kodwa ngenxa yamazinga omngcele, ukunciphisa ushukela nama-carbohydrate ekudleni kwakho, nokulandela ukudla okulawulwa kwe-carbohydrate enempilo - Ngithanda uDkt Ron Rosedale "Rosedale Diet Plan" - kunganciphisa ushukela wegazi, futhi kusize ngokulahlekelwa isisindo.
Funda futhi ufunde
Uma ufuna ukuqonda okuningiliziwe kwe-thyroid, umzimba, umphumela wesisindo, namathiphu okudla kanye nemihlahlandlela, ungase ufune ukufunda incwadi yami ye- Thyroid Diet Revolution . Ngiphakamisa futhi incwadi kaDkt. Sarah Gottfried ethi The Hormone Reset Diet .
8. Shintsha LAPHO Udla
Ucwaningo olunye lubonise ukuthi iziguli ze-thyroid zingahle zingabi nempumelelo yokunciphisa umzimba uma zilandela "ukudla okuncane" / zidla zonke izindlela zokudla. Esikhundleni salokho, ukunciphisa ukudla kokudla okubili noma ezintathu ngosuku, kungenakho ukudla okulula, futhi akukho ukudla emva kuka-8 ntambama, kungasiza ekuvuseleleni ukushisa, nokusiza ukulawula ama-hormone elambile.
Enye indlela engase iphumelele ukuzila ukudla okuphakathi, noma ukudla okuvinjelwe isikhathi. Funda kabanzi mayelana nokuzila okusheshayo nokuzila isikhathi sokudla.
9. Buka Ukudla Kwe-Thyroid-Okungalungile
Uma uzama ukunciphisa isisindo, kudingeka uqaphele ukuthi ungadluli ama-goitrogens aluhlaza (imifino ye-cruciferous efana nesipinashi, i-kale, iklabishi, njll, enganciphisa izinga lakho le-thyroid.) Ufuna futhi uqaphele nge-soy kakhulu , okungavimbela ukumuncwa kwe-thyroid, futhi kunganciphisa i-thyroid.
Funda kabanzi mayelana nokudla kwe -roid-okungenabuhlobo manje .
10. Amanzi neFiber
Kubaluleke kakhulu iziguli ze-thyroid ukuqinisekisa ukuthi uphuza amanzi anele . Ukuthuthwa kwamanzi kusiza umzimba, futhi kukusiza ukuqeda amathonsi athola indlela yokulahlekelwa isisindo.
Kubalulekile futhi ukuthi uqiniseke ukuthi ukudla kwakho kuhlanganisa i-fiber eyanele. Nasi uhlu lokudla okuphezulu-fiber . (Kodwa khumbula ukuthi ama-goitrogens adingeka ukuthi aphekwe noma ashunwe ukuze anganciphisi i-thyroid yakho!)