Ukuzwa ukuvinjelwa kuyisikhalazo esivamile, ikakhulukazi kubantu abanegciwane le-thyroid elingasebenzi (okuthiwa i-hypothyroidism).
Ngokusho kwe-American Thyroid Association, i-hypothyroidism ingabangela amakhilogremu angama-5 kuya kwesisindo ukuzuza kuphela emanzini amaningi. Eminye yale nzuzo yamanzi ingaba ebusweni, ibangele ukukhukhumaza amehlo, kanye nokugcinwa kwamanzi kanye nokuvuvukala ezandleni, ezinyaweni naseziswini.
Nazi ezinye amathiphu awusizo ekuvimbeleni i-bloat, ngakho ungazizwa (futhi ubheke) okusemandleni akho.
Ukwandisa Ukwelashwa Kwakho Kwe-Thyroid
Uma u-hypothyroid, qiniseka ukuthi ukwelashwa kwakho kwe-thyroid kulungile . Lokhu kusho ukubona udokotela wakho ukuhlolwa kwegazi umsebenzi wakho we-thyroid.
Ngenkathi abantu bevame ukubona udokotela wabo kanye ngonyaka ukuze avivinye igazi legazi, kuwumqondo omuhle ukubona udokotela wakho we-thyroid (isibonelo, udokotela wakho wokunakekela oyinhloko noma u-endocrinologist) ngokushesha uma ukubhula kwakho kusha futhi / noma kuphazamisa.
Ukwamukela isidlo se-Bloatless
Ukucabangela ukuthi yini oyidlayo kuyinhloko ekulawuleni ukuvinjelwa kwakho, futhi okukuvimbelayo kungenzeki abanye baqede, ngakho-ke kubalulekile ukuqaphela izimbangela zakho eziyingqayizivele.
Ngokuvamile, ukudla okuphezulu kwefayibha kungakhipha igesi, okungaba yingozi kakhulu ekubhubhiseni kwakho. Ngokufanayo, ukudla okusawoti, njengezinja ezishisayo, i-pizza, isinkwa, isobho, nokudla okucutshungulwayo, kungalimaza ukugcinwa kwamanzi.
Ucwaningo lubonisa ukuthi ukunamathela ku- FODMAP ephansi (ama-oligosaccharides angenayo , ama-disaccharides, ama-monosaccharides nama-polypols) ukudla kunganciphisa kakhulu izimpawu zesifo sofuba esiswini, njengokunqamuka-ngakho-ke lokhu kungase kusebenze kahle nawe.
Okunye ukudla okuphezulu ku-FODMAP (ngakho ufuna ukugwema), faka:
- Ngokolweni
- Anyanisi
- Ugaliki
- Izithelo ezithile (isibonelo, ama-apula, ama-apricot, ama-cherries, ama-mango, ama-nectarine, amapreaches, amapheya, ama-plums, ne-ikhadoni)
- Imifino ethile (isibonelo, iklabishi, ikholifulawa, ama-artichokes)
- Ubhontshisi
Gcina ama-Patterns Good Eating
Ukugcwalisa kakhulu kungabuye kube yisibindi sokuqeda.
Ukuze ugweme ukudla ngokweqile, cabanga ukudla ukudla okuncani nsuku zonke, ubambe isikhathi esifanayo sokudla nsuku zonke, futhi ungaqedi konke epulatifheni yakho (ukuyeka ngaphambi kokuba ugcwalise).
Kubalulekile ukuphumula uma udla-zinikeze imizuzu engama-30 ukuze uthole ukudla okuphelele.
Amanye amathiphu okudla okujwayelekile angasiza ekunciphiseni ukubhuqa, afaka:
- Ungahlaziyi i-gum, sebenzisa utshani, noma uphuze utshwala obuthiwe, njengoba umoya ogwinya ungabangela ukuqhuma.
- Phuza ingilazi yamanzi angu-16 ngaphambi kokudla, bese uqinisekisa ukuthi uthola ama-ounces ayisithupha kuya kwangu-8 nsuku zonke.
Yenza imikhuba emihle yokuphila
Umsebenzi womzimba kungenye into ebalulekile ekuqedeni ukuvinjelwa. Yenza umzamo wokuzivocavoca umzimba nsuku zonke, unomgomo wemaminithi angu-30, izinsuku ezinhlanu ngesonto (ngaphansi kokuqondiswa kukadokotela wakho).
Okunye ukuguqulwa kokuphila okunconywe ukuyeka ukubhema, ngoba ukubhema kungabangela ukuvimbela-ngaphandle kokushiwo ezinye izinzuzo zezempilo ezihlobene nogwayi.
Ukudambisa nokuHlala
Kungasiza ukusikhipha isisu sakho: Cindezela iminwe yakho nge-hip, ulayishe ngaphesheya kwezimbambo, bese usuka phansi ekuhambeni kwesiyingi.
Ezinye izinkinga zezokwelapha
Ngokuhambisana namasu angenhla, cabangela ezinye izimbangela ezingase zibe negalelo ekubhujisweni kwakho:
- Gwema ukuqotshwa yingxenye ebalulekile yokubhekana nokuvimbela. Qinisekisa ukuthi uphuza utshwala okwanele futhi ufake i-fibre ekudleni kwakho.
- Ukunciphisa ubuhlungu obukhulu kakhulu, ukuxhaswa kwe-iron, kanye nemithi yokwelapha imithi kungabangela ukuqokwa nokukhulumisana nodokotela wakho mayelana nokunye okukhethwa kukho noma iziphakamiso zokunciphisa imiphumela yabo yokuvimbela.
- Hlola ukwelashwa kokudla noma ukungabekezelelani (ukungabekezelelani kwe-lactose, ukubekezelelana kwe-gluten, i-fructose malabsorption) ngoba bonke bangabamba iqhaza ekuvimbeleni.
Izwi elivela
Kungakhathaliseki indlela yakho yokunciphisa ukubhuka, kungcono ukuxoxisana nohlelo lwakho nodokotela wakho.Ungase akhombise ukusetshenziswa okusetshenziselwa isidakamizwa esingaphezu kwe-counter like the Pepto Bismol (bismuth subsalicylate) noma isandiso sokudla, i-Beano.
> Imithombo:
> Ebert EC. I-thyroid ne-gut. J Clin Gastroenterol. 2010 Jul; 44 (6): 402-6.
> Halmos EP, amandla VA, uMalusi SJ, Gibson PR, uMir JG. Ukudla okuncane kuma-FODMAP kunciphisa izimpawu zesifo sofuba esithukuthele. I-Gastroenterology . 2014 Jan; 146 (1): 67-75.e5.