Uma unesifo se-thyroid, kunethuba elihle lokuthi unzima ukulahlekelwa isisindo . Iningi labantu abanezimo ze-thyroid - uHashimoto kanye ne- hypothyroidism , isifo se-Graves kanye ne-hyperthyroidism, umdlavuza we-thyroid - iphetha ngokuphelele i-hypothyroid. Ngisho nangemva kokulashwa, lokhu kungaholela ekunciphiseni umzimba, izinguquko endleleni ocubungula ngayo ama-carbohydrate noshukela, nokukhathala okukuvimbela ukuba usebenzise umzimba owanele.
Njengomuntu onesimo se-thyroid, uma uzama ukunciphisa isisindo - noma ukuvimbela ukuzuza kwesisindo - nansi izindlela ezingu 30 ezingakulinganisa ukudla kwakho ukuze wenze imizamo yakho iphumelele kakhulu.
Yenza ngokujwayelekile izinketho zokudla okunempilo
Nazi ezinye zokukhetha zokudla ezivamile, futhi zingakusiza ukufezekisa ukulahlekelwa kwesisindo esiphumelele.
1. Sebenzisa ukudla okunomsoco owenziwe utshani, uma kuqhathaniswa nokudla okusanhlamvu lapho kunokwenzeka. Bavame ukuba nenani eliphakeme lokudla okunomsoco, kanye ne-toxin encane.
2. Sebenzisa imikhiqizo yobisi ye-organic, i-hormone mahhala - ngokumelene nemikhiqizo engekho ephilayo, i-hormone ehlanjululwe - uma kunokwenzeka. Ayingcosana yinkinga enobuthi kumzimba wakho wokuzivikela omzimba.
3. Hlanganisa okuningi "amafutha omuhle" - njengamafutha omnqumo, i-avocado, namantongomane anempilo - ekudleni kwakho. Amafutha omuhle agcwalisa, futhi angakusiza udle amakholori aphansi kakhulu. Ibuye ibe nezindawo zokulwa nokuvuvukala.
4. Uma udla amaprotheni, khetha imithombo yamaprotheni enempilo enhle kakhulu - izinhlanzi, ukusikeka okunamandla kwenyama nezinkukhu, nobhontshisi kungaba yizinqumo ezinhle,
5. Phuza amanzi amaningi ahlanzekile. (Abanye ochwepheshe batusa ukuthi uthole okungenani i-1/2 kuya ku-1 ounce yamanzi kuwo wonke amakhilogremu wesisindo sakho somgomo, ngosuku.)
6. Thola ama- fibre amaningi - cishe 25-30 mg ngosuku. I-fibre iyasiza ngokugcwele, nokugaya / ukuqedwa. (Funda kabanzi mayelana nezinzuzo ze-fiber zeziguli ze -roid , kanye nokudla okuphezulu kakhulu kwe-fiber, lapha.)
Ezinye imibono ye-Thyroid-Specific
Nazi ezinye izici eziqondene neziguli ze-thyroid.
7. Cabanga ngokudla okungekho gluten . Ezinye iziguli ze-thyroid zibika ukuvinjelwa okuncane, ukunciphisa ama-aches nezinhlungu, izimpawu ezincishisiwe, kanye nekhono elithuthukisiwe lokunciphisa isisindo lapho kulandela ukudla okungenalutho kwe-gluten. (Ezimweni ezingavamile, uma isifo se-celiac yisisusa sokugula kwesifo se-thyroid , ukuphuma kwe-gluten kungabangela ukuxolelwa kwesimo se-thyroid.)
8. Ungabuyeli phezu kwe-soy . Ukudla kwe-Soy kungaphazamisa ikhono lakho lokuthola imithi yakho ye-thyroid futhi kungase kube nomphumela wokuphuza kwi-thyroid yakho. Uma udla i-soy, kufanele ibe njenge-condiment, futhi ngokufanelekile, kumafomu ayo avuliwe.
9. Qaphela ngamantongomane aseBrazil. Ziwumthombo ophezulu we-selenium - okuyisisusa esinconywayo sokugula kwesifo se-autoimmune - kodwa amantongomane angaphezu kweyodwa noma amabili ngosuku angakhipha i-selenium kumazinga anobuthi. Futhi, nqamula amantongomane aseBrazil uma usuvele uthatha izithako ze-selenium.
Lahla abacindezeli bokudla
Okunye ukudla kanye nezithako kubangela ukucindezeleka ohlelweni lwakho lokugaya, isimiso somzimba sokuzivikela kanye nesistimu ye-endocrine. Nazi ezinye amathiphu.
10. Nciphise noma ususe ishukela elicwengekile kanye nesiraphu ye-fructose ephezulu.
11. Ncipha noma ushukela noshukela osuketshezi, kuhlanganise noshukela.
12. Nciphisa noma uqede iziphuzo ezithambile
13. Ukunciphisa ama-sweeteners okuzenzekelayo nokudla okuphuza ngokuphelele. Kunobufakazi bokuthi abasizi ngalutho ukulahlekelwa isisindo, futhi kungase kube nomthelela ekuzuzeni isisindo.
14. Uma unesifo sokudla - isib. Ubisi, amantongomane, okusanhlamvu, njll - ukhiphe lokhu kudla okuvela ekudleni kwakho. Ukudla ukudla okubangelwa izifo ezivuthayo kwande ukuvuvukala.
15. Nciphisa i-caffeine. I-caffeine eningi kakhulu ingabangela ukucindezeleka kakhulu ngenxa yezinhlayiya ze-adrenal futhi ingabangela ukuba amazinga e-cortisol akhuphuke - okungeke kube okulimazayo emizamweni yakho yokulahlekelwa isisindo.
16. Ungaphuzi utshwala ngokweqile. Kungandisa ukondla nokunciphisa ikhono lakho lokwenza izinqumo zokudla ezinhle.
Gcina i-Blood Sugar kusuka ku-Spiking
Uma ushukela wegazi lukhuphuka ngokushesha futhi njalo, lungakwazi ukugwinya ikhono lomzimba wakho wokugcoba i-glucose, okufaka engozini enkulu yokwelashwa kwesifo sikashukela futhi ukwenze kube nzima kakhulu ukulahlekelwa isisindo.
17. Landela ukudla okulawulwa kwe-carbohydrate, ephansi-glycemic. Ukudla okunye engikutholile kuwusizo yiRosedale Diet. (Nansi uhlu lomthelela we-glycemic wokudla okuhlukahlukene.)
18. Ungadluli ama-carbohydrate alula kanye nokudla okushukela ngesikhathi sokudla okulodwa.
19. Abanye ochwepheshe bokudla okunomsoco batusa ukuthi uthathe amakhemikhali amaningana e-psyllium fiber uma udla ukudla okuphansi, ukuze usize ukunciphisa umthelela we-glycemic walezo zokudla.
Ingcweti ye-Movement uTeresa Tapp isincoma ukwenza umkhiqizo wakhe wokuhweba "hoe-down" ngemuva kokudla ukudla okuphezulu noma okudlayo. (Ungafunda ukuthi ungenzani kanjani ukwehla kwe-T-Tapp kule video emfushane ye-Youtube.
Ungadluli ama-Goitrogenic Foods
Iziguli ze-thyroid (ngaphandle kwalabo abangenalo igulane le-thyroid) kufanele ziqaphele ngokuyiqeda ngokudla okuyi-goitrogens . Banganciphisa i-thyroid futhi bathuthukise ukwakheka kwe-goiter (i-thyroid ekhulisiwe.)
21. Ukupheka nokuqhuma kungasiza ekunciphiseni umphumela we-goitrogenic wokudla, ngakho-ke qiniseka ukuthi iningi le-goitrogens yakho aliyona into eluhlaza.
22. Qaphela ngokucophelela nge-juicing eluhlaza - ezinye izithako ezithandwa kakhulu ziyi-thyroid-ukunciphisa i-goitrogens, futhi i-juicing igxila kuzo eziningi.
Nasi uhlu oluthile lwezinto ezivamile zokudla goitrogenic:
Bok choy
I-broccoli
Broccolini
Amahlumela aseBrussels
Iklabishi
Ukholifulawa
Ama-collards
I-Daikon
Kale
Kohlrabi
I-Millet
Amantongomane
Rutabaga
Isipinashi
I-Turnips
I-Watercress
Nansi uhlu olubanzi oluningi lokudla kwe-goitrogenic.
Shintsha isikhathi sokudla kwakho
Abanye ochwepheshe banomuzwa wokuthi ukudla okuncane, "ukudla usuku lonke" kungase kungabi nzuzo ekulahlekeni kwesisindo seziguli ze-thyroid. Isizathu? Ayikaze ivumele isikhathi esanele sokuthi umzimba uguquke kusuka ekutheni amafutha agcine ibe yimodi evuthayo. Ukuze kube njalo, nanka amanye amathiphu:
23. Ungadli kakhulu kunoma yisiphi isidlo.
24. Yidla ukudla okubili noma ezintathu ngosuku, futhi akukho ukudla okulula phakathi.
25. Gwema ukudla ngemva kuka-8 ntambama
26. Zama okungenani amahora angu-10 kuya kwangu-12 phakathi kwesidlo sakusihlwa, nesidlo sasekuseni. Lokhu kukhuthaza ukushisa amafutha.
Yenza Ukuzicabangela Lapho Udla
Uma uphethwe ukucindezeleka uma udla, umzimba wakho awusesikhundleni sokukhulula ama-hormone alambile, ama-satiety namafutha ashisa. Iphinde ikhuthaze amazinga aphezulu we-horrenone cortisol, ekhuthaza ukugcina amafutha amaningi, ikakhulukazi endaweni yakho yesisu. Ukuzicabangela ukucabangela ngenkathi udla kungasiza ukuthuthukisa umuzwa wakho wokugcwalisa, futhi unciphise izinga lokucindezeleka ngenkathi udla.
27. Thatha umoya wokuhlanza ojulile ngaphambi kokudla kanye nesidlo
28. Thatha umoya ojulile phakathi kokukhala
29. Yidla kancane, bese uhlaziya ukudla kwakho kahle.
30. Ungazihlanganisi ngesikhathi udla. Lokhu kusho ukuthi, ungadli ukuma, emotweni yakho, ngenkathi ufunda, ubukela i-TV, noma uma ukhuluma efonini
Izeluleko ezengeziwe ezivela kuchwepheshe wezondlo nomlobi uMarc David.