Uma unesifo se-thyroid uzama ukunciphisa isisindo, kungenzeka ukuthi uqaphele ukuthi kungaba yinselele. Nazi ukudla okuningana nokufihla okuyisisindo ukusiza ukunqoba impi ngokumelene amakhilogremu amaningi.
Shintsha Ukudla Kwakho
Kungaba nzima noma uzizwe kungenakwenzeka ukulahlekelwa isisindo uma u-hypothyroid. Kodwa kungenzeka.
Ukwenza ushintsho oluphawulekayo ekudleni kwakho kuvamise kudingekile ukuze ulahlekelwe isisindo ngempumelelo ngesimo segciwane. Yikuphi uhlobo lokudla okumele lulandelwe, noma kunjalo, kuxhomeke ekuziphatheni kwakho okuyingqayizivele, ukuzwela kokudla, amandla okubamba izakhi, nokusebenza ekusebenzeni umzimba, ukugcina, nokushisa ama-carbohydrate, phakathi kwezinye izici.
Ezinye izindlela zokucabangela zihlanganisa:
- Umkhawulo ophelele wekhalori
- Gwema ukwanda ngokweqile kwe-thyroid-ukunciphisa ukudla okungavuthiwe kwe-goitrogenic efana ne-kale, isipinashi, ne-broccoli. (Qaphela ukudla okuphuzile ujusi ikakhulukazi!)
- Ukuqeda i- gluten / ukolweni ekudleni kwakho ngokulandela ukudla okungekho kwe-gluten.
- Ukunciphisa ama-carbohydrate alula kanye noshukela ngokulandela ukudla okuphansi kwe-glycemic.
- Ukulandela ukudla okuphikisayo, okufana ne-Autoimmune Protocol / Anti-Inflammatory / AIP Diet.
- Landela ukudla okungahambi kahle, okushukela, ukudla okuphelele njengokudla kwe-Paleo.
- Landela ukudla okuphansi kwe-carbohydrate noma ukudla okuncane kakhulu kwe-carbohydrate njengokwakheka kwe-ketogenic.
- Ukushintsha isikhathi sokudla kwakho, njengokulandela ukudla kokuzila ukudla okuphakathi.
- Ukuvivinywa bese ususa noma yikuphi ukugula okukodwa. Izifo ezivamile zihlanganisa ubisi, ukolweni, soy, nezithelo ezithile namantongomane.
Lungiselela Ukwelashwa Kwakho
Kulezi ziguli eziningi ze-thyroid, uma i-thyroid yakho ingasebenzi futhi u-hypothyroid, ukuntuleka kokwelashwa-noma ukwelashwa okwanele-kungase kungenzeki isisindo, naphezu kokudla nokuzivocavoca.
Okokuqala, kubalulekile ukuthi i-hypothyroidism yakho itholakale ngokushesha ngangokunokwenzeka. Uma kuthatha isikhathi eside ukuthi utholakale nge-hypothyroidism, isisindo esingaphezu kwalokho ongayithola. Ngenkathi usuba yi-hypothyroid, ngisho nangaphambi kokuba i-TSH yakho ikhishwe ngokwanele ukuze uqinisekise ukuthi ukwelashwa, ukugaya umzimba kwakho kunganciphisa kakhulu, ukushisa amakholori ambalwa ngosuku ngalunye. I-Hypothyroidism ingakwenza ukhathele, u-achy, futhi ungabi nhlobo amathuba wokuzivocavoca, okunciphisa umzimba wakho. Futhi, uma ukhathele, ungadla ukudla okuyishukela okwedlulele nama-carbohydrate wamandla. Uma unezimpawu ze -roid, bheka udokotela ngokushesha, futhi ube nolwazi futhi unolwazi mayelana nenqubo yokuxilongwa nokwelapha.
Okwesibili, khumbula ukuthi iziguli eziningi ezihlinzekwe ukwelashwa kwe-thyroid noma i-radioactive iodine (RAI) ziphela nge-hypothyroid. Kodwa kungase kube ukubambezeleka phakathi kokwelashwa kwakho kanye nokuqala kwemithi ye-hormone esikhundleni somshini we-thyroid, ukushiya i-hypothyroid isikhathi eside. Yenza uhlelo oluhle nomhlengikazi wakho wokuhlolwa kokuhlolwa kwegciwane emva kokuhlinzwa noma i-RAI ukuze ukwelashwa kwakho kuqale ngokushesha nje uma kukhona ubufakazi bokuthi u-hypothyroid.
Ungase futhi uthande ukucabangela ukuthi ngabe unayo i-RAI ngokumelene nezinye izinhlobo ze-hyperthyroidism nezifo ze-Graves '. Ezinye izifundo ziye zathola ukuthi iziguli eziyi-50 kuya kwangu-85 iziguli zathola isisindo ngemuva kwe-RAI futhi kunokwanda okukhulu kokukhuluphala phakathi kweziguli zangaphambili ze-hyperthyroid eziye zathola ukwelashwa kwe-RAI. Khuluma nodokotela wakho mayelana nezinketho zokwelapha zakho ze- Graves '/ hyperthyroidism .
Okwesithathu, ungacabangi ukuthi ukumane nje uthola imithi yokwelapha kuyokwenza ulahlekelwe isisindo. Kulezi ziguli eziningi, ukwelashwa kudinga ukulungiswa, okungabandakanya ukugcina i-TSH ekupheleni okuphansi kwebanga, ukuxazulula amazinga e-Free T3 aphansi ne- T3 nemithi yemvelo ye-thyroid , noma ukwehlisa amazinga we-Reverse T3. Thola ukuthi yiziphi ezinye izazi ze-thyroid ezihlangene ezithintekayo ezizokhuluma ngezinyathelo zokuphathwa kahle kwe-hypothyroidism .
Okokugcina, abanye odokotela bakholelwa ukuthi izinkinga zokumelana ne-hormone-kuhlanganise nokuphikiswa kwe- leptin kanye nokumelene- ne- insulin- ukuletha ezinkingeni iziguli eziningi zegciwane ezibhekene nesisindo . Lokhu kusho ukuthi kufanele ucabange ukuthi ukugaya ukudla kwakho kanye namazinga e-leptin ahlolwe, ahlolwe futhi aphathwe.
Zama i-Metabolism-Ukuthuthukisa Ukuzivocavoca
Iziguli eziningi zegciwane, ukuvinjelwa kwekhalori noma ngisho nokudliwa kokudla akuwanele ukuvumela ukulahlekelwa isisindo. I-Hypothyroidism inganciphisa umzimba wakho, okusho ukuthi udinga ama-khalori ambalwa, okwenze kube nzima ukusika ama-calories okwanele ukuze udale ukulahlekelwa kwesisindo esikhulu. Enye yezinto ezibaluleke kakhulu ongayenza ukuze ukhulise imetabolism yakho yindlela yokuzivocavoca. Ukuzivocavocaza kusiza ukwenza umzimba wakho uphumelele ngokwengeziwe ngokusiza ukushisa amakholori namafutha, ukunciphisa amazinga kashukela egazi, nokulinganisela ukulinganisa ukulahlekelwa kwamahomoni afana ne-leptin.
Uma ufuna ukunciphisa isisindo, uzodinga ukwenza ukuzivocavoca okungaphezu kwalokho ongakulindela. Ngokusho kochwepheshe, abantu abanempilo yesisindo esivamile badinga imizuzu engama-60 yokusebenza ngokomzimba usuku ngalunye ukuze bagcine isisindo futhi bagweme inzuzo eyengeziwe. Uma u-hypothyroid futhi ufuna ukulahlekelwa isisindo, cishe kuzodingeka wenze okungaphezu kwehora ngosuku lomzimba.
Ezinye iziguli ze-thyroid ziphakamisa kakhulu uhlelo lokusebenza lokususa imisipha nokuhlelwa kwe-muscle ekwakheni i-DVD okuthiwa i-T-Tapp. Ezinye iziguli ziye zathola ukuhamba, i-Pilates, ukuphakamisa izisindo, nezinye izinhlobo zokuzivocavoca ngempumelelo. Uma kufanele ubeke phambili ukuthi yikuphi uhlobo lokuzivocavoca, cabangela ukuqeqeshwa kwamandla nokuzivocavoca okwenza imisipha ibe nezinzuzo eziphezulu ze-metabolic.
Qonda Imithi Yakho
Ezinye zezidakamizwa odokotela zibeka izimpawu zakho nezinkinga zakho ezihlobene ne-thyroid zingenza ukuba uzuze umzimba. Isibonelo, izidakamizwa ezilandelayo zihlobene nokuzuza kwesisindo:
- Imithi ye-Antithyroid efana ne-methimazole ne-PTU esetshenziselwa ukuphatha isifo se-Graves kanye ne-hyperthyroidism
- Abavimbela i-Beta (ngokuvamile asetshenziselwa ukuphatha i-hyperthyroidism)
- I-steroid anti-inflammatories (okungukuthi i-prednisone)
- I-Estrogen ne-progesterone ngokuzimela, noma ndawonye njenge "iphilisi" noma i-hormone therapy esikhundleni
- Amanye ama-anti-depressants, ikakhulukazi i-Prozac, i-Paxil ne-Zoloft
- Izidakamizwa ezizinziwayo kanye nezidakamizwa ze-anticonvulsant ezinjengezo ezinikezwe isifo sokuguquguquka kwe-bipolar, kuhlanganise i-lithium, i-valproate (i-Depakote) ne-carbamazepine (i-Tegretol)
Uma ukhona kwenye yalezi zidakamizwa futhi uthola isisindo, khuluma nodokotela wakho mayelana nokukhathazeka kwakho.
Kukhona namakhulu amaningi okudla okungaphezulu kwe-counter and the weight loss supplements emakethe. Bambalwa kakhulu kubo abahlolwayo noma abafakazelwe ukuthi bayasebenza. Abaningi babo baye babonisa izinzuzo ezithile ezinqunyelwe ngokuvimbela ukudla kwakho noma ukusiza ukukhuthaza ukushisa kwamafutha. Zihlanganisa:
- Iconjugated linoleic acid (CLA)
- I-Caralluma fimbriata
- Hoodia
- I-Cinnamon
Thola Amanzi Aphelele NamaFiber
Uma uzama ukulahlekelwa isisindo, kungenzeka ukuthi awutholi amanzi anele. Amanzi kusiza umzimba wakho ukuba usebenze ngokuphumelelayo. Kungasiza nokunciphisa ukudla, ukuqeda ukugcinwa kwamanzi nokuvimbela, nokuthuthukisa ukuqedwa nokugaya. Kungenzeka ukuthi uyazi mayelana nesincumo esivamile sokuphuza izibuko eziyisishiyagalolunye eziyisishiyagalombili ngosuku, kodwa ochwepheshe abathile bakhombisa ukuthi uphuze amanye amilazi ayi-8 ounce kuwo wonke amapremu angu-25 wesisindo okudingeka ulahlekelwe wona.
UFiliphu Goglia, umbhali we- Turn Up the Heat: Vula amandla okushisa okuMetabolism wakho , uncoma ukuthi uphuze amanzi angama-pound ngayinye. Kubantu abaningi, lokhu kuphelela ekubeni okuningi kakhulu kunamazinga angu-64 ngosuku. Uma usenqabeni, noma ukulahlekelwa isisindo kuphuza kakhulu, kufanelekile ukuzama.
Futhi kungenzeka ukuthi awutholi fiber ewanele. Ukuthola i-fiber enhle ingenye yamaqhinga ayisisekelo ongakwenza njengesiguli se-thyroid uma ufuna ukunciphisa umzimba. I-fibre inezinzuzo eziningi kakhulu kubantu abane-hypothyroidism abazama ukunciphisa umzimba, futhi kungavela ekudleni, ekugcineni, noma kokubili. Funda mayelana nezinketho zokudla okuphezulu-fiber nendlela yokufaka i-fibre ngaphezulu ekudleni kwakho.
Thola Ukulala Okunene
Isici esibalulekile sokulahlekelwa isisindo ukuthola ukulala ngokwanele. Izifundo eziningi zihlanganisa ukungabikho kokulala nokunciphisa umzimba nokunciphisa umzimba. Ucwaningo oluthile lweminyaka engu-16 lwathola ukuthi abesifazane abalala amahora amahlanu ubusuku bangamaphesenti angama-32 amathuba okuthola inzuzo enkulu-cishe amapremu angu-33 noma ngaphezulu-futhi babengamaphesenti angu-15 amathuba okuba bakhuluphele ngaphezu kokufunda, uma kuqhathaniswa kulabo abalala amahora ayisikhombisa ebusuku. Abanye odokotela baye bakhuthaza ukuthi ngisho nweqe ukusebenza kokusa ekuseni bese usebenzisa isikhathi ukuze uthole ukulala okwengeziwe.
Izwi elivela
Uma uzizwa sengathi wenze konke okulungile futhi ukhungathekile yizinga elenqaba ukumisa, kukhona okunye okuphakelayo kokugcina: Ungalahli! Hlanganisa, bese uqala ukuxazulula inkinga yakho yokudla kanye nesisindo sokulahlekelwa isisindo ngokuthola okwengeziwe mayelana nokuthi ungadabula kanjani i-plateau yokulahlekelwa isisindo , futhi uhlole amathiphu amaningi ngeziguli ze -roid ngokukwenza ukudla kwakho kusebenze ekulahlekeni kwesisindo esiphumelelayo .
> Imithombo:
> Braverman, L, Cooper D. Werner & Ingbar's The Thyroid, 10th Edition. I-WLL / Wolters Kluwer; 2012.
> Garber, J. et. al. "Izikhombandlela Zokusebenza Zemitholampilo ye-Hypothyroidism," i-Endocrine Practice, Nov / Dec 2012.
> Hainer V, et al. "Ingabe amahomoni we-thyroid ne-thyrotropin ahlobene nezingozi ze-cardiometabolic nokuphikiswa kwe-insulin ngisho nasezifundweni ze-euthyroid?" Vnitr Lek. 2016 Fall; 62 (Suppl 3): 63-67. IsiCzech.
> Laurberg, P. et al. "Umsebenzi we-Thyroid nokukhuluphala." I-Eur Thyroid J. 2012 Okthoba; 1 (3): 159-167. Ishicilelwe ku-intanethi ngo-2012 Septhemba 22. i: 10.1159 / 000342994.
> Iacobellis, G., et al. "Ukusebenzelana komzimba we -roid nge-index mass body, leptin, ukuzwela kwe-insulini kanye ne-adiponectin kuma-euthyroid abesilisa abakhuluphele." I-Endocrinology yezokwelapha, 2005. 62 (4), 487-491.