Ukuvuselela nokuvuselela ingqondo yakho nomzimba ngalezi zinhlelo ezilula
Uma usu-hypothyroid, izimpawu ezinjengokukhathala noma ubunzima bokulahlekelwa isisindo kungenzeka zonke zihlobene nokudonsa emetabolism yakho evame ukuhambisana ne-thyroid engasebenzi.
Ngisho nangemva kokuba i-hypothyroidism yakho iphathwe kahle nge- hormone ye-thyroid esikhundleni , ungase uthole ukuthi umzimba wakho awuzange uphindele emuva lapho wawungaphambi khona. Lokhu kuvilapha emzimbeni wakho kungase kukushiye uzizwe ukhathele, futhi ungakwazi ukulahlekelwa isisindo, naphezu kokudla okunempilo khalori ephansi nokuzivocavoca.
Ukubheka ukuthi kukhona amasu ongawasebenzisa ukusiza ukuvuselela nokuthuthukisa umzimba wakho.
Qinisekisa ukuthi udla ukudla kwasekuseni
Uma ungadli ukudla kwasekuseni, unciphisa umzimba wakho futhi uthumele umzimba ukuba ube "yindlala yokuphila," ucabanga ukuthi ulambile ngoba uhamba isikhathi eside ngaphandle kokudla. Lemodi yokulamba yenza ukuthi ungasebenzi kangako emafutheni atshisayo, futhi ugcina udinga ama-calorie ambalwa ngokuhamba kwesikhathi.
Qapha ukungena kwekhalenda yakho
Ukuze ulahlekelwe isisindo, kudingeka uqaphele ukuthi mangaki amakholori owachitha nsuku zonke. Nakuba kungcono ukuxoxa ngezidingo zakho zekhalori ngomuntu wakho noma udokotela wezondlo, nansi ezinye iziqondiso ezijwayelekile,
Ngokusho koMnyango wezeMpilo kanye nezinsizakalo zabasebenzi, amadoda angaphezu kuka-30 ahlala emadolobheni adinga amakholori angu-2 000 kuya ku-2,400 ngosuku, futhi amadoda asebenzayo adinga kusuka ku-2,400 kuya ku-2,800 kilojoule ngosuku. Abesifazane abangaphezu kweminyaka engu-30 badinga amakholori angu-1,600 kuya ku-1,800 ngosuku, kanti abesifazane abakhuthele badinga kusuka ku-2 000 kuya ku-2 200 kilojoule ngosuku.
Ezinye izazi zithi ungakwazi ukubala ngokulinganisa izinga lakho lokuphumula komzimba (RMR) ngokuphindaphinda isisindo sakho somzimba (ngamapounds) ngo-10. Inani lenani lamakholori lithathwa njengenani eliphansi okufanele udle ukuze ulahlekelwe isisindo.
Njengengxenyeni, qiniseka ukuthi ungagcini ama-calories akho kakhulu kakhulu, njengoba lokhu kungahle kuvuselele.
Uma uvimbela ukudla kwakho kwe-caloric kakhulu, umzimba wakho ungena kwimodi yendlala, okusho ukuthi umzimba wakho ubambelele emafutheni akho agcinwe, uphendukela emisipha yakho amandla. Akugcini nje ukulahlekelwa ukulahlekelwa kwamafutha, kodwa ukuncipha kwe-calorie-burning mass mass kunganciphisa umzimba wakho. I-metabolism ehamba kancane ihumusha ekunciphiseni kwemfuneko yakho ye-caloric yansuku zonke, ukudala umjikelezo onzima wendlala kanye nokulahlekelwa isisindo.
Cabanga ngokudla kweDaily Under Under Care's Doctor
Ukudla kwe-Zone kuthuthukiswe nguBarry Sears, Ph.D. i-protein-ecebile, ephansi-carbohydrate yokudla okugxile ekuhloliseni ukusabela komzimba kwe-insulin ekudleni.
Ngokwe-Theory theory, uma udla ama-carbohydrate amaningi kakhulu, ama-pancreas akho akhipha insulini engaphezu kwalokho, okuvimbela umzimba wakho ukuba ungasebenzisi amanoni awo agcinwe amandla. Lokhu kungalimaza ikhono lakho lokulahlekelwa isisindo.
Ezinye iziqondiso eziyisisekelo mayelana nokudla kwe-Zone, zifaka:
- Phuza okungenani ama-ounces angu-64 ngosuku, kubandakanya ingilazi yamaminithi amathathu ngaphambi kokudla
- Yidla izithelo nemifino eningi (indebe ephansi ye-glycemic) kanye nezinkwa ezincane kanye nama-pastas
- Uma udla ama-carbs, ungawagcini amaphesenti angaba ngu-25 we-carbs ayiqedile ekudleni.
- Yidla amancane amaprotheni amafutha aphansi nawo wonke ukudla nokudla.
- Sebenzisa indlela ye-eyeball ukulawula isilinganiso sakho samaprotheni kuya ku-carbohydrate ngaso sonke isikhathi esidlweni.
Indlela ye-eyeball ihlanganisa ukungalokothi udle amaprotheni amaningi aphansi kakhulu kunakho ongakuthola esandleni sakho. Futhi, ivolumu yamaprotheni ibeka inani lamarobhothi ukuba adle. Uma udla ama-carbs amahle (izithelo noma imifino), bese uphinda kabili inani lamaprotheni elihlakaniphile. Uma udla i-carbs engalungile (isinkwa, i-pastas), bese ugcina inani elifanayo leprotheni ivolumu elihlakaniphile.
Ukuzivocavoca
Ngokuvamile, ukuzivocavoca kwe-aerobic nsuku zonke kubalulekile ekusetshenzisweni komzimba okunempilo, kanye nokuphathwa kwesisindo. Ngaphezu kwalokho, kufanele wengeze ukuqeqeshwa isisindo noma ukuqhuma kokuzivocavoca okuqhubekayo okwakha imisipha okungenani izikhathi ezimbili kuya kathathu ngesonto.
Isisindo sishisa ama-kilojoule amaningi kunamafutha, kanti ubuhlungu obuningi obunakho, ama-calorie amaningi owushisayo, ngisho nokuphumula.
Phuza Amanzi
Uwuzwile ngaphambili, kodwa uphuze iziglasi zamanzi ayisishiyagalombili nsuku zonke. Inqubo evuthayo ye-metabolism idinga amanzi ukusebenza kahle. Ungakwazi ukwengeza ukukhushulwa okungaphezulu kokumetabolisa ngokwenza amanzi abanda, ngoba amanzi abandayo adinga amandla amaningi ukuze asebenze.
Bheka Udokotela Wakho Wokunakekela Okuyinhloko
Uma ufuna ukunciphisa isisindo, qala kuqala usebenze nodokotela wakho ukuze ulinganise ukuphumula kwakho kwesilinganiso semethamo kanye nesidingo sakho se-caloric yansuku zonke . Khona-ke, uthathe amakholori angu-200 kuya kwangu-500 ngosuku, ngenkathi uqhubeka nokuzivocavoca, ukuze uphumelele isisindo.
Ngaphezu kwalokho, uma uhlaselwa amandla, khuluma nodokotela wakho mayelana nezinye izimbangela ezikhona. Uma ucabanga ukuthi umsebenzi wakho we-thyroid uphathwa, kungase kube nezinye izigebengu ngenxa yokukhathala noma amandla aphansi. Ezinye izimo zezempilo ezingabangela ukukhathala kufaka:
- I-anemia
- I-Fibromyalgia
- Ukucindezeleka
Yidla i-Caffeine
Okunye i-caffeine yansuku zonke, kungakhathaliseki ukuthi ikhofi noma itiye, ingasiza ukukhulisa umzimba wakho. Uma iziphuzo zakwa-cafeinated zendabuko zenza ukhiphe ngaphezulu, cabanga ngomlingani ozamayo. Ukuthiwa, "mah-tay," umlingani uyitayi le-herbal elihlala eNingizimu Melika. Umlingani uthathwa njengomsoco owedlula uketshezi omnyama noma ikhofi, kanti nakuba une-caffeine, imiphumela yayo iyashukumisa, futhi cishe ayinakukwenza ube mnunu.
Cabanga ngesithasiselo noma i-Herb
Ezinye izithako ezingase zisebenzise ukukhathala zihlanganisa:
- I-co-enzyme Q10, eyaziwa nangokuthi i-CoQ10, enika amandla emisipha
- I-NADH (i-Nicotinamide Adenine Dinucleotide) engasiza amangqamuzana ukuguqula ukudla abe amandla
- D-ribose, engasiza amandla ezingeni le-mitochondrial
- Itiye elihlaza likhishwe
Ngokuphathelene nemithi yokwelapha, kuyilapho kufanele ugweme i-ephedra ne-ma huang, ungacabangela ukucela udokotela wakho nge-schizandra, okuyinto imifino yamaShayina esetshenziselwa ukukhathala. I-Ginseng nayo iphandwa kakhulu ngamandla.
Yiqiniso, ngaphambi kokuzama noma yimaphi amakhambi noma izithako, sicela uthintane nodokotela wakho ukuqinisekisa ukuthi uphephile kuwe. I-Ginseng, isibonelo, ayinconywa kumuntu onomfutho wegazi ophezulu, futhi amakhambi amaningi kanye nezithako azikhuthazwa ngesikhathi sokukhulelwa.
Thola izinga lakho le-vitamin D lihloliwe
I-Vitamin D iyaziwa ngokuthi "i-vitamin ye-sun" ngoba umzimba wakho uyayenza lapho isikhumba sakho sibonakala emisebeni ye-ultraviolet evela elangeni. Ngaphandle kokukhanya kwelanga, ungathola i-Vitamin D ekudleni okuthile, njengezinhlanzi ezinamafutha, amaqanda, nobisi olunamanzi nezinhlamvu. Nakuba i-vitamin D idlala indima ebalulekile ekulondolozeni amathambo aqinile, ucwaningo olusanda kuvela lubonisa ukuthi lubuye lube nomthelela empilweni yomzimba womzimba.
Ngokuqondile, izifundo eziningi ziye zahlola ubuhlobo phakathi kwamazinga e-vitamin D ne-Hashimoto's thyroiditis. Ucwaningo lubonise ukuthi abantu abane-Hashimoto's thyroiditis cishe banamazinga aphansi e-vitamin D. Ngaphezu kwalokho, ukwelapha amazinga aphansi e-vitamin D kunganciphisa ukuqhubekela phambili kwe-hypothyroidism kubantu abanesifo esihle se-peroxidase ye-thyroid.
Izindaba ezinhle ukuhlola ukutholakala kwe-vitamin D kudinga ukuhlolwa kwegazi okulula. Ukwelapha kuhlanganisa ukuthatha isithako se-vitamin D, isilinganiso esilandelayo esilinganisweni sakho.
Ngalokho, uma ungahloliswanga izinga lakho levithamini D, kunengqondo ukukhuluma nodokotela wakho ngakho.
Cabanga ngomsebenzi wamandla
Amandla nemisebenzi yomzimba, njenge-yoga, tai chi, qigong (okuthiwa i-chee-gung), ne-reiki, ingasiza ekungenizeni nokulinganisa amandla. Ku-qigong, tai chi , ne-yoga, ukunyakaza okuncane kusetshenziselwa ukuhambisa amandla emigwaqweni yamandla emzimbeni. E-Reiki, udokotela usiza ukuvula iziteshi zakho zamandla, futhi uqondise amandla ezindaweni okudingeka ngazo.
Izwi kusuka
Ukulawula isifo se-thyroid kanye nesisindo sokulwa nesimo sokukhathala kungase kube nzima kakhulu.
Kodwa-ke, qiniseka ukuthi ngecebo elingokoqobo nokuzimela komuntu siqu, ungazizwa futhi-futhi uvuselele umoya wakho okwamanje.
> Imithombo:
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> O'Keefe JH, Bhatti SK, Patil HR, DiNicolantonio JJ, Lucan SC, Lavie CJ. Imiphumela yekhofi ejwayele ukusetshenziswa kwezifo ze-cardiometabolic, impilo yempilo, kanye nakho konke okubangelwa ukufa. J Am Coll Cardiol. 2013 Sep 17; 62 (12): 1043-51. doi.dx.org/10.1016/j.jacc.2013.06.035.
> Sergiy Oliynyk & Seikwan Oh. Umphumela wokuvimbela ukusebenza kwe-ginseng: ukuthuthukisa ukusebenza kwengqondo nokusebenza ngokomzimba. J Ginseng Res . 2013 Apr; 37 (2): 144-166. dx.doi.org/10.5142/jgr.2013.37.144
> Stulmig TM. Ukudla kwe-ZONE nokulawulwa komzimba kuhlobo lwesifo sikashukela sohlobo lwe-2. J Am Coll Nutriti . 2015; isibalo se-1: 39-41.
> Szopa A, Ekiert R, Ekiert H. Ulwazi olusha lweSchisandra chinensis (Turcz.) Baill. (I-Chinese magnolia vine) njengezihlahla zezitshalo zokwelapha. U-Phytochem uMsombuluko 2017; 16 (2): 195-218. doi.dx.org/10.1007/s11101-016-9470-4.
> Tanaka M et al. Ucwaningo lwe-Frontier ngokukhathala, ukukhubazeka kwamagciwane okuzimela, nokulala ngengqondo. J Physiol Sci. 2015; 65 (6): 483-498. doi.dx.org/10.1007/s12576-015-0399-y >
> Ucan B et al. Ukwelashwa kwe-Vitamin D kuziguli ezine-Hashimoto's thyroiditis kunganciphisa ukuthuthukiswa kwe-hypothyroidism. Int J Vitam Nutritional Res . 2017 Jul 12: 1-9.
> UMnyango wezeMpilo waseMelika kanye nezinsizakalo zabasebenzi. Imihlahlandlela Yokudla YabaseMelika 2015-2020 Edition Eighth. Isithasiselo sesi-2: Izidingo zekhalori ezilinganiselwe ngosuku, ngobudala, ubulili, kanye nendawo yokusebenza komzimba.