Ngisho noma ukutholakala kwesisindo akuyona enye yezinkinga zesimo sakho se-thyroid, kunezeluleko eziningi ezibalulekile ezingakusiza ukuba usebenzise ukudla kwakho nokudla okunomsoco ukusekela i-thyroid yakho nokuthuthukisa ukwelashwa kwakho kwe-thyroid.
Ungavumeli ukuthi yini oyidlayo ingene endleleni yokusebenza kwe-thyroid enempilo. Nazi ezinye izeluleko zokudla okunomsoco onobungane okufanele uzicabangele. Akubona bonke abaye basetshenziswa ngokwesayensi ukusiza izimo ze-thyroid, kodwa kunesizathu esihle sokukholelwa ukuthi bangasiza, futhi bonke banengqondo yokudla okunempilo ngokujwayelekile.
Landela ukudla okunomsoco we-Thyroid
I-thyroid yakho, njengamanye ama-hormone, izwela lokho okudlayo. Ukucindezeleka okunomsoco okungaphezu kwalokho esizibekayo, cishe sizokwazi ukuzwa ukuvuvukala okungalimaza ukuphendula kwe-autoimmune, futhi kuphazamise umsebenzi we -roid. Yiziphi izindlela ezitholakala nge -roid-friendly?
- Cabanga ngokudla okungekho gluten . I-Gluten inamaprotheni ukuthi kwabanye abantu angavimbela ikhono lokuthola kahle i-hormone yegciwane. I-Gluten nayo ivuvukala futhi i-allergen kwabanye abantu. Kwezinye iziguli ze-autoimmune, ukuphuma kwe-gluten kungase kunciphise ngisho namagciwane okujwayelekile, futhi kubangele ukuxolelwa esimweni sakho se-thyroid.
- Cabanga ukudla okulawulwa yi-glycemic / i-carbohydrate. I-low-glycemic kusho ukudla okungaphansi kweshukela nama-carbohydrate elula njengesinkwa, i-pasta, nokusanhlamvu. Ukuzuzwa kokudla okungezansi-glycemic ukuthi kusiza ukulinganisela ama-spikes e-sugar sugar. I-Sugar spikes yinkinga yokucindezeleka, futhi ushukela wegazi ohlala njalo ungaba nokuvuvukala. Ngakho-ke ushukela wegazi wehlisa futhi olinganiselayo unciphisa ukucindezeleka okukhulu kumahomoni akho, kuhlanganise ne-thyroid yakho.
- Sebenzisa ukudla okungenamsoco, ama-hormone-free, ama-antibiotic-free, nokudla okubulala izibulala-zinambuzane lapho kunokwenzeka khona. Ama-hormone, ama-antibiotic, kanye nezibulala-zinambuzane ziyi-toxin. Amakhomikhali "angaphandle" emzimbeni futhi angabangela izimpendulo ezizenzekelayo nokuvuvukala. Uma ungasusa kakhulu lezi zidakamizwa ekudleni kwakho, ukucindezeleka okuncane lokhu kudla kuzodala kumahlelo akho omzimba omzimba kanye ne-endocrine.
- Sebenzisa ukudla okunomsoco okudla okusanhlamvu lapho kunokwenzeka khona. Inyama evela ezilwaneni ezinotshani iphakeme kakhulu kumafutha anempilo nezakhi ezinomsoco kunezilwane ezidla okusanhlamvu.
- Hlanganisa okuningi "amafutha amahle" afana namafutha omnqumo, i-avocado, nama nati enempilo ekudleni kwakho. Lawa mafutha amahle anezakhiwo eziphikisayo ezingasiza ekusekeleni amasosha omzimba wakho. I-Salmon nayo iyimithombo emihle kakhulu yamafutha amahle (kodwa khetha i-salmon yasendle, hhayi i-saumon ehlwanyelwe, ngenxa yokudla okunomsoco).
- Yidla amaprotheni anele (inyama yezilwane, inhlanzi namaqanda) kodwa qiniseka ukuthi imithombo enempilo. Imithombo enempilo yamaprotheni iyisikebhe esinqunyiwe sokudla okunomsoco, izinhlanzi ezibanjwe zasendle ezingenayo insimbi enzima, kanye namaqanda ahamba phambili, isibonelo.
Yenza Ukuzicabangela Lapho Udla
Uma udla uma ucindezelekile, umzimba wakho awunamathuba okukhiqiza ama-hormone abalulekile okusiza uzizwe ugcwele futhi usize ekugayeni okunempilo nokumuncwa. Ukudla ngaphansi kokucindezeleka kungakwandisa amazinga akho e-hormone yokucindezeleka i-cortisol. Lokhu kwenza amafutha akho amaningi (ikakhulukazi ama-belly fat) aphumelele nakakhulu ekuthatheni amafutha ekudleni kwakho.
Yini ongayenza ukuze "ukucindezela" ukudla kwakho futhi uhlanganise nokucabanga? Nazi izinto ezimbalwa kodwa ezinamandla ongazenza:
- Thatha ukuphefumula okujulile kathathu-ukwandisa isisu sakho ngokugcwele emoyeni-ngaphambi kokudla kanye nesidlo.
- Thatha umoya ojulile phakathi kwezikhala zokudla.
- Yidla kancane, bese uhlaziya ukudla kwakho kahle kakhulu. Ukuhlafuna kuvumela ama-enzyme ematheni akho ukuthi aqale ukugaya ukudla futhi awulungiselele ngokucophelela ukuze agcwawe ngokugcwele esiswini esiswini.
- Ungafaki okuningi ngenkathi udla. Lokhu kusho ukuthi, ungadli ukuma, emotweni yakho, ngenkathi ufunda, ubukela i-TV, noma ukhuluma efonini. Ukugxila ekudleni okudlayo nokudla ngaphandle kokucindezeleka kungasiza umzimba wakho ukuba uguquke kumodi lapho usebenza kakhulu ekugayeni.
Nciphisa Ukucindezeleka Kwezondlo
Ukucindezeleka kokudla kubangelwa ukudla okukuwe ukuthi:
- ukudala ukuvuvukala, ukuzwela noma impendulo evumelekile
- ukuphakamisa noma ukupaka ushukela wegazi lakho, noma ukubangela ukushintshashintsha okusheshayo ekushukela kwegazi
- aqukethe amakhemikhali noma amakhemikhali angaphandle komzimba, okungabangela izimpendulo ze-immune
- unamanani amaningi angenampilo
Ukuze kube njalo, nanka ezinye izindlela zokunciphisa ukucindezeleka kokudla:
- Nciphise noma uqede ukudla kwakho okucutshungulwayo, ushukela ohlanzayo, ama-carbohydrate ahlanzekile kanye nokudla nemikhiqizo ehlanganisa isiraphu ephezulu ye-fructose.
- Nciphisa noma uqede ubusi, ama-molasses, nawo wonke ama-sugar, kuhlanganise nezithelo
- Nciphisa noma uqede ukudla okuneshukela, okunethezeka, kufaka phakathi iziphuzo ezithambile
- Nciphisa iziphuzo zokudla nokunambitheka okufakelwa ngokuphelele, futhi uma upheqa ngokweqile, cabanga ukugwema ukudla okunemvelo okunjenge-stevia.
- Nciphisa noma ugweme ukudla okusheshayo-glycemic carbohydrate njengezinhlamvu, ilayisi, nemifino efana namazambane kanye nommbila.
- Khetha i-organic, i-hormone-free, i-antibiotic-mahhala, nokudla okungenamuthi we-pesticide uma kunokwenzeka
- Nciphisa izifo zokudla ezivela ekudleni kwakho. Isibonelo, uma une-lactose engavumiyo, zama ukuqeda ubisi ngokuphelele ekudleni kwakho.
- Nciphise noma unciphise ukudla kwe-caffeine. I-caffeine iyinhlangano enamandla kakhulu, futhi ukudla okunezinsuku zonke, ikhofi, noma i-cafeinated soft drinks kungadala ama-adrenals, ukuphakamisa ama-cortisol amazinga akho, futhi empeleni kufinyelele ukungalingani kwe-ushukela wegazi.
- Utshwala luvame ukwanda kuma-carbohydrate kanye noshukela. Akukho lutho olungalungile ngesiphuzo sesikhathi esijwayelekile sabaningi bethu, kodwa ukuphuza ngokweqile ukucindezeleka kwesibindi, amasosha omzimba kanye noshukela egazini.
- Ungadli ukudla okunye. Ukudla ngokweqile kubangelwa i-spike egazini legazi, ngokuvamile lilandelwa ukuphosa noma ukuphahlazeka. Lesi isisindo sokudla esingasigwenywa ngokwenza ukudla kwakho kube nokulinganisela ngokwekhalori.
- Gwema ukudla emva kwehora lesishiyagalolunye, bese unikeza umzimba wakho amahora angu-10 kuya kwangu-12 "ukuphuka" ngobusuku obusuku ngaphambi kokuba uphule ukudla kwakho kwasekuseni. Uma ulala, ama-hormone omzimba wakho aphile, njengehomoni ye-thyroid, i-horrenone ye-adrenal, ne-hormone yokukhula sonke, futhi umzimba wakho udonsela emafutheni agciniwe ukuze uqale ukuwuvutha. Kodwa uma udla ngasekuseni kusihlwa, noma uma uphumula kakhulu phakathi kokudla kusihlwa futhi futhi ekuseni, umzimba wakho awutholi umyalezo wokuthi sekuyisikhathi sokushintshela emafutheni. Ngokuyeka ukudla ukudla bese wenza isidlo sakho sokugcina noma isidlo sokugcina ekuqaleni kusihlwa, futhi uvumela amahora angu-10 kuya kwangu-12 kuze kube sekudleni kwakho okulandelayo, ukhuthaza umzimba ukuba uthole umlayezo wokuthi ukudla okuningi akuza njalo amahora ambalwa, futhi lokhu kungasiza ukushintsha wena ekumoyeni evuthayo ngamafutha ebusuku.
- Gwema ukucubungula ithekisi usawoti. Uma ufisa usawoti, sebenzisa usawoti omuhle wekhwalithi. Usawoti wetafula ulayishwa ngamakhemikhali kanye nohlobo oluthile lwe-iodine. Uma unxanela usawoti, cabanga ngosawoti olungasetshenziswanga usawoti, noma usawoti we-Himalaya omanzi, ukuze uthole uhlobo oluthile oluthile lwemvelo nosawoti.
Gwema ukungafani kwamaHormon
I-Soy ingaba nomthelela oqondile kumahomoni akho. Ukuze kube njalo:
- Ungadluli ubisi. I-Soy ngobuningi-njenge-condiment, idliwe indlela abase-Asiya abafaka ngayo i-soy ekudleni kwabo-kungaba nempilo kwabanye abantu. Kodwa i-soy ayiyona nje i-goitrogen ye-thyroid-slower, kodwa inezindawo ezivumela ukuthi zivimbele ikhono lomzimba lokuthola i-hormone ye-thyroid ngempumelelo. Ukwengeza lokho ukuthi okuningi kwemikhiqizo ye-soy etholakalayo e-US ihlanganisa soy gene genetic modified, futhi ochwepheshe abaningi batusa ukuthi ugweme u-soy ngokuphelele, noma unciphise ukungenisa kwakho, futhi uqiniseke ukuthi uyadla isobho sobungozi, esingenalo i-GMO uma uyayifaka phakathi kokudla kwakho.
Thuthukisa futhi Usebenzise Izindlela Ezinhle
Kunemikhuba emihle eyisisekelo ewusizo ukuthuthukisa nokusebenza. Lokhu kufaka:
- Phuza amanzi amaningi ahlanzekile nsuku zonke. Ukuhlanzwa kahle kahle kubalulekile ekulondolozeni ukulinganisela okunesisindo samanzi, ukuvinjelwa ukuvinjelwa, ukugaya okunempilo nokuqeda, ukugaya umzimba nokulwa nokukhathala. Inqwaba yokudla kwakho kwamanzi kwansuku zonke kufanele ibe ngamanzi. Ungathola ukuthi uthanda ukunambitheka kwamanzi ahlungiwe-okungukuthi, imbiza yeBrita, noma isihlungi se-PUR esiqandisini sakho-esingcono kunamathonti. Abanye abantu bathanda ukwengeza i-lemon, i-lime, noma ikhukhamba elisha ukuthuthukisa ukunambitheka. Abanye bengafaka i-dash encane yejubrikhi e-cranberry ephilayo engenawo ushukela yokunambitheka nombala. Zama ngohlobo, ifomu nokushisa kwamanzi okuvumela ukuthi uhlale kahle. Isibonelo, abanye abantu bakuthola kulula kakhulu ukuphuza okuningi futhi bahlale behlume kahle uma bephuza amanzi ekamelweni lokushisa, esikhundleni sokushisa. Ungase uthole ukuthola kulula ukuphuza ngaphezulu kwamanzi avuselelwe i-electrolyte, njengePenta, noma i-SmartWater.
- Thola ama- fibre amaningi, cishe ama-25 kuya ku-30 mg ngosuku. I-fibre ibalulekile ukugaya, impilo ye-heart, ukuqedwa okufanele, ukulwa nokuqothulwa, nokuthuthukisa umuzwa wakho wokugcwele. Okufanelekile, i-fiber kufanele ivela ekudleni, kodwa uma kudingeka, ihlose ukuhlanganiswa kokudla kanye nezindleko zemvelo zethusi-njenge-psyllium- ukuze ufinyelele amazinga aphezulu e-fiber nsuku zonke.
Qaphela hhayi Ukudoba Ukudla Kwe-Goitrogenic
Ukudla kwe-goitrogenic yizinto zokudla ezinciphisa i -thyroid futhi zithuthukisa ukwandisa kwe-gland, eyaziwa ngokuthi i-goiter. Gwema ukucwiliswa kwalokhu kokudla ngendlela eluhlaza. Qaphela ikakhulukazi ama-smoothies aluhlaza angabandakanya ubuningi obukhulu noma ama-goitrogens aluhlaza, njenge-kale nesipinashi. Ukupheka nokugcoba lokhu kudla kusiza ukuvimbela ezinye zezakhiwo ze-goitrogenic, kodwa noma kunjalo, kuyasiza iziguli ze-thyroid ezingenakulungiswa futhi zizwa kahle, ikakhulukazi, zigweme ukudla lezi zinto zokudla okuluhlaza futhi zigweme ukuzinqwabelana ngisho nalapho ziphekwe. Eminye yokudla okune-goitrogen eningi kakhulu ihlanganisa lokhu okulandelayo:
- I-cassava yase-Afrika
- I-Babassu (isithelo somuthi wesundu lomhlaba eBrazil / Afrika)
- Bok choy
- I-broccoli
- Broccolini
- Amahlumela aseBrussels
- Iklabishi
- Ukholifulawa
- I-Broccoli yesi-Chinese
- Ama-collards
- I-Daikon
- Kale
- Kohlrabi
- I-Millet
- Isinaphi
- Amapayipi
- Amantongomane
- Amantongomane kaPine
- Radishes
- Isithombo Esibomvu
- Rutabaga
- Soy
- Isipinashi
- Ama-strawberries
- I-Turnips
- I-Watercress
Ambalwa amathiphu amaningi
- Ukudla "okuhlanzekile" 24/7 akunakwenzeka futhi akunakutholakali-futhi mhlawumbe hhayi ngisho efiselekayo-iningi lethu. Kunezikhathi lapho ufuna ukuzibandakanya ku-carbohydrate noma ukudla okushukela. Nasi iphuzu elingakusiza ukuthatha ama-carbohydrate aphansi aphansi njengokwesinkwa, i-pasta, nama-dessert. I-capsules ye- psyllium engabizi-ama-capsules alula agcwele i-psyllium fiber yemvelo-ekhona ekhaya kanye nawe. Uma uthatha lama-capsules ngaphambi kokuba udle lezi zi-fiber eziphansi, ukudla okuphezulu kwe-glycemic, ungeza inani eliphakeme le-fibre, ngokuyisisekelo ukusiza ukuguqula ukudla kube yindlela ephakeme-fiber, ukudla okungezansi-glycemic okungenakwenzeka ukuba i-spike igazi lakho ushukela.
- Uma udinga ukunciphisa isisindo, sebenzela kuze uphuze u-1 ounce wamanzi ngekhadi ngalinye lesisindo somzimba wakho. Uma lokho kuzwakala sengathi kuningi, kuwukuthi! Lokhu kusho ukuthi, uma isisindo sakho sesisindo singamakhilogremu angu-150, udinga kancane kancane usebenze uphuze ukuphuza ama-ounces angu-150 ngosuku. Ungakhathazeki ... uma usebenza kancane kancane, emva kwezinsuku ezimbalwa, umzimba wakho uzokulinganisela ezingeni elisha lokungenisa uketshezi, futhi ngeke uze endlini yokugezela njalo.