Ingabe i-Goitrogens ekudleni iyingozi?

-Delile

• Ayini amaGoitrogens?
• Izinhlobo zeGoitrogens Ezitholakala Kokudla
• IGoitrogens Ingadala Izinkinga Zendlala Yendlala
• I-Goitrogens Ingadala Ezinye Izinkinga Zezempilo
• Yikuphi Ukudla Okuqukethe Ama-Goitrogens Amaningi?
• Imifino yeCruciferous
• Izithelo Nezitshalo Zesitashi
• Ukudla Okususelwe kuSoy
• Ungayinciphisa Kanjani Imiphumela YeGoitrogens
• Khulisa Ukutholakala kwe-Iodine neSelenium
• Ingabe Kufanele Ukhathazeke Nge-Goitrogens?

Uma unezinkinga ze-thyroid, mhlawumbe uzwile ngama-goitrogens.

Kungenzeka ukuthi uke wezwa nokuthi okunye ukudla kufanele kugwenywe ngenxa yakho.

Kodwa ingabe ama-goitrogens amabi kangako, futhi kufanele uzame ukuwagwema?

Lo mbhalo ubheka ngokuningiliziwe ama-goitrogens nemiphumela yawo yezempilo.

Ayini amaGoitrogens?

Ama-goitrogens ayizinhlanganisela eziphazamisa umsebenzi ojwayelekile wendlala yegilo.

Kalula nje, benza kube nzima kakhulu ukuthi i-thyroid ikhiqize ama-hormone umzimba wakho awadingayo ukuze usebenze ngokujwayelekile.

Ukuxhumana phakathi kwe-goitrogens nokusebenza kwe-thyroid kwaqala ukuchazwa ngo-1928, lapho ososayensi bebona ukukhuliswa kwendlala yegilozi onogwaja abadla iklabishi elisha ().

Lokhu kunwetshwa kwendlala yegilo kwaziwa nangokuthi yi-goiter, okuyilapho igama elithi goitrogen livela khona.

Lokhu kutholakala kuholele emcabangweni wokuthi izinto zemifino ethile zingathinta ukusebenza kwe-thyroid lapho zisetshenziswa ngokweqile ().

Kusukela lapho, izinhlobo eziningi zama-goitrogens ziye zatholwa, ezinhlotsheni ezahlukahlukene zokudla.

Ama-Goitrogens yizinto ezitholakala ekudleni okuthile. Lapho kudliwe ngokweqile, zingaphazamisa ukusebenza kwendlala yegilo.

Izinhlobo zeGoitrogens Ezitholakala Kokudla

Kunezinhlobo ezintathu eziyinhloko zama-goitrogens ():

1. Ama-Goitrins
2. AmaThiocyanates
3. Ama-Flavonoids

Ama-goitrins nama-thiocyanate akhiqizwa uma izitshalo zonakalisiwe, njengalapho zisikwa noma zihlafunwa.

Ama-Flavonoids ngokwemvelo akhona ezinhlotsheni ezahlukahlukene zokudla. Ezinye izibonelo zifaka phakathi i-resveratrol ewayinini elibomvu kanye namakatekini asetiyeni eliluhlaza.

Ama-Flavonoids ngokuvamile abhekwa njengama-antioxidants anempilo, kepha amanye awo angaguqulwa abe yizinhlanganisela ze-goitrogenic ngamagciwane ethu esiswini (,).

Ama-goitrins, ama-thiocyanate nama-flavonoids yizinhlobo ezintathu ezivame kakhulu zama-goitrogens. Zitholakala ekudleni okuningi okuvamile.

IGoitrogens Ingadala Izinkinga Zendlala Yendlala

Kubantu abanezinkinga ze-thyroid, ukudla kakhulu i-goitrogens kungadabukisa ukusebenza kwe-thyroid ngoku:

• Ukuvimba iodine: I-Goitrogens ingavimbela iodine ekungeneni endlala yegilo, edingekayo ukukhiqiza ama-hormone e-thyroid.
• Ukuphazamisa iTPO: I-enzyme ye-thyroid peroxidase (TPO) ifaka i-iodine ku-amino acid tyrosine, ehlangene eyakha isisekelo samahomoni wegilo.
• Ukunciphisa i-TSH: I-Goitrogens ingaphazamisa i-hormone evuselela i-thyroid (TSH), esiza indlala yegilo ikhiqize ama-hormone.

Lapho umsebenzi we-thyroid uphazamiseka, unenkinga yokukhiqiza ama-hormone alawula imetabolism yakho.

Lokhu kungaholela ezinkingeni zokulawula ukushisa komzimba, ukushaya kwenhliziyo, ukukhiqizwa kwamaprotheni, amazinga e-calcium egazini nokuthi umzimba wakho usebenzisa kanjani amafutha nama-carbs.

Umzimba ungenza ukwehla kokukhiqizwa kwamahomoni wegilo ngokumane ukhiphe i-TSH eningi, edudula igilo ukukhiqiza ama-hormone amaningi.

Kodwa-ke, i-thyroid engasebenzi ayiphenduli njenge-TSH. Indlala yegciwane iyakhokha ngokukhula kwamaseli amaningi, okuholela ekwandisweni okwaziwa ngokuthi i-goiter.

Ama-Goiters angakha umuzwa wokuqina emphinjeni wakho, ukukhwehlela, ukushuba futhi kungenza ukuphefumula nokugwinya kube nzima kakhulu (5).

I-Goitrogens inganciphisa ikhono le-thyroid lokukhiqiza ama-hormone umzimba wakho odinga ukusebenza ngokujwayelekile. Kungenzeka ukuthi bathinte kabi abantu asebevele benomsebenzi ombi we-thyroid.

I-Goitrogens Ingadala Ezinye Izinkinga Zezempilo

I-Goiters akuzona kuphela ukukhathazeka kwezempilo okufanele kubhekwe.

I-thyroid engakwazi ukukhiqiza ama-hormone anele ingadala ezinye izingqinamba zezempilo, kufaka phakathi:

• Ukwehla kwengqondo: Kokunye ukuhlola, ukusebenza kabi kwe-thyroid kwandise ingozi yokwehla kwengqondo nokuwohloka komqondo ngama-81% kubantu abangaphansi kweminyaka engama-75 ().
• Isifo senhliziyo: Umsebenzi ombi wegilo uxhunywe engcupheni ephezulu ka-2-53% yokuhlaselwa yisifo senhliziyo kanye nengozi ephezulu engu-18-28% yokufa kuso (,).
• Ukuzuza kwesisindo: Phakathi nocwaningo olude lweminyaka engu-3.5, abantu abasebenza kabi ku-thyroid bathola isisindo esingaphezulu kwama-5 lbs (2.3 kg) ().
• Ukukhuluphala: Abaphenyi bathola ukuthi abantu abanomsebenzi ompofu we-thyroid babenamathuba angama-20-113% wokukhuluphala ().
• Ukubambezeleka kwentuthuko: Amazinga aphansi ama-hormone e-thyroid ngesikhathi sokukhulelwa, ikakhulukazi phakathi ne-trimester yokuqala, angaphazamisa ukukhula kwengqondo yomntwana ().
• Ukuqhekeka kwamathambo: Ucwaningo luthole ukuthi abantu abanomsebenzi ompofu we-thyroid babenobungozi obungaphezulu kwama-38% bokuqhekeka kwe-hip kanye ne-20% engcupheni ephezulu yokuqhekeka komgogodla (,).

Amahomoni wegilo asiza ukulawula imetabolism yomzimba wakho. Indlala yegilo engakwazi ukukhiqiza amahomoni amaningi njengoba kufanele iholele ezinkingeni zezempilo ezahlukahlukene.

Yikuphi Ukudla Okuqukethe Ama-Goitrogens Amaningi?

Ukudla okuhlukahlukene okumangazayo kuqukethe ama-goitrogens, kufaka phakathi imifino, izithelo, izitshalo ezinesitashi kanye nokudla okususelwa ku-soy.

Imifino yeCruciferous

• Bok choy
• I-broccoli
• Amahlumela eBrussels
• Iklabishi
• Ukholifulawa
• Imifino yeCollard
• Horseradish
• Kale
• UKohlrabi
• Imifino yesinaphi
• Idlwenguliwe
• URutabagas
• Isipinashi
• AbaseSweden
• Itheniphu

Izithelo Nezitshalo Zesitashi

• Amahlumela oqalo
• Imidumbula
• Ukolweni
• Ubhontshisi weLima
• Linseed
• Amabele
• Amapentshisi
• Amantongomane
• Amapheya
• Amantongomane kaphayini
• Amajikijolo
• Ubhatata

Ukudla Okususelwe kuSoy

• Tofu
• Isikhathi
• I-Edamame
• Ubisi lweSoy

Ama-Goitrogens atholakala ezinhlotsheni ezahlukahlukene zemifino ye-cruciferous, izithelo, izitshalo ezinesitashi nokudla okususelwa ku-soy.

Ungayinciphisa Kanjani Imiphumela YeGoitrogens

Uma une-thyroid engasebenzi kahle, noma ukhathazekile ngama-goitrogens ekudleni kwakho, kunezindlela ezimbalwa ezilula zokunciphisa ubungozi bemiphumela emibi:

• Shintsha indlela odla ngayo: Ukudla ukudla okuhlukahlukene kwezitshalo kuzosiza ukunciphisa inani lama-goitrogens owadlayo. Futhi, kuzokusiza ukuthola amavithamini namaminerali anele.
• Pheka yonke imifino: Toast, steam noma sagé veggies esikhundleni sokudla okuluhlaza. Lokhu kusiza ukwehlisa i-enzyme ye-myrosinase, kunciphise ama-goitrogens (,).
• Imifino ye-Blanch: Uma uthanda isipinashi esisha noma i-kale kuma-smoothies, zama ukuvala ama-veggies bese uwaqhwaza. Lokhu kuzokhawulela umthelela wabo ku-thyroid yakho.
• Yeka ukubhema: Ukubhema kuyisici esibalulekile sengozi kuma-goiters ().

Khulisa Ukutholakala kwe-Iodine neSelenium

Ukuthola iodine eyanele ne-selenium nakho kungasiza ekunciphiseni imiphumela yama-goitrogens. Eqinisweni, ukushoda kwe-iodine kuyisici esaziwa kakhulu sengozi yokungasebenzi kwegilo ().

Imithombo emibili emihle yokudla iodine ifaka izimila zasolwandle, njenge-kelp, i-kombu noma i-nori, nosawoti o-iodized. Ngaphansi kuka-1/2 isipuni sikasawoti o-iodized empeleni sihlanganisa isidingo sakho sansuku zonke se-iodine.

Kodwa-ke, ukusebenzisa iodine eningi kakhulu kungaphazamisa negilo lakho kabi. Noma kunjalo le ngozi ingaphansi kwe-1%, ngakho-ke akufanele idale ukukhathazeka kakhulu ().

Ukuthola i-selenium eyanele nakho kungasiza ekuvikeleni izifo ze-thyroid ().

Imithombo emikhulu ye-selenium ifaka amantongomane aseBrazil, inhlanzi, inyama, imbewu ye-sunflower, i-tofu, ubhontshisi obhakiwe, amakhowe we-portobello, i-pasta egcwele okusanhlamvu kanye noshizi.

Ukudla okuhlukahlukene, ukupheka ukudla, ukugwema ukubhema nokugcwaliswa kwe-iodine ne-selenium kuyizindlela ezilula zokunciphisa imiphumela ye-goitrogens.

Ingabe Kufanele Ukhathazeke Nge-Goitrogens?

Impendulo ejwayelekile ithi cha. Ngaphandle kokuthi umsebenzi wakho wegilo usuvele ukhubazekile, awudingi ukunciphisa ukudla kwakho okuqukethe ama-goitrogens.

Ngaphezu kwalokho, lapho lokhu kudla kuphekwa futhi kudliwe ngokulinganisela, kufanele kuphephe kuwo wonke umuntu - ngisho nalabo abanezinkinga ze-thyroid ().

Ngokuvamile, ukudla okuningi okuqukethe ama-goitrogens nakho kunomsoco impela.

Ngakho-ke, ubungozi obuncane obuvela kuma-goitrogens budlulwa kude kakhulu ngezinye izinzuzo zezempilo.