Ukudla Okuhamba Phambili Kwe-Hypothyroidism: Ukudla Okufanele Kudliwe, Ukudla Okufanele Kukugwebe

-Delile

• Kuyini i-hypothyroidism?
• I-hypothyroidism ithinta kanjani imetabolism yakho?
• Yiziphi izakhamzimba ezibalulekile?
• Iodine
• Selenium
• Izinki
• Yiziphi izakhamzimba eziyingozi?
• Ama-Goitrogens
• Ukudla okufanele sikugweme
• Ukudla okufanele kudliwe
• Uhlelo lokudla lwesampula
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Amathiphu wokugcina isisindo esinempilo
• Okubalulekile

I-Hypothyroidism yisimo lapho umzimba ungenzi khona ama-hormone e-thyroid anele.

Amahomoni wegilo asiza ukulawula ukukhula, ukulungisa amaseli, kanye nokwakheka komzimba. Ngenxa yalokho, abantu abane-hypothyroidism bangathola ukukhathala, ukulahleka kwezinwele, ukukhuluphala, ukuzwa ukubanda nokuzizwa phansi, phakathi kwezinye izimpawu eziningi ().

I-Hypothyroidism ithinta abantu abangu-1-2% emhlabeni wonke futhi inamathuba aphindwe kayishumi okuhlasela abesifazane kunabesilisa (2).

Ukudla kukodwa ngeke kuphulukise i-hypothyroidism. Kodwa-ke, inhlanganisela yezakhamzimba elungile nemithi kungasiza ekubuyiseleni ukusebenza kwe-thyroid futhi kunciphise izimpawu zakho.

Lo mbhalo uchaza ukudla okuhamba phambili kwe-hypothyroidism, kufaka phakathi ukuthi yikuphi ukudla okufanele udle nokuthi yini okufanele uyigweme - konke kususelwa ocwaningweni.

Ashley Sullivan / Izithombe ze-Offset

Kuyini i-hypothyroidism?

Indlala yegilo iyindlala encane emise okwevemvane ehlala eduze kwesisekelo sentamo yakho.

Yenza futhi igcine ama-hormone e-thyroid athinta cishe wonke amaseli emzimbeni wakho ().

Lapho indlala yegilo ithola isiginali ebizwa nge-thyroid-stimulating hormone (TSH), ikhipha ama-hormone egilo egazini. Lesi siginali sithunyelwa kusuka endlaleni i-pituitary, indlala encane etholakala phansi ebuchosheni bakho, lapho amazinga e-hormone yegilo ephansi ().

Ngezikhathi ezithile, indlala yegilo ayikhiphi amahomoni e-thyroid, noma ngabe kune-TSH eningi. Lokhu kubizwa ngokuthi yi-primary hypothyroidism kanye nohlobo oluvame kakhulu lwe-hypothyroidism.

Cishe i-90% ye-hypothyroidism eyinhloko ibangelwa i-Hashimoto's thyroiditis, isifo esizimele lapho amasosha akho omzimba ahlasela ngephutha indlala yakho yegilo ().

Ezinye izimbangela ze-hypothyroidism eyinhloko ukushoda kwe-iodine, ukuphazamiseka kofuzo, ukuthatha imishanguzo ethile, nokuhlinzwa okususa ingxenye yegilo ().

Ngezinye izikhathi, indlala yegilo ayitholi i-TSH eyanele. Lokhu kwenzeka lapho i-pituitary gland ingasebenzi kahle futhi ibizwa ngokuthi yi-secondary hypothyroidism.

Amahomoni wegilo abaluleke kakhulu. Zisiza ukulawula ukukhula, ukulungiswa kwamaseli, kanye ne-metabolism - inqubo lapho umzimba wakho uguqula lokho okudlayo kube ngamandla.

I-metabolism yakho ithinta ukushisa komzimba wakho nokuthi ushisa amakholori ngamazinga amangaki. Yingakho abantu abane-hypothyroidism bavame ukuzizwa bebanda futhi bekhathele futhi bangathola isisindo kalula ().

Ungafunda kabanzi mayelana nezimpawu nezimpawu ze-hypothyroidism lapha.

I-Hypothyroidism yisimo lapho indlala yegilo ingenzi khona i-hormone yegilo eyanele. Njengoba i-hormone yegilo ibalulekile ekukhuleni, ekulungiseni nasekuguqulweni komzimba, abantu abane-hypothyroidism bangahle bazizwe bebanda futhi bekhathele futhi bangakhuluphala kalula.

I-hypothyroidism ithinta kanjani imetabolism yakho?

Ihomoni yegilo isiza ukulawula ijubane lomzimba wakho. Ngokushesha umzimba wakho, umzimba uvutha ngokwengeziwe lapho uphumula.

Abantu abane-hypothyroidism benza i-hormone engaphansi kwe-thyroid. Lokhu kusho ukuthi bane-metabolism ehamba kancane futhi bashise amakhalori ambalwa ekuphumuleni.

Ukuba ne-metabolism ehamba kancane kuza nezingozi eziningana zempilo. Kungakushiya ukhathele, kukhuphule amazinga e-cholesterol egazini lakho, futhi kukwenze kube nzima kuwe ukwehlisa isisindo ().

Uma ukuthola kunzima ukugcina isisindo sakho nge-hypothyroidism, zama ukwenza i-cardio elinganiselayo noma ephezulu. Lokhu kufaka ukuzivocavoca njengokuhamba okusheshayo, ukugijima, ukuhamba izintaba nokugwedla.

Ucwaningo lukhombisa ukuthi ukuvivinya umzimba ngokulingene kuya ekuphakameni okukhulu kungasiza ukukhulisa amazinga akho e-hormone yegilo. Ngokulandelayo, lokhu kungasiza ukusheshisa imetabolism yakho (, 9).

Abantu abane-hypothyroidism nabo bangazuza ngokwandisa ukudla kwabo kwamaprotheni. Ucwaningo lukhombisa ukuthi izidlo eziphakeme zamaprotheni zisiza ukukhuphula izinga le-metabolism yakho ().

Abantu abane-hypothyroidism ngokuvamile bane-metabolism ehamba kancane. Ucwaningo lukhombisa ukuthi ukuvivinya umzimba nge-aerobic kungasiza ukukhulisa amazinga akho e-hormone yegilo. Ngokwengeziwe, ukudla amaprotheni amaningi kungasiza ekuthuthukiseni imetabolism yakho.

Yiziphi izakhamzimba ezibalulekile?

Izakhi zomzimba eziningana zibalulekile empilweni ye-thyroid efanelekile.

Iodine

Iodine iyiminerali ebalulekile edingekayo ukwenza ama-hormone egilo. Ngakho-ke, abantu abanenkinga ye-iodine bangaba sengozini ye-hypothyroidism ().

Ukushoda kwe-iodine kuvame kakhulu futhi kuthinta cishe ingxenye eyodwa kwezintathu zabantu emhlabeni. Kodwa-ke, akuvamile kakhulu kubantu abavela emazweni athuthukile afana ne-United States, lapho usawoti ocebile kanye nokudla kwasolwandle okunothe iodine kutholakala khona kabanzi ().

Uma unenkinga ye-iodine, cabanga ukufaka usawoti wetafula e-iodized ekudleni kwakho noma ukudla ukudla okunothe kakhulu kwe-iodine njengolwandle, inhlanzi, ubisi, namaqanda.

Izithako ze-iodine azidingekile, njengoba ungathola iodine eningi ekudleni kwakho. Olunye ucwaningo luye lwabonisa nokuthi ukuthola okuningi kwaleli minerali kungalimaza indlala yegilo ().

Selenium

I-Selenium isiza "ukwenza kusebenze" ama-hormone e-thyroid ukuze asetshenziswe ngumzimba ().

Le minerali ebalulekile futhi inezinzuzo ze-antioxidant, okusho ukuthi ingavikela indlala yegilo ekulimaleni ngama-molecule abizwa ngama-radicals amahhala ().

Ukungeza ukudla okunothe nge-selenium ekudleni kwakho kuyindlela enhle yokukhulisa amazinga wakho we-selenium. Lokhu kufaka amantongomane aseBrazil, i-tuna, isardadi, amaqanda nemidumba.

Kodwa-ke, gwema ukuthatha isengezo selenium ngaphandle kwalapho umeluleki wakho ekucebisa. Izithasiselo zinikela ngemithamo emikhulu, kanti i-selenium ingaba nobuthi ngamanani amakhulu (, 17).

Izinki

Njenge-selenium, i-zinc isiza umzimba "ukwenza kusebenze" ama-hormone e-thyroid (18).

Ucwaningo lukhombisa nokuthi i-zinc ingasiza umzimba ukuthi ulawule i-TSH, ihomoni etshela indlala yegilo ukuthi ikhiphe ama-hormone egilo ().

Ukushoda kweZinc akuvamile emazweni athuthukile, njengoba i-zinc igcwele ekunikezelweni kokudla.

Noma kunjalo, uma une-hypothyroidism, kufanele uhlose ukudla ukudla okunothe kakhulu kwe-zinc njengama-oysters nezinye izinhlanzi, inyama yenkomo nenkukhu.

Ucwaningo lubonisa ukuthi i-iodine, i-selenium ne-zinc zisiza kakhulu labo abane-hypothyroidism. Kodwa-ke, kungcono ukugwema izithasiselo ze-iodine ne-selenium ngaphandle kwalapho umhlinzeki wakho wezempilo ekucebisa ukuthi uzithathe.

Yiziphi izakhamzimba eziyingozi?

Izakhi zomzimba eziningana zingalimaza impilo yalabo abane-hypothyroidism.

Ama-Goitrogens

Ama-Goitrogens ayizinhlanganisela ezingaphazamisa ukusebenza okujwayelekile kwendlala yegilo.

Bathola igama labo egameni elithi goiter, okuyindlala yegilo eyandisiwe engahle yenzeke nge-hypothyroidism ().

Ngokumangazayo, ukudla okuningi okuvamile kuqukethe ama-goitrogens, kufaka phakathi ():

• ukudla kwesoya: tofu, tempeh, edamame, njll.
• imifino ethile: iklabishi, i-broccoli, i-kale, ukholifulawa, isipinashi, njll.
• izithelo nezitshalo ezinesitashi: ubhatata, umdumbula, amapentshisi, ama-strawberry, njll.
• amantongomane nembewu: amabele, amantongomane kaphayini, amakinati, njll.

Ngokwethiyori, abantu abane-hypothyroidism kufanele bagweme i-goitrogens. Kodwa-ke, lokhu kubonakala kuyinkinga kubantu abanenkinga ye-iodine noma abadla inani elikhulu lama-goitrogens (,,,).

Futhi, ukupheka ukudla ngama-goitrogens kungahle kungasebenzi lezi zinhlanganisela ().

Okuhlukile kokudla okungenhla yi-pearl millet. Ezinye izifundo zithole ukuthi ipearl millet ingaphazamisa ukusebenza kwe-thyroid, noma ngabe awunakho ukushoda kwe-iodine ().

Izinto zokudla ezingathinta ukusebenza kwe-thyroid zifaka i-goitrogens.

Ukudla okufanele sikugweme

Ngenhlanhla, akudingeki ukuthi ugweme ukudla okuningi uma une-hypothyroidism.

Kodwa-ke, ukudla okuqukethe ama-goitrogens kufanele kudliwe ngokulinganisela futhi kuphekwe kahle.

Kufanele futhi ugweme ukudla ukudla okusetshenzwe kakhulu, ngoba imvamisa kuqukethe amakhalori amaningi. Lokhu kungaba yinkinga uma une-hypothyroidism, njengoba ungathola isisindo kalula.

Nalu uhlu lokudla nezithako okufanele ukugweme:

• amabele: zonke izinhlobo
• ukudla okusetshenzwe kakhulu: izinja ezishisayo, amakhekhe, amakhukhi, njll.
• izithasiselo: Ukufakwa ngokwanele kwe-selenium ne-iodine kubalulekile empilweni ye-thyroid, kepha ukuthola okuningi kwakho kungadala ingozi. Faka kuphela i-selenium ne-iodine uma umhlinzeki wakho wezokunakekelwa kwempilo ekuyalile ukuthi wenze njalo.

Nalu uhlu lokudla ongakudla ngokulinganisela. Lokhu kudla kuqukethe ama-goitrogens noma kuyaziwa ukuthi kuyacasula uma kudliwa kakhulu.

• Ukudla okususelwa ku-soy: i-tofu, i-tempeh, ubhontshisi we-edamame, ubisi lwe-soy, njll.
• imifino ye-cruciferous: i-broccoli, i-kale, isipinashi, iklabishi, njll.
• izithelo ezithile: amapentshisi, amapheya, nama-strawberry
• iziphuzo: ikhofi, itiye eliluhlaza, notshwala - lezi ziphuzo zingacasula indlala yegilo (,,)

Abantu abane-hypothyroidism kufanele bagweme amabele, ukudla okusetshenzisiwe, kanye nezithako ezinjenge-selenium ne-zinc (ngaphandle kokuthi umhlinzeki wezokunakekelwa kwezempilo ekululeke ukuthi uzithathe). Ukudla okuqukethe ama-goitrogens kulungile ngamanani alinganisiwe ngaphandle kokuthi kubangela ukungakhululeki.

Ukudla okufanele kudliwe

Kunezinketho eziningi zokudla kubantu abane-hypothyroidism, kufaka phakathi:

• amaqanda: amaqanda aphelele ahamba phambili, ngoba iningi le-iodine ne-selenium yawo itholakala ku-isikhuphasha, kuyilapho abamhlophe begcwele amaprotheni
• inyama: konke ukudla, kufaka phakathi iwundlu, inyama yenkomo, inkukhu, njll.
• inhlanzi: konke ukudla kwasolwandle, kufaka phakathi i-salmon, i-tuna, i-halibut, imfanzi, njll.
• imifino: yonke imifino - imifino ye-cruciferous ilungile ukuyidla ngamanani alinganiselayo, ikakhulukazi uma iphekwe
• izithelo: zonke ezinye izithelo, kufaka phakathi amajikijolo, ubhanana, amawolintshi, utamatisi, njll.
• Izinhlamvu nezinhlamvu ezingenayo i-gluten: irayisi, i-buckwheat, i-quinoa, imbewu ye-chia nembewu yefilakisi
• ubisi: yonke imikhiqizo yobisi, kufaka phakathi ubisi, ushizi, iyogathi, njll.
• iziphuzo: amanzi nezinye iziphuzo ezingenayo i-caffeine

Abantu abane-hypothyroidism kufanele badle ukudla okususelwa kwimifino, izithelo, nenyama engenamafutha. Anama-calories aphansi futhi agcwalisa kakhulu, okungasiza ukuvimbela ukuzuza kwesisindo.

Abantu abane-hypothyroidism banokuningi kokudla okunempilo, kufaka phakathi amaqanda, inyama, inhlanzi, izithelo nemifino eminingi, okusanhlamvu nezinhlamvu ezingenayo i-gluten, yonke imikhiqizo yobisi, neziphuzo ezingenayo i-caffeine.

Uhlelo lokudla lwesampula

Nalu uhlelo lokudla lwezinsuku eziyi-7 lwalabo abane-hypothyroidism.

Inikeza inani elifanele lamaprotheni, inenani eliphansi ukuya kwelilinganisiwe lama-carbs, futhi kufanele ikusize ugcine isisindo esinempilo.

Qiniseka ukuthi uthatha imithi yakho yegilo okungenani amahora ayi-1-2 ngaphambi kokudla kwakho kokuqala, noma njengoba umhlinzeki wakho wezokunakekelwa kwezempilo ekuyalile. Izakhamzimba ezinjenge-fiber, i-calcium, ne-iron zingamisa umzimba wakho ekutholeni imithi ye-thyroid ngokufanele ().

UMsombuluko

• ibhulakufesi: ubhontshisi onamaqanda
• isidlo sasemini: inkukhu isaladi nge 2-3 Brazil nati
• isidlo sakusihlwa: inkukhu nemifino ethosiwe efakwe nerayisi

NgoLwesibili

• ibhulakufesi: oatmeal ngenkomishi ye-1/4 (31 amagremu) amajikijolo
• isidlo sasemini: isaladi le-salmon eyosiwe
• isidlo sakusihlwa: inhlanzi ebhakwa ulamula, i-thyme nopelepele omnyama wakhonza nemifino eshubile

NgoLwesithathu

• ibhulakufesi: ubhontshisi onamaqanda
• isidlo sasemini: okusele ekudleni
• isidlo sakusihlwa: ama-shrimp skewers akhonza ngesaladi le-quinoa

ULwesine

• ibhulakufesi: i-chia pudding ebusuku - 2 tbsp (28 amagremu) wembewu ye-chia, 1 inkomishi (240 ml) ye-yogurt yamaGrikhi, i-1/2 tsp yokukhishwa kwe-vanilla, nezithelo ezisikiwe ozithandayo. Makuhlale esitsheni noma embizeni yomakhi ubusuku bonke
• isidlo sasemini: okusele ekudleni
• isidlo sakusihlwa: iwundlu elosiwe liphekwe nemifino eshubile

ULwesihlanu

• ibhulakufesi: banana-berry smoothie
• isidlo sasemini: inkukhu isalishi isangweji
• isidlo sakusihlwa: ingulube fajitas - lisikiwe ingulube enciphile, ipelepele yensimbi, ne-salsa - kukhonzwe kuma-tortilla ommbila

NgoMgqibelo

• ibhulakufesi: iqanda, amakhowe, ne-frittata ye-zucchini
• isidlo sasemini: ituna nesaladi leqanda elibilisiwe
• isidlo sakusihlwa: I-pizza eyenziwe ngokwenziwa yaseMedithera efakwe utamatisi unamafutha, iminqumo, ne-feta cheese

NgeSonto

• ibhulakufesi: i-omelet enemifino ehlukahlukene
• isidlo sasemini: isaladi le-quinoa elinemifino eluhlaza namantongomane
• isidlo sakusihlwa: I-steak eyosiwe ngesaladi eseceleni

Lolu hlelo lokudla lwesampula lwesonto lonke lulungele labo abane-hypothyroidism. Inikeza izinketho eziningi zemenyu emnandi nenempilo.

Amathiphu wokugcina isisindo esinempilo

Kulula kakhulu ukuthola isisindo nge-hypothyroidism ngenxa yokuhamba kancane komzimba.

Nawa amathiphu ambalwa wokukusiza ugcine isisindo esinempilo.

• Thola ukuphumula okuningi. Hlela ukuthola amahora angu-7-8 okulala njalo ebusuku. Ukulala okuncane kunalokhu kuxhunyaniswe nokuzuza kwamafutha, ikakhulukazi ezungeze indawo yesisu ().
• Zijwayeze ukudla okucabangayo. Ukudla okunengqondo, okubandakanya ukunaka lokho okudlayo, ukuthi kungani udla, nokuthi udla ngokushesha kangakanani kungakusiza ukuthi wakhe ubuhlobo obungcono nokudla. Ucwaningo lukhombisa nokuthi lungakusiza wehlise isisindo (,).
• Zama i-yoga noma ukuzindla. I-Yoga nokuzindla kungakusiza ukuthi ucindezeleke futhi uthuthukise impilo yakho yonke. Ucwaningo lukhombisa nokuthi zikusiza ukuthi ugcine isisindo esinempilo ().
• Zama ukudla kwe-carb ephansi kuya kokulingene. Ukudla inani eliphansi kuya kwelilinganisiwe lama-carbs kusebenza kakhulu ekugcineni isisindo esinempilo. Kodwa-ke, gwema ukuzama ukudla kwe-ketogenic, ngoba ukudla ama-carbs ambalwa kakhulu kunganciphisa amazinga wakho we-hormone yegilo (,).

Yize kulula ukuthola isisindo uma une-hypothyroidism, amasu amaningi angakusiza ugcine isisindo esinempilo. Isibonelo, ungazama ukuthola ukuphumula okuningi, udle inani elifanele lamaprotheni, futhi ujwayeze ukudla okucabangayo.

Okubalulekile

I-Hypothyroidism, noma i-thyroid engasebenzi kahle, yinkinga yezempilo ethinta u-1-2% wabantu emhlabeni jikelele.

Kungadala izimpawu ezinjengokukhathala, ukuzuza kwesisindo, nokuzwa ukubanda, phakathi kwabanye abaningi.

Ngenhlanhla, ukudla izakhi zomzimba ezifanele nokuthatha imishanguzo kungasiza ekunciphiseni izimpawu zakho nasekuthuthukiseni umsebenzi wakho wegilo.

Izakhi zomzimba ezilungele i-thyroid yakho yi-iodine, i-selenium ne-zinc.

Ukulandela ukudla okunomsoco we-thyroid kunganciphisa izimpawu zakho futhi kukusize ugcine isisindo esinempilo. Ikhuthaza ukudla ukudla okuphelele, okungasetshenziswanga kanye namaprotheni anciphile.