Kodi Goitrogens mu Zakudya Ndi Zovulaza?

Zamkati

• Kodi Goitrogens ndi Chiyani?
• Mitundu ya Goitrogens Yopezeka mu Zakudya
• Goitrogens Itha Kuyambitsa Mavuto A Chithokomiro
• Goitrogens Itha Kuyambitsa Mavuto Ena Aumoyo
• Ndi Zakudya Ziti Zomwe Zili Ndi Goitrogens Wambiri?
• Masamba a Cruciferous
• Zipatso ndi Zomera Zowuma
• Zakudya Zoyipa
• Momwe Mungachepetse Zotsatira za Goitrogens
• Wonjezerani Iodine ndi Selenium Kudya
• Kodi Muyenera Kudera nkhawa za Goitrogens?

Ngati muli ndi vuto la chithokomiro, mwina mwamvapo za goitrogens.

Mwinanso mudamvapo kuti zakudya zina ziyenera kupewa chifukwa cha izi.

Koma kodi ma goitrogens ndiabwino kwambiri, ndipo muyenera kuyesetsa kuwapewa?

Nkhaniyi ikuyang'ana mwatsatanetsatane ma goitrogens ndi zovuta zawo.

Kodi Goitrogens ndi Chiyani?

Goitrogens ndi mankhwala omwe amalepheretsa kugwira ntchito bwino kwa chithokomiro.

Mwachidule, zimapangitsa kuti zikhale zovuta kwambiri kuti chithokomiro chipange mahomoni omwe thupi lanu limafunikira kuti mugwire bwino ntchito.

Kulumikizana pakati pa goitrogens ndi chithokomiro kudafotokozedwa koyamba mu 1928, pomwe asayansi adawona kukulitsa kwa chithokomiro mu akalulu omwe amadya kabichi watsopano ().

Kukulitsa uku kwa chithokomiro kumatchedwanso kuti goiter, ndipamene mawu akuti goitrogen amachokera.

Kupeza kumeneku kunadzetsa lingaliro loti zinthu zamasamba ena zimatha kukhudza chithokomiro zikagwiritsidwa ntchito mopitirira muyeso ().

Kuyambira pamenepo, mitundu ingapo ya goitrogens yadziwika, mu zakudya zosiyanasiyana.

Goitrogens ndi zinthu zomwe zimapezeka mu zakudya zina. Mukamwa mopitirira muyeso, amatha kusokoneza ntchito ya chithokomiro.

Mitundu ya Goitrogens Yopezeka mu Zakudya

Pali mitundu itatu yayikulu ya goitrogens ():

1. Zoyendetsa
2. Achinyamata
3. Flavonoids

Goitrins ndi thiocyanate amapangidwa zomera zikawonongeka, monga ngati zidulidwa kapena kutafuna.

Flavonoids mwachilengedwe amapezeka mu zakudya zosiyanasiyana. Zitsanzo zina ndi monga resveratrol mu vinyo wofiira ndi makatekini mu tiyi wobiriwira.

Ma Flavonoids nthawi zambiri amawoneka kuti ndi ma antioxidants athanzi, koma ena amatha kusinthidwa kukhala mankhwala a goitrogenic ndimatumbo mabakiteriya (,).

Goitrins, thiocyanates ndi flavonoids ndi mitundu itatu yofala kwambiri ya goitrogens. Amapezeka mu zakudya zambiri wamba.

Goitrogens Itha Kuyambitsa Mavuto A Chithokomiro

Kwa anthu omwe ali ndi vuto la chithokomiro, kudya kwambiri ma goitrogens kumatha kupweteketsa chithokomiro mwa:

• Kuletsa ayodini: Goitrogens imatha kuletsa ayodini kulowa m'thupi la chithokomiro, lomwe limafunikira kutulutsa mahomoni a chithokomiro.
• Kusokoneza TPO: Enzyme ya chithokomiro ya peroxidase (TPO) imayika ayodini ku amino acid tyrosine, yomwe pamodzi imapanga maziko a mahomoni a chithokomiro.
• Kuchepetsa TSH: Goitrogens imatha kusokoneza mahomoni otulutsa chithokomiro (TSH), omwe amathandiza chithokomiro kutulutsa mahomoni.

Ntchito ya chithokomiro ikasokonekera, imavutika kupanga mahomoni omwe amawongolera kagayidwe kanu.

Izi zitha kubweretsa zovuta kuwongolera kutentha kwa thupi, kugunda kwa mtima, mapuloteni, kuchuluka kwama calcium m'magazi ndi momwe thupi lanu limagwiritsira ntchito mafuta ndi carbs.

Thupi limatha kupanga kuchepa kwa mahomoni a chithokomiro mwa kungotulutsa TSH yambiri, yomwe imakankhira chithokomiro kutulutsa mahomoni ambiri.

Komabe, chithokomiro chosagwira bwino ntchito sichimagwira ntchito ngati TSH. Chithokomiro chimalipira pakukula maselo ambiri, zomwe zimapangitsa kukulitsa kotchedwa goiter.

Goiters amatha kupangitsa kukhosi kwanu kukhazikika, kukhosomola, kuuma komanso kupangitsa kupuma ndi kumeza kuvuta kwambiri (5).

Goitrogens imatha kuchepetsa chithokomiro kutulutsa mahomoni omwe thupi lanu liyenera kugwira bwino ntchito. Amatha kusokoneza anthu omwe ali ndi vuto la chithokomiro.

Goitrogens Itha Kuyambitsa Mavuto Ena Aumoyo

Goiters si mavuto okhawo azaumoyo omwe angaganizidwe.

Chithokomiro chomwe sichingathe kupanga mahomoni okwanira chingayambitse mavuto ena azaumoyo, kuphatikizapo:

• Kutsika kwamaganizidwe: Kafukufuku wina, kuchepa kwa chithokomiro kumawonjezera ngozi yakuchepa kwamaganizidwe ndi misala ndi 81% kwa anthu ochepera zaka 75 ().
• Matenda a mtima: Ntchito yoyipa ya chithokomiro idalumikizidwa ndi chiopsezo chachikulu cha 2-53% chokhala ndi matenda amtima komanso chiopsezo chachikulu cha 18-28% chofa chifukwa cha (,).
• Kunenepa: Pakafukufuku wazaka 3.5, anthu omwe ali ndi vuto la chithokomiro cholemera amalemera mpaka 5 lbs (2.3 kg) ().
• Kunenepa kwambiri: Ofufuzawo adapeza kuti anthu omwe ali ndi vuto la chithokomiro omwe ali ndi vuto la 20-113% amakhala onenepa kwambiri ().
• Kuchedwa kwachitukuko: Kuchuluka kwama mahomoni a chithokomiro panthawi yapakati, makamaka m'nthawi ya trimester, kumatha kusokoneza kukula kwa ubongo wa mwana ().
• Kuphulika kwa mafupa: Kafukufuku adapeza kuti anthu omwe ali ndi vuto la chithokomiro amakhala ndi chiopsezo chachikulu cha 38% chophwanya mchiuno komanso 20% pachiwopsezo chachikulu chosaphula msana (,).

Mahomoni a chithokomiro amathandizira kuwongolera kagayidwe kathupi kanu. Chithokomiro cholephera kutulutsa mahomoni ambiri momwe angathere kungayambitse matenda osiyanasiyana.

Ndi Zakudya Ziti Zomwe Zili Ndi Goitrogens Wambiri?

Zakudya zodabwitsa zosiyanasiyana zimakhala ndi goitrogens, kuphatikiza ndiwo zamasamba, zipatso, zomata komanso zakudya zopangidwa ndi soya.

Masamba a Cruciferous

• Bok choy
• Burokoli
• Zipatso za Brussels
• Kabichi
• Kolifulawa
• Maluwa a Collard
• Zowonongera
• Kale
• Kohlrabi
• Msuzi wa mpiru
• Ogwidwa
• Rutabagas
• Sipinachi
• Aswidi
• Turnips

Zipatso ndi Zomera Zowuma

• Bamboo amawombera
• Chinangwa
• Chimanga
• Nyemba za Lima
• Linseed
• Mapira
• Amapichesi
• Mtedza
• Mapeyala
• Mtedza wa paini
• Froberi
• Mbatata

Zakudya Zoyipa

• Tofu
• Nthawi
• Edamame
• Mkaka wa soya

Goitrogens imapezeka m'mitengo yambiri ya cruciferous, zipatso, zomata komanso zakudya zopangidwa ndi soya.

Momwe Mungachepetse Zotsatira za Goitrogens

Ngati muli ndi chithokomiro chosagwira ntchito, kapena mukudandaula za goitrogens mu zakudya zanu, pali njira zingapo zosavuta zochepetsera zovuta zoyipa:

• Sinthani zakudya zanu: Kudya zakudya zamasamba zosiyanasiyana kumathandiza kuchepetsa kuchuluka kwa ma goitrogens omwe mumadya. Komanso, zidzakuthandizani kupeza mavitamini ndi mchere wokwanira.
• Kuphika nkhuku zonse: Tositi, nthunzi kapena susa nkhumba m'malo mozidya zosaphika. Izi zimathandiza kuthetsa mavitamini a myrosinase, kuchepetsa goitrogens (,).
• Maluwa a Blanch: Ngati mumakonda sipinachi yatsopano kapena kale mu smoothies, yesetsani kusungunula zophika ndikuziziritsa. Izi zimachepetsa momwe zimakhudzira chithokomiro chanu.
• Siyani kusuta: Kusuta ndichinthu chofunikira kwambiri kwa owopsa ().

Wonjezerani Iodine ndi Selenium Kudya

Kupeza ayodini wokwanira ndi selenium kumathandizanso kuchepetsa zovuta za goitrogens. M'malo mwake, kusowa kwa ayodini ndichinthu chodziwika bwino chomwe chimayambitsa vuto la chithokomiro ().

Zakudya ziwiri zabwino za ayodini zimaphatikizapo udzu wam'madzi, monga kelp, kombu kapena nori, ndi mchere wa ayodini. Pasanathe 1/2 supuni ya tiyi ya mchere wokhala ndi ayodini imakwaniritsa zosowa zanu za tsiku ndi tsiku za ayodini.

Komabe, kumwa ayodini wambiri kungasokonezenso chithokomiro chanu. Zowopsa izi ndizochepera 1%, chifukwa chake siziyenera kudetsa nkhawa kwambiri ().

Kupeza selenium yokwanira kungathandizenso kupewa matenda a chithokomiro ().

Zomwe zimayambitsa selenium zimaphatikizapo mtedza waku Brazil, nsomba, nyama, mpendadzuwa, tofu, nyemba zophika, bowa wa portobello, pasitala yambewu yonse ndi tchizi.

Zakudya zosiyanasiyana, kuphika zakudya, kupewa kusuta ndikudzaza ayodini ndi selenium ndi njira zosavuta zochepetsera zovuta za goitrogens.

Kodi Muyenera Kudera nkhawa za Goitrogens?

Yankho lake ndi ayi. Pokhapokha ngati chithokomiro chanu chatha kale, simuyenera kuchepetsa kudya kwanu komwe kumakhala ndi goitrogens.

Kuphatikiza apo, zakudya izi zikaphikidwa ndikudya pang'ono, ziyenera kukhala zotetezeka kwa aliyense - ngakhale omwe ali ndi vuto la chithokomiro ().

Pomwe, zakudya zambiri zomwe zimakhala ndi goitrogens zimakhalanso zopatsa thanzi.

Chifukwa chake, chiopsezo chochepa kuchokera ku goitrogens chimaposa phindu lina laumoyo.