Zakudya Zabwino Kwambiri za Hypothyroidism: Zakudya Zoyenera Kudya, Zakudya Zomwe Muyenera Kupewa

Zamkati

• Kodi hypothyroidism ndi chiyani?
• Kodi hypothyroidism imakhudza bwanji kagayidwe kanu?
• Ndi zakudya ziti zomwe ndizofunika?
• Ayodini
• Selenium
• Nthaka
• Ndi zakudya ziti zomwe ndi zovulaza?
• Zowonjezera
• Zakudya zofunika kupewa
• Zakudya zoti mudye
• Zitsanzo za dongosolo la chakudya
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Malangizo okuthandizani kuti mukhale ndi thanzi labwino
• Mfundo yofunika

Hypothyroidism ndimkhalidwe womwe thupi silimapanga mahomoni a chithokomiro okwanira.

Mahomoni a chithokomiro amathandiza kuchepetsa kukula, kukonza maselo, ndi kagayidwe kake. Zotsatira zake, anthu omwe ali ndi hypothyroidism amatha kutopa, kuchepa tsitsi, kunenepa, kumva kuzizira, ndikudzimva, pakati pazizindikiro zina zambiri ().

Hypothyroidism imakhudza 1-2% ya anthu padziko lonse lapansi ndipo imakhudza kwambiri amayi kuposa amuna (2).

Zakudya zokha sizingachiritse hypothyroidism. Komabe, kuphatikiza kwa michere yoyenera ndi mankhwala kungathandize kubwezeretsanso chithokomiro ndikuchepetsa zizindikiritso zanu.

Nkhaniyi ikufotokoza zakudya zabwino kwambiri za hypothyroidism, kuphatikiza zakudya zomwe muyenera kudya ndi zomwe muyenera kupewa - zonse kutengera kafukufuku.

Ashley Sullivan / Zithunzi Zosintha

Kodi hypothyroidism ndi chiyani?

Matenda a chithokomiro ndi tinthu tating'onoting'ono tokhala ngati gulugufe tomwe timakhala pansi pakhosi panu.

Zimapanga ndikusunga mahomoni a chithokomiro omwe amakhudza pafupifupi khungu lililonse mthupi lanu ().

Pamene chithokomiro chimalandira chizindikiro chotchedwa hormone yotulutsa chithokomiro (TSH), chimatulutsa mahomoni a chithokomiro m'magazi. Chizindikiro ichi chimatumizidwa kuchokera ku pituitary gland, kachilombo kakang'ono kamene kamapezeka pansi pa ubongo wanu, pamene mahomoni a chithokomiro amakhala otsika ().

Nthawi zina, chithokomiro sichimatulutsa timadzi ta chithokomiro, ngakhale pali TSH yambiri. Izi zimatchedwa hypothyroidism yoyamba komanso mtundu wofala kwambiri wa hypothyroidism.

Pafupifupi 90% ya hypothyroidism yoyamba imayambitsidwa ndi Hashimoto's thyroiditis, matenda omwe amadzitchinjiriza m'mthupi mwanu momwe chitetezo chamthupi chanu chimalowerera chithokomiro ().

Zina mwazomwe zimayambitsa hypothyroidism ndi kusowa kwa ayodini, matenda amtundu, kumwa mankhwala ena, ndi opaleshoni yomwe imachotsa gawo la chithokomiro ().

Nthawi zina, chithokomiro sichimalandira TSH yokwanira. Izi zimachitika pamene khungu la pituitary siligwira bwino ntchito ndipo limatchedwa secondary hypothyroidism.

Mahomoni a chithokomiro ndi ofunika kwambiri. Amathandizira kuwongolera kukula, kukonza kwama cell, ndi metabolism - njira yomwe thupi lanu limasinthira zomwe mumadya kukhala mphamvu.

Kagayidwe kanu kamakhudza kutentha kwa thupi lanu komanso momwe mumawotchera mafuta. Ndicho chifukwa chake anthu omwe ali ndi hypothyroidism nthawi zambiri amamva kuzizira komanso kutopa ndipo amatha kunenepa mosavuta ().

Mutha kudziwa zambiri pazizindikiro za hypothyroidism apa.

Hypothyroidism ndimkhalidwe womwe chithokomiro sichimapanga mahomoni a chithokomiro okwanira. Popeza mahomoni a chithokomiro amafunikira kukula, kukonza, ndi kagayidwe kake, anthu omwe ali ndi hypothyroidism nthawi zambiri amatha kumva kuzizira komanso kutopa ndipo amatha kunenepa mosavuta.

Kodi hypothyroidism imakhudza bwanji kagayidwe kanu?

Mahomoni a chithokomiro amathandizira kuwongolera kuthamanga kwanu. Kuthamanga kwanu kwakanthawi kofulumira, komwe kumawotcha thupi lanu mopumula kwambiri.

Anthu omwe ali ndi hypothyroidism amapanga mahomoni ocheperako. Izi zikutanthauza kuti amakhala ndi metabolism yocheperako ndipo amawotcha zopatsa mphamvu zochepa akapuma.

Kukhala ndi metabolism yocheperako kumadza ndi zovuta zingapo zathanzi. Itha kukusiyitsani kutopa, kuwonjezera mafuta m'magazi anu, komanso kukupangitsani kuti muchepetse kunenepa ().

Ngati zikukuvutani kuti muchepetse kulemera kwanu ndi hypothyroidism, yesetsani kuchita zolimbitsa thupi kapena mwamphamvu kwambiri. Izi zimaphatikizapo zolimbitsa thupi monga kuyenda mwachangu, kuthamanga, kukwera, ndi kupalasa.

Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi mwamphamvu kwambiri kumatha kuthandizira kukulitsa mahomoni amtundu wa chithokomiro. Izi, zitha kuthandizira kufulumira kugaya thupi (, 9).

Anthu omwe ali ndi hypothyroidism amathanso kupindula ndi kuwonjezera kuchuluka kwa mapuloteni. Kafukufuku akuwonetsa kuti zakudya zamapuloteni apamwamba zimathandizira kukulitsa kuchuluka kwama metabolism ().

Anthu omwe ali ndi hypothyroidism nthawi zambiri amakhala ndi metabolism yocheperako. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kungathandize kukulitsa mahomoni amtundu wa chithokomiro. Kuphatikiza apo, kudya mapuloteni ochulukirapo kungakuthandizireni kuti mukhale ndi metabolism.

Ndi zakudya ziti zomwe ndizofunika?

Zakudya zingapo ndizofunikira kuti mukhale ndi thanzi labwino la chithokomiro.

Ayodini

Iodini ndi mchere wofunikira womwe umafunikira kupanga mahomoni a chithokomiro. Chifukwa chake, anthu omwe ali ndi vuto la ayodini atha kukhala pachiwopsezo cha hypothyroidism ().

Kuperewera kwa ayodini ndikofala kwambiri ndipo kumakhudza pafupifupi gawo limodzi mwa magawo atatu a anthu padziko lapansi. Komabe, ndizocheperako kwa anthu ochokera kumayiko otukuka ngati United States, komwe zakudya zamchere zamchere zokhala ndi ayodini zimapezeka kwambiri ().

Ngati muli ndi vuto la ayodini, lingalirani kuwonjezera mchere wapatebulo pazakudya zanu kapena kudya zakudya zowonjezera za ayodini monga zamchere, nsomba, mkaka, ndi mazira.

Zowonjezera za ayodini sizofunikira, chifukwa mutha kupeza ayodini wambiri pazakudya zanu. Kafukufuku wina adawonetsanso kuti kupeza mchere wambiri kumatha kuwononga chithokomiro ().

Selenium

Selenium imathandizira "kuyambitsa" mahomoni a chithokomiro kuti athe kugwiritsidwa ntchito ndi thupi ().

Mchere wofunikirawu umakhalanso ndi ma antioxidant, omwe amatanthauza kuti amatha kuteteza chithokomiro kuti chisawonongeke ndimolekyulu otchedwa free radicals ().

Kuphatikiza zakudya zolemera za selenium pazakudya zanu ndi njira yabwino yolimbikitsira magawo anu a selenium. Izi zikuphatikiza mtedza waku Brazil, tuna, sardine, mazira, ndi nyemba.

Komabe, pewani kutenga selenium supplement pokhapokha mutalangizidwa ndi omwe amakuthandizani. Zowonjezera zimapereka mlingo waukulu, ndipo selenium ikhoza kukhala yoopsa kwambiri (, 17).

Nthaka

Monga selenium, zinc imathandizira thupi "kuyambitsa" mahomoni a chithokomiro (18).

Kafukufuku akuwonetsanso kuti zinc imatha kuthandizira thupi kuwongolera TSH, mahomoni omwe amauza chithokomiro kutulutsa mahomoni a chithokomiro ().

Zinc kuperewera sikupezeka m'maiko otukuka, chifukwa zinc imapezeka munthawi ya chakudya.

Komabe, ngati muli ndi hypothyroidism, muyenera kukhala ndi chakudya chambiri chokhala ndi nthaka monga oyster ndi nkhono zina, ng'ombe, ndi nkhuku.

Kafukufuku akuwonetsa kuti ayodini, selenium, ndi zinc ndizothandiza makamaka kwa iwo omwe ali ndi hypothyroidism. Komabe, ndibwino kuti mupewe ayodini ndi selenium zowonjezera pokhapokha ngati wothandizira zaumoyo wanu akukulangizani kuti muzimwa.

Ndi zakudya ziti zomwe ndi zovulaza?

Zakudya zingapo zitha kuwononga thanzi la omwe ali ndi hypothyroidism.

Zowonjezera

Goitrogens ndi mankhwala omwe angasokoneze magwiridwe antchito a chithokomiro.

Amapeza dzina lawo kuchokera ku mawu akuti goiter, omwe ndi chithokomiro chokulitsa chomwe chitha kuchitika ndi hypothyroidism ().

Chodabwitsa ndichakuti, zakudya zambiri wamba zimakhala ndi goitrogens, kuphatikiza ():

• zakudya za soya: tofu, tempeh, edamame, ndi zina.
• masamba ena: kabichi, broccoli, kale, kolifulawa, sipinachi, ndi zina zambiri.
• zipatso ndi mbewu zowuma: mbatata, chinangwa, mapichesi, sitiroberi, ndi zina zambiri.
• mtedza ndi mbewu: mapira, mtedza wa paini, mtedza, ndi zina zotero.

Mwachidziwitso, anthu omwe ali ndi hypothyroidism ayenera kupewa goitrogens. Komabe, izi zimawoneka ngati vuto kwa anthu omwe ali ndi vuto la ayodini kapena amadya ma goitrogens ambiri (,,,).

Komanso, kuphika zakudya ndi goitrogens kumatha kuyambitsa mankhwalawa ().

Chinthu chimodzi chosiyana ndi zakudya pamwambapa ndi mapira a ngale. Kafukufuku wina apeza kuti ngale imatha kusokoneza chithokomiro, ngakhale mulibe vuto la ayodini ().

Zakudya zomwe zingakhudze chithokomiro zimaphatikizapo goitrogens.

Zakudya zofunika kupewa

Mwamwayi, simuyenera kupewa zakudya zambiri ngati muli ndi hypothyroidism.

Komabe, zakudya zomwe zili ndi goitrogens ziyenera kudyedwa pang'ono komanso zophikidwa bwino.

Muyeneranso kupewa kudya zakudya zopangidwa kwambiri, chifukwa nthawi zambiri zimakhala ndi ma calorie ambiri. Izi zimatha kukhala vuto ngati muli ndi hypothyroidism, chifukwa mutha kunenepa mosavuta.

Nayi mndandanda wazakudya ndi zowonjezera zomwe muyenera kupewa:

• mapira: mitundu yonse
• zakudya zopangidwa kwambiri: agalu otentha, makeke, makeke, ndi zina zambiri.
• zowonjezera: Kudyetsa kokwanira kwa selenium ndi ayodini ndikofunikira pa thanzi la chithokomiro, koma kuchuluka kwambiri kumatha kuvulaza. Ingowonjezerani ndi selenium ndi ayodini ngati wothandizira zaumoyo wanu wakupemphani kuti mutero.

Nayi mndandanda wazakudya zomwe mungadye mopanda malire. Zakudyazi zimakhala ndi goitrogens kapena zimadziwika ngati zoyipa mukazidya zambiri.

• Zakudya zopangidwa ndi soya: tofu, tempeh, nyemba za edamame, mkaka wa soya, ndi zina zambiri.
• masamba obiriwira: broccoli, kale, sipinachi, kabichi, ndi zina zambiri.
• zipatso zina: mapichesi, mapeyala, ndi strawberries
• zakumwa: khofi, tiyi wobiriwira, ndi mowa - zakumwa izi zimatha kukwiyitsa matenda anu a chithokomiro (,,)

Anthu omwe ali ndi hypothyroidism ayenera kupewa mapira, zakudya zopangidwa ndimatenda, komanso zowonjezera monga selenium ndi zinc (pokhapokha wothandizira zaumoyo atakulangizani kuti muzimwa). Zakudya zomwe zili ndi goitrogens ndizabwino pang'ono pokhapokha zitakhala zosasangalatsa.

Zakudya zoti mudye

Pali zakudya zambiri zomwe anthu omwe ali ndi hypothyroidism, kuphatikiza:

• mazira: mazira athunthu ndi abwino, chifukwa ayodini wawo wambiri ndi selenium amapezeka mu yolk, pomwe azunguwo ali ndi mapuloteni
• nyama: nyama zonse, kuphatikiza mwanawankhosa, ng'ombe, nkhuku, ndi zina zambiri.
• nsomba: nsomba zonse, kuphatikiza nsomba, nsomba, halibut, shrimp, ndi zina zambiri.
• masamba: masamba onse - masamba a cruciferous ndiabwino kudya pang'ono, makamaka akaphika
• zipatso: Zipatso zina zonse, kuphatikiza zipatso, nthochi, malalanje, tomato, ndi zina zambiri.
• Mbewu ndi mbewu zopanda gluten: mpunga, buckwheat, quinoa, mbewu za chia, ndi mbewu za fulakesi
• mkaka: zopangidwa zonse za mkaka, kuphatikiza mkaka, tchizi, yogati, ndi zina zambiri.
• zakumwa: madzi ndi zakumwa zina zopanda khofi

Anthu omwe ali ndi hypothyroidism ayenera kudya zakudya zozungulira ndiwo zamasamba, zipatso, ndi nyama zowonda. Ali ndi ma calories ochepa komanso odzaza kwambiri, omwe angathandize kupewa kunenepa.

Anthu omwe ali ndi hypothyroidism ali ndi zakudya zabwino zambiri, kuphatikizapo mazira, nyama, nsomba, zipatso ndi ndiwo zamasamba, mbewu zopanda mbewu za gluten, mbewu zonse za mkaka, ndi zakumwa zopanda khofi.

Zitsanzo za dongosolo la chakudya

Nayi chakudya chamasiku asanu ndi awiri kwa iwo omwe ali ndi hypothyroidism.

Amapereka mapuloteni ambiri, amakhala ndi ma carbs ochepa, ndipo akuyenera kukuthandizani kuti mukhale wathanzi.

Onetsetsani kuti mumamwa mankhwala anu a chithokomiro osachepera maola 1-2 musanadye chakudya choyamba, kapena monga wothandizira zaumoyo wanu walangiza. Zakudya monga fiber, calcium, ndi iron zimatha kuyimitsa thupi lanu kuti lisamwe mankhwala a chithokomiro moyenera ().

Lolemba

• chakudya cham'mawa: Tositi ndi mazira
• nkhomaliro: nkhuku saladi ndi 2-3 Brazil mtedza
• chakudya: nkhuku yokazinga ndi ndiwo zamasamba zoperekedwa ndi mpunga

Lachiwiri

• chakudya cham'mawa: oatmeal ndi 1/4 chikho (31 magalamu) a zipatso
• nkhomaliro: saladi wokometsetsa wa salimoni
• chakudya: nsomba zophikidwa ndi mandimu, thyme, ndi tsabola wakuda amatumizidwa ndi masamba otentha

Lachitatu

• chakudya cham'mawa: Tositi ndi mazira
• nkhomaliro: zotsalira pa chakudya chamadzulo
• chakudya: shrimp skewers anali ndi saladi ya quinoa

Lachinayi

• chakudya cham'mawa: chia pudding usiku umodzi - 2 tbsp (28 magalamu) a mbewu za chia, 1 chikho (240 ml) cha yogurt wachi Greek, 1/2 tsp ya vanila yotulutsa, ndi zipatso zonunkhira zomwe mungasankhe. Khalani mu mphika kapena mtsuko wamatabwa usiku wonse
• nkhomaliro: zotsalira pa chakudya chamadzulo
• chakudya: Wophika mwanawankhosa ndi ndiwo zamasamba zotentha

Lachisanu

• chakudya cham'mawa: nthochi-mabulosi smoothie
• nkhomaliro: nkhuku saladi sangweji
• chakudya: nkhumba fajitas - sliced ​​nkhumba yopanda mafuta, tsabola belu, ndi salsa - amatumizidwa m'matumbo a chimanga

Loweruka

• chakudya cham'mawa: dzira, bowa, ndi frittata wa zukini
• nkhomaliro: tuna ndi saladi wophika wa dzira
• chakudya: Pizza wokometsera waku Mediterranean wokhala ndi phwetekere, maolivi, ndi feta tchizi

Lamlungu

• chakudya cham'mawa: omelet ndi masamba osiyanasiyana
• nkhomaliro: saladi ya quinoa ndi masamba obiriwira ndi mtedza
• chakudya: steak wouma ndi mbali saladi

Ndondomeko ya chakudya chamlungu wathunthu ndi yoyenera kwa iwo omwe ali ndi hypothyroidism. Imakhala ndi zosankha zambiri pamenyu yokoma komanso yathanzi.

Malangizo okuthandizani kuti mukhale ndi thanzi labwino

Ndikosavuta kwambiri kunenepa ndi hypothyroidism chifukwa chakuchepa kwama metabolism.

Nawa maupangiri angapo okuthandizani kuti mukhale ndi thanzi labwino.

• Muzipuma mokwanira. Ganizirani kuti mugone maola 7-8 usiku uliwonse. Kugona pang'ono kuposa izi kumalumikizidwa ndi phindu la mafuta, makamaka mozungulira mimba ().
• Yesetsani kudya mosamala. Kudya mozindikira, komwe kumaphatikizapo kusamala ndi zomwe ukudya, chifukwa chomwe umadyera, komanso momwe mumadyera mwachangu kungakuthandizeni kukulitsa ubale wabwino ndi chakudya. Kafukufuku akuwonetsanso kuti zitha kukuthandizani kuti muchepetse kunenepa (,).
• Yesani yoga kapena kusinkhasinkha. Yoga ndi kusinkhasinkha zitha kukuthandizani kuti muchepetse nkhawa ndikukhala ndi thanzi labwino. Kafukufuku akuwonetsanso kuti zimakuthandizani kuti mukhale ndi thanzi labwino ().
• Yesani chakudya chochepa kwambiri cha carb. Kudya ma carbs ochepa mpaka ochepa ndikothandiza kwambiri kuti mukhale ndi thanzi labwino. Komabe, pewani kuyesa zakudya za ketogenic, chifukwa kudya ma carbs ochepa kungachepetse kuchuluka kwa mahomoni a chithokomiro (,).

Ngakhale ndizosavuta kunenepa mukakhala ndi hypothyroidism, njira zambiri zimatha kukuthandizani kuti mukhale wathanzi. Mwachitsanzo, mutha kuyesa kupumula kokwanira, kudya mapuloteni ambiri, komanso kudya mosamala.

Mfundo yofunika

Hypothyroidism, kapena chithokomiro chosagwira ntchito, ndi vuto laumoyo lomwe limakhudza 1-2% ya anthu padziko lonse lapansi.

Zimatha kuyambitsa zizindikilo monga kutopa, kunenepa, ndikumva kuzizira, pakati pa ena ambiri.

Mwamwayi, kudya michere yoyenera ndikumwa mankhwala kungathandize kuchepetsa zizindikilo zanu ndikuwongolera chithokomiro.

Zakudya zabwino zomwe zimakupangitsani chithokomiro ndi ayodini, selenium, ndi zinc.

Kutsata zakudya zabwino za chithokomiro kumatha kuchepetsa zizindikilo zanu ndikuthandizani kuti mukhale ndi thanzi labwino. Amalimbikitsa kudya zakudya zathunthu, zosasinthidwa ndi mapuloteni owonda.