Momwe 3 Amayi omwe ali ndi Hypothyroidism Amakhalabe Olemera

Zamkati

• Ginny posunthira kuchoka kuwerengera kalori
• Mukapezeka
• Kupanga zosintha mtsogolo
• Danna pakuwunika zisankho zomwe ali m'manja mwake
• Mukapezeka
• Kupanga zosintha mtsogolo
• Charlene poganizira zosankha za tsiku ndi tsiku, osati kukula
• Mukapezeka
• Kupanga zosintha mtsogolo
• Malangizo ochepetsa thupi mukamakumana ndi hypothyroidism

Momwe timawonera mapangidwe adziko lapansi omwe timasankha kukhala - ndikugawana zokumana nazo zokakamiza kumatha kupanga momwe timachitirana wina ndi mnzake, kukhala abwinoko. Uku ndikuwona kwamphamvu.

Ngati muli ndi hypothyroidism, mutha kuthana ndi zovuta za tsiku ndi tsiku monga nseru, kutopa, kunenepa, kudzimbidwa, kumva kuzizira, komanso kukhumudwa.

Ngakhale zizindikiro zomwe zimatsatana ndi hypothyroidism (chithokomiro chosagwira ntchito), zimatha kusokoneza magawo angapo m'moyo wanu, kunenepa kumawoneka ngati gawo limodzi lomwe limayambitsa kukhumudwa komanso kukhumudwa.

Pamene chithokomiro chanu sichikugwira bwino ntchito, kagayidwe kanu kagayidwe kake kamachepetsa, komwe kumatha kunenepa.

Hypothyroidism imapezeka ndikamakula, koma anthu ambiri angakuuzeni kuti amakumbukira kulimbana ndi kulemera kwawo komanso zizindikilo zina kwazaka zambiri.

Hypothyroidism imadziwika kwambiri ndi ukalamba ndipo imafala kwambiri mwa azimayi kuposa amuna. M'malo mwake, azimayi 20 pa 100 aliwonse ku United States adzakhala ndi vutoli ali ndi zaka 60.

Healthline adalankhula ndi azimayi atatu omwe ali ndi hypothyroidism zokhudzana ndi kunenepa, momwe avomerezera matupi awo, komanso momwe amasinthira moyo wawo kuti azitha kulemera.

Ginny posunthira kuchoka kuwerengera kalori

Kukhala ndi thupi lolemera ndi hypothyroidism kwakhala kovuta kwa Ginny Mahar, woyambitsa mgwirizano wa Thyroid Refresh. Odziwika mu 2011, Mahar akuti upangiri wa dokotala wake wonena za kunenepa kwake ndi "kudya pang'ono ndikuchita masewera olimbitsa thupi." Zikumveka bwino?

Mukapezeka

Kwa zaka zitatu, Mahar adatsata upangiri wa dokotala wake. "Ndidagwiritsa ntchito pulogalamu yotchuka yochepetsa thupi ndipo ndidatsata momwe ndimadyera komanso ndimachita masewera olimbitsa thupi mwachipembedzo," amagawana ndi Healthline.

Poyamba, adatha kuonda, koma atatha miyezi sikisi, thupi lake lidakana kugwedezeka. Ngakhale adadya zakudya zoperewera kalori, adayamba kunenepa. Ponena za mankhwala a chithokomiro, mu 2011 adotolo adamuyambitsa levothyroxine (tsopano akutenga dzina loti Tirosint).

Ngakhale chithandizo chitha kubweretsa kutaya chilichonse
kulemera komwe kumapezeka ndi chithokomiro chosagwira ntchito, nthawi zambiri sizikhala choncho.

Mahar akuti adayenera kuvomereza mozama za thupi lake. "Ndi chithokomiro chosagwira ntchito, choletsa kalori sagwira ntchito momwe zimagwirira ntchito kwa anthu omwe ali ndi chithokomiro chabwinobwino," akufotokoza.

Chifukwa cha ichi, amayenera kusintha malingaliro ake kuchoka pamalingaliro otsutsana ndi thupi lake kukhala mkhalidwe wachikondi ndi chisamaliro cha thupi lake.

Mahar akuti wakwanitsa kusunga zomwe zimawoneka ngati kukula koyenera, kovomerezeka, ndipo koposa zonse, mulingo wamphamvu ndi mphamvu zomwe zimamuthandiza kukwaniritsa maloto ake ndikukhala munthu yemwe akufuna kukhala.

"Zachidziwikire, ndikadakonda kutaya mapaundi 10, koma
ndi hypothyroidism, nthawi zina osakhala onenepa kwambiri akhoza kukhala ochuluka ngati
kupambana ngati kutaya, ”akutero.

Mahar akuwona kuti uthengawu ndiwofunikira kwa odwala ena amtundu wa chithokomiro kuti amve kuti asataye mtima pamene sikeloyo isawonetse kuyesetsa kwawo.

Kupanga zosintha mtsogolo

Mahar adayika ma calorie oletsedwa ngati njira yochepetsera thupi, ndipo tsopano akufuna kudya zakudya zopatsa thanzi, zotsutsana ndi zotupa zopangidwa ndi zinthu zachilengedwe, mafuta athanzi, mapuloteni apamwamba azinyama, ndi mbewu zina zopanda gilateni.

"Sindiwerenganso zopatsa mphamvu, koma ndimayang'anitsitsa kulemera kwanga, ndipo koposa zonse, ndimamvera thupi langa," akutero.

Posintha momwe amadyera, Mahar akuti wabwezeretsa thanzi lake. "Zimakhala ngati wina wandibwezeretsanso magetsi mkati mwanga, patatha zaka zinayi ndili mumdima," akutero.

M'malo mwake, kuyambira pomwe adachita izi mu 2015, ma antibodies ake a Hashimoto atsika ndi theka ndikupitilizabe kugwa. "Ndimamva bwino kwambiri ndipo sindimadwala kawirikawiri - Sikokomeza kunena kuti ndabwezeretsa moyo wanga."

Danna pakuwunika zisankho zomwe ali m'manja mwake

Danna Bowman, woyambitsa mnzake wa Chithokomiro Chithokomiro, nthawi zonse amaganiza kuti kusinthasintha kwakulemera komwe adakumana nako ali wachinyamata ndi gawo wamba la moyo. M'malo mwake, adadziimba mlandu, poganiza kuti sakudya moyenera kapena samachita masewera olimbitsa thupi.

Ali wachinyamata, akuti ndalama zomwe amafuna kutaya sizinapitilire mapaundi 10, koma nthawi zonse zimawoneka ngati ntchito yayikulu. Kunenepa kunali kosavuta kuvala ndipo kunali kovuta kuvula, chifukwa cha mahomoni ake.

"Kulemera kwanga kunali ngati pendulum yomwe imazungulirazungulira kwazaka zambiri, makamaka nditakhala ndi pakati - inali nkhondo yomwe sindinali kupambana," akutero Bowman.

Mukapezeka

Pomaliza, atapezeka bwino mu 2012, adakhala ndi dzina komanso chifukwa cha zina kapena zambiri zomwe adalimbana nazo pamoyo wake ndi sikelo: Hashimoto's thyroiditis. Kuphatikiza apo, adayamba kumwa mankhwala a chithokomiro. Ndi pomwe Bowman adazindikira kuti kusintha kwa malingaliro kunali kofunikira.

"Zachidziwikire, pali zinthu zambiri zomwe zimathandizira kulemera, koma chifukwa kagayidwe kake kamagwira ntchito pang'onopang'ono chithokomiro chikakhala kuti sichikugwira ntchito, zomwe kale zidagwira ntchito kuti muchepetse thupi, sizinapezekenso," akufotokoza. Chifukwa chake, Bowman akuti, amayenera kupeza njira zatsopano zopangira kusintha.

Kusintha kwa malingaliro ndi komwe kumamuthandiza
pamapeto pake yambani ulendo wophunzirira kukonda ndikuyamikira thupi lake m'malo mwake
za manyazi. "Ndidayamba kuyang'ana zinthu zomwe anali m'manja mwanga, ”
akutero.

Kupanga zosintha mtsogolo

Bowman adasintha zakudya zake kukhala organic, zotsutsana ndi zotupa, kuwonjezera mayendedwe tsiku lililonse omwe amaphatikizapo kuyenda ndi Qigong, ndikudzipereka kuzolingalira monga kusinkhasinkha komanso kuyamikira mayankho.

"Zakudya" si mawu omwe Bowman amagwiritsanso ntchito. M'malo mwake, zokambirana zilizonse zokhudzana ndi chakudya ndi chakudya ndizokhudza zakudya komanso kuwonjezera zenizeni, zathunthu, zopanda mafuta, zakudya zamafuta athanzi komanso zochepetsera zinthu.

"Ndikumva kuti tsopano ndili bwino komanso ndili ndi moyo kuposa momwe ndikhalira zaka zambiri," akutero a Bowman.

Charlene poganizira zosankha za tsiku ndi tsiku, osati kukula

Charlene Bazarian anali ndi zaka 19 pomwe adawona kulemera kwake kuyamba kukwera. Pofuna kusiya zomwe amaganiza kuti ndi "Watsopano 15," Bazarian adatsuka kudya kwake ndikuchita masewera olimbitsa thupi. Komabe kulemera kwake kunapitilizabe kukwera. "Ndinapita kwa madokotala angapo, omwe aliyense ananena kuti ndili bwino," akutero a Bazarian.

Zinali mpaka amayi ake, amenenso ali ndi hypothyroidism, adamuuza kuti akawone katswiri wake wamaphunziro azachipatala, pomwe zinthu zidamveka bwino.

Mukapezeka

"Ankatha kungondiwona kuti chithokomiro changa ndichomwe chimayambitsa," akufotokoza. Atatsimikizira kuti ali ndi vutoli, Bazarian adayikidwa mankhwala a hypothyroid.

Akuti amamukumbukira adotolo
kumuuza kuti asayembekezere kuti kulemera kungochoka kuyambira pomwe anali
mankhwala. "Ndipo mnyamata, sanali kunama," akutero.

Izi zidayamba zaka zingapo ndikuyesera zakudya zilizonse kuti ndipeze china chake. "Ndimafotokoza pafupipafupi pa blog yanga kuti ndimamva ngati ndimayesa chilichonse kuyambira Atkins mpaka kwa Owona Zolimba," akufotokoza. "Ndikachepetsa thupi, kenako ndikumenyanso."

Kupanga zosintha mtsogolo

Bazarian akuti adaphunzira zonse zomwe angathe pakupanga minofu ndikugwiritsa ntchito kulimbitsa thupi kuti awonjezere mphamvu zake.

Anachotsa ma carb wowuma ngati mkate, mpunga, ndi pasitala, ndikuwachotsera ma carbs ovuta ngati oatmeal, mpunga wofiirira, ndi mbatata. Anaphatikizanso mapuloteni owonda ngati nkhuku, nsomba, njati, ndi masamba ambiri obiriwira.

Ponena za kuthawa chakudya chakupha, a Bazarian akuti atatha "spa" ha (kuchititsidwa manyazi ndi wolandila chifukwa mkanjo wofanana nawo wonse unali wocheperako), adazindikira kuti palibe mzere Zimabwera ndikukhala ndi kulemera kwabwino.

"Ndinazindikira kuti ndizosankha tsiku ndi tsiku zomwe zimapangitsa kusiyana ndikuti ndiyenera kusamala ndi zomwe zimagwirira ntchito thupi langa," akutero.

Malangizo ochepetsa thupi mukamakumana ndi hypothyroidism

Kupeza kutaya thupi koyenera kumayamba ndikupeza dokotala woyenera yemwe amamvetsetsa zomwe mumakumana nazo ndipo ali wofunitsitsa kuyang'ana mopitilira malire a kalori. Kuphatikiza apo, pali zosintha m'moyo zomwe mungapange. Mahar ndi Bowman amagawana maupangiri anayi ochepetsa thupi akamalimbana ndi hypothyroidism.

1. Mverani anu
   thupi. Kukhala tcheru ndi zomwe thupi lanu liri
   kukuwuzani ndi chimodzi mwazinthu zofunika kwambiri zomwe mungachite, Bowman akuti. "Chani
   imagwira ntchito kwa munthu m'modzi akhoza kapena sangakugwiritsireni ntchito, "akufotokoza. Phunzirani kulipira
   chidwi ndi zomwe thupi lanu likukupatsani ndikusintha kutengera izi
   zizindikiro.
2. Chakudya ndi
   chidutswa chazithunzi. “Wathu
   matupi amafunikira chakudya chabwino kwambiri chomwe tingawapatse. Ichi ndichifukwa chake kupanga kuphika a
   choyambirira - komanso kuphika chakudya ndi zinthu zosakaniza, - ndizotheka
   zofunika, "akutero Mahar. Dziphunzitseni nokha za zakudya zomwe zimathandizira kapena zolepheretsa
   chithokomiro chimagwira ntchito komanso kukhala ndi thanzi lokhazikika, ndipo khalani ndi nthawi kuti mupeze zovuta zanu
   zoyambitsa zakudya.
3. Sankhani zolimbitsa thupi
   zomwe zimakugwirirani ntchito. Zikafika ku
   zolimbitsa thupi, Mahar akuti, nthawi zina zochepa zimakhala zochepa. “Tsatani,
   hypermobility, kapena zolimbitsa thupi zomwe zimayambitsa masewera olimbitsa thupi ndizoopsa zomwe hypothyroid imachita
   odwala ayenera kumvetsetsa, ”akufotokoza.
4. Onetsetsani kuti ndi
   moyo, osati chakudya. Choka mopusa
   hamster wheel, Bowman akuti. Konzekerani kusankha zakudya zabwino, kumwa zambiri
   madzi, dziperekeni pakuyenda tsiku ndi tsiku (chilichonse chomwe chingakuthandizeni), ndikupanga
   wekha patsogolo. “Mumapeza mwayi umodzi ndi thupi limodzi. Muziwerengera. ”

Sara Lindberg, BS, MEd, ndiwodzilemba pawokha polemba zaumoyo komanso kulimbitsa thupi. Ali ndi bachelor muzochita masewera olimbitsa thupi komanso digiri ya master pakulangiza. Wakhala moyo wake wonse akuphunzitsa anthu kufunika kwa thanzi, thanzi, kulingalira, komanso thanzi lamaganizidwe. Amachita bwino kulumikizana ndi thupi, ndikuyang'ana momwe thanzi lathu lingatithandizire kukhala olimba komanso athanzi.