Zizindikiro ndi Zizindikiro Zakusowa Kwa ayodini

Zamkati

• 1. Kutupa mu Khosi
• 2. Kulemera kosayembekezereka
• 3. Kutopa ndi Kufooka
• 4. Kumeta tsitsi
• 5. Khungu Louma, Losalala
• 6. Kumva Ozizira Kuposa Mwachizolowezi
• 7. Kusintha kwa Kugunda kwa Mtima
• 8. Kuvuta Kuphunzira ndi Kukumbukira
• 9. Mavuto Pa Nthawi Yakutenga Mimba
• 10. Nthawi Zolemera Kapena Zosasintha
• Magwero a ayodini
• Mfundo Yofunika Kwambiri

Iodini ndi mchere wofunika kwambiri womwe umapezeka kwambiri m'nyanja.

Chithokomiro chanu chimagwiritsa ntchito kupanga mahomoni a chithokomiro, omwe amathandiza kuchepetsa kukula, kukonza maselo owonongeka ndikuthandizira kagayidwe kabwino kaumoyo (,).

Tsoka ilo, mpaka gawo limodzi mwa atatu mwa anthu padziko lonse lapansi ali pachiwopsezo cha kusowa kwa ayodini ().

Omwe ali pachiwopsezo chachikulu ndi awa (,,):

• Amayi apakati.
• Anthu omwe amakhala kumayiko komwe kuli ayodini wochepa kwambiri m'nthaka. Izi zikuphatikiza South Asia, Southeast Asia, New Zealand ndi mayiko aku Europe.
• Anthu omwe sagwiritsa ntchito mchere wa ayodini.
• Anthu omwe amatsata zakudya zamasamba kapena zamasamba.

Kumbali inayi, kuchepa kwa ayodini sikupezeka ku US, komwe kuli mchere wochuluka (7).

Kusowa kwa ayodini kumatha kubweretsa zovuta komanso kuziziritsa. Amaphatikizapo kutupa m'khosi, zovuta zokhudzana ndi pakati, kunenepa komanso zovuta kuphunzira.

Zizindikiro zake ndizofanana kwambiri ndi za hypothyroidism, kapena mahomoni otsika a chithokomiro. Popeza ayodini amagwiritsidwa ntchito popanga mahomoni a chithokomiro, kuchepa kwa ayodini kumatanthauza kuti thupi lanu silingakwaniritse zokwanira, zomwe zimayambitsa hypothyroidism.

Nazi zizindikilo 10 zakusowa kwa ayodini.

1. Kutupa mu Khosi

Kutupa kutsogolo kwa khosi ndichizindikiro chodziwika kwambiri cha vuto la ayodini.

Izi zimatchedwa chotupa ndipo zimachitika pamene chithokomiro chimakula kwambiri.

Matenda a chithokomiro ndi tinthu tating'onoting'ono tomwe timakhala ngati gulugufe kutsogolo kwa khosi lanu. Zimapangitsa mahomoni a chithokomiro kuti alandire chizindikiro kuchokera ku mahomoni otulutsa chithokomiro (TSH) (,).

Magazi a TSH akakwera, chithokomiro chimagwiritsa ntchito ayodini popanga mahomoni a chithokomiro. Komabe, thupi lanu likakhala ndi ayodini wochepa, silingathe kupanga okwanira ().

Kuti amalize, chithokomiro chimagwira ntchito molimbika kuti ipange zochulukirapo. Izi zimapangitsa kuti maselo akule ndikuchulukirachulukira, pamapeto pake amatsogolera ku chotupa.

Mwamwayi, milandu yambiri imatha kuchiritsidwa ndikukulitsa kuchuluka kwa ayodini. Komabe, ngati matendawa alibe matenda kwa zaka zambiri, amatha kuwononga chithokomiro mpaka kalekale.

Kutupa kutsogolo kwa khosi, kapena chotupa, ndichizindikiro chofala cha kusowa kwa ayodini. Zimachitika pamene chithokomiro chanu chimakakamizidwa kupanga mahomoni a chithokomiro pakakhala ayodini wochepa mthupi.

2. Kulemera kosayembekezereka

Kunenepa mosayembekezereka ndi chizindikiro china chosowa ayodini.

Zitha kuchitika ngati thupi lilibe ayodini wokwanira wopanga mahomoni a chithokomiro.

Izi ndichifukwa choti mahomoni amtundu wa chithokomiro amathandizira kuchepetsa kuthamanga kwa thupi lanu, momwe thupi lanu limasinthira chakudya kukhala mphamvu ndi kutentha (,).

Magazi anu a chithokomiro akatsika, thupi lanu limatentha ma calories ochepa kupumula. Tsoka ilo, izi zikutanthauza kuti zopatsa mphamvu zambiri pazakudya zomwe mumadya zimasungidwa ngati mafuta (,).

Kuwonjezera ayodini wochuluka m'zakudya zanu kumatha kuthandizira kusintha kwakanthawi kochepa kagayidwe kake, chifukwa kumatha kuthandizira thupi lanu kupanga mahomoni ambiri a chithokomiro.

Kuchuluka kwa ayodini kumachepetsa kuchepa kwa thupi ndikulimbikitsa kuti chakudya chisungidwe ngati mafuta, m'malo motenthedwa ngati mphamvu. Izi zitha kubweretsa kunenepa.

3. Kutopa ndi Kufooka

Kutopa ndi kufooka ndizo zizindikiro zofala za kusowa kwa ayodini.

M'malo mwake, kafukufuku wina apeza kuti pafupifupi 80% ya anthu omwe ali ndi mahomoni ochepa a chithokomiro, omwe amapezeka pakakhala vuto la ayodini, amamva kutopa, aulesi komanso ofooka ().

Zizindikirozi zimachitika chifukwa mahomoni a chithokomiro amathandizira thupi kupanga mphamvu.

Pamene mahomoni a chithokomiro amakhala ochepa, thupi silimatha kupanga mphamvu zochulukirapo monga zimakhalira. Izi zitha kupangitsa kuti mphamvu zanu zichepe ndikusiyirani kufooka.

M'malo mwake, kafukufuku wa anthu 2,456 adapeza kuti kutopa ndi kufooka ndizizindikiro zomwe zimadziwika kwambiri pakati pa omwe ali ndi mahomoni otsika kapena ochepera pang'ono [13].

Kuchuluka kwa ayodini kumatha kukuchititsani kumva kuti ndinu otopa, aulesi komanso ofooka. Izi ndichifukwa thupi lanu limafunikira mchere kuti mupange mphamvu.

4. Kumeta tsitsi

Mahomoni a chithokomiro amathandiza kuchepetsa kukula kwa tsitsi.

Mafuta anu a chithokomiro akatsika, tsitsi lanu limatha kusiya kukonzanso. Popita nthawi, izi zimatha kubweretsa tsitsi ().

Pachifukwa ichi, anthu omwe ali ndi vuto la ayodini amathanso kudwala tsitsi ().

Kafukufuku wina mwa anthu 700 adapeza kuti 30% ya omwe ali ndi mahomoni ochepa a chithokomiro adakumana ndi tsitsi ().

Komabe, kafukufuku wina apeza kuti kuchuluka kwamahomoni amtundu wa chithokomiro kumangowoneka ngati kumayambitsa tsitsi kwa omwe ali ndi mbiri yakutha kwa tsitsi ().

Ngati mukumva tsitsi chifukwa cha kuchepa kwa ayodini, kupeza mchere wokwanira kumathandizira kukonza mahomoni amtundu wa chithokomiro ndikusiya tsitsi lanu.

Kuperewera kwa ayodini kumalepheretsa tsitsi kuti lisapangirenso. Mwamwayi, kupeza ayodini wokwanira kumathandizira kukonza tsitsi lomwe limachitika chifukwa chakusowa kwa ayodini.

5. Khungu Louma, Losalala

Khungu louma, lowuma lingakhudze anthu ambiri omwe ali ndi vuto la ayodini.

M'malo mwake, kafukufuku wina apeza kuti mpaka 77% ya anthu omwe ali ndi mahomoni ochepa a chithokomiro amatha kukhala ndi khungu lowuma, lolimba ().

Mahomoni a chithokomiro, omwe ali ndi ayodini, amathandiza kuti khungu lanu lizisintha. Pamene mahomoni a chithokomiro amakhala otsika, kusinthaku sikuchitika pafupipafupi, mwina kumapangitsa khungu louma, lolimba ().

Kuphatikiza apo, mahomoni a chithokomiro amathandizira thupi kuyendetsa thukuta.Anthu omwe ali ndi mahomoni ochepa a chithokomiro, monga omwe ali ndi vuto la ayodini, amakonda kutuluka thukuta locheperako kuposa omwe ali ndi mahomoni amtundu wa chithokomiro (, 19).

Popeza kuti thukuta limathandiza kuti khungu lanu likhale lonyowa komanso losowa madzi, kusowa kwa thukuta kungakhale chifukwa china chomwe khungu louma, lofiirira ndichizindikiro chodziwika cha kusowa kwa ayodini.

Khungu louma komanso lowuma limatha kupezeka ndi vuto la ayodini, chifukwa mchere umathandizira kuti khungu lanu lichulukenso. Zimathandizanso thupi lako kutuluka thukuta ndikuthira madzi khungu lanu, chifukwa chake kuchepa kwa ayodini kumatha kukupangitsani kutuluka thukuta pang'ono.

6. Kumva Ozizira Kuposa Mwachizolowezi

Kumva kuzizira ndichizindikiro chofala cha kusowa kwa ayodini.

M'malo mwake, kafukufuku wina apeza kuti anthu opitilira 80% omwe ali ndi mahomoni ochepetsa chithokomiro amatha kumva kutentha kuzizira kuposa masiku onse ().

Popeza ayodini amagwiritsidwa ntchito popanga mahomoni a chithokomiro, kuchepa kwa ayodini kumatha kupangitsa kuti mahomoni a chithokomiro achepetse.

Popeza kuti mahomoni a chithokomiro amathandizira kuchepetsa kuthamanga kwa thupi lanu, kuchuluka kwa mahomoni a chithokomiro kumatha kuyipangitsa kuti ichepetse. Kuchepetsa kuchepa kwa thupi kumapangitsa kutentha pang'ono, komwe kumatha kukupangitsani kumva kuzizira kuposa nthawi zonse (20,).

Komanso, mahomoni a chithokomiro amathandizira kukulitsa ntchito yamafuta anu abulauni, mtundu wamafuta omwe amapanganso kutentha. Izi zikutanthauza kuti kuchuluka kwa mahomoni a chithokomiro, omwe atha kubwera chifukwa cha kusowa kwa ayodini, kumatha kuletsa mafuta abulauni kuchita ntchito yake (,).

Iodini imathandiza kutentha kwa thupi, kotero kutsika kwake kumatha kukupangitsani kumva kuzizira kuposa nthawi zonse.

7. Kusintha kwa Kugunda kwa Mtima

Zitha kukhudzidwa ndimayeso anu ayodini. Kuchepa kwa mchere uku kumatha kupangitsa mtima wanu kugunda pang'onopang'ono kuposa masiku onse, pomwe zochulukirapo zimatha kupangitsa mtima wanu kugunda mwachangu kuposa masiku onse (,).

Kulephera kwakukulu kwa ayodini kungayambitse kugunda kwa mtima modzidzimutsa. Izi zitha kukupangitsani kuti mukhale ofooka, otopa, ozunguzika ndikupangitsani kukomoka (26).

Kulephera kwa ayodini kumachepetsa kugunda kwa mtima wanu, komwe kumakupangitsani kukhala ofooka, otopa, ozunguzika komanso pachiwopsezo chofooka.

8. Kuvuta Kuphunzira ndi Kukumbukira

Kuperewera kwa ayodini kungakhudze luso lanu lophunzira ndikumbukira (,,).

Kafukufuku kuphatikiza achikulire oposa 1,000 adapeza kuti omwe ali ndi mahomoni ambiri a chithokomiro amachita bwino pakuphunzira ndikumayesa kukumbukira, poyerekeza ndi omwe ali ndi mahomoni ochepa a chithokomiro ().

Mahomoni a chithokomiro amathandiza ubongo wanu kukula. Ndicho chifukwa chake kuchepa kwa ayodini, komwe kumafunika kupanga mahomoni a chithokomiro, kumatha kuchepetsa kukula kwa ubongo ().

M'malo mwake, kafukufuku apeza kuti hippocampus, gawo laubongo lomwe limayang'anira kukumbukira kwakanthawi, limawoneka laling'ono mwa anthu omwe ali ndi mahomoni ochepa a chithokomiro ().

Kulephera kwa ayodini pa msinkhu uliwonse kungakupangitseni kuvutikira kuphunzira ndikukumbukira zinthu. Chifukwa chimodzi chomwe chingakhale chifukwa cha izi mwina ndi ubongo wopanda chitukuko.

9. Mavuto Pa Nthawi Yakutenga Mimba

Amayi oyembekezera ali pachiwopsezo chachikulu chosowa ayodini.

Izi ndichifukwa choti amafunika kudya zokwanira kukwaniritsa zosowa zawo za tsiku ndi tsiku, komanso zosowa za mwana wawo wokula. Kuchuluka kwa ayodini kumapitilira mkaka wa m'mawere, popeza makanda amalandila ayodini kudzera mkaka wa m'mawere ().

Kusamwa ayodini wokwanira panthawi yonse yoyembekezera ndi kuyamwitsa kungayambitse mavuto kwa mayi ndi mwana.

Amayi amatha kukhala ndi zizindikilo za chithokomiro chosagwira ntchito, monga chotupa, kufooka, kutopa komanso kumva kuzizira. Pakadali pano, kusowa kwa ayodini m'makanda kumatha kulepheretsa kukula kwakuthupi ndikukula kwaubongo ().

Kuphatikiza apo, kuchepa kwambiri kwa ayodini kumatha kuonjezera chiopsezo chobereka mwana ().

Kupeza ayodini wokwanira ndikofunikira makamaka kwa amayi apakati ndi oyamwitsa, popeza ali ndi zosowa zazikulu. Kuperewera kwa ayodini kumatha kubweretsa zovuta zoyipa, makamaka kwa mwana, monga kukula kwakanthawi ndi kukula kwaubongo.

10. Nthawi Zolemera Kapena Zosasintha

Kutaya magazi msanga komanso kosasamba kumachitika chifukwa cha kusowa kwa ayodini ().

Monga zizindikilo zambiri zakusowa kwa ayodini, izi zimakhudzanso mahomoni ochepa a chithokomiro, popeza ayodini amafunika kupanga mahomoni a chithokomiro.

Pakafukufuku wina, 68% ya azimayi omwe ali ndi mahomoni ochepa a chithokomiro amakhala ndi msambo mosakhazikika, poyerekeza ndi 12% yokha ya amayi athanzi ().

Kafukufuku akuwonetsanso kuti azimayi omwe ali ndi mahomoni ochepa a chithokomiro amakhala ndi msambo pafupipafupi ndikutaya magazi kwambiri. Izi ndichifukwa choti ma hormone otsika a chithokomiro amasokoneza ma sign a mahomoni omwe amakhudzidwa ndi msambo (, 38).

Azimayi ena omwe ali ndi vuto la ayodini amatha kukhala ndi nthawi yolemetsa kapena yovuta. Izi ndichifukwa choti kuchuluka kwa mahomoni a chithokomiro kumatha kusokoneza mahomoni omwe amatenga nawo gawo pakusamba.

Magwero a ayodini

Pali mitundu ingapo ya ayodini wabwino mu zakudya. Ichi ndi chifukwa chimodzi chomwe kusowa kwa ayodini kuli kofala padziko lonse lapansi.

Chakudya chatsiku ndi tsiku (RDI) ndi 150 mcg patsiku. Ndalamayi iyenera kukwaniritsa zosowa za anthu 98 mpaka 98% mwa achikulire onse athanzi.

Komabe, amayi apakati kapena oyamwitsa amafunikira zambiri. Amayi apakati amafunika ma mcg 220 tsiku lililonse, pomwe azimayi oyamwitsa amafunika 290 mcg tsiku lililonse (39).

Zakudya zomwe zili pansipa ndizomwe zimachokera ku ayodini (39):

• Zam'madzi, pepala limodzi lonse louma: 11-1,989% ya RDI
• Cod, ma ounike 3 (85 magalamu): 66% ya RDI
• Yogurt, momveka, 1 chikho: 50% ya RDI
• Mchere wa ayodini, supuni ya 1/4 (1.5 magalamu): 47% ya RDI
• Nkhanu, ma ola atatu (85 magalamu): 23% ya RDI
• Dzira, 1 lalikulu: 16% ya RDI
• Tuna, zamzitini, ma ouniki atatu (85 magalamu): 11% ya RDI
• Mitengo yowuma, 5 prunes: 9% ya RDI

Ma Seaweed nthawi zambiri amakhala ndi ayodini wabwino, koma zimadalira komwe amachokera. Ma Seaweed ochokera m'maiko ena, monga Japan, ali ndi ayodini wochuluka ().

Mchere wocheperako umapezekanso muzakudya zosiyanasiyana monga nsomba, nkhono, ng'ombe, nkhuku, lima ndi nyemba za pinto, mkaka ndi zinthu zina zamkaka.

Njira yabwino yopezera ayodini ndikuthira mchere wa ayodini pazakudya zanu. Theka la supuni (3 magalamu) patsikulo ndilokwanira kupewa kusowa.

Ngati mukuganiza kuti muli ndi vuto la ayodini, ndibwino kuti mufunsane ndi dokotala wanu. Awonanso ngati pali zotupa (chotupa) kapena atenge mkodzo kuti awone kuchuluka kwa ayodini ().

Iodini imapezeka mu zakudya zochepa kwambiri, chifukwa chake vuto limakhala lofala. Akuluakulu athanzi ambiri amafunika ma mcg 150 patsiku, koma amayi apakati ndi oyamwa amafunikira zochulukirapo kuti akwaniritse zosowa za ana awo omwe akukula.

Mfundo Yofunika Kwambiri

Zofooka za ayodini ndizofala, makamaka ku Europe ndi mayiko a Third World, pomwe nthaka ndi chakudya chimakhala ndi ayodini wochepa.

Thupi lanu limagwiritsa ntchito ayodini popanga mahomoni a chithokomiro. Ndicho chifukwa chake kuchepa kwa ayodini kumatha kuyambitsa hypothyroidism, vuto lomwe thupi silimatha kupanga mahomoni okwanira a chithokomiro.

Mwamwayi, kusowa ndikosavuta kupewa. Kuonjezera mchere wa ayodini pazakudya zanu zazikulu ziyenera kukuthandizani kukwaniritsa zofunikira zanu.

Ngati mukuganiza kuti muli ndi vuto la ayodini, ndibwino kuti mulankhule ndi dokotala. Afufuza ngati ali ndi vuto la ayodini, monga chotupa, kapena atenge mkodzo.