Kusamalira Kulemera Kwanu ndi Hypothyroidism

Zamkati

• Lekani kunenepa
• Yambani kudya zakudya zatsopano
• Yendani

Pali mwayi wabwino kuti munganenepo ngati mungadye zakudya zochepa kapena kukhala kutali ndi masewera olimbitsa thupi kwa nthawi yayitali. Koma ngati muli ndi hypothyroidism, manambala omwe ali pa sikelo amatha kukwera, ngakhale mutakhala olimba pazakudya zanu ndikuchita masewera olimbitsa thupi.

Mahomoni omwe chithokomiro chanu chimatulutsa amathandizira kuwongolera kagayidwe kanu, kapena momwe thupi lanu limatenthetsera chakudya mphamvu. Chithokomiro chanu chikamachepetsa mahomoni ake - monga momwe chimakhalira mu hypothyroidism - kagayidwe kanu kagayidwe kake kamachepetsa. Chifukwa chake simuwotcha ma calories mwachangu ndipo munganenepere. Kulemera kwake nthawi zambiri sikowonjezera, mwina mapaundi 5 kapena 10, koma itha kukhala yokwanira kukhudza kudzidalira kwanu.

Pomwe hypothyroidism yanu ili yovuta kwambiri, kulemera kwanu komwe kumakulirakulira. Zina mwazolemera ndizonenepa, koma zambiri zimadzaza ndimadzimadzi kuchokera ku zotsatira za chithokomiro chosagwira bwino ntchito yanu ya impso.

Lekani kunenepa

Njira imodzi yochepetsera kunenepa ndikutenga mankhwala a chithokomiro omwe dokotala wanu adakupatsani. Mlingo wa tsiku ndi tsiku wa levothyroxine (Levothroid, Levoxyl, Synthroid) umakonzanso kutulutsa kwa mahomoni a chithokomiro, ndikuphatikizanso ndi metabolism. Mukakhala pa mulingo woyenera, kulemera kwanu kuyenera kukhazikika, ndipo simuyenera kukhala ndi vuto lina lochepetsa thupi kuposa wina aliyense.

Mahomoni a chithokomiro sangakuchotseni zolemetsa zomwe mwayika kale, komabe. Kuti mubwererenso kulemera kwanu koyambirira, tsatirani njira yanzeru yophatikiza zakudya ndi masewera olimbitsa thupi.

Yambani kudya zakudya zatsopano

Kuti muchepetse pansi, yambani pochotsa zopatsa mphamvu kuwerengera kwanu kwatsiku ndi tsiku - koma chitani mosamala. Osapitilira pachakudya chokhwima kwambiri, chochepa kwambiri. Thupi lanu limangokhalira kusungitsa zopatsa mphamvu, ndipo mudzatha kunenepa. M'malo mwake, mukufuna kupeza malire pakati pa zopatsa mphamvu zomwe mumadya ndi zopatsa mphamvu zomwe mumawotcha tsiku lililonse.

Cholinga choyenera chochepetsera thupi ndi mapaundi 1 mpaka 2 sabata. Pafupifupi, idyani zopatsa mphamvu 500 tsiku lililonse ndipo mudzataya pafupifupi paundi sabata. Dulani ma calories 1 tsiku limodzi, ndipo mudzataya mapaundi awiri pa sabata.

Njira yosavuta yochepetsera ma calories ndikuchotsa zakudya zonse zomwe simukufuna. Ma cookie, keke, masoda, ndi maswiti zonse ndizodzaza ndi zopatsa mphamvu. Zidzakupangitsani kuti mukhale wonenepa popanda kupereka zopatsa thanzi.

M'malo mwa mchere, idyani mbale ya zipatso yatsopano yopakidwa ndi zotsekemera zopanda kalori. Sinthanitsani soda ndi madzi owala ndi mandimu. Sinthani zakudya zopangidwa ndi ufa woyera wosakidwa, monga buledi woyera ndi zotsekemera, kwa zopangidwa ndi mbewu zonse.

Njira ina yochepetsera ma calories ndikudya zakudya zowonjezera mphamvu. Zakudya izi zimakhala ndi ma calories ochepa pakuluma. Zidzakupangitsani kuti muzimva msanga komanso kukhalabe okwanira.

Mwachitsanzo, khalani ndi mbale ya msuzi wamasamba nkhomaliro m'malo mwa pizza. Msuzi uli ndi zoperewera zosakwana 100 ndipo uli ndi madzi ambiri, chifukwa chake umadzaza. Chigawo cha pizza chili ndi ma calories pafupifupi 300 ndipo chili ndi ma carbs ambiri, omwe thupi lanu liziwotcha mwachangu ndikukusiyani mukufuna zina.

Ikani chakudya chanu mozungulira zipatso ndi ndiwo zamasamba, zomwe zili ndi ma calories ochepa komanso odzaza ndi zakudya. Onjezerani gwero la mapuloteni owonda, monga nsomba, nkhuku, kapena tofu.

Zachidziwikire, lankhulani ndi dokotala musanachite chilichonse chosintha pazakudya zanu. Mudzafuna kuti athandizire kukutsogolerani ndikuwunikirani momwe mukuchitira.

Yendani

Kuchita masewera olimbitsa thupi ndichinthu china chofunikira pakapangidwe kakuchepetsa thupi. Kuchita masewera olimbitsa thupi nthawi zonse kumasandutsa thupi lanu kukhala makina oyatsa mafuta. Mukamagwira ntchito kwambiri, ma calories omwe mumawotcha onse ndi masewera olimbitsa thupi komanso mukamapuma.

Kuti muchepetse kunenepa, yesetsani kuchita masewera olimbitsa thupi kwa mphindi 300 pamlungu, monga kuthamanga, kukwera njinga, kapena kusewera tenisi. Izi zimatha pafupifupi mphindi 60 patsiku, masiku asanu pasabata. Ngati mulibe ola lathunthu panthawi yochita masewera olimbitsa thupi, gawani zomwe mumachita mgawo la mphindi 10 kapena 20.

Sankhani zochitika zomwe mumakonda ndipo ndizosavuta kwa inu, choncho pitirizani nazo. Mutha kuyenda mozungulira kwanuko m'mawa uliwonse, kutsatira DVD yolimbitsa thupi, kapena kutenga kalasi yothamanga kumalo ochitira masewera olimbitsa thupi. Zochita zilizonse zomwe zimapangitsa mtima wanu kugunda kwambiri ndikupangitsani kuti mutuluke thukuta - ngakhale kulima kapena kukolopa pansi - ndi ziwonetsero zolimbitsa thupi.

Kuchita masewera olimbitsa thupi tsiku lililonse kudzakupatsaninso mphamvu zambiri, kuthana ndi kutopa kwa hypothyroidism kungayambitse. Chifukwa chakuti chithokomiro chosagwira ntchito chimachedwetsa kugunda kwa mtima wanu, lankhulani ndi adokotala musanayambe kuchita masewera olimbitsa thupi atsopano.

Pewani masewera olimbitsa thupi pang'onopang'ono, ndipo pang'onopang'ono muziwonjezera liwiro lanu komanso nthawi yolimbitsa thupi mukakhala okonzeka. Apanso, funsani dokotala wanu za masewera olimbitsa thupi komanso momwe mungakhalire.