Rashin nauyi zai iya zama abin takaici ga mutane da yawa tare da ciwon ƙarancin rashin lafiya. Ko kana da hypothyroidism, ko karoid bayan tiyata ko radioactive iodine (RAI), babu shakka cewa ga yawancin mu, thyroid yana rinjayar metabolism, kuma ya sa nauyi nauyi asarar tashin hankali. Ga waɗannan matakai 10 masu ban mamaki da zasu taimake ku a karshe ku magance matsalolin hasara ku, ku shiga hanya.
1. Tabbatar da maganin Thyroid da aka gyara
Game da asarar nauyi, taimako daga alamun bayyanar cututtuka, da lafiyar lafiya, don marasa lafiya thyroid marasa lafiya, bai isa ba don likitan ku bincikar hypothyroidism, kuma ku ba ku magani. Fiye da magani na al'ada, zaka iya buƙatar magani mai kyau, don tabbatar da cewa kwayoyin jikinka suna samun oxygen da makamashi da suke buƙatar ƙyale cinikarka don yin aikinsa.
Mene ne mafi kyau magani? Da dama likitocin sun raba ra'ayinsu game da maganin hypothyroidism mafi kyau , amma a nan ne taƙaitaccen bayani:
- Yawanci, TSH ba kasa da 2.0 ba
- A Free T3 yana cikin saman rabin ramin kewayawa, ko ma mahimmancin kashi 25th na maƙallin kewayawa
- A Free T4 yana cikin saman rabin rabon kewayawa (sai dai idan kuna cikin magani T4 / T3, wanda idan akwai wani lokaci ya zama ƙasa)
Idan lambobinku ba su daidaita ba, lokaci yayi da za a tattauna da mai aikinka game da kulawar hypothyroidism mafi kyau .
Kuma idan likitanku kawai yana sha'awar samun ku zuwa ga "al'ada," to, yana da lokaci don sabon likita .
2. barci!
Ɗaya daga cikin muhimman abubuwan da za ku iya yi shi ne barci mai yawa. Idan kana so ka rasa nauyi, masana sun bayyana matan da suke barci 5 hours ko ƙasa da dare kullum suna yin la'akari fiye da matan da suke barci 7 a kowace rana.
A gaskiya ma, matan da suka yi barci 5 a kowace dare sun kasance 32% mafi kusantar su sami babban kima (karuwar 33 fam ko fiye) da kuma 15% mafi kusantar zama babba a lokacin nazarin shekaru 16, idan aka kwatanta da waɗannan wanda ya yi barci 7 hours a dare.
To, idan asarar nauyi shine kalubale, samu akalla sa'o'i 7 a dare.
3. Yi la'akari da Kuje Gluten-Free
Akwai hanyar haɗi tsakanin kulawa da ƙwayar cuta da cutar celiac , da kuma ci gaba da yanayin yanayi, ciki har da thyroiditis na Hashimoto . Wasu marasa lafiya sun bayar da rahoton asarar nauyi yayin da suka koma abinci mai cin abinci maras amfani.
Don farawa, ba dole ba ne ka yi amfani da cin abinci marasa cin abinci ba. Gwada cin abinci marasa amfani don watanni uku, kuma idan kayi la'akari da raguwa, karin makamashi, kuma ka rasa nauyi, wannan alama ce mai kyau cewa kawar da gurasar abu ne mai kula da asarar ku.
4. Gwada hanyoyi daban-daban na cin abinci
Babu wani "mafi kyaun abincin giroid." Don haka idan ka yi kokarin tsarin hasara na kasuwanci, kuma ba ya aiki, gwada wani daban. Idan ka yi kokarin karamar karamci, kuma wannan ba ya aiki, gwada wani tsarin Paleo. Idan ba ka yi kokarin kawar da sukari, ko kiwo, ba da wannan gwadawa ba.
Na ji daga marasa lafiyar ka da suka rasa nauyi a kan karamar kabari, vegan, mai cin ganyayyaki, Paleo, Weight Watchers, Nutrisystem, Jenny Craig, da kuma sauran nau'o'in shirye-shiryen da tsare-tsare.
Maɓallin shine a gwada hanyoyi daban-daban, kuma idan ka sami wani abu da yake aiki, tsaya tare da shi!
5. Boost Your Metabolism
Duk da yake hypothyroidism na iya rage jinkirin maganin ka, magani mai kyau ya taimaka wajen mayar da metabolism zuwa matsakaicin al'ada. Wancan ya ce, wasu marasa lafiya suna lura da maganin da ke da hankali fiye da yadda ya saba, har ma tare da magani mafi kyau.
Maganin? Boost your metabolism! Aiki - musamman motsi wanda ke gina tsoka, da kuma isasshen tsabta, da kuma cin abincin da ke da tasiri mai zafi yana iya taimakawa wajen bunkasa metabolism. Wannan labarin ya bayyana abin da za ku iya yi domin samun motsinku na motsi!
6. Bincika Glucose azumi
Yana da mahimmanci don tabbatar da cewa glucose mai azumi (jini sugar) ba a ɗaukaka ba. Matakan azumi sama da 90 na iya zama alamar insulin resistance da pre-ciwon sukari, wanda zai iya yin asarar nauyi har ma da wuya. Don ƙananan matakan, likitanku na iya ƙayyade magungunan ciwon sukari irin na 2 kamar metformin. Amma ga iyakoki, rage sukari da carbohydrates a cikin abincinku, da kuma bin wani abincin mai cike da ƙwayar carbohydrate - Ina son tsarin "Rosedale Diet Plan" na Dokta Ron Rosale - zai iya rage yaduwar jini, kuma ya taimaka da asarar nauyi.
7. Karanta kuma Ka koyi
Idan kana son cikakken bayani game da thyroid, metabolism, sakamako a kan nauyi, da kuma tips abinci da jagororin, za ka iya so ka karanta littafin na Thyroid Diet Revolution . Ina kuma bayar da shawarar littafin Dokta Sara Gottfried The Hormone Reset Diet .
8. Canji YA KA YA KA
Wasu nazarin sun nuna cewa masu maganin kawo marasa lafiya ba su da nasara idan sun bi "mini-ci abinci" / kiwo a duk rana zuwa cin abinci. Maimakon haka, ƙayyade cin abinci zuwa abinci biyu ko uku kowace rana, ba tare da abincin ba, kuma babu abinci bayan karfe 8 na yamma, na iya taimakawa wajen hawan ƙona mai-fat, kuma taimakawa wajen daidaita jarabaran yunwa.
Wata mahimmanci wanda zai iya tasiri shi ne azumi na lokaci, ko cin abinci mai ƙuntata lokaci. Ƙara koyo game da azumi na yau da kullum da ƙayyadaddun lokacin cinyewa.
9. Dubi Yourroid-Abincin Abincin
Idan kana ƙoƙarin rasa nauyi, kana bukatar ka mai da hankali kada ka shafe gurasar gishiri (kayan gishiri kamar alayyafo, kale, kabeji, da dai sauransu, wanda zai iya rage kawanka.) Kana kuma so ka yi hankali game da soya sosai , wanda zai iya toshe thyroid sha, kuma kuma jinkirin thyroid ƙasa.
Ƙara koyo game da abinci thyroid-abinci mara kyau a yanzu .
10. Ruwa da Fiber
Yana da mahimmanci ga magunguna don tabbatar da cewa kuna shan ruwa sosai . Hydration yana taimakawa wajen maganin ƙwayar zuciya, kuma yana taimaka maka ka kawar da ciwon daji wanda zai sami hanyar hasara.
Yana da mahimmanci cewa ka tabbatar da abincinka ya hada da fiber. Ga jerin kayan abinci masu fiber . (Amma tuna cewa goitrogens bukatar dafa shi ko steamed don haka ba su rage saukar da thyroid!)