Idan kun kasance mai maganin thyroid wanda yake ƙoƙari ya rasa nauyi, mai yiwuwa ka lura cewa zai iya zama kalubale. Ga wadansu abubuwa masu yawa da kuma asarar asarar rayuka don taimaka maka wajen yaki da wuce gona da iri.
Canja Abincin ku
Zai iya zama da wahala ko jin kusan ba zai yiwu a rasa nauyi lokacin da kake hypothyroid. Amma yana yiwuwa.
Yin babban canji ga abincinka shine yawanci dole don samun nasarar rasa nauyi tare da yanayin karoid. Wani irin abincin da za a bi, duk da haka, ya dogara ne akan lafiyar ku na kimiyya, abincin jiki, iyawa na shayarwa, da tasiri a metabolizing, adanar, da kuma konewa ga carbohydrates, a tsakanin sauran dalilai.
Wasu hanyoyin da za a yi la'akari sun hada da:
- Cikakken calories ƙananan
- Guje wa cinyewar maganin thyroid-rage jinkirin kayan abinci da kayan lambu na goitrogenic kamar Kale, alayyafo, da broccoli. (Ku kula da ruwan 'ya'yan itace na musamman!)
- Kashe alkama / alkama daga abincinka ta hanyar bin abinci marar yisti.
- Ƙayyadad da ƙwayoyin carbohydrates da sukari ta bin bin abincin mai-mai-glycemic.
- Biye da cin abinci marar haɗari, irin su Autoimmune Protocol / Anti-Inflammatory / AIP Diet.
- Bi da marasa cin abinci, rashin-sukari, abinci mai cin abinci irin su Paleo Diet.
- Biyan abinci maras amfani da carbohydrate ko rageccen abincin carbohydrate irin su cin abinci na ketogenic.
- Canza lokaci na abincinku, irin su bin biyan abinci mai cin nama.
- Ana gwada shi sannan kuma ya kawar da duk wani abincin da yake ci. Kwayoyin abinci na yau da kullum sun hada da kiwo, alkama, soya, da wasu 'ya'yan itatuwa da kwayoyi.
Ana inganta Jiyarka
Ga yawan marasa lafiya thyroid, idan thyroid ne underactive kuma ku hypothyroid, rashin kulawa-ko rashin lafiya-na iya zama asarar nauyi ba tare da yiwuwa ba, duk da cin abinci da motsa jiki.
Na farko, yana da mahimmanci cewa an gano lafiyar hypothyroidism da sauri. Yawancin lokaci yana daukan ka don samun bincikar lafiya tare da hypothyroidism, mafi yawan nauyin da zaka iya samu. Yayin da kake zama hypothyroid, ko kafin kafin TSH ya karu sosai don tabbatar da lafiyar ku, likitan ku na iya ragewa kadan, ƙananan adadin kuzari kowace rana. Hypothyroidism na iya sa ku gajiya, rashin lafiya, da kuma rashin yiwuwar yin motsa jiki, wanda hakan ya rage karfin ku. Kuma, idan kun gaji, za ku iya cin abinci da sukari da yawa don samar da makamashi. Idan kana da maganin cututtuka, duba likita a nan gaba, kuma ka zama sananne da kuma sanar da game da ganewar asali da kuma maganin jiyya.
Na biyu, ka tuna cewa mafi yawan marasa lafiya da suka yi miki cire thyroid ko radioactive aidin (RAI) magani kawo karshen sama hypothyroid. Amma za a iya jinkirta tsakanin jiyya da kuma farawar magani na maye gurbin thyroid, wanda zai bar ka hypothyroid na tsawon lokaci. Yi shirin tare da likitanka don gwajin maganin karoid a lokacin tiyata ko RAI don maganinka zai fara da zaran akwai shaida cewa kai hypothyroid ne.
Kuna iya so ya yi la'akari da cewa akwai RAI da wasu magungunan hyperthyroidism da cututtuka na Graves. Wasu binciken sun gano cewa daga kashi 50 zuwa 85 bisa dari na marasa lafiya sun sami nauyi bayan RAI kuma akwai karuwa mai girma a cikin ƙwayoyin cuta a tsakanin marasa lafiya na hyperthyroid da suka rigaya suka sami RAI far. Yi magana da mai aikinka game da zaɓuɓɓukan kulawa na karamar cututtukanka / hyperthyroidism .
Na uku, kada ka ɗauka cewa kawai samun kan thyroid magani zai sa ka rasa nauyi. Ga marasa lafiya da yawa, ya kamata a gyara magungunan, wanda zai iya haɗawa da kiyaye TSH a ƙananan ƙarshen kewayon, da warware ƙananan matakan T3 kyauta tare da T3 da magungunan maganin karoid , ko rage ƙananan matakan T3. Gano abin da wasu daga cikin manyan masana'antun masu maganin thyroid na kasar su ce game da matakai a cikin magani mafi kyau na hypothyroidism .
A ƙarshe, wasu masu aikin likita sunyi imani da cewa matsalolin juriya na hormone-ciki har da juriya na gwagwarmaya da kuma insulin juriya - ba da damuwa ga matsalolin masu maganin thyroid masu fama da rashin nauyi . Wannan yana nufin ya kamata ka yi la'akari da an gwada gwajin glucose da leptin azumi, da aka kimanta, da kuma bi da su.
Yi kokarin gwada motsa jiki-Boosting Exercise
Ga yawan marasa lafiyar karoid, cacaine ƙuntata ko ma rage cin abinci bai isa ba don ƙyale asarar nauyi. Hypothyroidism na iya rage ƙwayar cinikin ku, wanda ke nufin kuna bukatar ƙananan adadin kuzari, yana sa ya fi wuya a yanke adadin kuzari don samar da asarar nauyi. Ɗaya daga cikin muhimman abubuwan da za ku iya yi don tayar da metabolism shine motsa jiki. Ayyukan motsa jiki na taimakawa wajen inganta karfin ku ta hanyar taimakawa wajen rage calories da mai, rage matakan jini, da kuma daidaita nauyin haɗari na haɗari ga kwayoyin hormones kamar leptin.
Idan kana so ka rasa nauyi, za a buƙaci ka yi karin motsa jiki fiye da yadda zaka iya sa ran. Bisa ga masana, masu lafiya na nauyin al'ada suna buƙatar minti 60 na aiki na jiki kowace rana don kula da nauyi kuma su guje wa cin hanci. Idan kun kasance hypothyroid kuma kuna so ku rasa nauyi, za ku iya buƙatar yin fiye da sa'a a rana na motsa jiki.
Wasu masu maganin kawanci suna bada shawara sosai da kunnawa muscle da kuma tsarin aikin koyarwar DVD wanda ake kira T-Tapp. Sauran marasa lafiya sun gano tafiya, Pilates, kayan nauyi, da sauran nau'o'in motsa jiki. Idan kuna da fifita irin nauyin motsa jiki, la'akari da horon ƙarfafawa da motsa jiki wanda ke gina tsoka don iyakar abin da ake amfani da ita.
Ka fahimci Magunguna
Wasu daga likitocin likita sun tsara don maganin cututtukanka da maganin ka da matsaloli na iya haifar da kima. Misali, wadannan kwayoyi suna hade da riba mai nauyi:
- Antithyroid kwayoyi irin su methimazole da PTU amfani da su bi da cutar Graves da hyperthyroidism
- Beta blockers (sau da yawa amfani da su bi da hyperthyroidism)
- Steroid anti-inflammatories (watau prednisone)
- Estrogen da progesterone da kansa, ko kuma a matsayin "kwaya" ko a cikin maye gurbin maganin hormone
- Wasu antidepressants, musamman Prozac, Paxil, da Zoloft
- Harkokin yanayi da gyaran kafa da kwayoyin cutar kamar su wadanda aka ba don rashin lafiya, kamar lithium, valproate (Depakote) da carbamazepine (Tegretol)
Idan kun kasance a cikin wadannan kwayoyi da samun karfin, magana da likitanku game da damuwa.
Har ila yau, akwai daruruwan kayan cin abinci da yawa da kuma asarar hasara na kasuwa. Ƙananan kaɗan daga cikinsu ana gwada su ko tabbatar su zama tasiri. Yawancin su sun nuna wasu amfãni masu iyaka dangane da rage yawan abincinku ko taimakawa wajen ƙarfafa ƙona mai. Sun hada da:
- Hanyoyin Linoleic Conjugated (CLA)
- Caralluma fimbriata
- Hoodia
- Cinnamon
Samun Gishiri da Ƙari
Idan kuna ƙoƙari ku yi nauyi, yana da maƙila cewa ba ku sami ruwa mai yawa. Ruwa yana taimakawa wajen aikin ku na aiki da kyau sosai. Hakanan zai iya taimakawa wajen rage ci abinci, kawar da tsabtataccen ruwa da tsaftacewa, da kuma inganta tsaftacewa da narkewa. Kuna iya sani game da shawarwarin da aka saba da shi don sha takwas na gilashi 8 a kowace rana, amma wasu masana sun ba da shawara cewa ka sha wasu nau'i-nau'i 8 na kowane nau'in kilo 25 na bukatar da ka rasa.
Philip Goglia, marubucin Turn Up the Heat: Buɗe ikon ƙanshin ƙarfin ku , ya ba da shawarar ku sha ruwa guda daya da nau'in ma'auni. Ga mafi yawancin mutane, wannan ya ƙare har ya zama mai girma fiye da daidaitattun 64 a kowace rana. Idan kun kasance a tudu, ko asarar nauyi shine jinkirin, yana da darajar ƙoƙari.
Kuna yiwuwa bazai samun isasshen fiber ba. Samun mai kyau yawan fiber yana daya daga cikin ƙananan dabara abubuwa za ka iya yi a matsayin thyroid haƙuri idan kana so ka rasa nauyi. Fiber yana da amfani mai yawa ga mutanen da ke da hypothyroidism wadanda suke ƙoƙarin rasa nauyi, kuma zai iya fitowa daga abinci, kariyan, ko duka biyu. Karanta game da abincin abinci na fiber da kuma yadda za a hada karin fiber cikin abincinka.
Samun Hutu Mai Mahimmanci
Wani muhimmin mahimmanci ga asarar nauyi shine samun isasshen barci. Mahimman bincike sun hada da barcin barci don raunana metabolism da riba. Ɗaya daga cikin shekaru 16 da aka gano an gano cewa matan da suke barci biyar a kowace rana sun kasance kashi 32 cikin 100 na iya samun babbar kima - kamar yadda ya kai 33 fam ko fiye-kuma kashi 15 cikin dari zai iya zama mai girma a yayin binciken, idan aka kwatanta ga wadanda suka yi barci bakwai a dare. Wasu masu aikin likita sun bada shawara cewa koda ku yi watsi da aikin safiya da kuma amfani da lokacin don samun karin barci.
Kalma Daga
Idan kuna jin kamar kuna yin duk abin da ke daidai kuma kuna da matukar damuwa da sikelin da ake son yin budurwa, akwai matukar abincin cin abinci na ƙarshe: Kada ku daina! Gyara, kuma fara matsala game da abincin ku da abin hasara ta hanyar gano ƙarin bayani game da yadda za ku yi fashewa ta hanyar asarar asara , sa'annan ku binciko karin matakai ga masu jinya a kan yin aikin cin abinci don gazawar nauyi .
> Sources:
> Braverman, L, Cooper D. Werner & Ingbar's Thyroid, 10th Edition. WLL / Wolters Kluwer; 2012.
> Garber, J. et. al. "Ayyukan Gudanar da Harkokin Gudanar da Harkokin Gudanar da Harkokin Hypothyroidism," Endocrin Practice, Nov / Dec 2012.
> Hainer V, et al. "Shin thymon hormones da thyrotropin hade da cardiometabolic kasada da insulin juriya har ma a euthyroid batutuwa?" Vnitr Lek. 2016 Rushewa, 62 (Gida 3): 63-67. Czech.
> Laurberg, P. et al. "Ayyukan Thyroid da Kiba." Eur Thyroid J. 2012 Oktoba; 1 (3): 159-167. An wallafa shi a cikin layi na yau lahadi 2012 ga watan Afrilu.: 10.1159 / 000342994.
> Yacobellis, G., et al. "Huldar karoid aiki tare da rubutun jiki, leptin, insulin da kuma adiponectin a cikin euthyroid obese mata." Endocrinology Clinical, 2005. 62 (4), 487-491.