Koda koda riba mai nauyi ba ɗaya daga cikin rikitarwa na yanayin da kake ciki na thyroid ba, akwai wasu matakai masu muhimmanci da zasu taimaka maka amfani da abincinka da abinci mai gina jiki don tallafawa thyroid da kuma inganta maganin karoid.
Kada ka bari abin da kuke ci samu cikin hanyar lafiya thyroid aiki. Ga wasu thyroid-friendly abinci mai gina jiki tips to la'akari. Ba dukkanin su an tabbatar da su kimiyyar kimiyya ba don taimakawa yanayin thyroid, amma akwai kyawawan dalilai na gaskanta cewa zasu iya taimakawa, kuma dukansu suna da mahimmanci don abinci mai kyau a general.
Bi biyayyar cin abinci na Thyroid
Gwanin ka, kamar sauran kwayoyin, yana da damuwa ga abin da kuke ci. Da karin damuwa mai gina jiki da muke sanya a kan kanmu, mafi kusantar zamu fuskanci kumburi wanda zai iya rikitar da halayen motsa jiki, da kuma tsoma baki tare da maganin thyroid. Waɗanne hanyoyi ne thyroid-friendly?
- Ka yi la'akari da abinci mai cin abinci maras amfani. Gluten yana da sunadarin sunadarai cewa a wasu mutane zasu iya toshe damar da za su iya shawo kan jikin ka. Gluten kuma mai cike da kumburi ne da wasu masu ciwo. Ga wasu marasa lafiya marasa lafiya, marasa lafiya ba za su iya rage magungunan baya ba a al'ada, da kuma haifar da remission a cikin yanayin thyroid.
- Ka yi la'akari da rageccen glycemic / carbohydrate-sarrafa abinci. Low-glycemic na nufin rage cin abinci wanda ba shi da kyau a cikin sukari da sauƙin carbohydrates kamar gurasa, taliya, da hatsi. Amfanin rage cin abinci maras glycemic shi ne cewa yana taimakawa wajen daidaita yaduwar jini. Sugar spikes ne mai stressor, da kuma kasancewa har yanzu high jini sugar iya zama inflammatory da. Saboda haka ragewa da kuma daidaita jini sugar rage overall danniya a kan kwayoyinku, ciki har da thyroid.
- Yi amfani da kwayoyin halitta, marasa kyauta, marasa lafiyar kwayoyin cuta, da abinci mai magungunan ƙwayoyi ba tare da yiwu ba. Hormones, maganin rigakafi, da magungunan kashe qwari suna da gubobi. Toxins su ne "kasashen waje" ga jiki kuma zasu iya haifar da saɓo na kai tsaye da kuma ƙuduri. Da zarar za ka iya cire waɗannan gubobi daga abincinka, da ƙananan damuwa waɗannan abinci zasu haifar da tsarinka na rigakafi da endocrin.
- Yi amfani da ciyawa da ƙwayoyi masu cin nama a duk lokacin da zai yiwu. Nama daga dabbobi masu ciyawa sun fi girma a cikin kyawawan ƙwayoyi da na gina jiki fiye da dabbobin da aka ciyar da hatsi.
- Ƙara karin "kitsen mai kyau" kamar man zaitun, avocado, da kwayoyi masu kyau a cikin abincinku. Wadannan mai kyau suna da kayan haɗari masu ƙin ƙuriƙwalwa waɗanda zasu iya taimakawa wajen tallafawa tsarin rigakafi. Salmon ne kuma kyakkyawan mai kyau na mai (amma zabi namun kifi, kuma ba salmon noma, don yawan adadin kuzari).
- Ku ci cikakkun furotin (naman dabbobi, kifaye, da qwai) amma ku tabbata cewa su ne tushen asali. Maganin lafiya sunadaran sunadaran sunadaran nama, nama mai kama da kifi wanda ba'a da ƙarfe mai nauyi, da kuma qwai maras kyauta, alal misali.
Yi Mindfulness lokacin cin abinci
Idan ka ci lokacin da aka matsa maka, jikinka ba zai iya samar da halayen da suka dace ba wanda zai taimake ka ka ji daɗin taimakawa cikin narkewa lafiya da kuma sha. Cin abinci tare da damuwa na iya kara yawan matakan da ke cikin cortisol na damuwa. Wannan ya sa kitsun mai mai yalwa (musamman ma mai ciki) ya fi tasiri sosai wajen shawo kan mai daga abincinka.
Mene ne zaka iya yi don "de-damuwa" cin abinci naka da kuma hada da hankali? Ga wadansu abubuwa masu sauki amma masu iko da za ku iya yi:
- Ɗauki numfashi mai zurfi mai zurfi uku-fadada ciki sosai da iska-kafin kowane abinci da abun ciye-ciye.
- Yi numfashi mai zurfi a tsakanin cin abinci.
- Ku ci sannu a hankali, kuma ku ci abinci sosai sosai. Yarda da damar yin amfani da enzymes a cikin salinka don fara farawa abinci da kuma shirya shi yadda ya kamata a cika shi sau ɗaya a ciki.
- Kada ku sanya multitask yayin cin abinci. Wannan yana nufin, kada ka ci tsaye, a cikin motarka, yayin karatun, kallon talabijin, ko yin magana akan wayar. Yin mayar da hankali ga abincin da kuke cin abinci da cin abinci ba tare da damuwa ba zai iya taimakawa jikin ku zuwa yanayin da ya fi tasiri a narkewa.
Ƙayyadadden Dattijaya
Abincin danniya shi ne abincin da ke cikin ku ya haifar da:
- haifar da kumburi, ƙwarewa ko amsa rashin lafiyar
- tada ko yada jinin jinin ku, ko kuma yaduwar saurin jini a cikin jini
- dauke da toxins ko sunadarai kasashen waje zuwa ga jiki, wanda zai iya haifar da amsar amsawa
- suna da mummunan ƙwayoyi marasa lafiya
Don haka, a nan akwai wasu hanyoyin da za a rage iyakokin ku na abinci:
- Rage rage ko kawar da amfanin ku na abincin da ake sarrafawa, abincin da aka zazzage, kayan haɓakar carbohydrates da abinci da samfurori da suka hada da fructose masara da sukari.
- Rage rage ko kawar da zuma, kayan ƙwayoyi, da dukan sukari, ciki har da 'ya'yan itatuwa
- Rage rage ko kawar da sugary, abinci mai dadi, ciki har da abin sha mai dadi
- Rage cin abinci sha da wucin gadi sweeteners gaba ɗaya, kuma idan kun kasance kiba, la'akari da guje wa halitta sweeteners kamar stevia da.
- Ƙayyade ko kaucewa saurin tunawa da sauri, abinci mafi girma-glycemic kamar gurasa, shinkafa, da kayan lambu kamar dankali da masara.
- Zabi kwayoyin halitta, marasa kyauta, marasa lafiyar kwayoyin halitta, da abinci maras amfani da kwayoyi ba tare da yiwu ba
- Kashe kayan abinci daga abincin ku. Alal misali, idan kun kasance mai yalwaci, kuyi ƙoƙarin kawar da abinci daga dukan abincin ku.
- Rage rage ko rage rage cin kafi. Caffeine mai karfi ne mai karfi, kuma cin abinci mai kofi na yau da kullum, shayi, ko kuma abin sha mai shayar da ƙwayar zafi zai iya zama abin ƙyama ga adrenals, tada matakan ka na cortisol, kuma yana cike da zubar da jini.
- Barasa yana da nauyi a kan carbohydrates da sukari. Babu wani abu mara kyau tare da abincin da akasarin lokaci ga yawancin mu, amma maye gurbin barasa ne mai haɗari a hanta, tsarin rigakafi, da jini.
- Kada ku ci abinci a kowane abinci. Overeating yana haifar da karu a cikin jini, yawanci biye da tsoma ko hadari. Wannan danniya ne mai cin abinci wanda za a iya kauce masa ta hanyar samar da abinci mafi daidaituwa game da adadin kuzari.
- Ka guji cin abinci bayan karfe 8 na safe, kuma ka ba da jikin ka "10" zuwa 12 "dare" kafin ka karya azumi tare da karin kumallo. Lokacin da kuke barci, hormones jikinku sun rayu, kamar hormone thyroid, hormone adrenal, da kuma girma hormone duk an samar, kuma jikinka yana jawo daga mai adanawa don fara ƙone shi. Amma idan kun ci daddare da yamma, ko kuna da gajeren hutu tsakanin cin abinci maraice da kuma safiya, to jikinku ba zai sami sako cewa lokaci ya yi ba don matsawa cikin ƙona mai mai. Ta wajen dakatar da abincin abinci da kuma cin abincinku na ƙarshe ko abincin da suka wuce a maraice, da kuma barin awa 10 zuwa 12 har sai abincinku na gaba, kuna ƙarfafa jiki don samun saƙo cewa yawan abinci ba zai zo a kowane sa'o'i ba, kuma wannan zai iya taimakawa wajen canjawa ku a cikin yanayin mai mai fatalwa dare.
- Ka guji gishiri gishiri. Idan kuna son gishiri, amfani da kyawawan ingancin gishiri. Gishiri na tebur yana da nauyin hade da sunadarai da kuma irin nau'in sarrafawa. Idan kun kasance gishiri mai ban sha'awa, ku yi la'akari da gishiri marar tsabta, ko gishiri mai launin Himalayan, don wani nau'i na gishiri.
Ka guji Tsarin Hormonal
Soy zai iya samun tasirin kai tsaye a kan jaraban ku. A karshen wannan:
- Kada ku yi kyan gani. Soy a cikin kananan ƙananan-a matsayin kwantena, cinye yadda Asians kunshi soy a cikin abincin su-zai iya zama lafiya ga wasu mutane. Amma soya ba kawai thyroid-jinkirin goitrogen, amma kuma yana da kaddarorin da damar da shi don toshe ikon jiki na samu nasarar sha your thyroid hormone. Ƙara zuwa cewa gaskiyar cewa samfurori masu yawa na kayan soya a Amurka sun hada da gwangwadon gyare-gyare mai kyau, kuma masana da yawa sun bada shawarar cewa ku guje wa dukan abincinku, ko rage girman abincinku, kuma ku tabbata kuna cin abinci, ba GMO soya lokacin kuna yin shi a cikin abincinku.
Ci gaba da Halayyar Ayyuka
Akwai wasu halaye masu kyau waɗanda suke da amfani don ci gaba da yin aiki. Wadannan sun haɗa da:
- Sha yalwa mai tsabta a kowace rana. Yin amfani da hydrated yana da mahimmanci don samun daidaitattun ruwa mai kyau, kawar da lalacewa, lafiya da narkewa, kawar da matsala, da kuma magance gajiya. Yawancin abincinku na yau da kullum yana zama ruwa. Kuna iya ganin cewa kuna son ingancin ruwa mai ma'ana, mai ɗauka na Brita, ko PUR tace akan firiji-fiye da famfo ruwa. Wasu mutane suna son ƙara sabo, lemun tsami, ko kokwamba don inganta dandano. Wasu ƙara karamin dash na ruwan 'ya'yan itace da sukari ba tare da sukari ba don wasu dandano da launi. Gwaji tare da nau'in, nau'i da kuma yawan zafin jiki na ruwa wanda zai ba ka damar zama mai tsabta. Alal misali, wasu mutane sun fi sauƙin sha kuma sun kasance da tsabta yayin da suke shan ruwa a zafin jiki a cikin ɗakin, maimakon gishiri. Hakanan zaka iya samun sauƙin in sha fiye da ruwa mai ingantaccen lantarki, irin su Penta, ko SmartWater.
- Samun fiber , fi dacewa 25 zuwa 30 MG kowace rana. Fiber yana da mahimmanci don narkewa, lafiyar zuciya, kawar da kyau, don magance maƙarƙashiya, da kuma inganta halayyarka. Mafi dacewa, fiber ya kamata ya zo daga abinci, amma idan an buƙata, yana nufin hadewa da abinci da kuma kayan zafin jiki na jiki-irin su psyllium- don isa matakan fiber yau da kullum.
Yi hankali kada ku keta kayan abinci na Goitrogenic
Abincin Goitrogenic shine abincin da ke rage ciwon thyroid kuma ya inganta fadada glandon, wanda ake kira goiter. Ka guje wa cin abinci irin wannan abinci a cikin takarda mai kyau. Yi hankali a kan rawies masu dacewa wanda zai iya hada da manyan adadi ko goitrogens, kamar Kale da alayyafo. Dafa abinci da kuma motsawa wadannan abinci yana taimakawa kashe wasu kayan gin-goge, amma ko da yake, yana da amfani ga marasa lafiya marasa jijiyoyin da ba a gyara da kuma jin dadin su ba, don mafi yawancin su, guje wa cin waɗannan abinci mai kyau kuma don kaucewa cinye su ko da lokacin da aka dafa su. Wasu daga cikin mafi yawan kayan abinci masu cin nama da suka hada da:
- Kasashen Afrika
- Babassu (itatuwan dabino a Brazil / Afrika)
- Bok choy
- Broccoli
- Broccolini
- Brussels sprouts
- Kabeji
- Farin kabeji
- Broccoli na Sin
- Collards
- Daikon
- Kale
- Kohlrabi
- Gero
- Doard
- Peaches
- Kirki ba
- Pine kwayoyi
- Radishes
- Red Radish
- Rutabaga
- Soy
- Alayyafo
- Strawberries
- Turnips
- Watercress
Ƙarin Bayanan Ƙari
- Cin "mai tsabta" 24/7 ba zai yiwu ba kuma wanda ba zai yiwu ba-kuma bazai ma kyawawa ba-ga yawancin mu. Akwai lokutan da kake son shiga cikin carbohydrate ko abincin sugary. Ga wani tip wanda zai iya taimakawa wajen shawo kan ƙwayoyin carbohydrates mai sauƙi kamar gurasa, taliya, da kuma kayan zane. Yi hankulan kwayoyin psyllium capsules-sauki wadanda ke dauke da kwayar halitta na psyllium a cikin gida da tare da ku. Idan ka ɗauki wadannan capsules kafin cinye wadannan ƙananan fiber, kayan abinci mai girma, glycemic, kana ƙara yawan fiber, yana taimakawa wajen canza abincin a cikin fiber, abincin glycemic wanda ba zai yiwu ya zubar da jini ba sugar.
- Idan kana buƙatar rasa nauyi, yi aiki har zuwa sha 1 ounce na ruwa ga kowane laban nauyin nauyin jikinka. Idan wannan ya yi kama da yawa, to! Wannan yana nufin, idan nauyin nauyin ku na fam ne fam 150, kuna buƙatar yin aiki a hankali har zuwa ruwan sha 150 na ruwa a rana. Kada ku damu ... idan kunyi aiki a hankali, bayan 'yan kwanaki, jikinku zai sake zamawa a sabon yanayin abinci, kuma ba za ku je gidan wanka ba.