Idan kun kasance mai maganin thyroid, akwai kyawawan dama cewa kana ƙoƙari ya rasa nauyi . Yawancin mutanen da ke cikin maganin thyroid - Hashimoto's da hypothyroidism , cututtukan Graves da hyperthyroidism, ciwon maganin thyroid - ya ƙare har abada hypothyroid. Koda bayan jiyya, wannan zai haifar da saukar da metabolism, canje-canje a hanyar da kake aiwatar da carbohydrates da sukari, da kuma gajiya da ke hana ka daga samun cikakkiyar motsa jiki.
Kamar yadda mutumin da ke da yanayin maganin karoid, idan kana ƙoƙarin rasa nauyin - ko hana karbar gatanci - a nan akwai hanyoyi 30 da zaka iya inganta abincinka domin ya kara kokarinka.
Yi Kayan Ayyukan Abincin Kayan lafiya
Ga wadansu zaɓuɓɓukan abincin da suke da lafiya, kuma zai iya taimaka maka wajen samun asarar asarar da ya fi dacewa.
1. Yi amfani da kayan naman ƙwayoyin ciyawa, da hatsi-ciyarwa, duk lokacin da zai yiwu. Sun fi dacewa da darajar sunadarai masu yawa, da ƙananan ƙwayoyi.
2. Yi amfani da kwayoyin halitta, samfurori masu kyaun ganyayyaki - maimakon wadanda ba kwayoyin halitta ba, samfurori mai tsabta na hormone - duk lokacin da zai yiwu. Suna da ƙananan kalubalen ƙalubalen ku ga tsarin rigakafi.
3. Samar da karin "kitsen mai kyau" - kamar man zaitun, avocado, da kwayoyi masu kyau - a cikin abincinka. Kyakkyawan mai yana cike, kuma zai iya taimaka maka ku rage yawan adadin kuzari. Har ila yau, yana da kayan anti-inflammatory.
4. A lokacin da cin abinci mai gina jiki, zabi mafi koshin lafiya, ƙananan albarkatun mai gina jiki - kifi, ƙuda da nama da kaji, da kuma wake zai iya zama zabi mai kyau,
5. Sha ruwa mai tsabta. (Wasu masanan sun bayar da shawarar cewa ku sami akalla 1/2 zuwa 1 oce na ruwa ga kowane labanin nauyin burinku, kowace rana.)
6. Get more fiber - fi dacewa 25-30 MG a rana. Fiber yana taimakawa tare da cikakke, da narkewa / kawarwa. (Kara karantawa game da amfanin fiber don marasa lafiya , kazalika da mafi yawan abincin fiber, a nan.)
Wasu Mahimman Bayananka
Ga wasu sharuddan musamman ga thyroid marasa lafiya.
7. Ka yi la'akari da abinci mai cin abinci maras amfani . Wasu masu maganin jijiyoyinka sunyi rahoton ƙarar daji, rage ciwo da ciwo, rage alamun bayyanar cututtuka, da kuma ingantaccen ƙwarewar rasa nauyi lokacin bin biyan abinci marar yisti. (A lokuta da yawa, idan cutar ta Celiac ita ce matsalar da ta haifar da cutar thyroid , ba tare da yalwaci ba zai iya haifar da gyaran maganin thyroid.)
8. Kada ku shiga cikin ruwa a kan soya . Soy abinci zai iya tsoma baki tare da ikon sha your thyroid magani kuma zai iya samun slowing sakamako a kan thyroid. Idan ka ci nama, ya kamata ya zama abin ƙyama, da kuma dacewa, a cikin siffofi masu ƙwaya.
9. Yi hankali game da kwayoyin Brazil. Su ne babban tushe na selenium - wanda shine ƙarin shawarar da ake bukata don cutar ta maganin ƙwayar cuta - amma fiye da ɗaya ko biyu kwayoyi a rana zai iya tayar da selenium zuwa matakan mai guba. Har ila yau, yanke albarkatun Brazil idan kun riga kuna shan abubuwan kariya.
Ka rabu da matsalolin abinci
Wasu abinci da sinadirai suna haifar da damuwa game da tsarin kwayoyin halitta, tsarin rigakafi, da tsarin endocrin. Ga wasu matakai.
10. Ragewa ko kawar da sugars mai ladabi da manyan fructose masarar syrup.
11. Rage girman ko sukari da sukari, ciki har da desserts.
12. Ragewa ko kawar da abin sha mai dadi
13. Cire kayan zaki da kuma abincin sha. Akwai shaida cewa basu taimakawa tare da asarar nauyi ba, kuma zasu iya taimakawa wajen samun karuwar.
14. Idan kana da abincin abinci - wato, kiwo, kwayoyi, hatsi, da dai sauransu. - kawar da waɗannan abinci daga abincinka. Cin abinci masu ciyayi abu ne ya kara ƙonewa.
15. Rage ƙwayar kafe. Yawancin maganin kafeyin zai iya zama da damuwa ga ƙananan hanzari kuma zai iya haifar da matakan cortisol - wanda zai iya zama mai banbanci ga kokarin ku na hasara.
16. Kada ku sha barasa mai yawa. Zai iya ƙara ci abinci kuma rage ikonku na yin kyakkyawan shawara na abinci.
Kiyaye Sugar Blood Daga Tsarin
Lokacin da jini ya haura da sauri kuma a kai a kai, zai iya rinjaye ikon hawan jikinka don aiwatar da glucose, yana taimakawa wajen kara yawan ciwon sukari da kuma yin hasara mai nauyi.
17. Ku bi abincin gishiri-mai sarrafawa, rashin cin abinci. Ɗaya daga cikin abincin da na samu taimako shine Rosedale Diet. (A nan ne jerin tasirin glycemic na abinci daban-daban.)
18. Kada ku ci gaba da sauƙaƙe masu sauƙin carbohydrates da abinci sugary a wani abinci.
19. Wasu masana masana'antu sun bayar da shawarar cewa ka dauki nau'o'in psybelium fiber capsules lokacin da ka ci abinci mai mahimmanci, don taimakawa wajen rage girman tasirin abincin.
20. Matsalolin masana'antu Teresa Tapp ya bada shawarar yin ta alamar kasuwanci "fashin-saukar" bayan ya ci abinci mai mahimmanci ko abinci. (Za ka iya koya yadda za a yi T-Tapp Hoe-downs a wannan gajeren bidiyo Youtube.
Kada ku ƙyale Gurasar Goitrogenic Raw
Thyroid marasa lafiya (sai dai waɗanda ba su da thyroid gland shine) ya kamata kula da overdoing shi da abinci da suke goitrogens . Za su iya jinkirta thyroid kuma inganta samuwar wani goiter (wani kara girma thyroid.)
21. Noma da kuma motsawa zasu iya taimakawa wajen rage yawan amfanin abincin nan na goitrogenic, don haka tabbatar da yawancin goitrogens ba su da kyau.
22. Yi la'akari sosai game da tsabtace tsire-tsire - wasu daga cikin sinadaran da suka fi dacewa su ne thyroid-jinkirin goitrogens, kuma juicing yana maida hankali akan su.
Ga jerin jerin abubuwan abinci na goitrogenic na kowa:
Bok choy
Broccoli
Broccolini
Brussels sprouts
Kabeji
Farin kabeji
Collards
Daikon
Kale
Kohlrabi
Gero
Kirki ba
Rutabaga
Alayyafo
Turnips
Watercress
Ga jerin jerin abubuwan abinci na goitrogenic.
Canja Lokacin da Abincinku
Wasu masana sunyi jin cewa mini-ci abinci, "kulawa da abinci a duk rana" na iya zama mai banbanci ga nauyin hasara ga marasa lafiya. Dalilin? Bai taba ba da damar isa ga jiki don matsawa daga ajiyar mai-ciki a cikin yanayin mai fat. A karshen wannan, ga wasu matakai:
23. Kada ku ci da yawa a kowane abinci.
24. Ku ci abinci biyu ko uku a rana, kuma babu abincin da ke tsakanin.
25. Ki guji cin abinci bayan karfe 8 na yamma
26. Yi kokari don akalla 10 zuwa 12 hours tsakanin abincin abincin dare, da karin kumallo. Wannan yana ƙarfafa ƙona mai-fat.
Yi Mindfulness lokacin cin abinci
Lokacin da kake cikin damuwa lokacin da kake cin abinci, jikinka ba shi da wani wuri don saki yunwa, jin dadi, da hakora mai hakora. Har ila yau, yana ƙarfafa matakan da suka dace na cortisol na hormonone, wanda yana ƙarfafa ajiyar ajiya mai mahimmanci, musamman ma a cikin ƙananan ciki. Yin aiki tare da hankali yayin cin abinci zai iya taimakawa wajen bunkasa hankalinka, da kuma rage matakan damunka yayin cin abinci.
27. Ɗauki numfashi uku na wankewa a gaban kowace cin abinci da abun ciye-ciye
28. Yi numfashi mai zurfi a tsakanin gurasa
29. Ku ci cikin sannu a hankali, kuma ku ci abinci sosai.
30. Kada ku yi amfani da multitask yayin cin abinci. Wannan yana nufin, kada ka ci tsaye, a cikin motarka, yayin karatu, kallon talabijin, ko kuma yayin da kake magana akan waya
Karin shawarwari daga masana gwadawa da kuma marubucin Marc David.