Komawa Kuma Ka Rayu da Zuciyarka da Jiki Tare da Wadannan Taswirar Kwayoyin
Lokacin da kake da hypothyroid, bayyanar cututtuka kamar gajiya ko wahalar rasa nauyi zai iya kasancewa da dangantaka da wani digo a cikin ƙaƙƙarfan ƙwayarka wanda ke da alaƙa tare da ƙarancin rashin tausayi.
Koda bayan an yi amfani da hypothyroidism tare da sauyawa na maye gurbin karoid , za ka iya gano cewa tsarinka ba shi da komawa inda ya kasance. Wannan sluggishness a cikin motarka na iya ƙyale ku jiji, kuma baza ku iya rasa nauyi ba, duk da cin abinci maras amfani da low-calorie da motsa jiki.
Ƙari shi ne cewa akwai dabarun da za ka iya tallafawa don taimakawa wajen farfadowa da kuma bunkasa metabolism.
Tabbatar da ku Ku ci karin kumallo
Idan ba ku cin abincin karin kumallo ba, kuna jinkirta ƙarancin ku kuma ku aika jikin ku cikin "yunwa," yana tunanin yana jin yunwa saboda kuna da dogon lokaci ba tare da abinci ba. Wannan matsananciyar yunwa yana sa ku kasa tasiri a ƙona mai cin ƙanshi, kuma kuna ƙare da bukatar adadin kuzari kaɗan a cikin lokaci.
Kula da Karancin ku
Don yin rashin nauyi, kana buƙatar ka san yawan adadin kuzari da kake cinye kowace rana. Duk da yake yana da mafi kyau don tattauna bukatun ka na calorie tare da likita ko likitancinka, a nan akwai wasu jagorori,
Bisa ga Ma'aikatar Kiwon Lafiya da Ayyukan Harkokin Dan Adam, mazauna maza da mata fiye da 30 suna buƙatar 2,000 zuwa 2,400 da adadin kuzari a rana, kuma masu aiki suna buƙatar daga 2,400 zuwa 2,000 da adadin kuzari a rana. Sedentary mata fiye da 30 yana buƙatar 1,600 zuwa 1,800 da adadin kuzari a rana, kuma mata masu aiki suna bukatan kimanin 2,000 zuwa 2,200 calories kowace rana.
Wasu masanan sun ce zaka iya lissafta yawan kuzarinka na jiki (RMR) ta hanyar ninka nauyin jikinka (a cikin fam) by 10. Adadin yawan adadin adadin kuzari an dauke shi mafi ƙanƙanci da ya kamata ku ci domin ya rasa nauyi.
Kamar yadda keɓe, tabbas kada ka yanke kalororinka baya da yawa sosai, saboda wannan zai iya backfire.
Idan ka hana ƙin caloricka da yawa, jikinka yana cikin matsananciyar yunwa, wanda ke nufin jikinka yana riƙe da kayan ka mai adana, juya zuwa ga tsokoki na makamashi. Ba wai kawai asibiti mai hasara ba, amma ragewa a cikin ƙwayar ƙwayar kajin calorie zai iya rage yawan karfin ku. Kyakkyawan ƙwayar ƙaƙƙarfan motsa jiki sa'an nan kuma fassara zuwa ragewa a cikin abin da ake bukata na caloric yau da kullum, haifar da wani mummunan zagaye na yunwa da rashin asarar nauyi.
Ka yi la'akari da Abincin Abinci a karkashin Dokar Kwararka
Abincin yankunan da Barry Sears ya gina, Ph.D. shi ne abincin gina jiki mai gina jiki-mai gina jiki mai sauƙi wanda ke mayar da hankali akan daidaita tsarin insulin zuwa jiki.
Bisa ga ka'idar yankin, lokacin da ka cinye yawancin carbohydrates, ƙarjinka yana ɗauke da insulin, wanda zai hana jikinka amfani da kayan da aka adana shi don makamashi. Wannan zai iya rage ƙarfin ku na rasa nauyi.
Wasu sharuɗɗa masu mahimmanci game da abincin yankin, sun haɗa da:
- Sha ruwa akalla 64 ozo na ruwa a rana, ciki har da gilashin ruwa minti talatin kafin a ci abinci
- Ku ci karin 'ya'yan itatuwa da kayan marmari (na ƙananan glycemic index) da ƙasa da abinci da pastas
- Idan ka ci ciyayi, ka kiyaye su zuwa fiye da kashi 25 cikin dari na ɗayan shafukan da aka cinye a lokacin cin abinci.
- Ku ci ƙananan ƙwayar mai gina jiki maras nauyi tare da kowane abinci da abun ciye-ciye.
- Yi amfani da hanyar ƙwallon ido domin sarrafa yawan abincin ku na gina jiki zuwa carbohydrates a kowane cin abinci.
Hanyar ƙwallon ƙwallon ƙwallon ba ta cin abinci mai gina jiki mai ƙananan ƙari ba fiye da yadda zaka iya shiga cikin hannunka. Har ila yau, ƙwayar gina jiki tana ƙayyade adadin ɗakunan da za su ci. Idan kuna cin 'ya'yan itace masu kyau (' ya'yan itatuwa ko kayan lambu), to, ku ninka yawan girman gina jiki. Idan kuna cin ciyayi maras kyau (gurasa, pastas), sannan ku ci gaba da adadin nauyin gina jiki.
Aiki
Aikin yau da kullum, wasan kwaikwayo na aerobic yana da mahimmanci ga lafiyar lafiyar jiki, kazalika da kula da nauyi. Bugu da ƙari, ya kamata ku kara horo ko nauyin motsa jiki na gaba wanda ya gina tsoka a kalla biyu zuwa sau uku a mako.
Muscle yana ƙone mafi yawan adadin kuzari fiye da mai, kuma mafi yawan tsoka da kake da shi, karin calories kuna ƙonawa, har ma a hutawa.
Sha ruwa
Kun riga kuka ji shi, amma ku sha gilashin ruwa guda takwas a kowace rana. Harkokin wutar lantarki na metabolism yana buƙatar ruwa yayi aiki yadda ya kamata. Zaka iya ƙara ƙarfafa ƙazamar ƙarfafa ta hanyar yin ruwan sanyi, tun da ruwan sanyi yana buƙatar karin wutar lantarki don karawa.
Duba Doctor Kwararku na Farko
Idan kuna so ku rasa nauyi, kuyi aiki tare da likitanku don kimanta yawan kuzarin kuzarinku da kuma bukatun ku na yau da kullum . Sa'an nan, a yanka kusan calories 200 zuwa 500 kowace rana, yayin ci gaba da motsa jiki, don samun nasarar hasara.
Bugu da ƙari kuma, idan kuna shan wahala daga tayar da makamashi, kuyi magana da likitanku game da wasu dalilai masu yiwuwa. Idan ana tunanin cewa ana yin maganin thyroid, akwai wasu masu laifi a bayan gajiya ko rashin ƙarfi. Wasu yanayin kiwon lafiya wanda zai haifar da gajiya sun hada da:
- Anana
- Fibromyalgia
- Dama
Ciyar da maganin kafeyin
Wasu maganin kafeyin yau da kullum, ko daga kofi ko shayi, na iya taimakawa wajen kara yawan karuwar ku. Idan abincin caffeinated na gargajiya ya sa ku kara haɓaka, ku yi la'akari da abokin gwaji. Mawallafa, "mah-tay," abokin marmari ne mai cin ganye na kudancin Amirka. An fi jin dadin mutuwa fiye da shayi ko shayi, kuma ko da yake yana da wasu maganin kafeyin, sakamakonsa yana da ƙarfin zuciya, kuma yana da wuya ya sa ka zama mai laushi.
Yi la'akari da Karin bayani ko Ganye
Wasu karin kayan da zai dace da gajiya sun hada da:
- Co-enzyme Q10, wanda aka sani da CoQ10, wanda ke samar da makamashi ga tsokoki
- NADH (Nicotinamide Adenine Dinucleotide) wanda zai iya taimakawa kwayoyin halitta su canza abincin zuwa makamashi
- D-ribose, wanda zai iya taimakawa makamashi a matakin mitochondrial
- An cire shayi na shayi
Dangane da maganin magunguna, yayin da ya kamata ku guje wa ephedra da mawaki, za ku iya yin la'akari da tambayar likitanku game da schizandra, wanda yake ita ce kasar Sin da ake amfani dashi ga gajiya. Ginseng yana da kyau ga makamashi.
Tabbas, kafin kokarin duk wani ganye ko kari, don Allah tuntuɓi mai aiki don tabbatar da cewa suna da lafiya a gare ku. Ginseng, alal misali, ba a ba da shawarar ga wani tare da cutar hawan jini, kuma yawancin ganye da kari ba'a bada shawara a lokacin daukar ciki.
Samun Nauyin Rinin Abincin Diniyarka
Vitamin D ana kiranta "sunshine vitamin" saboda jikinka yana sa shi lokacin da fatar jikinka ya fallasa hasken rana daga hasken rana. Bayan hasken rana, zaka iya samun Vitamin D daga wasu abinci, kamar kifi mai yalwa, qwai, da madara mai karfi da hatsi. Yayin da bitamin D ke taka muhimmiyar rawa wajen riƙe da kasusuwa mai karfi, binciken da ya samo asali ya nuna cewa yana da rawar jiki a lafiyar lafiyar mutum.
Bugu da kari, ƙididdiga da yawa sun kimanta dangantakar dake tsakanin bitamin D da Hashimoto ta thyroiditis. Bincike ya nuna cewa mutanen da ke da maganin thyroiditis na Hashimoto sun fi karfin bitamin D. Bugu da ƙari, yin la'akari da matakan bitamin D wanda zai iya rage yawan ci gaban da ake yi na tsayar da hypothyroidism a cikin mutanen da ke da kwayar cutar maganin peroxidase.
Labaran labari shine jarrabawar rashin lafiyar bitamin D yana buƙatar gwaji mai sauƙi. Jiyya ya hada da ɗaukar kariyar bitamin D, nauyin abin da ya dogara da matakin da kake da shi.
Tare da wannan, idan ba ku da samfurin bitamin D dinku ba, duk da haka, yana da mahimmancin yin magana da likitanku game da shi.
Yi la'akari da Ayyukan Ayyuka
Harkokin makamashi da aikin jiki, irin su yoga, tai chi, qigong (mai suna chee-gung), da reiki, na iya taimaka wajen kara da daidaita makamashi. A qigong, tai chi , da yoga, ana amfani da motsi mai kyau don motsawa makamashi tare da hanyoyi na makamashi. A Reiki, mai aiki yana taimakawa wajen bude tashar wutar lantarki, da kuma samar da wutar lantarki zuwa yankunan da ake bukata.
Kalma daga
Gudanar da cututtukan thyroid tare da damuwa da damuwa da damuwa za su iya zama mamaye.
Tabbatar da haka, duk da haka, cewa tare da kyakkyawan shiri da kuma wani bangare na sirri na sirri a kan ku, za ku ji jin dãɗi-kuma sake sake ruhun ku a yanzu.
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> Sergiy Oliynyk & Seikwan Oh. Ayyukan aiki na ginseng: inganta tunanin mutum da kuma aikin jiki. J Ginseng Res . 2013 Afr; 37 (2): 144-166. dx.doi.org/10.5142/jgr.2013.37.144
> Stulmig TM. Abincin ZONE da kulawa na rayuwa a cikin irin ciwon sukari 2. J Am Coll Nutr . 2015; 34 Gida 1: 39-41.
> Szopa A, Ekiert R, Ekiert H. Sanin ilimin Schisandra (Turcz.) Baill. (Magnolia itacen inabi) a matsayin jinsin shuka. Phytochem Rev. 2017; 16 (2): 195-218. doi.dx.org/10.1007/s11101-016-9470-4.
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> Ucan B et al. Maganin Vitamin D a marasa lafiya tare da thyroiditis na Hashimoto na iya rage ci gaban hypothyroidism. Int J Vitam Nutr Res . 2017 Jul 12: 1-9.
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