Cov Khoom Noj Noj Hypothyroidism Zoo Tshaj Plaws: Cov Khoom Noj Yuav Tau Noj, Cov Khoom Noj Kom Haum

Zoo Siab

• Hypothyroidism yog dab tsi?
• Hypothyroidism cuam tshuam li cas rau koj cov metabolism?
• Cov as-ham twg yog qhov tseem ceeb?
• Iodine
• Selenium
• Zinc
• Cov as-ham twg tsim kev puas tsuaj?
• Goitrogens
• Cov khoom noj kom tsis txhob pom
• Cov khoom noj tau noj
• Qauv npaj zaub mov noj
• Hnub Monday
• Hnub Tuesday
• Hnub Wednesday
• Hnub Thursday
• Hnub Friday
• Hnub Saturday
• Hnub Sunday
• Cov lus qhia rau kev tswj lub cev noj qab nyob zoo
• Hauv qab kab

Hypothyroidism yog ib yam mob uas lub cev tsis ua cov thyroid txaus.

Cov thyroid hormones pab tswj kev loj hlob, kho lub cell thiab metabolism. Raws li qhov tshwm sim, cov neeg mob hypothyroidism tuaj yeem ua rau nkees nkees, plaub hau poob, yuag yuag, hnov ​​txias, thiab cia li poob qis, nrog rau ntau lwm cov tsos mob ().

Hypothyroidism cuam tshuam txog 1-2% ntawm cov neeg thoob ntiaj teb thiab yog kaum zaus cuam tshuam rau cov poj niam ntau dua li txiv neej (2).

Cov zaub mov nyob ib leeg yuav tsis kho hypothyroidism. Txawm li cas los xij, kev sib txuam ntawm cov khoom noj muaj txiaj ntsig zoo thiab kev noj tshuaj tuaj yeem pab tsim kho lub qog thiab ua kom koj cov tsos mob tsawg dua.

Kab lus no tau qhia txog kev noj zaub mov zoo tshaj plaws rau hypothyroidism, nrog rau cov zaub mov noj twg thiab qhov twg yuav tsum zam - txhua qhov raws li kev tshawb nrhiav.

Ashley Sullivan / Offset Dluab

Hypothyroidism yog dab tsi?

Cov thyroid caj pas yog ib qho me me, npauj npaim npaim lub ntsej muag uas zaum ze rau ntawm lub hauv paus ntawm koj lub caj dab.

Nws ua thiab khaws cov thyroid hormones txaus uas cuam tshuam yuav luag txhua yam hauv koj lub cev ().

Thaum cov thyroid caj pas tau txais lub teeb liab hu ua cov thyroid-stimulating hormone (TSH), nws tso cov thyroid mus rau hauv cov ntshav. Cov paib no tau xa tawm los ntawm lub caj pas pituitary, caj pas me me nyob ntawm lub hauv paus ntawm koj lub hlwb, thaum cov thyroid hormones txaus yog qib qis ().

Qee zaum, cov thyroid caj pas tsis tso cov thyroid cov qog, txawm tias muaj TSH. Qhov no yog hu ua thawj hypothyroidism thiab hom mob tshaj ntawm hypothyroidism.

Kwv yees li 90% ntawm thawj qhov hypothyroidism yog tshwm sim los ntawm Hashimoto's thyroiditis, tus kabmob autoimmune uas koj lub cev tiv thaiv tsis tau koj lub qog ua haujlwm (thyroid gland).

Lwm yam ua rau tus thawj hypothyroidism yog iodine deficiency, qhov tsis txaus siab caj ces, noj qee yam tshuaj, thiab phais mob uas tshem qee qhov cov thyroid ().

Lwm lub sijhawm, cov qog ua qog tsis tau txais TSH tsawg. Qhov no tshwm sim thaum lub caj pas pituitary tsis ua haujlwm zoo thiab raug hu ua hypothyroidism secondary.

Cov thyroid hormones yog qhov tseem ceeb heev. Lawv pab tswj kev loj hlob, kev kho ntawm tes, thiab cov metabolism - cov txheej txheem uas koj lub cev hloov mus rau yam koj noj rau hauv lub zog.

Koj cov metabolism ua rau koj lub cev kub thiab npaum li cas koj hlawv calories. Yog vim li cas cov neeg mob hypothyroidism feem ntau hnov ​​txias thiab nkees thiab tej zaum yuav nce phaus ().

Koj tuaj yeem kawm paub ntau ntxiv txog cov cim thiab tsos mob ntawm hypothyroidism ntawm no.

Hypothyroidism yog ib qho mob uas cov thyroid caj pas tsis ua cov thyroid hormones txaus. Raws li cov thyroid hormones yog qhov tseem ceeb rau kev loj hlob, kho thiab cov metabolism, cov neeg uas muaj hypothyroidism feem ntau tuaj yeem hnov ​​txias thiab ua rau lub cev rog thiab yuav nce hnyav.

Hypothyroidism cuam tshuam li cas rau koj cov metabolism?

Cov thyroid hormones pab tswj kev kub ceev ntawm koj cov metabolism. Koj cov metabolism hauv lub cev sai dua, koj cov calories ntau hauv koj lub cev hlawv thaum nws so.

Cov neeg mob hypothyroidism ua rau muaj cov thyroid hormones tsawg. Qhov no txhais tau tias lawv muaj cov metabolism qeeb qeeb thiab hlawv cov calories tsawg dua thaum so.

Muaj cov metabolism hauv qeeb los nrog ntau yam txaus ntshai. Tej zaum nws yuav ua rau koj nkees, ua rau koj cov ntshav siab ntau ntau, thiab ua rau nws nyuaj rau kom poob ().

Yog tias koj pom tias nws nyuaj los tswj koj qhov hnyav nrog hypothyroidism, sim ua qog lossis siv plawv hnyav. Qhov no suav nrog kev tawm dag zog zoo li taug kev ceev ceev, taug kev, hiking, thiab caij nkoj.

Kev tshawb fawb qhia tau hais tias kev tawm dag zog aerobic qoj ib ce yuav pab ua kom koj cov qib ntshav qog tsawg dua. Nyob rau hauv lem, qhov no yuav pab tau kom koj cov metabolism (ceev 9, 9).

Cov neeg mob hypothyroidism tej zaum kuj tau txais txiaj ntsig zoo los ntawm kev nce lawv cov protein ntau. Kev tshawb fawb qhia tau hais tias kev noj zaub mov muaj protein ntau dua yuav pab ua kom koj cov metabolism () tsawg dua.

Cov neeg mob hypothyroidism feem ntau muaj cov metabolism hauv qeeb qeeb. Kev tshawb fawb qhia tau hais tias kev tawm dag zog aerobic tuaj yeem pab txhim kho koj li qib qog. Tsis tas li ntawd, kev noj zaub mov kom muaj protein ntau yuav pab txhawb koj cov metabolism.

Cov as-ham twg yog qhov tseem ceeb?

Ntau cov as-ham yog qhov tseem ceeb rau kev noj qab haus huv cov thyroid.

Iodine

Iodine yog ib qho tseem ceeb ntxhia pob txha uas yuav tsum muaj los ua cov thyroid hormones. Yog li, cov neeg uas muaj iodine tsis txaus yuav ua rau muaj kev pheej hmoo ntawm hypothyroidism ().

Iodine deficiency yog qhov ntau thiab cuam tshuam ze li ib feem peb ntawm cov neeg nyob ntiaj teb. Txawm li cas los xij, nws tsis tshua pom tshwm sim hauv cov neeg los ntawm cov teb chaws vam meej xws li Tebchaws Meskas, qhov chaw muaj ntsev muaj ntsev thiab iodine muaj nqaij nruab deg muaj ().

Yog tias koj muaj iodine tsis txaus, txiav txim siab ntxiv iodized lub rooj ntsev rau koj cov zaub mov lossis noj ntau cov zaub mov iodine ntau xws li seaweed, ntses, mis nyuj, thiab qe.

Tshuaj Iodine tsis tsim nyog, vim tias koj tuaj yeem tau txais iodine ntau ntawm koj cov zaub mov noj. Qee qhov kev tshawb fawb kuj tau qhia tias tau txais ntau dhau ntawm cov pob zeb hauv av no tuaj yeem ua rau cov thyroid caj pas ().

Selenium

Selenium pab "ua kom" cov thyroid hormones yog li lawv tuaj yeem siv los ntawm lub cev ().

Cov ntxhia no tseem ceeb muaj cov txiaj ntsig zoo, uas txhais tau tias nws yuav tiv thaiv cov thyroid caj pas los ntawm kev puas tsuaj los ntawm cov lwg me me hu ua dawb radicals ().

Ntxiv cov zaub mov muaj selenium rau koj cov zaub mov yog txoj hauv kev zoo los txhawb koj qib selenium. Qhov no suav nrog Brazil txiv ntseej, tuna, sardines, qe, thiab legumes.

Txawm li cas los xij, tsis txhob noj tshuaj selenium ntxiv tshwj tsis yog koj tus kws kho mob qhia koj. Cov tshuaj pabcuam muab cov koob tshuaj ntau, thiab selenium tuaj yeem ua kom muaj kuab lom ntau (, 17).

Zinc

Zoo li selenium, zinc pab lub cev "ua kom" cov thyroid hormones (18).

Cov kev tshawb fawb tseem qhia tau hais tias zinc tseem yuav pab lub cev tswj cov TSH, qhov tshuaj hormones uas qhia cov thyroid caj pas tso cov thyroid hormones ().

Zinc qhov tsis muaj peev xwm muaj tsawg hauv cov tebchaws vam meej, vim li thaj chaw zinc muaj ntau hauv cov zaub mov.

Txawm li cas los xij, yog tias koj muaj kev mob hypothyroidism, koj yuav tsum tau noj ntau cov khoom noj muaj zaub mov ntau xws li qwj thiab lwm yam qwj ntses, nqaij nyuj, thiab nqaij qaib.

Kev tshawb fawb qhia tau hais tias iodine, selenium, thiab zinc yog cov muaj txiaj ntsig tshwj xeeb rau cov neeg muaj hypothyroidism. Txawm li cas los xij, nws zoo tshaj plaws kom tsis txhob muaj tshuaj iodine thiab selenium ntxiv tshwj tsis yog koj tus kws kho mob qhia koj kom noj.

Cov as-ham twg tsim kev puas tsuaj?

Ntau cov as-ham tuaj yeem cuam tshuam kev noj qab haus huv ntawm cov neeg uas mob hypothyroidism.

Goitrogens

Goitrogens yog qhov sib txuas uas yuav cuam tshuam nrog kev ua haujlwm ntawm cov thyroid caj pas.

Lawv tau txais lawv lub npe los ntawm lub sijhawm goiter, uas yog qhov ua rau cov thyroid caj pas loj ntxiv uas yuav tshwm sim nrog hypothyroidism ().

Kuj ceeb tias, ntau hom zaub mov muaj cov goitrogens, suav nrog ():

• Cov khoom noj soy: tofu, tempeh, edamame, thiab lwm yam.
• tej zaub: zaub qhwv, zaub cob pob, kale, zaub paj, zaub ntsuab, thiab lwm yam.
• txiv hmab txiv ntoo thiab cov nroj tsuag hmoov txhuv nplej siab: qab zib qos, qos ntoo, txiv duaj, txiv pos nphuab, thiab lwm yam.
• ceev thiab noob: millet, ntoo thuv ceev, txiv laum huab xeeb, thiab lwm yam.

Hauv txoj kev xav, cov neeg mob hypothyroidism yuav tsum zam tus mob goitrogens. Txawm li cas los xij, qhov no tsuas zoo li yog qhov teeb meem rau cov neeg uas muaj iodine tsis txaus los yog noj cov zaub mov ntau dua (,,,).

Kuj, ua zaub mov noj nrog goitrogens tuaj yeem ua tsis tiav cov tebchaw no ().

Ib qho kev zam rau cov khoom noj saud yog pearl millet. Qee qhov kev tshawb fawb pom tau hais tias hlaws millet yuav cuam tshuam nrog lub qog ua haujlwm, txawm tias koj tsis muaj iodine tsis muaj ().

Noj zaub mov rau lub cev uas yuav cuam tshuam cov thyroid muaj nuj nqi suav nrog goitrogens.

Cov khoom noj kom tsis txhob pom

Hmoov zoo, koj tsis tas yuav zam rau ntau cov zaub mov yog tias koj muaj hypothyroidism.

Txawm li cas los xij, cov zaub mov uas muaj cov goitrogens yuav tsum tau noj kom tsawg thiab noj kom tsawg.

Koj kuj yuav tsum tsis txhob noj cov zaub mov tiav, vim tias lawv feem ntau muaj calories ntau. Qhov no tuaj yeem yog qhov teeb meem yog tias koj muaj hypothyroidism, vim tias koj tuaj yeem nce phaus yooj yim.

Ntawm no yog cov npe khoom noj thiab cov khoom noj uas koj yuav tsum tau zam:

• millet: txhua hom
• cov zaub mov ua tiav: cov dev kub, khoom qab zib, ncuav qab zib thiab lwm yam.
• Tshuaj: Kev tsim nyog tau ntawm selenium thiab iodine yog qhov tseem ceeb rau kev noj qab haus huv lub qog, tab sis kev tau txais ntau dhau ntawm yuav ua rau muaj kev phom sij. Tsuas yog ntxiv nrog selenium thiab iodine yog tias koj tus kws kho mob tau hais kom koj ua li ntawd.

Ntawm no yog cov npe khoom noj uas koj tuaj yeem noj tau hauv kev sim. Cov zaub mov no muaj cov goitrogens lossis paub tias kev ua haujlwm sai sai yog tias siv ntau.

• Khoom noj muaj kua: taum paj, tempeh, edamame taum, kua mis, thiab lwm yam.
• Cov zaub zas: zaub cob pob, kale, zaub ntsuab, zaub qhwv, thiab lwm yam.
• tej yam txiv hmab txiv ntoo: txiv duaj, pears, thiab txiv pos nphuab
• haus: kas fes, tshuaj yej ntsuab, thiab dej cawv - cov dej haus no yuav ua rau koj cov thyroid caj pas (,,)

Cov neeg mob hypothyroidism yuav tsum tsis txhob noj cov zaub mov, cov zaub mov ua tiav, thiab tshuaj ntxiv xws li selenium thiab zinc (tshwj tsis yog ib tus kws kho mob tau hais kom koj coj lawv). Cov khoom noj uas muaj cov khoom noj goitrogens muaj txiaj ntsig zoo hauv nruab nrab tshwj tsis yog tias lawv ua rau tsis xis nyob.

Cov khoom noj tau noj

Muaj ntau cov kev xaiv khoom noj rau cov neeg mob hypothyroidism, suav nrog:

• qe: tag nrho cov qe yog qhov zoo tshaj plaws, ntau npaum li ntawm lawv cov iodine thiab selenium muaj nyob hauv cov qe, thaum cov qe muaj cov protein ntau.
• nqaij: txhua cov nqaij, suav nrog nqaij menyuam, nqaij nyug, nqaij qaib, thiab lwm yam.
• ntses: txhua cov nqaij nruab deg, suav nrog salmon, tuna, halibut, cw, thiab lwm yam.
• zaub: tag nrho cov zaub - zaub zaub kom nruj yog qhov zoo noj hauv nruab nrab, tshwj xeeb yog thaum siav
• txiv hmab txiv ntoo: tag nrho lwm yam txiv hmab txiv ntoo, suav nrog txiv ntseej, txiv tsawb, txiv kab ntxwv, txiv lws suav, thiab lwm yam.
• gluten tsis pub muaj nplej thiab noob: mov, buckwheat, quinoa, chia noob, thiab noob flax
• mis los: tag nrho cov khoom noj siv mis, suav nrog mis, tshij, kua mis nyeem qaub thiab lwm yam.
• haus: dej thiab lwm yam dej tsis muaj caffeine

Cov neeg mob hypothyroidism yuav tsum noj zaub mov zoo nyob ncig cov zaub, txiv hmab txiv ntoo, thiab cov nqaij rog. Lawv tsis tshua muaj calorie ntau ntau thiab nquag sau, uas tuaj yeem pab tiv thaiv kev hnyav.

Cov neeg mob hypothyroidism muaj ntau cov zaub mov zoo rau lub cev, nrog rau qe, nqaij, ntses, feem ntau cov txiv hmab txiv ntoo thiab zaub, gluten tsis muaj nplej thiab noob, txhua yam khoom noj muaj mis nyuj, thiab tsis haus dej qab zib.

Qauv npaj zaub mov noj

Ntawm no yog 7 lub hom phiaj kev noj mov rau cov neeg mob hypothyroidism.

Nws muab cov protein tsis muaj txiaj ntsig zoo, muaj cov zaub mov qis rau qhov tsawg mus rau carbs, thiab yuav tsum pab koj tswj kom lub cev noj qab nyob zoo.

Nco ntsoov tias koj noj koj cov tshuaj thyroid tsawg kawg 1-2 teev ua ntej koj thawj noj mov, lossis raws li koj tus kws kho mob tau qhia. Cov khoom noj muaj txiaj ntsig xws li fiber ntau, calcium, thiab hlau tuaj yeem txwv koj lub cev kom tsis txhob nqus cov thyroid tshuaj kom yog ().

Hnub Monday

• tshais: ci nrog qe
• noj su: nqaij qaib zaub xam lav nrog 2-3 Brazil txiv ntoo
• noj hmo: do-kib nqaij qaib thiab zaub muab nrog mov

Hnub Tuesday

• tshais: oatmeal nrog 1/4 khob (31 grams) ntawm cov txiv ntseej
• noj su: grilled salmon zaub xam lav
• noj hmo: ntses ci nrog txiv qaub, thyme, thiab kua txob dub tau ua nrog zaub zaub

Hnub Wednesday

• tshais: ci nrog qe
• noj su: cov seem noj hmo
• noj hmo: cws skewers tau txais kev pab nrog quinoa zaub xam lav

Hnub Thursday

• tshais: thaum hmo ntuj chia paj npleg - 2 tbsp (28 grams) ntawm chia noob, 1 khob (240 ml) ntawm Greek yogurt, 1/2 tsp ntawm vanilla extract, thiab hlais cov txiv hmab txiv ntoo uas koj xaiv. Cia zaum hauv ib lub tais los yog mason thawv dhau ib hmo
• noj su: cov seem noj hmo
• noj hmo: cov nqaij ci ci tau txais kev pab nrog zaub zaub

Hnub Friday

• tshais: txiv tsawb-txiv hmab txiv ntoo smoothie
• noj su: qaib kib noj qhaub cij
• noj hmo: cov nqaij npuas fajitas - hlais cov nqaij npuas ntshiv, tswb kua txob, thiab salsa - tau txais kev pab hauv pob kws tortillas

Hnub Saturday

• tshais: qe, nceb, thiab zucchini frittata
• noj su: tuna thiab hau qe tev
• noj hmo: Nqaij ntses Mediterranean zoo li qub nrog rau muab tshuaj txhuam soob, cov txiv ntseej, thiab cheese

Hnub Sunday

• tshais: omelet nrog ntau zaub
• noj su: quinoa zaub xam lav nrog cov zaub ntsuab thiab noob txiv ntoo
• noj hmo: grilled steak nrog ib sab zaub xam lav

Qhov pluas noj nyob rau lub lim tiam ntev no yog qhov tsim nyog rau cov neeg uas mob hypothyroidism. Nws muab cov kev xaiv ntau rau cov zaub mov qab thiab lub siab nyiam.

Cov lus qhia rau kev tswj lub cev noj qab nyob zoo

Nws yog qhov yooj yim kom nce phaus nrog hypothyroidism vim muaj cov metabolism hauv qeeb.

Nov yog qee qhov qhia rau koj kom koj lub cev noj qab haus huv.

• So kom txaus. Npaj kom tau 7-8 teev ntawm kev pw tsaug zog txhua hmo. Pw tsaug zog tsawg dua qhov no txuas nrog kev rog, tshwj xeeb tshaj yog nyob ib ncig ntawm lub plab ().
• Xyaum txawj xav noj. Noj zaub mov kom zoo, uas yuav tsum tau saib xyuas txog yam koj tab tom noj, vim li cas koj ho noj mov, thiab koj tau noj sai npaum li cas yuav pab kom koj muaj kev sib raug zoo nrog zaub mov. Kev tshawb fawb tseem qhia tau tias nws tuaj yeem pab koj kom poob phaus (,).
• Sim ua yoga los yog xav. Yoga thiab kev saib xyuas tuaj yeem pab koj dhau kev ntxhov siab thiab txhim kho koj kev noj qab haus huv tag nrho. Kev tshawb nrhiav tseem qhia tau tias lawv pab koj kom tau txais kev noj qab haus huv ().
• Sim noj qes kom qis rau kev noj zaub mov zoo. Noj zaub mov carbs qhov tsawg kawg rau kev noj qab haus huv yog qhov zoo rau kev tswj lub cev noj qab nyob zoo. Txawm li cas los xij, tsis txhob sim ua cov ketogenic noj haus, vim tias noj zaub mov ntau dhau kuj yuav ua rau koj cov thyroid hormones txaus (,).

Thaum nws yooj yim kom rog thaum koj muaj hypothyroidism, ntau cov tswv yim tuaj yeem pab koj tuav kom hnyav. Piv txwv li, koj tuaj yeem sim so kom txaus, noj zaub mov kom muaj protein ntau, thiab xyaum ua kom lub siab xav noj.

Hauv qab kab

Hypothyroidism, lossis tsis muaj tus ua tsis txaus, yog qhov teebmeem kev noj qab haus huv uas cuam tshuam rau 1-2% ntawm cov neeg thoob ntiaj teb.

Nws tuaj yeem ua rau cov tsos mob zoo li nkees, hnyav ntxiv, thiab hnov ​​txias, ntawm ntau lwm yam.

Qhov zoo, kev noj zaub mov zoo thiab noj tshuaj noj tuaj yeem pab txo koj cov kev mob tshwm sim thiab txhim kho cov thyroid muaj nuj nqi.

Cov khoom noj uas zoo rau koj cov thyroid yog iodine, selenium, thiab zinc.

Ua raws li cov thyroid-phooj ywg noj zaub mov zoo tuaj yeem txo koj cov tsos mob thiab pab koj tswj kom lub cev noj qab nyob zoo. Nws txhawb nqa kom noj tag nrho, cov zaub mov tsis tau npaj cia thiab cov protein tsis zoo.