I-12 Ukudla Okufanele Ukugweme E-Thyroid (Hypothyroidism)

Ukugcina impilo enhle ye-thyroid kubalulekile enhlalakahleni nempilo yonke. Indlala yakho yegilo idlala indima ebalulekile ekulawuleni umzimba, ukukhiqizwa kwamandla, kanye nemisebenzi ehlukahlukene yomzimba. Nakuba ukudla okulinganiselayo ngokuvamile kunenzuzo, kubalulekile ngokufanayo ukuqaphela ukudla okungase kuphazamise ukusebenza kwegilo. Kulokhu kuhlola okujulile, sizohlola ubunkimbinkimbi bempilo yegilo futhi sixoxe ngokudla okungagwenywa kangcono ukusekela indlala yegilo evumelanayo.

Kusukela kuzithako ezicebile nge-iodine kuya emifino ethile, umthelela wokukhethwa kokudla ekusebenzeni kwegilo kube yisihloko socwaningo oluqhubekayo nengxoxo. Sizokwembula isayensi ngemuva kwalokhu kuxhumana, sikunikeze ukuqonda okuphelele kokuthi izinhlanganisela ezithile nezakhamzimba zingawuthinta kanjani umsebenzi wegilo. Ngokwaziswa ngokudla okungase kuphazamise ukusebenza kwe-thyroid, uzonikezwa amandla okwenza izinqumo eziphusile ezikhuthaza indlala yegilo enempilo nephumelelayo.

Kubalulekile ukuqaphela ukuthi izimpendulo ngazinye kulokhu kudla zingahluka, futhi akuwona wonke umuntu ongase abe nemiphumela emibi. Kodwa-ke, kulabo okutholakale ukuthi banezimo ze-thyroid noma abafuna ukuthuthukisa impilo yabo yegilo, ukuqaphela amathonya angahle abe khona ekudleni kuyisinyathelo esibalulekile ekufinyeleleni imigomo yakho yokuphila kahle.

Kule bhulogi, sizokhuluma ngomthelela wesoya, imifino ye-cruciferous, i-gluten, ne-iodine eyeqile empilweni yegilo. Ngokukhanyisela lezi zingxenye zokudla, sihlose ukukunikeza ulwazi namathuluzi okwenza izinqumo ezinolwazi ngalokho okudlayo. Khumbula, ukudla okunomsoco nokudla okunomsoco, okuhambisana nokuqonda okujulile kokudla okunomthelela egilo, kungaba nomthelela empilweni enempilo nenempilo. Ake siqale lolu hambo lokwembula ubudlelwano obuyinkimbinkimbi phakathi komsoco kanye nokusebenza kwegilo, futhi sizinike amandla okwenza izinqumo ezisekela inhlalakahle yethu.

Izinhlobo ze-Thyroid

Kunamaqembu amabili ayisisekelo ahlanganisa izifo ezivamile zegilo.

• I-Hypothyroidism: Uma indlala yegilo ingakhiqizi inani elanele lamahomoni ayo, umuntu uba nozwela kakhulu lapho ebandayo, akhathale, futhi isikhumba iba yomile. 
• I-Hyperthyroidism: Lokhu kwenzeka uma kunokukhiqizwa ngokweqile kwe-thyroid i-hormone ngendlala yegilo. Izimpawu zingabandakanya ukukhathazeka, ukuthuthumela, ukujuluka, ukushaya kwenhliziyo okusheshayo, kanye kwesisindo.

12 Ukudla Okumele Ukugweme Kwi-thyroid 

Nakhu ukudla okuyi-12 okuvame ukutuswa ukuthi kugwenywe noma kudliwe ngokulinganisela uma ubheka ukusekela impilo ye-thyroid:

1. Imikhiqizo ye-Soy ne-Soy: Isoya iqukethe izinhlanganisela ezibizwa nge-goitrogens ezingaphazamisa ukusebenza kwegilo. Nciphisa ukusetshenziswa kukabhontshisi wesoya, i-tofu, ubisi lwesoya, nokudla okugayiwe okusekwe kwisoya.
2. Imifino ye-Cruciferous: I-Broccoli, ukholifulawa, iBrussels amahlumela, i-kale, neklabishi aqukethe ama-goitrogens. Ukupheka le mifino kungasiza ukunciphisa imiphumela yabo ye-goitrogenic.
3. UGluten: Abanye abantu abanezinkinga zegilo bangase babe nokuzwela ku-gluten, okungase kubhebhethekise ukuvuvukala nezinkinga zegilo.
4. Ukudla Okugayiwe: Ukudla okucutshungulwe kakhulu kuvame ukuqukatha amafutha angenampilo, ushukela, kanye nezithasiselo ezingase zibe nomthelela omubi empilweni yegilo kanye nempilo yonke.
5. SIziphuzo ze-ugary neziphuzo: Ukudla ushukela ngokweqile kungaholela ekuvuvukeni kanye nokungalingani kwe-metabolic, okungase kuphazamise ukusebenza kwegilo.
6. Ukudla Okuthosiwe: Inamafutha amaningi angenampilo, ukudla okuthosiwe kungaba nomthelela ekuvuvukeni futhi kuphazamise ibhalansi ye-hormone, kuhlanganise nama-hormone egilo.
7. Iodine Eningi: Nakuba i-iodine ibalulekile ekusebenzeni kwegilo, i-iodine eningi evela ezithasiselweni noma ekudleni okune-iodine okucebile njengokhula lwasolwandle kungase kubangele ukungasebenzi kahle kwegilo.
8. I-Caffeine: Inani elikhulu le-caffeine lingaphazamisa ukumuncwa kwehomoni yegilo futhi kungase kubhebhethekise izinkinga zegilo.
9. Utshwala: Ukuphuza utshwala ngokweqile kungaphazamisa ukuhlanganiswa kwehomoni yegilo kanye nokuguqulwa, kuthinte umsebenzi wegilo.
10. Inyama Egayiwe: Inyama egayiwe ivamise ukuqukatha izinto ezilondolozayo nezithasiselo ezingaba nomthelela ekuvuvukeni futhi zingase zibe nomthelela omubi empilweni yegilo.
11. Ukudla Okusheshayo: Inamafutha amaningi angenampilo, sodium, kanye noshukela, ukudla okusheshayo kungabangela ukuvuvukala nokungalingani kwe-metabolic.
12. Ama-Sweeteners Okwenziwa: Olunye ucwaningo lubonisa ukuthi ama-sweeteners okwenziwa angase aphazamise ukusebenza kwegilo, ngakho-ke kungcono ukuwasebenzisa kancane.

Khumbula, izimpendulo ngazinye kulokhu kudla zingahluka, futhi abanye abantu bangase bakubekezelele kangcono kunabanye. Uma unezinto ezithile ezikukhathazayo zegilo, kuyatuseka ukuthintana nochwepheshe bezokunakekelwa kwempilo noma isazi sezokudla esibhalisiwe ukuze wenze uhlelo lokudla komuntu siqu oluhambisana nemigomo yakho yezempilo.

Umehluko phakathi kwe-Hypo ne-HyperThyroidism

• I-Hypothyroidism: I-Hypothyroidism yilapho indlala yegilo ingenzi amahomoni anele. Kunjengokungathi izinga lamandla emizimbeni yethu liyehla, okusenza sizizwe sikhathele futhi mhlawumbe size sikhuluphale ngaphandle kokudla kakhulu.
• I-Hyperthyroidism: I-Hyperthyroidism iphambene. Kulapho i-thyroid yenza amahomoni amaningi kakhulu. Kusenza sizizwe singahlaliseki, siqhaqhazela, futhi ngezinye izikhathi sincipha ngaphandle kokuzama.

Ngakho-ke, kokubili kuphazamiseka namazinga wamandla omzimba wakho kodwa ngezindlela eziphambene. Ukubonana nodokotela kuyisihluthulelo sokuxilongwa nokwelashwa okufanele.

Ukudla kuyithinta kanjani i-Thyroid?

Ukudla kungadlala indima ekulawuleni impilo yegilo, ikakhulukazi kubantu abanezimo zegilo. Nansi indlela:

• Iodine: Iodine ibalulekile ekukhiqizeni amahomoni egilo. Ezindaweni lapho ukuntuleka kwe-iodine kuvamile, ukuqinisekisa ukudla okwanele okune-iodine njengosawoti one-iodine, ukudla kwasolwandle, imikhiqizo yobisi, nokhula lwasolwandle kungasiza ukusekela ukusebenza kwegilo. Kodwa-ke, ukudla ngokweqile kwe-iodine nakho kungaba yinkinga, ikakhulukazi kubantu abanezimo ezithile ze-thyroid.
• I-Selenium: I-Selenium ingenye amaminerali abalulekile empilweni yegilo njengoba isiza ekulawuleni ukwakheka kwehomoni yegilo kanye nemetabolism. Ukudla okucebile nge-selenium kufaka phakathi amantongomane aseBrazil, izilwane zasolwandle, izinkukhu, kanye amaqanda.
• I-Goitrogens: Okunye ukudla kuqukethe izinhlanganisela ezaziwa ngokuthi ama-goitrogens, angaphazamisa ukusebenza kwegilo ngokuvimbela ukumuncwa kwe-iodine noma ukukhiqizwa kwehomoni yegilo. Izibonelo zokudla kwe-goitrogenic zifaka imifino e-cruciferous efana ne-broccoli, iklabishi, ne-kale. Nakuba lokhu kudla kunempilo futhi akufanele kugwenywe ngokuphelele, ukupheka noma ukukushisa kungasiza ukunciphisa imiphumela yakho ye-goitrogenic.
• I-Gluten: Kunobunye ubufakazi bokuphakamisa ukuthi ukuzwela kwe-gluten noma isifo se-celiac kungase kuhlotshaniswe nezimo ze-thyroid ezizimele ezifana ne-Hashimoto's thyroiditis. Kubantu abanenkinga ye-thyroid autoimmune, ukwamukela ukudla okungenalo i-gluten kungasiza ekwehliseni ukuvuvukala futhi kuthuthukise izimpawu.
• I-Soy: Imikhiqizo ye-soy iqukethe izinhlanganisela ezibizwa nge-phytoestrogens, ezingase ziphazamise ukukhiqizwa kwehomoni yegilo kanye nokumuncwa kwabanye abantu. Nakuba ukusetshenziswa kwesoya okusesilinganisweni ngokuvamile kubhekwa njengokuphephile kubantu abaningi, labo abanezimo zegilo bangase bakhethe ukunciphisa ukudla kwabo noma baqaphe izimpawu zabo.
• Ukudla Okulinganiselayo: Sekukonke, ukugcina ukudla okulinganiselayo nokunomsoco kubalulekile ekusekeleni impilo yegilo. Lokhu kuhlanganisa ukudla izithelo ezihlukahlukene, imifino, amaprotheni angenalutho, okusanhlamvu okuphelele, namafutha anempilo ukuze anikeze izakhi ezibalulekile futhi asekele inhlalakahle jikelele.

Ukudla Okungadliwa Ku-Thyroid

Nakhu okunye ukudla okungasekela impilo ye-thyroid:

1. Ukudla okunothe nge-iodine: Faka usawoti one-iodine, ukudla kwasolwandle (okufana nenhlanzi, izimfanzi, nezimila zasolwandle), imikhiqizo yobisi (njengobisi, iyogathi, noshizi), namaqanda ekudleni kwakho. Iodine ibalulekile ekukhiqizeni amahomoni egilo.
2. Ukudla okune-Selenium: Yidla ukudla okunothe nge-selenium njengamantongomane aseBrazil, imbewu kabhekilanga, i-tuna, inkukhu, namaqanda. I-Selenium isiza ekulawuleni i-hormone ye-thyroid metabolism futhi ingase yehlise ukuvuvukala.
3. Omega-3 amafutha acids: Faka imithombo ye-omega-3 fatty acids njengezinhlanzi ezinamafutha (i-salmon, i-mackerel, i-sardines), i-flaxseeds, imbewu ye-chia, kanye nama-walnuts. I-Omega-3s inezinto zokulwa nokuvuvukala ezingase zizuzise abantu abanezimo zegilo.
4. Izithelo nemifino: Khomba izinhlobonhlobo zezithelo nemifino emibalabala ukuze unikeze ama-antioxidants nezakhi ezisekela impilo yonke kanye nokusebenza komzimba. Izibonelo zifaka amajikijolo, amawolintshi, izaqathi, isipinashi, nopelepele bensimbi.
5. Amaprotheni angenalutho: Bandakanya imithombo engenamandla yamaprotheni njengenkukhu, ukusikeka okuncane kwenyama yenkomo noma ingulube, i-tofu, okusanhlamvu okusanhlamvu, namalentili ekudleni kwakho. Amaprotheni abalulekile ekuhlanganiseni kwe-hormone yegilo kanye ne-metabolism.
6. Ukudla okuphelele: Khetha okusanhlamvu okuphelele njengequinoa, irayisi elinsundu, i-oats, nesinkwa sikakolweni noma i-pasta. Lokhu kunikeza i-fiber kanye nezakhi ezibalulekile ngenkathi kusiza ukuzinzisa amazinga kashukela egazini.
7. Amafutha enempilo: Faka imithombo yamafutha anempilo njengokwatapheya, amafutha omnqumo, amantongomane, nembewu ekudleni kwakho. Lawa mafutha asekela ukukhiqizwa kwamahomoni kanye nokumuncwa kwamavithamini ancibilikayo kumafutha.

Isiphetho

Sengiphetha, ukuqonda ubudlelwano obuyinkimbinkimbi phakathi kokudla kwakho kanye nempilo yegilo kubalulekile ekuzuzeni inhlalakahle jikelele. Ngokuqaphela ukudla okudlayo, ikakhulukazi lokho okungase kuphazamise ukusebenza kwegilo, uzinika amandla okulawula uhambo lwakho lwezempilo.

Nakuba ukudla okuthile okufana ne-soy, imifino ye-cruciferous, ne-gluten kuye kwahlotshaniswa nokuphazamiseka kwe-thyroid, kubalulekile ukusondela ekushintsheni kokudla ngokulinganisela nokulinganisela. Ukupheka imifino e-cruciferous nokukhetha ukudla okuphelele, okugaywe kancane kungasiza ekwehliseni umthelela ongaba khona. Ngaphezu kwalokho, ukulawula ukudla kwakho kwe-iodine nokuqapha ngokuphuza i-caffeine notshwala kungaba nomthelela ekugcineni indlala yegilo evumelanayo.

Khumbula, izimpendulo ngazinye kulokhu kudla ziyehluka, futhi okubaluleke kakhulu ukuhlakulela ukudla okuhambisana nezidingo zakho ezihlukile futhi okusekela impilo yakho yegilo. Ukumatanisa lokhu kucatshangelwa kokudla nokujwayelekile Ukuvivinya, ukucindezeleka ukuphathwa, kanye nesiqondiso sezokwelapha esingaguquki singaholela endleleni ephelele yokuphila kahle.

Ekugcineni, ulwazi lungamandla, futhi ngokuhlala unolwazi mayelana nokuthi ukukhetha kwakho ukudla kungathonya kanjani indlala yegilo, uthatha isinyathelo esisheshayo sokuthuthukisa impilo enempilo, enempilo kakhudlwana. Njengoba uqhubeka nohambo lwakho oluya empilweni engcono ye-thyroid, kwangathi ukukhetha kwakho kungaqondiswa ukuhlakanipha nokuphishekela ubungqabavu obuhlala njalo.

Imibuzo Evame Ukubuzwa

1. Yikuphi ukudla okungenampilo yegilo?

Ukudla okuthile kungase kuphazamise ukusebenza kwegilo noma kwandise izimo zegilo. Izibonelo zifaka:

• Ukudla kwe-Goitrogenic: Imifino ye-Cruciferous efana ne-broccoli, iklabishi, ne-kale, kanye nemikhiqizo ye-soy, ingase iphazamise ukukhiqizwa kwe-hormone yegilo uma idliwe ngamanani amakhulu.
• I-iodine eyeqile: Nakuba i-iodine idingeka empilweni yegilo, ukudla i-iodine eningi, ikakhulukazi evela ezithakweni noma ekudleni okune-iodine, kungaba yingozi, ikakhulukazi kubantu abanezimo ezithile zegilo.

2. Ingabe ubisi luyingozi ku-thyroid?

Ubisi ngokuvamile alubhekwa njengento embi ku-thyroid ngaphandle uma unokuzwela okuthile noma ukungabekezeleli imikhiqizo yobisi. Eqinisweni, imikhiqizo yobisi ithanda ubisi kungaba imithombo emihle ye-iodine, ebalulekile ekusebenzeni kwegilo. Kodwa-ke, abanye abantu bangakhetha ukunciphisa ukusetshenziswa kobisi uma benezimpawu zokungezwani ne-lactose noma benezinye izinto abazithandayo.

3. Isiphi isithelo esilungele indlala yegilo?

Izithelo ezicebile kuma-antioxidants kanye nezakhamzimba zingasekela impilo yegilo. Izibonelo zifaka:

• Amajikijolo: Amajikijolo, ama-strawberry, nama-raspberries aphakeme ngama-antioxidants asiza ukunciphisa ukuvuvukala.
• Izithelo ezisawolintshi: Amawolintshi, ulamula, namagilebhisi anothe ngovithamini C, osekela ukusebenza kwamasosha omzimba futhi angasiza ekunciphiseni ingozi yokuphazamiseka kwegilo.

4. Yiziphi iziphuzo ezisiza indlala yegilo?

Iziphuzo ezithile zingase zisekele impilo yegilo ngokunikeza hydration kanye nezakhi ezibalulekile. Izibonelo zifaka:

• Amanzi: Ukuhlala u-hydrated kubalulekile empilweni yonke, kuhlanganise nokusebenza kwegilo.
• Ama-Herbal teas: Ama-herbal teas afana netiye elihlaza, itiye le-chamomile, netiye le-ginger anganikeza ama-antioxidants futhi angasiza ekunciphiseni ukuvuvukala.

5. Ingabe ikhofi lilungele indlala yegilo?

Ikhofi iqukethe i-caffeine, engakhuphula i-metabolism kanye namazinga wamandla okwesikhashana. Kodwa-ke, ukusetshenziswa ngokweqile kwe-caffeine kungase kuphazamise ukusebenza kwegilo kwabanye abantu, ikakhulukazi labo abanezimo zegilo ezifana ne-hyperthyroidism. Ukulinganisela kuyisihluthulelo, futhi kungcono ukuthintana nomhlinzeki wezokunakekelwa kwempilo ukuze uthole izincomo eziqondene nawe zokudla mayelana nokuphuzwa kwekhofi nempilo yegilo.