Mafi kyawun Abinci don Hypothyroidism: Abinci don Ci, Abincin don Guji

Wadatacce

• Menene hypothyroidism?
• Ta yaya hypothyroidism ke shafar tasirin ku?
• Waɗanne abubuwan gina jiki ne masu mahimmanci?
• Iodine
• Selenium
• Tutiya
• Waɗanne abubuwan gina jiki ne ke da illa?
• Goitrogens
• Abinci don kaucewa
• Abincin da za'a ci
• Samfurin shirin abinci
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Nasihu don kiyaye ƙimar lafiya
• Layin kasa

Hypothyroidism shine yanayin da jiki baya yin isasshen hormones na thyroid.

Hormone na thyroid suna taimakawa sarrafa girma, gyaran kwayar halitta, da kuzari. A sakamakon haka, mutanen da ke da hypothyroidism na iya fuskantar gajiya, asarar gashi, samun nauyi, jin sanyi, da jin sanyi, a tsakanin sauran alamomin ().

Hypothyroidism yana shafar 1-2% na mutane a duk duniya kuma zai iya shafar mata sau goma fiye da maza (2).

Abinci kadai ba zai warke hypothyroidism ba. Koyaya, haɗuwa da madaidaicin abinci mai gina jiki da magani na iya taimakawa wajen dawo da aikin maganin karoid da rage alamun ka.

Wannan labarin ya bayyana mafi kyawun abinci don hypothyroidism, gami da waɗanne abinci ne da za a ci da waɗanda za a guje wa - duk ya dogara da bincike.

Ashley Sullivan / Offset Hotuna

Menene hypothyroidism?

Glandar thyroid shine ƙananan, gland mai siffar malam buɗe ido wanda yake kusa da ƙasan wuyanka.

Yana sanyawa da adana hormones na thyroid wanda ke shafar kusan kowace ƙwayar jikin ku ().

Lokacin da glandar thyroid ta karɓi sigina da ake kira hormone-stimulating hormone (TSH), yana fitar da homonin thyroid a cikin jini. Ana aika wannan siginar ne daga gland, pituitary gland, karamar gland da ake samu a gindin kwakwalwarka, lokacinda matakan hormone na thyroid suka yi kasa ().

Lokaci-lokaci, glandar thyroid ba ta sakin hormones na thyroid, koda kuwa akwai yalwar TSH. Wannan ana kiran sa hypothyroidism na farko kuma mafi yawan nau'in hypothyroidism.

Kusan 90% na hypothyroidism na farko yana haifar da thyroiditis na Hashimoto, wani cututtukan autoimmune wanda tsarin rigakafin ku ya yi kuskuren kai hari ga glandar ku ().

Sauran dalilan da ke haifar da cutar ta hypothyroidism sune karancin iodine, rikicewar kwayar halitta, shan wasu magunguna, da tiyatar da ke cire wani bangare na maganin kalandar ().

Wasu lokuta, glandar thyroid ba ta karɓar isasshen TSH. Wannan yana faruwa idan gland din baya aiki sosai kuma ana kiran sa hypothyroidism na biyu.

Hormone na thyroid suna da mahimmanci. Suna taimakawa wajen sarrafa ci gaba, gyaran tantanin halitta, da kuzari - tsarin da jikinku ke juyar da abin da kuke ci zuwa makamashi.

Maganin ku yana shafar zafin jikin ku kuma ta yaya kuke ƙona calories. Wannan shine dalilin da ya sa mutane da ke da hypothyroidism galibi suna jin sanyi da kasala kuma suna iya samun nauyi cikin sauƙi ().

Kuna iya ƙarin koyo game da alamu da alamomin hypothyroidism a nan.

Hypothyroidism wani yanayi ne wanda glandon thyroid ba ya samar da isasshen hormone thyroid. Kamar yadda maganin karoid yake da mahimmanci don ci gaba, gyarawa, da kuma motsa jiki, mutanen da ke da hypothyroidism na iya jin sanyi da kasala kuma suna iya samun nauyi cikin sauƙi.

Ta yaya hypothyroidism ke shafar tasirin ku?

Hormone na thyroid yana taimakawa sarrafa saurin aikin ku. Da sauri saurin kumburin ku, mafi yawan adadin kuzari jikin ku yana konewa a hutawa.

Mutanen da ke da hypothyroidism ba su da ƙananan ƙwayar thyroid. Wannan yana nufin suna da ƙarancin nutsuwa da ƙona ƙananan adadin kuzari a hutawa.

Samun jinkirin metabolism ya zo tare da haɗarin lafiya da yawa. Yana iya barin ka gajiya, ya kara yawan matakan cholesterol na jininka, kuma ya sanya maka wahala ka rasa nauyi ().

Idan yana da wahala ka kiyaye nauyin ka tare da hypothyroidism, gwada yin matsakaici ko babban ƙarfin zuciya. Wannan ya hada da motsa jiki kamar saurin tafiya, gudu, yin yawo, da tuƙi.

Bincike ya nuna cewa motsa jiki zuwa matsakaicin motsa jiki na motsa jiki na iya taimakawa bunkasa matakan hormone na thyroid. Hakanan, wannan na iya taimakawa saurin saurin ku (, 9).

Mutanen da ke da hypothyroidism na iya amfana daga ƙara yawan furotin da suke ci. Bincike ya nuna cewa mafi girman abubuwan gina jiki suna taimakawa wajen kara saurin abin da kuke yi ().

Mutanen da ke da hypothyroidism yawanci suna da saurin narkewar aiki. Bincike ya nuna cewa motsa jiki na motsa jiki na iya taimakawa bunkasa matakan hormone na thyroid. Bugu da ƙari, cin karin furotin na iya taimakawa haɓaka haɓakar ku.

Waɗanne abubuwan gina jiki ne masu mahimmanci?

Yawancin abubuwan gina jiki suna da mahimmanci don lafiyar ƙwanƙwasa.

Iodine

Iodine wani mahimmin ma'adinai ne wanda ake buƙata don yin homonin thyroid. Don haka, mutanen da ke da karancin iodine na iya zama cikin haɗarin hypothyroidism ().

Rashin iskar Iodine ya zama gama gari kuma yana shafar kusan kashi ɗaya bisa uku na yawan mutanen duniya. Koyaya, ba kasafai yake faruwa ba a cikin mutane daga ƙasashe masu tasowa kamar Amurka, inda ake samun gishirin iodi da abincin kifin mai iodine ().

Idan kuna da karancin iodine, la'akari da ƙara gishirin teburin iodized a cikin abincinku ko cin karin abinci mai iodine kamar ruwan teku, kifi, kiwo, da ƙwai.

Odarin odine ba shi da mahimmanci, kamar yadda zaku iya samun iodine mai yawa daga abincinku. Wasu nazarin kuma sun nuna cewa yawaita wannan ma'adinan na iya lalata glandar thyroid ().

Selenium

Selenium yana taimakawa "kunna" maganin hormones saboda jiki zai iya amfani dasu ().

Wannan mahimmin ma'adanin shima yana da fa'idodin antioxidant, wanda ke nufin zai iya kare glandar thyroid daga lalacewar kwayoyin da ake kira free radicals ().

Dingara abinci mai yalwar selenium zuwa abincinku babbar hanya ce don haɓaka matakan selenium ɗinku. Wannan ya hada da kwayoyi na Brazil, tuna, sardines, kwai, da kuma legumes.

Koyaya, guji shan ƙarin selenium sai dai in likitan lafiyarku ya ba ku shawara. Providearin kari yana samar da allurai masu yawa, kuma selenium na iya zama mai guba a cikin adadi mai yawa (, 17).

Tutiya

Kamar selenium, zinc yana taimakawa jiki "kunna" hormones na thyroid (18).

Karatun kuma ya nuna cewa zinc na iya taimakawa jiki wajen daidaita TSH, sinadarin homon din da yake fadawa glandon din sa ya saki homon din ka ().

Karancin zinc ba kasafai ake samun sa ba a kasashen da suka ci gaba, domin kuwa zinc ya wadata wajen samar da abinci.

Koyaya, idan kuna da hypothyroidism, yakamata kuyi burin cin abinci mai yawan zinc kamar kawa da sauran kifin kifi, naman sa, da kaza.

Bincike ya nuna cewa iodine, selenium, da tutiya suna da amfani musamman ga waɗanda ke da cutar ta hypothyroidism. Koyaya, ya fi kyau a guji iodine da selenium kari sai dai idan likitocin kiwon lafiya sun shawarce ka ka sha.

Waɗanne abubuwan gina jiki ne ke da illa?

Yawancin abubuwan gina jiki na iya cutar da lafiyar waɗanda ke da hypothyroidism.

Goitrogens

Goitrogens mahadi ne waɗanda zasu iya tsoma baki tare da aikin al'ada na glandar thyroid.

Suna samun suna daga kalmar goiter, wanda shine kara girman glandon ka wanda zai iya faruwa tare da hypothyroidism ().

Abin mamaki, yawancin abinci na yau da kullun suna dauke da goitrogens, gami da ():

• abinci waken soya: tofu, tempeh, edamame, da sauransu.
• wasu kayan lambu: kabeji, broccoli, kale, farin kabeji, alayyafo, da sauransu.
• 'ya'yan itatuwa da tsire-tsire masu sitaci: dankali mai zaki, rogo, peach, strawberries, da sauransu.
• kwayoyi da tsaba: gero, pine nuts, gyada, da sauransu.

A ka'idar, mutanen da ke da hypothyroidism ya kamata su guje wa goitrogens. Koyaya, wannan yana da alama batun ne ga mutanen da ke da rashi na iodine ko suke cin goitrogens masu yawa (,,,).

Hakanan, dafa abinci tare da goitrogens na iya dakatar da waɗannan mahaɗan ().

Bambanci ga abincin da ke sama shine gero na lu'u-lu'u. Wasu nazarin sun gano cewa gero na lu'u-lu'u na iya tsoma baki tare da aikin maganin ka, koda kuwa baka da karancin iodine ().

Abubuwan abinci waɗanda zasu iya shafar aikin thyroid sun hada da goitrogens.

Abinci don kaucewa

Abin farin ciki, ba lallai bane ku guji yawancin abinci idan kuna da hypothyroidism.

Koyaya, abincin da ya ƙunshi goitrogens ya kamata a ci shi cikin matsakaici kuma da kyau a dafa shi.

Hakanan yakamata ku guji cin abincin da aka sarrafa sosai, saboda yawanci suna dauke da adadin kuzari da yawa. Wannan na iya zama matsala idan kuna da hypothyroidism, saboda kuna iya samun nauyi cikin sauƙi.

Ga jerin abinci da kari da yakamata ku guji:

• gero: duk iri
• abinci mai sarrafawa sosai: karnuka masu zafi, kek, dafefe, da sauransu.
• kari: Amfanin selenium da iodine yana da mahimmanci don lafiyar thyroid, amma yawanci ɗayan na iya haifar da lahani. Ara kari kawai da selenium da iodine idan mai kula da lafiyarku ya umurce ku da yin hakan.

Ga jerin abincin da zaku iya ci cikin matsakaici. Waɗannan abinci suna ƙunshe da goitrogens ko kuma sanannun fushin idan an cinye su da yawa.

• kayan abinci na waken soya: tofu, tempeh, wake edamame, madarar waken soya, da sauransu.
• gishirin gishiri: broccoli, kale, alayyafo, kabeji, da sauransu.
• wasu 'ya'yan itatuwa: peaches, pears, da kuma strawberries
• abubuwan sha: kofi, koren shayi, da giya - waɗannan abubuwan sha na iya harzuka glandar ku (,,)

Mutanen da ke da hypothyroidism ya kamata su guji gero, abinci da aka sarrafa, da kari kamar selenium da zinc (sai dai in mai ba da kiwon lafiya ya shawarce ku da ku ɗauka). Abincin da ke dauke da goitrogens suna da kyau cikin matsakaici sai dai idan sun haifar da rashin jin daɗi.

Abincin da za'a ci

Akwai zaɓuɓɓukan abinci da yawa don mutanen da ke da hypothyroidism, gami da:

• qwai: duka ƙwai sun fi kyau, saboda yawancin iodine da selenium ana samun su a cikin gwaiduwa, yayin da fararen suna cike da furotin
• nama: duk nama, ciki har da rago, naman sa, kaza, da sauransu.
• kifi: duk abincin teku, gami da kifin kifi, tuna, halibut, jatan lande, da sauransu.
• kayan lambu: dukkan kayan lambu - kayan marmari na gishiri suna da kyau a ci a matsakaici, musamman idan an dafa shi
• 'ya'yan itãcen marmari: duk sauran 'ya'yan itace, ciki har da' ya'yan itace, ayaba, lemu, tumatir, da sauransu.
• hatsi da 'ya'yan hatsi: shinkafa, buckwheat, quinoa, chia tsaba, da flax tsaba
• kiwo: duk kayayyakin kiwo, gami da madara, cuku, yogurt, da sauransu.
• abubuwan sha: ruwa da sauran abubuwan sha marasa shayi

Mutanen da ke da hypothyroidism ya kamata su ci abincin da ya dogara da kayan lambu, 'ya'yan itatuwa, da nama maras nauyi. Suna da ƙarancin adadin kuzari da cikawa sosai, wanda na iya taimakawa hana ƙaruwa.

Mutanen da ke da hypothyroidism suna da wadatattun zaɓuɓɓukan abinci masu ƙoshin lafiya, gami da ƙwai, nama, kifi, yawancin 'ya'yan itatuwa da kayan marmari, hatsi da' ya'yan itacen da ba su da yalwar abinci, duk kayayyakin kiwo, da abubuwan sha da ba caffeinated ba.

Samfurin shirin abinci

Anan akwai shirin abinci na kwanaki 7 ga waɗanda ke da hypothyroidism.

Yana bayar da ƙoshin lafiya na furotin, yana da ƙarancin matsakaita na carbs, kuma yakamata ya taimake ka ka kiyaye nauyin lafiya.

Tabbatar kun sha maganin thyroid aƙalla awanni 1-2 kafin cin abincinku na farko, ko kuma kamar yadda mai ba ku kiwon lafiya ya shawarta. Abubuwa masu gina jiki kamar fiber, alli, da baƙin ƙarfe na iya dakatar da jikin ku daga shan maganin thyroid yadda yakamata ().

Litinin

• karin kumallo: maku yabo da kwai
• abincin rana: salatin kaza tare da 2-3 kwayoyi na Brazil
• abincin dare: soyayyen kaza da kayan lambu da aka yi amfani da shi da shinkafa

Talata

• karin kumallo: oatmeal tare da 1/4 kofin (31 grams) na berries
• abincin rana: gasashen salmon salad
• abincin dare: kifin da aka toya shi da lemun tsami, thyme, da baƙin barkono wanda aka yi amfani da shi tare da ɗanyen kayan lambu

Laraba

• karin kumallo: maku yabo da kwai
• abincin rana: ragowar abincin dare
• abincin dare: skewers na shrimp sunyi aiki tare da salatin quinoa

Alhamis

• karin kumallo: pudding chia na dare - 2 tbsp (gram 28) na 'ya'yan chia, kofi 1 (240 ml) na yogurt na Girka, 1/2 tsp na cirewar vanilla, da' ya'yan itace da kuka zaɓa. Bari a zauna a cikin kwano ko mason tulu na dare
• abincin rana: ragowar abincin dare
• abincin dare: gasasshen ragon da aka yi amfani da shi tare da steamed kayan lambu

Juma'a

• karin kumallo: banana-berry mai laushi
• abincin rana: sandwich na salatin kaza
• abincin dare: naman alade fajitas - naman alade yankakke, barkono mai ƙararrawa, da kuma salsa - ana aiki da su a cikin masarar biladin

Asabar

• karin kumallo: kwai, naman kaza, da zucchini frittata
• abincin rana: tuna da dafaffun kwai
• abincin dare: pizza na gida da aka yi da bishiyar tumatir, zaituni, da cuku mai daɗi

Lahadi

• karin kumallo: omelet tare da kayan lambu iri-iri
• abincin rana: salatin quinoa tare da koren kayan lambu da kwayoyi
• abincin dare: gasashen nama tare da gefen salad

Wannan tsarin abincin tsawon mako ya dace da waɗanda ke da hypothyroidism. Yana bayar da wadatattun zaɓuɓɓuka don abinci mai daɗi da lafiya.

Nasihu don kiyaye ƙimar lafiya

Yana da sauƙin samun nauyi tare da hypothyroidism saboda jinkirin saurin aiki.

Anan ga wasu nasihun da zasu taimake ka ka kiyaye lafiyar jiki.

• Samu hutu sosai. Nufin samun bacci na awanni 7-8 kowane dare. Barcin ƙasa da wannan yana da alaƙa da ƙimar mai, musamman a kewayen yankin ciki ().
• Yi aiki da hankali. Cin hankali, wanda ya haɗa da mai da hankali ga abin da kuke ci, me ya sa kuke cin abinci, da kuma saurin cin abincin zai iya taimaka muku haɓaka kyakkyawar dangantaka da abinci. Karatuttukan kuma suna nuna cewa zai iya taimaka muku rage nauyi (,).
• Gwada yoga ko tunani. Yoga da tunani zasu iya taimaka muku don damuwa da haɓaka lafiyar ku gaba ɗaya. Bincike kuma ya nuna cewa suna taimaka maka kiyaye nauyin lafiya ().
• Gwada ƙananan abinci mai ƙarancin abinci. Cin ƙananan ƙananan carbs yana da matukar tasiri don kiyaye ƙoshin lafiya. Koyaya, guji ƙoƙarin cin abinci mai gina jiki, saboda cin ƙananan ƙwayoyin cuta na iya rage matakan hormone na thyroid (,).

Yayinda yake da sauƙin samun nauyi lokacin da kake da hypothyroidism, dabaru da yawa zasu iya taimaka maka kiyaye nauyin lafiya. Misali, zaku iya kokarin samun hutu sosai, cin abinci mai gina jiki mai kyau, da kuma cin abinci mai kyau.

Layin kasa

Hypothyroidism, ko rashin aiki na thyroid, matsalar lafiya ce wacce ke shafar 1-2% na mutanen duniya.

Zai iya haifar da bayyanar cututtuka kamar gajiya, riba mai nauyi, da jin sanyi, tsakanin wasu da yawa.

Abin farin ciki, cin abinci mai kyau da shan magunguna na iya taimakawa rage alamun ka da inganta aikin ka na thyroid.

Kayan gina jiki wadanda suke da kyau don maganin ka sune iodine, selenium, da zinc.

Biye da abincin da ke da ƙoshin lafiya zai iya rage alamun ku kuma zai taimaka muku ci gaba da ƙoshin lafiya. Yana karfafa cin abinci gaba daya, abinci mara tsari da furotin mara nauyi.