Esita le haeba phaello ea boima ba 'mele e se e' ngoe ea mathata a thyroid, ho na le lintlha tse ngata tsa bohlokoa tse ka u thusang ho sebelisa lijo tsa hau le phepo e nepahetseng ho tšehetsa thyroid ea hao le ho ntlafatsa phekolo ea hau ea qoqotho.
U se ke ua lumella seo u se jang se kena tseleng ea bophelo bo botle ba thyroid. Mona ke lisebelisoa tse ling tsa qoqotho tse nang le phepo e nepahetseng eo u ka e nahanang. Hase bohle ba 'nileng ba pakoa ke saense ho thusa maemo a qoqotho, empa ho na le lebaka le utloahalang la ho lumela hore ba ka thusa,' me bohle ba utloahala ka phepo e nepahetseng ka kakaretso.
Latela lijo tsa Thyroid Friendly
Thyroid ea hao, joaloka li-hormone tse ling, e ela hloko seo u se jang. Ha re imeloa kelellong e ngata, re ka 'na ra ba le bothata ba ho ruruha bo ka senyang liketso tsa hau, mme ho kena-kenana le ts'ebetso ea qoqotho. Litsela tsa qoqotho li na le litsela life?
- Nahana ka lijo tsa gluten . Gluten e na le liprotheine tseo batho ba bang ba ka thibelang ho khona ho li sebelisa hamonate ea qoqotho. Gluten e boetse e na le ho ruruha ha batho le batho ba bang. Bakeng sa bakuli ba bang ba qoqotho ba ikemetseng, ho se sebetse ha gluten ho ka ba ha fokotsa li-antibodies ho khutlela ho tloaelehileng, 'me ba etsa hore ho be le phoso ea boemo ba thyroid.
- Nahana ka lijo tse laoloang ke glycemic / lik'habohaedreite. Glycemic e bolela lijo tse nang le tsoekere le lik'habohaedreite tse bonolo tse kang bohobe, pasta le lijo-thollo. Melemo ea ho ja lijo tse tlaase-tlaase ke hore e thusa ho leka-lekana li-spikes tsa tsoekere. Li-sugar spikes ke khatello ea maikutlo, 'me tsoekere e phahameng ea mali e ka boela ea ruruha. Ka hona ho theola le ho leka-lekana tsoekere ea mali ho fokotsa khatello ea kelello lihomone tsa hau, ho akarelletsa le thyroid ea hau.
- Sebelisa lijo tse sa sebeliseng li-organic, li-hormone, lithibela-mafu, le li-anti-pesticide ha ho khoneha. Li-hormone, lithibela-mafu le likokoanyana tse bolaeang likokoanyana ke chefo. Lintho tse chefo li "tsoang linaheng tse ling" 'meleng' me li ka baka likarabo tsa autoimmune le tsa ho ruruha. Ha u ntse u ka tlosa likokoana-hloko tsena lijong tsa hau, khatello ea kelello ea lijo tsena e tla bōpa ka mekhoa ea hau ea ho itšireletsa mafung le ea endocrine.
- Sebelisa lijo tse feptjoang joang ka linako tsohle ha ho khoneha. Phoofolo e tsoang liphoofolong tse nang le joang e phahame haholo linthong tse phelang hantle le limatlafatsi ho feta liphoofolo tse fepehileng ka lijo-thollo.
- Kenyeletsa "mafura a mangata" joaloka oli ea mohloaare, avocado le linate tse phetseng hantle ha u ja. Lihlahisoa tsena tse ntle li na le lintho tse khahlanong le ho ruruha tse ka thusang ho tšehetsa sesole sa hau sa 'mele. Salmon e boetse ke mohloli o motle oa mafura a mafura (empa khetha salmon e hlaha, eseng saalmon e lengoang, bakeng sa boleng bo phahameng ba phepo e nepahetseng).
- Ja liprotheine tse lekaneng (liphoofolo tsa liphoofolo, tlhapi le mahe) empa etsa bonnete ba hore li na le mehloli e ntle. Mehloli e phetseng hantle ea liprotheine ke ho fokotsa lihlahisoa tsa lijo tse phelang, tlhapi e tšoasoeng ke naha-e seng e phahameng ka lirafshoa tse boima, mohlala.
Itloaetse Kelello Ha U Ja
Haeba u ja ha u imetsoe, 'mele oa hao ha o khone ho hlahisa lihomone tsa bohlokoa tse u thusang hore u ikutloe u khotsofetse' me u thuse ho phekola hantle 'meleng. Ho ja tlas'a khatello le hona ho ka eketsa likarolo tsa hau tsa hormone ea khatello ea cortisol. Sena se etsa hore mafura a hao (haholo-holo mafura a mpa) a atlehe ha a ntse a ja mafura a lijo tsa hau.
U ka etsa'ng ho "tlosa khatello ea maikutlo" ha u ja 'me u kenyelletsa kelellong? Lintho tse seng kae tse bonolo empa tse matla tseo u ka li etsang ke tsena:
- Nka ho hloekisa ka ho teba ho tharo-ho atolosa mpa ea hao ka botlalo le moea-pele lijo le lijo tse ling li le teng.
- Nka phefumoloho e tebileng pakeng tsa litsuoa tsa lijo.
- Ja lijo butle, 'me u hlake lijo tsa hau hantle. Ho hlafuna ho lumella li-enzyme matheng a hao hore li qale ho cheka lijo le ho li lokisetsa ka katleho e le hore li ka fumanoa ka botlalo hang ka mpeng.
- U se ke ua ba le lintho tse ngata ha u ntse u ja. Seo se bolela, u se ke ua ja u eme, koloing ea hau, ha u ntse u bala, u shebeletse TV, kapa u bua fonong. Ho lebisa tlhokomelo ho lijo tseo u li jang le ho ja ntle le khatello ea kelello ho ka thusa 'meleng oa hau ho fetoha mokhoa oo o sebetsang ka oona haholo ha o chesoa.
Fokotsa khatello ea kelello ea lijo
Ho imeloa kelellong ho bakoa ke lijo tse ho uena tse:
- etsa ho ruruha, kutloisiso kapa karabo e fokolang
- ho phahamisa kapa ho tšela tsoekere ea mali, kapa ho baka liphetoho tse potlakileng tsa tsoekere ea mali
- e na le lik'hemik'hale kapa lik'hemik'hale ka ntle ho 'mele, tse ka bakang likarabo tsa' mele
- u na le mafura a mangata a sa pheleng
E le hore u finyelle seo, mona ke litsela tse ling tsa ho fokotsa khatello ea kelello ea lijo:
- Fokotsa kapa u felise lijo tsa ho kenngoa ha lijo, tsoekere e hloekisitsoeng, lik'habohaedreite tse hloekisitsoeng le lijo le lihlahisoa tse kenyelletsang sirapo ea poone ea fructose.
- Fokotsa kapa ho felisa mahe a linotši, ho lla, le mefuta eohle ea tsoekere, ho kenyelletsa litholoana
- Fokotsa kapa u felise lijo tse tsoekere tse monate, ho kopanyelletsa le lino tse monate tse monate
- Tlosa lijo tse jeoang le li- sweeteners ka maiketsetso ka ho feletseng, 'me haeba u le boima bo feteletseng, nahana ka ho qoba ho noa ha tlhaho joaloka stevia hape.
- Fokotsa kapa u qobe ho itšunya-tšunya, lijo tse nang le lik'habohaedreite tse phahameng tse kang gale, raese le meroho e kang litapole le poone.
- Khetha lijo, li-hormone, li-antibiotic mahala, le li-anti-pesticide ha ho khoneha
- Etsa likokoana-hloko tsa lijo lijong tsa hau. Ka mohlala, haeba u na le lactose e sa mameleng, leka ho felisa lebese ka ho feletseng lijong tsa hau.
- Fokotsa kapa u fokotsa ho noa k'hafeine. Caffeine ke ntho e matlafatsang, 'me ho noa koae, tee kapa lino tse tahang tsa caffeinated letsatsi le leng le le leng ho ka khathatsa li-adrenals, ho phahamisa maemo a hau a cortisol,' me ha e le hantle ho mpefatsa ho se tšoane ha tsoekere ea mali.
- Hangata joala bo boima ka lik'habohaedreite le tsoekere. Ha ho letho le fosahetseng ka bongata ba lino tse tahang bakeng sa boholo ba rona, empa ho noa joala hampe ke khatello ea sebete, sesole sa 'mele le tsoekere ea mali.
- U se ke ua ja lijo tse ngata. Ho ja ho tlōla ho baka sesepa ka tsoekere ea mali, hangata e lateloa ke ho pata kapa ho senyeha. Ena ke khatello ea lijo e ka qojoang ka ho etsa hore lijo tsa hau li be le tekano ka lik'hilojule.
- Qoba ho ja ka mor'a hora ea bosiu, 'me u fe' mele oa hao "khefu" ea lihora tse 10 ho isa ho tse 12 ka bosiu bo le bong pele o senya lijo tsa hau tsa hoseng ka lijo tsa hoseng. Ha u robala, li-hormone tsa 'mele oa hao li phela, joaloka hormone ea qoqotho, hormone ea adrenal le ho hōla ha hormone kaofela,' me 'mele oa hao o tsoa mafura a bolokiloeng ho qala ho o chesa. Empa haeba u ja ka shoalane, kapa u e-na le khefu e khutšoanyane pakeng tsa ho ja mantsiboeeng le hoseng, 'mele oa hao ha o fumane molaetsa oa hore nako ea ho fetoha mafura a chesa. Ka ho khaotsa ho ja lijo le ho etsa lijo tsa hau tsa ho qetela mantsiboeeng a mantsiboeeng, mme u lumella lihora tse 10 ho isa ho tse 12. ho fihlela lijo tse latelang, o khothaletsa 'mele hore o fumane molaetsa oa hore lijo tse ngata ha li tle lihora tse' maloa, mme sena se ka thusa ho fetoha uena ka tsela e chesang mafura ka bosiu bo bong.
- Qoba ho sebelisoa tafoleng ea letsoai. Haeba u lakatsa letsoai, sebelisa letsoai le boleng bo botle. Letsoai la letsoai le na le lik'hemik'hale le mofuta o entsoeng oa iodine. Haeba u lakatsa letsoai, nahana ka letsoai la leoatle le sa hlalosoang, kapa letsoai la lipalesa la Himalaya, bakeng sa mofuta o mong oa tlhaho oa letsoai.
Qoba ho ipapisa ha Hormonal
Soy e ka ba le phello e tobileng ho lihomone tsa hau. Ho finyella seo:
- U se ke ua tlōla soya . Soy ka bongata-e le lijo tse ngata, tse jeoa ka tsela eo batho ba Asia ba kenyang soya lijong tsa bona-ba ka phela hantle bakeng sa batho ba bang. Empa soya hase feela thyroid e fokolang goitrogen, empa e na le thepa e lumellang hore e thibele bokhoni ba 'mele ba katleho ho fumana hormone ea thyroid. Ho phaella moo, taba ea hore lihlahisoa tse ngata tsa soya tse fumanehang ho US li kenyeletsa soya ea liphatsa tsa lefutso, 'me litsebi tse ngata li khothalletsa hore u qobe soy ka ho feletseng, kapa u fokotsa ho noa ha hao,' me u tiise hore u ja soya e sa tsoaneng, e seng GMO ha u e kenyelletsa tabeng ea lijo tsa hau.
Hlaolela le ho Sebelisa Mekhoa e Metle
Ho na le mekhoa e meng ea motheo e ntle e thusang ho ntshetsa pele le ho e etsa. Tsena li kenyelletsa:
- Noa metsi a mangata a hloekileng letsatsi le leng le le leng. Ho ba le metsi a hloekileng hantle ke habohlokoa bakeng sa ho boloka phepo e nepahetseng ea metsi, ho thibela ho senya, ho thibela bophelo bo botle le ho felisoa, metabolism le ho loantša mokhathala. Boholo ba metsi a hau a letsatsi le leng le le leng a kenang metsi a lokela ho ba metsi. U ka fumana hore u rata tatso ea metsi a hloekisitsoeng-ke hore, sefate sa Brita, kapa sefate sa PUR sehatsetsing sa hau-se molemo ho feta metsi a pompo. Batho ba bang ba rata ho eketsa lemon le monate, lime kapa likomkomere ho ntlafatsa tatso. Ba bang ba kenyelletsa lero le lenyenyane la lero la kranberry e sa tsoekere ea tsoekere bakeng sa tatso le 'mala. Hlahloba ka mocheso oa mofuta, mofuta le metsi o lumellang hore u lule u e-na le metsi hantle. Ka mohlala, batho ba bang ba fumana ho nolofalletsa ho noa haholoanyane le ho lula hantle ha ba noa metsi ka mocheso oa motšehare, ho e-na le hore ba noe. U ka boela ua fumana ho le bonolo ho noa metsi a mangata a ntlafatsang motlakase, joaloka Penta, kapa SmartWater.
- Fumana fiber e ngata, e leng 25 ho isa ho 30 mg ka letsatsi. Fiber ke ea bohlokoa bakeng sa ts'ebetso ea lijo, bophelo bo botle ba pelo, ho felisoa hantle, ho loantša tšollo ea mali, le ho ntlafatsa boikutlo ba hau ba botlalo. Ka tsela e loketseng, fiber e lokela ho tsoa lijong, empa ha ho hlokahala, e reretsoe ho ja lijo le tlhaho ea tlhaho e kang ea psyllium-ho fihla maemong a phahameng a fiber letsatsi le leng le le leng.
E-ba hlokolosi hore u se ke ua fetela lijo tsa Goitrogenic
Lijo tsa Goitrogenic ke lijo tse liehang qoqotho le ho ntšetsa pele ho atolosoa ha lesela, le tsejoang e le goiter. Qoba ho ja lijo tsena ka tsela e feteletseng. Ela hloko haholo-holo ka li-smoothies tse tala tse ka kenyelletsang tse ngata kapa li-goitrogens tse tala, joaloka khale le sipinake. Ho pheha le ho chesa lijo tsena ho thusa ho thibela tse ling tsa lintho tsa goitrogenic, empa le hona joale, ho molemo ho bakuli ba qoqotho ba sa sebetseng hantle le ho ikutloa hantle, haholo-holo, ba qobe ho ja lijo tsena tse tala le ho qoba ho li feta ho feta leha li phehiloe. Tse ling tsa lijo tse ngata tsa goitrogen li kenyeletsa tse latelang:
- African cassava
- Babassu (litholoana tsa lifate tsa palema Brazil / Afrika)
- Bok choy
- Broccoli
- Broccolini
- Limela tsa Brussels
- Khábeche
- Kholifolaoa
- Broccoli ea Sechaena
- Collards
- Daikon
- Kale
- Kohlrabi
- Millet
- Letaltare
- Liperekisi
- Mekhabiso
- Linate tsa phaene
- Radishes
- Red Radish
- Rutabaga
- Soy
- Sepinichi
- Fragole
- Turnips
- Motlolo oa metsi
Metsotso e seng mekae e mengata
- Ho ja "hloekileng" 24/7 ho ke ke ha khoneha ebile ha ho khonehe-ebile mohlomong ha ho ratehe-ho ba bangata ba rona. Ho na le linako tseo u batlang ho li ja lijo tsa khaba-khaba kapa lijo tsa tsoekere. Mona ke ntlha e ka thusang ho loma lik'habohaedreite tse fokolang joaloka bohobe, pasta le li-dessert. E-na le li-capsules tsa psyllium tse sa theko-li-capsules tse nang le lisebelisoa tsa tlhaho tsa psyllium-tse teng lapeng le uena. Haeba u nka li-capsules tsena pele u ja lijo tse fokolang haholo, lijo tse phahameng tsa glycemic, u phaella ka bongata ba fiber, haholo-holo ho thusa ho fetola lijo hore e be lijo tse phahameng tse fokolang, tseo ho seng bonolo ho li tšela mali. tsoekere.
- Haeba u hloka ho theola boima ba 'mele, sebetsa ho fihlela u noa metsi a le mong bakeng sa boima ba' mele oa hao. Haeba seo se utloahala se le ngata, ho joalo! Seo se bolela hore haeba tekanyetso ea litekanyetso e le boima ba lik'hilograma tse 150, o lokela ho sebetsa ho fihlela u noa li-ounces tse metsi ka letsatsi. U se ke ua khathatseha ... haeba u sebetsa ho eona butle-butle, ka mor'a matsatsi a seng makae, 'mele oa hao o tla khutlisetsoa ka tekanyo e ncha ea tlhahiso ea metsi,' me u ke ke ua ea ka ho hlapela kamehla.