Meaʻai maikaʻi loa no ka Hypothyroidism: Nā meaʻai e ʻai ai, nā meaʻai e hōʻalo ai

Anter

• He aha ka hypothyroidism?
• Pehea ka hypothyroidism i kāu metabolism?
• ʻO wai nā mea momona he mea nui?
• ʻIodine
• Selenium
• Kiniki
• ʻO nā huaʻai hea e hoʻopōʻino?
• ʻO Goitrogens
• Nā meaʻai e hōʻalo ai
• Nā meaʻai e ʻai ai
• Hoʻolālā papaʻai laʻana
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Nā ʻōlelo aʻoaʻo no ka mālama ʻana i kahi kaupaona olakino
• Ke laina lalo

ʻO ka Hypothyroidism kahi ʻano i lawa ʻole ke kino o ka thyroid i ke kino.

Kōkua nā hormone thyroid i ka mālama ʻana i ka ulu ʻana, ka hoʻoponopono ʻana o ka pūnaewele, a me ka metabolism. A ʻo kahi hopena, ʻike ka poʻe me ka hypothyroidism i ka luhi, ka nalowale ʻana o ka lauoho, ka loaʻa ʻana o ke kaumaha, ke anuanu, a me ke kaumaha i waena, a me nā ʻōuli ʻē aʻe ().

Hoʻopili ka Hypothyroidism i ka 1-2% o ka poʻe ma ka honua holoʻokoʻa a he ʻumi mau manawa ka nui o ka hopena o ka wahine ma mua o nā kāne (2).

ʻAʻole hiki i nā meaʻai ke hoʻōla i ka hypothyroidism. Eia nō naʻe, hiki i kahi hui ʻana o nā meaola kūpono a me nā lāʻau lapaʻau ke kōkua i ka hoʻihoʻi ʻana i ka hana thyroid a hoʻoliʻiliʻi i kāu mau hōʻailona.

Hōʻike kēia ʻatikala i ka papaʻai maikaʻi loa no ka hypothyroidism, me nā meaʻai e ʻai ai a e hōʻalo ai - hoʻokumu ʻia nā mea āpau i ka noiʻi.

ʻO Ashley Sullivan / Nā kiʻi offset

He aha ka hypothyroidism?

ʻO ka pākeke thyroid kahi gland butterfly-shaped e noho kokoke ana i ke kumu o kou ʻāʻī.

Hana a mālama ia i nā homone thyroid e pili ana i kēlā me kēia cell i kou kino ().

Ke loaʻa i ka pona thyroid kahi hōʻailona i kapa ʻia ʻo ka thyroid-stimulate hormone (TSH), hoʻokuʻu ia i nā homone thyroid i loko o ke kahe o ke koko. Hoʻouna ʻia kēia hōʻailona mai ka pituitary gland, kahi gland liʻiliʻi i loaʻa ma ke kumu o kou lolo, ke haʻahaʻa nā pae thyroid ().

I kekahi manawa, ʻaʻole hoʻokuʻu ka thyroid i kou mau homone thyroid, ʻoiai ke nui o TSH. Kapa ʻia kēia hypothyroidism mua a me nā ʻano hypothyroidism maʻamau.

Ma kahi o 90% o ka hypothyroidism mua i hoʻokumu ʻia e ka thyroiditis o Hashimoto, kahi maʻi autoimmune kahi e hoʻouka kuhi hewa ai kāu ʻōnaehana pale i kou kelu thyroid ().

ʻO nā kumu ʻē aʻe o ka hypothyroidism mua ka hemahema iodine, kahi maʻi genetics, lawe ʻana i kekahi mau lāʻau, a me ke ʻoki e lawe i kahi hapa o ka thyroid ().

I nā manawa ʻē aʻe, ʻaʻole loaʻa ka nui o ka TSH i ka gland. Hana ʻia kēia ke hana ʻole ka pituitary gland a kapa ʻia ʻo hypothyroidism lua.

He mea nui ka nui o nā hormone thyroid. Kōkua lākou i ka mālama ʻana i ka ulu ʻana, ka hoʻoponopono ʻana o ka pūnaewele, a me ka metabolism - ke kaʻina e hoʻololi ai kou kino i ka mea āu e ʻai ai i ka ikehu.

Hoʻopili kāu metabolisme i ka mahana o kou kino a ma ka helu hea ʻoe e puhi ai i nā calories. ʻO ia ke kumu e ʻike pinepine ai ka poʻe me ka hypothyroidism i ke anuanu a luhi a loaʻa maʻalahi i ke kaumaha ().

Hiki iā ʻoe ke aʻo hou aʻe e pili ana i nā hōʻailona a me nā hōʻailona o hypothyroidism ma aneʻi.

ʻO ka hypothyroidism kahi ʻano kahi e lawa ʻole ai ka pākana thyroid i ka nui o ka homoneoneone. ʻOiai he mea nui ka hormone thyroid no ka ulu ʻana, hoʻoponopono, a me ka metabolism, ʻike pinepine ka poʻe me ka hypothyroidism i ke anuanu a luhi a loaʻa maʻalahi i ke kaupaona.

Pehea ka hypothyroidism i kāu metabolism?

Kōkua ka hormone thyroid i ka wikiwiki o kāu metabolism. ʻO ka wikiwiki o kāu metabolism, ʻoi aku ka nui o nā calories i kuni i kou kino i ka maha.

ʻO ka poʻe me ka hypothyroidism e hoʻoliʻiliʻi i ka hormone thyroid. ʻO kēia ka loaʻa ʻana o ka metabolism lohi a hoʻā i nā calory liʻiliʻi i ka hoʻomaha.

Loaʻa ka loaʻa ʻana o kahi metabolism lohi me nā pilikia olakino. E waiho paha ʻoe i ka luhi, hoʻonui i kou kiʻekiʻe o ke kō kolesterol, a e ʻoi aku ka paʻakikī iā ʻoe e lilo i ka paona ().

Inā paʻakikī ʻoe e mālama i kou kaupaona me hypothyroidism, e hoʻāʻo e hana i ka cardio haʻahaʻa a kiʻekiʻe paha. Hoʻopili kēia i nā hana e like me ka holo wikiwiki, ka holo ʻana, ka piʻi ʻana a me ka hoe.

Hōʻike ka noiʻi e hiki i ka hoʻomeamea aerobic ke kiʻekiʻe a kiʻekiʻe paha ke kōkua i ka hoʻonui ʻana i kāu pae hormonone thyroid. Ma ka huli, hiki i kēia ke kōkua i ka wikiwiki i kāu metabolism (, 9).

Pōmaikaʻi paha ka poʻe me ka hypothyroidism mai ka hoʻonui ʻana i kā lākou protein protein. Hōʻike ka noiʻi i nā papaʻai protein kiʻekiʻe e kōkua i ka hoʻonui i ka helu o kāu metabolism ().

ʻO ka poʻe me ka hypothyroidism ka loaʻa o ka metabolism lohi. Hōʻike ka noiʻi e hiki i ka hoʻolālā aerobic ke kōkua i ka hoʻonui ʻana i kāu pae hormonone thyroid. Hoʻohui ʻia, ʻo ka ʻai ʻana i nā protein e kōkua i ka hoʻonui i kāu metabolism.

ʻO wai nā mea momona he mea nui?

He mea nui kekahi mau meaola no ke olakino thyroid maikaʻi loa.

ʻIodine

ʻO ka iodine kahi mineral pono e pono ai e hana i nā homone thyroid. No laila, hiki i ka poʻe me ka nele iodine ke makaʻu i ka hypothyroidism ().

ʻO ka hemahema o ka iodine ka mea maʻamau a pili i ka hapakolu o ka heluna o ka honua. Eia nō naʻe, he mea liʻiliʻi ia i nā poʻe mai nā ʻāina kūkulu e like me ʻAmelika Hui Pū ʻIa, kahi e loaʻa ākea ai ka paʻakai iodized a me nā iʻa kai iodine ().

Inā loaʻa iā ʻoe kahi hemahema iodine, e noʻonoʻo e hoʻohui i ka paʻakai pākaukau iodine i kāu mau pāʻina a i ʻole e ʻai ana i nā meaʻai momona iodine e like me ka limu, ka iʻa, ka waiū, a me nā hua manu.

ʻAʻole pono nā mea hoʻopili Iodine, no ka mea hiki iā ʻoe ke kiʻi i iodine he nui mai kāu papaʻai. Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka loaʻa ʻana o ka nui o kēia mineral i mea e hōʻino ai i ka momona o ka thyroid ().

Selenium

Kōkua ʻo Selenium i ka "hoʻoulu" ʻana i nā hormone thyroid i hiki iā lākou ke hoʻohana ʻia e ke kino ().

Loaʻa i kēia mineral pono nui nā pōmaikaʻi antioxidant, ʻo ia hoʻi hiki ke pale i ka pona thyroid mai ka hōʻino ʻia e nā moleola i kapa ʻia nā radical free ().

ʻO ka hoʻohui ʻana i nā meaʻai momona-selenium i kāu papaʻai he ala maikaʻi loa ia e hoʻonui ai i kāu pae selenium. Pākuʻi ʻia kēia me nā hua kukui, nā tuna, nā sardine, nā hua manu, a me nā legume.

Eia naʻe, e hōʻalo i ka lawe ʻana i kahi waihona selenium ke ʻōlelo aʻoaʻo ʻole ʻia e kāu kauka. Hāʻawi nā mea hoʻohui i nā kaha nui, a he waiu paha ka selenium i ka nui (, 17).

Kiniki

E like me ka selenium, kōkua ka zinc i ke kino e "hoʻoulu" i nā homone thyroid (18).

Hōʻike pū kekahi nā noiʻi e hiki i ka zinc ke kōkua i ke kino e hoʻoponopono i ka TSH, ka hōmona e haʻi ai i ka gland thyroid e hoʻokuʻu i nā homone thyroid ().

Kūleʻa ka hemahema o ka zinc i nā ʻāina kūkulu, no ka mea, nui ka zinc i ka lako o ka meaʻai.

Eia nō naʻe, inā loaʻa iā ʻoe ka hypothyroidism, pono ʻoe e ʻiʻo e ʻai i nā meaʻai waiwai hou o ka zinc e like me ka ʻōhi a me nā iʻa ʻiʻo, pipi, a me ka moa.

Hōʻike nā noiʻi e pili pono ana ka iodine, selenium, a me ka zinc no ka poʻe me ka hypothyroidism. Eia nō naʻe, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i nā iodine a me nā selenium supplement ke ʻole aʻoaʻo kou kauka iā ʻoe e lawe iā lākou.

ʻO nā huaʻai hea e hoʻopōʻino?

Hiki paha i kekahi mau mea momona ke hoʻopōʻino i ke olakino o ka poʻe me hypothyroidism.

ʻO Goitrogens

ʻO nā Goitrogens nā mea hoʻohui e hiki ke hoʻopilikia i ka hana maʻamau o ka pona thyroid.

Loaʻa lākou i ko lākou inoa mai ka manawa goiter, kahi hoʻonui nui ʻia o ka thyroid i hiki ke loaʻa me hypothyroidism ().

Kupanaha, nui nā meaʻai maʻamau i nā goitrogens, me ():

• ʻai soy: tofu, tempeh, edamame, etc.
• kekahi mau mea kanu: kāpī, broccoli, kale, cauliflower, spinach, a pēlā aku.
• nā hua a me nā mea kanu starchy: kaʻuala, uala, peach, strawberry, a pēlā aku.
• nā nati a me nā hua: millet, nā hua paina, nā peanuts, a pēlā aku.

I ke kumumanaʻo, pono ka poʻe me ka hypothyroidism e hōʻalo i nā goitrogens. Eia nō naʻe, he pilikia wale kēia no ka poʻe i nele i ka iodine a i ʻole ʻai i ka nui o nā goitrogens (,,,).

Eia kekahi, ʻo ka kuke ʻana i nā meaʻai me nā goitrogens hiki ke hoʻopau ʻole i kēia mau hui ().

ʻO kahi ʻokoʻa i nā meaʻai i luna aʻe nei ka millet momi. Ua ʻike kekahi mau noiʻi e hoʻopili paha ka millet millet me ka hana thyroid, ʻoiai inā ʻaʻohe ou hemahema iodine ().

Nā mea ʻai hiki ke hoʻopili i ka hana thyroid me nā goitrogens.

Nā meaʻai e hōʻalo ai

ʻO ka mea pōmaikaʻi, ʻaʻole pono ʻoe e hōʻalo i nā meaʻai he nui inā loaʻa iā hypothyroidism.

Eia nō naʻe, pono e ʻai i nā meaʻai i loaʻa nā goitrogens i ka hoʻohaʻahaʻa a kuke maikaʻi ʻia.

Pono ʻoe e hōʻalo i ka ʻai ʻana i nā meaʻai i hana nui ʻia, no ka mea, maʻa mau ka nui o nā calories. Hiki i kēia ke lilo i pilikia inā loaʻa iā ʻoe ka hypothyroidism, ʻoiai ʻoe e maʻalahi maʻalahi ke kaupaona.

Eia kahi papa inoa o nā meaʻai a me nā mea hoʻopihapiha āu e hōʻalo ai:

• millet: nā ʻano ʻokoʻa āpau
• nā meaʻai i hana nui ʻia: nā ʻīlio wela, nā pōpō, nā kuki, a pēlā aku.
• pākuʻi: Pono pono nā ʻai kūpono o ka selenium a me ka iodine no ke olakino thyroid, akā ʻo ka loaʻa ʻana o nā mea he nui i kumu e hōʻeha ai. Hoʻohui wale me ka selenium a me iodine inā ua kauoha mai kāu kauka iā ʻoe e hana pēlā.

Eia kahi papa inoa o nā meaʻai hiki iā ʻoe ke ʻai i ke kaulike. Loaʻa i kēia mau meaʻai nā goitrogens a i ʻole ʻike ʻia nā mea hoʻonāukiuki inā pau i ka nui.

• ai-hoʻokumu 'ai: tofu, tempeh, edamame beans, soy milk, etc.
• nā mea kanu kolio: broccoli, kale, spinach, cabbage, a pēlā aku.
• kekahi mau hua: nā peach, nā pears, a me nā strawberry
• mea inu: kope, tī ʻōmaʻomaʻo, a me ka waiʻona - hiki i kēia mau mea inu ke hoʻonāukiuki i kou gland thyroid (,,)

Pono nā poʻe me ka hypothyroidism e hōʻalo i ka millet, nā meaʻai i hana ʻia, a me nā mea hoʻopihapiha e like me selenium a me zinc (inā ʻaʻole i ʻōlelo ʻia kahi lawelawe mālama ola iā ʻoe e lawe iā lākou). ʻAi maikaʻi nā meaʻai i loko o nā goitrogens i nā mea kaulike ke ʻole lākou e hoʻopilikia.

Nā meaʻai e ʻai ai

Nui nā koho meaʻai no ka poʻe me ka hypothyroidism, e like me:

• hua manu: ʻoi aku ka maikaʻi o nā hua holoʻokoʻa, e like me ka nui o kā lākou iodine a me selenium i loaʻa i ka yolk, ʻoiai ke piha keokeo i ka protein
• ʻiʻo: nā ʻiʻo āpau, me ke keiki hipa, pipi, moa, a pēlā aku.
• iʻa: nā meaʻai kai āpau, e like me ka salmon, tuna, halibut, shrimp, etc.
• nā mea kanu: nā mea kanu āpau - maikaʻi nā huaʻai kolio ke ʻai i ka nui o ke kālā, keu hoʻi ke kuke
• huaʻai: nā hua ʻē aʻe āpau, e like me nā hua, maiʻa, ʻalani, ʻōmato, etc.
• nā hua a me nā hua ʻole gluten: laiki, buckwheat, quinoa, chia seed, a me nā flax
• waiu: nā huahana waiū a pau, e like me ka waiū, ka tī, ka yogurt, a pēlā aku.
• mea inu: wai a me nā mea inu ʻē aʻe ʻole caffeine

Pono nā poʻe me ka hypothyroidism e ʻai i ka papaʻai e pili ana i nā mea kanu, nā huaʻai, a me nā ʻiʻo momona. Haʻahaʻa lākou i nā calories a hoʻopiha loa, i hiki ke pale i ka loaʻa ʻana o ke kaumaha.

Loaʻa i nā poʻe me ka hypothyroidism ka nui o nā koho olakino olakino, e like me nā hua manu, ʻiʻo, nā iʻa, ka hapa nui o nā huaʻai a me nā mea kanu, nā hua ʻole a gluten a me nā ʻanoʻano, nā huahana waiū a pau, a me nā mea inu ʻole ka caffeine.

Hoʻolālā papaʻai laʻana

Eia kahi hoʻolālā pāʻina ʻai he 7 mau lā no ka poʻe me ka hypothyroidism.

Hāʻawi ia i kahi nui olakino o ka protein, loaʻa kahi haʻahaʻa a kaulike i nā koina, a pono e kōkua iā ʻoe e mālama i kahi kaupaona olakino.

E mālama pono i kāu lāʻau thyroid ma ka liʻiliʻi he 1-2 mau hola ma mua o kāu pāʻina mua, a i ʻole e like me ka ʻōlelo a kāu mea mālama ola. Nutrients like puluniu, kalipuna, a me ka hao e hooki i kou kino mai ka omo pono ana i ka lāʻau thyroid ().

PōʻakahiEnglish

• ʻaina kakahiaka: kālua ʻia me nā hua
• ʻaina awakea: sāleta moa me 2-3 mau hua nut Brazil
• ʻaina ahiahi: hoʻowali ʻia ka moa moa a me nā lau ʻai i lawelawe ʻia me ka laiki

Pōʻalua

• ʻaina kakahiaka: oatmeal me 1/4 kīʻaha (31 gram) o nā hua
• ʻaina awakea: sāleta salemona i kalai ʻia
• ʻaina ahiahi: iʻa i hoʻomoʻa ʻia me ka lemon, thyme, a me ka pepa ʻeleʻele i lawelawe ʻia me nā mea kanu mahu

Pōʻakolu

• ʻaina kakahiaka: kālua ʻia me nā hua
• ʻaina awakea: koena mai ka ʻaina ahiahi
• ʻaina ahiahi: lawelawe ʻia nā skewers shrimpers me ka saladi quinoa

Pōʻahā

• ʻaina kakahiaka: ʻO ka pudding chia i ka pō - 2 tbsp (28 gram) o nā hua chia, 1 kīʻaha (240 ml) o ka Greek yogurt, 1/2 tsp o ka vanilla extract, a me nā hua i kālai ʻia āu i koho ai. E noho i loko o kahi pola a i ʻole ipu kumulāʻau i ka pō
• ʻaina awakea: koena mai ka ʻaina ahiahi
• ʻaina ahiahi: lawelawe ʻia nā keiki hipa i hoʻomoʻa ʻia

Pōʻalima

• ʻaina kakahiaka: smoothie hua-maiʻa
• ʻaina awakea: sandwich sāleta
• ʻaina ahiahi: puaʻa fajitas - ʻoki ʻia ka puaʻa wiwi, bele bele a me salsa - lawelawe ʻia i nā tortillas kānana

Pōʻaono

• ʻaina kakahiaka: hua manu, mushroom, a me zucchini frittata
• ʻaina awakea: tuna a me ka salakeke hua moa i hoʻolapalapa ʻia
• ʻaina ahiahi: ʻO ka pizza ma ka ʻāina Mediterranean i kāwili ʻia me ka paʻi tumato, ʻoliva, a me ka tī feta

Lāpule

• ʻaina kakahiaka: omelet me nā mea kanu like ʻole
• ʻaina awakea: ka saladi quinoa me nā mea kanu ʻōmaʻomaʻo a me nā nati
• ʻaina ahiahi: ʻo ka steak palaoa me ka salakeke ʻaoʻao

Kūpono kēia hoʻolālā pāʻina pule hebedoma lōʻihi no ka poʻe me ka hypothyroidism. Hāʻawi ia i nā koho he nui no kahi papa ʻono a olakino hoʻi.

Nā ʻōlelo aʻoaʻo no ka mālama ʻana i kahi kaupaona olakino

He mea maʻalahi ke loaʻa ke kaupaona me hypothyroidism ma muli o ka lohi o ka metabolism.

Eia kekahi mau ʻōlelo aʻoaʻo e kōkua ai iā ʻoe e mālama i ke kaupaona olakino.

• E hoʻomaha nui. E ʻimi e hiamoe 7-8 mau hola i kēlā me kēia pō. ʻO ka hiamoe liʻiliʻi ma mua o kēia e hoʻopili ʻia i ka waiwai momona, ʻoi aku ma kahi o ka ʻōpū ().
• E hoʻomaʻamaʻa i ka ʻai ʻana me ka noʻonoʻo. ʻO kaʻai noʻonoʻo, e pili ana i ka nānā ʻana i ka mea āu e ʻai ai, no ke aha ʻoe e ʻai nei, a pehea ka wikiwiki o kāu ʻai ʻana ke kōkua iā ʻoe e hoʻomohala i kahi pilina maikaʻi me ka meaʻai. Hōʻike pū nā haʻawina e hiki ke kōkua iā ʻoe e lilo i ka paona (,).
• E hoʻāʻo i ka yoga a i ʻole ka noʻonoʻo ʻana. Hiki i ka Yoga a me ka noʻonoʻo ʻana ke kōkua iā ʻoe e de-stress a hoʻomaikaʻi i kou olakino holoʻokoʻa. Hōʻike pū kekahi nā noiʻi e kōkua lākou iā ʻoe e mālama i ke kaupaona olakino ().
• E hoʻāʻo i kahi papaʻai papa haʻahaʻa a haʻahaʻa paha. ʻO ka ʻai ʻana i kahi ʻāpana haʻahaʻa a kaulike o nā carbs he mea maikaʻi loa no ka mālama ʻana i kahi kaupaona olakino. Eia nō naʻe, e hōʻalo i ka hoʻāʻo ʻana i ka papaʻai ketogenic, no ka mea, ʻo ka ʻai ʻana i nā carbs he nui e hoʻohaʻahaʻa ai i kāu pae thyroid (().

ʻOiai maʻalahi ka loaʻa ʻana o ke kaupaona ke loaʻa iā ʻoe ka hypothyroidism, hiki i nā hoʻolālā he nui ke kōkua iā ʻoe e mālama i kahi kaupaona olakino. ʻO kahi laʻana, hiki iā ʻoe ke hoʻāʻo e loaʻa i ka maha nui o ka hoʻomaha, ʻai ʻana i ka nui o nā protein, a hoʻomaʻamaʻa i ka ʻai noʻonoʻo.

Ke laina lalo

ʻO ka hypothyroidism, a i ʻole he thyroid hana ʻole, kahi pilikia olakino e pili ana i 1-2% o ka poʻe ma ka honua holoʻokoʻa.

Hiki iā ia ke kumu i nā ʻōuli e like me ka luhi, loaʻa ke kaumaha, a me ke anuanu, i waena o nā poʻe ʻē aʻe.

ʻO ka mea pōmaikaʻi, ʻo ka ʻai ʻana i nā mea momona kūpono a me ka lawe ʻana i nā lāʻau i hiki ke kōkua i ka hōʻemi ʻana i kāu mau hōʻailona a hoʻomaikaʻi i kāu hana thyroid.

ʻO nā mea momona maikaʻi loa no kou thyroid he iodine, selenium, a me zinc.

Ma hope o ka papaʻai thyroid-aloha hiki ke hōʻemi i kāu mau hōʻailona a kōkua iā ʻoe e mālama i ke kaupaona olakino. Paipai ia i ka ʻai ʻana a pau, nā meaʻai i hana ʻole ʻia a me nā protein momona.