Ke mālama nei i kāu kau paona me Hypothyroidism

Anter

• Kāohi i ka loaʻa ʻana o ke kaupaona
• Lawe i kahi papaʻai hou
• Hele neʻe

Loaʻa kahi manawa kūpono e loaʻa ai iā ʻoe ke kaupaona inā ʻoe e hoʻowalewale i kekahi mau meaʻai hōʻoluʻolu a i ʻole noho lōʻihi mai ka hale hoʻoikaika kino no ka lōʻihi loa. Akā inā he hypothyroidism ʻoe, hiki i nā helu ma ka pālāki ke kolo, ʻoiai inā pili paʻa ʻoe i kāu papaʻai a hoʻomaʻamaʻa haipule.

ʻO nā hormones e hoʻokuʻu i kāu glandone thyroid e kōkua i ka hoʻoponopono ʻana i kāu metabolism, a pehea ka maikaʻi o ka puhi ʻana o kou kino i ka meaʻai no ka ikehu. Ke hoʻemi iki kāu thyroid i kāna mau hormones - e like me ia i ka hypothyroidism - lohi kāu metabolism. No laila ʻaʻole ʻoe e puhi koke i nā calories a loaʻa ke kaupaona. ʻAʻole maʻamau ke kau kaupaona ʻana, malia paha he 5 a 10 paha mau paona, akā hiki ke lawa ia e hoʻopili ai i kou manaʻo pilikino.

ʻO kaʻoi aku o ke koʻikoʻi o kāu hypothyroidism, ʻo ka nui o ke kaupaona āu e loaʻa ai. ʻO kekahi o nā kaupaona ka momona, akā ʻo ka hapa nui o ia mea he wai paʻa mai nā hopena o kahi thyroid underactive ma kāu hana puʻupaʻa.

Kāohi i ka loaʻa ʻana o ke kaupaona

ʻO kahi ala e mālama ai i ka loaʻa ʻana o ke kaumaha ma o ka lawe ʻana i ka lāʻau thyroid hormone i kauoha ʻia e kāu kauka. ʻO kahi mahele o ka levothyroxine (Levothroid, Levoxyl, Synthroid) i kēlā me kēia lā e hoʻohou hou i kāu hana ʻana i ka hormone thyroid, a me ia pū, kou metabolism. Ke hele nei ʻoe ma ka lāʻau kūpono, pono e hoʻokūpaʻa i kou kaumaha, a ʻaʻole pono ʻoe e loaʻa hou i kahi pilikia e lilo ana i ka kaumaha ma mua o nā mea ʻē aʻe.

ʻAʻole hiki i ka hormone thyroid ke kāpae iā ʻoe i kekahi kaumaha āu i kau ai. E hoʻi i lalo i kāu kaumaha kumu, e hāhai i kahi hoʻolālā kūpono e hoʻohui i ka papaʻai a me ka hoʻoikaika kino.

Lawe i kahi papaʻai hou

E ʻoki iho, e hoʻomaka me ka unuhi ʻana i nā calorie mai kāu helu o kēlā me kēia lā - akā e hana me ka palekana. Mai hele i kahi papaʻai koʻikoʻi loa, calorie haʻahaʻa. Mālama kou kino i nā kalorone, a pau kou loaʻa ʻana i ka paona. Akā, makemake ʻoe e ʻike i kahi kaulike ma waena o nā calorie āu e lawe ai a me nā calories āu e kuni ai i kēlā me kēia lā.

ʻO kahi pahuhopu palekana no ka hōʻemi kino he 1 a 2 mau paona i ka pule. Ma ka awelika, e ʻai i nā kalori he 500 i kēlā me kēia lā a e lilo ana ʻoe ma kahi o ka paona o ka pule. E ʻokiʻoki i nā kalori he 1,000 i ka lā, a e lilo ʻoe i 2 paona i ka pule.

ʻO kahi ala maʻalahi e ʻokiʻoki i kēlā mau calorie e hoʻopau i nā meaʻai āpau āu e pono ʻole ai. Piha nā kuki, keke, sodas, a me nā kanakē i nā kālani hakahaka. E hoʻonui lākou iā ʻoe me ka hāʻawi ʻole i nā mea momona.

Ma kahi o ka mea ʻono, e ʻai i ke pola o nā hua hou i kāpīpī ʻia me ka mea hoʻowali ʻaʻohe calorie. E hoʻololi i ka soda me ka wai ʻōlinolino a me ka lemon. E kuapo i nā meaʻai i hana ʻia me ka palaoa keʻokeʻo i hana ʻia, e like me ka berena keʻokeʻo a me nā pahū pahū, no kēlā mau mea i hana ʻia me nā lī āpau

ʻO kahi ala ʻē aʻe e ʻoki ai i nā calorie e ʻai i nā meaʻai momona. Loaʻa i loko o kēia mau meaʻai nā ʻoi aku ka nui o nā calories i ka nahu. E hōʻike lākou iā ʻoe i ka wikiwiki a noho lōʻihi.

ʻO kahi laʻana, e loaʻa i kahi pola o ka sop meaʻai no ka ʻaina awakea ma kahi o ka pizza. ʻOi aku ka emi o ka supa ma mua o 100 a me kona kiʻekiʻe i loko o ka wai, no laila e hoʻopiha ia iā ʻoe. ʻO kahi ʻāpana o ka pizza he ʻaneʻane 300 mau kalory a kiʻekiʻe i nā carbs, kahi e puhi koke ai kou kino a haʻalele iā ʻoe e makemake i nā mea hou aʻe.

E kikowaena i kāu pāʻina e pili ana i nā huaʻai a me nā mea kanu, i hoʻohaʻahaʻa i nā calorie a piha me ka meaʻai E hoʻohui i kahi kumu protein momona, e like me ka iʻa, ka moa, a me ka tofu.

ʻOiaʻiʻo, e kamaʻilio me kāu kauka ma mua o ka hoʻololi ʻana i kāu papaʻai. Makemake ʻoe e kōkua lākou i ke alakaʻi a nānā iā ʻoe ma o ke kaʻina.

Hele neʻe

ʻO ka hoʻoikaika ka mea pono ʻē aʻe i kēlā me kēia hoʻolālā hōʻemi kaumaha. Hoʻololi ka hoʻoikaika mau i kou kino i kahi mīkini puhi momona momona ʻoi aku ka maikaʻi. ʻO ka nui o kāu hana, ʻo ka nui o nā calorie e puhi ʻoe i nā mea ʻelua me ka hoʻoikaika kino a ke hoʻomaha ʻoe.

E lilo i kaupaona, hana i 300 mau minuke i ka hebedoma o ka hoʻoikaika kino aerobic, e like me ka jogging, ka holo kaʻa, a i ʻole ke pāʻani ʻana i ka ʻāʻī. Hana ʻia ma kahi o 60 mau minuke i ka lā, ʻelima mau lā o ka pule. Inā ʻaʻohe ou hola holoʻokoʻa i ka manawa e hoʻoikaika kino, e uhaʻi i kāu hana i 10 a i ʻole 20 mau minuke ʻāpana.

Koho i kahi hana āu e aloha ai a maʻalahi kēlā iā ʻoe, no laila e pili ʻoe me ia. Hiki iā ʻoe ke hele wāwae a puni i kou kaiāulu i kēlā me kēia kakahiaka, e hāhai i kahi DVD hoʻoikaika kino, a i ʻole e lawe i kahi papa wili ma kāu hale hoʻoikaika kino kūloko. ʻO kēlā me kēia hana e hoʻokuʻi ai i kou puʻuwai a hoʻonāukiuki iā ʻoe e wāwahi i ka hou - ʻoiai ʻo ka māla a me ka mopping ʻana i kou papahele - helu ʻia he ʻano hoʻoikaika kino.

Hāʻawi kahi hoʻolālā i kēlā me kēia lā iā ʻoe i ka ikehu hou aku, e pale ana i ka luhi hypothyroidism ke kumu. Ma muli o ka hiki i kahi thyroid underactive ke hoʻolohi i ka helu o kou puʻuwai, e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i nā hana hoʻoikaika kino hou.

E hoʻomāmā i ka hoʻoikaika kino ʻana, a hoʻonui wale i kāu wikiwiki a me ka lōʻihi o ka hoʻoikaika ʻana ke mākaukau ʻoe. Eia hou, e nīnau i kāu kauka e pili ana i nā hana kikoʻī a hana i kahi papa hoʻonohonoho.