Lijo tse Molemohali tsa Hypothyroidism: Lijo Tseo U Lokelang ho Li Ja, Lijo Tseo U Lokelang ho li Qoba

Litaba

• Hypothyroidism ke eng?
• Hypothyroidism e ama metabolism ea hau joang?
• Ke limatlafatsi life tse bohlokoa?
• Iodine
• Selenium
• Zinki
• Ke limatlafatsi life tse kotsi?
• Li-Goitrogens
• Lijo tseo u lokelang ho li qoba
• Lijo tse lokelang ho jeoa
• Mohlala oa moralo oa lijo
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Moqebelo
• Sontaha
• Malebela a ho boloka boima ba 'mele bo phetse hantle
• Ntlha ea bohlokoa

Hypothyroidism ke boemo boo 'mele o sa etseng lihomone tsa qoqotho tse lekaneng.

Lihormone tsa qoqotho li thusa ho laola kholo, ho lokisa lisele le metabolism. Ka lebaka leo, batho ba nang le hypothyroidism ba ka ba le mokhathala, ho lahleheloa ke moriri, ho nona, ho bata le ho ikutloa ba nyahame, hara matšoao a mang a mangata ().

Hypothyroidism e ama 1-2% ea batho lefats'eng ka bophara mme e na le menyetla ea ho ama basali ka makhetlo a leshome ho feta banna (2).

Lijo feela li ke ke tsa phekola hypothyroidism. Leha ho le joalo, motsoako oa limatlafatsi tse nepahetseng le meriana li ka thusa ho khutlisa ts'ebetso ea qoqotho le ho fokotsa matšoao a hau.

Sengoliloeng sena se bontša lijo tse nepahetseng ka ho fetesisa tsa hypothyroidism, ho kenyelletsa le hore na ke lijo life tseo u lokelang ho li ja le tseo u lokelang ho li qoba - tsohle li ipapisitse le lipatlisiso.

Ashley Sullivan / Litšoantšo tse fapaneng

Hypothyroidism ke eng?

Tšoelesa ea qoqotho ke tšoelesa e nyane e bopehileng joaloka serurubele e lutseng tlase molaleng oa hau.

E etsa le ho boloka lihormone tsa qoqotho tse amang hoo e ka bang sele e ngoe le e ngoe 'meleng oa hau ().

Ha tšoelesa ea qoqotho e amohela letšoao le bitsoang qoqotho e susumetsang qoqotho (TSH), e ntša lihomone tsa qoqotho maling. Letšoao lena le romeloa ho tsoa tšoelesa ea pituitary, tšoelesa e nyane e fumanoang bokong ba boko ba hau, ha maemo a lihormone tsa qoqotho a le tlase ().

Ka linako tse ling, tšoelesa ea qoqotho ha e ntše lihomone tsa qoqotho, esita leha ho e-na le TSH e ngata. Sena se bitsoa hypothyroidism ea mantlha le mofuta o tloaelehileng oa hypothyroidism.

Hoo e ka bang 90% ea hypothyroidism ea mantlha e bakoa ke Hashimoto's thyroiditis, lefu le ikemetseng leo sesole sa hau sa 'mele se etsang phoso ka lona ho qoela tšoelesa ea qoqotho ().

Lisosa tse ling tsa "hypothyroidism" ea mantlha ke khaello ea iodine, lefu la lefutso, ho noa meriana e itseng le ho buuoa ho tlosa karolo ea qoqotho ().

Ka linako tse ling, tšoelesa ea qoqotho ha e fumane TSH e lekaneng. Sena se etsahala ha tšoelesa ea pituitary e sa sebetse hantle mme e bitsoa secondary hypothyroidism.

Lihomone tsa qoqotho li bohlokoa haholo. Li thusa ho laola kholo, tokiso ea lisele le metabolism - ts'ebetso eo 'mele oa hau o fetolang seo o se jang matla.

Metabolism ea hau e ama mocheso oa 'mele oa hau le hore na o chesa lik'hilojule tse kae. Ke ka lebaka leo hangata batho ba nang le hypothyroidism ba ikutloang ba bata ba bile ba khathetse 'me ba ka nona habonolo ().

U ka ithuta ho eketsehileng ka matšoao a hypothyroidism mona.

Hypothyroidism ke boemo boo tšoelesa ea qoqotho e sa hlahiseng hormone ea qoqotho e lekaneng. Kaha hormone ea qoqotho e bohlokoa bakeng sa kholo, tokiso le metabolism, batho ba nang le hypothyroidism hangata ba ka ikutloa ba bata ba bile ba khathetse mme ba ka nona habonolo.

Hypothyroidism e ama metabolism ea hau joang?

Hormone ea qoqotho e thusa ho laola lebelo la metabolism ea hau. Ha metabolism ea hau e potlakile, 'mele oa hau o chesa haholo ha o phomotse.

Batho ba nang le hypothyroidism ba etsa lihomone tse fokolang tsa qoqotho. Sena se bolela hore ba na le metabolism e liehang 'me ba chesa lik'hilojule tse fokolang ha ba phomola.

Ho ba le metabolism e liehang ho tla le likotsi tse 'maloa tsa bophelo bo botle. E ka u siea u khathetse, ea eketsa maemo a k'holeseterole ea mali, 'me ea u thatafalletsa boima ba' mele ().

Haeba u thatafalloa ke ho boloka boima ba 'mele ka hypothyroidism, leka ho etsa cardio e itekanetseng kapa e phahameng. Sena se kenyelletsa boikoetliso bo kang ho tsamaea kapele, ho matha, ho hahlaula thaba le ho soka sekepe.

Phuputso e bonts'a hore boikoetliso bo itekanetseng ho isa boholimo bo ka thusa ho matlafatsa lihormone tsa hau tsa qoqotho. Ka lehlakoreng le leng, sena se ka thusa ho potlakisa metabolism ea hau (, 9).

Batho ba nang le hypothyroidism le bona ba ka rua molemo ka ho eketsa protheine eo ba e jang. Lipatlisiso li bontša hore lijo tse phahameng tsa protheine li thusa ho eketsa sekhahla sa metabolism ea hau ().

Batho ba nang le hypothyroidism hangata ba na le metabolism e liehang. Phuputso e bonts'a hore boikoetliso ba 'mele bo ka thusa ho matlafatsa lihormone tsa hau tsa qoqotho. Ntle le moo, ho ja liprotheine tse ngata ho ka thusa ho matlafatsa metabolism ea hau.

Ke limatlafatsi life tse bohlokoa?

Limatlafatsi tse 'maloa li bohlokoa molemong oa bophelo bo botle ba qoqotho.

Iodine

Iodine ke diminerale ea bohlokoa e hlokahalang ho etsa lihomone tsa qoqotho. Kahoo, batho ba nang le khaello ea iodine ba ka ba kotsing ea hypothyroidism ().

Ho haelloa ke iodine ho atile haholo 'me ho ama hoo e ka bang karolo ea boraro ea baahi ba lefatše. Leha ho le joalo, ha e atisehe hakaalo ho batho ba tsoang linaheng tse tsoetseng pele joalo ka United States, moo lijo tsa leoatleng tse nang le letsoai le nang le iodine tse ngata li fumanehang hohle ().

Haeba u na le khaello ea iodineine, nahana ka ho eketsa letsoai la tafoleng ea iodized lijong tsa hau kapa ho ja lijo tse nang le iodine tse ngata joalo ka lehola la leoatle, tlhapi, lebese le mahe.

Lisebelisoa tsa iodine ha li hlokahale, kaha u ka fumana iodine e ngata lijong tsa hau. Boithuto bo bong bo bontšitse hape hore ho fumana matsoai a mangata haholo ho ka senya tšoelesa ea qoqotho ().

Selenium

Selenium e thusa ho "kenya tšebetsong" lihomone tsa qoqotho e le hore li ka sebelisoa ke 'mele ().

Diminerale ena ea bohlokoa e boetse e na le melemo ea antioxidant, ho bolelang hore e ka sireletsa tšoelesa ea qoqotho tšenyo ea limolek'hule tse bitsoang li-radicals tsa mahala.

Ho eketsa lijo tse nang le selenium lijong tsa hau ke tsela e ntle ea ho matlafatsa maemo a hau a selenium. Sena se kenyelletsa linate tsa Brazil, tuna, sardine, mahe le linaoa.

Leha ho le joalo, qoba ho nka tlatsetso ea selenium ntle le haeba a eletsoa ke mofani oa tlhokomelo ea bophelo. Lisebelisoa li fana ka litekanyetso tse kholo, 'me selenium e kanna ea ba chefo ka bongata (, 17).

Zinki

Joaloka selenium, zinc e thusa 'mele ho "kenya tšebetsong" lihormone tsa qoqotho (18).

Liphuputso li boetse li bontša hore zinc e ka thusa 'mele ho laola TSH, hormone e bolellang tšoelesa ea qoqotho hore e ntše lihomone tsa qoqotho ().

Ho haella ha zinki ho fumaneha seoelo linaheng tse tsoetseng pele, kaha zinki e ngata phepelong ea lijo.

Leha ho le joalo, haeba u na le hypothyroidism, u lokela ho ikemisetsa ho ja lijo tse nang le zinki tse ngata tse kang li-oyster le likhofu tse ling, nama ea khomo le kana.

Lipatlisiso li bontša hore iodine, selenium le zinc li bohlokoa haholo ho ba nang le hypothyroidism. Leha ho le joalo, ho molemo ho qoba litlatsetso tsa iodine le selenium ntle le haeba mofani oa tlhokomelo ea bophelo au eletsa hore u li noe.

Ke limatlafatsi life tse kotsi?

Mefuta e mengata ea limatlafatsi e ka senya bophelo bo botle ba ba nang le hypothyroidism.

Li-Goitrogens

Goitrogens ke metsoako e ka sitisang tšebetso e tloaelehileng ea tšoelesa ea qoqotho.

Ba fumana mabitso a bona ho tsoa ho lentsoe goiter, e leng tšoelesa ea qoqotho e atolositsoeng e ka bang teng ka hypothyroidism ().

Ho makatsang ke hore lijo tse ngata tse tloaelehileng li na le li-goitrogens, ho kenyelletsa ():

• Lijo tsa soya: tofu, tempeh, edamame, jj.
• meroho e itseng: kh'abeche, broccoli, khale, cauliflower, spinach, jj.
• litholoana le limela tsa starchy: litapole, cassava, liperekisi, fragole, jj.
• linate le lipeo: nyalothe, linate tsa phaene, matokomane, jj.

Ka khopolo, batho ba nang le hypothyroidism ba lokela ho qoba goitrogens. Leha ho le joalo, sena se bonahala feela e le bothata ho batho ba nang le khaello ea iodine kapa ba jang bongata bo boholo ba li-goitrogens (,,,).

Hape, ho pheha lijo tse nang le goitrogens ho ka etsa hore metsoako ena e se sebetse ().

Mokhelo o mong ho lijo tse boletsoeng ka holimo ke nyalothe ea perela. Liphuputso tse ling li fumane hore perela nyalothe e kanna ea kena-kenana le ts'ebetso ea qoqotho, leha o se na khaello ea iodine ().

Lintho tsa lijo tse ka amang tšebetso ea qoqotho li kenyelletsa goitrogens.

Lijo tseo u lokelang ho li qoba

Ka lehlohonolo, ha ua tlameha ho qoba lijo tse ngata haeba u na le hypothyroidism.

Leha ho le joalo, lijo tse nang le li-goitrogens li lokela ho jeoa ka mokhoa o itekanetseng 'me li phehoe hantle.

U lokela hape ho qoba ho ja lijo tse ntlafalitsoeng haholo, hobane hangata li na le likhalori tse ngata. Sena e ka ba bothata haeba o na le hypothyroidism, kaha o ka nona habonolo.

Mona ke lenane la lijo le li-supplement tseo u lokelang ho li qoba:

• nyalothe: mefuta eohle
• lijo tse ntlafalitsoeng haholo: lintja tse chesang, likuku, cookies, jj.
• litlatsetso: Ho kenella ka ho lekaneng ha selenium le iodine ho bohlokoa molemong oa bophelo bo botle ba qoqotho, empa ho fumana tse ngata haholo ho ka baka kotsi. Tlatsa feela ka selenium le iodine haeba mofani oa tlhokomelo ea bophelo au laetse ho etsa joalo.

Lethathamo la lijo tseo u ka li jang ka teka-tekano. Lijo tsena li na le li-goitrogens kapa li tsejoa e le tse halefisang haeba li jeoa haholo.

• Lijo tse entsoeng ka soya: tofu, tempeh, linaoa tsa edamame, lebese la soya, jj.
• meroho ea cruciferous: broccoli, kale, spinach, k'habeche, jj.
• litholoana tse itseng: liperekisi, lipere le fragole
• lino tse tahang: kofi, tee e tala le joala - lino tse no li ka halefisa tšoelesa ea qoqotho (,,)

Batho ba nang le hypothyroidism ba lokela ho qoba nyalothe, lijo tse tsoakiloeng le li-supplements tse kang selenium le zinc (ntle le haeba mofani oa tlhokomelo ea bophelo au elelitse hore u li nke). Lijo tse nang le li-goitrogens li hantle ka bongata bo itekanetseng ntle le haeba li baka khathatso.

Lijo tse lokelang ho jeoa

Ho na le likhetho tse ngata tsa lijo bakeng sa batho ba nang le hypothyroidism, ho kenyelletsa:

• mahe: mahe a felletseng a molemo ka ho fetisisa, kaha boholo ba iodine ea bona le selenium li fumanoa ka yolk, ha makhooa a tletse liprotheine
• nama: Lijo tsohle, ho kenyeletsoa konyana, nama ea khomo, kana, jj.
• litlhapi: lijo tsohle tsa leoatleng, ho kenyeletsoa salemone, tuna, halibut, shrimp, jj.
• meroho: meroho eohle - meroho ea cruciferous e loketse ho jeoa ka bongata, haholo ha e phehiloe
• litholoana: litholoana tsohle tse ling, ho kenyeletsoa monokotšoai, libanana, lilamunu, tamati, jj.
• Limela le lipeo tse se nang gluten: raese, buckwheat, quinoa, peo ea chia le peo ea folaxe
• lebese: lihlahisoa tsohle tsa lebese, ho kenyeletsoa lebese, chisi, yogurt, jj.
• lino tse tahang: metsi le lino tse ling tse se nang k'hafeine

Batho ba nang le hypothyroidism ba lokela ho ja lijo tse thehiloeng meroho, litholoana le nama e se nang mafura. Li na le lik'hilojule tse tlase ebile li tlatsa haholo, tse ka thusang ho thibela boima ba 'mele.

Batho ba nang le hypothyroidism ba na le lijo tse ngata tse phetseng hantle, ho kenyeletsoa mahe, nama, tlhapi, litholoana le meroho e mengata, lithollo le lipeo tse se nang gluten, lihlahisoa tsohle tsa lebese le lino tse se nang k'hafeine.

Mohlala oa moralo oa lijo

Morero oa lijo oa matsatsi a 7 bakeng sa ba nang le hypothyroidism.

E fana ka protheine e ngata, e na le li-carbs tse tlase ho isa ho tse itekanetseng, mme e lokela ho u thusa ho boloka boima ba 'mele bo phetseng hantle.

Etsa bonnete ba hore o noa meriana ea hau ea qoqotho bonyane lihora tse 1-2 pele ho lijo tsa hau tsa pele, kapa joalo ka ha mofani oa tlhokomelo ea bophelo a u elelitse. Limatlafatsi tse kang fiber, calcium le iron li ka emisa 'mele oa hau ho amohela meriana ea qoqotho hantle ().

Mantaha

• lijo tsa hoseng: toast e nang le mahe
• lijo tsa mots'eare: khoho salate le 2-3 Brazil linate
• lijo tsa mantsiboea: khoho e halikiloeng le meroho e fuoang le raese

Labobeli

• lijo tsa hoseng: oatmeal le 1/4 senoelo (ligrama tse 31) tsa monokotsoai
• lijo tsa mots'eare: Salate ea salmone e halikiloeng
• lijo tsa mantsiboea: litlhapi tse besitsoeng ka sirilamunu, thyme le pepere e ntšo e fuoang meroho e nang le mouoane

Laboraro

• lijo tsa hoseng: toast e nang le mahe
• lijo tsa mots'eare: masalla a lijo tsa mantsiboea
• lijo tsa mantsiboea: shrimp skewers e ne e sebelisoa ka salate ea quinoa

Labone

• lijo tsa hoseng: chia pudding bosiu bo le bong - 2 tbsp (ligrama tse 28) tsa peo ea chia, kopi e le 'ngoe (240 ml) ea yoghurt ea Greece, 1/2 tsp ea ntšitsoeng vanilla, le litholoana tse halikiloeng tsa khetho ea hau. Lula ka sekotlolo kapa nkho ea mason bosiu bo le bong
• lijo tsa mots'eare: masalla a lijo tsa mantsiboea
• lijo tsa mantsiboea: Konyana e halikiloeng e sebelisoa ka meroho e besitsoeng ka mouoane

Labohlano

• lijo tsa hoseng: banana-melee smoothie
• lijo tsa mots'eare: sandwich ea khōhō ea khōhō
• lijo tsa mantsiboea: nama ea kolobe fajitas - e tšetsoe nama ea kolobe e omeletseng, pelepele ea tšepe le salsa - e sebelisoa li-tortilla tsa poone

Moqebelo

• lijo tsa hoseng: lehe, li-mushroom le frittata ea zucchini
• lijo tsa mots'eare: tuna le salate ea lehe e phehiloeng
• lijo tsa mantsiboea: Pizza ea maiketsetso ea Mediterranean e nang le peista ea tamati, mehloaare le feta cheese

Sontaha

• lijo tsa hoseng: omelet le meroho e fapaneng
• lijo tsa mots'eare: salate ea quinoa e nang le meroho e metala le linate
• lijo tsa mantsiboea: steak e halikiloeng ka salate e lehlakoreng

Morero ona oa lijo tsa nako e telele oa lijo o loketse ba nang le hypothyroidism. E fana ka likhetho tse ngata bakeng sa menyu e monate le e phetseng hantle.

Malebela a ho boloka boima ba 'mele bo phetse hantle

Ho bonolo haholo ho fumana boima ba 'mele ka hypothyroidism ka lebaka la metabolism e liehang.

Malebela ke ana ho u thusa ho boloka boima ba 'mele bo phetse hantle.

• Fumana phomolo e lekaneng. Ikemisetsa ho robala lihora tse 7-8 bosiu bo bong le bo bong. Ho robala hanyane ho feta mona ho amahanngoa le leruo, haholoholo ho potoloha mpa ().
• Itloaetse ho ja ka kelello. Ho ja ka kelello, ho kenyelletsang ho ela hloko seo u se jang, lebaka leo u jang ka lona, ​​le hore na u ja kapele hakae ho ka u thusa ho theha kamano e ntle le lijo. Boithuto bo bonts'a hape hore bo ka u thusa ho theola boima ba 'mele (,).
• Leka yoga kapa ho thuisa. Yoga le ho thuisa li ka u thusa ho theola khatello ea maikutlo le ho ntlafatsa bophelo ba hau ka kakaretso. Patlisiso e bonts'a hape hore li u thusa ho boloka boima ba 'mele bo phetse hantle ().
• Leka lijo tse tlase ho isa ho tse itekanetseng. Ho ja li-carbs tse tlase ho isa ho tse itekanetseng ho sebetsa haholo ho boloka boima ba 'mele bo phetse hantle. Leha ho le joalo, qoba ho leka lijo tsa ketogenic, hobane ho ja li-carbs tse fokolang haholo ho ka theola lihormone tsa hau tsa qoqotho (,).

Le ha ho le bonolo ho nona ha o na le hypothyroidism, maano a mangata a ka u thusa ho boloka boima ba 'mele bo phetseng hantle. Mohlala, o ka leka ho phomola haholo, ho ja liprotheine tse ngata, le ho itloaetsa ho ja ka mohopolo.

Ntlha ea bohlokoa

Hypothyroidism, kapa qoqotho e sa sebetseng, ke bothata ba bophelo bo amang batho ba 1-2% lefatšeng ka bophara.

E ka baka matšoao a kang mokhathala, ho nona, le ho ikutloa o bata, hara tse ling tse ngata.

Ka lehlohonolo, ho ja limatlafatsi tse nepahetseng le ho noa meriana ho ka thusa ho fokotsa matšoao a hau le ho ntlafatsa ts'ebetso ea hau ea qoqotho.

Limatlafatsi tse ntle bakeng sa qoqotho ea hau ke iodine, selenium le zinki.

Ho latela lijo tse nang le qoqotho ho ka fokotsa matšoao a hau le ho u thusa ho ba le boima ba 'mele bo phetseng hantle. E khothaletsa ho ja lijo tse felletseng, tse sa sebetsoang le protheine e omeletseng.