Cov thyroid ua haujlwm qis, lossis hypothyroidism, tuaj yeem cuam tshuam koj qib zog, kev muaj menyuam, kev xav, qhov hnyav, kev nyiam sib deev, thiab lub peev xwm los xav meej. Teeb meem cuam tshuam nrog cov thyroid tuaj yeem cuam tshuam rau txhua yam koj ua txhua hnub. Ntau tshaj 20 lab tus neeg Asmeskas muaj tus kab mob thyroid, thaum thoob ntiaj teb kwv yees 200 lab tus tib neeg muaj qee tus kab mob thyroid. Yog tias koj muaj cov thyroid tsis ua haujlwm, muaj ntau txoj hauv kev uas koj tuaj yeem txhawb koj li kev ua haujlwm thyroid.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Txhim Kho Koj Li Haujlwm Thyroid Los Ntawm Kev Noj Haus
Kauj Ruam 1. Noj tag nrho cov zaub mov tshiab
Yog tias koj muaj teeb meem cov thyroid, koj yuav tsum tau txais kev noj qab haus huv, kev noj zaub mov kom huv. Qhov no feem ntau txhais tau tias koj cov zaub mov noj yog ib yam ntawm cov zaub mov tsis tiav. Txhawb kev noj qab haus huv txoj kev ua neej rau koj tus kheej ua rau muaj kev noj qab haus huv zoo dua qub.
- Kev noj zaub mov huv huv uas tsis tau ua tiav thiab tag nrho cov zaub mov pab tshem tawm cov zaub mov tsis zoo, uas tuaj yeem cuam tshuam tsis zoo rau koj cov thyroid.
- Ntau tus neeg uas muaj teeb meem thyroid muaj gluten rhiab heev. Sim txwv, lossis tshem tawm tag nrho, gluten hauv koj cov zaub mov.
Kauj Ruam 2. Tsis txhob haus cawv thiab ua kom muaj zog
Txhawm rau pab txhawb kev noj qab haus huv ua haujlwm ntawm koj cov thyroid koj yuav tsum zam cawv, caffeine, thiab cov khoom lag luam luam yeeb. Cov khoom no ua rau cov tshuaj hormones nyuaj siab nce ntxiv, uas tuaj yeem cuam tshuam rau koj cov thyroid thiab ua rau cov tshuaj tsis txaus.
Yog tias koj tsis xav tso cawv thiab caffeine mus ib txhis, koj yuav tsum txiav lawv tawm ntawm koj cov zaub mov li ob peb lub lis piam, tom qab ntawd siv lawv hauv qhov nruab nrab. Muaj qee qhov kev tshawb fawb qhia tias kas fes dub tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv
Kauj Ruam 3. Koom nrog cov zaub mov uas txhawb koj cov thyroid
Qee yam zaub mov tuaj yeem pab koj cov thyroid ua haujlwm tau zoo dua. Rau ib yam kab mob hauv cov thyroid, xyuas kom koj suav nrog cov khoom noj uas txhawb koj cov thyroid caj pas. Cov zaub mov no suav nrog:
- Berries, xws li blueberries, strawberries, raspberries, gooseberries, blackberries, elderberries, salmon salmon, thiab blackberries. Berries muaj qib siab ntawm cov tshuaj tiv thaiv kab mob antioxidant uas pab txhawb koj lub cev tiv thaiv kab mob thiab ua rau lub cev puas tsuaj.
- Ntau yam zaub tshiab. Suav nrog ntau yam xim, xws li zaub ntsuab, ntxiv rau xim liab, txiv kab ntxwv, daj, thiab ntshav, thiab txhua hom zaub, zoo li nplooj, qia, paj paj, thiab tubers.
- Ntses, zoo li salmon, mackerel thiab tuna. Cov ntses no muaj cov omega-3 fatty acids ntau. Cov ntses uas tsis yog ntses ntawm omega-3 fatty acids yog walnuts, borage, thiab roj flaxseed. Omega-3 fatty acids uas yog cov khoom tseem ceeb hauv kev tsim cov tshuaj tiv thaiv kab mob hauv koj lub cev.
- Cov khoom noj uas muaj vitamin D. Koj tuaj yeem noj ntses thiab nceb, lossis cov khoom siv mis muaj zog nrog vitamin D. Txhawm rau nce vitamin D, koj kuj tseem tuaj yeem siv sijhawm 10 txog 15 feeb hauv lub hnub.
- Cov protein zoo. Sim kom tau ib qho ntawm txhua pluas noj. Cov peev txheej zoo ntawm cov protein suav nrog nqaij qaib, taum, qe, legumes, thiab txiv ntseej.
Kauj Ruam 4. Ua kom koj tau txais cov khoom noj muaj txiaj ntsig zoo rau cov thyroid
Koj yuav tsum nce cov zaub mov nrog cov as -ham uas txhawb kev ua haujlwm ntawm koj cov thyroid. Sim noj tsawg kawg ib qho ntawm cov zaub mov uas muaj cov as -ham no txhua hnub.
- Noj ntau cov vitamin A. Cov zaub mov muaj vitamin A ntau ntxiv xws li zaub, xws li qos yaj ywm qab zib, zaub ntsuab thiab lwm yam zaub ntsuab tsaus, carrots, taub dag, zaub paj, zaub paj liab, taum pauv lub caij ntuj sov; txiv hmab txiv ntoo xws li cantaloupe, txiv nkhaus taw, thiab apricots; legumes, nqaij, daim siab, thiab ntses.
- Tyrosine yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm cov thyroid. Koj tuaj yeem pom qhov no hauv qaib ntxhw lossis qe dawb.
- Selenium kuj tseem pab tswj kev tsim cov thyroid. Brazil ceev yog qhov zoo tshaj plaws ntawm selenium. Koj tseem tuaj yeem pom selenium hauv tuna, nceb, nqaij nyuj, noob paj noob hlis, halibut, thiab taum pauv.
- Ntsuam xyuas koj cov iodine. Hauv kev tsim cov tebchaws, ntxiv rau koj cov iodine kom tsawg nrog iodine-based ntsev tuaj yeem txhim kho cov thyroid ua haujlwm; Txawm li cas los xij, hauv ntau lub tebchaws tau tsim, koj yuav muaj kev pheej hmoo rau iodine ntau dhau, uas tuaj yeem ua rau cov kab mob autoimmune thyroiditis. Tham nrog koj tus kws kho mob txog koj kev tau txais iodine thiab yog tias koj xav tau kho nws.
Kauj Ruam 5. Txwv cov khoom noj uas txwv cov thyroid
Yog tias koj muaj hypothyroidism, qhov ntawd txhais tau tias koj cov thyroid ua haujlwm qeeb dua li ib txwm. Qee cov khoom noj tuaj yeem cuam tshuam nrog koj cov thyroid ua haujlwm los ntawm kev tshem tawm nws, uas tuaj yeem ua rau hypothyroidism zuj zus. Txwv qee yam zaub, xws li zaub qhwv, Brussels sprouts, rutabagas, broccoli, thiab bok choy. Cov zaub mov no tuaj yeem cuam tshuam nrog kev nqus iodine hauv cov thyroid. Yog tias koj xav noj lawv, nco ntsoov ua kom sov lawv thiab tsis txhob noj lawv nyoos.
- Nws tau pom zoo kom txwv cov txiv laum huab xeeb/txiv laum huab xeeb vim qhov no tuaj yeem cuam tshuam nrog kev nqus cov iodine hauv peb lub cev.
- Koj yuav tsum tshem tawm cov zaub mov uas muaj qib siab ntawm mercury, xws li ntaj ntses, mackerel, shark, thiab feem ntau tuna. Cov zaub mov no cuam tshuam nrog koj cov thyroid.
Txoj Kev 2 ntawm 4: Txhawb Kev Ua Haujlwm Thyroid Los ntawm Kev Hloov Lub Neej
Kauj Ruam 1. Txo kev ntxhov siab
Kev ntxhov siab tuaj yeem cuam tshuam tsis zoo rau koj cov thyroid. Kev nyuab siab ua haujlwm ntau dhau ntawm cov qog adrenal, uas tuaj yeem ua rau cov thyroid tsis ua haujlwm. Cortisol qib kuj tseem nce ntxiv los ntawm kev ntxhov siab, uas cuam tshuam rau qib insulin thiab kev tshaib kev nqhis.
- Kev ntxhov siab kuj ua rau tib neeg noj ntau dhau lossis tig mus rau cov zaub mov tsis zoo, uas tuaj yeem cuam tshuam tsis zoo rau cov thyroid.
- Kawm cov tswv yim daws kev ntxhov siab, xws li ua pa tob tob, yoga, lossis tai chi. Lwm txoj hauv kev tuaj yeem suav nrog kev xav, zaws, thiab tsaug zog txaus.
- Kev siv sijhawm so los ntawm koj lub luag haujlwm tuaj yeem muaj txiaj ntsig zoo thiab kho tau zoo ib yam.
Kauj Ruam 2. Ua ntau ce aerobic
Ua kom koj qib kev ua si lub cev tseem tuaj yeem pab txhawb koj li kev ua haujlwm ntawm cov thyroid. Koj yuav tsum tsim lub hom phiaj ntawm 30 feeb ntawm kev tawm dag zog lub cev tsawg kawg tsib hnub hauv ib lub lis piam.
- Sim taug kev, ua luam dej, rowing tshuab, ellipticals, stair steppers, lossis ib daim ntawv qoj ib ce uas koj nyiam. Tham nrog koj tus kws kho mob kom paub tseeb tias tsis muaj kev txwv.
- Pib qeeb thiab nce qib ntawm koj tus kheej. Teeb lub hom phiaj tsim nyog rau koj tus kheej.
Kauj Ruam 3. Koom nrog kev cob qhia kom muaj zog ntxiv
Kev cob qhia lub zog kuj tseem tuaj yeem pab txhawb koj li kev ua haujlwm ntawm cov thyroid. Koj yuav tsum ntxiv ob rau peb hnub ntawm kev qhia ua dag zog rau koj li kev tawm dag zog lub lim tiam. Kev cob qhia lub zog tseem pab txhawb kev poob phaus thiab txo kev ntxhov siab.
Sim siv lub tshuab hnyav ntawm lub chaw dhia ua si. Koj tseem tuaj yeem nqa dawb tes taw hnyav li. Tham nrog koj tus kws kho mob txog kev tawm dag zog zoo rau koj
Txoj Kev 3 ntawm 4: Txhawb Koj Li Kev Ua Haujlwm Thyroid Kho Mob
Kauj Ruam 1. Mus ntsib koj tus kws kho mob
Yog tias koj muaj ib qho ntawm qhov pheej hmoo lossis cov tsos mob ntawm tus kab mob thyroid, mus ntsib koj tus kws kho mob thiab qhia rau nws paub koj qhov kev txhawj xeeb. Cov kab mob thyroid tuaj yeem kho tau thiab cov txiaj ntsig feem ntau zoo heev. Koj yuav tsum tau kuaj ntshav nrog rau kev kuaj lub cev thiab tshuaj xyuas koj cov tsos mob.
- Tsis txhob tso tseg mus ntsib koj tus kws kho mob. Paub ib txwm zoo dua li tsis paub.
- Qee yam tshuaj tuaj yeem cuam tshuam nrog koj cov haujlwm thyroid. Thaum koj mus ntsib koj tus kws kho mob, koj yuav tsum qhia rau nws paub txog cov tshuaj koj noj, suav nrog tshuaj ntxiv lossis tshuaj ntsuab, tshuaj ntsuab. Yog tias koj tau txais cov tshuaj xws li lithium, thioamides, alpha interferon, interleukin-2, cholestyramine, perchlorate, expectorants, aluminium hydroxide thiab raloxifene, tham nrog koj tus kws kho mob txog kev pheej hmoo mob qog noj ntshav.
Kauj Ruam 2. Ua txoj kev kho cov thyroid hloov
Thyroid hloov kho yog ib qho tshuaj kho mob rau hypothyroidism. Nws pab hloov cov thyroid ua haujlwm li qub. Qhov feem ntau yog hluavtaws T4 uas ua haujlwm zoo ib yam li T4 koj lub cev ua.
T4 hluavtaws yog noj ib hnub ib hnub los ntawm qhov ncauj, feem ntau yog thaum sawv ntxov peb caug feeb ua ntej noj tshais
Kauj Ruam 3. Noj tshuaj ntxiv
Koj tuaj yeem pab txhawb koj li kev ua haujlwm thyroid los ntawm kev noj zaub mov zoo thiab cov tshuaj vitamin uas muab lub cev nrog cov as -ham uas xav tau los txhawb kev noj qab haus huv ntxiv. Tsis txhob pib noj tshuaj ntxiv yam tsis tham nrog tus kws kho mob uas paub zoo hauv thaj chaw no ntawm kev tshaj lij. Kev noj tshuaj ntxiv rau tshwj xeeb cuam tshuam rau cov thyroid ua haujlwm yuav tsum tau ua raws txoj hauv kev.
- Koj tuaj yeem noj tshuaj ntxiv rau vitamin D, vitamin A, zinc, selenium, B12, thiab omega-3 rog.
- Nco ntsoov thaum koj noj cov tshuaj selenium uas koj tsis noj ntau dua 200 mg ib hnub.
Txoj Kev 4 ntawm 4: Nkag Siab Thyroid
Kauj Ruam 1. Kawm paub qhov tseem ceeb ntawm cov thyroid
Cov thyroid caj pas ua lub luag haujlwm tseem ceeb hauv ntau txoj haujlwm tseem ceeb. Cov thyroid pab tswj qib qib, ib txwm kub, hnyav, xav meej, teb lub cev rau lwm cov tshuaj hormones, thiab sib xyaw cov protein. Cov thyroid yog nyob ntawm lub hauv paus ntawm lub caj dab thiab qhwv ib ncig ntawm lub hauv ntej ntawm lub caj dab, zoo li txoj hlua khi lossis npauj npaim. Teeb meem cov thyroid tuaj yeem tsim sai sai lossis txhim kho ntau xyoo.
- Cov xwm txheej tshwm sim feem ntau uas cuam tshuam rau cov thyroid yog hypothyroidism, uas yog cov thyroid tsis ua haujlwm, thiab hyperthyroidism, cov thyroid ua haujlwm ntau dhau.
- Hom kab mob hypothyroid feem ntau yog Hashimoto's thyroiditis. Hashimoto's thyroiditis yog kab mob autoimmune uas lub cev tsim cov tshuaj tiv thaiv rau cov thyroid. Qhov no ua rau txo qis ntawm cov tshuaj hormones thyroid thiab cov thyroid tsis ua haujlwm.
Kauj Ruam 2. Paub txog cov xwm txheej txaus ntshai
Muaj ntau tus lej uas yuav ua rau koj muaj kev pheej hmoo rau hypothyroidism. Paub txog cov xwm txheej txaus ntshai tuaj yeem pab koj txiav txim siab yog tias muaj cov tsos mob uas koj muaj feem cuam tshuam nrog koj li kev ua haujlwm ntawm cov thyroid. Yog tias ib qho ntawm cov teeb meem no cuam tshuam rau koj, tham nrog koj tus kws kho mob txog kev kuaj cov thyroid. Kev tshuaj xyuas tuaj yeem pab txheeb xyuas kab mob thyroid thaum ntxov. Cov teeb meem no muaj xws li:
- Hnub Nyoog: Raws li muaj ntau yam teeb meem, kev pheej hmoo ntawm hypothyroidism nce raws li koj hnub nyoog.
- Tub los ntxhais: Cov poj niam muaj kev pheej hmoo siab rau hypothyroidism.
- Tsev Neeg Zaj Keeb Kwm: Cov kab mob thyroid feem ntau tshwm sim hauv cov tsev neeg. Yog tias ib tus txheeb ze ze tau muaj kab mob hauv cov thyroid, koj yuav muaj kev pheej hmoo ntau dua.
- Kab mob autoimmune: Muaj cov kab mob autoimmune ua rau muaj kev pheej hmoo ntawm cov kab mob thyroid.
- Kev kho mob keeb kwm ntawm hluav taws xob mus rau lub caj dab lossis hauv siab.
Kauj Ruam 3. Txheeb xyuas cov teeb meem thyroid
Cov kab mob hauv cov thyroid tau kuaj pom los ntawm ob qho tsos mob ntawm lub cev thiab cov txiaj ntsig ntawm kev sim. Koj tus kws kho mob yuav kuaj ntshav thiab kuaj koj cov thyroid stimulating hormones (TSH) los txiav txim seb koj puas muaj kev pheej hmoo.
