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Hypothyroidism is a condition in which the body does not make enough thyroid hormone. Thyroid hormones help control cell growth, repair, and metabolism. As a result, people with hypothyroidism may feel tired, lose hair, gain weight, feel cold, depressed, etc. Food alone will not cure hypothyroidism. However, the right combination of nutrients and medications can help restore thyroid function and minimize hypothyroid symptoms. So, what should hypothyroid patients eat? Let's answer in the article below.
1. What is hypothyroidism?
The thyroid is a small, butterfly-shaped gland located near your neck. It makes and stores thyroid hormones, which affect nearly every cell in your body. When the thyroid gland receives a signal called thyroid-stimulating hormone (TSH), it releases thyroid hormone into the bloodstream. This signal is sent from the pituitary gland, a small gland located at the base of your brain, when thyroid hormone levels are low.
Sometimes, the thyroid gland does not secrete thyroid hormone, even when there is a lot of TSH. This is called primary hypothyroidism and is the most common type of hypothyroidism. Hypothyroidism affects 1-2% of people worldwide and is 10 times more likely to affect women than men. About 90% of cases of primary hypothyroidism are caused by Hashimoto's thyroiditis, an autoimmune disease in which the immune system mistakenly attacks your thyroid gland.
Other causes of primary hypothyroidism are iodine deficiency, genetic disorders, taking certain medications, and surgical removal of part of the thyroid gland.
Hypothyroidism due to lack of thyroid hormone (TSH) occurs when the pituitary gland is not working properly and is called secondary hypothyroidism. Thyroid hormones are very important. They help control growth, cell repair, and metabolism — the process by which your body converts what you eat into energy.
Your metabolism affects your body temperature and how quickly you burn calories. That's why people with hypothyroidism often feel cold and tired and can easily gain weight.
Suy giáp ảnh hưởng đến 1 – 2% số người trên toàn thế giới
2. How does hypothyroidism affect your metabolism?
Thyroid hormone helps control your metabolic rate. The faster your metabolism, the more calories your body burns at rest. People with hypothyroidism make less thyroid hormone. This means they have a slower metabolism and burn fewer calories at rest.
A slow metabolism comes with a number of health risks. It can make you tired, raise your blood cholesterol, and make it harder for you to lose weight. If you find it difficult to maintain your weight with hypothyroidism, try moderate or high-intensity cardiovascular exercise, which includes exercises like brisk walking, running, hiking, and rowing. .
Research shows that moderate to high intensity aerobic exercise can help increase your thyroid hormone levels. In turn, this can help speed up your metabolism. People with hypothyroidism may also benefit from increasing their protein intake. Research shows that a high-protein diet speeds up your metabolism.
3. What nutrients are important for patients with hypothyroidism?
3.1. Iodine
Iodine is an essential mineral needed to make thyroid hormones. Therefore, people with iodine deficiency may be at risk for hypothyroidism. Iodine deficiency is very common and affects almost a third of the world's population. However, this is less common among people from developed countries such as the United States, where iodized salt and iodized seafood are widely available.
If you have an iodine deficiency, consider adding iodized table salt to your meals or eating more iodine-rich foods like seaweed, fish, milk and eggs. In fact, iodine supplements are not necessary because you can already get plenty of iodine from your regular diet. Some studies have also shown that consuming too much of this mineral can be harmful to the thyroid gland.
3.2. Selenium
Selenium helps “activate” thyroid hormones so they can be used by the body. This essential mineral also has antioxidant benefits, which means it can protect the thyroid gland from damage by molecules called free radicals.
Adding selenium-rich foods to your diet is a great way to increase your selenium levels. Such as Brazil nuts, tuna, sardines, eggs and legumes. However, avoid taking selenium supplements unless advised by your doctor. Supplements often provide large doses, and selenium can be toxic when used in large amounts.
3.3. Zinc
Like selenium, zinc helps the body “activate” thyroid hormones. Studies have also shown that zinc can help the body regulate TSH, the hormone that tells the thyroid gland to release other thyroid hormones.
Zinc deficiency is rare in developed countries, as zinc is abundant in the food supply. However, if you have hypothyroidism, you should eat more zinc-rich foods like oysters and other shellfish, beef, and chicken.
Research shows that iodine, selenium, and zinc are especially beneficial for people with hypothyroidism. However, it's best to avoid iodine and selenium supplements unless your doctor recommends them.
Kẽm giúp cơ thể “kích hoạt” các hormone tuyến giáp
4. Which nutrients are harmful?
Some nutrients can be harmful to the health of people with hypothyroidism. Goitrogens are compounds that can interfere with the normal function of the thyroid gland. Surprisingly, many common foods contain goitrogens, including:
Soy foods: Tofu, tempeh, edamame,... Some vegetables: Cabbage, broccoli, kale, soups cauliflower, spinach,... Fruit trees and starchy plants: Sweet potatoes, cassava, peaches, strawberries,... Nuts and seeds: Millet, pine nuts, peanuts,... However, Goitrogens activity can be lost with cooking and is therefore not a cause for concern.
5. Foods to avoid
Fortunately, you don't need to avoid many foods if you have hypothyroidism. You should avoid eating highly processed foods because they are often high in calories. This can be a problem if you have hypothyroidism because you can easily gain weight.
Here is a list of foods and supplements you should avoid:
Millet. Highly Processed Foods: Hot dogs, cakes, cookies, etc. Supplements: Adequate intake of selenium and iodine is essential for thyroid health, but too much can be harmful. Take selenium and iodine supplements only if your doctor has directed you to do so. Here is a list of foods you can eat in moderation. These foods contain goitrogens or are known irritants if consumed in large quantities.
Soy foods: Tofu, tempeh, edamame beans, soy milk,... Cruciferous vegetables: Broccoli, kale, spinach, cabbage,... Some fruits : Peach, pear and strawberry. Beverages: Coffee, green tea, and alcohol - these drinks can irritate your thyroid. People with hypothyroidism should avoid millets, processed foods, and supplements like selenium and zinc (unless your doctor recommends them). Foods that contain goitrogens in moderation are fine, unless they cause discomfort.
6. Food to use
There are many food options for people with hypothyroidism, including:
Eggs: Whole eggs are best because iodine and selenium are found in the yolks, while the whites contain more protein. Meat: All types of meat, including lamb, beef, chicken,... Fish: All seafood, including salmon, tuna, halibut, shrimp,... Vegetables: All All vegetables - cruciferous vegetables are edible in moderation, especially when cooked. Fruits: All fruits, including berries, bananas, oranges, tomatoes,... Gluten-free grains and seeds: Rice, buckwheat, quinoa, chia seeds, and flaxseeds. Milk: All dairy products, including milk, cheese, yogurt,... Beverages: Water and other non-caffeinated beverages People with hypothyroidism should eat a diet that includes vegetables. , fruit and lean meat. They are low in calories and very filling, which can help prevent weight gain. People with hypothyroidism have many healthy food choices as listed above.
Những người bị suy giáp nên lựa chọn thực phẩm lành mạnh
7. Tips to maintain a healthy weight
It is easy to gain weight when you have hypothyroidism due to a slow metabolism. Here are some tips to help you maintain a healthy weight.
Rest much. Try to get 7-8 hours of sleep every night. Sleeping less than this has been linked to increased fat, especially around the belly area. Practice mindful eating. Eating “sensely,” specifically paying attention to what you're eating, why you're eating, and how fast you're eating can help you feel your food better. Studies have also shown that this can help you lose weight. Try yoga or meditation. Yoga and meditation can help you reduce stress and improve your overall health. Research has also shown that they help you maintain a healthy weight. Try a low to moderate carb diet. Eating a low to moderate amount of carbs is very effective for maintaining a healthy weight. However, avoid trying the ketogenic diet because eating too few carbs can lower your thyroid hormone levels. Above is the answer to the question hypothyroid patients should eat and what to avoid? Please follow the website: Vinmec.com regularly to update many other useful information.
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Reference article: healthline.com
