Ngokuqinisekileyo, uyazi ukuba kufuneka udle ukutya okunempilo ukuphucula iimpawu zakho ze-polycystic syndrome (PCOS), kodwa ngamanye amaxesha oko ucinga ukuba uphilile ngokwenene kunokusasaza imizamo yakho emihle.
Njengombhalisi wezondlo onokutya kunye nomsunguli weziko le-PCOS Isondlo, ndisebenze kunye namawaka amabhinqa ahlupheke kwi-PCOS. La mabhinqa afika kum uncedo ukuphucula izidlo zabo ukuze baphucule imeko yabo kwaye bafezekise iinjongo zabo nokuba ngaba ukulahleka kwesisindo, ukunciphisa umngcipheko we-2 wesifo sikashukela, okanye ukwandisa ukuzala kwabo.
Ndenza uvavanyo lwe-PCOS lokutya okunomsoco kwisigulane ngasinye endihlangabezana nayo ukufumanisa apho bangenza khona ukuphucula ukutya kwabo, kwaye ukuba bayadla ngendlela eya kunciphisa imizamo yabo yokufezekisa iinjongo zabo.
Nazi izihlomelo ezisixhenxe eziqhelekileyo zokutya ukutya abafazi abane-PCOS bavame ukwenza kunye nendlela yokuzilungisa.
Ukutya okuninzi kakhulu kwixesha elilodwa
Inkolelo yokuba abafazi abane-PCOS akufanele batye iziqhamo . Hayi, isiqhamo asinaso iswekile kakhulu kuyo kwaye akukho, isiqhamo asifani nokutya i-cubes. Isiqhamo sinikeza ezibalulekileyo izondlo, i-fibre kunye ne-antioxidants ezinokuthi zinciphise amanqanaba e-insulin.
Iphutha elikhulu ndibona abafazi abane-PCOS benza nangona besidla iziqhamo ezininzi ngokukhawuleza. Ngokomzekelo, benza i-smoothie equka iziqwenga ezininzi okanye iikomityi zesiqhamo. Okanye, mhlawumbi bacinga ukuba isiqhamo sempilweni, ngoko kulunge ngakumbi kwisidlo sasekuseni okanye ixesha lokutya. Oku kungabangela ingxaki njengeziqhamo ngumthombo we-carbohydrates.
Njengamanye ama-carbs, kukulungele ukusabalalisa ngemini yonke imihla, njengesinye isiqhamo sesithelo kwi-smoothie okanye kunye ne-snack, endaweni yazo zonke kanye kanye eziza kuba ne-insulin kunye namazinga e-glucose.
Ukuhlala Ekudleni 'Ukutywala' Ukutya
Ukuba ugwema ukutya okunamafutha aphezulu, usenokuba wenza iphutha elikhulu elingakwazi ukuguqula imichimo yakho yokutya.
Abanye abesifazana abane-PCOS, ngakumbi abo bakhule ngexesha le-fat-free food craze, banokuphephelisa i-fat ngenxa yokwesaba kuya kubangela ukuba batye.
Ingxaki ngolu hlobo kukuba ukutya okunamafutha kuwo akuphakamisi i-glucose kunye namazinga e-insulin afana neprotheni kunye nokutya kwe-carbohydrate. Ukuba nantoni na, amafutha anceda ukuzinzisa ushukela wegazi kunye namazinga e-insulin. Ikwabonelela ngolwakhiwo olunomdla olongeza ukwaneliseka ekudleni. Abo badla amanqabana amancinci banokuba banelisekile ukutya kwabo, okanye baneziqwenga zeeshukela eziphantsi kwegazi ezingakhokelela kwizifiso ze-carb okanye i-binges yokutya.
Ukutya okunotyebi kwi-omega-3 amafutha (ioli yeoli, i-avocado, i- nuts , inhlanzi ehlambulukileyo), inenzuzo ngokukhethekileyo kwabasetyhini abane-PCOS njengoko banokunceda ukunciphisa umngcipheko wesifo senhliziyo, ukulwa nokuvuvukala, nokuxhasa ukukhulelwa okunempilo.
Isibalulekileyo kukudla inani elifanelekileyo leoli ukwenzela iikhalori ozifunayo. Izikhokelo zikaRhulumente zincoma amaMerika adle ukuya kuma-30 eepesenti yazo zonke iikhalori zansuku zonke ngamafutha, kwaye akhuthaze ukutshintshwa kwee-carbohydrates ecocekileyo kunye namafutha omega-3 aphilileyo.
Ukudla ukudla
Ukuba uzama ukugawula iipounds, ukunqumla ukudla akuyona indlela yokwenza. Imizimba yethu yenzelwe ukusebenzisa ukutya kwamandla. Ukuhamba ixesha elide ngaphandle kokutya kubangela ukuba amazinga eshukela egazi adibanise.
Ukuba ufumana "u-Hangry" (ukwanda ngokukrakra okanye umsindo obangelwa ukungabikho kokutya), uyazi into endiyithethayo. Ngokuqhelekileyo, ukutya okuninzi (iikhalori) kuya kufuneka kudliwe ukuze kuveliswe iswekile ephantsi yegazi, eya kuphakamisa amanqanaba e-insulin ngaphezulu.
Esikhundleni sokusila ukudla, kudla inani elincinci lembewu, iiprotheyini kunye namafutha enempilo ngexesha lokutya rhoqo.
Ukungaphumeleli kwiProtheyini
Ngamanye amaxesha ndiyabona abafazi ne-PCOS bengadli iprotheni eyaneleyo. Isizathu esikhulu sale nto sinokuthi banesifiso esinamandla sokutya kwe-carbohydrate kunye neesekese baze bafune ezi ntlobo zokutya ukuze bawanelise, kungekhona iprotheni.
Ngaphandle kweprotheni eyaneleyo, ushiywe kukutya okuphezulu kwi-carbohydrates, eya kuba negalelo ekukhuseni kwe-insulin kunye nokuvuvukala, ukuphazamisa iimpawu ze-PCOS. Ukutya okuphezulu kwe-carbohydrate kuya kwenza kube ngumngeni ukuzinzisa izinga lokushukela egazini elibangelwa amanqanaba aphezulu okanye aphantsi kakhulu.
Ukuba unzima ukufumana iprotheni eyaneleyo ekudleni kwakho, zama kwaye wenze iprotheni igxininise ekudleni kwakho kunye nokutya kunokutya kunokudla ukutya kwe-carbohydrate. Ukutya iprotheyini yokutya kwasekuseni (i-omelet umzekelo), yindlela efanelekileyo yokuqalisa usuku ngezinga elincinci le-glucose.
Ukungadli okwaneleyo (okanye nayiphi na) Imifuno
Kukho isizathu sokuba sixelelwe ukuba sidle izigulane zethu: imifuno ihlinzeka ngamagciwane anesifo kunye ne-fiber engancedisa i-PCOS kwaye iphantsi kwee-carbohydrate.
Ukuba utyhila imifuno, yidle enye, okanye ungadli nantoni na, yenza umngeni wakho ukuba ungeze ngaphezulu. Cinga isiqingatha seplate yakho ukuze ube yimifuno engekho-starchy njenge-carrots, isipinashi, ubhontshisi obuhlaza kunye ne-squash. Yenza imifuno enomdla ngokusebenzisa imifuno kunye neoli, okanye ioli yeoli. Ukusebenzisa iindlela ezahlukeneyo zokupheka (eziluhlaza, ezigcobileyo, ezikhuniweyo) nazo zingenza ukutya kwezigulane zakho ezivuyisa kakhulu.
Uphela Ukusela Amanzi
Amanzi ngokubalulekileyo kubalulekile kwimpilo enhle (kunye nokuphila kwethu), kodwa kukho ezinye iziphuzo ezinganakunakwenzekayo ezinokuthi ziba njengomngcipheko nazo, ezibonelela ngezinye iinkonzo kubasetyhini abane-PCOS ukuba amanzi awenzi.
I-Green green ithwalwe ngama-antioxidants kwaye iboniswe ukunciphisa ukuxhatshazwa kwe-insulin kunye ne-testosterone kubasetyhini abane-PCOS. Xa zongezwa kwisondlo esinobutyebi, i-tea eluhlaza yabanceda abafazi ngokunciphisa kakhulu amanqamzana abo kunye nokuphucula iimpawu zeempawu ezichaphazelekayo ezinxulumene ne-PCOS.
I-Resveratrol, enye i-antioxidant efumaneka kwiwayini ebomvu, yaboniswa kwi-testosterone ephantsi kunye namazinga e-insulin kubafazi abane-PCOS.
Kwaye ukusela ikofi ngokumodareyitha, isiselo esithandwa kakhulu, uye waboniswa kumgangatho we-insulin kwaye unciphisa umngcipheko wesifo sikashukela sesi-2.
Ukutya Ngethuba ebusuku
Ukuba emva kokudliwayo kwaye uziva iintlungu zendlala, yindlela yakho yomzimba ekunxibelelana nawe ukuba ifuna amandla. Ngaphandle koko, ukuba awulambile kodwa ukhathazekile, ukhathele, ugxininise okanye uzive ezinye iimvakalelo kwaye ufuna ukutya, usebenzisa ukutya ngezizathu ezingokomzwelo . Ukutya xa ungelambile kunceda ekuzuzeni umzimba.
Ukuba uzifumana ungenanto engacingiyo xa ukhangele iTV okanye wenze enye imisebenzi, yima. Zama ukubukela i-TV kwigumbi elingaphandle kwekhitshini, ukuxubha amazinyo, nokuba nekomityi yetiyi eshushu.
> Imithombo:
> Amany Alsayed et al. I-Combo Dietary Inflammatory Dietary kwi-Women's Overweight and Obese ne-Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.
> Asemi Z et al. I-DASH Diet, Ukuphikiswa kwe-insulini, kunye neSerum hs-CRP kwi-Polycystic Ovary Syndrome: Uvavanyo oluLungisiweyo lweCliniki eLawulayo. IHorm Metab Res. 2014.
> Ming Ding et al. Umbutho weKhompyutha yokuThengisa ngeMali epheleleyo kunye neNkcazo yokufa kweeMpawu eziThathu ezinkulu. Ukuhamba. 2015; 132 (24): 2305-15.