Njengombhalisi wezondlo onomdla wesondlo ocebisa abafazi nge-polycystic ovary syndrome rhoqo, enye yemibuzo eqhelekileyo ndiyifumana kubasetyhini malunga ne-carbohydrates. Uninzi lwabasetyhini abane-PCOS besoyika i- carbohydrate. Nangona kubalulekile ukubeka iliso uhlobo lwakho kunye nenani lama-carbohydrate, akukho sizathu sokubayike njengoko zibonelela izondlo ezibalulekileyo ze-PCOS.
Nantsi into oyaziyo.
Ziziphi iiCarbohydrates?
Ii-carbohydrate zakhiwa ngamaqela eamolekyuli, ezaziwa njenge-saccharides. Ezi i-saccharides ziqulethe i-carbon, i-hydrogen kunye ne-athomu ye-oksidi. Kukho ezimbini iiklasi eziphambili ze-carbohydrate: ezilula kwaye ezinzima. I-carbohydrate elula ine-saccharides enye okanye ezimbini (i-mono-ne-di-saccharides, ngokulandelanayo) idibene kunye. Ngokuyinhloko iishukela, ezifumaneka kwiziqhamo, ubusi, ubisi (njenge-lactose) kunye ne-sweetenerers. I-carbohydrate edibeneyo iqukethe ama-saccharides amaninzi (i-polysaccharides) kwaye iyaziwa njenge-starches and fibers ezifunyenwe kwiimifuno, iinkozo kunye nemigqabi. I-carbohydrate eninzi ifana ne- index glycemic index okanye iphakame kwi-glucose yegazi.
Indima yeCarbohydrates for Our Bodies
Inxaxheba ephambili ye-carbohydrates kukunika amandla umzimba. Ukuphuka kwe- glucose ngaphakathi kweeseli kuvelisa iimelelekyuli zamandla ezingasetyenziswa.
I-glucose iyimithombo ekhethiweyo yamandla ngaphakathi emzimbeni, nangona iiprotheni kunye neoli zingasetyenziswa xa kuyimfuneko. Xa kufuneka iimfuno zamandla, i-glucose igcinwe kwisibindi njenge-glycogen, ngoko iyakucatshulwa ukwenza ezinye iicube, ezifana nekeratin (ezifunyenwe emininini), i-ribose (efumaneka kwi-DNA ne-RNA) kunye ne-hyaluronic acid (esetyenziselwa ukucoca amajoyina ).
I-glucose engaphezulu iguqulwa ibe yi-triglycerides kwaye igcinwe kwiisisiti ezinamafutha .
Umzimba Usebenzisa njani iCarbohydrates?
Inkqubo yokugaya iqala kwisisu njengoko i-carbohydrate idilizwe kwizinto zayo ze-monosaccharide. Uninzi lokugaya kwenzeka kwi-intestine encinci njengoko ubuninzi bokutya bubonakala kwi-enzymes ekhethekileyo. Isitashi sitshiswa ngendlela encinci kakhulu kunamaqheqheqheji alula. Umzimba womntu awunayo i-enzymes efunekayo ukuze aphule imicu. Esikhundleni salokho, i- fiber igqityiwe emanzini, igesi kunye nezinye izixhobo ngamabhaktriya kumzila wamathumbu emathumbu, ukunciphisa ukunyuka kokutya okukhokelela ekubeni uzive uzele.
Xa ama-carbohydrates aphulwe phantsi kwi-monosaccharide okanye izinto ezilula, zithathwa ngodonga lwamathumbu kumanzi apho zihamba khona kwiibindi kwaye ziguqulwa zibe yi-glucose. Isibindi silawula ukugcinwa kwe-glucose kwigazi. Ukuba ukuxilongwa kwegazi kuphezulu, i-pancreas ifihla i- insulin ukuhambisa i-glucose kwiiseli nakwigazi. Ukuba izinga le-glucose yegazi liqala ukuwa, i- glucagon ifihliwe ukwenzela ukwandisa inani le-glucose ukuba isibindi singabuyela kwigazi.
Ziziphi izixhobo zokutya zeCarbohydrates?
Ukutya oku kuqulethe i-carbohydrates:
- Iingqolowa
- I ziqhamo
- Imifuno
- Ubhontshisi kunye nemigqabi
- Ubisi kunye ne yogurt
Iingqolowa ziqulethe inani eliphezulu le-carbohydrates ngokukhonza, kunye nemilinganiselo ehlukeneyo yefiber. Iingqolowa ezipheleleyo kunye nemveliso ye-bran ine-fiber ephezulu kuneziqhamo ezimhlophe kunye nezicatshisiweyo. Imifuno iqulethe kakhulu, ikakhulukazi kwiimbotyi, iipayi, ingqolowa kunye neetatata. Imifuno yamanzi okanye engekho isisityambo ezifana ne-lettuce, isitshalo seqanda, kunye ne-squash ziqukethe ubuncinci be-starch. Iintyatyambo ziqulethe iishukela, nangona izikhumba ziqulethe i-fiber.
Zingaphi i-Carbohydrates Ndingayidla Ngamhla?
Nangona kungekho ziphakamiso ezithile eziye zabekwa, kuqikelelwa ukuba ama-50% ukuya kuma-60% eekhalori kufuneka avele kwi-carbohydrate, ngokukodwa i-carbohydrates enzima.
Ekubeni abafazi abane-PCOS bavame ukuba namazinga aphezulu okukhushulwa kwe-insulin, kunconywa ukuba badle amancinci amancinci, mhlawumbi ngaphantsi kwama-50% eekhalori ezipheleleyo. Umyinge omdala kufuneka asebenzise ama-25g ukuya kwi-35g yefibhasi ngosuku ngalunye, kwaye amisele iishukela ezilula okanye ezongeziweyo kwi-10% yeekhalori ezipheleleyo. Oko kuthetha ukuba ekudleni okuphakathi kwama-1,800 khalori, iikhalori ezi-900 ukuya kuma-1,080 zimele zivela kwi-carbohydrates, kunye noshukela kufuneka kubekwe kwi-45g ngosuku.
Ukutya okunempilo kufanele kube ne-6 ye-ounce servings ye-carbohydrate enesonka, i-3 kuya kwe-5 yokutya kwemifuno, kunye ne-2 ukuya kwe-4 yeziqhamo zesityalo ngasinye ngosuku. Khetha imifuno eluhlaza okwesibhakabhaka xa kunokwenzeka, kwaye uzame ukunciphisa imifuno enomsila onjengee-peas, ingqolowa kunye namazambane. Iintlobo zenza i-dessert enkulu okanye i- snack esikhundleni sokushukela ushukela njengama-cookies okanye ikhekhe. Zama ukuphepha amagqabi amhlophe kunye ahlanjululwayo, kwaye ukhethe endaweni yokutya isonka, i-pasta, kunye neefere. Xa ukhetha i-carbohydrate enempilo kunye neekhalori zokubeka esweni, akukho nto ifanele ikhutshwe. Kodwa qaphela iikhalori iipesele kunye ne-carbohydrate ezifaka isandla ekuthandeni kwakho imihla ngemihla.
Ukufumana isiluleko sokuncedisa ngokomntu, qhagamshelana nomntu orejistiweyo obhalisiweyo onokutya okunokondlo kwi-PCOS.
Ukuhlaziywa yi-PCOS Expert Angela Grassi, MS, RDN, LDN