Konke Okufuneka Ukwazi Ngokutya kunye ne-PCOS
Ukuba ne- PCOS kuthetha ukuhlala phezu kwezinto ezisisiseko zokutya kunye nokuthintela umngcipheko wezinto ezinxulumene nesifo sesifo sikashukela , isifo sesifo , isifo senhliziyo , i- cholesterol ephezulu kunye nesifo se-metabolism njengoko unakho ngokutya. Ukongezelela, abaninzi abafazi abane-PCOS banomdla wokufumana ubunzima. Unokwazi ukunciphisa umngcipheko weengxaki kunye neempawu kunye nokulahlekelwa ngokunyanisekileyo kokutya ngokufanelekileyo.
Kodwa awukwazi ukuba ungaqala kuphi? Kuzo zonke izidlo zokutya, izongezo zokutya kunye nolwazi oluphikisanayo ngaphandle, kunokuba nzima ukuhlula phakathi kobuxoki kunye nozuko. Apha sinikeza inkcazo elula yezinto ezisisiseko zokutya ezixhamliweyo zePCOS eziye zanceda kakhulu.
Ukubaluleka kokulinganisela kuma-PCOS Sufferers
Naluphi na ukutya okunqandekayo kunokukhokelela ekusileleni ukuba ungeyinyameko ukuqinisekisa ukuba ufumana zonke izondlo ozoziphosa. Ngokulandela ukutya okuphantsi kweekhalori kunye nokubandakanya zonke iindawo zokutya ezinkulu, akukho mfuneko yokuzikhanyela ngamafutha, i-carbohydrate okanye iiprotheni. Ukutya okunempilo, okunokulinganisela kufuneka kuqulethe zonke izondlo ezibalulekileyo ezifunekayo ukugcina ubomi. I-carbohydrates yintloko yamandla emzimbeni. Ngokomgaqo-nkqubo we-urhulumente we-United States okhoyo wokutya, abesetyhini abaneminyaka engama-19 no-30 bafanele badle ii-ounce ezilingana nezilinganiso zembewu ngosuku ngalunye, kunye nesiqingatha sabo sisuka kwii-grains ezipheleleyo.
Unokufumana ama-servings of whole grains kwisonka, i-oatmeals, kunye nezinye iifom. Qiniseka ukuba ipakethe ithi "i-100% Yonke i-Grains" ukuqinisekisa ukuba oku kubalwa njengokukhonza. "Ilishumi elinesibini" okanye "i-Multi-Grain" ayinakuqulatha i-kernel ye-grain grain, apho kukho ubuninzi befiber kunye nesondlo.
Iiprotheni
Iiprotheni zinoxanduva lokukhula kunye nokugcinwa kwazo zonke izisele zomzimba kunye nezakhiwo, njengethambo, imisipha, iiseli zegazi, isikhumba kunye neenwele.
Ziyizona zinto ziphambili ze-enzyme, iiprotheni ezinceda ukuququzelela ezininzi iimpawu zamakhemikhali emzimbeni, kubandakanywa ukutyalwa. Ukutya okunempilo kufanele kubandakanye ama-2-3 ama-servings of protein ephilileyo imihla ngemihla. Zama i-inkukhu okanye inyosi, inhlanzi kunye neembotyi. Ezinye izityalo ziphezulu kakhulu kwiiprotheni. Ukudibanisa iquinoa kunye nemifuno ediyiweyo yenza isidlo sasinomdla kakhulu okanye isitya sokutya. Kubalulekile ukuba abafazi badle i-calcium eyaneleyo ekudleni kwabo. Iimveliso zonyama ezincinci eziphantsi kwezona zinto zineemithombo eziphambili zeprotheni. Zama ukunciphisa ama-yogurts amafutha, i-cottage shiese nobisi.
I-carbohydrate
Iintlobo nemifuno zibalulekileyo ekunikezeni ezininzi iivithamini kunye neemaminerali ezibalulekileyo kwimpilo. Abasetyhini abaneminyaka engama-19 no-30 kufuneka badle iikomityi zezityalo ezi-2 kunye ne-2 1/2 iindebe zemifuno imihla ngemihla. Phakathi kweentlobo ezahlukeneyo zemifuno, izikhokelo zokutya ezikhoyo ziphakamisa iikomityi ezi-3 zobumnyama obumnyama, iikomityi ze-orange, iikomityi ezintathu zeembotyi ezomileyo kunye nee-peas, kunye neekomityi ezintathu zemifuno yesitashi nganye ngeveki. Kukho iindlela ezininzi ezilula zokufaka imifuno eninzi ekudleni kwakho. Yidla isaladi ngesidlo ngasinye. Zama ukuba ne-egg omelet emhlophe kunye nemifuno exubekileyo ekuseni. Ukuhambisa imifuno esinqunyiwe okanye isiqhamo sesityalo emva kwemini kwintlanzi esikhundleni se-chips okanye enye i-snack eyenziweyo iyindlela elula yokusika iikhalori.
Amafutha
Amafutha, okanye i-lipids, inxalenye ebalulekileyo yokutya kwethu, kwaye akumele ipheliswe ngokupheleleyo. Kwimilinganiselo efanelekileyo kunye neendidi, amafutha aya kunika ubuninzi beemfuno ezifunekayo ukuze sifike ngosuku. Ukongezelela, bayaxhasa kwaye baxhamle izitho zethu zangaphakathi, zikhusele ezibi. Amafutha atholakala phantse zonke iintlobo zokutya, ukusuka kwibhotela kunye namafutha ukuya kwimveliso yobisi, ukutya kunye nokutya okucwangcisiweyo.
Izikhokelo zamanje zicebisa ukuba ii-hydrogenated kunye namafutha atshintshe zimele zigwenywe. Amanye amafutha kufuneka athathwe xa kunokwenzeka. Ngokuqhelekileyo, inqatha kufuneka ibe yinto engaphantsi kwe-30% ye-caloric yakho yokudla imihla ngemihla, kunye namafutha azalisiweyo kufuneka abe ngaphantsi kwe-10%.
Zama ukugcoba imifuno okanye inkukhu endaweni yokucima. Yindlela ehle kakhulu yokusika amafutha. Kukho amaninzi amanqanawa kunye neziqholo ongazisebenzisayo ukunambitha ukutya kwakho, awuyi kuphinda uphose amanqatha. Esikhundleni sokusebenzisa ukugcoba i-salad yokugcoba, ioli yeoli yomncinci kunye ne-balsam okanye enye iviniga igqwesileyo. Kwakhona, zama ezinye zeentlobo ezincinci zokutya ezifana nobisi, ushizi kunye ne-mayonnaise.
Amanzi
Ekugqibeleni, esinye sezidalwa zokutya okunempilo ngamanzi aneleyo kunye nokutya kwamanzi . Ukongezelela ekubuseni komzimba womzimba, amanzi atholakala kuyo yonke iseli ngaphakathi komzimba kwaye kuyimfuneko yokugcina isimo. Amanzi yinxalenye ebalulekileyo kwimimangaliso yamachiza amaninzi kunye neengcebiso ekugungxeni nasekuhambeni kwemveliso yerkunkuma. Nangona umzimba uvelisa amanzi njengeproduct kwiimpendulo ezininzi zeekhemikhali, kufuneka zithathwe rhoqo ukuze zigcine imisebenzi ebalulekileyo yomzimba.
Ukongezelela kumanzi afana nobisi, ikhofi kunye neyeyi, amanzi atholakala kwiziqhamo kunye nemifuno. Kubalulekile ukugcina amanzi okwaneleyo ngokusetyenziswa kwamanzi rhoqo. Nangona ezinye izikhukhula zenza igalelo lwamanzi, zongeza iikhalori kunye noshukela. Utywala lwe-caffeinated efana nekhofi kunye ne-soda empeleni kukukhuthaza ukulahlekelwa kwamanzi kwaye ngoko ke akufanele kuthathwe njengengxenye yokudla kwamanzi. Ukuba usela i-soda eninzi, zama ukudibanisa i-juice ye-fruit juice kwi-seltzer yamanzi. Ingumdlali omkhulu.
Ngaphantsi: Gcina kulula
Ukutya okunempilo akumele kube yinto engqongqo okanye kunzima ukuyigcina. Enyanisweni, kulula ukunamathela kwinkqubo entsha xa wenza utshintsho oluncinane kwaye uzibophezele. Okokuqala, zama nje ukufaka isaladi kunye neglasi yamanzi ngaphambi kokutya. Emva koko uzame ukushintshela kwimveliso yeebisi ezincinci kunokuba i-fat-counter counterparts. Njengoko utshintsho ngalunye luba luqhelo kwaye awusayi kuphinda ucinge ngabo, zama ukuphumeza enye. Okokugqibela, ungabi nzima kuwe. Iintsilelo zenzeke. Ukuba kwaye nini na umntu, vumelani, kwaye qhubeke phambili. Musa ukuzibetha ngaphezu kwesigqibo esifanelekileyo. Endaweni yoko, zama ukukhumbula ukuba wenze ubuchule ngokuzayo. Umnqweno omhle