Indlela yokutya okuchasayo yokuncedisa abafazi abane-PCOS
Njengoko ixesha lihamba, abaphandi basondela ekufumaneni iimpendulo malunga nezizathu kunye neyeza zonyango lwe-polycystic ovary syndrome (i-PCOS), ingxaki yokuzala kunye ne-endocrine echaphazela malunga ne-10% yabasetyhini bokubeletha eMelika.
Enye into esandula phambili iyaqonda ngakumbi indima yokuvuvukala kwi-PCOS kunye nokuba ingaba yintoni imbangela ye-syndrome, kunye neengxaki ezinxulumene nexesha elide.
Xa kuthelekiswa nabasetyhini obufanayo (ubuncinci, abaphakathi kunye nokugqithisa kakhulu), abafazi abane-PCOS banamanqanaba aphezulu abamakishi abanobukrakra. La manqaku aquka amanqanaba aphezulu eprotheyini esebenzayo e-C (CRP), ii -cytokines ezinokutsha ezikhulayo kunye ne-chemokines, isibalo segazi elimhlophe kunye nokuxinzezeleka kwe-oxidative .
Enye imfundiso ye-inflammation ephezulu ebonwe kwi-PCOS yabasetyhini ngenxa ye-orrogens ephezulu ekhuthaza ukuveliswa kwe-insulin . Amanqanaba aphezulu e-insulin athatha inzuzo ekuzuzeni ubunzima obangela ukuvutha okukhulu. Ngaloo ndlela umjikelo onobungozi uqhubekela phambili kubasetyhini abane-PCOS.
Ukuvuvukala kunokubangelwa kukutya, oku kunokunyusa uxinzelelo lwe-oxidative ukuvuselela impendulo yokuvuvukala (nangaphandle kokufumana ubunzima). Ukutya okuphezulu kwi- carbohydrate kuhambelana nompendulo onokuvuthayo. Ukutya ukutya okuchasayo kungaphikisana nenye yokuvuvukala kwabasetyhini abane-PCOS kwaye uncede ukuphucula imiba emibili kunye nokuzala.
Kwiphononongo epapashwe kwiNew American American Journal of Sciences yezoNyango , abafazi abane-PCOS balandela isidlo saseMedithera sokutya okuvuvukala kwiinyanga ezintathu. Oku kutya kwenzelwe ukuba kubekho ikhalori ephantsi, i-fat fat-fat-saturated index, i-index glycemic index kunye ne- fiber -to-high. Ukwakhiwa kokutya kwakungama-25% amaprotheni, amafutha angama-25% kunye nama-carbohydrate angama-50 kwaye agxininisa ukutya okunokutsha okufana nokuloba iintlanzi, i-legumes, i-nut, ioli, iitrob, iziqholo kunye ne-tea ehlaza.
Iziphumo: abafazi balahlekelwe ngu-7% womzimba wabo kwaye babonisa ukuphucula okukhulu kwi-cholesterol yabo, uxinzelelo lwegazi kunye nabamakishi abanobukrakra. Amashumi amabini anesithathu ekhulwini yabasetyhini aphinde abuyele ekuhambeni kwexesha kunye no-12% wakhulelwa kule ndlela yokutya.
Ngaba unomdla wokuzama le ndlela yokutya ukuze ubone indlela ekukunceda ngayo? Hlola ezi ndlela ezilula zokufaka ukutya okuchasene nokutya kunokutya kwakho.
Iindlela ezilula zokutya isidlo esichasayo
- Indawo yokutya i-carbohydrate yonke imihla
- Gwema ukutya kokutya kunye nokusela
- Yenza isigamu sakho imifuno yeplate
- Yidla iintlobo ezahlukeneyo zeziqhamo
- Ukutya imithombo engafumanekiyo enamafutha afana neeflexseeds , ioli yeoli, kunye neentonga
- Yidla iimbotyi kunye namaqabunga amaninzi ngeeveki nganye
- Nciphise inyama ebomvu rhoqo emva kweveki ezimbini
- Yidla i-omega-3 intlanzi ezityebi (i-salmon, ityhuna, i-trout) kabini ngeveki
- Sebenzisa imifuno kunye neziqholo ezifana ne-ginger, i-pepper, i-pepper emnyama, i-curcum, amaqabunga e-bay, i-fennel, i-anise, i-caraway, i-cumin, i-coriander, i-clove, i-cinnamon, i-marjoram, i-rosemary kunye ne-thyme ukutya
- Phuza itiye eluhlaza nsuku zonke
Ukukhangela iipesiti ze-PCOS ezinobungane? I-PCOS Isondlo I-Cookbook ye-Cookbook: 100 I-Easy and Delicious Foods All Recipes Yokubetha i- PCOS inokupheka okuphefumulayo kunye nezicwangciso zokutya eziphefumlelweyo ngokutya kweMedithera.
> Imithombo:
> González F. Ukuvuvukala kwi-Polycystic Ovary Syndrome: ukuxhaswa kwe-insulin ukuxhatshazwa kunye nokungasebenzi kwe-ovarian. Steroids. 2012 Mar 10; 77 (4): 300-5.
> Amany Alsayed Salama, uEzzat Khamis Amine, Hesham Abd Elfattah Salem, kunye noNesrin Kamal Abd El Fattah. 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.