Ukutya kunye nendlela yokuphila yindlela yokuphambili yokuphathwa kwabafazi ne-PCOS. Nazi iindawo ezi-5 ezibalulekileyo kwimpilo enempilo ye-PCOS.
1. Yidla ukutya okunempilo
Ngokuqinisekileyo, uyazi ukuba ukutya okunempilo kubalulekile kwi-PCOS kodwa oko kubandakanya ntoni oku? Abafazi abane-PCOS banamazinga aphezulu okuvuvukala okungaba yinxalenye yokuqhuba ukungalingani kwe-hormone (i-testosterone ephezulu, i-hormone ye-luteinizing kunye namazinga e-insulin) kwindawo yokuqala.
Ukutya okujolise ekuvukeleni kusebenza kakuhle kwabasetyhini abane-PCOS. Ukutya okuchasayo kukubandakanya ezininzi iziqhamo kunye nemifuno, ixabiso elincinci lee-high-fiber ezingenamgangatho ophantsi (i-oats, iquinoa) kunye nokutya okunotyebi kwi-omega-3 amafutha afana neentlanzi (i-salmon, i-tuna, i-trout), i- nut , imbewu , kunye ne-avocados.
Inxalenye ebalulekileyo yokutya okunempilo kwi-PCOS kukusasaza ukutya okunokwakheka kwe- carbohydrate yonke imihla kunoko ezininzi ngexesha elilodwa. Oku kuya kunceda ukuzinzisa umgangatho weshukela wegazi nokunciphisa i-insulin. Yidla inani elincinci le-carbohydrates ngomdla kunye ne-snack, malunga nekota yesitya sakho, ukulinganisela.
2. Qalisa rhoqo
Ukutya kuphela akwanele ukulawula kakuhle i-PCOS. Ngenxa yokuba banamazinga aphezulu e-testosterone, abafazi abane-PCOS bavame ukwakha imisipha ngokulula kunabo abangenalo mqathango. Ubunzima obuninzi bomzimba bunyusela isantya sokunciphisa umzimba ukwenzela ukuba utshise iikhalori ngokufanelekileyo, kwaye kukunceda ukuba usebenzise i-glucose engcono ngenxa yokuba ungaphantsi kwe-insulin ofuna ukufihlwa.
Zama ukufumana ubuncinane iintsuku ezimbini zokuqeqesha ubunzima kwiveki nganye ukuzakhela nokugcina ubunzima besisu.
Ukongeza imisebenzi emininzi kwimini yakho ngokuthatha izitebhisi esikhundleni se-elevator, ukupaka imoto yakho ngakumbi ukusuka emnyango, okanye ukuthatha uhambo oluncinane kwimini isidlo okanye ikhefu kungenza umehluko kwimpilo yakho kwaye kukuncede ukuba uvelise i-insulin engaphantsi.
Abanye abantu bafumana ukusetyenziswa kwabagcini bobuchule baluncedo ekunyuseni amanyathelo abo ngosuku kwaye banakho ukukhuphisana nabasebenzi abasebenzisana nabo okanye abahlobo.
3. Fumana ezininzi zokulala
Ukulala, okanye ukungabi naso, kunokuchaphazela kakhulu impilo yabasetyhini nge-PCOS. Ukungabikho kokulala kudibene nokuxhathisa okukhulu kwe-insulin kunye nobunzima obunzima bokulahlekelwa ubunzima. Ukulala ngokwaneleyo kuye kwadibaniswa nokutya okukhulu kwe-carbohydrates foods.
Kuye kwaboniswa ukuba abafazi abane-PCOS banamazinga aphezulu okuphelisa ubuthongo bokulala (OSA), imeko edala ukuphefumula ngexesha lokulala. Nangona ubunzima obuninzi bunokuba yi-OSA, amanqanaba aphezulu e-testosterone, echaphazela i-sleep receptors kwingqondo, nayo ibalulekileyo. Ukuba uye watshelwa ukuba unqabile, ucinga ukuba awufumani ubuthongo obukhulu, okanye uziva utyhafile emini, cinga ukufumana isifundo sokulala esenzelwe ukuvavanya i-OSA. Unyango lubandakanya ukusetyenziswa komshini we-CPAC kwaye kunokubangela ukuba ube namandla amaninzi kunye nexesha elilula lokulahlekelwa ubunzima.
4. Fumana i-Hold in Stress
Uxinzelelo luyingxenye yosuku lomntu wonke. Ukuba akalawulwa, uxinzelelo oluqhubekayo oluqhubekayo lunokubangela imiba yempilo ebalulekileyo njengengcinezelo ephezulu yegazi kwaye ingabangela ukwanda kwe-cortisol kunye namazinga e-insulin ekuncedeni ukuzuza ubunzima .
Ukuba uvakalelwa kukuba awukwazi ukubamba uxinzelelo lwakho, cinga inkqubo yokulawula uxinzelelo lokukhathazeka ekuncedeni ukujongana noxinzelelo ngakumbi. Ukuhamba rhoqo, ukucamngca okanye i- yoga yimisebenzi enokunciphisa i-cortisol kunye namanqanaba e-insulin kubasetyhini abane-PCOS.
5. Phatha Ubunzima Bakho
Abasetyhini abane-PCOS banenkinga enkulu yokulahlekelwa isisindo nge-PCOS. I-insulin ilandele yonke into, isondlo esinomdla esikhuthaza ukugcinwa kweenqatha, yingako abaninzi abafazi abaneemeko bafumana ubuninzi obukhawulezileyo bexabiso elingazange lichazwe.
Ukulandela izixhobo ezibalulekileyo zokuphila kwe-PCOS enempilo ezixutyushwa apha kunokuncedisa ekulawuleni ubunzima.
Ukutya kweefad ezikhuthaza ukulahlekelwa kwesisindo esiphezulu kuphela kunokufaka isandla kumjikelezo wokutya we-yo-yo. Ukuba unzima ukulawula ubunzima bakho, qwa lasela ukubonisana nomntu ogqirhayo wezondlo onokutya onokuzikhethela kwi-PCOS ukukunceda.