Phantse i-50% yabasetyhini abane-polycystic ovary syndrome (i-PCOS) ukuhlakulela isifo sikashukela okanye udidi lwesibini sikashukela ngaphambi kokufikelela kwiminyaka engama-40. Olu luhlu olumangalisayo lubonakalisa imfuno yongenelelo olunokunciphisa amathuba okuba besetyhini bahlakulele le miqathango engapheliyo.
Ngezantsi zine zindlela ezilungileyo zokunciphisa umngcipheko wakho wokuphuhlisa isifo seswekile okanye isifo sikashukela.
Shintsha iSidlo Sakho
Ukutya ukuguqulwa ngenye yeendlela zokupasa eziphambili kubasetyhini abane-PCOS kwaye enye yeendlela ezilungileyo zokunciphisa umngcipheko wesifo sikashukela se-2. Ukutya izityalo kunye nemifuno yindlela enye yokuqala. Abasetyhini abane-PCOS abadla ukutya okunotye kwizityalo, imifuno kunye neentlobo ezipheleleyo ziphuculwe ngokuphawulekayo kwi-insulin.
Uphando olupapashwe kwi- Journal of Clinical Nutrition luthelekisa ukutya kwe-glycemic index yokutya kunye nokutya okuqhelekileyo kwabasetyhini abane-PCOS. Bobabini iidlo zibandakanya inani elilinganayo leekhalori ezivela kwi-carbohydrate, iiprotheni kunye namafutha. Abasetyhini kunye ne-PCOS abalandela ukutya okuphantsi kwe-GI babenokuphuculwa okukhulu kwi-insulin. Abo banezinga eliphezulu le-insulin ekuqaleni kwesi sifundo babone ukunciphisa amaxesha amabini ekulahlekeni komzimba emva kokutya okuphantsi kwe-GI.
Ukutya okuphantsi kwe-GI kukutya okupheleleyo okunotye kwifiber kunye neprotheni kwaye kuhlanganiswe ngamavithamini, amaminerali kunye nama-antioxidants.
Imizekelo ibandakanya i-oats, i-quinoa, iimbotyi, izityalo, izithelo ezidliwayo ngesikhumba njengama-apula kunye namajikijolo kunye nemifuno.
Yenza rhoqo umsebenzi wezobugcisa
Ngokuphathelele utshintsho ekudleni kwakho, ukuzivocavoca luyingxenye ebalulekileyo yokulawula ubunzima bakho, ukunciphisa i-insulin kunye nokunciphisa ingozi yesifo sikashukela. Yenza imizuzu engama-30 okanye ngaphezulu kokusebenza ngokuthe ngqo kwintsebenzo, xa kungenjalo yonke imihla yeveki.
Qinisekisa ukuba ubandakanye ubuncinane iintsuku ezimbini zokuqeqesha. Ukongeza nje ukunyakaza komhla wakho ngokupaka imoto yakho kude nomnyango okanye ukuthatha amanyathelo endaweni ye-elevator, kunokukwenza umehluko kwixesha.
Isongezelelo nge-Inositol
Kuye kucetyiswa ukuba abafazi abane-PCOS banesiphene ekusebenzeni kwabo ngokufanelekileyo i- inositol . I-Inositol isebenza njengomthunywa wesibini, ibuyisela iimpawu ezilawula amanqanaba e-insulin emzimbeni. Ukuxhaswa kunye nenhlanganisela ye-myo kunye ne-d-chiro inositols (DCI) yenze ngcono ukuvezwa kwe-insulin kubasetyhini abane-PCOS engcono kune-myo okanye i-DCI yedwa.
Thatha i-Insulin yokuqinisekisa iMithi
Ukuba naphezu kokulandela isicwangciso sokutya esilungileyo kunye nokusebenzisa kwakho, ungaboni ukuphucula kwii- lab ezibonisa umngcipheko wesifo sikashukela, xela ugqirha wakho malunga nokusebenzisa imishanguzo enokukhupha i-insulin njenge-metformin kunye / okanye i- Victoza . Uphando olupapashwe kwi- Human Reproductive Update lubonise ukuba i-metformin kunye nokuguqulwa kokutya kunye nendlela yokuphila yenze ukuba kulahleke ubunzima obungaphezu kweyeza.
> Imithombo:
> Asemi Z, Esmaillzadeh A.DASH Diet, Ukunyaniswa kwe-insulin, kunye neSerum hs-CRP kwi-Polycystic Ovary Syndrome: I-Trimmed Controled Clinical Trial. IHorm Metab Res . 2014.
> Celik C, Tasdemir N, Abali R, Bastu E, Yilmaz M. Ukunyamezela kokunyamezela kwe-glucose ukunyamezela okanye uhlobo lwesifo sikashukela esikwi-polycystic ovary syndrome: isifundo esilandelayo esilandelayo. Fertil Steril. 2014 uMbhi; 101 (4): 1123-8.
> Malin SK, Kirwan JP, Sia CL, González F. I-β-cell isifo sokusebenza kakubi kwi-polycystic ovary syndrome: inxaxheba ye-nuclear-stimulated factor factor-κB ukusetyenziswa kunye nokuvuvukala kwenkqubo. Am J Physiol Endocrinol Metab. 2015 Meyi 1; 308 (9): E770-7.
> Marsh K, Steinbeck K, Atkinson F, Petocz P, Brand-Miller J. Impembelelo yenkcazo ye-glycemic ephantsi xa kuqhathaniswa nokutya okunempilo kwi-polycystic ovary syndrome. Am J Clin Nutrition. 2010; 92: 83-92.
> UNegar Naderpoor, u-Soulmaz Shorakae, uBarbora de Courten, uMary L. Misso, uLisa J Moran, u-Helena J. Teede. I-Metformin kunye nokuguqulwa kwendlela yokuphila kwi-polycystic ovary syndrome: ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kwemeta. Ukuhlaziywa kohlaziyo. 2015; 21 (5): 560-74.