Ukulawula Iinqwenelo Zakho Ngale Ncebiso Iingcebiso
Ukususela ekuseni kusebusuku, uShelly unxanela iipesele. Akakwazi ukufumana okwaneleyo kubo. Ngamanye amaxesha uya kufuna ukutya okumnandi emva kokutya ukutya. Ngamanye amaxesha uShelly unqwenela kakhulu, akakwazi ukucima ingqondo aze adle. Uziva enetyala, ukwazi iipeseki akulungile kuye ekubeni unesifo sokuxilonga esibizwa ngokuba yi-polycystic ovary syndrome (i- PCOS ) kodwa ayikwazi ukumisa ukulangazelela okukhawulezayo.
Isandi esiqhelekileyo?
Izifiso zivame ukubangelwa zizizathu zomzwelo okanye izizathu zomzimba. Kwababhinqa abane-PCOS, amanqanaba aphezulu e-insulini yisona sizathu esibalulekileyo sokwenyuka kweetweets. Isizathu sisilula: I- insulini yinyuka yokukhula kunye nesondlo esinomdla. Ukuba namazinga aphezulu e-insulin yenza ukuba ufuna ukutya iiswidi. Iipesele ezininzi ozidlayo, xa ufuna ukuzifunayo kunye nezinga eliphezulu le-insulin. Umjikelezo oqhubekayo onokuba nzima ukuwaphula ngaphandle kokuba ufunde indlela yokuwaphula.
Nazi izicwangciso ezi-7 zokukhusela izifiso zokutya.
1. Musa ukupheka ukutya
Xa ulambile, unakho amathuba okutya ukutya okunoshukela. Kungenxa yokuba uhlala ungadli ukutya, isishukela segazi esezantsi sithola. Ukutya kwe-sugary ngokukhawuleza kungena kwigazi ukwenzela ukuphakamisa izinga lezeshukela zegazi. Ukuze ulungele phambili ukulawula ishukela legazi lakho, yidle iinyanga ezintathu ukuya ezintlanu.
2. Gweba i-Sugar kunye nokutya okuPhezulu
Ukutya okanye ukutya okuneshukela (iimpahla ezibhaka, i-candy, i-bagels, iziphuzo ezinqwenelekayo) ngokukhawuleza ukungena kwigazi kunye nokuphakamisa amanqanaba eshukela egazi, bebashiya ukuba batyeke ngokukhawuleza emva koko.
Yilapho iinqwenela zivela khona. Ngokwahlukileyo, ukutya okutya okusanhlamvu okufana ne-quinoa, i-oats, kunye nelayisi ebomvu, kuthathe ixesha elide ukuba umzimba uphuke, okwenza kube lula ukulawula ishukela yegazi.
3. Gxila kwiiprotheni
Ukuba uhlala unesidlo sokutya, ukungabi neprotheni eyaneleyo ekudleni kwakho kungaba yinkinga.
Ukutya kwamaprotheni akuphakamisi amanqanaba e-insulin ukuya kwinqanaba lokutya ukutya kwe-carbohydrates. Ukuba neeprotheyini ezaneleyo ekudleni kunokunceda ukuzinzisa i-sugar levels.
Zama ukuzama ukukhetha ukutya ukuze ubone ukuba kukuphi ukuhlanganiswa kokutya okunelisayo kwaye kunceda ukunciphisa izifiso. Ngokomzekelo, kusasa, endaweni yesitya sakho esiqhelekileyo se-oatmeal okanye i-cereal, wakhetha isidlo seprotheni esiphezulu njengamaqanda okanye iprotheyini smoothie. Ukuba ufuna udweliso olungaphezulu, qwa lasela ukubonisana kunye nesondlo sokutya esabhalisiwe .
4. Musa ukuthenga ukutya kokulinga
Ukuba uyazi ukuba awukwazi ukufumana ukutya okulingayo ekhaya kuba kuya kuhamba emva kokungena kwakho endlwini, ungayithengi. Ngaba unemizamo engcono kakhulu kodwa ufumanisa ukuba ukutya okulingayo kwenza ukuba ikhaya lisuka kwivenkile? Xa kuthengwa kokutya, thintela iinqwelo zokutya apho ukulingwa kokutya kunye kwaye ungasondli ukutya xa ulambile. Ukutya ukutya okulungiselelwe okanye ukulungele ukukhethwa kunokunceda ukunqanda ukutya okulingayo.
5. Qalisa rhoqo
Umsebenzi wezinto ezibonakalayo yindlela efanelekileyo yokulawula uxinzelelo kunye nabanye abantu, uxinzelelo luyinxalenye ebalulekileyo ekuthandweni kokutya. Ukwenza imisebenzi ekhuthaza ukuqikelela ukuhamba okanye i-yoga kunokukunceda ukuba udibanise iimvakalelo zakho kwaye ukhusele iiminqweno.
6. Cela Ukuba Ulambile
Ngaphambi kokutya ukutya okulingayo, yeka uze uzibuze lo mbuzo omnye: Ngaba ndilambile? Ukuba impendulo ayikho, amathuba okufuna ukutya ngenxa yesibongo sengqondo. Ukutya kuya kuthulisa okwethutyana, kukunciphisa, okanye kukuphazamise oko uvakalelwa ngokwenene. Kunoko, hlala ngeemvakalelo zakho, njengokuba unganeliseki njengoko zikhona, ukubona oko kukuchaphazela.
7. Thatha i-Insulin-sensitizer
Ukuba uzame iziphakamiso ezingentla kwaye usenokuba nolwazi oluqinileyo kwaye oluqhelekileyo lungaba ngu-insulin enganyangekiyo. Oku kuthetha ukuba umzimba wakho awuyikulawula ishukela lakho segazi kunye nokuba kufuneka.
Thetha ugqirha wakho malunga nokuthatha imishanguzo enokukhupha i-insulin efana ne- metformin . I-suppositin yokuncedisa ukutya iboniswe kwi-insulin ephantsi kwaye ikwazi ukuphucula ama-glucose amazinga kubasetyhini abane-PCOS kwaye ingaba yindlela efanelekileyo ekulawuleni izifiso kwabo bangenako ukunyamezela imiphumo emibi ye-metformin.