Kuqhelekileyo kubasetyhini abane- PCOS ukuba bahlanganyele ekudleni. Ukutywala kuboniswa njengokutya (kwiiyure ezimbini zexesha) isixa sokutya esikukhulu kunokuba abantu abaninzi badla ngexesha lexesha elifanayo kunye phantsi kweemeko ezifanayo kunye nokuziva kungabikho kolawulo ngexesha lexeshana. Nangona ikhefu elidliwayo lidla ixesha elibi, ukuzondla ngeveki kungabungozi njengoko kunokuncedisa ukuzuza ubunzima kwaye kunokuchaphazela impilo yakho yempilo kunye nengqondo.
Ukuxilwa ngeveki kungaphinda kubonise ukuphazamiseka kokutya okufana nokuxhamla ingxaki yokutya okanye i-bulimia nervosa.
Ukuba uziva ukutya kwakho kungabikho kolawulo, ezi zilandelayo iziphakamiso ezinokuba luncedo kuwe.
Yidla ngengqondo
Abantu abazi izinto abazidlayo banelisekile ngokutya kwabo kwaye bancitshiswa ukuba bafune ukutywala okanye ukutya ngokutya. Ukutya okanye ukutya okucokisekileyo kukubandakanya ukudibana nomzimba wakho kwaye uqaphele iimpawu zokulamba kunye nokuzaliseka kunye nentleko, ukuthungqwa kunye nokutya.
Ngamaxesha amaninzi ndiya kuba nabathengi bam ukugcina ii-journals zokutya apho bengazibhali kuphela izinto zokutya abazidlayo kunye nokuba nini na ukubala ukuba balambile kangakanani ngaphambi kokuba badle kwaye baneliseke kangakanani. Unokwenza oku ngokwakho usebenzisa isilinganisi sokulinganisa ukususela kwi-zero ukuya kwi-10 kunye ne-zero ukulambalala ngokupheleleyo kwaye ube ngu-10 oyimfuneko yokutya okudlulileyo.
Hlola kunye nawe ngaphambi kokutya ukuze ubone indlela olambile ngayo kunye nayo yonke isidlo
ukubona ukuba uneliseke kangakanani.
Ingcamango yokuyeka ukutya xa ucinga ukuba udlile
ukutya okwaneleyo ukuza ude udle ukutya okulandelayo okanye ukutya. Ukuhlala ekudleni nokutya ngokukhawuleza, ngaphandle kokuphazamiseka kunokukunceda ukuba wenze oku.
Isakhiwo sokutya kunye nokutya
Ukulungiswa kokutya rhoqo kunye nokutya okutyhutyhayo yonke imini kunokuzinzisa izinga lokushukela egazini kunye nokukhusela okanye ukunciphisa izifiso kunye ne-hypoglycemic (isishukela segazi eliphantsi) iziqephu.
Oku kunokubandakanya ukutya rhoqo kwiiyure ezintathu ukuya kweyure kwaye kubandakanywa ukutya okupheleleyo, ubuninzi beeprotheyini, kunye namafutha atya ekudleni kunye nokutya. Ukutya ngokuqhelekileyo kunokukunceda ukuba ungabi njala kwaye uvuselele ukufuna ukutya.
Isicwangciso sokutya
Sonke kufuneka senze uluhlu apho sibhala khona ukuqeshwa kwethu, imihla ebalulekileyo, kunye neshedyuli yosuku, kodwa bambalwa bethu bathatha ixesha lokucwangcisa ukutya kwethu okubangelwa ukuphindaphinda "okokudliwayo".
Ukucwangcisa kwangaphambili ukutya kwakho kunye nokutya okutyiwayo kukuthatha uxinzelelo kwaye ugxininise ekubeni unqume oko unokufumana
kwaye inokuthintela ukutya okudliwayo. Inokukunceda ukuba unamathele ekudleni okunempilo. Zingaphi izihlandlo ozifumene ukutya ngokukhawuleza okanye ukuthenga ukutya okungekho ukutya ngenxa yokuba ungenanto uceba ekhaya ukuba ungadli okanye ungazithobeli ukutya okwanelisayo? Endaweni yoko, kuthatha ixesha mhlawumbi ngeveki okanye ubusuku ngaphambi kokuba ucinge malunga noko uza kudla iintsuku eziliqela ezilandelayo, ukhumbule ukucwangcisa ukutya okutyebileyo.
Yenza Uludwe
Ukufunda iindlela ezifanelekileyo zokujongana neemvakalelo ngaphandle kokwabelana kakubi yincandelo ebalulekileyo yonyango lokutya. Ngokomzekelo, ndabathengi bam ukwenza uluhlu lwezinto ezintle abazenzayo xa beziva befuna ukuzinyanya okungabandakanyi ukutya.
Oku kungabandakanya imisebenzi efana nokuthatha uhambo, ukufunda, ukubhala, ukubiza umhlobo, ukuvula i-intanethi, okanye ukuhlamba. Ukongeza, ukusebenza ngeengcali zempilo yengqondo kunokunceda abantu bazibonele iimvakalelo zabo, baze bakhuthaze ingqondo kunye nokuguquka kokuziphatha.
Thatha iMiculin-Lowering Medication kunye neZongezelelo
Nangona kungakhange kuboniswe ukunciphisa ukuziphatha okudliwayo, ndabona abafazi abane-PCOS abathabatha imithi yokunciphisa i-insulin efana ne- metformin ingxelo yezinto ezinqwenelekayo ze- carbohydrate kunye nesondlo esincinci ekutya jikelele. Ngokufanayo, ukuthatha i- inositol yokutya yokutya kunokuncedisa ukunciphisa i-insulin kunye neenqweno zengqungquthela ekhokelela ekubhentsheni okumbalwa.
Funa iNkxaso
Ngamanye amaxesha kunokuba nzima kakhulu ukunqoba ukuzondla ngokwakho, ngokukodwa ukuba uye waqhubeka iminyaka emininzi. Ukudibanisa rhoqo kunye nomncedisi wezondlo ozononophelo oluthile ogxininisekile kwi-PCOS kunye nokuphazamiseka kokutya kunokukunceda ukuba ube nesidlo esingakumbi kunye nokukuncedisa ekwenzeni utshintsho ekudleni kwakho. Ngenxa yokuba ukutya ngamanye amaxesha kuyindlela yokujamelana neemvakalelo ezinzulu ngendlela engafanelekanga, kubalulekile ukuba usebenze kunye neengcali zempilo yengqondo ejongene nokukhathazeka kokutya.
Ukuba uziva ukuba ukutya kwakho akuphelelwanga, khuluma nogqirha wakho okanye uqeqesho lwezempilo. Iikhonkco ezingezantsi ziya kunika ulwazi oluninzi malunga nokutya okutya okanye kukunceda ufumane iNgxaki yokuLazeka kweNkunkuma kwindawo yakho.
- I-Binge Eating Disorder Association
- Umbutho weSizwe weMizwe yokuThatya
- Ulungelelaniso lokuLawulwa kweziNtu
> Imithombo:
> I-website ye-Binge Eating Disorder Association.
> McCluskey SE, Lacey JH, Pearce JM. I-binge-eat and polycystic ovaries. Lancet. 1992; 340 (8821): 723.
> I-PCOS Workbook: Isikhokelo sakho sokuzalisa iMpilo yoMzimba kunye nemizwelo. Luca Publishing. UBryn Mawr, PA.