Ukutya okunempilo ngenye yezindlela ezibaluleke kakhulu zokwelapha ekulawuleni i-polycystic syndrome syndrome (i- PCOS ), kodwa oko akuthethi ukuba abafazi abanemeko abakwazi ukuphuma ukuyodla. Inyaniso kukuba, ukutya okuninzi kudliwa ngaphandle kwekhaya kunanini ngaphambili. Abantu baseMelika bathenga ukutya okanye i-snack kwivenkile yokudlela 5.8 amaxesha ngeveki ngokwemyinge, ngokutsho kweNational Restaurant Association.
Isizathu esikhulu salokhu kukuba abantu banomdla ngakumbi kunanini ngaphambili kwaye badla ngokufanelekileyo , ukugcina ixesha, kunye nokuzonwabisa. Oko kuthethwa, abafazi abane-PCOS banokuzonwabisa ukuhamba-badinga ukuba baqaphele kwaye baqaphele ngokukhetha kwabo.
Ukutya kwindawo yokutyela akudingeki ukuba uchithe ukutya kwakho okunempilo kwi-PCOS. Sebenzisa ezi zicwangciso zokutya ezihlakaniphile ukwenza okulungileyo.
I-Plate Method
Indlela yeplani, inkqubo yeklasi eyaziwa kakuhle ngabadli bezondlo zokutya, yindlela elula neyindlela efanelekileyo yokuba nokutya okulinganiselayo ekudleni ukuze kuncedwe ngamanqanaba. Ukuze wenze indlela yeplate ngokufanelekileyo, landela amanyathelo angezantsi ukuze ufumane ingqiqo yendlela iplani yakho enokulinganisela ifanele ifane ngayo. Oku kunokuba luncedo xa udla evenkile yokutya okanye nokuba ulungiselela ukutya kwakho ekhaya.
1. Ukuqala, bhala isangqa esikhulu ukumela isidlo sakho sesidlo okanye isitya sexesha lesidlo.
2. Dweba umgca wecala phakathi kweplate yakho.
3. Ukuqala kwicala lasekunene, udwebe umgca wecala phakathi kwendawo ephakathi ukuyihlukanisa zibe zibini.
4. Ngesiqingatha sekhohlo sesitya sakho, bhala " imifuno engekho-starchy ." Imifuno engekho-starchy yimifuno engenazo ezininzi i-carbohydrates. Ininzi imifuno ayiyi-starchy. Imizekelo yale mifuno i-broccoli, isipinashi, i-zucchini, iimbotyi eziluhlaza kunye ne-Brussels ihluma.
Ezi zokutya kufuneka zenze isiqingatha sakho seplate ngenxa yokuba zizityebi kwizondlo ezibalulekileyo kwaye zinokukunceda ukuzalisa ngenxa yezinto eziphathekayo zefiber.
5. Kwesinye sekota zokuvula bhala igama elithi "iprotheni." Yilapho inyama yakho, intlanzi kunye neentlanzi zasemanzini, iinkuku, okanye ukutya kwesoya . Ubungakanani besahlulo apha buya kuba bubungakanani besandla sakho.
6. Ekugqibeleni, kwikota eseleyo bhala "inqolowa epheleleyo yokutya." Ukutya okutya okutya okutyelela kukho ukutya kunamanye ama- carbohydrates ngaphezu kwamanye amaqela okutya. Abasetyhini abane-PCOS banokutya i-carbs, nangona kunjalo, ukulawulwa kwesahlulo kunokunceda ukugcina i-insulin namazinga e-glucose ukujonga. Imizekelo yokutya okutya okuziinkozo ziquka irayisi, i-quinoa kunye ne-pasta yonke yengqolowa. Imifuno ye-starchy efana neetatate, ingqolowa, kunye nee-peas, nayo ifanelekile kulolu hlobo njengentsimbi kunye nobhontshisi. Inxalenye yobukhulu bentonga yakho yindlela efanelekileyo yokuqikelela apha.
Nasi umzekelo wento ozoyilisebenzisa usebenzisa indlela yeplate: I-Salmon ene-Grilled, irayisi ebomvu, iimbotyi eziluhlaza i-almondine.
Ukugcina umfanekiso weplate yakho engqondweni kunokukunceda uceba isidlo sakho ngokufanelekileyo ukuba ube neplateshi efanelekileyo kunye nesondlo.
Isikiti seSonka
Hayi, loo bhasikidi yesonka esiza etafileni yakho ukukulinga ngaphambi kokuba ukutya kwakho kufike. Kukho izicwangciso eziliqela zokukunceda xa udla ukuphuphuma kwisonka phambi kokutya kwakho.
Unokuthi hayi kwinqabileyo ndawonye, oku kunokukhethwa ngokuhlakanipha ukuba uceba ukwenza isidlo esinzima. Mhlawumbi ube nesaladi eyanelisayo okanye isobho ngaphambi kokufika kwesidlo sakho. Okanye, unokuzikhawulela kwisiqwenga okanye ezimbini zesonka (kuxhomekeke kubukhulu) kwaye ujabulele. Ngokuqinisekileyo, ukuphepha ukuya kwindawo yokutyela yokulamba ngokusuka ekuhambeni kuya kunceda. Ukuba ulambile kakhulu, uya kufuna okungaphezulu kwesicande esinye.
Lungela
I-motto ye-Girl Scout isebenza ngokutya ngaphandle. Ukuba uyayazi ivenkile kusengaphambili , thatha ixesha lokucinga malunga nokukhetha kokutya kunye nento oceba ukuyilungisa. Iindawo ezininzi zokutyela zifake imenyu yazo kwi-intanethi.
Cinga ngento othanda ukuyenza ngayo ngeplate plate engqondweni. Akukho mifuno iquka? Myalelo kubo njengesitya esecaleni okanye endaweni yeepips okanye iifri. Ezinye iivenkile ziza kukuvumela ukuba ubeke isaladi ngefries.
Funda phakathi kweMida
Iindawo zokutyela zichanekile iinkcazo zokutya zazo. Ngokuqhelekileyo, ukutya okuchazwe kwimenyu njengokubisiweyo, ukutya, ukucocwa, ukucoceka, ukuqhaqha okanye ukukhupha kuya kubakho i-fat and more calories. Izinto ezichazwe njengebhaka, ezidibeneyo, ezitshisiweyo, ezigcobileyo okanye ezigcobileyo ziba neekhalori ezingaphantsi.
Thetha uviwe
Ukuba unemibuzo malunga ne-entree okanye ufuna ukufaka indawo, ngandlela zonke, cela umncedisi wakho. Ukuba awufuni imifuno yakho ehlanganiswe ibhotela kunye netyuwa, mazise. Ufuna intlanzi yakho ikhwebu, ingabonwanga, yathetha. Ufuna ngaphezu kwecandelo elincinci lemifuno, babuze ukuba baphinde kabini ubungakanani besahlulo ukuze bazalise isitya sakho.
Yeka i Cocktails
Abasetyhini abane-PCOS banako ukuxhamla utywala, ngakumbi iwayini ebomvu enokukunceda ekuphuculeni iinkalo ezininzi zeemeko, nangona kunjalo, i-cocktails zivame ukuzalisa i-juices kunye nezinye izinto ezishukela ezinokuthi zikhawuleze i-glucose kunye namazinga e-insulin. Ukuba ungathanda isiselo esinxilisayo kunye nesidlo sakho, unamathela kwiwayini elibomvu. Ezinye iziphuzo ezingekho iziyobisi zizonwabela zibandakanya itiye elitshisiweyo okanye i-iced, ikhofi, seltzer okanye amanzi amdala.
Qaphela
Konwabele ukutya kwakho. Hlola kunye nawe xa uhlala phantsi. Yenza ukuphefumla. Zibuze ukuba ulawule ukuba ulambile kangakanani kwisikali se-1 ukuya ku-10 (1 alambileyo kunye ne-10 eboshwe). Yenza oku kwakhona phakathi kwesidlo sakho. Ziqhelise ukuqonda xa unelisekile kwaye uyeke ukutya. Imizimba yethu iyayazi ukuba sinokutya okungakanani esiyidingayo, simele siyiphulaphule. Ukutya ngokukhawuleza kunokukunceda ujabule ngalunye olumnandi.
Yimbole
Xa unelisekile, cela ukuba ukutya kwakho kususwe okanye kufakwe. Beka izinto zakho phantsi kweplate yakho ukuze uzibonakalise wena kunye neseva yakho oyenziwe ukuyidla. Akudingeki ukuba uqedele yonke into kwiplate yakho. Yazi ukuba unokonwabela ukutya ngokukhawuleza ngezinye ixesha.
Gwema abaSabatha
Ingaba unomhlobo okanye umlingani ochitha imikhosi yakho yokutya? Mhlawumbi unokukukhuthaza ukuba ulandele ukungena, okunomtsalane okanye i-dessert? Yenza isicwangciso segeyimu phambi kwexesha ukuphatha oku. Cinga ukuthetha nomntu ngaphambi kwexesha leenjongo zakho zokutya okanye mhlawumbi ukhetha indawo yokutyela eya kunceda.
Dessert Dilemma
Ngaba ungathanda ukubona imenyu ye dessert? Kanjalo! Ngubani ongathandanga ukutya? Abasetyhini kunye nePCOS banokuzonwabisa kunye neentlango ezilahlayo . Isibalulekileyo kukutya ngengqondo, usebenzisa iziphakamiso ezingentla apha ngexesha lokutya. Imithetho efanayo iyasebenza kwi-dessert. Eyona nto inomdla kwaye uyonwabele ingqondo nganye. Ngaba uqaphele ukuba uzele ngokupheleleyo? Lona uphawu lokuba ixesha lokuyeka. Cinga ukwabelana nge-dessert ukuba ufuna kuphela intle okanye ezimbini. Ngamanye amaxesha ukumbalwa okumbalwa kuya kwenza uqhinga ukugqiba isidlo esimnandi. Ixesha elininzi elinomti, okanye itiye okanye ikhofi emva kwesidlo sakho kunokunika ukwaneliseka ngesidlo.
Thatha iStroll
Nantsi isicatshulwa esinokuyifunda kumaTaliyane: thabatha uhambo (okanye uhambe unge-passggiata njengoko besithi) emva kokutya kwakho. Akunakunceda kuphela ukuhamba kwexesha elifutshane ngokutya, kodwa kunokunciphisa i-insulin namazinga e-glucose avukile kwisidlo sakho. Uphando olupapashwe kwi- Diabetologia lufumene ukuba abantu abane-type 2 yesifo sikashukela kunye nabathatha umzuzu-10 ukuhamba emva kokutya behlisa amanqanaba eeshukela egazi ngaphezu kokusebenzisa ngamanye amaxesha emini.
Ngocwangciso oluncinane kunye nokukhetha, abafazi abane-PCOS banokuzonwabisa ngokutya kwiivenkile ngexesha begcina isicwangciso sokutya esilungileyo.
Umdla wokutya ibon!
> Imithombo:
> I-American Restaurant Association Iwebhusayithi http://www.restaurant.org/Pressroom/Press-Releases/Industry-Forecast-Predicts-Trends-in-Healthier-Opt.
> Reynolds AN. Iseluleko sokuhamba emva kokutya siphumelele ngakumbi ekunciphiseni i-glycaemia postprandial glycaemia kwi-type 2 yeswekile yesifo ngaphezu kwesiluleko esingacacisekanga ixesha: isifundo se-crossover esihleliweyo. Diabetologia.