Masijamelane nayo. Kukho inani elincinci lolwazi lokutya lwe-PCOS kwi-intanethi. Ezinye zazo zichanile kwaye zisekelwe kwisayensi yesandi, kunye nolunye ulwazi olukude nalo. Nantsi inyaniso malunga neendlobongela eziyinkozo enkulu kwi-PCOS.
Akukho zivuno ezivunyelwe
Iintyatyambo ziqulethe i-carbohydrates, ewe, kodwa zinika iivithamini ezibalulekileyo, amaminerali, ama-antioxidants, kunye ne-fiber ezinika iintlobo ezininzi kubasetyhini abane-PCOS.
Ezi nzuzo ziquka ukunciphisa uxinzelelo lwegazi, i-insulin, kunye ne-cholesterol, kunye nokukhusela umdlavuza.
Uphando olupapashwe kwiNcwadi yeNtsebenzo yokuThuthwa koLuntu lwabonisa ukuba abafazi abane-PCOS badla ukutya okunotye kwizityalo kunye nemifuno balahlekelwa ngamathambo angaphantsi kwesisu kwaye babenokuphucula okuphawulekayo kwi- insulin yabo yeemvakalelo kunye nabamakishi abathandayo.
Khetha iziqhamo ngesikhumba phezu kwazo (njengee-apula, i-blueberries, kunye neerberberries) ezinokuthi zibe ne- GI ephantsi kuneziqhamo ezidliwayo ngaphandle kwesikhumba (njengeyinaninate kunye ne-ikhamonti). Khumbula ukuba iziqhamo zii-carbohydrates, kwaye kufuneka zisasazeke ngokuthe ngqo kwimihla. I-Pair izityalo kunye nomthombo weprotheni (i-apple kunye ne-bhotela ye-peanut) ukunceda ukuzinzisa i-glucose namazinga e-insulin. Qiniseka ukuba Uphephe i juice yezityalo ngokupheleleyo, njengoko oku kuya kukhawuleza kwinqanaba le-insulin.
Kumelwe udle i-Gluten-Free Free to Shed Pounds
Abasetyhini abaninzi abane-PCOS bacinga ukuba ukutya i- gluten-free kuzobanceda banciphise ubunzima nakuba kungekho bungqina bobunzululwazi bokuxhasa.
Nangona abanye abesifazana befumanisa ukuba banciphise ubunzima ngokugwema i-gluten, kunokuba kungenxa yokutya ukutya okwiikhalori ezimbalwa jikelele (akukho sikhephe sezonka kwivenkile yokutyela). Ukulahlekelwa kwesisindo kukuphucula kakhulu, ukuba akunjalo yonke, imiba ye-PCOS. Abo balahlekelwa isisindo baze bazive benokutya ukutya okungaphezulu kwe-gluten bangabonisa ukuba ku-gluten xa kwakungenxa yokulahlekelwa kwesisindo ngokubanzi.
Ipesenti encinci yabasetyhini ingaba noveliso lwe-gluten okanye ixhepha ngesifo sengqondo se-bladder (IBS). Kule meko, ukususa i-gluten ekudleni kuya kunciphisa iimpawu ezibangelwa ukuba umntu azive engcono. Kodwa ngokuqinisekileyo akubona bonke abafazi abane-PCOS abalandela i-gluten-free ithole ukuba banciphise ubunzima okanye baphucule iimpawu zabo.
Endaweni yoko, gxininisa ekutya ukutya okunengqiqo kwezithelo kunye nemifuno ecebileyo yefiber, i-grains epheleleyo, kunye nokutya okucebileyo okunamaprotheni okuye kwabonakaliswa ukunceda ukulinganisa ishukela legazi, ukunciphisa umngcipheko wesifo, kunye nokuncedisa ukulawula ubunzima.
Kufuneka Uphephe yonke i-Dairy
Ubisi ngumthombo ocebileyo we-calcium kunye neprotheni kwaye ikwaqwalaselwa njengama-carbohydrate ngenxa yokutya okuphezulu kwe-lactose. Inqaku kwi- Journal ye-Academy yeZondlo kunye neDietetics ibonise isixhumanisi esihle phakathi kokusetyenziswa kotywala kunye ne- acne . Le ngxelo ibonise ubungqina bokuba ubisi, ngokukodwa, ubisi obungabandakanywa nobisi, lunokubangela ukuba ukwandisa i-androgen kunye namazinga e-insulin. Ngenxa yezi zizathu, kunokucetyiswa kubafazi kunye ne-PCOS ukukhawulela ukutya kwabo ubisi obuvela kwi-yogurt okanye ubisi kwiindawo ezimbini okanye iintsuku ezimbalwa ngosuku. Akunakudingi ukuphelisa ngokupheleleyo ubisi, nangona, ngaphandle kokuba unayo ubisi obuthathaka okanye ubuthathaka kakhulu.
Awunakudla naluphi na ushukela
Nangona iidyuwa kunye nezinye ukutya okushukela akuzona ezinkulu kwi-PCOS kwaye kufuneka zilinganiselwe, zingaba yinxalenye yokutya kwe-PCOS enempilo xa kuthanda ukumodareyitha. Isikwere okanye i-tshokoleta emnyama, ngokukhethekileyo i-tsokolate emnyama equkethe i-70% okanye i-cocoa ephezulu, iqulethe i-antioxidants eyincedo kwaye inokwanelisa ukukhanga.
Ngamanye amaxesha ukukhuseleka kakhulu ngeesekese kunokupheka ngendlela enkulu kunye neziqwenga zokutya . Ngoko ke qhubeka phambili kwaye usebenzise izinyo zakho ezinomsoco ngezikhathi ezithile, kodwa gxininisa ekutya konke kwiindawo ezinengqiqo uninzi lwemihla yakho.
> 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.
> Burris J1, uRietkerk W, Woolf K. I-Acne: indima yonyango lokutya okunomsoco. I-J Acad Nutr Diet. 2013 Mar; 113 (3): 416-30.
> Jensterle Sever M, Kocjan T, Pfeifer M, > Kravos > NA, Janez A. Ixesha eliqhelekileyo unyango oluhlangeneyo kunye ne-liraglutide kunye ne-metformin lukhokelela ekulahlekeni kwexabiso elithile kubafazi abagqithisileyo kunye ne-polycystic ovary syndrome kunye nempendulo engafanelekanga yangaphambili kwi-metformin. Eur J Endocrinol. 2014 Feb 7; 170 (3): 451-9.