Ukwenza utshintsho lweendlela zokuphila kubalulekile ekulawuleni i-PCOS. Ukutya kunye nokuzilolonga zimbini iindlela eziphambili ongakwenza ngazo kwaye zombini iindawo kufuneka ziqwalaselwe kule nguquko yokuphila ukuze iphumelele.
Ukuzivocavoca rhoqo kunamathuba amaninzi ahamba ngaphaya kokulahlekelwa kwindleko kubasetyhini abane-PCOS. Nazi ezi-7 ezibalulekileyo:
1 - Khuphula i-Insulin Ukuqonda
Ukuqeqeshwa kwe-cardio rhoqo kunye nokuqeqeshwa kwamandla kuye kwaboniswa ukunceda umzimba wakho uphendule kangcono kwi- insulin , unciphise umngcipheko wakho wesifo sikashukela kunye nezinye iingxaki.
2 - I-Cholesterol engaphantsi
Abasetyhini abane-PCOS banokuthi babe ne-cholesterol ephezulu kunye ne-triglycerides. Oku kunokuba negalelo kwezinye iingxaki ezinjenge- syndrome ye-metabolic , nto leyo ixhaphake kakhulu kubasetyhini abane-PCOS. Ukuzivocavoca kunokunceda ukunciphisa i-cholesterol yakho xa ihlanganiswe nesondlo esinempilo, esincinane.
3 - Ukwandisa i-endorphins
Abasetyhini kunye ne-PCOS banakho ukuvelisa iimpawu zokudandatheka. Xa usebenzisa, umzimba wakho ukhulula i-endorphins, eziyi-hormone ezikhuthaza iimvakalelo zokuphila. Oku kunokukunceda ukulawula uxinzelelo nokunciphisa ezinye iimpawu zokudakumba.
4 - Ukulala ngcono!
Ngubani ongadingi ukulala okungcono? Ukusebenzisa rhoqo kunokukunceda ulale ngokukhawuleza kwaye ube nobuthongo obuhle. Abasetyhini abane-PCOS banakho ukufumana iingxaki zokulala, ukuhlaziya kunye nokulala. Zama ukongeza ukuvuthwa rhoqo - kungekudala ngaphambi kokulala - ubone ukuba oko kukunceda ulale ubuthongo obuhle ebusuku.
Gcina ukhumbule ukuba kungathatha iintsuku ezimbalwa okanye iiveki ngaphambi kokuba ubone iziphumo; mhlawumbi uya kuba ukhathele ngakumbi ekuqaleni xa umzimba wakho uguqula umsebenzi owongezelelweyo.
5 - Nciphisa Umngcipheko Wakho Weengqondo Zengqondo
Isifo senhliziyo kukuba umbulali omnye wabesifazane kunye nabasetyhini abane-PCOS basengozini enkulu yokuphucula i-atherosclerosis, uxinzelelo lwegazi oluphezulu kunye ne- cholesterol ephezulu .
Ukuzilolonga kwe-cardio rhoqo kuvinisa intliziyo yesisu kwaye kunciphisa kakhulu ingozi yakho kwezi ngxaki.
6 - lawula iiHormones
Xa utshisa iikhalori ezingaphezulu kunokuba ungene kuyo, umzimba wakho uhlalisa ioli egcinwe emzimbeni wakho. Oku, okunjalo, kukunceda ulahlekelwe isisindo kwaye unciphise i- insulin . Akunjalo nje kuphela kodwa ukuba namafutha amaninzi anempembelelo kumahomoni akho, okuyi-estrogen. Ukunciphisa ezinye zeevenkile ezongezelelweyo zeoli kunceda ukufumana amahomoni akho, kwaye uthemba ukuba i-PCOS yakho, phantsi kolawulo.
7 - Ukulahlekelwa kwesisindo
Ukulahlekelwa isisindo sizathu esivakalayo sokuba abafazi banikele ngokufuna ukuqala, okanye baqhubeke, inkqubo yabo yokuzilolonga. Gcina ukhumbule ukuba abafazi abane-PCOS benza umzabalazo wokulahleka kwesisindo kunye nokutya okunempilo kunye ne-cardio rhoqo kunye nokuqeqeshwa kwamandla, ngoko ke akufanele kube yona nto ebangela ukuba usebenzise.
Kungaba nzima ukuhlala ukhuthazwa ukuba uqhubeke nesicwangciso soqeqesho rhoqo xa unzima ukufumana iziphumo. Kunoko, zama ukukhumbula zonke ezinye izibonelelo ezichazwe ngentla engqondweni njengoko uqala isicwangciso esitsha sokwenza umsebenzi.
Ukuhlaziywa ngu Angela Grassi, MS, RDN, LDN