Abasetyhini abane-polycystic ovarian syndrome (i-PCOS) bahlala benemiba yokuxhatshazwa kwe-insulin ekhokelela kwishukela ephezulu yegazi kwaye baza kuxhamla ngokulandela isondlo se-glycemic index .
Kodwa emva kosuku olude lokusebenza kunye / okanye ukunyamekela intsapho yakho, kunokuba nzima ukucinga ngokulungiselela isidlo sakusihlwa, makungabikho ukufunda ukupheka iindlela zokupheka ezintsha.
Iindaba ezilungileyo kukuba, ukutshintshela kwisondlo esincinci se-glycemic (GI) akufuneki kube nzima kwaye ngokuqinisekileyo akuthethi ukuba ufanele ukhoboka kwisitofu esishisayo ngeeyure ngexesha.
Hlola ezi ziphakamiso zokudlibala kwe-glycemic ephantsi.
Isidlo sakusasa isidlo sakusihlwa
Akukho mgaqo ukuba kufuneka udle ukutya kwasekuseni kwanokutya kwasekuseni kulezo zidlo; Ndiyathanda ukwenza isidlo sakusasa isidlo sakusihlwa.
I-omelets, isilwanyana saseFransi usebenzisa i-100% yengqolowa epheleleyo okanye isinkwa se-carbohydrate esezantsi, okanye i-potato hashi kunye nemifuno kunye ne-sausage yonke into elula ukuyifumanisa kwaye iyakwazi ukulungiswa ngokulula kwi-index glycemic index.
Isobho sobusuku
Kananjalo awukwazi ukulula ngakumbi kunesitya sesobho nesaladi. Yenza ibhokhwe enkulu yesobho sakho oyintandokazi kwaye ufeze iindawo ezithile. Kulula ukukrazula nokuhlaziya ngobusuku obuxakekileyo.
Injongo yeesobho ezinzima kwiimifuno ze-carbohydrate zemifuno kwaye ziphantsi kwe-starch. Sula iisobho ezisekelwe emfuleni kunye nemifuno ephantsi ye-carb, njengenkukhu kunye nemifuno okanye inyama yenkomo kunye ne-mushroom, okanye i-freshes yemifuno, njenge-cauliflower kunye nesobho se-leek, kulula ukukhetha i-GI.
Hlala kude nesobho se-GI se-starchy, njenge-pea ekwahlukileyo, i-corn chowder okanye isobho lezambatyambo, ezingabangela i-sugar spikes.
I-Pasta yeGI ephantsi
Shintsha i-pasta yakho rhoqo ngeengqolowa, i-carbohydrate ephantsi okanye imifuno (njengepinashi okanye utamatisi) kwaye wenze i-recipe yakho oyintandokazi - i-spaghetti kunye ne-meatballs, iibheki okanye i-lasagna. Ezi zinto zikhulu kuba zifudumele kakuhle; yenza i-lasagna enkulu kwaye unamathele kwiindawo zefriji ukuze ubusuku obuxakekile.
Unokutshintshela ama-veggies for pasta, njengejlienne zucchini okanye i-spaghetti squash, okanye ukhonze umsila wakho phezu kwesipinashi.
Istir fry
Esinye sesidlo sam intandane sisisigxobhozo okanye irayisi edikiweyo. Songa nayiphi na imifuno oyithandayo (Ndigcina ingxowa yefriji-fries kwifriji nje ngokuba ubusuku obumatasa) kwindawo encinane yomnquma okanye ioli ye-canola kude kube yenziwe.
Unako ukuphosa nge-sauce encinci kwaye ukhonze irayisi ebomvu okanye uphonsa irayisi ebomvu ngqo epanini kunye nemifuno. Ukukrazula iqanda okanye ezimbini kwaye ungeze kwilayisi kunye nemifuno yemifuno kwaye uphonse nge-soy sauce.
Ewe, unokongeza inyama kwi-spicy-fry; inkukhu, inyama yengulube kunye nama-shrimp zizo zonke iindlela ezongeziweyo zokongeza iprotheni. Qinisekisa ukuba inyama yakho iphekwe ngokupheleleyo ngaphambi kokuba ungeze imifuno yakho.
Ubusuku Bokukhusela Ngokukhawuleza
Enye inketho enkulu kukuthabatha inkukhu yokujikeleza esuka kwivenkile yakho kwaye usebenze ngesaladi okanye kwicala lokutya okanye imifuno etyongwe.
Gcina izinto ezisele kwaye usebenzise inkukhu kwezinye ukutya emva kweveki. Unokwenza i-saladi yenkukhu (ndiyithanda imayini kunye ne-mayo, i-apula eqoshiwe, i-celery, ne-pecans), inkukhu ye-fajitas, inkukhu ye-quesadillas (unokufumana i-carb wraps kwisitya sakho sasekuhlaleni) okanye wenze i-sandwich yenkuku elula Ndilibale i-100% isonka sangqolowa esipheleleyo!).
Chili
I-Chili ilula kwaye iphilile, kwaye iyakwazi ukwenza nakwi-cooker yakho. Vele uphose izithako zakho kusasa, usibeke phantsi kwaye uvumeleke ukupheka yonke imihla.
Ndisebenzisa amathanga a-2 nantoni na iimbotyi endiziphetheyo (iimbotyi zeentso, iimbotyi ze-cannellini kunye neembotyi zepinki zonke zisebenza kakuhle), i-canin ye-diced okanye i-tomato edibeneyo kunye nemininzi enkulu yeetamatisi ezichotshoziweyo. Ungasusa ezinye izigulane ezinqunywe (i-garlic, anyanisi, izaqathi, isilimo esidliwayo esinamagatsha anamanzi kunye / okanye i-pepper eluhlaza) kunye nomhlaba womhlaba (inyama yenkomo okanye i-turkey isebenza kakuhle) kwaye yongeza ezo zibho.
Ixesha kunye ne-pouli powder ukunambitha. Ukukhonza ngaphezu kwelayisi ebomvu.
Cwangcisa phambili
Isitshixo sokwenza utshintsho kwisondlo sakho sihlela phambili.
Hlala phantsi nganye iveki uze ufunde oko ufuna ukupheka ukuze udle kwaye uqinisekise ukuba uthenge yonke into oyifunayo ngaphambili. Kukho itoni yewebhsayithi ezinikezela ngezinye iimbono ezidliweyo ze-glycemic dinners.