Kutheni Ufanele Udle Amantongomane Nsuku Zonke Ukuba Unayo i-PCOS
Buza nayiphi na i- dietarianist nutritionist (RDN) ababethandayo ukuba bahambe-ukunyusa isincomo kwaye baya kuphendulwa kakhulu: Amantongomane. Ikhutshwe ngeprotheni, i-fibre, i-antioxidants, iivithamini, kunye neemaminerali, iisuthi zenza i-snack eyanelisayo okanye ukongeza kokutya nanini na imini. Banobutyebi kwizityalo ze-sterol kunye neenqatha-ikakhulukazi amafutha e-heart-healthy monounsaturated (i-MUFAs) kunye namafutha e-polyunsaturated (i-PUFAs), eqinisekisiwe ukuba i-cholesterol ephantsi.
Enyanisweni, i-US Food and Drug Administration (i-FDA) ivunyiwe ibango lempilo yeebhalile zokutya eziqukethe izityalo ezithi "Ukutya ama-ounces ama-1.5 ngosuku lweentlobo ezininzi njengengxenye yokutya okuphantsi kweoli kunye ne-cholesterol kunokunciphisa ingozi yentliziyo izifo. "
Uphando olutsha lubonisa ukuba inzuzo yezempilo yamantongwane kulabo abane-PCOS banweba ngaphaya kweentliziyo zempilo ukulinganisela ama-hormone nokunciphisa i- insulin .
Nakhu okufuneka ukwazi malunga nendlela iimpilo zeenantongwane ezinokunceda ngayo abafazi nge-PCOS.
Izinzuzo zezeMpilo zamaNtshu zePCOS
Amantongomane nayiphi na uhlobo inkulu kwi-PCOS! Uphando olutsha luye lwabonisa ukuba ii- MUFA kunye nee-PUFA ezitholakala kumantongomane ziboniswe ukuphucula i-insulin, i-androgens, kunye namazinga e-cholesterol kubasetyhini abane-PCOS. Kwiphononongo epapashwe kwi- European Journal ye-Clinical Nutrition , abafazi abane-PCOS bakhethwe ngengozi ukuba bafumane i-walnuts okanye i-almond kwiiveki ezintandathu. Nangona kungekho tshintsho kwisisindo saziwa, zombini iintlobo zamantongomncinci zanciphisa i- cholesterol encinci ye-lipoprotein (LDL).
Ama-Walnuts athuthukise ukuqonda kwe-insulin ngo-26% kwaye iyancipha i -hemoglobin ye-glycated (HbA1c), umlinganiselo we-blood circulation glucose, ukusuka kwi-5.7% ukuya ku-5.5%. UWalnuts wandisa ukwanda kwe-sex-hormone ye-globulin (SHBG), i-hormone ebophezela kwi-testosterone kunye ne-alimondi yanciphisa amanqanaba e-androgen. Abaphandi baphetha ukuba ukutya amantongomane ngokufanelekileyo kukuchaphazela i-cholesterol, i-insulin, kunye ne-androgen amanqanaba kubasetyhini abane-PCOS.
Ukuthakazelisa, ukuhlaziywa kwe-meta-uphando olutshanje olushicilelwe kwi- American Journal of Clinical Nutrition kubike umbutho phakathi kokutya iinantambo kunye nomngcipheko owenciphekileyo we-type 2 yeswekile.
Iindlela zokuHlanganisa amaNtshu
Amantongomane aneza ukuzaliseka ekudleni kwaye kulula ukuhamba ekuhambeni kokutya. Amanothi, nangona kunjalo, i-calorie-dense, ukusuka kuma-calorie angu-160 ukuya kuma-khalori ayi-180 nganye. Ukuze bafumane iinkonzo zezempilo ngaphandle kokuphula ibhanki yekhalori, benze indawo yokutya ephezulu ngamafutha anelisiweyo kwaye banciphise i-ounces ezimbini ngosuku.
- I-nut nuts kwi-stirry-fry
- Gqiba izithelo ezifana neipulo okanye amabhanana kwi-nutters
- Yongeza amantongomane awuthandayo ukutshintsha ama-croutons kwi-salads okanye iisobho
- Hlanganisa ii-almond okanye i-walnuts zibe yi-oatmeal okanye i-yogurt
- I-Snack kumantongomane anamnandi afana nama-almine okanye ama-chestnuts ashushu
- Sebenzisa amanothi omhlaba njengendlela yokutya i intlanzi okanye inkukhu
- Ishokoledi enomdla? Zama i-tshokolethi emnyama i-almonds ukuze uphathwe
Yiyiphi Inqabana Njengokukhonza?
Ukupakishwa kwamantongomane kwiincinci ezincinci, ezikhupha omnye okanye ezikwingxowa zinokukunceda ekulawulweni kwesahlulo. Ukuvuna iinzuzo zempilo zamantongomthi ezixubushayo, zibandakanya enye, i-ounce enye isebenza ngosuku okanye ezintlanu ngeeveki zeentlobo ezahlukeneyo zamantongomane.
Ezi zilandelayo zilingana nesahlulo esisodwa okanye i-1/3 indebe:
- Iiamondondi ezingama-24
- 18 ephakathi
- 12 i hazelnuts,
- 8 ephakathi kweebrasi zaseBrazil
- 12 i-macadamia nuts
- 35 izilwanyana
- 19 iipecan halves
- Ezili- 14 zemizuzu
> Imithombo:
> Kalgaonkar S, Almario RU, Gurusinghe D, et al. Imiphumo eyahlukileyo yamanuts vs i-alimondi ekuphuculeni imilinganiselo ye-metabolic and endocrine kwi-PCOS. Eur J Clin Nutrition . 2011; 65 (3): 386-393.
> Afshin A, Micha R, Khatibzadeh S, Mozaffarian D. Ukuqwalaselwa kwamantongomane kunye nemigqomo kunye nomngcipheko wesiganeko sesifo senhliziyo, isifo sesifo, nesifo sikashukela: ukuhlaziywa okucwangcisiweyo kunye nokuhlaziywa kwemeta. Am J Clin Nutrition . 2014; 100 (1): 278-288.
> Ngokucacileyo: IiNzuzo zezeMpilo kunye nokusetyenziswa kweCulinary of Nut Meats. I-Academy yeSondlo kunye neDeetetics iwebhusayithi.