Ukuzibuza ukuba yiyiphi into ekudliwayo efanelekileyo kwi-PCOS? Zama DASH
Ndibuza ukuba yintoni inkqubo yokutya efanelekileyo? Iindaba ze-US kunye neNgxelo yeLizwe zivandlakanywe kwaye zikwahlula izidlo ezingama-35 kunye negalelo evela kwiphaneli leengcali zezempilo. Ukuze kube nokuphakanyiswa phezulu, ukutya kwakufuneka kube lula ukulandela, okunomsoco, ukhuselekileyo kunye nokuphumelela ekulahlekeni kwesisindo nokukhusela isifo sikashukela nesifo senhliziyo. Umnqoli (unyaka wesi-5 ngokulandelelanayo) kwakukho iindlela zokutya zikaRhulumente ezivunyelwe nguRhulumente zokumisa i-Hypertension (DASH).
Yintoni iDASH Diet?
Ukutya kwe-DASH kwasekuqaleni kwenzelwe ukunciphisa uxinzelelo lwegazi . Ucebile kwiziqhamo, imifuno, iifom zonke, kunye neemveliso zobisi ezincinci kwaye ziphantsi kwamafutha athile, i-cholesterol, izityalo ezicucisiweyo, i-sodium kunye neesekese. (Iiresiphi kwi- PCOS Isondlo seCookbook Cookbook , kunye nezicwangciso zayo zokutya kweveki ezine, zihambelana nezi khokelo.)
Kuzo zonke izidlo ngaphandle, ukutya kwe-DASH kungabona nto ibhetele kwabasetyhini abane-PCOS. Kwiphononongo epapashwe kwiNcwadi yeHormone kunye noPhando lweMetabolic, abafazi abangaphezu kwamandla aphezulu kunye ne-PCOS abalandela i-DASH yokutya isicwangciso sokulahlekelwa ngamathambo esiswini kwaye babonisa ukuphuculwa okukhulu kwe-insulin yokumelana nokukhupha amanqaku .
Nazi izizathu ezithandathu zokubangela ukuba ukutya kwe-DASH kulungile kubasetyhini abane-PCOS.
Kulula ukuyilandela
Enye yezinto ezilungileyo kakhulu malunga nokutya kwe-DASH kunye nento eyamnceda ukuba iphakame kakhulu phakathi kweengcali zezempilo kukuba kulula ukuyilandela. Akukho manqaku okulandelela, i- carbohydrates , okanye iikhalori ezinokutya.
Konke okufuneka ukwenze kunqunywe kukutya okunoshukela, okunesarti, kunye nokutya okuphezulu kunye nokwandisa inani lezityalo kunye nemifuno oyidlayo.
Zityebi kwiZityalo kunye neMifuno
Ukutya kwe-DASH kucebisa ukunikezelwa kwe-4 ukuya kwe-5 yeziqhamo kunye nemifuno . Oku kungenxa yokuba izondlo ezifana ne-potassium, i-calcium, i-magnesium kunye ne-fiber zibalulekile ukulwa nokunyuka kwengcinezelo yegazi.
Uya kufumana zonke izondlo kunye nokutya ukutya okunotye kwiziqhamo nemifuno. Iindaba ezilungileyo kukuba ezi zondlo ziyakwazi ukusebenza kwakhona ukuphucula ama-insulin namazinga e-glucose.
Yongeza Ubungqina
Izikhokelo zaseMelika zincoma ukuba abafazi basebenzise ubuncinci bama-25 amagremu wefayibha nganye ngosuku. Le mali ingafumaneka lula kwiDASH yokutya. Ngaphandle kokunceda ukunciphisa i-cholesterol, i-fiber igcwalisa kwaye igcina unelisekile ixesha elide. Iifiber nazo zinceda ukulawula i-glucose namazinga e-insulin.
Ephantsi kwiSodium
I-sodium eninzi ingakwazi ukuphakamisa uxinzelelo lwegazi, ukwandisa umngcipheko wesifo senhliziyo. Ininzi yaseMelika idlulile umda wemihla ngemihla yezigidi ezingama-2300 ze-sodium yemihla ngemihla (ukukunika ingcamango, i-teaspoon eyodwa yeetyuwa inika i-2300 milligram ye-sodium). Yenzelwe abantu abanexinzelelo legazi, i-sodium engezantsi I-DASH yokutya icebisa ukugcina amanqanaba e-sodium phantsi kwe-1500 milligrams, inani eliphezulu le-sodium i-American Heart Association licebisa abantu abanegazi eliphezulu.
Ugxininisa iNantsa, iMbewu kunye neMigqabi
Ukutya kwe-DASH kukutya okusekelwe kwisityalo kunye nokugxininiswa kokubandakanya ii-4 ukuya kwi-5 zokuhambisa ngeveki zeentlobo zeentonga , imbewu , kunye nemifuno (lentils). Ezi zokutya zibonelela ngokufanelekileyo umthombo wefiber, kunye ne-magnesium kunye ne-potassium ukunciphisa uxinzelelo lwegazi.
Uphando lubonise ukuba i-fat-healthy health monounsaturated fat (i-MUFAs) kunye namafutha e-polyunsaturated (PUFAs) afunyenwe kumantongwane anokuphucula i-insulin, i-androgens, kunye ne-cholesterol kumanqanaba angama-PCOS. Ukupakishwa ngefiber, i-omega-3 fatty acids, iprotheni, kunye namavithamini abalulekileyo kunye neemaminerali, imbewu nayo i-PCOS-friendly superfood.
Ukutya
Xa udla ukutya ngaphandle kwetyuwa elongezelelweyo, unokwenene ukunambitha umehluko. Ukutya kukuthanda kakhulu. Ukutshintsha i-ityuwa, sebenzisa imifuno entsha, i-citrus, kunye ne-seasonings ukuvelisa i-taste flavor of foods.
> Umthombo
> 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.
> 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.