Njengesidlo esibhalisiweyo isondlo sokutya esisodwa esithile esithile kwi-PCOS, enye yemibuzo eqhelekileyo endibuzwayo kwabasetyhini abaneemeko ukuba ngaba iziqhamo zibi kubo.
Enyanisweni, isiqhamo sine- carbohydrates kunye nokutya okuphezulu kakhulu kwi-carbs akulungile kubafazi abane-PCOS (okanye abantu abaninzi kuloo nto). Kodwa iswekile kwisiqhamo ayifani kunye neyeshukela elidala.
Enyanisweni, ukuthelekisa ezi zimbini zifana, ngokuthelekileyo, ngokuthelekisa iipulo kunye nama-oranges!
Ushukela otywala njengoluhlobo obekayo kwikhofi yakho okanye usetyenzise ukucola i-oatmeal yakho, i-sucrose, i-carrohydrate elula ifom. Xa usitya ishukela, ngokukhawuleza ungene kwigazi lakho kukunika ukunyuka okukhawuleza kwi-sugar sugar and levels of insulin . Akukho nto xa unayo i-PCOS.
Ngakolunye uhlangothi, izithelo ziqulethe i-carbohydrate eyahlukeneyo, i-fructose. Iintlobo ziqukethe i-fiber efuna ukuphulwa ngumzimba ukuze isebenzise i-fructose yamandla. Oku kuthetha ukuba ithatha umzimba wakho ixesha elide ukugaya izityalo. Cinga ngohluko phakathi kwe-apula ekhethwe emthini kunye nesiqingatha seglasi ye-apula ijusi. Bobabini banomlinganiselo ofanayo wee-carbohydrate. Yiyiphi eyakukunelisayo ngakumbi?
Ngaphandle kwenzuzo eyongezelelweyo yefiber, izityalo ziqukethe iivithamini, amaminerali kunye nama- antioxidants anokuphucula i-PCOS kunye nokunyanzeliswa kwe-insulin kunye nokunciphisa ingozi yezifo ezingapheli njengomhlaza.
Enyanisweni, izikhokelo zeZilathisi ze-US zincoma ukuba sidle ubuncinci ezimbini kwiikomityi zesiqhamo ngosuku ngalunye lwempilo enempilo.
Yintoni ebalulekileyo njengokukhonza iziqhamo?
- 1 i-apula encinane
- 1 indebe yeidiliya
- 1 i-orange
- 1 peach enkulu
- 1 inkomishi yeerberberries
- 1 indebe yeerries
- 2 iiplums ezincinci
- ½ kwibhanana elikhulu
Ngoku ngenxa yokuba iziqhamo zi-carbohydrate, akufanele zidliwe zonke kanye.
Ingxaki eqhelekileyo ndiyibona abantu bacinga ukuba i-smoothie yabo ilungile kubo xa befaka iinkonzo ezininzi kwiziqhamo kwindawo enye. Zininzi ii-carbohydrate ezidliwayo kanye, nangona zivela kwiziqhamo, ziya kuba ne-spike glucose kunye namazinga e-insulin. Kunoko, ube nesiqhamo seziqhamo njenge- snack okanye udibanise kwisidlo esiphantsi kwi-carbohydrate foods like strawberries ene-omelet.
Iintlobo aziqukethe iiprotheni okanye i-fat, ngoko unokufuna ukongeza ezinye ukwandisa ukunyuka kunye nokunceda ukulawula amanqanaba eshukela egazi. Imizekelo ibandakanya i-apula enebhokisi ibhotela, iqanda elibikiweyo okanye ishizi.
Ngokuqhelekileyo, isiqhamo odla kuso isikhumba (ii-apula, iiperesi, amajikijolo), ithambekele ekubeni ne- index glycemic index . Oku kuthetha ukuba ityathwa ngokukhawuleza, kwaye ngoko iphumela ekunyuseni kwe-glucose yakho kunye namazinga e-insulin emva kokutya. Iziqhamo ongazidli isikhumba (iinanapple, i-melon, i-watermelon) zithatha inkcazo ephezulu ye-glycemic ngoba ayinayo i-fiber eninzi. Oku akuthethi ukuba ezi ziqhamo zibi kuwe (zihlala ziqulethe izondlo) kodwa kufuneka zidliwe ngokumodareyitha.
Kuthiwani ngamabhanana ongawacela? Inani elikhulu lebhanana njengezikhonkwane ezimbini zeziqhamo (njengokutya ii-apula ezimbini kanye). Ukuthenga ibhanana okanye ukusika ibhanana eliqhelekileyo eliqhelekileyo kwisiqingatha.
Ubhanana bunotye kwi potassium, elawula ukuxinzelelwa kwegazi, kwaye ngumthombo omuhle weethamini ze-B, ezikunceda ukugcina i-sugar levels.
Iingcebiso Zokukunceda Udle Iintlobo Ezininzi
- Gcina isitya seziqhamo zonke etafileni okanye kwi-counter. Uyakukwazi ukuyibona xa ibonakala kunokuba ifihliwe kwifriji.
- Thenga izityalo ezintsha ngexesha lexesha ukuze ukwandise izondlo ezivela kwiintlobo ezahlukeneyo.
- Isiqhamo sokunquma sefriji ukugcina ixesha emva kokufikelela lula.
- Yenza iziqhamo ezintsha okanye zithengise amaqhekeza ukuze udibanise kwi-smoothies.
- Jabulela ukutya .
- Yongeza ukutya. Ngokomzekelo, phezulu oatmeal nge-blueberries okanye udibanise iidiliya okanye iipilele kwisaladi.
Ngaba ufuna i-PCOS-Friendly recipes? Khangela i -PCOS Isondlo Isikhungo sePookbook: 100 I-Easy and Delicious Foods All Recipes Yokubetha i-PCOS.