Ukuba i- PCOS inokubeka ingozi kwiimeko ezininzi ezinxulumene nesifo sikashukela , isifo sikashukela , isifo senhliziyo , i- cholesterol ephezulu kunye nesifo se-metabolic syndrome . Ukongezelela, abaninzi abafazi abane-PCOS banemiba yesisindo. Ukuthabatha amanzi okwaneleyo kuyimfuneko ebalulekileyo yokugcina ukutya okunempilo kunye nendlela yokuphila.
Imisebenzi
Amanzi liyinxalenye enkulu yeeselfowuni zomzimba, izicubu, kunye nendikimba.
Idlala indima ebalulekileyo malunga nayo yonke imisebenzi yomzimba, kuquka:
- I-hydration efanelekileyo
- Ummiselo wokushisa
- Ukuthuthwa kwe-oksijini kunye nezondlo ngegazi
- Ukusebenza njengento ebalulekileyo yeempendulo zamakhemikhali
- Uncedo ekupheliseni inkunkuma ngeomchamo kunye namanzi
- Ulungelelaniso lwamalungu
- Ukusebenza njengenxalenye enkulu yamanzi omzimba njengama-muscus kunye neinyembezi
- Ukunika iiseli zabo ukuma nokuzinza
Iimfuneko Zemihla ngemihla
Ngokuqhelekileyo, abantu kufuneka badle malunga nama-2 ukuya kwi-3 ilitha yamanzi ngosuku. Oku akuthatheli ingqalelo imeko yonyango yomntu, umkhwa wokuzilolonga, kunye nommandla ohlala kuyo (indawo ephakamileyo ephezulu okanye kwindawo ezitshisa kakhulu okanye ezimshushu zidinga ngaphezulu). Imisebenzi yemihla ngemihla inokunyusa izidingo zombane. Umzekelo, iimfuno zamanzi zonyuka xa zihamba okanye zihamba ngexesha lokuzilolonga okanye ukugula kunye neentsholongwane. Abasetyhini abaya kwimihla banokufumana iimfuno zokongeza iimfuno zamanzi.
Ezinye iziMithombo zamanzi
Nangona amanzi efunekayo, amanye ama-fluids anokufaka isandla kwi-quotidi yamanzi yansuku zonke njenge-seltzer, i-tea iced i-unscedened, itiye elishisayo, ubisi, iziphuzo ezithambileyo kunye nekhofi. I-soda rhoqo kunye ne-100 pesenti ye-fruit juice nayo inomdla wokutya, kodwa inokuphakamisa amanqanaba e-insulin. Zama amanzi ase-seltzer nge-splash ye-100% yejusi yesithelo esikhundleni se-soda ye-flavour ngaphandle kweninzi ye-caloric punch okanye uzame enye yeengcebiso ezingezantsi.
Ngaphandle kwamanzi atywalayo, sithatha amanzi amaninzi kwindawo esiyidlayo. Iziqhamo ezininzi kunye nemifuno zinomxholo ophezulu wamanzi, esinye isizathu sokuba sisidle imveliso emitsha. Iisobho kunye ne-smoothies nazo zibonelela ngamanzi.
Izibonakaliso Awukuphuzi okwaneleyo
- Unxani oluqhubekayo
- Umchamo omnyama
- Umlomo omile kunye nolwimi
- Ukulala
- I sizathu
- Ukulinganisa kwiingalo, izandla kunye neenyawo
- Intloko
- Ukwandisa izinga lokutshiza
- Ukudideka
Iingcebiso zokuNwa kwamanzi amaninzi
Ukuba unenkcitho enzima yokudibanisa ixabiso lemali yakho, nantsi ezinye iingcebiso zokunceda:
- Yongeza iziqwenga zetekisi ezinjengama-lemons, i-limes, okanye i-oranges kumanzi akho
- Yithwala ingilazi okanye enye ibhotile yamanzi ehlaziywayo kunye nawe
- Sebenzisa ibhotile yamanzi enendlela yokugcina umgca weeunces zakho
- Unokukhuphisana nabasebenzi abasebenzisana nabo okanye abahlobo
- Hlela i-timer kwifowuni okanye sebenzisa insiza ukukhumbuza ukuba uphuze
- Yibandakanye nezinye izixhobo ezifana ne-tea okanye i-seltzer kumhla wakho
Ukuhlaziywa yi-PCOS Expert Angela Grassi, MS, RDN
Umthombo:
> Brown J. Nutrition ngokusebenzisa i-Lifecycle. Uhlobo lwesihlanu. 2014. UCengage Learning.