Ukulahlekelwa kwesisindo kunye ne-Polycystic Ovary Syndrome
Esinye sezikhalazo ezinkulu endaziva kubasetyhini abane-PCOS kukuba abanako ukulahlekelwa isisindo . Kukho isizathu esihle sokuba kutheni abantu abaninzi banzima ukuxilwa kwabo, kwaye kuyahambisana ne-hormone insulin.
I-insulin yi-hormone yokukhula. Umsebenzi omkhulu we-insulin kukukhuthaza ukugcinwa kwezilwanyana okanye ukufumana ubunzima. Xa kuthelekiswa nabasetyhini ngaphandle kwe-PCOS, abafazi abanemeko banamazinga aphezulu e-insulin. Akuqhelekanga ukuva oomama nge-PCOS ingxelo ingxelo yokufumana isisindo esiphuthumayo sama -20 ukuya kuma-30 iipounds ngaphandle kokutya okunempilo kunye ne-regimen yokuzilolonga.
I-insulin isondlo esinomdla, yingakho abaninzi abafazi abane-PCOS balwa ngamandla, phantse izifiso eziphuthumayo ze-carbohydrates kunye neesekese. Amanqanaba aphezulu e-insulin angabangela negalelo lokutya okanye ukutya .
Nangona ubunzima beentombi ze-PCOS zijongene nokulawula ubunzima babo , bahlala bexelelwa ngababoneleli bezempilo ukuba banciphise ubunzima. Oku kungenxa yokuba ukulahleka kwesisindo kuye kwaboniswa ukuphucula ukuhamba kwimihla kunye nemigqaliselo yeempawu.
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7 Ukutya iindlela zokuPhepha Ukuba unayo i-PCOS
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Indlela yokudla ngaphandle kokuPhilile xa unayo i-PCOS
Kungaba ngumngeni kubafazi nabakwa-PCOS ukuba banciphise ubunzima xa besesimo sokugcina ifowuni, kodwa sinokuyenza. Nazi ezinye iindlela zokuncedisa.
Indlela yokuphila
Inkqubo yokuphambili yonyango yabasetyhini abane-PCOS inokutshintshwa kweendlela zokuphila ezibandakanya ukutya kwakho, ukusebenza ngokomzimba, ukulala, kunye nokukwazi kwakho ukulawula ukunyamezeleka.
Ukutya okunempilo
Ukutya okunempilo kukubalulekileyo ekulawuleni i-PCOS. Ukutya okubangela ukuba kuphakanyiswe amanqanaba e-insulin kufuneka kunqunywe okanye kungancinci. Ezi ziquka ukusela iziphuzo zesonka, ukutya okucutshungulwa njengabaqholi, iiputi, kunye nezonka, kunye nezinto ezibhaka kunye needyuli.
Kunoko, gxininisa ukutya okuye kwaboniswa ukunciphisa i-insulin nokuvuvukala .
Ezi zokutya zibandakanya iziqhamo , imifuno , i-nut, kunye nemifuno.
Ukusasa ukutya kwe- carbohydrate ngokulinganayo yonke imihla ngemivuzo engadliyo ekudleni kunye nokutya okuninzi kunokunceda ukugcina i-insulin phantsi.
Umsebenzi wezoMzimba
Ukusebenza rhoqo ngokomzimba yindlela efanelekileyo yokukhupha amanqanaba e-insulin kunye nokuncedisa ukulawulwa kobunzima. Kunconywa ukuba amaMerika angene ubuncinane kwiminithi engama-60 yomsebenzi wemihla ngemihla ubuncinane ubuncinane beentsuku ezimbini zokuqeqeshwa. Amandla okanye ukuxhatshazwa uqeqesho kunokunceda ukwakha imisipha, engatshisa iikhalori ezininzi.
Ukuba ukufumana ixesha okanye ukukwazi ukwenza imizuzu engama-60 yokuzivocavoca kubonakala kunzima, ukuzama ukuyiphula. Ngokomzekelo, zama iseshoni yokuqeqesha ubunzima bemigangatho engama-30 kunye neendlela ezimbini ezihamba ngeminithi emizuzu eyi-15. Ukuba awusebenzisanga okwangoku, qalisa oko kubonakala kunakho konke okunokukuchaphazela ngento oyithandayo.
Ukulala
Kukho uphando oluqinileyo olubonisa ukuba ukungabikho kokulala kubangela ukunyanzeliswa kwe-insulin kunye nokuzuza ubunzima. Uninzi lwabasetyhini badinga iiyure ezisibhozo zokulala ubusuku bonke. Ukwenza ubuthongo kubaluleke kakhulu ngokulala ngexesha langaphambili kunokunceda.
Iingcebiso zokulala ubusuku obubhetele ziquka ukugcina igumbi lipholile kwaye libumnyama kwaye liphethe umcamelo ococekileyo kunye ne-mattress. Ukukhusela izikrini (i-TV, iifowuni, iipilisi) ubuncinane imizuzu engama-30 ngaphambi kokuba umbhede unokuphucula amathuba akho okuphumla ebusuku.
Abasetyhini abaninzi abane-PCOS banesifo sokuphazamiseka kwe-apnea yokuphazamiseka , okubangelwa i-oxygen encinci kunye nokunciphisa ukulala kwekhwalithi. Kukho unxibelelwano phakathi kokulala kwe-apnea nokuxhatshazwa kwe-insulin. Ukuba uye watshelwa ukuba unyuke, unomfutho ophezulu wegazi, okanye uhlale udinwe yonke imihla, xela ugqirha wakho malunga nokufumana isifundo sokulala . Unyango lwe-apnea yokukhusela ubuthongo ungabangela amanqanaba e-insulin.
Ukuxinezeleka
Amanqanaba aphakamileyo oxinzelelekileyo anokuba nefuthe elikhulu kwi-insulin kunye nokuzuza ubunzima. Ukuxinezeleka kunokunyusa i-hormone cortisol, leyo leyo ikhulisa i-insulin ngokuthe ngqo. Enye indlela yokulawula uxinzelelo kukuzivocavoca ezifana ne yoga . Abanye bafumana ukuthambisa, ukucamngca, kunye neendlela zokucinga eziyinzuzo . Ukuba unenkathazo yokulawula amanqanaba akho oxinzelelo, cinga ukuthetha kunye neengcali zeengqondo.
Ezinye iiNyango
Ngaphandle kwenguqu yendlela yokuphila, abafazi abane-PCOS basenokuba nzima ukulahlekelwa isisindo. Ukuba ngaba kunjalo, kukho ezinye izibonelelo kunye neyeza zokuncedisa. Ngoxa ezi zinto zingabonakali ngokulahlekelwa kwesisindo, ziyakunciphisa amanqanaba e-insulin xa zidibaniswa nendlela yokuphila enempilo.
Ukunyuka kweNtlungu
Njengoko ukulahleka kwesisindo ngokubanzi, ukulahleka kwesisindo okanye ukuhlinzwa ngokugqithisileyo kuye kwafunyanwa kuyasebenza ekuphuculeni ukuzala kunye nokuxhatshazwa kwamanzi. Uphononongo olwenziwe ngoPiliso lwe-Obesity lubonisa ukuba ukuhlinzwa ngokunyusa umzimba kunokuphucula iimpawu ezininzi ze-PCOS, kubandakanya i-hirsutism kunye nesitenxo sokuya kwindoda ebhinqileyo.
Ukunyuka kwamaqondo okulahlekelwa kufuneka kuthathelwe ingqalelo njengesigqibo sokugqibela, emva kokuba abafazi abane-PCOS bafumene uncedo ekwenzeni utshintsho lwendlela yokuphila kunye nokuzama amayeza ahlukeneyo okanye izongezo.
Ukwenza isigqibo esilungile kuwe
Kukho iindlela ezininzi ezidweliswe apha ukukunceda abafazi nge-PCOS ukulahlekelwa isisindo. Ukukunceda wenze isigqibo esona sikhulu, ufunde ngaphezulu kwiindlela ozikhethayo uze uxoxe nabo nodokotela wakho.
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Iindidi ezigqithiseleyo zokuPhelelwa kwesisindo sokuBulala kwaBasetyhini abane-PCOS
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I-PCOS kunye nokutya: Ngaba i-Carb ephantsi na?
Uya kufumana amanqaku amancedo apha apha.
Uncedo Xa Uwufuna
Ukuba unzima ukunciphisa umzimba, ungesabi ukucela uncedo. I- dietarian ebhalisiweyo isondlo (RDN) ogqwesileyo kwi-PCOS unokukunceda ufumane isicwangciso sokutya esikusebenzelayo. Ukuba unomdla wokutya okanye ukutya ngokomzimba, i-RDN inokukunceda ukuba uyeke ukuziphatha kwaye kukuncede ube ngumdla wokukhumbula.
Ngokufanayo, ukuba awuqinisekanga ukuba ungaqala njani uqeqesho lwesisindo okanye ufuna ukutshintsha ukusebenza kwakho, cinga ngokusebenza nomqeqeshi wakho.
ILizwi
Akukho mqondiso wokulahleka kwamandla omatshini wePCOS. Njengoko zilinga njengoko zikunjalo, thintela ukuba unamathele ekufakeni ukutya okuthembisa ukulahleka kokunciphisa umzimba. Kunoko, gxininisa utshintsho lwezinto zokuphila ezizinzileyo eziya kukunceda ulahlekelwe isisindo kwaye ugcine uhlala kwixesha elide.
> Umthombo:
> Skubleny D. Impembelelo yoBugarriyririya kwi-Polycystic Ovary Syndrome: uVavanyo olusisigxina kunye nohlalutyo lweMeta. Obes Surgery . 2016 Jan; 26 (1): 169-76.