Ukutya kunye neenguqu zokuphila ziphakathi kweendlela eziphambili zokulawula i-PCOS
Ukuba une-polycystic syndrome syndrome (i- PCOS ), ugqirha wakho uya kuncomela ukutya kunye nokuguquka kwendlela yokuphila njengenxalenye yesicwangciso sakho sonyango.
I-PCOS yinto exhaphakileyo ye-endocrine phakathi kwabasetyhini kwaye ichaphazela ama-5 ukuya kwe-10 ekhulwini lokuzala abantwana. I-PCOS ibangela amazinga aphezulu a-androgens (amahomoni angamadoda afana ne- testosterone ) kwaye anxulumene nokuxhatshazwa kwe-insulin .
Abaphandi kunye noogqirha abaqinisekanga oko kubangela i-PCOS; Nangona kunjalo, ukuvutha kukholelwa ukuba kudlala indima enkulu.
Ukuba ugqirha wakho uphakamise utshintsho lokutya, mhlawumbi baye bacetyiswa enye yezi zilandelayo zidlo olusekelwe kuphando.
Oko Uphando lubonisa
Ekubeni ukuxhunywa kwenzelwa phakathi kwe-PCOS kunye nokunyanzelwa kwe-insulin phakathi no-1990, abaphandi abaninzi bafunda ukuxhamla phakathi kokutya kunye ne-PCOS, kubandakanya i-index-glycemic-index , i-High-protein, i-fat-high, i-calorie ephantsi kunye ne-anti-inflammatory ukutya.
Uphononongo oluhlalutyo lweendlela ezahlukeneyo zokutya lithe lafumanisa ukuba, kungakhathaliseki uhlobo lokutya, ukulahlekelwa isisindo kuya kuphucula impilo yakho yokuxilonga kunye nokuzala. Ewe, ukutya okunempilo kunokukunceda wenze okungaphezulu nje kokunciphisa umzimba. Utshintsho lwezinto zokutya lunokubuyisela ibhalansi ye-hormone, uncedo lokulawula umjikelezo wakho wokuya esikhathini, kwaye unciphise ingozi yakho kwizifo ezingapheliyo ezifana nesifo seswekile sesi-2.
Ukuba unayo i-PCOS, uphando uncoma ukuguqula ukutya kwakho ngokunciphisa i- index ye-glycemic (GI), umthwalo we-glycemic (GL), kunye ne-carbohydrate oyidlayo.
Kusenokwenzeka ukuba ufanele uhlengahlengise amaninzi okanye iiprotheyini, kunye nokuquka ukutya okuchasayo. Kunokuba nzima ukulungelelanisa okanye ukulandela ukutya okutsha. Ukwenza ezo zitshintsho zilula, unokusebenza nomntu obhalisiweyo wesondlo sokutya (RDN) ogqwesileyo kwi-PCOS ukufumana isitayela sokutya esilungele wena.
Izidlo zeProtein
Kwimvavanyo yeenyanga ezintandathu, abafazi be-PCOS abadla iiprotheyini eziphezulu (iiprotheyini ezingaphezu kwama-40, i-30 pesenti ye-fat) yokutya zalahleka ubunzima kunye namafutha omzimba kunokuba zilandele iprotheni ephantsi (i-protein engaphantsi kwe-15, i-fat percent) . Uhlobo oluthile lokutya aluvimbele iikhalori, zikhokelela abaphandi ukuba bacacise ukuba ngenxa yokutya okuphezulu kwiprotheyini kubakho ukuzaliswa, abo badla iiprotheyini ezininzi badla ukutya okuncinci ngaloo ndlela belahlekelwa bunzima.
Izidlo eziphantsi kwe-GI
Ukutya ukutya okuphantsi kwe-GI kunokukunceda ngokunjalo, ngokukodwa xa ukhulu kakhulu okanye unamazinga aphezulu e-insulin. Ukutya okuphantsi kwe-GI kudla ukuphakama kwi-fiber kwaye ungabi ne-glucose nezinga le-insulin xa udliwe ngokumodareyitha. Abafazi abangaphezu kwamandla amaninzi kunye ne-PCOS abalandela i-GI ephantsi ngonyaka omnye babenokuqhathaniswa kokuhamba kwexesha elifanelekileyo kunye nokuvakalelwa kwe-insulin xa kuthelekiswa nalabo balandela ukutya okuqhelekileyo. Abo banamaqondo aphezulu e-insulin banokunciphisa kabini amafutha omzimba naphezu kwehleko lokunciphisa umzimba.
Izidlo ezichasayo
Ukulandela ukutya okuchasayo kunokunceda i-PCOS. Kwiphononongo epapashwe kwi -Journal yeHormone kunye noPhando lweMetabolic , abafazi abangaphezu kwamandla amaninzi kunye ne-PCOS abalandela i- DASH yesityebi esinobutyebi esilahlekileyo esiswini kwaye babonisa ukuphuculwa okukhulu kwe-insulin yokumelana nokukhupha amanqaku.
Kwesinye isifundo esapapashwa kwiNorth American Journal of Sciences yezoNyango , abafazi abane-PCOS abalandela ukutya okuchasayo kwinyanga ezili-3 balahlekelwa ngamaphesenti ama-7 omzimba wabo kwaye babonisa ukuphucula okukhulu kwi-cholesterol yabo, uxinzelelo lwegazi kunye nabamakishi abathandayo. Amashumi amabini anesithathu ekhulwini yabasetyhini aqala ukuhamba ukuya kwimihla kunye neepesenti ezili-12 ezixutywayo emva kwalolu hlobo lokutya.
Ukuba ukhangeleka ukuba ulahlekelwe isisindo okanye ukuphatha kakuhle iimpawu zakho ze-PCOS, xela ugqirha wakho okanye isondlo sokutya malunga nokuguqula ukutya kwakho. Ukuhlanganiswa kokuquka i-GI ephantsi kunye nokutya okuchasayo kunye nokuguqulwa kwamaprotheni, amafutha kunye ne-carbohydrates kunokukunceda uphucule impilo yakho yokuzala kunye neyobuhlungu.
> Imithombo
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- > I-Moran L. Dietary Ukwakhiwa Kwonyango lwe-Polycystic Ovary Syndrome: Uhlolo lokuHlola oluMiselweyo Ukuzisa izikhokelo ezixhasayo-J Acad Nutrition Diet. 2013; 113: 520-545.
- > Sørensen LB, et al. Iimpembelelo zokunyuka kwama-protein-to-carbohydrates ratios kwintombikazi ene-polycystic ovary syndrome. Am J Clin Nutrition. 2012; 95 (1): 39-48.
- > Salama A et al. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.