Ukukhetha ukutya okupheleleyo ukutya okupheleleyo kunokunceda ukulawula iimpawu ze-PCOS
Ukuba uye wafumanisa ukuba une-PCOS (i-polycystic syndrome syndrome), mhlawumbi ugqirha wakho uye wachaza utshintsho lwezinto zokuphila ezifana nokutya kunye nokuzilolonga njengenxalenye yesicwangciso sakho sonyango. Ukutya okunempilo okupheleleyo ukutya okupheleleyo kunokunceda ukuphucula impilo yakho kunye nokunceda ulahlekelwe isisindo-njengabaninzi abafazi abane-PCOS bafumana inzuzo yesisindo, ezinokuba nzima ukulahlekelwa.
Ziziphi i-Whole Foods?
Ukutya okupheleleyo akuphelelanga kunye nokungahlawulwanga ukutya okungafani nakwimveliso okanye ezinye izinto zokufakelwa. Imizekelo yokutya konke iquka iziqhamo, imifuno, iimbotyi, izityalo kunye nezilenti, iinqolowa ezipheleleyo, iintlanzi kunye namafutha angenayo.
Uphando olupapashwe kwiHormone kunye noPhando lweMetabolic lubonise ukuba abo abane-PCOS abalandela iindlela zokutya ze-Stop Stop hypertension (DASH) badla isicwangciso esilahlekelwe ngamathambo esiswini kwaye banokuphuculwa okukhulu kwiimpawu zabo zokungabikho kwe-insulin kunye nabamakhwala. Ukutya kwe-DASH kucebile kwiziqhamo, imifuno, kunye neengqolowa ezipheleleyo kwaye ziphantsi kwimihla egcweleyo kunye ne-cholesterol, imbewu ecocekileyo, i-sodium, neesekese.
Izinzuzo zezeMpilo zeZonke ukutya
Ekubeni bancitshisiwe ngaphantsi, ukutya okupheleleyo kunokwenzeka ukuba kuninzi iivithamini, amaminerali, ama-antioxidants, kunye ne-fiber ezinokukunceda:
- Ukuphucula isikhumba
- Ukuqinisa iinwele
- Ukuphucula imvakalelo
- Gcina umzimba womzimba uphilile
- Ukuphucula ukuzala
- Uncedo ekulahlekeni kwesisindo
- Ukuxhasa ukukhulelwa okunempilo
- Gcina uxinzelelo lwegazi
- Ukunciphisa ingozi yesifo sikashukela
- Ukuthintela umdlavuza
- Ukwandisa ubomi bakho
I ziqhamo
Nangona iziqhamo zi-carbohydrate, ezininzi iziqhamo zinomlinganiselo we-glycemic index . Kufuneka unenjongo yokufumana ubuncinane ii-2 zeziqhamo zesityalo ngasinye ngosuku. Ukubandakanya iziqhamo ezingakumbi kwisondlo sakho, gcina isitya sesiqhamo sonke etafileni okanye kwi-counter, iziqhamo zokuqhathaniswa kwefriji ukugcina ixesha elizayo, okanye ukuthenga iziqhamo ezinqabileyo ukudibanisa kwi-smoothies.
Jabulela iziqhamo zokutya okanye udibanise ekudleni kwakho. Unokuxuba i-blueberries nge-oatmeal okanye udibanise amagilebhisi okanye iiapile kwisaladi.
Imifuno
Kufuneka ujonge ukutya ubuncinane i-2 1/2 iikomityi zemifuno imihla ngemihla. Ukufaka imifuno eninzi ekudleni kwakho, yenza isigxina seembande zeplate zakho kwixesha elide lokutya, ukubeka impahla kwimifuno egciniweyo, kwaye uthenge imifuno elula ukuyilungisa. Yenza iinqununu zakho zokukhetha ukugcina ukutya kwakho kunomdla. Jabulela imifuno yokutya okanye udibanise ekudleni. Unokudibanisa imifuno oyikhonzile ibe yi-omelets okanye i-frittatas, ukuphosa imifuno emifuno ibe yi-smoothie, okanye ungeze kwi-fry okanye isobho.
Iibhontshisi kunye nemifuno
Ukuze ube nempilo enempilo, unobumba obuncinane (1/2 indebe nganye) yeembotyi kunye nemigqabi efana ne-lentils ngeveki nganye. Ungathenga umgada, omisiweyo, okanye ulungele ukutya iintlobo zeembotyi. Ukongeza ezi zinto kwizidlo zakho, uphakamise isaladi kunye ne-chickpeas, yongeza ubhontshisi abamnyama okanye iimbotyi ezimhlophe zezintso zeesobho, okanye uzilungiselele izitya eziphambili ezingenasiphelo ezifana ne-taco salads, i-burgers ye-bean, okanye i-falafels.
Amazimba
Iingqolowa zonke "ziphuza i-carbs" ezinomlinganiselo ophantsi we-glycemic index kwaye aziyi kuluhlaza i-glucose yakho kunye namazinga e-insulin. Imizekelo ibandakanya umdaka omdaka okanye umsila wasendle, i-oats egobile, i-bulgur, iquinoa kunye ne-buckwheat. Ukubandakanya ezinye zezi zokutya, iimveliso zokutya zengqolowa eziye zahlanjululwa, zama i-quinoa okanye i-oats egobile kwisidlo sasekuseni eshushu; yongeza iifayile ezinje ezifana ne-farro, iquinoa, okanye i-bulgur kwiisobho; okanye sebenzisa ii-oats ezigqityiweyo njengokutya ngokukhupha inkukhu okanye intlanzi.
Amafutha aphilileyo
Amafutha anempilo afaka ioli yeoli kunye neminquma, iinqutyana kunye ne-butter butter, avocados, imbewu, amaqanda kunye nentlanzi. Ukufakela amanye ala mafutha enempilo ekudleni kwakho, sebenzisa ioli yeoli ephekayo okanye njengesiseko sokugqoka okuzenzekelayo; udle iitayisi zokutya okanye ukuphosa kwindawo yokugubha; cwina izithelo kwi-nutters; yongeza i-avocado kumaqanda; i sandwich, kunye nee saladi; kwaye udle i-omega-3 intlanzi ezityebi ezifana ne-salmon, i-tuna, i-trout kabini ngeveki okanye ngaphezulu.
> Imithombo
- > 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.
- > Amany Alsayed Salama, uEzzat Khamis Amine, Hesham Abd Elfattah Salem, kunye noNesrin Kamal Abd El Fattah. I-Combo Dietary Inflammatory Dietary kwi-Women's Overweight and Obese ne-Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.