Kufungisisa Ndezvipi Zvokudya Zvakanakisisa KwaPCOS? Edza DASH
Kufungisisa kuti chirongwa chakanaka chokudya ndechei? US News uye World Report yakarongedza uye yakarongedza kudya kwemashoko makumi matatu nemakumi matatu nehurukuro kubva kune rimwe boka renyanzvi dzehutano. Kuti ive yepamusoro-yakarongwa, kudya kunofanira kunge kuri nyore kuitevera, kunonwisa, kuchengeteka uye kukwanisa kushaya kurasikirwa nekudzivirira chirwere cheshuga uye chirwere chemwoyo. Uyo anokunda (wegore rechi5 mumutsara) waiva hurumende inogamuchirwa nehurumende nzira dzekumisa Hypertension (DASH) kudya.
Chii chinonzi DASH Diet?
Zvokudya zveDASH pakutanga zvakagadzirirwa kuderera ropa . Yakapfuma muzvibereko, miriwo, zviyo zvakakwana, uye midziyo yakakodzwa yemakaka uye yakaderera mumafuta akazara, cholesterol, zvakanatswa mbeu, sodium, uye sweets. (Mapoka muPCOS Nutrition Center Cookbook , pamwe chete nemaronga ayo emavhiki mana, anofanana nemirayiridzo iyi.)
Nezvokudya zvose kunze uko, kudya kweDASH kunogona kuva yakanakisisa kune vakadzi vane PCOS. Mune chidzidzo chakabudiswa mu Journal of Hormone uye Research Metabolic, vakadzi vane uwandu hwepamusoro neCPOS avo vakatevera DASH kudya chirongwa chakakanganiswa namazimbwe uye vakaratidza kuchinja kwakanyanya kwekuchengetedzwa kwe insulin nekuputika mavara .
Heano zvikonzero zvitanhatu nei kudya kweDASH kwakanaka kune vakadzi vane PCOS.
Zviri nyore Kuutevera
Chimwe chezvinhu zvakanakisisa pamusoro pekudya kweDASH uye chimwe chinhu chakakubatsira kuti chive chakanyanya pakati peyanzvi vehutano ndechokuti zviri nyore kutevera. Hapana nharo yekutevera, mahydrohydrates , kana makorikori ane chikafu ichi.
Zvose zvaunofanirwa kuita ndezvokudzvora muzvokudya zveSyria, zvinyoro, uye zvakakora zvakanyanya uye kuwedzera muwandu wemichero nemiriwo yaunodya.
Wakafuma muzvibereko nemiriwo
Dash yeDASH inokurudzira kushanda 4 kusvika ku5 yemichero nemiriwo . Izvi ndezvokuti mishonga yakadai se potassium, calcium, magnesium, uye fiber inokosha mukurwisana nehuwandu hwemhepo.
Iwe uchawana zvose izvi zvinovaka uye nezvimwe nekudya kudya kunowanikwa muzvibereko nemiriwo. Mashoko akanaka ndeokuti izvo zvinovaka muviri zvinogonawo kushanda pakuvandudza mazinga e insulin uye glucose.
Inowedzera Uzere
Nhungamiro yeAmerica inokurudzira vakadzi kuti vashandise zvishoma ma 25 gm fiber zuva rega rega. Iyi yakawanda inogona kusangana nyore nyore paDASH yekudya. Kunze kwekubatsira kuderedza cholesterol, fiber inokuzadza uye inokuchengeta iwe kugutsikana kwenguva refu. Fiber inobatsirawo kuchengetedza glucose uye insulin.
Low muSodium
Serodium yakawanda inogona kukonzera kuwedzera kweropa, kuwedzera njodzi yechironary heart disease. Vakawanda veAmerica vanopfuura Dietary Guidelines zuva rega rema 2300 milligrams ye sodium zuva rega rega (kukupa pfungwa, imwe teaspoon yemunyu inopa mamirigiramu 2300 e sodium). Yakagadzirirwa vanhu vane huwandu hwemhepo yakanyanya, sodium yakaderera DASH kudya inokurudzira kuchengeta maitiro e-sodium pasi pemamiriyoni zana emadhora, iyo yakawanda inowedzera sodium iyo American Heart Association inokurudzira vanhu vane ropa rakanyanya kudya.
Anotsigira Nutsu, Mbeu Uye Miti
Zvokudya zveDASH ndezvokudya zvakasimwa nekusimba nekusimbisa kuisa 4 kusvika ku5 servings pavhiki yemhando dzakasiyana dzemiti , mbeu , uye legumes (lentils). Zvokudya izvi zvinopa chikonzero chakanaka che fiber, uyewo magnesium uye potasium kuti iwedzere ropa.
Kutsvakurudza kwakaratidza kuti mwoyo-utano hwakanaka hunotengeswa mafuta (MUFAs) nemafuta anonzi polyunsaturated (PUFAs) anowanikwa mumarwi anogona kunatsiridza insulin, androgens, uye cholesterol muvakadzi vane PCOS. Yakapetwa nefiber, omega-3 fatty acids, mapuroteni, uye mavitamini anokosha nemaminerari, mbeuwo zvakare iPCOS-inofarira zvekudya.
Tastier Food
Paunodya kudya pasina mimwe yemunyu, unogona kunyatsonaka mutsauko. Zvokudya zvinongonaka zviri nani. Kuti ushandise munyu, shandisa mishonga yakachena, macroviris, uye seasonings kuti ubudise tambo inonaka yezvokudya zvose.
> Source
> Asemi Z, Esmaillzadeh A.DASH Zvokudya, Kushushikana kweUndulin, uye Serum hs-CRP muPolycystic Ovary Syndrome: A Randomized Controlled Clinical Trial. Horm Metab Res . 2014.
> Kalgaonkar S, Almario RU, Gurusinghe D, et al. Kusiyana kwemagariro eWarnuts vsAlmonds pakunatsiridza kugadziriswa kwemagetsi uye endocrine miganhu muPCOS. Eur J Clin Nutriti . 2011; 65 (3): 386-393.