Zvechokwadi, unoziva kuti unofanirwa kudya kudya kwakanaka kuti uvandudze zviratidzo zve polycystic ovary syndrome (PCOS), asi dzimwe nguva zvaunofunga kuti zvine utano zvingave zviri kuparadza basa rako rakanaka.
Sezvokudya zvakanyorwa zvakanyorerwa nutritionist uye nheyo yePCOS Nutrition Center, ndakashanda pamwe nezviuru zvevakadzi vanotambura neCPOS. Vakadzi ava vauya kwandiri kuti vandibatsire kuvandudza kudya kwavo kuti vawedzere mararamiro avo uye kuti vabudirire zvinangwa zvavo pachavo kana kuve kurashikirwa, kuderedza dambudziko ravo rwechirwere cheshuga 2, kana kuwedzera kubereka kwavo.
Ndinoita chirongwa chePCOS chokudya kune mumwe murwere wandinosangana naye kuti ndione kuti vanogona kuitei kuti vagadzirise kudya kwavo, uye kana vachidya munzira iyo inoparadza simba ravo kuti vaite zvinangwa zvavo.
Heano pane zvinomwe zvinodyiwa zvinowanzokanganisa vakadzi vane PCOS vanowanzoita uye kuti vangagadzirisa sei.
Kudya Zvibereko Zvizhinji Panguva imwechete
Inhema yokuti vakadzi vane PCOS havafaniri kudya michero . Aiwa, michero haina shuga yakawanda mukati maro uye kwete, michero haisi yakangofanana nokudya shuga cubes. Chibereko chinopa miviri inokosha, fiber, uye antioxidants zvinogona kunyanya kuderedza insulini.
Chikanganiso chikuru ndinoona vakadzi vane PCOS vachiita kunyange vachidya michero yakawanda panguva imwe chete. Somuenzaniso, vanoita smoothie inosanganisira zvidimbu zvitsva kana makapu emuti. Kana, zvichida vanofunga kuti michero ine utano, saka inowedzera zviri nani pakudya kwekudya kana kudya nguva. Izvi zvinogona kuva dambudziko sezvo michero ine gorobhahydrate zvokudya.
Kufanana nedzimwe marashi, zvakanakisisa kuti zvipararire zvakafanana mukati mezuva, zvakadai sechikamu chimwe chezvibereko mu smo smoothie kana nechingwa, panzvimbo yezvose panguva imwechete iyo ichaita skefu insulini nemazinga eglucose.
Kuramba Kubva 'Kudya' Zvokudya
Kana iwe usingadi kudya zvakakora mafuta, ungave uchiita chikanganiso chakakura chinogona kupisa mararamiro ako akanaka ekudya.
Vamwe vakadzi vane PCOS, kunyanya avo vakakurira munguva yezvisina mafuta-kudya, vanogona kudzivisa mafuta kunze kwekutya kuchavaita kuti vapedze.
Dambudziko neizvi ndechokuti kudya pamwe namafuta mukati mavo hakusimudzi glucose uye insulin mazinga seprotheni uye makroquhydrate foods. Kana pane, mafuta anobatsira kugadzirisa shuga yeropa uye insulin. Inopawo mavara akaoma anowedzera kugutsikana kwekudya. Avo vanodya mafuta maduku vashoma havagoni kugutsikana nezvokudya zvavo, kana kuti vane zvikamu zve shuga shoma yeropa izvo zvinogona kutungamirira kune zvido zvecarb or binges yezvokudya.
Zvokudya zvakapfuma mumafuta e-omega-3 (maorivhi, avocado, nutswa , mafuta ehove), zvinonyanya kubatsira vakadzi vane PCOS sezvo vanogona kubatsira kuderedza dambudziko rehutano hwepfungwa, kurwisana nekuputika, uye kutsigira utano hwakanaka.
Chinokosha ndechokudya yakawanda yemafuta akakwana pamakoriri aunoda. Hurongwa hwehurumende hunoti vanhu veAmerica vanodya kusvika kuzana makumi matatu zvemazana avo ezuva nezuva makori nemafuta, uye vanokurudzira kudzorerwa kwegorobhahydrates yakanatswa nemafuta ane omega-3 ane utano hwakanaka.
Kudya Zvokudya
Kana uri kuedza kuderedza mapaundi, kupedzisira kudya hakusi nzira yekuzviita. Mitumbi yedu yakagadzirirwa kushandisa zvokudya zvemasimba. Kuenda kwenguva yakareba pasina kudya kunokonzera kuti shuga yeropa inyore.
Kana iwe uine "hangry" (kuwedzera kukurumidza kana kutsamwiswa kunokonzerwa nokushaiwa kwekudya), iwe unoziva zvandinotaura. Kazhinji, zvimwe zvokudya (makoriri) zvinoda kudyiwa kuti zvigadzire shuga yakaderera yeropa, iyo inongowedzera insulini mizinga yakawanda.
Panzvimbo yekudya kudya, kudya zvakaderera zvezviyo zvakakwana, mapuroteni, uye mafuta ane utano panguva dzekudya nguva dzose.
Kusiya kunze kwePurotini
Dzimwe nguva ndinoona vakadzi neCPOS havadyi mapuroteni akakwana. Chikonzero chikuru cheizvi ndechokuti vane chido chakasimba chekudya kwekhabhohydrate uye sweets uye kutsvaga marudzi aya ezvokudya kuti avigute, asi kwete mapuroteni.
Pasina mapuroteni akakwana, iwe unosara uchidya zvakanyanya mumakrohydrates, izvo zvinongobatsira chete kuisa insulin nekudzivirira , kuwedzera kwePCOS zviratidzo. Iko yakakosha yemakinhydrate kudya ichaitawo kuti zvive zvakaoma kugadzirisa utachiona hwehuga hwehutano hunoita hukuru hwepamusoro kana hwakadzika kwazvo.
Kana iwe uchiomerwa kuti upinde mapuroteni akakwana mune zvekudya kwako, edza uye ita mapuroteni chinonyanya kukosha chekudya zvako nekudya zvinodya panzvimbo pezvokudya zvekhabhohydrate. Kudya puroteni yakakura yekushambidzira (an omelet somuenzaniso), inzira yakanaka yekutanga zuva nemazinga akaenzana eglucose.
Kusadya Zvakakwana (kana Chero) Miti
Pane chikonzero nei tichiudzwa kuti tidye miviri yedu: miriwo inopa antioxidants uye fiber inogona kubatsira PCOS uye iyo iriwo yakaderera mumakhahydrates.
Kana iwe uri kutarisa miriwo, idya zvakafanana, kana usadya zvakawanda zvepi zvayo, zvipikise iwe kuwedzera mamwe. Ita hafu yeplate yako kuti ive isina misi miriwo yakadai semakaroti, sipinashi, nyemba yebhinzi, uye squash. Ita miriwo inonakidza nekushandisa mishonga yakanaka nemiti inonhuwira, kana mafuta omuorivhi akaisvonaka. Kushandisa nzira dzakasiyana dzekubika (yakasvibiswa, yakakangwa, yakasunungurwa) inogonawo kuita kudya veggies yako inofadza zvikuru.
Iwe Unongonwa Imvura Chete
Mvura zvechokwadi inokosha kuti uve nehutano hwakanaka (uye kupona kwedu), asi kune zvimwe zvinwiwa zvinoregererwa izvo zvinogona kuverengwa semvura, zvakare izvo zvinopa mamwe mazano kune vakadzi vane PCOS iyo mvura haina.
Green tea inotakura antioxidants uye yakaratidzwa kuderedza insulin kudzivirira uye testosterone muvakadzi vane PCOS. Apo paakawedzerwa kune antioxidant chikafu chinopfuma, green tea yakabatsira vakadzi zvakanyanya kuderedza mafuta avo omuviri pamwe nekuvandudza zviratidzo zvemagetsi zvinosanganiswa nePCOS.
Resveratrol, imwe antioxidant inowanikwa muwaini tsvuku, yakaratidzwa kuderedza testosterone uye insulin mazinga muvakadzi vane PCOS.
Uye kunwa kofi mukuenzanisa, chirwere chinozivikanwa, chave chichiratidzwa kuti kuderedza insulin yepamusoro uye kuderedza dambudziko rechipiri chechirwere cheshuga.
Kudya Zuva Resiku
Kana zviri shure mushure mokudya uye iwe uchinzwa nzara kurwadziwa, inzira yemuviri wako yekukurukura kwauri inoda simba. Zvimwewo, kana usina nzara asi uchinetseka, wakaneta, wakasimbiswa kana kunzwa mamwe manzwiro uye iwe unoda kudya, iwe uri kushandisa zvokudya zvezvikonzero zvepfungwa . Kudya kana iwe usina nzara kunobatsira kuti uwedzere kuwedzera.
Kana iwe uchinge uchinetseka usingafungi paunenge uchiona TV kana kuita mamwe mabasa, rega kumira. Edzai kutarisa TV mune imwe imba kure nekicheni, kusveta meno ako, kana kuva nekapu yehuni inopisa pane.
> Sources:
> Amany Alsayed et al. Anti-Inflammatory Dietary Combo muWeight Overseight and Obese Women with Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.
> Asemi Z et al. DASH Diet, Resulin Resistance, uye Serum hs-CRP muPolycystic Ovary Syndrome: A Randomized Controlled Clinical Trial. Horm Metab Res. 2014.
> Ming Ding et al. Association of Coffee Consumption ne Total uye Cause-Specific Mortality muTatu Zvikuru Zvakanakira Cohorts. Circulation. 2015; 132 (24): 2305-15.