Sezvokudya zvakanyorwa zvakanyoreswa nutritionist uyo anorayira vakadzi ne polycystic ovary syndrome nguva dzose, imwe yemibvunzo yakawanda inowanikwa ini kubva kuvakadzi ndeye makhahydrates. Saka vakadzi vazhinji vane PCOS vachitya makhahydrates. Kunyange zvazvo zvichikosha kutarisa rudzi rwako uye chiyero chemakhahydrates, hapana chikonzero chekuvatya sezvavanopa zvipo zvinokosha zvePCOS.
Hezvino chaungaziva.
Chii Chinonzi Carbohydrates?
Carbohydrates inoumbwa nemapoka ema molecule, anozivikanwa sa saccharides. Aya saccharides ane carbon, hydrogen uye maatomu eokisijeni akasiyana-siyana. Kune zvikamu zviviri zvakakosha zvemakungu-ehydrates: zviri nyore uye zvakaoma. Zvine makedhidijidhi eine imwechete kana maviri saccharides (mono- uye di-saccharides, maererano) zvakabatana pamwechete. Iko chaizvoizvo sirasi, inowanikwa muzvibereko, uchi, mukaka (sarose) uye zvekutengeserana. Mahydrohydrates akakomba ane akawanda saccharides (polysaccharides) uye anozivikanwa seanowedzera uye mashizha akawanikwa mumiriwo, zviyo, uye legumes.Complex carbohydrates inowanzova nechezasi glycemic index kana kuti inokura muropa rega.
Basa reKehydratesiti yeMiti Yedu
Basa guru remakhahydrates ndekupa simba kumuviri. Kuparara kweshuga mukati memasero kunogadzira mamolekemu emasimba anogona kushandiswa.
Glucose ndiyo inoshandiswa simba remuviri mukati memuviri, kunyange zvazvo mapuroteni nemafuta zvinogona kushandiswa kana zvakakodzera. Kana imwe nguva simba rinoda kuwanikwa, glucose inenge yakachengetwa pachiropa se glycogen, inogona kukanganiswa kuita mamwe maitiro, akadai keratin (anowanikwa muminwe), ribose (inowanika muDNA uye RNA) uye hyaluronic acid (inoshandiswa kugadzirisa mafundo ).
Kuwedzera kweglucose kunoshandurwa ku triglycerides uye kuchengetwa mumafuta .
Mutumbi Unoshandisa Sei Makodhihydrates?
Iyo nzira yekudya inotanga mudumbu sezvo makhahydrates anoputsika muzvikamu zvavo zve monosaccharide. Kunyanya kudya kunowanikwa mudumbu duku sezvo uwandu hwezvokudya hunoonekwa kune maitiro ehu. Starch inogadzirwa nenzira inononoka kudarika maitiro e-carbohydrates. Muviri womunhu hauna maantikiyo anodikanwa kuti uparadze utsi. Pane kudaro, fiber inoputsika mumvura, gesi uye zvimwe zvinokonzerwa nemabhakitiriya mumatumbo, uye kuderedza kufamba kwezvokudya zvinoita kuti unzwe uzere.
Kamwe katehyidhadhi ikakoromorwa mu monosaccharide kana zvinhu zvisiri nyore, zvinoshandiswa kuburikidza nemadziro emukati kusvika muropa apo vanoenda kuchiropa uye vanoshandurwa kuva glucose. Chiropa chinodzora kuvharwa kweglucose muropa. Kana kukanganiswa kweropa kuchikwirira zvikuru, pancreas inovhara insulini kuisa glucose mumasero uye kunze kweropa. Kana chirwere cheglucose cheropa chinotanga kuwira, glucagon yakavanzwa kuti iwedzere huwandu hweglucose iyo chiropa chinodzokorora muropa.
Ndezvipi Zvokudya Zvinyorwa zveKehydrates?
Zvokudya zvinotevera zvine makedhaidhidha:
- Zviyo
- Zvibereko
- Vegetable
- Nyeredzi nemagumbe
- Misi uye yogurt
Zviyo zvinokwana zviyero zvakapetwa zvehydrohydrates kuburikidza nekushanda, uye zvakasiyana-siyana zve fiber. Mbeu yose nemakwenzi emakironi ane fiber yakakwirira kupfuura yakachena uye yakanatswa mbeu. Miti inowanzova yakasara, kunyanya mubhinzi, peas, chibage, uye mbatata. Mishonga yemvura kana isiri-starchy yakaita se lettuce, eggplant, uye squash dzine zviduku zvishoma zvemashizha. Zvibereko zvinowanzova neshuga, kunyange zvazvo hombodo idzi dzine zvinhu zvakanaka zve fiber.
Ndezvipi Zvakawanda Zvine Carbohydrates Ndinofanira Kudya Zuva Nega?
Kunyange zvazvo pasina mazano akakurumbira akaiswa, inofungidzirwa kuti 50% kusvika 60% yekoriyori inofanira kuuya kubva kumakrohydrates, kunyanya yakaoma makhahydrates.
Sezvo vakadzi vane PCOS vachida kuva nemazinga akakwirira ekusimbisa insulin, zvinokurudzirwa kuti vanodya zvishoma makhahydrates, zvichida pasi pe50% yemakori ese. Vavhareji vakuru vanofanira kudya 25g kusvika 35g ye fiber zuva rega rega, uye kugadzirisa nyore kana kuwedzera shuga kune 10% yemakori ese. Izvozvo zvinoreva kuti muzvokudya zvepakati pezana 1 800 makorikori, 900 kusvika 1,080 makorikori inofanira kuuya kubva kumagidhahydrates, uye shuga inofanira kunge yakakwana kusvika 45g pazuva.
Zvokudya zvine utano zvinofanira kuva nezvikamu makumi matanhatu nematanhatu zvezviyo zvegoroba-gorosi, zvikamu zvitatu kusvika kune zvishanu zvemiriwo, uye 2 kusvika ku 4 servings yemichero zuva rega rega. Sarudza miriwo yakasvibira-mashizha kana zvichiita, uye edza kugadzirisa mishonga yemashizha yakadai semapurasi, chibage, uye mbatata. Chibereko chinogadzira dessert yakaisvonaka kana shina panzvimbo pekugadzirwa ushuga sekikiki kana keke. Edza kudzivisa mavara machena uye akacheneswa, uye sarudza panzvimbo yese yezvokudya zvezviyo, pasta, uye zviyo. Nokusarudza mararamiro ehutano uye kutarisa makoriyori, hapana chinofanira kurega mitsara. Asi cherechedzai makorikiti ayo masapu nemahydrohydrates ari kuita kuti uwedzere kudya.
Nokuda kwekudya zvakagadzirwa nemunhu, taura nemunhu anyoresa dietitian nutritionist ane unyanzvi muPCOS.
Yakavandudzwa neCPOS Expert Angela Grassi, MS, RDN, LDN