Kana iwe une polycystic ovary syndrome (PCOS) uye ukawana zvakaoma kupera simba, iwe hausi woga. Vanopfuura hafu yevakadzi vose vane PCOS vanodarika. Mazano kubva kune vanopa utano hwezvehutano ndezvekuderedza uremu , asi avo vane chirwere ichi vanoziva kuti hazvisi nyore. Heano zvimwe zvikonzero zvinotsanangura kuti nei zvakaoma zvikuru kuvakadzi vane PCOS kuti varashike.
Muviri Wako Uri muFat Storage Mode
Insulin inonzi hormone inotakura glucose (muviri wako ndiyo inotyisa mafuta) kubva muropa rako kusvika mumasero ako anogona kushandiswa semasimba. PCOS inobata chitunha chemuviri wako uye kushandisa insulini. Masero ako anoramba asingagoni kuratidza zviratidzo zve insulin uye izvi zvinoita kuti pancreas yako ibudise insulin yakawanda. Kunyanya insulini inokurudzira mafuta ekuchengetedza kana kuwedzera kwemahombekombe, kunyanya mukati mako, kufanana ne "spare tire" pamusoro pemakumbo ako. Kana iwe uri kuwana huwandu hwakaremera kana kuti haugone kushayiwa uremu pasina huwandu hunochinja kuzvokudya kana kurovedza muviri, insulin yakawandisa inogona kunge yakakonzera. Kurapa kweCOSP inowanzotarisirwa kuderedza insulin uye kunosanganisira kudya kuchinja, kushandisa muviri, uye mishonga kana kuwedzera.
Iwe uri Hungrier
Sezvo chikamu chekusimudzira mafuta ekuchengetedza, insulin inoshanda sechido chekudya-chinokonzera hormone. Kuwanda kwezinga re insulini kunogona kutsanangura kuti nei vamwe vakadzi vane PCOS vane nzara.
Simba, zvakasimba, kunyange zvishuvo zvinokurumidza zvinorondedzerwa muvakadzi vane insulini inopikisana. Kana zvisina kukwaniswa, izvi zvido zvinogona kuparadza kunyange zvakanakisisa kudya, zvichiita kuti pave nepamusoro kemoriki kushandiswa uye kuwedzera kuwedzera.
Kudya kazhinji, kusanganisira mapuroteni akakwana uye kudya, nekudzivirira kudya kwemashuga yose inobatsira nzira dzekudzikisa zvido.
Dambudziko reAppetite-Kudzora Hormones
Chimwe chinhu chingaita chinogona kuita kuora muviri nekurema kwekugadzirisa zvakaoma kuvakadzi neCPOS isingaenzaniswi nehomoni inorwisa zvirwere zvinodzora chido uye satiety. Mazinga ezvokudya-kutonga mahomoni ghrelin, cholecystokinin, uye leptin zvakaratidzwa kuti hazvina kukodzera kuvakadzi vane PCOS. Maitiro asingabatsiri emahomoni aya anogona kukurudzira nzara mune vakadzi neCPOS, zvichiita kuti kuwedzerwa kudya kwekudya uye kuoma kutarisira uremu.
Zvokudya Zvako Hazvikwanisi
Kana iwe wakanga uri kutarisa kudya kwako uye uchiri kutadza kuona mapaundi acho achibva, inogona kunge iri mhando yezvokudya zvauri kudya. Imwe ongororo ye2010 yakafananidza nechezasi glycemic index kudya kune nguva dzose, ine utano hwehutano hwakanaka kune vakadzi vane PCOS. Mapoka maviri aya akadya yakaenzana yemakori uye akadya kuparadzirwa kwakafanana kwe macronutrients (50 muzana yemakrohydrates, 23 muzana protein, 27 muzana mafuta, 34 gramu fiber). Misiyano chete yaiva glycemic index (GI) yezvokudya. Vakadzi vane PCOS vaitevera chirwere cheGI chekuratidzira vakaratidza katatu kukura kwakanyanya mu insulin uye vaine nguva yakanaka yekuenda kumwedzi. Izvi zvitsva zvinoratidza kuti avo vane high insulin mazinga vanogona kukwanisa kurasikirwa humwe uremu mushure mekuderera kwechirwere chendaneti.
Kusadya michero yakawanda uye miriwo inogonawo kukanganisa kuora. Chimwe chekudzidza chakawana kuti vakadzi vane PCOS avo vakatevera nzira yeDetary Approaches for Stop Hypertension (DASH) kudya chirongwa chairatidza kuvandudzwa kwe insulin uye kurasikirwa kwemaviri pamimba. Zvokudya zveDASH zvaive ne 52 muzana yemakrohydrates, 18 muzana mapuroteni, uye 30 muzana yemafuta akazara, uye akapfuma muzvibereko, miriwo, zviyo zvose, uye mazai emakungwa asina kuwandisa.
Iwe Unenge Wakadzikama Apnea Yokurara
Vakadzi vane PCOS vari pangozi yakanyanya yekudzivirira kubatwa kwepnea yokurara kana vachienzaniswa nevakadzi vasina mamiriro. Kuvharirwa kwepabonde kunokonzerwa nehope kunoitika apo kune kuvhara kwepamusoro pemugwagwa unokonzera kusakwana kwe okisijeni panguva yokurara.
Izvi zvinokonzera kurara kwemasikati , kukonzerwa kweropa, uye kuwedzera kuwedzera.
Kunyange zvazvo kuwedzera muviri kuwedzera kwechimwe chinhu chikuru chinokonzera kupererwa kwepnea, yakakura mazinga e androgens (mahomoni evanhu seete tesstersterone) anoonekwa muPCOS, anotenda kuti anoita basa mukukonzera kurara kwemaoko. Kusava nehope kunobatanidza ne insulini kusagadzikana uye kuwedzerwa kuwedzera. Kana chirwere chakanyanya kubatwa nehope, iyo inowedzera dambudziko rekusagadzikana kwekushushikana kweglucose, ndicho chikonzero nei zvakakurudzirwa kuti vakadzi vose vane PCOS vaongororwe kuti varege kubatwa nehope yepamusoro uye vagamuchire kurapwa kwakakodzera kana vakawanikwa.
> Sources:
> Asemi Z, Esmaillzadeh A. DASH Zvokudya, Kushushikana kweUsulin, uye Serum hs-CRP muPolycystic Ovary Syndrome: A Randomized Controlled Clinical Trial. Horm Metab Res . 2014; 47 (3): 232-8.
> Fernandez R, Moore V, Ryswyk EV, et al. Kurara kuvhiringidzika kuvakadzi vane polycystic ovary syndrome: kupararira, pathophysiology, maitiro uye mazano ekugadzirisa. Zvisikwa uye Sayenzi Yehope . 2018; Bhuku 10: 45-64. doi: 10.2147 / nss.s127475.
> Kedikova SE, Sirakov MM, Boyadzhieva MV. Mazinga eLeptin uye adipose maviri evanhu vari kuyaruka ne polycystic ovary syndrome. Gynecol Endocrinol . 2013; 29 (4): 384-387.
> Ma J, Lin TC, Liu W. Maviri emakemikari uye polycystic ovary syndrome. Endocrine . 2014; 47 (3): 668-678. doi: 10.1007 / s12020-014-0275-1.
> Marsh K, et al. Migumisiro yakaderera glycemic index kana ichienzaniswa nechikafu chekudya pa polycystic ovary syndrome. Am J Clin Nutriti. 2010; 92: 83-92.