Chikonzero nei Unofanira Kudya Nutsu Zuva Zvose Kana Une PCOS
Bvunza chero chiremba wezvokudya zvakanyorwa zvakanyoreswa (RDN) zvavanoda kuenda-kutora zvinokurudzira ndezvekuti vangangopindura: Nuts. Yakatakura mapuroteni, fiber, antioxidants, mavitamini, uye maminera, marimu anogadzira zvinogutsa kana kuwedzera kwekudya chero nguva yezuva. Vanewo hupfumi mumiti sterols nemafuta-kunyanya mwoyo-ane utano hwakanaka hwemafuta (MUFAs) nemafuta anonzi polyunsaturated (PUFAs), anoratidza kuti anoderedza cholesterol.
Zvechokwadi, US Food and Drug Administration (FDA) yakagamuchira kudai kwehutano kwemavara ezvokudya ane nuts anotaura kuti "Kudya maawa mashanu pamusi wemiti akawanda sechikamu chekudya kuderera mumafuta akazara uye cholesterol kunogona kuderedza dambudziko remoyo chirwere. "
Kutsvakurudza kutsva kunoratidza kuti hutano hunobatsira hwemiti yevaya vane PCOS inowedzera kupfuura yehutano hwemwoyo yekuenzanisa mahomoni uye kuderedza insulin .
Hezvino izvo zvaunoda kuziva nezvehutano hwehutano hwemiti hunogona kubatsira vakadzi neCPOS.
Health Health Benefits of Nuts for PCOS
Nuts of any kind are great for PCOS! Kutsvakurudza kutsva kwakaratidza kuti MUFAs uye PUFAs zvakawanikwa mumiti yakaratidzwa kuvandudza insulini, androgens, uye cholesterol mazinga kune vakadzi vane PCOS. Mune chidzidzo chakabudiswa muEuropean Journal of Clinical Nutrition , vakadzi vane PCOS vakasarudzwa pamusana pokugamuchira maarnuts kana amamondi kwevhiki matanhatu. Kunyange zvazvo kusina kuchinja kwehuremu kwaionekwa, zvose zviri zviviri zvehutu zvakaderera pasi-density lipoprotein (LDL) cholesterol.
Walnuts akavandudza insulin senzwiro ne 26% uye yakaderera glycated hemoglobin (HbA1c), chiyero chemafuro eropa, kubva pa7 kusvika ku5,5%. Walnuts akawedzerwa hutano-hormone inosunga globulin (SHBG), hormone inosungira testosterone uye amamondi yakaderedza mahara easrogen. Vatsvakurudzi vakagumisa kuti kudya nuts zvakanaka kunobata cholesterol, insulini, uye androgen mazinga kune vakadzi vane PCOS.
Zvinofadza kuti kuongorora kwemeta-analysis yakabudiswa muAmerican Journal of Clinical Nutrition yakashuma kushamwaridzana pakati pekudya makungu uye kuderedza ngozi kune chirwere cheshuga chechipiri.
Nzira Dzokuwedzera Miti
Nutsanga kuwedzera kuzadza kwekudya uye zviri nyore kutora pakufamba sezvokudya. Nutswe, zvisinei, koriori-dense, kubva ku 160 makoriro kusvika 180 makirogiramu paununisi. Kuti vawane hutano hwavo pasina kubvarura bhanhire rekoriori, vatsivire ivo zvokudya zvakakwirira mumafuta akazara uye muvagadzirire imwe kana maviri ounces pazuva.
- Tukisa nuts mukumhanya-fry
- Itai michero yakadai seapurosi kana bhanana mu nut butters
- Wedzerai makungu enyu aidiwa kuti muite croutons mu salads kana mashupa
- Sakanidza maarondi kana kuti walnuts mu oatmeal kana yogurt
- Nyoka yepamusoro pamiti yakasvibiswa yakadai seaminamoni emamondi kana chestnuts yakakangwa yakatsva
- Shandisa marimu pasi sekudya kwehove kana yehuku
- Kuda chokoleti? Edzai chokoti yakasvibiswa yakavhara maarmonds kuti uite
Chii Chinoverenga Sekushumira?
Pre-pakapakiti makungu muzvikamu zviduku, zvisingabatsiri-kushumira kana zvikwama zvinogona kubatsira nekutora chikamu. Kukohwa hutano hwemhando yemiti yemiti yakakurukurwa, inosanganisira imwe, imwechete iyo inoshumira zuva kana mashanu ounces pavhiki yemiti yakasiyana-siyana.
Izvo zvinotevera zvakaenzana chikamu chimwechete kana 1/3 mukombe:
- 24 maarondi
- 18 mashizha cashews
- 12 hazelnuts,
- 8 pakati peBrazil nuts
- 12 macadamia nuts
- 35 peanuts
- 19 pecan halves
- 14 mbiru halves
> Sources:
> 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.
> Afshin A, Micha R, Khatibzadeh S, Mozaffarian D.Kutaridzika kwevungu nemafuta uye njodzi yezviitiko zvinokonzerwa nehutano hwepfungwa, chirwere chepfungwa, uye chirwere cheshuga: kurongeka kwakarongeka uye meta-analysis. Am J Clin Nutriti . 2014; 100 (1): 278-288.
> Mutsara: Health Health and Culinary Uses of Nut Meats. Academy of Nutrition uye Dietetics website.