Kusarudza kudya kwakakwana kwezvokudya zvakakwana kunogona kubatsira kutarisa zviratidzo zvePCOS
Kana wakamboonekwa kuti une PCOS (polycystic ovarian syndrome), zvichida chiremba wako akaraira mararamiro ehupenyu sekuda kudya uye kuita zvekuita muviri sechikamu cherongwa hwako hwekurapa. Chikafu chinogutsa chakazara nekudya kwakakwana kunogona kubatsira kuvandudza hutano hwako pamwe nekukubatsira kuti uremerwe uremu-sezvo vakadzi vazhinji vane PCOS vanoona kuwedzera kwekurema, izvo zvingava zvakaoma kurasikirwa.
Ndeapi Whole Foods?
Zvokudya zvose hazvina kunyorerwa uye zvisina kuwanikwa zvekudya izvo zvisingabhadharwi nezvimwe zvinowanikwa kana zvimwe zvinhu zvisiri izvo. Mienzaniso yezvokudya zvakakwana inosanganisira michero, miriwo, nyemba, marumusi uye lentils, zviyo zvose, hove, uye mafuta asina kuomeswa.
Chimwe chidzidzo chakabudiswa muHormone uye Research Metabolic chakaratidza kuti avo vane PCOS avo vakatevera nzira yeDetary Approaches for Stop Hypertension (DASH) vachidya chirongwa chakakanganiswa namazamu uye vakave nekuvandudzwa kwakanyanya mukurwisana kwavo kwekuchengetedzeka kwechirwere uye kuvhiringidza. Zvokudya zveDASH zvakapfuma muzvibereko, miriwo, uye mbeu yose uye yakaderera mumafuta akazara uye cholesterol, mbeu dzakanatswa, sodium, uye masipi.
Health Health Benefits Of Whole Foods
Sezvo zvishoma zvichishandiswa, zvokudya zvizere zvinowanzova nezvakasiyana-siyana zvevhitamini, zvicherwa, antioxidants, uye fiber zvinogona kubatsira:
- Kuvandudza ganda
- Simbisai vhudzi
- Kuvandudza mafungiro
- Chengeta utachiona hwemuviri huri nani
- Kuvandudza kubereka
- Ruyamuro mukurasikirwa kwekukura
- Sotsigira pamuviri wakanaka
- Chengetedza utano hwehutano hwakanaka
- Deredza ngozi yechirwere cheshuga
- Kudzivirira kenza
- Wedzera hupenyu hwako
Zvibereko
Kunyange zvazvo michero yegrichydrates, michero yakawanda ine yakaderera glycemic index . Iwe unofanirwa kuve nechinangwa chekutora zvishoma 2 servings yemichero zuva rega rega. Kuti ugobatanidza michero yakawanda mukudya kwako, chengeta ndiro yezvibereko zvakazara patafura kana pamakwenzi, refrigerate-cut-up michero kuti uchengetedze gare gare, kana kutenga michero yakaoma kuti uwirirane mu smoothies.
Fadzwa nezvibereko zvekudya kana kuwedzera pazvokudya zvako. Iwe unogona kusanganisa blueberries ne oatmeal kana kuwedzera mazambiringa kana maapuro kune saladhi.
Vegetable
Iwe unofanirwa kuronga kudya kadha 2 1/2 makapu emiriwo zuva nezuva. Kuti uise mimwe miriwo mune zvekudya kwako, ita hafu yevharegi yako veggies pazvokudya zvakawanda, uchengetedze pamiriwo yakaomeswa, uye utenge miriwo zviri nyore kugadzirira. Dzvinyirira zvisarudzo zveveggie kuchengetedza kudya kwako kunakidza. Unakidzwa nemiriwo yekudya kana kuwedzera pazvokudya. Iwe unogona kusanganisa miriwo yako yaunoda kuva omelets kana frittatas, kudira mashoma emashizha mashizha muS smoothie, kana kuwedzera kuti iite-fry's kana soups.
Nenyuchi uye Mheto
Kuti uve nehutano hwakanaka, ivai nemasikisi mashoma (1/2 kapu imwe neimwe) yehhandi nemagumbe sezvinonzi lentiy vhiki imwe neimwe. Unogona kutenga makedheni, akaomeswa, kana kuti akagadzirira kudya marudzi emahairi. Kuti uwedzere izvi pane zvekudya zvako, pamusoro pehadhi nehockpeas, uwedzere nyemba nyemba kana nyeupe yenyuchi kuhweshu, kana kugadzirira ndiro huru dzisina nyama dzakadai sa taco salads, bhanji burgers, kana falafels.
Whole Grains
Izvo zviyo zvose "zvinononoka carbs" izvo zvine pfupi glycemic index uye hazvizopindi glucose yako uye insulin mazinga. Mienzaniso inosanganisira bundu rakasvibira kana romusango, oat rakagadzirwa, bulgur, quinoa, uye buckwheat. Kuti uwane zvimwe zvezvokudya izvi, shandisa zvizere zviyo zvezviyo zvinonatswa, edza quinoa kana kuti yakagadziriswa oats kwekudya kwekudya kwekudya; kuwedzera mbeu yakazara yakadai se farro, quinoa, kana bulgur kune soups; kana kushandisa oats yakagadziriswa sechingwa chekudya yakabikwa kana hove.
Healthy Fats
Mafuta anopa utano anosanganisira maorivhi nemafuta, nuts uye nut butter, avocados, mbeu, mazai, uye hove. Kuti uwane mamwe mafuta aya ane utano muzvokudya zvako, shandisa maorivhi ekubika kana kuti shanduko yekugadzirisa zvekugadzirisa; idyai makungu ekutsvaira kana kukandira mukati memhepo-fry; dhanya michero mu nutter butter; onai avocado mazai; sandwiches, uye salads; uye kudya omega-3 hove dzakapfuma sealmon, tuna, trout kaviri pavhiki kana kupfuura.
> Sources
- > Asemi Z, Esmaillzadeh A.DASH Zvokudya, Kushushikana kweUndulin, uye Serum hs-CRP muPolycystic Ovary Syndrome: A Randomized Controlled Clinical Trial. Horm Metab Res . 2014.
- > Amany Alsayed Salama, Ezzat Khamis Amine, Hesham Abd Elfattah Salem, naNesrin Kamal Abd El Fattah. Anti-Inflammatory Dietary Combo muWeight Overseight and Obese Women with Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.