Ngatitarisei. Pane huwandu hwakawanda hwekudya kunovaka muviri kwePCOS paIndaneti. Mimwe yacho yakarurama uye yakabva pasayenzi yakanaka, uye mamwe mashoko ari kure nazvo. Heino chokwadi pamusoro pezvokudya zvakakura zvinokonzerwa nePCOS.
Hapana Zvibereko Zvinobvumirwa
Zvibereko zvine makhyhijidhi, hongu, asi zvinopawo mavhithamini anokosha, mineral, antioxidants, uye fiber inopa zvikomborero zvakawanda kuvadzimai vane PCOS.
Izvi zvinosanganisira kuderedza ropa, insulin, uye cholesterol, uye kunyange kudzivirira kenza.
Chimwe chidzidzo chakabudiswa mu Journal of Human Reproductive Update chakaratidza kuti vakadzi vane PCOS vaidya kudya kwakagadzirwa nezvibereko nemiriwo vakarasikirwa nemafuta akawanda emimba uye vakave nekuvandudzwa kwakanyanya mu insulin yavo senzwi uye kuvhiringidza.
Sarudza michero ine ganda pavari (zvakadai samaapuro, blueberries, uye strawberries) iyo inowanzova neGI iri pasi kudarika michero yakadyiwa isina ganda (zvakadai seananfle uye vhuta). Yeuka kuti michero ma carbohydrate, uye inofanira kuparadzirwa pamwe chete zuva rose. Pair michero ine protein (apple uye peanut butter) kuti ibatsire kugadzirisa shuga uye insulin. Iva nechokwadi chekudzivisa muchero wezvibereko zvachose, sezvo izvi zvinokurumidza kuvhara insulini mazinga.
Iwe Unofanirwa Kudya Gluten-Free Kusunungura Pounds
Vakadzi vazhinji vane PCOS vanofunga kuti kudya guten-kusina kubatsira kuti vashandure uremu asi pasina uchapupu hwezvesayenzi hunotsigira.
Kunyange zvazvo vamwe vakadzi vanoona vachirasikirwa nokurega nekudzivirira gluten, zvinogona kunge zviripo nekuda kwekudya zvishomanana makirori akazara (kwete chingwa chekapu muresitorendi). Kurasikirwa kwemahombeko kunovandudza zvakawanda, kana kwete zvose, zvikamu zvePCOS. Avo vanorema kuwanda uye vanonzwa zviri nani kudya gluten-vasingatauri vangareva iyo kune gluten kana zvingave zvakabva pakurema kwemazuva ose.
Chidiki chevakadzi vanogona kunge vane utsi hwekudya kana kuti vanotambura nehasha dzinoshungurudza chirwere (IBS). Muchiitiko ichi, kubvisa gluten kubva pakudya kunoderedza zviratidzo zvinoita kuti munhu anzwe ari nani. Asi zvirokwazvo havasi vakadzi vose vane PCOS vanotevera gutava-vasina kuwana vanovabatsira kuora muviri kana kuvandudza zviratidzo zvavo.
Pane kudaro, funga nezvekudya zvikamu zvinonzwisisika zvezvibereko zvakagadzirwa-fiber nemiriwo, zviyo zvakakwana, uye mapurotini-richine zvokudya zvakave zvichiratidzwa kubatsira kubvisa shuga yeropa, kuderedza ngozi yezvirwere, uye kubatsira kubata uremu.
Unofanira Kuzvidzivirira Zvose Nyuchi
Misi inowanikwa pfuma ye calcium uye mapuroteni uye inonziwo sehydrohydrate nemhaka yehupamhi yakakura yevroctose. Imwe nyaya iri mu Journal of the Academy of Nutrition uye Dietetics yakaratidza hukama hwakanaka pakati pekushandisa mairi uye acne . Uyu mushumo wakaratidza uchapupu hwokuti mukaka, kunyanya, nonfat mukaka, unogona kuita kuti kuwedzera uyerogen uye insulin mazinga. Nokuda kwezvikonzero izvi, zvingave zvakakoshesa kuti vakadzi vane PCOS vadzivise kudya kwavo kwehuchi kunobva ku yogurt kana mukaka kune majekiseni maviri kana mashoma pazuva. Iwe unogona kunge usingadi kubvisa zvachose chikafu, asi, kunze kwekuti iwe uine mukaka utano kana huri hanya nazvo.
Iwe Haugoni Kudya Cheki Chero
Kunyange zvazvo zvokudya zvekudya uye zvimwe zvekudya zvesukari hazvina kunaka zvePCOS uye zvinofanira kunge zvisingakwanisi, zvinogona kuva chikamu chekudya kwakanaka kwePCOS kana ikafadzwa mumwero. Tsanga imwe kana maviri yeotiroti, kunyanya chocolate yakasviba ine 70% kana yakakwirira yecocoa, inobatsira antioxidants uye inogona kugutsa chido.
Dzimwe nguva kuomesa zvizere nemapukisi kunogona kupisa munzira huru nezvikamu zvekudya zvakadyiwa . Saka enda mberi ugoita zino rako rakanaka nguva nenguva, asi funga nezvezvokudya zvizere muzvikamu zvakanakira huwandu hwezuva rako.
> 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.
> Burris J1, Rietkerk W, Woolf K. Acne: basa rekurapa nutrition therapy. J Acad Nutr Diet. 2013 Mar; 113 (3): 416-30.
> Jensterle Sever M, Kocjan T, Pfeifer M, > Kravos > NA, Janez A.Short-term pamwe pamwe nemishonga inokonzera liraglutide uye metformin inotungamirira kukurashika kwemahombekombe mumadzimai akawandisa ane polycystic ovary syndrome uye yapfuura mashoma mhinduro ye metformin. Eur J Endocrinol. 2014 Feb 7; 170 (3): 451-9.