Kuva nePCOS kunogona kukuisa pangozi yehuwandu hunoenderana nemamiriro ezvinhu emagetsi, anosanganisira chirwere cheshuga , chirwere chemoyo , high cholesterol uye chirwere chemagetsi . Mukuwedzera, vakadzi vazhinji vane PCOS vane zvinhu zvinorema. Kuwana mvura yakakwana chinhu chinokosha chekuchengetedza kudya kwakanaka uye mararamiro.
Mabasa
Mvura chikamu chikuru chemiviri yese, muviri, uye nhengo.
Inotora basa rinokosha munharaunda yese yemabasa, kusanganisira:
- Yakakwana hydration
- Mutemo wekushisa
- Kutakura oksijeni nemuviri kuburikidza neropa
- Kuita sechinhu chakakosha chemaitiro emakemikari
- Rubatsiro mukubvisa tsvina kuburikidza nemuguta nemafuta
- Kugadzirwa kwemajoints
- Kuita sechikamu chikuru chemuviri wemvura zvakadai semasuki nemisodzi
- Kupa masero maitiro avo uye kugadzikana
Daily Requirements
Kazhinji, vanhu vanofanira kudya zvinenge 2 kusvika ku3 malita emvura zuva rega rega. Izvi hazvifungi nezvehutano hwehutano hwemunhu, maitiro ekurovedza muviri, uye nzvimbo yehupenyu (nzvimbo yakakwirira yepamusoro kana nzvimbo inopisa zvikuru kana inonaya inoda zvimwe). Zuva nezuva-zvingaitawo zvinogona kuwedzera zvinodiwa zvekusviba. Semuenzaniso, mvura inoda kuwedzera inowedzera kana ichibhururuka kana panguva yekurovedza muviri kana nechirwere uye fever. Vakadzi vari kuenda kumwedzi vanogonawo kuva nezvimwe zvinoda mvura.
Zvimwe Mitsva yeMvura
Kunyange zvazvo mvura ichidikanwa, zvimwe zvinonaya zvinogona kuita kuti zuva rimwe nerimwe riwedzere mvura yakadai sa seltzer, teyi isina kubvongodzwa, yeti inopisa, mukaka, zvinwiwa zvinodhaka, uye kofi. Nguva dzose soda uye zana muzana yemuchero jisi inobatsirawo kuisa mvura kune zvatinodya, asi inogonawo kukonzera insulini mizinga. Edza mvura ye-seltzer nekuputika 100% jisi yemichero pane soda yevanhu husina zvakawanda zve caloric punch kana edza imwe yezvirevo zviri pasi apa.
Kunze kwekunwa mvura, tinotora mvura yakawanda muzvokudya zvatinodya. Michero nemiriwo yakawanda zvine huwandu hwehuwandu hwemvura, chimwe chikonzero nei tichifanira kudya zvakawanda zvezvinhu zvitsva. Soups uye smoothies zvinopawo mvura.
Zviratidzo Zvaunenge Usinganwi Zvakakwana
- Nenyota inopfuurira
- Rima rakatsvuka urini
- Miromo yakaoma uye rurimi
- Kurara
- Nausea
- Kuisa maoko, maoko, uye tsoka
- Headache
- Kuwedzera kwekupisa kwemazinga
- Kusanganiswa
Mazano Okunwa Mvura Mamwe
Kana iwe uine nguva yakaoma kusangana nemari yako yakawanda, heino mamwe mazano anobatsira:
- Wedzera michero yakadai seamimu, limes, kana marangi kumvura yako
- Takura girazi kana imwe bhodhoro remvura rinogona kushandiswa kuzere newe
- Shandisa bhodhoro remvura rine nzira yekuchengetedza maounces ako
- Iva nemakwikwi nevashandi pamwe chete kana shamwari
- Isai timeri pafoni yako kana kushandisa svondo kukuyeuchidza kunwa
- Itaiwo zvimwe zvirwere zvakadai seti kana seltzer muzuva rako
Yakavandudzwa naCenter Expert Angela Grassi, MS, RDN
Kunobva:
> Brown J. Nutrition Through The Lifecycle. Chishanu edition. 2014. Cengage Kudzidza.