Kudya kwakanaka ndeimwe yenzira dzinonyanya kukosha yekurapa polycystic ovary syndrome ( PCOS ), asi izvozvo hazvirevi kuti vakadzi vane chirwere havagone kuenda kundodya. Ichokwadi ndeyekuti, kudya kwakawanda kunodyiwa kunze kwemba kupfuura kare. Vanhu vakuru vekuAmerica vanotenga zvokudya kana nhokwe kubva kuresitorendi 5.8 kavhiki pavhiki, maererano neNational Restaurant Association.
Chikonzero chikuru cheizvi ndechokuti vanhu vanonyanya kufara kupfuura kare uye vanodya kunze kwakanaka , nguva yekuponesa, uye inofadza. Izvozvo zvichiti, vakadzi vane PCOS vanogona kufara kuenda kunodya-ivo vanongoda kuziva nekuchenjerera nemasarudzo avo.
Kudya paresitorendi hazvifaniri kuparadza kudya kwako kwakanaka kwePCOS. Shandisa nzira idzi dzakanaka dzokudya kuti uite zvakanaka.
The Plate Method
Iyo ndiro nzira, imwe nzira yakakurumbira inonyatsozivikanwa nevanyoreji vezvokudya zvekurejesa vane nzara, inzira yakajeka uye yakanakisisa yekuve nekapamhiketi yekapfeko pazvokudya kuti ibatsire nezviyero zvemugove. Kuti uite zvakakodzera mapepa, tevera matanho ari pasi apa kuti uwane pfungwa yeplate yako yakajeka inofanira kutaridzika sei. Izvi zvinogona kubatsira kana iwe uchidya kunze kweresitorendi kana kuti iwe uri kugadzirira kudya kwako kumba.
1. Kutanga, dhonza denderedzwa rakakura kuti muratidze kudya kwako kwemanheru kana kuti kwemasikati.
2. Tora rwonzi rwakananga pakati peplate yako.
3. Kutanga kune rumwe rutivi rworudyi, tora rwonzi rwakananga pakati nepakati kuti uparadzanise kuva maviri.
4. Kurutivi rworuboshwe rweplate yako, nyora " kwete yemashizha yemiriwo ." Zvisiri-marara yemiriwo mishonga isina michero zhinji yemakhahydrates. Mimwe miriwo inenge isiri yakasimba. Mienzaniso yemiriwo iyi ndiyo broccoli, sipinashi, zucchini, nyemba dzebhinzi, uye maBrussels anobuda.
Zvokudya izvi zvinofanira kuita hafu yeplate yako nokuti ivo vapfumi mune zvinovaka muviri uye vanogona kukuzadza nekuda kwehupfumi hwehupfumi hwavo.
5. Mune imwe yemakamuri akazaruka nyora shoko rokuti "protein". Apa ndipo pane nyama yako, hove uye hove dzehove, huku, kana soy . Chikamu chikamu pano chaizova chiyero chechiko chako.
6. Pakupedzisira, mumusara wekupedzisira nyora "zviyo zvose zvezviyo." Nyeredzi dzose dzezviyo dzinowanzove nehuwandu emakinehydrates kupfuura mamwe mapoka ezvokudya. Vakadzi vane PCOS vanogona kudya carbs, zvisinei, kutora chikamu kunogona kubatsira kuchengetedza insulin uye glucose mazinga pakuongorora. Mienzaniso yezvokudya zvezviyo zvakakwana inosanganisira rizi, rinoa, uye pasta yose yegorosi. Mota yemiriwo yakaita sematezi, chibage, uye mapepa, zvakare akakodzera mune izvi sekuti lentiy uye nyemba. Chikamu chekukura kwebhokisi rako inzira yakanaka yekufungidzira pano.
Heano muenzaniso wezvinhu zvokuraira uchishandisa saiti nzira: Goroled Salmon, rizi yakasvibirira, mahairi ehomwe almondine.
Kuchengetedza chimiro cheplate yako mupfungwa kunogona kukubatsira kuronga kudya kwako maererano nekuve nechikwata chakanyanyisa uye chinonwisa.
Bread Basket
Ehe hongu, iyo tswanda yechingwa inouya patafura yako kukuedza iwe usati wapedza kudya. Kune nzira dzakasiyana-siyana dzokukubatsira iwe kana iwe uchinge uchinge uchinge uchinge wadya chingwa chisati chadya.
Iwe unogona kuti kwete kubhasiki ose pamwe chete, izvi zvinogona kuva sarudzo dzakachenjera kana iwe uronga kuva necarb zvokudya zvakawandisa. Zvichida une saladhi inogutsa kana muto usati wapedza kudya kwako. Kana, iwe unogona kuzviisa kune chikamu kana maviri echingwa (zvichienderana nehukuru) uye unofara nazvo. Zvechokwadi, kudzivisa kuenda kuresitorendi nzara kubva kubva pakuenda kunobatsira. Kana iwe uine nzara kwazvo, iwe unoda zvimwe zvinopfuura chiduku chimwechete.
Iva Wakagadzirira
Musikana wechiSwitzerland Scout unoshanda pakudya kunze zvakare. Kana uchiziva chikafu chikapfuura , tora nguva yekufunga nezvesarudzo dzezvokudya uye zvaunoronga kuronga. Maresitorendi akawanda anotumira mapepa ekutenga.
Funga pamusoro pezvaungada kuva nazvo nekaplate nzira mupfungwa. Hapana miriwo inosanganiswa? Varayira sechidimbu chedivi kana panzvimbo yezvipi kana fries. Mamwe maresitorendi achafara kukubvumira kuti uite saradi ye fries.
Verenga Pakati PeMitsara
Zvokudya zvinonatsa zvinyorwa zvezvokudya zvekuenda kwavo. Muzvizhinji, zvikafu zvinorondedzerwa pane menyu sezvakaomeswa, zvakagadzirwa, zvinokonzera, zvakasvibirira, zvinokanganisa kana kuti zvakasara zvinowanzova nemafuta akawanda uye mamwe makori. Zvinhu zvinotsanangurwa sezvokubikwa, zvakabikwa, zvinokonzerwa, zvakakangwa kana kuti zvakabikwa zvinowanzova nemazana emakori.
Taura Up
Kana uine mibvunzo pamusoro pechipinda kana unoda kuchinja, nenzira dzose, bvunza sevha yako. Kana iwe usingadi miriwo yako yakavharwa muhotela nemunyu, regai vazive. Unoda kuti hove yako icheke, kwete yakabikwa, taura. Unoda zvinopfuura chikamu chiduku chemiriwo, vvunze kuti vape kabato chikamu chokuzadza ndiro yako.
Enda kuCoctails
Vakadzi vane PCOS vanogona kunwa doro, kunyanya waini tsvuku iyo inogona kubatsira kuvandudza zvinhu zvakawanda zvechiitiko chacho, zvisinei, mbatya dzinowanzozara nemajisi nezvimwe zvinokonzerwa neshuga zvinogona kukurumidza kuvhara glucose uye insulin. Kana iwe uchida doro rinodhaka nechingwa chako, unamatira newaini tsvuku. Zvimwe zvisati zvidhakwa zvinonwiwa kuti ufare zvinosanganisira chese chinotyisa kana kuti iced, kofi, seltzer kana yakanaka yakare mvura.
Ngwarira
Farira kudya kwako. Tarisa mukati iwe pachako paunotanga kugara pasi. Ita zvimwe zvakadzika kufema. Zvibvunze kuti uone kuti wakaneta kubva pachiyero che1 kusvika ku10 (1 usina nzara uye 10 yakaputika). Ita izvi zvakare pakati pekudya kwako. Dzidzirai kuziva kana uri kugutsikana uye rega kudya. Mitumbi yedu inoziva kuti zvokudya zvatinoda zvakadini, tinofanira kungoteerera. Kudya zvishoma nezvishoma kuchakubatsira kuti unakidzwe nekudya kamwe kunonaka.
Wrap It Up
Kana wakagutsikana, bvunza kuti zvokudya zvako zvibvise kana kuputirwa. Isai midziyo yako pasi patafura yako kuti uzviratidze iwe uye sevha yako kuti wapedza kudya. Iwe haufaniri kupedza zvose pane plate yako. Ziva kuti iwe unogona kufara kudya zvakare nokukurumidza pane imwe nguva.
Dzivisa Saboteurs
Iwe une shamwari here kana shamwari yako inoparadzanisa tsika yako yekudya yakanaka? Zvichida iye anokukurudzira kuronga yekuti-ye--ine utano, inotiti, kana dessert? Ita mutambo kuronga mberi kwenguva yekubata izvi. Funga kutaura nemunhu iyeye mberi kwenguva kuti zvinangwa zvako ndezvipi zvekudya kana zvichida kutora imwe nzvimbo yekutoro ichabatsira.
Dessert Dilemma
Ungada here kuona mharidzo yemeseriti? Ehe saizvozvo! Ndiani asingafariri dessert? Vakadzi vane PCOS vanogona kunakidzwa nedenga rakashata . Chinokosha ndechokuti uzvidye mupfungwa, uchishandisa zano iri pamusoro pekudya. Mimwe mitemo inoshandiswa kune dessert. Zvechokwadi toravira uye unakidzwe nekurumwa imwe neimwe mupfungwa. Uri kuona here kuti uri kunyanya kuzadza? Icho chiratidzo chokuti inguva yekumira. Funga kugovana zvekurota kana iwe uchida kutora kana maviri. Dzimwe nguva kungoita maitiro mashomanana kungoita mano okugumisa kudya kunonaka. Kakawanda nguva ine ruvara, kana tei kana kofi mushure mekudya kwako kunogonawo kugutsikana nekudya.
Tora Famba
Heano chidimbu chatinogona kudzidza kubva kuItaly: tora kufamba (kana kutendera una passggiata sezvavanotaura) mushure mekudya kwenyu. Hakusi chete kufamba kwepfupi kunobatsira nekudya, asi kunogonawo kuderedza insulin yako uye mazinga ehuluse akasimuka kubva pakudya kwako. Chimwe chidzidzo chakabudiswa muDhiabetologia chakawana kuti vanhu vane chirwere cheshuga chechipiri neavo vakatora maminitsi gumi vachifamba mushure mekudya vakaderedza shuga yavo yega shuga pane kungoita pane dzimwe nguva dzezuva.
Nekuronga zvishoma uye zvisarudzo, vakadzi vane PCOS vanogona kunakidzwa kudya paresitoresi pavanenge vachigadzira chirongwa chekudya chakaine utano.
Bon Appetite!
> Sources:
> American Restaurant Association Website http://www.restaurant.org/Pressroom/Press-Releases/Industry-Forecast-Predicts-Trends-in-Healthier-Opt.
> Reynolds AN. Zano rekufamba mushure mekudya zvinoshanda zvakanyanya pakuderedza postprandial glycaemia muchirwere chechipiri chirwere cheshuga mellitus kupfuura mazano asingatauri nguva: chidzidzo chenguva yakasarudzwa. Diabetologia.