Sezvokudya zvakanyoreswa muzvokudya anonyanya kukoshesa paPCOS, imwe yemibvunzo yakawanda yandinobvunzwa kubva kuvadzimai vane chirwere ndechokuti kana michero yakaipa kwavari.
Ichokwadi, michero ine makhahydrates uye kudya kunowedzera mu carbs haisi yakanaka kune vakadzi vane PCOS (kana kuti vanhu vakawanda nokuda kweiyo nyaya). Asi shuga mumichero haisi yakangofanana neyetafura yekare yetafura.
Mukati, kuenzanisa maviri akafanana, zvakanaka, achienzanisa maapuro nemaarangi!
Shuga yakasvibiswa seyemhando yaunoshandisa mukofi yako kana kushandisa kunakidza oatmeal yako, sucrose, carbohydrate iyo inogadziriswa nyore nyore. Paunodya shuga, inokurumidza kupinda muropa rako ichikupa kukwira kwakasimba muhuga rako reropa uye insulin . Kwete zvakanaka kana une PCOS.
Chibereko, kune rumwe rutivi, chinoumbwa necarbohydrate yakasiyana, fructose. Mbeu inewo fiber inofanira kutyorwa nemuviri kuitira kuti ishandise fructose ye simba. Izvi zvinoreva kuti inotora muviri wako kwenguva refu kuti ucheke michero. Funga nezve musiyano pakati peapuro yakasarudzwa kubva pamuti uye hafu yegirazi yemusi weapuro. Zvose izvi zvine mazana ehydrohydrates. Chii chaizokugutsa iwe zvakare?
Kunze kwebatsiro rinowedzera refiber, michero ine mavitamini, mineral, uye antioxidants zvinogona kuvandudza PCOS uye insulin kudzivisa uye kuderedza ngozi yedu yezvirwere zvisingaperi sekenza.
Kutaura zvazviri, US Dietary Guidelines inokurudzira kuti tidye zviduku zvemikombe mbiri yemichero zuva rega rehutano hwakanaka.
Chii chinokosha sekushanda kwezvibereko?
- 1 shoma duku
- 1 mukombe wemazambiringa
- 1 machena
- 1 huru peach
- 1 mukombe strawberries
- 1 cup cherries
- 2 small plums
- ½ yebhanana guru
Iye zvino nokuti michero ine makhahydrates, haafaniri kudyiwa zvose kamwechete.
Dambudziko rinowanzoonekwa ini vanhu vanofunga kuti smoothee yavo yakanaka kwavari pavanenge vachibatanidza maitiro akawanda emichero mune imwe yekushandira. Zvinyorwa zvakawanda zvakagadzirwa panguva imwechete, kunyange kana zvikabva kune michero, zvichaita kuti glucose uye ganda re insulini rivepo. Pane kudaro, uve nechikamu chemichero sechadya kana kuwedzera pane kudya kunenge kwakaderera muzvine makhabhohydrates foods sewa strawberries ane omelet.
Chibereko hachina mapuroteni kana mafuta, saka iwe unogona kuwedzera kuwedzera kuti uwedzere satiety uye kubatsira kutarisa shuga yeropa. Mienzaniso inosanganisira apuro ane nut butter, egg-hard-boiled kana cheese.
Kazhinji, michero yaunodya ganda (maapuro, peaches, mabriji), anowanzova nechezasi glycemic index . Izvi zvinoreva kuti inogadziriswa zvishoma nezvishoma, uye zvino inoguma nekukwira zvakanyanya mu glucose yako uye insulin mazinga mushure mekudya. Zvibereko zvausingadyi ganda (pineapple, melon, mavhenekeri) anowanzova nechepamusoro yeglycemic index nokuti haaine fiber yakawanda. Izvi hazvirevi kuti michero iyi yakaipa kwauri (inenge ichiine mishonga) asi inofanira kudyiwa mukuenzanisa.
Uye zvakadini nebhanana iwe ungabvunza? Nhamba yakawanda yebhanana sezvisungo zviviri zvezvibereko (kufanana kudya maapuro maviri panguva imwechete). Tenga bhanana kana kutema bhanki yakawanda yakasara muhafu.
Bhanana yakazara mu potassium, iyo inodzora kukonzerwa kweropa, uye iyo yakanaka inobva B mavitamini, ayo anobatsira kuchengeta shuga yeropa.
Mazano Okukubatsira Iwe Kudya Zvibereko Zvakawanda
- Chengeta ndiro yezvibereko zvakazara patafura kana kuti. Iwe uchave wakanyatsozviona kana uchiona pane kuvanzwa mufiriji.
- Tenga michero mitsva mumwaka kuti uwedzere michero kubva kumarudzi akasiyana.
- Refrigerate-cut-up fruit to store for later for easy access.
- Kusunungura michero mitsva kana kutenga mazaya kuti uwirirane mu smoothies.
- Unakidzwe nekutamba .
- Wedzera kune kudya. Semuenzaniso, oatmeal yepamusoro ne blueberries kana kuwedzera mazambiringa kana maapuro kune saladhi.
Unoda mapeji eCOSOS-Friendly? Cherechedza The PCOS Nutrition Center Cookbook: 100 Yakaoma uye Inonakidza Yese Zvokudya Zvokudya zvekutema PCOS.