Vakadzi vane polycystic ovarian syndrome (PCOS) vanowanzotarisana ne insulin kushandiswa kunotungamirira kushuga yepamusoro yeropa uye vaizobatsirwa nekutevera glycemic index index .
Asi mushure mezuva guru rekushanda uye / kana kuchengetedza mhuri yako, zvingava zvakaoma kufunga pamusoro pokugadzirira kudya kwemanheru, regai kungoverenga kudzidza kubika mapeji matsva.
Mashoko akanaka ndeokuti, kuchinja kune glycemic index (GI) zvokudya hazvifaniri kunge zvakaoma uye zvechokwadi hazvirevi kuti iwe unofanirwa kushandira pfufu rinopisa kwamaawa panguva.
Tarisa mazano aya ezvokudya zvakaderera zveglycemic.
Kumbodya Kwekudya
Hapana mutemo iwe unofanirwa kudya kudya kwekudya kwekudya kwemazuva emangwanani kana kwemasikati nekuda kwekudya; Ndinoda kuita kudya kwemanheru.
Omelets, chiFrench chinoshandisa 100% gorosi kana gorofu-ehydrate yechingwa, kana mbatata hadh uye nemiriwo nemasese zvose zvisinganyatsogadzikana kuita uye zvinogona kushandiswa nyore nyore kusvika pasi chekudya glycemic index.
Soup Night
Iwewo haugone kuwana nyore nyore kupfuura ndiro ye soup ine saladhi. Ita pikiti huru yemuviri wako waunofarira uye ugovhenekera zvikamu zvega. Saka zviri nyore kusvetuka nekudzokazve pane imwe nguva yakabatikana usiku.
Chinangwa chemasvini ane nzara pamvura miduku yemidhaini yehydrohydrate uye yakaderera mu starch. Bvisa mhete-based soups nemhando dzakawanda dzakaderera yemari, sezvinoita huku uye miriwo kana nyama yemombe uye mushroom, kana yemiriwo pures, sejiriflower uye souek leek, zviri nyore pasi GI dzimwe nzira.
Gara kure nenzvimbo yakakwirira yeGI starchy soups, kufanana nepepad pea, chowder yegorosi kana mbuto yebhari, izvo zvinogona kukonzera tsvina yeropa.
Low GI Pasta
Shandisa pasta yako yenguva yakazara yegorosi, yakadzika makedhihydrate kana yemiriwo (seminopinashi kana tomato) shanduro uye ita mapuropi ako aunoda - spaghetti uye nyama dzekudya, zvingwa zvakabikwa kana kunyange lasagna. Izvo zvakanaka nokuti dzinopisa zvakanaka; Ita bundu rakakura re lasagna uye unamatira zvimwe zvikamu mufiriji kuitira masikati makuru.
Iwe unogonawo kuparadzira veggies yepasta, yakadai saJ juenne zucchini kana spaghetti squashi, kana kunyange kushandira muto wako pamusoro pepinashiro yakasipinachi.
Stir Fry
Chimwe chezvandinoda kudya ndeyevhegie-fry kana jeri rakabikwa. Shandisa chero miriwo yaunofarira (Ndinosungira bhegi ye-fry-fry miriwo mufiriji chete nokuda kwemazuva mashoma) mune zvishoma zvomuorivhi kana kuti canola mafuta kusvikira yaitwa.
Iwe unogona kukanda mumucheka muto we soy uye kushumira pamusoro pejisi tsvuku kana kukanda rizi rakasvibirira muhari iyo nemiriwo. Dhikirai mazai kana maviri uwedzere ku rizi nemiriwo musanganiswa uye uikandire nemucheka we soy.
Zvechokwadi, iwe unogona kuwedzera nyama kumutsa-fry yako; chicken, nyama yenguruve uye kunyange shrimp ndiyo nzira dzose dzekuwedzera mapuroteni. Ingova nechokwadi chokuti nyama yako yakanyatsogadzirwa kuburikidza usati wawedzera miriwo yako.
Kurumidza Chicken Night
Imwe nzira huru ndeyokutora rotisserie chicken kubva kuchitoro chako uye kushumira ne saladhi kana kuti rutivi rwemiti yakakangwa kana yakakangwa.
Chengetedza zvakasara uye shandisai huku kune dzimwe mhuka gare gare muvhiki. Iwe unogona kuita chicken saladi (Ndinoda mgozi nemafuta, maapulo, mafuta, celery, uye pecans), chicken fajitas, chicken quesadillas (unogona kuwana yakaderera carb wraps munzvimbo yako yekutengesa zvekudya) 'kukanganwa 100% chingwa chegorosi rose!).
Chili
Chili iri nyore nyore uye ine utano zvakare, uye inogona kuve yakagadzirwa mucheki wako anononoka. Ingosira muzvigadzirwa zvako mangwanani, zviise pasi uye uite kuti zviveke zuva rose.
Ndinoshandisa mapeji maviri emhando dzose dzebhandi dzandinenge ndiri muhutori hwangu (mafungiro enyemba, cannellini nyemba, uye nyemba dzepasi rose dzinoshanda zvakanaka), chine diced kana tomato yakabikwa uye ine simba guru rekutapira tomate. Iwe unogonawo kusunungura mishonga yakakoswa (garlic, anyanisi, karoti, celery uye / kana pepuru tsvina) uye nyama pasi (nyama yenyuchi kana kuti Turkey inoshanda zvakanaka) uye kuwedzera iyo muhari zvakare.
Nyaya pamwe nehupfu yehupfu kuti unye. Shumira pamusoro pejisi tsvuku.
Ronga Pamberi
Chinhu chinoita kuti uchinje pane zvaunodya ndiko kuronga mberi.
Gara pasi vhiki imwe neimwe uye uone zvauri kuda kubika kwemanheru uye iva nechokwadi chokuti utenge zvose zvaunoda kare. Pane tine ye mawebsite anopa mamwe mazano kune pasi glycemic index dinners.