Izvo zvisina kunwa doro rakawanda chirwere chechiropa ( NAFLD ), chinowanzozivikanwa sechiropa chiropa, chinowanikwa zvikuru kuvakadzi vane PCOS, inokonzera 15 kubva kune 55 kubva muzana yevakadzi zvichienderana nehutano hunoshandiswa hunoshandiswa. NAFLD inowanzoita semagumisiro akawanda egoroglycerides (mafuta) akachengetwa muropa, izvo zvinokonzera kukanganisa nekuputika. Chiropa hachirevi kuchengetedza mafuta; Basa rayo nderokushanda senhengo yekutengesa kwemuviri inosvina zvinhu zvinokuvadza.
Kuva nechiropa chakanyanya kana NAFLD kunowedzera njodzi yehutano hwepfungwa. Kana isina kutarisirwa, NAFLD inogona kufambira mberi kune dzimwe nzvimbo dzakakwirira dzechiropa.
Zvimwe zvinokonzera mafuta ane chirwere chechiropa mumadzimai ePCOS anosanganisira zvinotevera:
- Kuwanda kwepamuviri
- High triglycerides
- High LDL cholesterol level
- Low HDL cholesterol level
- Kunyanya kushandiswa kwemafuta, shuga, uye zvokudya zvakanatswa
- Sedentary lifestyle
- Genetics
Uchapupu hwepakutanga hunoratidza kuti huwandu hwakawanda hwe androgens hunogonawo kuunza mafuta ekuchengetedza muropa. Kunyange zvazvo mafuta ane chiropa chirwere chakakomba, chinogona kushandurwa nyore nyore uye chinodzivirirwa nekudya uye mararamiro ehupenyu.
Hewa nzira nhatu dzekudzivirira mafuta echiropa kana iwe une PCOS.
Shandura Zvokudya Zvako
Mafuta, shuga uye kudya zvakanyanya kwezvokudya zvakagadzirwa ndezvokudya zvinokosha zvinokonzera mafuta ane chiropa chirwere. Kushandiswa kwemafuta anotengesa , mafuta anowanzowanika mukugadziriswa nekukurumidza kudya, kunobatanidza ne insulin kusagadzikana, kuputika, uye kuwedzera triglycerides.
Saizvozvowo, kushandiswa kwakanyanya kwefructose, kunakidza kunowanikwa muhusi yegorosi, jisi, nezvimwe zvinwiwa zvakasvibiswa, zvinosanganiswa nemafuta echiropa. Fructose inobatanidzawo kuipa kwekuchengetedza insulin nekuputika. Chimwe chidzidzo chakabudiswa muAmerican Journal of Clinical Nutrition chakawana kuti kunyanya kunwa doro kunotungamirira kune vanhu vane zvakanyanya kuwedzerwa chiropa uye mafuta episceral, mafuta anopota nhengo dzomukati uye anowirirana nezvirwere zvisingaperi.
Kuchengetedza mafuta, shuga, nekugadziriswa kwekudya kunze kwekudya kwako kuchavandudza chimiro chechiropa chako. Iwe unogonawo kusimbisa hutano hwako hwechiropa nekudya kudya kwakagadzikana kwakazara mumunda wose, maonda mapuloteni, nyemba uye maruva, hove, uye zvizhinji zvezvibereko nemiriwo. Kutevera kudya kweMediterranean-yakawanda mumafuta omuorivhi uye mamwe mafuta anonzi monounsaturated angavewo anobatsira kuvandudza insulini, kurwisa kuvhiringidza , nekuderedza mafuta echiropa.
Kurasikirwa Weight
Kurasikirwa kwehuremu kunobatsira pakunatsiridza mafuta ane chirwere chechiropa sezvazvinogona kuvandudza insulin kusagadzikana, triglycerides, uye mafuta episceral. Chimwe chidzidzo chakaratidza kuti vanhu vakarasikirwa ne5 muzana yehuwandu hwehutatu hwavo vakaona kuchinja kwakanyanya kwe insulin senitivity uye kurasikirwa kwemafuta kwechiropa. Mukadzi anorema mapaundi mazana maviri, somuenzaniso, anogona kutarisira kuona hukuru huri nani mune hutano hwechiropa chake kana akarasikirwa nemapiro gumi.
Enda Moving
Kurarama hupenyu humwe humwe hunoita kuti NAFLD iite. Kuita basa rega rega rinosanganisira aerobic uye kudzivisa kudzidzira kunogona kuderedza mafuta chiropa kunyange pasina kuora kwekukura. Vaparidzi vakaita maminitsi makumi matatu nemakumi matatu ekurovedza muviri maviri kusvika katatu vhiki imwe neimwe vakaona kuderedza kunoderedza mafuta eropa.
Kuti uite muviri unogara uine chiito chekugara, chigadzirisa kuburikidza nekugadzirisa iyo mukarenda yako. Kuita muzviitiko zvinonakidza uye zvinonakidza kuita zvichabatsirawo kuwedzera kuzvipira kwako.
Tora Mafuta Ehove
Omega-3 fatty acids yakadai inowanika mumvura inotonhorera yehove yakadai salmon, tuna, uye trout inoshanda mukuderedza triglycerides, kuvhiringidza, uye insulini kuvakadzi vane PCOS. Zvisinei, hove yemafuta ehove inenge ichidiwa sezvo zvisiri nyore kudya nyama yakakwana kuti uwane huwandu hwehutano hwemafuta-omega-3. Chimwe chidzidzo chakabudiswa mu Journal of Clinical Endocrinology uye Metabolism chakaratidza kuti vakadzi vane PCOS avo vakawedzera kudya kwavo nema 4 gramu emafuta ehove kwevhiki masere vakaona kuderera kukuru muropa rechiropa uye triglycerides.
> Sources:
> Chalasani N, Iwenossi Z, Mvabvu JE. Kuongororwa uye kutungamirirwa kwee-nonalcoholic fatty chiropa chirwere: itai nhungamiro neAmerican Association yeChidzidzo cheChiropa Zvirwere, American College of Gastroenterology, uye American Gastroenterological Association. Hepatology . 2012; 142: 1592-1609.
> Cusons A, Watts G, Mori T. Omega-3 fatty acid supplementation inoderedza uropa hwehutachiwana mu polycystic ovary syndrome: muedzo unongorongedzwa usingashandisi uchishandisa proton magnetic resonance spectroscopy. J Clin Endocrinol Metb . 2009; 94 (10): 3842-3848.
> Hallsworth K, Fattakhova G, Hollingsworth KG. Kuramba kudzidzira kunoderedza mafuta echiropa uye vamiririri vayo muo-nonalcoholic fatty chirwere chechiropa chisina kumira kurasikirwa. Gut . 2011; 60: 1278-1283.
> Maersk M, Belza A. Zvinyoro zvinotapira zvinowedzera mafuta ekuchengetedza muropa, musumbu, uye visceral mafuta depot: mwedzi mitanhatu inopindira inopindira yekuongorora. Am J Clin Nutriti . 2012; 95: 283-289.