Zvose Zvaunoda Kuziva Nezvokudya uye PCOS
Kuva neCOSP kunoreva kuramba uri pamusoro pezvokudya zvinovaka muviri uye kudzivirira dambudziko remuviri wehutachiona hwehutachiona hunosangana, hunosanganisira chirwere cheshuga , chirwere chemwoyo , high cholesterol uye chirwere chemagetsi zvakanyanya sezvaunokwanisa kuburikidza nekudya. Mukuwedzera, vakadzi vazhinji vane PCOS vanofunga nezvekuwanda kwehupfumi. Iwe unogona kukwanisa kuvhara njodzi yezvinetso uye zviratidzo uye kunyange kutapudzwa kwemahombekero zvakakwana kuburikidza nekudya kwakakodzera.
Asi iwe unogona kunge usingazivi kuti unotangira kupi? Neye fad yose yekudya, kudya kwekudya uye kupesana nemashoko kunze uko, zvinogona kuva zvakaoma kusiyanisa pakati penhema nevanokudzwa. Pano tinopa tsanangudzo yakajeka yezvokudya zvinovaka muviri zvevashandi vePCOS zvakabatsira zvikuru.
Kukosha Kwekuenzanisira Kwevashandi vePCOS
Chero chipi nechipi chinogadzirisa kudya chinogona kutungamirira kukundikana kana usingachenjeri kuti uve nechokwadi chokuti uri kuwana mishonga yose yaunogona kupotsa. Nokutevera kudya kunenge kwakaderera mumakirori uye kunosanganisira zvikafu zvekudya zvikuru, hapana chikonzero chokuzviramba wemafuta, makhahydrates kana mapuroteni. Kudya kwakanaka, kwakanyatsonaka kunofanira kuva nezvinhu zvose zvinokosha zvinodiwa kuti urambe hupenyu. Carbohydrates ndiyo inonyanya kushandisa simba mukati memuviri. Maererano nehurumende yeUnited States iri kurongedza zvinorayira, madzimai ari pakati pemakore 19 ne30 anofanira kudya maawa matanhatu oenzanisi yezviyo zuva rega rega, uye hafu yavo iri kubva kumunda wose.
Iwe unogona kuwana servings yemafuta akazara kubva kuchingwa, oatmeals, nemamwewo mbeu. Iva nechokwadi chokuti bhokisi rinotaura kuti "100% Whole Grains" kuti ave nechokwadi chokuti izvi zvinokosha sekushandira. "Zviyo gumi nembiri" kana kuti "Multi-Grain" zvingasava neyoyo kernel yose, iyo yakawanda ye fiber uye chikafu chiripo.
MaProteins
Mapuroteni anokonzera kukura nekuchengetedza masero ose emitumbi uye zvivako, semapfupa, masero, masero eropa, ganda nemvere.
Izvowo ndizvo zvinonyanya kukosha kwe enzymes, mapuroteni anobatsira kutungamirira zvakawanda zvekuita kwekemikisi mukati memuviri, kusanganisira kudya. Kudya kwakanaka kunofanirwa kusanganisira 2-3 servings yeaonda mapuroteni zuva rega rega. Edza kubikwa kana kubikwa huku, hove uye nyemba. Mimwe mbeu yakakura zvikuru mumapuroteni. Kusanganisa quinoa nemiriwo yakakoshwa kunoita kuti pave nemabiko anogutsa kwazvo kana kurutivi. Zvakakosha kuti vakadzi vadye zvakakwana calcium mukudya kwavo. Mishonga yakakodzwa yakawanda yemakwenzi inowanikwawo mishonga yakanaka yeproteiniti. Edza kuderedza mafuta yogurts, cottage cheese uye mukaka.
Carbohydrates
Zvibereko nemiriwo zvinokosha mukupa zvakawanda zvevhitamini nemaminera anokosha kune utano. Vakadzi vari pakati pemakore 19 ne30 vanofanira kudya 2 makapu emuti uye 2 1/2 makapu emiriwo zuva rega rega. Pakati pemarudzi akasiyana emiti, miriwo yezvinokudya zvinokurudzira zvinopi zvitatu zvemavara matema, 2 makapu emarori, makapu matatu emabhandi akaoma uye peas, uye 3 makapu emashizha emashizha vhiki imwe neimwe. Kune nzira dzakawanda dzakawanda dzekuisa mimwe mimwe miriwo muzvokudya zvako. Idya saladi nechingwa chimwe nechimwe. Edza kuve neii jena maotelet ane miriwo yakavhenganiswa mangwanani. Kuisa miriwo yakagurwa kana chidimbu chezvibereko masikati kwechingwa panzvimbo pezviputi kana zvimwe zvinogadzirwa zvinokonzerwa nenzira inonyoka yekuchera makori.
Mafuta
Mafuta, kana lipids, chikamu chinokosha chekudya kwedu, uye haafaniri kubviswa zvachose. Mune zvakakosha uye mhando, mafuta achapa zvakawanda zvemashoko anodiwa kutitora kuburikidza nezuva. Uyezve, vanotsigira uye vanonamatira nhengo dzedu dzomukati, tichidzivirira kubva pangozi. Mafuta anowanikwa munenge mhando dzose dzezvokudya, kubva kuhutori namafuta kusvika kune zvigadzirwa zvemishonga, kudya uye kushandiswa kwezvokudya.
Nhasi mazano anoratidza kuti hydrogenated uye mafuta anotengesa anofanira kudziviswa. Mimwe mafuta inofanira kuderedzwa pose painobvira. Kazhinji, mafuta inofanira kunge ari pasi pe 30% ye caloric yako kudya zuva nezuva, uye mafuta akazara anofanira kunge ari pasi pe10%.
Edza kunyorera miriwo kana chiku panzvimbo yekutsvaira. Iyo inzira yakanakisisa yekucheka mafuta. Kune marinades akawanda uye zvinonhuwira zvaunogona kushandisa kuti zvive zvokudya zvako, haungatombosviki mafuta. Panzvimbo yekushandisa fattening salad yokugadzira, mafuta mashoma emuorivhi ane mamwe bharisamu kana imwe vhiniga ndiyo yakashongedza kupfeka. Uyewo, edza zvimwe zvemafuta zvakaderera zvezvokudya zvakadai semukaka, tese uye mayonnaise.
Mvura
Pakupedzisira, chimwe chezvokudya zvehutano hwakakwana mvura yakakwana uye kudya kwemanzi . Mukuwedzera pakutevedza kutonhora kwemuviri, mvura inowanikwa mumasero ose mukati memuviri uye inofanirwa kuchengetedza maitiro avo. Mvura inonyanya kukosha kwemaitiro akawanda emakemikari uye rubatsiro mukugadzirisa uye kugadzirwa kwemarara. Kunyange zvazvo mutumbi unobereka mvura seyakakonzera kuwanda kwemaitiro emakemikari, inofanirwa kutorwa nguva dzose kuti urambe uchiita basa rinokosha remuviri.
Mukuwedzera kumvura yakadai semukaka, kofi uye tei, mvura inowanikwa mumichero yakawanda nemiriwo. Zvakakosha kuchengeta hydration yakakwana kuburikidza nekugara uchishandisa mvura. Nepo imwe mvura inonaya inopa mvura, inowedzera makoriki uye shuga. Zvokudya zvekhoffeinated zvakadai sefifi uye soda chaizvoizvo zvinokurudzira kushandiswa kwemvura uye saka haufaniri kuonekwa sechikamu chekudya kwako kwemvura. Kana iwe ukanwa soda yakawanda, edza kusanganisa zvishoma 100% muchero wezvibereko mune imwe senizzer mvura. Icho chinotsiva chikuru.
Pasi Pasi: Ramba Uchiri Nyore
Chikafu chisina kunaka hachifaniri kunge chichidzivirira kana chakaoma kuchengeta. Zvechokwadi, zviri nyore kubatana nehupenyu hutsva kana iwe uchiita zvishoma kuchinja uye unozvipira kwavari. Chokutanga, edzai kuwedzera saladi negirazi remvura musati mava kudya. Zvadaro edza kutengesa kune zvakakodzwa mazai emakisi panzvimbo peavo vakazara-mafuta. Sezvo shanduko imwe neimwe inowanzova tsika uye iwe hauchafaniri kufunga nezvavo, edza kushandisa imwe. Pakupedzisira, usava wakaoma iwe pachako. Zvipingamupinyi zvinoitika. Kana uye kana munhu achizviita, chibvuma, uye uende mberi. Usazvirova iwe pamusoro pechisarudzo chimwe chakaipa. Pane kudaro, edza kuyeuka kuti uite unyanzvi imwe nguva inotevera. Rombo rakanaka!