Zvokudya uye mararamiro ndiwo maitiro ekutanga ekurapa kwevakadzi neCPOS. Hezvino zvinhu zvinokosha zvinokonzera mararamiro ane hutano hwePCOS.
1. Idya Zvokudya Zvakanaka
Zvechokwadi, unoziva kuti kudya kunovaka muviri kunokosha kuPCOS asi izvi zvinosanganisirei? Vakadzi vane PCOS vane mazinga akakura ekuputika izvo zvinogona kuva chikamu chekutya kusaenzana kwehomoni (tevere testosterone, luteinizing hormone uye insulin levels) pakutanga.
Zvokudya zvinoshora kupisa zvinoshanda zvakanaka kune vakadzi vane PCOS. Zvokudya zvinopesana nokuputira zvinosanganisira zvakawanda zvezvibereko nemiriwo, zviyero zvakawandisa zve-high-fiber zvisina kunyorerwa pasi GI mbeu (oats, quinoa), uye zvikafu zvakagadzirwa mumafuta e-omega-3 akadai sehove (salmon, tuna, trout), nuts , mbeu , uye avocados.
Chikamu chinokosha chekudya kwakanaka kwePCOS ndekuparadzira kudya kwekhabhohydrate pamwe chete zuva rose panzvimbo yevakawanda panguva imwe chete. Izvi zvingabatsira kugadzikana kwehuga hwehutachiwana uye kuderedza insulin surges. Idya mazana ehydrohydrates mukati mezvokudya nehokudya, pamusoro pekona yeplate yako, kuti uenzane.
2. Dzidzira Nguva dzose
Zvokudya chete hazvikwanise kunyatsogadzirisa PCOS. Nemhaka yokuti vane mazinga epamusoro e testosterone, vakadzi vane PCOS vanowanzovaka musuru nyore nyore kupfuura avo vasina mamiriro. Humwe hutema hunowedzera huwandu hwemagetsi kuitira kuti iwe upise makoriri zvakanyatsoshanda, uye zvinokubatsira kushandisa glucose zviri nani zvichiita kuti vashoma insulin inoda kuvanzwa.
Edza kuwana mazuva maviri ekurevedza muviri muvhiki imwe neimwe yekuvaka nekuchengetedza misi mizhinji.
Kuwedzera mamwe mabasa muzuva rako nekutora masitepisi panzvimbo yefambisi, kupaka motokari yako mberi kubva pamukova, kana kutora kufamba kwenguva pfupi masikati kana mapfupa kunogona kusiyanisa hutano hwako nekukubatsira kuti uwane insulini shoma.
Vamwe vanhu vanoona kushandiswa kwevashandi vezvakanaka kunobatsira kuwedzera matanho avo zuva rimwe nerimwe uye kunyange kukwikwidzana nevashandi pamwe chete kana shamwari.
3. Wana Zvakawanda Zvokurara
Kurara, kana kushayikwa, kunogona kuchinja zvikuru hutano hwevakadzi neCPOS. Kusava nehope kunobatanidza nehuwandu hwekuchengetedzwa kwehutachiona uye humwe matambudziko ekurasikirwa. Kusakwana kwakakwana kwakabatanidzwawo nekudya kwakanyanya kwezvine makhabhohydrate.
Yakaratidzirwa kuti vakadzi vane PCOS vane mazinga akakwirira ekudzivirira kuparara kwemahope (OSA), chirwere chinokonzera kupera mukufema panguva yehope. Kunyange zvazvo kuwedzera kurema kunogona kuva chiitiko cheOSA, maonero epamusoro e testosterone, anokonzera kurara kwemapapiro muuropi, ihwowo chinhu. Kana wakamboudzwa kuti unyeredza, unonzwisisa kuti hausi kuwana huro hwakanaka, kana kuti unonzwa uchinetseka mukati mezuva, funga kuwana chidzidzo chehope chakaitwa kuedza OSA. Mishonga inowanzobatanidza kushandisa mushonga weC CPAC uye inogona kuita kuti iwe uve nesimba rakawanda uye nguva iri nyore kukura.
4. Tora Kubata Kunetseka
Kushungurudzika chikamu chezuva revanhu vose. Kana zvisina kukwaniswa, kugara kwenguva refu kushungurudzika kunogona kukonzera matambudziko makuru ehutano zvakadai sokukwirira kweropa uye zvinogona kukonzera kuwedzera kwe cortisol uye insulin zvinokonzera kuwedzera kuwedzera .
Kana iwe uchinzwa kuti haugoni kubata mupfungwa dzako, funga pfungwa-based based stress management kuti ikubatsire kutarisana nematambudziko zvakanyanya. Kuramba uchifamba, kufungisisa kana yoga mabasa anokwanisa kuderedza cortisol uye insulin mazinga muvakadzi vane PCOS.
5. Shandisa Weight Weight
Vakadzi vane PCOS vane matambudziko akawanda ekuderedza uremu neCPOS. Insulin ishure mezvose, chido chekudya chinokurudzira mafuta ekuchengetedza mafuta, ndicho chikonzero vakadzi vazhinji vane chirwere ichi vanoona zvakakurumidza zvisingatsanangurwi kuwedzera kuwanda.
Kutevera zvikamu zvinokosha zvehupenyu hwakanaka hwePCOS hukurukurwa pano kunogona kubatsira nekugadzirisa uremu.
Fad chikafu chinokurudzira zvakanyanya kuora kurasikirwa chete chinobatsira kuti yo-yo dieting cycle. Kana uri kutambura kuti uremerwe uremu hwako, funga kubvunzana nemunhu anyoresa dietitian nutritionist anonyanya kugadzirisa PCOS kuti akubatsire.