Ukudla kanye nendlela yokuphila yiyona ndlela yokwelashwa eyinhloko yabesifazane abane-PCOS. Nakhu okuyizingxenye eziyisihlanu ezibalulekile zokuphila okunempilo kwe-PCOS.
1. Yidla ukudla okunempilo
Ngokuqinisekile, uyazi ukuthi ukudla okunempilo kubalulekile ku-PCOS kodwa lokhu kubandakanya ukuthini ngempela? Abesifazane abane-PCOS banamazinga aphezulu okuvuvukala okungase kube yingxenye yokushayisana kwe-hormone (isisindo esiphezulu se-testosterone, i-hormone ye-luteini namazinga e-insulin) kuqala.
Ukudla okuhloswe ukuvuvukala kusebenza kahle kwabesifazane abane-PCOS. Ukudla okuvutha ukuvuvukala kubandakanya izithelo nemifino eningi, inani elincane elilinganiselwe lezinhlamvu ze-GI ezingapheli (i-oats, i-quinoa), nokudla okunezinhlayiya zama-omega-3 njengezinhlanzi (i-salmon, i-tuna, i-trout), amantongomane , imbewu , kanye ne-avocados.
Ingxenye eyinhloko yokudla okunempilo ye-PCOS ukusabalalisa ukudla okunama- carbohydrate ngokulinganayo usuku lonke esikhundleni sabaningi ngesikhathi esisodwa. Lokhu kuzosiza ukuzinzisa amazinga kashukela egazini nokunciphisa ukuqhuma kwe-insulin. Yidla amanani alinganiselwe ama-carbohydrate ngesidlo nesiphuzo, cishe ngekota yeplate yakho, ngokulinganisela.
2. Ukuzivocavoca njalo
Ukudla kuphela akukwanele ukuphatha kahle i-PCOS. Ngenxa yokuthi banezinga eliphezulu le-testosterone, abesifazane abane-PCOS bathambekele ekwakheni imisipha kalula kunelabo abangenalo isimo. Ukwehla kwesisindo somzimba kunyuke izinga lokunciphisa umzimba ukuze ushise ama-calories ngokuphumelelayo, futhi kukusiza ukuba usebenzise i-glucose kangcono ngenxa yokuthi i-insulin encane idinga ukufihlwa.
Zama ukuthola okungenani izinsuku ezimbili zokuqeqesha ngesisindo ngesonto ngalinye ukwakha nokugcina imisipha yomzimba.
Ukwengeza umsebenzi omningi osukwini lwakho ngokuthatha izitebhisi esikhundleni se-elevator, ukupaka imoto yakho ngokuya emnyango, noma ukuhamba ngezinyawo ezimfushane ngesikhathi sokudla noma ukuphumula kungenza umehluko empilweni yakho futhi kukusize ukhiqize i-insulin encane.
Abanye abantu bathola ukusetshenziswa kwabathintekayo bempilo ukusiza ukwandisa izinyathelo zabo ngosuku ngalunye futhi babe nemincintiswano nabasebenzi abasebenza nabo noma abangani.
3. Thola okuningi kokulala
Ukulala, noma ukuntuleka kwalo, kungathinta kakhulu impilo yabesifazane nge-PCOS. Ukuntula ukulala kuhlotshaniswa nokuphikiswa okukhulu kwe-insulin kanye nobunzima obuningi bokulahlekelwa isisindo. Ukulala ngokwanele kuye kwaxhunyaniswa nokudla okungaphezulu kokudla kwe-carbohydrate.
Kuye kwaboniswa ukuthi abesifazane abane-PCOS banamanani aphezulu okuphefumula okuphazamiseka ukulala (OSA), isimo esibangela ukuyeka ukuphefumula ngesikhathi sokulala. Nakuba isisindo esingaphezu kwesisindo singaba yisici se-OSA, amazinga aphezulu e-testosterone, afaka ama-receptors okulala ebuchosheni, nawo angumgogodla. Uma utshelwe ukuthi uyadla, uzizwa ungatholi ukulala kwezinga, noma uzizwa ukhathala emini, cabanga ngokuthola isifundo sokulala esenzelwe ukuhlola i-OSA. Ukwelashwa ngokuvamile kuhilela ukusebenzisa umshini we-CPAC futhi kungabangela ukuba ube namandla amaningi futhi isikhathi esiningi ukulahlekelwa isisindo.
4. Gcina Ukucindezeleka
Ukucindezeleka yingxenye yosuku lomuntu wonke. Uma kungakapheli, ukucindezeleka okuqhubekayo isikhathi eside kungabangela izinkinga ezibalulekile zezempilo njengengcindezi ephezulu yegazi futhi kungabangela ukwanda kwe-cortisol namazinga e-insulin okwenza ukuba kutholakale isisindo .
Uma unomuzwa wokuthi awukwazi ukubamba ukucindezeleka kwakho, cabanga inkambo yokuphatha ukucindezeleka kwengqondo ekusizeni ukubhekana nokucindezeleka ngokuphumelelayo. Ukuhamba njalo, ukuzindla noma i- yoga yizinto ezinganciphisa i-cortisol namazinga e-insulin kubesifazane abane-PCOS.
5. Phatha isisindo sakho
Abesifazane abane-PCOS banenkinga enkulu yokulahlekelwa isisindo nge-PCOS. I-insulini ingemva kwakho konke, ukugqugquzela ukudla okunomsoco okukhuthaza ukugcinwa kwamafutha, yingakho abesifazane abaningi abanesimo bahlangabezana nesilinganiso esisheshayo sokuzuzwa kwesisindo esingachaziwe.
Ukulandela izingxenye ezibalulekile zokuphila kwe-PCOS enempilo okukhulunywe ngayo lapha kungasiza ekulawuleni isisindo.
Ukudla kwe-Fad okugqugquzela ukulahlekelwa kwesisindo ngokweqile kubangele umjikelezo we-yo-yo wokudla. Uma unzima ukuphatha isisindo sakho, cabangela ukuxhumana nomuntu odla ukudla okunomsoco obhalisiwe osebenza ngokukhethekile ku-PCOS ukukusiza.