Njengezondlo zokudla okunomsoco obhalisiwe olulekisa abesifazane nge-polycystic ovary syndrome njalo, enye yemibuzo evame kakhulu engizithola kubantu besifazane iphathelene nama-carbohydrates. Abesifazane abaningi abane-PCOS besaba ama-carbohydrates. Yize kubalulekile ukuqapha uhlobo lwakho kanye nenani lama-carbohydrate, asikho isizathu sokubesaba njengoba behlinzeka izakhi ezibalulekile ze-PCOS.
Nakhu okumele ukwazi.
Yini I-Carbohydrate?
Ama-carbohydrate akhiwa ngamaqembu ama-molecule, aziwa ngokuthi ama-saccharides. Lawa ma-saccharides aqukethe i-carbon, i-hydrogen ne-athomu ye-oxygen enhlanganisela ehlukene. Kunezigaba ezimbili eziyinhloko zama-carbohydrate: ezilula futhi eziyinkimbinkimbi. I-carbohydrate elula ine-saccharides eyodwa noma amabili (i-mono- ne-di-saccharides, ngokulandelana) exhunywe ndawonye. Ngokuyinhloko yi-ushukela, etholakala ezitshalweni, uju, ubisi (njenge-lactose) kanye nezokungcebeleka ezentengiselwano. I-carbohydrate enzima iqukethe ama-saccharides amaningi (ama-polysaccharides) futhi ayaziwa ngokuthi ama-starches namafayili atholakalayo emifinini, okusanhlamvu, kanye ne-legumes. I-carbohydrates egcwele ijwayele ukuba ne- index ephansi ye- glycemic noma ikhuphuke kwi-glucose yegazi.
Indima yama-carbohydrates yamalungu ethu
Indima ebalulekile yama-carbohydrate ukuhlinzeka amandla emzimbeni. Ukuwohloka kwe- glucose ngaphakathi kwamaseli kuveza ama-molecule amandla angasetshenziswa.
I-glucose iyimithombo ethandwayo yamandla emzimbeni, nakuba amaprotheni namafutha angasetshenziswa uma kunesidingo. Uma kudingeka izidingo zegesi, i-glucose igcinwa esibindi njengeglycogen, ingabe ingaphambukiswa ekwenzeni ezinye izinhlanganisela, njenge-keratin (ezitholakala eminwebeni), i-ribose (etholakala ku-DNA ne-RNA) ne-hyaluronic acid (esetshenziselwa ukugcoba amalunga ).
I-glucose ngokweqile iguqulwa ibe yi-triglycerides futhi igcinwe emafayeni amanoni .
Umzimba Usebenzisa Ama-Carbohydrate?
Inqubo yokugaya iqala esiswini njengoba ama-carbohydrate ehlelwa phansi ezingxenyeni zawo ze-monosaccharide. Iningi lokugaya kwenzeka emathunjini amancane njengoba ukudla kokudla kuvezwa ezinyameni ezikhethekile. Isitashi sigayiwe ngendlela encane kakhulu kune-carbohydrate elula. Umzimba womuntu awunawo ama-enzyme adingekayo ukuze aphule amafayili. Esikhundleni salokho, i- fibre idilizwe emanzini, igesi kanye nezinye izingxenye ngamabhaktheriya emthonjeni wamathumbu, ukunciphisa ukuhamba kokudla okuholela ekubeni nomuzwa wokugcwala.
Uma ama-carbohydrate ehlelwa phansi e-monosaccharide noma ezincane, zifaka udonga lwamathumbu emgodleni lapho zihamba khona kwesibindi bese ziguqulwa zibe yi-glucose. Isibindi silawula ukufihla kwe-glucose egameni legazi. Uma ukugxila kwegazi kuphakeme kakhulu, i-pancreas ifihla i- insulin ukuhambisa i-glucose kumaseli naphakathi kwegazi. Uma izinga le-glucose legazi liqala ukuwa, i- glucagon ifihliwe ukwandisa inani le-glucose ukuthi isibindi singabuyela egazini.
Yiziphi Imithombo Yokudla Yama-Carbohydrate?
Ukudla okulandelayo kuqukethe ama-carbohydrate:
- Izinhlamvu
- Izithelo
- Imifino
- Ubhontshisi namaqabunga
- Ubisi ne-yogurt
Izitshalo ziqukethe inani eliphakeme kakhulu lama-carbohydrate ngokukhonza, ngezinhlobo ezahlukene ze-fiber. Imikhiqizo yonke yezinhlamvu kanye nemikhiqizo ye-bran ine-fibre ephakeme kunezingqimba ezimhlophe nezingcwelisiwe. Imifino iqukethe ikakhulukazi inamba, ikakhulukazi kubhontshisi, i-peas, ummbila, namazambane. Imifino enamanzi noma engekho isitshalo, i-lettuce, isitshalo seqanda, kanye ne-sikwashi aqukethe izilinganiso ezincane zesitashi. Izithelo ziqukethe amashukela amaningi, nakuba izikhumba ziqukethe izinto eziningi ze-fiber.
Zingaki I-Carbohydrate Engingayidla Ngamalanga Wonke?
Ngenkathi kungekhozincomo ezithile ezibekiwe, kulinganiselwa ukuthi ama-50% kuya kuma-60% ama-khalori kufanele avele kuma-carbohydrate, ikakhulukazi ama-carbohydrate ayenzima.
Njengoba abesifazane abane-PCOS bevame ukuba namazinga aphezulu wokumelana ne-insulin, kunconywa ukuthi badle ama-carbohydrate amancane, mhlawumbe angaphansi kwama-50% wekhalori eliphelele. Umuntu omdala kufanele asebenzise ama-25g kuya ku-35g we-fibre usuku ngalunye, futhi alingise ushukela olula noma ongeze ku-10% wama-kilojoule ayizizonke. Lokhu kusho ukuthi ekudleni okuvamile kwamakhilomitha angu-1,800, ama-calories angu-900 kuya kwangu-1,080 kufanele avele kuma-carbohydrate, futhi ushukela kufanele ulinganiselwe ku-45g ngosuku.
Ukudla okunomsoco kufanele kube ne-6-ounce servings ye-carbohydrate egcwele okusanhlamvu, ama-3 kuya ku-5 emifino yemifino, kanye nezinsimbi ezingu-2 kuya kwezingu-4 zezithelo ngosuku ngalunye. Khetha imifino eluhlaza okwesibhakabhaka lapho kunokwenzeka, bese uzama ukunciphisa imifino enamathele njengama-peas, ummbila, namazambane. Izithelo zenza i-dessert enkulu noma isiphuzo esikhundleni soshukela esetshenzisiwe njengama cookies noma ikhekhe. Zama ukugwema okusanhlamvu okumhlophe nokucwengisisiwe, bese ukhetha esikhundleni salonke isinkwa sokusanhlamvu, i-pasta, nokusanhlamvu. Ngokukhetha ama-carbohydrate enempilo nokuqapha amakholori, akukho okumele kuvaliwe. Kodwa qaphela amakholori ama-amakhekhe kanye nama-carbohydrate abamba iqhaza ekudleni kwakho kwansuku zonke.
Ukuze uthole iseluleko somuntu siqu sokudla, thintana nomuntu obhalisiwe wokudla okunempilo e-PCOS.
Ukubuyekezwa ngu-Expert PCOS Angela Grassi, MS, RDN, LDN