Phatha Izintshisekelo Zakho Ngalezi Zicebiso Eziveziwe
Kusukela ekuseni kuya kusihlwa, uShelly ufisa amaswidi. Akakwazi ukuthola okwanele kubo. Ngezinye izikhathi uzodinga ukuphuza kahle ngemva kokudla ukudla. Ngezinye izikhathi izifiso zikaShelly zinamandla kakhulu, akakwazi ukumcabangela ukudla aze adle. Uzizwa enecala, ukwazi amaswidi akuwona omuhle kuye ngoba unesifo sokuxilonga esibizwa nge-polycystic ovary syndrome ( PCOS ) kodwa asikwazi ukumisa ukulangazela okuphuthumayo.
Umsindo ujwayele?
Izifiso zivame ukubangelwa ukukhuluma ngokomzwelo noma izizathu zomzimba. Kwabesifazane abane-PCOS, amazinga aphakeme e-insulin yisona sizathu esikhulu sokwenyuka kwamaswidi. Isizathu esilula: I- insulini iyi-hormone yokukhula nesondlo esithandayo. Ukuba namazinga aphakeme e-insulini kwenza ufune ukudla amaswidi. Amaswidi amaningi owadlayo, lapho ufuna ngokwengeziwe futhi ephakeme amazinga akho e-insulin abe. Umjikelezo oqhubekayo ongase ube nzima ukuwuphula ngaphandle kokuthi ufunde ukuwuphula.
Nazi amathiphu angu-7 okuvimbela ukuthanda ukudla.
1. Ungadli ukudla
Uma ulambile, kungenzeka ukuthi ufuna ukudla okuyishukela. Kungenxa yokuthi uma uhamba isikhathi eside ngaphandle kokudla, ushukela wegazi lakho wehlisa. Ukudla kwe-sugary kufaka ngokushesha ukungena egazini ukukhulisa amazinga kashukela egazini. Ukuze ulawule kahle ushukela wakho wegazi, udle njalo amahora amathathu kuya kwamahlanu.
2. Gwema Ukudla Okushukela Nokudla Okusetshenzisiwe
Ukudla okusetshenzisiwe noma okushukela (izimpahla ezibhaka, i-candy, i-bagels, iziphuzo ezivuthayo) ngokushesha ufake igazi futhi uphakamise amazinga kashukela egazini, uwashiye ukuba anciphise ngokushesha ngemva kwalokho.
Yilapho lapho izifiso zingavela khona. Ngokuphambene nalokho, ukudla konke okusanhlamvu okufana ne-quinoa, i-oats, nelayisi elibomvu, kuthatha isikhathi eside ukuba umzimba uphuke, okwenza kube nomthelela wokulawula ushukela wegazi ophuthumayo, olawulwa kakhulu.
3. Gxila kumaProtheyini
Uma uhlale unesifiso sokudla, ukungenawo amaprotheni okwanele ekudleni kwakho kungaba yinkinga.
Ukudla kwamaprotheni akuphakamisi amazinga e-insulini ngokwezinga lokuthi ukudla kwe-carbohydrate. Ukuba neprotheyini elanele ekudleni kungasiza ekuqiniseni izinga lokushukela egazini.
Zama ukuhlola ngokukhetha kwakho kokudla ukubona ukuthi iyiphi inhlanganisela yokudla okunelise kakhulu futhi kusize ukunciphisa izifiso. Isibonelo, ekuseni, kunokuba isitsha sakho esijwayelekile se-oatmeal noma okusanhlamvu, wakhetha ukudla okuphakeme kwamaprotheni afana namaqanda noma amaprotheni smoothie. Uma udinga isiqondiso esengeziwe, cabangela ukubonisana nomuntu odla ukudla okunomsoco obhalisiwe .
4. Ungathengi Ukuzama Ukudla
Uma wazi ukuthi awunakho ukudla okulingayo ekhaya ngoba kuzobe sekuhambile ngemuva kokungena endlini yakho, ungayithengi. Yenza imizamo engcono kakhulu kodwa usathola ukuthi ukudla okulingayo kwenza kube ikhaya kusuka esitolo? Lapho ukuthenga ukudla, gwema ama-aisles lapho ukudla okulinga khona futhi ungakudli ukudla lapho ulambile. Ukudla okukhululwe noma okulungele ukukhethwa kungasiza futhi ukugwema ukudla okulingayo.
5. Ukuzivocavoca njalo
Umsebenzi womzimba kuyindlela ephumelelayo yokuphatha ukucindezeleka kanye nabanye abantu, ukucindezeleka kuyimbangela enkulu ekuthandweni kokudla. Ukwenza imisebenzi ekhuthaza ukucabangela njengokuhamba noma i-yoga kungakusiza ukuba uhlele imizwelo yakho futhi uvimbele ukuthanda.
6. Buza Uma Ulambile
Ngaphambi kokudla ukudla okulingayo, yeka bese uzibuza lo mbuzo owodwa: Ngilamba yini? Uma impendulo inguye, kungenzeka ukuthi unesifiso sokudla kungenxa yezizathu ezingokomzwelo. Ukudla kuyobe kuthulise okwesikhashana, kukhuthaze, noma kukuphazamise kulokho oyizwa ngempela. Esikhundleni salokho, hlalani nemizwa yakho, njengoba ungakhululekile njengoba kungenzeka, ukubona ukuthi yini ekuthinta ngempela.
7. Thatha i-Insulin-sensitizer
Uma uke wazama amathiphu angenhla futhi usabhekana nezifiso ezinamandla futhi ezivamile kungenzeka ukuthi unamandla okuvimbela i-insulin. Lokhu kusho ukuthi umzimba wakho awuqondisi ushukela wegazi lakho futhi kufanele ube.
Khuluma nodokotela wakho mayelana nokuthatha imithi evikela i-insulin efana ne- metformin . I-suppositin ye-dietary supplement iphinde iboniswe ukuthi i-insulin ephansi iphinde ithuthukise amazinga e-glucose kubesifazane abane-PCOS futhi ingaba yindlela ehlukile ekuphatheni izifiso kulabo abangakwazi ukubekezelela imiphumela emibi ye-metformin.