Ukudla okunempilo kungenye yezindlela zokwelapha ezibaluleke kakhulu zokuphatha i-polycystic ovary syndrome ( PCOS ), kodwa lokho akusho ukuthi abesifazane abanesimo abakwazi ukuphuma bedle. Okuyiqiniso ukuthi, ukudla okuningi kudliwa ngaphandle kwekhaya kunanini ngaphambili. Abantu baseMelika bathenga ukudla noma ukudla okuvela esitolo sokudlela izikhathi ezingu-5.8 ngesonto, ngokusho kweNational Restaurant Association.
Isizathu esikhulu salokhu kungenxa yokuthi abantu busizi kunanini ngaphambili futhi ukudlala kulula , kusindisa isikhathi, futhi kujabulise. Lokhu kuthiwa, abesifazane abane-PCOS bangakujabulela ukuyodla-badinga nje ukuqaphela futhi baqaphele ngokukhetha kwabo.
Ukudla esitolo sokudla akudingeki ukuchitha impilo yakho enempilo ye-PCOS. Sebenzisa lezi zindlela zokudla ezihlakaniphile ukwenza kahle.
I-Plate Method
Indlela yamapulangwe, isimiso se-classic esaziwa ngokudla okunomsoco wezokudla, esibaluleke kakhulu futhi esilulayo yokuba nesipiliyoni esilinganiselwe ekudleni ukuze kusize ngamasayizi omzimba. Ukuze wenze kahle ipuleti, landela izinyathelo ezingezansi ukuze uthole umqondo walokho iplanti yakho elinganisiwe kufanele ibukeke. Lokhu kungaba usizo uma udla e-restaurant noma ngisho noma ulungiselela ukudla kwakho ekhaya.
1. Ukuqala, udwebe umbuthano omkhulu ukuze ubonise ukudla kwakho kwasekuseni noma ikhefu lesidlo sasemini.
2. Dweba umugqa ngokuqondile phakathi kweplate yakho.
3. Ukuqala ngakwesokudla, udwebe umugqa ngqo phakathi nendawo ukuze uwahlukanise ube yizinxenye ezimbili.
4. Engxenyeni engakwesokunxele yeplate yakho, bhala " imifino engekho isitashi ." Imifino engekho-starchy yimifino engenawo ama-carbohydrate amaningi. Imifino eminingi ayiyona isisindo. Izibonelo zalezi zitshalo yi-broccoli, isipinashi, i-zucchini, ubhontshisi obuluhlaza kanye namahlumela aseBrussels.
Lezi zokudla kufanele zenze isigamu seplate yakho ngoba zicebile izakhi ezibalulekile futhi zingakusiza ukugcwalisa ngenxa yokuqukethwe kwefiber fibers.
5. Kwesinye sezindawo zokuvula ubhala igama elithi "amaprotheni." Yilapho kudla khona inyama, inhlanzi , izilwane zasolwandle, izinkukhu, noma ukudlala . Usayizi wesilinganiso lapha kungaba ubukhulu besandla sakho.
6. Okokugcina, kwikota elisele ubhale "ukudlala okusanhlamvu okuphelele." Izitshalo zonke zokudla okusanhlamvu zivame ukuba nama- carbohydrate amaningi kunezinye amaqembu okudla. Abesifazane abane-PCOS bangadla i-carbs, kepha ukulawula ingxenye kungasiza ukugcina i-insulini namazinga e-glucose ekuhloleni. Izibonelo zokudla okusanhlamvu okugcwele zihlanganisa irayisi elibomvu, i-quinoa, kanye ne-pasta yonke yengqolowa. Imifino emifino efana namazambane, ummbila, nama-peas, afanelana nalesi sigaba njengama-lentile nobhontshisi. Ingxenye ubukhulu bebhasi yakho yindlela enhle yokulinganisa lapha.
Nasi isibonelo salokho okumele ulandise ngokusebenzisa indlela yeplate: Salmon enezinyosi, ilayisi ensundu, ubhontshisi obuluhlaza i-almondine.
Ukugcina isithombe seplate yakho engqondweni kungakusiza ukuthi uhlele ukudla kwakho ngokufanele ukuba ube nephakeji elilinganiselayo nelinomsoco.
I-Basket Basket
Awu, yebo ibhasikidi lesinkwa esiza etafuleni lakho ukukulinga ngaphambi kokudla kwakho. Kunezinyathelo eziningana zokukusiza uma ujwayele ukuphuza ngokweqile isinkwa ngaphambi kokudla kwakho.
Ungase uthi cha kubhasikidi ndawonye, lokhu kungaba ukukhetha okuhlakaniphile uma uhlela ukuba nesidlo esindayo. Mhlawumbe ube nesaladi egculisayo noma isobho ngaphambi kokudla kwakho. Noma, ungase ulinganisise ucezu noma izinkwa ezimbili (kuye ngokuthi usayizi) futhi ujabulele. Yiqiniso, ukugwema ukuya esitolo sokudlela olambile kusukela ekuhambeni kuzosiza. Uma ulambile kakhulu, uzodinga okungaphezulu kwesigaba esisodwa kuphela.
Yilungele
Isiqubulo se-Girl Scout sisebenza nokudla ngaphandle. Uma wazi indawo yokudlela kusengaphambili , thatha isikhathi sokucabanga ngokukhetha kokudla nokuthi uhlela ukulandelana. Izindawo zokudlela eziningi zithumela amamenyu abo ku-intanethi.
Cabanga ngalokho ongathanda ukukwenza ngenqubo yeplate engqondweni. Awekho imifino efakiwe? Yalale njengendishi eseceleni noma endaweni yama-chips noma amafriji. Ezinye izindawo zokudlela zizokuvumela ngokuzithandela ukuba ubeke isaladi yefriji.
Funda phakathi kweMigqa
Amakhasimende anezincazelo zokudla ezicacile zokungena kwazo. Ngokuvamile, ukudla okuchazwe kwimenyu njengokuthosiwe, okunezinkwa, okune-crispy, okunekhilimu, okweqile noma okukhiphayo kuzovame ukuqukethe amafutha amaningi namakholori amaningi. Izinto ezichazwe njengebhaka, ziboshwe, zinyanyisiwe, ziyosiwe noma zihlanganisiwe zivame ukuba nama-calories angaphansi.
Khulumela phezulu
Uma unemibuzo mayelana ne-entree noma ufuna ukwakha indawo, ngandlela-thile, cela iseva yakho. Uma ungafuni imifino yakho igqoke ibhotela nosawoti, bazise. Ufuna izinhlanzi zakho ziboshwe, hhayi okuthosiwe, zikhulume. Ufuna okungaphezu nje kohlangothi oluthile lwezitshalo, babuze ukuba baphinde kabili ubukhulu besabelo ukugcwalisa ipuleti yakho.
Yeqa i-Cocktails
Abesifazane abane-PCOS bangajabulela utshwala, ikakhulukazi iwayini elibomvu elingasiza ekuthuthukiseni izici eziningi zalesi simo, kodwa, i-cocktails ijwayele ukugcwele ama-juice kanye nezinye izingxenye zoshukela ezingasheshe zithathe i-glucose namazinga e-insulini. Uma ungathanda isiphuzo sokuphuza utshwala ngesidlo sakho, unamathela ngewayini elibomvu. Ezinye iziphuzo ezingekho izidakamizwa zokujabulela zibandakanya itiye elishisayo noma elincishisiwe, ikhofi, seltzer noma amanzi amdala amadala.
Qaphela
Jabulela ukudla kwakho. Hlola nawe uma uhlala phansi. Yenza ukuphefumula okujulile. Zibuze ukuthi ulalele ukuthi ulambile kangakanani kusukela ku-1 kuya kwezingu-10 (1 akalambile futhi anezintambo ezingu-10). Yenza lokhu futhi phakathi kwesidlo sakho. Ziqaphele ukuqaphela uma usuyaneliseka futhi uyeke ukudla. Imizimba yethu yazi ukuthi singakanani ukudla esikudingayo, kufanele nje sikulalele. Ukudla kancane kuzokusiza ukuba ujabulele ukulunywa ngalunye okumnandi.
Yigqoke
Uma unelisekile, cela ukuthi ukudla kwakho kususwe noma kuhlanganiswe. Beka izinto zakho phansi epulatifheni yakho ukuze uzibonakalise wena nesiphakeli sakho ukuthi usuqedile ukudla. Awudingi ukuqedela konke ku-plate yakho. Yazi ukuthi ungayithokozela ukudla ngokushesha ngesikhathi esisodwa.
Gwema amasabatha
Ingabe unomngane noma umlingani ohlukumeza imikhuba yakho yokudla okunempilo? Mhlawumbe uyakukhuthaza ukuba ulandele ukungena okungenempilo, i-appetizer noma i-dessert? Yenza uhlelo lomdlalo ngaphambi kwesikhathi ukuphatha lokhu. Cabanga ukukhuluma nalowo muntu ngaphambi kwesikhathi sokuthi iziphi izinhloso zakho zokudla noma mhlawumbe ukhetha indawo yokudlela ehlukile kuzosiza.
I-Dessert Dilemma
Ungathanda ukubona imenyu ye-dessert? Kunjalo! Ubani ongajabuli ukudlala? Abesifazane abane-PCOS bangakwazi ukujabulela izikhukhula ezilahlayo . Isihluthulelo ukuwudla ngengqondo, usebenzisa amathiphu ngenhla ngesikhathi sokudla. Imithetho efanayo iyasebenza ku-dessert. Ukunambitheka ngempela futhi ujabulele u bite ngalunye. Uyabona ukuthi ugcwele kakhulu? Lokho kuyisibonakaliso sokuthi yisikhathi sokuyeka. Cabanga ukwabelana nge-dessert uma ufuna kuphela ukunambitha noma amabili. Ngezinye izikhathi nje ukumbelwa okumbalwa kuzokwenza inkohliso ukuqeda ukudla okumnandi. Ngokuvamile izikhathi ezine-mint, noma itiye noma ikhofi emva kokudla kwakho nazo zinganikeza ukwaneliseka ngokudla.
Thatha u-Stroll
Nasi iphuzu esingalithola kumaNtaliyane: hamba ukuhamba (noma uhambe ungena ngemvume ye-passggiata) ngemuva kokudla kwakho. Akusiyo nje ukusiza ukuhamba okufushane ukusiza ngokugaya, kodwa kunganciphisa amazinga akho e-insulini nama-glucose avukile ekudleni kwakho. Ucwaningo olunyatheliswa ku- Diabetologia lwathola ukuthi abantu abane-type 2 yesifo sikashukela nabathatha imizuzu engu-10 ukuhamba ngemva kokudla banciphisa amazinga ashukela egazini ngaphezu kokuzivocavoca ngezinye izikhathi zosuku.
Ngokuhlela okuncane nokukhetha, abesifazane abane-PCOS bangajabulela ukudlela ezindaweni zokudlela ngenkathi begcina uhlelo lokudla okunempilo.
Thokozela ukudla!
> Imithombo:
> I-American Restaurant Association Iwebhusayithi http://www.restaurant.org/Pressroom/Press-Releases/Industry-Forecast-Predicts-Trends-in-Ukudla-Opt.
> Reynolds AN. Iseluleko sokuhamba emva kokudla siphumelele kakhulu ekunciphiseni i-postprandial glycaemia ngohlobo lwe-2 lwesifo sikashukela esingaphezu kweseluleko esingacacisi isikhathi: isifundo se-crossover esingakahleliwe. I-Diabetologia.