Ake sibhekane nakho. Kunomthamo omkhulu welwazi lokudla nge-PCOS kwi-intanethi. Eminye yayo inembile futhi isekelwe kwisayensi ephilile, nolunye ulwazi olukude nalo. Nasi iqiniso mayelana nezinkondlo ezinkulu zokudla okunomsoco we-PCOS.
Azikho izithelo ezivunyelwe
Izithelo ziqukethe ama-carbohydrate, yebo, kodwa futhi ahlinzeke ngamavithamini abalulekile, amaminerali, ama-antioxidants, kanye ne-fibre enikeza izinzuzo eziningi kubesifazane abane-PCOS.
Lezi zinzuzo zihlanganisa ukuncipha kwengcindezi yegazi, i-insulin, namazinga e-cholesterol, ngisho nokuvimbela umdlavuza.
Ucwaningo olwanyatheliswa kuyi- Journal of Human Reproductive Update lwalubonisa ukuthi abesifazane abane-PCOS abadla ukudla okucebile izithelo nemifino balahlekelwa amanye amafutha esiswini futhi babe nokuthuthuka okuphawulekayo ekuvezweni kwabo kwe-insulini nokumaketha okuvuthayo.
Khetha izithelo ngesikhumba kubo (njengama-apula, ama-blueberries, nama-strawberries) avame ukuba ne- GI engaphansi kunezithelo ezidliwa ngaphandle kwesikhumba (njenge-chinanasi ne-ikhadoni). Khumbula ukuthi izithelo zingama-carbohydrates, futhi kufanele zisakaze ngokulinganayo usuku lonke. Izithelo zombili ngeprotheyini (i-apple ne-butterfly) ukusiza ukuzinzisa i-glucose namazinga e-insulin. Qinisekisa ukuthi Gwema ijusi yesithelo ngokuphelele, ngoba lokhu kuzokwenza ngokushesha amafutha e-insulin.
Kumelwe udle i-Gluten-Free ukuze uthumele amapulangwe
Abesifazane abaningi abane-PCOS bacabanga ukuthi ukudla isidlo se- gluten kuzobasiza ukuba banciphise isisindo nakuba kungekho bufakazi besayense bokusekela.
Nakuba abanye besifazane bethola ukuthi balahlekelwa isisindo ngokugwema gluten, kungaba ngempela ngenxa yokudla amakhilogremu ambalwa jikelele (akukho basketball isinkwa endaweni yokudlela). Ukulahlekelwa kwesisindo kuthuthukisa kakhulu, uma kungenjalo, izici ze-PCOS. Labo abalahlekelwa isisindo futhi bazizwa benempilo yokudla i-gluten bangabonisa ukuthi ku-gluten uma kungenzeka ukuthi isuka ekutheni isisindo silahleke ngokujwayelekile.
Amaphesenti amancane kwabesifazane angase abe nokuzwela kwe-gluten noma ahlukane nesifo sofuba (IBS). Kulesi simo, ukususa gluten ekudleni kuzokwehlisa izimpawu eziholela ukuthi umuntu uzizwe kangcono. Kodwa ngokuqinisekile akubona bonke abesifazane abane-PCOS abalandela ukutholakala kwe-gluten-free kubasiza ukuba balahlekelwe isisindo noma bathuthukise izimpawu zabo.
Esikhundleni salokho, gxila ekudleni izingxenye ezinengqondo zezithelo nezimila ezicebile zefibre, ukudla okusanhlamvu, nokudla okunamaprotheni okuye kwafakazelwa ukusiza ukukhipha ushukela wegazi, ukunciphisa ingozi yezifo, nokusiza ngokuphathwa kwesisindo.
Kufanele Ugweme Konke Ukusetshenziswa Kwamatazi
Ubisi luwumthombo ocebile we-calcium namaprotheni futhi kubhekwa njengama-carbohydrate ngenxa yokuqukethwe okuphezulu kwe-lactose. Isihloko esivela kuyi- Journal of the Academy of Nutrition and Dietetics sibonise isixhumanisi esihle phakathi kokusetshenziswa kwamakhemikhali kanye nama- acne . Lo mbiko ubonise ubufakazi bokuthi ubisi, ikakhulukazi, ubisi olungasetshenzisiwe, lungabangela ekwandeni kwamazinga e-androgen ne-insulin. Ngenxa yalezi zizathu, kungase kuphakanyiswe ukuthi abesifazane abane-PCOS banciphise ukungenisa kwabo ubisi okuvela ku-yogurt noma ubisi kuma-servings amabili noma ambalwa ngosuku. Kungase kungadingeki ukuthi uqede ngokuphelele ubisi, kodwa, ngaphandle kokuba unalo ubisi obuthakathaka noma ubuthinteka kakhulu.
Awunakudla noma yisiphi Ishukela
Ngesikhathi ama-dessert kanye nokunye ukudla okuyishukela akulungele i-PCOS futhi kufanele kube nokulinganiselwe, bangaba yingxenye yokudla okunempilo kwe-PCOS uma bejabulela ngokulinganisela. Ushokoledi wesigca noma ezimbili, ikakhulukazi ushokoledi omnyama oqukethe u-70% noma i-cocoa ephakeme, iqukethe i-antioxidants ewusizo futhi inganelisa isifiso.
Ngezinye izikhathi ukucindezela kakhulu ngamaswidi kungabuyisa ngendlela enkulu ngeziqephu zokudla okudliwayo . Ngakho-ke qhubeka phambili futhi uhambise izinyo zakho ezinomsoco ngezikhathi ezithile, kodwa gxila kokudla konke ezingxenyeni ezinengqondo iningi losuku lwakho.
> Imithombo:
> Asemi Z, Esmaillzadeh A. DASH Ukudla, Ukuphikiswa Kwe-Insulin, neSerum hs-CRP ku-Polycystic Ovary Syndrome: Isivivinyo Sokulawulwa Kwemithi Elawulwa Ngalokhu. I-Horm Metab Res . 2014.
> Burris J1, Rietkerk W, Woolf K. Acne: indima yokwelashwa kokudla okunomsoco. I-J Acad Nutr Diet. 2013 Mar; 113 (3): 416-30.
> Jensterle Sever M, Kocjan T, Pfeifer M, > Kravos > NA, Janez A.Izikhathi zokwelashwa ezihlangene ne-liraglutide ne-metformin ziholela ekulahlekelweni kwesisindo esikhulu kubesifazane abakhuluphele abane-polycystic ovary syndrome kanye nempendulo engafanele yangaphambili ku-metformin. I-Eur J Endocrinol. 2014 Feb 7; 170 (3): 451-9.