Konke Okudingeka Ukwazi Ngokondla kanye ne-PCOS
Ukuba ne- PCOS kusho ukuhlala phezulu kwezinsisekelo zokudla nokuvimbela ingozi ehambisanayo yesimo somzimba esihlobene nesifo sikashukela , isifo sikashukela , isifo senhliziyo , i- cholesterol ephezulu kanye nesifo se-metabolic ngangokunokwenzeka ngokudla. Ngaphezu kwalokho, abesifazane abaningi abane-PCOS banenkinga yokuthola isisindo. Ungakwazi ukunciphisa ingozi yezinkinga kanye nezimpawu ngisho nokulahlekelwa kwesisindo esifanele ngokudla okunempilo efanele.
Kodwa kungenzeka ukuthi ungazi ukuthi ungaqala kuphi? Ngayo yonke yokudla kwamafayili, izithako zokudla kanye nokwaziswa okuphikisanayo lapho, kungaba nzima ukuhlukanisa phakathi kwamanga nokuhlonishwa. Lapha sinikeza incazelo elula yezidingo zokudla okunomsoco wezinkinga ze-PCOS eziye zaba usizo kakhulu.
Ukubaluleka kokulinganisela kwabalandeli be-PCOS
Noma yikuphi ukudla okunomthelela kungabangela ukungapheleli uma ungaqapheli ukuqinisekisa ukuthi uthola zonke izakhi ongaziphuthelwa. Ngokulandela ukudla okuncane kwamakholori futhi kufaka phakathi wonke amaqembu amakhulu okudla, akudingeki ukuba uziphike amafutha, ama-carbohydrate noma amaprotheni. Ukudla okunempilo, okunomsoco kufanele kuqukethe zonke izakhi ezibalulekile ezidingekayo ukuze kulondolozwe impilo. Ama-carbohydrate ayimthombo omkhulu wamandla emzimbeni. Ngokweziqondiso zomhlahlandlela zikahulumeni wase-United States ezikhona manje, abesifazane abaphakathi kweminyaka engu-19 no-30 kufanele badle ama-ounce angama-equivalent of grains ngosuku ngalunye, nengxenye yabo evela emanzini.
Ungathola ama-servings of okusanhlamvu okugcwele okusuka kuzinkwa, ama-oatmeals, nokunye okusanhlamvu. Qinisekisa ukuthi le phakheji ithi "100% Yembewu Yonke Yembewu" ukuqinisekisa ukuthi lokhu kubaluleka njengokukhonza. "Izinhlamvu eziyishumi nambili" noma "Multi-Grain" kungenzeka zingenayo yonke i-kernel yokusanhlamvu, lapho iningi le-fiber nokudla okutholakala khona.
Amaprotheni
Amaphrotheni anesibopho sokukhula nokugcinwa kwazo zonke izinqamuzana zomzimba nezakhi, njengethambo, imisipha, amaseli egazi, isikhumba nezinwele.
Zibuye ziyingxenye eyinhloko ye-enzyme, amaprotheni asiza ukusiza okuningi ukuphendula kwamakhemikhali emzimbeni, kuhlanganise nokugaya. Ukudla okunempilo kufanele kufaka phakathi ama-2-3 ama-protein weprotheyini ephilile usuku ngalunye. Zama inkukhu, izinhlanzi kanye nobhontshisi ophekwe noma othosiwe. Ezinye izitshalo nazo ziphezulu kakhulu amaprotheni. Ukuxuba i-quinoa ngemifino eboshwe kwenza isidlo sakusihlwa siphume kakhulu noma sidle. Kubalulekile ukuthi abesifazane badle i-calcium eyanele ekudleni kwabo. Imikhiqizo yobisi ephansi kakhulu imithombo yamaphrotheni. Zama ukunciphisa ama-yogurt, ama-cottage shizi nobisi.
Ama-carbohydrate
Izithelo nemifino kuyisihluthulelo ekunikezeni amavithamini amaningi namaminerali okubalulekile empilweni. Abesifazane abaneminyaka engama-19 no-30 kufanele badle izindebe ezimbili zezithelo kanye nezinkomishi ezimbili 1/2 zemifino usuku ngalunye. Phakathi kwezinhlobo ezahlukene zemifino, imihlahlandlela yokudla manje iphakamisa izinkomishi ezingu-3 zobumnyama obuhlaza, izindebe ezimbili ze-orange, izinkomishi ezintathu zamabhontshisi owomile kanye nama-peas, kanye nezinkomishi ezintathu zezitshalo zesitashi ngesonto ngalinye. Kunezindlela eziningi ezilula zokufaka imifino eminingi ekudleni kwakho. Yidla isaladi ngesidlo ngasinye. Zama ukuba ne-omelet emhlophe yeqanda nemifino exubekile ekuseni. Ukudlulisa imifino noma ucezu lwezithelo ntambama ngenxa yesidla esikhundleni se-chips noma enye imishini yokucubungula kuyindlela elula yokusika ama-khalori.
Amafutha
Amafutha, noma lipids, yingxenye ebalulekile yokudla kwethu, futhi akumelwe aqedwe ngokuphelele. Ezingxenyeni ezifanele kanye nezinhlobo, amafutha azohlinzeka okuningi kwamandla adingekayo ukuze asenze usuku lonke. Ngaphezu kwalokho, basisekela futhi bahlasele izitho zethu zangaphakathi, sibavikele ekulimazeni. Amafutha atholakala cishe kuzo zonke izinhlobo zokudla, kusuka kubhotela namafutha emikhiweni yobisi, ukudla nokudla okucutshungulwayo.
Imikhombandlela yamanje iphakamisa ukuthi ama-hydrogenated nama-trans ama-trans kufanele agwenywe. Amanye amafutha kufanele anciphise uma kunokwenzeka. Ngokuvamile, amafutha kufanele abekwe ngaphansi kuka-30% we-caloric yakho yokudla usuku ngalunye, futhi amafutha agcwele kufanele abe ngaphansi kuka-10%.
Zama ukugcoba imifino noma inkukhu esikhundleni sokubhakaza. Yindlela enhle kakhulu yokusika amafutha. Kunama-marinade amaningi nezinongo ongazisebenzisa ukuze ujabulise ukudla kwakho, ngeke uphelelwe ngisho namafutha. Esikhundleni sokusebenzisa ukugqoka ama-salad, amafutha omnqumo amancane anamafutha ebhalsamu noma amanye uviniga ukugqoka okuhle kakhulu. Futhi zama ezinye izinhlobo zokudla eziphansi ezifana nobisi, ushizi kanye nemayonnaise.
Amanzi
Okokugcina, esinye sezidalwa zokudla okunempilo ngamanzi anele kanye nokudla kwamanzi . Ngaphandle kokulawula izinga lokushisa lomzimba, amanzi atholakala kuwo wonke amangqamuzana emzimbeni futhi kuyadingeka ukugcina isimo sabo. Amanzi iyisici esibalulekile ekuphenduleni kwamakhemikhali amaningi kanye nezinsiza ekugayeni nasekukhulekeleni kwemikhiqizo yemfucuza. Ngenkathi umzimba uveza amanzi njengendlela yokwenza izimo eziningi zamakhemikhali, kufanele uthathwe njalo ukuze ugcine imisebenzi ebalulekile yomzimba.
Ngaphandle kwamanzi afana nobisi, ikhofi kanye netiye, amanzi atholakala ezitshalweni eziningi nemifino. Kubalulekile ukugcina i-hydration efanele ngokusebenzisa amanzi njalo. Ngenkathi ezinye izikhukhula zifaka amanzi, zihlanganisa ne-calories kanye noshukela. Iziphuzo ze-caffeinated njengekhofi kanye ne-soda empeleni zikhuthaza ukulahlekelwa oketshezi futhi ngakho-ke akufanele kubhekwe njengengxenye yokudla kwakho oketshezi. Uma uphuza okuningi kwe-soda, zama ukuxuba i-juice ye-100% yezithelo ngamanye amanzi ase-seltzer. Kuyinto engcono esikhundleni.
Ngezansi: Gcina kulula
Ukudla okunempilo akudingeki kube ukuvimbela noma kunzima ukulondoloza. Eqinisweni, kulula ukunamathela esimweni esisha uma wenza izinguquko ezincane futhi uzibophezele. Okokuqala, zama nje ukufaka isaladi nesilazi samanzi ngaphambi kokudla. Bese uzama ukushintshela kumikhiqizo yobisi ephansi kodwa esikhundleni sama-fat-fat counterparts. Njengoba ushintsho ngalunye luba isimiso esiningi futhi awusadingeki ucabange ngabo, zama ukusebenzisa esinye. Ekugcineni, ungabi nzima ngokwakho. Izithiyo zenzeka. Uma futhi uma kwenzeka, yiqaphele futhi uqhubeke. Ungazishayi phezulu ngesinqumo esisodwa esibi. Esikhundleni salokho, zama ukukhumbula ukwenza isikhathi esilandelayo esikhathini esizayo. Ngikufisela inhlanhla!