Indlela ukudla okuphikisanayo nokuvuthayo okusiza abesifazane abane PCOS
Njengoba isikhathi sihamba, abacwaningi basondela ekutholeni izimpendulo mayelana nezimbangela kanye nokwelashwa kwe-polycystic syndrome ye-ovary (PCOS), isifo sokuzala kanye nesifo se-endocrine esithinta cishe u-10% wabesifazane besinyaka yobubele e-United States.
Esinye sandulela esisha siqondisisa ngokwengeziwe indima yokuvuvukala ku-PCOS nokuthi ingaba kanjani imbangela ye-syndrome, kanye nezinkinga zayo ezihambisana nesikhathi eside.
Uma kuqhathaniswa nabesifazane abanesisindo esifanayo (okuncane, okulinganiselwe nokuqhathanisa ngokweqile), abesifazane abane-PCOS banamazinga aphezulu amamaki abhubhisa. Lezi zimpawu zibandakanya amazinga aphakeme weprotheyini esebenzayo e-C (CRP), ama-cytokines anama-pro-inflammatory kanye nama-chemokines, ukubalwa kwe- white cell, nokucindezeleka kwe-oxidative .
Enye inkolelo yokuvuvukala okuphezulu okubonwe kuma-PCOS abesifazane kubangelwa ama-androgen aphezulu avuselela ukukhiqizwa okwengeziwe kwe-insulin . Izinga eliphezulu le-insulin lifaka isandla ekuzuzeni isisindo esenza ukuthi ukuvuvukala okungaphezulu kubangele. Ngakho-ke umjikelezo ononya uhambelana nabesifazane abane-PCOS.
Ukuvutha kungabangelwa nokudla, okungaholela ekucindezelekeni kwe-oxidative ukuvuselela impendulo yokuvuvukala (ngisho ngaphandle kokuthola isisindo). Ukudla okuphezulu kuma- carbohydrate kuhlotshaniswa nesempendulo esiphezulu sokuvuvukala. Ukudla ukudla okuvimbela ukuvuvukala kungaphikisana nokunye ukuvuvukala kwabesifazane abane-PCOS futhi kusize ukuthuthukisa izici ezimbili zomzimba nokuzala.
Esicwaningweni esanyatheliswa eNyakatho American Journal of Medical Sciences , abesifazane abano-PCOS balandela ukudla kwesidlo saseMedithera sokulwa nokuvuvukala izinyanga ezintathu. Lokhu kudla kwaklanyelwe ukuba kube ikhalori ephansi, amafutha aphansi, amafutha aphansi aphansi, indebe ephansi ye-glycemic kanye ne- fiber ephakeme-kuya-phezulu. Ukwakhiwa kokudla kwakungu-25% amaprotheni, amafutha angu-25%, nama-50% ama-carbohydrate futhi agcizelela ukudla okulwa nokuvuvukala okunjengezinhlanzi, izitshalo, amantongomane, amafutha omnqumo, amakhambi, izinongo kanye netiye elihlaza.
Imiphumela: Abesifazane balahlekelwa ngu-7% wesisindo somzimba wabo futhi babonisa ukuthuthukiswa okuphawulekayo kwe-cholesterol yabo, ukucindezelwa kwegazi, kanye namakaki okuvuvukala. Amaphesenti angamashumi ayisithupha nantathu abesifazane baphinde baqala ukuhamba ngezinyawo futhi abangu-12% bakhulelwa ngokulandela lolu hlobo lokudla.
Ingabe unesithakazelo ekuzameni le ndlela yokudla ukuze ubone ukuthi ikusiza kanjani? Hlola lezi zindlela ezilula zokufaka ukudla okuningi okulwa nokuvuvukala ekudleni kwakho.
Izindlela Ezingavamile Zokudla Ukudla Okungenakuvuthayo
- Ukudla ukudla okwenziwe yi-carbohydrate usuku lonke
- Gwema ukudla okuneshukela kanye neziphuzo
- Yenza isigamu sakho imifino yeplate
- Yidla izithelo ezihlukahlukene
- Yidla imithombo engafaniwe yamafutha afana nama- flaxseeds , amafutha omnqumo nama nati
- Yidla ubhontshisi namaqabunga izikhathi eziningana ngesonto ngalinye
- Nciphisa inyama ebomvu kanye kanye namaviki amabili
- Yidla inhlanzi ecebile i-omega-3 (i-saumon, i-tuna, i-trout) kabili ngesonto
- Sebenzisa ama-herbs nezinongo ezifana ne-ginger, pepper, u-pepper omnyama, i-curcumin, amaqabunga e-bay, i-fennel, i-anise, i-caraway, i-cumin, i-coriander, i-clove, isinamoni, i-marjoram, i-rosemary ne-thyme ekudleni kwesizini
- Phuza itiye elihlaza nsuku zonke
Ngifuna izindlela zokupheka ze-PCOS? I-PCOS Nutrition Centre Cookbook: I-PCOS ine- 100 Easy and Delicious Foods Recipes Yokupheka I-PCOS inephephelo eziphikisana nokuvuvukala kanye nezinhlelo zokudla eziphefumulelwe ukudla kwaseMedithera.
> Imithombo:
> González F. Ukuvuvukala e-Polycystic Ovary Syndrome: ukuxhaswa kwe-insulin ukumelana nokusebenza komzimba we-ovarian. I-Steroids. 2012 Mar 10; 77 (4): 300-5.
> U-Amany Alsayed Salama, u-Ezzat Khamis Amine, u-Hesham Abd Elfattah Salem, noNesrin Kamal Abd El Fattah. I-Combo Yokudla Okuvuthayo Okuvuthayo Ezinganeni Ezingaphezu Kwesisindo Sokuqhathanisa Nezintombi Ezine-Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.