Ngokuqinisekile, uyazi ukuthi udinga ukudla okunempilo ukuze uthuthukise izimpawu zakho ze-polycystic syndrome (PCOS), kodwa ngezinye izikhathi lokho ocabanga ukuthi kunempilo kungase kube ukuhlukunyezwa kwemizamo yakho emihle.
Njengomunye wokudla okunomsoco obhalisiwe kanye nomsunguli we-PCOS Nutrition Center, ngisebenze nezinkulungwane zabesifazane abahluphekayo nge-PCOS. Laba besifazane beze kimi bezosiza ukuthuthukisa izidlo zabo ukuze baphuthukise isimo sabo futhi bafeze imigomo yabo siqu kungakhathaliseki ukuthi ukulahlekelwa isisindo, ukunciphisa ingozi yabo yesifo sikashukela, noma ukwandisa ukuzala kwabo.
Ngenza ukuhlolwa kokudla okunomsoco we-PCOS kwesiguli ngasinye engihlangana naye ukuze ngithole ukuthi bangayenza kanjani ukuthuthuka kokudla kwabo, futhi uma bedla ngendlela eyokwenza ukuthi imizamo yabo ikwazi ukufeza imigomo yabo.
Nazi ezinye eziyisikhombisa amaphutha okudla okuvamile abesifazane abane-PCOS bavame ukukwenza nokuthi bangalungisa kanjani.
Ukudla izithelo eziningi kakhulu ngesikhathi esisodwa
Kuyinkolelo yokuthi abesifazane abane-PCOS akufanele badle izithelo . Cha, izithelo azikho ushukela kakhulu kulo futhi cha, izithelo azifani nokudla ama-cubes ashukela. Izithelo zinikeza izakhi ezibalulekile, i-fiber, kanye nama-antioxidants angakwazi ukusika amazinga e-insulini ephansi .
Iphutha elikhulu ngibona abesifazane abane-PCOS benza noma badla izithelo eziningi ngesikhathi esisodwa. Isibonelo, benza i-smoothie efaka izingcezu eziningana noma izindebe zezithelo. Noma, mhlawumbe bacabanga ukuthi izithelo ziphilile, ngakho-ke ngcono kakhulu ekudleni kwasekuseni noma ngesikhathi sokudla. Lokhu kungaba inkinga njengoba izithelo ngumthombo wokudla we-carbohydrate.
Njengamanye ama-carbs, kungcono ukusabalalisa ngokulinganayo phakathi nosuku, njengengxenye eyodwa yezithelo ku-smoothie noma nge-snack, esikhundleni sayo konke ngesikhathi esisodwa okuyokwenza ukuthi ama-insulin nama-glucose ahlasele.
Ukuyeka Ukudla 'Ukudla Ukudla'
Uma ugwema ukudla okunamafutha aphezulu, ungase wenze iphutha elikhulu elingalimaza imikhuba yakho yokudla okuhle.
Abanye besifazane abane-PCOS, ikakhulukazi labo abakhulela ngesikhathi sokudla okungenamafutha, bangagwema amafutha ngenxa yokwesaba kuzokwenza bahlume.
Inkinga ngalokhu ukuthi ukudla ngamafutha akuwo akukhulisi i-glucose namazinga e-insulin afana namaprotheni kanye nokudla kwama-carbohydrate. Uma kukhona, amafutha asiza ekuqiniseni ushukela wegazi namazinga e-insulin. Ibuye inikeze ukuthungwa okunamandla okwenza ukwaneliseka kokudla. Labo abadla amanoni amancane bangase banganeliseki ukudla kwabo, noma baneziqephu ze-ushukela ephansi wegazi ezingabangela izifiso ze- carb noma amabhayingi okudla.
Ukudla okune-omega-3 amafutha (amafutha omnqumo, i-avocado, amantongomane , izinhlanzi ezinamafutha), kuyawusizo ikakhulukazi kwabesifazane abane-PCOS njengoba kungasiza ekunciphiseni ingozi yesifo senhliziyo, ukulwa nokuvuvukala nokusekela ukukhulelwa okuphephile.
Isihluthulelo ukudla inani elifanele lamafutha ngamakhalori owudinga. Izinkombandlela zikaHulumeni zincoma abantu baseMelika badla amaphesenti angamaphesenti ama-30 e-calories yabo yonke yamanani ngamafutha, futhi bakhuthaze ukushintshwa kwe-carbohydrate ehlanjululwe ngamafutha omega-3 enempilo.
Ukudla ukudlala
Uma uzama ukuchitha amakhilogremu, ukweqa ukudla akuyona indlela yokwenza. Imizimba yethu yenzelwe ukusebenzisa ukudla kwamandla. Ukuhamba isikhathi eside ngaphandle kokudla kubangelwa amazinga kashukela egazi .
Uma uthola "u-hangry" (ngokuya ucasula noma uthukuthele ngenxa yokuntuleka kokudla), uyazi ukuthi ngikhuluma ngani. Ngokuvamile, ukudla okuningi (ama-calories) kuzodingeka kudliwe ukuze kukhuliswe ushukela ophansi wegazi, ozovusa kuphela amazinga e-insulin ngaphezulu.
Esikhundleni sokudlula ukudla, kudla inani elilinganiselwe lamahlamvu, amaprotheni, namafutha enempilo ngezikhathi zokudla ezivamile.
Ukungaphumeleli kuProtheni
Ngezinye izikhathi ngibona abesifazane ne-PCOS bengadli amaprotheni anele. Isizathu esikhulu salokhu kungaba ukuthi banesifiso esinamandla sokudla kwama-carbohydrate namaswidi futhi bafuna lezi izinhlobo zokudla ukuze banelise, hhayi amaprotheni.
Ngaphandle kwamaprotheni anele, ushiywe ngokudla okuphezulu ema-carbohydrate, okuyokwenza kuphela ukufaka ukumelana ne- insulin nokuvuvukala, kubika izimpawu ze-PCOS. Ukudla okuphezulu kwe-carbohydrate kuzokwenza kube inselele ekuqiniseni izinga lokushukela egazini elibangelwa amazinga aphezulu noma aphansi kakhulu.
Uma unzima ukuthola amaprotheni okwanele ekudleni kwakho, zama futhi wenze amaprotheni ukugxila kokudla kwakho nokudla okudla okudla esikhundleni sokudla kwe-carbohydrate. Ukudla amaprotheni aphezulu okudla kwasekuseni (i-omelet isibonelo), kuyindlela enhle yokuqala usuku ngezinga elilinganayo le-glucose.
Ukungadli okwanele (noma yikuphi) Imifino
Kunesizathu sokuthi sitshelwe ukuthi sidle inyamazane yethu: imifino ihlinzeka ngama-antioxidants kanye ne-fiber engasiza i-PCOS futhi iphinde ibe nama-carbohydrate.
Uma ubheka imifino, udle okufanayo, noma ungadli okuningi kunoma yikuphi, inselele wena ukuze ungeze okuningi. Hlela isigamu seplate yakho ukuze ube imifino engekho-starchy njenge izaqathe, isipinashi, ubhontshisi obuluhlaza kanye ne-squash. Yenza imifino ibe mnandi ngokusebenzisa ama-herbs namakha, noma amafutha omnqumo. Ukusebenzisa izindlela zokupheka ezahlukene (okuluhlaza, okugcoziwe, okukhishiwe) kungenza nokudla imifino yakho ejabulisa kakhulu.
Wena kuphela Phuza Amanzi
Amanzi ngokuqinisekile kubalulekile empilweni enhle (nokuphila kwethu), kodwa kunezinye iziphuzo ezinganakiwe ezingabonakala njengezicucu futhi, ezinikeza izinzuzo ezengeziwe kwabesifazane abane-PCOS ukuthi amanzi awenzi.
Ithi elihlaza ligcwele ama-antioxidants futhi liye laboniswa ukunciphisa ukuvimbela i-insulin kanye ne-testosterone kubesifazane abane-PCOS. Uma kunwetshwa ekudleni okunomsoco wokuvikela, itiye eluhlaza lisize abesifazane kakhulu ukuba banciphise amanoni abo omzimba futhi bakhulise izimpawu zamagciwane ezihambisana ne-PCOS.
I-Resveratrol, enye i-antioxidant etholakala ewayini elibomvu, yaboniswa ukwehlisa ubufakazi be-testosterone namazinga e-insulini kwabesifazane abane-PCOS.
Futhi ukuphuza ikhofi ngokulinganisela, isiphuzo esidumile, kuboniswe emazingeni aphansi e-insulin futhi kunciphisa ingozi ye-type 2 yesifo sikashukela.
Ukudla ngasekupheleni ebusuku
Uma sekudlule isidlo sakusihlwa futhi uzizwa ubuhlungu bendlala, kuyindlela yomzimba wakho okukhulumisana nawe ukuthi idinga amandla. Ngaphandle kwalokho, uma ungelambile kepha unesizungu, ukhathele, ucindezelekile noma uzizwa ezinye imizwelo futhi ufuna ukudla, usebenzisa ukudla ngezizathu ezingokomzwelo . Ukudla uma ungalambile kunomthelela ekuzuzeni isisindo.
Uma uzithola ungenangqondo lapho ubuka i-TV noma wenza enye imisebenzi, yima. Zama ukubuka i-TV egumbini elingaphandle kwekhishi, ukuxubha amazinyo akho, noma ukufaka indebe yetiyi elishisayo.
> Imithombo:
> Amany Alsayed et al. 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.
> Asemi Z et al. Ukudla kwe-DASH, Ukuphikiswa Kwe-Insulin, ne-Serum hs-CRP e-Polycystic Ovary Syndrome: Isivivinyo Sokulawulwa Kwemithi Elawulwa Ngalokhu. I-Horm Metab Res. 2014.
> Ming Ding et al. I-Association of Coffee Consumption nge-Total kanye ne-Caus-Specific Mortality ku-Three Large Cohorts. Ukujikeleza. 2015; 132 (24): 2305-15.