Isifo sesibindi esingenalo utshwala ( NAFLD ), esivame ukubhekwa njenge-fatty fover, sithandwa kakhulu kwabesifazane abane-PCOS, esithinta amaphesenti angu-15 kuya kwamaphesenti angu-55 abesifazane ngokuya ngesilinganiso sokuhlonza esetshenziswayo. I-NAFLD ivela ngenxa ye-triglycerides ngokweqile (amafutha) agcinwe esibindi, okudala ukulimala nokuvuvukala. Isibindi asihloselwe ukugcina amafutha; indima yawo ukukhonza njenge-detox isitho somzimba oveza izinto ezilimazayo.
Ukuba nesibindi esinamafutha noma i-NAFLD kwandisa ingozi yesifo senhliziyo. Uma kungelashwa, i-NAFLD ingaqhubekela phambili ezindaweni eziphakeme kakhulu zokulimala kwesibindi.
Izinto ezibangela izifo zesibindi ezinamafutha kuma-PCOS abesifazane zifaka lokhu okulandelayo:
- Isisindo esingaphezu kwesisu esiswini
- I-triglycerides ephezulu
- Izinga eliphezulu le- LDL le- cholesterol
- Izinga le- HDL eliphansi le-cholesterol
- Ukusetshenziswa okukhulu kwamafutha, ushukela, nokudla okucwengileko
- Indlela yokuphila yama-sedentary
- I-Genetics
Ubufakazi bokuqala bukhombisa ukuthi amazinga aphezulu we-androgens angase abe negalelo lokugcina amafutha esibindi. Nakuba izifo zesibindi ezinamafutha zibi kakhulu, zingasetshenziswa kalula futhi zivinjwe ngokushintsha kokudla nokuphila.
Nazi izindlela ezine zokuvimbela izifo zesibindi ezinamafutha uma une-PCOS.
Shintsha Ukudla Kwakho
Amafutha, ushukela nokudla ngokweqile kokudla okusetshenzisiwe yiyona yokudla okuyinhloko eyenza izifo zesibindi ezinamafutha. Ukusetshenziswa kwamafutha esitokisi , amafutha atholakalayo ekudleni nokucubungula okusheshayo, axhunyaniswa nokuphikiswa kwe-insulin, ukuvuvukala, nokukhula kwe-triglycerides.
Ngokufanayo, ukusetshenziswa okunamandla kwe-fructose, i-sweetener etholakala kwiraphu ye-corn, ijusi, nezinye iziphuzo ezivuthayo, ihlotshaniswa nesifo se-fatty fover. I-Fructose iphinde ixhunywe nokubhebhekisa ukuphikiswa kwe-insulin nokuvuvukala. Ucwaningo olwanyatheliswa kuyi- American Journal of Clinical Nutrition lwathola ukuthi ukuphuza okwedlulele okwenyuka kwesiphuzo kwaholela kubantu abanobuningi obuningi besibindi nama-visceral, amanoni azungeze izitho zangaphakathi futhi axhunyiwe nezifo ezingapheli.
Ukugcina ama-trans, ushukela, nokudla okusetshenzisiwe ngaphandle kokudla kwakho kuzokwenza ngcono isimo sesibindi sakho. Ungaphinde ukhulise impilo yakho yesibindi ngokudla ukudla okunempilo okucebile okusanhlamvu okuphelele, amaprotheni ahlanzekile, ubhontshisi kanye nemifino, inhlanzi, nezithelo eziningi nemifino. Ukulandela ukudla okunama-Mediterranea okunamafutha amafutha omnqumo nezinye izinhlobo ze-monounsaturated kungasiza futhi ukuthuthukisa i-insulin, ukulwa nokuvuvukala nokunciphisa amafutha e-fover.
Ukuncipha emsimbeni
Ukulahlekelwa isisindo kuyasebenza ekuthuthukiseni izifo zesibindi ezinamafutha ngoba kungenza ngcono ukumelana ne-insulin, ama-triglycerides, namafutha avela. Ucwaningo olulodwa lwabonisa ukuthi abantu abalahlekelwa amaphesenti angu-5 esisindo somzimba wabo babone ukuthuthukiswa okuphawulekayo ekuzweleni kwe-insulini nokulahlekelwa kwamafutha kwesibindi. Owesifazane olinganisa amakhilogremu angu-200, isibonelo, angalindela ukubona ukuthuthukiswa okukhulu empilweni yesibindi sakhe uma elahlekelwa amakhilogremu ayi-10.
Thola ukuhamba
Ukuphila ngokwemvelo kungenye yezinto ezibangela i-NAFLD. Ukuhlanganyela emisebenzini evamile yomzimba ehlanganisa ukuqeqeshwa kwe-aerobic nokumelana kunganciphisa isibindi esinamafutha ngisho nangaphandle kokulahlekelwa isisindo. Abahlanganyeli abenza imizuzu engama-30 kuya kwengu-60 yokuzivocavoca izikhathi ezimbili kuya kathathu ngesonto ngalinye babona ukunciphisa okukhulu kwamafutha e-isibindi.
Ukwenza umsebenzi wokuzivocavoca ube isimiso esivamile, ukhethe kuqala ngokuyihlela ekhalendeni lakho. Ukwenza imisebenzi ejabulisayo futhi kujabulise ukuyenza kuyosiza futhi ukwandise ukuzibophezela kwakho.
Thatha amafutha wezinhlanzi
Ama-acids e-Omega-3 afana nalawo atholakala ezinhlanzi zamanzi abandayo afana ne-salmon, i-tuna, ne-trout ayasebenza ekunciphiseni i-triglycerides, ukuvuvukala, kanye ne-insulini kubesifazane abane-PCOS. Kodwa-ke, okunye okudingekayo kutholakale amafutha ehlanzi ngoba kuyinkinga yokudla inhlanzi eyanele ukuhlangabezana namanani okwelapha amafutha omega-3. Ucwaningo olwanyatheliswa kuyi- Journal of Clinical Endocrinology kanye neMetabolism lwalubonisa ukuthi abesifazane abane-PCOS abenezela ukudla kwabo ngama-gramu angu-4 amafutha enhlanzi amaviki ayisishiyagalombili babona ukwehla okukhulu kwamafutha we-fover kanye ne-triglycerides.
> Imithombo:
> Chalasani N, Younossi Z, Lavine JE. Ukuxilongwa nokuphathwa kwezifo zesibindi esingahlosiwe ngamafutha angenayo i-non-alcoholic fat: ukuqhuba umkhombandlela yi-American Association for the Study of Liver Diseases, i-American College of Gastroenterology, ne-American Gastroenterological Association. I-Hepatology . 2012; 142: 1592-1609.
> I-Cusons A, i-Watts G, i-Mori T. Omega-3 fatty acid supplementation inciphisa okuqukethwe kwamafutha e-polycystic ovary syndrome: isilingo esilawulwa ngokungahleliwe esisebenzisa i-spectroscopy ye-proton magnetic resonance. I-Metallrine ye-Clinic ye-J . 2009; 94 (10): 3842-3848.
> Hallsworth K, Fattakhova G, Hollingsworth KG. Ukuzivocavoca umzimba kunciphisa amafutha we-isibindi kanye nabalamuleli bawo ekufweni kwesibindi esingenalo utshwala esizimele ngaphandle kokulahlekelwa isisindo. Gut . 2011; 60: 1278-1283.
> Ama-Maersk M, i-Belza A. Sucrose-iziphuzo ezinomsoco zikhulisa ukugcwala kwamafutha esibonelweni se-fover, muscle, ne-visceral fat: isifundo sezinyanga ezingu-6 esifundelwe. I-Am J Clin Nutr . 2012; 95: 283-289.