Njengesidlo esibhalisiwe isazi sokudla okunomsoco osebenza ngokukhethekile ku-PCOS, enye yemibuzo evame kakhulu engiyithola ku-abesifazane abanesimo ukuthi ngabe izithelo zimbi yini kubo.
Yiqiniso, izithelo ziqukethe ama-carbohydrates kanye nokudla okuphezulu kakhulu ku-carbs akulungile kwabesifazane abane-PCOS (noma abantu abaningi ngaleyo ndaba). Kodwa ushukela ezitshalweni awufani nokushisa okujwayelekile.
Eqinisweni, ukuqhathanisa lezi zibili zifana, kahle, ngokuqhathanisa ama-apula nama-oranges!
Ishukela elimnandi njengenhlobo oyifaka ikhofi yakho noma ukusebenzisa i-oatmeal yakho, i-sugrose, i-carrohydrate ewuhlobo olulula kalula. Uma udla ushukela, ungena ngokushesha emzimbeni wakho wegazi ukunika ukukhuphuka okubukhali egazini lakho legazi kanye namazinga e- insulin . Akulungile uma une-PCOS.
Ngakolunye uhlangothi, izithelo zakhiwa i-carbohydrate ehlukile, i-fructose. Izithelo nazo ziqukethe i-fiber okumele idilizwe ngumzimba ukuze isebenzise i-fructose yamandla. Lokhu kusho ukuthi kuthatha umzimba wakho isikhathi eside ukugaya izithelo. Cabanga umehluko phakathi kwe-apula okhethwe emthini nengxenye yengilazi yamanzi ase-apula. Bobabili banezinhlobo ezifanayo zama-carbohydrate. Yikuphi okuzokukwanelisa ngokwengeziwe?
Ngaphandle kwenzuzo eyengeziwe ye-fibre, izithelo ziqukethe amavithamini, amaminerali kanye nama- antioxidants angathuthukisa i-PCOS ne-insulin ukumelana nokunciphisa ingozi yezifo ezingapheli njengomdlavuza.
Eqinisweni, izinkombandlela zokudla kwe-US zincoma ukuthi sidle ubuncane bezinkomishi ezimbili zezithelo usuku ngalunye ngempilo enhle.
Yini ebaluleke njengokukhonza izithelo?
- I-apula encane encane
- 1 indebe yamagilebhisi
- 1 i-orange
- 1 peach enkulu
- 1 inkomishi strawberries
- 1 inkomishi cherry
- 2 plums ezincane
- ½ ebhanini elikhulu
Manje ngoba izithelo zingama-carbohydrate, akufanele kudliwe konke ngesikhathi esisodwa.
Inkinga evamile engiyibonayo abantu bacabanga ukuthi i-smoothie yabo inhle kubo uma befaka izithelo eziningana ezisebenzayo. Ama-carbohydrate amaningi kakhulu adliwe ngesikhathi esisodwa, noma ngabe avela ezithelo, azoba ne-spike glucose namazinga e-insulin. Esikhundleni salokho, ube nesiqephu sesithelo njengendlela yokudla noma uhlanganise esidlweni esingaphansi kokudla kwe-carbohydrate njengama-strawberries ane-omelet.
Izithelo aziqukethe amaprotheni noma amafutha, ngakho-ke ungase ufune ukungeza ezinye ukwandisa isisu nokusiza ukuphatha amazinga kashukela egazini. Izibonelo zifaka i-apula enebhokisi le-nut, iqanda elinzima elinameke noma ushizi.
Ngokuvamile, izithelo oyidla isikhumba (ama-apula, ama-peaches, amajikijolo), zivame ukuba nomdwebo ophansi we- glycemic . Lokhu kusho ukuthi kutholwa kancane kancane, futhi ngaleyo ndlela kubangele ukukhuphuka kancane kweglucose yakho namazinga e-insulin ngemuva kokudla. Izithelo ongazitholi isikhumba (i-phaphaplisi, ikhabe, ikhabe) zivame ukuba ne-high glycemic index ngoba ayinayo i-fiber eningi. Lokhu akusho ukuthi lezi zithelo zimbi kuwe (zisenayo izakhi) kepha kufanele zidliwe ngokulinganisela.
Futhi kuthiwani ngamabhanana ongawabuza? Inani elikhulu lamabhanana njengezimboni ezimbili zezithelo (njengokudla ama-apula amabili ngesikhathi esisodwa). Thenga ubhanana webana noma usika ibhanana elilodwa elivamile elilodwa.
Ubhanana bugcwele potassium, elawula ukucindezelwa kwegazi, futhi ungumthombo omuhle wamavithamini B, okusiza ukugcina amazinga kashukela egazini.
Amathiphu Okusiza Ukudla Izithelo Eziningi
- Gcina isitsha sezithelo eziphelele etafuleni noma etafuleni. Uzokwazi ukubona uma kubonakala kunokuba ufihliwe esiqandisini.
- Thenga izithelo ezintsha ngenkathi ukwandisa izakhi ezivela ezinhlobonhlobo ezahlukene.
- Izithelo ze-refrigerate zokusika ukuze zigcinwe kamuva ukuze kufinyeleleke kalula.
- Khipha izithelo ezintsha noma uthenge amaqhwa ukuze uhlangane nama-smoothies.
- Jabulela ukudla okulula .
- Engeza kokudla. Isibonelo, i-oatmeal ephezulu nge-blueberries noma engeza amagilebhisi noma ama-apula kwisaladi.
Udinga ezinye ze-PCOS-zokupheka ezomngane? Hlola I-PCOS Yokudla Yezikhungo Zokupheka: I-PC Easy and Delicious Yonke Yokudla Yokupheka Ukushaya i-PCOS.