Abesifazane abangaba ngu-50% abanesifo sofuba se-polycystic (i-PCOS) bathuthukisa isifo sikashukela ngaphambi kokuba baneminyaka engama-40. Lesi sibalo esabekayo sibonisa isidingo sokungenelela okunganciphisa amathuba okuba abesifazane abane-PCOS bahlakulele lezi zimo ezingapheli.
Ngezansi kunezindlela ezine ezinhle kakhulu zokunciphisa ingozi yakho yokuthuthukisa isandulela ngculazi noma isifo sikashukela.
Shintsha Ukudla Kwakho
Ukudla ukuguqulwa kungenye yezindlela zokwelashwa eziyinhloko kwabesifazane abane-PCOS futhi futhi enye yezindlela ezingcono kakhulu zokunciphisa ingozi yesifo sikashukela sohlobo lwe-2. Ukudla izithelo nemifino eminingi yindlela eyodwa yokuqala. Abesifazane abane-PCOS abadla ukudla okucebile izithelo, imifino, kanye nezinhlamvu ezigcwele babe nokuthuthukiswa okuphawulekayo ekuzweleni kwe-insulin.
Ucwaningo olwanyatheliswa kuyi- Journal of Clinical Nutrition luqhathanisa ukudla okuncane kwe-glycemic index nokudla okuvamile kubantu besifazane abane-PCOS. Zombili kokudla kwakunezilinganiso ezilinganayo zamakhalori avela kuma-carbohydrate, amaprotheni, namafutha. Abesifazane abane-PCOS abalandela ukudla okuphansi kwe-GI babe nokuthuthuka okukhulu kwe-insulin ukuzwela. Labo abanamazinga aphezulu e-insulin ekuqaleni kwaleso sifundo babhekene nokunciphisa okuphindwe kabili ekulahlekeni komzimba ngokulandela ukudla okuphansi kwe-GI.
Ukudla okuphansi kwe-GI kukhona ukudla okuphelele okunezintambo nama-protein futhi okugcwele amavithamini, amaminerali, nama-antioxidants.
Izibonelo zifaka ama-oats, i-quinoa, ubhontshisi, izithelo zomzimba, izithelo ezidliwayo esikhumbeni njengama-apula namajikijolo, nemifino.
Yenza umsebenzi wokuzivocavoca njalo
Ngokuhambisana nezinguquko ekudleni kwakho, ukuzivocavoca yingxenye ebalulekile yokulawula isisindo sakho, ukwehlisa i-insulin, nokunciphisa ingozi yesifo sikashukela. Hlanganisa imizuzu engama-30 noma ngaphezulu kokuzivocavoca okukhulu kakhulu, uma kungenjalo zonke izinsuku zesonto.
Qinisekisa ukuthi ufake okungenani izinsuku ezimbili zokuqeqesha. Ukwengeza ukunyakaza okwengeziwe ngosuku lwakho ngokupaka imoto yakho kude nomnyango noma ukuthatha izinyathelo esikhundleni se-elevator, kungenza umehluko ngokuhamba kwesikhathi.
Ukwengeza Nge-Inositol
Kuphakanyisiwe ukuthi abesifazane abane-PCOS banesici ekusebenzeni kwabo ukusebenzisa i- inositol ngokufanele. I-inositol yenza njengesithunywa sesibili, sidlulisela izimpawu ezilawula amazinga e-insulin emzimbeni. Ukwengeza ngokuhlanganiswa kwe-myo ne-d-chiro inositols (DCI) ngcono i-insulin ukuzwela kwabesifazane abane-PCOS okungcono kune-myo noma i-DCI yodwa.
Thatha imithi yokwehlisa i-insulini
Uma naphezu kokulandela uhlelo lokudla okunempilo nokuzivocavoca ungakaboni ukuthuthukiswa kwamanani webhu ebonisa ingozi yesifo sikashukela, khuluma nodokotela wakho mayelana nokusebenzisa imithi yokwelapha i-insulin efana ne-metformin kanye / noma i- Victoza . Ucwaningo olunyatheliswa ku- Human Reproductive Update lwabonisa ukuthi i-metformin kanye nokuguqulwa kokudla nokuphila kwaholela ekulahlekeni kwesisindo kunokuba ngaphandle kwemithi.
> Imithombo:
> Asemi Z, Esmaillzadeh A.DASH Ukudla, Ukuphikiswa Kwe-Insulin, ne-Serum hs-CRP e-Polycystic Ovary Syndrome: Isivivinyo Sengqondo Esilawulwe Ngokungahleliwe. I-Horm Metab Res . 2014.
> Celik C, Tasdemir N, Abali R, Bastu E, Yilmaz M. Ukuqhubeka nokucindezeleka kwe-glucose ukubekezelelana noma uhlobo lwesifo sikashukela esikhungweni se-polycystic ovary syndrome: ukuhlolwa okulandelwayo okulandelwayo. I-Fertil Steril. 2014 Ngo-Apr; 101 (4): 1123-8.
> Malin SK, Kirwan JP, Sia CL, González F. Ukukhubazeka kwe-β-cell Pancreatic ku-polycystic ovary syndrome: indima ye-nucleicly-stimulated factor factor-κB ukusebenza kanye nokuvuvukala kwesistimu. Am J Physiol Endocrinol Metab. 2015 Meyi 1; 308 (9): E770-7.
> Marsh K, Steinbeck K, Atkinson F, Petocz P, Brand-Miller J. Imiphumela yohlu oluphansi lwe-glycemic uma kuqhathaniswa nokudla okunempilo okuvamile kwi-polycystic ovary syndrome. I-Am J Clin Nutr. 2010; 92: 83-92.
> Negar Naderpoor, Soulmaz Shorakae, Barbora de Courten, Marie L. Misso, Lisa J Moran, u-Helena J. Teede. I-Metformin nendlela yokuphila yokuguqulwa kwe-polycystic ovary syndrome: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. Ukuvuselelwa kwe-Hum Reprod. 2015; 21 (5): 560-74.