Ukwenza izinguquko zokuphila ngendlela enhle kuyisihluthulelo ekuphatheni i-PCOS. Ukudla nokuzivocavoca yizindlela ezimbili eziyinhloko ongayenza ngazo futhi zombili izindawo kudingeka zibhekiswe kulezi zinguquko zokuphila ukuze ziphumelele.
Ukuzivocavoca njalo kunezinzuzo ezingezinhle ezihamba ngaphezu kokulahleka kwesisindo kwabesifazane abane-PCOS. Nakhu okuyisikhombisa okubalulekile:
1 - Thuthukisa ukuzwela kwe-Insulin
Ukuzivocavoca kwe-cardio njalo nokuqeqeshwa kwamandla kuye kwaboniswa ukusiza umzimba wakho uphendule kangcono ku- insulin , unciphise ingozi yesifo sikashukela nezinye izinkinga.
2 - I-Cholesterol encane
Abesifazane abane-PCOS banamathuba amaningi okuba ne-cholesterol ephakeme ne-triglycerides. Lokhu kungasiza futhi kwezinye izinkinga ezifana ne-syndrome ye-metabolic , ephindaphindiwe nakwabesifazane abane-PCOS. Ukuzivocavoca kungasiza ukunciphisa i-cholesterol yakho uma kuhlangene nokudla okunempilo, okuphansi kwamafutha.
3 - Ukwandisa ama-endorphin
Abesifazane abane-PCOS banamathuba amaningi okuthuthukisa izimpawu zokucindezeleka. Uma uzivocavoca, umzimba wakho ukhulula ama-endorphin, okuyi-hormone okukhuthaza ukuzwa kahle. Lokhu kungakusiza ukuphatha ukucindezeleka nokunciphisa ezinye izimpawu zokucindezeleka.
4 - Ukulala Okuhle!
Ubani ongadingi ukulala okungcono? Ukusebenzisa njalo kungakusiza ukuba ulale ngokushesha futhi ube nokulala okungcono kwekhwalithi. Abesifazane abane-PCOS banamathuba amaningi okuba nezinkinga zokuphefumula ukuphefumula, ukuhlunga ngisho nokulala. Zama ukungeza ekuvivinya umzimba njalo - hhayi nje ngaphambi kokulala - ubone ukuthi lokho kukusiza ukuba ulale kangcono ebusuku.
Khumbula ukuthi kungathatha izinsuku ezimbalwa noma amasonto ngaphambi kokubona imiphumela; cishe uzokhathala ngokwengeziwe ekuqaleni uma umzimba wakho uguqulela emisebenzini eyengeziwe.
5 - Nciphisa Ingozi Yakho Yesifo Sengqondo
Isifo senhliziyo singumbulali oyedwa wabesifazane nabesifazane abane-PCOS basengozini enkulu yokuthuthukisa isifo somzimba, ukucindezeleka kwegazi, kanye ne- cholesterol ephezulu .
Ukuzivocavoca kwe-cardio njalo kuqinisa imisipha yenhliziyo futhi kunciphisa kakhulu ingozi yakho kulezi zinkinga.
6 - Lawula amaHormoni
Uma ushisa amakholori amaningi kunokuba ungene, umzimba wakho udla amafutha asevele agcinwe emzimbeni wakho. Lokhu-ke kukusiza ukuthi ulahlekelwe isisindo bese unciphisa i- insulin . Akukhona lokho kuphela kodwa ukuthi ukwanda kwamafutha kunomthelela kumahomoni akho, okungukuthi ukukhiqizwa kwe-estrogen. Ukunciphisa ezinye zalezi zitolo ezithe xaxa zingasiza ukuthola ama-hormone akho, futhi ngethemba ukuthi i-PCOS yakho, ngaphansi kokulawula.
7 - Ukulahlekelwa Isisindo
Ukulahlekelwa isisindo yisizathu esivamile ukuthi abesifazane banikela ngokufuna ukuqala, noma ukuqhubeka, uhlelo lwabo lokuzivocavoca. Khumbula ukuthi abesifazane abane-PCOS balwela ukulahlekelwa isisindo ngisho nokudla okunempilo kanye nokuvuthwa kwe-cardio kanye nokuqeqeshwa kwamandla okuvamile, ngakho-ke akufanele kube yisona sizathu esiyinhloko sokusebenzisa kwakho.
Kungaba nzima ukuhlala ushukumiseleka ukuba uqhubeke nomgomo wokuzivocavoca njalo uma uthola umzamo wokubona imiphumela. Kunalokho, zama ukukhumbula zonke ezinye izinzuzo ezibalwe ngenhla engqondweni njengoba uqala uhlelo olusha lokuzivocavoca.
Kubuyekezwa ngu-Angela Grassi, MS, RDN, LDN