Ukukhathazeka Ngukuphi Okudliwayo Okuhle Kokuthi I-PCOS? Zama i-DASH
Ukuzibuza ukuthi uhlelo oluhle lokudla lungakanani? I-US News ne-World Report yahlola futhi yabala izidlo ezingu-35 ngokufaka okuvela kuphaneli labachwepheshe bezempilo. Ukuze kube nokuphakanyiswa phezulu, ukudla kwakufanele kube lula ukulandela, okunomsoco, okuphephile futhi okuphumelelayo kokulahlekelwa isisindo nokuvimbela isifo sikashukela nesifo senhliziyo. Umnqobi (wonyaka wesi-5 olandelana) yi-Approach Dietary Approaches for Stop Hypertension (DASH) yokudla.
Iyini isidlo se-DASH?
Ukudla kwe-DASH ekuqaleni kwaklanyelwe ukunciphisa ukucindezelwa kwegazi . Ucebile izithelo, imifino, okusanhlamvu okugcwele, nemikhiqizo yobisi ephansi kakhulu futhi amafutha aphelele, i-cholesterol, okusanhlamvu okuhlanziwe, i-sodium, namaswidi. (Ukupheka ku- PCOS Nutrition Center Cookbook , kanye nezinhlelo zayo zokudla ngeviki ezine, kuyahambisana nale mihlahlandlela.)
Kuzo zonke izidlo ezivela lapho, ukudla kwe-DASH kungase kube okungcono kakhulu kwabesifazane abane-PCOS. Esicwaningweni esanyatheliswa kuyi-Journal of Hormone and Research Metabolic, abesifazane abakhuluphele ngokweqile abane-PCOS abalandela i-DASH yokudla icebo elahlekelwa ngamathumbu omzimba futhi babonisa ukuthuthukiswa okuphawulekayo kokumelana nokufakwa kwe-insulin kanye nezimbangi zokuvuvukala .
Nazi izizathu eziyisithupha ukuthi kungani ukudla kwe-DASH kuhle kwabesifazane abane-PCOS.
Kulula Ukulandela
Enye yezinto ezinhle kakhulu mayelana nokudla kwe-DASH nesici esasisiza ukuba sikwazi ukubeka phakathi kwabachwepheshe bezempilo ukuthi kulula ukulandela. Awekho amaphuzu wokulandelela, ama-carbohydrate , noma ama-khalori anokudla lokhu.
Konke okumele ukwenze kunciphisa ukudla okunoshukela, okusawoti, kanye nokudla okwenyuka okuphezulu futhi ukwandise inani lezithelo nemifino odlayo.
Ucebile Izithelo Nemifino
Ukudla kwe-DASH kuncoma ukuhlinzekwa kwezingu-4 kuya ku-5 kokubili izithelo nemifino . Lokhu kungenxa yokuthi izakhi ezifana ne-potassium, i-calcium, i-magnesium, ne-fiber zibalulekile ukulwa nokucindezela kwegazi eliphezulu.
Uzothola zonke lezi zondlo nokuningi ngokudla ukudla okucebile izithelo nemifino. Izindaba ezinhle ukuthi lezi zakhi zingasebenza futhi ukuthuthukisa amazinga e-insulin nama-glucose.
Yengeza Ukugcwele
Iziqondiso zaseMelika zincoma ukuthi abesifazane basebenzisa okungenani amagremu ama-25 e-fibre ngosuku. Le mali ingafinyelelwa kalula ekudleni kwe-DASH. Ngaphandle kokusiza ukwehlisa i-cholesterol, i-fiber igcwalisa wena futhi ikugcina unelisekile isikhathi eside. Ama-fibre nawo asiza ukuphatha i-glucose namazinga e-insulin.
Iphansi ku-Sodium
I-sodium eningi kakhulu ingakhuphula ukucindezelwa kwegazi, yandisa ingozi ye-coronary disease. Iningi lamaMelika lidlula umkhawulo wemihla ngemihla yezinsuku ezingama-2300 ze-sodium nsuku zonke (ukukunika umbono, isipuni esisodwa sikasawoti sinika ama-2300 milligrams sodium). Uklanyelwe abantu abane-high blood pressure, i-sodium ephansi ye-DASH yokudla ikhuthaza ukuncoma ama-sodium ngaphansi kwama-milligram angu-1500, inani eliningi le-sodium i-American Heart Association lincoma abantu abanegazi eliphezulu.
Ugcizelela amantongomane, imbewu nemifino
Ukudla kwe-DASH kuyinto yokudla okutshalwe ngesitshalo ngokugcizelela kokufaka ama-4 kuya ku-5 ama-servings ngeviki ezinhlobonhlobo zamantongomane , imbewu , kanye ne-legumes (lentils). Lokhu kudla kunikeza umthombo omuhle we-fibre, kanye ne-magnesium ne-potassium ukuze unciphise umfutho wegazi.
Ucwaningo luye lwabonisa ukuthi amafutha omzimba anempilo enempilo (ama-MUFA) namafutha we-polyunsaturated (PUFAs) athola amantongomane angathuthukisa i-insulini, i-androgens, namazinga e-cholesterol kubesifazane abane-PCOS. Iphakanyiswe i-fiber, i-omega-3 fatty acids, amaprotheni, namavithamini namaminerali abalulekile, imbewu nayo i-superfood e-PCOS-friendly.
Ukudla kwe-Tastier
Uma udla ukudla ngaphandle kosawoti owengeziwe, ungakwazi ukunambitha ngempela umehluko. Ukudla kuthanda okungcono. Ukuze ususe usawoti, sebenzisa amakhambi ahlanzekile, ama-citrus, kanye nezikhathi zokuvuna ukuze ulethe ukunambitheka okunambitheka kokudla okuphelele.
> Umthombo
> 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.
> Kalgaonkar S, Almario RU, Gurusinghe D, et al. Imiphumela ehlukene ye-walnuts nama-alimondi ekuthuthukiseni imingcele ye-metabolic kanye ne-endocrine ku-PCOS. I-Eur J Clin Nutriti . 2011; 65 (3): 386-393.