Izinguquko zokudla kanye nokuphila ziphakathi kwezindlela ezinhle zokuphatha i-PCOS
Uma une-polycystic ovary syndrome (i- PCOS ), udokotela wakho cishe uzokutusa ukushintsha nokushintsha kwezinto zokuphila njengengxenye yocwaningo lwakho lwezokwelapha.
I-PCOS iyinkinga ejwayelekile ye-endocrine phakathi kwabesifazane futhi ithinta abesifazane abangama-5 ukuya kwangu-10 eminyaka yobudala bokubeletha. I-PCOS ibangela amazinga aphezulu we-androgens (amahomoni wesilisa afana no- testosterone ) futhi ahlobene nokuphikiswa kwe-insulin .
Abacwaningi nodokotela abaqiniseki ukuthi yini ebangela i-PCOS; Kodwa-ke, ukuvutha kukholelwa ukuthi kudlala indima enkulu.
Uma udokotela wakho ekhuthaze izinguquko zokudla, kungenzeka ukuthi basikisela okunye kokudla okususelwe ekucwaningweni okulandelayo.
Okushiwo yi-Research Show
Njengoba uxhumano lwenziwa phakathi kwe-PCOS nokumelana kwe-insulin maphakathi nawo-1990, abacwaningi abaningi bacwaninga ukuxhuma phakathi kokudla ne-PCOS, kufaka phakathi i- low-glycemic-index , High-protein, fat-fat, low calorie, futhi anti-inflammatory izidlo.
Ucwaningo olubukezwa ngezindlela ezihlukene zokudla lathola ukuthi, kungakhathaliseki ukuthi uhlobo lokudla, ukulahlekelwa isisindo kuzothuthukisa impilo yakho yokuzivocavoca nokuzala. Yiqiniso, ukudla okunempilo kuzokusiza ukuthi wenze okungaphezu kokulahlekelwa isisindo. Izinguquko zokudla zingabuye zibuyisele ibhalansi ye-hormone, usizo lokulawula umjikelezo wakho wokuya esikhathini, futhi unciphise ingozi yezifo ezingapheli njengohlobo lwe-2 lwesifo sikashukela.
Uma une-PCOS, ucwaningo luncoma ukushintsha ukudla kwakho ngokunciphisa inkomba ye-glycemic (GI), umthwalo we-glycemic (GL), ne-carbohydrate oyidlayo.
Kungase kudingeke ulungise amafutha amaningi noma amaprotheni, futhi ufake nokudla okulwa nokuvuvukala. Kungaba nzima ukulungisa noma ukulandela ukudla okusha. Ukwenza lezi zinguquko zibe lula, ungasebenza nomuntu obhalisiwe wokudla okunomsoco (i-RDN) ogxile ku-PCOS ukuthola isitayela sokudla esisebenza kahle kuwe.
Ukudla Okuphezulu-Amaphrotheni
Ekulingweni kwezinyanga eziyisithupha, abesifazane be-PCOS abadla amaprotheni aphakeme (amaphesenti angaphezu kwangu-40 amaprotheni, ama-30 amaphesenti amafutha) ukudla balahlekelwa isisindo somzimba kanye namafutha omzimba kunokuba balandele amaprotheni (amaphesenti angaphansi kuka-15 amaprotheni, ama-30 amaphesenti amafutha) . Uhlobo oluthile lokudla alukhokhiwe uketshezi, okuholela abacwaningi ukuba bacabange ukuthi ngenxa yokuthi ukudla okuphezulu kwamaprotheni kunomthelela wokugcwalisa, labo abadla amaprotheni amaningi badla ukudla okuncane ngakho-ke balahlekelwa isisindo.
Ukudla okuphansi kwe-GI
Ukudla ukudla okungaphansi kwe -GI kungakuzuzisa futhi, ikakhulukazi uma ukhuluphele kakhulu noma unamazinga aphezulu e-insulin. Ukudla okuphansi kwe-GI kuvame ukuphakama e-fibre futhi ungabi ne-spike glucose namazinga e-insulini uma udliwe ngokulinganisela. Abesifazane abakhulu ngokweqile abane-PCOS abalandela i-GI encane ngonyaka owodwa babe nokujwayelekile esikhathini sokuya esikhathini kanye nokuzwela kwe-insulin uma kuqhathaniswa nalabo abalandela ukudla okuvamile. Labo abanamazinga aphakeme e-insulin babe nokunciphisa kabili emanzini omzimba naphezu kokulahlekelwa isisindo esincane.
Izidlo zokulwa nokuvutha
Ukulandela ukudla okuphikisayo kungasiza futhi i-PCOS. Esicwaningweni esanyatheliswa kuyi -Journal of Hormone and Research Metabolic , abesifazane abakhuluphele ngokweqile nabakwa-PCOS abalandela i- DASH e-anti-oxidant-rich rich eating plan elahlekelwa ngamathumbu omzimba futhi babonisa ukuthuthukiswa okukhulu kwe-insulin ukumelana nokumaketha okuvuthayo.
Kwesinye isifundo esanyatheliswa eNyakatho American Journal of Medical Sciences , abesifazane abano-PCOS abalandela ukudla okuphikisana nokuvuvukala izinyanga ezingu-3 balahlekelwa amaphesenti angu-7 esisindo somzimba wabo futhi babonisa ukuthuthukiswa okukhulu kwe-cholesterol yabo, umfutho wegazi, kanye namamaki okuvuvukala. Amaphesenti angamashumi ayisithupha nantathu abesifazane baphinde baqala ukuhamba ngezinyanga futhi amaphesenti angu-12 akhulelwe ngokulandela lolu hlobo lokudla.
Uma ubheka ukulahlekelwa isisindo noma ukuphatha kangcono izimpawu zakho ze-PCOS, khuluma nodokotela wakho noma isondlo sokudla mayelana nokushintsha ukudla kwakho. Ukuhlanganiswa kokubandakanya ukudla okuphansi kwe-GI nokudla okuvuvukala kanye nokuguqulwa kwamaprotheni, amafutha, nama-carbohydrate kungakusiza ukuba uthuthukise impilo yakho yokuzala nokuxilonga.
> Imithombo
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- > I-Moran L. Dietary Ukwakhiwa Kwilashwa Ye-Polycystic Ovary Syndrome: Ukubuyekezwa Okuhlelekile Ukwazisa Iziqondiso Ezisekelwe Ezikoleni J Acad Nutr Diet. 2013; 113: 520-545.
- > Sørensen LB, et al. Imiphumela yezinhlelo zokudla ezinamaprotheni-kuya-carbohydrate ezondla kwabesifazane abane-polycystic ovariary syndrome. I-Am J Clin Nutr. 2012; 95 (1): 39-48.
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