Ukuba ne- PCOS kungakubeka engozini yezimo eziningana ezihlobene nokuxilongwa, okubandakanya isifo sikashukela , isifo senhliziyo , i- cholesterol ephezulu nesifo se-metabolic . Ngaphezu kwalokho, abesifazane abaningi abane-PCOS banezinkinga zesisindo. Ukuthatha amanzi okwanele kuyingxenye ebalulekile yokugcina ukudla okunempilo nokuphila ngendlela efanele.
Imisebenzi
Amanzi iyisici esikhulu samalungu omzimba, izicubu, nesitho.
Idlala indima ebalulekile cishe yonke imisebenzi yomzimba, kuhlanganise:
- I-hydration ewanele
- Umthetho wokushisa
- Ukuthuthwa kwe-oxygen nezakhi ngegazi
- Ukwenza njengento ebalulekile yokuphendula kwamakhemikhali
- Usizo ekuqedeni imfucuza ngokusebenzisa umchamo nemifino
- Ukuhlanganiswa kwamajoyina
- Ukwenza njengengxenye enkulu yemithombo yomzimba njenge-mucus kanye nezinyembezi
- Ukunikeza amangqamuzana ukuma kwawo nokuzinza
Izidingo Zansuku zonke
Ngokuvamile, abantu kufanele badle cishe ama-2 kuya ku-3 amalitha kagesi ngosuku ngalunye. Lokhu akucabangi isimo somuntu wezokwelapha, imikhuba yokuzivocavoca, nemvelo ephilayo (izindawo eziphakeme kakhulu noma izindawo ezishisa kakhulu noma ezinomswakama zidinga ngaphezulu). Imisebenzi yansuku zonke ingaba nokwandisa izidingo zoketshezi. Isibonelo, izidingo zamanzi ziyanda uma zihamba ngezindiza noma ngesikhathi sokuvivinya umzimba noma ngokugula kanye nemifudu. Abesifazane abaya esikhathini bangase babe nezidingo zoketshezi ezengeziwe.
Ezinye Imithombo Yamanzi
Ngesikhathi amanzi edingekayo, ezinye izikhukhula zingabamba iqhaza emanzini amanzi nsuku zonke njenge-seltzer, itiye elingenayo i-iced, itiye elishisayo, ubisi, iziphuzo ezithambile kanye nekhofi. I-soda njalo ne-juice ye-fruit juice engamaphesenti iphinde inikeze uketshezi kokudla kwethu, kodwa ingaphakamisa amazinga e-insulin. Zama amanzi ase-seltzer nge-splash ye-100% ijusi yezithelo esikhundleni se-soda for ukunambitheka ngaphandle kokuningi kwe-punch punch noma uzame enye yezeluleko ngezansi.
Ngaphandle kokuphuza amanzi, sithatha amanzi amaningi ekudleni esikudlayo. Izithelo nemifino eminingi kunomthombo wamanzi aphezulu, esinye isizathu sokuthi kungani kufanele sidle imikhiqizo eminingi entsha. I-soups nama-smoothies nawo ahlinzeke ngamanzi.
Izibonakaliso Awuphuzi Zanele
- Ukoma okuqhubekayo
- Umchamo omnyama ombala
- Izindebe ezomile nolimi
- Ukulala
- I-nausea
- Ukulinganisa ezandleni, izandla, nezinyawo
- Izinwele
- Ukwanda kwe-pulse rate
- Ukudideka
Amathiphu okuphuza amanzi amaningi
Uma unenkinga enzima ukuhlangabezana nemali yakho yamanzi, nanka amanye amathiphu okusiza:
- Engeza izithelo zomuthi ezifana nama-lemons, ama-lime, noma ama-oranges emanzini akho
- Thatha ingilazi noma elinye ibhodlela lamanzi elivuselelekayo nxazonke nawe
- Sebenzisa ibhodlela lamanzi elinendlela yokugcina ithrekhi yama-ounces akho
- Unomncintiswano nabasebenzi abasebenza nabo noma abangani
- Setha i-timer efonini yakho noma usebenzise uhlelo lokusebenza ukukukhumbuza ukuthi uphuze
- Faka ezinye iziphuzo ezifana netiyi noma seltzer ngosuku lwakho
Kubuyekezwe ngu-PCOS Expert Angela Grassi, MS, RDN
Umthombo:
> Brown J. Nutrition ngokusebenzisa i-Lifecycle. Uhlelo lwesihlanu. 2014. Ukufunda Cengage.