Ukulungela noma yikuphi ukukhulelwa , ikakhulukazi kokuqala kwakho, kungabonakala kunzima. Ufuna ukuqinisekisa ukuthi izimali zakho, umshado wakho, isimo sakho sokuphila futhi ikakhulukazi impilo yakho isendaweni lapho ulungele ukuletha ingane empilweni yakho. Ngenkathi ukukhulelwa kungenzeka okwenzeka ngokuzenzekelayo, ochwepheshe abaningi bayavuma ukuthi ukuthatha isikhathi ukuze uthole impilo yakho ngokuhle kuyadingeka.
Nakuba akudingeki wenze ukuphelelwa okuphelele kokudla kwakho kanye / noma indlela yokuphila (ezimweni eziningi), ukwenza izinguquko ezimbalwa ezinyangeni ngaphambi kokuba uzame ukukhulelwa kungenza umehluko omkhulu uma une-PCOS.
1. Yeka ukubhema nokusetshenziswa kwezidakamizwa ezingekho emthethweni
Ukubhema nokusetshenziswa kwezidakamizwa kuye kwaxhunyaniswa nokulethwa ngaphambi kwesikhathi, ukukhulelwa nokukhulelwa okunye kokuzalwa. Zinike isikhathi osidinga ukuyeka ukubhema noma ukusebenzisa. Khuluma nodokotela wakho noma thola iqembu lenkxaso yendawo uma udinga usizo.
2. Gwema I-Cafeine No-Alcohol
Uzodinga ukunciphisa i-caffeine futhi ugweme utshwala noma kunjalo uma ukhulelwa, ngakho-ke ukuthola ezinye izindlela zokuphuza i-java yakho yasekuseni noma ingilazi yewayini ebusuku futhi manje kungenza ushintsho lube lula kamuva.
3. Lahla noma Gcina isisindo
Ukuba nesisindo ngokweqile noma ngokweqile kungakufaka engozini yokuthuthukisa izinkinga, okubandakanya u-preeclampsia, isifo sikashukela sokukhulelwa, isandulela ngculazi kanye nokungazalwa kahle.
Konke lokhu kungafaka impilo yakho engcupheni kokubili nengane yakho engakazalwa. Lokhu kubalulekile ikakhulukazi kwabesifazane abane-PCOS, ngoba nje basengozini enkulu yokwedlula ngokweqile.
4. Thola i- Blood Your Sugar Control
Njengoba wazi, abesifazane abane-PCOS banamathuba amaningi okuba nokuphikiswa kwe-insulin noma isifo sikashukela.
Uma wazi ukuthi unesifo sikashukela noma ukuthi ushukela wakho wegazi awulawulwa kahle, bheka udokotela wakho futhi wenze uhlelo lokukulawula. Lokhu kungase kusho ukushintsha izinguquko zokudla noma ukwandisa izinga lakho lomsebenzi. Lezi zingase zibe izinguquko ezinzima zokwenza kodwa zingenza umehluko empilweni yakho kanye nempilo yokukhulelwa kwakho.
5. Hlola Ngodokotela Wakho
Odokotela abaningi manje bancoma ukuqokwa kokululekwa kokululekwa kokuqala kokuqanjwa komzimba nesigqila sakho. Umgomo walokuvakashelwa ukuxoxa ngempilo yakho nokuthi ungalungiselela kanjani ukukhulelwa. Ungaphinda ubuyekeze izivivinyo zokuhlola eziyisisekelo ukuze uqiniseke ukuthi azikho izifo noma izinkinga ezinkulu zokwelashwa okudingeka zibhekiswe ngaphambi kokukhulelwa. Ungabuye uxoxe ngezihloko ezinjengokuyeka ukubhema, ukuphathwa kwesisindo, noma izinto eziyisisekelo zokukhulelwa, uma kunesidingo.
6. Buka i-Cycle Your
Abesifazane abaningi abane-PCOS banemijikelezo engavamile yokuya esikhathini, okusho ukuthi bangase bangabi yi-ovulating njalo noma ngokuthembekile. Lokhu kungalimaza kakhulu imizamo yakho yokukhulelwa. Uma uzithola ulesi simo, ungase uthande ukubona udokotela wakho noma ngisho nesazi sokugcina kwengqondo sokubeletha (isazi ekungabhubhi) usizo ngaphambi kwesikhathi. Kukhona imithi ethile ongayithatha ukuze ukhiphe ukuvuthwa futhi ikusize ukhulelwe ngokushesha futhi kalula.
7. Yeka ukuthatha i- Pill Control Control
Kubonakala kusobala, kodwa kungathatha izinyanga ezimbalwa ukuze uphinde uthole imijikelezo evamile ye-ovulatory. Lokhu akubaluleki kangako uma wazi ukuthi awuvuni njalo, kepha kufanele usazama ukuthatha okungenani inyanga noma amabili emaphilisi okulawula ukuzalwa ngaphambi kokuqala ukuzama ukukhulelwa.
8. Thatha i-Vitamin A ngaphambi kokubeletha
Ukubeletha kunesisindo esikhulu samavithamini namaminerali afana ne- vitamin D , i-choline, i-folate, ne-DHA ebalulekile ekukhulelweni okunempilo.
9. Indoda Yakho Ayiphumeli I-hook
I-sperm ingahlala kulezi zivivinyo izinyanga ezintathu, ngakho impilo yakhe ngaphambi kokukhulelwa ihambisana nenqubo yokwenza abantwana.
Kumele agxile ekudleni ukudla okunempilo , ekunciphiseni ukuphuza utshwala kanye ne-caffeine, nokugwema izidakamizwa ezingekho emthethweni, ngoba konke kungaba nethonya ekukhiqizeni umdlwane.
Kubuyekezwa ngu-Angela Grassi, MS, RDN, LDN