Ukukhetha ukudla okugcwele ukudla konke kungasiza ukuphatha izimpawu ze-PCOS
Uma uthola ukuthi unesifo se-PCOS (polycystic ovarian syndrome), kungenzeka ukuthi udokotela wakho ubeke izinguquko zokuphila ngendlela efana nokudla nokuzivocavoca njengengxenye yocwaningo lwakho lwezokwelapha. Ukudla okunempilo okugcwele ukudla konke kungasiza ekuthuthukiseni impilo yakho kanye nokusiza ukuthi ulahlekelwe isisindo-njengabesifazane abaningi abane-PCOS abanolwazi lwesisindo, okungaba nzima ukulahlekelwa.
Yiziphi Whole Foods?
Ukudla okuphelele kungukudla okungaphenduliwe nokungaphenduliwe nakho okungenakho izithasiselo noma ezinye izinto zokufakelwa. Izibonelo zokudla okuphelele zifaka izithelo, imifino, ubhontshisi, izitshalo kanye nama-lentile, okusanhlamvu okugcwele, inhlanzi, namafutha angenalutho.
Ucwaningo olunyatheliswa eHormone naseMetabolic Research lubonise ukuthi labo abane-PCOS abalandela izindlela Zokudla Zokuyeka Ukucindezeleka (DASH) badla uhlelo olulahlekelwe ngamafutha esiswini futhi babe nokuthuthukiswa okuphawulekayo ekumeni kwabo kwe-insulin kanye nabamaki bokuvuvukala. Ukudla kwe-DASH kucebile izithelo, imifino, futhi okusanhlamvu okuphelele futhi kuncane emafutheni agcwele kanye ne-cholesterol, okusanhlamvu okuhlanziwe, i-sodium, namaswidi.
Izinzuzo zezeMpilo zokudla okuphelele
Njengoba zicutshungulwa kancane, ukudla okuphelele kunamathuba amaningi okuqukatha amavithamini, amaminerali, ama-antioxidants, kanye ne-fibre engasiza:
- Thuthukisa isikhumba
- Qinisa izinwele
- Thuthukisa isimo sengqondo
- Gcina amasosha omzimba aphilile
- Thuthukisa ukuzala
- Usizo ekulahlekeni kwesisindo
- Ukusekela ukukhulelwa okunempilo
- Londoloza umfutho wegazi ophilile
- Nciphise ingozi yesifo sikashukela
- Vimbela umdlavuza
- Yandisa impilo yakho
Izithelo
Ngenkathi izithelo ziyi-carbohydrate, izithelo eziningi zinezibalo ezincane kakhulu ze- glycemic . Kumelwe uhlose ukuba okungenani u-2 servings of izithelo ngosuku ngalunye. Ukuze ufake izithelo eziningi ekudleni kwakho, gcina isitsha sezithelo eziphelele etafuleni noma ekalini, izithelo eziqandiswe esiqandisini ukuze ulondoloze kamuva, noma uthenge izithelo ezifriziwe ukuze zihlanganiswe ku-smoothies.
Jabulela izithelo zokudla okulula noma wengeze ekudleni kwakho. Ungaxuba ama-blueberries nge-oatmeal noma wengeze amagilebhisi noma ama-apula kwisaladi.
Imifino
Kufanele uhlose ukudla okungenani izinkomishi ezimbili 1/2 zemifino ngosuku ngalunye. Ukufaka imifino eminingana ekudleni kwakho, yenza isigamu sezinkwa zakho zeplate ngesikhathi esidliwa kakhulu, ubeke imifino emifino efriziwe, futhi uthenge imifino elula ukuyilungisa. Vary izinqumo zakho ze-veggie ukugcina ukudla kwakho kujabulise. Jabulela imifino yokudla okulula noma wengeze ekudleni. Ungaxuba imifino yakho oyintandokazi ibe ama-omelets noma ama-frittatas, uphonsa imifino emifino emifino ibe yi-smoothie, noma uyifake e-stir-fry's noma isobho.
Ubhontshisi kanye nemifino
Ukuze uthole impilo enhle, sebenzisa ama-servings ambalwa (1/2 indebe ngayinye) yamabhontshisi kanye nemifino njengama-lens ngesonto ngalinye. Ungathenga okusemathinini, omisiwe, noma olungele ukudla izinhlobo zezinyosi. Ukwengeza lokhu ekudleni kwakho, phezulu isaladi nge-chickpeas, engeza ubhontshisi omnyama noma ubhontshisi obomhlophe bezinso, noma ulungise izitsha eziyinhloko ezingenanjengezinhlanzi ezifana ne-taco salads, i-bean burgers, noma i-falafels.
Zonke okusanhlamvu
Ukudla okuphelele "kuyi-carbs ephuzayo" ene-low glycemic index futhi ngeke ikwazi ukungena nge-glucose yakho namazinga e-insulin. Izibonelo zifaka ilayisi elimnyama noma elisendle, i-oats eqoshiwe, i-bulgur, i-quinoa, ne-buckwheat. Ukuze ufake okunye kwalokhu kokudla, imikhiqizo yonke yokudla okusanhlamvu okumele ibe yilabo abalungisiwe, zama i-quinoa noma i-oats egoqwe ngesidlo sasekuseni esishisayo; engeza okusanhlamvu okuphelele njenge-farro, i-quinoa, noma i-bulgur ukuze isobho; noma usebenzise ama-oat aqoshiwe njengokondla inkukhu noma izinhlanzi.
Amafutha enempilo
Amafutha anempilo afaka amafutha omnqumo neminqumo, amantongomane , ibhotela, ama-avocados, imbewu, amaqanda nezinhlanzi. Ukuze ufake amanye ala mafutha enempilo ekudleni kwakho, sebenzisa amafutha omnqumo ukupheka noma njengesisekelo sokugqoka okwenziwe ngomzimba; udle amantongomane okudla okulula noma uphonsa emvuthwandaba-gazinga; cwilisa izithelo ku-nut butters; engeza i-avocado kumaqanda; ama-sandwich, nama-salad; futhi udle inhlanzi e-omega-3 ecebile njenge-saumon, i-tuna, i-trout kabili ngeviki noma ngaphezulu.
> Imithombo
- > 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.
- > U-Amany Alsayed Salama, u-Ezzat Khamis Amine, u-Hesham Abd Elfattah Salem, noNesrin Kamal Abd El Fattah. I-Combo Yokudla Okuvuthayo Okuvuthayo Ezinganeni Ezingaphezu Kwesisindo Sokuqhathanisa Nezintombi Ezine-Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.