Kodi mumapezeka bwanji masana lero? Ngati muli ngati anthu ambiri, mwinamwake mudzagwira chinachake mwamsanga kapena kubweretsa chakudya chamadzulo chomwe mumadya nthawi zonse. Kaya mumasankha kudya kapena kudya chakudya chamasana kuchokera kunyumba, pali njira zingapo zathanzi komanso zosavuta kupeza zomwe zingapangitse kuti kusintha kukhale kochepa kwambiri.
Msuzi
Msuzi ndi njira yabwino yodyera. Sikuti mungapeze msuzi pamasomasi ambiri, koma mutha kupanga mphika waukulu wa sabata pamapeto a sabata ndikusungunula magawo ena kuti mupulumutse. Yesani msuzi wozizira kwambiri mu kapu imodzi yamatumba m'matumba osiyana kuti muzipanga thaw ndi kuyambiranso kuchepa mosavuta. Zonse zomwe muyenera kuchita ndikutulutsa thumba limodzi m'mawa ndi nthawi yamadzulo, kukanika mu mbale yotetezeka ya microwave mpaka itatenthedwa.
Lentil, masamba, minestrone, nkhuku ndi msipu wonse wa tirigu kapena mpunga wofiira, ndipo msuzi wa pea ndiwo onse abwino kwambiri omwe angasankhe. Mudzafuna kupewa msuzi wochokera ku kirimu chifukwa cha mafuta awo okwera ndi mafuta okwanira. Izi ndizowona makamaka ngati muli ndi matenda a polycystic ovary (PCOS) chifukwa muli ndi chiopsezo chachikulu chokhala ndi mphamvu ya magazi ndi matenda a mtima .
Saladi
Saladi , malingana ndi zomwe mumayika, ndizosankha bwino. Yambani ndi letesi yambiri yamchere, monga kusakaniza kasupe kapena sipinachi, ndi kuunjika pamagulu anu abwino.
Ngakhale letesi la madzi oundana silikhala ndi GI yapamwamba, pali phindu laling'ono la kudya. Mudzapeza mavitamini, minerals, ndi zakudya zambiri poika sipinachi kapena letesi yamdima m'malo mwake. Tomato, nkhaka, tsabola, bowa, broccoli, ndi kaloti ndizokopa kwambiri pa saladi iliyonse.
Mufuna kuchepetsa tchizi, tizilombo toyambitsa tizilombo, ndi tizilombo tomwe timakhala ndi mafuta. Khalani omasuka kuwonjezera zipatso zakudulidwa, monga malalanje, zipatso zamtengo wapatali, maapulo, kapena zipatso, nkhuku yokazinga, mtedza ndi nyemba kapena nyemba zowonjezera mapuloteni, zokometsera, ndi zokoma.
Kuvala saladi ndifunikanso kulingalira pamene mukupanga kapena kulamula saladi. Khalani ndi mafuta osakaniza osavuta komanso viniga wosasa kuti muzivala saladi m'malo mwa mafuta apamwamba kwambiri, kuvala shuga. Kapena, ngakhale bwino, mungathe kupanga zovala zanu zokhazokha monga mandimu, adyo, ndi malalanje. Mukusowa malingaliro? Onani PCOS Nutrition Centre Cookbook .
Masangweji
Kuzipanga mosavuta kunyumba ndi kubweretsedwa kuntchito kapena kupezeka ku delis kumaloko, masangweji amapereka njira zambiri zochepa zowonjezeramo glycemic. Muyenera kusinthanitsa ma rolls kapena mikate yoyera kwa tirigu 100% kapena mkate. Yesani tchizi ndi ham, nyama yowonda kwambiri, kapena Turkey ndi tchizi, kapena tuna kapena saladi. Muzimasuka kumasula sangweji yanu ndi letesi, tomato, ndi masamba ena, ngati alipo. M'malo mwa thumba la chips, sankhani zipatso zakuda kapena zophika, kapu ya supu, kapena saladi. Pangani zakudya zamtengo wapatali za mandimu ndi jelly pang'onopang'ono pogwiritsa ntchito zipatso zatsopano monga yamatcheri kapena strawberries mmalo mwa odzola.
Chakudya Chamadzulo
Kudya chakudya chamasana panyumba pasanapite nthawi ndi njira yabwino yothetsera kuofesi. Sikuti mudzangokhala ndi thanzi labwino, koma mudzasunga ndalama zambiri. Kuwonjezera pa kubweretsa zina zotsala kuchokera kumadzulo a usiku watha (pangani kawiri kachiwiri kawiri kawiri pa sabata), mukhoza kuphika mbuzi, nkhuku, kapena sauted ochepa, kuti azigwiritsidwa ntchito sabata . Onjezani nkhuku ku masamba ena osungunuka ndi soya msuzi kuti mufulumire kuthamanga, kapena mugwiritsire ntchito msuzi ndi tchizi tochepa kuti mutenge nkhuku ya Parmesan, kapena kuonjezerani ndi udzu wambiri wa mtedza ndi mtedza komanso mayonesi omwe mukudya mokoma.
Sungani Patsogolo
Kaya mumasankha kudya kapena kuphika kunyumba, kukonzekera chakudya chanu ndi choyenera. Tengani maminiti angapo madzulo alionse kuti mukonzekere chakudya chanu chamasana ndikuchipeza tsiku lotsatira. Mwanjira imeneyo, ngati mutachedwa mofulumira, chakudya chamasana ndi wokonzeka kupita ndipo simukukakamizika kuti mudye chinachake chosayenera. Ngati mukukonzekera kudya, fufuzani menyu chakudya kumalo odyera komwe mumakhala kuti mudziwe zomwe muyenera kuyembekezera mukafika kumeneko.