Udindo wa Kutaya Kwambiri Kusewera mu PCOS
Kudandaula kwakukulu kumene ndimamva kwa odwala anga a polycystic ovary syndrome (PCOS) ndikovuta kwambiri kulemera. Wodwala wodwala atandiuza kuti amatsatira mwatcheru zakudya ndi masewero olimbitsa thupi komanso palibe kulemera kwake. Amawona abwenzi awo ndi ogwira nawo ntchito omwe amadya chakudya chomwecho ndi kulemera koma sachita. Ine ndikuwakhulupirira iwo.
Azimayi omwe ali ndi PCOS amakhala ndi nthawi yovuta kuchepa. Nazi zifukwa zina.
Kusintha kwa mahomoni komwe kumachitika ndi matenda sikumangokhala kosavomerezeka kwa mahomoni obereka monga estrogen , testosterone ndi progesterone . Insulini , chida cha thupi chokhalira ndi shuga, imakhudzanso komanso imapangitsa kuti phindu likhale lovuta.
Kutsutsana kwa insulini
Amayi omwe ali ndi PCOS amawopseza insulini nthawi zambiri, kutanthauza kuti thupi lawo silinayankhe mofulumira kwambiri kwa shuga . Kupusa kwa thupi kumabweretsa insulini yochulukirapo kuti iwonetsere chiwerengero cha shuga. Insulini ndi hormone ya kukula. Ndi udindo mu thupi ndiko kulimbikitsa mafuta osungira kapena kupindula. Ichi ndi chifukwa chake mwakhala mukudzipiritsa kulemera kochokera ku buluu, kudya zakudya zabwino ndi zochita zolimbitsa thupi. Ngati sichidzasamalidwe, insulini yapamwamba ingayambitse mavuto monga mtundu wa shuga 2.
Kulumikizana kwa Insulini-Androgen
Androgens , kapena mahomoni amphongo, amadziwika kwambiri ku PCOS, zomwe zimayambitsa zizindikiro zosiyanasiyana zomwe amai amawona. Pakali pano amakhulupirira kuti mkulu wa insulini amachulukitsa ovarian androgen production. Izi sizikuwoneka mwa amayi omwe ali ndi mautamini apamwamba a insulini omwe alibe PCOS.
Pali kutsutsana pakati pa ochita kafukufuku wokhudzana ndi zomwe ziri zosiyana ndi amayi omwe ali ndi PCOS kuti yankholi lichitike.
Phindu la Kulemera kwa Thupi
Mwamwayi, pali mankhwala angapo omwe alipo lero omwe angakuthandizeni kuti muyang'ane PCOS yanu. Ngati mukulemera kwambiri, kulemera kwake kungapangitse kuti zikhale zobereka monga momwe mukuyendetsera kusamba kwanu komanso kuthandizira kudwala, komanso kuchepetsa kuthamanga kwa insulini. Kulemera kwa thupi kungathandizenso kusintha zizindikiro zanu za PCOS , koma sizikuwathandiza kuti apite bwino.
Pofuna kudya zakudya zabwino ndikuyamba kuchita masewera olimbitsa thupi, mukhoza kuthandiza thupi lanu kuti liwonjezeke ndikuyankhidwa ndi insulini komanso mwina kuchepetsa kupanga mavitamini. Izi zingathandizire kuchepetsa zizindikiro, kubwezeretsa zovuta zomwe zimapangitsa kuti zikhale zosavuta kutenga pakati.
Zakudya zabwino
Ngakhale kuti pali matani ambirimbiri omwe amawotcha kuti kulemera kwake kumakhala kophweka, njira yothandiza kwambiri, yathanzi komanso ya nthawi yayitali kwa amayi omwe ali ndi PCOS ndizochita kachitidwe kachitidwe kachitidwe kachitidwe kachikale kawiri kawiri.
Pewani chakudya cha shuga ndi zakumwa ndikuchepetseni mafuta odzaza. Kudya mbewu zochepa, zipatso ndi ndiwo zamasamba zidzakupatsani mchere komanso kuthandizira kusunga shuga ndi magazi. Onetsetsani kuti mukhale ndi mapuloteni owonda komanso madzi ambiri tsiku lonse.
Kuti mudziwe zambiri kapena ndondomeko ya chakudya yomwe ili yoyenerera bwino thupi lanu, funsani ndi dietitian olembetsa yemwe ali mwapadera pa PCOS.
Kuchita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi ndi njira yothandiza kwambiri yochepetsera insulini ndikuthandizira kuti ukhale wolemera. Amayi ambiri omwe ali ndi PCOS amaopsezedwa ndi kuchita masewera olimbitsa thupi. Iwo sangadziwe choti achite kapena momwe angachitire. Zinthu ziwiri zofunika kwambiri ndizomwe mungadzipangire nokha ndi kuchitapo kanthu. Inde, funsani dokotala musanayambe pulogalamu iliyonse yolimbitsa thupi. Yambani ndi zinthu zomwe mumakonda monga yoga , kuyenda, kapena kuyeza maphunziro. Choyenera, kulemera kapena kukaniza maphunziro ayenera kukhala kawiri pa sabata.
Kuti mupeze zotsatira zabwino, yesetsani kuchita masewera olimbitsa thupi kwa mphindi 60 tsiku lililonse.
Zosintha Zina Zamoyo
Pomalizira, kuwonjezera pa kuchita masewera olimbitsa thupi komanso kudya zakudya zabwino, kugwiritsa ntchito njira zothandiza kuthetsa nkhawa ndikofunikanso kuti mukhale olemera. Kugona mokwanira, maola 8 mpaka 9 usiku uliwonse, ndikofunikira kwambiri.