Kuteteza kwa insulini kumakhudza amayi ambiri mwa amayi 70% omwe ali ndi PCOS ndipo amakhulupirira kuti ndizo zomwe zimapangitsa kuti zikhale zovuta zowonjezereka monga kuthamanga kwa magazi, kupweteka kwa m'mimba, ndi mtundu wa shuga 2 . Njira zitatu zabwino zowonjezera insulini kukana ndi zakudya, zolimbitsa thupi, ndi mankhwala komanso / kapena zakudya zowonjezera.
Kusintha kwa Zakudya
Ngakhale kulemera kwa thupi kungayambitse insulini yabwino, kukonzanso njira yomwe mumadyera kungathandizenso kuchepetsa insulini yanu.
Mfungulo ndi kusankha zakudya zopanda insulini. Kusintha zakudya zanu kuti mukhale ndi zipatso zambiri, masamba, komanso mapuloteni ochepa omwe angakhale ochepa. Yang'anani pa zakudya zotsutsa-zotupa zomwe zawonetsedwa kuti zithetse kukaniza kwa insulini.
Gawo lakula: Ndibwino kuti muyambe kudya zakudya zopatsa thanzi, musunge chakudya chimodzi kapena ziwiri pa chakudya, kapena gawo limodzi la magawo atatu a mbale yanu. Zakudya zamagulufidi zimaphatikizapo mbewu, zipatso , ndiwo zamasamba, nyemba, nyemba, mkaka ndi yogati. Kufalitsa zakudya izi kunja tsiku lonse.
Ntchito Yathupi
Zakudya zokha sizikwanira kuti muzisamalira bwino PCOS. Chifukwa chakuti ali ndi mautchi apamwamba a testosterone, amayi omwe ali ndi PCOS amakonda kupanga minofu mosavuta kuposa omwe alibe chikhalidwe. Minofu yowonjezera imapanga kuchulukitsa kwa thupi kotero mumatentha makilogalamu bwino kwambiri, ndipo zimakuthandizani kugwiritsa ntchito shuga bwino chifukwa cha kuchepa kwa insulini yochepa.
Yesetsani kukhala ndi masiku awiri a kulemera kwa mlungu uliwonse kuti mumange ndi kusunga minofu.
Kuwonjezera ntchito zambiri m'tsiku lanu ponyamula masitepe mmalo mwa elevator, kuyimitsa galimoto yanu pakhomo, kapena kuyenda maulendo ang'onoang'ono masana kapena kupuma kungawononge thanzi lanu ndikuthandizani kukhala ndi insulini yochepa.
Anthu ena amaona kuti ogwiritsira ntchito zolimbitsa thupi amathandizira kuwonjezera masitepe awo tsiku ndi tsiku komanso ngakhale mpikisano ndi ogwira nawo ntchito kapena abwenzi.
Mankhwala ochepetsa insulini
Ngati kusintha kwa zakudya sikokwanira ndipo kusakanikirana kwa insulini kwatsimikiziridwa mwa kuyesedwa, mungafune kukambirana kuwonjezera mankhwala ochepetsa insulini ndi dokotala wanu. Akazi ambiri apeza kupambana kwakukulu pochepetsa kulemera kwa kuphatikiza mankhwala ndi kusintha kwa moyo. Ndikofunika kudziwa, komabe, kuti mankhwalawa sanavomerezedwe ndi FDA kuti agwiritsidwe ntchito pochiza PCOS .
Metformin kawirikawiri ndi kusankha koyamba kwa madokotala ambiri, poganiza kuti mkaziyo ndi woyenera kutenga mankhwalawa. Zimagwira ntchito powonjezera mphamvu ya selo kuti ikhale ndi insulini komanso imathandizanso kuchepetsa shuga ndi chiwindi. Kwa amayi ambiri, kumwa mankhwalawa kungakuthandizeni kubwezeretsanso mazira ndi nthawi.
Glitazones (monga Avandia ndi Actos) ndi gulu lina la mankhwala omwe nthawi zina amagwiritsidwa ntchito, kaya ali okha kapena mogwirizana ndi metformin. Mankhwalawa amachepetsa kuchepa kwa insulini ndipo nthawi zambiri amakhala ndi zotsatira zochepa m'mimba kuposa metformin. Komanso, amayi omwe amatenga glitazones amatha kulemera koma m'malo motaya.
Victoza ndi mankhwala ena opatsirana amapezedwanso mwa amayi omwe ali ndi PCOS ndipo amasonyeza zotsatira zabwino kuphatikizapo metformin ndi moyo wathanzi.
Mavitamini Ochepetsa Matenda a Insulini
Chimodzi mwa zakudya zopititsa patsogolo kwambiri zophunzira zakudya m'thupi la PCOS ndi inositol. Ndipo ndi chifukwa chabwino: Kuphatikizidwa kwa Myo (MYO) ndi d-Chiro-inositol (DCI) inositol mitundu na 40: 1 chiŵerengero chawonetsedwa kuti zipangitse zambiri zamagetsi ndi zobereka za PCOS. Mapinduwa akuphatikizapo kusintha kwa cholesterol , insulini, androgens ndi kulemera.
N-acetyl cysteine (NAC) ndi antioxidant yomwe imasonyezedwa mu mayesero angapo omwe amayendetsedwa bwino kuti agwire ntchito komanso metformin pofuna kuchepetsa insulini ndi cholesterol mwa amayi omwe ali ndi PCOS.
Onetsetsani kuti mufunsane ndi munthu wolemba zakudya wodyetsa zakudya ndi dokotala wanu za kusankha chowonjezera choyenera.
Kusamalira insulini kukana kungakhale kofunikira kuthandiza amayi ndi PCOS kulemera. Pogwiritsa ntchito kusintha kochepa kwa moyo wanu , mukhoza kuthandizira thupi lanu kuwonjezera kuyankha kwa insulini, ndipo mwina kuchepetsa kupanga ndi torogen . Izi zingathandizire kuchepetsa zizindikiro , kubwezeretsanso nthawi yambiri komanso kupewa nthawi yaitali.
Zotsatira:
> Colazingari S, Treglia M, Najjar R, Bevilacqua A. Njira yothandizira myo-inositol kuphatikizapo D-chiro-inositol, osati D-chiro-inositol, imatha kusintha zotsatira za IVF: zotsatira za mayesero osayesedwa. Chitsulo cha Arch Gynecol. 2013 Dec; 288 (6): 1405-11.
> Grassi, Angela. PCOS: Guide ya Dietitian, 2013. http://www.pcosnutrition.com/product/pcos-the-dietitians-guide/.
> Wowonera G, Muderris II. Kachipatala, matenda a endocrine ndi zotsatira zamagetsi za metformin vs N-acetyl-cysteine mwa amayi omwe ali ndi matenda a polycystic ovary. Eur J Obstet Gynecol Wotsutsidwa. 2011.