Kusankha zakudya zodzaza zakudya zonse kungathandize kuthetsa zizindikiro za PCOS
Ngati mwapezeka kuti muli ndi PCOS (polycystic ovarian syndrome), mwinamwake dokotala wanu wanena kuti moyo umasintha monga kudya ndi kuchita masewera olimbitsa thupi monga gawo la dongosolo lanu la mankhwala. Chakudya chopatsa thanzi chodzaza zakudya zonse chingakuthandizeni kukhala ndi thanzi labwino komanso kukuthandizani kuchepa thupi. Amayi ambiri omwe ali ndi PCOS amapeza kupweteka, zomwe zingakhale zovuta kutaya.
Kodi Whole Foods ndi chiyani?
Zakudya zonse ndi zakudya zosagwiritsidwa ntchito komanso zosabvomerezeka zomwe ndizowonjezeredwa ndi zowonjezera kapena zinthu zina zopanga. Zitsanzo za zakudya zonse zimaphatikizapo zipatso, ndiwo zamasamba, nyemba, nyemba ndi mphodza, mbewu zonse, nsomba, ndi mafuta osatulutsidwa.
Kafukufuku wofalitsidwa mu Hormone ndi Metabolic Research anasonyeza kuti anthu omwe ali ndi PCOS omwe adatsatira njira ya Kuletsa Kuthamanga kwa Magazi (DASH) kudya zakudya zowonongeka pamimba ndipo anali ndi kusintha kwakukulu kwa kusakanikirana ndi insulin ndi zizindikiro zotupa. Zakudya za DASH zili ndi zipatso zambiri, ndiwo zamasamba, ndi mbewu zonse ndipo ndizochepa mafuta odzaza ndi mafuta a kolesterol, mbewu zowonongeka, sodium ndi maswiti.
Ubwino Wathanzi Wa Zakudya Zonse
Popeza sichikuchepetsedwa pang'ono, zakudya zonse zimakhala ndi mavitamini, minerals, antioxidants, ndi zitsulo zosiyanasiyana zomwe zingathandize:
- Sungani khungu
- Limbikitsani tsitsi
- Sintha maganizo
- Chitetezo cha chitetezo cha thupi chiteteze
- Kukulitsa chonde
- Zothandizira pa kulemera kwa kulemera
- Thandizani mimba yabwino
- Sungani kuthamanga kwa magazi
- Kuchepetsa chiopsezo cha shuga
- Pewani khansa
- Lonjezani moyo wanu
Zipatso
Ngakhale zipatso ndi chakudya, zipatso zambiri zimakhala ndi chiwerengero chochepa kwambiri cha m'mimba . Muyenera kuyesetsa kukhala ndi magawo awiri a zipatso tsiku ndi tsiku. Kuti muphatikize zipatso zambiri mu zakudya zanu, sungani mbale ya zipatso zonse patebulo kapena piritsi, zipatso za friji kuti muzisungiramo, kapena kugula chipatso chachisanu kuti mugwirizanitse ndi smoothies.
Sangalalani ndi zipatso kuti muzisakaniza kapena muwaonjezere iwo ku chakudya chanu. Mukhoza kusakaniza blueberries ndi oatmeal kapena kuwonjezera mphesa kapena maapulo ku saladi.
Zamasamba
Muyenera kuyesetsa kudya osachepera 2 1/2 makapu a zamasamba tsiku lililonse. Kuti mukhale ndi ndiwo zamasamba pa zakudya zanu, perekani theka la mbale zanu zamagetsi pa chakudya chambiri, kusungira masamba obiriwira, ndi kugula masamba osavuta kukonzekera. Sungani zosankha zanu kuti musamadye chakudya chanu. Sangalalani ndi masamba osakaniza kapena kuwonjezera pa chakudya. Mukhoza kusakaniza masamba anu omwe mumawakonda kukhala omelets kapena frittatas, kukoka masamba obiriwira mu smoothie, kapena kuwapaka kuti asakanike kapena msuzi.
Nyemba ndi masamba
Kuti mukhale ndi thanzi labwino, perekani mavitamini angapo (1/2 chikho chimodzi) nyemba ndi nyemba monga lenti mlungu uliwonse. Mukhoza kugula zamzitini, zouma, kapena zokonzeka kudya nyemba zambiri. Kuonjezera izi ku chakudya chanu, pamwamba saladi ndi nkhuku, kuwonjezera nyemba zakuda kapena nyemba zoyera za impso, kapena kukonzekera mbale zazikulu zopanda nyama monga taco saladi, beg burger, kapena falafels.
Mbewu Zonse
Nthanga zonse ndi "zochepetsetsa" zomwe zili ndi chiwerengero chochepa cha glycemic index ndipo sichidzatulutsa shuga ndi insulini. Zitsanzo zimaphatikizapo mpunga wofiira kapena wamtchire, oatti ogulidwa, bulgur, quinoa, ndi buckwheat. Kuphatikizira zakudya zambirizi, zowonjezerapo zokhazokha za tirigu zowonongeka, yesani oino kapena oles kuti mutenge chakudya cham'mawa; onjezani mbewu zonse monga farro, quinoa, kapena bulgur kuti soups; kapena agwiritsire ntchito oats ogulidwa monga kudya kwa nkhuku yophika kapena nsomba.
Mafuta Obwino
Zakudya zabwino zimaphatikizapo maolivi ndi azitona, mtedza , mtedza , mazira, mazira, ndi nsomba. Kuphatikiza mafuta ena abwino mu zakudya zanu, mugwiritseni ntchito mafuta ophika kapena ngati maziko a zokongoletsa; idyani mtedza wa zokometsera kapena kuponyera mu chisokonezo-mwachangu; kuthira zipatso mu nutters; onjezerani tsambalo kwa mazira; masangweji, ndi saladi; ndi kudya nsomba za omega-3 zokhala ndi nsomba, nsomba, malowa kawiri pa sabata kapena kuposa.
> Zosowa
- > Asemi Z, Esmaillzadeh A.DASH Zakudya, Kutsutsana kwa Insulini, ndi Seramu hs-CRP mu Polycystic Ovary Syndrome: A Randomzed Controlled Clinical Trial. Horm Metab Res . 2014.
- > Amany Alsayed Salama, Ezzat Khamis Amine, Hesham Abd Elfattah Salem, ndi Nesrin Kamal Abd El Fattah. Anti-Inflammatory Dietary Combo M'mayi Oposa Overweight ndi Amayi Okhala ndi Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.