Zakudya ndi kusintha kwa moyo ndizo mwa njira zabwino zothetsera PCOS
Ngati muli ndi matenda a polycystic ovary ( PCOS ), dokotala wanu angakulimbikitseni kudya ndi kusintha kwa moyo monga gawo la dongosolo lanu la mankhwala.
PCOS ndi matenda omwe amachititsa kuti amayi azikhala ndi matenda a endocrine ndipo amachititsa amayi a zaka zapakati pa 5 mpaka 10 peresenti. PCOS imayambitsa mitundu yambiri ya androgens (mahomoni amphongo monga testosterone ) ndipo amagwiritsidwa ntchito ndi insulini kukana .
Ofufuza ndi madokotala sakudziwa chomwe chimayambitsa PCOS; Komabe, kutupa kumakhulupirira kuti kumachita mbali yaikulu.
Ngati dokotala wanu wakulimbikitsani kusintha kwa zakudya, iwo ayenera kuti adanena chimodzi mwazifukwa zomwe tafufuzazi.
Zimene Zofufuza Zofufuza
Popeza kugwirizana kunapangidwa pakati pa PCOS ndi insulin kukana pakati pa zaka za m'ma 1990, ochita kafukufuku ambiri akuphunzira kulumikizana pakati pa zakudya ndi PCOS, kuphatikizapo chiwerengero chochepa kwambiri cha mafuta, mapuloteni apamwamba, mafuta ochepa, otsika kwambiri, komanso odana ndi zotupa zakudya.
Kafukufuku wofufuza njira zosiyanasiyana zodyera anapeza kuti, mosasamala kanthu za mtundu wa zakudya, kutaya thupi kudzakuthandizani kuti mukhale ndi thanzi labwino kwambiri. Zoonadi, zakudya zathanzi zidzakuthandizani kuchita zambiri osati kungolemera. Kusintha kwa zakudya kungathandizenso kuchepetsa kutaya kwa hormone, kuthandiza kuchepetsa kusamba, komanso kuchepetsa chiopsezo cha matenda aakulu monga mtundu wa shuga 2.
Ngati muli ndi PCOS, kafukufuku akuthandizani kusintha zakudya zanu mwa kuchepetsa chiwerengero cha glycemic (GI), katundu wa glycemic (GL), ndi ma carbohydrate omwe mumadya.
Muyeneranso kusintha mafuta kapena mapuloteni, komanso kuphatikizapo zakudya zotsutsa. Zingakhale zovuta kusintha kapena kutsatira zakudya zatsopano. Pofuna kusintha izi mosavuta, mungathe kugwira ntchito ndi munthu wodziteteza wodyetsa zakudya (RDN) yemwe amadziwika kuti PCOS kuti adye chizolowezi chodya chomwe chimakupindulitsani.
Zakudya Zapamwamba Zamapulotini
Pakati pa miyezi isanu ndi umodzi, amayi a PCOS omwe amadya mapuloteni apamwamba (oposa 40 peresenti ya mapuloteni, 30 peresenti ya mafuta) zakudya zinataya thupi ndi mafuta kwambiri kusiyana ndi kutsatira mapuloteni ochepa (osachepera 15 peresenti ya mafuta, 30 peresenti mafuta) zakudya . Palibe zakudya zamtundu uliwonse zomwe zimayambitsa makilogalamu, zomwe zimapangitsa ochita kafukufuku kunena kuti chifukwa chakuti mapuloteni apamwamba amatha kukhala odzaza kwambiri, iwo omwe adya kwambiri mapuloteni amadya zakudya zochepetsetsa potero amalephera kulemera.
Zakudya Zakudya Zochepa
Kudya zakudya zochepa za GI kungakupindulitseni, makamaka ngati mukulemera kwambiri kapena muli ndi ma insulini ambiri. Zakudya zochepa za GI zimakhala zapamwamba kwambiri m'zigawo zamtunduwu ndipo sizimayambitsa shuga ndi insulini pamene zimadyetsedwa moyenera. Azimayi olemera kwambiri omwe ali ndi PCOS omwe adatsata GI wochepa kwa chaka chimodzi anali ndi nthawi yabwino kwambiri ya kusamba komanso insulin yokhudzidwa poyerekeza ndi omwe akutsatira chakudya chokwanira. Anthu omwe ali ndi matenda olemera a insulini amachepetsa thupi kwambiri ngakhale atakhala ochepa kwambiri.
Zakudya Zotsutsa
Kutsata chakudya chotsutsa-zotupa kungathandizenso PCOS. Mu kafukufuku wofalitsidwa mu Journal of Hormone ndi Research Metabolic , amayi olemera kwambiri omwe ali ndi PCOS omwe adatsata DASH olemera antioxidant odyera mapulani omwe anagwidwa ndi mawere m'mimba ndikuwonetsa kusintha kwakukulu kwa insulin kukana ndi zizindikiro zotupa.
Mu kafukufuku wina wofalitsidwa ku North American Journal of Medical Sciences , amayi omwe ali ndi PCOS omwe adatsata zakudya zotsutsana ndi kutupa kwa miyezi itatu ataya 7 peresenti ya kulemera kwa thupi lawo ndipo anawonetsa kusintha kwakukulu mu cholesterol, kuthamanga kwa magazi, ndi zizindikiro zotupa. Amayi makumi asanu ndi limodzi ndi atatu pa 100 aliwonse adakhalanso ndi nthawi yopita kumsana ndipo 12 peresenti amatha kutenga chakudya chotere.
Ngati mukuyang'ana kuti muchepetse thupi kapena mukasamalira bwino zizindikiro zanu za PCOS, lankhulani ndi dokotala wanu kapena katswiri wokhudzana ndi zakudya zokhudzana ndi kusintha zakudya zanu. Kuphatikizapo kuphatikizapo zakudya zochepa zomwe zimapangitsa kuti thupi lanu likhale labwino komanso losakaniza.
> 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.
- > Moran L. Zakudya Zolemba mu Treatment ya Polycystic Ovary Syndrome: Kukonzekera Mwachidziwitso Kulongosola Zowonjezera Zowonjezera J Acad Nutrition Food. 2013; 113: 520-545.
- > Sørensen LB, n. Zotsatira za kuwonjezeka kwa zakudya za mapuloteni m'thupi mwa amayi omwe ali ndi matenda a polycystic ovary. Am J Clin Nutr. 2012; 95 (1): 39-48.
- > Salama A et al. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.