Monga chakudya cholembedwera yemwe ali ndi luso labwino la zakudya zodziwikiratu makamaka pa PCOS, limodzi la mafunso omwe ndimapemphedwa kwa amayi omwe ali ndi chikhalidwe ndi ngati chipatso chili choipa kwa iwo.
Zoona, chipatso chiri ndi zakudya komanso zakudya zowonjezera kwambiri mu carbs si zabwino kwa amayi omwe ali ndi PCOS (kapena anthu ambiri pa nkhaniyi). Koma shuga mu chipatso sichimodzimodzi ndi shuga wakale wa tebulo.
Ndipotu, kufanizitsa awiriwo kuli ngati, poyerekeza maapulo ndi malalanje!
Shuga wosalala monga mtundu umene mumayika mu khofi kapena ntchito yanu yokometsera oatmeal, ndi sucrose, carbohydrate yomwe ndi mawonekedwe osavuta. Mukamadya shuga, mwamsanga imalowa m'magazi anu kukupatsani kukwera kwakukulu mu shuga lanu la magazi ndi insulini . Osati bwino pamene muli ndi PCOS.
Zipatso, kumbali inayo, zimapangidwa ndi nthuga zosiyana, fructose. Zipatso zili ndi mitsempha yomwe imayenera kuthyoledwa ndi thupi kuti igwiritse ntchito fructose mphamvu. Izi zikutanthauza kuti zimatengera thupi lanu nthawi yaitali kuti imere zipatso. Ganizirani kusiyana pakati pa apulo yomwe imatengedwa kuchokera ku mtengo ndi hafu ya madzi a apulo. Zonsezi zili ndi chakudya chofanana. Ndi chiyani chomwe chingakukhutitseni kwambiri?
Kuphatikizanso phindu linalake la fiber, chipatso chiri ndi mavitamini, mchere, ndi antioxidants zomwe zingathe kusintha PCOS ndi insulin kukana ndi kuchepetsa chiopsezo cha matenda aakulu monga khansara.
Ndipotu, malangizo a Zakudya za ku America amatilimbikitsa kudya timapiri timene timapatsa zipatso tsiku ndi tsiku kuti tikhale ndi thanzi labwino.
Nchiyani chofunika ngati kutumikira zipatso?
- 1 apulo yaying'ono
- 1 chikho cha mphesa
- 1 lalanje
- 1 pichesi yaikulu
- 1 chikho cha strawberries
- 1 chikho chimatchera
- 2 ochepa plums
- ½ ya nthochi yaikulu
Tsopano chifukwa zipatso ndi chakudya, sayenera kudyedwa mwakamodzi.
Vuto lalikulu lomwe ndimaona ndikuwoneka kuti anthu akuganiza kuti smoothie ndi yabwino kwa iwo pokhapokha ataphatikizapo mavitamini angapo pamtunda umodzi. Zakudya zambiri zodyedwa kamodzi, ngakhale zitabwera kuchokera ku zipatso, zidzatuluka ndi shuga ndi insulini. M'malo mwake, khalani ndi chipatso monga chotupitsa kapena kuwonjezera chakudya chomwe chilibe chakudya chambiri monga strawberries ndi omelet.
Zipatso zilibe mapuloteni kapena mafuta, kotero mukhoza kuonjezera zina kuti muwonjezere satiety ndikuthandizani kusamalira shuga la magazi. Zitsanzo ndi apulo ndi mafuta a mandimu, dzira lopweteka kapena tchizi.
Kawirikawiri, zipatso zomwe mumadya khungu (maapulo, yamapichesi, zipatso), zimakhala ndi chiwerengero chochepa cha m'magazi . Izi zikutanthauza kuti zimadulidwa mofulumira, motero zimawoneka pang'onopang'ono mu shuga ndi insulini mukatha kudya. Zipatso zomwe simukudya khungu (chinanazi, vwende, chivwende) zimakhala ndi chiwerengero chokwanira kwambiri chifukwa sichikhala ndi zida zambiri. Izi sizikutanthauza kuti zipatso izi ndi zoipa kwa inu (zilibe zakudya zamtundu) koma ziyenera kudyetsedwa moyenera.
Nanga bwanji za nthochi zomwe mungafunse? Chiwerengero chachikulu cha nthochi ndi mavitamini awiri (monga kudya maapulo awiri kamodzi). Gulani nthochi zachitsulo kapena kudula nthochi imodzi yokhazikika pakati.
Nthomba zimakhala ndi potaziyamu, zomwe zimayambitsa kuthamanga kwa magazi, ndipo ndizochokera ku mavitamini a B omwe amathandiza kusunga shuga.
Malangizo Okuthandizani Kudya Zipatso Zambiri
- Sungani mbale ya zipatso zonse patebulo kapena papepala. Mudzawoneka kwambiri ngati akuwoneka m'malo mobisala m'firiji.
- Gulani zipatso zatsopano mu nyengo kuti muwonjezere zakudya zamtundu wosiyanasiyana.
- Zipatso zowonongeka za refrigerate kuti zisungidwe kuti zidzafike mosavuta.
- Sungani zipatso zatsopano kapena kugula mazira kuti muphatikize mu smoothies.
- Sangalalani ndi zopsereza .
- Onjezani chakudya. Mwachitsanzo, pamwamba pa oatmeal ndi blueberries kapena kuwonjezera mphesa kapena maapulo ku saladi.
Mukufunikira maphikidwe apamtima a PCOS? Onani PCOS Nutrition Centre Cookbook: 100 Zosavuta ndi zokoma Maphikidwe Onse Othandiza Poti PCOS.