Zoonadi, mukudziwa kuti mukuyenera kudya zakudya zathanzi kuti mukhale ndi matenda a polycystic ovary syndrome (PCOS), koma nthawi zina zomwe mukuganiza kuti ndi zathanzi zingakhale zowonongeka bwino.
Monga wolemba zakudya wodyetsa zakudya komanso woyambitsa PCOS Nutrition Center, ndagwira ntchito ndi amayi ambirimbiri omwe amavutika ndi PCOS. Akaziwa abwera kwa ine kudzandithandiza kukonza zakudya zawo kuti akhale ndi moyo wabwino komanso kuti akwaniritse zolinga zawo kaya akhale olemera, kuchepetsa chiopsezo cha mtundu wa shuga wa mtundu wa 2, kapena kukulitsa chonde.
Ndimayesa kudya zakudya za PCOS kwa wodwala aliyense amene ndimakumana naye kuti ndiwone komwe angapangire zakudya zabwino, komanso ngati akudya mwanjira yomwe ingalepheretse kuyesetsa kukwaniritsa zolinga zawo.
Pano pali zakudya zisanu ndi ziwiri zomwe anthu ambiri omwe amadwala ndi PCOS amatha kuchita komanso momwe angakonzere.
Kudya Zipatso Zambiri Nthawi yomweyo
Ndi nthano kuti amayi omwe ali ndi PCOS sayenera kudya zipatso . Ayi, chipatso chilibe shuga wochuluka mkati mwake ndipo ayi, chipatso sichili chofanana ndi kudya shuga. Zipatso zimapereka zakudya zofunika, zakudya zamtundu, ndi antioxidants zomwe zingathe kuchepetsa kuchepetsa shuga.
Kulakwitsa kwakukulu ndikuwona akazi omwe ali ndi PCOS amapanga ngakhale akudya zipatso zochuluka kamodzi. Mwachitsanzo, amapanga smoothie yomwe imaphatikizapo zidutswa zingapo kapena makapu a zipatso. Kapena, mwinamwake amaganiza kuti chipatso n'chokhala ndi thanzi, choncho zimakhala zabwino kwambiri pa kadzutsa kapena nthawi yopanda chakudya. Izi zingakhale zovuta monga chipatso ndi chakudya chakumagazi.
Monga ma carbs ena, ndi bwino kufalikira mofanana tsiku lonse, monga chipatso chimodzi mu smoothie kapena ndi chotupitsa, mmalo mwa zonse mwakamodzi zomwe zingapangitse insulini ndi ma shuga.
Kuthawa Kuchokera ku 'Kudya' Zakudya
Ngati mumapewa zakudya zamtundu wapamwamba, mungakhale mukulakwitsa kwambiri zomwe zingachititse kuti muzidya zakudya zabwino.
Azimayi ena omwe ali ndi PCOS, makamaka omwe anakulira panthawi yopanda mafuta, akhoza kupewa mafuta chifukwa cha mantha omwe amawathandiza kuti azikhala olemera.
Vuto ili ndilokuti zakudya zomwe zili ndi mafuta mwa iwo sizikutulutsa shuga ndi insulini monga zakudya monga mapuloteni ndi zakudya zamagulu. Ngati zilizonse, mafuta amawathandiza kukhazikika shuga m'magazi ndi insulini. Amaperekanso chithunzi chokoma chimene chimakhutiritsa chakudya. Amene amadya mafuta ochepa sangathe kukhutira ndi chakudya chawo, kapena amakhala ndi shuga otsika magazi omwe angapangitse kulakalaka carb kapena mabingeni a chakudya.
Zakudya zomwe zili ndi mafuta omega-3 (maolivi, avocado, mtedza , nsomba zamtundu wa mafuta), zimapindulitsa kwambiri amayi omwe ali ndi PCOS monga momwe angathandizire kuchepetsa chiopsezo cha matenda a mtima, kumenyana ndi kutupa, ndi kuthandizira mimba yabwino.
Chinsinsi ndicho kudya mafuta okwanira kuti mukhale olemera. Ndondomeko za boma zimalimbikitsa anthu a ku America kudya zakudya zopitirira 30 peresenti ya mafuta awo a mafuta tsiku ndi tsiku, ndipo amalimbikitsanso kuti azikhala ndi mafuta omega-3 abwino.
Kudya Zakudya
Ngati mukuyesera kukhetsa mapaundi, kudya chakudya si njira yochitira. Matupi athu apangidwa kuti agwiritse ntchito chakudya cha mphamvu. Kutenga nthawi yaitali popanda chakudya kumayambitsa shuga wa magazi .
Ngati mukumva "mukupachika" (kumangokhalira kukwiya kapena kukwiya chifukwa chosowa chakudya), mukudziwa zomwe ndikukamba. Kawirikawiri, zakudya zambiri (makilogalamu) zidzafunika kudyetsedwa kuti zibweretse shuga wotsika ya magazi, yomwe imangowonjezera ma insulini ambiri.
M'malo mosiya kudya, idyani zakudya zochepa zokwanira za mafuta, mapuloteni, ndi mafuta wathanzi nthawi zonse zodyera.
Kutaya Kwambiri pa Mapuloteni
Nthawi zina ndimadziwa amayi ndi PCOS osadya mapuloteni okwanira. Chifukwa chachikulu cha izi chikhoza kukhala chakuti ali ndi zikhumbo zolimba za zakudya zamagazi ndi maswiti ndikufuna zakudya izi kuti ziwakwaniritse, osati mapuloteni.
Popanda mapuloteni okwanira, mumakhala ndi zakudya zowonjezera, zomwe zimangowonjezera insulin kukana ndi kutupa, kuwononga zizindikiro za PCOS. Zakudya zapamadzi zam'madzi a m'magazi zidzakhalanso zovuta kuti zikhazikitse shuga zamagazi zomwe zimakhala zovuta kwambiri.
Ngati mukuvutika kuti mukhale ndi mapuloteni okwanira mu zakudya zanu, yesetsani kupanga mapuloteni kuti muzidya zakudya komanso zakudya zopanda zakudya m'malo mwa zakudya zamagulu. Kudya mapuloteni apamwamba (omelet mwachitsanzo), ndiyo njira yabwino yoyambira tsiku ndi mlingo wokwanira wa shuga.
Osadya Zokwanira (kapena Zina) Zamasamba
Pali chifukwa chake timauzidwa kuti tidye ziweto zathu: ndiwo zamasamba zimapereka antioxidants ndi fiber zomwe zingathandize PCOS komanso zimakhala zochepa muzakudya.
Ngati mukudya ndiwo zamasamba, idyani zomwezo, kapena musadye zambiri, perekani nokha kuwonjezera zina. Gwiritsani ntchito theka la mbale yanu kuti musakhale ndiwo zamasamba monga kaloti, sipinachi, nyemba zobiriwira, ndi sikwashi. Pangani ndiwo zamasamba mochititsa chidwi kwambiri pogwiritsa ntchito zitsamba zatsopano ndi zonunkhira, kapena mafuta odzola. Kugwiritsa ntchito njira zosiyanasiyana zophika (yaiwisi, wokazinga, wothira) zingathenso kudya zakudya zanu zomwe zimakondweretsa kwambiri.
Mumamwa Madzi Omwe
Madzi ndi ofunika kwambiri kuti tikhale ndi thanzi labwino (komanso kupulumuka kwathu), koma pali zakumwa zina zomwe zimanyalanyaza zomwe zingawononge ngati madzi, zomwe zimapereka zowonjezera kwa amayi omwe ali ndi PCOS zomwe madzi alibe.
Tiyi yaukhondo imadzaza ndi antioxidants ndipo yasonyezedwa kuchepetsa insulini kukana ndi testosterone mwa amayi omwe ali ndi PCOS. Powonjezeredwa ku zakudya zowononga antioxidant, tiyi wobiriwira anathandiza amayi kwambiri kuchepetsa mafuta a thupi lawo komanso kupititsa patsogolo zizindikiro zamagetsi zogwirizana ndi PCOS.
Resveratrol, antioxidant inanso yomwe imapezeka mu vinyo wofiira, inatsimikiziridwa kuchepetsa testosterone ndi ma insulini omwe ali ndi PCOS.
Ndipo kumwa mowa wokwanira, mowa wotchuka, wasonyeza kuti amachepetsetsa matenda a shuga ndi kuchepetsa chiopsezo cha mtundu wa shuga wa mtundu wachiwiri.
Kudya Late usiku
Ngati mutatha kudya chakudya ndipo mukukumva ululu wa njala, ndiyo njira yanu ya kuyankhulana ndi inu yomwe imafuna mphamvu. Mwinanso, ngati simuli ndi njala koma ndinu otopa, otopa, ogwedezeka kapena akumva zina zomwe mumafuna ndikudya, mukugwiritsa ntchito chakudya pa zifukwa zomveka . Kudya pamene mulibe njala kumathandizira kulemera.
Ngati mukumva kuti simungathe kuwonetsa TV pamene mukuonera TV kapena kuchita zinthu zina, lekani. Yesani kuyang'ana TV mu chipinda china kutali ndi khitchini, kutsuka mano anu, kapena kumwa chikho chakutentha m'malo mwake.
> Zotsatira:
> Amany Alsayed et al. 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.
> Asemi Z et al. DASH Chakudya, Kutsutsana kwa Insulini, ndi Seramu hs-CRP mu Polycystic Ovary Syndrome: A Randomzed Controlled Clinical Trial. Horm Metab Res. 2014.
> Ming Ding et al. Chiyanjano cha Kawa Chodyera ndi Chiwerengero Chake ndi Chomwe Chimachititsa Kuti Anthu Akhale Omwe Ali Ndi Atsogoleri Akuluakulu atatu. Kudutsa. 2015; 132 (24): 2305-15.