Sungani Zokhumba Zanu ndi Njira Zomwe Zimatsimikiziridwa
Kuyambira m'mawa mpaka usiku, Shelly amafuna maswiti. Iye sangakhoze kupeza zokwanira za iwo. Nthawi zina amatha kudya zakudya zokoma atangodya. Nthawi zina malingaliro a Shelly ndi ovuta kwambiri, sangathe kumuchotsa chakudya mpaka adye. Amadziimba mlandu, amadziwa kuti maswiti si abwino kwa iye popeza ali ndi matenda osokoneza bongo otchedwa polycystic ovary syndrome ( PCOS ) koma sangathe kuimitsa zolakalaka mwamsanga.
Kumveka bwino?
Kulakalaka kumawoneka chifukwa cha maganizo kapena zifukwa za thupi. Kwa amayi omwe ali ndi PCOS, mkulu wa insulini ndi chifukwa chachikulu cha kulakalaka maswiti. Chifukwa chake chiri chosavuta: Insulini ndi hormone ya kukula ndi chilakolako champhamvu. Kukhala ndi insulini yapamwamba kumakupangitsani kufuna kudya maswiti. Maswiti ambiri omwe mumadya, mumakonda kwambiri komanso mumawonjezera insulini yanu. Ndi njira yopitilira yomwe ingakhale yovuta kuswa pokhapokha mutaphunzira kuswa.
Pano pali ndondomeko 7 zomwe zingathandize kupewa zakudya zakudya.
1. Musadye Zakudya
Mukakhala ndi njala, mumakonda kwambiri chakudya cha shuga. Ndi chifukwa chakuti patapita nthawi popanda chakudya, kuchepetsa shuga wanu wamagazi kumabwera. Zakudya Zakudya za shuga mwamsanga zimalowa m'magazi kukweza shuga la magazi. Kuti muyambe bwino shuga lanu la magazi, idyani maola atatu kapena asanu alionse.
2. Pewani Zakudya Zosakaniza ndi Zakudya Zosinthidwa
Zakudya zopangidwa kapena zowonjezera (zakudya zophika, maswiti, matumba, zakumwa zozizwitsa) mwamsanga alowetsa magazi ndi kukweza shuga la magazi, kuwasiya iwo kuti apambane posakhalitsa.
Ndi pamene zilakolako zingabwere. Mosiyana ndi zimenezi, chakudya chambewu monga quinoa, oats, ndi mpunga wofiira, amatengera nthawi yaitali kuti thupi liwonongeke.
3. Yang'anani pa mapuloteni
Ngati mukukhala ndi zolakalaka nthawi zonse, kukhala ndi mapuloteni okwanira pakudya kwanu kungakhale kovuta.
Zakudya zapuloteni sizikukweza ma insulini mpaka momwe zakudya zimagwirira ntchito. Kukhala ndi mapuloteni okwanira pa zakudya kungathandize kuchepetsa shuga wa magazi.
Yesetsani kuyesera ndi kusankha kwanu chakudya kuti muwone zakudya zosiyanasiyana zomwe zingakuthandizeni kwambiri ndikuthandizani kuchepetsa kukhumba. Mwachitsanzo, m'mawa, mmalo mwa mbale yanu ya oatmeal kapena phala, anasankha mapuloteni apamwamba monga mazira kapena mapuloteni smoothie. Ngati mukusowa chitsogozo chochuluka, ganizirani zokambirana ndi munthu wolemba zakudya wodyetsa zakudya .
4. Musagule Kuyesera Chakudya
Ngati mudziwa kuti simungakhale ndi chakudya choyesa panyumba chifukwa zidzakhala zitangopita mukalowa m'nyumba yanu, musagule. Khalani ndi khama labwino koma mukupezabe kuti chakudya choyesa chimakhala chokwanira kuchokera ku sitolo? Pamene zakudya zogula, pewani timipata pomwe chakudya choyesa sichikugwiritsanso ntchito pogula chakudya. Kugula kumaperekedwa kapena kukonzekera kukathenso kungathandizenso kupeĊµa chakudya choyesa.
5. Kuchita Zochita Nthawi Zonse
Kuchita masewera olimbitsa thupi ndi njira yabwino yothetsera kupanikizika ndi anthu ena, kupsinjika maganizo ndikowopindulitsa kwambiri kulakalaka chakudya. Kuchita zinthu zomwe zimalimbikitsa kulingalira monga kuyenda kapena yoga kungakuthandizeni kuti mukhale ndi maganizo anu komanso kupewa zilakolako.
6. Funsani Ngati Muli Njala
Musanayambe kudya zakudya zolimbitsa, imani ndi kudzifunsa funso ili: Kodi ndine wanjala? Ngati yankho liri ayi, mwayi mukulakalaka chakudya ndi chifukwa cha maganizo. Kudya kudzangokhala chete kokha, kukulimbikitsani, kapena kukusokonezani ku zomwe mukukumva. M'malo mwake, khalani ndi malingaliro anu, osasangalatsa momwe angakhalire, kuti muwone zomwe zikukukhudzani inu.
7. Tengani insulini-senitizer
Ngati mwayesa nsonga zapamwamba ndikukhalabe ndi zilakolako zolimba zomwe zingakhale kuti muli ndi insulini. Izi zikutanthauza kuti thupi lanu silikukhazikitsa shuga lanu la magazi komanso liyenera kukhala.
Kambiranani ndi dokotala wanu za mankhwala omwe amachititsa kuti thupi likhale ndi insulini monga metformin . Zakudya za supplement inositol zasonyezedwanso kuti zimachepetsanso kuchepetsa matenda a shuga ndi amayi omwe ali ndi PCOS ndipo zingakhale njira zabwino zothetsera zilakolako kwa iwo omwe sangalekerere zotsatira za metformin.