Chakudya chabwino ndi chimodzi mwa njira zofunika kwambiri zothandizira poyang'anira matenda a polycystic ovary ( PCOS ), koma sizikutanthauza kuti amayi omwe ali ndi vuto sangathe kupita kukadya. Zoona zake n'zakuti, chakudya chambiri chimadyedwa kunja kwa nyumba kuposa kale lonse. Akuluakulu a ku America amagula chakudya kapena chotukuka pa resitora 5.8 pa sabata, malinga ndi National Restaurant Association.
Chifukwa chachikulu cha izi ndi chifukwa chakuti anthu amanyalanyaza kuposa kale ndipo amadya ndi yabwino , nthawi yopulumutsa, komanso yosangalatsa. Zomwe zikunenedwa, amayi omwe ali ndi PCOS angathe kusangalala kudya-amangofunikira kudziwa ndi kusamala ndi zosankha zawo.
Kudya ku lesitilanti sikuyenera kusokoneza zakudya zanu zathanzi kwa PCOS. Gwiritsani ntchito njira zamakono zodyera kuti muzichita bwino.
Njira ya Plate
Njira yamakono, njira yamakono yomwe imadziwika bwino ndi odyetsa zakudya zowonjezera, ndiyo njira yosavuta komanso yowongoka yokhala ndi chakudya choyenera pa zakudya kuti athandizire ndi kukula kwa magawo. Kuti mugwiritse ntchito njirayi, tsatirani ndondomeko ili m'munsiyi kuti muzindikire momwe mbale yanu yabwino imaonekera. Izi zingakhale zothandiza mukamadya kuresitilanti kapena mukakonza chakudya chanu kunyumba.
1. Kuyambira, jambulani bwalo lalikulu kuti liyimire chakudya chanu chamadzulo kapena mbale ya masana.
2. Dulani mzere molunjika pakati pa mbale yanu.
3. Kuyambira kumbali yoyenera, jambulani mzere molunjika kupyola pakati kuti ukhale wosiyana.
4. Pa theka lamanzere la mbale yanu, lembani " masamba osadyera ." Masamba osalimba ndiwo masamba omwe alibe zakudya zambiri. Zomera zambiri sizinthu. Zitsanzo za ndiwo zamasamba ndi broccoli, sipinachi, zukini, nyemba zobiriwira, ndi ziphuphu za Brussels.
Zakudya izi ziyenera kupanga theka la mbale yanu chifukwa ali ndi zofunikira kwambiri m'thupi ndipo akhoza kukuthandizani chifukwa cha zida zawo zamtengo wapatali.
5. Mu chimodzi mwa malo otsekemera lembani mawu akuti "mapuloteni." Apa ndi pamene nyama, nsomba ndi nsomba, nkhuku, kapena soya zakudya zimapita. Kukula kwa gawo pano kungakhale kukula kwa dzanja lanu.
6. Potsirizira pake, mu gawo lotsala lilembe "njala yonse yambewu." Nkhama zonse zambewu zimakonda kukhala ndi zakudya zambiri kuposa magulu ena odyera. Azimayi omwe ali ndi PCOS akhoza kudya carbu, komabe, kulamulira gawo kungathandize kusunga insulini ndi shuga. Zitsanzo za zokolola za tirigu zonse zimaphatikizapo mpunga wofiira, quinoa, ndi pasta yonse ya tirigu. Zomera zobiriwira monga mbatata, chimanga, ndi nandolo, zimagwiranso ntchitoyi monga lenti ndi nyemba. Gawo lalikulu la nkhonya yanu ndi njira yabwino yowerengera apa.
Pano pali chitsanzo cha zomwe mungagwiritse ntchito pogwiritsa ntchito njira ya mbale: Sarimoni Wosakaniza, mpunga wofiira, nyemba zobiriwira zamondi.
Kuyika fanizo la mbale yanu kukumbukira kungakuthandizeni kukonzekera chakudya chanu kuti mukhale ndi mbale yopatsa thanzi komanso yowonjezera.
Mkate Wophika Mkate
Eya, mbozi ya mkate yomwe imabwera patebulo lanu kuti ikuyeseni musanafike chakudya chanu. Pali njira zingapo zomwe zingakuthandizeni ngati mumakonda kudya kwambiri chakudya musadye chakudya chanu.
Mukhoza kunena kuti ayi ku gasiketi palimodzi, izi zingakhale mwanzeru ngati mukufuna kukonza chakudya cholemera. Mwina muli ndi saladi kapena msuzi wokhutiritsa musanafike chakudya chanu. Kapena, mukhoza kuchepetsa chidutswa cha mkate kapena ziwiri (malinga ndi kukula) ndikuzisangalala. Inde, kupeĊµa kupita ku malo odyera akusowa chakudya kuchokera pa kupita kukawathandiza. Ngati muli ndi njala, simudzafuna kagawo kamodzi kokha.
Konzekerani
Mtambasula wa Atsikana Scout umafunikanso kudya kunja. Ngati mudziwa malo odyera pasadakhale , khalani ndi nthawi yoganizira za zosankha za zakudya ndi zomwe mukufuna kukonzekera. Malesitilanti ambiri amalemba malo awo pa intaneti.
Ganizirani zomwe mukufuna kuti mukhale nawo ndi njira yapamwamba. Palibe masamba ophatikizapo? Awalangizeni ngati mbali yamalo kapena m'malo mwa chips kapena fries. Zigawuni zina zidzakulolani kuti mulowetse saladi kuti mumveke.
Werengani Pakati pa Mipata
Zakudya zimapangitsa kufotokozera chakudya pazinthu zawo. Kawirikawiri, zakudya zomwe zimafotokozedwa pazinthu monga zokazinga , zonongeka, crispy, zonunkhira, zopweteka kapena zotuluka pamtunduwu zimakhala ndi mafuta ochulukirapo komanso zowonjezera. Zinthu zomwe zimafotokozedwa monga zophika, zokopa, zowonongeka, zokazinga kapena zophikidwa zimakhala ndi zopatsa pang'ono.
Yankhulani
Ngati muli ndi mafunso okhudzana ndi entree kapena mukufuna kusintha mmalo mwake, mwa njira zonse, funsani seva yanu. Ngati simukufuna masamba anu opangidwa ndi mafuta ndi mchere, muwadziwitse. Ndikufuna nsomba yanu ikulume, osati yokazinga, kuyankhula. Mukufuna zambiri kuposa masamba ochepa chabe, afunseni kuti azipindula kukula kwa gawo kuti mutenge mbale yanu.
Pitani ku Cocktails
Azimayi omwe ali ndi PCOS akhoza kumwa mowa, makamaka vinyo wofiira omwe angathandize kusintha zinthu zambiri, komabe, ma cocktails amakhala ndi timadziti ndi zina zotsekemera zomwe zimatha kuthamanga kwambiri shuga ndi insulini. Ngati mukufuna kumwa mowa ndi chakudya chanu, khalani ndi vinyo wofiira. Zina zomwe sizimwa mowa kuti muzisangalala monga tiyi yotentha kapena iced, coffee, seltzer kapena madzi abwino akale.
Samalirani
Sangalatsidwani ndi chakudya chanu. Dziwani nokha mukakhala pansi. Kodi kupuma pang'ono. Dzifunseni nokha kuti mumvetsetse kuti muli ndi njala kuyambira 1 mpaka 10 (1 osamva njala 10) Chitani izi kachiwiri pakati pa chakudya chanu. Yesetsani kuzindikira nthawi yomwe mukukhutira ndi kusiya kudya. Matupi athu amadziwa kuchuluka kwa chakudya chomwe tikusowa, tiyenera kumvetsera. Kudya pang'onopang'ono kukuthandizani kusangalala ndi kuluma kulikonse.
Pembedzani
Mukakhutitsidwa, funsani kuti chakudya chanu chichotsedwe kapena chatsekedwa. Ikani ziwiya zanu pansi pa mbale yanu kuti mudziwonetse nokha ndi seva yanu kuti mwadya. Simuyenera kutsirizitsa chilichonse pa mbale yanu. Dziwani kuti mungakonde kudya chakudya posachedwa nthawi ina.
Pewani Sabotolo
Kodi muli ndi mnzanu kapena mnzanu amene amalephera kudya zakudya zabwino? Mwinamwake iye akukulimbikitsani kuti muyambe injini yopanda thanzi, appetizer, kapena mchere? Chitani masewera musanapite nthawi kuti musamalire izi. Lingalirani kukambirana ndi munthu ameneyo pasanapite nthawi kuti zolinga zanu ndi ziti kapena kuti mukasankhe malo ena odyera.
Dessert Dilemma
Kodi mukufuna kuwona menyu ya mchere? Kumene! Ndani sasangalala ndi mchere? Azimayi omwe ali ndi PCOS akhoza kusangalala ndi zipululu zakugwa . Chinsinsi ndicho kudya malingaliro, pogwiritsira ntchito ndondomeko pamwamba pa chakudya. Malamulo omwewo amagwiritsidwa ntchito kwa mchere. Muzimva kukoma ndi kusangalala ndi kuluma kulikonse. Kodi mukuzindikira kuti mukukwanira kwambiri? Icho ndi chizindikiro choti ndi nthawi yoti muime. Taganizirani kugawana mchere ngati mukungofuna kukoma kapena awiri. Nthawi zina kungokhala kochepa chabe kumangokhalira kumangodya chakudya chokoma. Kawirikawiri timakhala ndi timbewu ta timbewu ta tiyi, kapena tiyi kapena khofi mukatha kudya.
Tengani Maulendo
Pano pali nsonga yomwe tingaphunzire kuchokera ku Italy: tiyende (kapena pitani una passggiata monga akunena) mutatha chakudya. Kuyenda mwapang'onopang'ono kungakuthandizeni ndi chimbudzi, koma kungachepetsenso insulini komanso ma shuga omwe amachoka pa chakudya chanu. Kafukufuku wofalitsidwa ku Diabetologia anapeza kuti anthu omwe ali ndi matenda a shuga a mtundu wa 2 omwe adatenga miyezi 10 mutadya amadula shuga m'magazi awo kusiyana ndi kuchita nthawi zina.
Ndi kukonzekera pang'ono ndi zosankha, amayi omwe ali ndi PCOS amatha kusangalala kudyera ku malo odyera ndikukhala ndi dongosolo la chakudya chabwino.
Kudya kwabwino!
> Zotsatira:
> Association Association Association ya American Restaurant http://www.restaurant.org/Pressroom/Press-Releases/Industry-Forecast-Predicts-Trends-in-Healthier-Opt.
> Reynolds AN. Malangizo oyendayenda kudya ndiwothandiza kwambiri kuchepetsa matenda a shuga m'magazi a mtundu wa shuga 2 kusiyana ndi malangizo omwe sanena nthawi yake. Diabetologia.