Matenda omwe si oledzeretsa a chiwindi ( NAFLD ), omwe amachitcha kuti chiwindi cha mafuta, amapezeka kwambiri kwa amayi omwe ali ndi PCOS, omwe amawononga 15 peresenti mpaka 55 peresenti ya amayi malinga ndi momwe amagwiritsira ntchito. NAFLD imapezeka chifukwa cha mafuta owonjezera omwe amatchulidwa m'chiwindi, omwe amachititsa kuwonongeka ndi kutupa. Chiwindi sikutanthauza kusunga mafuta; udindo wake ndikutumikira ngati thupi lothandizira thupi lomwe limatulutsa zinthu zovulaza.
Kukhala ndi chiwindi champhamvu kapena NAFLD kumawonjezera chiopsezo cha matenda a mtima. Ngati palibe mankhwala, NAFLD ikhoza kupita patsogolo kwambiri ku chiwindi.
Zinthu zomwe zimayambitsa matenda a chiwindi mwa amayi a PCOS ndi awa:
- Kuchuluka kwa m'mimba
- High triglycerides
- Mwamba ya LDL cholesterol
- Mpweya wa cholesterol wotsika wa HDL
- Kugwiritsa ntchito kwambiri mafuta, shuga, ndi zakudya zoyengedwa
- Kukhala moyo wosadzikonda
- Genetics
Umboni woyambirira umasonyeza kuti mapangidwe apamwamba a orrogens angapangitse mafuta kusungira chiwindi. Ngakhale kuti mafuta a chiwindi ndi oopsa, akhoza kusinthidwa mosavuta ndikupewa ndi zakudya komanso kusintha kwa moyo.
Nazi njira zinayi zopezera matenda a chiwindi ngati muli ndi PCOS.
Sintha Zakudya Zanu
Mafuta, shuga ndi kudya kwambiri kwa zakudya zowonongeka ndizo chakudya chachikulu chomwe chimapangitsa kuti matenda a chiwindi ndi oopsa. Kugwiritsiridwa ntchito kwa mafuta odzola , mafuta omwe amapezeka mu zakudya zowonongeka ndi mwamsanga, amagwirizanitsidwa ndi insulini kukana, kutupa, ndi kuwonjezeka kwa triglycerides.
Mofananamo, kumwa fructose kwambiri, kukometsetsa komwe kumapezeka mu madzi a chimanga, madzi, ndi zakumwa zina, kumayenderana ndi matenda a chiwindi. Fructose imagwirizananso ndi kuwonjezereka kwa insulin kukana ndi kutupa. Kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition anapeza kuti kumwa mowa wochulukirapo wowonjezera kunayambitsa anthu omwe ali ndi chiwindi chokwanira kwambiri ndi mafuta a visceral, mafuta omwe ali mkati mwa ziwalo za mkati ndipo akugwirizana ndi matenda aakulu.
Kusunga mafuta, shuga, ndi zakudya zowonongeka kuchokera ku zakudya zanu zimapangitsa kuti chiwindi chanu chikhale bwino. Mukhozanso kuwonjezera umoyo wa chiwindi mwa kudya zakudya zathanzi zomwe zimakhala ndi mbewu zonse, zowonda mapuloteni, nyemba ndi nyemba, nsomba, ndi zipatso zambiri ndi ndiwo zamasamba. Kudya zakudya za ku Mediterranean zomwe zimakhala ndi mafuta ambiri komanso mafuta ena omwe amatha kutulutsa mafuta angathandizenso kuchepetsa insulini, kuteteza kutupa , ndi kuchepetsa mafuta a chiwindi.
Kutaya Kunenepa
Kuchepetsa kutaya thupi kumathandiza kuthetsa matenda a chiwindi cha mafuta monga momwe chingathandizire kuteteza insulini, triglycerides, ndi mafuta a visceral. Kafukufuku wina adawonetsa kuti anthu omwe anagonjetsa 5 peresenti ya kulemera kwa thupi lawo lonse adawona kusintha kwakukulu kwa insulin komanso kutaya kwa mafuta a chiwindi. Mayi amene amalemera mapaundi 200, mwachitsanzo, angathe kuyembekezera kusintha kwakukulu kwa chiwindi chake ngati ataya mapaundi 10.
Pezani Kusuntha
Kukhala ndi moyo wokhazikika ndi chimodzi mwa zinthu zomwe zimayambitsa NAFLD. Kuchita masewera olimbitsa thupi nthawi zonse omwe ali ndi aerobic ndi kukaniza maphunziro akhoza kuchepetsa mafuta chiwindi ngakhale popanda kuperewera. Ophunzira omwe amapanga masewera olimbitsa thupi kwa mphindi 30 mpaka 60 pa sabata iliyonse adawona kuchepa kwakukulu kwa mafuta a chiwindi.
Pochita masewero olimbitsa thupi nthawi zonse, khalani patsogolo mwa kukonzekera mu kalendala yanu. Kuchita zinthu zomwe zimasangalatsa komanso zosangalatsa kuzichita kudzathandizanso kuonjezera kudzipereka kwanu.
Tengani Mafuta a Nsomba
Omega-3 fatty acids monga omwe amapezeka m'madzi ozizira monga nsomba, nsomba, ndi ziphuphu zimathandiza kuchepetsa triglycerides, kutupa, ndi insulini kwa amayi omwe ali ndi PCOS. Komabe, amawonjezera mafuta a nsomba chifukwa zimakhala zovuta kuti adye nsomba zokwanira kuti athe kupeza mafuta omega-3. Kafukufuku wofalitsidwa mu Journal of Clinical Endocrinology ndi Metabolism anasonyeza kuti amayi omwe ali ndi PCOS omwe anawonjezera chakudya chawo ndi magalamu 4 a nsomba kwa masabata asanu ndi atatu adawona kuchepa kwakukulu kwa mafuta a chiwindi ndi triglycerides.
> Zotsatira:
> Chalasani N, Younossi Z, Lavine JE. Matendawa ndi kasamalidwe ka matenda oopsa a chiwindi: perekani malangizo a American Association for the Study of Liver Diseases, American College of Gastroenterology, ndi American Gastroenter Association Association. Hepatology . 2012; 142: 1592-1609.
> Cusons A, Watts G, Mori T. Omega-3 fatty acid supplementation amachepetsa mafuta a chiwindi m'ma polycystic ovary syndrome: mayesero osadziwika bwino amagwiritsa ntchito proton magnetic resonance spectroscopy. Mitsempha ya J Clin Endocrinol . 2009; 94 (10): 3842-3848.
> Hallsworth K, Fattakhova G, Hollingsworth KG. Kupewa kuchita masewera olimbitsa thupi kumachepetsa mafuta a chiwindi ndi omulankhulira ake mu matenda osakanizidwa a chiwindi a mafuta omwe sali olemetsa. Kutha . 2011; 60: 1278-1283.
> Maersk M, Belza A. Sucrose-zakumwa zotsekemera zimapangitsa mafuta kusungirako m'chiwindi, minofu, ndi mafuta a visceral mafuta. Am J Clin Nutr . 2012; 95: 283-289.