Tiyeni tiyang'ane nazo. Pali chidziwitso chokwanira cha zakudya pa PCOS pa intaneti. Zina mwa izo ndi zolondola ndi zozikidwa pa sayansi yeniyeni, ndi zina zomwe ziri kutali ndi izo. Apa pali choonadi chokhudza zakudya zazikulu zokhudzana ndi zakudya za PCOS.
Palibe Chipatso Chololedwa
Zipatso zili ndi chakudya, inde, koma zimaperekanso mavitamini, mchere, antioxidants, ndi ma fiber omwe amapereka madalitso ambiri kwa amayi omwe ali ndi PCOS.
Zopindulitsa izi zimaphatikizapo kuchepetsa kuthamanga kwa magazi, insulini, ndi mafuta a kolesterolini, ngakhale kupewa kupewa khansa.
Kafukufuku wofalitsidwa mu Journal of Human Reproductive Update anasonyeza kuti akazi omwe ali ndi PCOS amene amadya zakudya zowonjezera zipatso ndi ndiwo zamasamba anataya mafuta ambiri a m'mimba ndipo anali ndi kusintha kwakukulu kwa insulin .
Sankhani zipatso ndi khungu pa iwo (monga maapulo, blueberries, ndi strawberries) omwe amapezeka kukhala ndi GI yochepa kuposa zipatso zomwe amadya popanda khungu (monga chinanazi ndi mavwende). Kumbukirani kuti zipatso ndi chakudya, ndipo ziyenera kufalikira mofanana tsiku lonse. Peira chipatso ndi mapuloteni (apulo ndi peanut butter) kuti athandize kuchepetsa shuga ndi insulini. Onetsetsani kuti Pewani msuzi wa chipatso palimodzi, chifukwa izi zidzathamanga msanganizo wa insulini.
Muyenera Kudya Free Gluten Kuti Mudye Malipiro
Amayi ambiri omwe ali ndi PCOS amaganiza kuti kudya zakudya zopatsa thanzi kudzawathandiza kuchepetsa thupi ngakhale kuti palibe umboni wa sayansi womwe ungawathandize.
Ngakhale kuti amayi ena amapeza kuti amalema kulemera chifukwa chopewa gluten, zikhoza kukhala chifukwa chodya makilogalamu ochepa (osadya mkate pabatchi). Kulemera kwa msinkhu kumapambana kwambiri, ngati si zonse, mbali za PCOS. Anthu omwe amalemerera thupi lawo komanso kudya zakudya zopatsa thanzi amatha kuganiza kuti amatha kukhala ndi gluten ngati atakhala wolemera kwambiri.
Aang'ono peresenti ya amayi akhoza kukhala ndi ululu wa gluten kapena amavutika ndi matenda a m'mimba (IBS). Pankhaniyi, kuchotsa gluten ku zakudya kudzachepetsa zizindikiro zomwe zimamupangitsa munthuyo kukhala bwino. Koma ndithudi sikuti amayi onse omwe ali ndi PCOS omwe amatsata zosowa za gluten amawathandiza kuchepetsa thupi kapena kusintha zizindikiro zawo.
M'malo mwake, yang'anani kudya zakudya zowonjezera zipatso ndi ndiwo zamasamba, zipatso zonse, ndi zakudya zamapuloteni zomwe zatsimikiziridwa kuti zithetse shuga wa magazi, kuchepetsa chiopsezo cha matenda, komanso kuthandizira kulemera.
Muyenera Kupewa Zonse Zamakaka
Mkaka ndi kasupe wolemera wa calcium ndi mapuloteni ndipo umatchedwanso kuti zimapezeka m'thupi chifukwa cha lactose yapamwamba. Nkhani ina mu Journal of the Academy of Nutrition and Dietetics inasonyeza kugwirizana pakati pa mkaka ndi ma acne . Lipotili linapereka umboni wakuti mkaka, makamaka, mkaka wa nonfat, ukhoza kuwonjezera kuchuluka kwa androgen ndi insulini. Pazifukwazi, ndibwino kuti amayi omwe ali ndi PCOS athe kuchepetsa mkaka wawo wa mkaka wochokera ku yogurt kapena mkaka ku ma servings awiri kapena ochepa patsiku. Mwina simukuyenera kuthetseratu mkaka, komabe, kupatula ngati muli ndi mkaka wosakaniza kapena mumakhala wovuta kwambiri.
Simungathe Kudya Shuga
Ngakhale mavitamini ndi zakudya zina za shuga sizinali zazikulu kwa PCOS ndipo ziyenera kukhala zochepa, zingakhale mbali ya zakudya zabwino za PCOS ngati zimakhala bwino. Chokoleti chokwanira kapena ziwiri, makamaka chokoleti chakuda chokhala ndi 70% kapena chapamwamba cha kocoa, chiri ndi mankhwala othandiza antioxidants ndipo amatha kukhutiritsa chikhumbo.
Nthawi zina kukhala olemetsa kwambiri ndi maswiti kungapsere kwambiri ndi zizoloŵezi zodyera . Choncho pitirizani kuika dzino lanu lokoma nthawi ndi nthawi, koma yang'anani pa zakudya zonse m'magawo abwino kwambiri tsiku lanu lonse.
> Zotsatira:
> Asemi Z, Esmaillzadeh A. DASH Zakudya, Kutsutsana kwa Insulini, ndi Seramu hs-CRP mu Polycystic Ovary Syndrome: A Randomized Controlled Clinical Trial. Horm Metab Res . 2014.
> Burris J1, Rietkerk W, Woolf K. Acne: udindo wa mankhwala okhudzana ndi zakudya zamankhwala. J Acad Nutrition Zakudya. 2013 Mar; 113 (3): 416-30.
> Jensterle Sever M, Kocjan T, Pfeifer M, > Kravos > NA, Janez A. Kugwiritsa ntchito limodzi pamodzi ndi liraglutide ndi metformin kumabweretsa kulemera kwakukulu kwa amayi omwe ali ndi ma polycystic ovary syndrome ndi osauka omwe akuyankhidwa ndi metformin. Eur J Endocrinol. 2014 Feb 7; 170 (3): 451-9.