Kupanga kusintha kwabwino kwa moyo ndizofunikira pakuyang'anira PCOS. Zakudya ndi zochita masewera olimbitsa thupi ndi njira ziwiri zomwe mungathe kuchita komanso madera onsewa ayenera kuthandizidwa kuti zamoyo izi zisinthe.
Kuchita masewera olimbitsa thupi nthawi zonse kuli ndi phindu losaneneka lomwe limapitirira kuperewera kwa amayi omwe ali ndi PCOS. Nazi zofunikira 7:
1 - Kuwonjezera Insulin Kutenga Mtima
Kuchita masewera olimbitsa thupi nthawi zonse ndi kuphunzitsa mphamvu kumathandiza kuti thupi lanu lizikhala bwino kwa insulini , kuchepetsa chiopsezo chanu cha shuga ndi mavuto ena.
2 - Chochepa Cholesterol
Azimayi omwe ali ndi PCOS amakhala ndi cholesterol komanso triglycerides. Izi zingachititsenso mavuto ena monga matenda amatsitsimadzi , omwe amapezeka kwambiri ndi amayi omwe ali ndi PCOS. Kuchita masewera olimbitsa thupi kungathandize kuchepetsa cholesterol yanu pamodzi ndi zakudya zabwino, zochepa.
3 - Wonjezerani mapopupa
Azimayi okhala ndi PCOS amatha kukhala ndi zizindikiro za kuvutika maganizo. Mukachita masewera olimbitsa thupi, thupi lanu limatulutsa mapoporphins, omwe ndi mahomoni omwe amachititsa kuti munthu azikhala bwino. Izi zikhoza kukuthandizani kuthetsa nkhawa ndi kuchepetsa zizindikiro za kuvutika maganizo.
4 - Kugona Bwino!
Ndani safuna kugona bwino? Kugwiritsa ntchito nthawi zonse kungakuthandizeni kugona mofulumira ndikukhala ndi khalidwe labwino. Azimayi omwe ali ndi PCOS amatha kukhala ndi vuto la kugona, kugona komanso kusowa tulo. Yesetsani kuwonjezera kuchita masewero olimbitsa thupi - osati asanagone - ndiwone ngati izi zimakuthandizani kuti mupeze tulo tapamwamba usiku.
Kumbukirani kuti zingatenge masiku angapo kapena masabata musanawone zotsatira; mwina mutatopa kwambiri pachiyambi pomwe thupi lanu likukonzekera kuntchito yowonjezera.
5 - Pewani Pangozi Yanu ya Matenda a Mtima
Matenda a mtima ndi opha munthu mmodzi ndi akazi omwe ali ndi PCOS ali pangozi yaikulu yowonjezera matenda a atherosclerosis, kuthamanga kwa magazi, komanso cholesterol .
Kuchita masewera olimbitsa thupi nthawi zonse kumalimbitsa minofu ya mtima ndipo kumachepetsa kwambiri chiopsezo cha mavutowa.
6 - Muzilamulira mahomoni
Mukamawotcha makilogalamu ambiri kuposa momwe mumalowera, thupi lanu limadyetsa mafuta omwe asungidwa kale m'thupi lanu. Izi, ndithudi, zimakuthandizani kuchepa thupi ndi kuchepetsa insulini . Osati kokha kokha koma kukhala ndi mafuta owonjezera kumakhudza mahomoni anu, omwe ndi opanga estrogen. Kuchepetsa zina mwa masitolo owonjezera omwe angapangitse mafuta kungakuthandizeni kupeza mahomoni anu, ndikukhulupirira kuti PCOS yanu, ikulamulidwa.
7 - Kutaya Kwambiri
Kulephera kulemera ndi chifukwa chomwe amai amapereka chifukwa chofuna kuyamba, kapena kupitiriza, pulogalamu yawo yochita masewera olimbitsa thupi. Kumbukirani kuti amayi omwe ali ndi PCOS amatha kulimbana ndi kutaya thupi ngakhale kuti amadya zakudya zowona bwino komanso nthawi zonse zolimbitsa thupi, choncho izi siziyenera kukhala chifukwa chachikulu chomwe mukuchitira.
Zingakhale zovuta kukhalabe wokakamizika kuti mukhale ndi ndondomeko yochita zolimbitsa thupi nthawi zonse pamene mukuvutika kuti muwone zotsatira. M'malo mwake, yesetsani kukumbukira zina zonse zomwe zatchulidwa mmwamba mu malingaliro pamene mukuyamba ndondomeko yatsopano.
Kusinthidwa ndi Angela Grassi, MS, RDN, LDN