Momwe Zakudya Zotsutsa Zomwe Zimathandizira Azimayi Okhala ndi PCOS
Pamene nthawi ikupita, ofufuza akuyandikira kupeza mayankho okhudza zomwe zimayambitsa ndi mankhwala a polycystic ovary syndrome (PCOS), matenda opatsirana ndi abambo omwe amachititsa pafupifupi 10 peresenti ya amayi a zaka za kubala ku United States.
Kupitako patsogolo kwatsopano kumamvetsetsa za udindo wa kutupa pa PCOS komanso momwe zingakhalire chifukwa chachikulu cha matenda, komanso mavuto omwe amakhala nawo kwa nthawi yaitali.
Poyerekeza ndi akazi omwe ali ndi zofanana (zochepa, zochepa komanso zolemera kwambiri), amayi omwe ali ndi PCOS ali ndi zizindikiro zamakono zotupa. Zizindikirozi zikuphatikizapo mapiritsi apamwamba a p -proactive protein (CRP), pro-inflammatory cytokines ndi chemokines, maselo oyera a magazi, ndi kupsinjika kwa okosijeni .
Chiphunzitso chimodzi cha kutupa kwakukulu komwe kumawoneka kwa amayi a PCOS ndi chifukwa cha ma androgens apamwamba omwe amachititsa kuti insulini ikwaniritsidwe . Mankhwala owonjezera a insulini amachititsa kuti phindu likhale lopweteka kwambiri. Motero kuyendetsa koopsa kumachitika kwa amayi omwe ali ndi PCOS.
Kutupa kungayambitsenso chifukwa cha zakudya, zomwe zingayambitse kupanikizika kwapadera kukakamiza kuyankha kotupa (ngakhale opanda phindu). Zakudya zam'madzi zimaphatikizapo yankho lopweteketsa. Kudya chakudya chotsutsana ndi zotupa kumatha kusokoneza ena mwa kutupa kwa amayi omwe ali ndi PCOS ndikuthandizira kusintha zinthu zonse zamagetsi ndi zoberekera.
Mu kafukufuku wofalitsidwa ku North American Journal of Medical Sciences , amayi omwe ali ndi PCOS adadya chakudya cha Mediterranean chotsutsa-kutupa kwa miyezi itatu. Chakudya chimenechi chinapangidwa kuti chikhale chocheperapo, mafuta ochepa, ochepa kwambiri, mafuta otsika kwambiri komanso fiber . Zakudya zokhala ndi mapuloteni 25%, mafuta 25%, ndi 50% Zakudya zam'madzi ndipo zimatsindika zakudya zotsutsana ndi zotupa monga nsomba, nyemba, mtedza, maolivi, zitsamba, zonunkhira, ndi tiyi.
Zotsatira zake: Azimayi anataya 7% a kulemera kwake kwa thupi ndikuwonetsa kusintha kwakukulu mu cholesterol, kuthamanga kwa magazi, ndi zizindikiro zotupa. Amayi makumi asanu ndi limodzi ndi atatu pa 100 aliwonse amayamba kupita kumsana ndipo 12% anabadwa potsatira chakudya cha mtundu uwu.
Kodi mukufunitsitsa kuyesera njira iyi yodyera kuti muwone momwe zikuthandizirani? Onetsetsani njira izi zosavuta kuphatikiza zakudya zowonjezera zotupa mu zakudya zanu.
Njira Zosavuta Kudya Zakudya Zosakanikirana
- Momwemonso chakudya chamagazi chakudya tsiku lonse
- Pewani zakudya zowonjezera ndi zakumwa
- Pangani theka lanu ndiwo zamasamba
- Idyani zipatso zosiyanasiyana
- Idyani mafuta osatulutsidwa monga mafuta , mafuta, ndi mtedza
- Idyani nyemba ndi nyemba kangapo mlungu uliwonse
- Lembani nyama yofiira kamodzi pa milungu iwiri iliyonse
- Idyani nsomba za omega-3 (salimoni, tuna, trout) kawiri pa sabata
- Gwiritsani ntchito zitsamba ndi zonunkhira monga ginger, tsabola, tsabola wakuda, curcumin, bay masamba, fennel, anise, caraway, chitowe, coriander, clove, sinamoni, marjoram, rosemary, ndi thyme ku chakudya cha nyengo
- Imwani tiyi wobiriwira tsiku ndi tsiku
Mukufuna maphikidwe apamtima a PCOS? Pulogalamu ya PCOS Nutrition Cookbook: 100 Zosavuta ndi zokoma Zophika Zakudya Zonse Zokuthandizira PCOS ili ndi maphikidwe odana ndi kutupa komanso mapulani a zakudya omwe amatsitsimutsa zakudya za Mediterranean.
> Zotsatira:
> González F. Kutupa mu Polycystic Ovary Syndrome: kupatsirana kwa insulini kukana ndi kuvuta kwake. Steroids. 2012 Mar 10; 77 (4): 300-5.
> Amany Alsayed Salama, Ezzat Khamis Amine, Hesham Abd Elfattah Salem, ndi Nesrin Kamal Abd El Fattah. Anti-Inflammatory Dietary Combo M'mayi Oposa Overweight ndi Amayi Okhala ndi Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.