Chifukwa Chake Muyenera Kudya Mitedza Tsiku Lililonse Ngati Muli ndi PCOS
Funsani munthu aliyense wodziteteza wodyetsa zakudya (RDN) zomwe amakonda kuti azikakondweretsa ndizoti akhoza kuyankha: Mtedza. Odzaza ndi mapuloteni, mavitamini, antioxidants, mavitamini, ndi mchere, mtedza zimapatsa chakudya chokwanira kapena kuwonjezera pa nthawi iliyonse ya tsiku. Iwo amakhalanso olemera mu sterols ndi mafuta-makamaka mafuta amtundu wathanzi (MUFAs) ndi mafuta a polyunsaturated (PUFAs), atsimikiziridwa kuti amachepetsa mafuta a cholesterol.
Ndipotu, US Food and Drug Administration (FDA) yavomereza chithandizo chamankhwala cholembera zakudya zomwe zimakhala ndi mtedza zomwe zimati "Kudyetsa mafuta 1.5 pa tsiku la mtedza kwambiri monga gawo la zakudya zopanda mafuta okhutira ndi cholesterol kungachepetse mtima matenda. "
Kafukufuku watsopano akusonyeza kuti ubwino wa mtedza wa iwo omwe ali ndi PCOS umapitirira kupitirira kupitirira kwa moyo wa mtima kuti asamangidwe mahomoni ndi kuchepetsa insulini .
Apa pali zomwe muyenera kudziwa zokhudza momwe thanzi lanu limathandizira mtedza kungathandize amayi ndi PCOS.
Ubwino wathanzi wa mtedza wa PCOS
Mtedza wa mtundu uliwonse ndi wabwino kwa PCOS! Kafukufuku watsopano wasonyeza kuti MUFAs ndi PUFA zomwe zimapezeka m'mitengo tawonetsedwa kuti zimapangitsa kuti insulini, androgens, ndi ma cholesterol azikhala ndi amayi omwe ali ndi PCOS. Mu kafukufuku wofalitsidwa ku European Journal of Clinical Nutrition , amayi omwe ali ndi PCOS anasankhidwa mosavuta kuti alandire kapena walmond kwa milungu isanu ndi umodzi. Ngakhale kuti sizinasinthe kulemera kwake, mitundu yonse ya mtedza inachepetsera kuchepa kwa lipoprotein (LDL) cholesterol.
Walnuts analimbikitsa kutsekemera kwa insulini ndi 26% ndi kuchepa kwa hemoglobin (HbA1c) yochepetsetsa, yoyeza kuchuluka kwa magazi m'magazi, kuchokera ku 5.7% mpaka 5.5%. Walnuts adaonjezeranso kugonana kwa mahomoni ogonana (SHBG), mahomoni omwe amamanga testosterone ndi amondi amachepetsa msinkhu wa azitrogeni. Ofufuzawo anapeza kuti kudya mtedza kumakhudza kwambiri cholesterol, insulini, ndi mazira a androgen kwa amayi omwe ali ndi PCOS.
Chochititsa chidwi, kufufuza kwa meta posachedwapa komwe kunafalitsidwa mu American Journal of Clinical Nutrition kunanena kuti pali mgwirizano pakati pa kudya mtedza ndi kuchepetsa chiopsezo cha mtundu wa shuga wa mtundu wachiwiri.
Njira Zowonjezera Mtedza
Nthiti kuwonjezera kukhuta ku chakudya ndipo ndi zophweka kutenga pang'onopang'ono ngati zopanda chakudya. Mtedza ndi amtundu wambiri, kuyambira makilogalamu 160 mpaka makilogalamu 180 pa ounce. Kuti athandize thanzi lawo popanda kuthyola kalori ya banki, alowetsani chakudya cha mafuta odzaza ndi kuwapatsa ma ola awiri pa tsiku.
- Gwiritsani mtedza kuntchito
- Zindikirani zipatso monga maapulo kapena nthochi mu nutters
- Onjezerani mtedza womwe mumawakonda kuti mutenge m'malo mwa saladi kapena msuzi
- Sakanizani amondi kapena walnuts mu oatmeal kapena yogurt
- Kutsekemera pa mtedza wokometsetsa monga amondi amchere a sinamoni kapena mabokosi otentha owotcha
- Gwiritsani ntchito mtedza wokhala ngati nsomba kapena nkhuku
- Kukonda chokoleti? Yesani chokoleti chamdima chophimba amondi kuti mugwiritse ntchito
Nchiyani Chimawerengera Monga Kutumikira?
Kuika mkaka patsogolo pazitsamba zing'onozing'ono, zopanda ntchito limodzi kapena matumba angathandize kuthandizira gawo. Kuti mupeze zofunikira za thanzi la mtedza kukambirana, perekani imodzi, imodzi imodzi yomwe imakhala tsiku kapena asanu ounces pamlungu wa mtedza.
Zotsatirazi zikufanana ndi gawo limodzi kapena 1/3 chikho:
- 24 amondi
- 18 sing'anga zofiira
- 12 akalulu,
- 8 wakuyimira mtedza wa Brazil
- 12 mtedza wa macadamia
- Makungu 35
- 19 pecan halves
- 14 madontho a mtedza
> Zotsatira:
Kalgaonkar S, Almario RU, Gurusinghe D, et al. Kusiyanitsa zotsatira za walnuts vs amondi pa kusintha kwa kagayidwe kachakudya ndi endocrine magawo mu PCOS. Eur J Clinic Nutrition . 2011; 65 (3): 386-393.
> Afshin A, Micha R, Khatibzadeh S, Mozaffarian D. Kuona mtedza ndi nyemba komanso chiopsezo cha matenda a mtima, kupweteka kwa matenda, ndi shuga. Am J Clin Nutr . 2014; 100 (1): 278-288.
> Mwachidule: Zofunikira zaumoyo ndi zowonjezera Zakudya za Nut. Academy of Food and Dietetics webusaitiyi.