Chilichonse Chimene Muyenera Kudziwa Zokhudza Zakudya Zakudya ndi PCOS
Kukhala ndi PCOS kumatanthauza kukhalabe pamwamba pazofunikira zokhudzana ndi zakudya komanso kupewa chiopsezo cha chikhalidwe choyambitsa matenda, kuphatikizapo shuga , matenda a mtima , cholesterol komanso matenda opatsirana pogonana monga momwe mungathere pogwiritsa ntchito chakudya. Komanso, amayi ambiri omwe ali ndi PCOS amakhala ndi vuto lolemera. Mungathe kuchepetsa chiopsezo cha mavuto ndi zizindikiro ngakhale ngakhale kutaya thupi kochepa kwambiri mwa kudya zakudya zoyenera.
Koma mwina simungadziwe kumene mungayambe? Ndi zakudya zonse za fad, zakudya zowonjezera zakudya komanso zotsutsana ndi zomwe zili kunja uko, zingakhale zovuta kusiyanitsa pakati pabodza ndi olemekezeka. Pano timapereka ndondomeko yosavuta yokhudzana ndi zakudya zoyenera za odwala PCOS zomwe zakhala zothandiza kwambiri.
Kufunika kwa Kusamala kwa Odwala A PCOS
Zakudya zilizonse zowonjezera zingayambitse kufooka ngati simusamala kuti mupeze zakudya zonse zomwe mungaphonye. Pofuna kudya zakudya zopatsa mphamvu komanso kuphatikizapo magulu akuluakulu a zakudya, palibe chifukwa chodzikanira mafuta, mapiritsi kapena mapuloteni. Chakudya chabwino ndi choyenera chiyenera kukhala ndi zakudya zonse zofunika kuti tikhalebe ndi moyo. Zakudya za mpweya ndizo gwero lalikulu la mphamvu mkati mwa thupi. Malinga ndi ndondomeko ya boma ya United States, amayi a zaka zapakati pa 19 ndi 30 ayenera kudya maola asanu ndi limodzi ofanana ndi tirigu tsiku lililonse, ndipo theka lawo likuchokera ku mbewu zonse.
Mukhoza kupeza mavitamini onse a mkate, oatmeals, ndi mbewu zina. Onetsetsani kuti phukusi likunena kuti "100% Nyemba Zonse" kuti zitsimikizire kuti izi ndizofunikira. "Mbewu khumi ndi ziwiri" kapena "Multi-Grain" sangakhale ndi nthano yonse yambewu, kumene kuchuluka kwa fiber ndi zakudya zilipo.
Mapuloteni
Mapuloteni amachititsa kukula ndi kukonzanso maselo onse a thupi, monga mafupa, minofu, maselo a magazi, khungu ndi tsitsi.
Iyenso ndi gawo lalikulu la ma enzyme, mapuloteni omwe amathandiza kutsogolera machitidwe ambiri mu thupi, kuphatikizapo chimbudzi. Zakudya zathanzi ziyenera kuphatikizapo 2-3 mavitamini oonda tsiku lililonse. Yesani nkhuku, nsomba ndi nyemba zophikidwa. Mbewu zina zimakhalanso ndi mapuloteni. Kusakaniza quinoa ndi ndiwo zamasamba ophikidwa kumapanga chakudya chamadzulo chokhutiritsa kapena mbali. Ndikofunika kuti amayi adye calcium yokwanira mu zakudya zawo. Zakudya za mkaka wa mafuta ochepa kwambiri ndizo zowonjezera mapuloteni. Yesani kuchepetsa mafuta yogurts, kanyumba tchizi ndi mkaka.
Zakudya
Zipatso ndi ndiwo zamasamba ndizofunikira popereka mavitamini ndi minerals ambiri omwe ali ofunikira thanzi. Azimayi azaka zapakati pa 19 ndi 30 ayenera kumwa makapu awiri a zipatso ndi 2 1/2 makapu a zamasamba tsiku lililonse. Mitundu yambiri ya ndiwo zamasamba, zowonjezereka zowonjezera zakudya zimalimbikitsa makapu 3 a mdima wobiriwira, 2 makapu a lalanje, makapu 3 a nyemba zouma ndi nandolo, ndi makapu 3 a masamba osakaniza sabata iliyonse. Pali njira zambiri zophweka zowonjezeramo masamba omwe mumadya. Idyani saladi ndi chakudya chilichonse. Yesani kukhala ndi mazira oyera a dzira ndi masamba osakaniza m'mawa. Kuika masamba osadulidwa kapena chipatso chamadzulo masana ophikira m'malo mwa zipsu kapena zina zowonongeka ndi njira yosavuta kudula zakudya.
Mafuta
Mafuta, kapena lipids, ndi mbali yofunikira pa chakudya chathu, ndipo sayenera kuthetsedwa kwathunthu. Muyeso ndi mitundu yoyenera, mafuta amapereka mphamvu zochuluka kuti tipeze tsiku lonse. Kuphatikiza apo, amathandizira ndi kusunga ziwalo zathu zamkati, kuwateteza ku zovulaza. Mafuta amapezeka pafupifupi mitundu yonse ya zakudya, kuchokera ku mafuta ndi mafuta kupita ku mkaka, zakudya ndi zakudya zowonongeka.
Zotsatira zamakono zimalimbikitsa kuti hydrogenated ndi mafuta oyenera azipewa. Mafuta ena ayenera kuchepetsedwa ngati kuli kotheka. Kawirikawiri, mafuta ayenera kukhala osachepera 30 peresenti ya chakudya chanu tsiku lililonse, ndipo mafuta odzaza ayenera kukhala osachepera 10%.
Yesetsani kuyesa ndiwo zamasamba kapena nkhuku mmalo mozizira. Ndi njira yabwino kwambiri yochepetsera mafuta. Pali marinades ndi zonunkhira zambiri zomwe mungagwiritse ntchito kuti muzitha kudya zakudya zanu, simungasowepo mafuta. Mmalo mogwiritsa ntchito mafuta odzola, mafuta pang'ono a azitona ndi vinyo wosasa ndi vinyo wabwino kwambiri. Komanso, yesetsani zakudya zamitundu ya pansi monga mkaka, tchizi ndi mayonesi.
Madzi
Pomaliza, imodzi mwa chakudya chodalirika ndi madzi okwanira komanso kudya kwa madzi . Kuwonjezera pa kuyendetsa kutentha kwa thupi, madzi amapezeka mu selo iliyonse m'kati mwa thupi ndipo n'kofunika kuti asunge mawonekedwe awo. Madzi ndi chinthu chofunikira kwambiri pa zochitika zosiyanasiyana zamagetsi ndi zothandizira mu chimbudzi ndi kusungunuka kwa zinyalala. Ngakhale kuti thupi limapanga madzi monga mankhwala ambiri, zimayenera kutengedwa nthawi zonse kuti zikhalebe zofunika.
Kuwonjezera pa madzi monga mkaka, khofi ndi tiyi, mumapezeka zipatso zambiri ndi ndiwo zamasamba. Ndikofunika kusunga madzi okwanira kudzera mwa madzi okwanira nthawi zonse. Pamene madzi ena amathirira madzi, amawonjezera makilogalamu ndi shuga. Zakumwa zakumwa za khofi monga khofi ndi soda kwenikweni zimalimbikitsa kutayika kwa madzi ndipo siziyenera kuonedwa kuti ndi mbali ya kumwa kwa madzi. Ngati mumamwa soda ambiri, yesetsani kusakaniza madzi pang'ono a madzi 100% ndi madzi ena a seltzer. Ndilo choloweza mmalo.
Mfundo Yofunika: Sungani Zosavuta
Zakudya zabwino siziyenera kukhala zovuta kapena zovuta kusunga. Kwenikweni, ndikosavuta kumamatira ndi chizolowezi chatsopano ngati mupanga kusintha pang'ono ndikudzipereka kwa iwo. Choyamba, yesetsani kuwonjezera saladi ndi kapu ya madzi musanadye chakudya chilichonse. Kenaka yesetsani kuika mkaka wa mafuta ochepa m'malo mwa mafuta awo onse. Pamene kusintha kulikonse kumakhala kozolowereka ndipo simukusowa kulingalira za iwo, yesetsani kuchita china. Pomaliza, musakhale ovuta. Zosokonekera zimachitika. Ngati ndi liti pamene wina atero, avomereze, ndipo pitirizani. Musadzipweteke nokha pa chisankho chimodzi choipa. Mmalo mwake, yesetsani kukumbukira kuti mumve bwino nthawi ina. Zabwino zonse!