Kuchepetsa Kulemera ndi Polycystic Ovary Syndrome
Chimodzi mwa zodandaula zazikulu zomwe ndimamva kuchokera kwa amayi omwe ali ndi PCOS ndikuti sangathe kulemera . Pali chifukwa chabwino chomwe anthu ambiri amavutikira ndi kulemera kwawo, ndipo zimakhudzana ndi hormone insulin.
Insulini ndi hormone ya kukula. Ntchito yaikulu ya insulin ndiyo kulimbikitsa mafuta osungira kapena kulemera. Poyerekeza ndi amayi opanda PCOS, amayi omwe ali ndi vutoli amakhala ndi insulini yambiri. Si zachilendo kumvetsera amayi omwe ali ndi PCOS amalembera phindu lolemera la mapaundi 20 mpaka 30 ngakhale kuti ali ndi zakudya zabwino komanso zolimbitsa thupi.
Insulin imakhalanso ndi chilakolako chofuna kudya, chifukwa chake amayi ambiri omwe ali ndi PCOS amamenyana kwambiri, pafupifupi zolakalaka zapamwamba za chakudya ndi maswiti. Mankhwala othamanga kwambiri a insulin angathandizenso kuti azidya kwambiri .
Ngakhale kuti amayi omwe ali ndi PCOS akuyang'anizana ndi kuchepetsa kulemera kwake , nthawi zambiri amauzidwa ndi ogwira ntchito zachipatala kuti apewe kulemera. Izi zili choncho chifukwa chakuti kulemera kwake kwasonyezedwa kuti zikhale bwino nthawi zonse komanso zizindikiro zamakono.
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Kudya Zizoloŵezi Zopewera Ngati Muli ndi PCOS
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Kodi Mungadye Bwanji Zakudya Zapamwamba Mukakhala ndi PCOS
Zingakhale zovuta kwa amayi omwe ali ndi PCOS kuchepetsa kulemera pamene ali mu njira yosungirako mafuta, koma ikhoza kuchitidwa. Nazi njira zina zothandizira.
Kusintha kwa Moyo
Njira yoyamba yothandizira amayi omwe ali ndi PCOS ili ndi kusintha kwa moyo wanu monga kudya, kuchita masewera olimbitsa thupi, kugona, komanso kuthetsa vutoli.
Kudya kwabwino
Zakudya zathanzi ndizofunikira kwambiri kuti muthe kusamalira PCOS. Zakudya zomwe zimathandizira kukulitsa ma insulini ayenera kudulidwa kapena kuchepa. Izi zimaphatikizapo zakumwa zakumwa za shuga, zakudya zowonongeka monga ziwombankhanga, zipsu, ndi mikate, komanso zinthu zophika.
Mmalo mwake, yang'anani pa zakudya zomwe zawonetsedwa kuchepetsa insulini ndi kutupa .
Zakudya izi zikuphatikizapo zipatso , ndiwo zamasamba , mtedza, ndi nyemba.
Kufalitsa zakudya zamagulubudi m'malo mwake tsiku lonse ndi chakudya chokwanira pa zakudya ndi zoperekera zakudya zingathandizenso kusunga insulini pansi.
Ntchito Yathupi
Kuchita masewera olimbitsa thupi nthawi zonse ndi njira yothandiza kuchepetsa kuchepa kwa insulini komanso kuthandizira kulemera. Zimalimbikitsidwa kuti Achimereka azitha kuchita masewera olimbitsa thupi tsiku ndi tsiku ndi masiku osachepera masiku awiri akuphunzitsidwa mphamvu. Mphamvu kapena kukaniza maphunziro kungathandize kumanga minofu, yomwe ikhoza kutentha kwambiri.
Ngati kupeza nthawi kapena kukwanitsa kuchita masewera olimbitsa thupi kwama 60 kumawoneka kovuta, ndikuyesera kuswa. Mwachitsanzo, yesani gawo lophunzitsira kulemera kwa mphindi 30 ndi maulendo awiri osiyana-siyana. Ngati simukutha kugwira ntchito, yambani ndi zomwe zikuwoneka kuti zingakuchitikireni ndi ntchito yomwe mumakonda.
Kugona
Pali kafukufuku wowonjezereka wosonyeza kuti kusowa tulo kumapangitsa kuti insulini yisale ndi kulemera. Amayi ambiri amafunika kugona maola asanu ndi atatu usiku uliwonse. Kupanga kugona kukhala kofunika kwambiri pogona nthawi yoyamba kungathandize.
Malangizo a kugona kwabwino kwa usiku ndi kusunga chipinda chozizira ndi mdima komanso kukhala ndi mphepo yabwino komanso mateti. Kupewa zojambula (TV, mafoni, mapiritsi) osachepera mphindi 30 asanayambe kugona zingakuthandizenso kupuma kwabwino usiku.
Amayi ambiri omwe ali ndi PCOS amadwala matenda obwera chifukwa cha kugona , zomwe zimapangitsa kuti mpweya wochepa ukhale wotsika komanso kuchepa kwabwino. Pali kugwirizana pakati pa kugonana kwa apnea ndi insulini kukana. Ngati mwakuuzani kuti mumakwiya, mumakhala ndi kuthamanga kwa magazi, kapena mumakhala wotopa nthawi zonse, kambiranani ndi dokotala wanu za kupeza phunziro la kugona . Kuchiza kwa matenda obisala obstructive kungachititse kuti magazi asaphedwe.
Kusokonezeka maganizo
Kulimbana kwakukulu koyenera kumakhudza kwambiri insulini ndi kulemera. Kupsinjika maganizo kungapangitse cortisol yamadzimadzi, yomwe imayambitsa insulini. Njira imodzi yothetsera nkhawa ndizochita monga yoga . Ena amapeza kuti kuyendayenda, kusinkhasinkha, ndi kulingalira kumathandiza. Ngati muli ndi vuto kuthetsa mavuto anu, ganizirani kuyankhulana ndi katswiri wa zamaganizo.
Mankhwala Ena
Ngakhalenso ndi kusintha kwa moyo, amayi omwe ali ndi PCOS angathebe kulimbana ndi kuchepa thupi. Ngati ndi choncho, palinso mankhwala owonjezera ndi mankhwala othandizira. Ngakhale kuti izi sizikutanthauza kulemera kwa thupi, zimatha kuchepetsa umoyo wa insulini ngati muli ndi moyo wathanzi.
Kuchepa kwa Kulemera kwa Thupi
Mofanana ndi kulemera kwa thupi, kuchepa kwa thupi kapena opaleshoni ya opaleshoni kwapezeka kuti ikuthandiza kuthetsa chonde ndi zovuta zowonjezera. Kafukufuku wochitidwa opaleshoni yowonongeka unasonyeza kuti opaleshoni yolemetsa imatha kusintha zizindikiro zambiri za PCOS, kuphatikizapo hirsutism ndi kusasamba kwa msinkhu pakati pa akazi olemera kwambiri.
Kuchita opaleshoni ya kuperewera kwa thupi kunayenera kuganiziridwa ngati njira yomaliza, amayi atakhala ndi PCOS atalandira thandizo pakupanga moyo kusintha ndikuyesera mankhwala osiyanasiyana kapena zowonjezereka.
Kupanga Chisankho Ndi Choyenera Kwa Inu
Pali njira zambiri zomwe zatchulidwa pano kuti zithandize amayi omwe ali ndi PCOS kulemera. Pofuna kukuthandizani kupanga chisankho chabwino koposa, werengani zambiri pazochita zanu ndi kukambirana nawo ndi dokotala wanu.
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Mitundu Yabwino Yoperekera Kulemera Kwa Akazi Omwe Ali ndi PCOS
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PCOS ndi Zakudya: Kodi Low Carb Kumanja Kwa Inu?
Mudzapeza zambiri zothandiza pano pomwe.
Thandizo Pamene Mukulifuna
Ngati mukuvutika kuti muchepe, musachite mantha kupempha thandizo. Wolemba zakudya wothandizira (RDN) wolembetsa yemwe amadziwika pa PCOS akhoza kukuthandizani kupeza dongosolo lodya lomwe likukuthandizani. Ngati mukuvutika ndi kudya kapena kudya, RDN ikhoza kukuthandizani kusiya makhalidwe amenewa ndikuthandizani kukhala odya bwino.
Mofananamo, ngati simukudziwa momwe mungayambire kulemera kapena muyenera kusintha ntchito yanu, ganizirani kugwira ntchito ndi wophunzitsa.
Mawu Ochokera
Palibe njira yothetsera kuchepa kwachinsinsi kwa PCOS. Pamene akuyesera monga momwe zilili, samayesetsedwe kuyamwa zakudya zomwe zimalonjeza kutaya mwamsanga. M'malo mwake, yang'anani pa kusintha kosatha kwa moyo wanu komwe kudzakuthandizani kuchepetsa thupi lanu ndikutaya nthawi yaitali.
> Chitsime:
> Skubleny D. Zotsatira za Opaleshoni ya Bariatri pa Polycystic Ovary Syndrome: Kusanthula Mwachidule ndi Kusanthula Meta. Zovala Opaleshoni . 2016 Jan; 26 (1): 169-76.