Monga wolemba zakudya wodyetsera zakudya omwe amalangiza akazi omwe ali ndi matenda a polycystic ovary nthawi zonse, limodzi la mafunso omwe ndimapeza kuchokera kwa amayi ndi okhutira. Amayi ambiri omwe ali ndi PCOS amawopa chakudya. Ngakhale n'kofunika kufufuza mtundu wanu ndi kuchuluka kwa chakudya, palibe chifukwa chowopa pamene akupereka zakudya zofunikira kwa PCOS.
Nazi zomwe muyenera kudziwa.
Kodi Zakudya Zam'madzi N'zotani?
Zakudya zamadzimadzi zimapangidwa ndi magulu a ma molekyulu, otchedwa saccharides. Sakcharides awa ali ndi kaboni, maatomu a hydrogen ndi oksijeni osiyanasiyana. Pali mitundu iwiri ya chakudya: zosavuta komanso zovuta. Zakudya zosavuta zimakhala ndi saccharides imodzi kapena ziwiri (mono- ndi di-saccharides, motsatira). Iwo ali makamaka shuga, omwe amapezeka mu chipatso, uchi, mkaka (monga lactose) ndi okoma malonda. Zakudya zokwanira zili ndi saccharides ambiri (polysaccharides) ndipo amadziwika kuti ndi zowonjezera ndi zitsamba zomwe zimapezeka masamba, tirigu, ndi nyemba. Makhalidwe amtunduwu amakhala ndi chiwerengero chochepa cha m'magazi kapena amawoneka m'magazi a shuga.
Udindo wa Zakudya Zam'madzi Athu
Chofunika kwambiri cha chakudya ndi kupereka mphamvu kwa thupi. Kuwonongeka kwa shuga mkati mwa maselo kumapanga mamolekyu a mphamvu zomwe zingagwiritsidwe ntchito.
Gulusi ndi gwero la mphamvu kwambiri m'thupi, ngakhale mapuloteni ndi mafuta angagwiritsidwe ntchito ngati kuli kofunikira. Pomwe mphamvu ikufunikira, shuga imasungidwa m'chiwindi monga glycogen, kenako imatha kupatutsidwa kuti ipange mankhwala ena, monga keratin (omwe amapezeka mu zikhomo), ribose (omwe amapezeka mu DNA ndi RNA) ndi hyaluronic acid (omwe amagwiritsidwa ntchito kupangira mafuta ).
Kuchulukitsa kwa shuga kumasandulika kukhala triglycerides ndi kusungidwa minofu yambiri .
Thupi Limagwiritsa Ntchito Bwanji Zakudya Zam'madzi?
Njira yopangira chimbudzi imayamba m'mimba monga chakudya chimagwidwa mu zigawo zawo za monosaccharide. Ambiri amasungidwa m'matumbo aang'ono pamene chakudya chambiri chimakhala ndi mavitamini apadera. Wowonjezera amafunidwa pang'onopang'ono kusiyana ndi chakudya chokha. Thupi la munthu liribe mavitamini ofunika kuti liwononge utsi. Mmalo mwake, mitsempha imagwera pansi mu madzi, gasi ndi zina zigawo zikuluzikulu ndi mabakiteriya m'mimba, kutchepetsera kayendedwe ka chakudya chomwe chimabweretsa kumverera kokwanira.
Zakudya zikagwera mu monosaccharide kapena zigawo zake zosavuta, zimalowa m'kati mwa m'mimba mwazi pamene zimapita ku chiwindi ndipo zimasanduka shuga. Chiwindi chimayang'anira kutsekemera kwa shuga m'magazi. Ngati mitsempha ya magazi ili pamwamba kwambiri, mphukira imabisa insulini kusunthira shuga m'maselo ndi m'magazi. Ngati nthenda ya shuga imayamba kugwa, glucagon imatumizidwa kuti iwonjezeke kuchuluka kwa shuga kuti chiwindi chimabwerera m'magazi.
Kodi Zakudya Ndi Zotani za Zakudya Zam'madzi?
Zakudya zotsatirazi zili ndi magawo:
- Mbewu
- Zipatso
- Zamasamba
- Nyemba ndi nyemba
- Mkaka ndi yogurt
Mbewu zambewu zimakhala ndi chakudya chokwanira kwambiri pa kutumikira, ndi mitundu yosiyanasiyana ya fiber. Njere zonse ndi mankhwala a bran zimakhala ndi mitsempha yochuluka kuposa yoyera ndi mbewu zoyengedwa. Mitengo imakhala yambiri, makamaka nyemba, nandolo, chimanga, ndi mbatata. Zomera zam'madzi kapena zowonjezera monga letesi, biringanya, ndi sikwashi zili ndi zocheperapo za wowuma. Zipatso zambiri zimakhala ndi shuga, ngakhale zikopa zili ndi mankhwala ambiri.
Kodi Ndizakudya Zambiri Zotani Tsiku Lililonse?
Ngakhale kuti palibe ndondomeko yeniyeni yomwe yaperekedwa, akuti 50% mpaka 60% ya makilogalamu ayenera kubwera kuchokera ku chakudya, makamaka makapu ovuta.
Popeza amayi omwe ali ndi PCOS amakhala ndi maulendo apamwamba otetezeka a insulini, amalimbikitsidwa kuti adye zakudya zowonjezera pang'ono, mwinamwake pansi pa 50% ya makilogalamu onse. Ambiri achikulire ayenera kudya 25g mpaka 35g wa fiber tsiku lililonse, ndipo azipereka shuga losavuta kapena yowonjezera ku 10 peresenti ya makilogalamu onse. Izi zikutanthauza kuti pa chakudya chambiri chokhala ndi makilogalamu 1,800, makilogalamu 900 mpaka 1,080 ayenera kubwera kuchokera ku chakudya, ndipo shuga ikhale yokwanira 45g pa tsiku.
Zakudya zathanzi ziyenera kukhala ndi mavitamini asanu ndi limodzi (6 ounce servings of whole grain carbohydrate), mapiritsi 3 mpaka 5 a masamba, ndi masamba awiri mpaka 4 a zipatso tsiku ndi tsiku. Sankhani masamba obiriwira ngati kuli kotheka, ndipo yesetsani kuchepetsa masamba obiriwira monga nandolo, chimanga, ndi mbatata. Zipatso zimapanga mchere wambiri kapena zokometsera m'malo mwa shuga wosakanizidwa monga makeke kapena keke. Yesani kupewa nyemba zoyera ndi zoyengedwa, ndipo musankhe m'malo mwa mkate, tirigu, ndi tirigu. Pogwiritsa ntchito zakudya zowonongeka ndi kuyang'anira makilogalamu, palibe chomwe chiyenera kuchoka malire. Koma dziwani kuti makilogalamu ndi maswiti akuthandizani kuti muzidya tsiku ndi tsiku.
Kwa malangizo odyetserako zokha, funsani ndi olemba zakudya olemba zakudya odziwa bwino zakudya pa PCOS.
Kusinthidwa ndi katswiri wa PCOS Angela Grassi, MS, RDN, LDN