Ndikudabwa ndi Chakudya Chamtundu Chotani Chachikulu Kwa PCOS? Yesani DASH
Mukudabwa kuti pulogalamu yabwino kwambiri ya zakudya ndi iti? Nyuzipepala ya US ndi World Report inayesa ndikuyikapo chakudya cha 35 ndi zopereka kuchokera ku gulu la akatswiri a zaumoyo. Kuti zikhale zapamwamba, zakudya ziyenera kukhala zosavuta kutsata, zowonjezera, zotetezeka komanso zothandiza kuchepetsa kulemera ndi kupewa matenda a shuga ndi matenda a mtima. Wopambana (kwa zaka zisanu ndi chimodzi mzere) anali chakudya chovomerezedwa ndi boma cha Stop Stop Dermal (DASH).
Kodi DASH Diet ndi chiyani?
Zakudya za DASH poyamba zinalengedwa kuti zichepetse kuthamanga kwa magazi . Amakhala ndi zipatso zambiri, ndiwo zamasamba, mbewu zonse, ndi mkaka wochepa mkaka ndi mafuta odzaza, cholesterol, mbewu zoyengedwa, sodium ndi maswiti. (Maphikidwe a PCOS Nutrition Center Cookbook , pamodzi ndi mapulani ake a masabata anayi, amatsata ndondomeko izi.)
Ndi zakudya zonse kunja uko, chakudya cha DASH chingakhale chabwino kwa amayi omwe ali ndi PCOS. Mu kafukufuku wofalitsidwa mu Journal of Hormone ndi Research Metabolic, amayi olemera kwambiri omwe ali ndi PCOS omwe adatsatira DASH kudya zakudya zomwe zinatayika pamimba ndipo zinawonetsa kusintha kwakukulu kwa insulin kukana ndi zizindikiro zotupa .
Nazi zifukwa zisanu ndi chimodzi zomwe zimachititsa kuti chakudya cha DASH chili chabwino kwa amayi omwe ali ndi PCOS.
Kuphweka Kumatsatira
Chimodzi mwa zinthu zabwino kwambiri zokhudza chakudya cha DASH ndi chinthu chomwe chinamuthandiza kukhala wolemekezeka kwambiri pakati pa akatswiri a zaumoyo ndi kuti n'zosavuta kutsatira. Palibe mfundo zofufuzira, chakudya , kapena zopatsa mphamvu zomwe zili ndi zakudyazi.
Zomwe mukuyenera kuchita ndi kuchepetsa kudya zakudya zam'thupi zowonjezera, zakumwa zamchere, ndi zamchere zomwe mumadya.
Olemera mu Zipatso ndi Zamasamba
Chakudya cha DASH chimalimbikitsa mavitamini 4 mpaka 5 a zipatso ndi ndiwo zamasamba . Ichi ndi chifukwa chakuti zakudya monga potassium, calcium, magnesium, ndi fiber ndizofunika polimbana ndi kuthamanga kwa magazi.
Mudzapeza zakudya zonsezi komanso kudya zakudya zowonjezera zipatso ndi ndiwo zamasamba. Nkhani yabwino ndi yakuti zakudya izi zingathandizenso kuchepetsa matenda a shuga ndi shuga.
Kuwonjezera Kukwanira
Malangizo a ku America amalimbikitsa amayi kuti adye osachepetsa 25 gm ya fiber tsiku lililonse. Ndalamayi ikhoza kukumana mosavuta pa chakudya cha DASH. Kuphatikizapo kuthandizira kuchepetsa mafuta a mitsempha ya mitsempha, mpweya umadzaza ndi kukukhalitsa wochuluka. Zida zamatenda zimathandizanso kuchepetsa shuga ndi insulini.
Kutsika mu Sodium
Sodium yambiri imatha kupangitsa kuti magazi asokonezeke, kuwonjezera chiopsezo cha matenda a mtima. Ambiri Ammerika amadutsa malire a tsiku ndi tsiku a 2300 milligrams a sodium tsiku ndi tsiku (kukupatsani lingaliro, supuni imodzi ya mchere imapatsa mamiligalamu 2300 a sodium). Zokonzedwa kwa anthu omwe ali ndi kuthamanga kwa magazi, m'munsi mwa sodium DASH zakudya zimalimbikitsa kukhala ndi ma sodium pansi pa 1500 milligrams, ndipamwamba pa sodium American Heart Association imalimbikitsa anthu omwe ali ndi magazi ambiri.
Amatsindika Mtedza, Mbewu ndi Mbalame
Chakudya cha DASH ndi zakudya zochokera ku chomera ndi kutsimikizira kuti kuphatikizapo masentimita 4 mpaka asanu pamlungu wa mtedza , mbewu , ndi nyemba (malingaliro) osiyanasiyana. Zakudya zimenezi zimapereka chitsime chabwino cha fiber, komanso magnesium ndi potaziyamu kuti achepetse kuthamanga kwa magazi.
Kafukufuku wasonyeza kuti mafuta omwe ali ndi moyo wathanzi omwe amawotcha mafuta (Mafawa) ndi mafuta ophatikiza ndi mafuta (PUFAs) omwe amapezeka mu mtedza angapangitse insulini, androgens, ndi mafuta a kolesitoloni kwa amayi omwe ali ndi PCOS. Wothira mafuta, omega-3 fatty acids, mapuloteni, ndi mavitamini ndi minerals ofunika, mbewu zimakhalanso zokondweretsa za PCOS.
Tastier Chakudya
Mukamadya zakudya zopanda mchere wambiri, mumatha kumva kukoma kwake. Chakudya chimangokoma bwino. Kuti mutenge mchere, mugwiritseni ntchito zitsamba zatsopano, zitsamba, ndi zokometsetsa kuti mutenge kukoma kokoma kwa zakudya zonse.
> Chitsime
> Asemi Z, Esmaillzadeh A.DASH Zakudya, Kutsutsana kwa Insulini, ndi Seramu hs-CRP mu Polycystic Ovary Syndrome: A Randomzed Controlled Clinical Trial. Horm Metab Res . 2014.
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.