Zakudya ndi moyo ndiwo njira zoyamba zothandizira amayi omwe ali ndi PCOS. Nazi izi 5 zigawo zofunika ku moyo wathanzi kwa PCOS.
1. Idyani zakudya zathanzi
Zoonadi, mukudziwa kuti zakudya zabwino ndi zofunika kwa PCOS koma kodi izi zikuphatikizapo chiyani? Azimayi omwe ali ndi PCOS ali ndi ziphuphu zambiri zomwe zimayambitsa kutayika kwa ma hormone (testosterone, luteinizing hormone ndi insulini).
Chakudya chomwe chimapangitsa kutupa kumagwira ntchito bwino kwa amayi omwe ali ndi PCOS. Chakudya chotsutsana ndi zotupa chimaphatikizapo zipatso zambiri ndi ndiwo zamasamba, kuchuluka kwa zakudya zamtundu wa GI zopanda mphamvu (oats, quinoa), ndi zakudya zowonjezera mafuta omega-3 monga nsomba (salimoni, tuna, trout), mtedza , mbewu , ndi mapepala.
Gawo lofunika la chakudya chamtundu wa PCOS ndi kufalitsa zakudya zakumagawidwe mofanana tsiku lonse m'malo mwa ambiri kamodzi. Izi zidzathandiza kuchepetsa shuga wa magazi ndikuchepetsa kuchepa kwa insulini. Idyani chakudya chokwanira cha chakudya pa chakudya ndi chakudya chokwanira, pafupi kotala la mbale yanu, kuti mukhale oyenera.
2. Kuchita Zochita Nthawi Zonse
Zakudya zokha sizikwanira kuti muzisamalira bwino PCOS. Chifukwa chakuti ali ndi mautchi apamwamba a testosterone, amayi omwe ali ndi PCOS amakonda kupanga minofu mosavuta kuposa omwe alibe chikhalidwe. Minofu yowonjezera imapanga kuchulukitsa kwa thupi kotero mumatentha makilogalamu bwino kwambiri, ndipo zimakuthandizani kugwiritsa ntchito shuga bwino chifukwa cha kuchepa kwa insulini yochepa.
Yesetsani kukhala ndi masiku awiri a kulemera kwa mlungu uliwonse kuti mumange ndi kusunga minofu.
Kuwonjezera ntchito zambiri m'tsiku lanu ponyamula masitepe mmalo mwa elevator, kuyimitsa galimoto yanu pakhomo, kapena kuyenda maulendo ang'onoang'ono masana kapena kupuma kungawononge thanzi lanu ndikuthandizani kukhala ndi insulini yochepa.
Anthu ena amaona kuti ogwiritsira ntchito zolimbitsa thupi amathandizira kuwonjezera masitepe awo tsiku ndi tsiku komanso ngakhale mpikisano ndi ogwira nawo ntchito kapena abwenzi.
3. Tengani zambiri za tulo
Kugona, kapena kusowa kwake, kumakhudza kwambiri thanzi la amayi omwe ali ndi PCOS. Kulephera kugona kumakhudzana ndi kuchepetsa kuthamanga kwa insulini komanso mavuto ena otaya thupi. Kugona mokwanira kunagwirizananso ndi kudya kwakukulu kwa zakudya zamagazi.
Zasonyezedwa kuti amayi omwe ali ndi PCOS ali ndi apamwamba kwambiri obettive apnea apnea (OSA), omwe amachititsa kuti asiye kupuma pamene agona. Ngakhale kulemera kwakukulu kungakhale chinthu cha OSA, ma teti apamwamba a testosterone, omwe amakhudza kugona kwa ubongo mu ubongo, ndi chinthu china. Ngati mwakuuzidwa kuti mumaluma, simungapezetu kugona kwabwino, kapena mumatopa nthawi zonse patsiku, ganizirani kupeza phunziro lagona kuti muyesedwe kwa OSA. Chithandizo chimaphatikizapo kugwiritsira ntchito makina a CPAC ndipo zingakupangitseni kukhala ndi mphamvu zambiri komanso nthawi yosavuta kuchepa.
4. Pitirizani Kupsinjika Maganizo
Kusokonezeka maganizo ndi gawo la tsiku lonse. Ngati sungatheke, kupanikizika kwa nthawi yaitali kungayambitse matenda aakulu monga kuthamanga kwa magazi ndipo zingayambe kuwonjezeka kwa cortisol ndi maselo a insulini omwe amathandiza kuti pakhale kulemera .
Ngati mukumva kuti simungathe kupirira nkhawa zanu, ganizirani njira yothetsera nkhawa yomwe ikugwiritsidwa ntchito ndikuthandizani kuthana ndi mavuto. Kuyenda nthawi zonse, kusinkhasinkha kapena yoga ndizochita zomwe zingachepetse kortisol ndi ma insulini m'mayi omwe ali ndi PCOS.
5. Sungani Zolemera Zanu
Azimayi omwe ali ndi PCOS amakhala ndi mavuto ochulukirapo pang'onopang'ono ndi PCOS. Insulin ndiyonse, chilakolako chofuna kudya chomwe chimalimbikitsa mafuta osungirako mafuta, ndicho chifukwa chake amayi ambiri omwe ali ndi vutoli amamva mofulumira kwambiri.
Kutsata zigawo zofunika za moyo wabwino wa PCOS zomwe takambirana pano zingathandize kuthandizira kulemera.
Zakudya zolimbitsa thupi zomwe zimalimbikitsa kulemera kwakukulu kokha zimapangitsa kuti yo-yo idye chakudya. Ngati mukuvutika kuti mukhale wolemera, ganizirani kuyankhulana ndi munthu wolemba zakudya wodyetsa zakudya omwe amadziwika kuti PCOS kuti akuthandizeni.