Azimayi omwe ali ndi matenda a polycystic ovarian (PCOS) nthawi zambiri amakhala ndi vuto la kuthamanga kwa insulini kumayambitsa shuga wambiri wamagazi ndipo angapindule chifukwa chodya chakudya chochepa cha glycemic index .
Koma patatha tsiku lalitali la ntchito komanso / kapena kusamalira banja lanu, zingakhale zovuta kulingalira za kukonzekera chakudya chamadzulo, osaphunzira kuphunzira kuphika maphikidwe atsopano.
Uthenga wabwino ndikuti, kusintha kwa zakudya zochepa za glycemic index (GI) sikuyenera kukhala kovuta ndipo sizikutanthauza kuti muyenera kukhala akapolo otentha kwa maola ambiri pa nthawi.
Onani malingaliro awa pa chakudya chamadzulo chochepa.
Chakudya Chakudya Chamadzulo
Palibe lamulo kuti muyenera kudya chakudya chamadzulo kapena chakudya chamasana kwa chakudya; Ndimakonda kupanga chakudya chamadzulo chamadzulo.
Omelets, chofufumitsa cha ku France pogwiritsa ntchito mkate wambiri wa tirigu kapena wotsika kwambiri wa kagawodi, kapena hayi ya mbatata ndi masamba ndi soseji zonse zimakhala zosavuta kupanga ndipo zimatha kusintha mosavuta ku zakudya zochepa zowonongeka.
Msuzi Usiku
Inunso simungakhale ophweka kwambiri kusiyana ndi mbale ya msuzi ndi saladi. Pangani mphika waukulu wa supu yomwe mumaikonda ndikuzizira mbali zina. Chosavuta kusamba ndi kubwezeretsanso usiku wapadera kwambiri.
Cholinga cha msuzi omwe ali olemera kwambiri m'magulu a masamba omwe amakhala otsika. Chotsani msuzi wochokera ku msuzi ndi masamba ambiri otsika, monga nkhuku ndi ndiwo zamasamba kapena ng'ombe kapena bowa, kapena masamba a purees, monga kolifulawa ndi supu ya leek, ndizosavuta zochepetsera GI.
Khalani kutali ndi mapepala apamwamba a GI starchy, monga peyala yogawanika, chowder chimanga kapena supu ya mbatata, zomwe zingayambitse shuga za magazi.
Low GI Pasitala
Patsani pasita yanu yonse ya tirigu, otsika mavitamini kapena masamba (monga sipinachi kapena phwetekere) ndikupanga mapulogalamu omwe mumawakonda - spaghetti ndi meatballs, bakedti kapena lasagna. Zomwezi ndizopambana chifukwa amazimiranso bwino; Pangani lasagna kwambiri ndikugwiritsanso gawo limodzi mufiriji.
Mukhozanso kusinthana ndi zikopa za pasitala, monga julienne zukini kapena spaghetti sikwashi, kapena mutumizire msuzi wanu pa sipinachi yosavuta.
Kazingani mwachangu
Chimodzi mwa zakudya zomwe ndimazikonda kwambiri ndi mpunga wophika. Sakani masamba omwe mumawakonda (Ndimasunga masamba ophikira mufiriji chifukwa cha mausiku otanganidwa) mu mafuta pang'ono kapena mafuta a canola mpaka atatha.
Mukhoza kuponyera msuzi wa soya pang'ono ndikugwiritsira ntchito mpunga wofiira kapena kuponyera mpunga wofiira mu poto ndi ndiwo zamasamba. Sakanizani dzira kapena awiri ndi kuwonjezera ku mpunga ndi masamba osakaniza ndikuponyera ndi soya msuzi.
Inde, mungathe kuwonjezera nyama ku chipwirikiti chanu; nkhuku, nkhumba komanso shrimp ndizo njira zonse zowonjezera mapuloteni. Onetsetsani kuti nyama yanu yophikidwa bwino musanawonjezere masamba anu.
Mwamsanga Chakudya Chakudya
Njira ina yabwino ndikutenga nkhuku zowola kuchokera ku golosale ndikutumikira ndi saladi kapena mbali ya ndiwo zamasamba kapena zokazinga.
Sungani zotsalirazo ndikugwiritsa ntchito nkhuku kuti muzidya zina pamapeto pa sabata. Mukhoza kupanga saladi ya nkhuku (Ndimakonda nkhuni, maapulo odulidwa, celery, ndi pecans), nkhuku fajitas, nkhuku quesadillas (mungapeze zitsamba zochepa m'magolosa anu) kapena mungapangire masangweji a nkhuku ochepa (don Musaiwale 100% chakudya chonse cha tirigu!).
Chili
Chili ndi yosavuta komanso yathanzi komanso imatha kupangidwa ndi wophika. Ingotaya zowonjezera zanu m'mawa, ziyike pansi ndikuzisiya tsiku lonse.
Ndimagwiritsira ntchito zitini ziwiri za nyemba zomwe ndiri nazo muzinthu zanga (nyemba za impso, nyemba nyemba, nyemba zonyezimira zonse zimagwira ntchito bwino), timatha timitengo ta tomato komanso tomato wambiri. Mukhozanso kusungunula nyama zina (adyo, anyezi, kaloti, udzu winawake wambiri komanso / kapena tsabola wobiriwira) ndi nyama ya pansi (ng'ombe kapena Turkey zikugwira bwino ntchito) ndikuonjezeranso mphikawo.
Nyengo ndi ufa wophika kuti mulawe. Tumikirani pa mpunga wofiira.
Sungani Patsogolo
Chinsinsi cha kusintha kwa zakudya zanu ndikukonzekera patsogolo.
Khalani pansi sabata iliyonse ndikudziwe zomwe mukufuna kuphika kuti mudye chakudya ndipo onetsetsani kuti mugula chilichonse chomwe mukufuna. Pali tani ya mawebusaiti omwe amapereka malingaliro ena kumadyerero otsika a glycemic.