Kune zvakawanda zvePCOS mabhuku ezvokudya uye mapurogiramu anotengeswa paIndaneti uye mune mabhuku mabhuku. Zvimwe zvezvokudya zvePCOS zvinowanikwa pasi-carb kana pasi glycemic index (pasi-GI). Unogona kuwana mazano akafanana nekuverenga bhuku re South South Diet.
Zvishomanana zvePCOS mabhuku ezvokudya zvinoshandisa mbiriso yekudya kana vegan kudya. Mamwe maPCOS mabhuku ezvokudya anoita kunge musanganiswa wemafungiro akasiyana, ose akaiswa pamwe chete, ane mazita akaoma ezvamungadya uye asingakwanisi kudya.
Aya mabhuku ePCOS ezvokudya nemapurogiramu anopikira kuti kana iwe ukangoramba uchidya chirongwa chekanguva chakawanda, iwe uchaita pamuviri. Chiremba wako angangodaro akafunga kuti achiedza kudya-carb kana kuti pasi glycemic index feed yePCOS.
Asi imwe yezvokudya izvi zvePCOS ingakubatsira here kuti uwane pamuviri?
Tsvakurudzo paPACOS Diet
Kunyange zvazvo dzakawanda zvezvipfeko zvePCOS dzinoti dzinobva pakutsvakurudza, chokwadi chechinhu chacho ndechokuti hapana kudya kwakasiyana kwakaratidzwa kuwedzera mukana wekuita pamuviri kuvakadzi vane PCOS. Panogona kunge kune humwe hupupuri hwehutachiona hwePCOS - - mune mamwe mazwi, nyaya dzekuti sei-uye-saka akazvitakura mushure mokutanga kudya kumwe. Asi nyaya idzi hadziratidzi kuti kudya kunobatsira chaizvoizvo kuti vatange kubata pamuviri.
Ikoko kwakanga kune chidzidzo chimwe chete, chakabudiswa muAmerican Journal of Clinical Nutrition munaJuly 2010, iyo yakawana kuti vakadzi vane PCOS vakatanga uye vakachengetedza maitiro ekuderera-glycemic kuratidza kuti nguva yavo yokuenda kumwedzi yakawanda.
Muchidzidzo chacho, 95% yevakadzi vanochengeta gorosi-GI yezvokudya vakanga vavandudza maitiro akaenzana, vachienzanisa ne 65% chete yevakadzi vakanga vachidya kudya kwakanaka, asi kwete zvakaderera pasi-GI.
Zvisinei, chidzidzo ichi chakanga chiri chiduku muhukuru, uye kutora mimba kwakanga kusingatariswi.
Zvokudya Zvokutanga uye Kuedza Kuita kwePCOS
Kunyange zvazvo kudya kwakakwana kusati kwaratidzwa kubatsira vakadzi vane PCOS kutora pamuviri, zvidzidzo zvakawanda zvakaratidza kuti kurasikirwa kwehutano hwakanaka kunogona kubatsira.
Kutsvakurudza kunoratidza kuti kurasikirwa ne 5 kusvika ku10% yehuwandu hwemazuva ako kana uine uwandu hwehuwandu, hunogona kubatsira kuvhara kudzoka uye kunyange kukubatsira kuti uwane kubudirira.
Kuita zvekudzidzira kwakaratidzwa zvakare kuvandudza mitero yevakadzi vane PCOS. Cherechedza, zvisinei, zvakakosha kuti usapinda mumvura, sezvo kurovedza muviri kwakanyanya kunogona kukuvadza kubata pamuviri . Kurovedza marathon kunobuda ikozvino. Maminitsi makumi matatu emubhadharo wemaitiro, katatu pavhiki, inofanira kunge yakanaka, asi taura nachiremba wako kuti uone yakanakisisa yekurovedza nguva yako.
Paunosarudza chirongwa chekudya, kunze kwekuti uone kuti kudya kune utano uye kunosanganisira mishonga nemafuta ane utano muviri wako unoda, zvakakosha kusarudza kudya kwaunogona kunamatira. Kana kudya kunopesana zvakanyanya kana kunosanganisira kubvunzurudza tsanangudzo dzakawanda dzezvakanaka nezvakaipa, iwe haunzwisisi kuichengeta kwenguva yakareba zvakakwana kuti uone kuora kwezvibereko.
Kana pasi-GI rekudya ichiita sekanaka kwauri, uye iwe unogona kunamatira pazviri, saka hapana chakaipa mukuchiedza. Zvisinei, kana isisiri kudya iwe unogona kubatisana, uye iwe unonzwa uchinetseka ne-basic-calorie, kudya-mafuta-mafuta, ipapo enda nayo.
Kurasikirwa nekurema kwakanyanya nenzira ine utano ndiyo chete yekutsvakurudza-nzira inoratidzira yekudya-yakabatana yekuberekwa neCPOS.
Sources:
Crosignani PG, Colombo M, Vegetti W, Somigliana E, Gessati A, Ragni G. "Vanorema uye vanopfuvura vanorwara vanorwara nemaprocystic ovari: kuwedzera kwakafanana mune zvirevo zveanthropometric, physiological ovarian, uye chibereko chekubereka chinokonzerwa nokudya." Kuberekwa kwevanhu . 2003 Sep; 18 (9): 1928-32.
Farshchi H, Rane A, Rudo A, Kennedy RL. "Zvokudya uye kudya kunovaka muviri mu polycystic ovary syndrome (PCOS): zvinonyorera kutarisira utano." Nyaya yeOstetrics uye Gynecology . 2007 Nov; 27 (8): 762-73.
Kate A Marsh, Katharine S Steinbeck, Fiona S Atkinson, Peter Petocz naJennie C Brand-Miller. "Migumisiro yakaderera glycemic index kana ichienzaniswa nechikafu chinowanikwa zvakakwana pa polycystic ovary syndrome." The American Journal of Clinical Nutrition . Vol. 92, Nha. 1, 83-92, July 2010.
Kate Marsha1, Jennie Brand-Millera1. "Kudya kwakakwana kwevakadzi vane polycystic ovary syndrome?" British Journal of Nutrition. 2005, 94: 154-165.