Kunezinhlobo eziningi zezincwadi nezinhlelo zokudla ze- PCOS ezithengiswa ku-intanethi nakwezincwadi zokuthenga. Ezinye izidlo ze-PCOS ziyi-low-carb noma inkomba ephansi ye-glycemic (ukudla okuphansi kwe-GI). Ungathola iseluleko esifanayo ngokufunda ibhuku le-South Beach Diet.
Amabhuku ambalwa we-PCOS yokudla adinga ukudla okuluhlaza noma i-vegan yokudla. Ezinye izincwadi ze-PCOS zokudla zibonakala ziyingxube yemibono ehlukene, zonke ziphonswa ndawonye, nezinhlu eziyinkimbinkimbi zezinto ongadla futhi ezingenakuzidla.
Lezi zinhlelo nezinhlelo zokudla ze-PCOS zithembisa ukuthi uma nje ugcine uhlelo lwazo lokudla isikhathi esithile, uzokhulelwa. Udokotela wakho kungenzeka ukuthi uphakamise ukuzama i-carb ephansi noma ukudla okuphansi kwe-glycemic index ye-PCOS.
Kodwa ingabe enye yalezi zokudla ze-PCOS ingakusiza ukhulelwe?
Ucwaningo nge-PCOS Diet
Nakuba eziningi zalezi zidlo ze-PCOS zithi zisekelwe ocwaningweni, iqiniso le ndaba ukuthi akukho ukudla okukhethekile okuboniswe ukwandisa amathuba okukhulelwa kwabesifazane abane-PCOS. Kungase kube khona ubufakazi obunamaphutha bokudla kwe-PCOS - ngamanye amazwi, izindaba zendlela ukuthi-ke-ke-ke-ke wakhulelwa emva kokuqala ukudla okukhethekile. Kodwa lezi zindaba azibonakali ukuthi ukudla yilokho okwenziwe ngempela ukuthi bakhulelwe.
Kwakukhona ucwaningo olulodwa, olwanyatheliswa ku-American Journal of Clinical Nutrition ngoJulayi 2010, oluthola ukuthi abesifazane abane-PCOS abaqalile futhi bagcina ukudla kwe-index low-glycemic babe nemijikelezo yabo yokuya esikhathini esivamile.
Esicwaningweni, abesifazane abangama-95% abagcina ukudla okuphansi kwe-GI base bephucule imijikelezo ejwayelekile, uma kuqhathaniswa namaphesenti angu-65 kuphela kwabesifazane abadla ukudla okunempilo, kodwa hhayi ngokuqondile i-GI ephansi.
Kodwa-ke, lolu cwaningo lwaluyingcosana, futhi izinga lokukhulelwa alingabhekwa.
Ukudla okuyisisekelo nokuzivocavoca kwe-PCOS
Nakuba ukudla okuqondile akubonwanga ukusiza abesifazane abane-PCOS ukuba bakhulelwe, izifundo eziningana zibonise ukuthi ukulahleka kwesisindo esinempilo kungasiza.
Ukucwaninga kubonisa ukuthi ukulahlekelwa isisindo sakho samanje nje ku-5 kuya ku-10 kuphela uma ukhuluphele ngokweqile, kungasiza ukubuya kwe-ovulation futhi kukusize ufeze ukukhulelwa.
Ukuzivocavoca uye kwaboniswa ukuthuthukisa izinga lokukhulelwa kwabesifazane abane-PCOS. Kodwa-ke, phawula ukuthi kubalulekile ukuthi ungahambi ngokweqile, njengoba ukuzivocavoca ngokweqile kungalimaza imizamo yokukhulelwa . Ukuqeqeshwa kwe-marathon kuphuma manje. Imizuzu engamashumi amathathu yokuzivocavoca kwama-aerobic, kathathu ngesonto, kufanele ihambe kahle, kodwa khuluma nodokotela wakho ukuze uthole uhlelo oluhle kakhulu lokuzivocavoca ngawe.
Uma ukhetha uhlelo lokudla, ngaphandle kokuqinisekisa ukuthi ukudla kunempilo futhi kufaka izakhi kanye namafutha enempilo umzimba wakho udinga, kubalulekile ukukhetha ukudla ongakunamathela. Uma ukudla kunciphisa ngokweqile noma kuhilela ukubonisana nezinhlu eziningiliziwe zokudla okuhle nokubi, awunakwenzeka ukuwugcina isikhathi eside ngokwanele ukubona imiphumela yokulahlekelwa isisindo.
Uma ukudla okuphansi kwe-GI kubonakala kukulungile kuwe, futhi ungakwazi ukunamathela kuso, khona-ke akukho lutho olulimalayo ekulindeni. Kodwa-ke, uma kungewona ukudla ungakwazi ukunamathela, futhi uzizwa ukhululekile kakhulu nge-base-calorie eyisisekelo, ukudla okunamafutha aphansi, bese uhamba nalokhu.
Ukulahlekelwa isisindo esiningi ngendlela enempilo yindlela kuphela yokucwaninga-okuqinisekisiwe yokudla okuphathelene nokudla ne-PCOS.
Imithombo:
Crosignani PG, Colombo M, Vegetti W, Somigliana E, Gessati A, Ragni G. "Iziguli ezithwala ngokweqile futhi ezinamandla kakhulu ezinama-polycystic ovaries: ukuthuthukiswa okufanayo phakathi kwezinkomba ze-anthropometric, i-ovarian physiology, kanye nesilinganiso sokuzala ngenxa yokudla." Ukukhiqizwa kwabantu . 2003 Sep; 18 (9): 1928-32.
Farshchi H, Rane A, Love A, Kennedy RL. "Ukudla nokudla okunomsoco we-polycystic ovary syndrome (i-PCOS): izikhombisi zokuphathwa komsoco." I-Journal ye-Obstetrics ne-Gynecology . 2007 Nov; 27 (8): 762-73.
Kate A Marsh, Katharine S Steinbeck, Fiona S Atkinson, Peter Petocz noJennie C Brand-Miller. "Umphumela wenkomba ephansi ye-glycemic uma kuqhathaniswa nokudla okunempilo okuvamile kwi-polycystic ovary syndrome." I-American Journal of Clinical Nutrition . I-Vol. 92, No. 1, 83-92, Julayi 2010.
Kate Marsha1, Jennie Brand-Millera1. "Ukudla okungcono kwabesifazane abane-polycystic ovary syndrome?" I-British Journal Yokudla. 2005, 94: 154-165.