Uhlelo Lokudla Kwemifino YaseNdiya Kwabesifazane be-PCOS

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I-Polycystic Ovary Syndrome (i-PCOS) inkinga evame kakhulu ye-hormonal eyenzeka phakathi kwabesifazane ngesikhathi sokuzala. Ithinta abesifazane ababalelwa ku-8-10%. Abesifazane abane-PCOS ngokuvamile banezikhathi ezingavamile noma ezinde zokuya esikhathini noma amazinga we-hormone wesilisa (androgen) amaningi. Ama-ovaries abo angakha amaqoqo amaningi amancane oketshezi (follicles) futhi ahluleke ukukhipha amaqanda njalo.

Ukuntuleka kwama-ovulation kuguqula amazinga e-estrogen, progesterone, follicle stimulating hormone, kanye ne-luteal hormone. Amazinga e-Estrogen ne-progesterone aphansi kunokujwayelekile, kanti amazinga e-androgen aphakeme kunokujwayelekile. Ama-hormone abesilisa ngokweqile aphazamisa umjikelezo wokuya esikhathini, okuholela ekutheni abesifazane abane-PCOS babe nezikhathi ezingejwayelekile. Lokhu kuholela ezingeni eliphakeme le-insulin emzimbeni wabesifazane elibangela ukukhuluphala ^[1] .

Owesifazane one-PCOS kufanele abe ekudleni okuzobanikeza ukudla okunomsoco ngenkathi begcina amazinga abo e-insulin. Lokhu, nakho, kungasiza ekuvimbeleni ukuzuza kwesisindo esingahlosiwe, okungaba nzima ukulahlekelwa yile nkinga ethile.

Izinkombandlela Zokudla Kwamaveji AmaNdiya Kwabesifazane abane-PCOS

Abesifazane abane-PCOS kufanele bagweme ukusetshenziswa kwekhalori eliminyene, ukudla okusetshenzisiwe njengoba kungadala ukuzuza kwesisindo. Ngezansi uhlelo lokudla lwabesifazane abane-PCOS. Khetha okukodwa kuhlobo ngalunye lokudla ^[okubili] .

Izinketho zesiphuzo ekuseni

• 1 inkomishi yetiye eliluhlaza ^[3]
• 1 inkomishi itiye elinamakhambi
• 1 inkomishi itiye spearmint ^[4]
• 1 inkomishi yelamula noju lwetiye
• 1 inkomishi yetiye yesinamoni ^[5]
• 1 ingilazi yejusi eluhlaza eyenziwe ngomuthi webhodlela, ikhukhamba, iminti nolamula.

Izinketho zokudla kwasekuseni

• 1 inkomishi yama-oats enezithelo zakho ozithandayo zisikiwe
• IJowar roti enemifino eluhlaza ^[okubili]
• 2 idlis futhi sambhar
• 1 inkomishi kakolweni upma
• Isitsha esingu-1 se-ragi noma i-moong dal khichri
• 1 ukolweni dosa
• Izithelo ezisezingeni eliphansi ze-glycemic ezinjenge-cherries namajikijolo ^[6] .

Izinketho zokudla kwasekuseni

• 1 inkomishi yesobho semifino ^[7]
• 1 isithelo esifana nobhanana noma isapota
• Itiye eliluhlaza ^[3]
• & indebe ye-frac12 yamantongomane ahlanganisiwe nembewu

Izinketho zasemini

• 1 inkomishi irayisi ensundu enongiwe ^[8] Isitsha esingu-1 semifino eluhlaza njenge-broccoli, amahlumela ase-brussels, ukholifulawa, ubhontshisi nemidumba
• 2-3 ama-chapati amaningi okusanhlamvu + 1 isitsha imifino eluhlaza + 1 inkomishi yogathi ^[9]
• 1 inkomishi irayisi elinsundu + 1 inkomishi dal (labia, rajma noma chana) + 1 isitsha semifino eluhlaza
• 1 chapati + uhhafu wenkomishi yelayisi elinsundu + 1 isitsha semifino eluhlaza ephekiwe + ikhukhamba noma isaladi eluhlaza

Izinketho zokudla kusihlwa

• Izithelo ezi-2-4 ezomile njengama-alimondi noma ama-walnuts [10]
• 1 inkomishi ihlumela isaladi + & frac12 inkomishi yobisi lwebhotela
• 1 isithelo esine-fiber njengegavava
• 2-3 fibre noma amabhisikidi e-multigrain

Izinketho zesidlo sakusihlwa

• 2 chapati + 1 inkomishi dal / raita
• Isitsha esingu-1 semifino eluhlaza ^[7]
• 1 inkomishi ye-quinoa isaladi ^{[ishumi nanye]}
• I-2 encane ye-Bajra (amabele) roti ne-1 cup raita / dal
• 1 inkomishi upma imvubelo
• Isobho semifino

Isikhathi sokulala

• Amanzi afudumele ngesinamoni ^[5]

Imihlahlandlela Yezokudla Yabesifazane Abane-PCOS

• Faka ufulawa wekolweni ovamile ngamabele noma ufulawa we-multigrain.
• Gwema ukudla okusetshenzisiwe nokungafuneki.
• Sebenzisa isobho elicacile lemifino okungenani kanye ngosuku.
• Hlela ukudla kwakho ngokukufaka ekudleni okuncane okungu-5-6 ngosuku.
• Yidla ukudla okungu-1-2 kwezithelo ngosuku.
• Thatha amaprotheni emithonjeni esuselwa ezitshalweni ezinjengezinhlamvu, izinkukhu kanye ne-tofu.
• Isaladi eluhlaza / imifino eluhlaza ephekiwe ibalulekile njengoba iqukethe ifayibha eningi yokudla.
• Zama ukuthola izindlela zokupheka ezintsha ukuze uzigcine umnandi!
• Ungeqi ngaphezu kwezinkomishi ezi-3-5 zetiye eliluhlaza nsuku zonke.
• Ungaphuthelwa ngamanzi esinamoni njengoba kungasiza ukukhipha ubuthi emzimbeni.
• Faka ukuzivocavoca umzimba enkambisweni yakho yansuku zonke.
• Gxila ekutholeni ukulala ngokwanele.

1. [1]Ndefo, U. A., Eaton, A., & Green, M. R. (2013). I-Polycystic ovary syndrome: ukubuyekezwa kwezinketho zokwelashwa kugxilwe ezindleleni zemithi. I-P & T: iphephabhuku elibuyekezwa ngontanga lokuphathwa kwe-formulary, 38 (6), 336-355.
2. [okubili]UDouglas, C., Gower, B. A., Darnell, B. E., Ovalle, F., Oster, R. A., & Azziz, R. (2006). Indima yokudla ekwelapheni i-polycystic ovary syndrome. Ukuzala nokuzala, 85 (3), 679-688. i-doi: 10.1016 / j.fertnstert.2005.08.045
3. [3]UGhafurniyan, H., Azarnia, M., Nabiuni, M., & Karimzadeh, L. (2015). Umphumela wokukhishwa kwetiye eluhlaza ekuthuthukisweni kokuzala ku-estradiol valerate-indened polycystic ovarian syndrome kumagundane. Ijenali yase-Irani yocwaningo lwemithi: IJPR, 14 (4), 1215.
4. [4]USadeghi Ataabadi, M., Alaee, S., Bagheri, M. J., & Bahmanpoor, S. (2017). Iqhaza Lamafutha Abalulekile kaMentha Spicata (Spearmint) ekubhekaneni nokuphazamiseka kweReverse Hormonal neFolliculogenesis ku-Polycystic Ovarian Syndrome kuRat Model. Umbiko wezemithi othuthukile, 7 (4), 651-654. i-doi: 10.15171 / apb.2017.078
5. [5]UDou, L., Zheng, Y., Li, L., Gui, X., Chen, Y., Yu, M., & Guo, Y. (2018). Umphumela wesinamoni ku-polycystic ovary syndrome kwimodeli yegundane. I-biology yokuzala kanye ne-endocrinology: RB&E, 16 (1), 99. doi: 10.1186 / s12958-018-0418-y
6. [6]USordia-Hernández, L.H, Ancer, P. R., Saldivar, D. R., Trejo, G. S., Servín, E. Z., Guerrero, G. G., & Ibarra, P. R. (2016). Umphumela wokudla okuphansi kwe-glycemic ezigulini ezine-polycystic ovary syndrome nokugcotshwa-isilingo esilawulwa ngokungahleliwe. Ama-obstetrics emitholampilo nokuhlola kanye ne-gynecology, 43 (4), 555-559.
7. [7]URatnakumari, M. E., Manavalan, N., Sathyanath, D., Ayda, Y. R., & Reka, K. (2018). Fundela Ukuhlola Izinguquko ku-Polycystic Ovarian Morphology ngemuva kokungenelela kwe-Naturopathic ne-Yogic. Ijenali yamazwe omhlaba yeyoga, 11 (2), 139-147. i-doi: 10.4103 / ijoy.IJOY_62_16
8. [8]I-Cutler, D.A., Ukuziqhenya, S. M., & Cheung, A. P. (2019). Ukufakwa okuphansi kwefayibha yokudla ne-magnesium kuhlotshaniswa nokuphikiswa kwe-insulin kanye ne-hyperandrogenism ku-polycystic ovary syndrome: Isifundo seqembu. Isayensi yokudla nomsoco, 7 (4), 1426-1437. i-doi: 10.1002 / fsn3.977
9. [9]URajaeieh, G., Marasi, M., Shahshahan, Z., Hassanbeigi, F., & Safavi, S. M. (2014). Ubudlelwano phakathi kokutholwa kweMikhiqizo Yobisi nePolycystic Ovary Syndrome Kwabesifazane Ababhekise Emitholampilo Yase-Isfahan University of Medical Science ngo-2013. Iphephabhuku lomhlaba wonke lemithi yokuvikela, 5 (6), 687-694.
10. [10]Kalgaonkar, S., Almario, R. U., Gurusinghe, D., Garamendi, E. M., Buchan, W., Kim, K., & Karakas, S. E. (2011). Imiphumela ehlukile yama-walnuts vs ama-alimondi ekuthuthukiseni imingcele ye-metabolic ne-endocrine ku-PCOS. Ijenali yaseYurophu yokudla okunempilo, 65 (3), 386.
11. [ishumi nanye]UDennett, C. C., noSimon, J. (2015). Indima ye-polycystic ovary syndrome empilweni yokuzala kanye ne-metabolic: ukubuka konke nezindlela zokwelashwa. Isifo sikashukela: incwadi ye-American Diabetes Association, 28 (2), 116-120. i-doi: 10.2337 / diaspect.28.2.116

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