John Myers
Kunyange kana pasina mushonga wepolycystic ovary syndrome (PCOS), zviratidzo zvinogona kuderedzwa zvakanyanya nerubatsiro rwekuchinja kwekudya.
Kana iwe wakafuta, kuderedza uremu wega kazhinji kunounza kuvandudzwa kwakakosha. Zvisinei, kurasikirwa nehuremu kunowanzoomera kune avo vanobatwa nekuda kwekuvhiringidzika kwehomoni constellation.
Kuchinja kwemararamiro uye maitiro ekudya kunobatsira kugadzirisa kukanganiswa kwehomoni kuenzanisa zvakare. Nokuti kana misumbu iri kushanda uye hormone inogadzira mafuta emudumbu, kunyanya, inonyunguduka, masero anoita zviri nani kune insulini, uye shuga yeropa inodonha - uye pamwe chete nekugadzirwa kwehomoni dzevarume. Naizvozvo, zvigadzirwa zveupfu chena uye zvihwitsi, kunyanya, zvinofanirwa kudziviswa zvakanyanya sezvinobvira kana kuti zvinonakidzwa zvakananga mushure mekudya kukuru kuitira kuchengetedza shuga yeropa. Miriwo yakawanda uye mapuroteni anozadza anofanirwa pane menyu, akasanganiswa nemafuta ane omega-3 senge walnut kana linseed mafuta.
Kudya muPCO syndrome
- Miriwo yakawanda (inenge 3 zvikamu, zvichida hafu yekirogiramu pazuva) uye yakaderera-shuga michero (1-2 zvikamu pazuva). Bika zvinyoro nyoro kana kupisa miriwo mumvura shoma kuti uchengetedze zvigadzirwa.
- Nheyo yekudya katatu: Nguva yekudya yeanosvika maawa 4.5, pasina maturu kana zvichibvira (zvikasadaro nzungu dzisina munyu kana miriwo). Kugovera ndiro: 50% miriwo, 30% yemiriwo / mhuka yemapuroteni side dish, 20% yakakwirira-fiber-carbohydrate side dish
- Dzivisa zvigadzirwa zveupfu chena, sarudza chingwa chezviyo, mupunga wezviyo, uye pasta yezviyo.
- Deredza masiwiti zvakanyanya, idya huwandu hwechikamu chidiki diki zuva nezuva (approx. 20 g) zvakananga mushure mekudya kukuru.
- Pre-uye probiotic foods yakanakira ura: eg oats yakakungurutswa, buttermilk, kefir, yoga yoga, nemuriwo wakaviriswa.
- Mafuta emhando yepamusoro anopa hutano hwakanaka hwemafuta, eg B. rapeseed oil, linseed oil, uye walnut oil.
- Ipa magnesium yakakwana (inenge 300 mg pazuva), semuenzaniso B. iri mumaarumondi, sesame, sipinachi, mbatatisi, mabheri, mupunga webrown, mapfunde, huku, nesaumoni.
- Iva nechokwadi chekudya kwakakwana kwevhitamini B1 (inenge 1 mg / zuva, eg iri mune oatmeal, legumes, plaice, asparagus, uye walnuts) uye yakakwana yevhitamini B6 kudya (inenge 1.4 mg / zuva, eg .muhuku, mackerel, zviyo zvakakwana, broccoli, lettuce yegwayana, matomatisi, avocados, uye walnuts).
- Kudya kwakakwana kwesimbi (inokwana 15 mg pazuva, semuenzaniso iri munyama tsvuku, mapfunde, oatmeal, mhodzi dzenhanga, sesame, pine nuts, chickpeas, uye chanterelles).
- Ngwarira nemunyu, kurudziro: yakakura 5 g zuva nezuva.
- Kuzvibikira kutsva, kudzivirira zvigadzirwa.
- Inwa zvinokwana 2 litres ezvinwiwa zvisina calorie (mvura, tii) zuva nezuva.
- Idya zvine musoro uye zvishoma nezvishoma (chiratidzo chekuzadza kuhuropi chinotora kusvika kumaminitsi makumi maviri).
- Basa rakakwana rekuita muviri kuti riwedzere kuderera uremu uye kuvandudzwa kwe insulin senitivity (yakanyanya: kufamba kwezuva nezuva kwemaminetsi makumi maviri, 20-2x mutambo / vhiki, musanganiswa wekutsungirira uye kudzidziswa kwesimba); zvishoma nhanho 3 pazuva.
