Umhlahlandlela Ongcono Kakhulu Wokudla kwe-PCOS – Ukudla okufanele ukudle nokugwema ukuze uthuthukise impilo yamahomoni

Ukudla kwe-PCOS kuvame ukuba yinto emqoka kubantu abaningi abafuna ukusekela imijikelezo ezinzile kakhulu, banciphise ezinye izimpawu, futhi balandelele impilo yonke enhle. Ukudla okuhle kakhulu kwesifo se-polycystic ovarian syndrome kuhlanganisa okusanhlamvu okuphelele, ama-protein anmafutha ambalwa, nohlobo oluhlukahlukene lwemifino emisha, okungase kusekele ibhalansi yamahomoni futhi kunciphise ukumelana ne-insulin ngokuhamba kwesikhathi [1]. Kunganciphisa ezinye iziphazamiseko zamahomoni ezihlobene ne-insulin futhi kungaletha umehluko omkhulu endleleni umuntu azizwa ngayo nsuku zonke. Izinguquko ekudleni azilona ikhambi eliwumlingo, kodwa zingasiza ukugcina amazinga amandla ezinzile nokuhlinzeka ngemisoco ebalulekile, ikakhulukazi kulabo ababhekene nokuguquguquka kwamaphethini amahomoni.

Ukuqonda isifo se-polycystic ovary syndrome

Isifo se-polycystic ovarian syndrome sixhunyaniswe nezimpawu eziningi zamahomoni. Singaholela kumathumba ezinkoveni, izinkinga ngesikhathi sokuya esikhathini, noma ekukhiqizweni ngokweqile kwamanye amahomoni athile. Lobu budlelwano phakathi kwe-PCOS namahomoni buhlobene kakhulu ne-PCOS nezinketho zokudla. Abantu abaningi abane-PCOS babona ukuthi ukunciphisa ukugxuma kukashukela nokulungisa indlela abahlela ngayo izidlo kunganciphisa ezinye izinkinga. Akulona inqubo esheshayo. Ngezinye izikhathi umzimba ungase uphendule kancane, kodwa lokho kujwayelekile.

Ukwahlukahluka kwemikhuba yokudla kungasiza ukulungisa ezinye izingalingani. Lezi zinguquko zihambisana kahle nokudla kwesifo se-PCOS okuzama ukususa ama-carbohydrate acwengwe ngokweqile noma ukudla okucubunguliwe kakhulu [2]. Abaningi bathola ukuthi ukugxila ekudleni okusha, ama-protein angenawo amafutha amaningi, namafutha azinzile kubasiza bazizwe kangcono. Imijikelezo ejwayelekile kakhulu noma ukuthuthuka okuncane esikhumbeni nasezinweleni kuyenzeka, nakuba kungasiqinisekiso kubo bonke.

Kungani uhlelo lokudla olulinganiselayo lubalulekile

Uhlelo lokudla olulinganiselayo alugcini nje ngokunciphisa amakhalori. Luvame ukugxila ekuzinzeni kukashukela egazini, osayizi bezabelo ababekiwe, nasekucebiseni kokudla ngemisoco. Iphethini yokudla engcono kakhulu ye-PCOS ingabandakanya ukwengeza okusanhlamvu okuphelele, imidumba, nemifino ukuze kuncishiswe ukukhuphuka kukashukela egazini ngokuzuma. Ezinye izidlo zingase zibonakale zingajabulisi ekuqaleni, kodwa ukuhlukahluka kungazigcina zinomdlandla. Ukudla inani elilingene lama-protein nakho kungasiza ukulawula indlala.

Esinye isizathu esenza lo mqondo ube namandla kangaka wukuthi ukwenziwa kwe-insulin ngokweqile kuvame ukuvela kubantu abane-PCOS. Lapho-ke kugxilwa ekudleni okunempilo kwe-PCOS kungaba usizo olukhulu. Kuye kunconyelwe njalo ukuthi uhlolisise amalebula futhi ubheke ushukela ofihlekile noma amafutha e-trans akhulisa ukuphazamiseka kwamahomoni [3]. Ukuzinciphisa kungadala umuzwa wansuku zonke omnandi kubantu abaningi abazama ukuthulisa izinto ezivusa izimpawu.

Izisekelo zokudla kwesifo se-PCOS

Ukudla kwesifo se-PCOS okulinganiselayo kuzama ukugwema ukudla okucubunguliwe okubangela ukukhuphuka okungahleliwe kwe-insulin [4]. Lolu shintsho luvame ukuhunyushelwa ekwengezeni imifino, izithelo, amantongomane, imbewu, nokusanhlamvu okuhle. Inyama engethathi ndawonye namafutha amaningi noma ukudla kwasolwandle nakho kungavela kumamenyu amaningi. Uma umuntu ethanda ukunambitheka okubabayo, izithelo ezintsha noma ngisho nocezu oluncane lukashokoledi omnyama kungaba ukukhetha okungcono kunamaphephistri anoshukela. Lokho akusho ukuthi zonke izibiliboco ziyavinjelwa, kodwa izinguquko ezincane zisiza imizimba eminingi isebenze ingabi nengcindezi enkulu.

Abanye baphinde bathole kuwusizo ukufaka ifayibha eyanele, ngoba ifayibha inganciphisa ijubane ukumuncwa kweglukhozi, okubalulekile ukuze amandla azinze. Lokhu kungabizwa ngokuthi indlela yokudla efanele ye-PCOS, iqinisekisa ukuthi amavithamini namaminerali kuza kuqala. Izinketho ezifana nerayisi onsundu, ama-oats, noma i-barley zingafaka esikhundleni ama-carbohydrate acutshunguliwe ukuze ukudla ngakunye kube nomthelela olinganiselayo kakhulu emzimbeni nasemazingeni amahomoni.

Ukudla Okufanele Kudliwe Ukuze Kube Nempilo Engcono Yamahomoni

Kungaba usizo ukugxila ekudleni okukhoshelwe ekudleni okungakacutshungulwa, okunemibala egqamile. Abaningi bakubiza ngokuthi ukudla okufanele kudliwe uma unayo i-PCOS. Izinketho ezifana nemifino eluhlaza enemicu, upelepele, i-broccoli, noma i-cauliflower zinikeza amavithamini afana no-C, K, no-B. Okusanhlamvu okuphelele kungahlinzeka ama-carbohydrate azinzile, okunganciphisa amathuba okuphazamiseka kukashukela egazini. I-salmon ne-sardines ziqukethe amafutha e-omega-3 angase asekele imiyalezo yamahomoni evamile.

Imibala ehlukahlukene ekudleni isiza ukugcina ububanzi bezakhi-mzimba. Lokhu kungabizwa ngokuthi ukudla okuhle kwe-PCOS ngoba kunikeza ifayibha, ama-antioxidant, namaprotheni [5]. Kuwukuhlakanipha ukucabangela usayizi wezabelo, ukuze umzimba uthole ukudla okunempilo awudingayo ngaphandle kokwenyuka okukhulu kukashukela egazini noma ukuvuvukala. Lokho kungaba isisekelo sezikhathi zokuya esikhathini ezinzile nemijikelezo yansuku zonke enempilo. Ngaphezu kwalokho, ukufaka amavithamini angcono kakhulu okukhulelwa kungase kuqinise ibhalansi yamahomoni kanye nempilo yokuzala.

Ukudla Okufanele Kugwenywe Ukuze Kuthuthuke Ibhalansi Yamahomoni

Ezinye izinto ezibangelayo, ezibizwa ngokuthi ukudla okufanele kugwenywe uma unayo i-PCOS noma ukudla okufanele kugwenywe uma une-polycystic ovaries, zivame ukudala ukwenyuka okusheshayo kukashukela egazini noma ukuvuvukala okwandayo. Isinkwa esimhlophe, amaphephistri, iziphuzo ezinoshukela (soda), noswidi kuyizibonelo ezicacile, ngoba ngokuvamile ziletha ushukela osheshayo ongenazo kakhulu izakhi-mzimba. Abanye bathola nokuthi ukudla okujwayele ukuphekwa kakhulu uwoyela noma inyama esetshenzwe kakhulu, egcwele amafutha agcwele, kungandisa ubunzima bokusebenza kahle komzimba ekuguquleni amandla [6]. Akusona wonke umuntu okumele ayeke zonke izibiliboco, kodwa ukuzilinganisa kusiza abantu abaningi bazizwe bezinzile kakhulu.

Ukubheka kakhulu iziphuzo nokudla okunoshukela ophezulu nosawoti omningi nakho kubalulekile, njengoba inani eliphezulu le-sodium lingahambisana kabi nayo yonke imizamo yokulawula isisindo. Kulula ukulandelela inani lokudla okunomsoco ngokuskena amalebula, ikakhulukazi ushukela ofihlekile kuma-condiment noma kuma-sauce asephekelwe. Lokhu kusiza ukudala indlela yokudla ye-polycystic ovaries esekela kangcono ibhalansi yamahomoni futhi enikeza ukusekelwa kwamahomoni okubalulekile.

Izakhamzimba Ezisemqoka Okufanele Uzicabangele

Noma ubani ocwaninga nge-PCOS nokudla uvame ukugxila kumavithamini namaminerali akhuthaza ukusebenza kahle kwamahomoni. I-vitamin D ingathinta ukuzwela kwe-insulin, kanti i-vitamin E inikeza ama-antioxidant. Amavithamini e-B-complex aseka ukukhiqizwa kwamandla kanye ne-metabolism. I-calcium ibalulekile empilweni yamathambo nasekusebenzeni kwemisipha. I-magnesium isiza ekuphumuleni kwemisipha nasekudluliseni imilayezo yemizwa. I-iron ibalulekile kumangqamuzana egazi abomvu anempilo. Khonamanjalo, i-zinc ingaba yinto ebalulekile ekukhuleni kwezinwele nasekusebenzeni kwamahomoni. I-selenium inikeza eminye imiphumela ye-antioxidant [7].

Lezi zakhamzimba zingangena kalula ezinhlotsheni ezahlukene zokudla. Umgomo oyinhloko ukuba nobubanzi bokudla okungakahluzwa ukuze imenyu yosuku ngalunye ihlanganise lawa makhemikhali amancane abalulekile. Lokho kuyingxenye yohlelo lokudla lokweseka ukwelashwa kwe-PCOS. Izihedule ezimatasa zingenza kube nzima, ngakho abanye abantu bapheka ukudla ngobuningi kusengaphambili noma bathembele ezinhlanganisweni ezilula zokudla ezifana nerayisi onsundu, imifino eluhlaza enamagqabunga, kanye namaprotheni amancane anomfutho.

Ukwakha Uhlelo Lokudla Lwansuku Zonke

Abaningi abafunda ngokudla kwe-PCOS bafuna uhlelo lwansuku zonke. Enye indlela iqala ngokudla kwasekuseni okulinganisekile okuqukethe amaqanda noma oats kanye nezithelo ezithile. Isidlo sasemini singaba isaladi esinophephela enhliziyweni esinobhontshisi kanye nokuchaphaza uwoyela womnqumo. Isidlo sakusihlwa singahlanganisa amaprotheni amancane anomfutho, imifino ethosiwe, nerayisi onsundu. Okudla okulula okunempilo kungaba ama-alimondi, i-yogurt, noma izingodo zemifino ne-hummus.

Lo mhlahlandlela oguquguqukayo ungavimbela ukunyuka nokwehla okuqhubekayo koshukela egazini. Uma kusiza, kunconywa ukuhlelela kusengaphambili noma ukupheka ukudla kusengaphambili [8]. Lokho kuqinisekisa ukuthi usuku ngalunye luqukethe ukudla okuhlangabezana ne-PCOS okugcina umzimba ukhululekile. Ukuzama ukufaka izinhlobonhlobo kungavimbela isizungu. Ngesinye isikhathi, okuncane okujabulisayo kungafakwa, inqobo nje uma kungaphazamisi uhlelo oluphelele.

Indima Yokulawula Isisindo

Ukuzuza isisindo akuwona wonke umuntu onaso ku-PCOS, kodwa abantu abaningi babhekana naso ngenxa yokuphazamiseka kwe-insulin. Yingakho indlela yokudla ye-PCOS ivame ukulungisa izimo zokushintsha kancane kancane kwesisindo. Ukudla izinto ezinomsoco omningi, kanye nokunciphisa ukudla okungenamsoco, kuvame ukuthuthukisa ukusebenza kahle kwe-metabolism. Abanye babona ukuthuthuka ekuhlelweni komjikelezo wabo wanyanga zonke ngemva kokulahlekelwa iphesenti elincane lesisindo somzimba [9]. Abanye bathola ukuthi izifiso zabo zokudla ziyancipha, okubasiza bagcine uhlelo lwansuku zonke olulinganisekile ngokuhamba kwesikhathi.

Izinguquko zesitayela sokuphila ezifaka ukuhamba noma ukunciphisa ingcindezi zingasekela imiphumela yohlelo lokudla lwe-PCOS. Lokho kungasho ukuzivocavoca okulingene, i-yoga emnene, noma ngisho ukuhamba okufushane kwansuku zonke. Ukuhlanganisa izidlo ezinempilo nomsebenzi womzimba omncane kungaholela ekusebenzeni kwamahomoni okuzinzile kakhulu.

Amathiphu Esetayela Sokuphila Okuhambisana Nokudla kwe-PCOS

Ukuhlela kabusha imikhuba yansuku zonke kungaletha umehluko. Ukulala kahle kusiza ukunciphisa ukwenyuka kwe-cortisol, okungase konakalise izinhloso ze-metabolism uma kungalawulwa. Ukuzilolonga ukudla okunokuqaphela, ukuthatha isikhathi sokuhlafuna, nokubona izimpawu zendlala yangempela kungavimbela ukudla ngokweqile. Le mininingwane emincane ihambisana kahle nohlelo lokudla kwabanezifo zama-ovari anama-cyst amaningi, ikakhulukazi kulabo abafuna ukulawula kangcono i-insulin.

Ukuphuza amanzi okwanele nakho kubalulekile. Amanzi asekela ukusebenza okuvamile komzimba futhi anganciphisa izifiso zokudla okuncane okungahleliwe [10]. Kunconywa ukusebenzisa kancane kakhulu iziphuzo ezinoshukela. Abanye baze bashintshele emanzini anamagwebu noma itiye elingenashukela ukuze bagcine izifiso zokudla ziphansi. Ukuhlanganisa lawa macebiso nokudla okuhle kwe-PCOS kuyisinyathelo abaningi abasithola sinika amandla ukuzinza kosuku nosuku.

Ukugxila Ekuzaleni

Izinkinga zama-ovari anama-cyst amaningi zivame ukuvela ohambweni lokuzama ukukhulelwa. Lapho-ke isu lokuthi yiziphi izidlo ezingcono kakhulu ze-PCOS lingakhuthaza ukuthuthuka ekukhishweni kwamaqanda noma ekulingeni komjikelezo. Izidlo ezinothe nge-fiber, ezihlanganiswe nephrotheni emaphakathi namafutha alinganiselayo, zinganika umzimba indawo ephephile yokusebenza kwe-metabolism yamahomoni okuzala [11]. Kodwa akuvamile ukuba yisixazululo esisheshayo. Kuningi okwengeziwe ngokwenza imigomo yansuku zonke engaguquki edala izimo ezingcono ezinyangeni ezithile ezizayo.

Abanye baphinde bazibuze ukuthi kudliwani uma une-PCOS. Ukuhlela ukudla okungabangeli ukwenyuka okusheshayo kwamazinga kashukela, kuhlanganiswe nezakhi-mzimba ezifana ne-folate, kungaba indlela esekelayo kulabo abafisa ukukhulelwa. Uhlobo oluningi lwezithelo nemifino kanye nephrotheni enempilo lungasiza umzimba uhlale unondlekile kahle, okuyinto engaba nomthelela uma ubhekene nezifiso zokukhulelwa.

Ukubeka Konke Ndawonye

Ukudla kwesifo sama-ovari anama-cyst amaningi empeleni wuphethini ohlonipha ibhalansi yamahomoni. Abaningi babiza lokhu ngokubuza umbuzo othi yikuphi ukudla okungcono kakhulu kwe-PCOS, kodwa iqiniso liwukuthi awukho umhlahlandlela owodwa ofanelana nawo wonke umuntu. Umqondo oyisisekelo uthi: khetha ukudla okunothe ngezakhi-mzimba, ugweme ushukela omningi noma amakhabhohayidrethi acutshunguliwe, futhi uhlale uqaphela ubukhulu bezabelo. Lokho kungathuthukisa amandla, isimo sengqondo, mhlawumbe nokuhleleka komjikelezo wokuya esikhathini. Abantu baphinde baqaphele nezinto ezivusayo njengokudla okuneshukela okwenza amandla ehle masinyane noma kudale i-insulin esebenza ngokweqile.

Imithombo yephrotheni efana nenhlanzi, inyama yezinyoni, noma ubhontshisi ingasiza ukulawula izifiso zokudla [12]. Ngesikhathi sinye, ama-carbohydrate ayinkimbinkimbi njengama-quinoa noma ibhali anikeza amandla azinzile. Lokhu kuhlanganisa kungandisa amandla omzimba okuqina jikelele. Enye ingxenye ebalulekile ukucabangisisa nsuku zonke noma masonto onke ukuze ubone ukuthi yimaphi ukudla okusebenza kahle nokuthi yikuphi okungenzeka kuvuse ukwehlukahluka kwamahomoni.

Isiphetho Esiyinhloko

Ukudla kwe-PCOS kunamandla angempela okuzinzisa impilo yansuku zonke nokunikeza umzimba ibhalansi engcono yamahomoni. Amaphethini okudla aqukethe imifino, amaprotheni anongeniso ophansi, ama-carbohydrate agayeka kancane, namamicronutrient abalulekile avame ukuba usizo. Ukuthola ibhalansi ehambisana nezintandokazi zomuntu kusiza nasekuqhubekiseleni phambili ukuzibophezela. Ukuhlala nokudla okunempilo, kanye nokunyakaza okulula, kungasiza labo abafisa ukunciphisa ezinye izimpawu ze-PCOS noma bazizwe benamandla ngokujwayelekile [13]. Ushintsho oluzinzile ngokuhamba kwesikhathi luyenzeka, yize lungase ludinge ukubekezela nokwenza izinqumo ezinengqondo nsuku zonke. Lesi siyeleliso sokugcina ukuthi uhlelo olukhethiwe kahle lungasiza kakhulu, kungaba mayelana nempilo yansuku zonke noma izinhloso ezigxile ekuzaleni.

Imibuzo ejwayelekile

Ingabe kukhona ukuxhumana phakathi kokudla kwe-PCOS namandla athuthukile?

Abanye abantu bayazizwa benamandla kangcono lapho bekhetha ukudla okufanele kudliwe nge-PCOS njengemifino, imithombo yamaprotheni anongeniso ophansi namagciwane aphelele esikhundleni sikashukela ocutshunguliwe noma iziphuzo ezithosiwe ezinosawoti omningi.

Kungani abantu bekhuluma ngokudla kwe-PCOS okufanele kugwenywe?

Kunezinto ezimbalwa, njengokamahle namacarbohydrate acutshunguliwe kakhulu neziphuzo ezimnandi kakhulu, ezingaphazamisa ukulawulwa kwe-insulin. Kwesinye isikhathi zibizwa ngokuthi ukudla okufanele kugwenywe ngesifo se-polycystic ovaries ngoba kwenza ezinye izinkinga zibe zimbi kakhulu.

Ingabe ukukhetha imikhiqizo enemibala eyahlukene kuyingxenye yokudla kwesifo se-polycystic ovaries?

Imvamisa kunjalo. Izinhlobonhlobo zemikhiqizo yemifino nezithelo zinganikeza amavithamini namaminerali awusizo, abalulekile ekondleleni yesifo se-polycystic ovary syndrome. Lokhu kusiza ukugcina ushukela egazini uzinzile futhi kusekele impilo yonke.

Kuthiwani ngezidlo ezisheshayo zokunciphisa indlala kancane?

I-hummus enekherothi noma i-apula enebhotela lamantongomane kungaba okufanele. Lokhu kuhambisana nohlelo lokudla olunobungane lwe-PCOS ngokugcina izinga le-insulin lizinzile kakhulu.

Ingabe ukweqa ukudla kusiza ekudleni kokwelapha i-PCOS?

Ukweqa ukudla kuholela kaningi endaweni yokulamba okukhulu kamuva futhi kungaphazamisa i-metabolism. Ukudla okunesisindo futhi okuvamile kuvame kunconywe uma ulandela indlela yokuthi yiziphi izidlo okufanele uzidle une-PCOS.

Izikhombo

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