Kusan kashi 50 cikin dari na mata da ciwon sukari na polycystic ovary (PCOS) suna ci gaba da ciwon sukari ko iri biyu na ciwon sukari kafin shekaru 40. Wannan lamari ne mai ban tsoro wanda ya nuna muhimmancin aiwatarwa wanda zai iya rage chances mata tare da PCOS na tasowa waɗannan yanayin.
Da ke ƙasa akwai hudu daga cikin hanyoyin mafi kyau don rage haɗarinka don tarin ciwon sukari ko ciwon sukari.
Gyara Abincin ku
Sauye-sauye na abinci shi ne daya daga cikin hanyoyin maganin farko na mata da PCOS kuma daya daga cikin hanyoyin mafi kyau don rage haɗari ga ciwon sukari na 2. Cin karin 'ya'yan itatuwa da kayan marmari shine hanya guda da za a fara. Mata dake da PCOS wadanda suka ci abinci masu cin abinci a cikin 'ya'yan itatuwa, kayan lambu, da kuma hatsi duka suna da gagarumin cigaba a cikin ilimin insulin.
Nazarin da aka buga a Journal of Clinical Nutrition idan aka kwatanta da abinci maras kyau mai glycemic tare da abinci mai mahimmanci a cikin mata da PCOS. Dukkan abinci guda biyu sun hada da adadin yawan adadin kuzari da ke fitowa daga carbohydrates, furotin, da mai. Mata tare da PCOS wadanda suka bi rashin abinci na GI suna da ingantaccen cigaban insulin. Wadanda suke da matakan insulin da yawa a farkon binciken sun gaji raguwar kashi biyu a cikin asarar jiki ta hanyar bin abincin GI maras nauyi.
Abincin Low GI shine abinci cikakke waɗanda ke da wadata a cikin fiber da furotin kuma sun haɗa da bitamin, ma'adanai, da antioxidants.
Misalan sun hada da hatsi, quinoa, wake, legumes na takin, 'ya'yan itatuwa da ke da fata kamar apples and berries, da kayan lambu.
Hadawa cikin Ayyuka na Kullum
Tare da canje-canje ga abincinku, motsa jiki wani muhimmin sashi ne na kula da nauyin ku, rage yawan insulin, da kuma rage hadarinku ga ciwon sukari. Haɗa kai a minti 30 ko fiye na yawan motsa jiki, idan ba duk kwanakin mako ba.
Tabbatar kun haɗa da akalla kwana biyu na horarwa. Kawai ƙara ƙarin motsi a cikin kwanakinku ta wurin ajiye motocin ku daga ƙofar ko shan matakan maimakon mai hawa, yana iya yin bambanci a tsawon lokaci.
Ƙari tare da Inositol
An nuna cewa mata da PCOS suna da lahani a cikin ikon su na amfani da inositol da kyau . Inositol yayi aiki a matsayin manzon sakandare, yana nuna siginonin da ke tsara matakan insulin cikin jiki. Ƙarawa tare da haɗuwa da myo da d-chiro inositols (DCI) sun inganta ƙwarewar insulin a cikin mata da PCOS fiye da myo ko DCI kadai.
Yi amfani da Magunguna masu kula da insulin
Idan duk da bin tsarin cin abinci mai kyau da kuma yin amfani da ku har yanzu ba ku ga cigaba a cikin labaran labaran da ke nuna ciwon sukari ba, ku yi magana da likitanku game da yin amfani da maganin insulin-sensitizing kamar metformin da / ko Victoza . Wani binciken da aka wallafa a cikin Ɗaukaka Hanyoyin Dan Adam ya nuna cewa metformin tare da gyare-gyare ga cin abinci da salon rayuwa ya haifar da asarar nauyi fiye da ba tare da magani ba.
> Sources:
> Asemi Z, Esmaillzadeh A.DASH Diet, Resulin Resistance, da kuma Suma Hs-CRP a Cikin Magungunan Ciwon Magunguna na Polycystic: A Gudanar da Sarrafa Ƙwararrakin Gida. Hawan Metab Res . 2014.
> Celik C, Tasdemir N, Abali R, Bastu E, Yilmaz M. Ci gaba ga rashin glucose rashin haƙuri ko kuma irin 2 ciwo na ciwon sukari a polycystic ovary ciwon: wani nazari mai bin hankali. Fertil Steril. 2014 Apr; 101 (4): 1123-8.
> Malin SK, Kirwan JP, Sia CL, González F. Pancreatic β-cell dysfunction a cikin polycystic ovary ciwo: rawar da hyperglycemia-induced nukiliya factor-κB kunnawa da kuma tsarin tsarin kumburi. Am J Physiol Endocrinol Metab. 2015 Mayu 1; 308 (9): E770-7.
> Marsh K, Steinbeck K, Atkinson F, Petocz P, Brand-Miller J. Sakamakon ƙananan glycemic index idan aka kwatanta da wani abinci mai kyau na al'ada akan cutar polycystic ovary. Am J Clin Nutr. 2010; 92: 83-92.
> Negar Naderpoor, Soulmaz Shorakae, Barbora de Courten, Marie L. Misso, Lisa J Moran, Helena J. Teede. Metformin da gyare-gyaren salon rayuwa a cikin ciwon ƙwayoyin cuta na polycystic: nazari na tsarin da kuma kwaskwarima. Hum Rerod Update. 2015; 21 (5): 560-74.