Karanta duk wani bayani game da cutar polycystic ovary ( PCOS ) kuma za ku tabbata cewa za ku iya samun shawarwari don asarar nauyi. Hakanan, ƙimar haɓaka zai iya inganta duka bangarori na al'ada na PCOS (rage glucose, insulin, da rage yawan ciwon sukari) da nau'o'in haifa (ƙayyadadden haɗuwa da haɓaka da inganta yanayin ƙwaya). Amma menene idan kana da PCOS kuma ba nauyin?
Matakan insulin zai iya faruwa a cikin layi ga mata suna sanya su cikin hadari don ciwon sukari na 2. Babu shakka nauyin nauyin nau'i na iya rinjayar kwayar halitta kamar yadda ƙananan kitsen jiki zai iya haifar da haɗuwa da hanzari don dakatarwa. Saboda haka, asarar nauyi , ba shine wani zaɓi na zabin mata ba tare da PCOS da suke durƙusa. To, menene za a iya yi?
A nan ne matakai 4 da suka dace da matan da PCOS zasu iya yi don inganta halayarsu, gudanar da bayyanar cututtuka, da kuma inganta inganta lafiyar su.
Make Breakfast Your Mafi Meal na Day
A cikin wani binciken da aka wallafa a Clinical Science , 60 matan da suka shiga PCOS sun kasance cikin kashi biyu na rarraba abinci: Wata ƙungiya ta ci karin karin kumallo tare da ƙarami a cikin abincin rana da kuma abincin dare (karin kumallo na 980, calories 640 da calories 190 a abincin dare), da kuma wani rukuni da suka ci daga baya a rana (calories 190 a karin kumallo, calories 640 a abincin rana da kuma cacaries 980 a abincin dare). Wadanda suka fara ranar tare da karin karin kumallo din sun ga raguwa a cikin insulin, glucose, da testosterone da kuma kara yawan yawan kwayoyin halitta .
A sha Vitamin D
Vitamin D , duk da hormone da bitamin, yana nuna alƙawarin taimaka wa mata suyi ciki da kuma rage haɗari ga ciwon sukari. Binciken nazarin da ya gwada dangantakar dake tsakanin bitamin D da haihuwa, wanda aka buga a cikin Jarida na Turai na Endocrinology , ya nuna cewa bitamin D yana cikin haifa na mace ciki har da sakamakon IVF da PCOS.
Mawallafa sun nuna cewa a cikin matan PCOS, karin kariyar bitamin D zai iya inganta jimillar mutum da kuma damuwa na rayuwa.
Dandalin Vitamin D shi ne na kowa a cikin mata da PCOS. Ɗaya daga cikin binciken a cikin Jarida na Turai na Endocrinology ya gano cewa yawancin nau'in bitamin D shi ne kashi 73% cikin mata da PCOS. Abubuwa masu yawa zasu iya shafar yanayin bitamin D ciki har da cin abinci maras amfani da abinci na bitamin D, shimfidar wuri, da kuma wuri na gefen (yankunan arewaci basu sami hasken rana). Mata da PCOS sun kamata su kula da bitamin D matakan kulawa a kowace shekara kuma su dauki kari idan ya dace. Don gano yadda zazzabin bitamin D ya kamata, tuntuɓi likitan ko likitan mai cin abinci mai gina jiki .
Kar ka manta Omega-3 Fats
Maciyar Omega-3 na iya zama tasiri wajen inganta haɓakar insulin da kuma hirsutism a kan mata da PCOS. A cikin wani binciken da aka buga a Journal of Obstetrics and Gynecology , an ba mata mata 40 da ba su da kariya a PCOS kyauta 1,500 milligram na omega-3 ga watanni shida. An samu raguwa a cikin BMI da matakan insulin tare da ingantawa a cikin LH, testosterone, da kuma matakin SHBG.
Hanyoyi na omega-3 masu tsire-tsire sun hada da avocado, kwayoyi, da tsaba. Gishiri mai kifi irin su salmon, tuna, da kuma kwaro su ne magunguna masu kyau na omega-3.
Jagoran gwamnati sun ba da shawara ga Amurka ta cinye kifi biyu na kifi a kowace mako don samo yawancin kayan mai-omega-3 da ake bukata don lafiyar jiki. Bugu da kari, kariyar man fetur zai iya taimakawa wajen biyan bukatun.
Yi la'akari da Inositol
Ɗaya daga cikin abubuwan da ake ci gaba da nazarin abincin na abincin a cikin yawan PCOS shine inositol . Kuma tare da dalili mai kyau: an nuna nau'o'in Myo (MYO) da d-Chiro-inositol (DCI) iri inositol don bunkasa yawancin abubuwa na rayuwa da na haihuwa na PCOS. Wadannan amfani sun hada da haɓaka zuwa cholesterol, insulin, androgens. Mafi kyawun duka, an nuna MYO don bunkasa takalmin ta hanyar inganta yanayin kwai kuma maido da daidaituwa.
A cikin wani binciken da aka buga a Journal of Archives of Gynecology and Obstetrics , matan da ke da PCOS da ke jurewa IVF sun kasance tare da haɗin MYO da DCI a fannin nazarin physiologic na 40: 1 ko 500 milligrams na DCI kadai. Hadin da aka haɗa ya iya inganta kwai da kuma amfrayo, ciki har da yawan ciki, nuna cewa MYO tana taka muhimmiyar rawa a cikin ovary a cikin matan PCOS da kuma amfani da MYO da DCI a cikin mafi girman darajar.
> Sources:
> Colazingari S, Treglia M, Najjar R, Bevilacqua A. Cikakken maganin myo-inositol tare da D-chiro-inositol, maimakon D-chiro-inositol, yana iya inganta sakamakon IVF: sakamakon daga gwajin gwagwarmaya. Arch Gynecol Obstet. 2013 Dec, 288 (6): 1405-11.
> Jakubowicz D, Barnea M, Wainstein J, Froy O. Tsarin lokaci mai amfani da caloric a kan insulin juriya da hyperandrogenism a jingina mata da polycystic ovary ciwo. Clin Sci . 2013 Nov, 125 (9): 423-32.Lerchbaum E, Obermayer-Pietsch B. Vitamin D da haihuwa: nazari na yau da kullum. Turai J Endocrinol. 2012; 166 (5): 765-778.
> Oner G, Muderris, II. Amfani da omega-3 a cikin maganin ciwo na polycystic ovary. J Obstet Gynaecol. 2013; 33 (3): 289-291.Wehr E, Schweighofer N, Giuliani A. Ƙungiyar hypovitaminosis D tare da ciwo ta fuska a polycystic ovary syndrome. Europ J Endo . 2009; 161: 575-582.