Yin gyare-gyaren salon rayuwa mai mahimmanci shine mahimmanci ga gudanar da PCOS. Abinci da motsa jiki su ne manyan hanyoyin da za ka iya yin hakan kuma dukkanin bangarorin biyu suna buƙatar magance waɗannan canje-canjen rayuwa don samun nasara.
Aiki na yau da kullum yana da amfani mai ban sha'awa wanda ya wuce asarar mata ga mata tare da PCOS. Ga guda bakwai masu muhimmanci:
1 - Sensitivity Insulin
An yi amfani da motsa jiki na motsa jiki da kuma ƙarfin horo don taimakawa jikinka ya fi dacewa da insulin , rage rashin haɗarin ciwon sukari da sauran matsalolin.
2 - Lower Cholesterol
Mata da PCOS sun fi samun ƙananan cholesterol da triglycerides. Hakanan zai iya taimakawa ga sauran matsaloli kamar ciwo na rayuwa , wanda ya fi yawa a cikin mata da PCOS. Yin aiki zai iya taimakawa rage ƙananan cholesterol idan an hade shi tare da abinci mara lafiya, mai-mai-mai.
3 - Ƙara endorphins
Mata masu amfani da PCOS sun fi kusantar da su bayyanar cututtuka na ciki. Yayin da kake motsa jiki, jikinka yana cire endorphins, wanda shine hormones da ke inganta jin daɗin lafiya. Wannan zai iya taimaka maka wajen tafiyar da danniya da kuma rage wasu alamun bayyanar cututtuka.
4 - Barci mai kyau!
Wanene ba ya buƙatar barci mafi kyau? Yin aiki akai-akai zai iya taimaka maka ka barci barci da sauri kuma ka sami barci mafi kyau. Mata da PCOS suna iya samun matsaloli tare da barcin barci, maciji har ma da barci. Gwada gwadawa a cikin motsa jiki na yau da kullum - ba daidai ba kafin gado - kuma ga idan wannan zai taimaka maka samun mafarki mafi kyau a daren.
Ka tuna cewa yana iya ɗaukar 'yan kwanaki ko makonni kafin ka ga sakamakon; Kila za ku ƙara gaji sosai a farkon yayin da jikinku ya daidaita zuwa karin aikin.
5 - Ka rage yawan cututtukanka don ciwon zuciya
Cutar zuciya shine lambar kisa na mata da mata tare da PCOS suna cikin haɗari mafi girma don bunkasa atherosclerosis, hawan jini, da kuma high cholesterol .
Ayyukan motsa jiki na yau da kullum yana ƙarfafa tsohuwar zuciya kuma yana rage rashin haɗarinka ga waɗannan matsalolin.
6 - Daidaita Hormones
Lokacin da kuke ƙona calories fiye da yadda kuke ciki, jikinku yana ciyar da kitsen da aka rigaya ajiyayyu a jikinku. Wannan, ba shakka, yana taimaka maka ka rasa nauyi kuma rage insulin . Ba wai kawai wannan ba yana da ƙananan kitsen yana da tasiri akan hormones, wato samar da estrogen. Rage wasu daga cikin wadancan ɗakunan ajiya mai mahimmanci zasu taimaka wajen samun jigilar ku, da kuma fatan PCOS ɗinku, a karkashin iko.
7 - Asarar Lalacewar
Rashin nauyi shine dalili na kowa cewa mata suna ba da son farawa, ko ci gaba, shirin motsa jiki. Ka tuna cewa matan da ke tare da PCOS suna gwagwarmaya tare da nauyin hasara har ma da cin abinci mai kyau da kuma na yau da kullum da kuma horarwa na horo, don haka wannan ba shine dalilin da ya sa kake motsa jiki ba.
Zai iya zama da wuya a ci gaba da kasancewa dashi don ci gaba da shirin motsa jiki na yau da kullum lokacin da kake ƙoƙarin ganin sakamakon. Maimakon haka, kayi kokarin tunawa da duk sauran amfanin da aka ambata a sama a yayin da kake shiga sabon shirin motsa jiki.
Imel na Angela Grassi, MS, RDN, LDN