Dalilin da ya sa ya kamata ku ci 'ya'yan itace kowace rana idan kana da PCOS
Ka tambayi duk wani mai cin abinci mai gina jiki mai cin gashin kanta (RDN) abin da suka fi son zuwa-ga abincin abincin ƙoshirwa kuma zasu iya amsawa: Kwayoyi. An saka shi da furotin, fiber, antioxidants, bitamin, da kuma ma'adanai, kwayoyi suna cin abinci marar yadi ko karin kayan abinci a kowane lokaci na rana. Suna kuma da wadata a cikin tsire-tsire da kuma mai daji-musamman ma wadanda ke da kariya mai karfi (MUFAs) da kuma tsofaffin ƙwayoyin cuta (PUFAs), sun tabbatar da rage ƙwayar cholesterol.
A gaskiya, Cibiyar Abinci da Drugura ta Amirka (FDA) ta amince da samun labarun kiwon lafiya game da alamun abinci da ke dauke da kwayoyi da ke cewa "Cin abinci na yau da kullum a cikin yawancin kwayoyi a matsayin wani ɓangare na rage cin abinci maras nauyi a cikin mai kitsarin da cholesterol na iya rage hadarin zuciya cuta. "
Sabuwar bincike ya nuna cewa amfanin lafiyar kwayoyi ga wadanda ke tare da PCOS ba su wuce ba daga lafiyayyen zuciya don daidaita tsarin hormones kuma rage insulin .
Ga abin da kake bukata don sanin yadda amfanin lafiyar kwayoyi zai iya taimaka wa mata da PCOS.
Amfanin Lafiya na Kwayoyi don PCOS
Kwayoyi na kowane iri ne mai girma ga PCOS! Sabuwar bincike ya nuna cewa an gano MUFA da PUFA a kwayoyi don inganta insulin, androgens, da kuma cholesterol matakan a cikin mata da PCOS. A cikin wani binciken da aka buga a cikin Jarida na Jaridar Clinical Nutrition , an zabi mata da PCOS a bazuwar karɓar kogin walnuts ko almonds har tsawon makonni shida. Duk da yake ba a canza canji ba, nau'o'in kwayoyi guda biyu sun rage low lip densrotein (LDL) cholesterol.
Walnuts sun inganta ilimin insulin da kashi 26 cikin dari kuma sun rage hawan haemoglobin glycated (HbA1c), ƙimar glucose mai yawan jini, daga 5.7% zuwa 5.5%. Walnuts kuma ya kara yawan jima'i-hormone mai ɗaukar globulin (SHBG), wani hormone wanda ke ɗaure ga testosterone da almonds sun rage yawan nau'o'in hawan daji. Masu binciken sun yanke shawarar cewa cin kwayoyi yana tasiri ne akan matakan cholesterol, insulin, da kuma inrogen a cikin mata da PCOS.
Abin sha'awa, wani binciken da aka yi a kwanan nan da aka buga a cikin Jarida na Amirka na Cibiyar Kwayoyin Clinical ya ruwaito wata ƙungiya tsakanin cin kwayoyi da rage haɗari ga ciwon sukari na 2.
Hanyoyi don hada kwayoyi
Kwayoyi suna ci gaba da cike da abinci kuma suna da sauƙin ɗauka a matsayin abincin kaya. Kwayoyi suna, duk da haka, calorie-dense, ranging daga 160 calories zuwa 180 calories kowane oda. Don samun amfanin lafiyar su ba tare da kaddamar da adadin kuzarin calorie ba, canza su don abinci mafi girma a cikin mai kitsar mai da iyakance su daya zuwa biyu ozaji a rana.
- Tashi kwayoyi a cikin mai dafa
- Fasa 'ya'yan itace irin su apples ko ayaba a cikin ƙwayoyin nut
- Ƙara kalmomin da kuka fi so don maye gurbin croutons a salads ko soups
- Mix almonds ko walnuts a cikin oatmeal ko yogurt
- Abincin buƙata a kan ƙananan kwayoyi irin su almonds ko kirimai
- Yi amfani da kwayoyi a ƙasa kamar abinci don kifi ko kaza
- Craving cakulan? Gwada ruwan kwarin gilashin rufe almonds don biyan
Menene Ya Kamata Kamar Bauta?
Pre-kunshe kwayoyi a cikin ƙananan kwantena ko jaka zasu iya taimakawa tare da ikon sarrafawa. Don girbin amfanin lafiyar kwayoyin da aka tattauna, sun hada da daya, daya-ounce da ke aiki a rana ɗaya ko biyar a kowace mako na kwayoyi masu yawa.
Daidaita daidai daidai da kashi daya-daya ko 1/3 kofin:
- 24 almonds
- 18 matsakaici matsakaici
- 12 hazelnuts,
- 8 matsakaici Brazil kwayoyi
- 12 kwayoyi macadamia
- 35 kirki ba
- 19 pecan halves
- 14 walnut halves
> Sources:
> Kalgaonkar S, Almario RU, Guruseshe D, et al. Bambanci daban-daban na walnuts vs almonds akan inganta tsarin rayuwa da kuma endocrin a PCOS. Eur J Jarin Nutr . 2011; 65 (3): 386-393.
> Afshin A, Micha R, Khatibzadeh S, Tsarin Kasuwanci D.Sakewa da kwayoyi da legumes da kuma hadarin abin da ke faruwa shine cututtukan zuciya, bugun jini, da kuma ciwon sukari. Am J Clin Nutr . 2014; 100 (1): 278-288.
> A cikin 'ya'yan itace: Amfanin Lafiya da Amfani da Nut Meats. Cibiyar Harkokin Gina Jiki da Dietetics.