Sauye-sauye da kuma salon rayuwa yana daga cikin hanyoyin mafi kyau don sarrafa PCOS
Idan kana da ciwon maganin polycystic ovary ( PCOS ), likitanku zai iya bada shawarwari da abinci da canje-canje na rayuwa a matsayin ɓangare na shirin kulawa.
Cibiyar ta PCOS ita ce mafi yawan cututtuka na endocrine a tsakanin mata kuma tana rinjayar mata 5 zuwa 10 cikin dari. Kwayoyin PCOS na sa matakan da ke da magunguna (and hormones irin su testosterone ) kuma suna hade da insulin juriya .
Masu bincike da likitoci ba su da tabbas abin da ke haifar da PCOS; duk da haka, an ƙone kumburi don taka muhimmiyar rawa.
Idan likitanku ya bada shawarar canje-canje masu cin abinci, sun iya nuna daya daga cikin abincin da ake gudanar da bincike.
Abin da Bincike ya nuna
Tun lokacin da aka haɗu tsakanin PCOS da haɓakar insulin a tsakiyar shekarun 1990, wasu masu bincike suna nazarin dangantakar tsakanin abinci da PCOS, ciki har da ƙananan glycemic-index , High-protein, high-fat, low-calorie, da anti-mai kumburi abinci.
Wani binciken da yayi nazari akan hanyoyin da aka samu na abinci ya gano cewa, ko da kuwa irin nau'in abinci, rashin nauyi zai inganta lafiyar ku da kuma haifuwa. Hakika, cin abinci mai kyau zai taimake ka ka aikata fiye da rasa nauyi. Canje-canjen abinci na yau da kullum zai iya mayar da ma'aunin hormone, taimakawa wajen daidaita tsarin jima'i, kuma rage yawan haɗarin cututtuka kamar cututtukan sukari 2.
Idan kana da PCOS, bincike yana ba da shawarar gyaran abincinka ta hanyar rage glycemic index (GI), glycemic load (GL), da kuma carbohydrate da kuke ci.
Hakanan zaka iya buƙatar daidaita yawan mai ko furotin, kazalika da sun hada da abincin anti-inflammatory. Zai iya zama wuya a daidaita zuwa ko bi sabon abincin. Don yin waɗannan sauye-sauye, zaka iya aiki tare da mai cin abinci mai gina jiki mai cin gashin kanta (RDN) wanda ke ƙwarewa a PCOS don neman hanyar cin abinci da ke aiki mafi kyau a gare ku.
Maɗaukakiyar Kwayoyi masu ƙarfi
A wata fitina ta watanni shida, matan PCOS da suka ci abinci mai gina jiki (fiye da kashi 40 cikin haɗin gina jiki, kashi 30 cikin dari na abincin) sunadarai sun fi karfin jiki da jiki fiye da biye da nauyin gina jiki (kasa da kashi 15 cikin 100 na gina jiki, kashi 30 cikin dari) . Babu irin abincin mai rage yawan adadin kuzari, masu bincike masu bincike sunyi zaton cewa saboda yawancin abincin sunadarai sun kasance cike da yawa, wadanda suka ci karin sunadarai sun cinye abincin da za su rasa nauyi.
Abincin Low-GI
Cin abinci maras-GI na iya amfani da ku, musamman ma idan kuna da karba ko suna da matakan insulin. Abincin Low-GI ya kasance mai tsayi a cikin fiber kuma kada kuyi glucose da kuma insulin lokacin da ake cinyewa. Mata masu yawa da PCOS wadanda suka bi kasa-GI na shekara guda sun fi dacewa da daidaituwa da kuma insulin lokacin da aka kwatanta da wadanda ke biye da abinci mai kyau. Wadanda suke da matakan insulin sunyi yawa sun rage yawan nauyin jiki duk da rashin asarar nauyi.
Anti-Flammatory Mutuwar
Biyo bayan maganin mai ƙin ciwon kumburi yana iya taimakawa PCOS. A cikin binciken da aka wallafa a cikin Journal of Hormone da Metabolic Research , yawan matan da ke tare da PCOS wadanda suka bi tsarin cin abinci na DASH masu ciwon magunguna sun ɓacewa mai ciki kuma sun nuna gagarumar cigaba a cikin gwagwarmayar insulin da kuma alamomin kumburi.
A cikin wani binciken da aka wallafa a cikin Jaridar North American Journal of Sciences , mata da PCOS wadanda suka bi cin abinci mai cin hanci da rashawa ga watanni uku sun rasa kashi 7 cikin nauyin nauyin jikin su kuma sun nuna gagarumin cigaba a cikin cholesterol, jini, da kuma alamomin kumburi. Kashi sittin da uku na mata sun sake samun hawan gwal da kashi 12 cikin 100 na daukar nauyin abincin.
Idan kuna neman rasa nauyi ko kuma kula da lafiyar ku na PCOS, ku yi magana da likitan ku ko mai gina jiki game da gyaran abincin ku. Haɗuwa da ciki har da kayan ƙananan GI da kayan ƙwayoyin cuta da ƙwayoyin ƙwayar cuta tare da gyare-gyare na gina jiki, mai, da kuma carbohydrates zasu iya taimaka maka inganta lafiyarka da na rayuwa.
> 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.
- > Moran L. Abincin Abincin Abinci a cikin Maganin ƙwayar Ciwon Magunguna na Polycystic: Binciken Tsaro don Bayyana Jagoran Shaidun Shaidu J Acad Nutr Diet. 2013; 113: 520-545.
- > Sørensen LB, et al. Hanyoyin haɓakar ƙwayar gina jiki-da-carbohydrate a cikin mata tare da ciwon polycystic ovary. Am J Clin Nutr. 2012; 95 (1): 39-48.
- > Salama A et al. N Am J Med Sci. 2015 Yuli; 7 (7): 310-316.