Harkokin insulin yana rinjayar kusan 70% na mata tare da PCOS kuma an yarda su zama babban abin da ke haifar da rikice-rikice na rayuwa kamar cutar hawan jini, karfin ciki na ciki, da kuma ciwon sukari 2 . Hanyoyi uku mafi kyau don inganta haɓakar insulin suna tare da abinci, motsa jiki, da magunguna da / ko kayan abinci mai gina jiki.
Sauye-sauyen Abinci
Yayin da asarar nauyi zai iya haifar da insulin mafi kyau, inganta hanyar da kuke ci kuma zai taimaka wajen rage matakan insulin.
Mabuɗin shine a zabi abinci wanda ba ya tayar da insulin har ma fiye. Canza cin abincinku don hada da ƙananan nau'in glycemic-index, kayan lambu, da kuma sunadaran sunadaran zasu iya amfani. Tallafa wa abinci mai cike da ƙurar ƙura wanda aka nuna don inganta haɓakar insulin.
Girman ƙananan matakan: ya kamata a sarrafa matakan insulin, ku ci abinci mai yawan carbohydrate zuwa guda ɗaya ko biyu a abinci, ko kashi ɗaya cikin hudu na farantin ku. Abincin carbohydrate sun hada da hatsi, 'ya'yan itatuwa , kayan lambu, wake, legumes, da madara da yogurt. Yada abincin nan a cikin yini.
Ayyukan jiki
Abinci kawai bai isa ya sarrafa PCOS ba. Saboda suna da matakan testosterone mafi girma, matan da ke da PCOS sun saba gina tsoka da sauƙi fiye da wadanda ba tare da yanayin ba. Ƙarin ƙwayar tsoka yana kara yawan ƙwararren ƙari don haka kuna ƙona calories mafi kyau, kuma yana taimaka muku wajen amfani da glucose mafi kyau wanda zai haifar da rashin insulin da ake bukata a ɓoye.
Yi ƙoƙarin samun akalla kwana biyu na horo na horo a kowace mako don ginawa da kula da ƙwayar tsoka.
Ƙara ƙarin aiki a cikin kwanakinku ta hanyar ɗaukar matakan maimakon wurin hawan, ku ajiye motar ku daga ƙofar, ko yin tafiya a hankali a lokacin abincin rana ko karya zai iya zama bambanci a lafiyarku kuma ya taimake ku don samar da insulin.
Wasu mutane sun sami amfani da magunguna masu dacewa don ciyar da matakai a kowace rana kuma har ma suna gasa tare da ma'aikata ko abokai.
Insulin-Lowering Magunguna
Idan sauye-sauye na abinci bai isa ba kuma an tabbatar da gwajin insulin ta gwajin, zaka iya yin bayani akan kara dan magani na insulin da likitanka. Yawancin mata sun sami babban nasara a asarar nauyi ta hada hada magani da salon canji. Yana da muhimmanci a san cewa, duk da haka, FDA ba ta yarda da wadannan kwayoyi ba don amfani da su a kula da PCOS .
Metformin shine yawancin mafi yawan likitoci, yana zaton cewa mace ta zama dan takara don shan magani. Yana aiki ta ƙaruwan tantanin halitta zuwa insulin kuma yana hana samar da glucose ta hanta. Ga mata da yawa, shan wannan magani zai iya taimakawa wajen sake yaduwa da lokaci da lokaci.
Glitazones (kamar Avandia da Actos) wani bangare ne na kwayoyi da ake amfani da su a wasu lokuta, ko dai shi kadai ko a haɗa tare da metformin. Wadannan magungunan sun rage yawan rashin insulin da yawa kuma suna da ƙananan sakamako masu illa gastrointestinal fiye da metformin. Har ila yau, matan da ke daukar nauyin kullun suna iya samun nauyi maimakon rasa shi.
Victoza da sauran magungunan magungunan magunguna sunyi nazari a cikin mata tare da PCOS kuma suna nuna kyakkyawan sakamakon hade tare da metformin da salon rayuwa mai kyau.
Insulin-Lower Supplements
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 haɗin Myo (MYO) da kuma D-Chiro-inositol (DCI) nau'in inositol da kashi 40: 1 don inganta yawancin abubuwan da ke haifar da rayuwa da kuma haifuwa na PCOS. Wadannan amfani sun hada da haɓaka zuwa cholesterol , insulin, androgens da nauyi.
N-acetyl cysteine (NAC) wani maganin antioxidant ne da aka nuna a cikin gwajin gwajin da yawa wanda aka bazu don aiki tare da metformin don rage insulin da cholesterol a cikin mata da PCOS.
Tabbatar da tuntuɓi likitan abinci mai cin gashin abinci da likitan ku da likitanku game da zaɓar wanda ya dace don ku.
Sarrafa gwagwarmayar insulin zai iya zama mahimmanci wajen taimakawa mata da PCOS rasa nauyi. Ta hanyar canza salon rayuwa mai kyau , za ka iya taimakawa jikin ka karu da amsa ga insulin, kuma yiwuwar rage yawan samar da hawan daji . Wannan na iya taimakawa wajen rage cututtuka , mayar da kwayar halitta ta yau da kullum kuma hana halayen lokaci na yau da kullum.
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.
> Grassi, Angela. PCOS: Jagoran Dietitian, 2013. http://www.prosnutrition.com/product/pcos-the-dietitians-guide/.
> Oner G, Muderris II. Clinical, endocrin da kuma sakamako na rayuwa na metformin da N-acetyl-cysteine a cikin mata tare da ciwon polycystic ovary. Eur J Obstet Gynecol Rubuta Biol. 2011.