Ho ba le PCOS ho ka u beha kotsing ea maemo a mangata a amanang le ts'ebetsong, ho akarelletsa lefu la tsoekere , lefu la pelo , k'holeseterole e phahameng le lefu la metabolic . Ho feta moo, basali ba nang le PCOS ba na le mathata a boima. Ho noa metsi a lekaneng ke karolo ea bohlokoa ea ho ja lijo tse nepahetseng le mokhoa oa bophelo.
Mesebetsi
Metsi ke karolo e kholo ea sele e 'ngoe le e' ngoe ea 'mele, lisele le' mele.
E phetha karolo ea bohlokoa hoo e batlang e le litho tsohle tsa 'mele, ho akarelletsa:
- Ho lekaneng ha hydration
- Melao ea mocheso
- Ho tsamaisa oksijene le limatlafatsi ka mali
- Ho nka karolo e hlokahalang ea lik'hemik'hale
- Thuso ea ho felisoa ha litšila ka motsoako le litlolo tse nyenyane
- Lubrication of joints
- Ho sebetsa e le karolo e kholo ea metsi a mmele a kang li-musik le meokho
- Ho fa lisele tsa tsona sebōpeho le botsitso
Litlhoko tsa Letsatsi le Letsatsi
Ka kakaretso, batho ba lokela ho ja lilithara tse peli ho isa ho tse 3 tsa metsi ka letsatsi. Sena ha se nahane ka boemo ba meriana ea motho oa bongaka, mekhoa ea ho ikoetlisa le tikoloho e phelang (libaka tse phahameng tsa sebaka se phahameng kapa libakeng tse chesang haholo kapa tse mongobo li hloka ho feta). Mesebetsi ea letsatsi le leng le le leng e ka boela ea eketsa litlhoko tsa metsi. Ka mohlala, litlhoko tsa metsi lia eketseha ha li fofa kapa nakong ea boikoetliso bo matla kapa ka ho kula le feberu. Basali ba qalang ho ea khoeling ba ka 'na ba ba le litlhoko tse eketsehileng tsa metsi.
Mehloli e meng ea Metsi
Ha metsi a ntse a hlokahala, lisebelisuoa tse ling li ka kenya letsoho letsatsi le leng le le leng ka litebelisuoa tsa metsi tse kang seltzer, tee ea iced e sa tsoekere, tee e chesang, lebese, lino tse tahang le kofi. Hangata soda le lero la litholoana lekholong la litholoana li boetse li tlisa metsi ho lijo tsa rona, empa le tsona li ka hlahisa likokoanyana tsa insulin. Leka metsi a seltzer ka splash ea lero la tholoana ea 100% ho e-na le soda bakeng sa tatso ntle le boholo ba caloric punch kapa leka e 'ngoe ea litlhahiso tse ka tlase.
Ntle le ho noa metsi, re kenya metsi a mangata lijong tseo re li jang. Litholoana le meroho e ngata li na le metsi a phahameng, lebaka le leng leo ka lona re lokelang ho ja lihlahisoa tse ngata tse ncha. Li-soups le smoothies li boetse li fana ka metsi.
Matšoao ao U sa Noeng ho Lekaneng
- Nete e phehelang
- Motlolo o lefifi
- Molomo le lipuo tse omileng
- Ho robala
- Nausea
- Ho tšoara matsoho, matsoho le maoto
- Hlooho ea hlooho
- Ho eketseha ha sekhahla sa 'mele
- Pherekano
Litlhahiso tsa ho Noa Metsi a mangata
Haeba u na le nako e thata ea ho kopana le lisebelisuoa tsa hau tsa metsi, mona ke litlhahiso tse ka thusang:
- Eketsa litholoana tsa tholoana tse kang Lemons, limes, kapa li-oranges metsing a hau
- Tšoara khalase kapa botlolo bo bong bo ka sebelisoang ka metsi
- Sebelisa botlolo ea metsi e nang le mokhoa oa ho boloka lipina tsa hau
- E-ba le tlhōlisano le basebetsi-'moho kapa metsoalle
- Beha timer fonong ea hau kapa sebelisa app ho u hopotsa hore u noe
- Kenyelletsa metsi a mang a kang tee kapa seltzer letsatsing la hau
E hlophisitsoe ke setsebi sa PCOS Angela Grassi, MS, RDN
Mohloli:
> Brown J. Nutrition ka Bophelo. Khatiso ea bohlano. 2014. Cengage Learning.