Ho ipotsa hore na ke lijo life tse ntle ka ho fetisisa bakeng sa PCOS? Leka DASH
Ho ipotsa hore na lenaneo le molemo ka ho fetisisa la ho ja ke lefe? US News le World Report li lekanyelitse le ho beha lijo tse 35 le lits'ebeletso tse tsoang ho sehlopha sa litsebi tsa bophelo bo botle. Hore ho be le lintlha tse phahameng, lijo li lokela ho ba bonolo ho li latela, li be le phepo hantle, li bolokehe ebile li atlehe ho lahleheloa ke boima ba 'mele le ho thibela lefu la tsoekere le lefu la pelo. Ea hlōlang (bakeng sa selemo sa bohlano) e ne e le lijo tse amoheloang ke 'muso tsa ho khaotsa ho phekola phekolo ea motlakase (DASH).
DASH Diet ke eng?
Lijo tsa DASH li ne li etselitsoe ho fokotsa khatello ea mali . E ruile litholoana, meroho, lithollo kaofela, le lihlahisoa tsa lebese tse tlaase le mafura a fokolang, k'holeseteroli, lijo tse hloekisitsoeng, sodium le lipompong. (Li-diresepe ka har'a libuka tsa phepelo ea li- cookbook tsa PCOS , hammoho le merero ea eona ea libeke tse 'nè, li lumellana le tataiso ena.)
Ka lijo tsohle tse teng moo, lijo tsa DASH e ka ba tse ntle ka ho fetisisa bakeng sa basali ba nang le PCOS. Phuputsong e phatlalalitsoeng ho Journal of Hormone le Lipatlisiso tsa Metabolic, basali ba feteletseng ka ho fetisisa ba nang le PCOS ba ileng ba latela DASH ho ja morero o lahlehileng mafura a mpa mme ba bontša ntlafatso e kholo ea ho hanyetsa insulin le ho ruruha .
Mona ke mabaka a tšeletseng a etsang hore lijo tsa DASH li ntle ho basali ba nang le PCOS.
Ho bonolo ho e latela
E 'ngoe ea lintho tse molemo ka ho fetisisa ka lijo tsa DASH le ntho e ileng ea e thusa hore e be ea bohlokoa haholo har'a litsebi tsa bophelo ke hore ho bonolo ho e latela. Ha ho na lintlha tse latelang, lik'habohaedreite kapa lik'halori tse nang le lijo tsena.
Seo u lokelang ho se etsa ke ho fokotsa lijo tse nang le mafura a tsoekere, letsoai le a phahameng le ho eketsa lenane la litholoana le meroho tseo u li jang.
Re ruile litholoana le meroho
Lijo tsa DASH li khothalletsa lijoana tse 4 ho ea ho tse 5 tsa litholoana le meroho . Lebaka ke hobane limatlafatsi tse kang potassium, calcium, magnesium le fiber li bohlokoa ho loantša khatello e phahameng ea mali.
U tla fumana limatlafatsi tsena kaofela le ho feta ka ho ja lijo tse nang le litholoana le meroho. Litaba tse monate ke hore limatlafatsi tsena li ka boela tsa sebetsa ho ntlafatsa mahlaseli a insulin le mahlaseli a tsoekere.
E eketsa Botlalo
Mekhoa ea Amerika e khothaletsa basali ho ja bonyane ba ligrama tse 25 tsa fiber letsatsi ka leng. Chelete ena e ka fumanoa habonolo lijong tsa DASH. Ntle le ho thusa ho theola k'holeseterole, fiber e tla u tlatsa le ho u boloka u khotsofetse nako e telele. Fiber e boetse e thusa ho laola tsoekere le mahlaseli a insulin.
E tlaase ho Sodium
Sodium e ngata e ka hlahisa khatello ea mali, e eketsa kotsi ea lefu la pelo. Boholo ba Amerika bo fetisitse moeli oa letsatsi le leng le le leng oa li-milligram tse 2300 tsa sodium letsatsi le leng le le leng (ho u fa khopolo, teaspoon e le 'ngoe feela ea letsoai e fana ka li-milligram tse 2300 tsa sodium). E etselitsoe batho ba nang le khatello ea mali e phahameng, lijo tsa sodium tse fokolang DASH e re khothalletsa ho boloka li-sodium tse ka tlaase ho li-milligram tsa 1500, 'me boholo ba sodium ea American Heart Association e khothalletsa batho ba nang le mali a phahameng ho ja.
E hatisa linate, lipeo le limela
Lijo tsa DASH ke lijo tse thehiloeng limela le ho hatisa ho kenyelletsa liphallelo tse 4 ho ea ho tse 5 ka beke ea linate , lipeo le limela tse sa tšoaneng (lentils). Lijo tsena li fana ka mohloli o motle oa fiber, hammoho le magnesium le potasiamo ho fokotsa khatello ea mali.
Lipatlisiso li bontšitse hore lihlahisoa tsa monounsaturated tse nang le pelo e phetseng hantle le mafura a polyunsaturated (PUFAs) a fumanoang linate li ka ntlafatsa insulin, androgens, le li-cholesterol ho basali ba nang le PCOS. E tšetsoe ka fiber, omega-3 fatty acids, protheine, le livithamine tse hlokahalang le diminerale, peo le tsona ke lijo tse monate tsa PCOS.
Tastier Food
Ha u ja lijo tse se nang letsoai le eketsehileng, u ka latsoa phapang. Lijo li rata feela. Ho nka sebaka sa letsoai, sebelisa litlama tse ncha, limela le li-seasonings ho hlahisa tatso e monate ea lijo tsohle.
> Mohloli
> Asemi Z, Esmaillzadeh A.DASH Diet, Resulin Resistance, le Serum hs-CRP ho Polycystic Ovary Syndrome: Tlhahlobo ea Kliniki e laoloang ka nako e tloaelehileng. Resume ea Horm Metab . 2014.
> Kalgaonkar S, Almario RU, Gurusinghe D, et al. Liphello tse fapaneng tsa walnuts le lialmonde ka ho ntlafatsa mekhoa ea metsolic le ea endocrine ho PCOS. Eur J Lithethefatsi tsa Meriana . 2011; 65 (3): 386-393.