Ho khetha lijo tse tletseng lijo tsohle ho ka thusa ho laola matšoao a PCOS
Haeba u fumanoe u e-na le lefu la PCOS (polycystic ovarian syndrome), mohlomong ngaka ea hau e laetse hore bophelo bo fetohe joaloka ho ja le ho ikoetlisa e le karolo ea morero oa hau oa phekolo. Lijo tse phetseng hantle tse tletseng lijo tsohle li ka thusa ho ntlafatsa bophelo bo botle ba hao le ho u thusa hore u fokotse boima ba 'mele-joalo ka basali ba nang le PCOS ba nang le boima bo boima, e leng ho ka ba thata ho lahleheloa.
Whole Foods ke eng?
Lijo tse ling kaofela ha li na lijo tse sa sebetsanoeng le tse sa boleloang hape tse sa lefelloeng ke lisebelisoa kapa lintho tse ling tsa maiketsetso. Mehlala ea lijo tsohle li kenyelletsa litholoana, meroho, linaoa, limela le lentile, lijo-thollo kaofela, litlhapi le mafura a saaturated.
Phuputso e phatlalalitsoeng ho Hormone le Lipatlisiso tsa Metabolic e bontšitse hore ba nang le PCOS ba ileng ba latela mokhoa oa ho thibela khaello ea pheko ea mali (DASH) ba ntse ba ja morero o lahlehileng mafura a mpa 'me ba e-na le liphetoho tse kholo tsa ho hanyetsa insulin le ho ruruha. Lijo tsa DASH li na le litholoana, meroho le litholoana tse ngata 'me li na le mafura a mangata le k'holeseteroli, lijo tse hloekisitsoeng, sodium le lipompong.
Melemo ea Bophelo ea Lijo Tsohle
Kaha ha li sebelisoe hanyenyane, lijo tsohle li na le li-vithamine tse ngata, liminerale, li-antioxidants le fiber tse ka thusang:
- Ntlafatsa letlalo
- Matlafatsa moriri
- Ntlafatsa maikutlo
- Boloka 'mele oa' mele o phetse hantle
- Ntlafatsa tsoalo
- Thuso ea ho lahleheloa ke boima
- Ho tšehetsa bokhachane bo phetseng hantle
- Ho boloka khatello ea mali e phetseng hantle
- Fokotsa kotsi ea lefu la tsoekere
- Thibela kankere
- Eketsa bophelo ba hau
Litholoana
Le hoja litholoana li le lik'habohaedreite, litholoana tse ngata li na le letšoao le tlaase la glycemic . U lokela ho ikemisetsa ho ba le bonyane li-servings tse 2 tsa litholoana letsatsi ka leng. Ho kenyelletsa litholoana tse ngata ka lijo tsa hau, boloka sekotlolo sa litholoana tse feletseng tafoleng kapa k'hamera, litholoana tsa khaola ea friji e le hore u li boloke hamorao, kapa u reke litholoana tse nang le serame ho kopanya li-smoothies.
Thabela litholoana bakeng sa ho ja lijo kapa ho li eketsa lijong tsa hau. U ka kopanya blueberries ka oatmeal kapa ua eketsa morara kapa liapole ho salate.
Meroho
U lokela ho ikemisetsa ho ja bonyane likotlolo tse 2 1/2 tsa meroho letsatsi ka leng. Ho kenyelletsa meroho e mengata lijong tsa hau, etsa halofo ea li-veggies tsa hau ea lijo ka ho fetisisa lijong, u behe meroho e nang le serame le ho reka meroho e bonolo ho e lokisetsa. Fokotsa khetho ea hao ea li-veggie ho boloka lijo tsa hau li le monate. Thabela meroho bakeng sa ho ja lijo kapa ho li eketsa lijong. U ka kopanya meroho ea hao e ratoang haholo ho omelets kapa frittatas, o lahla meroho e seng mekae ea makhasi, kapa u e kenyelle ka ho tsuba kapa ka sopho.
Linaoa le Meroho
Bakeng sa bophelo bo botle ba 'mele, e-ba le likarolo tse seng kae (1/2 senoelo se seng le se seng) sa linaoa le limela tse kang lentile beke le beke. O ka reka makotiki, a omisitsoeng kapa o itokiselitse ho ja linaoa tse sa tšoaneng. Ho eketsa lijo tsena, ho ja salate e nang le likokoana-hloko, eketsa linaoa tse ntšo kapa linaoa tse tšoeu tsa liphio ho sopho, kapa u lokise lijana tse kholo tse se nang nama joaloka taco salads, burgers ea linaoa kapa falafels.
Whole Grains
Lihlahisoa tsohle ke "li-carbs tse liehang" tse nang le letšoao le tlaase la glycemic 'me li ke ke tsa e-ba le tsoekere ea hau le tsoekere ea insulin. Mehlala e kenyelletsa raese e sootho kapa e hlaha, li-oats tse tletseng, bulgur, quinoa le buckwheat. Ho kenyeletsa tse ling tsa lijo tsena, lihlahisoa tsa lijo-thollo tse nkiloeng bakeng sa lihloeki tse hloekisitsoeng, leka li-quinoa kapa li-oats tse koetsoeng bakeng sa lijo tsa hoseng tse chesang; eketsa lijo tsohle tse kang farro, quinoa, kapa bulgur ho sopho; kapa sebelisa li-oats tse koetsoeng e le ho fepa khōhō kapa tlhapi e apehileng.
Mafura a phetseng hantle
Mafura a phetseng hantle a kenyelletsa oli ea mohloaare le mehloaare, linate le botoro ea linate, li-avocado, peo, mahe le tlhapi. Ho kenyelletsa tse ling tsa mafura a phetseng hantle ha u ja, sebelisa oli ea mohloaare ho pheha kapa e le motheo oa liaparo tsa ho iketsetsa ntlo; ja linate tsa ho ja lijo kapa ho lihela ka har'a moferefere; hlahisa litholoana linthong tsa linate; eketsa alecado ho mahe; sandwich le salate; le ho ja tlhapi ea omega-3 tse ruileng joaloka saalmon, tuna, trout habeli ka beke kapa ho feta.
> 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.
- > Amany Alsayed Salama, Ezzat Khamis Amine, Hesham Abd Elfattah Salem, le Nesrin Kamal Abd El Fattah. Anti-Inflammatory Dietary Combo ho Basali ba Eketsehileng le ba Bobebe ba nang le Polycystic Ovary Syndrome. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.