Iindlela ezingama-30 zeNdalo zokuNceda ukuPhatha iPolycystic Ovary Syndrome (i-PCOS)

Umxholo

• Ukutshintsha kokutya
• Konke malunga nokutya okupheleleyo
• Ibhalansi ye-carb kunye ne-protein
• Injongo yokuchasana nokudumba
• Nyusa ukutya kwakho ngentsimbi
• Nyusa ukutya kwakho kwemagniziyam
• Yongeza kwifayibha ukunceda ukwetyisa
• Sika ikofu
• Cinga ngeemveliso zesoya
• Izibonelelo
• Inositol
• Chromium
• Isinamon
• Isithsaba
• Izinki
• I-oyile ye-primrose yangokuhlwa
• I-vitamin D kunye ne-calcium
• Ikhowudi yeoyile yesibindi
• IBerberine
• I-Adaptogen herbs
• Ingcambu yeMaca
• I-Ashwagandha
• I-basil engcwele
• Ingcambu yeLicorice
• Tribulus terrestris
• I-Chasteberry
• Iiprobiotic
• Gcina ubunzima obusempilweni
• Linganisa umthambo wakho
• Ziqhelanise nokucoceka kokulala
• Ukunciphisa uxinzelelo
• Nciphisa okanye uphephe ukuphazamiseka kwe-endocrine
• Cinga ngokunyanga
• Lumka
• Thetha nogqirha wakho

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Izinto ekufuneka ziqwalaselwe

I-Polycystic ovary syndrome (i-PCOS) yeyona meko ye-endocrine phakathi kwabafazi base-US abakwiminyaka yokuzala. Iimpawu zayo zibandakanya:

• ii-cysts zamaqanda
• amaxesha angaqhelekanga
• induna
• ukucheba iinwele
• ukutyeba kwakho

oonobangela be-PCOS bayanzima, kodwa ukumelana ne-insulin kunye nommiselo wehomoni zizinto eziphambili.

Unokwazi ukulawula ezi zinto kunye nokunciphisa iimpawu zakho ngokutshintsha indlela ophila ngayo kunye nezongezo zokutya, kodwa akukho ndlela-nye yokwenza unyango.

Kuya kufuneka usoloko uthetha nogqirha wakho ngaphambi kokuba uzame naluphi na unyango. Banokuxoxa ngeedosi ezinokubakho, iziphumo ebezingalindelekanga, kunye nonxibelelwano.

Ukutshintsha kokutya

Ukutya ukutya okufanelekileyo kunye nokuthintela izithako ezithile kunokukunceda ulawule iimpawu zakho. Ukutya okunesondlo kunokunceda ukulawula iihomoni zakho kunye nomjikelo wakho wokuya exesheni. Ukutya kusetyenzwe, ukutya okugcinwe kakhulu kunokuba negalelo ekuvukeleni nasekuchaseni kwe-insulin.

Konke malunga nokutya okupheleleyo

Ukutya okupheleleyo kukhululekile kwiswekile, iihomoni, kunye nokubola. Oku kutya kusondele kwimeko yabo yendalo, engacwangciswanga ngokusemandleni. Iziqhamo, imifuno, ukutya okuziinkozo, kunye nemidumba kukutya okupheleleyo onokongeza ekutyeni kwakho.

Ngaphandle kwamahomoni kunye nokulondolozwa, inkqubo yakho ye-endocrine inokulawula ngcono iswekile yegazi lakho.

Ibhalansi ye-carb kunye ne-protein

IiCarbohydrate kunye neeprotheyini zombini zinempembelelo kumandla akho nakumanqanaba ehomoni. Ukutya iprotheni emzimbeni wakho ukuvelisa i-insulin. inokuphucula ubuntununtunu be-insulin. Endaweni yokuzama ukutya okune-carb ephantsi, jolisa ekufumaneni iiproteni ezaneleyo.

Imithombo yeeprotheyini esekwe kwizityalo, ezinje ngamandongomane, iimbotyi, kunye neenkozo ezipheleleyo, zezi.

Injongo yokuchasana nokudumba

I-PCOS ichazwa njengezinga eliphantsi lokudumba okungapheliyo. Ukongeza ukutya okuchasayo ekudleni kwakho kunokunceda ukunciphisa iimpawu zakho.

Cinga ngokutya kweMeditera njengenye indlela. Ioyile yomnquma, iitumato, imifuno enamagqabi, iintlanzi ezinamafutha ezinje nge mackerel kunye ne tuna, kunye neenqoba zemithi zonke zilwa nokudumba.

Nyusa ukutya kwakho ngentsimbi

Abanye abantu basetyhini abane-PCOS bafumana ukopha okunzima ngexesha labo. Oku kunokubangela ukunqongophala kwe-iron okanye i-anemia. Ukuba ugqirha wakho ufumene ukuba unayo nayiphi na imeko, thetha nabo malunga nendlela onokuthi unyuse ngayo ukutya kwakho i-iron. Banokucebisa ukongeza ukutya okune-iron-okunje ngesipinatshi, amaqanda, kunye ne-broccoli kwisidlo sakho.

Akufanele uphakamise ukutya kwakho ngentsimbi ngaphandle kokubonisana nogqirha wakho kuqala. Intsimbi eninzi inokuba neengxaki.

Nyusa ukutya kwakho kwemagniziyam

Ii-almonds, ii-cashews, isipinatshi, kunye neebhanana kukutya okuhambelana ne-PCOS okunotye ngemagniziyam.

Yongeza kwifayibha ukunceda ukwetyisa

Ukutya okuphezulu kwifayibha kunokunceda ukuphucula ukwetyisa kwakho. Iilentile, iimbotyi zelima, ibroccoli, ihlumelo laseBrussels, amapere, kunye neeavokhado zonke zityebile kwifayibha.

Sika ikofu

Ukusetyenziswa kweCaffeine kunokunxulunyaniswa namanqanaba e-estrogen kunye nokuziphatha kwehomoni. Zama ukwandisa amandla akho ngenye indlela yokunqongophala, njengeti yemifuno. Iipropathiotic zaseKombucha nazo zinokuba luncedo.

Kwaye ukuba awukwazi ukuhamba ngaphandle kokunyusa i-caffeine, fikelela iti eluhlaza endaweni yoko. Iti eluhlaza ukuphucula ukunganyangeki kwi-insulin. Inokukunceda kulawulo lobunzima kubafazi abane-PCOS.

Cinga ngeemveliso zesoya

Ngaphambi kokuba ungeze i-soy eyongezelelweyo kwisondlo sakho, cela ugqirha wakho malunga nophando olutsha. I-Soy isebenza njenge-estrogen emzimbeni wakho. Oku kunokunceda ukulinganisa iihormoni ukuba une-PCOS. Kodwa kukho ukongeza isoya kwisidlo sakho kunokuphazamisa inkqubo yakho ye-endocrine.

Abantu abanembali yosapho ye-cancer enxulumene ne-estrogen, enje ngomhlaza wamabele, kufuneka baphephe iimveliso zesoya. Ukuba ugqirha wakho uyakuvuma ukongeza isoya kwisidlo sakho, cinga ubisi lwe-soy, tofu, miso, kunye netempeh.

Izibonelelo

Izongezo zibanga ukunceda kulawulo lwehomoni, ukumelana ne-insulin, kunye nokudumba okunxulunyaniswa nePCOS.

Izincedisi azilawulwa yiU.S.Ukutya noLawulo lweziyobisi (i-FDA). Thetha nogqirha wakho ngaphambi kokuba uthathe naluphi na uncedo. Ezinye zazo zinokuphazamisa ezinye iindlela zonyango kunye namayeza amiselweyo e-PCOS.

Inositol

I-Inositol yivithamini B enokunceda ukuphucula ukunganyangeki kwe-insulin. Kufunyenwe ukunceda ngokuzala kwezinye iimeko ze-PCOS.

Chromium

IChromium yongeza isalathiso sobunzima bomzimba wakho, esinokukunceda ngePCOS. Banokuzinzisa ukunganyangeki kwe-insulin ngokunceda umzimba wakho usebenze iswekile.

Isinamon

Isinamoni ivela kwixolo lomthi wesinamon. Isicinamon ikhutshwe ukuze ibe nefuthe elihle ekuchaseni i-insulin. I-Cinnamon nayo inokuba ngabasetyhini abane-PCOS.

Isithsaba

Isithako esisebenzayo kwi-turmeric ibizwa ngokuba yi-curcumin. I-Turmeric ithembisa ngokunciphisa ukunganyangeki kwe-insulin kunye ne-arhente echasayo.

Izinki

I-Zinc yinto yokulandelela enokunyusa ukuzala kunye nenkqubo yomzimba yokuzikhusela. Ukukhula okugqithisileyo okanye okungafunekiyo kokukhula kweenwele kunye nealopecia enezincedisi ze zinc.

Unokutya inyama ebomvu, iimbotyi, amandongomane emthi, kunye nokutya kwaselwandle ukuze ufumane i-zinc ngakumbi ekutyeni kwakho.

I-oyile ye-primrose yangokuhlwa

Ioyile ye-primrose yangokuhlwa isetyenziselwe ukunceda kwintlungu yexesha kunye nasexesheni ngokungaqhelekanga. Iphucula amanqanaba e-cholesterol kunye noxinzelelo lwe-oxidative, zombini edibene ne-PCOS.

Thenga ioyile yeprimrose yangokuhlwa ngoku.

I-vitamin D kunye ne-calcium

I-Vitamin D yincindi yedlala ebalulekileyo kwinkqubo yakho ye-endocrine. Ukusilela kweVitamin D kukwabasetyhini abane-PCOS. I-Vitamin D kunye ne-calcium engavumelekanga kunye nokukunceda ukuba uphume.

Ikhowudi yeoyile yesibindi

Ioyile yesibindi ye-cod ineevithamini D kunye no-A, kunye nexabiso eliphezulu le-omega-3 fatty acids. Ezi asidi zinokukunceda ekuhambeni kwexesha nasekuncedeni ukulahla amanqatha esinqeni sakho.

Thenga ioyile yesibindi ngoku.

IBerberine

IBerberine sisixhobo esisetyenziswa kumayeza amaTshayina ukunceda ukumelana ne-insulin. Ukuba unayo i-PCOS, iberberine inyusa imetabolism yakho kwaye ulungelelanise iimpendulo zomzimba wakho.

I-Adaptogen herbs

Xa umzimba wakho ungakwazi ukulawula i-insulin, inokwakha emzimbeni wakho kwaye ibangele amanqanaba aphezulu amahomoni esini abizwa ngokuba yi-androgens. Amayeza eAdaptogen athi anceda umzimba wakho ekulinganiseni iihomoni. Amanye amayeza e-adaptogen nawo abanga ukuba akhulule ezinye iimpawu ze-PCOS, njengamaxesha angaqhelekanga.

Sebenzisa isilumkiso kwaye uthethe nogqirha wakho ngaphambi kokuba uthathe naluphi na ukongezwa kwe-herbal, njengoko amabango abo engakhange ahlolwe yi-FDA.

Ingcambu yeMaca

Ingcambu yesityalo se-maca sisityalo sendabuko esisetyenziselwa ukukhulisa ukuchuma kunye ne-libido. Imacah hormone ibhalansi yeengcambu kunye namanqanaba asezantsi e-cortisol. Inokukunceda nokunyanga uxinzelelo, olunokuba luphawu lwePCOS.

I-Ashwagandha

I-Ashwagandha ikwabizwa ngokuba yi "Indian ginseng." Inqanaba lecortisol, elinokuphucula uxinzelelo kunye neempawu zePCOS.

Thenga i-ashwagandha ngoku.

I-basil engcwele

I-basil engcwele, ekwabizwa ngokuba yi-tulsi, idilesi yoxinzelelo lweekhemikhali kunye noxinzelelo. Kubhekiswa kuye njengokumkanikazi wamayeza. I-basil engcwele iswekile yegazi lakho, uthintele ukutyeba, kwaye wehlise amanqanaba akho e-cortisol.

Ingcambu yeLicorice

Ingcambu yesityalo se-licorice iqulethe ikhompawundi ebizwa ngokuba yi-glycyrrhizin, eneempawu ezahlukeneyo ezizodwa. Ingcambu yeLicorice njengearhente echasayo. Isebenza ukunceda ukuhambisa iswekile kunye nokulinganisa iihomoni.

Tribulus terrestris

Tribulus terrestris kufuneka incede ekuvuseleleni i-ovulation kunye nenkxaso yokuya exesheni okunempilo. Inokuba linani lee-cysts ze-ovari.

Thenga tribulus terrestris ngoku.

I-Chasteberry

IChasteberry kangangeenkulungwane ukunceda kwiimeko zokuzala. Inokuphucula iimpawu ze-PMS, nangona ifuthe layo ekuchumeni lifuna uphando ngakumbi.

Iiprobiotic

Iiprobiotic azincedi nje ekucoleni ukutya kunye nasempilweni emathunjini. Banendima ebalulekileyo kunyango lwe-PCOS. Banokunciphisa ukudumba kunye nokulawula iihomoni zesini ezinje nge-androgen kunye ne-estrogen.

Cinga ngokuthatha izongezo zeprobiotic kunye nokutya ukutya kweprobiotic, njenge kimchi kunye nekombucha.

Gcina ubunzima obusempilweni

Ukugcina ubunzima obusempilweni kunokunceda ukunciphisa ukunganyangeki kwe-insulin, kunye nokunciphisa umngcipheko weemeko ezinxulumene ne-PCOS.

Ukuba utyebe kakhulu, izifundo ziphakamisa ukwehla kobunzima ngokuthe ngcembe ngokutya okunekhalori esezantsi njengonyango oluthembisayo lonyango lokuqala lwe-PCOS.

Linganisa umthambo wakho

Ukuzivocavoca umzimba kubalulekile ukugcina ubunzima obunempilo. Kodwa ukusebenzisa kakhulu kunokuphazamisa iihormoni zakho, ke thetha nogqirha wakho malunga nokulingana okusempilweni.

Ukuthamba, ukuzilolonga okunempembelelo ephantsi njengeyoga okanye iiPilates kunokuziqhelanisa nexesha elide. Ukuqubha kunye ne-aerobics elula nayo iyacetyiswa. Ukuqeqeshwa kwexesha eliphakamileyo kunye nokuhamba umgama omde kunceda ukuphucula iimpawu ze-PCOS.

Thetha nogqirha wakho malunga nohlobo lokuzilolonga oluya kukunceda kakhulu.

Ziqhelanise nokucoceka kokulala

Ukulala kuchaphazela amanqanaba oxinzelelo kwaye kunceda ukulawula i-cortisol ukulinganisa iihomoni zakho. Kodwa ukuphazamiseka kokulala kwabasetyhini abane-PCOS. Ukunyusa ukulala kwakho ucoceko:

• Cwangcisa ukulala iiyure ezisibhozo ukuya kwezilishumi ebusuku.
• Misela inkqubo yesiqhelo yokulala.
• Gwema izikhuthazi kunye nokutya okunamafutha ngaphambi kokulala.

Ukunciphisa uxinzelelo

Ukunciphisa uxinzelelo kunokulawula i-cortisol. Uninzi lwezicwangciso ezichazwe apha ngasentla, ezinje ngeyoga, ukulala ngokwaneleyo, kunye nokusika icaffeine, kunokuba negalelo ekunciphiseni uxinzelelo.

Ukuthatha uhambo ngaphandle kunye nokwenza indawo ebomini bakho yokuphumla kunye nokuzikhathalela kunokunciphisa uxinzelelo lwakho.

Nciphisa okanye uphephe ukuphazamiseka kwe-endocrine

Iziphazamiso ze-Endocrine ziikhemikhali okanye izithako eziphazamisayo okanye ezivimba umzimba wakho uphendule ngokwendalo.

Abanye abaphazamisi be-endocrine baxelisa iihomoni zesini kunye nezamadoda, zibangela ukudideka kwinkqubo yakho yokuzala. Oku kunokunyusa umngcipheko weempawu zePCOS.

Zihlala zifumaneka kukutya okusemathinini, iisepha, kunye nokwenza izithambiso. Ukuphazamiseka okuqhelekileyo kwe-endocrine kubandakanya:

• Iidayoksini
• phthalates
• izitshabalalisi
• BPA
• glycol ethers

Cinga ngokunyanga

Kukho uphando olwaneleyo lokwenza ityala lokunyanga njengonyango olungolunye lwe-PCOS. I-PCOS yokunyanga nge:

• ukwanda kokuhamba kwegazi kwii-ovari zakho
• ukunciphisa amanqanaba e-cortisol
• ukunceda ukunciphisa umzimba
• ukuphucula uvakalelo lwakho kwi-insulin

Lumka

Lumkela izongezo kunye nezinye iindlela zonyango ezenza amabango amakhulu. Nangona kukho isixa esifanelekileyo sophando kunyango lwendalo lwe-PCOS, ulwazi oluthe kratya luyafuneka ukuxhasa iindlela ezininzi ezizezinye.

Kuya kufuneka usoloko ujonga nogqirha wakho ngaphambi kokuqala olunye unyango. Olunye unyango olubanga ukuba ziimveliso ezimangalisayo zePCOS lunokuchaphazela ukuzala kwakho okanye lukhokelele kwezinye iingxaki.

Lumka ngokukodwa:

• , ezinokwenza kube nzima ukuba ukhulelwe
• Unyango lwenkqubo ye-enzyme
• izongezo kunye namayeza athembisa "ukunyanga konke" kunye nokubonelela "ngeziphumo ezikhawulezileyo"

Thetha nogqirha wakho

Ukuba ucinga naluphi na unyango olungasentla lwendalo lwe-PCOS, sebenza nogqirha wakho ukwenza isicwangciso sonyango.

Ngelixa izongezo zemifuno kunye nolunye unyango lunokunceda unyango lwe-PCOS, azinakuthatha indawo yencoko ehleliweyo, eqhubekayo nogqirha wakho malunga neempawu zakho.