Njira Zachilengedwe za 30 Zothandizira Kuchiza Polycystic Ovary Syndrome (PCOS)

Zamkati

• Zakudya zimasintha
• Zonsezi ndi zakudya zonse
• Kusamala carb ndi kudya mapuloteni
• Cholinga cha anti-inflammatory
• Limbikitsani kudya kwanu kwachitsulo
• Sakani chakudya chanu cha magnesium
• Onjezerani zida zina kuti zithandizire kugaya
• Dulani khofi
• Ganizirani za zinthu za soya
• Zowonjezera
• Inositol
• Zamgululi
• Sinamoni
• Mphepo yamkuntho
• Nthaka
• Madzulo Primrose mafuta
• Ophatikiza vitamini D ndi calcium
• Cod mafuta a chiwindi
• Chitsamba
• Adaptogen zitsamba
• Mizu ya Maca
• Ashwagandha
• Basil woyera
• Mzu wa Licorice
• Tribulus terrestris
• Msuzi
• Mapuloteni
• Pitirizani kulemera bwino
• Sungani masewera olimbitsa thupi
• Yesetsani kukhala ndi ukhondo wabwino
• Kuchepetsa nkhawa
• Chepetsani kapena pewani zosokoneza za endocrine
• Taganizirani zodula mphini
• Samalani
• Lankhulani ndi dokotala wanu

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zinthu zofunika kuziganizira

Matenda a Polycystic ovary (PCOS) ndi omwe amapezeka kwambiri pakati pa azimayi aku US azaka zoberekera. Zizindikiro zake ndi izi:

• zotumphukira zotupa
• nthawi zosasintha
• ziphuphu
• tsitsi lochepera
• kunenepa

Zomwe zimayambitsa PCOS ndizovuta, koma insulin kukana ndi kuwongolera mahomoni ndizofunikira kwambiri.

Mutha kuthana ndi izi ndikuchepetsa zizindikilo zanu pakusintha kwa moyo wanu komanso zakudya zowonjezera, koma palibe njira imodzi yothandizira.

Muyenera nthawi zonse kulankhula ndi dokotala musanayese njira ina iliyonse. Amatha kukambirana za momwe angathere mlingo, zovuta zake, komanso momwe angachitire.

Zakudya zimasintha

Kudya zakudya zabwino ndikupewa zosakaniza zina kungakuthandizeni kuthana ndi matenda anu. Chakudya chopatsa thanzi chitha kuthandizira kuwongolera mahomoni anu komanso kusamba kwanu. Kudya kukonzedwa, zakudya zosungidwa kwambiri zimatha kuyambitsa kutupa komanso kukana kwa insulin.

Zonsezi ndi zakudya zonse

Zakudya zonse zilibe shuga, komanso mahomoni. Zakudya izi zili pafupi kwambiri ndi chilengedwe chawo, chosasinthidwa momwe zingathere. Zipatso, ndiwo zamasamba, mbewu zonse, ndi nyemba ndizakudya zonse zomwe mutha kuwonjezera pazakudya zanu.

Popanda mahomoni ndi zotetezera, makina anu a endocrine amatha kuwongolera shuga wanu wamagazi.

Kusamala carb ndi kudya mapuloteni

Zakudya ndi mapuloteni onse amakhudza mphamvu yanu komanso mahomoni. Kudya mapuloteni m'thupi lanu kuti apange insulin. imatha kusintha kukhudzidwa kwa insulin. M'malo moyesa zakudya zamafuta ochepa, onetsetsani kuti mwapeza mapuloteni okwanira.

Mapuloteni opangidwa ndi mbewu, monga mtedza, nyemba, ndi mbewu zonse, ndi.

Cholinga cha anti-inflammatory

PCOS imafotokozedwa ngati kutupa kwakanthawi kochepa. Kuwonjezera zakudya zotsutsana ndi zotupa ku zakudya zanu kungathandize kuchepetsa zizindikiro zanu.

Talingalirani zakudya za ku Mediterranean ngati njira. Mafuta a azitona, tomato, masamba obiriwira, nsomba zamafuta monga mackerel ndi tuna, ndi mtedza wamitengo zonse zimalimbana ndi kutupa.

Limbikitsani kudya kwanu kwachitsulo

Amayi ena omwe ali ndi PCOS amakhala ndi magazi ambiri nthawi yawo. Izi zitha kubweretsa kusowa kwachitsulo kapena kuchepa kwa magazi m'thupi. Ngati dokotala wakupezani kuti muli ndi vuto lililonse, kambiranani nawo za momwe mungapangire kudya kwanu kwachitsulo. Angakulimbikitseni kuwonjezera zakudya zokhala ndi ayironi monga sipinachi, mazira, ndi broccoli pazakudya zanu.

Simuyenera kukweza chitsulo musanayambe mwaonana ndi dokotala. Chitsulo chambiri chimakhala chovuta.

Sakani chakudya chanu cha magnesium

Maamondi, maasheya, sipinachi, ndi nthochi ndizakudya zabwino za PCOS zokhala ndi magnesium yambiri.

Onjezerani zida zina kuti zithandizire kugaya

Chakudya chokhala ndi michere yambiri chingakuthandizeni kukonza chimbudzi. Lenti, nyemba za lima, broccoli, mphukira ku Brussels, mapeyala, ndi mapeyala onse ali ndi michere yambiri.

Dulani khofi

Kugwiritsa ntchito Caffeine kumatha kulumikizidwa ndi milingo ya estrogen ndi machitidwe a mahomoni. Yesetsani kuwonjezera mphamvu zanu ndi njira zina zosagwiritsika ntchito, monga tiyi wazitsamba. Ma probiotic a Kombucha amathanso kukhala opindulitsa.

Ndipo ngati simungathe kupita osagwiritsa ntchito khofi, pezani tiyi wobiriwira m'malo mwake. Green tiyi kusintha insulin kukana. Itha kuthandizanso pakuwongolera kulemera kwa azimayi omwe ali ndi PCOS.

Ganizirani za zinthu za soya

Musanawonjezere soya pazakudya zanu, funsani adotolo za kafukufuku waposachedwa. Soy amachita ngati estrogen mthupi lanu. Izi zingathandize kuchepetsa mahomoni ngati muli ndi PCOS. Koma pali kuti kuwonjezera soya ku zakudya zanu kungasokoneze dongosolo lanu la endocrine.

Anthu omwe ali ndi mbiri ya mabanja ya khansa yokhudzana ndi estrogen, monga khansa ya m'mawere, ayenera kupewa zinthu za soya. Ngati dokotala akuvomereza kuwonjezera soya pa zakudya zanu, ganizirani mkaka wa soya, tofu, miso, ndi tempeh.

Zowonjezera

Zowonjezera zimati zimathandizira kuwongolera mahomoni, insulin kukana, ndi kutupa komwe kumayenderana ndi PCOS.

Zowonjezera siziyendetsedwa ndi U.S. Food and Drug Administration (FDA). Lankhulani ndi dokotala musanamwe mankhwala ena aliwonse. Ena mwa iwo amatha kusokoneza mankhwala ndi mankhwala ena a PCOS.

Inositol

Inositol ndi vitamini B yomwe ingathandize kuchepetsa kukana kwa insulin. Zapezeka kuti zathandiza ndi kubereka nthawi zina za PCOS.

Zamgululi

Chromium imathandizira index ya thupi lanu, yomwe ingathandize ndi PCOS. Amathanso kulimbitsa kukana kwa insulin pothandiza thupi lanu kugaya shuga.

Sinamoni

Sinamoni amachokera ku makungwa a mitengo ya sinamoni. Kuchokera kwa sinamoni kumathandiza kuti insulini isakanike. Sinamoni imathandizanso kwa amayi omwe ali ndi PCOS.

Mphepo yamkuntho

Chogwiritsira ntchito mu turmeric chimatchedwa curcumin. Turmeric ikulonjeza kuchepa kwa insulin kukana komanso ngati wotsutsa-yotupa.

Nthaka

Zinc ndichinthu chomwe chingalimbikitse chonde komanso chitetezo cha mthupi lanu. Kukula kwambiri kapena kosafunikira kwa tsitsi ndi alopecia wokhala ndi zowonjezera mavitamini.

Muthanso kudya nyama yofiira, nyemba, mtedza wamitengo, ndi nsomba kuti mupeze nthaka yambiri pazakudya zanu.

Madzulo Primrose mafuta

Madzulo Primrose mafuta akhala akugwiritsidwa ntchito kuthandizira pakumva kupweteka komanso kusamba mosasamba. Imathandizira kuchuluka kwama cholesterol ndi kupsinjika kwa oxidative, zonsezi zomwe zimalumikizidwa ndi PCOS.

Gulani mafuta oyambira madzulo tsopano.

Ophatikiza vitamini D ndi calcium

Vitamini D ndi hormone yomwe ndi yofunika kwambiri m'thupi lanu. Kulephera kwa Vitamini D kuli mwa amayi omwe ali ndi PCOS. Vitamini D ndi calcium nthawi zosasinthasintha ndikuthandizani kutulutsa dzira.

Cod mafuta a chiwindi

Mafuta a chiwindi cha cod amakhala ndi mavitamini D ndi A, komanso omega-3 fatty acids ambiri. Izi zidulo zitha kuthandiza kusamba nthawi zonse ndikuthandizira kuchotsa mafuta m'chiuno mwanu.

Gulani mafuta a chiwindi a cod tsopano.

Chitsamba

Berberine ndi zitsamba zomwe zimagwiritsidwa ntchito mu mankhwala achi China kuti zithandizire kulimbana ndi insulin. Ngati muli ndi PCOS, berberine imachepetsa kagayidwe kanu ndikuwongolera mayankho amthupi mwanu.

Adaptogen zitsamba

Thupi lanu likalephera kuyendetsa insulini, limatha kumangirira m'thupi lanu ndikupangitsa mahomoni achimuna okwera otchedwa androgens. Zitsamba za Adaptogen zimati zimathandiza thupi lanu kulinganiza mahomoniwa. Zitsamba zina za adaptogen zimanenanso kuti zimachepetsa zizindikilo zina za PCOS, monga nthawi zosasintha.

Samalani ndikulankhula ndi dokotala musanadye mankhwala ena azitsamba, chifukwa zomwe akunenazo sizinayesedwe ndi FDA.

Mizu ya Maca

Muzu wazomera za maca ndi zitsamba zachikhalidwe zomwe zimagwiritsidwa ntchito kukulitsa chonde ndi libido. Maca mizu yolimbitsa mahomoni komanso kutsika kwa cortisol. Zingathandizenso kuthana ndi kukhumudwa, komwe kungakhale chizindikiro cha PCOS.

Ashwagandha

Ashwagandha amatchedwanso "ginseng yaku India." Ndi ma cortisol, omwe amatha kuchepetsa kupsinjika ndi zizindikiritso za PCOS.

Gulani ashwagandha tsopano.

Basil woyera

Basil yoyera, yotchedwanso tulsi, imayankha kupsinjika kwa mankhwala ndi kagayidwe kake. Amatchedwa "mfumukazi ya zitsamba." Holy basil shuga wanu wamagazi, kupewa kunenepa, ndikuchepetsa milingo yanu ya cortisol.

Mzu wa Licorice

Muzu wa chomera cha licorice uli ndi gulu lotchedwa glycyrrhizin, lomwe limakhala ndi zinthu zingapo zapadera. Mizu ya Licorice ngati wothandizira-yotupa. Zimagwira ntchito kuthandiza kuthandizira shuga ndi mahomoni oyenera.

Tribulus terrestris

Tribulus terrestris iyenera kuthandizira kutulutsa mazira ndi kuthandizira kusamba kwabwino. Ikhozanso kuchuluka kwa ma cyst ovarian.

Gulani tribulus terrestris tsopano.

Msuzi

Chasteberry kwazaka zambiri kuti zithandizire pakubereka. Zitha kusintha zina mwa PMS, ngakhale momwe zimakhudzira chonde zimafunikira kafukufuku wina.

Mapuloteni

Maantibiobio samangothandiza pakukula kwanu komanso m'matumbo. Ndi gawo lofunikira pochiza PCOS. Amathanso kuchepetsa kutupa ndikuwongolera mahomoni ogonana monga androgen ndi estrogen.

Ganizirani kumwa zowonjezera ma probiotic ndikudya zakudya zama probiotic, monga kimchi ndi kombucha.

Pitirizani kulemera bwino

Kukhala ndi kulemera kwathanzi kumatha kuchepetsa kuchepa kwa insulin, komanso kuchepetsa chiopsezo chanu chazomwe zikugwirizana ndi PCOS.

Ngati mukulemera kwambiri, kafukufuku akuwonetsa kuti muchepetse pang'ono pang'onopang'ono kudzera pazakudya zochepa monga njira yodalirika yothandizira PCOS.

Sungani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndikofunikira kuti mukhale ndi thanzi labwino. Koma kuchita masewera olimbitsa thupi kwambiri kumatha kusokoneza mahomoni anu, chifukwa chake lankhulani ndi adotolo zaumoyo wabwino.

Zochita zofatsa, zochepa monga yoga kapena Pilates zitha kuchitika kwa nthawi yayitali. Kusambira ndi ma aerobics opepuka kumalimbikitsidwanso. Maphunziro othamanga kwambiri komanso kuthamanga kwakutali kumathandiza kusintha zizindikiritso za PCOS.

Lankhulani ndi dokotala wanu za mtundu wa masewera olimbitsa thupi omwe angakupindulitseni kwambiri.

Yesetsani kukhala ndi ukhondo wabwino

Kugona kumakhudza kupsinjika kwanu ndikuthandizira kuwongolera cortisol moyenera mahomoni anu. Koma kusokonezeka kwa tulo ndi kwa amayi omwe ali ndi PCOS. Kuti mukhale ndi ukhondo wogona:

• Ganizirani kugona kwa maola eyiti mpaka khumi usiku uliwonse.
• Khazikitsani chizolowezi chogona nthawi zonse.
• Pewani zopatsa mphamvu komanso zakudya zonona, zamafuta musanagone.

Kuchepetsa nkhawa

Kuchepetsa kupsinjika kumatha kuyendetsa cortisol. Njira zambiri zomwe zatchulidwazi, monga yoga, kugona mokwanira, ndi kudula khofiine, zimathandizira kuti muchepetse nkhawa.

Kuyenda panja ndikupanga malo m'moyo wanu kuti mupumule komanso kudzisamalira kumathandizanso kuchepetsa kupsinjika komwe mumakhala nako.

Chepetsani kapena pewani zosokoneza za endocrine

Zosokoneza za Endocrine ndi mankhwala kapena zosakaniza zomwe zimasokoneza kapena kutsekereza machitidwe amthupi mwachilengedwe.

Zina zosokoneza ma endocrine zimatsanzira mahomoni achikazi ndi achimuna, zomwe zimayambitsa chisokonezo m'thupi lanu. Izi zitha kukulitsa chiopsezo cha zizindikilo za PCOS.

Nthawi zambiri amapezeka mu zakudya zamzitini, sopo, ndi zodzoladzola. Zosokoneza zomwe zimachitika pakati pa endocrine ndi monga:

• zamadzimadzi
• zigawo
• mankhwala ophera tizilombo
• BPA
• glycol ethers

Taganizirani zodula mphini

Pali kafukufuku wokwanira kuti apange mulandu woti acupuncture ngati njira ina yothandizira PCOS. Kutsegula PCOS ndi:

• kuwonjezera magazi kutuluka m'mimba mwanu
• kuchepetsa milingo ya cortisol
• kuthandiza kuwonda
• kukulitsa chidwi chanu ku insulin

Samalani

Samalani ndi zowonjezerapo ndi njira zina zochiritsira zomwe zimadzinenera zambiri. Ngakhale pali kafukufuku wokwanira pazithandizo zachilengedwe za PCOS, chidziwitso chambiri cha konkire chikufunikirabe kuthandizira njira zina zambiri.

Muyenera nthawi zonse kufunsa dokotala musanayambe njira ina iliyonse yothandizira. Mankhwala ena omwe amati ndi zozizwitsa za PCOS atha kukhudza kubereka kwanu kapena kubweretsa zovuta zina.

Samalani kwambiri ndi:

• , zomwe zingapangitse kuti zikhale zovuta kuti mukhale ndi pakati
• njira zochiritsira za enzyme
• zowonjezera ndi zitsamba zomwe zimalonjeza "kuchiritsa onse" ndikupereka "zotsatira pompopompo"

Lankhulani ndi dokotala wanu

Ngati mukuganizira njira zomwe zatchulidwazi za PCOS, gwirani ntchito ndi dokotala kuti mupange dongosolo lamankhwala.

Ngakhale zowonjezeretsa zitsamba ndi njira zina zochiritsira zitha kuthandizira PCOS chithandizo, sizilowa m'malo mwakukambirana kosasinthika, kopitilira muyeso ndi dokotala wanu pazazizindikiro zanu.