Izindlela Ezingama-30 Zemvelo Zokusiza Ukwelapha I-Polycystic Ovary Syndrome (i-PCOS)

-Delile

• Izinguquko zokudla
• Konke kumayelana nokudla okuphelele
• Ukulinganisela i-carb kanye ne-protein
• Hlela inhloso yokulwa nokuvuvukala
• Phuza ukudla kwakho kwensimbi
• Khuphula ukudla kwakho kwe-magnesium
• Faka enye ifayibha ukusiza ngokugaya
• Sika ikhofi
• Cabanga ngemikhiqizo yesoya
• Izithasiselo
• Inositol
• I-Chromium
• Isinamoni
• Isiphepho
• Izinki
• Kusihlwa uwoyela we-primrose
• Kuhlanganiswe uvithamini D ne-calcium
• Uwoyela we-cod wesibindi
• IBerberine
• Amakhambi e-Adaptogen
• Impande ye-Maca
• I-Ashwagandha
• I-basil engcwele
• Impande yeLicorice
• Tribulus terrestris
• I-Chasteberry
• Ama-Probiotic
• Gcina isisindo esinempilo
• Linganisa umsebenzi wakho
• Zijwayeze ukulala kahle
• Nciphisa ukucindezeleka
• Beka umkhawulo noma ugweme iziphazamisi ze-endocrine
• Cabanga ngokuthoma
• Qapha
• Khuluma nodokotela wakho

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Izinto okufanele uzicabangele

I-Polycystic ovary syndrome (i-PCOS) yisimo se-endocrine kakhulu phakathi kwabesifazane base-US abaneminyaka yobudala bokuzala. Izimpawu zayo zifaka:

• ama-cysts ama-ovari
• izikhathi ezingajwayelekile
• induna
• ukuncipha kwezinwele
• ukuzuza kwesisindo

izimbangela ze-PCOS ziyinkimbinkimbi, kepha ukumelana ne-insulin nokulawulwa kwamahomoni yizinto ezibalulekile.

Ungahle ukwazi ukuphatha lezi zinto futhi unciphise izimpawu zakho ngokushintsha indlela ophila ngayo nezithasiselo zokudla, kepha ayikho indlela yokwelashwa elingana nosayizi owodwa.

Kufanele uhlale ukhuluma nodokotela wakho ngaphambi kokuzama enye indlela yokwelashwa. Bangakwazi ukuxoxa ngomthamo ongaba khona, imiphumela engemihle, kanye nokusebenzisana.

Izinguquko zokudla

Ukudla ukudla okulungile nokugwema izithako ezithile kungakusiza ukuphatha izimpawu zakho. Ukudla okunomsoco kungasiza ukulawula ama-hormone akho nomjikelezo wakho wokuya esikhathini. Ukudla okusetshenzisiwe, ukudla okulondolozwe kakhulu kungaba nomthelela ekuvukeleni nasekuphikisweni kwe-insulin.

Konke kumayelana nokudla okuphelele

Ukudla okuphelele akunashukela lokufakelwa, ama-hormone, kanye nezinto zokubulala. Lokhu kudla kusondele esimweni sabo semvelo, esingasetshenziswanga ngangokunokwenzeka. Izithelo, imifino, okusanhlamvu okuphelele, kanye nemidumba kungukudla okuphelele ongakungeza ekudleni kwakho.

Ngaphandle kwamahomoni nokugcinwa kwemithi, uhlelo lwakho lwe-endocrine lungalawula kangcono ushukela wegazi lakho.

Ukulinganisela i-carb kanye ne-protein

Ama-carbohydrate namaprotheni womabili athinta amandla akho namazinga ama-hormone. Ukudla amaprotheni umzimba wakho ukukhiqiza i-insulin. ingathuthukisa ukuzwela kwe-insulin. Esikhundleni sokuzama ukudla okune-carb ephansi, gxila ekutholeni amaprotheni anempilo anele.

Imithombo yamaprotheni asuselwa ezitshalweni, njengamantongomane, imidumba, nezinhlamvu ezigcwele.

Hlela inhloso yokulwa nokuvuvukala

I-PCOS ichazwa njengokuvuvukala okungapheli okuyizinga eliphansi. Ukungeza ukudla okulwa nokuvuvukala ekudleni kwakho kungasiza ekunciphiseni izimpawu zakho.

Cabanga ngokudla kwaseMedithera njengenketho. Amafutha omnqumo, utamatisi, imifino enamaqabunga, izinhlanzi ezinamafutha ezinjenge-mackerel ne-tuna, namantongomane ezihlahla konke kulwa nokuvuvukala.

Phuza ukudla kwakho kwensimbi

Abanye besifazane abane-PCOS babhekana nokuphuma kwegazi okunzima ngesikhathi sabo. Lokhu kungaholela ekushodweni yensimbi noma ekushoneni kwegazi. Uma udokotela wakho ekuthole ukuthi unanoma isiphi isimo, khuluma nabo ngokuthi ungakukhuphula kanjani ukudla kwakho kwensimbi. Bangancoma ukufaka ukudla okune-iron okufana nesipinashi, amaqanda, ne-broccoli ekudleni kwakho.

Akufanele ukhuphule ukudla kwakho kwensimbi ngaphandle kokubonisana nodokotela wakho kuqala. Ithini eliningi kakhulu lensimbi lezinkinga.

Khuphula ukudla kwakho kwe-magnesium

Ama-alimondi, ama-cashews, isipinashi, nobhanana kungukudla okunobungani be-PCOS okunothe nge-magnesium.

Faka enye ifayibha ukusiza ngokugaya

Ukudla okune-fiber eningi kungasiza ekuthuthukiseni ukugaya ukudla. Ama-lentile, ubhontshisi we-lima, i-broccoli, amahlumela e-Brussels, amapheya nama-avocado konke kunothe nge-fiber.

Sika ikhofi

Ukusetshenziswa kwe-caffeine kungaxhunyaniswa namazinga e-estrogen nokuziphatha kwamahomoni. Zama ukukhulisa amandla akho ngenye indlela enqamulelayo, njengetiye elinamakhambi. Izakhiwo ze-probiotic zaseKombucha nazo zingasiza.

Futhi uma ungeke ukwazi ukuhamba ngaphandle kwesikhuthazi se-caffeine, finyelela itiye eliluhlaza esikhundleni salokho. Itiye eliluhlaza ukwenza ngcono ukumelana ne-insulin. Kungasiza futhi ekuphathweni kwesisindo kwabesifazane abane-PCOS.

Cabanga ngemikhiqizo yesoya

Ngaphambi kokungeza i-soy eyengeziwe ekudleni kwakho, buza udokotela wakho ngocwaningo lwakamuva. I-Soy isebenza njenge-estrogen emzimbeni wakho. Lokhu kungasiza ukulinganisela ama-hormone uma une-PCOS. Kodwa kukhona ukuthi ukufaka i-soy ekudleni kwakho kungaphazamisa uhlelo lwakho lwe-endocrine.

Abantu abanomlando womndeni womdlavuza ohlobene ne-estrogen, njengamanye umdlavuza webele, kufanele bagweme imikhiqizo yesoya. Uma udokotela wakho evuma ukufaka i-soy ekudleni kwakho, cabanga ubisi lwe-soy, i-tofu, i-miso, ne-tempeh.

Izithasiselo

Izithasiselo zithi ziyasiza ngokulawulwa kwehomoni, ukumelana ne-insulin, nokuvuvukala okuhambisana ne-PCOS.

Izithasiselo azilawulwa yi-U.S. Food and Drug Administration (FDA). Khuluma nodokotela wakho ngaphambi kokuthatha noma yisiphi isengezo. Ezinye zazo zingaphazamisa ezinye izindlela zokwelashwa ze-PCOS nemithi.

Inositol

I-Inositol ivithamini B engasiza ekuthuthukiseni ukumelana ne-insulin. Kutholakale futhi ukuthi kusiza ngokuzala kwezinye izimo ze-PCOS.

I-Chromium

I-Chromium yengeza inkomba yomzimba wakho, engasiza nge-PCOS. Zingase futhi zisimamise ukumelana ne-insulin ngokusiza umzimba wakho uhlanganise noshukela.

Isinamoni

Isinamoni livela kumagxolo ezihlahla zesinamoni. Ukukhishwa kwesinamoni ukuze kube nomthelela omuhle ekumelaneni ne-insulin. ICinnamon nayo ingahle ibe nabesifazane abane-PCOS.

Isiphepho

Isithako esisebenzayo ku-turmeric sibizwa ngokuthi i-curcumin. I-Turmeric ithembisa ukwehla kokumelana ne-insulin futhi njenge-ejenti elwa nokuvuvukala.

Izinki

I-Zinc iyinto yokulandela umkhondo engakhuphula ukuzala namasosha akho omzimba. Ukukhula ngokweqile noma okungafuneki kwezinwele kanye ne-alopecia enezithako ze-zinc.

Ungadla nenyama ebomvu, ubhontshisi, amantongomane ezihlahla, nezinhlanzi zasolwandle ukuthola i-zinc eningi ekudleni kwakho.

Kusihlwa uwoyela we-primrose

Kusetshenziswe uwoyela we-primrose wakusihlwa ukusiza ngezinhlungu zesikhathi kanye nokuya esikhathini ngokungajwayelekile. Ithuthukisa amazinga e-cholesterol kanye nengcindezi ye-oxidative, yomibili exhunywe kwi-PCOS.

Thenga uwoyela we-primrose wakusihlwa manje.

Kuhlanganiswe uvithamini D ne-calcium

UVitamin D uyi-hormone ebalulekile ohlelweni lwakho lwe-endocrine. Ukushoda kukaVitamin D kungabesifazane abane-PCOS. I-Vitamin D ne-calcium izikhathi ezingajwayelekile futhi zikusize ukuthi uvule.

Uwoyela we-cod wesibindi

Uwoyela wesibindi seCod uqukethe amavithamini D no-A, kanye namanani aphezulu e-omega-3 fatty acids. Lezi asidi zingasiza ukuya esikhathini futhi zisize ukuqeda amanoni okhalweni lwakho.

Thenga uwoyela wesibindi se-cod manje.

IBerberine

IBerberine umuthi osetshenziswa emithini yamaShayina ukusiza ukumelana ne-insulin. Uma une-PCOS, i-berberine inyusa umzimba wakho futhi ilinganise izimpendulo ze-endocrine yomzimba wakho.

Amakhambi e-Adaptogen

Lapho umzimba wakho ungakwazi ukulawula i-insulin, ungakha emzimbeni wakho futhi ubangele amazinga aphezulu ama-hormone abesilisa abesilisa abizwa ngama-androgens. Amakhambi we-Adaptogen athi asiza umzimba wakho ekulinganiseni la mahomoni. Amanye amakhambi we-adaptogen nawo athi anciphisa ezinye izimpawu ze-PCOS, njengezikhathi ezingajwayelekile.

Qaphela futhi ukhulume nodokotela wakho ngaphambi kokuthatha noma isiphi isengezo semithi, njengoba izimangalo zabo zingakahlolwa yi-FDA.

Impande ye-Maca

Impande yesitshalo se-maca umuthi wendabuko osetshenziselwa ukukhulisa ukuzala kanye ne-libido. Ama-hormone we-Maca balance balance kanye namazinga aphansi e-cortisol. Kungasiza futhi ekwelapheni ukucindezeleka, okungaba uphawu lwe-PCOS.

I-Ashwagandha

I-Ashwagandha ibizwa nangokuthi "i-ginseng yaseNdiya." Amazinga we-cortisol, angathuthukisa ukucindezeleka nezimpawu ze-PCOS.

Thenga i-ashwagandha manje.

I-basil engcwele

I-basil engcwele, ebizwa nangokuthi i-tulsi, ibhekana nengcindezi yamakhemikhali neye-metabolic.Kubizwa ngokuthi "indlovukazi yamakhambi." I-basil engcwele ushukela wegazi lakho, uvimbele ukuzuza kwesisindo, futhi wehlise amazinga akho e-cortisol.

Impande yeLicorice

Impande yesitshalo se-licorice iqukethe inhlanganisela ebizwa nge-glycyrrhizin, enezici eziningana ezihlukile. Izimpande ze-Licorice njenge-ejenti elwa nokuvuvukala. Isebenza ukusiza ukugaya ushukela nokulinganisa ama-hormone.

Tribulus terrestris

Tribulus terrestris kufanele isize ukukhuthaza i-ovulation nokusekela ukuya esikhathini okunempilo. Kungaba futhi nenani lama-cysts ama-ovari.

Thenga tribulus terrestris manje.

I-Chasteberry

UChasteberry amakhulu eminyaka ukusiza ngezimo zokuzala. Kungathuthukisa ezinye izimpawu ze-PMS, noma umphumela wayo ekuzaleni udinga ucwaningo olwengeziwe.

Ama-Probiotic

Ama-Probiotic awasizi nje ngokugaya nokugaya impilo yakho. Banendima ebalulekile ekwelapheni i-PCOS. Futhi banganciphisa ukuvuvukala futhi balawule ama-hormone ocansi njenge-androgen ne-estrogen.

Cabanga ukuthatha izithasiselo ze-probiotic bese udla ukudla kwama-probiotic, njenge-kimchi ne-kombucha.

Gcina isisindo esinempilo

Ukugcina isisindo esinempilo kungasiza ekunciphiseni ukumelana ne-insulin, futhi kunciphise ubungozi bezimo ezihambisana ne-PCOS.

Uma ukhuluphele ngokweqile, izifundo ziphakamisa ukwehla kwesisindo kancane kancane ngokudla okunama-khalori aphansi njengokwelashwa komugqa wokuqala okuthembisayo kwe-PCOS.

Linganisa umsebenzi wakho

Ukuzivocavoca umzimba kubalulekile ukugcina isisindo esinempilo. Kepha ukuvivinya umzimba kakhulu kungaphazamisa ama-hormone akho, ngakho-ke khuluma nodokotela wakho mayelana nokulinganisela okunempilo.

Ukuzivocavoca okunamandla, okunomthelela ophansi njenge-yoga noma ama-Pilates kungenzelwa isikhathi eside. Ukubhukuda ne-aerobics elula nakho kunconyiwe. Ukuqeqeshwa kwesikhawu esiphakeme nokusebenza ibanga elide kusiza ekuthuthukiseni izimpawu ze-PCOS.

Khuluma nodokotela wakho ngohlobo lokuzivocavoca oluzokuzuzisa kakhulu.

Zijwayeze ukulala kahle

Ukulala kuthinta amazinga akho okucindezeleka futhi kusiza ukulawula i-cortisol ukulinganisela ama-hormone akho. Kepha ukuphazamiseka kokulala kungokwabesifazane abane-PCOS. Ukwenza inhlanzeko yakho yokulala:

• Lwela ukulala amahora ayisishiyagalombili kuya kwayishumi ubusuku ngabunye.
• Sungula inqubo ejwayelekile yokulala.
• Gwema izikhuthazi nokudla okunothe, okunamafutha ngaphambi kokulala.

Nciphisa ukucindezeleka

Ukunciphisa ukucindezeleka kungalawula i-cortisol. Amasu amaningi ashiwo ngenhla, njenge-yoga, ukulala ngokwanele, nokusika i-caffeine, angasiza ekunciphiseni amazinga okucindezeleka.

Ukuhambahamba ngaphandle futhi wakhe isikhala empilweni yakho sokuphumula nokuzinakekela nakho kunganciphisa indlela ozizwa ucindezeleke ngayo.

Beka umkhawulo noma ugweme iziphazamisi ze-endocrine

Iziphazamisi ze-Endocrine ngamakhemikhali noma izithako eziphazamisa noma ezivimba ukusabela kwamahomoni wemvelo komzimba wakho.

Abanye abaphazamisa i-endocrine balingisa ama-hormone abesilisa nabesilisa, okudala ukudideka ohlelweni lwakho lokuzala. Lokhu kungakhuphula ubungozi bakho bezimpawu ze-PCOS.

Zivame ukutholakala ekudleni okusemathinini, insipho, nokwenza izimonyo. Iziphazamiso ezivamile ze-endocrine zifaka:

• ama-dioxin
• phthalates
• izibulala-zinambuzane
• I-BPA
• ama-glycol ethers

Cabanga ngokuthoma

Kukhona ucwaningo olwanele lokwenza icala lokutholwa kwemithi njengenye indlela yokwelapha i-PCOS. I-PCOS yokuthambisa nge:

• ukwandisa ukugeleza kwegazi kuma-ovari akho
• ukunciphisa amazinga e-cortisol
• ukusiza ekunciphiseni isisindo
• ukuthuthukisa ukuzwela kwakho ku-insulin

Qapha

Qaphela izithasiselo nezinye izindlela zokwelapha ezenza izimangalo ezinkulu. Yize kunenani elifanele locwaningo mayelana nokwelashwa kwemvelo kwe-PCOS, kusadingeka imininingwane ethe xaxa yokweseka amakhambi amaningi ahlukile.

Kufanele uhlole njalo nodokotela wakho ngaphambi kokuqala noma iyiphi enye indlela yokwelashwa. Ezinye izindlela zokwelashwa ezithi ziyimikhiqizo eyisimangaliso ye-PCOS empeleni zingathinta ukuzala kwakho noma ziholele kwezinye izinkinga.

Qaphela ikakhulukazi:

• , okungenza kube nzima ukuthi ukhulelwe
• izindlela zokwelashwa ze-enzyme
• izithasiselo namakhambi athembisa "ukwelapha bonke" futhi anikeze "imiphumela esheshayo"

Khuluma nodokotela wakho

Uma ucabangela noma yikuphi okukhethwa kukho okungenhla kokwelashwa kwemvelo kwe-PCOS, sebenza nodokotela wakho ukwenza uhlelo lokwelashwa.

Ngenkathi ama-herbal supplements kanye nezinye izindlela zokwelapha zingasiza ukwelashwa kwe-PCOS, azithathi indawo yengxoxo eyenziwe ngezifiso, eqhubekayo nodokotela wakho mayelana nezimpawu zakho.