Tsarin Cincin ganyayyaki na Indiya don Matan PCOS

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Polycystic Ovary Syndrome (PCOS) ita ce mafi yawan matsalar matsalar kwayar halitta wacce ke faruwa tsakanin mata a lokacin haihuwa. Yana cutar kusan 8-10% na mata. Mata masu fama da cutar PCOS gabaɗaya suna da karancin lokaci ko tsawan lokacin haila ko matakan hawan namiji (androgen) mai yawa. Ovwafinsu na ovaries na iya haɓaka ƙananan tarin ruwa (follicles) kuma ya kasa sakin ƙwai akai-akai.

Rashin ovulation yana canza matakan estrogen, progesterone, follicle stimulating hormone, da luteal hormone. Estrogen da matakan progesterone sun kasance ƙasa da yadda aka saba, yayin da matakan androgen suka fi yadda suka saba. Halin hormones na maza da yawa ya rikitar da tsarin al'ada, wanda ke haifar da mata da PCOS samun lokutan da basu dace ba. Wannan yana haifar da insulin mafi girma a jikin mata yana haifar da kiba ^[1] .

Matar da ke da PCOS ya kamata ta kasance a kan abincin da zai ba su ingantaccen abinci mai gina jiki yayin kiyaye matakan insulin. Wannan, bi da bi, na iya taimakawa hana ƙaruwa mara nauyi, wanda zai iya zama da wahala a rasa saboda wannan matsala ta musamman.

Jagororin Cincin ganyayyaki na Indiya don Mata masu PCOS

Mata masu PCOS su guji yawan amfani da kalori-abinci, abinci mai sarrafawa domin suna iya haifar da ƙimar kiba. Da ke ƙasa akwai tsarin abinci na mata masu cutar PCOS. Zaɓi ɗaya daga kowane nau'in abinci ^[biyu] .

Zaɓuɓɓukan abin sha na safe

• 1 kofin koren shayi ^[3]
• 1 kofin shayi na ganye
• 1 kofin spearmint shayi ^[4]
• 1 kofin lemun tsami da zuma shayi
• 1 kofin shayin kirfa ^[5]
• 1 gilashin koren ruwan 'ya'yan itace da aka yi da gourd kwalba, kokwamba, mint da lemun tsami.

Zaɓuɓɓukan karin kumallo

• 1 hatsi hatsi tare da 'ya'yan itacen da kuka fi so yanka
• 1 Jowar roti tare da koren kayan lambu ^[biyu]
• 2 idlis da sambhar
• 1 kofin alkama upma
• 1 kwano na ragi ko moong dal khichri
• 1 alkama dosa
• Glyananan 'ya'yan itacen glycemic kamar su cherries da berries ^[6] .

Zaɓuɓɓukan abun ciye-ciye na safe

• 1 kofin miyan kayan lambu ^[7]
• 'Ya'yan itace 1 kamar ayaba ko sapota
• Green shayi ^[3]
• & frac12 kofin gaurayayyen kwayoyi & tsaba

Zaɓuɓɓukan abincin rana

• 1 kofin shinkafa mai dandano mai dandano ^[8] + Kwano 1 na koren kayan lambu kamar broccoli, brussels sprouts, farin kabeji, wake da wake
• 2-3 hatsi-chapatis + kwano koren kayan lambu + yogurt kofi 1 ^[9]
• Kofin shinkafar shinkafa + kofi 1 dal (labia, rajma ko chana) + kwano 1 kayan koren kayan lambu
• 1 chapati + rabin kofi shinkafar shinkafa + kwano 1 na dafaffun koren kayan lambu + kokwamba ko koren salad

Zaɓuɓɓukan abincin maraice

• 'Ya'yan itace busassun 2-4 kamar almond ko goro [10]
• 1 kofin salatin tsiro + & frac12 kofin man shanu
• 1 'ya'yan itace masu wadataccen fiber kamar guava
• 2-3 fiber ko biskit na multigrain

Zaɓuɓɓukan abincin dare

• 2 chapati + kofi 1 dal / raita
• 1 kwano na koren kayan lambu ^[7]
• 1 kofin quinoa salatin ^{[goma sha]}
• 2 ƙaramin Bajra (gero) roti tare da kofi 1 raita / dal
• 1 kofi yisti yisti
• Kayan miya

Lokacin Kwanciya

• Lukewarm ruwa tare da kirfa ^[5]

Jagororin Abinci Ga Mata Tare da PCOS

• Sauya garin alkama na yau da kullun tare da gero ko na garin multigrain.
• Guji sarrafawa da tarkacen abinci.
• Yi amfani da miyan kayan lambu a kalla sau ɗaya a rana.
• Shirya abincinku ta hanyar tsoma shi cikin ƙananan abinci 5-6 kowace rana.
• Ku ci 'ya'yan itace 1-2 na' ya'yan itatuwa kowace rana.
• Proteinauki furotin daga tushen tsire-tsire kamar ɓaɓɓake, ɗanɗano da tofu.
• Green salad / koren kayan lambu suna da mahimmanci tunda suna dauke da yawancin fiber.
• Gwada nemo sabbin girke-girke dan nishadantar dasu!
• Kar a wuce kofi uku na koren shayi a kullum.
• Kada a rasa ruwan kaninar domin yana taimakawa fitar da gubobi daga jiki.
• Haɗa motsa jiki cikin aikin yau da kullun.
• Mayar da hankali kan samun isashen bacci.

1. [1]Ndefo, U. A., Eaton, A., & Green, M. R. (2013). Polycystic ovary ciwo: nazari game da zaɓuɓɓukan magani tare da mai da hankali kan hanyoyin magani. P & T: mujallar da aka yi nazari game da takwarorinta don tsarin tsara abubuwa, 38 (6), 336-355.
2. [biyu]Douglas, C.C, Gower, B. A., Darnell, B. E., Ovalle, F., Oster, R.A, & Azziz, R. (2006). Matsayin abinci a cikin maganin cututtukan ovary na polycystic. Haihuwa da rashin haihuwa, 85 (3), 679-688. Doi: 10.1016 / j.fertnstert.2005.08.045
3. [3]Ghafurniyan, H., Azarnia, M., Nabiuni, M., & Karimzadeh, L. (2015). Tasirin koren shayi a kan ci gaban haihuwa a cikin cututtukan ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta ta ƙwayar cuta. Jaridar Iran na binciken magunguna: IJPR, 14 (4), 1215.
4. [4]Sadeghi Ataabadi, M., Alaee, S., Bagheri, M. J., & Bahmanpoor, S. (2017). Matsayi na Mahimmancin Mentha na Mentha Spicata (Spearmint) a cikin Magance Sauye-sauyen Hormonal da Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Tsarin Rat. Ci-gaban sanarwa na magunguna, 7 (4), 651-654. Doi: 10.15171 / apb.2017.078
5. [5]Dou, L., Zheng, Y., Li, L., Gui, X., Chen, Y., Yu, M., & Guo, Y. (2018). Tasirin kirfa a kan cututtukan ovary na polycystic a cikin ƙirar linzamin kwamfuta. Ilimin halitta da ilimin halittar haihuwa: RB&E, 16 (1), 99. doi: 10.1186 / s12958-018-0418-y
6. [6]Sordia-Hernández, L. H., Ancer, P. R., Saldivar, D. R., Trejo, G. S., Servín, E. Z., Guerrero, G. G., & Ibarra, P. R. (2016). Hanyoyin abinci mai ƙarancin glycemic a cikin marasa lafiya tare da cututtukan ƙwayoyin cuta na polycystic da anovulation-gwajin bazuwar sarrafawa. Clinical da gwaji na haihuwa & ilimin mata, 43 (4), 555-559.
7. [7]Ratnakumari, M. E., Manavalan, N., Sathyanath, D., Ayda, Y. R., & Reka, K. (2018). Nazarin don kimanta Canje-canje a cikin Polycystic Ovarian Morphology bayan Ayyukan Naturopathic da Yogic. Jaridar kasa da kasa ta yoga, 11 (2), 139-147. doi: 10.4103 / ijoy.IJOY_62_16
8. [8]Cutler, D. A., Pride, S. M., & Cheung, A. P. (2019). Intarancin cin abinci na fiber da magnesium suna da alaƙa da juriya na insulin da haɓakar zafin jiki a cikin cututtukan ƙwayoyin cuta na polycystic: Nazarin ƙungiya. Kimiyyar abinci da abinci mai gina jiki, 7 (4), 1426-1437. Doi: 10.1002 / fsn3.977
9. [9]Rajaeieh, G., Marasi, M., Shahshahan, Z., Hassanbeigi, F., & Safavi, S. M. (2014). Dangantaka tsakanin Ci da Kayan Kawo da Cutar Polycystic Ovary Syndrome a cikin Matan da suka koma zuwa Jami'ar Isfahan na Kimiyyar Kimiyyar Kiwon Lafiya a 2013. Jaridar ƙasa da ƙasa ta maganin rigakafi, 5 (6), 687-694.
10. [10]Kalgaonkar, S., Almario, R. U., Gurusinghe, D., Garamendi, E. M., Buchan, W., Kim, K., & Karakas, S. E. (2011). Bambancin bambanci na walnuts vs almond a kan inganta sigogin rayuwa da endocrin a cikin PCOS. Jaridar Turai game da abinci mai gina jiki, 65 (3), 386.
11. [goma sha]Dennett, C. C., & Simon, J. (2015). Matsayin polycystic ovary ciwo a cikin haihuwa da kiwon lafiya rayuwa: overview da hanyoyin don magani. Sashin ciwon sukari: littafin ofungiyar Ciwon Suga ta Amurka, 28 (2), 116-120. Doi: 10.2337 / diaspect.28.2.116

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