Qorshaha Cunnada Khudradda Hindida ee Haweenka PCOS

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Polycystic Ovary Syndrome (PCOS) waa dhibaatada ugu badan ee hormoonnada ee ku dhacda haweenka da'da taranka. Wuxuu ku dhacaa ku dhowaad 8-10% haweenka. Haweenka qaba PCOS guud ahaan waxay leeyihiin caadooyin aan caadi ahayn ama dheereeya ama heerar hormoon lab ah (androgen) oo xad dhaaf ah. Ugxansidayaashooda ayaa laga yaabaa inay soo baxaan tiro yar oo dheecaano ah (follicles) oo ay ku fashilmaan inay si joogto ah u sii daayaan ukunta.

Ukumo la'aan ayaa bedesho heerarka estrogen, progesterone, hoormoonka kiciya follicle, iyo hormoonka luteal. Heerarka Estrogen iyo progesterone ayaa ka hooseeya sidii caadiga ahayd, halka heerarka androgen ay ka sarreeyaan sidii caadiga ahayd. Hoormoonada xad-dhaafka ah ee ragga ayaa carqaladeeya wareegga caadada, taas oo keenta in haweenka qaba PCOS ay yeeshaan muddooyin dhif ah. Tani waxay keentaa insulin heer sare ah oo ku jirta jirka dumarka oo keenta buurnida ^[1] .

Haweeneyda qaba PCOS waa inay ku jirtaa cuntada taas oo ka siin doonta nafaqada loo baahan yahay iyadoo ilaalinaysa heerarkooda insulin-ta. Tani, markeeda, waxay kaa caawin kartaa ka hortagga miisaanka oo kordha, taas oo adkaan karta in lumiyo dhibaatadan gaarka ah.

Tilmaamaha Cunnada Khudradda Hindida ee Haweenka qaba PCOS

Haweenka qaba PCOS waa inay iska ilaaliyaan isticmaalka kalooriga-cufan, cunnooyinka la warshadeeyo maadaama ay u sababi karaan koror. Hoos waxaa ku qoran qorshaha cuntada ee haweenka qaba PCOS. Mid ka dooro nooc kasta oo cunto ah ^[laba] .

Xulashada cabitaanka subaxa hore

• 1 koob oo shaah cagaaran ah ^[3]
• 1 koob oo shaah geedaha ah
• 1 koob oo shaah spearmint ah ^[4]
• 1 koob oo liin ah iyo shaah malab ah
• 1 koob oo shaah qorfe ah ^[5]
• 1 koob oo casiir cagaaran ah oo ka sameysan gocondhada dhalada, qajaarka, reexaanta iyo liinta.

Fursadaha quraacda

• 1 koob oo miro ah oo leh miro aad jeceshahay oo la jarjaray
• 1 Jowar roti oo leh khudaar cagaaran ^[laba]
• 2 idlis iyo sambhar
• 1 koob oo sarreen ah upma
• 1 baaquli ragi ama moong dal khichri
• 1 qamadi dosa
• Hoos udhaca miraha glycemic sida jeeriga iyo berry ^[6] .

Fursadaha fudud ee subaxa

• 1 koob oo maraq khudrad ah ^[7]
• 1 miro sida mooska ama sapota
• Shaah cagaaran ^[3]
• & koob frac12 oo ah lows iyo iniin isku qasan

Fursadaha qadada

• 1 koob oo bariis bunni ah oo dhadhan fiican leh ^[8] + 1 baaquli oo khudaar cagaaran ah sida broccoli, brussels sprouts, cauliflower, digir iyo digiraha
• 2-3 chapatis fara badan oo hadhuudh ah + 1 baaquli khudradda cagaaran + 1 koob yogurt ^[9]
• 1 koob bariis bunni ah + 1 koob dal (faruuryaha, rajma ama chana) + 1 baaquli khudradda cagaaran
• 1 chapati + nus koob bariis bunni ah + 1 baaquli oo khudaar cagaaran karsan + qajaar ama salad cagaaran

Fursadaha fudud ee fiidkii

• 2-4 miraha qalalan sida yicibta ama iniinta [10]
• 1 koob salad cagaaran + & frac12 koob oo caano caano ah
• 1 miro faaydha badan leh sida guava
• 2-3 fiber ama buskud multigrain

Fursadaha casho

• 2 chapati + 1 koob dal / raita
• 1 baaquli oo khudradda cagaaran ^[7]
• 1 koob oo salad quinoa ah ^{kow iyo toban}
• 2 yar oo Bajra (masago) roti leh 1 koob raita / dal
• 1 koob oo khamiir ah upma
• Maraq qudaar ah

Waqtiga jiifka

• Biyo isku dhafan oo leh qorfe ^[5]

Tilmaamaha Cunnada ee Haweenka qaba PCOS

• Ku beddel bur burka caadiga ah masago ama burka noocyada kala duwan leh.
• Ka fogow cuntada warshadaysan iyo kuwa qashinka ah.
• Isticmaal maraqa khudradda cad ugu yaraan hal mar maalintii.
• Qorsheyso cuntadaada adigoo u quusinaya 5-6 cunto yaryar maalintii.
• Cun 1-2 jeer oo miro ah maalintii.
• Ka qaado borotiinka ilaha dhirta ku saleysan sida iniinyaha, digirta iyo tofu.
• Khudaarta cagaaran / khudradda cagaaran ee la kariyey waa lama huraan maadaama ay ku jiraan fiber badan oo nafaqo leh.
• Isku day inaad hesho raashin cusub si aad uhesho madadaalo!
• Ha dhaafin wax ka badan 3-5 koob oo shaah cagaaran maalin kasta.
• Ha seegin biyaha qorfaha maxaa yeelay waxay kaa caawin kartaa in jirka sun looga saaro.
• Ku dar jimicsiga nolol maalmeedkaaga.
• Xoogga saar helitaanka hurdo kugu filan.

1. [1]Ndefo, U. A., Eaton, A., & Green, M. R. (2013). Cudurka 'Polycystic ovary syndrome': dib u eegis lagu sameeyo xulashooyinka daaweynta ee xoogga la saarayo hababka dawooyinka. P & T: joornaal dib loo eegay oo loogu talagalay maaraynta qaaciddada, 38 (6), 336-355.
2. [laba]Douglas, C. C., Gower, B. A., Darnell, B. E., Ovalle, F., Oster, R. A., & Azziz, R. (2006). Doorka cuntada ee daaweynta cudurka polycystic ovary syndrome. Taranka iyo madhalaysnimada, 85 (3), 679-688. doi: 10.1016 / j.fertnstert.2005.08.045
3. [3]Ghafurniyan, H., Azarnia, M., Nabiuni, M., & Karimzadeh, L. (2015). Saamaynta laga soosaaray shaaha cagaaran ee ku saabsan hagaajinta taranka ee estradiol cillad ku timaadda ugxan-sidaha ee ugxanta loo yaqaan 'polycystic ovarian syndrome' ee jiirka. Joornaalka Iran ee baaritaanka dawooyinka: IJPR, 14 (4), 1215.
4. [4]Sadeghi Ataabadi, M., Alaee, S., Bagheri, M. J., & Bahmanpoor, S. (2017). Doorka Saliida Muhiimka ah ee Mentha Spicata (Spearmint) ee wax ka qabashada Dhibaatooyinka Hormonal iyo Folliculogenesis ee ku dhaca Polycystic Ovarian Syndrome ee Nooca Jiirka. Ogeysiiska dawooyinka ee horumarsan, 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). Saamaynta qorfe ee cudurka 'polycystic ovary syndrome' ee qaabka jiirka. Bayoolajiyadda taranka iyo cilmiga cilmu-nafsiga: 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). Saameynta cuntada yar ee glycemic-ka ee bukaanka qaba polycystic ovary syndrome iyo anovulation-tijaabo la xakameynayo oo la kala sooco. Kiliinikada iyo cudurada dhalmada & cudurada haweenka, 43 (4), 555-559.
7. [7]Ratnakumari, M. E., Manavalan, N., Sathyanath, D., Ayda, Y. R., & Reka, K. (2018). Daraasad lagu Qiimeynayo Isbedelada ku dhaca Polycystic Ovarian Morphology ka dib Waxqabadyada Naturopathic iyo Yogic. Joornaalka caalamiga ah ee yoga, 11 (2), 139-147. doi: 10.4103 / ijoy.IJOY_62_16
8. [8]Cutler, D. A., Pride, S. M., & Cheung, A. P. (2019). Qaadashada yar ee fiber-ka cuntada iyo magnesiumku waxay la xiriiraan insulin-ta caabbinta iyo hyperandrogenism ee cudurka polycystic ovary syndrome: Daraasad kooxeed. Cilmiga cuntada & nafaqada, 7 (4), 1426-1437. doi: 10.1002 / fsn3.977
9. [9]Rajaeieh, G., Marasi, M., Shahshahan, Z., Hassanbeigi, F., & Safavi, S. M. (2014). Xiriirka Ka Dhexeeya Qaadashada Alaabada Caanaha iyo Polycystic Ovary Syndrome ee Haweenka U Gudbiyay Jaamacada Isfahan ee Xarumaha Caafimaadka Sayniska ee 2013. joornaalka caalamiga ee daawada kahortaga, 5 (6), 687-694.
10. [10]Kalgaonkar, S., Almario, R. U., Gurusinghe, D., Garamendi, E. M., Buchan, W., Kim, K., & Karakas, S. E. (2011). Saamaynta kala duwanaanta ah ee walniska iyo yicibta oo ku saabsan hagaajinta cabirka dheef-shiid kiimikaadka iyo endocrine ee PCOS. Joornaalka Yurub ee nafaqada bukaan socodka, 65 (3), 386.
11. kow iyo tobanDennett, C. C., & Simon, J. (2015). Doorka cudurka ugxan-sidaha ee ku dhaca taranka iyo caafimaadka dheef-shiid kiimikaadka: dulmar guud iyo habab loo daweeyo. Sonkorowga muuqaalka: daabacaadda Ururka Sonkorowga Mareykanka, 28 (2), 116-120. doi: 10.2337 / diaspect.28.2.116

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