Ngaba zikhona iiDlothi eziZodwa eziNcedayo ngeZenzalo?

by URachel Gurevich; Ukuhlaziywa ngu-Anita Sadaty, MD

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Oko Uphando olukushoyo malunga noLuntu kunye nokutya

Ukutya okunempilo kunokunciphisa ubunzima bakho bokujongana nokungabikho komntwana, kodwa akukho unyango. Patrizia Savarese / Getty Izithombe

Masicacise ngokukhawuleza ekulindeni kokutya kunye nokuzala: akukho uphando oluye lwaqinisekisa ukuba ukutya okunjalo kuya kubangela ukuba ukhula lwakho lukhule. Akukho nto yokutya ethe yafunyanwa ekutshintsheni ukungapheli, kwaye akukho ukutya okhethekileyo okanye isethi yokutya okuye kwaboniswa "ukunyanga" ukungabikho komntwana.

Nantsi into esiyaziyo: ukuzala kunokuphucula ukulahleka kwesisindo okanye ukuzuza ubunzima kubasetyhini abangaphantsi okanye obunzima .

Siyazi kwakhona, ukususela kwiphando, ukuba amadoda kunye nabasetyhini abaneentlobo ezithile zeendlela zokutya baninzi (okanye ngaphantsi) banokujamelana nokungafumaneki.

Ukuba uphando alucaci, kutheni sitshintsha indlela yethu yokutya esekelwe kubo?

Eyona nto ingundoqo kuba iyona nto ifanelekileyo. Uninzi lweziphumo zokuzala kunye nokutya kuqinisekisa oko sisazi ngokutya okunempilo.

Ekubeni ukutya ukutya kungabikho miphumo emibi kwaye kunokuphucula impilo jikelele kunye nokuzala (mhlawumbi), kutheni ungazami?

Indlela Uphando Lwenziwa ngayo

Njengoko unokucinga, ukuqhuba uphando ngokutya kuyingozi. Awukwazi ukuthatha ngokuthe ngqo iqela elikhulu labantu kwaye ulawula zonke ukutya kunye nemisebenzi ngaphandle kokuthatha ngokupheleleyo ngaphandle koluntu. Kwakhona, bekungekho mthethweni ukunika abantu abathile ukuba badle ukutya okungafunekiyo xa besinika elinye iqela ngokufanelekileyo ngokutya okunempilo.

Uninzi lwezifundo malunga nokutya kunye nokuzala zibukela iqela labantu (abanokuthi bangakwazi ukufumana izigulana zenzalo okanye abangenako ukuzondla) kunye nokutya kwabo, baze bahlule abantu zibe ngamagqabantshintshi abanobuchule obuhle okanye obunzima (xa kuthelekiswa ngaphakathi kweqela).

Abaphandi bahlalutya indlela yokutya ngokubuza abachaphazelekayo imibuzo malunga nemikhwa yabo yokutya (esekelwe ekukhunjuleni ngokuchanekileyo nangokunyaniseka). Ngamanye amaxesha, banokucela ukuba iqela ligcine idayari yokutya ixesha elide.

Emva koko, bahlalutya ukuzala kwabo ngokubheka ukukhulelwa komzimba (okungafanekiyo), iimpawu zokungabikho kwempilo okanye ukuxilongwa (ngokuqhelekileyo), iipenelomu ze-hormonal okanye uhlalutyo lwesambulo iziphumo , okanye iingxelo zokuthatha ixesha elide kunonyaka ukukhulelwa . Baya kujonga enye yale micimbi yokuzala okanye ezininzi.

Ngawo onke athethayo, nantsi izidlo ezinokuthi zincede ngokuzala ngokutsho kophando.

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Indlela yokutya yaseMedithera isenokutya ngcono

Ioli yeoli, imifuno kunye nemifuno ziyinxalenye ebalulekileyo ekudleni kwindlela yokuMeditera. © eleonora galli / Getty Izithombe

Olunye uphando lufumene ukuba abo badla ukutya kweMedithera bangaba nzima ukukhulelwa. Olunye uphando lufumene ukuba abantu abadla isitala saseMeditera nabo banokuba bancipha ukuba bafe ngenxa yesifo senhliziyo okanye umhlaza, kwaye kungenokuba kunokwenzeka ukuba banokuphuhliswa kwesifo sika-Parkinson okanye se-Alzheimer's.

Kodwa yintoni ekuthethwa ngayo ngesidlo seMedithera?

Indlela yokutya yaseMedithera ibandakanya oku kulandelayo:

Ukutya kwabo kubaluleke ngokukodwa kwisityalo. I "nkwenkwezi" yesidlo sinokuthi ibe yinto yokutya njengeembotyi, iilentile, iisuthi, imbewu, imifuno, iziqhamo, okanye izityalo ezipheleleyo.
Zidla iziqhamo ezininzi kunye nemigodi, ukungena kwimisebenzi emithandathu okanye ngaphezulu kwimihla ngemihla.
Badla iintlanzi okanye ivenkile zasemanzini ubuncinane kabini ngeveki.
Basenokwenzeka ukuba basebenzise amafutha enempilo njengeoli yeoli. Ngokomzekelo, endaweni yokusabalalisa ibhotela, banokuyicoca isonka sabo kwioli yeoli yomnqumo.
Zihamba nzima kwiimifuno kunye neziqholo, ezivumela ukuba zihambe ngokucwilisa ityuwa.
Xa kuziwa kwimithombo yeeprotheyini zezilwanyana, bayayidla ngokulinganayo (besetyenziswe ngokufana nesitya esingasemva kwesidlo) kwaye banomdla wokukhetha iiprotheni ezinjengenkukhu, amaqanda, i-cheeses, okanye i-yogurt.
Badla ieskese kunye nenyama ebomvu ngokukhawuleza.

Indlela yokuphila yaseMeditera inokubandakanya ukuzivocavoca kunye nokutya kunye nabahlobo kunye nosapho, zombini ezo zihambelana nempilo engcono.

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Isidlo soLwazi lwezeMpilo zoBuhlengikazi

Thetha ugqirha wakho malunga nokuthatha i-multivitamin yemihla ngemihla, eye yaboniswa ukuba inokunciphisa umngcipheko wokungabikho kwemvu. Tom Merton / Getty Izithombe

Izifundo zezeMpilo zabahlengikazi zizifundo zokuzithandela ezona zikhulu kwaye zide kakhulu eziye zajonga kwimpilo yabasetyhini. Ngo-1989, i-Nurses Health Health Study 2 yabhalela abafazi (abasebenza njengongikazi) phakathi kweminyaka eyi-25 no-42.

Abathathi-nxaxheba balandelwa iminyaka emininzi, kunye nemibuzo ekhutshwe ngamanye amaxesha ukuba iqokele ulwazi malunga nemikhuba yokutya, indlela yokuphila, kunye nempilo yonke kunye nenhlalakahle.

Ukuba uwake wakuva "Ukutya Kwezityalo," oku kudla kusekelwe kuphando oluqokelelwe kwi-Nurses's Health Study 2.

Uphononongo lukhangela iqela labesetyhini abangama-17,544 abatshatileyo kwisithuba seminyaka esibhozo. Abaphandi bavavanya indlela yokutya kunye nezinto zokuphila eziye zafumanisa ukuba uphando oluthe lwaba nefuthe kwi- ovulatory infertility . Banike ngamnye umfazi umlinganiselo omnye ukuya kweyesihlanu ngokubhekiselele kwimiba emininzi yokuphila "enobungani" elandelwa ngumntu.

Xa kuthelekiswa nabasetyhini ababelandela imikhuba emihlanu okanye ngaphezulu yempilo yokuziphatha ngokufanelekileyo kwabasetyhini abangazange balandele nanye kubo, abafazi abangazange balandele nantoni yezobuhlobo bezobubele babenokuphindwa kathathu ukuba bafumane iingxaki zobuncwane bokuzala .

Ukutya okunomdla kunye nokuphila kwimiba efundwayo yayiquka:

Ukutya amafutha amaninzi (njengamafutha omnquma okanye i-avocado) kunamafutha atshintshe (njengokunciphisa kunye namaargarine amaninzi)
Ukufumana iiprotheyini ezininzi ukusuka kwimithombo yezityalo (njengeembotyi kunye neelentile) kwaye ngaphantsi kwemithombo yezilwanyana
Ukufumana i-carbohydrate engaphezulu (njenge-oatmeal endala okanye isonka esipheleleyo) kunye ne-carbohydrate engaphantsi (njengothukile okongeziweyo)
Ukutya iimveliso zobisi ezithembekileyo ngokuthe rhoqo kuneemveliso zobisi ezincinci
Ukufumana insimbi ethe xaxa kunye ne-fiber ekudleni kwabo
Ukuthatha i-multivitamin ngexesha eliqhelekileyo (iziphumo ezilungileyo zibonwayo xa kuthathwa ubuncinane amaxesha amathandathu ngeveki)
Ukuba nesisindo esifanelekileyo (okanye i-BMI enempilo)
Ukusebenzisana rhoqo

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Ukutya okuLawula i-Blood Sugar kwi-PCOS

Yongeza ezinye iziqhamo kwi-fiber cereal ecebileyo yokutya kwasekuseni enobungane. IKirbus Edvard / Getty Izithombe

I-Polycystic ovarian syndrome , okanye i-PCOS, kucatshangelwa ukuba idibene nokuxhatshazwa kwe-insulin. Uninzi, kodwa akusiyo yonke into, abafazi abane-PCOS baxhatshazwa yi-insulin.

Ukuxhatshazwa kwe-insulin yilapho iiseli zomzimba ziba zingenakuxhomekeka kwi-insulin, ebangela ukuba umzimba uvelise i-insulin engaphezulu kunokuba iyadingeka.

Izifundo eziliqela zijonge ukuxhamla phakathi kwe-PCOS, ukutya kunye nokunyanzelwa kwe-insulin. Ukutya okunceda ukulawula iswekile yegazi nokuphucula ukunyanzeliswa kwe-insulin kunokuphucula ukujikeleza okungaqhelekanga kunye nezinye iimpawu ezinxulumene ne-PCOS, kwanabafazi abangabonwa ngolu hlobo njenge-insulin enganyangekiyo.

Ezinye iindlela zokutya ezinokukunceda zibandakanya:

Kubandakanya ukutya okuninzi kwisondlo sakho esicatshangelwa ukuba sezantsi kwinqanaba le-glycemic
Ukutya okuninzi i-carbohydrates (ezinjengeesonka ezithengiweyo) kunye ne-carbohydrate engaphantsi
Kubandakanya iikhalori ezingaphezulu kwiiprotheni (njengenyama, amaqanda, intlanzi kunye nemveliso yobisi) ngelixa iyanciphisa iikhalori zemihla ngemihla ezithathwe kwi-carbohydrate (njengezonka okanye i-pasta)
Ukutya isidlo sakusasa esikhulu kunye nesidlo sakusasa, ngelixa ungakhulisi i-calories yakho yokudla
Ukutya okudibanisa okuphakamileyo kwi-index ye-glycemic kunye nama-protein okanye amanqatha, okunciphisa impembelelo ye-glycemic jikelele (umzekelo, endaweni yokutya ezimbini zeesonka, ukutya ushizi okanye inyama kunye nesonka)
Ukulahlekelwa isisindo nokongeza kwindlela yokuzivocavoca rhoqo, eyona yodwa indlela yokutya ebonakalisiweyo yokufumana ukuphucula izinga lokuzala

Nangona uphando oluthile lufumene ukuba ukutya kunokuphucula iimpawu kubasetyhini abane-PCOS, uphando olongezelelweyo lufuneka lwenziwe ukubonisa ukuba ngaba utshintsho lunokuphucula izinga lokukhulelwa.

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Ukutya okuTyebileyo okuTyebileyo

Iintlanzi kukutya okunempilo kokutya kokubini kwabesilisa nabasetyhini. svariophoto / Getty Izithombe

Ngaba i-"Western" yethu yokutya iya kuba necala lokuzala okubi?

Olunye uphando lubheka iqela lamadoda aselula, abaneminyaka eyi-18 ukuya kwe-22, evela kwiYunivesithi yaseRochester. Ukusebenzisa imibuzo, abaphandi bajonga imilinganiselo yokutya yabantu bonke kwaye bahlula ngamaqela amabini: abo badla oko babhala "i-Western Diet" kunye nalabo abalandela "i-Prudent Diet."

I-Western Diet ichazwe ngokuquka:

Ukuphakanyiswa okuphezulu kwezilwanyana ezibomvu nezicwangcisiweyo
Uninzi kwiintlobo ezihlanjululwayo (njengezonka ezimhlophe)
Pizza kunye nokutya
Iziphuzo zamandla aphezulu
Iiswidi.

Amadoda alandela i-Prudent Diet ayefuna ukuba nepesenti ephezulu ye- sperm ye -sperm-eyenza ukuba isidoda saguquke senze inkqubela kwaye saguqule kwicala elifanelekileyo-kunamadoda elandela iSidlo seNtshona.

Umzekelo wePrudent Diet wawuquka:

Ukutya okuphezulu kweentlanzi kunye nenkukhu
Iziqhamo kunye nemifuno
Eminye imifuno, njengeembotyi kunye neelenti
Iingqolowa ezingaphezulu

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Endometriosis kunye nokutya

I-avovocados zizityebi kwi-omegas. Jupiterimages / Getty Izithombe

Nangona igalelo lokutya kwi- endometriosis liye lafundiswa ixesha elide, ininzi yophando igxininise ingozi (njengokuba kwindlela yokutya eyona nto inxulumene nabasetyhini abahlakulela i-endometriosis) kunye nokunciphisa impawu (njengokuba kwindlela yokutya ekunciphiseni ubuhlungu . ) U

Kukho izifundo ezimbalwa ezingabikho kwizinto ezijongene nesiphumo sokutya kwizinga lokukhulelwa kwabasetyhini abane-endometriosis.

Kwakhona, kwezi zifundo, kunzima ukwazi okokuqala kuqala.

Ngokomzekelo, ingaba ikhofu yokusela iikholeji ekupheleni kwe-endometriosis? Okanye ukhathala okubangelwa yi-endometriosis kukhokelela abafazi ukuba baphuze enye ikhofi? Akukho mntu unokuthetha.

Enye into eyaziwayo kukuba ezininzi izifundo zokutya kunye ne-endometriosis ziyaphikisana.

Umzekelo, ngelixa olunye uphando lunokufumanisa ukuba ukutya imifuno eluhlaza kunceda, omnye unokufumanisa ukuba akukho ncembelelo yesitatisti. Olunye uphando lunokufumana ukusela ikofi kwandisa umngcipheko, ngelixa elinye lingafumani miphumo.

Ngaloo nto yathi, ingxoxo malunga nokuzala kunye nokutya kwakungeke iphelele ngaphandle kokuthintela uphando kwi-endometriosis.

Ukugcina zonke izicathulo, nantoni na ophando olufunyenweyo:

Ukutya amaninzi okutya okubomvu okanye i-ham ngeveki kwakudibaniswe nobungozi obandayo be-endometriosis
Ukutya okungaphezulu kwama-acid acids (njengamanye amaargarini kunye neemveliso zokutya) ezibandakanya ingozi
Ukusela izitya ezimbini okanye ngaphezulu kwekhofi ngosuku kwakudibene nomngcipheko okongeziweyo (nangona uphando oluthile alufumani ukulungiswa)
Ukutya imifuno emifuno eluhlaza kwakudibene nomngcipheko we-endometriosis (nangona uphando oluthile alufumani nantlukwano)
Ukutya iziqhamo ezongezelelweyo kwadibaniswa nomngcipheko wehleko (nangona uphando oluthile alufumani umehluko)
Ukufumana i-omega-3 fatty acids ebonakala ngathi ukunciphisa umngcipheko, kunye nokunyuka kweoli yeentlanzi kubonakala kuncitshiswa ekuzinikeni kwesisu kwamanye amabhinqa
Ukufumana iintsuku ezintathu okanye ngaphezulu kweebisi imihla ngemihla kubonakala kunciphisa umngcipheko we-endometriosis

Inqaku lokutya ubisi: Kukho ubungqina bokuba utywala ngaphandle kokutya kunokuphucula iimpawu ze-endometriosis, ebangela ukuba le nxalenye yophando iphakamise ingxabano. Kungenzeka ukuba abafazi abaneempawu ezibuhlungu zokuya esikhathini xa befumana ubisi ngokwenene babenokungahambisani ne-lactose.

Ngamanye amazwi, kwakungekho ukuba i-endometriosis yaphuculiswa, kodwa ukuba ukunyanzeliswa kwe-lactose kwasombulula, kwaye oku kunciphisa intlungu ye-pelvic kwaye ayihlaziyi.

Kutheni i-milk ingenza ngcono i-endometriosis? Iingcamango kukuba ihambelana namanqanaba e-calcium kunye ne-vitamin-D.

Ukuba unengxaki yobisi, xela ugqirha wakho malunga nokuthatha i-calcium kunye ne-vitamin-D isongezelelo ukubuyisela ukungabikho kweebisi ekudleni kwakho.

Oku ngakumbi kwimpilo nokuzala:

_Imithombo:

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_{Chavarro JE, i-Rich-Edwards JW, Rosner BA, uWillett WC.} _{"Ukusetyenziswa kwama-multivitamini, ukutya kwevithamini ze-B kunye nomngcipheko wokungabikho kwemfuyo."} _{Fertil Steril.} _{2008 Mar; 89 (3): 668-76.} _{Epub 2007 Jul 10. http://www.ncbi.nlm.nih.gov/pubmed/17624345}

_{Chavarro JE, i-Rich-Edwards JW, Rosner BA, uWillett WC.} _{"I-protein yokudla kunye ne-ovulatory infertility." Am J Obstet Gynecol.} _{2008 Feb; 198 (2): 210.e1-7.} _{i-doi: 10.1016 / j.ajog.2007.06.057.} _{http://www.ncbi.nlm.nih.gov/pubmed/18226626}

_{Endometriosis.} _{Amagqirha iKomidi yeMithi ejongene noxanduva.} _{Kufumaneka ngoDisemba 16, 2013. http://www.pcrm.org/health/health-topics/endometriosis}

_{UGreykins AJ, uClacion DS, uMendiola J, Swan SH, uChavarro JE.} _{"Iipatheni zesidlo kunye nobunjani bembewu kumadoda amancinci." U-Hum Reprod.} _{2012 Oct; 27 (10): 2899-907.} _{i-doi: 10.1093 / humrep / des298.} _{Epub 2012 Aug 11. http://www.ncbi.nlm.nih.gov/pubmed/22888168}

_{Hansen SO, uKnudsen UB.} _{"I-Endometriosis, i-dysmenorrhoea kunye nokutya." I-Eur J Obstet Gynecol ihlambalaza i-Biol.} _{2013 Julayi; 169 (2): 162-71.} _{i-doi: 10.1016 / j.ejogrb.2013.03.028.} _{Epub 2013 Meyi 2. http://www.ncbi.nlm.nih.gov/pubmed/23642910}

_{UHarris HR, uChavarro JE, uMalspeis S, uWillett WC, i-Missmer SA.} _{"Utywala-ukutya, i-calcium, i-magnesium, kunye ne-vitamin D kunye ne-endometriosis: i-future study study." Am J Epidemiol.} _{2013 kuMar 1; 177 (5): 420-30.} _{i-doi: 10.1093 / aje / kws247.} _{Epub 2013 Feb 3. http://www.ncbi.nlm.nih.gov/pubmed/23380045}

_{Kirpitch, uAmanda R;} _{UMaryniuk, uMelinda D. "I-3 R ye-Index of Glycemic: Iingcebiso, uPhando, kunye neLizwe leNene." I-Clinical Diabetes.} _{Umbutho weSwekile waseMelika.} _{Ufikelele kwiDisemba 16, 2013. http://clinical.diabetesjournals.org/content/29/4/155.}

_{Marsh, Kate A;} _{Steinbeck, Katharine S;} _{Atkinson, Fiona S;} _{UPetocz, uPetros;} _{I-Brand-Miller, uJennie C. "Impembelelo yenkcazo ye-glycemic ephantsi xa kuthelekiswa nokutya okunempilo kwi-polycystic ovary syndrome."} _{I-American Journal of Clinical Nutrition.} _Vol. _{92, No. 1, 83-92, Julayi 2010. http://ajcn.nutrition.org/content/92/1/83.e}

_{Mehrabani HH, Salehpour S, Amiri Z, Farahani SJ, Meyer BJ, Tahbaz F. "Iimpembelelo eziphezulu zeprotheni ephezulu, e-low-glycemic load hypocaloric kwi-women's overweight and obese ne-polycystic ovary syndrome. "Ndiyi-Coll Nutriti.} _{2012 Ngo-Apr; 31 (2): 117-25.} _{http://www.ncbi.nlm.nih.gov/pubmed/22855917}

_{Moran LJ, Ko H, Misso M, Marsh K, Noakes M, Talbot M, Frearson M, Thondan M, Stepto N, Teede HJ.} _{"Ukwakheka kwezilwanyana kwonyango lwe-polycystic ovary syndrome: uhlolo oluchanekileyo lokuzisa izikhokelo zenkxaso-siseko." I-J Acad Nutr Diet.} _{2013 kuMatshi; 113 (4): 520-45.} _{i-doi: 10.1016 / j.jand.2012.11.018.} _{Epub 2013 Feb 16. http://www.ncbi.nlm.nih.gov/pubmed/23420000}

_{Izifundo zezeMpilo zabahlengikazi 2. IsiFundo sezeMpilo se-Health 3. Ukufikelela kwiDisemba 16, 2013. https://nhs3.org/index.php/our-story/20-nurses-health-study-2}

_{Parazzini F, Viganò P, uCandiani M, Fedele L. "Ukutya kunye ne-endometriosis mngcipheko: ukuphononongwa kwincwadi."} _{2013 Ngo-Apr; 26 (4): 323-36.} _{i-doi: 10.1016 / j.rbmo.2012.12.011.} _{Epub 2013 Jan 21. http://www.ncbi.nlm.nih.gov/pubmed/23419794}

_{Parazzini F, Chiaffarino F, Surace M, Chatenoud L, Cipriani S, Chiantera V, Benzi G, Fedele L. "Ukutya okukhethiweyo kunye nomngcipheko we-endometriosis." U-Hum Reprod.} _{2004 Aug; 19 (8): 1755-9.} _{Epub 2004 Julayi 14. http://humrep.oxfordjournals.org/content/19/8/1755.long}

_{Sørensen LB, Søe M, Halkier KH, Stigsby B, Astrup A. "Iimpembelelo zokunyuka kwama-protein-to-carbohydrates ratios kwintombikazi ene-polycystic ovary syndrome." Am J Clin Nutrition.} _{2012 uJan; 95 (1): 39-48.} _{i-doi: 10.3945 / ajcn.111.020693.} _{I-Epub 2011 I-7. 7. http://www.ncbi.nlm.nih.gov/pubmed/22158730}

_{I-Toledo E, i-Lopez-del Burgo C, i-Ruiz-Zambrana A, uDonazar M, i-Navarro-Blasco I, uMartínez-González MA, ka-Irala J. "Iipatheni zokutya kunye nobunzima bokukhulelwa: ukuhlolwa kwetyala lokulawula." UFertil Steril.} _{2011 Nov; 96 (5): 1149-53.} _{i-doi: 10.1016 / j.fertnstert.2011.08.034.} _{Epub 201}

Indlela Uphando Lwenziwa ngayo

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