Waa maxay sababta aad u baahan tahay inaad Cunto Qaado maalin kasta haddii aad leedahay PCOS
Weydii wixii nafaqeeye diineed oo diiwaansan (RDN) waxa ay jecel yihiin in la tago talooyinka fudud ee loo yaqaan 'snack', waxayna u badan tahay inay ka jawaabaan: Midhaha. Waxaa lagu rakibay borotiinka, fiber, antioxidants, vitamins, iyo macdanta, lowska waxay sameeyaan cunto fudud ama cunto ku filan waqti kasta oo ka mid ah maalinta. Waxa kale oo ay hodan ku yihiin sterols iyo baruurta-gaar ahaan dufanka kaluunka ee caafimaadka qaba (MUFAs) iyo dufanka polyunsaturated (PUFAs), oo lagu caddeeyey inuu hoos u dhigo kolestaroolka.
Xaqiiqdii, Maamulka Cuntada iyo Dawooyinka ee Maraykanka (FDA) ayaa ansaxiyay codsi caafimaad oo loogu talagalay calaamadaha cuntada oo ay ku jirto nuts taas oo sheegaysa "Cunista 1.5 wiqiyadood maalinti inta badan nuts sida qayb ka mid ah cunto yaryar ee dufanka buuxa iyo kolestaroolka ayaa yarayn kara khatarta wadnaha cudurka. "
Cilmi-baaris cusub ayaa soo jeedineysa in faa'iidooyinka caafimaad ee nuts-ka loogu talagalay kuwa haysta PCOS inay ka baxsan yihiin caafimaadka wadnaha si loo dheelitiro hoormoonka iyo yareynta insulinta .
Waa kuwan waxa aad u baahan tahay inaad ka ogaato sida faa'iidooyinka caafimaad ee nuts ay ku caawin karto haweenka PCOS.
Gargaarka Caafimaadka ee Nuts ee PCOS
Nuts nooc kasta ha ku wanaagsan tahay PCOS! Cilmi-baaris cusub ayaa muujisay in MUFA-yada iyo PUFA-yada laga helay nuts ay muujiyeen in ay kor u qaadaan insulin, iyo kuwa cuncunka, iyo heerarka kolesteroolka ee haweenka qaba PCOS. Daraasad lagu soo daabacay Jariidadda Yurub ee Nafaqeynta Caafimaadka , haweenka haysta PCOS ayaa loo doortay si aan kala sooc lahayn si ay u qaataan walax ama digir lix toddobaad ah. Inkasta oo wax isbeddel ah oo miisaanka la arkay, labada nooc ee lowska ayaa hoos u dhigtay lipoprotein-hoose (lDL) kolesteroolka.
Dhiigga ayaa fiicnaaday insulin xasaasiyadeed 26% iyo hoos udhaca gogol-galka haoglobin (HbA1c), cabirka celceliska gulukooska dhiigga, 5.7% ilaa 5.5%. Dhiigga ayaa sidoo kale kordhay xinjirrada hormoon-galbeed ee globulin (SHBG), hormoon u dhiganta testosterone iyo yicibta ayaa hoos u dhigtay heerar iyo xajmiga bilaashka ah. Cilmi baarayaashu waxay soo gabagabeeyeen in cunidda nutsku ay saameyn ku yeeshaan heerka kolesteroolka, insulin, iyo xajmiga haweenka ee leh PCOS.
Waxa xiiso leh, dib u eegis lagu sameeyay falanqaynta munaasabadda dhowaan lagu daabacay Jariidadda American of Clinical Nutrition ayaa soo warisay urur u dhexeeya cunidda nuts iyo khatarta dhimista nooca 2aad ee sonkorowga.
Siyaabaha looga qaybgeliayo Midhaha
Nutsku waxay ku daraan cunto buuxda oo ay fududahay in la qaato goorta cunto fudud. Hase-yeeshe, lowska, calorie-cufan, wuxuu u dhexeeyaa 160 calories ilaa 180 calories per ounce. Si aad u hesho faa'iidooyinkooda caafimaad iyada oo aan la jebin bangiga calorie, u beddel cunnada cuntooyinka sarreeya ee dufanka buuxa oo xadidan hal ilaa labo wiqiyadood maalintii.
- Cuntada lowska ku dar digsi isku dar ah
- Miro soodhaha leh sida tufaaxa ama muuska oo ku jira boodhadhka cowska
- Ku dar lowska aad jeceshahay si aad ugu bedesho nalalka saladh ama maraqa
- Isku qasi yicib ama xawaash khafiif ah oatmeal ama yogurt
- Cunto lakabyo ah sida nacnaca qoraxda ama kiriimyada diirran ee diirran
- Isticmaal nuts ka dhig sida kibis for kalluunka ama digaag
- Shukulaatada ma rabtaa? Isku day shimbir shukulaato madow ah oo lagu daboolay daaweyn
Maxay Tahay Sababta A Adeegga?
Foornooyinka horay loo soo buuxiyay ee ku jira weelasha yaryar, hal weel oo keliya ama boorsooyin ayaa ka caawin kara qaybta xakamaynta. Si aad uga faa'iidaysato faa'iidooyinka caafimaadka ee nuts geedeedka laga wada hadlay, ku dar hal, hal ounce oo adeegaya maalin ama shan wiqiyadood toddobaadkii oo kala duwan oo ah nuts.
Kuwa soo socda ayaa la mid ah qayb hal mar ah ama 1/3 koob.
- 24 badi
- 18 qashin dhexdhexaad ah
- 12 shandada,
- 8 dhexdhexaad ah Brazil nuts
- 12 Macadamia nuts
- 35 lawska
- 19 xabbadood oo pecan
- 14 xabbadood oo walwal ah
> Ilo:
> Kalgaonkar S, Almario RU, Gurusinghe D, et al. Saamaynta kala duwan ee lo'da iyo almonds sidii loo hagaajin lahaa xaddiga dheef-shiid kiimikaadka iyo qanjidhada ee PCOS. Eur J Clin Nutr . 2011; 65 (3): 386-393.
> Afshin A, Micha R, Khatibzadeh S, Mozaffarian D.Consumption of lowska iyo digirta iyo halista dhacdooyinka cudurka wadnaha ee ischemic, stroke, iyo sonkorowga: dib u eegis nidaamsan iyo falanqeyn meta. Am J Clin Nutr . 2014; 100 (1): 278-288.
> In Nutshell: Faa'iidooyinka Caafimaadka iyo Isticmaalka Culinary ee Meat Hilibka. Akadeemiyada Nafaqada iyo Cuntada.