30 mau ala kūlohelohe e kōkua ai e mālama iā Polycystic Ovary Syndrome (PCOS)

Anter

• Hoʻololi nā meaʻai
• ʻO nā mea āpau e pili ana i nā meaʻai āpau
• Ke kaulike kaulike a me ka loaʻa ʻana o ka protein
• Pahuhopu no anti-inflammatory
• E piʻi i kāu lawe hao
• E piʻi i kāu lawe magnesium
• Hoʻohui i kekahi fiber e kōkua me ka digestion
• ʻOki ʻoki kope
• E noʻonoʻo i nā huahana soy
• Pākuʻi
• Inositol
• ʻO Chromium
• Kinamona
• Turmeric
• Kiniki
• ʻO kaʻaila primrose ahiahi
• Hoʻohui ʻia ka wikamina D a me ka puna
• ʻO ka aila kō Cod
• Berberine
• Nā mea kanu Adaptogen
• Maca kumu
• ʻO Ashwagandha
• Basil hoʻāno
• Aʻa licorice
• Tribulus terrestris
• ʻO Chasteberry
• Nā Probiotics
• Mālama i kahi kaupaona olakino
• E kaulike i kāu hoʻoikaika kino
• Hoʻomaʻamaʻa i ka hoʻomaʻemaʻe hiamoe maikaʻi
• E hōʻemi i ke koʻikoʻi
• Palena a pale paha i nā mea hoʻoweliweli endocrine
• E noʻonoʻo i ka acupuncture
• E akahele
• E kamaʻilio me kāu kauka

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Nā mea e noʻonoʻo ai

ʻO Polycystic ovary Syndrome (PCOS) ka hopena endocrine i waena o nā wahine U.S. o ka hānau hānau. ʻO kāna mau hōʻailona me:

• ʻeke ʻeke
• wā kūlike ʻole
• huehue
• lauoho lahilahi
• loaʻa kaupaona

paʻakikī nā kumu o PCOS, akā ʻo ke kūpaʻa ʻana o ka insulin a me ka hoʻoponopono ʻana i ka hormone ka mea nui.

Hiki paha iā ʻoe ke hoʻokele i kēia mau mea a hōʻoluʻolu i kāu mau hōʻailona ma o ka loli ʻana o ka nohona a me nā hoʻopihapihaʻai, akā ʻaʻohe mea nui e pili ana i ka lāʻau.

E kamaʻilio mau ʻoe me kāu kauka ma mua o kou hoʻāʻo ʻana i kahi lapaʻau ʻē aʻe. Hiki iā lākou ke kūkākūkā i nā hana kūpono, nā hopena a me nā pilina.

Hoʻololi nā meaʻai

ʻO ka ʻai ʻana i nā meaʻai kūpono a me ka hōʻalo ʻana i kekahi mau mea hoʻohui e kōkua iā ʻoe e hoʻokele i kāu mau ʻōuli. Hiki i kahi papaʻai hānai ke kōkua i ka hoʻoponopono ʻana i kāu mau hormones a me kāu pōʻai menstrual. ʻO kaʻai ʻana i hana ʻia, mālama nui ʻia nā meaʻai hiki ke kōkua i ka mumū a me ke kūpaʻa ʻana o ka insulin.

ʻO nā mea āpau e pili ana i nā meaʻai āpau

Manuahi nā meaʻai āpau mai nā kō kō, nā hormonone, a me nā preservatives. ʻO kēia mau meaʻai e pili kokoke ana i ko lākou kūlohelohe, unprocessed state as possible. ʻO nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, a me nā legume nā meaʻai āpau i hiki iā ʻoe ke hoʻohui i kāu papaʻai.

Me ka ʻole o nā homone a me nā preservatives, hiki i kāu ʻōnaehana endocrine ke hoʻoponopono pono i kāu kō kō.

Ke kaulike kaulike a me ka loaʻa ʻana o ka protein

ʻO nā kalapona a me nā protein e hoʻopili i kou ikaika a me nā pae hormonone. ʻO ka ʻai ʻana i ka protein i kou kino e hana i ka insulin. hiki ke hoʻomaikaʻi i ka ʻike insulin. Ma kahi o ka hoʻāʻo ʻana i kahi papaʻai low-carb, e nānā i ka loaʻa ʻana o ka protein pono.

ʻO nā kumuwaiwai protein kumu-kumu, e like me nā nati, nā legume, a me nā hua āpau.

Pahuhopu no anti-inflammatory

Ua wehewehe ʻia ʻo PCOS e ka hoʻohaʻahaʻa mau o ka pae haʻahaʻa. ʻO ka hoʻohui ʻana i nā meaʻai anti-inflammatory i kāu papaʻai hiki ke kōkua i ka hōʻoluʻolu i kāu mau ʻōuli.

E noʻonoʻo i ka papaʻai Mediterranean ma ke ʻano he koho. ʻO ka aila ʻoliva, nā ʻōmato, nā lau ʻōmaʻomaʻo, nā iʻa momona e like me ka mackerel a me ke tuna, a me nā hua lāʻau e hakakā i ka mumū.

E piʻi i kāu lawe hao

ʻO kekahi mau wahine me PCOS ʻike i ke kahe nui i ko lākou wā. Hiki i kēia ke hopena i ka hao a me ka anemia. Inā ua hōʻoia kāu kauka iā ʻoe me kēlā me kēia ʻano, e kamaʻilio pū me lākou e pili ana pehea e hiki ai i kāu hao ke lawe. Paipai paha lākou e hoʻohui i nā meaʻai waiwai hao e like me ka milo, nā hua, a me ka broccoli i kāu papaʻai.

ʻAʻole pono ʻoe e piʻi i kāu mea hao me ka nīnau mua ʻole ʻana i kāu kauka. Nui loa ka hao hao o nā pilikia.

E piʻi i kāu lawe magnesium

ʻO nā ʻalemona, cashews, spinach, a me ka maiʻa nā meaʻai aloha PCOS i waiwai i ka magnesium.

Hoʻohui i kekahi fiber e kōkua me ka digestion

Hiki i kahi papaʻai kiʻekiʻe i ka fiber ke kōkua i ka hoʻomaikaʻi ʻana i kāu digestion. ʻO ka Lentil, nā pīni lima, broccoli, Brussels sprouts, pears, a me nā avocados waiwai āpau i ka fiber.

ʻOki ʻoki kope

Pili paha ka ʻai ʻana o ka cafeeine i nā pae o ka estrogen a me ka lawena hormone. E hoʻāʻo e hoʻonui i kou ikehu me kahi koho decaf, e like me ka tī lāʻau. Pōmaikaʻi paha nā waiwai probiotic o Kombucha.

A inā ʻaʻole hiki iā ʻoe ke hele me ka ʻole o ka caffeine boost, e kiʻi i ka tī ʻōmaʻomaʻo ma kahi. ʻO ka tī ʻōmaʻomaʻo e hoʻomaikaʻi ai i ke kūpaʻa o ka insulin. Hiki iā ia ke kōkua pū me ka hoʻokele kaumaha i nā wahine me PCOS.

E noʻonoʻo i nā huahana soy

Ma mua o ka hoʻonui ʻana i ka soya i kāu papaʻai, e nīnau i kāu kauka e pili ana i ka noiʻi hou loa. Hana ʻo Soy e like me ka estrogen i kou kino. Kōkua paha kēia i ke kaulike i nā homone inā he PCOS kāu. Akā aia ka hoʻohui ʻana i ka soy i kāu papaʻai hiki ke hoʻohaunaele i kāu ʻōnaehana endocrine.

ʻO ka poʻe me ka mōʻaukala ʻohana o nā maʻi ʻaʻai pili i ka estrogen, e like me kekahi mau maʻi ʻōpū o ka umauma, pono e hōʻalo i nā huahana soy. Inā ʻae kāu kauka i ka hoʻohui ʻana i ka soy i kāu papaʻai, e noʻonoʻo i ka waiū soy, tofu, miso, a me tempe.

Pākuʻi

Hoʻopiʻi nā mea hoʻopihapiha e kōkua me ka hoʻoponopono ʻana i ka hormone, ke kūpaʻa ʻana o ka insulin, a me ka mumū e pili ana me PCOS

ʻAʻole mālama ʻia nā mea hoʻohui e ka U.S. Food and Drug Administration (FDA). E kamaʻilio i kāu kauka ma mua o ka lawe ʻana i kahi pākuʻi. Hiki i kekahi o lākou ke hoʻopilikia maoli i nā lāʻau a me nā lāʻau PCOS i kuhikuhi ʻia.

Inositol

ʻO ka Inositol kahi huaola B i hiki ke kōkua i ka hoʻoikaika ʻana i ke kūpaʻa o ka insulin. Ua loaʻa pū kekahi e kōkua me ka momona i kekahi mau ʻano o PCOS.

ʻO Chromium

Hoʻopili ʻo Chromium i ka papa kuhikuhi o kou kino, i hiki ke kōkua me PCOS. Hoʻopaʻa paha lākou i ke kūpaʻa o ka insulin ma ke kōkua ʻana i kou kino e hoʻohua i ke kō.

Kinamona

Hele mai ka kinamona mai ka ʻili o nā kumulāʻau hinamona. Loaʻa ka hopena maikaʻi o ka kinamona i ke kūpaʻa o ka insulin. ʻO ka kinamona kekahi no nā wahine me PCOS.

Turmeric

ʻO ka mea hana i ka turmeric i kapa ʻia ʻo curcumin. Ke hoʻohiki nei ʻo Turmeric no ka hōʻemi ʻana i ke kūpaʻa o ka insulin a ma ke ʻano he agena anti-inflammatory.

Kiniki

ʻO Zinc kahi mea e hiki ai ke hoʻonui i ka momona a me kāu ʻōnaehana pale. ʻO ka ulu nui a makemake ʻole ʻia paha o ka lauoho a me ka alopecia me nā zinc supplement.

Hiki iā ʻoe ke ʻai i ka ʻulaʻula, nā pi, nā hua lāʻau, a me nā iʻa iʻa e loaʻa hou ai ka zinc i kāu papaʻai.

ʻO kaʻaila primrose ahiahi

Ua hoʻohana ʻia ka aila primrose ahiahi e kōkua me ka wā ʻeha a me ka menstruation maʻamau. Hoʻomaikaʻi ia i nā pae kolesterol a me ke koʻikoʻi oxidative, ua pili nā ʻelua i ka PCOS.

Kūʻai i ka ʻaila primrose ahiahi i kēia manawa.

Hoʻohui ʻia ka wikamina D a me ka puna

ʻO ka Vitamin D kahi homone e pono ai i kāu ʻōnaehana endocrine. Aia ka hemahema o ka Vitamin D i nā wahine me PCOS. ʻO nā manawa kūpono ʻole ka Vitamin D a me ka calcium a kōkua iā ʻoe e ovulate.

ʻO ka aila kō Cod

Aia i loko o ka aila kōpaʻa ake nā wikamina D a me A, a me nā nui o nā omega-3 fatty acid. Hiki i kēia mau'ākika ke kōkua i ka hana maʻamau a kōkua i ka hemo ʻana o ka momona a puni kou pūhaka.

Kūʻai i ka ʻaila ate kope i kēia manawa.

Berberine

ʻO Berberine kahi mea kanu i hoʻohana ʻia i ka lāʻau lapaʻau Kina e kōkua me ke kūpaʻa o ka insulin. Inā loaʻa iā PCOS, hoʻonui ʻo berberine i kāu metabolism a kaulike i nā pane endocrine o kou kino.

Nā mea kanu Adaptogen

Ke hiki ʻole i kou kino ke hoʻoponopono i ka insulin, hiki iā ia ke kūkulu i loko o kou kino a kumu i nā kiʻekiʻe o nā homone wahine i kapa ʻia ʻo androgens. Wahi a nā lāʻau Adaptogen e kōkua i kou kino i ke kaulike ʻana i kēia mau hormona. Ke koi nei kekahi mau lāʻau adaptogen e hōʻoluʻolu i nā ʻōuli ʻē aʻe o PCOS, e like me nā wā kū ʻole.

E mālama akahele a kamaʻilio pū me kāu kauka ma mua o ka lawe ʻana i kekahi mea hoʻohui lāʻau, no ka mea ʻaʻole i loiloi ʻia kā lākou mau koi e ka FDA.

Maca kumu

ʻO ke aʻa o ka maca kanu kahi mea kanu kuʻuna i hoʻohana ʻia e hoʻonui i ka momona a me ka libido. ʻO nā mākona koʻa maca a me nā pae cortisol haʻahaʻa. Hiki iā ia ke kōkua i ka mālama ʻana i ke kaumaha, a lilo ia i hōʻailona o PCOS.

ʻO Ashwagandha

Kāhea ʻia ʻo Ashwagandha ʻo "ginseng India." ʻO nā pae cortisol, hiki ke hoʻomaikaʻi i ke koʻikoʻi a me nā ʻōuli o PCOS.

Kūʻai Ashwagandha i kēia manawa.

Basil hoʻāno

ʻO ka basil hemolele, i kapa ʻia hoʻi ʻo ka tulsi, e kamaʻilio ana i ke koʻikoʻi kemika a me ka metabolic. Ua kapa ʻia ʻo "mōʻī wahine o nā mea kanu." ʻO ka basil hemolele i kou kō kō, pale aku i ka waiwai, a hoʻohaʻahaʻa i kāu pae cortisol.

Aʻa licorice

Aia i ke aʻa o ka laikini ka hui i kapa ʻia glycyrrhizin, a he nui kona mau ʻano kū hoʻokahi. ʻO ke aʻa licorice ma ke ʻano he agena anti-inflammatory. Hana ia e kōkua i ka metabolize kō a me nā kaulike kaulike.

Tribulus terrestris

Tribulus terrestris pono e kōkua stimulate ovulate a kākoʻo olakino menstruation. ʻO ia pū paha ka helu o nā cista ovarian.

Kūʻai tribulus terrestris kēia manawa.

ʻO Chasteberry

ʻO Chasteberry no nā kenekulia e kōkua me nā kūlana hānau. Hiki ke hoʻomaikaʻi i kekahi mau ʻōuli o PMS, ʻoiai ka hopena o ka momona e pono ai ka noiʻi hou aʻe.

Nā Probiotics

ʻAʻole kōkua wale nā ​​Probiotics i kāu digestion a me kou olakino ʻōpū. He kuleana nui lākou i ka mālama ʻana iā PCOS. Hiki iā lākou ke hoʻoliʻiliʻi i ka mumū a hoʻoponopono i nā hormones sex e like me androgen a me estrogen.

E noʻonoʻo e lawe i nā supiotic probiotic a me ka ʻai ʻana i nā meaʻai probiotic, e like me kimchi a me kombucha.

Mālama i kahi kaupaona olakino

ʻO ka mālama ʻana i kahi kaupaona olakino hiki ke kōkua i ka hōʻemi ʻana i ke kūpaʻa o ka insulin,, a me ka hōʻemi ʻana i kou makaʻu i nā kūlana e pili ana me PCOS.

Inā kaumaha nui ʻoe, hōʻike nā haʻawina i ka emi o ke kaumaha ma o ka hoʻohaʻahaʻa calorie liʻiliʻi ma ke ʻano he lālani hoʻohiki mua no PCOS.

E kaulike i kāu hoʻoikaika kino

He mea nui ka hoʻoikaika kino no ka mālama ʻana i kahi kaupaona olakino. Akā hiki i ka nui o ka hoʻoikaika kino ke hoʻohaunaele i kāu mau homoni, no laila e kamaʻilio me kāu kauka e pili ana i ke kaulike olakino.

Hiki ke hoʻomaʻamaʻa i nā hana hoʻoluʻolu a haʻahaʻa e like me yoga a Pilates paha no nā lōʻihi lōʻihi. Paipai ʻia ka ʻauʻau a me nā aerobics māmā. ʻO ka hoʻomaʻamaʻa wā waena kiʻekiʻe a me ka holo lōʻihi e kōkua ai i ka hoʻomaikaʻi ʻana i nā ʻōuli o PCOS.

E kamaʻilio me kāu kauka e pili ana i ke ʻano o ka hoʻomaʻamaʻa e pono nui iā ʻoe.

Hoʻomaʻamaʻa i ka hoʻomaʻemaʻe hiamoe maikaʻi

Hoʻopilikia ka hiamoe i kāu pae koʻikoʻi a kōkua i ka hoʻoponopono ʻana i ka cortisol e kaulike i kāu mau hormones. Akā ʻo nā haunaele hiamoe no nā wahine me PCOS. E hoʻomaʻemaʻe i kou hiamoe hiamoe:

• E ʻimi no ka hiamoe he ʻewalu a he ʻumi mau hola o ka pō.
• Hoʻokumu i kahi papa hana moena maʻamau.
• Hōʻalo i nā mea hoʻonāukiuki a me nā mea momona, momona ma mua o ka hiamoe.

E hōʻemi i ke koʻikoʻi

Hiki i ka hōʻemi ʻana i ke koʻikoʻi ke hoʻoponopono i ka cortisol. ʻO ka nui o nā hoʻolālā i ʻōlelo ʻia ma luna, e like me yoga, ka lawa ʻana o ka hiamoe, a me ka ʻoki ʻana i ka caffeine, hiki ke kōkua i nā pae haʻahaʻa haʻahaʻa.

Ke hele nei i waho a hana i kahi i kou ola no ka hoʻomaha a me ka mālama pono ʻana hiki ke hōʻemi i kou koʻikoʻi.

Palena a pale paha i nā mea hoʻoweliweli endocrine

ʻO nā disruptor Endocrine he kemika a i ʻole nā ​​mea hoʻohui e hoʻopilikia a pale paha i nā hopena hormonal maoli o kou kino.

Hoʻohālike kekahi mau disruptor endocrine i ka wahine a me nā kāne ke keka, a hoʻohilahila i kāu ʻōnaehana. Hiki i kēia ke hoʻonui i kou makaʻi i nā ʻōuli PCOS.

ʻIke pinepine ʻia lākou i nā meaʻai kēpau, nā kopa, a me nā mea hoʻonani. ʻO nā disruptor endocrine maʻamau ka:

• dioxins
• phthalates
• nā pesticides
• BPA
• ʻO nā ether glycol

E noʻonoʻo i ka acupuncture

Loaʻa ka lawa o ka noiʻi e hana i kahi hihia no ka acupuncture ma ke ʻano he lapaʻau ʻē aʻe no PCOS. Acupuncture PCOS na:

• hoʻonui i ke kahe o ke koko i kāu mau ovaries
• hoʻemi i nā pae cortisol
• ke kōkua nei me ka pohō kaumaha
• hoʻomaikaʻi i kou ʻike i ka insulin

E akahele

E makaʻala i nā hoʻopiha a me nā hoʻoponopono ʻē aʻe e koi nui ai. ʻOiai aia kahi noiʻi kūpono e pili ana i nā mālama kūlohelohe no PCOS, pono hou ʻia ka ʻike paʻa e kākoʻo i nā hoʻoponopono ʻē aʻe he nui.

E nānā mau ʻoe me kāu kauka ma mua o ka hoʻomaka ʻana i kahi lāʻau hoʻololi ʻē aʻe. ʻO kekahi mau hōʻailona e koi ana he huahana mana no PCOS hiki ke hoʻopili maoli i kāu momona a alakaʻi i nā pilikia ʻē aʻe.

E makaʻala pono i:

• , ka mea hiki ke paʻakikī iā ʻoe e hāpai
• ʻōnaehana ʻōnaehana ʻōnaehana
• nā mea hoʻopiha a me nā mea kanu e hoʻohiki e "hoola i nā mea āpau" a hāʻawi i "nā hopena koke"

E kamaʻilio me kāu kauka

Inā ʻoe e noʻonoʻo i kekahi o nā koho maʻamau maʻamau i luna no PCOS, e hana pū me kāu kauka e hana i kahi hoʻolālā lapaʻau.

ʻOiai ʻo nā mea hoʻopili lāʻau a me nā hoʻoponopono ʻē aʻe hiki ke kōkua i ka hoʻomaʻamaʻa ʻana iā PCOS, ʻaʻole lākou he mea pani no kahi kamaʻilio maʻamau a hoʻomau me kāu kauka e pili ana i kāu mau ʻōuli.