What is the best food to eat for polycystic ovary?
Polycystic ovary syndrome (PCOS) is a common endocrine disease that affects the health of many women. In recent years, dietary management of polycystic ovaries has become a hot topic. This article will combine the hot content on the Internet in the past 10 days to provide you with scientific and practical dietary advice to help relieve symptoms.
1. Dietary principles for polycystic ovary syndrome
Patients with polycystic ovary syndrome should follow the dietary principles of low sugar, low fat, and high fiber, focusing on regulating insulin resistance and hormone balance. Here are specific dietary recommendations:
| food category | Recommended food | avoid food |
|---|---|---|
| carbohydrates | brown rice, oats, quinoa | White bread, desserts, sugary drinks |
| protein | Fish, chicken breast, beans | Fried foods, processed meats |
| fat | Olive oil, nuts, avocado | Trans fats, animal fats |
| fruits and vegetables | Green leafy vegetables, berries and fruits | High-sugar fruits such as lychees and mangoes |
2. Popular diet regimens
Several dietary therapy methods that have been discussed frequently on the Internet recently:
| Diet plan | Efficacy | How to use |
|---|---|---|
| cinnamon powder | Regulate blood sugar | Add 1/2 teaspoon daily to drinks |
| Turmeric milk | anti-inflammatory effect | Drink golden milk before going to bed |
| flaxseed | Balance estrogen | 1-2 tablespoons ground and consumed daily |
| apple cider vinegar | Improve insulin sensitivity | Dilute and drink before meals |
3. Nutrient supplement suggestions
Nutrients specifically needed by PCOS patients:
| Nutrients | function | Recommended dosage | food source |
|---|---|---|---|
| Inositol | Improve egg quality | 2000-4000mg/day | Citrus, beans |
| Vitamin D | Regulate menstrual cycle | 1000-2000IU/day | Fish, egg yolk |
| Omega-3 | Reduce inflammation | 1000mg/day | Deep sea fish, flaxseed |
| magnesium | Alleviate insulin resistance | 300mg/day | Nuts, green leafy vegetables |
4. Recommended meals for one day
The following is a daily diet recommended by nutritionists for PCOS patients:
| Meals | Recommended food | Things to note |
|---|---|---|
| breakfast | Vegetable egg roll + avocado + blueberry | avoid juice |
| Morning snack | Almond + green tea | Control the amount of nuts |
| lunch | Salmon + Quinoa + Broccoli | appropriate amount of olive oil |
| Afternoon snack | Greek yogurt + chia seeds | Choose sugar-free |
| dinner | Chicken Salad + Olive Oil Vinaigrette | early dinner |
5. Things to note
1.Adhere to a regular diet: Eat three meals at regular times every day to avoid overeating after long periods of fasting.
2.Control eating speed: Chewing slowly helps digestion and blood sugar control.
3.Adequate moisture: Drink enough 2000ml of water every day and avoid sugary drinks.
4.Combined with exercise: Dietary conditioning should be combined with moderate exercise, such as yoga, brisk walking, etc.
5.Personalized adjustments: Everyone’s physical condition is different. It is recommended to formulate a diet plan under the guidance of a doctor or nutritionist.
With a reasonable diet, the symptoms of polycystic ovary syndrome can be significantly improved. Remember, a healthy diet requires long-term commitment for best results.
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