Health and Fitness Knowledge

Healthy tips for PCOS in Hindi

Healthy tips for PCOS in hindi

Agar apko Polycystic ovary syndrome (PCOS) diagnose hua h to ye mat feel kariye ki aapne apni body pe se control kho diya h. Hormonal or metabolic disorder k affects se 10 million women worldwide suffer kar rahi h or inke symptoms h jaise infertility, weight gain, excess body hair, aur androgen ka excess hona jo ki ek male hormone h. Kuch common treatments h medications k jaise Glucophage (Metformin) aur hormonal birth control symptoms ko kam karne k liye. Appki diet bahut help kar sakti h. Healthy diet hi ek tarika h jo ki aap daily kar sakte h PCOS ko thk karne k liye. Healthy tips for PCOS in hindi article me mai aapse sare healthy tips share karungi.

Right diet PCOS k symptoms ko kam karti h. Waise koi ek perfect diet nhi h PCOS ki but ek baat clear h ki anti inflammatory diet pe based honi chaiye. Kuch guidelines h jisko aap follow kar sakte h. Low GI food pe focus karna, fiber rich food har meal me include kariye, organic poultry, grass-fed meats, nuts, seeds, omega-3s (fatty fish, walnuts) – Ye sabhi ko apni diet me include jarur kare. Healthy tips for PCOS in hindi article me chaliye ab jante h healthy tips k bare me.

Apni food plate ko kaise manage kare ?

Real natural whole food se shuruwat kare. Appki half plate atleast leafy greens or non starchy vegetables se bari honi chaiye. Next, ya to starchy vegetables jaise sweet potatoes or gluten- free whole grains jaise quinoa ho gaye kam se se ¼ plate iski bhi honi chaiye. Last quarter lean protein se bhari honi chaiye. Finally apne food me healthy fats bhi include kariye (example extra-virgin olive oil or nuts). Aisi plate create karne ka yahi matlab h ki aapki right portion me diet bane or aap junk or sugar se bhi dur rahe.

Omega-3 Fatty Acids food pe focus kare

Fatty acids jo ki oily fish me present hote h jaise salmon aur sardines or kuch vegetarian sources jaise chia seeds. Ye sabhi aapko heart ko healthy rakhne ka kam karti h. Jab bhi PCOS ki baat hoti h to ek study me paya gaya ki omega-3 supplements eight weeks tak khane se blood me male hormone kam hote dekha gaya.

Breakfast me jayada khaye.

Jayadatar log apni pure din ki meal me sabse jayada dinner me calories khate h. Hmesha jaisa bola gaya h ki Brakfast king ki tarah karo, lunch queen ki tarah or dinner gareeb ki tarah. To hmesha ye yaad rakhe ki diet k sath sath aapko in baato ka bhi dhayan dena h.

Glycemic Index (GI) pe focus kare

Jin food ka glycemic index (low-GI) h wo food aapke blood sugar ko spike nhi karte or insulin sensitivity ko bhi improve karte h. Apples, berries, lettuce, kale, spinach, pumpkin seeds, cahews or oats jaise food me GI low rehta h. High GI food bad LDL cholesterol ko promote karta h or Good HDL cholesterol level ko low rakhta h women me jinko PCOS h. Ye important h kyuki unhealthy cholesterol level bahut major role play karte h heart diseases me.

Avoid kare un food ko jisse ki digestion me problem aaye

Jo bhi food aap khate h pehle apne food k bare me jane ki wo kitna sensitive h aapke body me. Kuch food ko khane se gastrointestinal problems hone lagti h jaise bloating, indigestion or gas. Gluten free whole grains jaise brown rice ho gaya ise bhi apni diet me include kare. Waise to PCOS ki koi perfect diet nhi h sabhi k liye kyuki ye bhi depend karta h person to person ki kisko kya suit kar raha h. Kuch food ko apni diet se 3 week k liye hata de or phr use add kare apni diet me or sare symptoms ko record kare. App jarur ye try kar k koshish kare jisse ki aapko pata chal jayega ki kaun se food aapki body ko suit nhi karte. Isse aapko pata chal jayega ki aapke system ko kaun sa food pareshan kar raha.

Do Regular workout

Ek cheez to bahut hi clear h research se ki fat loss diet hi PCOS se related problems ko kam karti h. Main focus ye hona chaiye ki aapka weight loss ho. Weight loss me diet to important h hi but sath hi regular exercises bhi karna jaruri h. Regular workout or healthy diet se aapko PCOS jaise problem se rahat mil sakti h.

Registered Dietitian se consult kare

Jaise ki weight loss bahut hi important h agar aapko PCOS h. Medicine lene se acha h ki aap apni diet ko healthy banaye. Jayadatar women jinko PCOS h unme paya gaya h ki unka eating behaviour sahi nhi tha. PCOS women jayadatar overweighted hoti h. PCOS women depression, anxiety, poor body image se bhi suffer karti h. Agar aapko apni diet ko thk karna h to kisi dietician se bhi consult kar sakti h. Halaki mai bhi ek dietician hu aap chahe to mujhse bhi consult kar sakti h apni diet se related. Fifundaofficial@gmail.com me mail kare kuch bhi puchna k liye. Healthy tips for PCOS in hindi article pe comment kar k bhi aap bata sakti h.

Healthy tips for PCOS in hindi article agar aapko pasand aaya h to jarur mujhe comment karke bataiye.

 

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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