Brochure Guide Pcos

This document provides guidance on foods to eat and avoid for PCOS (Polycystic Ovary Syndrome) to help with weight loss. It recommends eating a diet high in fiber, antioxidants, and low GI foods like fruits and vegetables to help lower insulin levels and reduce inflammation. Lean proteins like chicken, fish and tofu are also suggested. Refined carbs and sugars should be avoided. Regular exercise is important as well, including both cardio and strength training, especially high intensity interval training to improve insulin sensitivity and aid weight loss. Maintaining a calorie deficit through diet and exercise is key to losing weight for PCOS treatment and management.

Uploaded by

Lovi DV

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as DOCX, PDF, TXT or read online on Scribd

0% found this document useful (0 votes)

123 views9 pages

Brochure Guide Pcos

Uploaded by

Lovi DV

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as DOCX, PDF, TXT or read online on Scribd

You are on page 1/ 9

Guides & Advice to Prevent PCOS

The Best and Worst Foods for PCOS

Here is a list of foods that you should and should not eat when you
are following a PCOS diet to lose weight:

Foods you should eat for PCOS

Fiber
Bukod sa pagpapabuti ng digestive system, nakakatulong rin
magpababa ng insulin levels ang fiber. Bukod dito may antioxidant
effect rin ang dietary fiber na nakakatulong laban sa inflammation.

Ang mga halimbawa ng fiber-rich na pagkain ay brown rice, whole

oats, at mga legumes tulad ng black beans.

Antioxidants
Ang mga antioxidants ay nilalabanan ang inflammation. Dahil ang
inflammation ay posibleng maging sanhi ng mataas na insulin
levels, mainam na kumain ng mga antioxidant-rich na pagkain para
sa PCOS diet meal plan.

Kabilang dito ang pagkain ng prutas, gulay, pati ng mga

unsaturated fats mula sa olive oil, avocados, at pecans.
Low GI Foods
Bukod sa mga antioxidants at fiber, mahalaga ring piliin ang mga
pagkain base sa kanilang glycemic index (GI). Ito ay dahil
nakakaapekto ang GI ng mga pagkain sa blood sugar, at
naaapektuhan nito ang PCOS.

Mahalagang pumili ng mga pagkain na mayroong low-glycemic

index dahil maliit lang ang epekto nito blood sugar.

Below is a list of food you should include in your diet:

 Apples
 Cranberries
 Blackberries
 Raspberries
 Strawberries
 Blueberries
 Peach
 Grapefruit
 Asparagus
 Cabbage
 Cauliflower
 Eggplant
 Cucumber
 Celery
 Lettuce
 Tomatoes
 Okra
 Onions
 Turnip
 Spinach
Lean Proteins

Lean Proteins are another essential element of a healthy diet. Try to

incorporate them by eating tofu, chicken, and fatty fish like salmon,
tuna, sardines, and mackerel.
As you personalize meals to your own eating habits, you may not be
able to include everything in your diet. That’s completely fine as
long as you have control of your calorie intake. Apart from these,
you can find several other options in the List of foods for PCOS: 8
Best food items for Everyday PCOS meals!
Food You Should Avoid for PCOS
Ito ay ang mga pagkain na mayroong refined sugar, mga processed
foods, matatamis na inumin, trans at saturated fats, at alak. Heto
ang ilang mga halimbawa:

 Soft drinks o sweetened juice

 Starchy foods
 Refined grains, tulad ng white bread, kanin, at pasta
 Sugary pastries, tulad ng cakes at cookies
 Candies
 Snacks tulad ng potato chips
 Alcohol
How to Lose Weight with PCOS
For a lot of women with PCOS, a very unfortunate side effect is
excess weight gain that happens way too fast and seems almost
impossible to get rid of.
Making weight loss a priority can really help in getting rid of PCOS
and bringing your hormone levels back to optimal levels. And to
lose weight, you must focus both on a proper diet and good
exercise.

Maintain a Calorie Deficit

When it comes to your PCOS diet plan, there’s one thing to always
keep in mind - you must be in a calorie deficit.

A calorie deficit means that your daily calorie intake through food
and fluids should always be lesser than what you burn. You burn
calories by doing normal daily activities and burn more when you
indulge in exercises.

High Intensity Exercises for the Win!

As for exercise, a combination of weight training and high-intensity
interval training which is proven not only to burn more calories in
the long run but also improve insulin sensitivity which has a direct
impact on helping you recover from PCOS.
Inirerekomenda ng Androgen Excess at Polycystic Ovary Syndrome
Society na kumuha ka ng hindi bababa sa 30 minuto ng moderate-
to-vigorous-intensity exercise sa isang araw, at dagdagan ang iyong
intensity hangga't maaari. Ang ilan sa mga paraan na maaari mong
isama ang ehersisyo sa iyong buhay ay ang mga sumusunod:

Gumawa ng sarili mong interval workout kung saan nag-set up ka

ng humigit-kumulang anim na istasyon at magsanay sa bawat isa
hanggang dalawang minuto sa isang pagkakataon. Maaaring
kabilang sa mga halimbawa ang:
squats
jumping jack
lunges
bicep curl
crackers
 Maglakad ng 30-45 minuto sa isang araw sa isang treadmill o
sa labas.
 Mag-sign up para sa aerobics online o sa gym. Kasama sa mga
halimbawa ang tapikin, sayaw, boksing, o pag-ikot.
 Mag-sign up para sa isang HIIT workout sa gym o gumamit ng
mga online na mapagkukunan. Nag-aalok ang YouTube ng
maraming video sa pag-eehersisyo na maaari mong gawin sa
bahay. Siguraduhin lamang na ang pamamaraan ay mula sa
isang maaasahang supplier.
 Magsanay ng yoga, pilates o tai chi sa studio, gym o mga
online na klase. Kung hindi ka pa nagsanay noon, maaari
kang humingi ng tulong sa isang tagapagsanay upang masuri
ang iyong fitness at kaligtasan.
 Kung ang pagkabagot ay isang kadahilanan sa iyong
pagsunod sa isang gawain sa pag-eehersisyo, gumamit ng
kumbinasyon ng mga ganitong uri ng ehersisyo, tulad ng
paggawa ng iba't ibang uri ng ehersisyo tatlong beses sa isang
linggo.