PCOS friendly menu
子宫肌瘤女性人群友好菜谱
Polycystic ovary syndrome (PCOS), the major endocrinopathy among reproductive-aged women, is not yet perceived as an important health problem in the world. It affects 4%–20% of women of reproductive age worldwide. The prevalence, diagnosis, etiology, management, clinical practices, psychological issues, and prevention are some of the most confusing aspects associated with PCOS.
However, there are research studies shows that the change in the diet of women brought positive results in terms of clinical appearance of the syndrome, which is Maintaining a balanced diet and healthy weight are key in managing PCOS symptoms. Consuming a diet rich in nutrients, vitamins, and minerals will aid in healing your body from the inside out. Anti-inflammatory foods can also make a big difference. The following food choices will help keep blood sugar levels stable while helping to achieve a healthy weight to manage complications associated with PCOS.
Many people try fad diets as a way to alleviate their PCOS symptoms. But should they?
Should I follow a dairy-free, gluten-free, or soy-free PCOS diet?
People who suffer from inflammation caused by lactose, gluten, or soy will find advantages to following dairy-free, gluten-free, or soy-free PCOS diets. However, in regards to a PCOS diet, no scientific data currently exists to support restricting or avoiding entire food groups or specific items to improve symptoms.
We know that to improve PCOS symptoms, it helps to lose 5-10% of your body weight and and exercise regularly. Your dietitian will be able to work with you to determine a specific PCOS diet to optimize your health.
Read more about following a dairy-free diet for PCOS
Should I try a vegan diet for PCOS?
Vegan diets consist of eating grains, vegetables, and fruits. If following a vegan diet for PCOS symptom management is an option for you, it is imperative to include high quality carbohydrates that do not exceed 45% of your daily food intake.
Because vegan diets consist of vitamin- and mineral-rich whole foods, it can be tremendously useful in alleviating PCOS symptoms. Research has shown that following a proper vegan diet can improve ovulation, regulate menstruation, and reduce risk for future conditions associated with PCOS, such as type 2 diabetes. Speak with our dietitians and nutritionists to ensure you are eating a nutritionally sound vegan diet to reduce weight and manage PCOS symptoms.
Read more about following a vegan diet for PCOS
Should I try a Keto Diet for PCOS?
The Ketogenic Diet, (Keto) is a special high-fat, low carbohydrate diet designed to control seizures in individuals diagnosed with epilepsy. In recent pop culture, the Keto diet is viewed as a quick weight loss solution. Because the Keto diet is an extremely strict, nutritionally unbalanced diet, we do not recommended it for PCOS management. In order to create a lifetime of nutritionally sound habits, follow the advice of your dietitian to manage you PCOS. Avoid the Keto diet.
Read more about following a Keto diet for PCOS
What about Intermittent Fasting?
We do not recommend Intermittent Fasting for long term PCOS symptom relief. If you have PCOS, it is very important to consume multiple small meals throughout the day. This approach will allow your insulin levels to self-regulate and remain balanced. If you are intermittent fasting, your large meals cause Hyperinsulinemia (excess insulin in blood). Hyperinsulinemia increases androgen production, increasing the clinical effects of PCOS!
https://www.onpoint-nutrition.com/pcos-diet
check out the above link to get all common asked questions answers for PCOS that are more reliable and scientific opinion.
Food to avoid:
Sweetened juice, fruit in heavy syrup, & sweetened applesauce
Refined grains made with white flour (pasta, white bread, white rice, bagels)
High sugar cereals and protein bars
Soda and Juice
Cookies, cake, and candy
Potato chips and pretzels
Some research suggests caffeine can make PCOS symptoms worse!
Important Note： this is a daily diet plan provide average around 1500kcal with less than 9g saturated fat and 0g trans-fat. Depending on your goals and lifestyle, your calories and carbohydrates and other nutrients may need to be higher or lower, please consult your doctor/ dietitian or you can contact us for a professional opinion of our nutritionist for help as needed if you are not sure. Due to weight management is critical for the improvement of PCOS syptom so we strongly suggest you consult our nutritionist for your proper calory intake before ordering the right amount of food for your daily need.
Menu: （Sodium： less than 2300mg， no added sugar， all bread or carb are multi grains high fiber recipe）
Breakfast：B
Average macros:
Calories 300-350kcal carb: 38-43g(7-10g fiber) protein: 11-15g fat: 10-12
B1: cinnemon over night oat bran
B2: mixed veggies quiche
B3: keto scone with cream cheese
B4: keto egg sandwich
B5: scrambled egg with veggies
B6: keto bacon egg wrap
B7: keto sour cream salmon sandwich
B1：肉桂隔夜燕麦麸皮
B2：混合蔬菜蛋饼
B3：高纤无糖生酮司康加奶油芝士
B4：生酮鸡蛋三明治
B5：鸡蛋炒杂蔬
B6：生酮培根鸡蛋三明治
B7：生酮奶油芝士三文鱼三明治
Lunch and Dinner: L/D
Average macros:
Average calories : 680kcal Protein: 36g Carb: 55g Fat: 35g
平均热量：680卡 蛋白质：36g 碳水：40g 脂肪：35g
L1: grilled chiicken noodles salad with peanut tahini dressing
L2: chciken fajita/quinoa
L3: chicken pesto pasta /grilled veggies
L4: Chicken and bean curry / black rice
L5: sesame coating grilled chicken / broccoli/ carrot/black rice
L6: pad Thai with chicken and egg /broccoli/carrot
L7: snapper canjun style /japanese cabbage/ black rice
D1: baked falafel burger / tahini/ seasonal salad /chicken and pita
D2: kale walnut salad with rosemary chicken/bread
D3: Italian meatball pasta/broccali/carrot
D4: baked tuna melt rice bowl / japanese cabbage
D5: coconut bean curry with tumeric chicken / black rice
D6: Taiwanese steamed burger bun with teriyaki chicken / broccoli/carrot
D7: Spanish chorizo sausage baked/ grilled veggies/ bread
L1 花生芝麻酱拌鸡丝面条沙拉
L2 鸡肉fajita/ 藜麦
L3 鸡肉风干番茄红酱意大利面/烤蔬菜
L4 斯里兰卡风味鸡肉豆角咖喱/黑米
L5 烤鸡胸排佐东北烤料/西兰花/胡萝卜/黑米
L6 泰式鸡肉鸡蛋炒河粉/西兰花/胡萝卜
L7 卡真鲷鱼/日式包菜/黑米
D1 鹰嘴豆饼/芝麻酱/时令沙拉/迷迭香鸡胸/大饼
D2 羽衣甘蓝核桃沙拉/烤鸡胸肉/面包
D3 意大利肉丸子意大利面/ 西兰花/胡萝卜
D4 金枪鱼芝士焗饭/日式包菜
D5 椰香鸡肉白芸豆咖喱/黑米
D6 台式照烧鸡排汉堡/西兰花/胡萝卜
D7 西班牙手卷/扒蔬菜/面包
NOTE:for the 5 days we pick the L1 to L5 or D1 to D5 if client no specific request.
S1: dry apricot
S2: veggies crisp
S3: dry coconut chips
S4: Mixed nuts
S5: flaxseed cracker
S6: sugar free oat ring cookies
S7: sunfllower seeds bar
S1：杏干（3块）
S2：蔬菜脆
S3：干椰子片
S4：混合坚果
S5：亚麻籽脆（5块）
S6：无糖燕麦圈（一块）
S7：无糖葵花籽饼（两块）
多囊卵巢综合征 (PCOS) 是育龄妇女的主要内分泌疾病，目前尚未被视为世界上重要的健康问题。它影响全球 4%–20% 的育龄妇女。患病率、诊断、病因、管理、临床实践、心理问题和预防是与 PCOS 相关的一些最令人困惑的方面。
然而，有研究表明，女性饮食的改变在该综合征的临床表现方面带来了积极的结果，即保持均衡的饮食和健康的体重是控制 PCOS 症状的关键。食用富含营养、维生素和矿物质的饮食将有助于从内到外治愈你的身体。抗炎食物也可以产生很大的不同。以下食物选择将有助于保持血糖水平稳定，同时有助于实现健康体重以控制与 PCOS 相关的并发症。
许多人尝试通过时尚饮食来缓解 PCOS 症状。但这些饮食真的有益吗？
我应该遵循不含乳制品、不含麸质或不含大豆的 PCOS 饮食吗？
患有由乳糖、麸质或大豆引起的炎症或者过敏的人群会发现遵循不含乳制品、不含麸质或不含大豆的 PCOS 饮食的优势。然而，关于 PCOS 饮食，目前没有科学数据支持限制或避免整个食物组或特定项目以改善症状的证明。
我们知道，要改善 PCOS 症状，减掉 5-10% 的体重并定期锻炼会肯定有所帮助的。您可以结合您的身体个人状态，咨询我们的营养师制作特定的 方案。
我应该为 PCOS 尝试纯植素饮食吗？
植物机素食饮食包括吃大量谷物豆类、蔬菜和水果。如果您可以选择采用纯素饮食来控制 PCOS 症状，但是这些摄入必须不超过每日食物热量摄入量 45% 的优质碳水化合物。
因为纯素饮食由富含维生素和矿物质的全食组成，它对缓解 PCOS 症状非常有用。研究表明，遵循适当的纯素饮食可以改善排卵、调节月经，并降低未来与 PCOS 相关的疾病（如 2 型糖尿病）的风险。详情请咨询我们的营养师，确保您吃的是营养健康平衡的纯素饮食，以达到减轻体重和控制 PCOS 症状的目的。
我应该为 PCOS 尝试生酮饮食吗？
生酮饮食（Keto）是一种特殊的高脂肪、低碳水化合物饮食，旨在控制被诊断患有癫痫的个体的癫痫发作。在最近的流行文化中，生酮饮食被视为一种快速减肥的解决方案。因为生酮饮食是一种极其严格、营养不均衡的饮食，我们不建议将其用于 PCOS 管理。为了养成终生营养良好的习惯，请遵循营养师的建议来管理您的 PCOS症状。避免生酮饮食。
间歇性禁食怎么样？
我们不建议通过间歇性禁食来长期缓解 PCOS 症状。如果您患有多囊卵巢综合征，那么全天多吃几顿小餐非常重要。这种方法将使您的胰岛素水平能够自我调节并保持平衡。如果您是间歇性禁食，您的大餐会导致高胰岛素血症（血液中胰岛素过多）。高胰岛素血症会增加雄激素的产生，增加 PCOS 的临床症状！
https://www.onpoint-nutrition.com/pcos-diet
您可查看上面的链接以获取更可靠和科学意见的 PCOS 的所有常见问题答案。
重要提示：这是一个每日饮食计划，平均提供约1500kcal的热量，钠含量低于 2300 毫克，饱和脂肪低于 9 克，反式脂肪为 0 克。根据您的目标和生活方式，您的卡路里和碳水化合物和其他营养素可能需要更高或更低，如果您不确定，请咨询您的医生/营养师或联系我们的工作人士，并请根据需要向我们的营养师寻求帮助。
菜单如上