Example diet for the polycystic ovary

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Joe Dispenza
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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.


Polycystic ovary

Polycystic ovary syndrome is a disease affecting the ovaries (female reproductive system). The disorder recognizes a rather complex etiology, often multifactorial, and - although some of the main risk factors are well understood - the triggering of the disease is still poorly defined.
Polycystic ovary syndrome is associated with infertility, due to incomplete ovulation, and the formation of ovarian cysts due to metamorphosis of immature follicles; this is attributable to some hormonal imbalances which favor the increase of androgens to the detriment of FSH. As a consequence, generally appear: amenorrhea / irregular cycles, hirsutism and obesity (the latter, often, is more a risk factor than a real complication). The polycystic ovary is "often" linked to:


  • Family predisposition
  • Insulin resistance
  • Obesity

The pathological mechanism of polycystic ovary syndrome is based on the over-production of androgens. This happens because:

  • The pituitary gland releases an excessive amount of LH which stimulates the ovarian production of estrogens, which are then converted into androgens by the adipose tissue (primary, congenital or idiopathic pituitary defect)
  • Excessive transformation of female sex hormones into male sex hormones by the excess adipose tissue (nutritional and / or metabolic defect)
  • Appearance of insulin resistance of the ovary which stimulates the ovarian production of estrogens which are then converted into androgens by the adipose tissue (metabolic, nutritional and / or congenital defect).

NB. Androgens in turn stimulate the release of LH by perpetuating the pathological mechanism of polycystic ovary syndrome.
At the same time, there is a reduction in FSH, which determines infertility, and, at times, an increase in prolactin. Overweight and obesity are found in almost 50% of cases of polycystic ovary syndrome.
To reduce the symptoms and complications of the polycystic ovary it is possible to intervene pharmacologically and / or surgically; on the other hand, in the presence of insulin resistance and / or obesity, a low-calorie diet with a low glycemic index and desirable motor therapy are ESSENTIAL.



Diet for the polycystic ovary

First of all, remember that overweight and insulin resistance, in addition to appearing among the causes / risk factors for polycystic ovary syndrome, are also closely related to each other. Overweight (or obesity) and insulin resistance can be the cause of each other (depending on the specific case), even if insulin resistance often has hereditary origins (but the fact remains that it is aggravated by the accumulation of fat) . At the same time, in insulin resistance, due to the reduced peripheral uptake of the hormone, there is a hyper-production of the same by the pancreas and a consequent peak in the blood. Insulin is an anabolic hormone that also acts on the accumulation of fat in adipocytes and excessive or protracted concentrations tend to favor weight gain.
That said, the polycystic ovary diet must be low on the glycemic index and (if associated with overweight) low energy intake. The fundamental concepts on which it must be based are:

  1. Low calorie(in case of overweight): the diet for polycystic ovary must provide a quantity of calories that allows you to lose weight about 3.0kg per month: to do this it is recommended to take about 70% of the energy necessary for weight maintenance
  2. Nutritional balance: the breakdown of energy macronutrients should include:
    1. 25% lipids (30% in the growing subject)
      • Saturated fatty acids ≤10% of the total energy
      • Essential fatty acids ≥2,5% of total energy
    1. A variable amount of protein based on age, gender, body composition, etc. (0,75-1,5g / kg of desirable physiological weight)
      • At least 30% made from food of animal origin (to ensure biological value)
    1. The remaining energy in carbohydrates
      • Simple carbohydrates comprised between 10-16% of total energy (10% for those suffering from diseases related to sugar metabolism, 12% for the healthy and up to 16% for those in growth)
  1. Ensure a cholesterol content ≤300mg / day
  2. Ensure a dietary fiber content of about 30g / day; it is necessary to moderate the glycemic index of meals
  3. The distribution of meals must include at least 5-6 meals per day and the portions must be carefully established; in this way it is possible to guarantee a lower glycemic load
  4. Choice of foods a low glycemic index (GI) with a combination of foods with a high carbohydrate content and good amounts of dietary fiber. Also, it is best NOT to dissociate macronutrients to ensure slow absorption and further moderation of the glycemic index. Prefer sources of whole and natural carbohydrates; reduce those refined or processed.
  5. To facilitate the path of weight loss and restoration of peripheral insulin sensitivity, it is advisable to start regular physical activity.

There are no useful dietary supplements for polycystic ovary.



Example Diet against Polycystic Ovary Syndrome

Young housewife suffering from polycystic ovary; in expectation of pregnancy, she must treat the syndrome with drugs and moderate both obesity and the insulin resistance she suffers from.


Gender Female
Age 30 years
Height cm 160.0cm
Wrist circumference cm 15.5cm
Constitution Normal
Height / wrist 10.3
Morphological type Normolineo
Weight kg 80.0Kg
Body mass index 31.3
Evaluation Obese
Physiological body mass index desirable 21.7
Desirable physiological weight kg 55.6g
Basal metabolism kcal 1312.7kcal
Physical activity level coefficient 1.56 (moderato, no off)
Energy expenditure kcal 2047.8kcal
Diet IPOCALORIC (low GI) -30% 1434Kcal
Lipids 25% 358.5kcal 39,8g
Protein > 0,75 and 250.2kcal (media) 62.6g (media)
Carbohydrates 57.6% 825.3kcal 220.1 g
of which simple 10-16% 186.4kcal 49.7g (media)
Breakfast 15% 215kcal
Snack 10% 143kcal
Lunch 30% 430kcal
Snack 5% 71kcal
Price 30% 430kcal

Example Polycystic Ovary Diet - Day 1




Breakfast, about 15% of the daily energy (215,0kcal)
Partially skimmed cow's milk 200,0 ml 98,0kcal
CerealiCorn Flakes 30,0g 108,3kcal
Snack 1, about 10% of the daily energy (143,0kcal)
Apple 150,0g 67,5Kcal
Wholemeal rusks 25,0g 91,3kcal
Lunch, about 30% of the daily energy (430,0kcal)
Spelled soup
Spelled, dry 60,0g 202,8kcal
Grilled turkey breast
Turkey breast 100,0g 111,0kcal
Eggplant (in a pan) 150,0g 36,0kcal
Extravirgin olive oil 10,0g 90,0kcal
Snack 2, about 10% of the daily energy (143,0kcal)
Semi-skimmed milk yogurt 125,0g 53,8,0kcal
Wholemeal rusks 25,0g 91,3kcal
Snack 3, about 5% of the daily energy (71,0kcal)
almonds 15,0g 86,3kcal
Dinner, about 30% of the daily energy (430,0kcal)
Baked sea bass fillet
Sea bass, various species 100,0g 97,0kcal
Fennel (raw) 150,0g 46,5kcal
Whole grain bread 75,0g 182,3kcal
Extravirgin olive oil 10,0g 90,0kcal

Nutritional translation of DAY 1
Nutrient or nutritional component Quantity
Energy law 1451.85kcal
Food water 881.37g
Protein 83.09g
Total lipids 42.03g
Total saturated fat 8.54g
Total monounsaturated fatty acids 22.55g
Total polyunsaturated fatty acids 7.54g
Cholesterol 127.00mg
Carbohydrates 199.63g
Simple, total sugars 49.48g
Alcohol, ethanol 0.00
Dietary Fiber 31.53g
Sodium 1402.50mg
Potassium 2815.40mg
Soccer 603.25mg
Iron 19.74mg
Phosphorus and Potassium 1377.80mg
Zinc 8.91mg
Tiamina O vit. B1 1.56mg
Riboflavina o vit. B2 2.21mg
Niacin or vit. B3 o vit. PP 27.22mg
Pyridossine o vit. B6 3.31mg
Folate, total 265.0μg
Ascorbic acid or vit. C. 38.65mg
Vitamin D 45.60IU
Retinol equivalent activity or vit. TO 272.15RAE
α-tocopherol o vit. AND 11.44mg

As can be seen from the nutritional translation table, the goal of diet therapy has been fully achieved; the energy is only 17.9kcal higher than the predetermined NORMAL calorie (an oscillation of about 30.0kcal is tolerated), the total simple sugars are lower than the average of the recommended rations and the fibers are around 30.0g / day. As far as proteins are concerned, despite being proportionally distributed in a suitable way (> 30.0% of animal origin), they are slightly higher than the maximum recommended intake; we remind you that the reference ranges (LARN) are SAFETY ranges and that, in the absence of pre-existing hepato-renal pathologies, a similar gap should not cause any repercussions on the state of health. Furthermore, given and considered the nutritional priority of the diet for polycystic ovary (low calorie, simple carbohydrates,> fiber,


Example Polycystic Ovary Diet - Day 2


Breakfast, about 15% of the daily energy (215,0kcal)
Partially skimmed cow's milk 200,0 ml 98,0kcal
Muesli cereals 30,0g 109,2kcal
Snack 1, about 10% of the daily energy (143,0kcal)
oranges 150,0g 51,0Kcal
Wholemeal rusks 25,0g 91,3kcal
Lunch, about 30% of the daily energy (430,0kcal)
Barley soup
Pearl barley 60,0g 211,2kcal
Grilled chicken breast
Chicken breast 100,0g 110,0kcal
Zucchini (in a pan) 150,0g 24,0kcal
Extravirgin olive oil 10,0g 90,0kcal
Snack 2, about 10% of the daily energy (143,0kcal)
Semi-skimmed milk yogurt 125,0g 53,8,0kcal
Wholemeal rusks 25,0g 91,3kcal
Snack 3, about 5% of the daily energy (71,0kcal)
Walnuts, dried 15,0g 99,0kcal
Dinner, about 30% of the daily energy (430,0kcal)
Baked sea bream fillet
Frozen sea bream 100,0g 90,0kcal
Witloof chicory or Belgian endive (raw) 150,0g 25,5kcal
Whole grain bread 75,0g 182,3kcal
Extravirgin olive oil 10,0g 90,0kcal

Example Polycystic Ovary Diet - Day 3


Breakfast, about 15% of the daily energy (215,0kcal)
Partially skimmed cow's milk 200,0 ml 98,0kcal
Cereali Corn Flakes 30,0g 108,3kcal
Snack 1, about 10% of the daily energy (143,0kcal)
Kiwi 150,0g 91,5Kcal
Wholemeal rusks 25,0g 91,3kcal
Lunch, about 30% of the daily energy (430,0kcal)
Beans in broth
Dried beans 70,0g 217,7kcal
Grilled veal loin
Loin of veal 100,0g 116,0kcal
Baked pumpkin) 150,0g 39,0kcal
Extravirgin olive oil 5,0g 45,0kcal
Snack 2, about 10% of the daily energy (143,0kcal)
Semi-skimmed milk yogurt 125,0g 53,8,0kcal
Wholemeal rusks 25,0g 91,3kcal
Snack 3, about 5% of the daily energy (71,0kcal)
Hazelnuts 15,0g 94,2kcal
Dinner, about 30% of the daily energy (430,0kcal)
Cod fillet in a pan
Cod fillet 100,0g 82,0kcal
Chard or chard (boiled) 150,0g 28,5kcal
Whole grain bread 75,0g 182,3kcal
Extravirgin olive oil 10,0g 90,0kcal

Example Polycystic Ovary Diet - Day 4


Breakfast, about 15% of the daily energy (215,0kcal)
Partially skimmed cow's milk 200,0 ml 98,0kcal
Muesli cereals 30,0g 109,2kcal
Snack 1, about 10% of the daily energy (143,0kcal)
Pink grapefruit 150,0g 48,0Kcal
Wholemeal rusks 25,0g 91,3kcal
Lunch, about 30% of the daily energy (430,0kcal)
Chickpeas in broth
Chickpeas, dried 70,0g 233,8kcal
Shrimp in a pan
Frozen shrimp 100,0g 63,0kcal
Cabbage (raw) 150,0g 37,5kcal
Extravirgin olive oil 5,0g 45,0kcal
Snack 2, about 10% of the daily energy (143,0kcal)
Semi-skimmed milk yogurt 125,0g 53,8,0kcal
Wholemeal rusks 25,0g 91,3kcal
Snack 3, about 5% of the daily energy (71,0kcal)
Pine nuts 15,0g 94,4kcal
Dinner, about 30% of the daily energy (430,0kcal)
ricotta cheese
Semi-skimmed milk ricotta 100,0g 138,0kcal
Boiled potatoes) 100,0g 85,0kcal
Whole grain bread 75,0g 182,3kcal
Extravirgin olive oil 5,0g 45,0kcal

Example Polycystic Ovary Diet - Day 5


Breakfast, about 15% of the daily energy (215,0kcal)
Partially skimmed cow's milk 200,0 ml 98,0kcal
Cereali Corn Flakes 30,0g 108,3kcal
Snack 1, about 10% of the daily energy (143,0kcal)
Pere 150,0g 87,0Kcal
Wholemeal rusks 25,0g 91,3kcal
Lunch, about 30% of the daily energy (430,0kcal)
White risotto
Brown rice 60,0g 217,2kcal
Tuna
Natural tuna, drained 80,0g 102,4kcal
Broccoli (boiled) 150,0g 51,0kcal
Extravirgin olive oil 5,0g 45,0kcal
Snack 2, about 10% of the daily energy (143,0kcal)
Semi-skimmed milk yogurt 125,0g 53,8,0kcal
Wholemeal rusks 25,0g 91,3kcal
Snack 3, about 5% of the daily energy (71,0kcal)
Noci pecan 15,0g 106,5kcal
Dinner, about 30% of the daily energy (430,0kcal)
Hard-boiled eggs
Chicken eggs 60,0g 85,8kcal
Stewed artichokes) 150,0g 70,5kcal
Whole grain bread 75,0g 182,3kcal
Extravirgin olive oil 5,0g 45,0kcal

Example Polycystic Ovary Diet - Day 6


Breakfast, about 15% of the daily energy (215,0kcal)
Partially skimmed cow's milk 200,0 ml 98,0kcal
Muesli cereals 30,0g 109,2kcal
Snack 1, about 10% of the daily energy (143,0kcal)
Apple 150,0g 67,5Kcal
Wholemeal rusks 25,0g 91,3kcal
Lunch, about 30% of the daily energy (430,0kcal)
Spelled soup
Spelled, dry 60,0g 202,8kcal
Grilled pork loin
Pork loin 100,0g 143,0kcal
Eggplant (in a pan) 150,0g 36,0kcal
Extravirgin olive oil 5,0g 45,0kcal
Snack 2, about 10% of the daily energy (143,0kcal)
Semi-skimmed milk yogurt 125,0g 53,8,0kcal
Wholemeal rusks 25,0g 91,3kcal
Snack 3, about 5% of the daily energy (71,0kcal)
almonds 15,0g 86,3kcal
Dinner, about 30% of the daily energy (430,0kcal)
Octopus salad
Common octopus 100,0g 82,0kcal
Fennel (raw) 150,0g 46,5kcal
Whole grain bread 75,0g 182,3kcal
Extravirgin olive oil 10,0g 90,0kcal

Example Polycystic Ovary Diet - Day 7


Breakfast, about 15% of the daily energy (215,0kcal)
Partially skimmed cow's milk 200,0 ml 98,0kcal
Cereali Corn Flakes 30,0g 108,3kcal
Snack 1, about 10% of the daily energy (143,0kcal)
oranges 150,0g 51,0Kcal
Wholemeal rusks 25,0g 91,3kcal
Lunch, about 30% of the daily energy (430,0kcal)
Barley soup
Pearl barley 60,0g 211,2kcal
Chicken with vegetables
Chicken breast 100,0g 135,0kcal
Zucchini (in a pan) 150,0g 24,0kcal
Extravirgin olive oil 10,0g 90,0kcal
Snack 2, about 10% of the daily energy (143,0kcal)
Semi-skimmed milk yogurt 125,0g 53,8,0kcal
Wholemeal rusks 25,0g 91,3kcal
Snack 3, about 5% of the daily energy (71,0kcal)
Walnuts, dried 15,0g 99,0kcal
Dinner, about 30% of the daily energy (430,0kcal)
Baked monkfish fillet
Monkfish 100,0g 63,0kcal
Witloof chicory or Belgian endive (raw) 150,0g 25,5kcal
Whole grain bread 75,0g 182,3kcal
Extravirgin olive oil 10,0g 90,0kcal


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Audio Video Example diet for the polycystic ovary
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