Tips Menurunkan Berat Badan untuk Penderita PCOS

Tips Menurunkan Berat Badan untuk Penderita PCOS
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Selain pengobatan, untuk mengurangi dampak PCOS pada tubuh Anda disarankan untuk menurunkan dan menjaga berat badan. Tetapi memang harus disadari bahwa bagi sebagian orang menurunkan berat badan adalah hal yang sulit.

Di dalam artikel ini ada beberapa tips untuk menurunkan berat badan saat menderita PCOS.

 

Apa itu PCOS?

PCOS atau sindrom ovarium polikistik adalah masalah hormon yang dialami wanita yang menyebabkan periode menstruasi tidak teratur, pertumbuhan rambut berlebih, jerawat dan memengaruhi kesuburan. Seorang wanita bisa mengalami PCOS setelah semua organ reproduksinya aktif.

 

Baca Juga: Apakah Masih Bisa Hamil Bila Menderita PCOS?

 

Mengapa Orang dengan PCOS Sulit Menurunkan Berat Badan?

PCOS biasanya baru diketahui ketika seseorang berusia 20-30an dan berusaha untuk hamil. Orang dengan PCOS sulit untuk hamil dan cenderung memiliki kelebihan berat badan atau obesitas.

Karena ketidakseimbangan hormon di dalam tubuh, orang dengan PCOS sulit menurunkan berat badan. Salah satu penyebabnya adalah tubuh terlalu banyak memproduksi insulin sehingga menyebabkan penumpukan lemak di tubuh.

 

Cara Menurunkan Berat Badan Saat Mengalami PCOS

Ingin menurunkan berat badan saat mengalami PCOS tidak bisa dilakukan sembarangan. Salah memilih program diet bisa makin memengaruhi keseimbangan hormon di dalam tubuh.

Coba beberapa tips berikut untuk menurunkan berat badan bila Anda mengalami PCOS:

Mengurangi asupan karbohidrat

Penelitian menunjukkan bahwa mengurangi asupan karbohidrat dapat membantu mengelola resistansi insulin pada wanita yang menderita PCOS. Karbohidrat yang dikonsumsi sebaiknya berasal dari sumber yang kompleks, seperti biji-bijian, sayuran, dan buah-buahan, yang mengandung serat dan nutrisi yang bermanfaat bagi tubuh.

 

Makan lebih banyak serat

Serat di dalam makanan dapat membantu menurunkan indeks glikemik makanan yang dikonsumsi serta memperlambat penyerapan karbohidrat ke dalam darah. Mengonsumsi makanan kaya serat membantu mencegah fluktuasi gula darah yang terlalu tinggi dan mengelola resistensi insulin pada penderita PCOS.

Makanan yang kaya serat seperti misalnya buah-buahan, sayuran berwarna hijau, kacang-kacangan, biji-bijian. Disarankan agar mengonsumsi setidaknya 21-25 gram serat per hari.

 

Baca Juga: Olahraga apa yang Cocok untuk Penderita PCOS?

 

Makan cukup protein

Protein adalah nutrisi penting yang dibutuhkan tubuh untuk membangun dan memperbaiki jaringan tubuh termasuk sel-sel ovarium dan hormon. Dengan mengonsumsi protein yang cukup juga membantu mengurangi nafsu makan dan memperbaiki sensitivitas insulin pada penderita PCOS.

Disarankan untuk memilih sumber protein sehat dan rendah lemak sekitar 20-30% kalori harian tubuh. Konsultasikan dengan dokter berapa jumlah tepat protein yang direkomendasikan setiap hari.

 

Membatasi asupan gula dan makanan manis

Penderita PCOS umumnya memiliki masalah dengan resistansi insulin, di mana tubuh kurang responsif terhadap insulin. Akibatnya kadar gula darah dan insulin dalam tubuh akan meningkat dan memperburuk gejala PCOS.

Batasi asupan makanan manis dan ganti dengan makanan sehat lain seperti buah-buahan segar, yogurt rendah lemak, atau camilan yang mengandung protein dan serat.

 

Menghindari defisit kalori yang berlebihan

Sebagian orang berpikir bahwa dengan melakukan defisit kalori, maka akan lebih mudah dan cepat menurunkan berat badan. Faktanya, mengonsumsi terlalu sedikit kalori dapat memperlambat metabolisme dan mengganggu keseimbangan hormon serta memperburuk gejala PCOS.

Tidak perlu membatasi kalori secara berlebihan untuk menurunkan berat badan. Yang terpenting adalah memperhatikan kualitas makanan yang dikonsumsi, menghindari makanan olahan, makanan cepat saji, lemak jenuh, lemak trans, dan makanan yang mengandung banyak gula.

 

Kesulitan hamil, menstruasi yang tidak teratur dan kenaikan berat badan yang tidak diketahui penyebabnya bisa mengindikasikan PCOS. Periksakan diri ke dokter untuk mengetahui apa penyebab masalah kesuburan dan berat badan yang Anda alami saat ini.

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Jumat, 14 April 2023 | 21:51
Tags : Berat Badan pcos menu diet sehat pola diet

Melissa Groves (2019). How to Lose Weight With PCOS: 13 Helpful Tips. Available from: https://www.healthline.com/nutrition/how-to-lose-weight-with-pcos

Mayo Clinic (2022). Polycystic ovary syndrome (PCOS). Available from: https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439

Angela Grassi, MS, RDN, LDN (2022). Why It's So Hard to Lose Weight With PCOS. Available from: https://www.verywellhealth.com/pcos-and-weight-loss-why-it-is-so-hard-2616492

Mayo Clinic (2021). Polycystic Ovary Syndrome (PCOS). Available from: https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos

Mayo Clinic (2021). Chart of high-fiber foods. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

 

Laura Dolson (2022). How Much Protein Do You Need?. Available from: https://www.verywellfit.com/how-to-calculate-how-much-protein-you-need-3955709

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      Backtrace
      • view::web.v2.partials.article-popular:8
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      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      Backtrace
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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