多囊卵巢综合征(PCOS)是由一种影响卵巢功能的复杂激素所引起的综合征。PCOS会增加患心脏病和糖尿病的风险。这是因为它会导致高胆固醇水平、高血压、胰岛素抵抗、炎症和高内脏脂肪（中心性肥胖）。
Among the nutrition related symptoms of PCOS is food cravings, especially of carbohydrate or sugary foods, weight loss difficulty or easily gaining weight and binge eating. To date, there is no cure for PCOS. However, it can be effectively improved by dietary and lifestyle changes. Here, we include the nutrition dos and don’ts to manage the symptoms of PCOS.
多囊卵巢综合征（PCOS）的营养相关症状包括对食物的渴望，尤其是对碳水化合物或含糖食物的渴望、减肥困难或容易增加体重和暴饮暴食。迄今为止，多囊卵巢综合征无法治愈。但是，可以有效地通过饮食和生活方式的改变来改善。在这里，我们囊括管理多囊卵巢综合征症状的营养指南。
Don’ts / 不要做的事
1. Refined Carbohydrates & Added Sugar / 精制碳水化合物和添加糖
Refined carbohydrate can cause blood sugar to fluctuate, leading to cravings and overeating. It can also cause insulin level to spike, promoting abdominal fat storage. Therefore, the intake of refined grains, such as white rice, white flour and white bread should also be reduced. Similarly, added sugars, which include table sugar, honey, high fructose corn syrup et cetera should be avoided.
精制碳水化合物会导致血糖波动，导致食欲和暴饮暴食。它还可能导致胰岛素水平升高，促进腹部脂肪储存。因此，也应减少精制谷物的摄入，如白米、白面粉和白面包。同样，应避免添加糖，包括蔗糖、蜂蜜、高果糖玉米糖浆等。
2. Excessive Intake of Unhealthy Fat / 过量摄入不健康的脂肪
Intake of unhealthy fats in excess causes inflammation, which can worsen the symptoms of PCOS. Therefore, intake of saturated fat sources such as butter, poultry skin, fatty meat, ghee, coconut milk, palm oil, high fat dairy and so should be limited. Trans-fat sources such as processed food, hard margarine, shortening, pastries, cookies, and non-dairy creamers should also be avoided.
过量摄入不健康的脂肪会导致炎症，从而加重多囊卵巢综合征的症状。因此，应限制饱和脂肪来源的摄入，如黄油、家禽皮、肥肉、酥油、椰奶、棕榈油、高脂乳制品等。还应避免食用反式脂肪来源，如加工食品、硬人造黄油、起酥油、糕点、饼干和非乳制奶精等。
Dos / 可以做的事
1. Balanced Meal with Appropriate Mealtime / 平衡膳食和适当的进餐时间
PCOS patient should consume balanced meal consisting of wholegrain carbohydrate, lean protein, fibre, and healthy fat. Mealtime should be consistent, and small, frequent meals (3 main meals with healthy snacks in between) is preferred. Balanced meal with appropriate meal-timing can prevent blood glucose and insulin fluctuations, which helps in managing androgen production, craving, and overeating.
多囊卵巢综合征患者应摄入由全麦碳水化合物、瘦肉蛋白、纤维和健康脂肪组成的均衡膳食。进餐时间应保持一致，最好少食多餐（3 顿主餐，中间夹点健康零食）。均衡的膳食和适当的进餐时间可以防止血糖和胰岛素波动，这有助于控制雄激素的产生、渴望和暴饮暴食。
2. High Fibre / 高纤维
Fibre sources, including vegetables, legumes, wholegrain products, fruits, nuts, and seeds can help in lowering the glucose spike. They can also aid in improving satiety and reduce inflammation.
纤维来源，包括蔬菜、豆类、全麦产品、水果、坚果和种子，可以帮助降低葡萄糖峰值。它们还可以帮助改善饱腹感并减少炎症。
3. Anti-inflammatory Food / 消炎食品
• Omega-3 fatty acids / Omega-3脂肪酸
Research showed that omega-3 fatty acids such as EPA and DHA play a significant role in preventing inflammation. Thus, sources of the nutrient, which include fish and seafood (especially cold-water fatty fish), nuts and seeds, plant oils and fortified foods can be included in the daily intake.
研究显示，EPA 和 DHA 等 omega-3 脂肪酸在预防炎症方面发挥着重要的作用。因此，营养素的来源，包括鱼和海鲜（尤其是冷水肥鱼）、坚果和种子、植物油和强化食品可以包含在每日摄入量中。
• Antioxidants / 抗氧化剂
Foods containing vitamin A, C, E, selenium, zinc, copper, and phytochemicals has antioxidant-properties, which can prevent inflammation. These nutrients can be obtained through a healthy balanced diet that include a variety of vegetables and legumes or beans, fruit, whole grain foods and cereals, lean meat, poultry and protein, low fat dairy and its alternatives.
含有维生素 A、C、E、硒、锌、铜和植物化学物质的食物具有抗氧化特性，可以预防炎症。这些营养素可以通过健康均衡的饮食获得，包括各种蔬菜和豆类、水果、全谷类食品、瘦肉、家禽和蛋白质、低脂乳制品及其替代品。
4. Physical Activity / 体力活动
Physical activity can improve body’s response to insulin and reduce the androgen levels in PCOS patients. Guidelines recommended a minimum of 150 minutes/week of moderate intensity physical activity or 75 minutes/week of vigorous intensity or an equivalent combination of both to prevent weight gain and maintain good health. A minimum of 250 minutes/week of moderate intensity activities or 150 minutes/week of vigorous intensity or an equivalent combination of both is recommended for weight loss and prevention of weight gain.
体育锻炼可以改善身体对胰岛素的反应，降低多囊卵巢综合征患者的雄激素水平。指南建议每周至少进行150分钟中等强度的体力活动或每周75分钟的剧烈运动或两者的等效组合，以防止体重增加并保持身体健康。建议每周至少进行250分钟的中等强度活动或每周150分钟的剧烈强度活动或两者的等效组合，以减轻体重和预防体重增加。
