Momwe mungakulitsire chidwi cha maselo ku insulin komanso kupewa matenda a shuga

Tikukulimbikitsani kuti mudzidziwe bwino ndi zomwe zalembedwa pamutuwu: "zakudya za kukana insulini osati momwe mungakulitsire chidwi cha maselo kuti mumve insulin" ndi ndemanga kuchokera kwa akatswiri. Ngati mukufuna kufunsa funso kapena kulemba ndemanga, mutha kuchita izi pansipa, nkhaniyo itatha. Katswiri wathu wamtundu wa endoprinologist adzakuyankhirani.

Njira 20 Zosavuta Zowonjezera Insulin Sensitivity ndi kupewa matenda a shuga

Tikukuuzani chinsinsi chaching'ono: chinthu choyambirira kuchita ngati mukufuna kusintha mawonekedwe anu a thupi, kuchepetsa mafuta ndikupanga minofu ndikulimbikitsa chidwi chanu insulin. Kuzindikira kwa insulin ndikofunikira kwambiri kuti muchepetse thupi chifukwa chinthu cholimbana ndi insulin chimakonda kusunga chakudya chomwe chikubwera ngati mafuta. Komanso, kukana insulini kumawonjezera kutupa mthupi, kupangitsa mavuto angapo azaumoyo omwe palibe munthu wabwinobwino amene akufuna kuti akumane nawo.

Nazi njira zosavuta 25 zakukhudzira insulin sensitivity.

Ayi. 1. Kuphunzitsa kolimba ndi ntchito zina za anaerobic.

Kuphunzitsidwa ndikofunikira kwambiri kuwonjezera chidwi cha insulin, chifukwa pambuyo pawo minofu ndi maselo amafunika kuti azikonzedwanso.

Njira yophunzitsira yomwe minofu imakula, monga kuphatikiza kulemera kapena kupindika mphamvu, imakhala yothandiza kwambiri pakumverera kwa insulin, popeza minofu imatha mphamvu zochuluka zomwe zimatengedwa ndi magazi (pafupifupi 90 peresenti). Pa kukula kulikonse kwa minofu 10, mumapeza kuchepa kwa 11 peresenti pakulimbana ndi insulin.

Ayi. 2. Kuphunzitsa kupirira kumathandizanso, koma kuphatikiza pamodzi kumakhala kwabwino.

Maphunziro opirira ndi othandiza kwambiri pakuwonjezera chidwi cha insulin, koma kokha kwa minofu yophunzitsidwa. Chifukwa chake, ngati muli othamanga, ndiye kuti minyewa yanu yamiyendo imakhudzidwa kwambiri insulinkoma hafu yakumwamba ya thupi sachepera.

Komabe, ndikofunikira kugawa katunduyo mthupi lonse komanso kuphatikiza pamodzi ndi njira yabwino yothetsera, chifukwa mu nkhani iyi aerobic zolimbitsa thupi ndi ntchito yophunzitsa zolemetsa, zomwe zimapangitsa insulin kumva bwino kuposa kuchita masewera olimbitsa thupi kokha.

Ngati mukukhalanso ndi moyo wonenepa komanso wokwanira, kukhathamiritsa zakudya za anthu ambiri kumatanthauza kuchepetsa kuchuluka kwake (zosakwana 50 g patsiku). Kwa ena onse, izi zikutanthauza kuti kuchepetsa pakati pa 100 g ndi 200 g patsiku kapena kuyesa kuzungulira kwa chakudya. Kwa ochita masewera othamanga, izi zikutanthauza chakudya chamagulu owonjezera pamasiku ophunzirira komanso zakudya zamagulu ochepa zamoto wina aliyense.

Kafukufuku akuwonetsa kuti chakudya chamafuta ochepa chimapangitsa kuti insulini imveke kwambiri chifukwa mapuloteni amapereka shuga pang'onopang'ono. Izi zimachepetsa chilakolako cha chakudya chamafuta ndikuthandizira kukhala chete ndi chakudya m'malo mopumira m'matumbo kuti shuga m'magazi choyamba idumphe kwambiri kenako ndikugwa.

Mutha kudziwa kuti shuga amachititsa shuga m'magazi anu.

Koma bwanji za chakudya chomwe chili ndi shuga? Imakweza glucose mwachangu, chifukwa nthawi zambiri chakudyachi chimakonzedwa ndikugayidwa mwachangu kwambiri.Chifukwa cha kufinya m'magazi a shuga, insulini yambiri imatulutsidwa, kenako, pambuyo poti insulini yatha shuga yonse, mumafunanso maswiti.

Ayi. 6. Pewani mbewu zosakonzedwa komanso zakudya zamagulu ambiri a glycemic.

Shuga si vuto lokhalo. Maphala okonzedwa komanso zakudya zamafuta kwambiri zimachitanso chimodzimodzi pa insulin. M'malo mochita kukonzedwa (yesani mkate, pasitala, masamba obisika, ndi zina), yesani kusankha masamba kapena kuchepetsa kudya “zakudya” zabwino kwambiri chifukwa zimapangitsanso insulini.

Kafukufuku wazaka ziwiri adawonetsa kuti imodzi mwazakudya zofunika kwambiri zophunziridwa ndi omwe amachepetsa chakudya chama protein ambiri ndikudya masamba ambiri, amakonda masamba azodzikongoletsera ndi ena ophatikizika ndi zipatso monga broccoli kapena kolifulawa.

Viniga ndi zakudya zina zokhala acidic monga mandimu ndi laimu zimakulitsa chidwi cha insulin, kukonza mphamvu ya thupi yosungirako chakudya chamafuta kuchokera pansi monga minofu glycogen m'malo mwa mafuta.

Zonunkhirazi zimadziwika kuti ndizophatikiza michere. Izi zikutanthauza kuti amasintha ma insulin ma minofu minofu kuti mphamvu zochepa azisungidwe mwa mafuta.

Ayi. 12. Onjezani zakudya zotsika za glycemic kuma chakudya.

Mitundu iwiri ya zakudya imachepetsa mayendedwe anu a glycemic: zakudya zomwe zimakhala ndi michere yambiri, kuphatikizapo masamba ambiri, ndi zakudya zomwe zimakhala ndi antioxidants, monga zipatso ndi masamba.

Mwachitsanzo, masamba amtengo wapatali, masamba a utawaleza, omwe amadziwika ku Turkey monga chakudya, amathandiza kwambiri odwala matenda ashuga. Zipatso zautoto zakuda nthawi zambiri zimagwiritsidwa ntchito limodzi ndi oatmeal ku Scandinavia kuti muchepetse spike mu shuga.

Whey protein yambiri imathandizira kulolerana kwa glucose, zomwe ndizosangalatsa chifukwa seramu imayambitsa kuchuluka kwa insulin, yayitali kuposa momwe ingayembekezeredwe kuchokera ku kuphatikizika kwa amino acid. Kafukufuku adawonetsa kuti protein ya Whey imasinthanso kuchuluka kwa insulin ndi shuga m'magazi, kuthandiza ngakhale pazovuta kwambiri za insulin, zomwe zimawonetsa mphamvu zake zapadera zochizira.

Mafuta a Trans ndi mafuta pang'ono kapena a haidrojeni ambiri omwe nthawi zambiri amagwiritsidwa ntchito muzinthu zophika ndi chakudya chokonzedwa. Amawonjezera kukana kwa insulin ndipo amagwirizanitsidwa ndi matenda osiyanasiyana kuchokera pamtima mpaka kukhumudwa.

Mafuta oyeretsa masamba amagwiritsidwa ntchito ponseponse. Amaphatikizaponso safflower, mpendadzuwa, cottonseed, chimanga, mafuta ophwa ndi mitundu ina ya masamba. Amagwiritsidwa ntchito kuphika ndipo amawonjezeranso pafupifupi chakudya chilichonse chosungidwa kapena chokonzedwa. Mafuta ochulukirawa amatsogolera kukuwonongeka kwa mawonekedwe a khungu, kukulira insulin.

No. 16. Gwiritsani ntchito kuchuluka kwa mtedza ndi mbewu.

Mtedza ndi mbewu zimagwira ngati gwero lamafuta osapindidwa, omwe ndi othandizira kuteteza matenda a insulin bola tizingowononga pang'ono. Ma avocados komanso ozizira pang'ono osakanikirana amafuta a maolivi owonjezera amathandizanso.

Nsomba imakhala ndi omega-3 EPA ndi mafuta a DHA, zomwe ndizofunikira kuwonjezera mphamvu ya maselo komanso kusinthasintha, kusintha chidwi cha anthu insulin, kuti athandize kumanga shuga wamagazi ndikuwonjezera kulolerana kwa shuga.

Magnesium ndi michere ya insulin sensitivity, chifukwa imagwira ngati chilengedwe "chogwirizanitsa" chomwe chimakhudza maselo a insulini mu cell iliyonse mthupi.

Zakudya zomwe zili ndi magnesium ndizophatikiza masamba, makamaka ma Swiss beets, nthanga (dzungu ndi nthangala za sesame), mtedza (amondi, ma cashews) ndi broccoli.

Nthawi zambiri, zakudya zamagulu ochulukirapo zimachulukitsa shuga m'magazi anu mwachangu komanso mwachangu.Komabe, mafuta ena okhala ndi zinthu zambiri zotchedwa starch zosagwira, ma michere wamba mu chimbudzi chathu samayankha ndipo samakumbwa. Kuchita kwa shuga m'magazi pazakudya zotere kumachepera.

Zotsatira zake, zakudya zomwe zimakhala ndi wowuma osagonjetseka zimakumbwa ndi zopatsa mphamvu ndipo nthawi yomweyo zimapangitsa kuti insulini imve. Gwiritsani ntchito kawiri. Njira yosavuta yodalirika yokhala ndi wowuma yotsika ndikuwonjezera wowuma wa mbatata ku chakudya chanu, kuponyera pang'ono pang'onopang'ono papuloteni kapena yogati.

No. 20. Cook, ozizira komanso wokonzanso chakudya - izi zimawonjezera kuchuluka kwa kukhuthala kosagwira.

Mutha kuwonjezera kuchuluka kwa wowuma osagwirizana ndi chakudya chamafuta ndikuwuphika, kuziziritsa, ndikuwotha nawonso. Njirayi imasintha kapangidwe kazakudya zomanga thupi m'zinthu zonse kuchokera ku pasitala kupita ku mkate, kuchepetsa zomwe zimachitika m'magazi. Yesani izi ndi mbatata, mbatata yokoma, oatmeal, mpunga ndi chakudya china chilichonse chopatsa thanzi.

Ayi. 21. Sankhani mandimu, madzi, ndi madzi aliwonse okhala ndi fructose.

Fructose ndi shuga wopangidwa kuchokera ku zipatso, yemwe amapezekanso mumasamba ena, monga chimanga. Liquid fructose imawonjezera kukana kwa insulin ndipo imawonjezera kuchuluka kwa mafuta am'mimba ngati atamwa kwambiri. Musamale ndi zakumwa zamasewera; zili ndi mafuta a chimanga a fructose (HFCS).

Zakudya zophatikizidwa nthawi zambiri zimakhala ndi HFCS yambiri, ndipo khalani kutali ndi agave (imakhala ndi mafinya ochulukirapo kuposa madzi a chimanga). Mutha kusankha pakati pa zipatso ndi ndiwo zamasamba zomwe zimakhala zochepa mu fructose. Izi ndi zipatso zambiri, timadzi tokoma, zipatso za mphesa, mapeyala ndi tomato.

Ndikokwanira kungogona mokwanira kamodzi kokha kuti mphamvu ya insulin ithe kuchepa chifukwa cha kuchuluka kwa mahomoni opsinjika. Kusowa tulo kumatipangitsa kufunafuna zakudya zokhala ndi chakudya chamagulu ambiri, koma titatha kudya zotere zimangokulirapo chifukwa kulolera kwa glucose kwachepa. Nthawi iliyonse mukagona mokwanira, samalani kwambiri ndi zomwe mumasankha zakudya ndipo yesetsani kuchita bwino kuti mumve insulin.

Chakudya chomwe chimakokedwa musanagone nthawi zambiri chimakhala ndi chakudya chamafuta, chimakulitsa mulingo wa insulinamene amagogoda zamatsenga tsiku ndi tsiku. Mkulu insulin yambiri imawonjezera kugona chifukwa chakuti melatonin, timadzi tulo timene timagona, timamasulidwa tikangotsitsa ma insulin ochepa. Munthawi yochepa, mumakhala ndi nthawi yotanganidwa, koma ngati mumangodya chakudya musanagone, mutha kusintha momwe muliri wa mahomoni.

Kutalika nthawi yayitali mutakhala pansi kumachepetsa mphamvu ya insulin, ngakhale mutamachita masewera olimbitsa thupi ndikwaniritsa zinthu zonse zomwe zili pamndandandandawo. Mwachitsanzo, masiku atatu okha a moyo wokhalitsa pakati pa achinyamata, omwe amakhala akugwira ntchito adabweretsa kutsika kwakuthwa kwa insulin, ndipo omwe adaphunzirawa adapeza mafuta am'mimba.

Sizofunikira kuyendetsa mabwalo mozungulira block. Ingodzutsani ndikuyenda pang'ono mphindi 30 kapena 60 zilizonse, kapena yesani kugwira ntchito mutayimirira.

Kufotokozera kogwirizana ndi 06.04.2018

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• Madeti: nthawi zonse
• Mtengo Wogulitsa: 1500-1600 rub. pa sabata

Kukana insulini (IR) ndi mkhalidwe womwe pali kuchepa kwa chidwi cha minyewa pakuchitapo kanthu kwa insulin ndikuyankha kosakwanira kwachilengedwe kwa icho. Kuopsa kwa izi ndikuti kumalumikizidwa ndi chiwopsezo chachikulu chotukuka mtundu 2 shuga.

Kukana kwa insulini kumabweretsa kutulutsidwa kwa insulini yambiri - yothandizira hyperinsulinemiakukhala ndi shuga wabwinobwino. Insulin yowonjezera imalepheretsa kuthana ndi mafuta, ndipo izi zimatsogolera pakupita patsogolo kwa kunenepa kwambiri.Kuchulukitsa kwamafuta amthupi mokulira kumapangitsa kuti chitetezo cha mthupi chisamatulidwe komanso kupangitsa kuti ichulukane kwambiri. Pali bwalo loipa.

Nthawi yoyamba β maselo kapamba amatulutsa zokwanira insulinkulipirira zonyansa izi komanso misempha ya shuga imakhalabe yachibadwa. Ndi kuchepa mphamvu kwa malo osungirako, mkhalidwe wa insulin woperewera umayamba - shuga wamagazi amadzuka pang'onopang'ono ndipo matenda a shuga amawonekera. Ngozi ina yomwe imakhudzana ndi matendawa ndi kuwonongeka kwa chiwindi ndi kapamba ndi kukula kwamafuta (chiwindi steatosis ndi pancreatic steatosis).

Ndi kukana kwa insulin, njira zolandirira kutulutsa kwa chizindikiritso cha insulin zimaphwanyidwa chifukwa kuphwanya kumangidwa kwa ma receptor kupita ku insulin. Njira izi ndizosiyanasiyana mosiyanasiyana. Kutsika kwa kuchuluka kwa insulin receptors kumapezeka m'maselo a minyewa ya adipose ndi maselo amisempha. Zotsatira zake, kagayidwe ka mafuta acids kamasokonekera minofu ya minofu, zomwe zimabweretsa kuwonjezeka kwa kuchuluka kwa triglycerides m'magazi. Kuwonjezeka kwa msambo wawo kumathandizira boma la insulin kukana. Komanso, mikhalidwe ya IR pali kuchuluka kwa kapangidwe ka lipoproteins kachulukidwe kochepa kwambiri komanso kachulukidwe kakang'ono.

Zambiri zimapangitsa chidwi cha minyewa ku insulin, monga mimbaukalamba kusachita masewera olimbitsa thupi, nthawi yakutha msinkhu komanso kugona tulo usiku - zonsezi ndi zikhalidwe zathupi. Komabe, nthawi zambiri zimachitika chifukwa cha matenda: kunenepakudya kwambiri mowa ndi kusokonezeka kwa metabolic. Pali umboni: kunenepa kwambiri kumapangitsa kuti pakhale mtundu wa matenda a shuga a IR ndi mtundu wa 2, omwe, pomwe akupita patsogolo, amathandizira kulemetsa kwamtundu wina ndi mnzake. Pankhani imeneyi, pakufunika kuzindikira koyambirira kwa vutoli. Kuti mupeze, index ya HOMA imagwiritsidwa ntchito - kukwera kwake, kutsitsa chidwi ndi kukana kwambiri kwa insulin.

Maziko a chithandizo ndi:

• Kuchepetsa thupi komanso kusinthika kwakofunikira pakudya. Kuchepetsa thupi pang'onopang'ono koma kosafunikira kumafunikira. Ngakhale kuchepa thupi pang'ono kumachepetsa ir. Odwala amalimbikitsidwa kuchita masewera olimbitsa thupi pafupipafupi (kusambira, kuyenda, kugwedezeka, kupalasa njinga). Azikhala tsiku ndi tsiku komanso osachepera mphindi 45. Maphunziro akuthupi akhoza kulowa m'malo. Kuchita masewera olimbitsa thupi kumayambitsa maselo a insulin komanso kumalimbikitsa kuyamwa kwa glucose.
• Kuthetsa zizolowezi zoipa (kusuta, mowa).
• Kuchulukitsa zolimbitsa thupi ndi moyo wathanzi.
• Phwando metformin (kukonzekera gulu lalikuluuanide).

Popeza kunenepa kwambiri kumalumikizana ndi vutoli, zakudya zomwe zimapatsa insulin ziyenera kuyang'aniridwa ndikuchepetsa thupi ndi kukonza matenda a lipid / carbohydrate metabolism.

Zakudya zamagulu olimbitsa thupi (i.e., mapuloteni, mafuta, ndi chakudya chamagulu ena), koma zakudya zamafuta ochepa. Izi zimatheka pochepetsa kudya zamafuta am nyama (gawo lawo siliyenera kupitirira 25-30% ya chakudya, mokwanira kuti 30-30 g patsiku) ndi chakudya chosavuta, chomwe chimatha msanga.

Zatsimikiziridwa kuti kudya zakudya zopanda chakudya zamagulu (kapena zakudya zokhala ndi index ya glycemic yotsika) kumapangitsa kuchepetsa thupi kuposa chakudya chamafuta ochepa. Pang'onopang'ono chakudya chamafuta (masamba, zipatso, mkate wopanda tirigu, chimanga, tirigu wopanda tirigu) ndizochepa ndipo siziyenera kupitirira 55% cha zakudya, ndipo mapuloteni omwe amapezeka muzakudya amasungidwa 15%.

Pa maziko a chakudyacho muyenera kukhala masamba owuma omwe ali ndi michere yambiri (ndikofunikira kudya 20 g ya fiber tsiku lililonse), mafuta amkaka ochepa, nkhuku, nsomba, nyama. Chakudya chizikhala ndi mafuta a polyunsaturated (nsomba, mtedza) ndi zakudya zamafuta ochepa. glycemic index. Ma GI ocheperako amakhala ndi masamba obiriwira omwe amakhala ndi masamba osawoneka bwino komanso zipatso zosapsa, ma nyemba, nyemba zobiriwira, bowa, tirigu wathunthu, ndi tirigu wathunthu.

Odwala amatha kusankha zakudya ku Mediterranean, kuphatikiza ndi mafuta ochulukirapo a monounsaturated, masamba ambiri ndi zipatso. Zatsimikiziridwa kuti zimachepetsa insulin kukana. Ndikofunika kupatsa thanzi zakudya zomwe muli nazo choline ndi antioxidants, vitamini a, E, Ndi.

Nthawi zambiri, zakudya zopatsa thanzi ziyenera kukhala zoperewera mu zopatsa mphamvu (pafupifupi 600 kcal patsiku kuchokera pazovomerezeka). Mwanjira imeneyi, kuchepa thupi mpaka 0,5-1 kg pa sabata kudzakwaniritsidwa. Kuchepetsa thupi komanso kuchepa kwamafuta a visceral kumayendetsedwa ndi kusintha kwamphamvu kwa minofu kupita ku insulin. Komabe, kuchepa thupi kuyenera kukhala pang'onopang'ono. Njala komanso kuwonda mwadzidzidzi zimakhudza chiwindi.

Pofotokozera zonse pamwambazi, titha kusiyanitsa mfundo zoyambirira za zakudya za odwala:

Zakudyazo zimatha kupangidwa molingana ndi mfundo ya "piramidi ya chakudya": popanda choletsa, nyama yotsalira, nsomba ndi masamba atsopano amagwiritsidwa ntchito, omwe amapereka kumverera kwokwanira, ndipo kufunika kwa maswiti kumathetseka ndi zipatso ndi zipatso.

Pankhaniyi, malonda okhala ndi mkulu glycemic index: mikate yoyera, masamba okoma, shuga, mbatata zosenda, mbatata zokazinga (zophikidwa, koma zosowa kwambiri), tchipisi, yogati, zipatso zotsekemera, uchi, makeke, ma waffle, ma donuts, ma flakes a chimanga ndi popcorn, zakumwa zowonjezera ndi shuga, barele chimanga, mapira, semolina ndi zina zophika, maswiti, mowa, kaloti owiritsa ndi ma beets poganizira zonenepa kwambiri, mbale zonse pogwiritsa ntchito wowuma, chivwende, dzungu, zukini, Zakudyazi za mpunga, moŵa, masikono a batala.

Ma GIs apakatikati akuphatikiza: ng'ombe, nsomba, mpunga wa bulauni, muesli, pasitala wolimba, nkhanu zobiriwira, nthenga zobiriwira, nthochi, zipatso zam'madzi zambiri, mango, persimmon, nectarine, madzi a mphesa, vwende , zoumba, mbatata zophika.

GI Yotsika - mazira amtundu uliwonse, buledi wa rye, buledi kapena tirigu wathunthu, mankhwala amkaka, tchizi tchizi, pistachios, walnuts, mtedza, nkhalango, mkungudza, ma almond, zipatso za zipatso, zipatso zosaphatikizika (ma tangerine, malalanje, zipatso za mphesa, quince, maapulo . , masamba obiriwira, nandolo zobiriwira, mapeyala, broccoli, mphodza, karoti yaiwisi ndi beets, adyo k, turnip, udzu winawake, madzi a phwetekere, tsabola wa belu, rhubarb, radish, katsabola, maolivi, sipinachi, parsley, basil, Brussels amatumphuka, zipatso zotere, zoyera, kolifulawa, nyemba zobiriwira, ginger, tsabola wa belu, anyezi ndi wobiriwira.

Kuti muchepetse kunenepa, tikulimbikitsidwa kukhala ndi masiku osala kudya kamodzi pa sabata (kefir, nyama ndi masamba, tchizi tchizi kapena nsomba ndi masamba).

Kuzindikira kwa Insulin: Momwe Mungakulitsire Kutsutsa

Posankha njira yabwino kwambiri yolimbitsira mankhwala a insulin, chidwi cha thupi ku insulin ndichofunika kwambiri. Chizindikiro ichi chimadziwika momwe kuchepa kwa glucose m'thupi kumachitika pamene gawo limodzi la insulin yakunja limalowetsedwamo, lomwe limakhala ndi ultrashort kapena yochepa.

Chidziwitso cha insulin sensitivity index chimalola kukonza koyenera komanso kwakanthawi kwa kuchuluka kwa shuga m'thupi la wodwala yemwe ali ndi matenda osokoneza bongo.

Ngati chidziwitso chokwanira cha insulin chikudziwika, ndiye kuti mlingo wa mankhwala wobwera mthupi ukhoza kusinthika mosavuta womwe umagwiritsidwa ntchito pochepetsa kuchuluka kwa shuga m'magazi a m'magazi.

Popanga zakudya, amakonda kupatsidwa zinthu zachilengedwe zomera, njira iyi pakukonzekera zakudya zimakhudza matendawa ndikuthandizira kuchepetsa kumwa kwa insulin tsiku ndi tsiku. Izi zimatheka chifukwa chakuti mafuta ochepa omwe amagwiritsidwa ntchito mu chakudya.

Zizindikiro zakuchepa kwa chidwi cha khungu kwa insulin ndi kuzindikira kwake

Ndizotheka kukayikira kukhalapo kwa thupi lanu la insulin sensitivity mwa zizindikiro zingapo ndi zisonyezo.Zomwe zikuluzikulu ndizotsatirazi: kukhalapo kwa kunenepa kwambiri m'chiuno (pamimba), chizindikiritso cha zizindikiro za matenda oopsa (kuthamanga kwa magazi).

Kukhalapo kwa mayeso opanda magazi kwa cholesterol ndi triglycerides, kupezeka kwa mapuloteni mumkodzo.

Kukhalapo kwa kunenepa kwam'mimba mwa munthu ndi chizindikiro chachikulu chomwe chikuwonetsa kukhalapo kwa kuchepa kwa chidwi. Chizindikiro chachiwiri chofunikira kwambiri ndi kupezeka kwa matenda oopsa.

Nthawi zina, pamachitika zinthu zina zomwe zimapangitsa kuti thupi lisanenepe kwambiri m'chiwindi komanso kuthamanga kwa magazi mkati mwa thupi, ndipo kuyezetsa magazi kwa cholesterol ndi mafuta kumakhala koyipa.

Kuzindikira kuchepa kwa chidwi ndi mayeso a labotale ndikovuta. Izi ndichifukwa choti chisonyezo cha insulin m'madzi a m'magazi chimatha kusiyanasiyana. Mwachitsanzo, pakaunikidwe ka insulin yotsalira m'magazi, chizindikiro choyenera chimatha kusiyanasiyana kuyambira 3 mpaka 28 mcU / ml.

Kuchuluka kwa mahomoni m'mwazi kumawonetsa kupezeka kwa kuchepa kwa chidwi cha maselo kupita ku insulin.

Pazithandizo zamatenda, chidwi cha insulin cha minofu yam'mimba ndi minyewa ya adipose ndizofunikira kwambiri. Kuphatikiza apo, chidwi cha insulin m'maselo a chiwindi ndizofunikira kwambiri. Kuyesa komwe akatswiri adachita kunawonetsa kuti kumverera kwa minofu yosiyanasiyana ndikusiyana.

Pofuna kuthana ndi kufalikira kwa mafuta mu minofu ya adipose ndi 50%, ndikokwanira kukhala ndi kuchuluka kwa mahomoni osaposa 10 mcU / ml m'magazi; kupondereza kutulutsa shuga m'magazi a chiwindi kulowa m'magazi, kufunikira kwa insulini 30 mcU / ml kumafunika. Kuti muwonjezere kuchuluka kwa shuga ndi minofu yam'matumbo ndi 50%, insulin yomwe ili pafupi ndi 100 mcED / ml imafunikira m'madzi a m'magazi.

Insulin imathandizira kuthana ndi kuchepa kwa minyewa ya adipose komanso kutulutsa shuga m'magazi ndi maselo a chiwindi. Nthawi yomweyo, insulini imakulitsa kupezeka kwa glucose ndimaselo a minofu.

Kuchepa kwa chidwi cha insulin m'maselo a thupi kungakhale chifukwa cha chibadwa chamtsogolo, koma chifukwa chachikulu ndi moyo wopanda thanzi. Kuchulukitsidwa kwa zikondwerero kwa nthawi yayitali kumayambitsa chitukuko cha matenda amitundu iwiri m'thupi la munthu.

Kodi kutsimikiza mtima kwamalingaliro amthupi kumapangitsa insulini?

Mukamazindikira mfundo za insulin sensitivity, ziyenera kumvetsedwa kuti zitha kukhala zosiyana kwa munthu yemweyo nthawi zosiyanasiyana za tsiku.

Chizindikiro cha chidwi chamunthu pakupanga insulin chimadalira zizindikiro zambiri.

Zinthu zomwe zikukhudzana ndizomvera kuwonjezera nthawi ya tsiku ndi:

• thanzi laumunthu
• kuchuluka kwa zolimbitsa thupi
• nyengo, etc.

Idakhazikitsidwa modalirika ndi mankhwala kuti kwambiri mawonekedwe a glycemic amawonekera masana ndikuyandikira kwambiri chizindikiro chake kuti chizikhala chabwinobwino, kumapangitsa chidwi cha thupi kukhala ndi insulin.

Zizindikiro zopezeka kwa munthu wamkulu zimawonetsa kuti gawo limodzi la mahomoni omwe amalowetsedwa kuchokera kunja kuchokera pansi limachepetsa glycemia ndi 2-3 mmol.

Mu thupi la ana, kulemera kwake komwe ndi kochepera 25 kg, mphamvu imakhala ndi chidziwitso chowonjezeka ndipo imatha kuyambira 5 mpaka 10 mmol. Thupi la wophunzira limakhala ndi zomverera kuyambira 3 mpaka 6.5 mmol. Mu zaka zochepa zoyambirira za chitukuko cha shuga m'thupi la munthu, chiwopsezo chachikulu chimasungidwa. Ndi kupitilirabe kwa matenda a shuga, kuchepa kwamakhalidwe kumachitika.

Mitengo yotsika kwambiri imawonedwa mwa anthu ndi kupangika kwa thupi lopitilira kuwonongeka kwa matenda a shuga nthawi ya matenda, monga matenda ashuga a ketoacidosis.Matenda aliwonse omwe amapezeka m'thupi amatha kuchepetsa kufunika kwa kumva. Zinthu zoterezi zitha kuchitika mthupi ndikukhazikika kwamatenda oyambitsa kupuma kapena poyizoni. Muzochitika zotere, Mlingo wa insulin womwe umayambitsidwa kuchokera kunja uyenera kuwonjezeka nthawi zina ndi katatu.

Kupezeka kwa pafupipafupi kwa hypoglycemia komanso kuchuluka kwa glucose kumapangitsa kuti maselo azikhala ndi insulin.

Ndi chitukuko cha matenda ashuga amtundu 2, thupi limatha kumva insulin limatanthauzira mphamvu ya maselo a thupi kugwiritsa ntchito insulin yopangidwa ndi kapamba.

Vuto lalikulu ndi kukula kwa matenda ashuga a mtundu 2 ndi onenepa kwambiri. Minofu yambiri ya adipose siyilola kuti maselo azigwirizana bwino ndi insulin.

Pankhani ya matenda a prediabetes m'thupi, kumverera kochepa kwa insulin kumawonedwa. Kuti muwonjezere insulin sensitivity pamene prediabetes yapezeka, wodwalayo amapatsidwa zakudya zapadera komanso masewera olimbitsa thupi.

Kodi kukana insulin ndi chiyani?

Kukana insulini ndikuphwanya kwa kagayidwe kachakudya poyankha zochita za insulin. Umu ndi momwe ma cell omwe amakhala ndi mafuta ambiri, minofu ndi chiwindi amasiya kuyankha zotsatira za insulin. Thupi limapitiliza insulin synthesis mwachangu, koma siligwiritsidwa ntchito moyenera.

Mawuwa amagwira ntchito pa kuthana ndi mapuloteni, lipids ndi zochitika zina zam'mimba. Izi zitha kukhudza dongosolo lililonse la metabolic, kapena onse nthawi imodzi. Pafupifupi matenda onse azachipatala, kukana insulini sikuzindikirika mpaka kuwonekera kwa ma metabolism mu metabolism.

Zakudya zonse mthupi (mafuta, mapuloteni, chakudya) monga malo osungirako mphamvu zimagwiritsidwa ntchito masana tsiku lonse. Izi zimachitika chifukwa cha zochita za insulin, popeza minofu iliyonse imayimilira mosiyanasiyana. Makinawa amatha kugwira ntchito moyenera kapena ayi.

Mtundu woyamba, thupi limagwiritsa ntchito chakudya ndi mafuta popanga mamolekyulu a ATP. Njira yachiwiri imadziwika ndi kukopa kwa mapuloteni pazolinga zomwezo, chifukwa chomwe zotsatira za anabolic zama glucose zimachepa.

1. Kulenga kwa ATP,
2. shuga insulin kwenikweni.

Pali kulekanitsidwa kwa njira zonse za metabolic komanso kuyambitsa zovuta zamagulu.

Kodi matenda a kukana ndi chiyani ndipo akuwonetsedwa bwanji? Mukutanthauzira kwenikweni, mawu akuti "insulin kukana" amatanthauza kuchepa kwamaselo kwa ma insulin. Kukhazikika kwa thupi kumeneku kumabweretsa chidziwitso chakuti maselo samalabadira kuchuluka kwa mahomoni ndipo samachigwiritsa ntchito ngati mphamvu yamafuta.

Timadzi timene timatulutsidwa ndimatenda timafalikira ndimagazi mthupi lonse ndikuyendetsa mayamwidwe osakanikirana ndi shuga m'matangamu. Mothandizidwa ndi zinthu zosasangalatsa, metabolic syndrome yotchedwa insulin kukana imayamba, ndipo mapuloteni, carbohydrate ndi metabolism yamafuta amasokonezeka.

Matenda amatanthauza kukana kwa insulin kwa maselo amthupi, kuchepa kwa mayankho abwinobwino ndi insulin. Thupi limafunikira insulin yochulukirapo, yomwe imapangitsa kuti chiwopsezo chizikhala pancreas, yomwe pamapeto pake imasiya kulimbana ndi katunduyo, zotsatira zake ndikuwonjezereka kwa shuga wamagazi, komanso kukana kwambiri insulin.

Zomwe zimayambitsa kukula kwa shuga zimagona mwachindunji mu insulin kukaniza maselo amisempha, minofu ya adipose ndi chiwindi. Chifukwa chakuti thupi limayamba kunyalanyaza insulin, shuga wochepa amalowa m'maselo a minofu. Mu chiwindi, kufalikira kwamphamvu kwa glycogen kupita ku glucose kumayamba ndikupanga shuga kuchokera ku amino acid ndi zina.

Ndi insulin kukana kwa adipose minofu, antilipolytic zotsatira za insulin amayamba kufooka. Poyamba, njirayi imalipiriridwa ndi kuchuluka kwa insulini kuchokera ku kapamba.

Chakumapeto kwa matendawa, mafuta amthupi amayamba kulowa glycerin ndi mafuta achilengedwe omasuka.

Zinthu izi mutalowa m'chiwindi zimasinthidwa kukhala lipoproteins wandiweyani. Izi zovulaza zimayikidwa pazitseko zamitsempha yamagazi, zomwe zimapangitsa kuti ziwalo za m'mitsempha zipangidwe.

Kuphatikiza m'magazi ochokera ku chiwindi, kuchuluka kwa glucose, komwe kumapangidwa chifukwa cha glycogenolysis ndi gluconeogeneis, amalowa.

Ndi kukana kwa insulini mwa wodwala, kuchuluka kwambiri kwa insulin kumawonedwa m'magazi kwazaka zambiri. Ngati munthu adakweza insulin pakadali pano ndi shuga wabwinobwino, zifukwa zake zingayambitse kuti wodwalayo atha kudwala matenda ashuga a 2.

Pakapita kanthawi, maselo a kapamba amasiya kulimbana ndi katundu wotere, yemwe mlingo wake umachulukitsidwa nthawi zambiri. Zotsatira zake, thupi limayamba kupanga insulin yocheperako, yomwe imayambitsa matenda a shuga. Kuti izi zisachitike, muyenera kuyamba kupewa ndi kuchiza matendawa posachedwa.

Kuzindikira kochepa kwa insulin, mwanjira ina, kukana kumayambitsa kulephera kupereka kuchuluka kwa glucose mu cell. Chifukwa chake, kuchuluka kwa insulin m'madzi a m'magazi kumawonjezeka.

Kuchita kwa timadzi timene kumapangitsa kuti pakhale kuphwanya chakudya, komanso mapuloteni komanso mafuta ambiri. Kutsika kwa chiwopsezo cha ma cell receptors ku mahomoni kumachitika chifukwa cha kubadwa kwamtundu komanso moyo wopanda thanzi.

Zotsatira zake, kuphwanya chiwopsezo cha glucose ndi insulin kumabweretsa chitukuko cha mtundu 2 shuga ndi zovuta zake.

Chifukwa chake, kuchokera pamwambapa zimatsimikizira kuti insulini ndi mahomoni omwe amapangidwa ndi kapamba. Koma, kuwonjezera pa izi, thupi limagwira ntchito popanga zinthu zina, monga glucagon ndi C-peptide.

Timakondwera kwambiri ndi ntchito za woyamba wa iwo. Kupatula apo, kwenikweni, ndizotsutsana mwachindunji ndi ntchito ya insulin.

Chifukwa chake, zikuwonekeratu kuti glucagon yamafuta imakweza shuga m'magazi. Chifukwa chake, zinthu izi zimasunga chizindikiritso cha glucose mu gawo losalowerera ndale.

Ndizofunikira kudziwa kuti mahomoni a insulin ndi glucagon ndi zinthu zomwe zimapangidwa ndi chimodzi mwazinthu zambiri za thupi. Kuphatikiza pa iwo, pali chiwerengero chachikulu cha minofu ndi makina omwe amathana ndi zomwezo.

Ndipo pamasamba abwino a shuga, mahomoni awa sakhala okwanira nthawi zonse.

Limagwirira ndi zomwe zimayambitsa

Ambiri sanyalanyaza kufunikira kwa kudya kwazinthu zofunikira za carclic kuti achulukitse chidwi chathu cha insulin. Zakhala zikutsimikiziridwa kuti mukagwiritsa ntchito pulogalamu yopatsa thanzi yokhala ndi chakudya chambiri, mphamvu ya insulini imachepa.

Ngati mukufuna kuti minofu yanu ichulukane pafupipafupi, muyenera kumwa kuchuluka kwa chakudya chamagulu m'zakudya zanu, pogwiritsa ntchito njira ya cyclic yothandizira michereyi.

Tiyeneranso kunenanso kuti mapulogalamu azakudya azizungulira amakhala ndi phindu lochulukitsa. Komabe, ngati mupitiliza kugwiritsa ntchito zomwe mudadya kale, momwe njinga sizikusowani, mudzadzipatsa malire ndi chakudya chamafuta mukamadya. Chokhacho chopatula ndi nthawi yokhazikika yochita masewera olimbitsa thupi, chifukwa nthawi imeneyi thupi limafunikira kubwezeretsa nkhokwe za glycogen ndipo mafuta onse obwera adzagwiritsidwa ntchito pazolinga izi.

Pomaliza, ndikufuna kupereka upangiri wokhudzana ndi pulogalamu yophunzitsira. Ndizodziwika kuti ndikulimbitsa kwambiri minofu, glycogen yambiri imasungidwa.

Amakhudzidwanso mwachindunji ndi insulin sensitivity. Chifukwa chake, tikulimbikitsidwa kuwonjezera kuchuluka kwa maphunziro anu.

Kukana kwa insulin sikuwonetsa zizindikiro zotchulidwa, ndizotheka kudziwa kuchepa kwa chidwi cham'magazi ku timadzi tokha ndi zotsatira za kusanthula. Omwe atengeka kwambiri ndi matenda oterewa ndi azimayi okalamba komanso amuna okulirapo kuposa zaka 30.

Choopsa cha matendawa ndikuti nthawi zambiri makina opanga chitukuko samayendera limodzi ndi zizindikiro zilizonse.

Ma pathogenesis a njirayi amaperekedwa motere:

• kudya kosayenera ndi kusowa kwathunthu kwa zinthu zolimbitsa thupi kumabweretsa kuti chidwi cha zolandilira zomwe zimayambitsa kulumikizana ndi insulin ndizovuta,
• Zotsatira zake, kapamba amayambanso kupanga insulini yambiri kuti athane ndikumva kuchepa kwa maselo ndikuwapatsa shuga,
• chifukwa cha izi, insulin yambiri imadziunjikira m'magazi kuposa momwe amafunikira, ndiye kuti, hyperinsulinemia imayamba. Izi zimabweretsa kunenepa kwambiri, kusokonezeka kwa lipid metabolism komanso kuthamanga kwa magazi,
• shuga, yemwe sangatengeke bwino, amadziunjikira m'magazi, omwe amatsogolera ku hyperglycemia ndi zotsatirapo zonse zotsatira.

Zifukwa zachitukuko

Asayansi sangatchulepo zifukwa zenizeni zomwe zimapangitsa munthu kuyamba kulimbana ndi insulin. Ndizodziwikiratu kuti imawonekera mwa omwe amakhala ndi moyo wongokhala, wonenepa kwambiri, kapena wongobadwa nawo. Zomwe zimayambitsa izi zitha kukhalanso njira zamankhwala osokoneza bongo ndi mankhwala ena.

Insulin imapangidwa ndi magulu apadera a maselo a pancreatic. Amapangidwa m'magulu ndipo amatchedwa islets of Langerhans.

Hormoni imatulutsidwa m'magazi ndikufalikira thupi lonse. Zida zofunikira kwambiri ndi:

Insulin imamangirira ma receptor mu minofu, kutsegula njira kuti glucose alowe m'maselo, imalimbikitsa mapangidwe a minofu ya glycogen mu chiwindi, mapuloteni ndi kaphatikizidwe ka mafuta, ndikuchepetsa glucose wamagazi.

Poyang'anitsitsa kulumikizana kwa mahomoni ndi chinthu chofunikira, pamakhala kupangidwa kochulukirapo kozungulira ndi magazi m'magazi ambiri.

Kukana kwa insulini ndi mkhalidwe womwe kumachepetsa chidwi cha zolandilira mu minyewa kupita ku mahomoni.

Pali zinthu zingapo zomwe zingapangitse kukula kwa matenda a m'matumbo, omwe amadziwonetsera kuchepa kwa chidwi cha minofu kupita ku insulin. Izi zikuphatikiza:

1. Kubadwa kwa chibadwa komanso chibadwa.
2. Zakudya zopanda pake komanso moyo wabwino. Izi zitha kuphatikizaponso kusowa kwa zochita zolimbitsa thupi, kupezeka kwa zizolowezi zoipa.
3. Kumwa magulu ena a mankhwala.
4. Kusokonezeka kwa mahomoni m'thupi ndi zovuta zina mu endocrine.
5. Kunenepa kwambiri komanso kunenepa kwambiri. Ngozi yayikulu kwambiri ndiyoikamo mafuta m'm chiuno, popeza imakhala cholepheretsa kuzindikira kwa insulin.

Kuphatikiza apo, zimachitika kuti kuchepa kwa chidwi cha mphamvu ya mahomoni kapena kusatetezeka kwake kungakhale chifukwa cha zovuta monga hypoglycemia yokhala ndi matenda a shuga a 2. Pankhaniyi, matenda oterewa amakhala osakhalitsa ndipo amatha pambuyo kanthawi.

Asayansi akhazikitsa zifukwa zingapo zodalirika zowonjezera insulin m'magazi:

1. Poyankha kupsinjika kapena kuchita zolimbitsa thupi kwambiri. Chifukwa cha zinthu zotere, mwachidziwikire, adrenaline amapangidwa. Hormone iyi imayambitsa vasospasm, kutulutsa kowonjezereka kwa maselo ofiira am'magazi kuchokera ku ndulu ndi insulin m'mapamba.
2. Matenda opatsirana (ma virus kapena mabakiteriya mwachilengedwe).
3. Matenda a oncological a kapamba.
4. Kudya zakudya zamafuta ambiri othamanga.
5. Zakudya zoperewera.
6. Khalidwe labwino.
7. Kunenepa kwambiri
8. Matenda a shuga.

Kukula kwa matenda a pathological kumayambitsa zifukwa zambiri.Chachikulu chimakhalabe chibadwa cha matenda. Kukula kwa matendawa kumachitika ndi metabolic syndrome, kunenepa kwambiri, komanso ndi mikhalidwe iyi:

• mimba
• matenda opatsirana
• kupsinjika m'maganizo,
• kugwiritsa ntchito mankhwala a steroid
• mankhwala

Kukana kwa insulin ndi vuto la kuchuluka kwakukulu kwa anthu onse. Amakhulupirira kuti amayamba chifukwa cha majini omwe adayamba kukhala ambiri panthawi ya chisinthiko. Mu 1962, zidadziwika kuti iyi ndi njira yopulumutsira chakudya nthawi yayitali. Chifukwa imathandizira kudzikundikira kwamafuta m'thupi munthawi yazakudya zambiri.

Asayansi akhala ndi njala kwa nthawi yayitali. Omaliza kupulumuka ndi omwe adapezeka kuti ali ndi chibadwa chokhala ndi insulin. Tsoka ilo, masiku ano, njira imodzimodziyo "imagwira ntchito" pakupanga kunenepa kwambiri, matenda oopsa, komanso matenda a shuga 2.

Kafukufuku akuwonetsa kuti odwala omwe ali ndi matenda amtundu wa 2 ali ndi vuto lakumtunduwu pakufalitsira chizindikiro atalumikiza insulin ku receptor yawo. Izi zimatchedwa zolakwika za postreceptor. Choyamba, kusamutsidwa kwa glucose transporter GLUT-4 kumasokonezedwa.

Odwala omwe ali ndi matenda a shuga a mtundu wachiwiri, kufooka kwa mitundu ina yopereka kagayidwe kazakudya ndi lipids (mafuta) anapezekanso. Awa ndi majini a glucose-6-phosphate dehydrogenase, glucokinase, lipoprotein lipase, mafuta acid synthase ndi ena.

Ngati munthu ali ndi chibadwa chokhala ndi matenda amtundu wa 2, ndiye kuti amatha kuzindikira kapena osayambitsa matenda a metabolic komanso matenda a shuga. Zimatengera moyo. Zomwe zimayambitsa chiopsezo chachikulu ndimakudya ochulukirapo, makamaka kumwa mafuta osakanikirana (shuga ndi ufa), komanso masewera olimbitsa thupi ochepa.

Mtundu wachiwiri wa matenda a shuga, kutsutsana kwa insulin, minyewa, chiwindi ndi minyewa ya adipose ndikofunikira kwambiri pakuchipatala. Chifukwa cha kuchepa kwa chidwi ndi insulini, shuga wochepa amalowa ndikutentha mu maselo a minofu. Mu chiwindi, pachifukwa chomwechi, kuwonongeka kwa glycogen kuti glucose (glycogenolysis) adamulowetsa, komanso kapangidwe ka glucose kuchokera ku amino acid ndi zina "zopangira" (gluconeogenesis).

Kukana kwa insulin kwa minofu ya adipose kumawonekera chifukwa chakuti kusakanikirana kwa insulin kumafooka. Poyamba, izi zimathetsedwa ndikuwonjezereka kwa pancreatic insulin. Mu magawo amtsogolo a matendawa, mafuta ochulukirapo amapezeka mu glycerin ndi mafuta achilengedwe aulere. Koma nthawi imeneyi, kuchepa thupi sikumabweretsa chisangalalo chochuluka.

Glycerin ndi mafuta aulere acids amalowa m'chiwindi, pomwe lipoproteins yotsika kwambiri imapangidwa kuchokera kwa iwo. Izi ndizinthu zoyipa zomwe zimayikidwa pamakoma amitsempha yamagazi, ndipo atherosclerosis ikupita patsogolo. Kuchuluka kwa glucose, komwe kumawoneka chifukwa cha glycogenolysis ndi gluconeogeneis, kumalowanso m'magazi kuchokera pachiwindi.

Zizindikiro za kagayidwe kachakudya mwa anthu zimatengera chitukuko cha matenda ashuga. Chifukwa kukana insulini kwazaka zambiri kwabwezedwa ndi kuchuluka kwa insulin ndi maselo a beta a kapamba. Zikatero, kuchuluka kwa insulin m'magazi kumawonedwa - hyperinsulinemia.

Kodi chifukwa chiyani insulin imasiya kukhudza maselo a minofu? Yankho lomveka bwino la funsoli silikupezeka, popeza kafukufuku akupitilizabe. Pakadali pano, zomwe zimayambitsa kukana zimatchulidwa:

• kuphwanya kuthekera kwa insulini kupondeleza kupanga kwa shuga m'chiwindi, komanso kulimbikitsa kukhathamiritsa kwa michere ndi zotumphukira zimakhala.
• kuphwanya shuga amene amachititsa kuti shuga agwiritsidwe ntchito ndi minyewa (minofu ya munthu wathanzi "imatentha" pafupifupi 80% ya shuga omwe amamwa),
• kunenepa kwambiri, kapena, mahomoni opangidwa m'mimba yamafuta,
• zakudya zopanda thanzi
• kudya zakudya zambiri,
• chibadwa
• moyo wongokhala (kusowa kwa minyewa kumapangitsa kutsika kwamphamvu kwama cell kupita ku insulin),
• kumwa mankhwala ena
• kusakwanitsa kwa mahomoni.

Kukula kwa njira ya pathological kutha kukhala chifukwa cha izi:

• chibadwa chamtsogolo - ngati m'mbiri ya banja la wodwalayo pali milandu yodziwitsa anthu odwala matenda ashuga, ndiye kuti chiwopsezo cha kukula kwake mu mbadwa zakula kwambiri.
• kuchuluka kwa insulin pochiza matenda amtundu 1,
• chakudya chomwe chili ndi mafuta ambiri komanso chakudya chamafuta,
• matenda oopsa omwe sanalandiridwe,
• kumangokhala
• kukonzanso kwakudya kwakanthawi kochepa
• kugona tulo
• kumwa kwambiri
• zosokoneza m'magulu amthupi,
• kupsinjika kwa mitsempha yayitali komanso kupanikizika pafupipafupi.

Kuphatikiza apo, chitukuko cha njirazi chimatha kukhala chifukwa chogwiritsa ntchito mankhwala ena, monga:

• corticosteroids
• kulera kwamlomo
• glucagon,
• mahomoni a chithokomiro.

Mankhwalawa amatsogolera kuti kuyamwa kwa glucose ndi minofu kumachepetsedwa ndipo, chifukwa cha izi, chidwi cha insulin chimachepa.

Kuphatikiza apo, mwa amuna, kukana insulini kungakhale chifukwa cha kusintha kokhudzana ndi zaka - kupanga kwa testosterone kumachepetsedwa.

Mitundu iti ya katundu yomwe ili yothandiza kwambiri?

Mitundu yotsatirayi ya njirayi idadziwika bwino:

• zokhudza thupi insulin,
• kagayidwe
• endocrine
• osagwirizana.

Mtundu weniweni wamatendawa ungathe kukhazikitsidwa pokhazikitsa njira zodziwira matenda.

Awa makamaka amaphunzitsidwa aerobic. Kungokhala hafu ya ola limodzi kokha kumawonjezera chidwi cha maselo kuti apange insulin kwa masiku atatu otsatira. Komabe, ndikofunikira kukumbukira kuti kubwerera kumakhala moyo wokhala kwakanthawi kochepa kumakhudza shuga wamagazi ndikupangitsa kuchepa kwakukuru kwa chidwi cha maselo kupita ku insulin.

Kuchita zolimbitsa thupi kumathandizanso kukulitsa chidwi cha insulin komanso kuchepetsa shuga. Poterepa, zabwino zambiri zimatheka pochititsa makalasi apamwamba mwamachitidwe ambiri.

Kuti musunge katundu wokwanira komanso ma insulin ambiri, ndibwino kuphatikiza maphunziro aerobic ndi kulimbitsa mphamvu. Muyenera kuchita pafupipafupi ndikuchita zinthu zingapo zolimbitsa thupi.

Mlingo wa kuzindikiritsa insulin yamitundu yosiyanasiyana ya thupi

Pochiza matenda ena, kumverera kwa minofu ndi minofu yamafuta ku insulin kumaganiziridwa makamaka. Pakalipano, izi zimakhala ndi insulin yolimba.

Chifukwa chake, kuti tiletse kusweka kwa mafuta mu minofu, zosaposa 10 mcED / ml ya insulin m'magazi ndi yofunikira. Nthawi yomweyo, pafupifupi inshuwaransi ya 30ED / ml ya insulin imafunika kuti magazi a chiwindi azituluka. Kuti muwonjezere kutuluka kwa glucose pogwiritsa ntchito minofu ya minofu, 100 mcED / ml kapena mahomoni ambiri mu magazi amafunikira.

Minofu imataya chidwi ndi insulin chifukwa cha chibadwa chamtundu komanso moyo wopanda thanzi.

Panthawi yomwe kapamba amayamba kuthana ndi kuchuluka, wodwalayo amadwala matenda a shuga a 2. Ngati insulini kukaniza matenda ayamba kuthandizidwa pasadakhale, zovuta zambiri zitha kupewedwa.

Zizindikiro za chitukuko

Ndizosatheka kudziwonera palokha matenda a insulin.

N`zotheka kudziwa minyewa kukana insulin pokhapokha labotale zinthu. Komabe, zizindikiro zazikulu zitha kuoneka ngati:

• Kulemera, makamaka m'chiuno,
• njala, ndi kusatheka kwa kukhutira,
• kusamva bwino m'mimba,
• kugona, ulesi, kusokoneza chidwi,
• kuchuluka magazi
• onjezerani kuchuluka kwa ma triglycerin pofufuza,
• kusintha kwa pakhungu.

Zizindikiro za Hypersensitivity to Insulin

Ngakhale asanayesere zizindikiro zina ndi anthu omwe amadalira insulin, chidwi chocheperako cha mahomoni opanga maumboni angakayike.

• Pali kunenepa kwambiri pamimba. Izi ndizomwe zimatchedwa mafuta odzigudubuza omwe nthawi zambiri azimayi amayesetsa kuchotsa.
• Mawonetsero oopsa.
• Ngati kuyezetsa magazi kwawonetsa kuti pali kuwonjezeka kwa cholesterol ndi triglycerides.
• Ngati mkodzo umapezeka kuti ndi puloteni.

Zizindikiro izi nthawi zambiri zimasonyezera vuto lomwe lafotokozedwayu, koma ayi. Kutsimikiza kw labotale kudziwa mtima kwama cell kumakhala kovuta kwambiri, chifukwa madzi am'magazi amatha kukhala ndi insulini m'malo osiyanasiyana.

Zizindikiro

Kuchepa kwa insulin kukhudzika kumatha kuphatikizidwa ndi zizindikiro zina. Komabe, ndizovuta kuzindikira izi zokha mwa iwo.

Zizindikiro za insulin kukana sizili zachindunji ndipo zitha kuyambitsidwa ndi matenda ena.

Modziyimira nokha ngati insulitivity insulin, kuyang'ana kwambiri zaumoyo wawo ndiwosatheka. Ndikwabwino kupyola mayeso ofunikira kuchipatala ndikupereka mayeso ofunikira.

Zithandizanso kudziwa kuchuluka kwa cholesterol "choyipa" komanso "chabwino".

Zizindikiro zazikulu zomwe zitha kuzindikiritsa kuti pali insulin kukaniza zitha kuchitika mwa:

• kuchuluka kwambiri kwamafuta, kunenepa kwambiri, komwe kumawonedwa kwambiri mchiuno,
• njala yomwe imatsatana masana, kusakwanira,
• kutuluka magazi ndi mavuto am'mimba, omwe amakhala ovuta mutatha kudya,
• kugona, kutopa kwambiri kwa thupi, kulephera kulolera komanso kuganizira kwambiri,
• kuthamanga kwa magazi
• zotsatira zoyesa zikuwonetsa kuwonjezeka kwakukulu kwa triglycerides,
• kuwonongeka kwa khungu kumachitika, kuwuma kowuma, kukhazikika kwa khungu, khungu mu zikondwerero, chifuwa ndi khosi zimataya kutulutsa kwake ndikuyamba makwinya.

Zizindikiro zonse pamwambapa si umboni weniweni kuti thupi limatsutsana ndi insulin. Kuphatikiza apo, nthawi zina, zizindikilo ndi zizindikilo zotere ndi chizindikiro cha kukula kwa njira zina za pathological.

Maphunziro azachipatala omwe amatha kuwona mawonekedwe a metabolic syndrome amachokera pazidziwitso zotsatirazi:

1. Zotsatira zakuyesa magazi zikuwonetsa kuchuluka kwa cholesterol yoyipa ndi kusowa kwa zabwino,
2. ma triglycerides opitilira zizindikiro zowonekera,
3. mkodzo wapezeka kuti uli ndi mapuloteni ambiri.

Kuzindikira matenda pokhapokha pazotsatira za mayeso kumakhala kovuta kwambiri. Izi zitha kungowonetsa kuthekera kwa matendawa.

Mulimonsemo, ngati zizindikiro zoterezi zikuchitika ndipo zimayenda ndi wodwalayo nthawi zonse, muyenera kufunsa dokotala kuti muwone chomwe chikuyambitsa.

Kuwonjezeka kwa insulini komanso kukana kwake nthawi zambiri kumachitika popanda wodwalayo (makamaka magawo oyamba a matenda). Chizindikiro chokhacho chomwe chitha kuonetsa vuto ndikuwonekera kwa mawanga amdima kumbuyo kwa khosi, zokuzira, komanso zodetsa nkhawa. Komabe, mawonetseredwe oterewa sawonekera kwa aliyense.

Kutsutsa kwa maselo ku insulin kumawonetsedwa popanda zizindikiro zowonekera, zomwe ndizovuta kuzindikira.

Zizindikiro zazikulu za kukana insulin:

• Kutulutsa kwamphamvu kwa minofu ya adipose, makamaka pamimba,
• Kuchuluka shuga
• Miyezo yapamwamba kwambiri ya triglyceride m'magazi,
• Kuthamanga kwa magazi
• Mapuloteni mumkodzo
• Kufalikira
• Kutopa
• Kukhumudwa, kusasamala,
• Kumva kawirikawiri kwanjala.

Mu IR, kupeza kuzindikira koyenera pogwiritsa ntchito mayeso a labotale ndi njira yovuta kwambiri, popeza mulingo wa insulin m'magazi umasintha nthawi zonse.

Zizindikiro zoyambirira zomwe zikusonyeza kukhalapo kwa insulin kukana:

1. Uku ndi kunenepa kwambiri pamimba,
2. Kuthamanga kwa magazi.

Dziwani za pathological njira imeneyi ndi yovuta, chifukwa kwa nthawi yayitali imatha kukhala yacymptomatic. Kuphatikiza apo, mawonetseredwe azachipatala omwe alipo pakali pano ndi osakhazikika mwanjira iliyonse, odwala ambiri safunafuna chithandizo chamankhwala panthawi yake, chifukwa amakhala ndi thanzi lofooka kapena kutopa.

Komabe, kuphwanya kotereku pakugwira ntchito kwa thupi kumayendera limodzi ndi zizindikiro zotsatirazi:

• pakamwa kowuma, ngakhale kuti pali ludzu losatha komanso kugwiritsa ntchito madzi ambiri,
• kusankha pakudya - nthawi zambiri, m'malo mwa omwe odwala amawonda amasintha zomwe amakonda, "amakopeka" ndi chakudya chokoma,
• kupweteka mutu popanda chifukwa, chizungulire,
• kutopa, ngakhale kupumula kwanthawi yayitali,
• kusakhazikika, kupsa mtima, komwe kumachitika chifukwa cha kusakwanira kwa glucose mu ubongo,
• zokonda mtima
• kudzimbidwa pafupipafupi komwe sikunayambike pakudya
• thukuta kwambiri, makamaka usiku,
• mwa azimayi - kusamba kwamiseche,
• kunenepa kwam'mimba - kudzikundikira kwa mafuta kuzungulira phewa la m'mapewa ndi m'mimba,
• mawanga ofiira pachifuwa ndi pakhosi, omwe amatha limodzi ndi kuyabwa. Khungu ndi zina zofananira zam'mimba sizikupezeka.

Kuphatikiza pa chithunzithunzi chakunja, kukhalapo kwa chizindikirocho kukuwonetsedwa ndi kupatuka kuzomwe zikuwonetsa mu LHC:

• kuchuluka kwa cholesterol "yabwino" yafupika,
• kuchuluka kwa ma triglycerides apamwamba kuposa 1.7 mmol / l,
• kuchuluka kwa cholesterol "yoyipa" ndiokwera kuposa momwe inalili ndi 3.0 mmol / l,
• kuwoneka kwa mapuloteni mumkodzo,
• kuchuluka kwa kusala kwamagazi m'magazi kumapitilira muyeso wa 5.6-6.1 mmol / l.

Ngati muli ndi chithunzichi pamwambapa, muyenera kupeza chithandizo chamankhwala nthawi yomweyo. Kudzipatsa wekha mankhwala pamenepa, sikuti ndikosayenera kokha, komanso ndikuwopseza kwambiri moyo.

Kunenepa kwambiri pamimba ndicho chizindikiro chachikulu. Kachiwiri ndi ochepa matenda oopsa (kuthamanga kwa magazi). Pafupipafupi, munthu samakhala ndi kunenepa kwambiri komanso matenda oopsa, koma kuyezetsa magazi kwa cholesterol ndi mafuta kumakhala koyipa kale.

Kuzindikira kukana insulini pogwiritsa ntchito mayeso kumakhala kovuta. Chifukwa kuchuluka kwa insulin m'madzi a m'magazi kumatha kusiyanasiyana, ndipo izi sizachilendo. Mukamayang'ana insulin yotsalira ya plasma, mankhwalawa amachokera 3 mpaka 28 mcU / ml. Ngati insulini yachilendo kuposa kusala kudya kwa magazi, zikutanthauza kuti wodwalayo ali ndi hyperinsulinism.

Zizindikiro

Kuphwanya kwa kagayidwe kachakudya nthawi zambiri kumasonyezedwa ndikudzaza kwambiri m'chiuno ndi m'chiuno.

Mutha kuyimilira mwaokha ngati mukuzindikira kuzungulira kwa m'mimba ndi m'chiuno pogwiritsa ntchito tepi ya sentimita.

Kenako muyenera kuchotsa m'mimba mwake m'chiuno kuchokera m'mimba mwake. Kusiyana kwa amuna sikuyenera kupitirira 1, mwa akazi 1.5-2.

Ngati zizindikirazo zikupitilira malire ovomerezeka, ndiye kuti izi zikuwonetsa kukhalapo kwa kulemera kwakukulu ndipo, monga chotulukapo chake, chiwopsezo chokhala ndi insulin.

Pozindikira matendawa, dotolo amayang'anira wodwalayo, amayeza kukakamiza, amatenga chidziwitso cha zomwe akuwonetsa, momwe amakhalira ndi zomwe wodwala ali nazo, kupezeka kwa matenda opatsirana komanso kuthekera kwa cholowa chamtundu wa matenda.

Mtsogolomo, maphunziro azidziwitso amtundu wa mankhwala amaperekedwa:

• kuwerengera kuchuluka kwa thupi,
• magazi kuyesa kwa insulin kukokana ndi zamankhwala amuzolengedwa,
• electrocardiogram
• Ultrasound

Chizindikiro chachikulu ndicho kuyesa kwa magazi kwa insulin.Phunziroli limachitika pambuyo pa kusala kudya kwa maola 12, potenga zitsanzo zamagazi kuchokera kumapewa. Zinthu zovomerezeka zamafuta ndi 4-28 mcED / ml. Zizindikiro zowonjezera zikuwonetsa kukula kwa hyperinsulinemia ndipo kumakupatsani mwayi wofufuza insulin.

Kuzindikira kwa insulin chiwopsezo chimagwiritsa ntchito kuyesa kwa insulini, kumva kwa insulin kumayang'aniridwa nthawi zonse. Zizindikiro zake zimasintha tsiku lililonse, kupatsirana kuchuluka kwa insulin m'magazi, kupangitsa kudziwika ndizovuta.

Ndikulimbikitsidwa kupenda magazi, kuyezetsa mayeso a Caro, ngati mulingo ukuwonjezeka (

Insulin ndi shuga wamagazi

Masewera a glucose akamakwera atatha kudya, kapamba amatulutsa insulini m'magazi, omwe pamodzi ndi glucose, amatumizidwa m'maselo a thupi lathu.

Ntchito zazikulu za insulin:

• Zimathandizira minofu, mafuta ndi chiwindi maselo kutenga glucose
• Kulimbikitsa chiwindi ndi minofu kuti isunge glucose mu mawonekedwe a glycogen,
• Kutsitsa shuga m'magazi pochepetsa kupezeka kwa chiwindi.

Kuti chithunzicho chikhale chosavuta momwe mungathere, ingoganizirani kuti pakampani yomwe ili ndi shuga, insulin imagogoda pakhomo la maselo a minofu. Maselo amamva kugogoda ndikutsegula chitseko, ndikupatsa glucose mwayi wolowera mkati kuti adzagwiritse ntchito ngati mphamvu.

Mothandizidwa ndi insulin, maselo a thupi lathu samamva kugogoda kwa insulin ndipo satsegula "khomo". Pofuna kugogoda kwambiri ndikulola kuti glucose alowe mu cell, kapamba amayenera kupanga insulini yambiri.

Ndi kukana kwa insulin, maselo a pancreatic beta amayesa kuthana ndi zofuna zowonjezereka za insulin ndikupanga zina zambiri. Ngakhale amatha kupanga insulin yokwanira kuthana ndi kukana, kuchuluka kwa shuga m'magazi kumakhalabe koyenera.

Koma pakupita nthawi, kapamba sangathe kutulutsa insulini yochulukirapo monga momwe amafunikira kuti athane ndi zotchinga zomwe maselo a thupi lathu amatenga shuga. Popanda insulin yokwanira m'magazi, shuga ochulukirapo amadziunjikira, zomwe zimayambitsa mavuto akulu azaumoyo.

Kukana kwa insulin ndi vuto lomwe thupi limatulutsa insulin, koma osazigwiritsa ntchito moyenera. Mwa anthu omwe ali ndi insulin, minofu, mafuta, komanso ma cell a chiwindi samayankha moyenera pazomwe zimachitika mu hormone motero sangathe kugaya glucose m'magazi (khomo lakutsogolo silitseguka).

Zizindikiro ndi kuzindikira kwa insulin kukana

Monga lamulo, kukana insulini kulibe chizindikiro. Anthu atha kukhala zaka zingapo ndikuchita izi komanso osangoganiza za izi.

Malo a American Association of Clinical Endocrinologists akuwonetsa kuti kukana insulini si matenda enaake, koma gulu la zovuta zomwe zimapezeka nthawi yomweyo. Mwanjira ina, ngati muli ndi zingapo mwazomwe zili pachiwopsezo, iyi ndi nthawi yolankhula ndi dokotala kuti adziwe ngati ali ndi vuto.

Pogwiritsa ntchito mwatsatanetsatane mbiri yakale ya zamankhwala, poganizira zomwe zatchulidwa pamwambapa, komanso mayeso ena a labotale, adotolo azitha kudziwa ngati munthu wakhumudwitsa insulin.

Ndizofunikira kudziwa kuti mwa anthu omwe ali ndi insulin yolimba, malo amdima ndi "kukwiya" (akuda acanthosis) amatha kuwoneka m'malo ena a thupi (nthawi zambiri pakhosi), nthawi zina anthu amakhala ndi mphete zakuda kuzungulira khosi. Black acanthosis imatha kuwonekeranso m'mbali, mawondo, nkhonya ndi nkhata.

Chifukwa chiyani simunganyalanyaze kukana insulin

Miyezo yambiri ya insulin (hyperinsulinemia) yomwe imawonedwa ndi insulin kukokana imalumikizidwa ndi kunenepa kwambiri (kuchuluka kwambiri kwamafuta m'mimba), cholesterol yokwezeka komanso / kapena matenda oopsa.

Mavutowa akayamba nthawi yomweyo, munthu amapezeka ndi metabolic syndrome.

Ngati munthu yemwe akukana insulini sasintha m'moyo wake, potero amawonjezera mwayi wokhala ndi matenda osokoneza bongo a prediabetes.

Matenda a shuga

Nthawi zina amatchedwa kulumala kwamatenda glycemia komanso / kapena kulolerana kwa glucose, prediabetes imayamba pamene kuchuluka kwa shuga m'magazi kumakwera kwambiri kuposa kwachidziwikire, koma osafika kwambiri pozindikira matenda a shuga. Ndi prediabetes, maselo a beta sangathenso kupanga insulini yochuluka monga momwe amafunikira kuti athane ndi kukana, zomwe zimapangitsa kuti shuga ya magazi ikhale pamwamba pazowoneka bwino.

Kafukufuku akuwonetsa kuti ngati anthu omwe ali ndi prediabetes sangasinthe pamachitidwe awo, ambiri aiwo akhala akudwala matenda ashuga a 2 kwazaka 10. Zadziwika kuti mu 15-30% ya anthu omwe ali ndi matenda ashuga a 2 amayamba mwa zaka 5.

Zizindikiro za matenda a prediabetes ndizomwe zimayambitsa matenda a insulin - moyo wopanda ntchito komanso kunenepa kwambiri, cholowa, matenda osokoneza bongo (komanso kubadwa kwa mwana wolemera makilogalamu oposa 4) polycystic thumba losunga mazira, kukhalapo kwa matenda amtima.

Malinga ndi akatswiri a bungwe la American Diabetes Association, anthu ambiri omwe ali ndi matenda ashuga samadwalanso chilichonse, ngakhale ena atha kukhala ndi zofanana ndi matenda ashuga:

• Ludzu lalikulu
• Kukodza pafupipafupi
• Kumva njala yadzaoneni (ngakhale mutadya),
• Masomphenya opanda pake
• Kubala / kudula kumene kumachira pang'onopang'ono
• Kumva kutopa kwambiri
• Kugwedeza / kupweteka / dzanzi m'manja ndi m'miyendo.

Kuzindikira koyambirira kwa matenda a prediabetes ndichinthu chofunikira kwambiri, chifukwa zimapatsa munthu mwayi wosintha moyo wawo ndikuletsa kukula kwa matenda ashuga amtundu wa 2 ndi zotsatirapo zonse zotsatirazi.

Type 2 shuga

Ngakhale kukana insulini kokha sikuti chifukwa chakulephera kwa matenda a shuga a 2, kumalima nthaka chifukwa cha matendawa poika ma cell apamwamba kwambiri a beta.

Munthu akangokumana ndi matenda ashuga, kutha mphamvu kapena kuwonongeka kwa maselo a kanchipala am'mimba kumayambitsa matenda a shuga - pamene shuga ya magazi ya munthu imakwera kwambiri. Popita nthawi, shuga wamagazi ambiri amawononga mitsempha ndi mitsempha ya magazi, yomwe imayambitsa matenda a mtima, sitiroko, khungu, kulephera kwa impso, komanso ngakhale kuduladula mbali zina zam'munsi.

Mwa njira, monga ananenera akatswiri kuchokera ku American Heart Association (AHA), matenda a mtima ndi sitiroko ndizomwe zimayambitsa kufa ndi kulemala kwa anthu omwe ali ndi matenda a shuga a 2.

Kodi pali kusiyana kotani pakati pa matenda a shuga amtundu 1 ndi 2?

Pofuna kusokoneza owerenga, tifotokozerani kusiyana pakati pa mitundu 1 ndi 2 matenda ashuga.

Mtundu woyamba wa shuga - Ichi ndi vuto la autoimmune momwe chitetezo chamthupi chimayambitsa molakwika chitetezo champhamvu pancreatic cell, kuwawononga ndikuwapangitsa kuti asatulutse insulin. Mwa anthu odwala matenda ashuga amtundu woyamba, insulini siliwopanga kapena sipangapangidwe konse (kutaya kwathunthu kwamafuta), ndichifukwa chake kuchuluka kwa shuga m'magazi kumakhala kokwanira. Nthawi zambiri, mtundu uwu wa shuga umayamba mwa ana, achinyamata komanso achinyamata.

Type 2 shuga - Ichi ndi matenda omwe insulin imapangidwa mosakwanira (kuchepa kwa mahomoni achibale) ndipo sagwira ntchito yake, chifukwa chomwe maselo samamwa glucose komanso mulingo wamagazi umakhalabe wokwera kwambiri. Mtunduwu wa matenda ashuga ndiwofala kwambiri ndipo umagwirizanitsidwa kwambiri ndi kukana kwa insulin, kulephera kwa minofu ndi maselo amafuta kugwiritsa ntchito shuga.

Mwa matenda ashuga a m'matenda a shuga, lembani matenda ashuga 1 okha 5%%, pomwe mitundu yachiwiri ya matenda ashuga imakhala 90-95%.

Za matenda a prediabetes ndi matenda ashuga

Pali mayeso atatu a labotale omwe amawonetsa prediabetes ndi matenda a shuga:

1. Mayeso a A1C,

2. kusala kudya kwa plasma glucose test (FPG),

3. mayeso okhudzana ndi glucose pakamwa (OGTT).

Zizindikiro za matenda ashuga ndi:

• 5.7-6.4% pa mayeso a A1C,
• 100-125 mg / dl ya kusala kudya kwa glucose,
• 140-199 mg / dl ya mayeso okhudzana ndi glucose pakamwa.

Zowonetsa za matenda ashuga ndi:

• 6.5% ndipo pamwamba pa kuyesa kwa A1C,
• 126 mg / dl ndiwambiri kuposa kusala kwa plasma glucose,
• 200 mg / dl komanso okwera mayeso okhudzana ndi glucose.

Momwe mungathane ndi kukana insulin

Chifukwa cha kuchepa kwa mapaundi owonjezera kudzera pakukonzanso zakudya, komanso kuchita masewera olimbitsa thupi pafupipafupi, anthu amatha kusintha chitukuko cha insulin komanso prediabetes, ndipo potero amachepetsa chiwopsezo cha matenda ashuga a 2.

Kafukufuku wina wochitidwa ndi asayansi ochokera ku Finland adawonetsa kuti kukonza zakudya zamagulu olimbitsa thupi komanso kuchita masewera olimbitsa thupi pafupipafupi kumachepetsa chiopsezo cha matenda ashuga amtundu wa 2 pafupifupi 58%.

Kuphunzitsa Kuthana ndi Insulin

Malinga ndi katswiri wa masewera olimbitsa thupi komanso katswiri pa maphunziro a anthu odwala matenda ashuga, Sheri Colberg, masewera olimbitsa thupi samangothandiza pakukulitsa chidwi cha insulin, komanso amatha kukhala ndi chofunikira kwambiri pazinthu zonse zomwe zilipo pothana ndi insulin.

Kodi kuphunzitsira kungakulitse bwanji chidwi cha maselo kupita ku insulin? Akatswiri ochokera ku University of Washington amalongosola izi poona kuti munthawi yodzikakamiza, minyewa imayatsidwa, ndipo izi zimachitika popanda kugwiritsa ntchito insulin. Pambuyo maola ochepa mutaphunzitsidwa, kutsegula kwa mayendedwe a shuga kumachepa. Pakadali pano, makina a zochita zachindunji za insulin m'maselo a minofu amalumikizidwa, omwe amathandiza kwambiri kumaliza minofu ya glycogen pambuyo pophunzitsidwa.

Kulankhula chilankhulo chophweka, popeza pophunzitsa thupi lathu limagwiritsa ntchito mphamvu kuchokera ku minofu glycogen (glucose yomwe imasungidwa mu minofu), kumapeto kwa gawo lophunzitsira, minofu imayenera kubwezeretsa m'masitolo a glycogen. Pambuyo pakuphunzitsidwa, kumva kwa insulin kumawonjezeka, chifukwa ntchito yogwira minofu imatha mphamvu (glucose), kotero kuti zitseko za maselo am'mimba zimatseguka kwambiri. Maselo pawokha amayima pakhomo ndikudikirira insulin yokhala ndi glucose, monga alendo omwe akuyembekezeredwa kwa nthawi yayitali komanso ofunika kwambiri.

Chifukwa chake, sizosadabwitsa chifukwa asayansi ku Yunivesite ya Pittsburgh adazindikira kuti kuphunzitsa kumachepetsa kukana kwa insulin ndipo ndiye njira yoyamba yodzitetezera popewa matenda ashuga a mtundu 2.

Maphunziro a aerobic

Maphunziro a aerobic amatha kukulitsa chidwi cha insulin chifukwa cha kuphatikiza kwa glucose komwe kumachitika m'maselo. Maphunziro a Cardio amodzi amphindi 25-60 mphindi (60-95% ya VO2 max, omwe amafanana ndi ochepa mpaka okwera kwambiri) amatha kukulitsa chidwi cha insulin kwa masiku atatu otsatirawo. Kusintha kungawonekenso pambuyo pa sabata limodzi la maphunziro aerobic, pomwe ma 2 mtima a 25 mphindi amayenda pamlingo wa 70% (kuthamanga) kuchokera ku VO2 max.

Mukupita kwa nthawi, kuphunzitsa pafupipafupi aerobic kumatha kukhalabe ndi chizolowezi pakuwonjezera chidwi cha insulin. Amadziwika kuti kusiyidwa kwa maphunziro kapena kusintha kwakanthawi kokhala moyo wongokhala, chidwi cha insulin chimachepetsa msanga.

Kulimbitsa mphamvu

Ophunzitsa mphamvu amatha kuwonjezera insulin, komanso kuwonjezera minofu. Minofu imayenera kupatsidwa mphamvu nthawi zonse, chifukwa imagwiritsa ntchito shuga osati nthawi yokhotakhota, komanso imayamwa kuti apange glycogen pambuyo pophunzitsidwa.

Mu 2010, kafukufuku adapangidwa mu The Journal of Forceth & Conditioning Research, yomwe idakhudza anthu 17 omwe anali ndi vuto la glucose. Cholinga cha phunziroli chinali kuwunika momwe mapulogalamu olimbitsa thupi amasinthira masiku 24 pambuyo pa kulimbitsa thupi insulin. Ophunzira adachita magawo anayi ophunzitsira mphamvu ndi zolimbitsa (65% ya 1PM) kapena kwambiri (85% ya 1PM), uku akuchita gawo limodzi kapena 4 la masewera olimbitsa. Pakati pa zolimbitsa thupi zilizonse panali masiku atatu.

Panthawi yopuma kuchokera ku maphunziro, asayansi adasinthira kusintha kwazomwe zikuwonetsa: kudziwa za insulin ndi glucose othamanga. Zotsatira zake mosasamala kanthu za protocol yophunzitsira, chidwi cha insulin chambiri komanso kufulumira kwa glucose kumachepa mwa onse omwe akutenga nawo mbali.

Zinapezeka kuti, poyerekeza ndi kugwiritsa ntchito njira yoyamba, maphunziro omwe ali ndi njira zingapo adachepetsa glucose wosala kudya maola 24 atatha maphunziro. Asayansi adawona kuti maphunziro apamwamba kwambiri (85% ya 1PM) ndi njira zingapo anali ndi mphamvu kwambiri pakuchepetsa kuthamanga kwa glucose ndikuwonjezera chidwi cha insulin.

Pomaliza, akatswiri adati:
«…Kuchita masewera olimbitsa thupi ndi njira yokhayo yowonjezera chidwi cha insulini ndikuwongolera kuchuluka kwa shuga kwa anthu omwe ali ndi vuto la shuga. Zotsatira za phunziroli zikuwonetsanso kuti pali mgwirizano pakati pa kulimba, kuchuluka kwa maphunziro ndi chidwi cha insulini, komanso kusala glucose (maphunziro ochulukirapo komanso osasunthika, omwe amakhala ndi chidwi kwambiri ndi insulin)».

Malinga ndi Shari Kolberg, zolimbitsa thupi zamtundu uliwonse zitha kupangitsa insulini kugwira ntchito bwino, pomwe kuphatikiza kwa aerobic ndi kulimbitsa thupi kumapereka gawo lotchuka kwambiri.

Ayi. 2. Kuphunzitsa kupirira kumathandizanso, koma kuphatikiza pamodzi kumakhala bwino.

Maphunziro opirira ndi othandiza kwambiri pakuwonjezera chidwi cha insulin, koma kokha kwa minofu yophunzitsidwa. Chifukwa chake, ngati muli othamanga, ndiye kuti minyewa yanu yamiyendo imakhudzidwa kwambiri insulinkoma hafu yakumwamba ya thupi sachepera.

Komabe, ndikofunikira kugawa katunduyo mthupi lonse komanso kuphatikiza pamodzi ndi njira yabwino yothetsera, chifukwa mu nkhani iyi aerobic zolimbitsa thupi ndi ntchito yophunzitsa zolemetsa, zomwe zimapangitsa insulin kumva bwino kuposa kuchita masewera olimbitsa thupi kokha.

Ayi. 3. Khalani ndi kudya zakudya zochuluka.

Ngati mukukhalanso ndi moyo wonenepa komanso wokwanira, kukhathamiritsa zakudya za anthu ambiri kumatanthauza kuchepetsa kuchuluka kwake (zosakwana 50 g patsiku). Kwa ena onse, izi zikutanthauza kuti kuchepetsa pakati pa 100 g ndi 200 g patsiku kapena kuyesa kuzungulira kwa chakudya. Kwa ochita masewera othamanga, izi zikutanthauza chakudya chamagulu owonjezera pamasiku ophunzirira komanso zakudya zamagulu ochepa zamoto wina aliyense.

No. 4. Amadya mapuloteni ambiri.

Kafukufuku akuwonetsa kuti chakudya chamafuta ochepa chimapangitsa kuti insulini imveke kwambiri chifukwa mapuloteni amapereka shuga pang'onopang'ono. Izi zimachepetsa chilakolako cha chakudya chamafuta ndikuthandizira kukhala chete ndi chakudya m'malo mopumira m'matumbo kuti shuga m'magazi choyamba idumphe kwambiri kenako ndikugwa.

No. 5. Pewani shuga.

Mutha kudziwa kuti shuga amachititsa shuga m'magazi anu.

Koma bwanji za chakudya chomwe chili ndi shuga? Imakweza glucose mwachangu, chifukwa nthawi zambiri chakudyachi chimakonzedwa ndikugayidwa mwachangu kwambiri. Chifukwa cha kufinya m'magazi a shuga, insulini yambiri imatulutsidwa, kenako, pambuyo poti insulini yatha shuga yonse, mumafunanso maswiti.

No. 13. Gwiritsani ntchito proteiny ya Whey.

Whey protein yambiri imathandizira kulolerana kwa glucose, zomwe ndizosangalatsa chifukwa seramu imayambitsa kuchuluka kwa insulin, yayitali kuposa momwe ingayembekezeredwe kuchokera ku kuphatikizika kwa amino acid. Kafukufuku adawonetsa kuti protein ya Whey imasinthanso kuchuluka kwa insulin ndi shuga m'magazi, kuthandiza ngakhale pazovuta kwambiri za insulin, zomwe zimawonetsa mphamvu zake zapadera zochizira.

Ayi. 15. Pewani mafuta ochokera masamba abwino.

Mafuta oyeretsa masamba amagwiritsidwa ntchito ponseponse. Amaphatikizaponso safflower, mpendadzuwa, cottonseed, chimanga, mafuta ophwa ndi mitundu ina ya masamba. Amagwiritsidwa ntchito kuphika ndipo amawonjezeranso pafupifupi chakudya chilichonse chosungidwa kapena chokonzedwa. Mafuta ochulukirawa amatsogolera kukuwonongeka kwa mawonekedwe a khungu, kukulira insulin.

Kodi insulin imatani?

Awa ndi mahomoni omwe amapangidwa mu kapamba.
Imagwira gawo lalikulu momwe thupi lathu limagwiritsira ntchito chakudya mphamvu. Amachititsanso kuti pakhale shuga komanso ma amino acid ku maselo a thupi, kukhalabe ndi mphamvu.
Tikamadya, shuga wamagazi amawuka. Insulin imatulutsidwa m'magazi kuti inyamule glucose m'maselo onse. Zotsatira zake, kuchuluka kwa shuga kumatsika ndipo maselo amakula.
Zakudya zomanga thupi ndi mapuloteni, mosiyana ndi mafuta, akamadyedwa zimakulitsa kuchuluka kwa timadzi timeneti.
Lingaliro limodzi lodziwika ndilakuti mapuloteni alibe mphamvu kwenikweni pa insulin. Komabe, zakudya monga nyama yofiira ndi protein ya whey zimatulutsa timadzi tambiri totere.
Zakudya zamapuloteni, mosiyana ndi chakudya, sizimapangitsa kuchuluka kwa shuga m'magazi, koma zimapangitsa kuti insulini itulutsidwe.
Mwa munthu wathanzi lathunthu, zonsezi zimachitika popanda zosokoneza. Ndipo anthu omwe ali ndi insulin yokwanira amakumana ndi zovuta zama protein komanso michere yambiri. Chizindikiro chimodzi choyambirira ndi ukufalikira. Ndipo, kukana kwambiri, zotsatira zake sizingowonjezera chakudya chokha, komanso mapuloteni. Ichi ndi chinthu chomwe anthu athanzi komanso ngakhale othamanga samvetsa.
Nthawi zambiri pophunzitsidwa mwamphamvu, kuti apange minofu, timalimbikitsidwa kudya mafuta ambiri, mapuloteni komanso mafuta ochepa.
Komabe, ngati muli ndi kukana kwa insulin, ndiye kuti kudya kotereku kumatha kukulitsa kuchuluka kwa mahomoni. Pankhaniyi, muyenera kuwunika mosamala komwe chakudya ndi mapuloteni amachokera, ndi momwe amaphatikizira.
Zakudya zomwe zimakhala ndi fiber zochulukirapo zimakonzedwa bwino chifukwa ulusi umachepetsa kuchuluka kwa shuga m'magazi motero umachepetsa kufunika kwa insulini. Kuti muthane ndi insulini, muyenera kuyesa kupatula kwathunthu kumanzere kwa tebulo, koma konderani magwero azakudya zamafuta kumbali yakumanja ya tebulo.
Zomwezi zimachitikanso ndi mapuloteni. Iyenera kudyedwa palimodzi ndi mafuta ndi fiber. Inde, izi sizomveka. Ndipo moona, sioyenerera kwathunthu kwa anthu omwe amapanga insulin yabwinobwino.
Mukangophunzira kumene, mukamwa protein ya Whey, mumafuna kuti kuchuluka kwa mahomoniwo kukwere kwambiri, ndikuyendetsa mwachangu ma amino acid m'maselo. Koma ngati mwakulitsa kukana insulini, ndiye kuti njira iyi siyabwino kwa inu. Kumwa puloteni wogwedeza kumavulaza kwambiri - chifukwa cha kuchuluka kwambiri kwa insulini, mudzangokulitsa mafuta m'thupi.
Lamulo lofunikira kwambiri ndikuphatikiza zakudya zama protein ndi mapuloteni ndi mafuta ndi fiber kuti tilepheretse kupangika kwa mahomoni.
Izi ndizofunikira kwambiri pakuwonongeka kwamafuta.
Akatswiri ambiri amalimbikitsa kuphatikiza chakudya chopatsa mphamvu monga mapuloteni kuti muchepetse kuchuluka kwa shuga m'magazi.Izi ndizopusa chifukwa mapuloteni ophatikizidwa ndi chakudya amawonjezera kuchuluka kwa insulini kuposa chakudya chokha, ngati sichikukwera.
Kwa munthu yemwe ali ndi insulin, mafuta amasungidwa pafupifupi chakudya chilichonse. Pokhapokha ngati pachitika njira kuti zinthu zisinthe.

Kodi kukana insulini kumagwira ntchito bwanji?

Poyamba, maselo a thupi lathu samayankha moyenerera mahomoni. Amawoneka kuti akutseka zitseko.Zotsatira zake, glucose yomwe imalumikizidwa ndi mahomoni amakhalanso panja ndipo salowa m'maselo a minofu, ndipo chizindikiro chimatumizidwa kwa kapamba - kuti apange insulin yambiri. M'malo mwake, thupi limapanga lingaliro kukankha glucose m'maselo mwachikakamizo. Ndiye kuti, ndikupanga mapuloteni ochulukirapo - insulin.
Koma vuto ndiloti kuchuluka kwa timadzi timene timachepetsa shuga kumakwera, ndipo palibe chifukwa cha izi, chifukwa glucose onse amakhala wolumikizidwa kale ndi insulin. Zotsatira zake, kuchuluka kwa shuga m'magazi kumatsika kwambiri, chifukwa glucose amaikidwa mu mafuta (chifukwa ma cell amafuta amayamba kugwiritsidwa ntchito ndi mahomoni).
Chifukwa chake, mutatha kuchita masewera othamanga pambuyo pothamanga kwambiri (Cardio) kapena squats, minofu yam'miyendo imatenga nthawi yambiri kuti ichiritse.
Zikuwoneka kuti samachira konse - kupweteka kwapafupipafupi ndi kutopa.
Zomwe zikuwonekerazi - maselo am'miyendo ya m'miyendo samapeza glucose wokwanira.

Kuchepetsa chidwi cha insulin kumapangitsa kuti zikhale zovuta kuphunzitsidwa, chifukwa maselo samalandira michere yokwanira - glucose.

Ubwino Wowonjezera Insulin Sensitivity

Kukana insulini kukachepa, kapamba safunika kuphatikiza mahomoni ochulukirapo, ndipo glucose ndi amino acid amalowa m'maselo a thupi mosavuta komanso mwachangu kwambiri.
Zonsezi zimayamba kugwira ntchito bwino.
Osati ma carbohydrate okha, komanso mapuloteni omwe amawamwa bwino kwambiri.
Ndipo, ngati mukuchita kapena kuchita masewera olimbitsa thupi, mutha kuwotcha mafuta mosavuta ndikupeza minofu yambiri.

Chofunikira pakukukonzanso kwa thupi (kukula kwa minofu ndikuwotcha mafuta) ndikuwonjezereka kwa insulin.

Ogwira ntchito zolimbitsa thupi ambiri amaphunzitsa kuti tonse tili chimodzimodzi. Ena amangophunzira kuwerengera zopatsa mphamvu, pomwe ena sanatero. Ndiye kuti, ngati mutawotcha kuposa momwe mumadyera, mudzachepa.
Munthu yemwe ali ndi insulin kukana ayamba kutsatira upangiri wotere, amakakamizidwa kuphunzitsa kwambiri, koma nthawi yomweyo samatha kuchotsa mafuta ochulukirapo.
Zachidziwikire kuti mwakumana ndi anthu otere omwe amaphunzitsa kwambiri komanso molimba: thamangani, chitani masewera olimbitsa thupi ndi kuwongolera mphamvu, kuyang'anira kalori mosamala, koma matupi awo amakhalabe osasinthika.
Ndipo anthu athanzi, monga lamulo, ndi oonda, ndipo izi zimaperekedwa kwa iwo popanda kuyesetsa kwakukulu, chifukwa thupi lawo limagwiritsa ntchito kwambiri insulin.

Momwe mungakulitsire chidwi cha thupi ku insulin?

Pankhani ya mtundu woyamba wa matenda a shuga m'magazi a wodwalayo, ndizotheka kuwonjezera chidwi cha insulin mothandizidwa ndi insulin. Mankhwala omwe amagwiritsidwa ntchito pa mankhwala a insulin amachititsa kuti magazi azisinthasintha masana komanso azikhala ochepa kwambiri m'magazi.

Mankhwala omwe amalimbikitsa chidwi cha insulin amatha kuphatikizidwa ndi masewera, izi zimapangitsa chidwi cha thupi kukhala ndi insulini.

Pakaperekedwa masewera olimbitsa thupi, pang'onopang'ono mphamvu ya thupi la insulin imayamba.

Kukhudzika kwambiri kwa insulini kumapangitsa kuti thupi lizitha kubweretsa kuchuluka kwa glucose omwe amapezeka m'madzi a m'magazi kuzindikiritsa zomwe zili pafupi ndi chikhalidwe chathupi.

Ndi chitukuko cha mtundu wachiwiri wa matenda ashuga, ntchito yayikulu ya wodwalayo ndikudziwonjezera kulemera kwa thupi. Nthawi zambiri, kuti mukwaniritse zomwe mukufuna, ndikokwanira kutsatira zakudya ndi zakudya zomwe zimalimbikitsidwa ndi endocrinologist ndikuchita zolimbitsa thupi pafupipafupi. Kugwiritsa ntchito masewera olimbitsa thupi pophatikiza ndi zakudya kumakupatsani mwayi woti mupeze zotsatira zooneka - insulin sensitivity imakwera.

Tiyenera kukumbukira kuti nthawi zina, kuti mupeze zotsatira zabwino, mungafunike mankhwala omwe angapangitse zotsatira zomwe zimapezeka chifukwa chogwiritsa ntchito zakudya komanso masewera olimbitsa thupi, mankhwalawa amatha kugwiritsidwa ntchito pochiza pokhapokha atayeza thupi lonse ndi kufunsira kwa endocrinologist. Ndi endocrinologist wokhayo yemwe angafotokozere mankhwala kuti azitha kusintha pakumverera kwa matenda monga matenda a shuga.

Kuti akhalebe ndi zotsatira zomwe amafunirazi, anthu ena ayenera kutsatira zakudya zomwe amadya komanso kumwa mankhwala apadera m'moyo wawo wonse.

Kugwirizana ndi zakudya komanso kugwiritsa ntchito zakudya zopatsa thanzi muzakudya kumalimbikitsidwa pamaso pa matenda omwe amadalira insulin.

Kuchepetsa kwakukulu kwa kuchuluka kwa zinthu zomwe zimakhala ndi index yayikulu ya glycemic kumathandizira kuti mawonekedwe a thupi akhale bwino komanso kusintha momwe kagayidwe kazinthu zimayambira.

Malamulo oyambira owonjezera chidwi cha insulin komanso kugwiritsa ntchito mafuta m'thupi muzakudya

Kuti muwonjezere insulin, malamulo ena amayenera kutsatiridwa pakukonzekera chakudya. Kutsatira zakudya kumakupatsani mwayi wowonjezera thupi ndikukhala ndi mphamvu zochepa komanso zotsika.

Kuphatikiza apo, kutsatira zakudya zamagetsi kumapangitsa kukhalabe koyenera kwa ndende ya glycogen m'thupi.

Kuti mupeze zotsatira zabwino kuchokera muzakudya zamagulu anu, muyenera kutsatira malamulo awa:

• Chotsani zakudya zomwe zili ndi mafuta osavuta owonjezera m'zakudya,
• gwiritsani ntchito mafuta athanzi muzakudya zanu
• kuyambitsa kuchuluka kwa mitundu yambiri mu zakudya,
• kugwiritsa ntchito mapuloteni ambiri muzakudya.

Kuchotsa zakudya zomwe zili ndi chakudya chambiri m'zakudya ndizofunikira kwambiri. Chimodzi mwazifukwa zazikulu zothandizira kukhazikitsidwa kwa matenda ashuga ndiko kumwa kwambiri zakudya, zomwe zimakhala ndi mafuta ambiri osakanikirana, omwe amazilowetsa m'magazi mosavuta. Kugwiritsa ntchito shuga muzakudya kumabweretsa kupangika kwa insulin kwambiri. Ndi kumwa kosalekeza kwam shuga ambiri, motero, kuchuluka kwa insulin m'maselo, kuchepa kwa chidwi cha insulin kumawonedwa.

Kugwiritsa ntchito mafuta ambiri athanzi muzakudya ndi njira imodzi yomwe ingachititse chidwi cha maselo a thupi kupita insulin. Kugwiritsa ntchito mafuta muzakudya kumakupatsani mwayi wokwanira wopanga ndi kusinthira wamafuta m'maselo a minofu.

Kugwiritsa ntchito zakudya zomwe zili ndi mafuta komanso CHIKWANGWANI m'zakudya

Kugwiritsa ntchito mafuta ambiri mu trans kumathandizira kuchepetsa kukhudzidwa kwa insulin. Mafuta a monounsaturated ndi omega, omwedwa zochuluka, amathandizira kuzindikirazi. Magulu abwino kwambiri amafuta athanzi ndi awa:

• mafuta a azitona
• mafuta opindika
• mapeyala
• mtedza
• batala la pean
• nsomba zamafuta
• mafuta a nsomba.

Mukamadya zakudya zokhala ndi mafuta awa, muyenera kuyang'ananso muyeso osazunza. Kugwiritsa ntchito zinthuzi kumakupatsani mwayi wowonjezera mgwirizano pakati pa insulin yopangidwa ndi thupi ndi ma cell a insulin omwe amadalira thupi.

Idyani zakudya zambiri zomwe zimakhala ndi CHIKWANGWANI pakapangidwe kake. Kudya zakudya izi kumathandiza kugaya chakudya. Zakudya, zomwe zimakhala ndi ulusi wambiri, zimachepetsa kutulutsa kwa chakudya chamthupi ndi kulowa kwawo m'magazi zikamadya, ndikuchepetsa koteroko m'magazi kumathandizira kuti insulin igwiritsidwe ntchito bwino ndi thupi.

Kugwiritsa ntchito masamba ndi zipatso zomwe zimakhala ndi fiber kumakupatsani mwayi wokhutiritsa thupi ndi mavitamini ndi michere yambiri yomwe imapangitsa thanzi laumunthu, kuletsa kukula kwa matenda mthupi. Kanemayo munkhaniyi amatsimikiza za insulin sensitivity.

Kukana kwa insulini kumatchedwa kuchepa kwamphamvu kwa maselo a thupi mothandizidwa ndi insulin. Ngakhale kuchepa thupi kwambiri kumatha kukulitsa chiwopsezo cha minyewa iyi. Chifukwa chake, odwala matenda ashuga onse omwe ali ndi kunenepa kwambiri amalimbikitsidwa zakudya zamafuta ochepa.

Odwala onse omwe ali ndi vuto la endocrine ayenera kuwongolera kulemera kwawo. Izi ndichifukwa choti minofu yamafuta samazindikira insulini, chifukwa chake, ndi kulemera kwambiri kwa thupi, kagayidwe kazakudya kamachepetsa. Pakulimbana ndi insulin, odwala ayenera kuwunika mndandanda wazakudya zomwe amadya. Zakudya zochepa za GI zokha zomwe zimayenera kuphatikizidwa muzakudya, izi zimathandizira kukonza kwa glucose m'thupi.

Ndikofunikira kusintha zakudya ndi kukana kwa insulini, chifukwa izi zimakhala zomwe zimapangitsa kuti matenda ashuga apitirire komanso kukula kwa atherosclerosis. Koma simungathe kusiyanitsa chakudya ndi menyu. Kupatula apo, izi zimatha kupangitsa kukhalapo kwa matumbo dysbiosis komanso kuchuluka kwa matupi a ketone.

Tsiku lililonse, malita 2 a madzimadzi ayenera kulowa m'thupi la wodwalayo. Ndikofunikanso kumwa mankhwala ndi mavitamini otchulidwa ndi endocrinologist. Mukatsatira malingaliro onse, kusintha koyambirira kudzaonekanso sabata limodzi. Popita nthawi, zinthu zimatha kusintha bwinobwino.

Ngati mphamvu ya minofu yolumikizira kwa pancreatic ihoni itachepa, ndiye kuti glucose imaleka kulowerera nawo mokwanira. Ichi ndichifukwa chake izi zikuchitika. Zakudya zomanga thupi zomwe zimalowa m'thupi zimatha kukhala mphamvu pokhapokha atalumikizana ndi insulin ndipo amatha kulowa m'maselo. Ngati glucose sakulowetsedwa mu minofu mu kuchuluka kofunikira, kapamba amawonjezera kupanga kwa mahomoni. Chiwerengerochi chikuchulukirachulukira, koma pamapeto pake, izi zimawonjezera zomwe zikuchitika.

Njira yokhazikitsidwa yolipirira imayambitsa hyperinsulinemia, koma sizithandiza kuthana ndi insulin. Ngati, nthawi yomweyo ndi matenda owonetsedwa, kuchuluka kwa shuga kwa wodwalayo kumadzuka, ndiye kuti thupi limayamba kugwira ntchito kuvala.

Mwa anthu, kukana insulini nthawi zambiri kumalumikizidwa ndi matenda a shuga. Koma izi zimatha kukhala ndi malo ena. Zomwe zimayambitsa vutoli ndi:

• chibadwa
• kusokonekera kwa mahomoni,
• kuchuluka kwa mafuta osavuta m'zakudya,
• kumwa mankhwala osokoneza bongo omwe amayamwa.

Ngati munthu alibe mavuto azaumoyo, ndiye kuti minofu yake imagwiritsa ntchito mpaka 80% ya glucose onse omwe adalandira. Ndiye gwero lalikulu lamphamvu. The mwayi kukhala insulin kukana kumawonjezera ndi:

• kunenepa kwam'mimba,
• hypertriglyceridemia,
• HDL yotsika (cholesterol yabwino),
• prediabetes kapena matenda omwe,
• matenda oopsa
• microalbuminuria.

Ngati zalephera pakachitika insulin chifukwa cha maselo, matendawa atha kupezekanso:

• matenda a mtima a ischemic,
• kunenepa
• polycystic ovary syndrome,
• matenda oopsa
• zotupa zotupa,
• dystrophy yam'mimba yachiwindi,
• kupsinjika
• mavuto
• Matenda a Alzheimer's.

Mankhwala okwera insulin okwera kwambiri.

Likukhalira mozungulira wozungulira: ndi kuchuluka kwa mahomoni m'magazi, njira yosintha shuga kukhala mafuta imayambitsidwa. Chifukwa cha izi, kunenepa kwambiri kumawonekera. Ndipo izi zimapangitsanso insulin kukana.

Sinthani mawonekedwe a thupi ndikusintha thanzi lanu lidzaphatikizanso kuwunika kwathunthu kwakadyedwe. Mukamalemba menyu, muyenera kuyang'ana pa index yotsika ya glycemic. Kwa masabata awiri, ndikofunikira kudya zakudya zokha zomwe zimakhala ndi GI yaying'ono. Izi zimachepetsa katundu pa kapamba.

Zakudya zomwe zimaloledwa ndi chakudya chamafuta ochepa zimakhala:

• masamba aliwonse obiriwira
• mazira
• nsomba zam'nyanja: nsomba, shrimp,
• zopangidwa mkaka: tchizi tchizi, tchizi, yogati yoposa mafuta 3.5%,
• mafuta
• biringanya, zukini, tomato,
• masamba letesi, sipinachi, sorelo,
• nyemba za asparagus
• azitona
• dzungu
• belu tsabola
• rasipiberi, cranberries, currants ofiira, maulosi okalamba, mabulosi abuluu, nyanja yamchere,

• timadzi tokoma, mapiri, masamba obiriwira,
• ma alimondi, mtedza, ma hazelnuts, nthanga za maungu, ma pistachios (ovomerezeka pang'ono).

Pambuyo pa milungu iwiri yoletsa komanso kulandira chithandizo chamankhwala, amaloledwa kuwonjezera chakudya. Pazowonjezera:

• maapulo obiriwira, mphesa, ma tangerines, ma apulo, vwende, Persimmon, kiwi, mango, mapichesi, plums, nkhuyu zatsopano,
• zakuda, sitiroberi, yamatcheri, mabulosi,
• mkaka wopanda mafuta, kefir osachepera 1.5%, yogati 1.5%,
• oyisitara
• nguluwe, semolina yolimba, mapira, oatmeal, mpunga wamtchire,
• chiwindi
• nandolo, nyemba zoyera,
• tirigu wathunthu ndi mkate wa rye,
• chokoleti chopangidwa ndi cocoa choposa 75%,
• chimanga
• beets, kaloti, anyezi, mbatata zazing'ono,
• zinanazi, guava, lychee.

Mutha kumwa kale ma compotes osaphatikizidwa ndi cocoa.

Beets, kaloti ndi anyezi ziyenera kuwotchera, kuwotcha kapena kuwotcha. Ngati masamba awa ali ofunika pa saladi, ndiye kuti ndikulimbikitsidwa kuti achekedwe.

Kumvetsetsa momwe mungachepetsere kulemera ndi insulin, ndikofunikira kuti muzidziwitsa mndandanda wazakudya zololedwa ndikudya zokha. Kuchepetsa ngakhale 5 - 10% ya kulemera kwake kudzasintha kwambiri mkhalidwe wamaumoyo ndikukulitsa chiwopsezo cha minofu ku mahomoni.

Anthu odwala matenda ashuga ayenera kugwirizana ndi endocrinologist. Sizingatheke kukana mankhwalawa posintha zakudya. Inde, nthawi zina, ndi chithandizo chamankhwala, chithandizo chokhala ndi mankhwala a metformin ndizovomerezeka.

Anthu odwala matenda ashuga komanso anthu omwe ali ndi vuto la insulin ayenera kumvetsetsa kuti ndizosatheka kusiya kudya mpaka zinthu zitakhala bwino. Apo ayi, zoyesayesa zonse zimakhala zopanda phindu. Pokhapokha ngati kuchuluka kwa magazi kuchitika, ayenera kusiyanitsidwa kwathunthu ndi zakudya:

• mikate yoyera, mkate wa pita, otayika, mapikidwe a chimanga,
• mpunga (kupatula zakutchire), mbatata, mapira, barele,
• ufa, wowuma,
• tchipisi, msuzi wosenda, obisala,
• pasitala
• maswiti, maswiti, wokondedwa,
• ma cherries, nthochi, zipatso zamzitini ndi zipatso,
• Mkaka wa kokonati
• kefir yokhala ndi mafuta osakwana 1.5%,
• ketchup
• mowa, zakumwa, vin, zakumwa, zakumwa zozizilitsa kukhosi komanso zakumwa zilizonse zokhala ndi shuga.

Mukawawonjezera pachakudyacho, ndiye kuti kusiya zovuta za insulin kumakhala kovuta. Ndi zakudya zoterezi, zidzachepa thupi, kotero kuchuluka kwa minofu yamafuta kumachepa ndipo chiwopsezo cha maselo kupita ku hormone chidzakulirakulira.

Popeza mwasankha kuthana ndi insulin, muyenera kukonza menyu mosamala. Ngakhale zakudya zosiyanasiyana zololedwa, kudya zokha ndizovuta. Kupatula apo, anthu ambiri amazolowera phala, mbatata, pasitala.

M'milungu iwiri yoyambirira yamankhwala, mumatha kudya khutu, soups kuchokera ku udzu winawake, avocado, dzungu. Cottage tchizi ndi yogati zitha kuphatikizidwa ndi zipatso / zipatso kuchokera pamndandanda wazakudya zabwino.

Ndikwabwino kupanga saladi kuchokera masamba ndi masamba. Sauerkraut imaloledwa.

Kusintha kumawoneka, chakudya chimakulitsa ndi phala la buckwheat, mpunga wophika watchire, oatmeal. Mkate wonse wa tirigu umawonjezeredwa. Menyu imatha kusinthidwa ndi borsch, curd soufflé, soups, yokutidwa ndi njere.

Madokotala amalimbikitsa, limodzi ndi wopereka zakudya, kuti apange menyu wazomwe zimachitika tsiku lililonse la sabata, mwinanso wodwalayo amakana kudya zakudya zotere mwachangu. Zowonadi, ndi mbale zochepa, ambiri patsiku lachitatu amayamba kudwala monotony. Ndipo amaswa zakudya zopanda pake.

Musanaganize momwe mungadye kuti muwonjezere chiwopsezo cha minyewa yamatenda am'mimba, muyenera kuonetsetsa kuti mukutsutsana ndi insulin. Zizindikiro za matenda am'mimba zimaphatikizapo:

• kugona pakudya,
• kuchuluka kwaulemu,
• kusokoneza chidwi
• kuchuluka kwa mafuta m'chiuno ndi m'mimba,
• kawirikawiri njala
• mavuto okhumudwitsa.

Ndi zizindikirazi, pimani mayeso athunthu.

Kuti mudziwe bwino, muyenera kuyang'ana:

• Kodi pali protein iliyonse mumkodzo?
• mulingo wa triglyceride
• shuga ndende
• Chiwerengero cha zabwino ndi zoyipa cholesterol.

Tsimikizani kukana minofu pogwiritsa ntchito mitundu yowerengedwa:

• HOMAIR sayenera kupitilira 2.7,
• Chitsimikizo cha CarO ndichoposa 0.33.

Ngati mfundo zawo zimakhala zapamwamba, ndiye kuti minofu yake imamwa bwino insulin. Pankhaniyi, mphamvu zonse ziyenera kulangizidwa kuti muchepetse kulemera kwa wodwala. Koma kumbukirani kuti muyenera kukhala okonzekera bwino kusanthula. Pokhapokha izi zitha kukhala zothandiza.

Pamaso sampuli yamagazi pakufufuza ndikofunikira:

• Maola 8-12 osamadya,
• musiye kusuta mphindi 30 musanatenge nkhaniyo,
• Pewani kuchita masewera olimbitsa thupi, kupsinjika musanachitike kusanthula.

Mankhwala aliwonse ayenera kuuzidwa kwa adotolo, amatha kusokoneza zotsatira za mayeso.

Odwala ayenera kudziwa kuti ngati wapezeka ndi insulin, suyenera kutaya mtima. Uwu ndi matenda oopsa, koma mutha kuthana nawo mothandizidwa ndi zakudya zoyenera zamatumbo ochepa, zolimbitsa thupi.

Muyenera kudya zakudya zopanda index ya glycemic. Zakudya zimayang'ana pa iwo. Ndi mawonekedwe a wodwalayo, menyu amakula. Malonda apakatikati a GI amaphatikizidwa. Kuchepetsa thupi ndi 10% kumapangitsa kukhala ndi thanzi labwino komanso kudalirika kwa wodwala.

1. 
   Vladislav, Vladimirovich Privolnev Diabetesic phazi / Vladislav Vladimirovich Privolnev, Valery Stepanovich Zabrosaev und Nikolai Vasilevich Danilenkov. - M: LAP Lambert Academic Publishing, 2013 .-- 151 p.
2. 
   Kamysheva, E. Insulin kukana matenda ashuga. / E. Kamysheva. - Moscow: Mir, 1977 .-- 750 p.
3. 
   Olsen BS, Mortensen X. et al. Kusamalira matenda a shuga kwa ana ndi achinyamata. Brosha, kusindikiza kwa kampani "Novo Nordisk", 1999.27 p., Popanda kutchula kufalitsidwa.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.

Malangizo othandiza

Kuti mukwaniritse zochizira zowonjezera, anthu omwe ali ndi insulin kukaniza komanso kulolerana kwa glucose (prediabetesics) amafunika kuphatikiza maphunziro aerobic ndi kulimbitsa thupi, pomwe pamagawo olimbitsa thupi, phunzitsani kwambiri komanso mwamphamvu kwambiri (8-12 ndi 6-8 kubwereza poyandikira), akuchita njira zingapo zolimbitsa thupi. Phunzitsani pafupipafupi, chifukwa mphamvu ya insulin imachepa pakatha masiku ochepa osaphunzitsidwa.

Akatswiri ochokera ku Examine.com amawona kuti m'mene minofu imagwira ntchito kwambiri, zimakulitsa chidwi cha insulin.

Ndikofunikira kutsindika kuti zomwe zimachitika pophunzira pafupipafupi zimatchulidwa kotero kuti insulivitityity imatha kukula mosasamala kanthu kuti munthuyo achotsa mapaundi owonjezera kapena ayi.Komabe, izi sizitanthauza kuti anthu onenepa kwambiri sayenera kutaya mafuta - malinga ndi asayansi aku Canadian Diabetes Association, mwa anthu onenepa kwambiri, ngakhale kutaya 5-10% ya kulemera kwawo kwathunthu kwamthupi kudzasintha thanzi ndipo kungakhale kofunikira kwambiri pakulimbana ndi insulin kukana.

Kukonzanso zakudya

Chimodzi mwazida zazikulu kwambiri pothana ndi insulini ndi kuchepa thupi, chifukwa chake ngati wonenepa kwambiri kapena wonenepa kwambiri, muyenera kuyichotsa. Izi zimatheka pokhapokha ngati mumatsatira dongosolo la zakudya zoperewera ndi zopatsa mphamvu.

Kodi pali zakudya zomwe zimathandiza kulimbana ndi insulin monga momwe tingathere? Kutsogozedwa ndi lingaliro labwino, owerenga ambiri anganene kuti zakudya zabwino zothandizira kuchepetsa kukana kwa insulin ndi chakudya chochepa chamafuta ndikuyang'ana kwambiri zakudya zomwe zili ndi index ya glycemic yotsika. Komabe, sayansi sinafikirebe pamapeto pake ngati zakudya zoterezi ndizothandiza kwambiri pakulimbana ndi insulin.

Inde, pali maphunziro ambiri omwe akuwonetsa kuti zakudya zamafuta ochepa zimakhala zabwino kwambiri kwa anthu omwe ali ndi insulin. Komabe, ambiri mwa maphunziro awa ndi ofooka, chifukwa anali oyambilira kapena osayang'anira bwino ndipo sanakhale nthawi yayitali; Kuphatikiza apo, m'maphunziro ambiri awa omwe anali nawo anali ochepera khumi.

Ponena za mayesero olamulidwa mwachisawawa omwe ali nawo opitilira muyeso, angapo alipo, ndipo maphunziro awa samangogwirizira lingaliro la mphamvu yopanda mphamvu ya "mafuta ochepa" okhala ndi GI yotsika polimbana ndi insulin.

Mu 2009, kafukufuku wopangidwa mwaulemu wazaka 1 adawonetsedwa m'magazini ya Diabetes Care, yomwe cholinga chake chinali kufananitsa zotsatira za zakudya zamafuta ochepa komanso zamafuta ochepa pazizindikiro monga glycemic control (A1C), kulemera, kuthamanga kwa magazi, komanso milingo ya lipid. Kuyesaku kunakhudza anthu odwala matenda ashuga a mtundu wa 105 (mtundu 2) onenepa kwambiri, omwe malinga ndi zakudya zomwe adapereka, adagawika m'magulu awiri.

Zotsatira zake, m'miyezi itatu yoyambirira, magulu onse awiri adawonetsa kuchepa kwakukulu mu A1C, komanso kuchepa thupi. Nthawi yomweyo, pachizindikiro cha chaka cha 1, panalibe kusintha kwakukulu pazisonyezo za A1C zamagulu onse. Pomaliza, akatswiri adati:

"Mwa odwala omwe ali ndi matenda a shuga a mtundu wachiwiri omwe amatsata mafuta ochepa kapena ochepa mafuta kwa chaka 1, kusintha kwofananira kwa A1C kumaonedwa."

Chiyeso china chazomwe chinapangidwa mwachisawawa chinapangidwa mu The Journal of the American Medical Association mu 2014. Cholinga cha kuyesereraku chinali kudziwa ngati index ya glycemic ndi kuchuluka kwa chakudya chamafuta zimakhudzanso zinthu monga matenda amtima komanso matenda ashuga. Pa kuyesereraku, anthu 163 onenepa kwambiri adapatsidwa zakudya zinayi, aliyense mwa omwe atenga nawo mbali akutsatira zakudya ziwiri mwa zinayi mwa masabata 5.

Zakudya zomwe zinali motere:
1) Zakudya zopatsa thanzi kwambiri (ma carbohydrate omwe amakhala 58% yazakudya zonse zopatsa mphamvu) ndi GI yama 65 65 (high GI),
2) Zakudya zamoto wokwera kwambiri ndi GI yamagulu 40,
3) Zakudya zama carb ochepa (ma carbohydrate a 40% a calories) okhala ndi GI yayikulu,
4) Zakudya zotsika kwambiri za carb.

Zotsatira zake, poyerekeza ndi chakudya chamafuta ambiri ndi GI yayikulu, chakudya chamafuta ambiri ndi GI yachepetsa chidwi cha insulini ndi 20%. Pamene asayansi adayerekeza zakudya zama carb otsika ndi ma GIs osiyanasiyana, palibe kusiyana pakumverera kwa insulin.

Poyerekeza zotsatira pakati pa njira zomwe zimasiyana kwambiri Zakudya

Zotsatira zomwe zakudya zothandiza kwambiri pakulimbana ndi insulin ndizochepa-carb, zakudya zochepa-GI zilibe umboni.

Mawu a chakudya chamafuta ochepa

Sitimanena kuti zakudya zama carb zotsika mtengo sizimagwira ntchito pakulimbana ndi insulin, koma zindikirani kuti asayansi sanapeze lingaliro pa nkhaniyi. Kuphatikiza apo, m'nkhani yaposachedwa yokhudza kufalitsidwa kwamafuta achilengedwe pakuchepetsa thupi, funso lidadzutsidwa kuti zakudya zomwe zimakhala ndi mafuta ochepa kwambiri zimatha kukhala zothandiza kwambiri kwa anthu omwe ali ndi insulin kukana ngati akufuna kuchepetsa thupi.

Mapeto - Zakudya zama carb zotsika mtengo zimatha kukhala zabwino kwa anthu omwe ali ndi insulin, koma osati chifukwa zimapangitsa kuti insulivity imve bwino kwambiri, koma chifukwa imathandiza anthu omwe ali ndi insulin kuti achepetse kulemera kwambiri. Kumbukirani - kuwonjezera chidwi cha insulin, zakudya zilizonse zomwe zingakuthandizeni kuthana ndi mapaundi owonjezera ndizoyenera.

Kusuta, kugona, komanso kumva za insulin

Osuta ali pachiwopsezo chachikulu chotenga insulin kukana kuposa osuta. Malingaliro awa adapangidwa ndi asayansi ochokera m'mayunivesite ambiri ndi malo azachipatala padziko lonse lapansi.

Posachedwa, mu magazini ya Annals of Cardiology mu February, asayansi aku France adawonetsa kafukufuku pomwe adawunika ngati kusuta kungakulitse chiopsezo chokhala ndi insulini. Kuyesaku kunapezeka ndi anthu 138 osasuta komanso osuta 162. Malinga ndi zotsatira za kafukufukuyu, zidapezeka kuti poyerekeza ndi osasuta fodya, omwe amasuta adawona kuchuluka kwambiri kwa glucose komanso insulin. Pomaliza, zidadziwika kuti:

"Zotsatira zathu zikuwonetsa kuti anthu omwe amasuta ali ndi mwayi wopeza insulin komanso Hyperinsulinemia kuposa omwe amasuta."
Ndemanga ya kukana insulini komanso prediabetes ndi asayansi ochokera ku National Institute of Diabetes, Digestive and Kidney Diseases akuti mavuto ogona, makamaka matenda obanika kugona (werengani zambiri za zomwe zili zowopsa pakufunsidwa kwathu ndi katswiri wazamankhwala). insulin kukana ndi mtundu 2 shuga.

Komanso mu 2010, kafukufuku wa asayansi aku Boston adawonetsedwa m'magazini ya Diabetes, yomwe idawonetsa kuti kusowa tulo (kugona kwa maola asanu) kwa sabata limodzi kungachepetse chidwi cha insulini.

Mutha kuphunzira za miyezo yakugona kwa anthu osiyana zaka kuyambira nkhani "Kugona: kufunikira, zoopsa za kusowa tulo komanso kugona mokwanira."

Kukana kwa insulin kumawonjezera mwayi wokhala ndi matenda osokoneza bongo, ndipo pambuyo pake, lembani matenda ashuga 2, omwe amagwirizana kwambiri ndi zovuta zina komanso matenda.

Siyani kusuta, kusapereka tulo, kusanthula zakudya zanu, kuchepa thupi komanso kuwonjezera masewera olimbitsa thupi nthawi zonse. Ndi njira iyi yokha yomwe mungathe kuthana ndi insulin, kuletsa kukula kwa prediabetes ndipo, pomaliza pake, matenda a shuga palokha, ndipo nthawi yomweyo musinthe mawonekedwe anu.

Osakhala kwakanthawi

Kukhala pansi kwakanthawi kumawonjezera kukana insulin.
Kafukufuku wasonyeza kuti ngati mungakhale tsiku limodzi mutakhala pachimpando, zimachepetsa chidwi cha thupi pakupezeka ndi insulini.
Chizindikiro chodziwika bwino cha matenda ashuga ndi chakuti munthu akagona, amakhala ndi chodabwitsa mumiyendo yake - kumva kogwira.
Izi ndichifukwa choti minyewa simagwira kwa nthawi yayitali.
Mendo umayenda ngati "insulin pump".
Izi zili ngati kudya chakudya. Minyewa contractions imalimbikitsa kulowa kwa glucose m'maselo.
Ndipo tikakhala pampando, izi, zoona, sizichitika.
Kafukufuku wina adawonetsa kuti kuchepa kwa ntchito kwa nthawi yayitali kwa anthu omwe samachita masewera olimbitsa thupi nthawi zonse kumakhala ndi zotsatira zoyipa zamphamvu za insulin kuposa omwe amakhala olimbitsa thupi kwambiri.
Chifukwa chake, ngati mukugwira ntchito muofesi momwe mumakhala zambiri, ndibwino kuti muzichita masewera olimbitsa thupi nthawi zonse.

Kusala kudya kwakapakati

Kafukufuku wina akuwonetsa kuti zolimbitsa thupi zolimbitsa thupi (pamimba yopanda kanthu) zimakongoletsa chidwi cha insulini kuposa nthawi zonse.
Izi ndi zomveka.
Mukamachita masewera olimbitsa thupi pamimba yopanda kanthu, masitolo amisempha am'mimba amatha mofulumira.
Zotsatira zake, pakudya kotsatira, thupi silidzakhalanso ndi kuchuluka kwa glycogen ndipo, chifukwa chake, mahomoni adzamasulidwa pang'ono.
Zakudya zamtunduwu zimapangidwa mwapadera kuti ziziphunzitsidwa ngati ali ndi njala. Kafukufuku wambiri awonetsa kuti kusala kudya kwakanthawi kumakulitsa chidwi cha insulin.

Kuchepetsa kudya kwa fructose

Sitikunena za maapulo kapena zipatso zina.
Inde, maapulo amakhala ndi kuchuluka kwambiri kwa fructose poyerekeza ndi zipatso zina, koma izi ndizosiyana kwambiri ndi momwe mungagwiritsire fructose padera.
Fructose (komanso glucose) amamangidwa pazipatso ndi ulusi.
Mwanjira ina, alibe mphamvu pamphamvu pa glycemic index monga fructose yokha.
Izi sizatsopano. Aliyense amadziwa za kuopsa kwa fructose ngati chida chokha. Koma chomwe chili chofunikira ndi kuchuluka kwa zomwe timadya.
Zakumwa zotsekemera zotsekemera zimakhala ndi mitundu yambiri ya fructose.
Monga zakumwa zothira shuga.
Onetsetsani kuti mwawerenga zolemba za tiyi, zamasewera ndi zakumwa zina zambiri zotsekemera.
Pochulukirapo, izi sizibweretsa mavuto ambiri. Koma muyenera kukumbukira kuti fructose imachulukitsa kukana kwa insulin.
Ndikwabwino kuti muzidya ngati zipatso.
Olemba mabuku ena akuti kudya zipatso zonse ngakhale kumathandizanso kukana insulin.

Mulingo woyenera wa magnesium m'thupi

Zikafika pakuwongolera insulin sensitivity, magnesium imatha kutchedwa chida chamatsenga.
Ichi ndiye chinthu chofunikira kwambiri chomwe chimafotokozera kugwira ntchito kwa mahomoni.
Magnesium ndiyofunikira zonse kuti mayamwidwe oyenera a glucose komanso malamulo a insulin.
Anthu omwe ali ndi insulin amakana mchere wambiri mu mkodzo.
Izi ndi chifukwa chakuti sizingatengeke kupita ku maselo chifukwa zimachotsedwa m'thupi.
Komabe, chifukwa cha kuchuluka kwa magnesium, maselo samayankha moyenera insulin.
Chifukwa chake, kuchepa kwa magnesium kumayambitsa kukana kwa insulin.
Kafukufuku wina adapeza kuti chiopsezo chokhala ndi matenda ashuga ndichofanana kuchuluka kwa magnesium m'madzi akumwa.
Magulu abwino kwambiri a magnesium ndiwo zamasamba obiriwira, masamba am'nyanja, komanso mankhwala azakudya komanso zopatsa thanzi..
Mlingo woyenera wa magnesium kwa akuluakulu ndi kuyambira 300 mpaka 450 mg patsiku. Kwa othamanga, mpaka 700 mg ndizothandiza.

Kafukufuku wina adawunika zotsatira za 1, 3, ndi 6 magalamu a sinamoni patsiku kwa anthu omwe ali ndi matenda a shuga a 2.
Pambuyo pa masiku 40, ofufuzawo adapeza kuti m'magulu onse atatuwa panali kuchepa kwakukulu kwa shuga wamagazi, zomwe zikusonyeza kuti maselo amayankha bwino insulini.
Kusiyana kokhako kunali kuti pagulu lomwe limatenga magalamu 6 a sinamoni patsiku, zotsatira zake zidatchulidwa.
Mulingo woyenera mwina ndi pafupifupi magalamu atatu a sinamoni patsiku.

Pewani kudya zakudya zopatsa mphamvu

Dziwani kuti ngati mukumva zamtundu wa insulin, ndipo mumachita masewera olimbitsa thupi pafupipafupi, ndiye kuti kuwonjezereka kwa chakudya chamafuta kumangopindulitsa.
Kafukufuku akuwonetsa kuti pophunzira kwambiri, kudya zakudya zamafuta ochulukirapo amatsitsa cortisol, kumawonjezera testosterone mwa amuna, ndikuchita zinthu zina zambiri zabwino.

Ndipo komabe, ngati mukusunga insulini, ndiye njira imodzi yabwino kwambiri yosinthira chidwi cha insulini ndikuchepetsa kudya kwanu kwa mafuta.

Kapena muchepetse kudya wowuma.
Chikho chimodzi cha nyemba chimakhala ndi calcium yemweyo monga kapu imodzi ya mpunga.
Zinthu zonsezi ndi zosakhwima, koma nyemba zimakhala ndi CHIKWANGWANI chambiri motero siziyambitsa kulumpha kwakuthwa mu shuga.
Mpunga (ngakhale bulauni) imatha kukhala kuvulaza kwenikweni ngati simukuletsa insulini.
Kusiyanako kumakhala mu fiber.
Zomwezi zimaphatikizanso zipatso.
Zipatso, monga lamulo, zimakhala ndi mitundu yambiri ya fiber ndipo zimachepetsa kulumpha mu insulin, zomwe zimakonda kupezeka ndi chakudya monga mpunga ndi mbatata.
Ndipo komabe, kuchepetsa chakudya chamagulu ochulukirapo (pansipa 10% ya zopatsa mphamvu zonse) sizotheka.
Izi zimatha kuyambitsa vuto lomwe limatchedwa physiological insulin kukana chifukwa maselo samapeza glucose wokwanira.
Ndipo ziwalo monga bongo zimangodya glucose (ndikofunikira kuti apulumuke).

Zotsatira Zofunikira

Izi ndizosiyana ndi chitsogozo chowonjezera chakuchulukitsa kwachilengedwe cha insulin.
Pali njira zina zambiri zothandiza.
Koma thupi laumunthu ndilopadera, ndipo tonse ndife osiyana wina ndi mnzake.
Kwa ena, china chake chimagwira bwino, koma kwa ena, sichichita. Ndiye china chidzachita.
Mwachitsanzo, kuphatikiza monga kuphunzitsidwa mphamvu kapena Cardio, kuphatikizidwa ndi kukanidwa kwa wowuma wambiri, kudzaperekadi zotsatira zabwino.
Mfundo ina yofunika: ngati muli ndi mafuta ochulukirapo am'mimba pamimba, ndiye kuti mwachepetsa chidwi cha mahomoni. Nthawi yomweyo, pakhoza kukhala kutulutsa magazi mutatha kudya mapuloteni kapena zakudya ndi kugona ndikatha kudya.
Izi zimatha mukadzapezanso insulin sensitivity.

No. 18. Landirani kuchuluka kokwanira kwa magnesium.

Magnesium ndi michere ya insulin sensitivity, chifukwa imagwira ngati chilengedwe "chogwirizira" chomwe chimakhudza maselo a insulini mu cell iliyonse mthupi.

Zakudya zomwe zili ndi magnesium ndizophatikiza masamba, makamaka ma Swiss beets, nthanga (dzungu ndi nthangala za sesame), mtedza (amondi, ma cashews) ndi broccoli.

No. 19. Gwiritsani ntchito kukhuthala kolimba.

Nthawi zambiri, zakudya zamagulu ochulukirapo zimachulukitsa shuga m'magazi anu mwachangu komanso mwachangu. Komabe, mafuta ena okhala ndi zinthu zambiri zotchedwa starch zosagwira, ma michere wamba mu chimbudzi chathu samayankha ndipo samakumbwa. Kuchita kwa shuga m'magazi pazakudya zotere kumachepera.

Zotsatira zake, zakudya zomwe zimakhala ndi wowuma osagonjetseka zimakumbwa ndi zopatsa mphamvu ndipo nthawi yomweyo zimapangitsa kuti insulini imve. Gwiritsani ntchito kawiri. Njira yosavuta yodalirika yokhala ndi wowuma yotsika ndikuwonjezera wowuma wa mbatata ku chakudya chanu, kuponyera pang'ono pang'onopang'ono papuloteni kapena yogati.

No. 20. Cook, ozizira komanso wokonzanso chakudya - izi zimawonjezera kuchuluka kwa kukhuthala kosagwira.

Mutha kuwonjezera kuchuluka kwa wowuma osagwirizana ndi chakudya chamafuta ndikuwuphika, kuziziritsa, ndikuwotha nawonso. Njirayi imasintha kapangidwe kazakudya zomanga thupi m'zinthu zonse kuchokera ku pasitala kupita ku mkate, kuchepetsa zomwe zimachitika m'magazi. Yesani izi ndi mbatata, mbatata yokoma, oatmeal, mpunga ndi chakudya china chilichonse chopatsa thanzi.

Chiwerengero 23.Patsani nthawi yokwanira kugona.

Ndikokwanira kungogona mokwanira kamodzi kokha kuti mphamvu ya insulin ithe kuchepa chifukwa cha kuchuluka kwa mahomoni opsinjika. Kusowa tulo kumatipangitsa kufunafuna zakudya zokhala ndi chakudya chamagulu ambiri, koma titatha kudya zotere zimangokulirapo chifukwa kulolera kwa glucose kwachepa. Nthawi iliyonse mukagona mokwanira, samalani kwambiri ndi zomwe mumasankha zakudya ndipo yesetsani kuchita bwino kuti mumve insulin.

No. 24. Pewani zosewerera.

Chakudya chomwe chimakokedwa musanagone nthawi zambiri chimakhala ndi chakudya chamafuta, chimakulitsa mulingo wa insulinamene amagogoda zamatsenga tsiku ndi tsiku. Mkulu insulin yambiri imawonjezera kugona chifukwa chakuti melatonin, timadzi tulo timene timagona, timamasulidwa tikangotsitsa ma insulin ochepa. Munthawi yochepa, mumakhala ndi nthawi yotanganidwa, koma ngati mumangodya chakudya musanagone, mutha kusintha momwe muliri wa mahomoni.

Ayi. 25. Osangokhala nthawi yayitali.

Kutalika nthawi yayitali mutakhala pansi kumachepetsa mphamvu ya insulin, ngakhale mutamachita masewera olimbitsa thupi ndikwaniritsa zinthu zonse zomwe zili pamndandandandawo. Mwachitsanzo, masiku atatu okha a moyo wokhalitsa pakati pa achinyamata, omwe amakhala akugwira ntchito adabweretsa kutsika kwakuthwa kwa insulin, ndipo omwe adaphunzirawa adapeza mafuta am'mimba.

Sizofunikira kuyendetsa mabwalo mozungulira block. Ingodzutsani ndikuyenda pang'ono mphindi 30 kapena 60 zilizonse, kapena yesani kugwira ntchito mutayimirira.