Zakudya zopatsa thanzi ndi kuchuluka kwa insulini m'magazi: zopangidwa sabata limodzi

Sikuti aliyense amadziwa momwe insulini imakhudzira thupi. Koma anthu ambiri amadziwa kuti iyi ndi timadzi tomwe kuperewera kumayambitsa kukula kwa matenda ashuga. Komabe, sikuti ndizowononga zokha, komanso kuwonjezerapo zinthuzo ndizovulaza anthu.

Insulin yayikulu imayamba chifukwa cha kupundika kwa kapamba, komwe kumapangitsa kukula kwa shuga m'magazi ndikuwonekera kwa hypoglycemia. Izi zimakhudza kulemera, ndipo zikukula mwachangu. Mutha kupewa kukula kwa kunenepa kwambiri ndikulemba matenda ashuga a 2 kudzera mu mankhwala osokoneza bongo komanso zakudya zapadera.

Zakudya zoyenera ndi insulin yowonjezera imachepetsa kukula kwa mahomoni ngakhale popanda kugwiritsa ntchito mankhwala. Zakudya zamankhwala zimathandizira kupewa kupezeka kwa hypoglycemia ndi kulephera kwa metabolism ya carbohydrate. Koma musanaphunzire za malamulo azakudya, muyenera kumvetsetsa momwe chitukuko cha hyperinsulinemia chimakhalira.

Chifukwa chiyani insulin imakwera?

Insulin ndi timadzi tating'onoting'ono tomwe timatulutsa. Ntchito yake yayikulu ndikukhazikitsa magawo a shuga m'magulu amthupi.

Koma kuchuluka kwa insulini kuyenera kupangidwa? Voliyumu imadziwikiridwa ndi machitidwe awiri. Maselo omwe amawongolera kupanga insulin amayankha shuga mumtsinje wamagazi ndi kuthamanga komwe glucose amasintha.

Ngati shuga wamagazi ndiwambiri kwambiri, zomwe zimachitika mutatha kudya, kapamba amapanga insulin. Ikuwunikanso momwe kuchuluka kwa shuga kumachepera.

Kuchuluka kwa mahomoni opangidwa kumatengera kutsika kwa shuga wamagazi. Chifukwa chake, pang'onopang'ono shuga akamakakamizidwa, ndiye kuti kuchuluka kwa insulini kudzatsekedwa ndi kapamba.

Chifukwa chake, chomwe chimatsogolera, chifukwa chomwe msambo wa insulini umakwera, ndikuchepetsa shuga pang'onopang'ono ndi maselo amthupi, omwe ndi mtundu wa shuga wachiwiri. Ndi matendawa, kagayidwe kazinthu kena kamasokonezedwa:

Ma insulin receptors amasiya kudziwa mahomoni, chifukwa chake insulin sichita ntchito yake mokwanira.
Mukatha kudya odwala matenda ashuga, kuchuluka kwa shuga mumtsinje wamagazi kumachepetsa pang'onopang'ono.
Chifukwa cha kuchepa kwapang'onopang'ono kwa shuga m'magazi, kapamba amayamba kupanga gawo lina la mahomoni, ndipo kuphatikiza kwake kumakhala kwakukulu kwambiri.

Palinso chifukwa china chomwe chingakhudze kuchuluka kwa insulin.

Awa ndimtundu ngati zotupa zopangidwa kuchokera ku ma cell omwe ali ndi vuto lopanga mahomoni. Ngakhale kuphwanya kotereku kumachitika kawirikawiri.

Kodi kudya ndi kufunikira ndi chiyani?

Ndi prediabetes komanso koyambirira kwa chitukuko cha matendawa, zizindikiro zowawa nthawi zambiri zimakhala zopanda. Mavuto owopsa a matenda ashuga (retinopathy, arthropathy, neuropathy) amakula pang'onopang'ono kwa nthawi yayitali osachititsa kuti wodwalayo asamve bwino.

Ngati zakudya sizitsatiridwa ndi insulin yowonjezereka m'magazi, munthu ayenera kukhala wokonzekera chitukuko cha zotsatira zingapo. "Mbali" yoyambayo ndikutuluka kwa mawonekedwe a insulin-osadalira wina.

Zikondwerero sizingagwire ntchito mowonjezera. Zotsatira zake, kufooka kwa maselo kumachitika, ndipo kuchuluka kwa mahomoni m'magazi kudzachepa. Izi zikuthandizira kufunikira kwa insulini kwa moyo wonse, komwe kumawongolera kagayidwe kazakudya.

Anthu odwala matenda ashuga omwe safuna kudya moyenera amayenera kumwa mankhwala ambiri nthawi imodzi, kuphatikizapo sulfonylureas, omwe amachititsa kuti timadzi tating'onoting'ono timene timapangitsa kuti magazi azisungika. Mankhwalawa amalipiritsa kagayidwe kazakudya, koma amathandizira kutuluka kwa matendawa kukhala fomu yodalira insulin.

Ngati zakudya sizitsatiridwa, odwala matenda ashuga amayamba mavuto obwera mochedwa:

kusintha kwina
kuwonongeka kwa miyendo, nthawi zambiri kumatha ndi kudula,
kulephera kwa impso
Kuchepetsa chiyembekezo chamoyo
pafupipafupi stroko komanso mtima.

Kudya ndi insulin yowonjezereka sikungachiritse matenda ashuga kwathunthu. Koma ndiye maziko othandizira matendawa, chifukwa zakudya zoyenera zimathandiza kuchepetsa shuga wamagazi ndikuchepetsa kupanga insulin.

Ngati mumadya zakudya zina zokhala ndi matenda ashuga, mutha kuchepetsa thupi. Kupatula apo, kusokonezeka kwa kagayidwe kazakudya kumachitika ndi kunenepa kwambiri. Munthu wodyeka pang'ono amakhala kuti insulin imakana.

Zakudya zinanso zimakuthandizani kuti muchepetse chiopsezo chokhala ndi zovuta za matenda ashuga ndikuwongolera zomwe zimachitika m'thupi.

Zololedwa ndi Zoletsedwa

Anthu odwala matenda ashuga amatha kupanga okha menus kwa sabata limodzi. Koma akuyenera kudziwa zomwe zopanga insulin m'magazi kuti zichuluke kapena kuchepa. Ndikofunikanso kuonetsetsa kuti chakudyacho ndichabwino komanso chokwanira.

Ndikofunikira kukana kutenga mchere wambiri. Zovomerezeka ndizovomerezeka mpaka magalamu 10 patsiku.

Zakudya zoletsedwa ndizopatsa shuga ndi maswiti okhala nazo, zakudya zokazinga komanso zamafuta. Simungathe kudya zokometsera ndi chakudya, zokuthandizira zonunkhira.

Zinthu zina zomwe zimawonjezera insulin ya magazi:

Confectionery
mowa
zipatso zokoma (nthochi, mphesa, zoumba),
wokondedwa
kuphika, makeke, mkate woyera,
timadziti mumapaketi, sopo wokoma ndi zakumwa.

Kuti insulini isachuluke ndipo kulemera kowonjezereka sikupezedwa, ndikofunikira kuti zitsimikizire kuti kuchuluka kwa kalori kwambiri pazakudya za tsiku ndi tsiku za bambo ndi 2300 kcal, kwa akazi - mpaka 1500 kcal, mwa mwana - kuyambira 1200 mpaka 1950 kcal.

Kuchepetsa insulini m'magazi, zakudya zomwe zimakhala ndi zopatsa mphamvu zochepa za calorie ndi index yotsika ya glycemic zimaphatikizidwa muzakudya. Kodi ndi zinthu ziti zomwe zili mgululi?

Awa ndi mazira omwe amatha kuwiritsa kapena kuwaphika kuchokera kwa iwo amamu othira. Zakudya zoterezi zimaloledwa kudyedwa katatu pa sabata.

Zakudya zamtundu wa nsomba ndi nyama zopanda khungu zimathandizanso kuti achepetse thupi. Kudya nsomba zamafuta ndizololedwa, koma mpaka kawiri pa sabata.

Zakudya zina zomwe zimachepetsa insulin:

pafupifupi ndiwo zamasamba zilizonse, kupatula zokhazokha,
zipatso zowawasa
mbewu zonse za tirigu (nguluwe, mpunga wa bulauni, tirigu, oats),
mbewu za mpendadzuwa, soya, tirigu (watumphuka),
mafuta amkaka ochepa.

Insulin yayikulu komanso kunenepa kwambiri ndizogwirizana kwambiri, motero zinthu zina zonse zitha kudyedwa, koma pang'ono. Ndikwabwino kukana chakudya chamadzulo, ndipo musanapite kumaloledwa kumwa kapu ya kefir.

Payokha, ndi koyenera kuwunikira zinthu zomwe zimakhala ndi insulin ya chilengedwe. Izi zikuphatikizapo Yerusalemu artichoke, squash ndi dzungu. Masamba a Blueberry amakhalanso ndi insulin yachilengedwe. Zakudya zotere zimachulukitsa kuchuluka kwa mahomoni m'magazi, choncho ziyenera kugwiritsidwa ntchito mosamala komanso magawo ang'onoang'ono.

Kudziwa mndandanda wazinthu zololedwa komanso zoletsedwa, mutha kupanga mndandanda wazomwe mungakwanitse. Zikuwoneka ngati:

Choyamba kadzutsa - ena oyera obera, oatmeal mkaka wopanda shuga, tiyi ndi stevia.
Chakudya chamasamba - anaphika wobiriwira wobiriwira.
Chakudya chamasana - masamba ochepa kapena msuzi wa nyama, nkhuku yofewa kapena nyama yodulidwa, uzvar, masamba ophika.
Zakudya zazing'ono - 200 ml ya kefir yokhala ndi ma biscuit cookies, tchizi chamafuta pang'ono ndi zipatso.
Chakudya chamadzulo - mpunga wa bulauni ndi fillet ya nsomba, masamba, msuzi wa phwetekere.

Zopatsa thanzi komanso zoyenera kutsimikiza pa hyperinsulinemia

Munthu akachulukitsa insulini, samva kufooka, maonekedwe ake akuipiraipira, komanso kukalamba kwa thupi kumathandizira. Chizindikiro china cha hyperinsulinemia ndi matenda oopsa.

Pofuna kupewa kupitirira kwa zizindikiro zomwe zili pamwambapa, ndikofunikira kuphunzira malamulo atatu ofunikira pakudya - musadye chakudya chamadzulo pambuyo pa 18 00, idyani zakudya zamagulu ochepa komanso chakudya chamafuta musanadye nkhomaliro, zakudya zamafuta ochepa ndizomwe zimaloledwa kudya chakudya chamadzulo.

Chinthu champhamvu chomwe chikukulitsa kukula kwa hyperinsulinemia ndi njala. Pakati pa chakudya, yopuma sayenera kupitirira maola atatu. Chifukwa chake, muyenera kunyamula chakudya chosafunikira (maapulo, ma cookie odya).

Osati zakudya zokha zopatsa insulin. Zimathandizanso kumwa khofi, zakumwa zoledzeretsa komanso kusuta. Zonsezi zimakhumudwitsa kagayidwe kachakudya ndikuwonjezera index ya glycemic.

Komabe, insulini yotsika imakhudzanso thupi, zomwe zimatha kukhala ndi hyperglycemia ndi hypoglycemia, yomwe ana amatengeka kwambiri, chifukwa amakhala olimbikira ndipo amatha kudya mphamvu mosavuta. Pofuna kuti muchepetse kuchepa kwambiri kwa ndende mu thupi musanayambe kuchita masewera olimbitsa thupi, munthu wamkulu ndi mwana ayenera kudya zakudya zopatsa mphamvu ndi zopatsa mphamvu zopatsa mphamvu.

Kuti muchepetse shuga, ndikulimbikitsidwa kuti nthawi ndi nthawi muzidya zakudya zamafuta ambiri a omega-3. Iyi ndi nthanga ya maungu, mafuta a nsomba ndi mafuta opendekeka.

Chromium ndi gawo lina lofunikira lomwe limalepheretsa kukula kwa hyperinsulinemia. Izi zofufuza zimapezeka mu zipatso, nsomba zam'madzi, masamba ndi mtedza.

Kuphatikiza pa chakudyacho, pamene ziwalo zimatulutsa insulin yambiri, madokotala amatenga Duphaston. Zotsatira za mankhwalawa ndizofanana ndi mphamvu ya progesterone. Mukamamwa mankhwalawo, kulemera kumatayika msanga.

Wodwala wodwala matenda a shuga akumwa mankhwalawa akuti wataya ma kilogalamu 4 pa sabata. Ndemanga zina zokhudza chida ichi ndi zabwino.

Mankhwalawa nthawi zambiri amaphatikizidwa ndi zovuta. Mapiritsi amamwa kawiri patsiku pa 10 mg kwa miyezi 3-6. Koma mukamwa Duphaston, mutu, kuchepa kwa magazi, zotupa za m'mimba ndi zotsatira zina zitha kuwoneka, choncho chithandizo chikuyenera kuyang'aniridwa ndi achipatala.

Momwe mungachepetse insulin kudzera m'zakudya zomwe zafotokozedwa mu kanema m'nkhaniyi.

Ubwino wakudya wokhala ndi insulin yambiri

Kukhala ndi moyo wathanzi komanso zakudya zoyenera pamaso pa izi zingakuthandizeni:

kutsika kwa insulin
sinthani kunenepa kwambiri
kuthamanga kwa magazi
m'mitsempha yamagazi.

Chofunikira kwambiri ndikuti zakudya zomwe zimaphatikizidwa ndi zovuta zomwe wodwala amathandizira kupewa matenda ashuga! Uku ndi matenda oopsa.

Zakudya Zabwino

Hyperinsulism imafuna chakudya chopatsa thanzi kwa odwala: osachepera kasanu patsiku. Muyeneranso kuyang'anira kuchuluka kwa chakudya chamafuta: pafupifupi magalamu 150 patsiku. Kwa wodwala aliyense amene amakafunsira, dokotala ayenera kupanga zakudya zomwe azidya, zomwe ndi izi:

Munthu iyemwini amawunika kuchuluka kwa chakudya chamafuta omwe amadyedwa ndi iwo.
Wodwala amayenera kuwongolera kuchuluka kwa chakudya chomwe chimadyedwa patsiku.
Munthu ayenera kusiyiratu kumwa mowa.
Kukana shuga. Ngati izi zimadzetsa vuto lalikulu kwa munthu, kugwiritsa ntchito zotsekemera kumaloledwa.
Kukana mchere. Soseji ndi zakudya zoperekera zakudya siziyenera kuperekedwa kuchakudya.
Kumwa madzi ambiri.

Awa ndi malamulo omwe ayenera kuwonetsetsa mosamalitsa ndi insulin yowonjezereka.

Zopangira zazikulu ndi ziti?

Ogulitsa amapereka zakudya zosiyanasiyana. Ayenera kusankhidwa mosamala, chifukwa si onse omwe amatha kupindulitsa munthu. Mwa zina mwazinthu zomwe zimayenera kukhala mgulu la anthu omwe ali ndi insulin yambiri, izi ndizodziwika:

zopangidwa zopanda mkaka,
mpunga wa bulauni
mbande za tirigu
soya
chinangwa
nyama yokonda
mazira
masamba - beets yoyera, letesi, kabichi, kaloti, broccoli, dzungu ndi phwetekere, zukini (mndandanda watsala ndi izi),
zipatso - apulo ndi peyala, chivwende ndi mandarin, vwende ndi lalanje, kiwi, papaya, mango (mndandanda watsala ndi izi),
zipatso: buliberries, masamba ena kapena sitiroberi (mndandanda uli wonse pamenepa)
zakumwa: madzi opanda mipweya, madzi a zipatso, zakumwa zakumwa.

Ndikofunikira kwambiri kuti zakudya za odwala zimaphatikizidwa ndi masewera olimbitsa thupi. Amaphatikizapo kuyenda kuyambira mphindi 30 mpaka 40, zomwe zimachepetsa muyeso kwambiri.

Kuyenda sikuthandiza kokha kuchokera pamalingaliro awa, amasintha malingaliro a munthu, kumamuthandiza kudekha ndikuganiza zirizonse, kuphatikiza thanzi lake, m'malo abwino - m'malo abwino.

Wodwala sasankha yekha zakudya ndi masewera olimbitsa thupi: chilichonse chikuyenera kuvomerezedwa ndi adokotala, chifukwa aliyense ndi munthu payekha. Dotoloyo, poganizira chakudya chomwe wapatsidwa, amatchulanso za wodwala ndi msinkhu wake.

Zakudya za insulin zokwanira m'magazi: zakudya, zakudya, kuwunika ndi zotsatira

Kuwonjezeka kwa insulini m'magazi kumachitika chifukwa chakufooka kwa kapamba, kamene kamatulutsa timadzi timeneti.

Ndipo popeza insulini imakhudzana mwachindunji ndi shuga, hypoglycemia imatha kuchokera pakuwonjezeka kwake. Nthawi zambiri, kuchuluka kwa insulin kumawonedwa mwa anthu onenepa kwambiri, ndipo kungayambitse kukula kwa matenda ashuga.

Kuti muthane ndi vutoli pamafunika chithandizo chamankhwala champhamvu komanso kutsatira kwambiri zakudya.

Zolinga za chakudya

Zakudya zomwe zimakhala ndi insulin yambiri m'magazi ziyenera kuthandiza kukhazikika pamlingo wa timadzi timeneti. Kuti muchite izi, ndikofunikira kwambiri kupewa kuti magazi asinthe kwambiri.

Ngakhale chakudya chokhazikika chimawonjezera shuga, ndipo poyankha, thupi limatulutsa insulini yambiri.

Munthu akadya zakudya zokhala ndi index yayikulu ya glycemic (shuga, makeke, maswiti), kudumpha kumeneku kungakhale kofunika kwambiri. Chifukwa chake, malonda oterewa samachotsedwa mu chakudya.

Komanso, kumva kwamphamvu njala kumakhala kosavomerezeka, momwe mulingo wa shuga, m'malo mwake, umagwa kwambiri, komwe kungayambitse hypoglycemia. Chifukwa chake, zakudya ziyenera kumangidwa kuti pasakhale mipata yayikulu pakati pa chakudya.

Zakudya za caloric za tsiku ndi tsiku zimakhalanso zochepa, chifukwa nthawi zambiri ndi insulin kukana kumakhala kulemera kwakukulu komwe kumayenera kutayika kuti zitheke mankhwala. Chifukwa chake, chakudyacho chimapereka njira yolumikizirana yothetsera vutoli.

Malamulo Ofunika

Mofulumira momwe mungakwaniritsire zotsatira zabwino kumalola kutsatira malamulo angapo pa bungwe la zakudya. Athandizanso kupanga chakudya komanso kuthetsa zizindikiro zomwe zimakhudzana ndi hypoglycemia. Malangizowa akuyenera kutsatiridwa mpaka kuchira kwathunthu.

Shuga ndi zakudya zokwanira mkati mwake zimatha kuletsedwa mwamphamvu kwambiri. Zomwezi zimagwiranso kwa zakumwa zotsekemera za kaboni komanso timadziti tomwe timatulutsa.
Maziko azakudya ayenera kukhala zinthu zomwe zili ndi index yotsika ya glycemic, popeza ndizomwe zimapereka kukhumudwa kwa nthawi yayitali ndipo ndizothandiza kwambiri kupewa kuchulukana mwadzidzidzi m'magazi a magazi.
Njala pankhaniyi ndi mdani. Chifukwa chake, kupuma pakati pa chakudya sikuyenera kupitirira kuposa maola 2-3. Nthawi zonse pazikhala chakudya pang'onopang'ono - apulo kapena bar.
Muyenera kusiya khofi ndi zizolowezi zoipa. Kusuta kumaphwanya njira yofananira ya kagayidwe kachakudya, ndipo zakumwa zoledzeretsa zili ndi chidziwitso chachikulu cha glycemic. Caffeine imathandizanso kupanga insulin, yomwe imayenera kuchepetsedwa.
Pamaso zochita chilichonse chakuthupi, ndikofunikira kudya zopatsa mphamvu zama calorie ochepa kuti muchepetse kwambiri shuga.
Zakudya zamafuta ambiri a Omega-3 (mafuta owonda, mafuta am'madzi, nthanga za maungu, ndi zina) zimathandizira kusintha ndikukhazikitsa shuga.
Ndikofunikira kuti pakhale chromium yambiri mthupi. Mochulukitsa, chinthu ichi chimapezeka mu nsomba zam'nyanja, mtedza, masamba atsopano ndi zipatso.

Zothandiza kwa thupi sizolimbitsa thupi kwambiri. Koma ngakhale masewera olimbitsa thupi sangathe kuchitika pamimba yopanda kanthu, musanalore kulimbitsa thupi, muyenera kuluma. Kuchita masewera olimbitsa thupi kumathandizira kuchepetsa kuchuluka kwa insulin komanso kuwonda.

Zotheka ndi zomwe sizingachitike

Zosankha zamlungu uno zimapangidwa palokha. Zakudyazo ziyenera kukhala zokwanira komanso zoyenera, chifukwa zakudya zimayenera kutsatira kwa nthawi yayitali.

Kuchuluka kwa mchere sikuyenera kupitirira 10 magalamu patsiku. Zakudya zamafuta ndi zokazinga zimapewedwa kwambiri. Osagwiritsa ntchito zokondweretsa, komanso zinthu zomwe zili ndi chowonjezera.

Zakudya za calorie tsiku lililonse zimakhala pafupifupi 2300 kcal.

Maziko a menyu azikhala malonda okhala ndi index yotsika ya glycemic:

nyama zowonda, nkhuku zopanda khungu,
nsomba zamafuta, koma osaposa nthawi 1-2 pa sabata,
masamba aliwonse, okhuthala - ochepa,
osati zipatso zokoma kwambiri, mchere ndi zakumwa zake,
mazira owiritsa kapena mafuta owira (katatu pa sabata),
mafuta ochepa mkaka,
mbewu zonse za chimanga (oats, tirigu, mpunga wa bulauni),
soya ndi zakudya kuchokera pamenepo,
mbewu zamera za tirigu, soya, mpendadzuwa.

Pofuna kutsekemera mbale, muyenera kugwiritsa ntchito zotsekemera zapamwamba kwambiri. Mutha kudya maswiti ndi maswiti a odwala matenda ashuga.

Mndandanda wazinthu zoletsedwa:

shuga, maswiti, confectionery,
uchi, mararmade, amasunga ndi mafuta osakaniza ndi shuga,
misuzi
mitundu yonse ya zakumwa zoledzeretsa,
buledi watsopano, buns, makeke,
nyama yamafuta ndi yokazinga,
zipatso zokoma kwambiri: mphesa zamphesa, mphesa, nthochi.

Zogulitsa zina zonse zimadyedwa pang'ono. Mwa njira zophikira, amakonda kupatsa zakudya. Kudya kwambiri mochedwa sikulimbikitsidwa, koma musanagone mumatha kumwa kapu ya mkaka kapena chakumwa cha lactic acid.

Zitsanzo tsiku lililonse zitha kukhala izi:

Chakudya cham'mawa: oatmeal mkaka wopanda shuga ndi batala wowonjezereka, tiyi wopanda mafuta, osokoneza.
Chakudya chamadzulo: anaphika wobiriwira wobiriwira.
Chakudya chamasana: msuzi wokhala ndi masamba kapena msuzi wamafuta ochepa, nyama zotsekemera za nyama yamphongo kapena nkhuku, masamba ophika, zipatso zambiri zouma.
Zakudya zokhazokha: tchizi chamafuta ochepa ndi zipatso kapena chikho cha lactic acid chakumwa ndi masikono azakudya.
Chakudya chamadzulo: fillet ya nsomba ndi mpunga wa bulauni, saladi yamasamba kapena msuzi wa phwetekere.

Matenda a insulin

Kuunika ndi kuyesa zotsatira za odwala pakatha mwezi umodzi pakudya kumawonetsa kuti kuchuluka kwa insulin m'magazi ndikukhazikika. Ndi chithandizo chamankhwala choyenera, chimachepetsedwa kwambiri, ndipo thanzi limasintha. Zizindikiro za hypoglycemia zimatha kwathunthu: chizungulire, kukakamiza kupsinjika, kufooka.

Zakudya zimakupatsani mwayi wochepetsera kulemera kwamthupi, pomwe simumva njala. Zakudya ndizokwanira, kukanidwa kwa shuga kumalekeredwa mosavuta, popeza kugwiritsa ntchito zotsekemera ndi maswiti a zakudya ndizololedwa. Kupanda kutero, zakudya zomwe amapangirazi zimakhala ndi njira zopewera zakudya zomwe zimathandizanso kuchira komanso kukonza momwe mthupi mulili.

Chifukwa chiyani kapamba amalephera ndipo amatsogolera kuti?

Udindo wofunikira wa kapamba ndikupanga ma enzymes okuya kwa mafuta, komanso mahomoni pakuwongolera kagayidwe m'thupi.

Hemoni ya insulin, yomwe imatulutsa kapamba, imayendetsa mayamwidwe am'madzi, mafuta ndi mapuloteni a m'maselo a thupi.

Kuchuluka kwa timadzi tating'onoting'ono timene timapezeka m'magazi (zoposa magawo makumi awiri) kumabweretsa kuti munthu ali ndi vuto la metabolic, kuthamanga kwa magazi kukwera, ndipo kunenepa kwambiri kumatha.

Mwa zina mwazinthu zomwe zingayambitse izi, akatswiri akusiyanitsa izi:

Kudya zakudya zamagulu ochulukirapo komanso zakudya zamafuta komanso kukhala ndi moyo.
Njala ndi zakudya zopanda thanzi zomwe mulibe chakudya chokwanira.
Kulemetsa kwambiri.
Zochita pakumwa mankhwala.
Kupsinjika.

Kudya zopatsa mphamvu zochulukirapo kuposa zomwe thupi limadya kumabweretsa kufooka kwa metabolic, momwe kupangika kwa insulin kumapangidwira kuonetsetsa kuti mafuta atuluka kale. Zomwe zimabweretsa kunenepa kwambiri.

Zakudya zanjala mwina zikuwononga zambiri. Popeza thupi laumunthu limazindikira kuti kumenyedwa njala, maphunziro olimbitsa thupi, komanso kupsinjika kwakanthawi ngati chiwopsezo pamoyo wawo. Pofuna kulipirira mkhalidwewu, thupi limakakamizidwa kuchita izi:

Pakanthawi kochepa, pewani shuga kuti mudzabwezeretsenso ndalama zomwe mungakwaniritse pa moyo wawo.
Chepetsani kugwiritsa ntchito mphamvu momwe mungathere, pezani michere yambiri momwe mungathere.

Izi miyeso ya thupi imatsogolera pakupanga kwa insulin, komanso kuchulukana kwamafuta. Chifukwa chake, zakudya zofooketsa zimapatsa zotsatirapo zake, kusokoneza kagayidwe kachakudya ndikupangitsa phindu lochulukirapo. Zoyenera kuchita ngati vutoli lachitika?

Kodi kukonza zinthu?

Kuphatikiza pa kumwa mankhwala, wodwalayo aphatikizanso zolimbitsa thupi kwa theka la ola tsiku lililonse mu regimen tsiku lililonse, komanso azitsatira zakudya zopatsa thanzi ndi kuchuluka kwa insulini:

Zinthu zomwe zili ndi shuga, zosungirako komanso zomanga thupi zofunikira kugaya zakudya ziyenera kuyikidwa kunja kwa chakudya.
Kudya pang'ono osachepera kasanu patsiku.
Kukana mchere ndi zokometsera (kupatula sinamoni, cloves, masamba a bay, kumayambitsa kukhuta), chakudya chokometsera, chilimbikitso cholimbitsa, kununkhiza nyama.
Imwani 2 malita a madzi patsiku.
Osamamwa mowa.

Chothandizanso ndi kudya Vitamini E, komwe kumakhudza kuthana ndi mafuta, komwe kumawalepheretsa kuti asungidwe kosungira.

Ndi zakudya ziti zomwe zimachulukitsa kapena kuchepa kwa insulin?

Zakudya Zakudya ndi Zakudya Zabwino

Mlingo wabwinobwino wa insulin ndi wofunikira kwambiri pakugwira bwino ntchito kwa thupi. Ngati kapamba kakulephera, insulin imapangidwa mosiyanasiyana, pali kulumpha kosalekeza, m'chiwonetserochi zimatha kuwonetseredwa ngati kutopa, kuchepa mphamvu - kusowa mphamvu, kukalamba msanga kwa thupi.

Mabala ndi mabala amachira nthawi yayitali pamaso pa insulin yambiri. Pakulimbitsa thupi kumachitika thukuta lochulukirapo, kupuma movutikira kumawonekera. Kumva ludzu ngakhale mutadya chakudya chamasana kapena chamadzulo kumatha kukhala chimodzi mwazizindikiro za kuchuluka kwa insulini m'magazi.

Ngati mukuzindikira nokha mwa izi, muyenera kulankhulana ndi endocrinologist. Katswiri adzafotokozera momwe chithandizo chamankhwala chingapangire zakudya zoyenera - kudya ndi kuchuluka kapena kuchepa kwa insulin.

Kuphatikiza Mankhwala a Insulin

Nthawi zina, odwala amatembenukira kwa endocrinologists ndi funso, Zakudya ziti zomwe zimakhala ndi insulinkuti muwasankhe iwo kusenu. Ziyenera kunenedwa nthawi yomweyo kuti zinthu zotere sizipezeka mwachilengedwe.

Insulin ndi timadzi tomwe kapamba amatulutsa chifukwa cha zakudya zomwe timadya.

Komanso, zomwe zimayambitsa insulin yowonjezereka zimatha kukhala zovuta kwambiri zolimbitsa thupi, zochitika zovuta, matenda a chiwindi, etc.

Pazinthu, pali chosonyeza monga index ya insulin. Mkulu akakhala kuti wapangidwa chifukwa chogulitsa, amayamba kuchita izi kapena zimapangitsa kuti kapamba wathuyu apange insulin.

Amakhulupilira kuti index ya insulin ndi yayitali kwambiri mu ng'ombe, mitundu ina ya nsomba, ndi chokoleti cha chokoleti. Mwa zinthu zamkaka, tchulani zitha kupangidwa ndi yogati, ayisikilimu ndi mkaka. AI yapamwamba kwambiri ya caramel wamba - mayunitsi 160, malinga ndi tebulo.

Kodi tikupeza chiyani pamfundoyi? Zikuwoneka kuti kugwiritsa ntchito mitundu yazinthu zina kuchokera patsamba lalifupi lino sikungachititse kuti shuga awonjezeke, koma kungayambitse kulumpha kwa insulin!

Chipatso cha nandolo - 20, dzira - 31, phala kuchokera ku oatmeal - 40, pasitala kuchokera ku mitundu yolimba - 40, tchizi - 45, granola - 46, ng'ombe - 51, mkate kuchokera ku mbewu - 56, ma lentulo - 58, maapulo - 59, zopangidwa ndi nsomba - 59, zipatso za malalanje - 60, tchipisi - 61, mpunga wa bulauni - 62, ma pie wokazinga - 74, ma fries - 74, ma flakes chimanga - 75, croissants - 79, mpunga wachabe - 79, nthochi - 81, makeke mankhwala - 82, mphesa - 82, ayisikilimu - 89, ma cookie - 92, mkate wakuda - 96, mkate wa tirigu - 100, mbatata yophika - 121, chokoleti - 122,

Gome pamwambapa likuwonetsa zinthuzo ndi ndolo yawo ya insulin.

Kuchepetsa Mankhwala a Insulin

Menyu yokhala ndi insulin yambiri amapanga akatswiri a zakudya ndi endocrinologist. Pankhaniyi, zinthu monga kukhalapo kwa matenda olumikizika ndipo maphunzirowa amatengedwa.

Palibe konsekonse zakudya kuti muchepetse insulinizi zitha kugwira ntchito moyenera kwa wina aliyense. Koma pali zina mwa zinthu zomwe zimachepetsa insulin, zomwe mudzagwilitsidwa nazo, ndikupanga kusintha kwina munthawi yamankhwala.

Mukamapanga mndandanda womwe cholinga chake ndikuchepetsa insulini, zokonda zimaperekedwa ku zakudya zomwe zimakhala ndi glycemic yotsika komanso index ya insulin nthawi yomweyo. Kuti muwongolere mfundoyi, mufunika mndandanda wamndandanda woyenera.

Malonda omwe amachepetsa insulin ndi awa:

- Nkhuku: nkhuku, nkhuku. Njira zophikira zimakhalabe zofanana ndi za shuga: chithupsa kapena simmer. Njira yoyamba ndiyofunikira. - Zopangira mkaka, ndizochepa mafuta kapena mafuta ochepa. Tchizi tchizi, yogati, mkaka, kefir. - Maphala, kuphatikiza oats, zophukira tirigu, nthanga za maungu, zina zamitundu. - Mitundu ina ya mtedza.

- Masamba, omwe, pakati pazinthu zina, amakhala ndi fiber. Mitundu yosiyanasiyana ya kabichi, letesi, sipinachi, chicory. Zitha kudyedwa zatsopano kapena zophika. Koma kuwadyetsa nkhuku kapena mitundu ina ya nyama sikulimbikitsidwa konse kwa iwo omwe amawunika kulemera kwawo.

Kupanga mndandanda zakudya kuti muchepetse insulin, mudzayeneranso kuganizira nthawi yomweyo ya zakudya zoyenera.

Hafu yoyamba ya tsiku ndi nthawi yochita zinthu zapamwamba kwambiri. Munali panthawiyi kuti zakudya zopatsa thanzi zinali zowonjezereka, monganso momwe zidagwirira ntchito zomwe zidasungidwa pakudya tsiku lililonse.
Chakudya chamadzulo chimadziwika ndi regimen yofatsa. Ndipo pambuyo pa maola 18 mpaka 19 madzulo, kudya sikuvomerezedwa konse.

Samalani kuti kutsatira zakudya zofanana, munthu wodwala matenda ashuga amafunika kuwongolera kuchuluka kwa shuga m'magazi pofuna kupewa hypoglycemia!

Pali mitundu ingapo ya michere yomwe imathandizira kutsitsa insulin m'magazi. Izi zikuphatikiza:

- calcium. Itha kupezeka muzinthu zosiyanasiyana zamkaka. - Magnesium. Apa tidzathandizidwa ndi mtedza ndi sesame.

- Chrome. Imapezeka mu yisiti yofulula moŵa.

Mafuta omwe ali pamwambawa amatha kupezeka mu mavitamini ena ndi michere. Kugwiritsa ntchito kwawo kuyenera kukambirana ndi dokotala.

Zotsatira zake, funso limabuka, momwe mungachepetse kuchuluka kwa insulin mthupi komanso momwe mungakhalire nayo?

Ngati munthu wawonjezera insulin, ayenera kuyang'aniridwa ndi dokotala, kumamwa mankhwala osokoneza bongo, kutsatira zakudya, komanso kusamala zolimbitsa thupi.

Ndikofunikira kuti musankhe nokha zakudya ndi kuzitsatira kuti muchepetse kuchuluka kwa insulin m'magazi, kupewa kuyambika kwa matenda osokoneza bongo, komanso kukhazikika kwa magazi. Wodwala, limodzi ndi dokotala wake, ayenera kupanga mapulani azakudya za munthu payekha.

Ndi dokotala yemwe ayenera kuphunzira matendawa, kuti amvetsetse zovuta zake komanso zovuta zake.

Kodi malamulo azakudya kuti azitsatira ndi ati?

Choyamba, muyenera kuyang'anira kuchuluka kwa chakudya chamafuta, ndiko kuti, osazunza pasitala, zinthu zopangidwa ndi ufa, mbatata, mpunga ndi zina zambiri. Osati kuti sayenera kuphatikizidwa konse, koma kuchuluka kwaomwe akuyenera kuyenera kuwerengedwa.

Ndi matenda, tikulimbikitsidwa kupewa shuga. Amapanga maswiti apadera a odwala matenda ashuga, momwe shuga anawasinthira ndi zotsekemera ndi fructose. Onetsetsani kuti mwawongolera kuchuluka kwa chakudya. Palibe chifukwa muyenera kudya kwambiri.

Mukaphika, gwiritsani ntchito zachilengedwe zokha ndi zokometsera. Pewani masoseji osiyanasiyana, katundu wam'chitini, zopangira mafuta ndi mafuta amchere, mwachonse, zonse sizachilengedwe.

Za zakumwa zoledzeretsa ziyenera kuiwalika kwamuyaya, koma kumwa madzi ambiri momwe mungathere, makamaka madzi.

Ngati dokotala wakupezani ndi insulin yowonjezereka, simuyenera kukhumudwa ndikuganiza kuti simudzatha kusunga zakudya. Pali zinthu zambiri zomwe mungaphatikizepo muzakudya zanu, komanso phunzirani kuphika zakudya zokoma kuchokera pazinthu izi.

Mwachitsanzo, mutha kugwiritsa ntchito zinthu zamkaka zokhala ndi mafuta ochepa m'mitundu mitundu iliyonse komanso kuchuluka kwake. Mwa njerezo adalola ma oats, mpunga wa bulauni, chinangwa, soya. Mutha kuphika zakudya kuchokera ku nyama zopanda mafuta. Katatu pamlungu, mutha kudya mazira.

Zipatso ndi ndiwo zamasamba zimatha kudyedwa zochuluka zilizonse, zonse zosaphika ndi zosaphika. Mitundu yophika masamba, mwachitsanzo, letesi, sipinachi, kabichi, ndizothandiza kwambiri. Broccoli, kaloti, phwetekere, dzungu, squash ndi zina ndizovomerezeka.

Maswiti amatha kusinthidwa bwino ndi maapulo, mapeyala, mphesa, ma tangerines, mavwende, mavwende.

Ndipo zipatso monga ma sitiroberi, sitiroberi, rasipiberi, yamatcheri, izi zonse ndi makeke sizofunikira konse.

Koma palibe zakudya zomwe zingathandize polimbana ndi matendawa, ngati simutsatira moyo wokangalika. Osachepera mphindi 30 patsiku muyenera kuyenda ndikuyenda. Izi zikuthandizira kuwotcha mafuta owonjezera ndi zopatsa mphamvu.

Ndipo muyenera kukumbukira nthawi zonse kuti matendawa amayenera kuyang'aniridwa ndi dokotala, ndipo zochita zonse zimayenera kugwirizanitsidwa ndi iye.

Zizindikiro zomwe zikuwonetsa kuti kuchuluka kwa insulin kwamwazi kumakwezedwa

Zizindikiro zomwe ziyenera kuchenjeza:

kumakhala ndi njala yosalekeza, mwina nthawi yonseyi,
kuthamanga ndi pafupipafupi,
tuluka thukuta,
kupuma movutikira, ngakhale pang'ono zolimbitsa thupi.
kupweteka kwa minofu ndi mwendo kukokana,
kuchiritsa pang'onopang'ono kwa abrasions ndi mabala ndi pafupipafupi kuyabwa.

Zizindikiro zonse zomwe zili pamwambazi sizongonena ayi, koma malinga ndi iwo zitha kuganiziridwa kuti zomwe zili mu insulin zikukula, ndipo muyenera kuwona dokotala kuti mutsimikizire izi kapena mukutsutsa.

Ngati insulin yakwezedwa: momwe mungadye ndikuchita masewera olimbitsa thupi

Adatithandizira:

Natalia Afanasyeva
Dietitian wa World Class olimbitsa thupi gulu, masewera angapo oyambira ndi maseminare okhudza zakudya zabwino komanso moyo wathanzi

Julia Bastrigina
Nutritionist, Katswiri wa Nutrilite

Alexey Zilov
Wofunsidwa wa Sayansi ya Zachipatala, Pulofesa Wothandizira, Dipatimenti ya Endocrinology, Woyamba Sechenov Moscow State Medical University, Membala wa Presidium wa Russian Association of Endocrinologists, membala wa European Endocrinological Association for the Study of Diabetes (EASD)

“Kuyambira ndili ndi zaka 17, ndimakhala ndi vuto la kunenepa kwambiri. Ndipo pamene ine ndi mwamuna wanga timakonzekera kukhala ndi pakati, ndinapatsidwa matenda owopsa - hyperinsulinism, wokhala ndi chiopsezo chokhala ndi matenda a shuga a 2. Koma, monga zidachitika, vutoli ndilofala, ndi atsikana ang'ono. Ngati matenda akudwala, chakudya cholimba chimalembedwa ndipo kuphunzitsidwa kwamphamvu kumaletsedwa kopitilira mphindi 20.

Ndikufuna kuti ndiphunzire kuchokera pamilomo yanu zokhudzana ndi zakudya zoyenera za anthu omwe ali ndi vutoli. Ndipo popeza masewera olimbitsa thupi ndi ovomerezeka muzochitika zanga, zingakhale bwino kudziwa masewera omwe muyenera kuwalabadira. Ndikufuna masewera olimbitsa thupi oyang'ana kumtunda ndi m'mimba. "

Choyamba, timafulumira kudziwa kuti hyperinsulinism (mawu olondola kwambiri ndi "hyperinsulinemia") ndi chinthu chosinthanso ngati kagayidwe kazachilengedwe kamakhazikitsidwa munthawi. Koma muziyamba kuchita zinthu zofunika kwambiri. Kufotokozedwa mkhalidwe amadziwika ndi kuchuluka kwa magazi a insulin. Omaliza, monga mukudziwa, ayenera kudziwitsa thupi za kufika kwa shuga - gwero lamphamvu.

"Sizikudziwika ngati chilembo cha Darya chikuvuta chifukwa cha kukhudzana ndi insulini - chitetezo cha cell m'thupi la munthu, pamene kuthana ndi shuga ndikovuta," atero Natalia Afanasyeva, yemwe ndi katswiri wazakudya.

Zikatero, timafotokoza zomwe katswiriyu akukamba. Ingoganizirani: michere yambiri imalowa m'thupi, ndipo zikuyamba kuvuta kuzitaya.

Insulin imalira ndikufuula: "Ku-ku, glucose wafika!" - koma thupi silimva izi ndipo panthawi inayake limayamba kusintha chakudya kukhala mafuta.

Lamulo la tanthauzo limakhala lodabwitsa. Zomwe zimachitikazi zimapangitsa kuti maselo azikhala ndi njala (palibe chomwe chimagwera) - ndikuwonjezera chidwi chake. Mwanjira ina, timafunikira chakudya chochuluka.

Natan Af Afyeyeva akuti: "Pafupifupi, zonsezi sizingawoneke mwanjira iliyonse, pokhapokha ngati chikukulirakulira komanso kufuna kunenepa kwambiri," atero Natalia Afanasyeva ndipo akuwonjezera mfundo yofunika kuti: “Izi matendawa nthawi zambiri amatsagana komanso kugwirizanitsa polycystic ovary syndrome, chifukwa chake nthawi zina vutoli limaphunziridwa kuchokera kwa azachipatala. "

"Ntchito yayikulu ndikusintha kadyedwe ndi moyo wake m'njira yochepetsera kusungidwa kwamafuta owoneka bwino (omwe amadzazidwa ndi ziwalo zamkati. - Dziwani WH)," akufotokoza motero endocrinologist Alexei Zilov.

"Izi zithandiza kuchepetsa kukana kwa maselo ku insulin, motero kuchepetsa mwayi wokhala ndi matenda ashuga a 2, komanso matenda amtima komanso a oncological." Tipenda malingaliro enieni.

Chitani masewera olimbitsa thupi ndi insulin yambiri

Izi ndi zomwe "dongosolo lokhala olimba" Natalia Afanasyeva adatipangira.

Kuchita masewera olimbitsa thupi ndikothekanso: komanso kwa mphamvu yapakatikati, mphindi 30-60, koma ndikofunikira kuyang'aniridwa ndi ophunzitsa oyenerera, kawiri mpaka katatu pa sabata. Komabe , zingakhale bwino kusinthitsa mphamvu ndi Pilates kapena yoga.

Amathandizira kumvetsetsa bwino thupi lanu ndikuphunzira kuyendetsa bwino, komanso kudziwa kupuma modekha, komwe kumakhala kothandiza nthawi zonse. Njira zina ziwiri zovomerezeka ndizovina ndi kuphunzitsidwa bwino. Ngati muphatikiza mphamvu ndi maphunziro a Cardio tsiku limodzi, kutalika konse kwamisonkhano sikuyenera kupitirira mphindi 90.

Pambuyo pa gawo lirilonse la maphunziro, ndikofunikira kuchita zolimbitsa thupi - yikani mphindi 10-15 ku magulu onse akulu amitsempha.

Pankhani yophunzitsira thupi ndi m'mimba, tili ndi zambiri. Ingotsegulani nkhaniyo "Ma 4 olimbitsa manja okongola '- ndipo muwona zovuta zofunikira (kapena yang'anani mapulogalamu ndi zilembo" Zochita Zosindikiza "). Koma mokomera mokoma ndi akatswiri, tsopano tidzaimba nyimbo yomenyedwa yonena za kuwotcha kwamafuta am'deralo, zomwe sizichitika.

Konse "kupampu osindikizira" sikungakupulumutseni kuchokera kumafuta pamimba yanu. Kuchita masewera olimbitsa thupi kumathandizira kulimbitsa minofu, kuwonjezera kuchuluka kwa calorie, kuwonjezera kagayidwe. "Koma kupezeka kwa minofu sikukutanthauza kuti pantchito yake amangotenga mafuta pamalo oyandikana nawo," atero Natalia Afanasyeva.

"Mangiriza m'mimba, mbali ndi kutsikira kumbuyo - inde, mwina, koma osatinso."

Mafuta amasiya ziwalo zonse za thupi nthawi yomweyo - chifukwa cha kusintha kwa zakudya komanso zolimbitsa thupi. "Mwanjira ina, kudzera mwa opaleshoni," Yulia Bastrigina akutsimikiza. "Komabe, ngakhale pano sindisangalatsa aliyense." Liposuction imatha kuchotsa zochuluka, koma kuchuluka kwa magazi kumakulirakulira. ”

Natalia Afanasyeva akukumbukira wina zochepa Cardinal njira yakunja yakukhudzira mafuta minofu - kutikita minofu. "Koma mukuyenera kumvetsetsa, iyi ndi njira imodzi yowonjezera kuchuluka kwa mphamvu yamagetsi m'malo ovuta pakukulitsa kutuluka kwa magazi ndi kukonza kukoka kwa mitsempha. Inde, sikuti amachepetsa thupi pokhapokha kutisintha kamodzi popanda kusintha moyo wawo. ”

Natalie Afanasyeva anati: "Chofunikira kwambiri kwa anthu omwe ali ndi vuto la hyperinsulinism ndi zovuta zina za metabolism.

Ola limodzi ndi theka mpaka maola awiri musanayambe kugwira ntchito, muyenera kudzipangira mafuta ovuta komanso mapuloteni ochepa. Mwachitsanzo, pasitala wokhala ndi bere la nkhuku kapena phala ndi gawo la tchizi.

Ngati kulimbitsa thupi ndikutali kuposa mphindi 60, munthawiyo mumatha kudya zipatso zochepa kapena 100-150 ml smoothie.

Mukadzilimbitsa kwa ola limodzi, muyenera kudya mapuloteni osakanikirana mosavuta, mwachitsanzo, 150 g ya tchizi lamafuta ochepa kapena omele ochokera kuma protein awiri.