Kukana kwa insulin - pamene ndizosatheka kudya pang'ono

Kufotokozera kogwirizana ndi 06.04.2018

• Kuchita bwino: achire zotsatira mu mwezi
• Madeti: nthawi zonse
• Mtengo Wogulitsa: 1500-1600 rub. pa sabata

Malamulo onse

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:

• Kusamala pazinthu zazikulu.
• Kugawidwa kolondola kwa zopatsa mphamvu patsiku (kadzutsa ndi chakudya chamadzulo osaposa 25%, nkhomaliro - 30%, kwa zakudya zowonjezera ziyenera kukhala 10%).
• Kuchepetsa kudya kwa kalori.
• Kuchepetsa zomwe zimapezeka mu chakudya chovuta (pasitala, chimanga, buledi wopanda nzeru, mbatata) ndi kupatula kwathunthu kosavuta (maswiti aliwonse, shuga, zakumwa za shuga, confectionery, makeke, makeke).
• Kuchepetsa kudya kwamafuta nyama ndi kuphatikiza mafuta osakwaniritsidwa pogwiritsa ntchito mafuta a masamba, mtedza ndi nsomba zamafuta zochuluka. Pankhaniyi, ndikofunikira kupatula kudya ma soseji osiyanasiyana, mankhwala omalizidwa, zakudya zachangu, zomwe sizingatheke kuwerengetsa zamafuta, chifukwa zimakhala ndimafuta "obisika".
• Kubweretsa zamkaka zamafuta ochepa, zipatso ndi ndiwo zamasamba zokhala ndi zopatsa mphamvu zochepa. Zipatso ndi ndiwo zamasamba ziyenera kudyedwa mpaka kasanu patsiku.
• Madzi okwanira.
• Kuletsedwa kwa mchere (supuni imodzi patsiku pazakudya zonse). Chakudya chiziphikidwa popanda mchere, kenako chikuwonjezedwa.
• Chakudya chimaphikidwa mu chophika, chophika kapena chosafunikira.
• Zakudya zamafupipafupi (maola 4 ndi 4 aliwonse) zazing'ono.
• Kuthetsa chizolowezi chake kumakhala usiku ndipo akamwe zoziziritsa kukhosi “muli paulendo” ndi masangweji, tchipisi, mtedza wamchere, obalaza ndi makeke.

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).

Zomwe zimayambitsa insulin kukana

Mzimayi yemwe amadya samatha kukayikira kuti chifukwa cholemera kwambiri sichikhala chifukwa chosowa mphamvu ndi njala, koma makamaka pakulimbana ndi insulin. Ndipo kukana kwa insulin kumayambitsidwa ndimakudya okhwima. Iyi ndi bwalo loipa.

Kumwa zakudya zopatsa mphamvu zama carbohydrate okhala ndi chisonyezo chachikulu cha glycemic kumakwiyitsa kuthamanga kwa shuga m'magazi kwa mphindi 15-30, pomwe mumakhala ndi mphamvu. Kenako kufooka kwamodzimodzi kumachitika - kutopa ndi njala zimasinthana. Thupi limayesa kukonzanso mphamvu zake ndikutulutsa ma adrenaline mahomoni a adrenaline ndi cortisol. Kukondoweza kosalekeza kwa kupsinjika kumabweretsa kuti kupatsirana kwa mphamvu kukuchepa ndipo kutopa ndikutali. Zotsatira zake: mumakopeka nthawi zonse ndi maswiti, maswiti amagwiritsidwa ntchito ngati chothandizira, mphamvu zimapatsidwa chakudya, mafuta amapita kukapanga mahomoni opsinjika, kuchepetsa kupanga estrogen, progesterone ndi zinthu zina zofunika. Malangizo a njala ndi satiety amasokonezedwa, kulemera sikumatsika ngakhale pa zoperewera za calorie, ndipo mumalamulidwa ndi kudya kwambiri kuchokera pakupasuka.

Mukatha kudya, insulin imadzuka. Chiwindi ndi minofu - malo a glycogen - amalandila chizindikiro kuti asinthe shuga kukhala mphamvu. Ndi kukana kwa insulini, kuchuluka kwa glucose m'magazi kumatha kutsika, ndipo insulin imapangidwa m'njira imodzi. Kuchuluka kwake kumapangitsa kuti pakhale malo osungira mafuta.

Kuchuluka kwa insulin komwe kumakhudza thanzi la mayi

Kuwonjezeka kwa insulin kumayambitsa kusowa kwa FSH ndi LH, komwe kumayambitsa kukula kwa follicle komanso kusamba kwa msambo wonse. Kusagwirizana kwa estrogen ndi progesterone kumachitika chifukwa cha cortisol, kupanga kwake komwe kumayendetsedwa kumafuta onse. Kuchepa kwa Hormonal kumayambitsa kuchedwetsa ndi kusamba, kusamba ndi matenda ena oyamba ndi nyini. Zotsatira zake, zovuta ndi malingaliro, kusinthasintha kwa thupi, kusakhutira nokha komanso kuyesera kudya kwambiri.

Metabolic syndrome

Amadziwikanso kuti prediabetes, matenda amtunduwu (monga chifukwa chotsutsira) amatha kuwoneka poyesedwa ndi magazi komanso mayeso ololera a glucose. Metabolic syndrome ingayambitse kunenepa kwambiri kwamtundu wa apulo mafuta atayika m'chiuno ndi m'mimba.

Tonse ndife osiyana, ndipo ziwerengero zathu ndi zosiyana, koma kutaya kwa chiuno ndichizoloŵezi chofotokozera "kunyumba" kutanthauzira kwa insulin. Mwa akazi, mwachizolowezi, gawo la m'chiuno sayenera kupitirira 80 cm, mwa amuna - 90 cm. Ngati manambala ndi okulirapo, pali mwayi wopanga insulini.

Zoyenera kuchita ngati muli ndi shuga

• Chepetsani kuchuluka kwa zipatso zokoma pamenyu. Muli shuga wachilengedwe wa fructose, yemwe amasokoneza chiwindi, chifukwa kukonzekera kwake kumachitika minofu. Osatengedwa makamaka ndi nthochi ndi mphesa.
• Chepetsani kumwa makeke, makeke, zodzikongoletsera, zotsekemera zotsekemera, zipatso zouma, uchi. Zogulitsa zomwe zimakhala ndi glycemic index yayikulu zimapangitsa insulin kudumpha. M'malo maswiti, kukhutiritsa njala ndi zokhwasula-khwasula. Onetsetsani kuti zakudya zanu zili ndi mapuloteni komanso mafuta ochulukirapo (monga nsomba ndi tchizi, mwachitsanzo).
• Osamadya chipatso ndi zakudya zina - izi zimayambitsa kukondwerera ndikuyamba kuyamwa.
• Mutha kuwotcha masamba: idyani mbatata ndi chimanga mu mawonekedwe owiritsa komanso pang'ono.
• Sinthani ndende ya magnesium m'thupi. Kuchepa kwake kumapangitsa kuchepa kwa insulin sensitivity. Ndikusowa kwa magnesium komwe kumakukokerani ku chokoleti china cha chokoleti. Ndipo - chimayambitsa kutopa, komwe mukuyesera "kulanda". Samalani ndi zakudya za chimanga ndi nyemba, zitsamba ndi mtedza.
• Pangani loto. Mudamvapo kuti kusowa tulo kumasokoneza njira yochepetsera kunenepa komanso kagayidwe kokwanira. Zowona - milingo ya cortisol imachulukitsa, mumagona bwino ndikudzuka kuchokera ku njala, ndipo kumva kwa insulin kumasintha ndi 30%.
• Lowani zamasewera pamasiku masana, koma osasala kudya kasanu pamimba yopanda kanthu, koma kuyenda mwachangu kapena chikwangwani chokwera masitepe m'malo mokwera pamalo okwera.
• Tengani zowonjezera - mavitamini, mchere, zonunkhira: mavitamini E ndi D, magnesium, chromium, selenium, turmeric ndi sinamoni, zomwe zimathandiza kwambiri azimayi, zomwe zimapangitsa kuti zakudya zizikhala bwino popanda zotsekemera.

Osamachita nawo zakudya. Zakudya zopatsa thanzi zimatha kupangitsa kuti shuga azipezeka pafupipafupi komanso zimapangitsa kuti insulini isamamvere. Ngakhale zoletsa zoyenera ziyenera kumwedwa modekha osati monga chakudya, koma monga chakudya chamagulu. Kuphatikiza apo, kuchuluka kwa zakudya sizimakhudza kuchepa thupi kapena kuchuluka kwa thupi: mumangogawa zopatsa mphamvu tsiku ndi tsiku ku kuchuluka kwa zakudya zomwe mukufuna.

Malangizo okanira insulin

Choyambirira kuchita ndikufunsira kwa othandizira ndikulemba mayeso angapo. Pokhapo ndiye kuti chithandizo chitha kuchitidwa. Komabe, kadyedwe (mwa chakudya timatanthawuza dongosolo lazakudya, osati kufa ndi njala) mutha kudzikonza nokha.

Muyenera kuchepetsa zakudya zokhala ndi GI yayitali: uchi, shuga komanso bulauni, masisitimu ndi zokometsera, ngati mumafunadi, sankhani tirigu wa durum), chakudya chofulumira - burger, mbatata zokazinga, ma pie, tchipisi, makeke m'mankhwala odzola otsekemera komanso onenepa.

Sinthani kukula. Simufunikanso kuwerengera zopatsa mphamvu, mapuloteni, mafuta ndi chakudya, kuti musayambitse matenda am'mimba chifukwa cha chakudya. Ingomverani thupi lanu ndikuwona nthawi yomwe muli ndi njala komanso nthawi yomwe mumadya monga choncho. Pangani zakudya zamagulu azakudya zovuta komanso GI yotsika monga maziko anu.

Musadye mopitilira 4 pa tsiku. Kumbukirani kuti ngakhale kapu ya khofi wotsekemera imatha kupangitsa kuti mulumikizidwe. Muziwerengera ngati chakudya.

Idyani mapuloteni ochulukirapo: ndipo machulukitsidwe amabwera mwachangu, ndipo kuchuluka kwa shuga kudzasintha pang'ono. Kondani nsomba ndi nyama yokonda, mazira ndi nyemba. Mwa njira, mafuta ndiye michere yokha yomwe singayambitse kulumpha kwa insulin. Osawopa iwo: ndi mafuta omwe ndi malo osungirako mahomoni achikazi. Sizokhudza mafuta ochokera kwa ma donuts ndi mararine, koma zamafuta athanzi labwino, mwachitsanzo, kuchokera ku mtedza ndi nsomba zam'nyanja.

Zakudya zanu zikuyenera kukhazikika peresenti iyi: 50-70 / 20 / 10-20 - mafuta / mapuloteni / chakudya.

Pofuna kuchepetsa thupi, musathamangire kulembetsa ndikudzizunza nokha ndi cardio - masewera amachititsa kuti cortisol ndi adrenaline ikwere. Zingakhale bwino ngati zinali kuyenda tsiku lililonse mwachisawawa komanso kusambira Loweruka kuposa ma squat opanda ulemu komanso ma abs. Izi zimangokulitsa zakudyirani kwanu, zomwe sizingangokhala malo ophunzitsira, komanso mavuto azaumoyo.

Ichi ndi chiyani

M'mawu osavuta, ndi insulin kukana, mahomoni a insulin sangathe kugwira ntchito moyenera. Izi zimadzetsa kuchuluka kwa insulin yambiri m'madzi a m'magazi.Kuphwanya kumene kwa kagayidwe kachakudya ka matenda amkati kapena kunja kwa insulin ndi chimodzi mwazomwe zimayambitsa kukula kwa matenda ashuga a mtundu 2.

Kukana kwa insulin ndi gawo limodzi la metabolic syndrome (Syndrome X). Mawuwa akuphatikiza zovuta zosiyanasiyana zomwe zimapangitsa kuti pakhale matenda ashuga amtundu wa 2.

Insulin ili ndi ntchito zambiri. Chofunika kwambiri ndi malamulo a shuga. Komabe, chifukwa cha kukana insulini ntchitoyi imayipa: maselo samayankhanso ku "malamulo" a insulin.

Pobwezera, kapamba amayamba kupanga insulin yambiri. M'magazi abwinobwino a shuga, kuchuluka kwa insulini kumachuluka kwambiri. Zotsatira zake zonsezi zimatha kukhala matenda a hyperglycemia ndipo, chifukwa chake, kukula kwa matenda ashuga a 2.

Zomwe zimayambitsa kukula kwa insulin kukana sizikudziwikabe.

Komabe chibadwa chamtsogolo komanso zizolowezi zina zokhudzana ndi moyo wamunthu zimatha kuyambitsa matendawamonga:

• onenepa kwambiri
• kusowa kwa masewera olimbitsa thupi
• zakudya zopanda mafuta zokwanira m'mafuta ambiri.

Kukhala moyo wongokhala komanso kuchita zinthu zina zolimbitsa thupi ndi chinthu chinanso choopsa chothana ndi insulin.

Kudya pafupipafupi maswiti, sodas komanso zakudya zopanda michere kumachulukitsa mwayi wodwala.

Popeza kumakhala kuchuluka kwamphamvu kwa shuga wamagazi chifukwa chamadya osayenera, kapamba ayenera kupereka kuchuluka kwa insulini.

Ngati thupi ladziwitsidwa ndi insulin yayitali kwazaka zambiri, zimapangitsa kuti insulin ikane.

Chithandizo: Njira zaumoyo komanso zakudya zoyenera

Gawo lina lofunika ndikusinthana ndi zakudya zopatsa thanzi.

M'malo mwa zakudya zosavuta zamafuta, monga shuga ndi ufa woyera, ndibwino kungoyamba kudya zophatikiza zovuta monga tirigu wathunthu, zipatso ndi ndiwo zamasamba, chifukwa zimathandizira kuwonjezeka pang'ono komanso kofananira kwa shuga m'magazi. Kuphatikiza apo, zimakhala ndi michere yambiri ndi fiber.

Pewani zakudya zosavuta zam'magazi, zomwe zimapangitsa kuti mukhale ndi shuga wambiri wamagazi komanso makamaka mafuta opatsirana omwe amapezeka muzakudya zachangu komanso zakudya zina.

Zinthu Zololedwa

Kudya zakudya zambiri mu fiber kumathandizira kugaya chakudya pang'onopang'ono komanso kuchepetsa kupanikizika kwa pancreatic.

Pansipa pali mndandanda wazinthu zololedwa.

Zamasamba zimakhala ndi zochepa zama calorie komanso zambiri fiber.kuwapangira iwo chakudya chabwino cha anthu omwe akuyesetsa kuthana ndi shuga. Zabwino kwambiri zamasamba zothandiza kupewa insulin ndi tomato, sipinachi, kolifulawa, zitsamba ndi kabichi, komanso masamba ophatikizika monga broccoli, kolifulawa ndi masamba a Brussels.

Zipatso zambiri zimakhala ndi fiber, mavitamini ndi michere yambiri. Yesani kudya zipatso monga maapulo, nthochi, mphesa, plums ndi mapichesi. Pewani Zipatso Zapamwambachifukwa amakweza shuga m'magazi mwachangu ngati mashuga amchere.

Mbewu zonse

Olemera ndi mavitamini, fiber, ndi mchere, mbewu zonse ndizabwino kwa anthu omwe ali ndi insulin. Ena amakhulupirira kuti mitundu yonse ya chakudya yamafuta iyenera kupewedwa kuteteza matenda ashuga, koma magwero amoyo wamafuta ena ali ndi mafuta enieni opatsa thupi.

Mulingo woyenera kwambiri wopezeka m'zakudya zake ndi tirigu, tirigu ndi oatmeal, chimanga komanso mpunga wamafuta.

Nsomba zokhala ndi omega-3 mafuta acids zimachepetsa chiopsezo cha matenda a mtima, zomwe ndizofunikira kwa anthu odwala matenda a shuga. Nsomba zolemera za Omega-3 zimaphatikizapo:

Osamadya nsomba yokazinga mu poto!

Ndi zakudya ziti zomwe sizingadye ndi kuchuluka kwa insulin

Muyenera kudya zakudya zachilengedwe komanso kupewa zakudya zopakidwa.

Ndikofunikanso kutaya zinthu zotsatirazi:

Zinthu zomwe zili pamwambazi zimakimbidwa mwachangu kwambiri ndikuwonjezera shuga.

Izi zimawonjezera katundu pa kapamba.

Zosankha sabata ndi tsiku lililonse

Pansipa pali tebulo la chakudya cha tsiku ndi tsiku lomwe lili ndi zakudya zoletsedwa komanso zoletsedwa.

Mtedza ndi mbewu (pafupifupi 40 g patsiku)

Mafuta (pafupifupi supuni ziwiri patsiku)

Zakumwa (pafupifupi malita awiri patsiku)

Nsomba (nthawi 1-2 pa sabata, pafupifupi 200-250 g)

Nyama ndi nkhuku (kawiri pa sabata, pafupifupi 200-250 g)

Maswiti: momwe mungachitire ndi zokhumba zamtchire?

Ngati mukufunitsitsa kuyamba ndewu yankhondo yodandaula ndipo mukufuna kupatsa nkhondowo chilakolako chofuna maswiti, ndiye izi ndizomwe zingakuthandizeni:

1. Tsabola wa Peppermint. Kununkhira kwamphamvu kumapangitsa kuti munthu asamafune kudya zinazake zokoma. Mwa njira, kutsuka mano anu ndi phala la mbewa kumapereka chofanana!
2. Madzi akumwa wamba. Izi zitha kumveka zopusa, koma khalani ndi nthawi yokwanira. Galasi lalikulu lamadzi lidzathetsa mwachidule njala.
3. Yendani. Chimodzi mwazinthu zazikulu zokhumba maswiti ndi kupsinjika. Kuyenda kwa theka la ola pabwalo la nyumba yanu kungathandize.
4. Dzisokonezeni. Nthenga za maswiti nthawi zambiri zimakhala kwa mphindi zingapo. Pakadali pano, muyenera kuyesa kudodometsedwa. Mwinanso, imbani bwenzi kapena bwenzi ndikulankhula za china chamuyaya ())))
5. Pangani menyu pasadakhale. Iyenera kukhala ndi mtedza, zipatso ndi ndiwo zamasamba.
6. Idyani mapuloteni okwanira. mu mawonekedwe a nyama yopendekera, nsomba ndi mazira. Mapuloteni amamizidwa m'thupi kwa nthawi yayitali, zomwe zikutanthauza kuti mudzafuna kutsekemera pang'ono.

Chifukwa chiyani simukuchepera thupi ndikuchotsa kudalira chakudya, atero katswiri wazakudya:

Kodi kukana insulini

Kukana kwa insulini ndi mkhalidwe wodziwika ndi kuchepa kwa chiwopsezo cha maselo ku zotsatira za insulin ndi kuyankha kwachilengedwe kofowoka kwa izo.

Kuwonongeka kwa minofu kumachitika chifukwa cha zinthu zambiri:

• kusintha kwa mahomoni, monga kutenga pakati,
• zaka
• kusowa kwa masewera olimbitsa thupi
• kagayidwe kachakudya
• chibadwa
• uchidakwa
• onenepa kwambiri.

Kukana kwa insulin kumapangitsa kuti inshuwaransi ipangidwe. Hyperinsulinemia imayamba kukhazikika m'magazi. Insulin yayikulu simalola kuti mafuta aonongeke, munthu akuwoneka wonenepa kwambiri.

Anthu onse omwe ali ndi matenda a endocrine amayenera kuwunika kulemera kwawo.

Kukana insulini kumadzetsa zotsatirazi:

• shuga wamagazi akuchulukirachulukira,
• matenda a shuga amakula
• chiwindi ndi kapamba zimakhudzidwa.

Chithandizo cha matendawa chimaphatikizapo ntchito zotsatirazi:

• Kuchepetsa thupi
• kukana zosokoneza bongo,
• zochita zolimbitsa thupi,
• kutenga Metformin.

Popeza tadutsa mayeso oyenera (a cholesterol ndi shuga wamagazi), kuwunika kwa insulin kumatsimikiziridwa. Pambuyo pake, muyenera kusinthana ndi zakudya zapadera. Monga lamulo, odwala ayenera kutsatira zakudya zamagulu onse moyo wawo wonse.

Zakudya zoyambira

Zakudya za kukana insulin zimapereka kuchepa kwa thupi komanso kuchepa kwa metabolism ya carbohydrate. Chakudya chimayenera kukhala chamagulu owerengeka, kotero, kugwiritsa ntchito mafuta a nyama komanso kugaya chakudya mosavuta kumachepetsedwa, zakudya zosavuta zimaphatikizidwa. Zakudya zamafuta ochepa zimatha kukuthandizani kuti muchepetse thupi mofulumira kuposa zakudya zamafuta ochepa.

Maziko abwino azakudya ayenera kukhala masamba owuma, mafuta ochepa mkaka wowawasa, nkhuku, nsomba. Zakudya za ku Mediterranean, zomwe zimakhala ndi masamba ndi zipatso zambiri, zakhazikika bwino.

Kuzindikira kwa shuga - ingomwani tsiku lililonse.

Muyenera kugawa zopatsa mphamvu pakati pazakudya zazikulu: nkhomaliro - 30%, kadzutsa ndi chakudya chamadzulo - 25%, zokhwasula-khwasula - 10%. Kalori ayenera kuchepetsedwa.

Pakudya ndi insulin, ndikofunikira kumwa madzi okwanira, kuchepetsa mchere. Wiritsani chakudya, kuphika kapena mphodza. Idyani nthawi zambiri m'magawo ang'onoang'ono. Zakudya zazing'ono zapakhomo ndikudya usiku zimachotsedwa, zomwe zimapangitsa kuwonda kwambiri.

Ndi zoletsedwa kufa ndi njala.

• bwino
• Matenda a kagayidwe kabwino ndi lipid kagayidwe,
• kulemera kumachepa
• insulin kukana amachepetsa.

Zoyipa zake zimaphatikizira kulekerera kwakukulu kwa zoletsedwa m'maswiti ndi zakudya zopanda pake (tchipisi, chakudya chofulumira).

Zogulitsa za GI ndi kuwerengera kwawo

Zakudya za kukana insulini zimangokhala ndi zinthu zomwe zimakhala ndi mtundu wochepa wa glycemic. Mawuwa akuwonetsa momwe ma carbohydrate othamangitsidwa amawonongeka atagwiritsidwa ntchito (mtengo wa digito). Kutsitsa ndolo, bwino. Nthawi zina mutha kuwonjezera malonda ndi ntchito wamba.

Index yagawidwa m'mitundu iyi:

• otsika (mpaka 50 PIERES),
• sing'anga (51-70 PIECES),
• okwera (zopitilira 71).

Zogulitsa zokhala ndi index yayikulu ya glycemic zimaphatikizapo: mikate yoyera, maswiti, mbatata (yokazinga ndi yosenda), uchi, yogati, zipatso zotsekemera ndi zakumwa, chimanga (ngale ya barele, semolina, mapira), kaloti owiritsa, chivwende, dzungu, zukini.

Timapereka kuchotsera kwa owerenga tsamba lathu!

Mlozera wapakati wa glycemic ndi awa: ng'ombe, nsomba, pasitala wolimba, batiwheat ndi oatmeal, zipatso zina (nthochi, chinanazi, mapichesi, Persimmons), mbatata zophika, vwende, mphesa ndi zipatso za lalanje.

Zogulitsa zokhala ndi index yotsika ya glycemic: mazira, mkate, tchizi chokoleti, mtedza, zipatso zosaphatikizika, chokoleti chamdima, misuzi yopanda mafuta, masamba.

Kuchepetsa thupi ndi insulin kukana, akulangizidwa kupanga masiku osala kudya osaposa nthawi 1 pa sabata.

Katundu Woletsedwa

Kudya zakudya zokhala ndi index yayikulu ya glycemic sikukwaniritsa zotsatira zomwe mukufuna.

Malonda oletsedwa akuphatikiza:

• mikate yoyera
• maswiti, makeke,
• tchipisi
• zopangidwa mkaka,
• zakumwa zokoma
• mapira, barele wa ngale, semolina
• mowa
• kaloti wowiritsa ndi beets,
• mbale zokhala ndi wowuma,
• chivwende
• dzungu
• nyama zonenepa ndi msuzi wawo,
• mpunga woyera
• mankhwala osuta
• chakudya zamzitini
• zokometsera ndi mbale zowuma.

Zakudya zamchere ziyenera kukhala zochepa.

Zomwe zimapatsa thanzi ndi kukana insulin

Ngakhale kuchepa thupi pang'ono kumatha kuchepetsa kukana kwa insulini, chifukwa chake zopatsa thanzi zambiri zimayang'ana kuonda, ngati zilipo.

Dokotala waku America Andrew Weil akuwonetsa kuti asinthe pakudya ndikutsatira zolemba zotsatirazi:

1) Muyenera kuwunikira kuchuluka kwa chakudya chamafuta. Zakudya zamafuta ochepa, zamafuta ochulukirapo, zomwe nthawi zambiri zimalimbikitsidwa kupewa kapena kuchiza matenda a mtima, zitha kuyipitsa insulin. M'malo mwake, chisankho chimayenera kupangidwa m'malo mokonda zakudya zomwe zimakhala ndi zakudya zochepa zamagulu pang'ono, momwe zimangokhala 40-45% yokha ya zakudya zopatsa mphamvu tsiku lililonse. Kuphatikiza apo, sikofunikira kudya zakudya zilizonse, koma mafuta okhala ndi index yotsika ya glycemic (i.e. omwe amawonjezera shuga pang'onopang'ono). Makonda azikonzedwa mokomera zakudya zotsika mu chakudya komanso zomanga kwambiri.

Izi ndi monga:

• Zamasamba: kabichi, kaloti, broccoli, Brussels zikumera, beets, nyemba zobiriwira, sipinachi, mbatata za jekete, chimanga chokoma, tsabola wokoma.
• Zipatso: mapeyala, maapulo, ma apulo, malalanje, rasipiberi, mabulosi abulu, mapeyala.
• Mkate, mbewu tirigu wa tirigu, tirigu wathunthu ndi mkate wa rye, oatmeal "Hercules", buckwheat.
• Maembe, mtedza, mbewu: soya, mphodza, nyemba, walnuts, mbewu za fulakesi, nthanga za maungu ndi nthanga za mpendadzuwa, chinangwa.

2) Ndikulimbana ndi insulin yochepa, muyenera kudya mafuta a monounsaturated (30 mpaka 35% ya zopatsa mphamvu tsiku ndi tsiku) kuchokera kumagwero monga maolivi ndi mafuta ophatikizika, mtedza ndi mapeyala. Ndipo zakudya monga nyama yamafuta, kirimu, batala, margarine, ndi makeke amafunika kukhala ochepa. Zakudya zamafuta ochepa siziyenera kutsatiridwa, koma mafuta amayenera kukhala athanzi ndikuwadyedwa pang'ono.

Zipatso zosakhazikika ndi masamba - osafunika popanga zakudya

3) Dokotala akulangizani kuti mudye masamba ambiri osakhazikika: kutumikiridwa kasanu kapena kupitilira patsiku. Sankhani zamasamba osiyanasiyana zomwe zimakhala ndi mitundu yosiyanasiyana. Kuphatikiza apo, ma servings a 2 omwe ali ndi index yotsika ya glycemic, monga ma cherries, mphesa, ma apricots ndi maapulo, ayenera kudya tsiku lililonse.

4) Idyani nsomba zambiri! Sankhani nsomba zam'nyanja yozizira zomwe zimakhala ndi mafuta ochulukirapo a omega-3 acid, monga nsomba, nsomba, kapena sardine. Ma Omega-3 acids amathandizira kusintha kwa anti-yotupa monga insulin, komanso kukonza mayankho a maselo ku mahomoni.

Salmon ndi trout akuwonetsedwa chifukwa cha insulin

5) Idyani nthawi zambiri komanso pang'ono. Zakudya izi zimathandiza kukhala ndi shuga m'magazi tsiku lonse, komanso kupewa insulin.

Zosankha zachitsanzo za kukana insulini

Zopatsa mphamvu zopatsa mphamvu pamenyu pansipa zimatengera kukula kwa gawo, kuyambira 1500 mpaka 1800 kcal patsiku.

Chakudya cham'mawa: 1 chikho oatmeal, 0,5 chikho zipatso, 100 gr. tchizi chamafuta ochepa.

Zovuta: lalanje, mphesa kapena 2-3 tangerines.

Chakudya chamadzulo: 100-120 gr. nyama yankhuku yoyera (mutha kuthira nkhuku yopanda khungu) kapena nsomba zam'madzi ozizira (nsomba, trout, salimoni ya pinki, mackerel), saladi yamasamba yokonzedwa ndi masipuni 1-2 a maolivi kapena mafuta ophikira, masamba (saladi, sipinachi, ndi zina). , mbale yaying'ono ya nyemba kapena mphodza (imatha kusinthidwa ndi phala la buckwheat).

Zovuta: apulo

Chakudya chamadzulo: Magalamu 150 a nkhuku kapena salmon, mbale ya ndiwo zamasamba zokometsera supuni 1 ya mafuta a azitona, zitsamba, theka kapu ya mpunga wamafuta.

Zovuta: 30 gr ma almond kapena walnuts.

Tiyeneranso kukumbukira kuti muyenera kumwa malita atatu amadzi tsiku lililonse.

Kuku ndi gwero labwino la mapuloteni, koma liyenera kukhala loonda.

Mavitamini ndi michere yowonjezera ya insulin kukana

1. Coenzyme Q10(CoQ10). Antioxidant wamphamvu, CoQ10 imalimbikitsa thanzi la mtima poletsa oxidation wa cholesterol yoyipa. Mlingo: 90-120 mg patsiku, wosakanikirana ndi zakudya zamafuta.
2. Alpha lipoic acid. Antioxidant iyi imasintha mayankho a cell ku insulin ndipo imathandizanso kukhazikitsa shuga m'magazi. Mlingo: kuchokera 100 mpaka 400 mg patsiku.
3. Magnesium Mitundu yambiri ya insulini ndi shuga m'magazi nthawi zambiri imawonedwa mwa anthu omwe ali ndi maginito ochepa m'magazi a magazi. Ma virnesium othandizira awonetsedwa kuti akuwonjezera kukana kwa insulin m'maphunziro a nyama. Mlingo: 100-400 mg patsiku. Tengani Magnesium Citrate kapena Chelate kapena Glycinate Mage.Osatengera magnesium oxide.
4. Chrome. Mcherewu umathandizira kukhazikitsa shuga m'magazi, umatha kukonza ma seramu lipids, komanso umathandizira kuti thupi lizigwiritsa ntchito bwino glucose ndikuwotcha mafuta. Fomu yabwino kwambiri yogwiritsira ntchito ndi GTF Chromium), Mlingo: 1000 mcg patsiku.

Insulin Resistance / Malo A Zaumoyo Dr. Andrew Weil