Zakudya zowonjezera zakudya ndi insulin yowonjezereka

Hyperinsulinemia ndi vuto lomwe milingo ya insulin ikukwera. Nthawi zambiri, zolephera zotere zimasonyeza kuchepa kwa chidwi chathupi lathupi lathu mu timadzi timeneti. Zolakwika zotere mu endocrine system zimatsogolera kuti kapamba imagwira ntchito kwambiri, kuyesera kupanga insulin yambiri, ndipo chifukwa cha izi, pang'onopang'ono imatha. Ngati njira zoyenera sizitengedwa munthawi yake, munthuyo adzakulitsa chiwopsezo cha matenda a shuga komanso kunenepa kwambiri.

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Mfundo Zakudya

Zakudya zochiritsika zokhala ndi insulin yowonjezereka ndizofunikira kwambiri kuti mukhale ndi thanzi komanso kukhalabe ndi thanzi. Ngati kuphwanya kwapezeka m'magawo oyambilira, ndiye kuti, monga lamulo, kukonza zakudya ndizokwanira kukonza thanzi la wodwalayo. Kufunika kogwiritsa ntchito mankhwalawa sikuti kumabuka nthawi zonse - zonse zimatengera kuopsa kwa njira yodutsamo ndi momwe thupi la wodwalayo lilili. Koma ngakhale dotolo atamupatsa mankhwala apadera kwa wodwala, sangakhale ndi zotsatirapo zake popanda kutsatira zakudya ndikusinthanso moyo wake wolakwika.

Mfundo zazikuluzikulu za zakudya zomwe odwala omwe ali ndi hyperinsulinemia ayenera kutsatira:

• kusinthana ndi chakudya chamagulu (muyenera kudya pafupipafupi),
• calorie choletsa
• kuchuluka kwa menyu pazinthu zachilengedwe popanda zokometsera zopangidwa ndi kuchuluka kwa zonunkhira,
• kukana chakudya pompopompo, zakudya zosavuta ndi maswiti,
• kupatula pa menyu yazakudya zokazinga, zamafuta ndi zonunkhira,
• Kuchepetsa kuchuluka kwa mchere womwe umatha.

Chifukwa chake, zopatsa mphamvu za zakudya za tsiku ndi tsiku za munthu wodwala ziyenera kuchepetsedwa pang'ono kufikira mulingo wa mahomoni awa m'magazi ulowera pazovomerezeka. Chiwerengero choyenera cha zopatsa mphamvu zomwe zimapangidwa ndi chakudya patsiku chitha kuwerengedwa ndi dokotala, chifukwa izi ziyenera kuchitidwa poganizira mawonekedwe a thupi, ntchito komanso thanzi labwino.

Zakudya zonona, zokazinga, zonunkhira komanso zamchere zimayika zovuta pazonse zam'mimba zodyera komanso kapamba. Chifukwa chake, ziyenera kuthetsedwa kwathunthu kufikira thanzi labwinobwino la munthu, kenako, ngati mumadya, ndiye nthawi zina pokhapokha pang'onopang'ono.

Insulin ndi glycemic indices

Mukamasankha zakudya zamagulu azakudya, pali zinthu ziwiri zofunika kuziwona: index ya glycemic ndi index ya insulin. Glycemic index (GI) ndi chisonyezo chomwe chimadziwika kuti munthu akangodya chinthu china msanga m'magazi a munthu amadzuka. Itha kukhala yofanana ndi chizindikiro kuchokera ku 0 mpaka 100 mayunitsi. Muyeso umatengedwa ngati GI ya shuga wangwiro - ndi wofanana ndi 100.

Kutsikira kwa mndandanda wamatumbo a glycemic, kumakhala kosavuta kuti kumalowetsedwe m'thupi ndikugayidwa pang'onopang'ono. Zakudya zotere kwa nthawi yayitali zimasiya kumverera kwodzala popanda zovuta za m'mimba. Odwala omwe ali ndi hyperinsulinemia ayenera kudya zakudya zokhala ndi index yotsika kapena yapakati. Zakudya zomwe zili ndi GI yayikulu ziyenera kutayidwa, chifukwa zimakhudza mkhalidwe wamapapo komanso zimapangitsa kusintha kwakukulu m'magazi a shuga. Zonsezi zimabweretsa kukula kwa matenda ashuga mwa anthu omwe ali ndi vuto la endocrine matenda.

Mlozera wa insulin ndi chizindikiro chofanizira chomwe chimadziwika ndi momwe zimachitikira (poyankha) cha kapamba pokhudzana ndi chinthu chomwe amapanga mwanjira yopanga insulin. Zogulitsa zomwe zimakhala ndi insulin yotsika komanso yapakatikati ndi inshuwarheat ndi oatmeal (osati mapepala omwe amapezeka nthawi yomweyo), masamba, nsomba zamafuta ochepa ndi nyama yazakudya. Zakudya zonse zovulaza ndi zotsekemera, monga lamulo, zimayambitsa kupanga kwa insulin, chifukwa chake odwala otere ayenera kutayidwa.

Ndingadye chiyani?

Maziko a menyu azikhala mbale zomwe zimakonzedwa kuchokera ku nyama zopanda mafuta ndi nsomba zomwe zimaphatikizidwa ndi masamba. Turkey fillet, nyama ya kalulu, nkhuku ndi keke yotsamira ndizoyenereradi zolinga izi. Ndikwabwino kusankha nsomba za mitundu yoyera ndi mafuta ochepa. Ngakhale nsomba zochepa zofiira zimaloledwa nthawi 1-2 pa sabata (koma siziyenera kukhala zamchere, zosuta kapena zotsekemera). Ndikofunika kuyiwotcha kapena kuwiritsa ndi masamba. Izi zipangitsa kuti zitheke kupindula kwambiri pazogulitsidwa ndipo nthawi yomweyo sizivulaza kapamba.

Kuchokera pamasamba, ndibwino kusankha zinthu zomwe zimakhala ndi fiber yambiri, mafinya ambewu komanso nthawi imodzi wowuma. Zothandiza pankhaniyi ndi zukini, dzungu, broccoli, kolifulawa. Muthanso kudya beets ndi kaloti, anyezi ndi Yerusalemu artichoke. Kudya mbatata sikuletsedwa, koma kuchuluka kwake kuyenera kukhala kochepa. Kuphatikiza pa kuwira ndi kuwotcha, masamba amatha kuphika ndi mafuta pang'ono a olive kapena stewed. Mafuta ochokera ku nyama (kuphatikizapo batala) ndi ofunika kuchepetsa.

Zinthu za lactic acid zimatha kudyedwa kwa odwala omwe ali ndi kuchuluka kwa insulin, koma samalani ndi kuchuluka kwa mafuta omwe amapezeka. Iyenera kukhala yocheperako, chifukwa, apo ayi, kefir kapena kanyumba tchizi sichingabweretse phindu. Sipangakhale chothandiza kuti anthu omwe ali ndi matenda oterewa amwe mkaka wonse, chifukwa zimatha kupangitsa kuti insulini itulutse kwambiri. Mutha kudya mazira a odwala oterowo (koma osapitirira 1-2 patsiku). Amatha kuwiritsa kapena kuwuphika monga mawonekedwe a omelet otsekemera ndi kuwonjezera kwa masamba otsika kalori.

Katundu Woletsedwa

Zakudya zonse zomwe zimakhala ndi zokometsera zokometsera, mitundu ndi zokometsera zimathandizira pakuwonongeka kwa kapamba. Kuphatikiza apo, zinthu ngati izi nthawi zambiri zimakhala ndi glycemic komanso insulin index yayikulu. Chifukwa chake, kupatula zotere kuchokera pamenyu awo ndikofunikira kwa odwala onse omwe adakumana ndi vuto la endocrine.

Kuphatikiza apo, odwala omwe ali ndi insulin yayitali ya magazi ayenera kusiyanitsidwa ndi zakudya zawo:

• makeke, chokoleti, maswiti,
• zinthu zophika mkate (makamaka kuchokera ku premium ndi ufa woyamba wa darasa),
• nyama ndi nsomba zam'chitini,
• misuzi ya zokometsera, ketchup, mayonesi,
• Zakudya zosavuta
• nyama zosuta, soseji ndi masoseji,
• nyama zamafuta
• msuzi wonenepa (kuphatikiza ndi bowa),
• sodas zabwino
• mafuta amkaka,
• khofi wamphamvu ndi tiyi, mowa.

Zipatso zokoma zomwe zimakhala ndi chakudya chambiri (mavwende, vwende, mphesa) zimakulitsanso gawo la kupanga insulini, chifukwa chake, pa gawo la kubereka bwino, ayenera kusiyidwa kwathunthu. Zakudya zowuma ndi ma pickles amakhalanso mndandanda wazakudya zosafunikira zamatendawa, popeza ali ndi katundu wolemetsa kapamba kofowoka.

Zakudya zokhala ndi insulin yambiri m'magazi zimaphatikizanso kukana kugwiritsa ntchito kwambiri zokometsera (ngakhale kuloledwa). Chowonadi ndi chakuti chakudya choterocho chimathandizira chidwi, ndipo munthu amayesedwa kuti adye kwambiri kuposa zomwe amayenera kudya. Popeza kuti kuchuluka kwambiri kwa insulin kumakhala limodzi ndi mavuto okhala ndi kunenepa kwambiri, izi zimatha kukhala ndi zotsatirapo zoyipa zaumoyo.

Kuphatikiza pa zakudya, pochiza matenda a hyperinsulinemia ndikofunikira kutsatira moyo wathanzi ambiri. Kuchita masewera olimbitsa thupi kosavuta, kudya zakudya zabwino komanso kusiya kusuta fodya komanso kumwa mowa mwauchidakwa nthawi zambiri kumachepetsa insulini m'mwazi popanda mankhwala ndikuthandizanso wodwala kukhala wathanzi.