Zakudya Zolimbana ndi Insulin: Momwe Keto Diet Imathandizira Kuchimenya

Kodi mudamvapo za kugwirizana pakati pa zakudya zamafuta ochepa monga zakudya za ketogenic ndi insulin kukana?

Ngakhale zingawoneke zachilendo poyamba, pangakhale zotsatira zabwino pakati pa kudya zakudya zochepa za carb, mafuta ambiri a ketogenic ndi kuchepetsa kapena kuthetsa kukana kwa insulini.

Werengani kuti mudziwe ndendende zomwe insulin kukana ndi chiyani, ziwopsezo zomwe zimakhudzana ndi kukana insulini, ndi zakudya ziti zomwe zimagwirizana ndi kukula kwa insulin kukana. Poyamba, muzindikira zomwe zimayambitsa kukana insulini kuti mudziwe zomwe zingayambitse mavuto.

Kodi insulin kukana ndi chiyani?

Zimasokoneza kuyankhula za insulin kukana (IR) osayamba kunena za insulini (kapena zomwe imachita).

Nthawi zonse mukadya, dongosolo lanu la m'mimba liyenera kuphwanya chakudya kukhala michere yothandiza. Nthawi zonse mukamadya zakudya zokhala ndi ma carbohydrate monga buledi woyera, pasitala wambewu zonse, kapena madzi a zipatso, ma carbohydrate amenewo amasinthidwa kukhala mtundu wina wa shuga wogwiritsiridwa ntchito wotchedwa glucose pamene thupi lanu ligaya.

Thupi limagwiritsa ntchito glucose kupaka ma cell anu onse, monga momwe galimoto yanu imagwiritsira ntchito mafuta pochoka kunyumba kupita kuntchito. Pakugaya chakudya, glucose amatulutsidwa m'magazi, zomwe zimapangitsa kuti shuga m'magazi, omwe amadziwikanso kuti shuga, akukwera.

Ndipamene insulin imabwera.

Pancreas yanu ikazindikira kuti shuga wanu wakwera, imapanga ndikutumiza insulini kuti ibwererenso.

Insulin ndi timadzi timene timatulutsa shuga kuchokera m'magazi kupita ku maselo, komwe imatha kugwiritsidwa ntchito. Izi ndizomwe zimadziwika kuti ma sign a insulin. Pamene minofu ndi maselo amafuta amatenga glucose onse, kuchuluka kwa shuga m'magazi kumabwereranso bwino chifukwa cha izi ( ¹ ).

Insulin nthawi zambiri imagwira ntchito yabwino yosunga shuga wamagazi mwa anthu ambiri. Komabe, nthawi zina ma cell anu amasiya kuyankha kukopeka kwa insulin ndikukhala zomwe zimadziwika kuti insulin kukana.

Kukana kwa insulini ndizomwe zimayambitsa matenda ambiri a metabolic, makamaka mtundu 2 shuga ( ² ).

Kodi kukana insulini kumagwira ntchito bwanji?

Pamene minofu, chiwindi, ndi maselo amafuta amasiya kuyamwa glucose onse m'magazi anu, shugayo amakhalabe komwe angapite, motero shuga wanu wam'magazi amakhalabe wokwera. Pancreas yanu imayankha ndikupanga insulin yochulukirapo kuti ithane ndi shuga woyandama waulere.

Pancreas yanu imatha kugwira ntchito yowonjezerekayi kwakanthawi, koma imatha kutha ikalephera kupanga insulini yokwanira kuwongolera shuga m'thupi lanu.

Ma cell a kapamba akawonongeka ndikusiyanitsidwa panthawiyi, glucose amachulukirachulukira, kukhala ndi vuto lolowa m'maselo ndikusunga shuga wambiri m'magazi.

Chifukwa chake tsopano muli ndi shuga wambiri m'magazi komanso kuchuluka kwa insulin. Ngati kuchuluka kwa shuga m'magazi kukufika pocheperako, mutha kupezeka kuti muli ndi matenda a shuga amtundu wa 2, pomwe mudzafunikira malangizo kuti muwongolere kuchuluka kwa insulin ndi shuga.

Zodabwitsa ndizakuti, kudziwa kwa dokotala za prediabetes kapena mtundu wa 2 shuga nthawi zambiri ndipamene anthu ambiri amapeza kuti ali ndi insulin kukana.

Ndipo malingana ndi nthawi yomwe mwasiya shuga wanu wokwera kwambiri, izi zingatanthauze kuyamba kumwa mankhwala oletsa shuga mutangochoka ku ofesi ya dokotala.

Chifukwa chiyani kukana insulini ndi nkhani zoyipa

Madokotala ndi asayansi nthawi zambiri amatchula insulin kukana ngati prediabetes chifukwa ngati palibe chomwe chikusintha muzakudya zanu ndi moyo wanu, thupi lanu silingathe kusunga shuga wonse m'magazi anu, ndipo mudzapezeka ndi matenda amtundu wa 2. ³ ).

Kukhala ndi matenda amtundu wa 2, kuchuluka kwa shuga m'magazi, komanso kukana insulini kumalumikizidwa ndi zovuta zamankhwala monga:

• Matenda a mtima komanso kuthamanga kwa magazi ( ⁴ )
• Cholesterol chokwera ndi triglycerides wambiri ( ⁵ )
• Cancer ( ⁶ )
• Stroke ( ⁷ )
• Matenda a polycystic ovary ( ⁸ )
• Matenda a Alzheimer ( ⁹ )
• Gout ( ¹⁰ )
• Nonalcoholic mafuta a chiwindi ndi khansa ya colorectal ( ¹¹ )

Nazi zina mwazomwe zimayambitsa imfa osati ku US kokha, koma padziko lonse lapansi ( ¹² ).

Kodi muli pachiwopsezo?

Kodi chimayambitsa kukana insulini ndi chiyani?

Malinga ndi Centers for Disease Control and Prevention (CDC), anthu 86 miliyoni aku America ali ndi matenda a shuga kapena insulin resistance (IR), koma 25% ya anthuwo sadziwa kuti ali nawo. ¹³ ).

Zikuwoneka ngati chifukwa chodziwikiratu cha shuga wokwera m'magazi ndikumadya zakudya zopatsa mphamvu zambiri komanso zakumwa zotsekemera, ndipo izi ndi zoona pang'ono. ¹⁴ ).

Koma kukhala ongokhala kumakwezanso kuchuluka kwa shuga chifukwa ma cell anu sakhala ndi mwayi wogwiritsa ntchito shuga onse (werengani: mphamvu) m'magazi anu. ¹⁵ ).

Kukana kwa insulini kumatha kuyambitsidwa ndikuwonjezereka ndi: +

• Zaka zanu. Kukana insulini kumatha kukhudza anthu azaka zilizonse, koma pali chiwopsezo chowonjezereka chokhala ndi insulin kukana mukamakula ( ¹⁶ ).
• chiyambi chako. Ngati ndinu wochokera ku American Indian, Pacific Islander, Alaska Native, Asian America, Hispanic/Latino, kapena African American, muli pachiwopsezo chachikulu cha IR kuposa ena ( ¹⁷ ).
• Kuthamanga kwa magazi. Opitilira 50% aanthu akulu omwe ali ndi matenda oopsa amakhalanso osamva insulin ( ¹⁸ ).
• Kutupa. Kaya amayamba chifukwa cha kusadya bwino kapena kusalingana kwa mabakiteriya athanzi am'matumbo ( ¹⁹ Izi zimabweretsa kupsinjika kwa okosijeni, komwe kumathandizira kukana insulini ( ²⁰ ).
• Polycystic ovary syndrome (PCOS). Izi zimapangitsa kuti amayi azikhala osavuta kukana insulini komanso kunenepa kwambiri ( ²¹ ).

Ichi ndichifukwa chake, kuwonjezera pa kuyezetsa kwanu pachaka ndi dokotala wanu, muyenera kuyang'ana kuchuluka kwa shuga m'magazi anu chaka chilichonse, makamaka ngati mugwera m'magulu aliwonse owopsa awa.

Momwe mungadziwire ngati mukudwala insulin

Popeza thupi lanu limavutikira kuti shuga lanu lamagazi ndi insulini liziyenda palokha, zingatenge zaka kuti mufike pokana insulini.

Anthu ambiri samazindikira zizindikiro za insulin kukana ngakhale ndizofala ku United States:

• 24% ya akuluakulu azaka zopitilira 20 ali nawo ( ²² )
• Amapezeka mwa amayi opitilira 70% kapena onenepa kwambiri ( ²³ )
• 33% ya ana onenepa kwambiri ndi achinyamata amakhala ndi insulin kukana ( ²⁴ )

Kodi mumavutika ndi zizindikiro zakuthupi za kukana insulini? Pansipa pali zizindikiro zomwe zimakhudzidwa kwambiri ndi kukana insulini ndipo chifukwa chake zimatha kukulitsa chiwopsezo cha matenda amtundu woyamba kapena mtundu wa 1 shuga.

• Mumakhala ndi njala nthawi zonse, mumalakalaka kwambiri shuga, ndipo mumamva ngati simungadye chakudya chokwanira kuti mukhute ( ²⁵ ).
• Kunenepa komanso kulephera kuonda (makamaka pamimba). Ngati ndinu onenepa kwambiri kapena onenepa kwambiri ndipo muli ndi thupi lolemera kwambiri m'mimba mwanu ngakhale mutayesa zakudya zosiyanasiyana zochepetsera thupi, ndiye chifukwa chake kukana insulini kungakhale.
• Kutupa zala ndi akakolo chifukwa cha kusalinganika kwa potaziyamu ndi sodium ( ²⁶ ).
• Acrochordons ndi acanthosis nigricans, kapena zigamba zakuda, zofiirira zapakhungu m'mitsempha ya khosi, m'khwapa, ntchafu, ndi ntchafu ( ²⁷ ).
• Kumeta tsitsi lachimuna ndi kuonda ngakhale ndiwe mkazi ( ²⁸ ).
• matenda a chingamu ( ²⁹ )

Ndiye nditani ngati ndikuganiza kuti ndingakhale ndi insulin kukana?

Konzani nthawi yokumana ndi dokotala mwachangu momwe mungathere. Adzawunikiranso mbiri yanu yachipatala, ndikuyezetsani kwathunthu, ndikutumizani kuti mukayezetse kulolera kwa glucose kuti mudziwe zowona.

Muyenera kuyeza kuchuluka kwa shuga m'magazi ndi insulin kuti muwone komwe muli pa sikelo ya IR. Kusala kudya kwambiri kwa insulin nthawi zambiri kumawonetsa kukana kwa insulin. Musade nkhawa kwambiri mukamva nkhani zoipa. Kukana insulini komanso matenda amtundu wa 2 amatha kusinthidwa.

Kuchita masewera olimbitsa thupi ndi kuchepa thupi kwawonetsedwa kuti ndi njira yabwino kwambiri yothetsera kuchepa thupi. insulin kumva, ndiko kuti, kupangitsa maselo anu kulabadira kwambiri chithandizo cha insulin.

Popeza kukana insulini kumakulirakulira ndi zakudya zambiri zomwe mumadya, kafukufuku akuwonetsa kuti zakudya zokhala ndi ma carb ochepa monga keto zitha kukhala zothandiza osati kokha kulemera komanso kuti muchepetse shuga m'magazi ndikukhazikitsanso momwe insulin imagwirira ntchito m'thupi lanu.

Sayansi kumbuyo kwa zakudya za ketogenic ndi insulin kukana

Anthu ambiri aku America amadya pakati pa 225-325 magalamu amafuta patsiku ( ³⁰ ).

Nthawi zonse mukamadya chakudya, mumayambitsa kuyankha kwa insulin. Ziribe kanthu mtundu wa ma carbs omwe mumadya - ma carbs osavuta muzakudya zosinthidwa kapena ma carbs ovuta ngati masamba owuma - onse amasintha kukhala shuga wamagazi kuti maselo anu agwiritse ntchito pomaliza.

Mukadya kwambiri chakudya chamafuta ndi shuga, shuga amatulukanso m'magazi anu (ndiponso insulini yambiri). Chifukwa chake mukapanda insulini, ma carbs ndiye mdani wanu wamkulu.

Zili ngati kukhala ndi vuto la chiponde. Mungaphonye peanut butter, koma mutadziwa kuti kudya kungakupwetekeni, kodi mungaterobe?

Anthu ambiri amapewa chiponde kotheratu.

Muyenera kuganizira zamafuta monga mtedza mukakhala onenepa kwambiri kapena osamva insulin ndipo mukufuna kuonda.

Zakudya za ketogenic ndi njira yotsika kwambiri ya carb, yokhala ndi mafuta ambiri. Kutengera kutalika kwanu, kulemera kwanu, zolinga za thupi lanu, ndi kuchuluka kwa zochita zanu, ma keto macros anu atsiku ndi tsiku ayenera kugawidwa kukhala:

Chifukwa chake m'malo modya magalamu 300 amafuta patsiku, mutha kuchepetsa kudya kwanu kwatsiku ndi tsiku kukhala pakati pa 25 ndi 50 g. Ngati mukudabwa kuti thupi lanu lingakhale bwanji ndi chakudya chochepa cha ma carbohydrate, yankho liri kusinthasintha kwa metabolic.

kusinthasintha kwa metabolic

Monga momwe thupi lanu limagwirira ntchito pa shuga kuchokera ku chakudya, limatha kugwira ntchito mosavuta (ndipo ena amati bwino) pamaketoni ochokera m'masitolo amafuta amthupi lanu.

Zakudya zanu zatsopano, zathanzi zidzakhala makamaka mafuta, kuphatikizapo mapeyala, mafuta a azitona, mkaka wapamwamba kwambiri, mtedza ndi mbewu; mapuloteni omwe akuphatikizapo ng'ombenkhuku, sardines ndi nyama zina udzu wodyetsedwa; ndi ndiwo zamasamba zokhala ndi ulusi wambiri, kuphatikizapo masamba osakhuthala.

Ngati mukudabwa kuti ketone ndi chiyani, yankho ndilo: Matupi a Ketone, omwe amadziwikanso kuti "matupi a ketone," ndi mamolekyu amphamvu omwe thupi lanu limapanga pophwanya mafuta kuti mukhale ndi mphamvu pamene chakudya chanu cha carb chili chochepa, monga tafotokozera m'nkhaniyi pa ketoni.

Mukachotsa shuga ndi chakudya m'zakudya zanu, thupi lanu lidzagwiritsa ntchito shuga wowonjezera m'magazi anu. Mudzatha kukonzanso shuga wanu wam'magazi ndi insulini, chifukwa shuga wowonjezera woyandama m'magazi anu amatha pakapita masiku ochepa pazakudya zotsika kwambiri za carb.

Pamene thupi lanu liyamba kuthamanga pa matupi a ketoni, mumatulutsa insulini yochepa chifukwa padzakhala shuga wochepa kuti mugwire. Izi zipangitsa kuti minofu ndi ma cell amafuta azimvera insulin.

Izi zimapangitsa keto kukhala chakudya choyenera cha insulin kukana.

Koma kodi sayansi imati chiyani?

Kafukufuku wachipatala apeza kuti chakudya chochepa kwambiri, chokhala ndi mafuta ambiri a ketogenic chimachepetsa kusala kudya kwa insulini, kumapangitsa shuga wamagazi kukhala bwino, kumapangitsa chidwi cha insulin, ndikuthandizira. kuonda mwa njira zothandiza kwambiri kuposa zakudya zopanda mafuta.

Ndipo n’cifukwa ciani zimenezi zimachitika? Pali zifukwa zitatu.

#1: Keto amachotsa chifukwa chachikulu cha insulin kukana

Kafukufuku wawonetsa kuti kuletsa kudya kwazakudya tsiku ndi tsiku kumathandizira mawonekedwe onse a metabolic syndrome, monga ( ³¹ ):

• Matenda oopsa
• shuga wokwezeka wamagazi
• Mafuta ochuluka a thupi m'chiuno.
• Miyezo ya cholesterol yoyipa.

M'mayesero oyamba omwe adapangidwa kuti awone momwe zakudya za ketogenic zimakhudzira insulin kukana, ofufuza adayang'anira zakudya zokhazikika za anthu 10 onenepa kwambiri omwe ali ndi matenda a shuga a 2 kwa sabata yathunthu. Ophunzirawo adatsatira zakudya zamafuta kwambiri za ketogenic kwa milungu iwiri.

Ofufuzawo adawona kuti otenga nawo gawo pa keto ( ³² ):

• Mwachilengedwe amadya zopatsa mphamvu zochepa 30% (kuchokera pa avareji ya 3111 kcal/tsiku mpaka 2164 kcal/tsiku).
• Anataya pafupifupi 1,8 kg m'masiku 14 okha
• Adakulitsa chidwi chawo cha insulin ndi 75%.
• Miyezo yawo ya hemoglobin A1c idatsika kuchokera pa 7.3% mpaka 6.8%.
• Amachepetsa triglycerides wawo wapakati ndi 35% ndi cholesterol yonse ndi 10%.

Kuphatikizika kwa zakudya zokhala ndi ma carb ochepa komanso kuwonda kwachilengedwe kunapangitsa kuti matupi awo azitha kugwiritsa ntchito bwino insulin popanda mankhwala.

Mu kafukufuku wina, anthu 83 onenepa kwambiri kapena onenepa kwambiri omwe ali ndi cholesterol yayikulu adapatsidwa mwachisawawa chimodzi mwazakudya zitatu zofananira zama calorie kwa milungu isanu ndi itatu. ³³ ):

1. Zakudya zamafuta ochepa kwambiri (zakudya zama carb 70%, mapuloteni 20%, mafuta 10%).
2. Zakudya zokhala ndi mafuta ambiri osatha koma zopatsa mphamvu zochepa (50% ma carbohydrate, 30% mafuta, 20% mapuloteni)
3. Zakudya zamafuta ochepa kwambiri monga keto (61% mafuta, 35% mapuloteni, 4% carbs)

Sayansi yomwe imayambitsa zakudya za insulin

Ofufuzawo adapeza kuti omwe adatenga nawo gawo pazakudya za keto adatsitsa ma triglycerides awo kuposa omwe ali pazakudya zina ziwirizo ndikuchepetsa kusala kwa insulin ndi 33%.

Omwe amadya zakudya zamafuta ambiri, zopatsa mphamvu zamafuta ochepa adatsitsanso kuchuluka kwa insulin (ndi 19%), koma zakudya zotsika kwambiri zamafuta sizinakhudze kutsitsa kwa insulin.

Kuphatikiza apo, chakudya chochepa kwambiri cha carb chinayambitsa insulini yabwino kwambiri komanso mayankho a shuga m'magazi atatha kudya, kutanthauza kuti ophunzirawo adawonetsa zizindikiro zakukhudzidwa kwambiri ndi insulin.

Kafukufukuyu akuwonetsanso kuti kumamatira ku mafuta osakwanira si yankho. Thupi lanu limafunikira mitundu yonse itatu yamafuta athanzi (odzaza, monounsaturated, ndi polyunsaturated) kuti muchite bwino, ndipo musamaope kuwonjezera madyedwe anu amafuta okhathamira pa keto, kuchokera ku mankhwala a kokonati, mabala amafuta a nyama, kapena chokoleti chakuda.

Sayansi yatero tsopano Debunked nthano yakale yakuti mafuta odzaza mafuta amathandizira ku matenda a mtima ndi zovuta zina za metabolic.

Kuchepetsa kukana kwanu kwa insulin kumatanthauza kuti mutha kusinthanso matenda amtundu wa 2 shuga.

#2: Keto Atha Kuthandiza Kuchepetsa Matenda a shuga amtundu wa 2

Pakufufuza kwa anthu onenepa kwambiri omwe ali ndi matenda a shuga amtundu wa 2, zakudya zochepa zama carbohydrate ketogenic (LCKD) zidawongolera kuwongolera shuga wawo wamagazi kotero kuti ambiri aiwo (17 mwa 21 omwe adamaliza mayesowo) adachepetsa kapena kuthetseratu mankhwala awo a shuga mu 16 yokha. masabata ( ³⁴ ).

Ofufuzawo adalemba LCKD ngati "yothandiza kutsitsa shuga m'magazi" chifukwa otenga nawo mbali:

• Iwo anataya pafupifupi 9 Kg aliyense
• Adatsitsa shuga wawo wapakati pafupifupi 16%.
• Anatsitsa triglycerides yawo ndi 42%.

Chiyeso china chinasonyeza kuti ngakhale kutsatira zakudya zokhala ndi zakudya zochepa za glycemic kungathandize kuchepetsa shuga wa magazi ndi kuchepetsa kapena kuthetsa mankhwala a shuga a mtundu wa 2, zakudya zochepa za carb ketogenic zinapangitsa kuti izi zichitike nthawi zambiri, zomwe zinamupatsa mphoto ya LCKD. chifukwa chokhala "othandiza pakuwongolera ndi kubweza matenda amtundu wa 2." ( ³⁵ )

Ndipo pamene amayi olemera kwambiri anafunsidwa kuti azitsatira chimodzi mwa zakudya ziwiri: LCKD kapena zakudya zopanda mafuta kwa milungu inayi, zakudya zochepa za carb zinapangitsa kuti insulini imve bwino. Kumbali inayi, chakudya chochepa kwambiri chamafuta chimadzutsa kusala shuga, insulini, ndi insulin kukana, zosiyana ndi zomwe mukufuna kuti zichitike ( ³⁶ ).

Mwachidule, njira yamafuta ochepa, yamafuta ambiri (LFHC) ndi chakudya choyipa cha insulin kukana, pomwe keto ndi yabwino kwambiri.

Pamene insulini yanu ndi shuga m'magazi zimayamba kukhazikika pazakudya za ketogenic, ndipo thupi lanu likusintha kugwiritsa ntchito mafuta ngati mafuta, mudzachepetsanso thupi, zomwe zimachepetsanso kukana kwa insulini.

#3: Keto Imayambitsa Kutaya Kwachilengedwe Kwachilengedwe

Thupi lanu nthawi zonse limadzisamalira lokha.

Tsoka ilo, mukakhala ndi glucose wochuluka m'magazi anu, thupi lanu limasunga mafuta owonjezerawo m'ma cell amafuta. Ichi ndichifukwa chake kukana insulini kumayamba nthawi zambiri pakuwonda ( ³⁷ ).

Izi zikutanthauza kuti shuga m'magazi anu akakwera kwambiri ndipo insulin yanu ikadutsa padenga, simungathe kuchepa thupi. Insulin ndi mahomoni osungira, pambuyo pake.

Kotero zosungirazi tsopano zikuvulaza thupi lanu, osati kukuthandizani.

Ndipo nayi chowombera chenicheni: Mukakhala onenepa kwambiri kapena onenepa, mwina chifukwa cha kukana insulini, maselo anu amafuta amayamba kumathandizira kuti insulini isakane.

Udindo wa mafuta a visceral

Kunyamula mafuta ochulukirapo m'thupi mozungulira pamimba panu komanso pakati pa ziwalo zanu kumatulutsa matani amafuta acids ndi mahomoni aulere m'thupi lanu. Ndipo mukuganiza chiyani?

Amadziwika kuti amalimbikitsa kukana insulini.

Mafuta a visceral ndi owopsa kwambiri ngati shuga wokha, monga momwe asayansi tsopano akupeza kuti "kunenepa kwambiri m'mimba kumayenderana kwambiri ndi kukana insulini komanso mtundu wa 2 shuga. ³⁸ ) ".

Pamene ofufuza mu kafukufuku wina ankafuna kudziwa ngati mafuta osungiramo mafuta ali ndi chochita ndi insulini kukana, adayeza kuchuluka kwa mafuta a minofu ya m'mimba, minofu ya adipose nthawi zonse, ndi minofu ya ntchafu.

Iwo adanenanso kuti pakuwonjezeka kulikonse kwamafuta a visceral, pamakhala chiwonjezeko cha 80% cha mwayi wokhalanso wosamva insulin.

Ndipo pezani izi: Odwala omwe ali ndi mafuta ambiri kwina kulikonse adachepetsa mwayi wawo wa IR ndi 48% ndipo omwe ali ndi mafuta ambiri a ntchafu kuposa mafuta ena anali ochepera 50% kukhala IR. ³⁹ ).

Kwenikweni, mafuta am'mimba = mwayi wochulukirapo wokhala ndi insulin kukana.

Keto imatha kuchepetsa kutayika kwa mafuta

Njira yochotsera mafuta awa ndikuchotsa m'masitolo a glucose. Pokhapokha pamene thupi lanu likhoza kuyamba kuwotcha mafuta kuti likhale nkhuni.

Izi ndi zomwe zakudya za ketogenic zimachita.

Zakudya za ketogenic zimagwira ntchito bwino kuwonda ndi kuwongolera kagayidwe chifukwa mukakhala mu ketosis, inu:

• Mumawotcha mafuta kuti mupeze mphamvu
• Mumadya zopatsa mphamvu zochepa tsiku lililonse
• Mumathetsa zilakolako
• Mumapondereza chilakolako chanu mwanjira yachilengedwe

Thupi lanu lidzayenda bwino m'masitolo anu amafuta kuti lithe kuwongolera shuga lanu lamagazi ndi insulin pomwe mukutaya mainchesi.

Ngati mwakonzeka kuyamba kutsatira zakudya za ketogenic kuti muchepetse kukana kwa insulini ndikuwongolera kulemera kwanu, tsatirani izi ndondomeko ya chakudya ketogenic 7 masiku kuchepetsa thupi.

Kupita keto ndi ndondomeko yolimba ya chakudya kumatenga zambiri zosadziwika kuchokera ku equation ndikukulolani kuti muganizire zomwe zili zofunika kwambiri: kukonza thanzi lanu.

Kuchepetsa thupi ndi njira yoyamba yochepetsera kukana kwa insulini komanso matenda amtundu wa 2, koma pali zinthu zina zingapo zomwe zingakuthandizeni kuti mubwererenso.

Moyo wosavuta umasintha kuti ugonjetse kukana kwa insulin

Simukuyenera kukhala ndi insulin kukana komanso mtundu wa shuga 2 kwamuyaya. Zonsezi zikhoza kusintha mwa anthu ambiri ndi kusintha kosavuta kwa zakudya ndi moyo.

Pamodzi ndi zakudya zanu za ketogenic:

• Muzichita zinthu zolimbitsa thupi zosachepera mphindi 30 patsiku. Kupatula pazakudya, zochitika zatsiku ndi tsiku ndiye chinthu chofunikira kwambiri pakukhudzidwa ndi insulin ( ⁴⁰ ). Kuchita zolimbitsa thupi kudzadya shuga woyandama m'magazi kuti achepetse shuga wamagazi ndikuwonjezera chidwi cha insulin ( ⁴¹ ). Kutuluka thukuta limodzi kumatha kukulitsa kuchuluka kwa glucose mpaka 40% ( ⁴² ). Kutaya mafuta am'mimba kumachepetsanso RI yanu ( ⁴³ ).
• Siyani kusuta. Chizoloŵezi choyipachi chimawonjezeranso kukana kwanu kwa insulini ( ⁴⁴ ).
• Konzani kugona kwanu. Izi ziyenera kukhala zosavuta mukachepetsa ma carbs ndikuyamba kuchita masewera olimbitsa thupi. Kafukufuku wina adawonetsa kuti kusagona pang'ono kwa usiku umodzi kumapangitsa kuti anthu azikhala ndi thanzi labwino, choncho lingalirani zomwe mukuchita m'thupi lanu ngati muli onenepa kale komanso osagona mokwanira. ⁴⁵ ).
• Yesani kusala kudya kwapakatikati. Mchitidwewu wawonetsa zotsatira zabwino pakukhudzidwa kwa insulin komanso kuchepa thupi ( ⁴⁶ ).
• Chepetsani nkhawa zanu. Kupsinjika maganizo kumawonjezera shuga wa magazi ndi hormone yopanikizika cortisol, yomwe imayambitsa kusungirako mafuta kuti thupi lanu likhale ndi mphamvu zokwanira "kuthawa ngozi." Kupsinjika kumayenderana ndi kuchuluka kwa shuga m'magazi ndi kuchuluka kwa insulini ( ⁴⁷ ). Yoga ndi kusinkhasinkha zawonetsedwa kuti zimathandizira kuthamanga kwa magazi komanso kukana insulini ( ⁴⁸ ).

Izi sizovuta kusintha moyo wanu. Ndi masitepe omwe aliyense angatenge kuti akhale ndi moyo wautali, wathanzi ndi matenda osatha ochepa.

Zakudya za insulin kukana: kumaliza

Kukana kwa insulini ndi vuto lalikulu lomwe limakhudza osati inu nokha ndi banja lanu, komanso dziko lonse lapansi. Popanda kulowererapo koyenera, kukana insulini kwanthawi yayitali kungayambitse matenda amtundu wa 2, matenda amtima, komanso kufa msanga.

Nkhani yabwino ndiyakuti kusintha kwa moyo wosavuta komanso kudya zakudya zokhala ndi carb yochepa, mafuta ambiri a ketogenic kungakuthandizeni kuwongolera shuga lanu lamagazi ndikuchepetsa kuchuluka kwa insulini kuti muzitha kumvanso insulin, ndikuchotsanso malangizo okwera mtengowo. . Kafukufuku uliwonse womwe wafotokozedwa m'nkhaniyi udawonetsa kuti zakudya zopanda mafuta ambiri sizithandiza kuti muchepetse kukana kwa insulini monga momwe zakudya zochepetsera thupi zimachitira. Choncho onani kalozera wotsimikiza zakudya za ketogenic kuti muwone zomwe zimatengera kuti tiyambe lero.