Insulin Resistance Diet: Iyo Keto Diet Inobatsira Kuirova

Wakambonzwa nezvekubatana pakati peyakaderera carb, senge ketogenic kudya, uye insulin kuramba?

Kunyange zvazvo zvingaita sezvisinganzwisisiki pakutanga, zvinogona kuva nemigumisiro yakanaka pakati pekudya yakaderera-carb, high-fat-fat ketogenic diet uye kuderedza kana kunyange kubvisa insulin yako kudzivisa.

Verenga kuti uone kuti chii chaizvo chinonzi insulin kuramba, njodzi dzinosangana ne insulin kuramba, uye kuti ndezvipi zvekudya zvine chekuita nekuvandudzwa kwe insulin kuramba. Kutanga, iwe unozoona iwo makuru anokonzera insulin kuramba kuti uone kuti chii chinogona kukonzera matambudziko.

Chii chinonzi insulin kuramba?

Zvinovhiringa kutaura nezve insulin resistance (IR) usina kutanga wataura kuti insulin chii (kana kuita).

Pese paunodya, hurongwa hwako hwekugaya hunofanira kuputsa chikafu kuita chikafu chinoshanda. Pose paunodya zvokudya zvine carbohydrate sechingwa chichena, pasta yegorosi, kana muto wemichero, makabhohaidhiretsi iwayo anochinjwa kuva rudzi rweshuga runoshandisika runonzi glucose apo muviri wako unoagaya.

Muviri unoshandisa glucose kupisa masero ako ese, sezvinoita mota yako inoshandisa peturu kubva kumba kuenda kubasa. Panguva yekugaya, glucose inoburitswa muropa, zvichiita kuti mazinga eglucose eropa, anozivikanwawo seshuga yeropa, akwire.

Ndipo panopinda insulin.

Kana pancreas yako ikaona kuti mazinga eglucose eropa akakwira, inogadzira uye inotumira insulin kuti ivadzosere mukuenzanisa.

Insulin ihomoni inokonzeresa kuburitsa glucose kubva muropa kuenda kumaseru, uko inogona kushandiswa. Izvi ndizvo zvinozivikanwa se insulin kusaina. Sezvo mhasuru nemasero emafuta anotora glucose yese, mazinga eshuga eropa anodzokera kune zvakajairika semhedzisiro ( ¹ ).

Insulin inowanzoita basa rakanaka rekuchengetedza mazinga eshuga yeropa kune vanhu vazhinji. Nekudaro, dzimwe nguva masero ako anomira kupindura kune kukwezva kwe insulin uye ova izvo zvinozivikanwa se insulin inodzivirira.

Insulin kuramba ndiyo mudzi wezvirwere zvakawanda zve metabolic, kunyanya Type 2 chirwere cheshuga ( ² ).

Iyo Insulin Resistance Inoshanda sei

Kana masero etsandanyama, chiropa nemafuta zvinomira kutora glucose yese iri muropa, shuga iyoyo haina kwainoenda, saka mazinga eshuga yako anoramba akakwira. Pancreas yako inopindura nekugadzira yakatowanda insulin kubata neshuga inoyangarara yemahara.

Marwatata ako anogona kuramba achiita basa iri rekuwedzera kwechinguva, asi anozopedzisira apera kana asisakwanise kuburitsa insulin yakakwana yekudzora shuga mumuviri wako.

Nemaseru ari mupancreas akakuvadzwa uye akaganhurirwa mukuita, glucose inomhanya zvakanyanya, ine nguva yakaoma kupinda mumaseru, uye inochengeta huwandu hweshuga hweropa hwakakwira zvakanyanya.

Saka ikozvino iwe une huwandu hweshuga hweropa uye huwandu hwe insulin. Kana mazinga ako eshuga eropa akasvika pane imwe chikumbaridzo, unogona kuonekwa kuti une chirwere cheshuga chechipiri, apo iwe uchada mishonga yekucherechedza glucose uye insulin mazinga.

Sezvineiwo, kuongororwa kwe prediabetes kana Type 2 chirwere cheshuga nachiremba kazhinji apo vanhu vazhinji vanoona kuti vane insulin kuramba.

Uye zvichienderana nekuti wanga usiri kutonga shuga yako yeropa kwenguva yakareba sei, izvi zvinogona kureva kuti unofanirwa kutanga kutora mishonga yeshuga yeropa nekukurumidza paunobva kuhofisi yachiremba wako.

Nei Kuramba kweInsulin Kwakaipa Nhau

Vanachiremba uye masayendisiti vanowanzotaura nezve insulin kushorwa se prediabetes nekuti kana pasina chinochinja mukudya kwako uye mararamiro, muviri wako hauzokwanisi kuchengetedza shuga yese muropa rako uye iwe uchaonekwa uine rudzi rwe2 chirwere cheshuga. ³ ).

Kuve nerudzi rwechipiri chirwere cheshuga, huwandu hweshuga hweropa, uye insulin kuramba zvakabatanidzwa kune zvakakomba zvehutano zvakadai se:

• Chirwere chemoyo uye high blood pressure ( ⁴ )
• High cholesterol uye yakakwira triglycerides ( ⁵ )
• Gomarara ( ⁶ )
• Stroke ( ⁷ )
• Polycystic ovary syndrome ( ⁸ )
• Chirwere cheAlzheimer ( ⁹ )
• Gout ( ¹⁰ )
• Nonalcoholic fatty chiropa chirwere uye colorectal cancer ( ¹¹ )

Hezvino zvimwe zvezvikonzero zvinotungamira zverufu kwete muUS chete, asi pasirese ( ¹² ).

Uri panjodzi here?

Chii Chinokonzera Insulin Resistance?

Maererano neCenters for Disease Control and Prevention (CDC), 86 mamiriyoni eAmerica ane prediabetes kana insulin resistance (IR), asi 25% yevanhu ivavo havazivi kuti vanayo. ¹³ ).

Zvinoita senge chikonzero chiri pachena cheshuga yeropa kudya zvakawandisa macarbohydrates uye chikafu chine shuga nezvinwiwa, uye ichokwadi chikamu ( ¹⁴ ).

Asi kutungamira hupenyu hwekugara kunosimudzawo mazinga ako eglucose nekuti masero ako haambove nemukana wekudya shuga yese (verenga: simba) muropa rako ( ¹⁵ ).

Insulin kuramba kunogonawo kukonzerwa uye kuwedzera zvakanyanya ne:

• Zera rako. Insulin kuramba inogona kukanganisa vanhu vezera ripi zvaro, asi kune njodzi yakawedzera yekuvandudza insulin kuramba uchikura ( ¹⁶ ).
• Kwawakabva Kana iwe uri wekuAmerican Indian, Pacific Islander, Alaska Native, Asian American, Hispanic / Latino, kana African American dzinza, uri panjodzi huru yeIR kupfuura vamwe ( ¹⁷ ).
• Yakakwira BP. Vanopfuura 50% yevakuru vane hypertension zvakare vanopikisa insulin. ¹⁸ ).
• Kuzvimba. Zvingave zvichikonzerwa nekudya kwakashata kana kusaenzana kwehutano hwematumbo mabhakitiriya ( ¹⁹ ), izvi zvinotungamirira kune oxidative stress, iyo inokurudzira insulini kuramba ( ²⁰ ).
• Polycystic ovary syndrome (PCOS). Izvi zvinoita kuti vakadzi vawedzere kutarisana ne insulin kuramba uye kuwedzera uremu ( ²¹ ).

Ndicho chikonzero, pamusoro pekuongororwa kwako kwegore negore nachiremba wako mukuru, unofanira kutarisa huwandu hweshuga yeropa gore negore, kunyanya kana uri mune imwe yezvikamu izvi zvengozi.

Nzira yekuziva sei kana iwe uchidzivirira insulin

Sezvo muviri wako uchinetseka kudzikamisa shuga yako yeropa uye insulin mwero wega, zvinogona kutora makore kuti usvike padanho rekudzivirira insulin.

Vanhu vazhinji havambooni zviratidzo zve insulin kuramba kunyangwe zvakajairika muUnited States:

• 24% yevakuru vanopfuura makumi maviri vanayo ( ²² )
• Inowanikwa mune vanopfuura 70% yevakadzi vakafuta kana vakafutisa ( ²³ )
• 33% yevana vakafutisa nevechiri kuyaruka vane insulin kuramba. ²⁴ )

Iwe unotambura nezviratidzo zvemuviri zve insulin kuramba? Pazasi pane zviratidzo zvakabatana zvakanyanya ne insulin kuramba uye saka zvinogona kuwedzera njodzi yako yerudzi rwe 1 chirwere cheshuga kana Type 2 chirwere cheshuga.

• Iwe unogara uine nzara, uine shuga yakanyanya, uye kunzwa kuti haugone kudya zvakakwana macarbohydrates kuti unzwe wakaguta ( ²⁵ ).
• Kuwedzera uremu uye kusakwanisa kuderedza uremu (kunyanya mudumbu). Kana wakafuta kana kuti wakafutisa uye uine uremu hwakawanda mudumbu mako pasinei nekuedza kudya kwakasiyana-siyana kwekuderedza uremu, kusada insulin kungava honzeri.
• Zvigunwe nezvitsitsinho zvakazvimba nekuda kwekusaenzana kwe potassium ne sodium ( ²⁶ ).
• Ma tag eganda uye acanthosis nigricans, kana rima, rakatsvuka zvigamba zveganda mumitsetse yemutsipa, muhapwa, zvidya, uye groin nzvimbo ( ²⁷ ).
• Murume ane mhanza uye kutetepa bvudzi, kunyangwe iwe uri mukadzi ( ²⁸ ).
• Chirwere chemazino ( ²⁹ )

Saka chii chandinoita kana ndichifunga kuti ndingave ndisingamirire insulin?

Ita nguva yekusangana nachiremba wako nekukurumidza sezvinobvira. Iye anozoongorora nhoroondo yako yezvekurapa, kuita bvunzo yakazara, uye kukutumira iwe yeglucose kushivirira bvunzo kuti uone chokwadi.

Iwe unozofanirwa kuyera kutsanya kwako kweglucose yeropa uye insulin mazinga kuti uone painowira pachiyero cheRI. High kutsanya insulin mazinga anowanzo ratidza insulin kuramba. Usanyanya kuora mwoyo kana iwe ukanzwa nhau dzakaipa. Zvese zviri zviviri insulin kuramba uye Type 2 chirwere cheshuga chinogona kuchinjwa.

Kudzidzira muviri uye kuderedza uremu kwakaratidzwa kuti ndiyo inonyanya kushanda mishonga yekuve yakawanda insulin sensitive, kureva kuti, ita kuti masero ako agamuchire rubatsiro rwe insulin.

Sezvo insulin kuramba ichiwedzera nehuwandu hwepamusoro hwemakabhohaidhiretsi aunodya, tsvakiridzo inoratidza kuti yakaderera-carbohydrate yekudya senge keto inogona kushanda kwete chete kune. kuora muviri asiwo kuderedza shuga yeropa uye kudzoreredza mashandiro anoita insulin mumuviri wako.

Sainzi kuseri kwekudya kwe ketogenic uye insulin kuramba

Avhareji yeAmerica inodya pakati pe225-325 magiramu emacarbohydrates pazuva ( ³⁰ ).

Pese paunodya macarbohydrates, unotanga mhinduro ye insulin. Hazvina mhosva kuti rudzii rwemakabhohaidhiretsi aunodya (macarbohydrates ari nyore muzvokudya zvakagadzikiswa kana kuti makabhohaidhiretsi akaoma semiriwo ine starchy), ose anoshanduka kuva shuga yeropa kuti masero ako ashandise pakupedzisira.

Iyo yakawanda makabhohaidhiretsi uye shuga iwe yaunodya, iyo yakawanda glucose inoburitswa muropa (uye saka yakawanda insulin zvakare). Saka kana iwe uchiramba insulin, makabhohaidhiretsi ndiye muvengi wako mukuru.

Zvakafanana nekusawirirana nenzungu. Waizosuwa nzungu, asi dai waiziva kuti kuidya kwaizokonzera kusagadzikana mumuviri wako, ungadai uchizviita here?

Vanhu vazhinji vaizodzivisa nzungu zvachose.

Iwe unofanirwa kufunga nezvemakabhohaidhiretsi senzungu kana iwe wakafuta kana insulin isingaite uye uchida kuderedza uremu.

A ketogenic diet ndiyo yakaderera-carb, yakakwira-mafuta nzira yekudya. Zvichienderana nehurefu hwako, uremu, zvibodzwa zvemuviri, uye nhanho yebasa, macros ako emazuva ese ketogenic anofanira kuputswa kuita:

Saka pachinzvimbo chekudya magiramu 300 emakabhohaidhiretsi pazuva, unoganhurira madyiro ako ezuva nezuva kusvika pakati pe25 ne50 g. Kana iwe uchinetseka kuti muviri wako unogona sei kurarama pane mashoma macarbohydrates, mhinduro iri mukati metabolic flexibility.

Metabolic flexibility

Sezvo muviri wako uchigona kushanda pashuga kubva kumacarbohydrates, inogona kushanda nyore nyore (uye vamwe vanoti zviri nani) pamaketoni kubva muzvitoro zvemafuta emuviri wako.

Kudya kwako kutsva, kuine hutano kuchave nemafuta, anosanganisira makotapeya, mafuta omuorivhi, zvigadzirwa zvemukaka zvemhando yepamusoro, uye nzungu nembeu; mapuroteni kusanganisira nyama yemombe, huku, sardines nedzimwe nyama uswa hwakadyiswa; nemiriwo ine fiber yakawanda, kusanganisira isina-starchy mashizha mashizha.

Kana iwe uchinetseka kuti ketone chii, heino mhinduro: Ketoni, inozivikanwawo se "ketone miviri," ndiwo mamorekuru esimba anogadzirwa nemuviri wako nekupwanya mafuta kuti uwane simba kana carbohydrate yako yakaderera. sezvinotsanangurwa munyaya ino pamusoro pemaketone.

Paunobvisa shuga nemacarbohydrates kubva mukudya kwako, muviri wako unozoshandisa yese yakawedzera glucose muropa rako. Iwe unozokwanisa kugadzirisazve shuga yako yeropa uye insulin mazinga, sezvo shuga yese yakawedzera inoyangarara muropa rako inopera mushure memazuva mashoma pane yakaderera carbohydrate chikafu.

Sezvo muviri wako unotanga kushanda pamaketone, iwe uchabudisa insulin shoma nokuti pachava neshuga shoma yekubata. Izvi zvichaita kuti mhasuru uye masero emafuta apindure zvirinani kune insulin.

Izvo zvinogadzira keto chikafu chakakwana che insulin kuramba.

Asi sayenzi inoti chii?

Tsvagiridzo yekiriniki inoona kuti yakaderera-carbohydrate, yakakwira-mafuta ketogenic kudya kunoderedza kutsanya insulin mazinga, inojairisa shuga yeropa, inovandudza insulin senitivity, uye inobatsira. kuderedza uremu neimwe nzira zvakanyanya kushanda pane kudya kwakaderera-mafuta.

Uye nei izvozvo zvichiitika? Pane zvikonzero zvitatu.

# 1: Keto inobvisa chikonzero chikuru che insulin kuramba

Zvidzidzo zvakaratidza kuti kudzora macarbohydrates ezuva nezuva anovandudza maitiro ese e metabolic syndrome, senge ( ³¹ ):

• Hypertension
• Shuga yepamusoro
• Mafuta emuviri akawandisa pachiuno.
• Abnormal cholesterol mazinga

Mune imwe yemiedzo yekutanga yakagadzirirwa kuona kuti chikafu che ketogenic chine mhedzisiro yei pa insulin kuramba, vatsvakurudzi vakatarisa kudya kwemazuva ose kwevatori vechikamu gumi vane chirwere cheshuga chechipiri kwevhiki yakazara. Vatori vechikamu vakabva vatevera kudya kwemafuta-ketogenic kwemavhiki maviri.

Vatsvakurudzi vakaona kuti vatori vechikamu keto ( ³² ):

• Sezvingatarisirwa, vakadya 30% mashoma macalorie (kubva paavhareji ye3111 kcal / zuva kusvika 2164 kcal / zuva)
• Vakarasikirwa neavhareji yeanenge 1,8 kg mumazuva gumi nemana chete
• Vakavandudza insulin yavo senitivity ne75%.
• Huwandu hwavo hwehemoglobin A1c hwakadzikira kubva pa7.3% kuenda pa6.8%.
• Vakaderedza avhareji yavo triglycerides ne35% uye cholesterol yakazara ne10%.

Iko kusanganiswa kwekudya kwakaderera-carb uye kurasikirwa kwehuremu kwechisikigo kwakaenzanisa mazinga e insulin yevatori vechikamu uye akaita kuti miviri yavo igone kushandisa insulin nenzira kwayo zvakare, pasina mushonga.

Mune imwe chidzidzo, 83 vatori vechikamu vakafuta kana vakafutisa vane high cholesterol vakangoerekana vagoverwa kune imwe yezvitatu zvakaenzana zvekudya zvekoriori kwemavhiki masere. ³³ ):

1. Kudya kwakaderera-mafuta, kwakanyanya-carbohydrate (70% macarbohydrates, 20% mapuroteni, 10% mafuta)
2. Kudya kwakanyanya mumafuta asina unsaturated asi mashoma mumakhahydrates (50% macarbohydrates, 30% mafuta, 20% mapuroteni)
3. Chikafu chakaderera kwazvo senge keto (61% mafuta, 35% protein, 4% carbs)

Sainzi kuseri kwe insulin kuramba kudya

Vatsvakurudzi vakaona kuti vatori vechikamu pakudya kwe keto vakaderedza triglycerides yavo kupfuura avo vari kune mamwe maviri ezvokudya uye vakaderedza insulin yavo yekutsanya ne33%.

Avo vari pamafuta akakwirira, ane mwero-carbohydrate kudya zvakare akadzikisa kutsanya kwavo insulin mazinga (ne19%), asi iyo yakaderera-mafuta yekudya yakanga isina mhedzisiro yekudzikisa insulin mazinga.

Uyezve, iyo yakaderera-carbohydrate yekudya yakakonzeresa yakanakisa insulin uye shuga yeropa mhinduro mushure mekudya, zvichireva kuti vatori vechikamu vakaratidza zviratidzo zvekuve nehanya ne insulin.

Tsvagiridzo iyi inoratidza zvakare kuti kunamatira kumafuta asina unsaturated haisi mhinduro. Muviri wako unoda marudzi ese matatu emafuta ane hutano - akazara, ane monounsaturated, uye polyunsaturated - kuti ubudirire, uye haufanirwe kutya kuwedzera kudya kwako kwemafuta akazara pa keto, kubva kune zvigadzirwa zvekokonati, mafuta akachekwa enyama, kana rima chocolate.

Sainzi yavepo zvino Debunked Yekare Ngano Iyo Yakazara Mafuta Inopa Kurwara Kwemoyo uye mamwe matambudziko emetabolic.

Kudzoreredza yako insulin kuramba kunoreva kuti iwe unogona zvakare kushandura yako Type 2 chirwere cheshuga.

# 2: Keto Inogona Kubatsira Kudzosera Rudzi rwechipiri Chirwere cheshuga

Muchidzidzo chevatori vechikamu vane uremu hwemhando ye2 chirwere cheshuga, kudya kwekabhohydrate ketogenic (LCKD) kwakavandudza kudzora shuga yeropa zvakanyanya zvokuti vazhinji vavo (17 ye21 vakapedza muedzo) vakaderedza kana kubvisa zvachose shuga yavo yeropa. mavhiki e16 chete ( ³⁴ ).

Vatsvagiri vakamaka LCKD se "inoshanda mukudzikisa shuga yeropa" nekuti vatori vechikamu:

• Vakarasikirwa neanenge 9 kg mumwe nomumwe
• Vakadzikisa avhareji yeshuga yeropa neinoda kusvika 16%.
• Vakadzikisa triglycerides yavo ne42%.

Imwe muedzo wakaratidza kuti apo kutevera kudya nezvokudya zvakaderera-glycemic zvinogona kubatsira kudzora shuga yeropa uye kuderedza kana kubvisa mishonga yerudzi rwechirwere cheshuga 2, kudya kwakaderera-carb ketogenic kwakaita kuti izvi zviitike kakawanda, izvo zvakamuwanira mubairo weLCKD. nokuda kwe "kubudirira mukuvandudza uye kudzorera rudzi rwechipiri chirwere cheshuga." ( ³⁵ )

Uye apo vakadzi vane uremu huri pakati nepakati vakakumbirwa kutevera chimwe chezvokudya zviviri - LCKD kana kudya kwakaderera-mafuta kwemavhiki mana - kudya kwakaderera-carb kwakaguma nekunzwa kwe insulin iri nani. Kune rimwe divi, kudya kwakaderera-mafuta kwakasimudza kutsanya glucose, insulin, uye insulin kuramba - izvo zvakapesana chaizvo nezvaunoda kuitika ( ³⁶ ).

Muchidimbu, iyo yakaderera-mafuta, yakakwira-carb (lfhc) nzira ndeyekudya kunotyisa kwe insulin kuramba, nepo keto ndiyo yakanyanya kunaka.

Sezvo shuga yako yeropa uye insulin mazinga anotanga kuve akajairwa pakudya kwe ketogenic, uye muviri wako uchichinjira kushandisa mafuta ehuni, iwe unozodzikirawo uremu zvakasikwa, izvo zvakare zvinoderedza insulin kuramba.

# 3: Keto inokonzeresa kurasikirwa uremu

Muviri wako unozvitarisira wega.

Nehurombo, kana uine glucose yakawandisa muropa rako, muviri wako unochengeta iyo yakawedzera mafuta kune gare gare muchimiro chemafuta masero. Ichi ndicho chikonzero insulin kuramba ichikura kazhinji panguva yekurema ( ³⁷ ).

Izvi zvinoreva kuti kana mazinga eshuga eropa akakwira uye insulin yako iri padenga, hauzokwanisi kuderedza uremu. Insulin ihomoni yekuchengetedza, shure kwezvose.

Saka aya matura ave kukuvadza muviri wako, kwete kuubatsira.

Uye heino kubata chaiko: kana uchinge wakafuta kana kufutisa, pamwe semhedzisiro yekushomeka kwe insulin, masero ako emafuta anotanga kubatsira mukusagadzikana kwe insulin.

Basa re visceral mafuta

Kutakura mafuta akawandisa emuviri kutenderedza dumbu rako uye pakati penhengo dzako kunoburitsa matani emahara emafuta acids nemahomoni muhurongwa hwako. Uye fungidzira chii?

Ivo vanozivikanwa kukurudzira insulin kuramba.

Visceral mafuta inenge ine ngozi seshuga pachayo, sezvo masayendisiti ari kuona kuti "kufuta kwedumbu kunopindirana zvakasimba ne insulin resistance uye type 2 chirwere cheshuga. ³⁸ ) ".

Apo vatsvakurudzi mune imwe tsvakurudzo vaida kuona kana madhipoziti emafuta ane chekuita ne insulin kuramba, vakayera mafuta akawanda e visceral abdominal tissue, adipose adipose tissues, uye chidya adipose tissue.

Ivo vakacherekedza kuti pakuwedzera kwega kwega kwemafuta e-visceral, pakanga paine kuwedzera kwe80% mumikana yekuve inodzivirira insulin zvakare.

Uye tora izvi: varwere vane huwandu hwemafuta kune dzimwe nzvimbo vakaderedza maitiro avo e IR ne 48% uye avo vane mafuta akawanda ehudyu kupfuura mamwe mafuta vaiva 50% zvishoma kuti vave IR ( ³⁹ ).

Chaizvoizvo mudumbu mafuta = mukana wakawanda wekuvandudza insulin kuramba.

Keto inogona kuvandudza kurasikirwa kwemafuta

Manomano ekubvisa aya madhipoziti emafuta ndeyekudurura zvitoro zveglucose zvemuviri. Ipapo ndipo chete muviri wako unogona kutanga kupisa mafuta sehuni.

Ndizvo chaizvo zvinoita ketogenic kudya.

A ketogenic diet inoshanda zvakanaka chaizvo kuonda and the metabolism control nekuti kana uri mu ketosis, iwe:

• Unopisa mafuta kuti uwane simba
• Iwe unodya mashoma macalorie pazuva
• Bvisa zvishuvo
• Unodzvanyirira chishuwo chako nzira yakasikwa

Muviri wako uchabudirira pazvitoro zvemafuta kuitira kuti ugone kupedzisira uchienzanisa shuga yako yeropa uye insulin mazinga sezvaunorasikirwa nemasendimita.

Kana iwe wakagadzirira kutanga kutevera ketogenic kudya kuti uderedze insulini kuramba uye kudzora uremu hwako, tevera izvi Chirongwa chekudya ketogenic 7 mazuva ekuderedza uremu.

Kushandura kune ketogenic diet ine chirongwa chakasimba chekudya kunobvisa zvakawanda zvezvisingazivikanwi kubva kune equation uye inokubvumira kuisa pfungwa pane izvo zvinonyanya kukosha: kuvandudza hutano hwako.

Kurasikirwa uremu ndiyo nhamba yekutanga mushonga wekudzoreredza insulin kuramba uye Type 2 chirwere cheshuga, asi pane zvimwe zviitiko zvinokubatsira kuti udzokere kune zvakajairika zvakare.

Mararamiro Akareruka Anochinja Kurova Insulin Resistance

Iwe haufanirwe kurarama ne insulin kuramba uye nyora 2 chirwere cheshuga zvachose. Ose ari maviri anogona kuvandudzwa muvanhu vazhinji vane chikafu chiri nyore uye mararamiro ekuchinja.

Pamwe chete nekudya kwako ketogenic:

• Batanidza angangoita maminitsi makumi matatu ekusimbisa muviri pazuva. Kunze kwekudya, chiitiko chezuva nezuva ndicho chinhu chekutanga mukunzwa kwe insulin ( ⁴⁰ ) Kuita zvine mwero kunopedza mahara-inoyangarara glucose muropa kuderedza mazinga eshuga uye kuwedzera insulin senitivity ( ⁴¹ ) Chikamu chedikita chimwe chete chinogona kuwedzera kunyura kweglucose kusvika ku40% ( ⁴² ) Kurasikirwa nedumbu mafuta kunoderedzawo IR yako ( ⁴³ ).
• Rega kusvuta. Iyi tsika inokuvadza inowedzerawo insulin yako kuramba ( ⁴⁴ ).
• Vandudza kurara kwako. Izvi zvinofanirwa kuve nyore kana iwe uchinge wacheka kumashure pama carbs uye wotanga kurovedza muviri. Imwe ongororo yakaratidza kuti kusarara zvishoma kwehusiku humwe chete kwakakonzera kushorwa kwe insulin muzvidzidzo zvine hutano, saka fungidzira zvauri kuita kumuviri wako kana iwe watove wakafuta uye uine nguva isina kukwana yekurara ( ⁴⁵ ).
• Edza kutsanya kwepakati. Iyi tsika yakaratidza mhedzisiro inovimbisa maererano ne insulin senitivity uye kurasikirwa nehuremu ( ⁴⁶ ).
• Deredza kushushikana kwako. Kushungurudzika kunowedzera shuga yeropa uye kushungurudzika kwehomoni cortisol, iyo inokonzera kuchengetwa kwemafuta kuitira kuti muviri wako uve nesimba rakakwana "kutiza njodzi." Kushungurudzika kwakabatana nepamusoro yeglucose yeropa uye insulin mazinga ( ⁴⁷ ) Yoga uye kufungisisa zvakaratidzwa kuvandudza BP uye insulin kuramba ( ⁴⁸ ).

Idzi hadzisi shanduko dzakaoma dzemararamiro. Ndiwo matanho anogona kutorwa nemunhu wese kuti ararame hupenyu hwakareba, hune hutano husina zvirwere zvisingaperi.

Insulin kuramba kudya: mhedziso

Insulin kuramba idambudziko rakakura rinobata kwete iwe nemhuri yako chete, asi nyika yese. Pasina kupindira kwakakodzera, kwenguva refu isingadzoreki insulin kuramba inogona kutungamirira kurudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye kufa nguva isati yasvika.

Nhau dzakanaka ndedzekuti mararamiro ari nyore anochinja uye kutora yakaderera-carb, yakakwira-fat ketogenic diet inogona kukubatsira kudzora mazinga ako eshuga yeropa uye kuderedza yako insulin mazinga kuitira kuti iwe ugone kuve nehanya ne insulin zvakare, uye kusiya izvo zvinodhura zvinyorwa zvakare. Chidzidzo chega chega chakurukurwa munyaya ino chakaratidza chokwadi chekuti kudya kwakaderera-mafuta hakushande kudzora kusanzwa kwe insulin yako semadyiro akaderera-carb. Saka tarisa kunze gwara yakajeka ye ketogenic diet kuona kuti chii chinodiwa kuti utange nhasi.