I-insulin Resistance Diet: I-Keto Diet inceda njani ukuyibetha

Ngaba uvile ngonxibelelwano phakathi kwe-carb ephantsi, njengokutya kwe-ketogenic, kunye nokuxhatshazwa kwe-insulin?

Nangona kubonakala kungaqhelekanga ekuqaleni, kunokubakho umphumo omuhle phakathi kokutya i-carb ephantsi, i-fat-fat ketogenic diet kunye nokunciphisa okanye nokuphelisa ukuxhathisa kwakho kwe-insulin.

Funda ukuze ufumanise ukuba yintoni na ukuxhathisa i-insulin, imiba yomngcipheko ehambelana nokuxhathisa kwe-insulin, kwaye kukuphi ukutya okunxulumene nophuhliso lokumelana ne-insulin. Ukuqala, uya kuchonga awona nobangela wokunganyangeki kwe-insulin ukuze wazi ukuba yintoni enokubangela iingxaki.

Yintoni ukuxhathisa kwe-insulin?

Kuyabhida ukuthetha malunga nokumelana ne-insulin (IR) ngaphandle kokuqala ukuthetha malunga nokuba yintoni i-insulin (okanye yenza).

Nanini na xa usitya, inkqubo yakho yokwetyisa kufuneka yaphule ukutya kube izondlo ezinokusetyenziswa. Nanini na utya ukutya okunekhabhohayidrethi eninzi okufana nesonka esimhlophe, ipasta, okanye ijusi yeziqhamo, ezo carbohydrates ziguqulelwa kuhlobo lweswekile olunokusebenziseka olubizwa ngokuba yiglucose xa umzimba wakho usetyisa.

Umzimba usebenzisa i-glucose ukubasa zonke iiseli zakho, kanye njengokuba imoto yakho isebenzisa ipetroli ukusuka ekhaya ukuya emsebenzini. Ngexesha lokwetyisa, iswekile ikhutshelwa egazini, nto leyo ebangela ukuba amanqanaba eglucose esegazini, awaziwa ngokuba yiswekile yegazi, anyuke.

Kulapho i-insulin ingena khona.

Xa i-pancreas yakho iqaphela ukuba amanqanaba eglucose yegazi aphezulu, idala kwaye ithumele i-insulin ukuze ibabuyisele kwibhalansi.

I-insulin yihomoni enoxanduva lokugungxula iswekile egazini ukuya kwiiseli, apho inokuthi isetyenziswe khona. Yiloo nto eyaziwa ngokuba yi-insulin signaling. Njengoko izihlunu kunye neeseli ezinamafutha zithatha yonke iglucose, amanqanaba eswekile yegazi abuyela kwimeko yesiqhelo ngenxa yoko ( ¹ ).

I-insulin ngokuqhelekileyo yenza umsebenzi olungileyo wokugcina amanqanaba eswekile yegazi kubantu abaninzi. Nangona kunjalo, ngamanye amaxesha iiseli zakho ziyayeka ukuphendula kwi-insulin enomtsalane kwaye ibe yinto eyaziwa ngokuba yi-insulin ukumelana.

Ukumelana ne-insulin yingcambu yezifo ezininzi ze-metabolic, ngakumbi uhlobo lwe-2 yeswekile ( ² ).

Isebenza njani ukumelana ne-insulin?

Xa iiseli zemisipha, isibindi kunye namafutha ziyeka ukufunxa yonke iglucose esegazini, loo swekile ayinandawo yokuya, ngoko amanqanaba eswekile esegazini lakho ahlala ephezulu. I-pancreas yakho iphendula ngokuvelisa i-insulin engakumbi ukujongana nayo yonke iswekile edadayo simahla.

I-pancreas yakho inokuqhubeka nalo msebenzi owongezelelweyo okwethutyana, kodwa ekugqibeleni iya kuphelelwa xa ingakwazi ukuvelisa i-insulin eyaneleyo yokulawula i-glucose emzimbeni wakho.

Ngeeseli ezikwi-pancreas zonakaliswe kwaye zijongelwe phantsi kwinkqubo, i-glucose ibaleka kakhulu, inobunzima bokungena kwiiseli, kwaye igcina amanqanaba eswekile yegazi ephezulu ngokungaqhelekanga.

Ke ngoku uneswekile ephezulu yegazi kunye namanqanaba aphezulu e-insulin. Ukuba amanqanaba eswekile yegazi afikelela kumda othile, unokufunyaniswa ukuba unesifo seswekile se-2, apho uya kufuna imimiselo yokulawula i-insulin kunye namazinga e-glucose.

Ngokuzenzekelayo, ukuxilongwa kukagqirha kwi-prediabetes okanye uhlobo lwe-2 yeswekile ngokuqhelekileyo xa abantu abaninzi befumanisa ukuba banokunganyangeki kwe-insulin.

Kwaye kuxhomekeke ekubeni ushiye ixesha elingakanani iswekile yakho ingalawulekiyo, oku kunokuthetha ukuqala amayeza okulawula iswekile xa uphuma kwiofisi kagqirha wakho.

Kutheni ukuxhathisa kwe-insulin ziindaba ezimbi

Oogqirha kunye noososayensi bahlala bebhekisela kwi-insulin ukumelana njenge-prediabetes kuba ukuba akukho nto itshintshileyo kwindlela otya ngayo kunye nendlela yokuphila, umzimba wakho awuyi kukwazi ukugcina yonke iswekile egazini lakho kwaye uya kufunyaniswa ukuba unesifo seswekile se-2. ³ ).

Ukuba nohlobo lwe-2 yeswekile, amanqanaba aphezulu eswekile yegazi, kunye nokuxhatshazwa kwe-insulin kuye kwadibaniswa neemeko zonyango ezinzulu ezifana:

• Isifo senhliziyo kunye noxinzelelo lwegazi oluphezulu ( ⁴ )
• I-cholesterol ephezulu kunye ne-triglycerides ephezulu ( ⁵ )
• Umhlaza ( ⁶ )
• Istroke ( ⁷ )
• I-Polycystic ovary syndrome ( ⁸ )
• Isifo sika-Alzheimer ( ⁹ )
• Igawuthi ( ¹⁰ )
• Isifo sesibindi esinamafutha angasinxilisayo kunye nomhlaza wesisu ( ¹¹ )

Nazi ezinye zezona zizathu ziphambili zokufa hayi e-US kuphela, kodwa kwihlabathi liphela ( ¹² ).

Ngaba usengozini?

Yintoni ebangela ukunganyangeki kwe-insulin?

Ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo (CDC), i-86 yezigidi zaseMelika zine-prediabetes okanye i-insulin resistance (IR), kodwa i-25% yabo bantu abazi ukuba banayo. ¹³ ).

Kubonakala ngathi isizathu esicacileyo seswekile ephezulu kukutya iicarbohydrates ezininzi kunye nokutya okuneswekile kunye neziselo, kwaye yinyani leyo. ¹⁴ ).

Kodwa ukukhokela ubomi obungahlaliyo kuphakamisa amanqanaba akho eglucose kuba iiseli zakho azize zibenalo ithuba lokutya yonke iswekile (funda: amandla) egazini lakho. ¹⁵ ).

Ukunganyangeki kwe-insulin kunokubangelwa kwaye kubi kakhulu:

• Iminyaka yakho. Ukuxhathisa i-insulin kunokuchaphazela abantu bayo nayiphi na iminyaka, kodwa kukho umngcipheko okhulayo wokukhula kwe-insulin njengoko uneminyaka yobudala ( ¹⁶ ).
• imvelaphi yakho. Ukuba ungowase-American Indian, Pacific Islander, Alaska Native, Asian American, Hispanic/Latino, okanye inzalelwane yase-Afrika yaseMelika, usemngciphekweni omkhulu we-IR kunabanye ( ¹⁷ ).
• Igazi elonyukayo. Ngaphezu kwe-50% yabantu abadala abanoxinzelelo lwegazi nabo abanyangekiyo kwi-insulin ( ¹⁸ ).
• Ukudumba. Nokuba kubangelwa kukutya okungalunganga okanye ukungalingani kwebhaktheriya esempilweni yamathumbu ( ¹⁹ ), oku kukhokelela kuxinzelelo lwe-oxidative, okukhuthaza ukuxhathisa kwe-insulin ( ²⁰ ).
• I-Polycystic ovary syndrome (PCOS). Oku kwenza ukuba abafazi bathambekele ngakumbi ekuxhathiseni i-insulin kunye nokuzuza ubunzima ( ²¹ ).

Yiyo loo nto, ukongeza kuvavanyo lwakho lonyaka kugqirha wakho, kufuneka ujonge inqanaba leswekile yegazi lakho minyaka le, ngakumbi ukuba uwela kulo naluphi na uhlobo lwengozi.

Ungazi njani ukuba awunyangeki kwi-insulin

Kuba umzimba wakho uyasokola ukulinganisa iswekile yegazi kunye namanqanaba e-insulin ngokwawo, kunokuthatha iminyaka ukufikelela kwinqanaba lokunganyangeki kwe-insulin.

Uninzi lwabantu aluzange lubone iimpawu zokunganyangeki kwe-insulin nangona ixhaphake kakhulu eUnited States:

• I-24% yabantu abadala abangaphezu kweminyaka engama-20 banayo ( ²² )
• Ixhaphake ngaphezu kwe-70% yabasetyhini abatyebe kakhulu okanye abatyebe kakhulu ( ²³ )
• I-33% yabantwana abatyebe kakhulu kunye nabakwishumi elivisayo banokunganyangeki kwe-insulin ( ²⁴ )

Ngaba unengxaki yeempawu zomzimba zokunganyangeki kwe-insulin? Ngezantsi kukho iimpawu ezinxulunyaniswa kakhulu nokumelana ne-insulin kwaye ke ngoko kunokonyusa umngcipheko wohlobo lwe-1 yeswekile okanye uhlobo lwe-2 yeswekile.

• Uhlala ulambile, unqwenela iswekile kakhulu, kunye nemvakalelo yokuba awukwazi ukutya iicarbohydrates ezaneleyo ukuze uzive uhluthi ( ²⁵ ).
• Ubunzima kunye nokungakwazi ukunciphisa umzimba (ngokukodwa kwisisu). Ukuba utyebe kakhulu okanye utyebe kakhulu kwaye uthwele ubunzima obuninzi bomzimba kwindawo yesisu sakho nangona uzama iindlela ezahlukahlukeneyo zokutya zokunciphisa umzimba, ukunganyangeki kwe-insulin kusenokuba netyala.
• Ukudumba kweminwe kunye namaqatha ngenxa yokungalingani kwe potassium kunye ne sodium ( ²⁶ ).
• I-Acrochordons kunye ne-acanthosis nigricans, okanye amabala amnyama, amnyama esikhumbeni kwiindawo eziqhekekileyo zentamo, i-armpits, amathanga kunye nendawo ye-groin. ²⁷ ).
• Ipateni yobudoda inkqayi kunye neenwele ezibhityileyo, nokuba ungumfazi ( ²⁸ ).
• isifo seentsini ( ²⁹ )

Ke ndenze ntoni ukuba ndicinga ukuba ndinganyangeki kwi-insulin?

Cwangcisa idinga kunye nogqirha wakho ngokukhawuleza. Uya kuphonononga imbali yakho yonyango, akunike uvavanyo olupheleleyo, kwaye akuthumele uvavanyo lokunyamezela i-glucose ukuze ufumane ngokuqinisekileyo.

Kuya kufuneka ulinganise i-glucose yegazi lokuzila kunye namanqanaba e-insulin ukuze ubone ukuba uphi kwisikali se-IR. Amanqanaba aphezulu e-insulin akhawulezayo abonisa ukunganyangeki kwe-insulin. Musa ukudandatheka kakhulu xa usiva iindaba ezimbi. Zombini ukumelana ne-insulin kunye nohlobo lwe-2 yeswekile inokuguqulwa.

Ukuzilolonga kunye nokulahlekelwa ubunzima kuye kwaboniswa ukuba awona mayeza asebenzayo okuba ngaphezulu I-insulin ebuthathaka, oko kukuthi, ukwenza iiseli zakho zamkele ngakumbi uncedo lwe-insulin.

Kuba ukunganyangeki kwe-insulin kusiba mandundu ngesixa esiphezulu secarbohydrates oyityayo, uphando lubonisa ukuba ukutya okune-carbohydrate ephantsi njenge-keto kunokusebenza kungekuphela nje. ukulahlekelwa isisindo kodwa nokuthoba iswekile yegazi kwaye usete kwakhona indlela i-insulin esebenza ngayo emzimbeni wakho.

Isayensi emva kokutya kwe-ketogenic kunye nokumelana ne-insulin

Umndilili waseMelika utya phakathi kwe-225-325 grams yecarbohydrates ngosuku. ³⁰ ).

Ngalo lonke ixesha utya iicarbohydrates, ubangela impendulo ye-insulin. Kungakhathaliseki ukuba luhlobo luni lweekhabhohayidrethi ozityayo (iikhabhohayidrethi ezilula ekutyeni okucutshungulweyo okanye iicarbohydrates ezintsonkothileyo ezifana nemifuno enesitatshi), zonke zijika zibe yiswekile yegazi ukuze iiseli zakho zisetyenziswe ekugqibeleni.

Okukhona utya iicarbohydrates kunye neswekile, kokukhona i-glucose iphuma egazini lakho (kwaye ke ngoko i-insulin eninzi nayo). Ke xa uxhathisa i-insulin, ii-carbs lolona tshaba lwakho lubi.

Kufana nokuba ne-peanut allergy. Ubuya kukhumbula ibhotolo yamandongomane, kodwa ukuba ubusazi ukuba ukuyitya kuya kubangela ukungakhululeki emzimbeni wakho, ngaba ubuya kuyenza loo nto?

Abantu abaninzi bebeya kuwaphepha amandongomane ngokupheleleyo.

Kuya kufuneka ucinge ngeecarbohydrates ezinje ngamandongomane xa utyebe kakhulu okanye uxhathisa i-insulin kwaye ufuna ukunciphisa umzimba.

Ukutya kwe-ketogenic yindlela ephantsi ye-carb, enamafutha aphezulu ekutyeni. Ngokuxhomekeke kubude bakho, ubunzima, iinjongo zomzimba, kunye nenqanaba lomsebenzi, i-macros yakho ye-ketogenic yemihla ngemihla kufuneka yahlulwe ibe:

Ngoko endaweni yokutya i-300 grams ye-carbohydrates ngosuku, uya kunciphisa umthamo wakho wemihla ngemihla phakathi kwe-25 kunye ne-50 g. Ukuba uyazibuza ukuba umzimba wakho ungaphila njani kwiicarbohydrate ezimbalwa kangaka, impendulo ilele ukuguquguquka kwemetabolism.

ukuguquguquka kwemetabolism

Kanye njengokuba umzimba wakho unokusebenza kwiswekile esuka kwiicarbohydrates, unokusebenza ngokulula (kwaye abanye bathi ngcono) kwii-ketones ezivela kwiivenkile zamafutha omzimba wakho.

Ukutya kwakho okutsha, okunempilo kuya kuba namafutha, kuquka i-avocados, ioli yeoli, iimveliso zobisi ezikumgangatho ophezulu, kunye namantongomane kunye nembewu; iiprotheni ezibandakanya inyama yenkomo, inkukhu, isardadi kunye nezinye iinyama ingca ityiswe; kunye nemifuno enefayibha eninzi, kuquka nemifuno enamagqabi angeyo-statshi.

Ukuba uyazibuza ukuba yintoni i-ketone, nantsi impendulo: I-Ketones, eyaziwa nangokuthi "imizimba ye-ketone," i-molecule zamandla eziveliswa ngumzimba wakho ngokuphula amanqatha ukuze ube namandla xa i-carb intake iphantsi. njengoko kuchaziwe kweli nqaku malunga neetoni.

Xa ususa iswekile kunye neecarbohydrates ekudleni kwakho, umzimba wakho uya kusebenzisa yonke iswekile eyongezelelweyo egazini lakho. Uya kukwazi ukuseta kwakhona iswekile yegazi kunye namanqanaba e-insulin, njengoko yonke iswekile eyongezelelweyo ejikeleza egazini lakho iya kuba ingasekho emva kweentsuku ezimbalwa kwisidlo esisezantsi kakhulu se-carb.

Njengoko umzimba wakho uqala ukusebenza kwii-ketones, uya kuvelisa i-insulin encinci kuba kuya kubakho i-glucose encinci yokusingatha. Oku kuya kwenza izihlunu kunye neeseli ezinamafutha ziphendule ngcono kwi-insulin.

Oko kwenza i-keto ibe kukutya okugqibeleleyo kokumelana ne-insulin.

Kodwa inzululwazi ithini?

Uphando lweklinikhi lufumanisa ukuba i-carb ephantsi kakhulu, i-fat-fat ketogenic diet inciphisa amanqanaba e-insulin okuzila ukutya, ilungisa iswekile yegazi, iphucula uvakalelo lwe-insulin, kwaye inceda. ukunciphisa umzimba ngendlela isebenza ngakumbi kunokutya okunamafutha aphantsi.

Yaye kutheni oko kusenzeka? Kukho izizathu ezithathu.

# 1: I-Keto iphelisa unobangela omkhulu wokunganyangeki kwe-insulin

Uphononongo lubonise ukuba ukunciphisa i-carbohydrates yemihla ngemihla kuphucula zonke iimpawu ze-metabolic syndrome, ezifana ( ³¹ ):

• Uxinzelelo lwegazi
• iswekile yegazi ephakamileyo
• Amafutha amaninzi emzimbeni apha esinqeni.
• Amanqanaba e-cholesterol engaqhelekanga.

Kwesinye sezilingo zokuqala ezenzelwe ukubona ukuba luhlobo luni lwefuthe lokutya kwe-ketogenic ekuxhathiseni kwe-insulin, abaphandi bajonga ukutya okuqhelekileyo kwabathathi-nxaxheba be-10 abatyebileyo kunye nohlobo lwe-2 yeswekile kwiveki epheleleyo. Abathathi-nxaxheba ke balandela i-fat-fat ketogenic diets kwiiveki ezimbini.

Abaphandi baqaphele ukuba abathathi-nxaxheba kwi-keto ( ³² ):

• Ngokwendalo badla i-30% yeekhalori ezimbalwa (ukusuka kumyinge we-3111 kcal / ngosuku ukuya kwi-2164 kcal / ngosuku)
• Baphulukene nomndilili omalunga ne-1,8 kg ngeentsuku nje ezili-14
• Baye baphucula uvakalelo lwabo lwe-insulin ngama-75%.
• Amanqanaba abo e-hemoglobin A1c ehle ukusuka kwi-7.3% ukuya kwi-6.8%.
• Baye banciphisa i-triglycerides yabo ephakathi ngama-35% kunye ne-cholesterol epheleleyo nge-10%.

Ukudibanisa ukutya okune-carb ephantsi kunye nokulahlekelwa kwesisindo sendalo kulungelelaniso amanqanaba e-insulin aba bathathi-nxaxheba kwaye benza imizimba yabo ibe ngcono ukusebenzisa i-insulin ngendlela efanelekileyo kwakhona, ngaphandle kweyeza.

Kwesinye isifundo, abathathi-nxaxheba abangama-83 abatyebileyo okanye abatyebileyo abane-cholesterol ephezulu babelwa ngokungacwangciswanga kwesinye sezidlo ezintathu ezilinganayo zeekhalori kwiiveki ezisibhozo. ³³ ):

1. Ukutya okunamafutha aphantsi kakhulu, okuphezulu-carbohydrates (70% carbs, 20% protein, 10% fat)
2. Ukutya okuphezulu kumafutha angaxutywanga kodwa kuncinci kwicarbohydrates (50% yecarbohydrates, 30% yamafutha, 20% yeeprotheyini)
3. Ukutya okuphantsi kakhulu kwe-carb efana ne-keto (i-61% yamafutha, i-35% yeeprotheyini, i-4% ye-carbs)

Isayensi emva kokutya kwe-insulin

Abaphandi bafumanisa ukuba abathathi-nxaxheba kwi-keto yokutya banciphisa i-triglycerides yabo ngaphezu kwezo zikwezinye izidlo ezimbini kwaye banciphisa i-insulin yabo yokuzila nge-33%.

Abo bakwi-fat-fat, moderate-carbohydrate diet nabo banciphisa amanqanaba abo e-insulin yokuzila (nge-19%), kodwa ukutya okunamafutha aphantsi kakhulu kwakungenayo impembelelo ekunciphiseni amanqanaba e-insulin.

Ukongezelela, ukutya okune-carb ephantsi kakhulu kubangele i-insulin engcono kakhulu kunye neempendulo zeswekile yegazi emva kokutya, oku kuthetha ukuba abathathi-nxaxheba babonise iimpawu zokukhathazeka ngakumbi kwi-insulin.

Olu phando lukwabonisa ukuba ukunamathela kumafutha angaxutywanga akusiyo impendulo. Umzimba wakho udinga zonke iintlobo ezintathu zamafutha asempilweni- ahluthisiweyo, agcweleyo, ane-monounsaturated, kunye ne-polyunsaturated- ukuze uphumelele, kwaye akufanele woyike ukwandisa ukutya kwakho kwamafutha ahluthayo kwi-keto, kwiimveliso zekhokhonathi, amanqatha enyama, okanye itshokolethi emnyama.

Isayensi iye ngoku Uyibhekisise intsomi endala ethi amanqatha agaleleyo anegalelo kwisifo sentliziyo kunye nezinye iingxaki zemetabolism.

Ukubuyisela umva ukunganyangeki kwakho kwe-insulin kuthetha ukuba unokutshintsha uhlobo lwe-2 yesifo seswekile.

#2: I-Keto inokunceda ukubuyisela umva uhlobo lwe-2 yeswekile

Kuphononongo lwabathathi-nxaxheba abatyebileyo abanesifo sikashukela sohlobo lwe-2, i-low-carbohydrate ketogenic diet (LCKD) iphucule ulawulo lwabo lweswekile yegazi kangangokuba uninzi lwabo (i-17 ye-21 eyagqiba uvavanyo) yanciphisa okanye yaphelisa ngokupheleleyo amayeza abo eswekile kwi-16 kuphela. iiveki ( ³⁴ ).

Abaphandi baphawule i-LCKD "njengesebenzayo ekwehliseni i-glucose yegazi" kuba abathathi-nxaxheba:

• Behle phantse nge-9 Kg nganye
• Bawehlise umndilili weswekile yegazi phantse nge-16%.
• Baye behlisa i-triglycerides yabo ngama-42%.

Olunye ulingo lubonise ukuba ngelixa ulandela ukutya kunye nokutya okuphantsi kwe-glycemic kunokunceda ukulawula iswekile yegazi kunye nokunciphisa okanye ukuphelisa amayeza ohlobo lwe-2 yeswekile, i-low-carb ketogenic diet yenza oku kwenzeke rhoqo, okwamfumana ibhaso le-LCKD. ngokuba "ukuphumelela ekuphuculeni nasekuguquleni uhlobo lwe-2 yeswekile." ( ³⁵ )

Kwaye xa abafazi abatyebileyo abaphakathi bacelwa ukuba balandele enye yezidlo ezimbini - i-LCKD okanye ukutya okunamafutha aphantsi kwiiveki ezine - ukutya okune-carb ephantsi kubangele uvakalelo olungcono lwe-insulin. Kwelinye icala, ukutya okunamafutha aphantsi kunyuse i-glucose yokuzila ukutya, i-insulin, kunye nokunganyangeki kwe-insulin- eyona nto ichaseneyo nale ufuna ukwenzeka ( ³⁶ ).

Ngamafutshane, i-fat-low-fat, i-high-carb (lfhc) yindlela yokutya eyoyikisayo yokumelana ne-insulin, ngelixa i-keto ingcono kakhulu.

Njengoko iswekile yegazi kunye namanqanaba e-insulin eqala ukuqheleka kwi-ketogenic diet, kwaye umzimba wakho utshintshela ekusebenziseni amafutha kumafutha, uya kulahlekelwa ubunzima ngokwemvelo, okunciphisa ukuxhathisa kwe-insulin.

#3: I-Keto ibangela ukulahleka kobunzima beNdalo

Umzimba wakho uhlala uzinyamekela.

Ngelishwa, xa une-glucose eninzi egazini lakho, umzimba wakho ugcina loo mafutha eyongezelelweyo kamva ngendlela yeeseli ezinamafutha. Kungenxa yoko le nto ukuxhathisa kwe-insulin kukhula rhoqo ngexesha lokufumana ubunzima ( ³⁷ ).

Oko kuthetha ukuba xa amanqanaba eswekile yegazi ephezulu kwaye i-insulin yakho iphezu kophahla, awuyi kukwazi ukunciphisa umzimba. I-insulin yihomoni yokugcina, emva kwayo yonke into.

Ke ezi vimba ngoku ziwonakalisa umzimba wakho, aziwuncedi.

Kwaye nantsi into yokubambisa yokwenyani: xa utyebe kakhulu okanye utyebe kakhulu, mhlawumbi ngenxa yokunganyangeki kwakho kwe-insulin, iiseli zakho zamafutha ziqala ukufaka isandla kuxhathiso lwakho lwe-insulin.

Indima ye-visceral fat

Ukuthwala amanqatha omzimba angaphaya kwesisu sakho naphakathi kwamalungu akho kukhupha iitoni zasimahla zeasidi kunye neehomoni kwinkqubo yakho. Kwaye uqikelele ntoni?

Baziwa ngokukhuthaza ukuxhathisa kwe-insulin.

Amafutha e-Visceral aphantse abe yingozi njengeswekile ngokwayo, njengoko izazinzulu ngoku zifumanisa ukuba "ukutyeba kakhulu kwesisu kuhambelana kakhulu nokumelana ne-insulin kunye nohlobo lwe-2 yeswekile. ³⁸ ) ".

Xa abaphandi kolunye uphononongo bafuna ukufumanisa ukuba iidiphozithi zamafutha zinento yokwenza nokuxhathisa kwe-insulin, balinganisa ubunzima be-fat mass of visceral tissue yesisu, izicubu ze-adipose eziqhelekileyo, kunye nezicubu ze-adipose yethanga.

Baye baqaphela ukuba kulo lonke ukwanda kwamafutha e-visceral, kukho ukonyuka kwe-80% kumathuba okuba nokumelana ne-insulin.

Kwaye ufumane oku: izigulane ezinomlinganiselo ophezulu wamafutha kwenye indawo ziye zanciphisa amathuba abo e-IR nge-48% kwaye abo banamafutha amaninzi emathangeni kunamanye amanqatha babengama-50% ngaphantsi kwe-IR ( ³⁹ ).

Ngokusisiseko, i-belly fat = ithuba elingakumbi lokuphuhlisa ukunganyangeki kwe-insulin.

I-Keto inokuphucula ukulahleka kwamafutha

Iqhinga lokususa ezi diphozithi zamafutha kukukhupha iivenkile zeglucose yomzimba. Kungelo xesha kuphela apho umzimba wakho uya kuba nakho ukuqalisa ukutshisa amanqatha ukuba ube sisibaso.

Yiloo nto kanye eyenziwa yi-ketogenic diet.

Ukutya kwe-ketogenic kusebenza kakuhle ukuhla ukusinda kunye ulawulo lwemetabolism kuba xa ukwi-ketosis, wena:

• Utshisa amanqatha ukuze ufumane amandla
• Udla iikhalori ezimbalwa yonke imihla
• Susa iminqweno
• Uyawucinezela umnqweno wakho wokutya indlela yendalo

Umzimba wakho uya kuphumelela kwiivenkile zakho zamafutha ukuze ekugqibeleni ulungelelanise iswekile yegazi kunye namanqanaba e-insulin ngelixa ulahlekelwa zii-intshi.

Ukuba ulungele ukuqala ukulandela ukutya kwe-ketogenic ukunciphisa ukunganyangeki kwakho kwe-insulin kunye nokulawula ubunzima bakho, landela oku Isicwangciso sokutya ketogenic Iintsuku ezi-7 zokunciphisa umzimba.

Ukutshintshela kwi-ketogenic yokutya kunye nesicwangciso sokutya esiqinileyo sisusa ezininzi ezingaziwa kwi-equation kwaye ikuvumela ukuba ugxininise kwizinto ezibaluleke kakhulu: ukuphucula impilo yakho.

Ukuncipha kobunzima lolona nyango lokubuyisela umva ukunyangwa kwe-insulin kunye nohlobo lwe-2 yeswekile, kodwa kukho ezinye izinto eziza kukunceda ubuyele kwesiqhelo.

Indlela yokuphila elula iyatshintsha ukoyisa ukunganyangeki kwe-insulin

Akunyanzelekanga ukuba uphile nokumelana ne-insulin kwaye uthayiphe isifo seswekile se-2 ngonaphakade. Zombini zinokuphuculwa kubantu abaninzi abanotshintsho olulula kwindlela yokutya kunye nendlela yokuphila.

Kunye nokutya kwakho kwe-ketogenic:

• Bandakanya ubuncinane imizuzu engama-30 yomsebenzi womzimba ngosuku. Ngaphandle kokutya, umsebenzi wemihla ngemihla yeyona nto iphambili kubuzaza be-insulin ( ⁴⁰ ). Umsebenzi ophakathi uya kusebenzisa i-glucose edadayo simahla egazini ukuthoba amanqanaba eswekile yegazi kunye nokwandisa ubuntununtunu be-insulin ( ⁴¹ ). Iseshoni yokubila enye inokunyusa ukunyuswa kweglucose ukuya kuthi ga kwi-40% ( ⁴² ). Ukulahlekelwa ngamafutha esiswini kuya kunciphisa i-RI yakho ( ⁴³ ).
• Yeka ukutshaya. Lo mkhwa unobungozi ukwanyusa ukunganyangeki kwakho kwe-insulin ( ⁴⁴ ).
• Phucula indlela olala ngayo. Oku kufuneka kube lula xa unciphisa i-carbs kwaye uqale umthambo. Olunye uphononongo lubonise ukuba ukungalali ngokwaneleyo ngobusuku obunye kukhokelela ekunganyangekiyo kwe-insulin kwizifundo ezinempilo, ngoko khawufane ucinge ukuba wenza ntoni emzimbeni wakho ukuba sele utyebile kwaye uneshedyuli yokulala ngokwaneleyo. ⁴⁵ ).
• Zama ukuzila ukutya okwethutyana. Lo mkhuba ubonise iziphumo ezithembisayo malunga nokuzwela kwe-insulin kunye nokunciphisa umzimba ( ⁴⁶ ).
• Yehlisa uxinzelelo lwakho. Ukuxinezeleka kwandisa iswekile yegazi kunye ne-hormone yoxinzelelo i-cortisol, ebangela ukugcinwa kwamafutha ukuze umzimba wakho ube namandla okwaneleyo "ukubaleka ingozi." Uxinzelelo luhambelana neglucose ephezulu yegazi kunye namanqanaba e-insulin ( ⁴⁷ ). I-Yoga kunye nokucamngca kuye kwaboniswa ukuba kuphuculwe zombini uxinzelelo lwegazi kunye nokumelana ne-insulin ( ⁴⁸ ).

Olu ayilotshintsho luntsonkothileyo lwendlela yokuphila. Ngamanyathelo wonke umntu anokuthi awathathe ukuze aphile ubomi obude, obunempilo kunye nezifo ezimbalwa ezingapheliyo.

Ukutya kokumelana ne-insulin: isiphelo

Ukuchaswa kwe-insulin yingxaki enkulu echaphazela wena kunye nosapho lwakho kuphela, kodwa iplanethi yonke. Ngaphandle kokungenelela okufanelekileyo, ukunganyangeki kwe-insulin ixesha elide kungakhokelela kuhlobo lwe-2 yeswekile, isifo senhliziyo, kunye nokufa kwangaphambi kwexesha.

Iindaba ezimnandi zezokuba ubomi obulula butshintsha kunye nokwamkela i-carb ephantsi, ukutya okunamafutha aphezulu e-ketogenic kunokukunceda ukulawula amanqanaba eswekile yegazi kwaye unciphise amanqanaba akho e-insulin ukuze ube novelwano kwi-insulin kwakhona, kwaye ulahle loo miyalelo ibiza kakhulu. . Uphononongo ngalunye oluxutyushwa kweli nqaku luqaqambise inyani yokuba ukutya okunamafutha aphantsi akusebenzi ukulawula ukunganyangeki kwakho kwe-insulin njengokwenza ukutya okune-carb ephantsi. Ngoko khangela i isikhokelo ecacileyo ukutya kwe ketogenic ukubona ukuba yintoni efunekayo ukuze uqalise namhlanje.