I-Insulin Resistance Diet: Indlela I-Keto Diet Isiza Ngayo Ukuyinqoba

Uke wezwa ngokuxhumana phakathi kokudla okune-carb ephansi njengokudla kwe-ketogenic kanye nokumelana ne-insulin?

Nakuba kungase kubonakale kungavamile ekuqaleni, kungase kube nomphumela omuhle phakathi kokudla ukudla okune-carb ephansi, ukudla okunamafutha aphezulu kwe-ketogenic nokunciphisa noma ngisho nokuqeda ukumelana kwakho ne-insulin.

Qhubeka ufunda ukuze uthole ukuthi kuyini ngempela ukumelana ne-insulin, izici zobungozi ezihlobene nokungazweli kwe-insulin, nokuthi yikuphi ukudla okuhlotshaniswa nokukhula kokumelana ne-insulin. Ukuqala, uzohlonza izimbangi ezinkulu zokumelana ne-insulin ukuze wazi ukuthi yini engabangela izinkinga.

Kuyini ukumelana ne-insulin?

Kuyadida ukukhuluma nge-insulin resistance (IR) ngaphandle kokuthi uqale ukhulume ngokuthi iyini i-insulin (noma ukuthi yenzani).

Noma nini lapho udla, isimiso sakho sokugaya kufanele sihlukanise ukudla kube izakhi ezisebenzisekayo. Noma nini lapho udla ukudla okune-carbohydrate eningi njengesinkwa esimhlophe, i-pasta egcwele okusanhlamvu, noma ijusi yesithelo, lawo macarbohydrate aguqulwa abe uhlobo lukashukela olusebenzisekayo olubizwa ngokuthi i-glucose lapho umzimba wakho uwagaya.

Umzimba usebenzisa i-glucose ukubasela wonke amangqamuzana akho, njengoba nje nemoto yakho isebenzisa uphethiloli ukusuka ekhaya ukuya emsebenzini. Ngesikhathi sokugaya, i-glucose ikhishelwa egazini, okwenza amazinga eglucose egazini, owaziwa nangokuthi ushukela wegazi, akhuphuke.

Yilapho i-insulin ingena khona.

Lapho amanyikwe wakho ebona ukuthi amazinga kashukela egazi aphakeme, adala futhi athumele i-insulin ukuze iwabuyisele ebhalansini.

I-insulin iyi-hormone ebhekele ukuhambisa i-glucose emgudwini wegazi iye kumaseli, lapho ingasetshenziswa khona. Lokhu kubizwa ngokuthi i-insulin signaling. Njengoba izicubu namangqamuzana amafutha ethatha yonke i-glucose, amazinga kashukela egazini abuyela kwesijwayelekile ngenxa yalokho ( ¹ ).

I-insulin ngokuvamile yenza umsebenzi omuhle wokugcina amazinga kashukela egazi enempilo kubantu abaningi. Kodwa-ke, kwesinye isikhathi amaseli akho ayayeka ukusabela ekuyengweni kwe-insulin futhi abe yilokho okwaziwa ngokuthi ukumelana ne-insulin.

Ukumelana ne-insulin kuwumsuka wezifo eziningi ze-metabolic, ikakhulukazi uhlobo lwesifo sikashukela sohlobo 2 ( ² ).

Ngabe ukumelana ne-insulin kusebenza kanjani?

Lapho umsipha, isibindi, namangqamuzana amafutha eyeka ukumunca yonke i-glucose esegazini lakho, lowo shukela awunandawo ongaya kuyo, ngakho amazinga kashukela egazini ahlala ephezulu. Amanyikwe wakho aphendula ngokwenza i-insulin eyengeziwe ukuze ibhekane nawo wonke ushukela ontantayo mahhala.

Amanyikwe wakho angaqhubeka nalo msebenzi owengeziwe isikhashana, kodwa ekugcineni azoguga lapho engakwazi ukukhiqiza i-insulin eyanele ukulawula ushukela emzimbeni wakho.

Njengoba amangqamuzana e-pancreas alimele futhi ekhishwa inyumbazana kule nqubo, i-glucose idlangile, ibe nobunzima bokungena kumaseli nokugcina amazinga kashukela egazi ephezulu ngendlela engavamile.

Ngakho manje unoshukela ophezulu wegazi kanye namazinga aphezulu e-insulin. Uma amazinga kashukela egazini efika emngceleni othile, ungase utholakale unesifo sikashukela sohlobo 2, lapho uzodinga khona imiyalelo yokulawula amazinga e-insulin neglucose.

Ngokuqondana nje, ukuxilongwa kukadokotela kwe-prediabetes noma uhlobo 2 sikashukela kuvame ukuba lapho abantu abaningi bethola ukuthi banokumelana ne-insulin.

Futhi kuye ngokuthi ushiye isikhathi eside kangakanani ushukela wakho ungalawuleki, lokhu kungase kusho ukuqala imithi yokulawula ushukela egazini ngokushesha nje lapho uphuma ehhovisi likadokotela wakho.

Kungani ukumelana ne-insulin kuyizindaba ezimbi

Odokotela nososayensi bavame ukubiza ukumelana ne-insulin ngokuthi i-prediabetes ngoba uma kungashintshi lutho ekudleni kwakho nasekuphileni kwakho, umzimba wakho ngeke ukwazi ukugcina wonke ushukela egazini lakho, futhi uzotholakala ukuthi unesifo sikashukela sohlobo 2 ( XNUMX) ³ ).

Ukuba nesifo sikashukela sohlobo 2, amazinga aphezulu kashukela egazini, nokumelana ne-insulin kuye kwaxhunyaniswa nezimo ezibucayi zezokwelapha ezifana nalezi:

• Isifo senhliziyo nomfutho wegazi ophakeme ( ⁴ )
• I-cholesterol ephezulu kanye ne-triglycerides ephezulu ( ⁵ )
• Umdlavuza ( ⁶ )
• Isifo sohlangothi ( ⁷ )
• I-Polycystic ovary syndrome ( ⁸ )
• Isifo se-Alzheimer ( ⁹ )
• I-Gout ( ¹⁰ )
• Isifo sesibindi esinamafutha e-non-alcoholic kanye nomdlavuza we-colorectal ( ¹¹ )

Nazi ezinye zezimbangela eziphambili zokufa hhayi e-US kuphela, kodwa emhlabeni jikelele ( ¹² ).

Ingabe usengozini?

Yini ebangela ukumelana ne-insulin?

Ngokusho kweCenters for Disease Control and Prevention (CDC), abantu baseMelika abayizigidi ezingama-86 bane-prediabetes noma ukumelana ne-insulin (IR), kodwa u-25% walabo bantu abazi ukuthi banayo. ¹³ ).

Kubonakala sengathi isizathu esisobala soshukela ophezulu wegazi ukudla ama-carbohydrate amaningi nokudla okunoshukela neziphuzo, futhi lokho kuyiqiniso ngokwengxenye. ¹⁴ ).

Kodwa ukuhlala unganyakazi kubuye kwenyuse amazinga eglucose ngoba amangqamuzana akho awabi nalo ithuba lokusebenzisa wonke ushukela (funda: amandla) osegazini lakho ( ¹⁵ ).

Ukumelana ne-insulin nakho kungabangelwa futhi kube kubi kakhulu yizi:

• Iminyaka yakho. Ukumelana ne-insulin kungathinta abantu banoma ibuphi ubudala, kodwa maningi amathuba okuba sengozini yokungezwani ne-insulin njengoba ukhula ( ¹⁶ ).
• imvelaphi yakho. Uma ungowokuzalwa e-American Indian, Pacific Islander, Alaska Native, Asian American, Hispanic/Latino, noma African American, usengozini enkulu ye-IR kunabanye ( ¹⁷ ).
• Umfutho wegazi ophezulu. Bangaphezu kuka-50% abantu abadala abanomfutho wegazi ophakeme abangakwazi ukumelana ne-insulin. ¹⁸ ).
• Ukuvuvukala. Ukuthi kubangelwa ukudla okungenamsoco noma ukungalingani kwama-bacteria amathumbu anempilo ( ¹⁹ lokhu kuholela ekucindezelekeni kwe-oxidative, okukhuthaza ukumelana ne-insulin ( ²⁰ ).
• I-Polycystic ovary syndrome (PCOS). Lokhu kwenza abesifazane bathambekele kakhulu ekwandeni kwe-insulin futhi bazuze isisindo ( ²¹ ).

Kungakho, ngaphezu kokuhlolwa kwakho konyaka nodokotela wakho, kufanele uhlole izinga likashukela egazini lakho njalo ngonyaka, ikakhulukazi uma uwela kunoma yisiphi salezi zigaba zobungozi.

Ungazi kanjani ukuthi umelana ne-insulin

Njengoba umzimba wakho udonsa kanzima ukulinganisa ushukela wakho wegazi kanye namazinga e-insulin ngokwawo, kungathatha iminyaka ukufika ezingeni lokumelana ne-insulin.

Abantu abaningi abaziboni izimpawu zokumelana ne-insulin nakuba kuvame kakhulu e-United States:

• Ama-24% abantu abadala abaneminyaka engaphezu kwengama-20 banaso ( ²² )
• Kujwayelekile kubantu besifazane abangaphezu kuka-70% abakhuluphele noma abakhuluphele ngokweqile ( ²³ )
• Ama-33% ezingane ezikhuluphele kanye nentsha ingakwazi ukumelana ne-insulin ( ²⁴ )

Ingabe uhlushwa yizimpawu zomzimba zokungazweli kwe-insulin? Ngezansi kunezimpawu ezihlotshaniswa kakhulu nokungazweli kwe-insulin ngakho-ke zingase zikhulise ubungozi bakho bohlobo 1 lwesifo sikashukela noma uhlobo 2 sikashukela.

• Uhlala ulambile, unesifiso esinamandla sikashukela, futhi uzizwa sengathi awukwazi ukudla ama-carbohydrate anele ukuze uzizwe usuthe ( ²⁵ ).
• Ukuzuza kwesisindo nokungakwazi ukwehlisa isisindo (ikakhulukazi esiswini). Uma ukhuluphele noma ukhuluphele ngokweqile futhi unesisindo somzimba esikhulu endaweni yakho yesisu naphezu kokuzama ukudla okuhlukahlukene kokunciphisa umzimba, ukumelana ne-insulin kungase kube icala.
• Ukuvuvukala kweminwe namaqakala ngenxa yokungalingani kwe-potassium ne-sodium ( ²⁶ ).
• Ama-Acrochordons kanye ne-acanthosis nigricans, noma amabala amnyama, anemibala esikhumba emisebeni yentamo, emakhwapheni, emathangeni, nasezindaweni zegroin ( ²⁷ ).
• Impandla yesilisa kanye nezinwele ezinciphile, noma ngabe ungowesifazane ( ²⁸ ).
• isifo sezinsini ( ²⁹ )

Manje-ke ngenzenjani uma ngicabanga ukuthi kungenzeka ngimelane ne-insulin?

Hlela isikhathi sokubonana nodokotela wakho ngokushesha ngangokunokwenzeka. Uzobuyekeza umlando wakho wezokwelapha, akunikeze ukuhlolwa okuphelele, futhi akuthumele ukuhlolwa kokubekezelela i-glucose ukuze uthole ngokuqinisekile.

Uzodinga ukukala ukuzila kwakho kweglucose yegazi namazinga e-insulin ukuze ubone ukuthi ukuphi esikalini se-IR. Izinga eliphakeme le-insulin elizila ukudla ngokuvamile libonisa ukumelana ne-insulin. Ungadangali kakhulu uma uzwa izindaba ezimbi. Kokubili ukumelana ne-insulin nesifo sikashukela sohlobo 2 kungahlehliswa.

Ukuzivocavoca nokwehlisa isisindo kuboniswe njengamakhambi asebenza kahle kakhulu ukuze ube nomzimba omncane. i-insulin ezwelayo, okungukuthi, ukwenza amangqamuzana akho alulamukele usizo lwe-insulin.

Njengoba ukumelana ne-insulin kuba kubi kakhulu ngama-carbohydrate amaningi owadlayo, ucwaningo lubonisa ukuthi ukudla okune-carb ephansi njenge-keto kungasebenza hhayi kuphela ulahlekelwe isisindo kodwa futhi nokwehlisa ushukela bese usetha kabusha indlela i-insulin esebenza ngayo emzimbeni wakho.

Isayensi ngemuva kokudla kwe-ketogenic kanye nokumelana ne-insulin

Umuntu waseMelika ojwayelekile udla phakathi kwama-225-325 amagremu ama-carbohydrates ngosuku ( ³⁰ ).

Ngaso sonke isikhathi lapho udla ama-carbohydrate, uqala ukusabela kwe-insulin. Kungakhathaliseki ukuthi udla luphi uhlobo lwe-carbs - ama-carbs alula ekudleni okugayiwe noma ama-carbs ayinkimbinkimbi njengemifino enesitashi - wonke aphenduka abe ushukela wegazi ukuze amangqamuzana akho asebenzise ekugcineni.

Uma udla ama-carbohydrate amaningi kanye noshukela, kulapho i-glucose iphuma khona egazini lakho (futhi ngenxa yalokho i-insulin eyengeziwe). Ngakho-ke, uma umelana ne-insulin, ama-carbohydrate ayisitha sakho esikhulu.

Kufana nokungezwani nokudla amakinati. Ubungaphuthelwa ibhotela lamantongomane, kodwa ukube bewazi ukuthi ukulidla kuzokubangela ukungakhululeki emzimbeni wakho, ubuyokwenza lokho?

Abantu abaningi bebengawagwema ngokuphelele amantongomane.

Kufanele ucabange ngama-carbohydrate afana namantongomane uma ukhuluphele noma umelana ne-insulin futhi ufuna ukuncipha.

Ukudla kwe-ketogenic kuyindlela ephansi ye-carb, enamafutha amaningi ekudleni. Ngokuya ngobude bakho, isisindo, imigomo yomzimba, nezinga lomsebenzi, ama-keto macros wakho wansuku zonke kufanele ahlukaniswe abe:

Ngakho esikhundleni sokudla amagremu angu-300 ama-carbohydrates ngosuku, unganciphisa ukudla kwakho kwansuku zonke kube phakathi kuka-25 no-50 g. Uma uzibuza ukuthi umzimba wakho ungaphila kanjani ngama-carbohydrate ambalwa kangaka, impendulo ilele ukuguquguquka kwe-metabolic.

ukuguquguquka kwe-metabolic

Njengoba nje umzimba wakho ungasebenza ngoshukela ovela kuma-carbohydrates, ungasebenza kalula nje (futhi abanye bathi kangcono) kuma-ketones avela ezitolo zamafutha omzimba wakho.

Ukudla kwakho okusha, okunempilo kuzohlanganisa ngokuyinhloko amafutha, okuhlanganisa ukwatapheya, amafutha omnqumo, imikhiqizo yobisi esezingeni eliphezulu, namantongomane nembewu; amaprotheni ahlanganisa yenkomo, inkukhu, isadini kanye nezinye izinyama utshani budliwe; kanye nemifino ene-fiber ephezulu, kuhlanganise nemifino enamahlamvu angenasitashi.

Uma uzibuza ukuthi iyini i-ketone, nansi impendulo: Ama-ketone, aziwa nangokuthi "imizimba ye-ketone," ama-molecule wamandla akhiqizwa umzimba wakho ngokuphula amafutha ukuze uthole amandla lapho ukudla kwakho kwe-carb kuphansi, njengoba kuchaziwe kulesi sihloko ngama-ketones.

Lapho ukhipha ushukela nama-carbohydrate ekudleni kwakho, umzimba wakho uzosebenzisa yonke i-glucose eyengeziwe egazini lakho. Uzokwazi ukusetha kabusha amazinga kashukela egazini lakho kanye namazinga e-insulin, njengoba wonke ushukela owengeziwe ozungeza egazini lakho uzophela ngemva kwezinsuku ezimbalwa ekudleni okune-carbohydrate ephansi kakhulu.

Njengoba umzimba wakho uqala ukusebenzisa ama-ketones, uzokhiqiza i-insulin encane ngoba kuzoba ne-glucose encane okumele uyiphathe. Lokhu kuzokwenza izicubu namaseli amafutha aphendule kakhudlwana ku-insulin.

Lokho kwenza i-keto ibe ukudla okuphelele kokumelana ne-insulin.

Kodwa ithini isayensi?

Ucwaningo lwezokwelapha luthola ukuthi ukudla okune-carb ephansi kakhulu, okunamafutha aphezulu kwe-ketogenic kwehlisa amazinga e-insulin okuzila ukudla, kwenza ushukela wegazi ube ojwayelekile, kuthuthukisa ukuzwela kwe-insulin, futhi kusize. ukunciphisa umzimba ngendlela ngempumelelo kakhulu kunokudla okunamafutha aphansi.

Futhi kungani lokho kwenzeka? Kunezizathu ezintathu.

#1: I-Keto iqeda imbangela enkulu yokumelana ne-insulin

Ucwaningo luye lwabonisa ukuthi ukukhawulela ama-carbohydrates nsuku zonke kuthuthukisa zonke izici ze-metabolic syndrome, njenge ( ³¹ ):

• Umfutho wegazi ophakeme
• ushukela wegazi ophakeme
• Amafutha amaningi emzimbeni okhalweni.
• Amazinga e-cholesterol angajwayelekile.

Kwesinye sezivivinyo zokuqala eziklanyelwe ukubona ukuthi hlobo luni lomthelela wokudla kwe-ketogenic ekumelaneni ne-insulin, abacwaningi baqaphe ukudla okuvamile kwabahlanganyeli abangu-10 abakhuluphele abanesifo sikashukela sohlobo lwe-2 isonto eligcwele. Abahlanganyeli babe sebelandela ukudla okunamafutha aphezulu e-ketogenic amasonto amabili.

Abacwaningi baqaphele ukuthi ababambiqhaza ku-keto ( ³² ):

• Ngokwemvelo badle ama-calories ambalwa ngo-30% (kusuka ku-avareji yama-3111 kcal/ngosuku kuya ku-2164 kcal/ngosuku)
• Balahlekelwa isilinganiso esicishe sibe ngu-1,8 kg ngezinsuku eziyi-14 kuphela
• Bathuthukise ukuzwela kwabo kwe-insulin ngama-75%.
• Izinga labo le-hemoglobin A1c lehla lisuka ku-7.3% laya ku-6.8%.
• Behlise i-triglycerides yabo emaphakathi ngo-35% kanye ne-cholesterol isiyonke ngo-10%

Inhlanganisela yokudla okune-carb ephansi kanye nokuncipha kwesisindo esingokwemvelo kulinganisa amazinga e-insulin abahlanganyeli futhi kwenza imizimba yabo yakwazi kangcono ukusebenzisa i-insulin ngendlela efanele futhi, ngaphandle kwemithi.

Kolunye ucwaningo, abahlanganyeli abangama-83 abakhuluphele noma abakhuluphele abane-cholesterol ephezulu babelwa ngokungahleliwe kokukodwa kokuthathu okulinganayo kwekhalori amasonto ayisishiyagalombili. ³³ ):

1. Ukudla okunamafutha aphansi kakhulu, okune-carbohydrate eningi (70% carbs, 20% protein, 10% fat).
2. Ukudla okunamafutha amaningi angacushiwe kodwa aphansi kuma-carbohydrate (50% amacarbohydrates, 30% fat, 20% protein)
3. Ukudla okune-carb ephansi kakhulu njenge-keto (amafutha angama-61%, amaprotheni angama-35%, ama-carbohydrate angama-4%)

Isayensi ngemuva kokudla kwe-insulin ukumelana

Abacwaningi bathola ukuthi abahlanganyeli ekudleni kwe-keto behlisa i-triglycerides yabo ngaphezu kwalabo abakwezinye izidlo ezimbili futhi behlisa i-insulin yabo yokuzila ngama-33%.

Labo abadla ukudla okunamafutha amaningi, okune-carbohydrate emaphakathi nabo behlise amazinga abo e-insulin yokuzila ukudla (ngo-19%), kodwa ukudla okunamafutha aphansi kakhulu akuzange kube nomthelela ekwehliseni amazinga e-insulin.

Ukwengeza, ukudla okune-carb ephansi kakhulu kwabangela impendulo engcono kakhulu ye-insulin kanye noshukela wegazi ngemva kokudla, okusho ukuthi ababambiqhaza babonise izimpawu zokuzwela kakhulu ku-insulin.

Lolu cwaningo luphinde luveze ukuthi ukunamathela emafutheni angagcwele akulona ikhambi. Umzimba wakho udinga zonke izinhlobo ezintathu zamafutha anempilo (agcwele, monounsaturated, kanye ne-polyunsaturated) ukuze uphumelele, futhi akufanele wesabe ukwandisa ukudla kwakho kwamafutha agcwele ku-keto, emikhiqizweni kakhukhunathi, ukusikeka kwamafutha enyama, noma ushokoledi omnyama.

Isayensi manje Ususe inganekwane endala yokuthi amafutha agcwele anomthelela esifweni senhliziyo nezinye izinkinga ze-metabolic.

Ukubuyisela emuva ukumelana kwakho ne-insulin kusho ukuthi ungashintsha nokuxilongwa kwakho kwesifo sikashukela sohlobo 2.

#2: I-Keto Ingasiza Ukuguqula Isifo Sikashukela Sohlobo 2

Ocwaningweni lwababambiqhaza abakhuluphele abanesifo sikashukela sohlobo 2, ukudla okune-carbohydrate ephansi ketogenic (LCKD) kuthuthukise ukulawula kwabo ushukela wegazi kangangokuthi iningi labo (abangu-17 kwabangu-21 abaphothule ukuhlolwa) banciphisa noma baqeda ngokuphelele imithi yabo yesifo sikashukela ku-16 nje kuphela. amasonto ( ³⁴ ).

Abacwaningi bamake i-LCKD “njengesebenza kahle ekwehliseni ushukela wegazi” ngoba ababambiqhaza:

• Balahlekelwe cishe ngo-9 Kg ngamunye
• Behlise amazinga kashukela ajwayelekile cishe ngo-16%.
• Behlise ama-triglycerides abo ngo-42%.

Esinye isilingo sabonisa ukuthi ngenkathi ukulandela ukudla ngokudla okuphansi kwe-glycemic kungasiza ukulawula ushukela wegazi nokunciphisa noma ukuqeda uhlobo lwe-2 yesifo sikashukela, ukudla okuphansi kwe-carb ketogenic kwenza lokhu kwenzeke kaningi, okwamtholela umklomelo we-LCKD. ngokuba "ukuphumelela ekuthuthukiseni nasekubuyiseleni uhlobo lwesifo sikashukela sohlobo 2." ( ³⁵ )

Futhi lapho abesifazane abakhuluphele ngokusesilinganisweni becelwa ukuba balandele ukudla okukodwa kokubili: i-LCKD noma ukudla okunamafutha aphansi amasonto amane, ukudla okune-carb ephansi kubangele ukuzwela kwe-insulin okungcono. Ngakolunye uhlangothi, ukudla okunamafutha aphansi kukhuphule ukuzila ukudla kweglucose, i-insulin, nokumelana ne-insulin, okuphambene ngokuphelele nalokho ofuna ukwenzeka ( ³⁶ ).

Ngamafuphi, indlela enamafutha aphansi, i-high-carb (i-LFHC) iwukudla okubi kakhulu kokumelana ne-insulin, kuyilapho i-keto ihamba phambili.

Njengoba amazinga akho e-insulin kanye noshukela egazini eqala ukuba ngokwejwayelekile ekudleni kwe-ketogenic, futhi umzimba wakho ushintshela ekusebenziseni amafutha ukuze ube uphethiloli, uzophinde wehlise isisindo ngokwemvelo, okwehlisa ukumelana ne-insulin.

#3: I-Keto Ibangela Ukulahlekelwa Kwesisindo Semvelo

Umzimba wakho uhlale uzinakekela.

Ngeshwa, uma unoshukela omningi egazini lakho, umzimba wakho ugcina lawo mafutha engeziwe ukuze kamuva abe ngama-fat cells. Kungakho ukumelana ne-insulin kukhula kaningi ngesikhathi sokukhuluphala ( ³⁷ ).

Lokho kusho ukuthi lapho amazinga kashukela egazini ephezulu futhi i-insulin yakho idlula ophahleni, ngeke ukwazi ukwehlisa isisindo. I-insulin iyi-hormone yokugcina, phela.

Ngakho-ke lezi zinqolobane manje zilimaza umzimba wakho, aziwusizi.

Futhi nansi i-kicker yangempela: Uma ukhuluphele ngokweqile noma ukhuluphele, cishe ngenxa yokungazweli kwe-insulin, amangqamuzana akho amafutha aqala ukufaka isandla ekwandeni kwakho kwe-insulin.

Indima yamafutha e-visceral

Ukuthwala amafutha amaningi emzimbeni esiswini sakho naphakathi kwezitho zakho kukhipha amathani ama-fatty acids namahomoni amahhala ohlelweni lwakho. Futhi qagelani?

Baziwa ngokuthuthukisa ukumelana ne-insulin.

Amafutha e-Visceral acishe abe yingozi njengoshukela ngokwawo, njengoba ososayensi manje sebethola ukuthi “ukukhuluphala kwesisu kuhlobana kakhulu nokumelana ne-insulin kanye nesifo sikashukela sohlobo 2. ³⁸ ) ".

Lapho abacwaningi ocwaningweni oluthile befuna ukuthola ukuthi amadiphozithi amafutha ahlobene yini nokumelana ne-insulin, balinganisa inqwaba yamafutha ezicubu zesisu ze-visceral, izicubu ezivamile ze-adipose, nezicubu ze-adipose yethanga.

Baphawule ukuthi kukho konke ukwanda kwamafutha e-visceral, kunokwenyuka okungama-80% kumathuba okuba nawo amelane ne-insulin.

Futhi thola lokhu: Iziguli ezinamafutha amaningi kwezinye izindawo zehlise amathuba azo e-IR ngo-48% kanti lezo ezinamafutha emathangeni amaningi kunamanye amafutha ayemancane ngo-50% okuba ne-IR ( ³⁹ ).

Empeleni, amafutha esisu = amathuba amaningi okuthuthukisa ukumelana ne-insulin.

I-Keto ingathuthukisa ukulahlekelwa kwamafutha

Iqhinga lokususa lawa ma-fatty deposits wukuthulula izitolo ze-glucose emzimbeni. Kungaleso sikhathi kuphela lapho umzimba wakho uzokwazi ukuqala ukushisa amafutha ukuze uthole uphethiloli.

Yilokho kanye okwenziwa yi-ketogenic diet.

Ukudla kwe-ketogenic kusebenza kahle ukunciphisa umzimba futhi i ukulawula imetabolism ngoba uma uku-ketosis, wena:

• Ushisa amafutha ukuze uthole amandla
• Udla amakhalori ambalwa nsuku zonke
• Uqeda izifiso
• Ucindezela ukudla kwakho indlela yemvelo

Umzimba wakho uzophumelela ezitolo zakho zamafutha ukuze ekugcineni ukwazi ukulinganisa ushukela wakho wegazi namazinga e-insulin ngenkathi ulahlekelwa ngamasentimitha.

Uma usukulungele ukuqala ukulandela ukudla kwe-ketogenic ukuze unciphise ukumelana ne-insulin futhi ulawule isisindo sakho, landela lokhu uhlelo lokudla i-ketogenic Izinsuku ezingu-7 ukuze ulahlekelwe isisindo.

Ukuya ku-keto ngohlelo lokudla oluqinile kuthatha okuningi okungaziwa ngaphandle kwe-equation futhi kukuvumela ukuba ugxile kulokho okubaluleke kakhulu: ukuthuthukisa impilo yakho.

Ukuncipha kwesisindo kuyikhambi lokuqala lokuhlehlisa ukumelana ne-insulin kanye nesifo sikashukela sohlobo 2, kodwa kuneminye imisebenzi embalwa ezokusiza ukuthi ubuyele endleleni futhi.

Indlela yokuphila elula iyashintsha ukuze unqobe ukumelana ne-insulin

Akudingeki uphile nokungazweli kwe-insulin futhi uthayiphe isifo sikashukela sohlobo 2 unomphela. Kokubili kungenziwa ngcono kubantu abaningi ngezinguquko ezilula ekudleni nasekuphileni.

Kanye nokudla kwakho kwe-ketogenic:

• Faka okungenani imizuzu engama-30 yomsebenzi womzimba ngosuku. Ngaphandle kokudla, umsebenzi wansuku zonke uyisici sokuqala ekuzweleni kwe-insulin ( ⁴⁰ ). Umsebenzi omaphakathi uzodla i-glucose entantayo mahhala egazini ukuze kwehlise izinga likashukela egazini futhi kwandise ukuzwela kwe-insulin ( ⁴¹ ). Iseshini yokujuluka okukodwa ingakhuphula ukumuncwa kweglucose kuze kufike ku-40% ( ⁴² ). Ukulahlekelwa ngamafutha esiswini nakho kuzokwehlisa i-RI yakho ( ⁴³ ).
• Yeka ukubhema. Lo mkhuba oyingozi unyusa ukumelana ne-insulin ( ⁴⁴ ).
• Thuthukisa ukulala kwakho. Lokhu kufanele kube lula uma unciphisa ama-carbohydrate futhi uqala ukuzivocavoca. Olunye ucwaningo lwabonisa ukuthi ukungalali kancane ubusuku obubodwa kubangele ukumelana ne-insulin kubantu abanempilo, ngakho-ke cabanga ukuthi wenzani emzimbeni wakho uma usukhuluphele kakade futhi unesimiso sokulala esinganele ( ⁴⁵ ).
• Zama ukuzila ukudla ngezikhathi ezithile. Lo mkhuba ubonise imiphumela ethembisayo mayelana nokuzwela kwe-insulin nokuncipha kwesisindo ( ⁴⁶ ).
• Yehlisa ukucindezeleka kwakho. Ukucindezeleka kwandisa ushukela wegazi kanye ne-hormone yokucindezeleka i-cortisol, ebangela ukugcinwa kwamafutha ukuze umzimba wakho ube namandla anele "okubalekela ingozi." Ukucindezeleka kuhlotshaniswa noshukela ophezulu wegazi kanye namazinga e-insulin ( ⁴⁷ ). I-Yoga nokuzindla kukhonjisiwe kuthuthukisa kokubili umfutho wegazi kanye nokumelana ne-insulin ( ⁴⁸ ).

Lezi akuzona izinguquko eziyinkimbinkimbi yokuphila. Kuyizinyathelo wonke umuntu angazithatha ukuze aphile impilo ende, enempilo enezifo ezimbalwa ezingelapheki.

Ukudla kwe-insulin ukumelana: isiphetho

Ukumelana ne-insulin kuyinkinga enkulu engathinti wena kuphela nomndeni wakho, kodwa neplanethi yonke. Ngaphandle kokungenelela okufanele, ukumelana ne-insulin okungalawulwa isikhathi eside kungaholela ohlotsheni lwesifo sikashukela sohlobo 2, isifo senhliziyo, nokufa ngaphambi kwesikhathi.

Izindaba ezinhle ukuthi indlela yokuphila elula ishintsha futhi yamukele ukudla okune-carb ephansi, okunamafutha aphezulu kungakusiza ulawule amazinga kashukela egazini futhi wehlise amazinga akho e-insulin ukuze ukwazi ukuzwela ku-insulin futhi, futhi ulahle naleyo miyalelo ebizayo. . Lonke ucwaningo okuxoxwe ngalo kulesi sihloko lugqamise iqiniso lokuthi ukudla okunamafutha aphansi akusebenzi ukulawula ukumelana kwakho ne-insulin njengoba kwenza ukudla okune-carb ephansi. Ngakho hlola umhlahlandlela okucacile ukudla kwe-ketogenic ukuze ubone ukuthi yini edingekayo ukuze uqalise namuhla.