Kukana kwa insulini kumatha kuyambitsa mavuto azaumoyo. Zimakhudza osati mkhalidwe wa khungu komanso mawonekedwe a kulemera, komanso chonde. Timalankhula zamatumba amoyo otsimikizika omwe angathandize kubwezeretsa thupi "kukhala ndi moyo."
Kuzindikira kwakukulu kwa insulin kumatengedwa ngati chinthu wamba: maselo a thupi lathanzi amayankha kutulutsidwa kwa timadzi totulutsa pancreatic iyi, kuyamba kuyamwa shuga m'magazi. Nawonso chidwi chochepa cha insulini (chomwe chimatchedwanso kuti insulin kukana) - kusowa koyankha koyenera kwa maselo ndi minyewa yake kumadzi - kumatha kubweretsa kuchuluka kwa shuga ndi matenda a shuga a 2.
Anthu osiyanasiyana ali ndi insulin sensitivity osiyanasiyana. Kuphatikiza apo, mtengo wake siwokhazikika: malinga ndi zomwe zaperekedwa pa portal www.medicalnewstoday.com, zimatha kusiyanasiyana kutengera zinthu monga moyo komanso kadyedwe. Tikuwona zomwe zithandizire kukulitsa chidwi chachilengedwe.
Anthu omwe akufuna kuwonjezera insulin sensitivity ayenera kupeza nthawi yochita masewera olimbitsa thupi. Chifukwa chake, pazoyeseza za 2012, zomwe zidatenga milungu 16, achikulire athanzi 55 adatenga nawo gawo, omwe adayamba kuphunzitsa pafupipafupi. Asayansi apeza ubale wolunjika pakati pazowonjezera zolimbitsa thupi ndi insulin sensitivity. Ophunzira ambiri akamaphunzira, chidwi chawo chimawonjezeka.
Komabe, si onse ochita masewera olimbitsa thupi omwe amagwiranso ntchito mothandizidwa kuchepetsa insulin. Olemba kafukufuku wina adazindikira izi, nthawi ino mu 2013. Malingaliro awo, kuphatikiza kwa aerobic ndi mphamvu yamagetsi ndizothandiza kwambiri.
Anthu omwe alibe shuga ziyenera kuchitidwa kasanu pa sabata (maphunziro osachepera theka la ola). Dongosolo limalimbikitsidwa motere: masewera olimbitsa thupi kwambiri - katatu pa sabata, komanso kulimbitsa thupi kwa magulu onse akulu amisempha - kawiri pa sabata.
Anthu omwe ali ndi matenda ashuga a 2 ayenera kuphunzitsa osachepera mphindi 30 kasanu pa sabata, koma katundu wawo adzakhala wosiyana. Zowonjezera, koma zolimbitsa thupi kwa nthawi yayitali (katatu pa sabata) ziyenera kuphatikizidwa ndi kulimbitsa thupi ndi zolemera zochepa, koma kuchuluka kobwerezabwereza kwa magulu onse akulu a minofu (kawiri pa sabata).
Anthu omwe ali ndi matenda ashuga a 2 komanso osakwanira azichita masewera olimbitsa thupi ambiri momwe angathere. Ndipo yesani kuchita zosachepera katatu pa sabata, kuphatikiza masewera olimbitsa thupi ochepa komanso kuphunzitsa masewera olimbitsa thupi pamagulu akulu a minofu.
Kuchulukitsa kumva kwa insulin kumathandizanso kukulitsa nthawi yayitali ya kugona. Chifukwa chake, mu kafukufuku wa 2015, anthu 16 athanzi adatenga nawo mbali, omwe sanagone mokwanira kwa nthawi yayitali. Ntchito ya omwe atenga nawo mbali pa kuyeseraku inali kugona ola limodzi kuposa masiku 6. Kugona kowonjezera kwa mphindi 60 kunathandizanso kuti insulin imve.
Kusintha kadyedwe kumathandizira chidwi cha insulin. Ndi zinthu ziti zomwe zikuyenera kuwonjezeredwa ku menyu yanu, ndipo muyenera kukana chiyani? Zakudya za kukana insulin zimakhala ndi malamulo ake.
Zakudya zamagetsi zochepa, mafuta ambiri osakwaniritsidwa
Kudya zakudya zokhala ndi mafuta osakwaniritsidwa, monga ma avocados ndi mtedza wa paini, zimatha kukulitsa chidwi cha insulin. Kuyesa komwe kunachitika mu 2012 kunawonetsa kuti chakudya chamafuta ochepa chama carb, chomwe chimaphatikizapo zakudya zamafuta ambiri osaphatikizika, chimatithandizanso. Komanso nthawi yonseyi phunziroli, zidapezeka kuti cholinga ichi chopatsa thanzi ndizabwino kuposa chakudya chamagulu ochulukirapo kapena zakudya zama protein.
Mu 2016, asayansi adasanthula deta kuchokera ku maphunziro a 102 ndikuwona kuti kusintha ma carbohydrate ndi mafuta odzaza ndi mafuta a polyunsaturated kumatha kusintha kayendedwe ka shuga m'magazi.
Zowonjezera zambiri
Kuwonjezeka kwa fiber mu chakudya kumathandizira kuchepetsa kukana kwa insulin mwa amayi athanzi. Zakudya zamafuta zimapangitsanso kuchuluka kwa nthawi yomwe chakudya chimakhala m'mimba. Kuchedwa kumeneku kungathandize kutsitsa shuga m'magazi mukamadya mwa anthu omwe ali ndi matenda a shuga a 2. Izi zikuwonekeranso ndizotsatira za kafukufuku womwe wachitika mu 2014.
Zakudya zamagulu ena zimakhudzanso insulin kukana. Ma Probiotic kapena omega-3s amathandizira kuti pakhale chidwi cha insulini mwa anthu onenepa kwambiri. Chifukwa chake, pakuyesera komwe kunachitika zaka 4 zapitazo, zotsatira za mafuta onse a omega-3 ndi ma protein a insulin pakumverera kwa anthu 60 onenepa kwambiri omwe anali ndi thanzi labwino amafufuzidwa. Kutenga ma probiotic kapena omega-3s kwa masabata asanu ndi limodzi kunapangitsa kuti pakhale kusintha kwakukulu pakumverera kwa insulin poyerekeza ndi gulu la placebo. Mwa njira, zotsatira zabwino kwambiri zidawonetsedwa ndi anthu omwe adatenga zowonjezera zonse nthawi imodzi.
Makonzedwe azaka a magnesium (opitilira miyezi 4) amathanso kukulitsa chidwi cha insulin mwa anthu athanzi komanso anthu omwe ali ndi matenda ashuga.
Ngati tizingolankhula zowonjezera monga Resveratrol (antioxidant wamphamvu yemwe amapezeka pakhungu la mphesa), ndikofunikira kudziwa kuti kudya kwake kumathandizira chidwi cha insulin, koma mwa anthu odwala matenda a shuga. Resveratrol inalibe zofanana ndi zomwe zinachitika pagulu la ophunzira 11.
