Zakudya zowonjezera zakudya ndi insulin yowonjezereka

Hyperinsulinemia ndi mkhalidwe womwe milingo ya insulin imakulirakulira. Nthawi zambiri, zolephera zotere zimasonyeza kuchepa kwa chidwi chathupi lathupi ili m'thupi la munthu. Zoyipa zotere mu endocrine system zimatsogolera ku chochitika chakuti kapamba imagwira ntchito kwambiri. Amayesetsanso kupanganso insulin yambiri, ndipo chifukwa cha izi, amatha pang'ono pang'ono. Ngati simutenga nthawi yofunikira, munthuyu adzakulitsa mwayi wokhala ndi matenda a shuga komanso kunenepa kwambiri.

Mfundo Zakudya

Zakudya zochiritsa zowonjezera ndi insulin ndizofunikira kuti thanzi likhale labwino komanso kukhalabe ndi thanzi. Ngati kuphwanya kwapezeka m'magawo oyambilira, ndiye kuti, monga lamulo, kukonza zakudya ndizokwanira kukonza thanzi la wodwalayo. Kufunika kogwiritsa ntchito mankhwalawa sikuti kumabuka nthawi zonse - zonse zimatengera kuopsa kwa njira yodutsamo ndi momwe wodwalayo alili. Koma ngakhale dotolo atamupangira mankhwala apadera kwa wodwala, sangakhale ndi zotsatirapo zake popanda kutsatira zakudya ndikusinthanso moyo wake wolakwika.

Mfundo zazikuluzikulu za zakudya zomwe odwala omwe ali ndi hyperinsulinemia ayenera kutsatira:

• kusintha kwa chakudya chamagulu (muyenera kudya pafupipafupi);
• calorie choletsa;
• kuchuluka kwa mndandanda wazinthu zachilengedwe popanda kupanga zokometsera ndi kuchuluka kwa zonunkhira;
• kukana chakudya chofulumira, zakudya zosavuta ndi maswiti;
• kupatula pa menyu yazakudya zokazinga, zamafuta ndi zonunkhira;
• Kuchepetsa kuchuluka kwa mchere womwe umatha.

Chifukwa chake, zomwe zili zama caloric pazakudya za tsiku ndi tsiku za munthu wodwala ziyenera kuchepetsedwa pang'ono mpaka mulingo wa mahomoni awa m'magazi ugwere pamlingo wovomerezeka. Mulingo woyenera kwambiri wama calories omwe amadya ndi chakudya patsiku amatha kuwerengeredwa ndi dokotala, chifukwa izi ziyenera kuchitidwa poganizira mawonekedwe a thupi, ntchito komanso thanzi labwino.

Zakudya zonona, zokazinga, zonunkhira komanso zamchere zimayika zovuta pazonse zam'mimba zodyera komanso kapamba. Chifukwa chake, ziyenera kuchotsedwa kwathunthu kufikira chikhalidwe chaumoyo wa anthu, ndipo ngati mumadya, ndiye pokhapokha pena pazigawo zochepa.

Maswiti, omwe amaphatikizapo chokoleti, ufa wa premium ndi shuga, amasinthidwa bwino ndi zipatso zatsopano kapena zophika, mtedza

Insulin ndi glycemic indices

Mukamasankha zakudya, pamafunika zinthu ziwiri: index ya glycemic ndi index ya insulin. Glycemic index (GI) ndi chizindikiritso chomwe chimadziwika kuti akangodya chinthu china msanga m'magazi a munthu ukwera. Itha kukhala yofanana ndi chizindikiro kuchokera ku 0 mpaka 100 mayunitsi. Muyezo umatengedwa ngati GI ya shuga wangwiro - ndi wofanana ndi 100.

Makonda Amasiku Atsiku ndi Tsiku

Kutsikira kwa mndandanda wamatumbo a glycemic, kumakhala kosavuta kuti kumalowetsedwe m'thupi ndikugayidwa pang'onopang'ono. Zakudya zoterezi kwa nthawi yayitali zimasiya kumverera kwodzala popanda zovuta za m'mimba. Odwala omwe ali ndi hyperinsulinemia ayenera kudya zakudya zokhala ndi index yotsika kapena yapakati. Zakudya zomwe zili ndi GI yayikulu ziyenera kutayidwa, chifukwa zimakhudza mkhalidwe wamapapo komanso zimapangitsa kusintha kwakukulu m'magazi a shuga. Zonsezi zimabweretsa kukula kwa matenda ashuga mwa anthu omwe ali ndi vuto la endocrine matenda.

Mlozera wa insulin ndi chizindikiro chofanizira chomwe chimadziwika ndi momwe zimachitikira (poyankha) cha kapamba pokhudzana ndi chinthu chomwe chimapangidwa ndi insulin. Zogulitsa zomwe zimakhala ndi insulin yotsika komanso yapakatikati ndi inshuwarheat ndi oatmeal (osati njere), ndiwo zamasamba, nsomba zamafuta ochepa ndi nyama yazakudya. Zakudya zonse zovulaza ndi zotsekemera, monga lamulo, zimayambitsa kupanga kwa insulin kwambiri, chifukwa chake odwala otere ayenera kutayidwa.

Ndingadye chiyani?

Maziko a menyu azikhala mbale zomwe zimakonzedwa kuchokera ku nyama zopanda mafuta ndi nsomba zomwe zimaphatikizidwa ndi masamba. Turkey fillet, nyama ya kalulu, nkhuku ndi keke yotsamira ndizoyenereradi zolinga izi. Ndikwabwino kusankha mitundu yoyera ya nsomba yokhala ndi mafuta ochepa. Ngakhale nsomba zofiira zochepa ndizololedwa nthawi ziwiri pa sabata (koma siziyenera kuyatsidwa mchere, kusuta kapena kukazinga). Ndikofunika kuyiyambitsa kapena kuwiritsa ndi masamba. Izi zipangitsa kuti zitheke kupindula kwambiri pazogulitsidwa ndipo nthawi yomweyo sizivulaza kapamba.

Kuchokera pamasamba, ndibwino kusankha zakudya zomwe zimakhala ndi fiber yambiri, mafinya ambewu komanso nthawi yina wowuma. Zothandiza pankhaniyi ndi zukini, dzungu, broccoli, kolifulawa. Muthanso kudya beets ndi kaloti, anyezi ndi Yerusalemu artichoke. Kudya mbatata sikuletsedwa, koma kuchuluka kwake kuyenera kukhala kochepa. Kuphatikiza pa kuwira komanso kuwotcha, masamba amatha kuphika ndi mafuta pang'ono a olive kapena stewed. Mafuta ochokera ku nyama (kuphatikizapo batala) ndi ofunika kuchepetsa.

Kusintha kwa chakudya chokwanira sikuti kumangowonjezera kuchuluka kwa insulini m'magazi, komanso kusintha kwamatumbo, khungu komanso thanzi la munthu

Zinthu za lactic acid zimatha kudyedwa kwa odwala omwe ali ndi kuchuluka kwa insulin, koma samalani ndi kuchuluka kwa mafuta omwe amapezeka. Iyenera kukhala yocheperako, chifukwa, apo ayi, kefir kapena kanyumba tchizi sichingabweretse phindu. Sipangakhale chothandiza kuti anthu omwe ali ndi matenda oterewa azitha kumwa mkaka wonse, chifukwa zimatha kupangitsa kuti insulini itulutse kwambiri. Mutha kudya mazira a odwala oterowo (koma osapitirira 1-2 patsiku). Amatha kuwiritsa kapena kuwuphika monga mawonekedwe a omelet otsekemera ndi kuwonjezera kwa masamba otsika kalori.

Katundu Woletsedwa

Zakudya zonse zomwe zimakhala ndi zokometsera, zokutira, ndi zonunkhira zimakhudza bwino ntchito ya pancreatic. Kuphatikiza apo, zinthu zotere nthawi zambiri zimakhala ndi machitidwe apamwamba a glycemic ndi insulin index. Chifukwa chake, kupatula zoterezi pamenyu awo ndikofunikira kwa odwala onse omwe adakumana ndi vuto la endocrine.

Kuphatikiza apo, odwala omwe ali ndi milingo yayikulu ya insulin ayenera kusiyanitsidwa ndi zakudya zawo:

• makeke, chokoleti, maswiti;
• zinthu zophika buledi (makamaka kuchokera ku premium ndi ufa wa kalasi yoyamba);
• nyama ndi zam'chitini;
• msuzi wotentha, ketchup, mayonesi;
• zakudya zosavuta ndi chakudya chofulumira;
• kusuta nyama, soseji ndi soseji;
• nyama zamafuta;
• msuzi wolemera (kuphatikizapo bowa);
• zakumwa zokoma za kaboni;
• mafuta mkaka;
• khofi wamphamvu ndi tiyi, mowa.

Zipatso zokoma zomwe zimakhala ndi chakudya chambiri (mavwende, vwende, mphesa) zimakulitsanso kuchuluka kwa kupanga kwa insulin, chifukwa chake, pa gawo la kubwezeretsa thanzi, ayenera kusiyidwa kwathunthu. Zakudya zowuma ndi ma pickles amakhalanso mndandanda wazakudya zosafunikira zamatendawa, popeza ali ndi katundu wolemetsa kapamba kofowoka.

Zakudya zokhala ndi insulin yambiri m'magazi zimaphatikizapo kukana kugwiritsa ntchito kuchuluka kwa zokometsera (ngakhale kuloledwa). Chowonadi ndi chakuti chakudya choterocho chimathandizira chidwi, ndipo munthu amayesedwa kuti adye kwambiri kuposa zomwe amayenera kudya. Popeza kuti kuchuluka kwambiri kwa insulin kumakhala limodzi ndi mavuto okhala ndi kunenepa kwambiri, izi zimatha kukhala ndi zotsatirapo zoyipa zaumoyo.

Kuphatikiza pa zakudya, pochiza matenda a hyperinsulinemia ndikofunikira kutsatira moyo wathanzi ambiri. Kuchita masewera olimbitsa thupi osavuta, kudya zakudya zabwino komanso kusiya kusuta fodya komanso kumwa mowa mwauchidakwa nthawi zambiri kumachepetsa insulini m'magazi osamwa mankhwala ndikuthandizanso wodwala kukhala wathanzi.