Insulin tsis kam - thaum nws tsis tuaj yeem noj fractionally

Kev piav qhia cuam tshuam rau 06.04.2018

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Cov kev cai dav dav

Insulin kuj (IR) yog ib qho xwm txheej uas ua rau muaj qhov txo qis ntawm qhov teeb meem ntawm cov nqaij mos rau qhov kev nqis tes ua ntawm insulin thiab kev tsis txaus ntseeg lom rau nws. Qhov phom sij ntawm cov mob no yog qhov cuam tshuam nrog kev pheej hmoo ntawm kev loj hlob ntshav qab zib hom 2.

Peripheral insulin tsis kam ua rau kev tso tawm ntawm cov tshuaj insulin nyob rau hauv ntau - ib qho kev txwv hyperinsulinemiatxhawm rau kom cov ntshav qab zib ib txwm muaj. Ntxiv insulin inhibits qhov tawg ntawm cov rog, thiab qhov no ua rau muaj kev vam meej ntawm kev rog. Ua rau lub cev rog ntau dua rau cov kev tiv thaiv kab mob hauv lub cev tiv thaiv kab mob rau cov tshuaj insulin thiab ntau dua ua rau nws cov khoom tsim tawm ntau ntxiv. Muaj lub voj voog tsis muaj zog.

Thawj thawj zaug β cov hlwb lub txiav ua tiav tau txaus tshuaj insulinkom them nyiaj rau cov kev txawv txav no thiab cov suab thaj yuav nyob zoo li qub. Nrog rau qhov ua kom tiav ntawm cov chaw cia, lub xeev ntawm cov txheeb ze insulin tsis txaus siab - ntshav qab zib nce siab tsis xwm yeem thiab ntshav qab zib ua tau nws tus kheej. Lwm qhov kev txaus ntshai cuam tshuam los ntawm tus kab mob no yog kev puas tsuaj rau lub siab thiab cov leeg nrog kev loj hlob ntawm cov roj ntsha (daim siab steatosis thiab pancreatic steatosis).

Nrog cov tshuaj insulin tsis kam, cov receptor kev ua haujlwm ntawm qhov kev xa ntawm cov teeb meem insulin raug ua txhaum vim qhov kev ua txhaum ntawm kev khi ntawm cov neeg txais kev pabcuam rau insulin. Cov txheej txheem no sib txawv hauv cov nqaij sib txawv. Ib qho kev txo qis hauv cov naj npawb ntawm cov insulin tau raug pom nyob ntawm cov xovtooj ntawm adipose thiab cov leeg nqaij. Raws li qhov tshwm sim, cov metabolism hauv cov roj ntsha yog cuam tshuam hauv cov leeg nqaij, uas ua rau kev nce ntawm triglycerides hauv cov ntshav. Ib qho nce ntxiv ntawm lawv cov qib nce kho lub xeev ntawm cov tshuaj tiv thaiv insulin. Tsis tas li ntawd, nyob rau hauv cov xwm txheej ntawm IR muaj qhov nce ntawm cov synthesis ntawm lipoproteins ntawm qhov tsawg kawg nkaus thiab qhov tsawg kawg.

Ntau yam ua cuam tshuam cov ntaub so ntswg rhiab rau insulin, xws li cev xeeb tublaus lawm lub cev tsis ua haujlwm, lub sijhawm ntawm kev nkauj nraug thiab txawm pw hmo ntuj - tag nrho cov no tau hais txog kev mob ntawm lub cev. Txawm li cas los xij, ntau zaus nws tshwm sim los ntawm kab mob pathological: rog dhauhaus cawv ntau dhau thiab cuam tshuam ntawm metabolic. Muaj pov thawj: kev rog dhau los ua qhov txiaj ntsig rau kev txhim kho IR thiab hom ntshav qab zib 2, uas, thaum ua kom zoo, pab txhawb rau txhua tus neeg lub nra sib. Hauv qhov no, xav tau kom ntxov pom tus mob no. Rau kev kuaj pom, HOMA qhov ntsuas tau siv - ntau dua qhov nws yog, qhov qis dua rhiab thiab siab dua insulin tsis kam.

Lub hauv paus ntawm kev kho yog:

• Kev hnyav lub cev thiab qhov hloov pauv ntawm cov qauv noj zaub mov noj. Yuav tsum maj mam ua kom yuag tab sis tas li kom yuag. Txawm tias ib tug me ntsis poob phaus ho txo ​​ir. Cov neeg mob tau pom zoo ua tawm dag zog ib ce aerobic ntawm kev siv nruab nrab (ua luam dej, taug kev, caij ski, caij tsheb kauj vab). Lawv yuav tsum nyob rau txhua hnub thiab kav sijhawm tsawg kawg yog 45 feeb. Kev tawm dag zog lub cev tuaj yeem hloov lawv. Kev qoj ib ce ua rau cov insulin receptors thiab pab ua kom cov piam thaj muaj zog.
• Kev tshem tawm ntawm cov cwj pwm phem (haus luam yeeb, haus dej cawv).
• Ua kom lub cev ua si ntau ntxiv thiab lub neej noj qab nyob zoo.
• Txais tos metformin (npaj cov pab pawg ntawm biguanide).

Txij li kev rog rog tau cuam tshuam nrog cov mob no, kev noj zaub mov rau insulin tsis kam yuav tsum ua kom yuag thiab kho cov lipid / carbohydrate cuam tshuam.

Ib lub cev sib luag (piv txwv li, protein, rog, thiab carbohydrate), tab sis kev noj zaub mov kom muaj calorie tsawg. Qhov no yog ua tiav los ntawm kev txo cov kev noj cov tsiaj cov rog (lawv txoj kev sib faib yuav tsum tsis pub ntau dua 25-30% ntawm kev noj zaub mov, hauv kev txiav txim siab ntau nws yog 30-40 g ib hnub) thiab cov khoom noj uas yooj yim carbohydrates, uas tau nrawm.

Nws tau raug pov thawj tias kev noj cov zaub mov tsis zoo (lossis cov zaub mov uas muaj glycemic index) ua rau poob phaus ntau dua li cov zaub mov muaj roj tsawg. Maj mam zom cov zaub mov carbohydrates (zaub, txiv hmab txiv ntoo, mov ci, mov ci, mov nplej tag nrho) kuj yog ib qhov tsawg thiab yuav tsum tsis pub ntau tshaj 55% ntawm kev noj haus, thiab cov protein nyob rau hauv cov zaub mov yog tswj ntawm 15%.

Lub hauv paus ntawm cov zaub mov noj yuav tsum yog coarse fiber zaub ntau nyob rau hauv kev noj haus fiber (nws yog ib qho tseem ceeb kom noj tsawg kawg 20 g ntawm fiber ntau hauv ib hnub), cov khoom noj muaj roj tsawg, nqaij qaib, ntses, nqaij. Cov zaub mov yuav tsum muaj cov rog polyunsaturated (ntses, noob txiv) thiab cov zaub mov muaj roj tsawg. glycemic Performance indexCov. Tsawg GIs muaj cov zaub ntsuab nplooj thiab cov txiv hmab txiv ntoo uas tsis qab zib, legumes, taum ntsuab, nceb, cov khoom ua kua nplej, thiab cov nplej ntau ntau.

Cov neeg mob muaj peev xwm xaiv cov khoom noj hauv Mediterranean, nrog rau cov monounsaturated fatty acids, ntau cov zaub thiab txiv hmab txiv ntoo. Nws tau raug pov thawj tias nws txo tau cov tshuaj insulin tsis kam. Nws raug nquahu los txhawb cov khoom noj nrog cov zaub mov muaj txiaj ntsig zoo choline thiab tshuaj tiv thaiv kab mob, vitamin a, E, Nrog.

Feem ntau, khoom noj khoom haus yuav tsum muaj kev tsis txaus rau qhov calories (qhov nruab nrab ntawm 600 kcal ib hnub los ntawm ib txwm muaj). Hauv qhov no, qhov hnyav nce txog 0.5-1 kg ib lub lim tiam yuav ua tiav. Kev poob phaus thiab txo qis hauv cov roj visceral yog los ntawm kev txhim kho cov nqaij ua kom zoo rau cov kua dej. Txawm li cas los xij, kev poob ceeb thawj yuav tsum maj mam. Kev tshaib plab thiab poob ceeb thawj sai ua rau tsis zoo rau lub siab.

Ua ke txhua qhov saum toj no, peb tuaj yeem paub qhov txawv ntsiab cai ntawm kev noj haus ntawm cov neeg mob:

• Sib npaug rau ntawm cov khoom siv tseem ceeb.
• Kev faib cov calories kom yog thaum nruab hnub (noj tshais thiab noj hmo tsis ntau tshaj 25%, noj su - 30%, rau cov zaub mov ntxiv yuav tsum yog 10%).
• Txo cov khoom noj muaj calorie kom tsawg.
• Txo cov ntsiab lus ntawm cov khoom noj ua si tsis yooj yim (nplej zom, ncuav txhuv nplej, qhob cij qhob cij, qos yaj ywm) thiab kev cais ua tiav ntawm cov yooj yim (txhua yam khoom qab zib, qab zib, dej qab zib, ncuav qab zib, khoom qab zib, ncuav).
• Txwv tsis pub noj cov tsiaj cov rog thiab kev koom ua ke ntawm cov roj tsis muaj rog los ntawm kev siv cov roj zaub, cov txiv ntoo thiab cov roj ntses hauv cov khoom noj uas tsim nyog. Hauv qhov no, nws yog ib qho tsim nyog yuav tsum tsis suav cov kev noj haus ntawm ntau cov hnyuv ntxwm, cov khoom tiav ib nrab, cov zaub mov ntim zaub mov sai, uas nws tsis tuaj yeem suav cov rog cov ntsiab lus, txij li lawv muaj cov "zais" cov rog.
• Kev qhia txog cov khoom noj muaj rog tsawg, txiv hmab txiv ntoo thiab zaub uas muaj cov ntsiab lus tsis muaj calorie. Txiv hmab txiv ntoo thiab zaub yuav tsum haus kom txog tsib zaug hauv ib hnub.
• Kev nqus dej kom txaus.
• Ntsev Txwv ntsev (ib me nyuam diav ib hnub rau tag nrho cov zaub mov). Cov zaub mov yuav tsum tau siav yam tsis muaj ntsev, thiab tom qab ntawd ntxiv.
• Khoom noj yog siav hauv daim ntawv ua noj, ci lossis stewed.
• Nquag noj mov (txhua 3-4 teev) ntawm qee qhov me me.
• Kev tshem tawm tus cwj pwm yog thaum tsaus ntuj thiab cov khoom noj txom ncauj "thaum mus" nrog cov qhaub cij, nqaij me me, kua txiv qab ntsev, khoom qab zib thiab ncuav qab zib.

Kev noj zaub mov noj tuaj yeem ua raws li lub hauv paus ntsiab lus ntawm "zaub mov noj": tsis muaj kev txwv, nqaij ntshiv, ntses thiab zaub tshiab yog siv, uas ua rau muaj kev paub zoo, thiab xav tau qab zib kom tsawg nrog cov txiv ntoo thiab txiv hmab txiv ntoo.

Hauv qhov no, cov khoom lag luam nrog siab glycemic Performance index: cov qhob cij dawb, ncuav qab zib, qab zib, mashed qos yaj ywm, kib qos yaj (ci, tab sis tsis tshua muaj), chips, yogurt, qab zib txiv ntoo, zib ntab, ncuav qab zib, waffles, donuts, pob kws flakes thiab paj kws, haus nrog ntxiv qab zib, pearl barley cereals, millet, semolina thiab lwm cov khoom noj sib tsoo, khoom qab zib, npias, hau rhaub thiab beets nyob rau hauv saib ntawm lub siab cov hmoov txhuv nplej siab, txhua cov tais diav uas siv cov hmoov txhuv nplej siab, dib liab, taub dag, zucchini, mov nplej, npias, butter rolls.

Nruab Nrab GIs suav nrog: nqaij nyuj, ntses, txhuv xim av, muesli, nplej zom nyuaj, cranberries, taum ntsuab, txiv tsawb, tseem muaj buckwheat thiab oat groats, pineapple, figs, txiv duaj, kua txiv kab ntxwv, txiv nkhaus taw, persimmon, nectarine, kua txiv, melon , raisins, hau qos yaj ywm.

Qis GI - qe ntawm txhua yam, mov rye, ncuav ci tseem ceeb lossis hmoov txhuv, khoom noj siv mis, tsev cheese, pistachios, walnuts, txiv laum huab xeeb, hav zoov, cedar, almonds, hazelnuts, txiv hmab txiv ntoo tsis qab (tangerines, txiv kab ntxwv, txiv kab ntxwv qaub, quince, txiv tsawb) , txiv pos nphuab, txiv pos nphuab, txiv ntoo qab zib, currants, pomegranates, txiv duaj, txiv qaub, gooseberries, mob siab rau cov txiv ntoo, txiv ntoo qab zib, pomelo, pears, qhuav apricots, plums, blackberries, txiv pos nphuab, blueberries), chocolate dub, kua txiv tsis muaj qab zib, txiv lws suav, dib, nceb, taum , zaub ntsuab, taum ntsuab, avocado, zaub cob pob, lentils, carrots nyoos thiab beets, qej k, turnip, zaub kav, kua txiv lws suav, tswb kua txob, rhubarb, radish, dill, txiv ntseej, zaub ntsuab, zaub txhwb qaib, zaub qhwv hauv paus, Zaub pob hauv paus, kua txob, dawb, paj zaub, noob taum ntsuab, qhiav, tswb kua txob, dos thiab ntsuab.

Txo qhov hnyav, nws pom zoo kom siv sijhawm yoo mov ib hnub ib zaug ib lub lim tiam (kefir, nqaij thiab zaub, tsev cheese lossis ntses thiab zaub).

Dab tsi tuaj yeem ua cov tshuaj tiv thaiv insulin

Tus poj niam uas noj zaub mov tsis zoo yuav tsis xav tias yog vim li cas rau nws lub cev nyhav tsis yog nyob hauv qhov tsis muaj kev rau siab thiab siv zog ua kom muaj kev tshaib plab, tab sis muaj tseeb hauv nws cov tshuaj tiv thaiv insulin. Thiab insulin tsis kam yog ua rau muaj kev yoo ntau. Qhov no yog xws li vauv ib lub voj voog.

Noj cov khoom noj uas muaj carbohydrate nrog lub siab glycemic Performance index ua rau muaj kev nce siab ntxiv ntawm cov piam thaj hauv cov ntshav li 15-30 feeb, thaum lub sijhawm koj hnov ​​zoo li ntawd. Tom qab ntawd tib yam kev thim nyiaj nrov nrov tshwm sim - nkees thiab tshaib plab hloov nws. Lub cev sim txuas hnub nyoog nws lub zog thiab tso cov tshuaj hormones adrenal kev nyuab siab adrenaline thiab cortisol. Kev txhim kho tas li ntawm lub zog los ntawm kev ntxhov siab ua rau qhov tseeb tias qhov sib nrug ntawm lub zog ua tau tsawg dua thiab kev qaug zog ntev dua. Raws li qhov tshwm sim: koj ib txwm nyiam ua khoom qab zib, khoom qab zib raug siv los ua lub zog, lub zog yog pub, cov rog mus rau kev tsim cov tshuaj hormones kev nyuaj siab, txo kev tsim cov tshuaj estrogen, progesterone thiab lwm yam tshuaj uas tsim nyog. Cov kev cai ntawm kev tshaib plab thiab satiety yog cuam tshuam, qhov hnyav tsis poob qis txawm tias lub cev rog tsis txaus, thiab koj tau txiav txim los ntawm kev noj ntau dhau los ntawm kev tawg.

Tom qab noj mov, insulin sawv. Cov nplooj siab thiab cov leeg - cov glycogen depot - tau txais lub teeb liab kom hloov suab thaj rau hauv lub zog. Nrog cov tshuaj insulin tsis kam, cov theem ntawm cov piam thaj hauv cov ntshav tuaj yeem tau qis, thiab cov insulin tsim tawm hauv tib lub ntim. Nws ntau dhau ua rau kev tsim cov muaj roj muaj zog.

Qhov nce insulin cuam tshuam li cas rau tus poj niam noj qab haus huv

Ib qho kev nce zuj zus hauv insulin ua rau muaj qhov tsis txaus ntawm FSH thiab LH, lub luag haujlwm rau kev txhim kho ntawm cov hauv paus thiab lub cev ntas tag nrho. Qhov tsis txaus ntawm cov tshuaj estrogen thiab progesterone yog vim yog cortisol, kev tsim cov khoom uas tau hais rau txhua lub rog. Hormonal tsis txaus ua rau lub sijhawm qeeb thiab xaus rau poj niam coj khaub ncaws, txhawm rau qog thiab ntau yam mob voos ntawm lub paum. Raws li qhov tshwm sim, teeb meem nrog kev xav, lub cev nyhav hloov pauv, tsis txaus siab rau tus kheej thiab kev sim ntawm cov zaub mov tsis zoo.

Kev mob ntshav siab

Kuj tseem hu ua mob ntshav qab zib, tus mob no (vim yog los ntawm kev tsis kam) tuaj yeem kuaj tau los ntawm kev kuaj ntshav thiab kuaj ntshav qabzib. Kev mob plab zom mov tuaj yeem ua rau lub cev hom kua txiv rog thaum rog rog muab tso rau ntawm lub duav thiab lub plab.

Peb txhua tus sib txawv, thiab peb cov nuj nqis sib txawv, tab sis qhov ncig ntawm lub duav yog qhov ntsuas dav dav rau "tsev" txhais ntawm cov tshuaj insulin tsis kam. Rau cov poj niam, ib txwm ua, txoj kab ncig ntawm lub duav yuav tsum tsis pub tshaj 80 cm, hauv txiv neej - 90 cm Yog tias cov lej loj dua, muaj peev xwm ua kom tsis txaus siab cov tshuaj insulin.

Yuav ua li cas yog tias koj muaj qabzib tsis huv

• Txo cov txiv ntoo qab zib ntau ntau hauv cov zaub mov. Lawv muaj lub ntuj fructose suab thaj, uas cuam tshuam rau daim siab, vim hais tias nws kev ua rau hauv cov leeg. Tsis txhob nqa mus pov tseg tshwj xeeb tshaj yog nrog txiv tsawb thiab txiv hmab.
• Txo cov kev noj cov ncuav, ncuav qab zib, taub hau, qab zib curd pastes, txiv hmab txiv ntoo qhuav, zib ntab. Cov khoom lag luam nrog lub siab glycemic Performance index provoke insulin jumps. Hloov khoom qab zib, txaus siab tshaib plab nrog cov khoom noj txom ncauj zoo. Nco ntsoov tias koj cov khoom noj muaj protein ntau thiab cov rog zoo (los ntawm ntses thiab tshij, piv txwv).
• Tsis txhob noj txiv hmab txiv ntoo nrog lwm cov zaub mov - qhov no ua rau muaj kev txhawm thiab pib txheej txheem fermentation.
• Koj tuaj yeem ua cov hmoov txhuv nplej siab: noj qos yaj ywm thiab pob kws rau hauv daim foos thiab hauv kev sib xyaw.
• Kho qhov concentration ntawm magnesium nyob rau hauv lub cev. Nws lub cev tsis tuaj yeem ua rau poob qis rau insulin rhiab heev. Nws yog qhov tsis muaj magnesium uas rub koj rau lwm qab chocolate. Thiab tseem - ua rau qaug zog, uas koj tseem tabtom "txeeb". Ua tib zoo saib cov tais diav ntawm lawv cov nqaij thiab legumes, tshuaj ntsuab thiab txiv ntoo.
• Ua npau suav. Koj tau hnov ​​tias tsis muaj kev pw tsaug zog cuam tshuam nrog cov txheej txheem poob ceeb thawj thiab muaj cov metabolism hauv lub cev. Muaj tseeb - qib cortisol nce, koj tsaug zog tsis zoo thiab sawv los ntawm kev tshaib kev nqhis, thiab insulin rhiab hloov pauv los ntawm 30%.
• Nkag mus rau kev ua kis las nyob rau hnub nruab hnub, tab sis tsis ncua tsib-zaug ntawm kev yoo hauv plab, tab sis kev taug kev ceev los sis chob nce ntaiv es tsis txhob caij hauv lub elevator.
• Noj tshuaj pab - vitamins, minerals, txuj lom: vitamins E thiab D, magnesium, chromium, selenium, turmeric thiab cinnamon, uas yog cov khoom siv tshwj xeeb rau cov poj niam, uas ua rau cov zaub mov qab qab yam tsis muaj qab zib.

Tsis txhob koom nrog hauv pluas noj. Kev noj haus tsawg yuav ua rau muaj kev nce ntxiv hauv cov piam thaj thiab ua rau insulin tsis muaj dab tsi. Txawm hais tias txoj kev txwv qhov yuav tsum tau noj kom zoo thiab tsis yog noj zaub mov, tab sis ua zaub mov noj kom sib npaug. Ntxiv rau, qhov ntau zaus noj zaub mov tsis cuam tshuam rau cov kev poob phaus lossis cov nce phaus: koj tsuas faib cov calories kom txhua hnub rau cov xov tooj ntawm cov zaub mov koj xav tau.

Cov lus pom zoo rau cov insulin tsis kam

Thawj qhov uas yuav tau ua yog sab laj nrog tus kws kho mob thiab raug soj ntsuam ntau yam. Tsuas yog tom qab ntawd thiaj tuaj yeem kho tau. Txawm li cas los xij, kev noj zaub mov noj (los ntawm kev noj zaub mov peb txhais tau cov txheej txheem kev noj haus, thiab tsis tshaib plab) koj tuaj yeem kho koj tus kheej.

Koj yuav tsum tau txwv cov zaub mov nrog GI siab: zib ntab, qab zib dawb thiab xim av, phoov thiab qab zib, ncuav qab zib thiab cov nplej zom (yog tias koj xav tau tiag tiag, xaiv los ntawm durum nplej), cov khoom noj ceev - burgers, tob-kib qos yaj ywm, ncuav qab zib, tej daim me me, khoom qab zib Hoobkas (nrhiav lwm txoj hauv hom jelly thiab curd cov khoom qab zib).

Kho qhov loj me. Koj tsis tas yuav suav cov calories, cov protein, cov rog thiab carbohydrates, thiaj li tsis tsim kev puas siab ntsws vim zaub mov noj. Tsuas yog mloog koj lub cev thiab txiav txim siab thaum koj tshaib plab thiab thaum koj noj zoo li ntawd. Ua cov khoom noj nrog cov khoom noj uas muaj carbohydrates thiab GI tsawg yog qhov pib ntawm koj cov ntawv qhia.

Tsis txhob noj ntau tshaj 4 zaug hauv ib hnub. Nco ntsoov tias txawm tias ib khob kas fes qab zib qab zib tuaj yeem ua rau dhia hauv qabzib. Suav nws ua khoom txom ncauj.

Noj cov khoom muaj protein ntau: thiab kev khov txaus yuav tuaj sai dua, thiab cov piam thaj yuav hloov me ntsis. Nyiam ntses thiab nqaij ntshiv, qe thiab taum. Los ntawm txoj kev, cov rog yog cov khoom noj uas tsuas yog ib qho uas tsis ua rau cov plhaw dhia. Tsis txhob ntshai ntawm lawv: nws yog cov rog uas yog qhov npog rau cov tshuaj hormones poj niam. Nws tsis yog hais txog trans nqaijrog los ntawm donuts thiab margarine rolls, tab sis hais txog kev noj qab haus huv polyunsaturated nqaijrog, piv txwv li, los ntawm cov txiv ntoo thiab ntses hiav txwv.

Koj cov khoom noj yuav tsum yog nyob ntawm qhov feem pua ​​no: 50-70 / 20 / 10-20 - cov rog / protein / carbohydrates.

Hauv kev mob siab rau kom poob phaus, tsis txhob maj rau kev sau npe thiab tsim txom koj tus kheej nrog cardio - kev ua kis las ua rau muaj cortisol thiab adrenaline ntau ntxiv. Nws yuav zoo dua yog tias nws niaj hnub taug kev ntawm qhov nruab nrab qhov nruab nrab thiab ua luam dej rau hnub Saturday dua li tsis muaj kev sib tsoo thiab tsis muaj zog. Qhov no yuav tsuas paug koj cov keeb kwm keeb kwm hormonal, provoking tsis tsuas yog kev cob qhia toj siab, tab sis kuj muaj teeb meem kev noj qab haus huv.

Dab tsi yog qhov no

Hauv cov lus yooj yooj yim, nrog cov insulin tsis kam, tshuaj insulin los ntawm kev ua haujlwm tsis tuaj yeem ua haujlwm kom zoo. Qhov xwm txheej no ua rau cov tshuaj insulin ntau ntxiv nyob rau hauv cov ntshav ntshav.Qhov kev ua txhaum ntawm cov tshuaj metabolic teb rau cov tshuaj insulin endogenous lossis exogenous yog ib qho tseem ceeb ntawm kev ua kom muaj ntshav qab zib hom 2.

Insulin tsis kam yog ib feem ntawm cov metabolic syndrome (Xauv X). Lo lus no suav nrog ntau yam kev ntshawv siab uas ua rau muaj qhov pheej hmoo ntau ntawm tus mob ntshav qab zib hom 2.

Cov tshuaj insulin muaj ntau cov haujlwm. Tseem ceeb tshaj yog kev tswj xyuas kev ua qab zib. Txawm li cas los xij, nrog insulin tsis kam lub luag haujlwm no tseem tsis zoo: lub hlwb tsis teb rau insulin “cov lus txib” lawm.

Hauv kev them nyiaj, tus txiav ua qab pib tsim cov tshuaj insulin ntxiv. Thaum cov ntshav qab zib cov ntshav qab zib tsis txaus, cov roj ntsha insulin nce ntau. Qhov tshwm sim ntawm tag nrho cov no tuaj yeem mob hyperglycemia thiab, yog li, txoj kev loj hlob ntawm hom 2 ntshav qab zib.

Cov laj thawj tseeb rau kev txhim kho cov tshuaj tiv thaiv insulin kuj tseem tsis tau paub.

Txawm li cas los xij mob ntxiv rau kev muaj mob thiab cov kev muaj yees hauv txoj kev ua neej tuaj yeem pab tus kab mobxws li:

• thawj
• vim tsis muaj kev tawm dag zog
• kev noj haus tsis zoo nyob rau cov rog.

Ib qho kev ua neej nyob ntawm txoj kev ua pa thiab kev ua kom lub cev tsis haum yog lwm qhov kev phom sij rau insulin kuj.

Nquag noj khoom qab zib, dej qab zib thiab zaub mov tsis muaj roj ntau ua rau muaj kev pheej hmoo mob.

Txij li thaum ib txwm muaj zog ntawm cov ntshav qab zib vim tias kev noj zaub mov tsis raug, cov txiav ua ke yuav tsum muab cov tshuaj insulin ntau.

Yog hais tias lub cev tau nphav raug cov theem siab ntawm cov tshuaj insulin rau ntau xyoo, nws yuav yog qhov ua rau kev txhim kho cov tshuaj tiv thaiv insulin ntxiv.

Kev Kho Mob: kev ua neej thiab kev noj zaub mov zoo

Ib qho tseem ceeb ntxiv yog hloov mus rau qhov kev noj zaub mov zoo, thiab kev noj qab haus huv.

Hloov cov khoom noj ua kom yooj yim, xws li qab zib thiab hmoov dawb, nws zoo tshaj yog pib noj cov khoom noj uas tsuas yog cov khoom noj xws li cov nplej, txiv hmab txiv ntoo thiab zaub, vim tias lawv ua rau muaj ntshav qab zib qeeb dua thiab muaj kev cov ntshav qab zib ntau dua. Tsis tas li ntawd, lawv muaj ntau yam khoom noj khoom haus thiab tshuaj fiber.

Tsis txhob noj cov carbohydrates yooj yim, uas ua rau cov ntshav qab zib thiab tshwj xeeb tshaj yog cov roj trans-fatty acids uas nyob hauv cov khoom noj ceev thiab lwm yam zaub mov tiav.

Cov Khoom Uas Tso Cai

Noj cov zaub mov muaj fiber ntau yuav pab ua rau kev zom qeeb thiab ua rau muaj lub siab ua tiav.

Hauv qab no yog cov npe ntawm cov khoom tso cai.

Cov zaub muaj qhov muaj cov calories ntau thiab cov ntsiab lus fiber ntau.ua rau lawv muaj cov khoom noj zoo kawg nkaus rau cov neeg sim los daws lawv cov suab thaj. Cov zaub uas muaj txiaj ntsig zoo tshaj plaws rau cov tshuaj insulin yog txiv lws suav, zaub ntsuab, zaub qhwv, zaub ntsuab thiab zaub qhwv, thiab zaub rau cov zaub xws li zaub paj ntsuab, zaub paj thiab zaub paj.

Cov txiv hmab txiv ntoo feem ntau muaj cov tshuaj fiber ntau, cov vitamins thiab cov zaub mov. Sim haus cov txiv hmab txiv ntoo xws li txiv tsawb, txiv tsawb, txiv hmab, txiv plum thiab txiv duaj. Zam Txim Cov Txiv Hmab Txiv Ntoovim tias lawv nce ntshav qab zib kom sai li cov dej qab zib qab zib.

Tag nrho nplej

Nplua nuj nyob hauv cov vitamins, fiber ntau, thiab cov zaub mov, tag nrho cov hmoov nplej yog qhov zoo rau cov neeg uas muaj kev tiv thaiv insulin. Qee tus neeg ntseeg tias txhua hom carbohydrates yuav tsum zam kom tsis txhob mob ntshav qab zib, tab sis kev noj qab nyob zoo, tag nrho, tsis tau txais ntawm cov khoom noj carbohydrates yog qhov tseeb "roj" rau lub cev.

Cov khoom noj uas zoo tshaj plaws hauv lawv cov muaj pes tsawg leeg yog cov nplej, cov nplej thiab oatmeal, pob kws, thiab txhuv xim av.

Cov ntses muaj cov omega-3 fatty acids txo cov kev pheej hmoo mob plawv, uas yog qhov tseem ceeb rau cov neeg muaj ntshav qab zib. Omega-3 nplua nuj ntses suav nrog:

Tsis txhob noj cov ntses kib hauv lub lauj kaub!

Dab tsi cov zaub mov tsis tuaj yeem noj nrog kev ua kom muaj insulin ntxiv

Koj yuav tsum noj cov zaub mov ntuj tsim thiab zam tej zaub mov tiav.

Nws tseem yog tseem ceeb kom muab cov khoom lag luam hauv qab no:

Cov khoom lag luam saum toj no tau muab zom kom nrawm thiab nce ntshav qab zib.

Qhov no nyeg nce lub nra ntawm lub txiav.

Ntawv qhia zaub mov rau lub lim tiam thiab rau txhua hnub

Hauv qab no yog cov zaub mov zaub mov txhua hnub nrog cov zaub mov raug txwv thiab txwv tsis pub.

Neeg rau thiab noob (li 40 g ib hnub)

Roj (li 2 diav ib hnub)

Dej qab zib (kwv yees li 2 litres ib hnub)

Ntses (1-2 zaug hauv ib lub lim tiam, txog 200-250 g)

Nqaij thiab nqaij qaib (2-3 zaug hauv ib lub lim tiam, txog 200-250 g)

Khoom qab zib: yuav ua li cas kho tsiaj qus ntshaw rau khoom qab zib?

Yog tias koj txiav txim siab los ua rog nrog kev tshaib kev nqhis thiab xav muab qhov kev sib ntaus rau tsiaj qus rau khoom qab zib, ces qhov no yuav pab tau koj:

1. Zuaj qab zib zom. Lub mint muaj zog tsw neutralizes lub siab xav noj ib yam dab tsi qab zib. Los ntawm txoj kev, txhuam koj cov hniav nrog mint muab tshuaj muab cov tib yam!
2. Cov dej haus tsis huv. Qhov no yuav zoo li tsis txaus ntseeg, tab sis siv koj lub sijhawm nrog cov lus xaus. Lub khob loj hauv lub khob yuav maj mam txo qhov kev tshaib kev nqhis.
3. Taug. Ib qho ntawm cov xwm txheej tseem ceeb ntawm kev nqhis dej rau cov khoom qab zib yog kev ntxhov siab. Ib nrab teev kev taug kev hauv lub tshav puam ntawm koj lub tsev tuaj yeem pab tau.
4. Distract koj tus kheej. Gusts rau cov khoom qab zib feem ntau nyob rau ob peb feeb. Lub sijhawm no, koj yuav tsum sim ua kom muaj kev cuam tshuam. Hloov pauv, hu rau tus phooj ywg lossis tus hluas nkauj thiab tham txog tej yam nyob mus ib txhis ...)))
5. Ua cov zaub mov ua ntej. Nws yuav tsum muaj feem ntau ntawm txiv ntoo, txiv hmab txiv ntoo thiab zaub.
6. Noj cov protein kom txaus. nyob rau hauv daim ntawv ntawm cov nqaij ntshiv, ntses thiab qe. Protein yog nqus rau hauv lub cev ntev, uas txhais tau tias koj yuav xav tau qab zib tsawg dua.

Tus kws qhia noj zaub mov hais tias vim li cas koj thiaj tsis tuaj yeem yuag kom yuag thiab tshem tawm cov khoom noj tsis txaus.

Dab tsi yog insulin kuj

Insulin tsis kam yog qhov xwm txheej tshwm sim los ntawm kev poob qis ntawm qhov raug taus ntawm cov cell mus rau cuam tshuam ntawm insulin thiab lub zog tsis muaj zog teb rau nws.

Qhov ua tau rau cov nqaij mos raug cuam tshuam los ntawm ntau yam:

• Cov kev hloov hormonal, xws li cev xeeb tub,
• muaj hnub nyoog
• vim tsis muaj kev tawm dag zog
• teeb meem ntawm metabolic
• kev tshuaj ntsuam genetic predisposition
• haus dej caw
• thawj.

Peripheral insulin tsis kam ua rau muaj zog hauv insulin ntau lawm. Hyperinsulinemia tsim kho kom muaj kev mloog zoo li qub ntawm cov piam thaj hauv cov ntshav. Lub siab insulin tsis cia cov rog kom tawg, tus neeg zoo li rog.

Txhua tus neeg ntawm cov kab mob endocrine yuav tsum saib xyuas lawv qhov hnyav.

Insulin kuj ua rau cov teeb meem hauv qab no:

• ntshav qab zib yog tas li nce,
• ntshav qab zib loj hlob tuaj
• lub siab thiab lub siab ua kab mob cuam tshuam.

Kev kho mob ntawm tus kab mob cuam tshuam nrog cov haujlwm hauv qab no:

• poob phaus
• tsis kam lees quav,
• ntxiv dag zog ua si,
• noj tshuaj Metformin.

Tau dhau qhov kev xeem tsim nyog (rau cov roj cholesterol thiab ntshav qab zib), kev kuaj mob ntawm cov tshuaj insulin kuj paub tseeb. Tom qab ntawd, koj yuav tsum tau hloov tam sim ntawd mus rau cov zaub mov tshwj xeeb. Raws li txoj cai, cov neeg mob yuav tsum ua raws li txoj kev noj haus ntawm lawv lub neej tag nrho.

Tsim kev noj haus

Khoom noj khoom haus rau insulin tsis kam muab qhov poob phaus thiab ua kom muaj kev rog ntawm lub cev metabolism. Cov khoom noj yuav tsum muaj qhov sib luag thiab muaj cov calories tsawg, yog li, kev noj cov tsiaj rog thiab kev zom zaub mov tau yooj yim txo, cov carbohydrates yooj yim tsis suav nrog. Cov khoom noj uas ua rau cov neeg carbohydrate-plam yuav pab kom koj poob phaus sai dua li cov zaub mov tsis muaj rog.

Lub hauv paus ntawm kev noj zaub mov kom tsim nyog yuav tsum yog coarse fiber zaub, cov zaub mov muaj roj tsawg-rog, nqaij qaib, ntses. Cov khoom noj hauv Mediterranean, uas muaj ntau cov zaub thiab txiv hmab txiv ntoo, tau tsim nws tus kheej zoo.

Kev tsim kho hauv ntshav qab zib - tsuas yog haus txhua txhua hnub.

Koj yuav tsum faib cov khoom noj hauv calories ntau ntawm cov zaub mov tseem ceeb: noj su - 30%, noj tshais thiab noj hmo - 25%, khoom noj txom ncauj - 10%. Calorie xav tau kom txo qis.

Thaum noj zaub mov nrog insulin tsis kam, nws yog qhov yuav tsum tau haus cov dej kom txaus, txwv cov ntsev kom tsawg. Boil zaub mov, ci los yog stew. Noj ntau hauv feem me me. Cov khoom noj txom ncauj thaum taug kev thiab noj hmo thaum tsaus ntuj yog tshem tawm, uas ua rau cov neeg yuag poob zoo.

Nws yog nruj me ntsis txwv tsis pub starve.

• seem
• normalizes carbohydrate thiab lipid metabolism,
• qhov hnyav yog raug txo kom tsawg
• insulin kuj txo qis.

Qhov kev tsis zoo yog qhov ua tau zam ntau ntawm cov kev txwv nyob rau hauv qab zib thiab cov zaub mov tsis muaj txiaj ntsig (daim tawv me me, cov khoom noj ceev).

GI khoom thiab lawv xam

Cov khoom noj rau cov tshuaj insulin ua tshwj xeeb tsuas yog muaj cov khoom uas muaj glycemic index tsawg. Lub ntsiab lus no qhia tau hais tias cov carbohydrates sai npaum li cas tom qab lawv siv (cov nqi digital). Qhov qis dua qhov ntsuas, zoo dua. Qee zaum koj tuaj yeem ntxiv cov khoom lag luam nrog qhov nruab nrab ntawm kev ua tau zoo.

Qhov ntsuas tau muab faib ua hom:

• qis (mus txog 50 PIECES),
• nruab nrab (51-70 PIECES),
• siab (ntau tshaj li 71 units).

Cov khoom uas muaj glycemic siab muaj xws li: qhob cij dawb, khoom qab zib, qos yaj ywm (kib thiab pleev), zib ntab, kua mis nyeem yog qab zib, txiv hmab txiv ntoo thiab dej qab zib, cereals (pearl barley, semolina, millet), hau carrots, dib liab, taub dag, zucchini, npias.

Peb muab cov luv nqi rau cov nyeem ntawm peb lub xaib!

Qhov nruab nrab glycemic Performance index yog: nqaij nyuj, ntses, nplej zom nyuaj, buckwheat thiab oatmeal, qee cov txiv hmab txiv ntoo (txiv tsawb, txiv puv luj, txiv duaj, persimmons), hau qos, txiv ntseej, kua txiv kab ntxwv thiab kua txiv kab ntxwv.

Cov khoom lag luam nrog tus lej glycemic tsawg: qe, khob cij, tsev cheese, txiv ntseej, txiv hmab txiv ntoo tsis qab zib, chocolate dub, kua txiv qab, zaub.

Yuav kom poob ceeb thawj nrog insulin tsis kam, nws tau raug qhia kom npaj cov hnub yoo mov tsis pub ntau tshaj 1 zaug hauv ib as thiv.

Cov Khoom Txwv Txwv

Noj cov zaub mov nrog lub siab glycemic index yuav tsis ua tiav qhov txiaj ntsig yam xav tau.

Cov khoom txwv tsis pub suav nrog:

• khob cij dawb
• khoom qab zib, ncuav pastries,
• tej daim
• qab zib mis los,
• dej qab zib
• millet, hlaws barley, semolina
• npias
• hau carrots thiab beets,
• tais diav uas muaj hmoov txhuv nplej siab,
• lub dib liab
• taub dag
• rog nqaij thiab nqaij ntawm lawv,
• txhuv dawb
• cov khoom lag luam yeeb
• cov kaus poom zaub mov
• ntsim thiab tais diav.

Kev noj ntsev yuav tsum muaj tsawg.

Cov yam ntxwv ntawm kev noj zaub mov nrog insulin tsis kam

Txawm hais tias lub cev poob qis me me tuaj yeem txo cov tshuaj tiv thaiv insulin, yog li ntawd cov lus qhia kev noj haus feem ntau tsom rau kev poob phaus, yog tias muaj.

American tus kws kho mob Andrew Weil pom zoo kom hloov pauv cov zaub mov thiab ua raws li cov hauv qab no hauv kev noj haus:

1) Koj yuav tsum saib xyuas kev ua kom tau cov carbohydrates. Ib qho nqaij tawv uas tsis tshua muaj rog, muaj kev noj haus uas tsis rog rau lub cev, feem ntau pom zoo rau kev tiv thaiv lossis kho mob plawv, tuaj yeem ua rau cov insulin tsis zoo. Hloov chaw, qhov kev xaiv yuav tsum tau ua nyob rau hauv kev pom zoo ntawm kev noj zaub mov kom muaj kab mob tsawg kawg, qhov chaw uas lawv nyob tsuas yog 40-45% ntawm tag nrho cov kev noj zaub mov txhua hnub. Ntxiv mus, nws tsis tas yuav tsum tau haus cov carbohydrates, tab sis carbohydrates nrog glycemic index tsawg (i.e. cov neeg ntawd cov ntshav qab zib nce qeeb). Kev nyiam ua yuav tsum yog ua qhov haum ntawm cov zaub mov uas tsis muaj cov carbohydrates thiab muaj fiber ntau.

Cov khoom no suav nrog:

• Zaub: zaub qhwv, zaub ntug hauv paus, zaub cob pob, Zaub pob txawv, beets, taum ntsuab, zaub ntsuab, tsho qos, qab zib pob kws, kua txob qab.
• Txiv Hmab Txiv Ntoo: avocado, txiv apples, apricots, txiv kab ntxwv, raspberries, blueberries, pears.
• Mov ci, cereals: cov noob nplej, cov nplej thiab txhuv cij, oatmeal "Hercules", buckwheat.
• Legumes, ceev, noob: taum pauv, lentils, taum, walnuts, flax noob, noob taub dag thiab noob paj noob hlis, txiv laum huab xeeb.

2) Nrog cov tshuaj tiv thaiv tsis txaus, koj yuav tsum tau haus cov rog uas tsis rog (30 mus rau 35% ntawm calories txhua hnub) los ntawm cov chaw xws li txiv roj thiab cov roj, cov txiv ntoo thiab avocados. Thiab cov zaub mov xws li cov nqaij rog, qab zib, butter, margarine, thiab cov khoom qab zib yuav tsum tau ua kom tsawg. Kev noj zaub mov kom tsis tshua muaj rog ntau yuav tsum tsis txhob ua, tab sis cov rog cov rog yuav tsum noj qab nyob zoo thiab noj rau kev sim.

Cov txiv hmab txiv ntoo thiab zaub uas tsis muaj hmoov nplej - tsis tuaj yeem txiav txim siab thaum tsim kev noj zaub mov

3) Tus kws kho mob pom zoo kom noj cov zaub uas tsis muaj hmoov ntau: tsib lossis ntau dua ntawd ib hnub. Xaiv ntau hom zaub uas npog tag nrho cov xim. Ntxiv rau, 2 servings ntawm cov txiv hmab txiv ntoo nrog lub glycemic index tsawg, xws li txiv ntoo qab zib, txiv kab ntxwv qaub, apricots thiab txiv apples, yuav tsum noj txhua hnub.

4) Noj ntau ntses! Xaiv cov ntses los ntawm lub hiav txwv txias uas muaj ntau ntawm cov roj zoo rau kev omega-3, xws li ntses liab, ntses liab, lossis ntses sardines. Omega-3 kua qaub pab txhim kho kev tiv thaiv kev tiv thaiv ntawm cov tshuaj insulin, thiab tseem txhim kho cov lus teb ntawm cov hlwb ua rau lub cev.

Salmon thiab trout yog qhia rau cov tshuaj tiv thaiv insulin

5) Noj ntau thiab ntu me me. Qhov kev noj haus zoo no yuav pab ua kom cov ntshav qab zib nyob hauv lub hnub ruaj khov, tsis tas li yuav zam tau cov insulin ntau ntxiv.

Qauv ntawv qhia zaub mov rau insulin tsis kam

Cov ntsiab lus ntawm cov ntsuas zaub mov hauv qab no nyob ntawm qhov loj me, ntawm 1500 txog 1800 kcal ib hnub.

Noj tshais: 1 khob oatmeal, 0.5 khob berries, 100 gr. cov rog hauv tsev cheese tsis tshua muaj rog.

Khoom txom ncauj: txiv kab ntxwv, txiv kab ntxwv qaub los sis 2-3 lub txiv kab ntxwv.

Noj su: 100-120 gr. nqaij qaib nqaij dawb (koj tuaj yeem muab cov nqaij qaib tsis muaj nqaij daim tawv) lossis cov ntses ntawm lub hiav txwv txias (ntses liab, ntses ntses, ntses liab, ntses mackerel), zaub xam lav cov zaub ntsuab nrog 1-2 diav ntawm txiv ntseej lossis roj linseed, zaub ntsuab (zaub xam lav, zaub ntsuab, thiab lwm yam) , ib lub phaj me me ntawm cov taum lossis lentils (nws tuaj yeem hloov nrog buckwheat porridge).

Khoom txom ncauj: ib cov kua

Noj hmo: 150 grams ntawm stewed nqaij qaib lossis salmon, ib lub zaub ntawm cov zaub ntsuab nrog 1 diav ntawm txiv roj roj, tshuaj ntsuab, ib nrab khob kua zaub ntsuab.

Khoom txom ncauj: 30 gr almonds lossis walnuts.

Nws tseem yuav tsum nco ntsoov tias koj yuav tsum tau haus 2-3 liv dej txhua hnub.

Nqaij qaib yog qhov txiaj ntsig zoo ntawm cov protein, tab sis nws yuav tsum tau ua kom yuag.

Vitamins thiab ntxhia pab ntxiv rau insulin kuj

1. Npib Tsib Q10(CoQ10). Cov tshuaj antioxidant haib, CoQ10 txhawb nqa kev mob plawv los ntawm kev tiv thaiv oxidation ntawm cov cholesterol. Kev noj tshuaj: 90-120 mg ib hnub twg, zoo dua nqus nrog cov zaub mov muaj roj.
2. Alpha lipoic kua qaub. Cov tshuaj antioxidant no txhim kho cov lus teb ntawm tes rau insulin thiab tuaj yeem pab tswj ntshav qab zib. Tsuas tshuaj: ntawm 100 txog 400 mg rau ib hnub.
3. Hlau nplaum Cov qib siab ntawm insulin thiab ntshav qab zib feem ntau pom nyob rau hauv cov neeg uas muaj theem qis ntawm magnesium nyob rau hauv cov ntshav ntshav. Magnesium pabcuam tau pom tias ua rau muaj zog hauv insulin hauv kev tshawb nrhiav tsiaj. Tsuas tshuaj: 100-400 mg ib hnub twg. Noj Magnesium Citrate lossis Chelate lossis Glycinate Mage.Tsis txhob noj magnesium oxide.
4. Txooj. Cov ntxhia no pab tswj cov ntshav qab zib kom ntshav qab zib, tuaj yeem txhim kho qhov profile ntawm cov ntshav lipids, thiab kuj tseem pab lub cev tau zoo siv cov piam thaj thiab hlawv rog. Daim qauv zoo tshaj plaws los siv yog GTF Chromium), ntau npaum: 1000 mcg ib hnub.

Insulin Kuj / Chaw Kho Mob Dr. Andrew Weil's