insulinahe hormone koʻikoʻi e hoʻomalu i nā kaʻina hana he nui i loko o ke kino. Aia nā pilikia me kēia hormone ma ka puʻuwai o nā kūlana olakino hou.
I kekahi manawa ʻaʻole pane kā mākou mau cell i kēia hormone e like me ka mea e pono ai. ʻO kēia kūlana pale ʻana i ka insulin a he mea maʻamau loa.
pale ʻana i ka insulin, hiki ke hoʻonui i ka 70% i nā wahine makua momona a hiki i ka 80% i kekahi mau hui maʻi.
Ma kahi o hoʻokahi hapakolu o nā keiki momona a me nā ʻōpio pale ʻana i ka insulinka mea hiki ke loaa. He mea weliweli kēia mau helu, akā ʻo ka nūhou maikaʻi ka loli ʻana o ka nohona maʻalahi pale ʻana i ka insulin hiki ke hoʻomaikaʻi nui ʻia.
ma ka ʻatikala "He aha ka insulin", "he aha nā hōʻailona o ka pale ʻana i ka insulin", "pehea e mālama ai i ka pale ʻana o ka insulin" E ʻimi mākou i nā pane i kāu mau nīnau.
He aha ka Insulin Resistance?
ʻO ka insulin kahi hormone i huna ʻia e kahi ʻano i kapa ʻia ʻo ka pancreas. ʻO kāna hana nui ʻo ia ka hoʻoponopono ʻana i ka nui o nā meaʻai e holo ana i loko o ke koko.
ʻO ka hapanuikō kō ʻOiai he hormone e pili ana i ka mālama ʻana i ka momona a me ka protein, pili pū kekahi i ka metabolism.
carbohydrate Piʻi ka nui o ke kō koko i loko o ke kahe koko ke ʻai ʻoe i ka ʻai i loko ʻIke ʻia kēia e nā sela o ka pancreas a laila hoʻokuʻu ʻia ka insulin i loko o ke koko. Kaʻapuni ia i loko o ke koko a haʻi i nā pūnaewele o ke kino e lawe i ke kō mai ke koko.
Ke alakaʻi nei kēia i ka emi ʻana o ka nui o ke kō i loko o ke koko a waiho i kahi i manaʻo ʻia e komo i loko o nā keena no ka hoʻohana a mālama ʻana paha.
He mea koʻikoʻi kēia no ka mea he mau hopena ʻawaʻawa ka nui o ke kō i loko o ke koko, e hōʻeha nui ai a hiki i ka make ke waiho ʻole ʻia.
Eia nō naʻe, no nā kumu like ʻole, i kekahi manawa ʻaʻole pane nā cell i kēia hormone e like me ka mea e pono ai. I nā huaʻōlelo ʻē aʻe, lilo lākou i "kū'ē" i ka insulin.
Ke hana ʻia kēia, hoʻomaka ka pancreas e hana hou aʻe e hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko. ʻO kēia, hyperinsulinemia Ke alakaʻi nei kēia i nā pae kiʻekiʻe o ka insulin, i kapa ʻia
Hiki i kēia ke hoʻomau i ka ulu ʻana no ka manawa lōʻihi. Ke piʻi aʻe nei ke kūpaʻa ʻana o nā cell a piʻi aʻe nā pae insulin a me ke kō koko. ʻO ka hopena, ʻaʻole hiki ke ulu ka pancreas a ua pōʻino nā cell i loko o ka pancreas.
ʻO ka pōʻino i nā pūnaewele ke kumu o ka emi ʻana o ka hana insulin, no laila ʻaʻole pane nā cell i kēia hormone. ʻO kēia ke kumu e piʻi wikiwiki ai ke kō koko koko.
Ke ʻoi aku ke kiʻekiʻe o ke kō koko koko i kekahi paepae, ʻike ʻia ka maʻi diabetes type 2. Hoʻopilikia ma kahi o 9% o nā kānaka ma ka honua holoʻokoʻa pale ʻana i ka insulinʻo ia ke kumu nui o kēia maʻi maʻamau.
He aha ka Insulin Sensitivity?
pale ʻana i ka insulin ve ʻike i ka insulin he mau aoao elua o ke dala hookahi. Inā kū ʻoe i ka insulin, a laila he haʻahaʻa kou ʻike insulin.
ʻO ka mea ʻē aʻe, inā pili ʻoe i ka insulin, i ka pale ʻana i ka insulin aia iā ʻoe. He mea ʻino ka paʻa ʻana o ka insulin; ʻike i ka insulin ina he maikai.
He aha ke kumu o ka pale ʻana i ka insulin?
Nui nā kūlana hiki nā kumu o ka pale ʻana i ka insulin hiki i waena. ʻO kekahi o nā mea koʻikoʻi ka hoʻonui ʻia o ka momona i loko o ke koko.
He nui nā haʻawina e hōʻike ana i ka nui o nā ʻakika momona manuahi i loko o ke koko ke kumu e pane pono ʻole ai nā sela, e like me nā ʻiʻo ʻiʻo, i ka insulin.
ʻO kēia kekahi ma muli o ka momona a me ka momona momona metabolites i hana ʻia i loko o nā ʻiʻo ʻiʻo, i kapa ʻia ʻo intramyocellular fat. Hoʻopilikia kēia i nā ala hōʻailona e pono ai no ka hana ʻana o ka insulin.
ʻO ke kumu nui o ka hoʻokiʻekiʻe ʻana i nā ʻakika momona manuahi ka ʻai ʻana i ka nui o nā calorie a me ka lawe ʻana i ka momona o ke kino. No ia kumu ka pale ʻana i ka insulin a me ka momona Aia kahi pilina ikaika ma waena
ʻO nā kumu o ka pale ʻana i ka insulin hiki ke komo:
- Ka hoʻohana ʻana i ka fructose
– ʻAha mau
- ʻAʻole hana
- Hoʻopilikia i ka microbiota o ka ʻōpū
Nā hōʻailona o ka pale ʻana i ka insulin
Nui nā ala e hoʻoholo ai inā kū ʻoe i kēia hormone. No ka laʻana, loaʻa nā pae insulin kiʻekiʻe i ka wā hoʻokēʻai pale ʻana i ka insulinHe hōʻailona maopopo ia o
Pehea e ana ʻia ai ke kūpaʻa o ka insulin?
He ho'āʻo i kapa ʻia ʻo HOMA-IR pale ʻana i ka insulinWehewehe ia i ka nui o ke kō koko a me ka insulin mai ke kō koko a hāʻawi i nā hopena pololei loa.
Aia kekahi mau ala e ana pono ai i ke kō koko koko; E like me ka hoʻāʻo ʻana o ka glucose tolerance waha, ana ʻia nā pae glucose koko no kekahi mau hola ma hope o ka hāʻawi ʻia ʻana o kahi maʻi glucose.
Pehea e ʻike ʻia ai ke kūpaʻa o ka insulin?
Inā nui kou kaumaha a paʻa paha a nui ka momona, ʻoi aku ka nui o ka ʻōpū, ʻoi aku ka paʻakikī o ka insulin.
haʻahaʻa HDL ("maikaʻi" cholesterol) a me ke koko kiʻekiʻe triglycerides, pale ʻana i ka insulin ʻo nā māka ʻelua ʻē aʻe i pili ikaika me
Nā hopena o ka pale ʻana i ka insulin
Hoʻopilikia ka pale ʻana i ka insulin Ma waena o kēia mau mea pilikia no nā kūlana maʻamau ʻelua, e like me ka metabolic syndrome a me ka maʻi diabetes type 2.
ʻO ka Metabolic Syndrome kahi hui me nā mea pilikia no ka maʻi maʻi type 2, ka maʻi puʻuwai, a me nā pilikia ʻē aʻe.
ʻO nā hōʻailona e pili ana i nā triglycerides koko kiʻekiʻe, nā pae HDL haʻahaʻa, ke koko kiʻekiʻe, ka momona waena (ka momona o ka ʻōpū), a me ke kō koko kiʻekiʻe.
I kekahi manawa kēia kūlanamaʻi kūʻē i ka insulin” a he hōʻailona koʻikoʻi ia o ka maʻi diabetes type 2. Hoʻokumu ʻia ke kiʻekiʻe o ke kō koko e nā cell i pane hou ʻole i kēia hormone.
I ka wā lōʻihi, hiki ke hoʻopau ʻia ka hana ʻana o ka insulin i loko o ka pancreas nele i ka insulinhe aha ke kumu. ʻO ka poʻe me ka insulin resistance, insulin resistance treatment Hiki iā ia ke pale i ka metabolic syndrome a me ka maʻi diabetes type 2.
Ma ka hoʻoikaika kino no 30 mau minuke ma lalo o ʻelima mau lā o ka pule a me ka ʻai ʻana i ka meaʻai kaulike pale ʻana i ka insulin a hiki iā ʻoe ke pale i ka maʻi diabetes a hoʻemi i nā kumu pilikia no nā maʻi ʻē aʻe e pili ana me ia. hoʻemi paona i ka insulin resistance ua hoʻoholo nui ʻia ma hope.
Pehea ka mālama ʻia ʻana o ka Insulin Resistance?
pale ʻana i ka insulin Hoʻopili ʻia ia i nā ʻano pilikia olakino koʻikoʻi a pono ʻoe e kamaʻilio me kāu kauka e pili ana i kāu mea e hana ai. I kēia hihia, hāʻawi ʻo ia i ka ʻike maikaʻi loa e pili ana i nā lāʻau lapaʻau hiki ke hoʻohana ʻia.
Pehea e wāwahi ai i ka insulin resistance?
ʻO ka meaʻai kūʻē i ka insulin pili pono i. No laila, ʻaʻole e loaʻa nā pilikia me ka insulin a ka hoʻonā ʻana o ka insulin resistance E nānā i nā loli ola ma lalo nei.
He aha nā meaʻai e uhaʻi ai i ka pale ʻana i ka insulin? ʻaneʻi nā ala e uhaʻi ai i ka insulin resistance...
Loaʻa ka hiamoe maikaʻi
He mea nui ka hiamoe maikaʻi no ke olakino.ʻO ka hiamoe he meaʻino a hoʻonui i ka pilikia o ka maʻi, ka maʻi puʻuwai, a me ka maʻi diabetes type 2. Nui nā haʻawina e wehewehe ana i ka nele o ka hiamoe. pale ʻana i ka insulinʻike ʻia ke kumu.
No ka laʻana, ua ʻike ʻia kahi noiʻi i loko o ʻeiwa mau limahana ola olakino ʻo ka loaʻa ʻana o ʻehā hola o ka hiamoe i ka pō e hoʻemi i ka naʻau a me ka hiki ke hoʻoponopono i ke kō koko i hoʻohālikelike ʻia me ʻewalu hola o ka hiamoe. ʻO ka maikaʻi a me ka hiamoe kūpono, pale ʻana i ka insulinhiki ke wawahi.
hooikaika mau, ka haki ʻana i ka insulin resistanceʻO ia kekahi o nā ala maikaʻi loa. Kōkua ia i ka hoʻoneʻe ʻana i ke kō i loko o nā ʻiʻo no ka mālama ʻana.
hoemi i ke kaumaha
Ka pilikiapili i ka hiki o ke kino ke hooponopono i ke koko koko. Hoʻoikaika ia i ke kino e komo i ke ʻano "hakakā a lele", kahi e hoʻoulu ai i ka hana ʻana o nā hormones koʻikoʻi e like me cortisol a me glucagon.
ʻO ka mea pōʻino, ʻo ke koʻikoʻi maʻamau e hoʻomau i ke kiʻekiʻe o ka hormone stress, hoʻoulu i ka ʻai a hoʻonui i ke kō koko.noonoo ananā hana e like me ka hoʻoikaika kino a me ka hiamoe, e hoʻemi ana i ke kaumaha ka haki ʻana i ka insulin resistanceʻo ia nā ala maikaʻi loa e kōkua ai.
poho kaumaha
ʻO ke kaumaha nui, ʻoi loa ma ka ʻōpū ʻike i ka insulina hoʻonui i ka pilikia o ka maʻi diabetes type 2. No keia kumu ka hoʻemi ʻana i ka insulin resistance hoʻoponopono ʻia ma o.
E ʻai i ka fiber
ʻElua ʻano o ka fiber; hiki ole ke hooheheeia. ʻO ka fiber insoluble ka nui o ka hana ma ke ʻano he mea hoʻopiha e kōkua i ka neʻe ʻana o ka ʻōpū ma ka ʻōpū.
ʻO ka fiber soluble ke kuleana no ka nui o nā pono o ka fiber, e like me ka hoʻohaʻahaʻa ʻana i ka cholesterol a me ka hōʻemi ʻana i ka ʻai.
ʻO ka fiber soluble kekahi ʻike i ka insulinKōkua ia i ka hoʻonui ʻana i ke kahe koko no ka mea e hoʻolohi i ka neʻe ʻana o nā meaʻai i loko o ka ʻōpū a hāʻawi i ka manawa pili hou no ka absorption. Hāʻawi kēia i ka insulin i ʻoi aku ka manawa e hana ai ma mua o ka hana maʻamau.
ʻO nā meaʻai momona i ka fiber soluble, legumes,Nā ʻoka i ʻōwili ʻia, nā hua liʻiliʻi, nā mea kanu e like me Brussels sprouts, a me nā huaʻai e like me nā ʻalani.
E ʻai i nā hua ʻala a me nā mea kanu
ʻO nā huaʻai a me nā huaʻai he meaʻai a loaʻa nā hopena olakino ikaika. ʻOi aku ka nui o nā huaʻai a me nā mea kanu i nā mea kanu me nā waiwai antioxidant.
Nā Antioxidant Hoʻopaʻa a hoʻopau ia i nā molekala i kapa ʻia he radical manuahi e hiki ai ke hoʻoulu i ka ʻeha ʻino ma ke kino.
Ua hōʻike ʻia nā haʻawina he nui i lawe ʻia nā mea kanu me nā ʻano meaʻai momona. ka haki ʻana i ka insulin resistanceua hōʻike ʻia he kōkua.
E hoʻohana i kekahi mau mea kanu a me nā mea ʻala i ka kuke ʻana
Ua hoʻomaka ka hoʻohana ʻana i nā lāʻau lapaʻau o nā mea kanu a me nā mea ʻala. Ma muli o ka noiʻi ʻana, kekahi mau mea kanu ka haki ʻana i ka insulin resistance ua loaʻa nā hopena maikaʻi. ʻO ka lāʻau lapaʻau pale insulin He kūpono no:
Fenugreek
He kiʻekiʻe ia i ka fiber soluble, e kōkua ana i ka hana ʻoi aku ka maikaʻi o ka insulin.
Turmeric
Loaʻa iā ia kahi mea hana i kapa ʻia ʻo curcumin, nona ka mana antioxidant a me nā waiwai anti-inflammatory. Ma ka hoʻemi ʻana i nā ʻakika momona manuahi a me ke kō i loko o ke koko ʻike i ka insulinhooulu ana.
Kahakaha
Ua ʻike nā haʻawina ʻo kāna mea hana, gingerol, e hoʻonui i ka komo ʻana o ke kō, e hoʻonui i ka loaʻa ʻana o ke kō i loko o nā ʻiʻo.
kālika
Ma nā haʻawina holoholona, kālika hoʻomaikaʻi i ka huna ʻana o ka insulin.
E ʻai i ke kinamona
ke kinemonahe mea ʻala ʻono i piha i nā mea kanu. Hoemi i ke koko koko a ka haki ʻana i ka insulin resistance Ua ʻike ʻia no kona hiʻohiʻona.
Hōʻike nā haʻawina e hoʻonui ka kinamona i ka naʻau ma ke kōkua ʻana i nā mea hoʻokipa glucose i loko o nā ʻiʻo ʻiʻo a ʻoi aku ka maikaʻi a ʻoi aku ka maikaʻi o ka lawe ʻana i nā kō i nā cell.
no ke kī ʻōmaʻomaʻo
kī ʻōmaʻomaʻo, He inu maikai no ke ola kino. He koho maikaʻi loa ia no ka poʻe me ka maʻi maʻi type 2 a me ka poʻe i pilikia.
Ua hōʻike kekahi mau haʻawina i ka inu ʻana i ke kī ʻōmaʻomaʻo ʻike i ka insulinUa ʻike ʻia he hiki ke hoʻonui i ke koko a hoʻohaʻahaʻa i ke kō koko.
E hoʻohana i ka apple cider winika
Hiki i ka vīneka ke kōkua i ka uhaki i ke kū'ē ʻana ma o ka hoʻemi ʻana i ke kō koko a me ka hoʻonui ʻana i ka pono o ka insulin. Ma kekahi haʻawina,apple cider winika e ʻai ana i ka 34% i ka wā o ka pāʻina kiʻekiʻe-carb i ka poʻe i kū i ka insulin a me 2% i ka poʻe me ka maʻi maʻi type 19. ʻike i ka insulinua ʻike ʻia e hoʻonui.
He aha ka mea e ʻai ʻole ai ka poʻe me ka Insulin Resistance?
e hoemi i ka carbohydrate
ʻO nā kalapona ka mea hoʻoikaika nui e piʻi ai ke kiʻekiʻe o ke koko o ka insulin. Ke hoʻoheheʻe ke kino i nā ʻakipaʻa i loko o ke kō a hoʻokuʻu iā lākou i loko o ke koko, hoʻokuʻu ka pancreas i ka insulin e hoʻoneʻe i ke kō mai ke koko a i nā cell.
Hiki ke kōkua i ka hoʻemi ʻana i kāu ʻai ʻana i ka carbohydrate e wāwahi i kou kūpaʻa. ʻO kēia no ka mea ʻo ka meaʻai kiʻekiʻe-carb e alakaʻi i ka piʻi ʻana o ke kō koko, kahi e hoʻonui ai i ke kaomi i ka pancreas e wehe i ke kō mai ke koko.
ʻO ka hoʻolaha like ʻana i ka ʻai ʻana i ka carbohydrate a puni ka lā ʻike i ka insulinHe ala ʻē aʻe e hoʻonui ai. He mea nui nō hoʻi ke ʻano o ka carbohydrate āu e koho ai.
ʻImi glycemic haʻahaʻa (GI) ʻOi aku ka maikaʻi o nā kalapona no ka mea e hoʻolōʻihi lākou i ka hoʻolaha ʻana o ke kō i loko o ke koko, e hāʻawi ana i ka insulin i ka manawa e hana pono ai.
pale i nā momona trans
Inā hoʻokahi mea hiki ke hoʻopau loa ʻia mai kāu ʻai, ʻo ia nā momona trans artificial. ʻAʻole like me nā aila ʻē aʻe, ʻaʻohe o lākou pono olakino a hoʻonui i ka pilikia o nā maʻi he nui. Mea hananā momona trans loaʻa pinepine i nā meaʻai i hana ʻia.
hoemi i ke ko
He ʻokoʻa nui ma waena o ke kō i hoʻohui ʻia a me ke kō maoli. Loaʻa ke kō maoli i nā kumu e like me nā huaʻai a me nā mea kanu e hāʻawi i nā meaʻai he nui.
ʻO ka mea ʻē aʻe, ʻike pinepine ʻia ke kō i hoʻohui ʻia i nā meaʻai i hana ʻia. ʻO nā kō nui ʻelua i hoʻohui ʻia i ka wā o ka hana ʻana, ʻo ia ka fructose a me ke kō papaʻaina (ʻike ʻia ʻo sucrose). Ua hōʻike ʻia nā haʻawina he nui ka nui o ka fructose i ka poʻe me ka maʻi diabetes. pale ʻana i ka insulinʻike ʻia hiki ke hoʻonui
E kiʻi i nā mea hoʻoikaika
ʻO ka lāʻau lapaʻau pale insulin ʻO ka manaʻo o ka lawe ʻana i nā meaʻai meaʻai no Nui nā mea hoʻohui like ʻole, ʻike i ka insulinEia nō naʻe, kākoʻo ʻia ka chromium, berberine, magnesium, a me resveratrol e nā hōʻike kūlike loa.
chromium
He mineral ia i loko o ke kalapona a me ka momona metabolism. Ua hōʻike ʻia nā haʻawina ma nā doses o 200-1000 mcgchromium picolinate ʻike ʻia ʻo ka lawe ʻana i nā mea hoʻohui hiki ke hoʻonui i ka hiki o nā mea hoʻokipa insulin e hōʻemi i ke kō koko.
makanekiuma
He mineral ia e hana pū me nā mea hoʻokipa insulin e mālama i ke kō koko.lawe i ka magnesium, pale ʻana i ka insulinHiki ke kōkua i ka wāwahi.
kou mea hoopapa
kou mea hoopapa He molela mea kanu i lawe ʻia mai nā ʻano mea kanu like ʻole, me ka mea kanu. ʻOiai ʻaʻole ʻike maopopo ʻia kona hopena i ka insulin, ʻo kekahi mau noiʻi ʻike i ka insulinUa ʻike ʻia e hoʻonui i ke koko a hoʻohaʻahaʻa i ke kō koko.
Resveratrol
He polyphenol i loaʻa i ka ʻili o nā hua waina ʻulaʻula a me nā huaʻai ʻē aʻe. Ua ʻike nā haʻawina e hoʻomaikaʻi ia i ka naʻau o ka insulin, ʻoi aku hoʻi i ka poʻe me ka maʻi diabetes type 2.
Loaʻa i nā mea hoʻopihapiha a pau ka pilina me kāu mau lāʻau lapaʻau o kēia manawa. Inā maopopo ʻole ʻoe i kēia, e kamaʻilio me kāu kauka ma mua o ka hoʻāʻo ʻana e lawe.
Ma ka hopena;
ʻO ka pale ʻana i ka insulin kekahi o nā mea hoʻokele koʻikoʻi o ka nui o nā maʻi maʻi o kēia mau lā e pili ana i nā miliona o nā kānaka i kēlā me kēia makahiki.
hoʻohaʻahaʻa i ka insulin ve pale ʻana i ka insulin ʻO ka pale ʻana kekahi o nā mea ikaika loa hiki iā ʻoe ke hana e ola lōʻihi, olakino a hauʻoli. ʻO ka lāʻau kūlohelohe kūʻē i ka insulin E hahai i nā ʻōlelo aʻoaʻo i hōʻike ʻia ma ka ʻatikala.
