ʻO ka pale kūlohelohe - inā hiki ʻole ke ʻai ʻokoʻa

ʻO ka wehewehe e pili ana i 06.04.2018

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Nā kānāwai holoʻokoʻa

Ke kūlohelohe ʻia (IR) kahi kūlana e hoʻemi ai i ka hoʻōlaʻana o nā uaua i ka hana o ka insulin a me ka pane ʻole ʻana mai o ka maʻi ola. ʻO ka pilikia o kēia ʻano, ʻo ia ka mea e pili pū me ka nui o ka ulu ʻana o ka hoʻolālā diabetes type 2.

ʻO ka pale kūlohelohe peripheral i alakaʻi i ka hoʻokuʻu i ka insulin i ka nui - kahi uku hyperinsulinemiae hoʻomau i ke kō koko koko maʻamau. Hoʻopili i ka nui o ka insulin i ka wāwahi o nā momona, a ke alakaʻi nei kēia i ka holomua o ka momona. Hoʻonui ka nui o nā momona momona i ke kino i kahi ʻoi aku ka nui o ka mālama ʻana i ke kaomi o ke kino i ka insulin a ʻo ka mea hou aʻe i ka hoʻonui ʻia ʻana. Aia kahi pōʻai hewa maikaʻi.

Ka manawa mua ʻβ nā pūpū lawa ka pancreas insuline uku ai no kēia mau mea hoʻohaumaha ʻia a me nā haʻalulu wai. Me ka hoʻohaʻahaʻa ʻana o nā malu, kahi kūlana o ka hemahema o ka insulin e ulu ana - e piʻi maikaʻi ke kō o ke koko a me ka hōʻike ʻana i ka maʻi diabetes. ʻO kekahi pilikia'ē aʻe e pili pū me kēia maʻi e hōʻino i ka pepi a me ka pancreas me ka hoʻomohala ʻana i ka momona degeneration (ʻo ka maʻi steatosis a me ka pancreatic steatosis).

Me ka pale ʻana i ka insulin, ua hoʻonā ʻia nā mīkini ʻenehana i ka hoʻopiʻi ʻana i ka hōʻailona o ka insulin ma muli o ka hōʻino ʻana o ka ʻaʻa ʻana o nā mea kūmai i nā insulin. ʻOkoʻa kēia mau mīkini i loko o nā ʻili like ʻole. Hōʻike ka emi ʻana o ka nui o nā mea i loaʻa i ka insulin i nā cellip adipose a me nā ʻili o nā naʻau. Ma muli o ka hopena, ke haunaele nei ka lolo o ka nui o nā momona momona, a me ka nui o ka nui o ka triglycerides i loko o ke koko. Hoʻonui ka hoʻonui i ko lākou pae i ka kūlana o ka pale ʻana i ka insulin. Eia nō hoʻi, ma nā kūlana o IR ka nui ka nui o ka hoʻopili ʻana i ka lipoproteins o ka haʻahaʻa haʻahaʻa haʻahaʻa a me ka haʻahaʻa haʻahaʻa.

Hoʻokomo ʻia nā mea he nui i ka hoʻololi ʻana o ka ʻili i ka insulin, e like me hapai, elemakule ka hoʻoikaika kino, ka wā o ka wā'ōpiopio a me ka pō hiamoe kekahi - aia kēia mau kūlana physiological. Eia nō naʻe, ʻoi aku ka pinepine e nā ala pathological: ʻopi momonahoʻōno waʻa nui ʻia a me ke kōneʻe ʻana. Aia kekahi hōʻike: ke hoʻoluhi nei ka momona i kahi hana no ka hoʻomohala ʻana o ka IR a me ke ʻano maʻi type 2, ka mea, i ka wā e holomua ana, kōkua i ka ukana me kēlā me kēia. Ma kēia e pili ana, pono ka ʻike mua i kēia ʻano. No ka detection, ua hoʻohana ʻia ka ʻōlelo HOMA - ʻoi aku ke kiʻekiʻe, ke hoʻohaʻahaʻa i ka naʻau a me ke kū'ē o ka insulin kiʻekiʻe.

ʻO ke kumu o ka mālamaʻana:

• ʻO ka lilo ʻana o ka momona a me kahi loli nui i loko o nā ʻano ʻai. Pono ke lilo nui laka akā e mālama ʻia. ʻOiai me ka mea pohihihi emi liʻiliʻi e hōʻemi nui i ir. Hoʻomaopopo ʻia nā mea maʻi e hoʻomaʻamaʻa maʻamau aerobic ma waena o ka ikaika (ka ʻauʻau ʻana, ka hele ʻana, ke ʻano ski, ke holo huila). Pono lākou e hana i kēlā me kēia lā a mau loa ma kahi o 45 mau minuke. Hiki i ke hoʻonaʻauao olakino ke hoʻololi iā lākou. Hoʻōla ka hoʻōla i nā mea hoʻonāʻana i ka insulin a hoʻoulu i ka uptake glucose.
• Hoʻopau i nā hana maikaʻi (ka ulaula, ka waiʻona).
• Hoʻonui ka hana kino a me ke ola kino.
• Hōʻikeʻike metformin (ka hoʻomākaukau ʻana o ka hui biguanide).

No ka pili pili i ka momona a me kēia ʻano, pono kaʻai ʻana i ka pale ʻana i ka insulin i ka nui o ka hoʻolilo ʻana a me ka hoʻoponopono ʻana i ka maʻi metabolism.

Hoʻololi ʻia kahi physiologically (ʻo ia hoʻi, loaʻa ka protein, nā momona a me nā ʻaina) akā naʻe ke kuhikuhi ʻia ka meaʻai i haʻahaʻa-calorie. Loaʻa kēia i ka hoʻemi ʻana i ka ʻai ʻana o nā momona holoholona (ʻaʻole lākou e hoʻonui i kā 25-30% o ka meaʻai, ma nā huaʻōlelo kūhelu ʻo ia he 30-40 g i kēlā me kēia lā, a me ka mau māmā huehue, e hoʻoiho koke ʻia.

Ua hōʻike ʻia ua ʻai ʻia nā mea ʻiliho palupalu (a i ʻole nā ​​meaʻai me ka liʻiliʻi glycemic index) e hoʻoulu ai i ka mea momona nui ma mua o kaʻai haʻahaʻa. Hōʻalo i nā haʻalulu momona (mau mea kanu, nā hua, ka palaoa piha-palaoa, cereals, cereals palaoa holoʻokoʻa) ua palena nō a ʻaʻole hoʻi i kahi o 55% o kaʻai, a mālama ʻia nā protein i loko o ka ʻai i ka 15%.

ʻO ke kumu o ka meaʻai, ʻoi nā mea ʻala momona momona eʻai ai i ka momona o ka meaʻai (he mea nui ia e hoʻopau i ka 20 g o ka fiber i kēlā me kēia lā), nā huahana momona haʻahaʻa, nā moa, nā iʻa, ka ʻai. Pono ka ʻai i ka momona polyunsaturated (iʻa, nā nati) a me nā meaʻai haʻahaʻa haʻahaʻa. glycemic index. ^ E Ha yM. ʻO ka GI haʻahaʻa he mau lau ʻala lau a me nā hua i ʻole ʻia, nā kīʻaha, nā pīpī maloʻo, ka ʻalopō, nā ʻōpala huapalaoa a pau, a me nā koena holookoa.

Hiki i nā mea maʻi ke koho i ka meaʻai ma ka Mediterranean, e komo pū ana me nā momona momona monounsaturated, nui nā mea kanu a me nā hua. Ua hōʻike ʻia ua hōʻemi ʻia i ka pale ʻana i ka insulin. Ua paipai ʻia e hoʻomaikaʻi i ka meaʻai me nā meaʻai a waiwai kolelu a antioxidants, vitamina a, E, Me ka.

Ma keʻano holoʻokoʻa, pono ia nele nā ​​kīnā i nā kalori (ʻo kahi awelika o 600 kcal i kēlā me kēia lā. I kēia hihia, e ʻike ʻia ke kaumaha o ke kaumaha a hiki i ka 0.5-1 kg i kēlā me kēia pule. ʻO ka lilo o ka momona a me ka hoʻohaʻahaʻa i ka momona visceral e hele pū me ka hoʻomaikaʻi maikaʻi ʻana i ka maʻi i ka insulin. Eia nō naʻe, pono lōlū lohi Ka pōloli a me ka poho kaumaha ke pāleʻeha nui i ka ʻāʻī.

Ke hōʻuluʻulu nei i nā mea āpau o luna, hiki iā mākou ke hoʻokaʻawale i nā loina kumu o ka pono o ka maʻi o nā maʻi.

• ʻO ke kaulike i nā mea nui.
• ʻO ka wehewehe kūpono o nā kalori i ka lā (o ka kakahiaka a me ka ʻaina ʻaina ʻaʻole ma mua o 25%, ʻaina awakea - 30%, no nā kīʻaha hou aku he 10%).
• ʻO ka hōʻemi ʻana i ka helu calorie.
• ʻO ka hōʻemi ʻana i nā kiko o nā kalapona paʻakikī (pasta, cereals, berena wholemeal, ʻuala) a me ka wehe piha ʻana o nā mea maʻalahi (kekahi mau ʻoliʻoli, ke kō, ke kōpaʻa, nā mea ʻona, ke kuhi, nā keke, nā pastries).
• Ke kaupalena nei i ka hoʻohana ʻana o nā momona holoholona a me ke komo ʻana o nā momona momona unsaturated ma o ka hoʻohana ʻana i nā aila ʻaiila, mea ʻala a me ka iʻa aila i loko o nā ʻano kūpono. I kēia mea, pono ia e hoʻokaʻawale i ka ʻai ʻana o nā ʻano hōʻaiola, nā huahana semi-hoʻopau, nā kīʻaha wikiwiki wikiwiki, kahi hiki ʻole ke helu i nā momona momona, no ka mea ʻo ia ka "huna" huna.
• ʻO ka hoʻolauna ʻana i nā huahana momona haʻahaʻa, nā hua a me nā mea kanu me ka haʻahaʻa calorie haʻahaʻa. Pono nā hua a me nā mea kanu i ka ʻelima mau manawa i ka lā.
• ʻAi ʻia ka ʻike wai.
• Hoʻopili i ka paʻakai (hoʻokahi tī i ka lā no nā pāʻina a pau). Pono e ʻai ʻia ka meaʻai me ka paʻakai, a laila hoʻohui ʻia.
• Kuke ʻia ka meaʻai i loko o kahi ʻano i hoʻomoʻa ʻia, kālua ʻia a kīlea paha.
• Nā ʻanoʻai maʻamau (kēlā me kēia hola 3-4) i nā wahi liʻiliʻi.
• ʻO ka pau ʻana o ka noho maʻamau i ka pō a me nā kīnaki "e hele nei" me nā sandwiches, nā pāliki, nā hua ʻai paʻakai, nā mea kīwī a me nā kuki.

Hiki ke hana ʻia e like me ke kumu o ka "pyramid"

I kēia hihia, nā huahana me nā mea kiʻekiʻe glycemic index: ʻaina keʻokeʻo, ʻawa momona, kōpaʻa, kaluna hua palaoa, ʻuala i kālai ʻia (akā kālele loa), nā pōpoki, ka yogurt, nā hua momona, ka meli, nā pastries, ka waimaka, ka donat, nā iʻa palaoa a me nā popcorn, nā mea inu me ka gula i hoʻohui ʻia, ʻeli a ka pā nā cereals, millet, semolina a me nā ʻili he nui, kīwī, pia, kuke ʻoneʻa a me nā beets i ka ʻike ʻana i nā moʻo kiʻekiʻe, nā kīʻaha āpau e hoʻohana nei i ka huila, ʻulaʻala, paukena, zucchini, me ka ona i ka laiki, ka pia, nā ʻōpala ʻōwili.

Nā kikowaena GI nā: pipi, iʻa, ka laiki brown, muesli, pasta paʻakikī, cranberry, pīpī mauʻa, banana, ka ʻōpala piha a me nā ʻaka oat, nā paina, nā lau, nā wai wai kala, ka mango, persimmon, nectarine, hua waina, melon , nā kīleʻa, ʻala ʻia i ʻai ʻia.

GI haʻahaʻa - hua manu o kēlā me kēia mea, rye berena, ʻohi piha ʻole i nā hua palaoa, nā huahana wai, ʻaina kīwī, pistachios, walnuts, pīniʻomala, mauʻu, cedar, almonds, hazelnuts, nā huaʻaʻa i kīkeke (tangerines, ʻona, ʻōpala, ʻono, ʻōpala , raspberry, huaʻoma, cherries, currants, pomegranates, pipi, lemons, gooseberries, fruit fruit, cherries, pomelo, Pears, maina apricots, plums, blackberry, strawberry, blueberries), ʻeleʻeleʻeleʻele, puna wai-kō, nā ʻoma, nā kukama, mau ʻōpala, nā pīni , nā lau ʻala ʻāmaʻomaʻo, hu ʻōmaʻomaʻo, avocado, broccoli, lentils, kāloti huaʻai a beets, kaʻaila k, kaiki, keleawe, ka wai i ka wai, ka pōpō pepa, rhubarb, ka ʻisa, ka ʻamo, ʻoliva, ka spinach, pāhala, basil, nā wai Brussels, sauerkraut, kāpeka keʻokeʻo, cauliflower, huila mālala, ka ʻōpio, ka pepa pepa, ka ʻala a me ka ʻōmaʻomaʻo.

E hoʻemi i ke kaumaha, ua paipai ʻia e hoʻopau i nā lā pōkole i hoʻokahi manawa i ka hebedoma (kefir, ka ʻiʻo a me ka palaoa, kolo keʻa a iʻa paha a me ka lau ʻai).

He aha ka mea e hiki ke hoʻowalewale i ke kūʻē o ka insulin

ʻAʻole hiki i ka wahine aia ma ka papaʻaina ke kumu no ka nui o kona kaupaona ʻana ʻaʻole pono ma ka pau ʻole o ka hoʻoikaika a me ka ikaika o ka pōloli o ka pōloli, akā pololei i loko o kāna ʻano hāmeʻa insulin. A ke hoʻonāukiuki ʻia ka kū i ka insulin e nā meaʻai paʻa. He hōʻano ʻino kēia.

ʻO ka lawe ʻana i nā meaʻai kīhai me nā glycemic index ka mea e hoʻonāukiuki i ka glucose i loko o ke koko no nā 15-30 mau minuke, ka manawa e manaʻo ai ka ikaika. A laila paʻa ka hopena like ʻole - nā luhi a me ka pōloli ka mea. E hoʻāʻo ke kino e hoʻopou i kona ikehu a hoʻokuʻu i nā hormone stress adrenal adrenaline a me cortisol. ʻO ka hoʻoikaika mau ʻana o ka ikaika e ka luhi e alakaʻi i ka neʻe o ka ikaika o ka ikaika a lilo ka lohi. ʻO ka hopena: ua ʻohi mau ʻia ʻoe i nā sweets, nā sweets e hoʻohana ʻia e like me ka mea e hoʻoikaika ai, hoʻohana ʻia ka ikehu, hele aku nā momona i ka hoʻouka ʻana o nā hormones stress, hōʻemi i ka hana o ka estrogen, progesterone a me nā mea pono e pono ai. Hoʻoluluu ʻia ke kānāwai o ka pōloli a me ka momona, ʻaʻole ka hoʻemi ʻana o ke kaumaha ma kahi hapa o ka calorie, a ua hoʻomalu ʻia ʻoe ma ke ʻano he nui ʻana.

Ma hope o ka ʻai ʻana, ala aʻe ka insulin. Pono ka puʻuwai a me nā mea hou - ka depot glycogen - loaʻa kahi hōʻailona e hoʻohuli i ke kō i loko o ka ikehu. Me ka pale o ka insulin, hiki i ka haʻahaʻa o ka glucose i ke koko ke hoʻohaʻahaʻa ia, a hoʻoneʻe ʻia ka insulin i ka nui o ka nui. ʻO ke kumu keu ka mea i alakaʻi i kahi papa momona.

Pehea ka hoʻonui ʻana o ka insulin i ka olakino wahine

ʻO ka hoʻonui ʻana i ka insulin e hoʻonāukiuki i ka hemahema o FSH a me LH, ke kuleana no ka hoʻomohala ʻana o ka follicle a me ka pōʻaiʻai haʻaka. ʻO ka hemahema o ka estrogen a me ka progesterone ma muli o cortisol, ʻo ka hana i kau ʻia i nā momona āpau. Hōʻea ka hoʻonaninani hormonal a i kahi lohi a me ka pau ʻana o nā menstruation, i nā cysts a me nā ʻano o nā fungal o ka hopena o ka pūpū. ʻO ka hopena, ʻo nā pilikia me ka noʻonoʻo ʻana, ka nui o ka paona, hauʻoli ʻole a me ka hoʻāʻo ʻana i ka mea ʻai nui.

ʻO ka maʻi metabolic

Pēlā i kapa ʻia nā prediabetes, ʻo kēia maʻi (ma muli o ke kūʻē ʻana) ke ʻike ʻia e nā hoʻokolua koko a me nā hoʻokolohua hoʻoliʻi glucose. Hiki i ka metabolic syndrome ke hōʻeha i ka obesity type-type i ka wā e waiho ʻia ai ka momona i ka pūhaka a me ka ʻōpū.

ʻOkoʻa mākou a ʻokoʻa, a he ʻokoʻa ko kā mākou mau ʻāpana, akā ʻo ke ʻano o ka ʻāʻī o ke ana ka mea maʻamau ma kahi o ka "home" wehewehe ʻana i ka pale ʻana i ka insulin. I nā wahine, ʻo ka maʻamau, ʻaʻole pono ka nui o ka ʻili i ka 80 cm, i loko o nā kāne - 90 cm. Inā ʻoi aku ka nui o nā helu, hiki paha ke kīlei o ka hana ʻana o ka insulin.

He aha e hana inā he insensitive glucose ʻoe

• Hoʻemi i ka nui o nā hua starchy momona ma keʻano o ka papa kuhikuhi. Aia lākou i ka makika fructose kūlohelohe, kahi i hoʻowalewale ʻia me ka ate, no ka mea, ʻo ka hoʻōla ʻana ka mea i loko o nā ʻiʻo. Mai lawe pio i nā lau o ka maiʻa a me nā māla.
• Hoʻemi i ka hoʻohana ʻana i nā keke, nā palemele, nā puff, nā mea kanu momona, nā hua maloʻi, ka meli. ʻO nā huahana me kahi kuhikuhi glycemic kiʻekiʻe e hoʻonāukiuki i ka lele ʻana o ka insulin. Ma kahi o nā momona, hoʻopau i ka pōloli me nā mau mea pōkole. E hōʻoia i kāu papa i nui i ka protein a me nā momona momona (mai ka iʻa a me ke kao, no ka laʻana).
• Maiʻai i nā hua me nā meaʻai ʻē aʻe - hoʻoheheʻe kēia i ka lemele a hoʻomaka i ke kaʻina fermentation.
• Hiki iā ʻoe ke ʻai i nā mea kanu ʻai: ʻai i nā ʻuala a me ka palaoa ma ka ʻano i hoʻomoʻa ʻia a ma ka pākeke.
• Hoʻoponopono i ka paʻa o ka magnesium i ke kino. ʻO kona hemahema e hoʻowalewale i ka hōʻemi o ka naʻau o ka insulin. ʻO ia ka nele o nā magnesium e huki iā ʻoe no kahi ʻanuʻu kekā. A pūʻe kekahi - i hoʻoiho ai i ka momona, kahi āu e hoʻāʻo ai e "hopu". E makaʻala i nā kīʻaha o kā lākou cereals a me nā manamana, nā mea kanu a me nā meaʻi.
• Hana i ka moeʻuhane. Ua lohe ʻoe ʻaʻole hapa o ka hiamoe i ka hana ʻana i ka nalowale i ke kaupaona ʻana a me ka haʻihaʻi pono ʻana. Pono - hoʻonui ke kiʻekiʻe o cortisol, hiamoe ʻoe maikaʻi a ala aʻe i ka pōloli, a hoʻololi ka naʻau o ka insulin e 30%.
• E komo i ka haʻuki i ke ʻano o ke ao, akā ʻaʻole ʻelima mau manawa e hoʻomaha ai i ka ʻōpū ʻole, akā ua hele ʻo brisk e hele a lele paha i nā ʻaki e piʻi i kahi ala.
• Lawe i nā meaʻaiʻaiola - nā huaora, nā minelala: nā huaora E a me D, magnesium, chromium, selenium, turmeric a me nā kinenona, mea maikaʻi loa nā wahine, ka mea e hoʻolako ai i ka meaʻai tastier me kahi mea ʻole.

Mai hoʻokomo i nā mea ai i nā meaʻai. Hiki i ke kīʻaha hōʻemi ke kumu o ka holomua ʻana i ka glucose a hoʻonāukiuki i ka insensitivity insulin. ʻOiai nā palena i ʻōlelo ʻia e pono ke lawe mālie a ʻaʻole e like me ka mea ʻai, akā he ʻano kaulike. Eia kekahi, ʻaʻole ka hopena o ka ʻai i ka hoʻolilo ʻana a i ka loaʻa ʻana o ka paona: hoʻohele wale ʻoe i nā lā i kēlā me kēia lā i ka nui o nā meaʻai e pono ai ʻoe.

ʻO nā ʻōlelo ʻōlelo no ka pale ʻana i ka insulin

ʻO ka mea mua e hana ai ʻo ke kūkā ʻana i kahi mea lapaʻau a loaʻa i kahi ʻano hoʻokolohua. No laila hiki ke mālama ʻia ka mālama ʻana. Eia nō naʻe, ʻo kaʻai (ma o ka papa i ka manaʻo o ka ʻōnaehana momona, a ʻaʻole i ka pōloli) hiki iā ʻoe ke hoʻoponopono iā ʻoe iho.

Pono ʻoe e kaupalena i nā meaʻai me ka GI kiʻekiʻe: ka meli, ke keʻokeʻo a me ke kō, nā meli a me nā mea momona, nā kīwī a me nā mea momona, nā pāʻai a me nā pasta (inā makemake maoli ʻoe, e koho mai ka palaoa durum), ka meaʻai wikiwiki - nā kahu wai, nā ʻūlū i loko, nā pōpoki, nā pōpoki, nā keke huki (e huli i kahi ʻano ʻē aʻe i loko o kaʻaila momona homemade a me nā curd).

Hoʻoponopono i ka nui lawelawe lawelawe. ʻAʻole pono ʻoe e helu helu i ka calories, ka protein, nā pelaka a me nā mea laʻa, no laila ʻaʻole i hoʻonāukiuki i kahi neurosis ma muli o ka meaʻai. E hoʻolohe wale i kou kino a hoʻoholo i ka wā āu e pōloli ai a ʻai wale ʻoe me ia. Hana i nā meaʻai me nā haʻalulu paʻakikī a me ka GI haʻahaʻa ke kumu o kāu papa inoa.

ʻAi ʻia ma mua o 4 mau manawa i ka lā. Hoʻomaopopo a hiki i kahi kīʻaha o ke kofe i hiki ke hoʻowalewale i ka pīpī i loko o ka glucose. E helu ʻo ia ia he ʻā.

Aiʻa hou aku i ka protein: e hele koke mai ka saturation, a loli iki nā pae gula. E aloha i ka iʻa a me ka iʻa ʻai, nā hua a me nā pī. Ma ke ala, nā momona wale nō ke pehu o ka mea ʻaʻole e hoʻonāukiuki i ka lele ʻana o ka insulin. Mai makaʻu iā lākou: ʻO nā mea momona ia o ka depot no nā wahine wahine. ʻAʻole kēia e pili ana i nā momona trans mai nā donat a me nā ʻōwili margarine, akā e pili ana i nā momona momona o ka polyunsaturated, no ka laʻana, mai nā huaʻai a me nā iʻa.

Pono ke kau i kou meaʻai ma kēia pakeneka: 50-70 / 20 / 10-20 - nā lemaka / nā protein / nā powa.

I ka hoʻāʻo ʻana e lilo ka kaumaha, mai wikiwiki no ka hoʻopaʻa inoa ʻana a hōʻeha iā ʻoe iho me ka cardio - hōʻeuʻeu ka haʻuki e hoʻonui ai i ka cortisol a me adrenaline. ʻOi aku ia inā he mau hele wāwae ia o kēlā me kēia lā o ka awelika o ka holo ʻana a me ka ʻauʻau ʻana ma nā lā Sābati ma mua o nā squats a merciless a me ka abs. Hoʻopilikia wale kēia i kou ʻano hormonal, hoʻonāukiuki ʻaʻole wale nō i ka papa kolona, ​​akā e hoʻopilikia pū kekahi.

He aha kēia

Ma nā huaʻōlelo maʻalahi, me ka kūʻē ʻana o ka insulin, ʻaʻole hiki ke hana ʻokoʻa ka insulin haki. Ke alakaʻi nei kēia ʻano i ka hoʻonui ʻia ʻana o ka insulin i ka plasma koko.ʻO kēia palu ʻana i ka pane o ka metabolic i ka insulin endogenous a exogenous paha kekahi o nā kumu nui o ka hoʻomohala ʻana i ka maʻi type 2.

ʻO ka paleʻana i ka insulin he mahele o ka metabolic syndrome (Syndrome X). Aia i kēia ʻano nā maʻi like ʻole e hoʻonui i ka hopena o ka hoʻomohala ʻana i ka maʻi diabetes type 2.

He nui nā hana a Insulin. ʻO ka mea nui ʻo ka hoʻoponopono kaulike gula. Eia nō naʻe, me ka pale ʻana o ka insulin i kēia hakahaka: ʻaʻole i pane hou nā cell i ka "kauoha".

ʻO ka uku, hoʻomaka ka pancreas e hana i ka nui o ka insulin. I nā pae koko koko nui, nui ka piʻi o ka nui o ka insulin. Hiki ke hopena o kēia mau mea a me ka hyperglycemia maʻi a, no laila, ke hoʻomohala ʻana o ka ʻōmole type 2.

ʻAʻole maopopo i ke kumu kumu no ka hoʻolālā ʻia ʻana o ka insulin.

Eia nō naʻe, eia naʻe predisposition hoʻoilina a me nā hoʻohui i ke ola hiki ke hāpai i ka maʻie like me:

• momona momona
• nele i ka hoʻomaʻamaʻa
• ke kīleʻa ʻole ʻana ma ke momona.

ʻO kahi nohona hoʻonaninani mua a me ka inertia kino pili i ke ʻano he mea ʻē aʻe paha no ka pale ʻana i ka insulin.

ʻO kaʻai pinepineʻana i nā sweets, sodas a me nā meaʻai haʻahaʻa e hoʻonui i ka maʻi o ka maʻi.

ʻOiai ka ulu mau ʻana ka nui o ke kō kōʻai koko ma muli o ka ʻai pono ʻole, pono ke hāʻawi ʻia ka pancreas i ka nui o ka insulin.

Inā ʻike ʻia ke kino i kēia kiʻekiʻe o ka insulin i nā makahiki he nui, hiki nō ia ke alakaʻi i ka hoʻomohala ʻana o ka kū i ka insulin.

Hoʻohana: ke ola a me ka meaʻai kūpono

ʻO kahi hana nui, ʻo ka hoʻololi ʻana i kahi meaʻai kūpono a maʻemaʻe.

Ma kahi o nā haʻalulu maʻalahi, e like me ke kō a me ka palaoa keʻokeʻo, ʻoi aku ka maikaʻi e hoʻomaka i ka ʻai wale ʻana i nā mea kālaiʻai paʻakikī e like me nā huaʻai a pau, nā huaʻai a me nā mea kanu ʻai, no ka mea ke kōkua like nei i ka hoʻolōʻihi ʻia a me ka hoʻōla keu o ka pauku koko. Eia kekahi, loaʻa iā lākou nā mea nui a me nā fiber.

Hōʻalo i nā haʻalulu māmā, nā mea e alakaʻi i ke kō o ke koko kiʻekiʻe a ʻoi aku ka nui o nā momona trans-fatty i loaʻa i nā meaʻai wikiwiki a me nā meaʻai ʻē aʻe.

Nā ʻĀina huahana

ʻO ka ʻai ʻai ʻana i nā meaʻai kiʻekiʻe i ka momona ka mea i kōkua lohi i ka hoʻoneʻeneʻe ʻana a hōʻoluʻolu i ke kaumaha pancreatic.

Aia ma lalo kahi papa inoa o nā huahana i ʻae ʻia.

Loaʻa i nā mea kanu nā haʻahaʻa o ka puʻu haʻahaʻa a me nā mea kiʻekiʻe o ka fiber fiber.ka hana ʻana iā lākou i ka meaʻai kūpono loa no nā poʻe e hoʻāʻo ana e kū i kā lākou holi. ʻO nā lau ʻala maikaʻi loa no ka pale ʻana i ka insulin he mau kamato, spinach, cauliflower, nā mea kanu a me ka kāpeti, a me nā mea kanu cruciferous e like me broccoli, cauliflower a me nā pua Brussels.

Aia ka hapa nui o nā huaʻai i kahi nui o nā fiber, nā huaora a me nā minerala. E ho'āʻo e hoʻopau i nā huaʻai e like me nā huaʻala, nā maiʻa, ʻāpala, nā pākeke a me nā hua pā. Hōʻalo i nā wai keuno ka mea hiki ke hoʻāla i ke kō o ke koko me ka paʻakai paʻakai.

Nā ʻōpala āpau

ʻO ka waiwai nui i nā huaora, nā aila, a me nā minerala, he mea maikaʻi loa nā grains a pau no ka poʻe me ka pale ʻana i ka insulin. Manaʻo kekahi poʻe e pono ke pale i nā ʻano o nā pale āpau e pale i ka maʻi maʻi, akā e olakino maikaʻi, ka wai piha, ʻaʻole pono nā kumu o ka mauʻu i mea maikaʻi ʻole no ke kino.

ʻO ka nui o nā mea kanu i loko o kā lākou mea hoʻohui, he palaoa, aʻa a pau a me ka oatmeal, ka palaoa, a me ka laiki.

ʻO ka iʻa nona nā momona fatty omega-3 e hōʻemi i ka hopena o ka maʻi naʻau, ka mea nui no nā poʻe me ka maʻi maʻi. ʻO ka iʻa waiwai nuiʻo Omega-3:

Mai ʻai i nā iʻa iʻa i ka pā!

ʻAʻole hiki ke ʻai ʻia nā meaʻai me ka piʻi ʻana o ka insulin

Pono ʻoe e ʻai i nā meaʻai kūlohelohe a hānai i nā meaʻai i hoʻoiho ʻia.

He mea nui hoʻi a hoʻokuʻu i kēia huahana:

ʻO ka wikiwiki o nā huahana e hoʻopili nui a hoʻonui i ke kō o ke koko.

Hoʻonui kēia i ka ukana i ka pancreas.

Hoʻopau no ka hebedoma a no kēlā me kēia lā

Aia ma lalo kahi papa pākaukau i kēlā me kēia lā i ka meaʻai a ʻae ʻia a me nā mea i kālai ʻia.

Niki a me nā huaʻai (e pili ana i 40 g i kēlā lā)

Lila (e pili ana i 2 punetēpē o kēlā me kēia lā)

ʻO nā mea inu (e pili ana i 2 lita i kēlā lā)

Iʻa (1-2 mau manawa i ka pule, e pili ana i ka 200-250 g)

ʻO ka ʻai a me ka moa (2-3 mau manawa i kahi pule, e pili ana i ka 200-250 g)

Nā ʻaihue: pehea e mālama ai i nā kuko momona no nā sweets?

Inā hoʻoholo ʻoe e lele i kahi warpath me kahi pōloli ʻilihune a makemake ʻoe e hāʻawi i ka hakakā ʻoi aku ka makemake i nā mea aloha, a eia ka mea e kōkua aku ai iā ʻoe:

1. Pepakemake keki pepeke. Hoʻomaopopo ka ipo momona ikaika i ka makemake e ʻai i ka mea momona. Ma ke ala, hoʻopihaʻi i kou mau niho me ka peseleka me nā pale meli e hāʻawi like i ka hopena like!
2. ʻO ka wai inu maʻamau. Kēia i kani paha kēia, akā e mālama i kāu manawa me nā manaʻo. Ke kīwīwī nui ʻana ka ipu wai nui i ka pōloli.
3. E hele. ʻO kekahi o nā kumu nui o nā liko no nā sweets ʻo ke kaumaha. Hiki i kahi hele i hala-hola i ke kahua o kou hale ke kōkua.
4. E hoʻokaʻawale iā ʻoe iho. Kūpono nā poʻe ʻeke mau no loko o kekahi mau minuke. I kēia manawa, pono ʻoe e hoʻāʻo. Aʻohea hoʻi, kāhea aku i kahi hoaaloha a i ʻole ke kaikamahine a kamaʻilio e pili ana i kahi mea mau loa ...)))
5. E hana mua i kahi papa kuhikuhi ma mua. Pono e mālama ma nā huaʻala o nā hua, nā hua a me nā mea kanu.
6. ʻAi ʻia ka protein. i ke ʻano o ka ʻai iʻa, nā iʻa a me nā hua. Hoʻohana ʻia ka Protein i loko o ke kino no ka manawa lōʻihi, ʻo ia ka mea e makemake ʻoe i ka momona aʻe.

No ke aha e hiki ʻole ai ʻoe e hoʻoluhi i ke kaumaha a hoʻohemo i ka hilinaʻi ʻana i ka meaʻai, wahi a kahi mea ʻai meaʻai:

He aha ke kū'ē i ka insulin

ʻO ka paleʻana i ka insulin kahi kūlana i hōʻike ʻia e kahi hōʻemi o ka hōʻeha ʻana o nā pūpuna i nā hopena o ka insulin a me ka hoʻonāwaliwali o nā ʻōnaehana nāwaliwali.

Hoʻohālikelike ʻia ka ʻili o nā ʻili e nā ʻano he nui:

• e hoʻololi i ka hormonal, e like me ka hapai,
• makahiki
• nele i ka hoʻomaʻamaʻa
• maʻi hōʻiliʻili maʻi
• predisposition genetic
• mea inu wai inu
• momona momona.

Loaʻa ka pale kino peripheral i ka hoʻonui ʻia ʻana o ka hana hana insulin. Hoʻokumu ka Hyperinsulinemia e mālama i kahi kao maʻamau o ka glucose i ke koko. ʻAʻole i ʻae ka insulin kiʻekiʻe e wāwahi i ka momona, ʻike ʻia kahi kanaka hānai.

ʻO nā poʻe āpau me nā maʻi endocrine e pono e kiaʻi i ko lākou kaupaona.

Ke hoʻonāukiuki ʻia nei ka hoʻākāka ʻana me nā maʻi penei.

• ke hoʻonui mau nei ka nui koko.
• ulu ka maʻi maʻi
• pili ka ʻili a me nā pancreas.

ʻO ka mālamaʻana i ka maʻi pili i kēia mau hana:

• lilo ka kaumaha
• hōʻole
• hoonui kino,
• lawe ana i ka Metformin.

Ke hala nei i nā hoʻokolohua kūpono (no ke kolamu a me ke kō koko koko) ua hōʻoia ʻia ka hōʻoia ʻana o ka kūleʻa o ka insulin. Ma hope o kēlā, pono ʻoe e hoʻololi koke i kahi meaʻai kūikawā. Ma ke kānāwai, pono i nā mea maʻi e pili pono i kahi papa hana i ko lākou mau ola a pau.

ʻO nā waihona waiwai kai

Hāʻawi i ka meaʻai no ka paleʻana i ka insulin a me ka hoʻōho ʻana a me ka hoʻokaʻawale i nā pakanui o ka paʻakai. Pono ke kau ʻana o ka ʻai a haʻahaʻa-calorie, no laila, ka ʻai ʻana o nā ʻaka holoholona a e hoʻemi pono i nā mea kālai ʻia e hoʻolioli ana, hoʻoneʻe ʻia nā hāmeʻe māmā. Loaʻa nā meaʻai kālai-kalaka i ka momona ʻana ma mua o ka mea momona haʻahaʻa.

ʻO ke kumu o nā meaʻai kūpono e pono ai nā kiki loloa momona, nā huahana wai-momona haʻahaʻa, nā moa, nā iʻa. ʻO ka meaʻai kaiʻo Midiana, aia ka nui o nā lau a me nā huaʻai, ua paʻa pono iā ia iho.

ʻO ka hoʻohanohano ma ka maʻi maʻi - e inu wale i kēlā me kēia lā.

Pono ʻoe e hoʻokaʻawale i nā ʻike kaloli ma waena o nā papaʻai nui: ʻaina awakea - 30%, ʻaina kakahiaka a me ka pāʻina - 25%, mau kīmaka - 10%. Pono e hoʻemi ʻia ka calorie.

I ka wā o kahi meaʻai me ka pale ʻana o ka insulin, pono ia e hoʻopau i ka nui o ka wai, e kaupalena i ka komo ʻana o ka paʻakai. Hoʻomoʻa ʻia ka meaʻai, kālua ʻia a kīleʻa paha. ʻAi pinepine i nā ʻāpana liʻiliʻi. Hoʻopau ʻia nā ʻoki mai ka hele a me ka ʻai i ka pō, ʻo ia ka mea e hōʻoia ai i ka hoʻolilo maikaʻi ʻana.

Ke papa ʻia ʻole nei i ka pōloli.

• kaulike
• hoonui i ka hoʻoliʻiliʻi a me ka lipid metabolism,
• hōʻemi ka paona
• Ua emi ka pale ʻana i ka insulin.

Hoʻokomo ʻia nā pōʻino i ka hōʻino nui ʻana o ka mea paʻa i loko o nā ʻeke a me nā meaʻai i pono ʻole (chip, meaʻai wikiwiki).

Nā huahana GI a me kā lākou heluʻana

ʻO ka ʻai no ka pale ʻana i ka insulin i loaʻa wale i nā huahana nā haʻahaʻa glycemic index. Ke hōʻike nei kēia huaʻala pehea e wāwahi ʻia ka nui o ka maule momoli ma hope o kā lākou hoʻohana (waiwai digital). ʻO ka haʻahaʻa o ka ʻōlelo, ʻoi aku ka maikaʻi. I kekahi manawa hiki iā ʻoe ke hoʻohui i nā huahana me ka hana haʻahaʻa.

Ua māhele ʻia ke kuhikuhi i kēia mau ʻano:

• haʻahaʻa (a hiki i ka 50 PIECES),
• waena (51-70 PIECES),
• kiʻekiʻe (ʻoi aku ma kahi o 71 hana).

ʻO nā huahana me kahi mākaʻi glycemic kiʻekiʻe e hui pū: ka papa ʻaina keʻokeʻo, nā momona, nā ʻuala (pāpaʻa a me ka mashed), ka meli, ka waiū, nā hua momona a me nā mea inu, cereals (pearl barley, semolina, millet), kāloti ʻia, ʻono wai, kalima, zucchini, pia.

Hāʻawi mākou i kahi haʻawina i ka poʻe heluhelu o kā mākou pūnaewele!

ʻO ka awelika glycemic average e: pipi, iʻa, pasta paʻakikī, ʻūʻū a me ka oatmeal, kekahi mau huaʻai (kaʻaina, nā paina, nā pī, nā kelima), nā ʻala ʻāpala, ka melon, nā hua waina a me nā wai ʻoni.

ʻO nā huahana me kahi kuhikuhi glycemic haʻahaʻa: hua huaʻa, ʻai, ke kīwī pākī, nā huaʻai, nā huaʻai ʻole i paʻi ʻia, ʻonaʻeleʻele, nā wai i ʻole ʻia o ka ʻai, nā mea ʻai.

E lilo i ka momona me ka pale ʻana i ka insulin, ua ʻōlelo ʻia e hoʻonohonoho i nā lā wikiwiki i ʻoi aku ma mua o ka manawa o ka hebedoma.

Nā huahana kūʻai

ʻO kaʻai ʻana i nā meaʻai me kahi index glycemic kiʻekiʻe, ʻaʻole ia e hoʻokō i nā hopena i makemake ʻia.

Pākuʻi ʻia nā huahana:

• keʻokeʻo keʻokeʻo
• nā mea ono, nā kekona.
• ʻōpō
• mea momona huahana,
• mea inu momona
• millet, pearl barley, semolina
• pia
• kaʻaila ʻala a me ka beets
• nā kīʻaha i ʻike ʻia ma ke ʻano,
• punawai
• paukō
• momona a me nā mea momona o lākou,
• keʻokeʻo keʻokeʻo
• nā huahana ulaula
• meaʻai kai
• ʻano kālai a ʻokiʻoki ʻia.

Pono e hoʻokaʻawale ʻia ka paʻakai paʻakai.

Nā hiʻohiʻona o nā mea kūpono me ka pale o ka insulin

Hiki i ka emi ʻana o ke kaupaona liʻiliʻi ka mea e hōʻemi ai i ka kū i ka insulin, no laila ke nānā nei ka hapanui o ka mālamaʻai ʻana i ka momona kaumaha, inā loaʻa kekahi.

ʻAno ke kauka ʻōlelo ʻAmelika ʻo Andrew Weil i ka hoʻololi i ka meaʻai a me ka pili i nā postulat e like me kēia i loko o kaʻai.

1) Pono ʻoe e nānā i ka hoʻokomo o ka aʻe. ʻO kahi papa haʻahaʻa o ka momona, ka momona kiʻekiʻe, ka mea maʻamau e ʻāpono ʻia no ke pale ʻana a mālama paha i ka maʻi naʻau, hiki ke hoʻonāukiuki i ka pale ʻana i ka insulin. Ma kahi o ke koho, e pono ke koho i kahi makemake o kahi pāʻina me kahi haʻahaʻa mea haʻahaʻa haʻahaʻa haʻahaʻa, kahi i noho ai lākou he 40-45% wale nō o kēlā me kēia lā calorie intake. Eia kekahi, ʻaʻole pono e hoʻopau i kekahi mau o nā kalāia, akā pono nā pūkū me kahi haʻalulu glycemic haʻahaʻa (i.e. nā mea e hoʻonui mālie i ke kō o ke koko). Pono e makemake i ka makemake i nā meaʻai i haʻahaʻa ma nā hāmeʻe a me ke kiʻekiʻe i ka nui.

ʻO kēia mau huahana me:

• Nā Kuke: kāpeti, kāloti, broccoli, Brussels pua, beets, beans pīpī, spinach, pākana palaka, ʻala maikaʻi, ʻono maikaʻi.
• Kāleka: ʻokiʻoki, kōpaʻa, apricots, kaukū, nā ʻōpala, nā blueberries, ʻī.
• ʻAi, ʻaia: palaoa palaoa, palaoa a pau a me ka palaoa rye, oatmeal "Hercules", buckwheat.
• ʻO nā huaʻala, nā hua, nā hua kanu: soybeans, lentil, pīniu, walnuts, flax hua, mau pāhu pua me ka lālepū hua haneli, hua maka.

2) Me ka kū ʻana o ka pale ʻana i ka insulin, pono ʻoe e hoʻopau i nā momona monounsaturated (30 a 35% o nā kaloli o kēlā me kēia lā) mai nā punahele e like me ka ʻoliva a me ka aila linseed, kiniki a me nā avocados. A pono nā mea momona e like me ka momona momona, ka pata, ka waiū, ka margarine, a me ka pāʻai i ka palena. ʻAʻole pono e hahai i nā kīʻaha haʻahaʻa haʻahaʻa haʻahaʻa, akā pono e kūleʻa nā momona a hoʻopau i ka loli ʻana.

ʻO nā huaʻai ʻai a me nā mea kanu ʻole - indispensable i ka wā e hana ai i ka meaʻai

3) Ke aʻo nei ke kauka i ka ʻai ʻana i nā mea kanu ʻaiʻai ʻole o ka starchy: ʻelima a ʻelima paha lawelawe i ka lā. Koho i nā ʻano mea kanu like i uhi ʻia i ke ʻano piha o nā kala. Eia kekahi, 2 mau lawelawe o nā hua me kahi haʻalulu glycemic haʻahaʻa, e like me nā cherries, grapefruits, apricots a me nā huaʻala, pono e ʻai i kēlā me kēia lā.

4) ʻAi i nā iʻa ʻē aʻe! E koho i ka iʻa mai ke kai anu e loaʻa ai ka nui o ke olakino omega-3 momona, e like me ka salmon, salmon, a me nā sardines. Kōkua nā Omega-3 e hoʻomaikaʻi i ka hopena anti-inflammatory o ka insulin, a hoʻomaikaʻi pū kekahi i ka pane ʻana o nā cell i ka hormone.

Hōʻike ʻia ka Salmon a me ka trout no ka pale ʻana i ka insulin

5) ʻAi pinepine a ma nā ʻāpana liʻiliʻi. E kōkua kēia meaʻai i ka mālama ʻana o ke kō i ke kō a hiki i ke ao, me ka hoʻopalike ʻana i nā insulin i ka hoʻokō.

Hōʻikeʻike laʻalani no ka pale ʻana i ka insulin

Hoʻokomo ʻia ka waihona kaloli o ka mahele ma lalo o ka ʻāpana, mai 1500 a 1800 kcal i kēlā me kēia lā.

ʻAina kakahiaka: 1 kīwī oatmeal, 0,5 kīpē hua, 100 gr. moʻo moa ʻaina ʻawaʻawa.

Mai Koko: ʻeleʻele, ʻāpiki a i ʻole 2-3 tangerines.

ʻAina awakea: 100-120 gr. kaona moa keʻokeʻo (hiki iā ʻoe ke kulu i ka moa inā ʻaʻohe ʻāʻī) a i ʻole iʻa i ke kai anuanu (salmon, trout, pink salmon, horse mackerel), kahi mea kanu kuke ʻia i ʻaila me ka 1-2 teaspoons o ka ʻoliva a i ʻole ʻaina linseed, greens (salad, spinach, etc.) , he pā liʻiliʻi o nā pīni a i ʻole nā ​​lentil (hiki ke hoʻololi iā ia me ka loko o ka buckwheat).

Mai Koko: kahi huaʻō

Kai ʻaina: 150 kalaha o ka moa palaoa a i ʻole salmon, kahi kīpī o nā lau i ʻai ʻia me ka 1 punetē o ka ʻaila ʻoliva, nā mea kanu, ka hapalua o ke kīʻaha ʻala.

Mai Koko: 30 gr ʻāmaʻi a i ʻole nā ​​ʻōmole.

Pono nō hoʻi e hoʻomanaʻo pono ʻoe e inu i ka 2-3 lita o ka wai i kēlā me kēia lā.

He punahele ka nui o ka moa, akā pono e mahu.

Nā mea waiora a me nā mea hoʻohuoi mineral no ka pale ʻana i ka insulin

1. Coenzyme Q10(CoQ10). Hoʻokomo ke antioxidant ikaika, CoQ10 i ke olakino olakino ma o ka pale ʻana i ka hopena o ka hāpoka o ka cholesterol maikaʻi ʻole. Dosisage: 90-120 mg i kēlā me kēia lā, ʻoi aku ka maikaʻi me nā mea momona.
2. ʻApau lipoic Alpha. Hoʻomaikaʻi kēia antioxidant i ka pane o ka cell i ka insulin a hiki ke kōkua i ka hoʻopaʻa ʻana i ke kō koko. Nā palapala: mai 100 a 400 mg i kēlā me kēia lā.
3. Hoʻolilo ʻO nā lā kiʻekiʻe o ka insulin a me ke kō o ke koko e nānā pinepine ʻia i nā kānaka me nā haʻahaʻa o nā magnesium i loko o ke kaila koko. Ua hōʻike ʻia nā mea hoʻohui o Magnesium e hoʻonui ai i ka pale ʻana i ka insulin i nā hoʻopaʻa ʻana holoholona. Dosisage: 100-400 mg i kēlā me kēia lā. Lawe iā Magnesium Citrate a i o Chelate a i ʻole Glycinate Mage.Mai lawe i ka oxide magnesium.
4. Kālā. Mālama kēia minerelo e hoʻomau i ke kōʻai koko, hiki ke hoʻomaikaʻi i ka paukū o nā lipia serum, a kōkua pū i ke kino i ka hoʻohana ʻana i ka glucose a hoʻā ka momona. ʻO ka palapala maikaʻi e hoʻohana ai ʻo GTF Chromium), dosage: 1000 mcg i kēlā me kēia lā.

Kalepona Inulin / Health Center Dr. Andrew Weil's