Njira 14 Zachilengedwe Zokuthandizira Kusamala Kwambiri Kwa Insulini

Zamkati

• 1. Muzigona Mokwanira
• 2. Chitani Zochita Zambiri
• 3. Kuchepetsa Kupanikizika
• 4. Kutaya Mapaundi Ochepa
• 5. Idyani CHIKWANGWANI More sungunuka
• 6. Onjezerani Zipatso ndi Masamba Okongola Kwambiri Pazakudya Zanu
• 7. Onjezerani Zitsamba ndi Zonunkhira M'maphikidwe Anu
• 8. Onjezani Chitsulo cha Sinamoni
• 9. Imwani Tiyi Wobiriwira Wambiri
• 10. Yesani Apple Cider Viniga
• 11. Dulani Carbs
• 12. Pewani Mafuta a Trans
• 13. Chepetsani Kudya kwanu kwa Zakudya Zowonjezera
• 14. Yesani Supplement
• Mfundo Yofunika Kwambiri

Insulini ndi mahomoni ofunikira omwe amalamulira shuga lanu lamagazi.

Amapangidwa m'matumba anu ndipo amathandizira kusuntha shuga m'magazi anu kupita m'maselo anu kuti musungidwe. Maselo akamagonjetsedwa ndi insulin, sangathe kugwiritsa ntchito insulini moyenera, ndikusiya shuga wambiri wamagazi.

Pancreas yanu ikamva shuga wambiri wamagazi, imapangitsa insulini yambiri kuthana ndi kukana ndikuchepetsa shuga wamagazi.

Popita nthawi, izi zimatha kuthetsa kapamba wamaselo opanga insulin, omwe amapezeka mu mtundu wachiwiri wa shuga. Komanso, shuga wambiri m'magazi atha kuwononga mitsempha ndi ziwalo.

Muli pachiwopsezo chachikulu chotsutsana ndi insulin ngati muli ndi prediabetes kapena mbiri ya banja yamtundu wa 2 shuga, komanso ngati ndinu onenepa kwambiri kapena onenepa kwambiri.

Kuzindikira kwa insulin kumatanthauza momwe maselo anu amamvera insulini. Kuthandiza kungakuthandizeni kuchepetsa kukana kwa insulin komanso chiopsezo cha matenda ambiri, kuphatikiza matenda ashuga.

Nazi njira 14 zachilengedwe, zothandizidwa ndi sayansi zokulitsa chidwi chanu cha insulin.

1. Muzigona Mokwanira

Kugona bwino usiku ndikofunikira pa thanzi lanu.

Mosiyana ndi izi, kusowa tulo kumatha kukhala kovulaza ndikuwonjezera chiopsezo chanu chotenga matenda, matenda amtima komanso matenda ashuga amtundu wa 2 (,).

Kafukufuku wambiri adalumikizanso kuti kugona pang'ono kumachepetsa chidwi cha insulin (,).

Mwachitsanzo, kafukufuku wina mwa odzipereka asanu ndi anayi athanzi adapeza kuti kugona maola anayi okha usiku umodzi kumachepetsa mphamvu ya insulin ndikumatha kuwongolera shuga wamagazi, poyerekeza ndi kugona maola asanu ndi atatu ndi theka ().

Mwamwayi, kugona tulo tofa nato kumatha kusintha zomwe zimachitika chifukwa cha kugona tulo kwa insulin kukana ().

Kusowa tulo kumatha kuwononga thanzi lanu ndipo kumawonjezera kukana kwa insulin. Kukonzekera kugona tulo kumathandizira kusintha zotsatira zake.

2. Chitani Zochita Zambiri

Kuchita masewera olimbitsa thupi nthawi zonse ndi imodzi mwanjira zabwino kwambiri zowonjezera chidwi cha insulin.

Zimathandizira kusunthira shuga m'minyewa yosungira ndikulimbikitsa kuwonjezeka kwakanthawi kwakumverera kwa insulin, komwe kumatenga maola 2-48, kutengera zolimbitsa thupi ().

Mwachitsanzo, kafukufuku wina anapeza kuti mphindi 60 pa njinga pamakina othamanga kwambiri zimakulitsa mphamvu ya insulin kwa maola 48 pakati pa odzipereka athanzi ().

Kukaniza maphunziro kumathandizanso kukulitsa chidwi cha insulin.

Kafukufuku wambiri apeza kuti kumawonjezera chidwi cha insulin pakati pa abambo ndi amai omwe ali ndi matenda a shuga kapena alibe (, 9,,,,,).

Mwachitsanzo, kafukufuku wa amuna onenepa kwambiri omwe ali ndi matenda a shuga komanso opanda matenda opezeka ndi shuga adapeza kuti ophunzira atachita maphunziro osagwirizana pakadutsa miyezi itatu, chidwi chawo cha insulin chimakula, osadalira zinthu zina monga kuonda ().

Ngakhale maphunziro a aerobic ndi kukana kumawonjezera chidwi cha insulin, kuphatikiza zonse zomwe mumachita nthawi zonse kumawoneka ngati kothandiza kwambiri (,,).

Kuphunzitsa kochita masewera olimbitsa thupi komanso kukana kumatha kuthandizira kukulitsa chidwi cha insulin, koma kuwaphatikiza pantchito yanu kumawoneka kothandiza kwambiri.

3. Kuchepetsa Kupanikizika

Kupsinjika kumakhudza kuthekera kwa thupi lanu kuwongolera shuga wamagazi.

Imalimbikitsa thupi kuti lipite mu "nkhondo yolimbana-kapena-kuthawa", yomwe imathandizira kupanga mahomoni opsinjika monga cortisol ndi glucagon.

Mahomoniwa amawononga glycogen, mtundu wa shuga wosungidwa, kukhala shuga, womwe umalowa m'magazi anu kuti thupi lanu lizigwiritsa ntchito ngati mphamvu.

Tsoka ilo, kupanikizika kosalekeza kumapangitsa kuchuluka kwamahomoni opsinjika kwambiri, kumapangitsa kuwonongeka kwa michere ndikuwonjezera shuga wamagazi ().

Mahomoni opanikizika amathandizanso kuti thupi likhale losagwirizana ndi insulin. Izi zimalepheretsa kuti zakudya zisungidwe ndipo zimawapangitsa kupezeka m'magazi kuti agwiritse ntchito mphamvu (,).

M'malo mwake, kafukufuku wambiri apeza kuti kuchuluka kwama mahomoni opsinjika kumachepetsa chidwi cha insulin (,).

Izi zitha kukhala zofunikira kwa makolo athu, omwe amafunikira mphamvu zowonjezera kuti achite ntchito zopulumutsa moyo. Komabe, kwa anthu masiku ano omwe ali ndi nkhawa yayikulu, kuchepa kwa chidwi cha insulin kumatha kukhala kovulaza.

Zochita monga kusinkhasinkha, kuchita masewera olimbitsa thupi komanso kugona ndi njira zabwino zothandiza kukulitsa chidwi cha insulin pochepetsa kupsinjika (,,).

Kupsinjika kopitilira kumalumikizidwa ndi chiopsezo chachikulu cha kukana kwa insulin. Kusinkhasinkha, kuchita masewera olimbitsa thupi komanso kugona ndi njira zabwino zothandiza kuchepetsa nkhawa.

4. Kutaya Mapaundi Ochepa

Kulemera kwambiri, makamaka m'mimba, kumachepetsa mphamvu ya insulin komanso kumawonjezera chiopsezo cha mtundu wachiwiri wa shuga.

Mafuta am'mimba amatha kuchita izi m'njira zambiri, monga kupanga mahomoni omwe amalimbikitsa kukana kwa insulin m'minyewa ndi chiwindi.

Kafukufuku wambiri amathandizira kulumikizana pakati pamafuta ochulukirapo m'mimba ndikuchepetsa mphamvu ya insulin (, 25,).

Mwamwayi, kuchepa thupi ndi njira yothandiza yochepetsera mafuta m'mimba ndikuwonjezera mphamvu ya insulin. Zingachepetsenso chiopsezo cha mtundu wachiwiri wa shuga ngati muli ndi matenda a shuga.

Mwachitsanzo, kafukufuku ku Yunivesite ya Johns Hopkins adapeza kuti anthu omwe ali ndi ma prediabetes omwe adataya 5-7% ya kulemera kwawo konse miyezi isanu ndi umodzi adachepetsa chiopsezo chawo cha mtundu wa 2 shuga ndi 54% pazaka zitatu zotsatira ().

Mwamwayi, pali njira zambiri zochepetsera thupi kudzera m'zakudya, masewera olimbitsa thupi komanso kusintha kwa moyo.

Kulemera kwambiri, makamaka m'mimba, kumachepetsa chidwi cha insulin. Kuchepetsa thupi kumatha kukulitsa chidwi cha insulin ndipo kumalumikizidwa ndi chiopsezo chochepa cha matenda ashuga.

5. Idyani CHIKWANGWANI More sungunuka

CHIKWANGWANI akhoza kugawidwa m'magulu awiri yotakata - sungunuka ndi insoluble.

Zida zosasunthika nthawi zambiri zimakhala ngati othandizira kuti athandizire chopondapo kupyola matumbo.

Pakadali pano, CHIKWANGWANI chosungunuka chimathandizira pazinthu zambiri zomwe zimalumikizidwa ndi fiber, monga kutsitsa cholesterol komanso kuchepetsa kudya (,).

Kafukufuku wambiri apeza kulumikizana pakati pazakudya zosungunuka kwambiri komanso kuchuluka kwa insulin kukhudzidwa (,,,).

Mwachitsanzo, kafukufuku mu azimayi 264 adapeza kuti omwe amadya michere yosungunuka kwambiri amakhala ndi otsika kwambiri a insulini ().

Zida zosungunuka zimathandizanso kudyetsa mabakiteriya ochezeka m'matumbo mwanu, omwe amalumikizidwa ndi kuchuluka kwa insulin (,, 36).

Zakudya zomwe zimakhala ndi zinthu zosungunuka kwambiri zimaphatikizanso nyemba, oatmeal, mbewu za fulakesi, masamba monga zipatso za Brussels ndi zipatso ngati malalanje.

Kudya michere yosungunuka kumakhala ndi maubwino ambiri azaumoyo ndipo kwalumikizidwa ndikuwonjezera chidwi cha insulin. Zimathandizanso kudyetsa mabakiteriya ochezeka m'matumbo mwanu.

6. Onjezerani Zipatso ndi Masamba Okongola Kwambiri Pazakudya Zanu

Zipatso ndi ndiwo zamasamba sizopatsa thanzi zokha, zimathandizanso kuti mukhale ndi thanzi labwino.

Makamaka, zipatso ndi ndiwo zamasamba zokongola zimakhala ndi mankhwala ambiri omwe ali ndi antioxidant ().

Antioxidants amamanga ndikuchepetsa ma molekyulu otchedwa radicals aulere, omwe amatha kuyambitsa kutupa koopsa mthupi lonse ().

Kafukufuku wambiri apeza kuti kudya chakudya chokhala ndi mankhwala ophatikizika kumalumikizidwa ndi kukhudzika kwa insulin (, 40, 41,).

Mukakhala ndi zipatso m'zakudya zanu, gwiritsitsani kukula kwa magawo azocheperako ndikuchepetsa kudya kwanu mpaka zidutswa ziwiri kapena zochepa pakukhala ndi ma 2-5 servings patsiku.

Zipatso ndi ndiwo zamasamba zokhala ndi mitundu yambiri yazomera zomwe zimathandizira kukulitsa chidwi cha insulin. Koma samalani kuti musadye zipatso zochuluka nthawi imodzi, chifukwa mitundu ina imakhala ndi shuga wambiri.

7. Onjezerani Zitsamba ndi Zonunkhira M'maphikidwe Anu

Zitsamba ndi zonunkhira zinagwiritsidwa ntchito ngati mankhwala nthawi yayitali asanayambe kuphika.

Komabe, sizinali mpaka zaka makumi angapo zapitazi pamene asayansi anayamba kufufuza za katundu wawo wolimbikitsa thanzi.

Zitsamba ndi zonunkhira kuphatikizapo fenugreek, turmeric, ginger ndi adyo zawonetsa zotsatira zabwino zowonjezera kukhudzidwa kwa insulin.

• Mbewu za fenugreek: Amakhala ndi michere yambiri yosungunuka, yomwe imathandizira kuti insulini ikhale yothandiza kwambiri.Kudya kwathunthu, monga chotupitsa kapena kuphika buledi kumathandizira kuwonjezera kuchuluka kwa shuga wamagazi komanso chidwi cha insulin (,,).
• Mphepo: Ili ndi chinthu chogwira ntchito chotchedwa curcumin, chomwe chimakhala ndi antioxidant komanso anti-inflammatory properties. Zikuwoneka kuti zimawonjezera chidwi cha insulin pochepetsa mafuta aulere ndi shuga m'magazi (,).
• Ginger: Izi zonunkhira zotchuka zimalumikizidwa ndi kuchuluka kwa chidwi cha insulin. Kafukufuku apeza kuti gawo lake logwira ntchito la gingerol limapangitsa kuti ma receptors a shuga azipezekanso, ndikuwonjezera shuga ().
• Adyo: M'maphunziro azinyama, adyo amawoneka kuti akupititsa patsogolo kutsekemera kwa insulin ndikukhala ndi ma antioxidant omwe amachulukitsa chidwi cha insulin (,,, 52).

Zotsatira izi za zitsamba ndi zonunkhira zikulonjeza. Komabe, kafukufuku wambiri mderali ndi waposachedwa ndipo adachitidwa munyama. Maphunziro aumunthu amafunikira kuti tifufuze ngati zitsamba ndi zonunkhira zimathandizanso chidwi cha insulin.

Garlic, fenugreek, turmeric ndi ginger zitha kuwonjezera chidwi cha insulin. Kafukufuku yemwe wachitika kumbuyo kwawo ndi waposachedwa, chifukwa chake maphunziro ena amafunikira asanapange mayankho olimba.

8. Onjezani Chitsulo cha Sinamoni

Sinamoni ndi zonunkhira zokoma zomwe zimakhala ndi mankhwala obzala.

Amadziwikanso ndi kuthekera kwake kochepetsa shuga wamagazi ndikuwonjezera mphamvu ya insulin ().

Mwachitsanzo, kusanthula meta kamodzi komwe kunapezeka kumamwa supuni 1 / 2-3 (1-6 magalamu) a sinamoni tsiku ndi tsiku amachepetsa kwambiri magawidwe ashuga amafupikitsa komanso ataliatali ().

Kafukufuku akuwonetsa kuti sinamoni imapangitsa chidwi cha insulini pothandiza othandizira ma glucose m'maselo amtundu kuti azitha kupezeka komanso ogwira ntchito potumiza shuga m'maselo (,).

Chosangalatsa ndichakuti, kafukufuku wina apeza kuti sinamoni imakhala ndi zinthu zomwe zimatha kutengera insulini ndikuchita mwachindunji pamaselo (,).

Sinamoni imatha kuthandizira kukulitsa chidwi cha insulin powonjezera mayendedwe a shuga m'maselo ndipo amatha kutsanzira insulin kuti iwonjezere shuga m'mwazi.

9. Imwani Tiyi Wobiriwira Wambiri

Tiyi wobiriwira ndi chakumwa chabwino pa thanzi lanu.

Ndichisankho chabwino kwa anthu omwe ali ndi matenda a shuga amtundu wa 2 kapena omwe ali pachiwopsezo. Kafukufuku wambiri apeza kuti kumwa tiyi wobiriwira kumatha kuwonjezera chidwi cha insulin ndikuchepetsa shuga m'magazi (,).

Mwachitsanzo, kuwunika kwa kafukufuku 17 kudafufuza zotsatira za tiyi wobiriwira pa shuga wamagazi komanso kuzindikira kwa insulin.

Idapeza kuti kumwa tiyi wobiriwira kumachepetsa kwambiri kusala kwa magazi m'magazi ndikuwonjezera mphamvu ya insulin ().

Izi zopindulitsa za tiyi wobiriwira zitha kukhala chifukwa cha mphamvu yake ya antioxidant epigallocatechin gallate (EGCG), yomwe maphunziro ambiri apeza kuti imakulitsa chidwi cha insulin (62,,).

Kumwa tiyi wobiriwira kumathandizira kukulitsa chidwi chanu cha insulin komanso thanzi lanu. Kuwonjezeka kwa chidwi cha insulin chokhudzana ndi tiyi wobiriwira kumatha kukhala chifukwa cha antioxidant epigallocatechin gallate.

10. Yesani Apple Cider Viniga

Viniga ndi madzi osunthika. Mutha kuyeretsa ndi iyo kapena kuigwiritsa ntchito ngati chosakaniza mu zakudya, kuwonjezera pazogwiritsa ntchito zina zambiri.

Ndichinthu chofunikira kwambiri mu viniga wa apulo cider, chakumwa chotchuka kwambiri pagulu lachilengedwe.

Viniga angathandize kuwonjezera chidwi cha insulin pochepetsa shuga wamagazi ndikuwonjezera mphamvu ya insulin (,).

Zikuwonekeranso kuti zimachedwetsa m'mimba kutulutsira chakudya m'matumbo, ndikupatsa thupi nthawi yambiri yolowetsa shuga m'magazi ().

Kafukufuku wina adawonetsa kuti kumwa vinyo wosasa wa apulo cider kumawonjezera mphamvu ya insulin ndi 34% panthawi ya chakudya chambiri cha carb mwa anthu omwe anali osagwiritsa ntchito insulin komanso 19% mwa anthu omwe ali ndi matenda a shuga achiwiri (68).

Viniga akhoza kuthandizira kukulitsa chidwi cha insulin pokweza mphamvu ya insulin ndikuchepetsa kutulutsidwa kwa chakudya m'mimba kuti ipatse insulini nthawi yambiri yochitira.

11. Dulani Carbs

Carbs ndiye chinthu chachikulu chomwe chimapangitsa kuti magazi azisungunuka.

Thupi likagaya carbs mu shuga ndikuutulutsa m'magazi, kapamba amatulutsa insulini yotengera shuga kuchokera m'magazi kupita m'maselo.

Kuchepetsa kudya kwa carb kungathandize kukulitsa chidwi cha insulin. Izi ndichifukwa choti zakudya zamafuta ambiri zimakonda kuyambitsa zisonga mumtsuko wamagazi, zomwe zimakakamiza kwambiri kapamba kuchotsa shuga m'magazi (, 70).

Kufalitsa chakudya chanu cha carb mofanana tsiku lonse ndi njira ina yowonjezera kukhudzidwa kwa insulin.

Kudya magawo ang'onoang'ono a carbs nthawi zonse tsiku lonse kumapatsa thupi shuga wochepa pakudya kulikonse, zomwe zimapangitsa kuti ntchito ya insulini ikhale yosavuta. Izi zimathandizidwanso ndikufufuza komwe kumawonetsa kuti kudya pafupipafupi kumathandizira chidwi cha insulin ().

Mtundu wa carbs omwe mumasankha ndiwofunikanso.

Ma carbs otsika-glycemic index (GI) ndi abwino kwambiri, chifukwa amachepetsa kutulutsa shuga m'magazi, ndikupatsa insulini nthawi yambiri yogwira bwino ntchito (72).

Mafuta a Carb omwe ndi otsika-GI amaphatikizapo mbatata, mpunga wofiirira, quinoa ndi mitundu ina ya oatmeal.

Kudya ma carbs ochepa, kufalitsa chakudya chanu cha carb tsiku lonse ndikusankha ma carb otsika-GI ndi njira zabwino zowonjezera chidwi cha insulin.

12. Pewani Mafuta a Trans

Ngati pali chilichonse choyenera kuchotseratu pachakudya chanu, ndi mafuta opangira.

Mosiyana ndi mafuta ena, samapereka zabwino zathanzi ndikuwonjezera chiopsezo cha matenda ambiri (,).

Umboni wokhudzana ndi kuchuluka kwamafuta opitilira muyeso pa kukana kwa insulin ukuwoneka ngati wosakanikirana. Maphunziro ena aumunthu awona kuti ndizovulaza, pomwe ena alibe ().

Komabe, kafukufuku wazinyama wapereka umboni wamphamvu wolumikiza kuchuluka kwamafuta osakanikirana ndi kuchepa kwa shuga m'magazi komanso kukana kwa insulin (,,).

Chifukwa zomwe zapezazi ndizosakanikirana ndi maphunziro aumunthu, asayansi sanganene momveka bwino kuti kudya mafuta opangira ma transges kumawonjezera kukana kwa insulin. Komabe, ndizoopsa kwa matenda ena ambiri, kuphatikizapo matenda a shuga, choncho ndi ofunika kuwapewa.

Zakudya zomwe zimakhala ndi mafuta osakaniza amaphatikizapo ma pie, ma donuts ndi zakudya zachangu. Mafuta opangira zochita kupanga amapezeka mu zakudya zosinthidwa kwambiri.

Mwamwayi, mu 2015 US Food and Drug Administration (FDA) idalengeza kuti mafuta osagwiritsidwa ntchito ndi osayenera kudya. Inapatsa opanga zakudya zaka zitatu kuti pang'onopang'ono achotse mafuta opangira zakudya zawo kapena akalembetse kuvomerezedwa ().

Kulumikizana pakati pa mafuta opangira mafuta ndi kukana kwa insulin kulimba kwambiri pamaphunziro a nyama kuposa maphunziro aumunthu. Komabe, ndibwino kuwapewa chifukwa amachulukitsa chiopsezo cha matenda ena ambiri.

13. Chepetsani Kudya kwanu kwa Zakudya Zowonjezera

Pali kusiyana kwakukulu pakati pa shuga wowonjezera ndi masoka achilengedwe.

Shuga wachilengedwe amapezeka m'magwero monga zomera ndi ndiwo zamasamba, zonse zomwe zimapereka zakudya zina zambiri.

Komanso, shuga wowonjezera amapezeka muzakudya zopangidwa kwambiri. Mitundu ikuluikulu iwiri ya shuga yomwe imawonjezeredwa panthawi yopanga ndi madzi a chimanga a fructose komanso shuga wapa tebulo, wotchedwanso sucrose.

Zonsezi zili ndi 50% fructose.

Kafukufuku wambiri apeza kuti kudya kwambiri kwa fructose kumatha kukulitsa kukana kwa insulin pakati pa anthu omwe ali ndi matenda ashuga (,,, 83).

Zotsatira za fructose pakulimbana ndi insulin zikuwonekeranso kuti zimakhudza anthu omwe alibe matenda ashuga, monga akunenedwa posanthula maphunziro a 29 kuphatikiza onse 1,005 abwinobwino komanso onenepa kwambiri kapena onenepa kwambiri.

Zomwe apezazi zikuwonetsa kuti kudya fructose yambiri m'masiku ochepera 60 kumawonjezera kukana kwa chiwindi cha insulin, osadalira kuchuluka kwa kalori ().

Zakudya zomwe zimakhala ndi shuga wambiri wochulukirapo zimakhalanso ndi fructose. Izi zimaphatikizapo maswiti, zakumwa zotsekemera ndi shuga, makeke, ma cookie ndi mitanda.

Kulowa kwambiri kwa fructose kumalumikizidwa ndi chiopsezo chachikulu chotsutsana ndi insulin. Zakudya zomwe zimakhala ndi shuga wochulukirapo zimakhalanso ndi fructose.

14. Yesani Supplement

Lingaliro lakumwa zowonjezerako zachilengedwe kuti muwonjezere chidwi chanu cha insulin ndichatsopano.

Zowonjezera zosiyanasiyana zimatha kuwonjezera chidwi cha insulin, koma chromium, berberine, magnesium ndi resveratrol zimathandizidwa ndi umboni wosasinthasintha.

• Chromium: Mchere womwe umakhudzidwa ndi mafuta a carb ndi mafuta. Kafukufuku apeza kuti kumwa chromium picolinate supplements mu 200-1,000 mcg kumatha kuthandizira kuthekera kwa ma insulin receptors kuti achepetse shuga wamagazi (,,, 88).
• Mankhwala enaake a: Mchere womwe umagwira ntchito ndi insulin receptors kuti asunge shuga wamagazi. Kafukufuku apeza kuti magnesium yotsika m'magazi imalumikizidwa ndi insulin kukana. Kutenga magnesium kumathandizira kukulitsa chidwi cha insulin (,,,,).
• Chitsamba Molekyulu wazomera wotengedwa kuzitsamba zosiyanasiyana kuphatikiza chomeracho Berberis. Zotsatira zake pa insulin sizidziwika kwenikweni, koma kafukufuku wina apeza kuti kumawonjezera chidwi cha insulin ndikuchepetsa shuga m'magazi (,,,).
• Zowonjezera: Polyphenol yomwe imapezeka pakhungu la mphesa zofiira ndi zipatso zina. Itha kukulitsa chidwi cha insulin, makamaka kwa iwo omwe ali ndi matenda amtundu wa 2, koma magwiridwe ake samamveka bwino (,).

Monga momwe zilili ndi zowonjezera zonse, pali chiopsezo kuti atha kulumikizana ndi mankhwala omwe muli nawo. Ngati simukudziwa, ndibwino kuti mufunsane ndi dokotala musanayambe kuwamwa.

Chromium, berberine ndi magnesium zowonjezera zimalumikizidwa ndi kuchuluka kwa chidwi cha insulin. Resveratrol imawoneka kuti imakulitsa chidwi cha insulin, makamaka pakati pa anthu omwe ali ndi matenda amtundu wa 2.

Mfundo Yofunika Kwambiri

Insulini ndi mahomoni ofunikira omwe ali ndi maudindo ambiri mthupi.

Kukhudzidwa kwa insulin mukatsika, kumakakamiza kapamba wanu kuti achulukitse kupanga kwa insulin kuti athetse shuga m'magazi anu.

Kuchepetsa mphamvu ya insulin kumathandizanso kuti shuga azikhala ndi magazi ambiri, omwe amaganiza kuti amachulukitsa chiopsezo cha matenda ambiri, kuphatikizapo matenda ashuga komanso matenda amtima.

Mwamwayi, pali zinthu zambiri zomwe mungachite kuti muwonjezere chidwi chanu cha insulin.

Yesani ena mwa malingaliro m'nkhaniyi kuti mukulitse chidwi chanu cha insulin ndikuchepetsa chiopsezo cha matenda.