Hanyar Hanyar Hanyar 14 don Inganta Hasken insulin

Wadatacce

• 1. Samun Karin Barci
• 2. Motsa Jiki
• 3. Rage Damuwa
• 4. Rasa Kadan Kadan
• 5. Ku fi cin Fiber mai narkewa
• 6. Moreara Frua Fruan 'ya'yan itace da kayan lambu masu launuka masu yawa a cikin abincinku
• 7. Sanya Ganye da kayan yaji a girkinki
• 8. Add din Tsamiya na Kirfa
• 9. Yawan Shan Ganyen Shayi
• 10. Gwada Apple Cider Vinegar
• 11. Yankewa Akan Kananan Yara
• 12. Guji Trans Fats
• 13. Rage Shan Abincin da Aka Saka
• 14. Gwada kari
• Layin .asa

Insulin wani muhimmin hormone ne wanda ke sarrafa matakan sukarin jininka.

Anyi shi a cikin gwaiwa kuma yana taimakawa motsa sikari daga jininka zuwa cikin ƙwayoyinku don adanawa. Lokacin da ƙwayoyin ke da ƙarfin insulin, ba za su iya yin amfani da insulin yadda ya kamata ba, suna barin sukarin jininka da yawa.

Lokacin da cutar sanyin jikinku ta hango hawan jini, yana sanya karin insulin don shawo kan juriya da kuma rage yawan jinin ku.

Bayan lokaci, wannan na iya rage ƙoshin ƙwai na ƙwayoyin da ke samar da insulin, wanda ya zama ruwan dare a cikin irin ciwon sukari na 2. Hakanan, dogon hawan jini na iya lalata jijiyoyi da gabobi.

Kuna cikin haɗarin juriya na insulin idan kuna da prediabetes ko tarihin iyali na ciwon sukari na 2, da kuma idan kuna da nauyi ko kiba.

Sashin hankali na insulin yana nufin yadda ƙwayoyinku ke karɓar insulin. Inganta shi zai iya taimaka muku rage haɓakar insulin da haɗarin cututtuka da yawa, gami da ciwon sukari.

Anan akwai hanyoyi na 14, hanyoyin tallafawa kimiyya don haɓaka ƙwarewar insulin.

1. Samun Karin Barci

Barcin dare yana da mahimmanci ga lafiyar ka.

Sabanin haka, rashin bacci na iya zama mai cutarwa kuma ya ƙara haɗarin kamuwa da ku, cututtukan zuciya da kuma buga ciwon sukari na 2 (,).

Yawancin karatu sun haɗa da rashin bacci mai kyau don rage ƙwarewar insulin (,).

Misali, wani bincike daya gudana a cikin masu sa kai guda tara masu lafiya sun gano cewa yin bacci na awanni hudu kawai a dare daya ya rage karfin insulin da ikon daidaita suga, idan aka kwatanta da yin bacci na awa takwas da rabi ().

An yi sa'a, kamawa kan rasa bacci na iya sake sakamakon tasirin rashin bacci a kan juriya na insulin ().

Rashin barci na iya cutar da lafiyar ku kuma na iya ƙara haɓakar insulin. Yin gyara don ɓataccen bacci na iya taimakawa wajen sauya tasirinsa.

2. Motsa Jiki

Motsa jiki na yau da kullun shine ɗayan mafi kyawun hanyoyi don haɓaka ƙwarewar insulin.

Yana taimakawa motsa sukari a cikin tsokoki don adanawa da haɓaka haɓakawa nan da nan cikin ƙwarewar insulin, wanda ke ɗaukar awanni 2-48, gwargwadon aikin ().

Misali, wani bincike ya gano cewa mintina 60 na yin keke a kan mashin a tsaka-tsakin gudu ya kara karfin insulin na awanni 48 tsakanin masu aikin sa kai na lafiya ().

Har ila yau, horo na juriya na taimakawa haɓaka ƙwarewar insulin.

Yawancin karatu sun gano cewa ya haɓaka ƙwarewar insulin tsakanin maza da mata tare da ko ba tare da ciwon sukari ba (, 9,,,,,).

Misali, wani bincike na maza masu kiba da kuma ba tare da ciwon sukari ba ya gano cewa lokacin da mahalarta suka yi atisayen juriya a tsawon watanni uku, halayyar insulin ta karu, ba tare da wasu dalilai ba kamar rage nauyi ().

Duk da yake duka motsawar motsa jiki da horon juriya suna haɓaka ƙwarewar insulin, haɗuwa duka a cikin aikinku ya zama mafi inganci (,,).

Aerobic da kuma juriya horo na iya taimakawa ƙara ƙwarewar insulin, amma haɗuwa da su a cikin motsa jiki yana da alama mafi tasiri.

3. Rage Damuwa

Danniya na shafar ikon jikinka na daidaita sukarin jini.

Yana ƙarfafa jiki ya shiga cikin yanayin “yaƙin-ko-tashi,” wanda ke ƙarfafa samar da homonin damuwa kamar cortisol da glucagon.

Waɗannan homonikan suna rarraba glycogen, wani nau'i na sukari da aka adana, zuwa cikin glucose, wanda ke shiga cikin jininka don jikinka yayi amfani da shi azaman tushen kuzari mai sauri.

Abin takaici, ci gaba da damuwa yana sanya matakan damuwa na hormone mai girma, yana kara narkewar abinci da kara sukarin jini ().

Hakanan hormones na damuwa suna sa jiki ya zama mai saurin insulin. Wannan yana hana adana abubuwa masu gina jiki kuma yana sanya su a cikin hanyoyin jini don amfani dasu don kuzari (,).

A hakikanin gaskiya, yawancin karatu sun gano cewa yawan matakan damuwa na rage tasirin insulin (,).

Wannan aikin na iya zama da amfani ga kakanninmu, waɗanda suke buƙatar ƙarin kuzari don aiwatar da ayyukan kiyaye rayuwa. Koyaya, ga mutanen yau waɗanda ke cikin matsanancin damuwa, rage ƙwarewar insulin na iya zama cutarwa.

Ayyuka kamar tunani, motsa jiki da bacci sune manyan hanyoyi don taimakawa ƙara ƙwarewar insulin ta rage damuwa (,,).

Matsalar da ke faruwa tana da alaƙa da haɗarin haɓakar insulin. Nuna tunani, motsa jiki da bacci sune manyan hanyoyi don taimakawa rage damuwa.

4. Rasa Kadan Kadan

Yawan nauyi, musamman a yankin ciki, yana rage karfin insulin kuma yana kara barazanar kamuwa da ciwon sukari na 2.

Ciki mai ciki na iya yin hakan ta hanyoyi da yawa, kamar yin homon ɗin da ke inganta haɓakar insulin a cikin tsokoki da hanta.

Yawancin karatu suna tallafawa haɗin tsakanin babban adadin mai mai ƙarancin insulin (, 25,).

Abin farin ciki, rasa nauyi hanya ce mai tasiri don rasa kitsen ciki da ƙara ƙwarewar insulin. Hakanan yana iya rage haɗarin kamuwa da ciwon sukari na nau'in 2 idan kana da prediabetes.

Misali, wani bincike a jami’ar Johns Hopkins ya gano cewa mutanen da suke da cutar prediabetes wadanda suka rasa kashi 5 zuwa 7% na nauyinsu duka cikin watanni shida sun rage haɗarin kamuwa da ciwon sukari na 2 da kashi 54% na shekaru uku masu zuwa ().

Abin farin ciki, akwai hanyoyi da yawa don rasa nauyi ta hanyar abinci, motsa jiki da canjin rayuwa.

Wuce kima, musamman a cikin yankin ciki, yana rage tasirin insulin. Rage nauyi yana iya taimaka wajan kara karfin insulin kuma yana da nasaba da kasadar kamuwa da ciwon suga.

5. Ku fi cin Fiber mai narkewa

Za'a iya raba fiber zuwa gida biyu masu fadi - mai narkewa da mara narkewa.

Fiber mara narkewa galibi yana aiki azaman wakilin tursasawa don taimakawa kurar cikin mara ta hanji.

A halin yanzu, fiber mai narkewa yana da alhakin yawancin fa'idodin haɗin fiber, kamar rage cholesterol da rage ci (,).

Yawancin karatu sun samo hanyar haɗi tsakanin haɓakar fiber mai narkewa da haɓaka ƙwarewar insulin (,,,).

Misali, wani bincike da aka yi a cikin mata 264 ya gano cewa wadanda suka ci fiba mai narkewa suna da matakan rashin karfin insulin sosai).

Har ila yau, fiber mai narkewa yana taimakawa ciyar da ƙwayoyin cuta masu kyau a cikin hanjin ka, waɗanda aka alakanta su da ƙwarewar insulin (,, 36).

Abincin da ke da wadataccen fiber mai narkewa sun hada da hatsi, oatmeal, flaxseeds, kayan lambu kamar tsiron Brussels da 'ya'yan itatuwa kamar lemu

Cin fiber mai narkewa yana da fa'idodin kiwon lafiya da yawa kuma an danganta shi da ƙwarewar insulin. Hakanan yana taimakawa ciyar da ƙwayoyin cuta masu ƙoshin lafiya a cikin hanjin ku.

6. Moreara Frua Fruan 'ya'yan itace da kayan lambu masu launuka masu yawa a cikin abincinku

Ba wai kawai 'ya'yan itatuwa da kayan marmari ne masu gina jiki ba, suna kuma samar da sakamako mai ƙarfi na haɓaka lafiya.

Musamman, colorfula fruitsan itace da kayan marmari masu launuka suna da wadataccen mahaɗin tsire-tsire waɗanda ke da kyawawan abubuwan antioxidant ().

Antioxidants suna ɗaure kuma suna kashe ƙwayoyin da ake kira free radicals, wanda zai iya haifar da kumburi mai cutarwa cikin jiki ().

Yawancin karatu da yawa sun gano cewa cin abinci mai wadataccen kayan mahaɗin yana da alaƙa da ƙwarewar insulin mafi girma (, 40, 41,).

Lokacin da kuka hada da fruita youran itace a cikin abincinku, ku tsaya kan girman rabo na yau da kullun kuma ku rage yawan cin ku zuwa biyu ko perasa da kowane zama da kuma cin abinci sau 2-5 kowace rana.

'Ya'yan itace da kayan marmari masu launuka suna da wadataccen mahaɗin tsire-tsire waɗanda ke taimakawa haɓaka ƙarancin insulin. Amma ka kiyaye kar ka ci 'ya'yan itace da yawa a zama guda, saboda wasu nau'ikan suna da sukari.

7. Sanya Ganye da kayan yaji a girkinki

Anyi amfani da ganye da kayan yaji don amfaninsu na magani tun kafin a shigar dasu girki.

Koyaya, har sai a cikin thean shekarun da suka gabata masana kimiyya suka fara nazarin abubuwan haɓaka haɓakar lafiyarsu.

Ganye da kayan yaji da suka hada da fenugreek, turmeric, ginger da tafarnuwa sun nuna sakamako mai gamsarwa domin kara karfin insulin.

• Fenugreek tsaba: Suna da yawa a cikin fiber mai narkewa, wanda ke taimakawa sa insulin yayi tasiri sosai.Cin su gaba ɗaya, azaman cirewa ko ma gasa shi a cikin burodi na iya taimaka haɓaka haɓakar sukarin jini da ƙwarewar insulin (,,).
• Turmeric: Ya ƙunshi wani ɓangaren aiki wanda ake kira curcumin, wanda ke da ƙwayoyin antioxidant mai ƙarfi da anti-inflammatory. Da alama yana ƙara ƙwarewar insulin ta hanyar rage ƙwayoyin mai na kyauta da sukari a cikin jini (,).
• Ginger: Wannan sanannen kayan yaji yana da alaƙa da ƙwarewar insulin. Karatuttukan sun gano cewa gingerol mai aikinta yana sanya masu karɓar sukari akan ƙwayoyin tsoka da yawa, ƙara haɓakar sukari ().
• Tafarnuwa: A cikin nazarin dabba, tafarnuwa ya bayyana don inganta haɓakar insulin kuma yana da abubuwan antioxidant waɗanda ke ƙara ƙwarewar insulin (,,, 52).

Wadannan binciken na ganye da kayan yaji suna da bege. Koyaya, yawancin bincike a cikin wannan yanki kwanan nan ne kuma an gudanar dashi cikin dabbobi. Ana buƙatar karatun ɗan adam don bincika ko ganyaye da kayan yaji da gaske suna haɓaka ƙwarewar insulin.

Tafarnuwa, fenugreek, turmeric da ginger na iya taimakawa ƙara ƙwarewar insulin. Binciken da ke bayan su kwanan nan ne, don haka ana buƙatar ƙarin karatu kafin a iya yanke shawara mai ƙarfi.

8. Add din Tsamiya na Kirfa

Kirfa wani ɗanɗano ne mai ƙanshi wanda yake cike da mahaɗan tsire-tsire.

Hakanan an san shi da ikonsa na rage sukarin jini da ƙara ƙwarewar insulin ().

Misali, bincike-bincike guda daya da aka samu yana cinye karamin cokali 1 / 2-3 (1-6 giram) na kirfa a kullum yana rage matakan sukarin jini na gajere da kuma na dogon lokaci ().

Nazarin ya ba da shawarar cewa kirfa tana ƙara ƙwarewar insulin ta hanyar taimakawa masu karɓa don glucose akan ƙwayoyin tsoka su zama wadatattu kuma masu inganci wajen jigilar sukari a cikin sel (,).

Abin sha'awa, wasu nazarin sun gano cewa kirfa ya ƙunshi mahaɗan da zasu iya kwaikwayon insulin kuma suyi aiki kai tsaye akan ƙwayoyin (,).

Kirfa zai iya taimakawa haɓaka ƙarancin insulin ta hanyar haɓaka safarar glucose cikin ƙwayoyin halitta kuma yana iya ma kwaikwayon insulin don ƙara karɓar sukari daga jini.

9. Yawan Shan Ganyen Shayi

Green shayi shine abin sha mai kyau ga lafiyar ku.

Hakanan babban zaɓi ne ga mutanen da ke da ciwon sukari na 2 ko waɗanda ke cikin haɗarin ta. Yawancin karatu sun gano cewa shan koren shayi na iya ƙara ƙwarewar insulin da kuma rage sukarin jini (,).

Misali, nazarin nazarin 17 ya bincika tasirin koren shayi akan sukarin jini da ƙwarewar insulin.

Ya gano cewa shan koren shayi yana rage tasirin suga mai azumi da kuma kara karfin insulin ().

Wadannan fa'idodi masu amfani na koren shayi na iya zama saboda karfin antigidant epigallocatechin gallate (EGCG), wanda yawancin karatu suka gano don ƙara ƙwarewar insulin (62,,).

Shan mafi shayi na shayi na iya taimakawa ƙara ƙwarewar insulin da lafiyar ku gaba ɗaya. Inara tasirin insulin hade da koren shayi na iya zama saboda antigidant epigallocatechin gallate.

10. Gwada Apple Cider Vinegar

Vinegar shine ruwa mai yawa. Kuna iya tsabtace shi ko amfani dashi azaman kayan haɗin abinci, ban da sauran amfani da yawa.

Hakanan mahimmin abu ne a cikin apple cider vinegar, sanannen abin sha a cikin lafiyar lafiyar jama'a.

Vinegar zai iya taimakawa haɓaka ƙwarewar insulin ta hanyar rage sukarin jini da inganta tasirin insulin (,).

Hakanan yana bayyana jinkirta ciki daga sakin abinci a cikin hanji, yana ba jiki ƙarin lokaci don shanye sukari a cikin jini ().

Studyaya daga cikin binciken ya gano cewa cinye apple cider vinegar ya ƙara ƙarfin insulin da 34% yayin cin abinci mai ɗorewa a cikin mutanen da ke da ƙarfin insulin kuma da 19% a cikin mutanen da ke da ciwon sukari na 2 (68).

Vinegar zai iya taimakawa haɓaka ƙwarewar insulin ta hanyar inganta tasirin insulin da jinkirta sakin abinci daga ciki don ba insulin ƙarin lokacin aiki.

11. Yankewa Akan Kananan Yara

Carbs shine babban abin motsawa wanda ke haifar da matakan jinin insulin ya tashi.

Lokacin da jiki ya narkar da carbs a cikin sukari ya kuma sake shi a cikin jini, toshiyar na fitar da insulin don daukar suga daga cikin jini zuwa cikin kwayoyin halitta.

Rage yawan cin abincin ka na iya taimakawa kara karfin insulin. Wancan ne saboda yawancin abincin da ke cikin carb suna haifar da spikes a cikin jini, wanda ya sanya ƙarin matsa lamba a kan pancreas don cire sukari daga jini (, 70).

Yada yawan cin abincin ka a dunƙule a cikin yini wata hanya ce ta haɓaka ƙwarewar insulin.

Cin ƙananan ƙananan ƙwayoyin cuta a kai a kai a kowace rana yana ba wa jiki ƙananan sukari a kowane abinci, yana sauƙaƙa aikin insulin. Hakanan ana tallafawa wannan tare da bincike wanda ke nuna cewa cin abinci koyaushe yana amfani da ƙwarewar insulin ().

Nau'in carbi ɗin da kuka zaɓa yana da mahimmanci.

Carididdigar ƙananan glycemic (GI) sune mafi kyau, tunda suna jinkirin sakin sukari a cikin jini, yana ba insulin ƙarin lokaci don aiki mai kyau (72).

Tushen carb wadanda suke da low-GI sun hada da dankali mai zaki, shinkafar ruwan kasa, quinoa da wasu irin oatmeal.

Cin ƙananan ƙwayoyin cuta, shimfida abincin carb ɗinka a duk rana da zaɓar ƙananan carbin GI hanyoyi ne masu wayo don haɓaka ƙwarewar insulin.

12. Guji Trans Fats

Idan akwai wani abu da ya cancanci cirewa daga abincinku gaba ɗaya, yana da ƙwayoyin cuta na wucin gadi.

Ba kamar sauran kitsen mai ba, ba su da fa'idodin kiwon lafiya da haɓaka haɗarin cututtuka da yawa (,).

Shaida a kan tasirin yawan cin kiba mai yawa a kan juriya na insulin ya bayyana a hade. Wasu nazarin ɗan adam sun same shi mai cutarwa, yayin da wasu ba su da ().

Koyaya, nazarin dabba ya ba da tabbaci mai ƙarfi wanda ke alakanta yawan karɓar mai mai ƙarancin amfani da ƙarancin sukarin jini da juriya na insulin (,,).

Saboda binciken ya cakuɗe don nazarin ɗan adam, masana kimiyya ba za su iya faɗi a sarari cewa cin ƙwayoyin cuta na wucin gadi yana ƙara ƙarfin insulin. Koyaya, suna da haɗari ga wasu cututtuka da yawa, gami da ciwon sukari, don haka sun cancanci a guje su.

Abincin da yawanci ke dauke da kayan ƙarancin wucin gadi sun haɗa da pies, donuts da soyayyen abinci mai sauri. Yawanci ana samun wadatattun ƙwayoyin mai a cikin abinci mai sarrafawa.

Abin farin ciki, a cikin 2015 Hukumar Abinci da Magunguna ta Amurka (FDA) ta ba da sanarwar fat mai ƙarancin abinci mara lafiya. Ya ba masana'antun abinci shekaru uku ko dai a hankali cire fat mai ƙwanƙwasa daga kayan abincin su ko neman izini na musamman ().

Haɗin haɗin tsakanin ƙwayoyin trans-wucin gadi da ƙin insulin ya fi ƙarfi a nazarin dabba fiye da nazarin ɗan adam. Koyaya, ya fi kyau ka guji su tunda suna ƙara haɗarin wasu cututtuka da yawa.

13. Rage Shan Abincin da Aka Saka

Akwai babban bambanci tsakanin kara sugars da na suga.

Ana samun sugars na halitta a cikin tushe kamar shuke-shuke da kayan lambu, dukkansu suna samar da wasu abubuwan gina jiki da yawa.

Hakanan, ana samun karin sugars a cikin abinci mai sarrafawa sosai. Manyan nau'ikan sukari da aka kara yayin aikin samarwar sune babban fructose na masarar da kuma teburin tebur, wanda kuma aka fi sani da sucrose.

Dukansu suna dauke da kusan 50% fructose.

Yawancin karatu sun gano cewa yawan shan fructose na iya ƙara haɓakar insulin tsakanin mutanen da ke fama da ciwon sukari (,,, 83).

Sakamakon fructose a kan juriya na insulin kuma ya bayyana yana shafar mutanen da ba su da ciwon sukari, kamar yadda aka ruwaito a cikin nazarin nazarin 29 ciki har da duka 1,005 na al'ada da masu kiba ko masu kiba.

Abubuwan da aka gano sun nuna cewa cinye fructose mai yawa a kasa da kwanaki 60 ya kara karfin insulin na hanta, mai cin gashin kansa daga yawan cin kalori ().

Abincin da ke dauke da karin sukari yana da yawa a cikin fructose. Wannan ya hada da alewa, abubuwan sha mai daɗin zaki, kek, da kukis da kek.

Babban haɗarin fructose yana da alaƙa da haɗarin haɓakar insulin. Abincin da ke dauke da yawan adadin sukarin suna da yawa a cikin fructose.

14. Gwada kari

Maganar shan abubuwan karin halitta don karawa insulin hankali shine sabo sabo.

Yawancin kari daban-daban na iya ƙara ƙwarewar insulin, amma chromium, berberine, magnesium da resveratrol suna da goyan bayan tabbatattun shaidu.

• Chromium: Wani ma'adinai da ke cikin ƙwayoyin carb da mai mai ƙanshi. Karatu sun gano cewa shan chromium picolinate kari a cikin allurai na 200-1,000 mcg na iya inganta ikon masu karɓar insulin don rage sukarin jini (,,, 88).
• Magnesium: Ma'adinai wanda ke aiki tare da masu karɓar insulin don adana sukarin jini. Nazarin ya gano cewa ƙananan magnesium yana da alaƙa da juriya na insulin. Shan magnesium na iya taimakawa ƙara ƙwarewar insulin (,,,).
• Berberine: Kwayar kwayar halitta wacce aka ciro daga wasu ganyayyaki ciki harda shukar Berberis. Tasirinta akan insulin ba a san shi daidai ba, amma wasu nazarin sun gano cewa yana ƙaruwa ƙwarewar insulin kuma yana rage sukarin jini (,,,).
• Resveratrol: Wani polyphenol da aka samu a cikin fatar jan inabi da sauran 'ya'yan itace. Yana iya ƙara ƙwarewar insulin, musamman ma waɗanda ke da ciwon sukari na 2, amma ba a fahimci aikinsa da kyau (,).

Kamar yadda yake tare da duk abubuwan kari, akwai haɗarin da zasu iya hulɗa tare da magungunan ku na yanzu. Idan har yanzu ba ka da tabbas, zai fi kyau ka bincika likitanka kafin ka fara shan su.

Abubuwan haɗin Chromium, berberine da magnesium suna da alaƙa da haɓaka ƙwarewar insulin. Resveratrol ya bayyana don ƙara ƙwarewar insulin, musamman tsakanin mutanen da ke da ciwon sukari na 2.

Layin .asa

Insulin wani muhimmin hormone ne wanda yake da matsayi a jiki.

Lokacin da hankalin ku na insulin yayi kasa, yana sanya matsin lamba ga gwaiwa don kara samar da insulin don share suga daga jininka.

Sensananan ƙarancin insulin na iya haifar da hauhawar matakan sukarin jini, wanda ake tsammanin zai ƙara haɗarin kamuwa da cututtuka da yawa, gami da ciwon sukari da cututtukan zuciya.

Abin farin ciki, akwai abubuwa da yawa da zaku iya yi don haɓaka haɓakar insulin a hankali.

Gwada wasu shawarwari a cikin wannan labarin don haɓaka ƙwarewar insulin da rage haɗarin cutar ku.