Jurewar insulin shine tushen yiwuwar matsalolin lafiya. Ba shi da kyau a cutar ba kawai yanayin fata da alamu na kaya masu nauyi ba, har ma a kan haihuwa. Muna magana game da hacks rayuwa wanda zai taimaka kawo jikin "zuwa rai."
Babban abin lura ga insulin ana daukar shi a matsayin dabi'a: sel jikin lafiyayye suna amsa sakin wannan kwayar halittar da ke motsa jiki, fara shan sukari daga jini. Bi da bi, rashin hankali ga insulin (wanda kuma ake kira insulin juriya) - Rashin amsa daidai tsakanin sel da kyallen takarda ga hormone - na iya haifar da haɓakar glucose na jini da nau'in ciwon sukari na 2.
Mutane daban-daban suna da hankalin insulin daban-daban. Haka kuma, wannan darajar ba ta dawwama: gwargwadon bayanan da aka bayar akan hanyar yanar gizo ta www.medicalnewstoday.com, tana iya bambanta dangane da dalilai kamar salon rayuwa da al'adun cin abinci. Mun gano abin da takamaiman zai taimaka inganta halayyar halitta.
Mutanen da suke son haɓaka hankalin insulin ya kamata su sami lokacin motsa jiki. Don haka, a cikin gwaji na 2012, wanda ya kasance makonni 16, manya masu lafiya 55 suka shiga, waɗanda suka fara horarwa akai-akai. Masana kimiyya sun sami dangantaka ta kai tsaye tsakanin matakan ƙara yawan motsa jiki da hankalin insulin. Idan aka kara horar da mahalarta, hakan zai kara yin hankali.
Koyaya, ba duk motsa jiki suna da amfani daidai ba don rage juriya insulin. Marubutan wani binciken sun kai ga wannan matsayin, wannan lokacin a cikin 2013. A ra'ayinsu, hadewar iska da karfin iko yana da tasiri musamman.
Mutanen da ba su da ciwon sukari yakamata ayi amfani da shi sau biyar a mako (tsawon lokacin horo na akalla rabin awa). Ana ba da shawarar jadawalin kamar haka: Ayyukan motsa jiki mai ƙarfi - sau uku a mako, da kuma horo mai ƙarfi ga duk manyan kungiyoyin tsoka - sau biyu a mako.
Mutanen da ke fama da ciwon sukari na 2 ya kamata horar da aƙalla minti 30 sau biyar a mako, amma nauyinsu zai bambanta. Matsakaici, amma tsawancin motsa jiki na Cardio (sau uku a mako) dole ne a haɗe shi tare da motsa jiki tare da ƙananan kaya masu nauyi, amma yawancin adadin maimaitawa don manyan kungiyoyin tsoka (sau biyu a mako).
Mutanen da ke fama da ciwon sukari na 2 da kuma motsi mai iyaka Ya kamata su yi da yawa yadda za su iya. Kuma ku yi ƙoƙari ku yi aƙalla sau uku a mako, haɗuwa da horarwar ƙarancin zuciya da horo tare da horo mai nauyi akan manyan kungiyoyin tsoka.
Sensara yawan ƙwayar insulin zai kuma taimaka ƙara yawan lokacin bacci. Don haka, a cikin nazarin 2015, mutane 16 masu lafiya sun ɗauki bangare, waɗanda ba su sami isasshen barci ba na dogon lokaci. Aikin mahalarta a cikin gwajin shine yin bacci sama da awa daya fiye da yadda aka saba tsawon mako shida. Additionalarin ƙarin minti 60 na bacci shima yana da tasiri a cikin ƙwaƙwalwar insulin.
Yin wasu canje-canje a cikin abincin zai taimaka wajen kara ƙarfin insulin. Waɗanne samfura ne ya kamata a ƙara a menu, kuma menene za ku ƙi? Abincin don jure insulin yana da ka'idodi.
Karancin carbohydrates, fats mara misalai
Cin abinci mai cike da ƙoshin abinci, kamar avocados da lemun tsami, na iya haɓaka hankalin insulin. Wani gwajin da aka gudanar a shekara ta 2012 ya nuna cewa rage cin abinci mai ƙoshin abinci na mako shida, wanda ya haɗa da abinci mai cike da ƙoshin mai da ba shi da daɗi, yana haifar da irin wannan sakamako. Hakanan yayin gudanar da wannan binciken, an gano cewa saboda wannan dalilin wannan tsarin abinci mai gina jiki yafi kyau fiye da abinci mai tsayi a cikin carbohydrates ko abincin furotin.
A cikin 2016, masana kimiyya sunyi nazarin bayanai daga nazarin 102 kuma sun kammala cewa maye gurbin carbohydrates da fats mai cike da fatsun polyunsaturated na iya inganta tsarin sukari na jini.
Fiarin zare
Increasearin ƙwayar fiber a cikin abincin yana taimakawa rage juriya na insulin a cikin mata masu lafiya. Fiber na abinci shima yana kara adadin lokacinda abinci yake ciyarwa a cikin ciki. Wannan jinkiri na iya taimakawa rage matakan glucose na jini bayan abinci a cikin mutanen da ke fama da ciwon sukari na 2. Wannan kuma an tabbatar da hakan ta sakamakon binciken kimiyya da aka gudanar a 2014.
Wasu abubuwan abinci suna iya shafan juriya ta insulin. Abubuwan rigakafi ko omega-3s suna taimakawa haɓaka insulin cikin mutane masu kiba. Don haka, a cikin gwajin da aka gudanar shekaru 4 da suka gabata, sakamakon duka omega-3 mai kitse da probiotics akan ƙwayar insulin a cikin tsofaffi masu nauyin fiye da 60 waɗanda ba su da lafiya kuma an bincika su. Shan probiotics ko omega-3s na makonni 6 ya haifar da babban ci gaba a cikin ƙwarewar insulin idan aka kwatanta da ƙungiyar placebo. Af, mafi kyawun sakamako an nuna shi ta hanyar batutuwa waɗanda suka ɗauki abinci biyu a lokaci guda.
Yin magnesium na tsawon lokaci (sama da watanni 4) yana iya ƙara haɓaka insulin a cikin mutane masu lafiya da mutane masu ciwon sukari.
Idan zamuyi magana game da irin wannan ƙari kamar Resveratrol (antioxidant mai ƙarfi wanda aka samo a cikin fata na inabõbi), yakamata a lura cewa ciwan shi yana inganta haɓakar insulin, amma kawai a cikin mutane masu ciwon sukari. Resveratrol bai da irin wannan tasiri ga mahalarta masu lafiya a cikin gwaje-gwajen 11.
