Iindlela ezili-14 zeNdalo zokuphucula ubuntununtunu bakho kwi-insulin

Umxholo

• 1. Lala ngakumbi
• 2. Zilolonge ngakumbi
• 3. Nciphisa uxinzelelo
• 4. Ukuphulukana neeponti ezimbalwa
• 5. Yitya ifibha enyibilikayo ngakumbi
• 6. Yongeza iziqhamo ezimibalabala kunye nemifuno kwisidlo sakho
• 7. Yongeza iiHerbs kunye nezinongo ekuphekeni kwakho
• 8. Yongeza i-Pinch yeCinnamon
• 9. Sela iti engakumbi eluhlaza
• 10. Zama iApple Cider Vinegar
• 11. Nciphisa iiCarbs
• 12. Kuphephe Trans Amafutha
• 13. Nciphisa ukutya kwakho iiSukar ezongeziweyo
• 14. Zama iSongezelelo
• Umgca osezantsi

I-insulin yihomoni ebalulekileyo elawula amanqanaba eswekile yegazi.

Yenziwe kwi-pancreas yakho kwaye inceda ukuhambisa iswekile egazini lakho ukuya kwiiseli zakho zokugcina. Xa iiseli zinganyangeki yi-insulin, azinakho ukusebenzisa i-insulin ngokufanelekileyo, ishiya iswekile yegazi lakho liphezulu.

Xa i-pancreas yakho isiva iswekile yegazi ephezulu, yenza i-insulin engaphezulu ukoyisa ukuxhathisa kunye nokunciphisa iswekile esegazini.

Ngokuhamba kwexesha, oku kunokuyiphelisa i-pancreas yeeseli ezivelisa i-insulin, eqhelekileyo kuhlobo lwe-2 yeswekile. Kwakhona, iswekile ephezulu yegazi ixesha elide inokonakalisa imithambo-luvo kunye namalungu.

Usemngciphekweni omkhulu wokuchasana ne-insulin ukuba une-prediabetes okanye unembali yosapho yohlobo lwe-2 yeswekile, nokuba utyebe kakhulu okanye utyebe kakhulu.

Uvakalelo lwe-insulin lubhekisa kwindlela eziphendula ngayo iiseli zakho kwi-insulin. Ukuphucula kunokukunceda ukunciphisa ukunganyangeki kwe-insulin kunye nomngcipheko wezifo ezininzi, kubandakanya neswekile.

Nazi iindlela ezili-14 zendalo, ezixhaswe yisayensi zokunyusa uvakalelo lwakho lwe-insulin.

1. Lala ngakumbi

Ukulala kakuhle ebusuku kubalulekile kwimpilo yakho.

Ngokuchaseneyo, ukungabikho kokulala kunokuba yingozi kwaye kwandise umngcipheko wosulelo, isifo sentliziyo kunye nohlobo lweswekile 2 (,).

Izifundo ezininzi ziye zadibanisa ukulala okungalunganga ukunciphisa ubuntununtunu be-insulin (,).

Umzekelo, isifundo esinye kumavolontiya alithoba asempilweni afumanise ukuba ukulala iiyure ezine kuphela ngobusuku obunye kunciphise ubuntununtunu be-insulin kunye nokukwazi ukulawula iswekile esegazini, xa kuthelekiswa nokufumana iiyure ezisibhozo ezinesiqingatha zokulala ().

Ngethamsanqa, ukulala ubuthongo obulahlekileyo kunokuguqula iziphumo zokungalali kakuhle kwi-insulin ukumelana ().

Ukungabikho kokulala kunokulimaza impilo yakho kwaye kunokunyusa ukuxhathisa kwe-insulin. Ukwenza ukulala okulahlekileyo kunokunceda ukuguqula iziphumo.

2. Zilolonge ngakumbi

Ukuzilolonga rhoqo yenye yeendlela ezilungileyo zokunyusa uvakalelo lwe-insulin.

Inceda ukuhambisa iswekile kwimisipha ukuze igcinwe kwaye ikhuthaze ukonyuka kwangoko kokuziva kwe-insulin, okuhlala iiyure ezingama-2-48, kuxhomekeke kwimithambo ().

Umzekelo, olunye uphononongo lufumanise ukuba imizuzu engama-60 yokukhwela ibhayisikile kumatshini ngesantya esilinganiselweyo inyusa ubuntununtunu be-insulin iiyure ezingama-48 phakathi kwamavolontiya asempilweni ().

Ukuxhathisa uqeqesho lukwanceda ukonyusa uvakalelo lwe-insulin.

Izifundo ezininzi zifumene ukuba yonyusa ubuntununtunu be-insulin phakathi kwamadoda nabasetyhini abanesifo seswekile (9,,,,,).

Umzekelo, uphononongo lwamadoda atyebileyo anesifo seswekile kwaye ngaphandle kwesifo seswekile afumanise ukuba xa abathathi-nxaxheba beqhuba uqeqesho lokunganyangeki kwisithuba seenyanga ezintathu, ubuntununtunu babo kwi-insulin bonyukile, bezimele kwezinye izinto ezinje ngokunciphisa umzimba ().

Ngelixa zombini uqeqesho lwe-aerobic kunye noxhathiso lonyusa ubuntununtunu be-insulin, ukudibanisa zombini kulungelelwaniso lwakho kubonakala kusebenza kakhulu (,,).

Uqeqesho lwe-Aerobic kunye nokumelana kunokunceda ukwandisa ubuntununtunu be-insulin, kodwa ukudibanisa ekusebenzeni kwakho kubonakala kusebenza kakhulu.

3. Nciphisa uxinzelelo

Uxinzelelo luchaphazela ukukwazi komzimba wakho ukulawula iswekile esegazini.

Ikhuthaza umzimba ukuba ungene kwimowudi "yokulwa-okanye-yokubaleka", ekhuthaza imveliso yehormoni zoxinzelelo ezifana ne-cortisol kunye ne-glucagon.

Ezi zihormone ziqhekeza i-glycogen, uhlobo lweswekile egciniweyo, ibe yiglucose, engena kwigazi lakho ukuze ulisebenzise njengomthombo wamandla okhawulezayo.

Ngelishwa, uxinzelelo oluqhubekayo lugcina amanqanaba akho oxinzelelo lwehomoni ephezulu, ekhuthaza ukonakala kwezondlo kunye nokwandisa iswekile yegazi ().

Uxinzelelo lwehormone lwenza ukuba umzimba unganyangeki yi-insulin. Oku kuthintela ukugcinwa kwezondlo kwaye kuzenze zifumaneke ngakumbi kwigazi ukuze zisetyenziselwe amandla (,).

Ngapha koko, uninzi lwezifundo lufumanise ukuba amanqanaba aphezulu oxinzelelo lwehomoni anciphisa ubuntununtunu be-insulin (,).

Le nkqubo inokuba iluncedo kwizinyanya zethu, ezazifuna amandla ongezelelweyo ukwenza imisebenzi yokugcina ubomi. Nangona kunjalo, kubantu banamhlanje abaphantsi koxinzelelo olungapheliyo, ukunciphisa uvakalelo lwe-insulin kunokuba yingozi.

Imisebenzi efana nokucamngca, ukuzivocavoca kunye nokulala ziindlela ezilungileyo zokunceda ukwandisa ubuntununtunu be-insulin ngokunciphisa uxinzelelo (,,).

Uxinzelelo oluqhubekayo lunxulunyaniswa nomngcipheko omkhulu wokunganyangeki kwe-insulin. Ukucamngca, ukuzivocavoca kunye nokulala ziindlela ezilungileyo zokunceda ukunciphisa uxinzelelo.

4. Ukuphulukana neeponti ezimbalwa

Ubunzima obugqithisileyo, ngakumbi kwindawo yesisu, bunciphisa ubuntununtunu be-insulin kunye nokunyusa umngcipheko wohlobo lweswekile 2.

Amafutha e-Belly anokukwenza oku ngeendlela ezininzi, ezinje ngokwenza iihormoni ezikhuthaza ukunganyangeki kwe-insulin kwimisipha nakwisibindi.

Izifundo ezininzi zixhasa ikhonkco phakathi kwamanani aphezulu esiswini kunye nokuthothisa kwe-insulin (25,).

Ngethamsanqa, ukunciphisa umzimba yindlela efanelekileyo yokulahla amanqatha esiswini kunye nokunyusa ubuntununtunu be-insulin. Inokunciphisa umngcipheko wohlobo lweswekile yesi-2 ukuba unesifo seswekile.

Umzekelo, uphononongo olwenziwe kwiYunivesithi yaseJohns Hopkins lufumanise ukuba abantu abane-prediabetes abaphulukene ne-5-7% yesisindo sabo siphela kwisithuba seenyanga ezintandathu banciphisile umngcipheko wohlobo lweswekile yesi-2 ngama-54% kule minyaka mithathu izayo ().

Ngethamsanqa, zininzi iindlela zokunciphisa umzimba ngokutya, ukwenza umthambo kunye nokutshintsha indlela ophila ngayo.

Ubunzima obugqithisileyo, ngakumbi kwindawo yesisu, bunciphisa ubuntununtunu be-insulin. Ukwehla kwesisindo kunokunceda ukwandisa ubuntununtunu be-insulin kwaye kunxulunyaniswa nomngcipheko osezantsi wesifo seswekile.

5. Yitya ifibha enyibilikayo ngakumbi

Ifayibha zingahlulwa-hlulwa zibe ziindidi ezibini ezibanzi - inyibilike kwaye inyibilike.

Ifayibha engenakunyibilika ikakhulu isebenza njengearhente yokubhabha ukunceda isitulo sihambe emathunjini.

Okwangoku, ifayibha enyibilikayo inoxanduva lwezibonelelo ezininzi ezinxulumene nefayibha, njengokunciphisa i-cholesterol kunye nokunciphisa ukutya (,).

Izifundo ezininzi zifumene ikhonkco phakathi kokutya okunyibilikayo okuphezulu kunye nokunyusa ubuntununtunu be-insulin (,,,).

Umzekelo, uphononongo ngabafazi abangama-264 bafumanisa ukuba abo batya ifayibha enyibilikayo banamazinga asezantsi kakhulu okuxhathisa kwe-insulin ().

Ifayibha enyibilikayo ikwanceda ukondla iintsholongwane ezinobungane emathunjini akho, adityaniswe nokwanda kwe-insulin (,, 36).

Ukutya okutyebileyo kwifayibha enyibilikayo kubandakanya imidumba, i-oatmeal, iiflakisi, imifuno enjengehlumelo laseBrussels kunye neziqhamo ezifana neeorenji.

Ukutya ifayibha enyibilikayo kunezibonelelo ezininzi zempilo kwaye kunxulunyaniswe nokwanda kwe-insulin. Kuyanceda ukondla iintsholongwane ezinobungane emathunjini akho.

6. Yongeza iziqhamo ezimibalabala kunye nemifuno kwisidlo sakho

Ayizizo iziqhamo kunye nemifuno kuphela enesondlo, ikwabonelela ngeziphumo ezinamandla zokonyusa impilo.

Ngokukodwa, iziqhamo ezimibalabala kunye nemifuno zityebile kwimixube yezityalo eneempawu zokulwa ne-antioxidant ().

Antioxidants zibophelela kwaye zithomalalise iimolekyuli ezibizwa ngokuba ziiradicals simahla, ezinokubangela ukudumba okuyingozi emzimbeni wonke).

Izifundo ezininzi ziye zafumanisa ukuba ukutya ukutya okunotyebileyo kwimixube yezityalo kunxulunyaniswa nobukhali be-insulin (, 40, 41,).

Xa ubandakanya iziqhamo ekutyeni kwakho, bambelela kubungakanani beziqendu eziqhelekileyo kwaye unciphise ukutya kwakho iziqwenga ezibini okanye ngaphantsi ngokuhlala kunye ne-2-5 servings ngemini.

Iziqhamo ezimibalabala kunye nemifuno zityebile kwizithako ezincedisa ukonyusa ubuntununtunu be-insulin. Kodwa ulumke ungatyi iziqhamo zininzi ngexesha elinye, njengoko ezinye iintlobo ziphezulu kwiswekile.

7. Yongeza iiHerbs kunye nezinongo ekuphekeni kwakho

Iherbs kunye neziqholo zazisetyenziselwa amayeza kwithuba elide ngaphambi kokuba zifakwe ekuphekeni.

Nangona kunjalo, bekungekho kumashumi ambalwa eminyaka edlulileyo apho izazinzulu zaqala ukuvavanya iipropathi zazo ezinyusa impilo.

Iherbs kunye neziqholo kubandakanya i-fenugreek, turmeric, ijinja kunye negalikhi zibonise iziphumo ezithembisayo zokunyusa uvakalelo lwe-insulin.

• Imbewu yefenugreek: Ziphezulu kwifayibha enyibilikayo, enceda ekwenzeni ukuba i-insulin isebenze ngakumbi.Ukuzitya ziphelele, njengokukhutshelwa okanye ukubhakwa kwisonka kunokunceda ukonyusa ulawulo lweswekile yegazi kunye nobuntununtunu be-insulin (,,).
• Isandi: Inento esebenzayo ebizwa ngokuba yi-curcumin, eneempawu ezomeleleyo zokulwa ne-antioxidant kunye ne-anti-inflammatory. Kubonakala ngathi yonyusa ubuntununtunu be-insulin ngokunciphisa ii-acid zamahala kunye neswekile egazini (,).
• Ujinja: Esi siqholo sithandwayo sinxulunyaniswa nokwanda kwe-insulin. Izifundo zifumanise ukuba icandelo layo le-gingerol elisebenzayo lenza iiseli zeswekile kwiiseli zemisipha zifumaneke ngakumbi, zisonyusa ukuthathwa kweswekile ().
• Igalikhi: Kwizifundo zezilwanyana, igalikhi ibonakale iphucula ukufihlwa kwe-insulin kwaye ineempawu zokulwa ne-antioxidant ezonyusa ubuntununtunu be-insulin (,,, 52).

Ezi ziphumo zamayeza kunye neziqholo ziyathembisa. Nangona kunjalo, uninzi lophando kule ndawo lutshanje kwaye lwenziwe kwizilwanyana. Izifundo zabantu ziyafuneka ukuphanda ukuba ingaba amayeza kunye neziqholo ziyayonyusa na imvakalelo ye-insulin.

Iigalikhi, i-fenugreek, i-turmeric kunye ne-ginger inokunceda ukwandisa ubuntununtunu be-insulin. Uphando olwenziweyo emva kwabo lutshanje, kungoko kufuneka izifundo ezininzi ngaphambi kokuba kwenziwe izigqibo ezinamandla.

8. Yongeza i-Pinch yeCinnamon

ICinnamon sisiqholo esimnandi esipakishwe yimixube yezityalo.

Kwakhona kwaziwa ngokuba nakho ukunciphisa iswekile yegazi kunye nokunyusa uvakalelo lwe-insulin ().

Umzekelo, uhlalutyo lweemeta olufunyenwe lusebenzisa i-1 / 2--3 yeetispuni (i-1-6 gram) yesinamoni mihla le inciphise kakhulu amanqanaba eswekile egazi kunye nexesha elide ().

Uphononongo lubonisa ukuba isinamon yonyusa ubuntununtunu be-insulin ngokunceda ii-receptors zeswekile kwiiseli zemisipha zifumaneke ngakumbi kwaye zisebenza ngokufanelekileyo ekuhambiseni iswekile kwiiseli (,).

Into enomdla kukuba, ezinye izifundo ziye zafumanisa ukuba isinamon inezinto ezinokulinganisa i-insulin kwaye zenze ngokuthe ngqo kwiiseli (,).

ICinnamon inokunceda ukonyusa ubuntununtunu be-insulin ngokwandisa ukuhanjiswa kweglucose kwiiseli kwaye inokulinganisa i-insulin ukunyusa ukufunwa kweswekile egazini.

9. Sela iti engakumbi eluhlaza

Iti eluhlaza sisiselo esigqibeleleyo kwimpilo yakho.

Kwakhona lukhetho olukhulu kubantu abanesifo seswekile sesi-2 okanye abo basemngciphekweni waso. Izifundo ezininzi ziye zafumanisa ukuba ukusela iti eluhlaza kunokunyusa uvakalelo lwe-insulin kunye nokunciphisa iswekile yegazi (,).

Umzekelo, uhlalutyo lwezifundo ezili-17 eziphande ngeziphumo zeti eluhlaza kwigazi leswekile kunye nobuntununtunu be-insulin.

Kufumanise ukuba ukusela iti eluhlaza kunciphisa kakhulu iswekile yokuzila ukutya kunye nokwanda kwe-insulin ().

Ezi ziphumo ziluncedo zeti eluhlaza zinokuba ngenxa ye-antioxidant epigallocatechin gallate (EGCG), ethi izifundo ezininzi zifumanise ukonyusa ubuntununtunu be-insulin (62,,).

Ukusela ngakumbi iti eluhlaza kunokunceda ukwandisa ubuntununtunu be-insulin kunye nempilo iyonke. Ukwanda kokuziva kwe-insulin okunxulunyaniswa neti eluhlaza kungenxa ye-antioxidant epigallocatechin gallate.

10. Zama iApple Cider Vinegar

Iviniga lulwelo olwahluka-hlukeneyo. Unokucoca ngayo okanye uyisebenzise njengesithako ekutyeni, ukongeza kwezinye izinto ezininzi ezisetyenziswayo.

Ikwayinto ephambili kwi-apile cider iviniga, isiselo esithandwa kakhulu kuluntu lwendalo.

Iviniga inokunceda ukwandisa ubuntununtunu be-insulin ngokunciphisa iswekile yegazi kunye nokuphucula ukusebenza kwe-insulin (,).

Kukwabonakala ngathi kulibazisa isisu ekukhupheleni ukutya kungena emathunjini, kunika umzimba ixesha elininzi lokufunxa iswekile kwigazi ().

Olunye uphononongo lufumanise ukuba ukutya iviniga ye-apile cider kwonyusa ubuntununtunu be-insulin ngama-34% ngexesha lesidlo esine-carb eninzi kubantu abanganyangekiyo yi-insulin kunye ne-19% kubantu abanesifo seswekile 2 (68).

Iviniga inokunceda ukwandisa ubuntununtunu be-insulin ngokuphucula ukusebenza kwe-insulin kunye nokulibazisa ukukhutshwa kokutya esiswini ukunika i-insulin ixesha elingakumbi lokwenza.

11. Nciphisa iiCarbs

IiCarbs zezona zinto zibangela ukonyuka kwamazinga egazi kwi-insulin.

Xa umzimba ucola i-carbs kwishukela kwaye uyikhuphe egazini, i-pancreas ikhupha i-insulin ukuhambisa iswekile esuka egazini ukuya kwiiseli.

Ukunciphisa i-carb yakho yokutya kunokunceda ukwandisa uvakalelo lwe-insulin. Kungenxa yokuba ukutya okuphezulu kwe-carb kuhlala kukhokelela kwizipikisi kwiswekile yegazi, ebeka uxinzelelo ngakumbi kwi-pancreas ukususa iswekile egazini (, 70).

Ukusasaza i-carb yakho ngokulinganayo imini yonke yenye indlela yokunyusa uvakalelo lwe-insulin.

Ukutya iinxalenye ezincinci ze-carbs rhoqo ngalo lonke usuku kunika umzimba iswekile encinci kwisidlo ngasinye, ukwenza umsebenzi we-insulin ube lula. Oku kukwaxhaswa kuphando olubonisa ukuba ukutya rhoqo kuyanceda kwi-insulin sensitivity ().

Uhlobo lweecarbs ozikhethile nalo lubalulekile.

Isalathiso se-low-glycemic index (GI) carbs zezona zibalaseleyo, kuba ziyakucotha ukukhutshwa kweswekile egazini, zinika i-insulin ixesha elininzi lokusebenza ngokufanelekileyo (72).

Imithombo yeCarb esezantsi-GI ibandakanya iitapile, irayisi emdaka, iquinoa kunye nezinye iintlobo zeoatmeal.

Ukutya ii-carbs ezimbalwa, ukusasaza i-carb yakho yokutya yonke imihla kunye nokukhetha i-GI carbs ezisezantsi zizindlela ezifanelekileyo zokunyusa uvakalelo lwe-insulin.

12. Kuphephe Trans Amafutha

Ukuba kukho nantoni na ekufanele uyisuse ekutyeni kwakho ngokupheleleyo, ngamafutha e-trans enziweyo.

Ngokungafaniyo namanye amafutha, aziboneleli zibonelelo zempilo kwaye zonyusa umngcipheko wezifo ezininzi (,).

Ubungqina kwiziphumo zokutya okunamafutha okuphezulu kwi-insulin ukumelana kubonakala kuxubekile. Ezinye izifundo zabantu zifumanise ukuba ziyingozi, ngelixa ezinye zingakhange ().

Nangona kunjalo, izifundo zezilwanyana zibonelele ngobungqina obomeleleyo bokuqhagamshela ukutya okunamafutha aphezulu kulawulo lweswekile egazini kunye nokunganyangeki kwe-insulin (,,).

Ngenxa yokuba iziphumo zixutywe kwizifundo zabantu, izazinzulu azinakutsho ngokucacileyo ukuba ukutya amanqatha okuhambisa okwenziweyo kwandisa ukunganyangeki kwe-insulin. Nangona kunjalo, zizinto ezinobungozi kwezinye izifo ezininzi, kubandakanya neswekile, ke kufanelekile ukuba uziphephe.

Ukutya okuqulethe amafutha okuhambisa okungekho mthethweni kubandakanya iipayi, idonati kunye nokutya okukhawuleziweyo okuthosiweyo. Amafutha okuhambisa okungekho mgangathweni afunyanwa kukutya okusetyenzwe ngakumbi.

Ngethamsanqa, ngo-2015 i-US Food and Drug Administration (i-FDA) yabhengeza amafutha angakhuselekanga ukuba angatyiwa. Inike abavelisi bokutya iminyaka emithathu ukuba basuse ngokuthe ngcembe amafutha avela kwiimveliso zabo zokutya okanye benze isicelo sokuvunywa okukhethekileyo ().

Ikhonkco phakathi kwamafutha okuhambisa okungekho mthethweni kunye nokumelana ne-insulin lomelele kwizifundo zezilwanyana kunezifundo zabantu. Nangona kunjalo, kungcono ukubaphepha kuba bonyusa umngcipheko wezinye izifo ezininzi.

13. Nciphisa ukutya kwakho iiSukar ezongeziweyo

Kukho umahluko omkhulu phakathi kweswekile ezongeziweyo kunye neeshukela zendalo.

Iswekile yendalo ifumaneka kwimithombo efana nezityalo kunye nemifuno, zombini ezi zibonelela ngezinye izondlo.

Kwelinye icala, iiswekile ezongeziweyo zifumaneka kukutya okusetyenzwe kakhulu. Ezona ntlobo zimbini ziphambili zeswekile zongezwa ngexesha lenkqubo yokuvelisa zine-high-fructose ingqolowa yesiraphu kunye neswekile yetafile, eyaziwa ngokuba yi-sucrose.

Zombini ziqulathe malunga ne-50% ye-fructose.

Izifundo ezininzi ziye zafumanisa ukuba ukungena okuphezulu kwe-fructose kunokunyusa ukunganyangeki kwi-insulin phakathi kwabantu abanesifo seswekile (,,, 83).

Iziphumo ze-fructose kwi-insulin ukumelana nazo zibonakala zichaphazela abantu abangenaso isifo seswekile, njengoko kuchaziwe kuhlalutyo lwezifundo ezingama-29 kubandakanya i-1,005 iyonke kunye nabathathi-nxaxheba abatyebe kakhulu okanye abatyebe kakhulu.

Iziphumo zabonisa ukuba ukutya kakhulu i-fructose ngaphezulu kweentsuku ezingama-60 kwandise ukunganyangeki kwesibindi kwi-insulin, ezizimeleyo ngokutya ikhalori ().

Ukutya okuqulethe iswekile eninzi eyongeziweyo kukwaphezulu kwi-fructose. Oku kubandakanya iilekese, iswekile-iziselo ezinencasa, iikeyiki, iikeyiki kunye namaqebengwana.

Ukufakwa okuphezulu kwe-fructose kunxulunyaniswe nomngcipheko ophezulu wokunganyangeki kwe-insulin. Ukutya okuqulethe izixa eziphezulu zeswekile eyongeziweyo kukwaphezulu kwi-fructose.

14. Zama iSongezelelo

Umbono wokuthatha izongezo zendalo ukonyusa ubuntununtunu bakho be-insulin intsha.

Izinto ezininzi ezongeziweyo zinokonyusa ubuntununtunu be-insulin, kodwa i-chromium, i-berberine, i-magnesium kunye ne-resveratrol zixhaswa bubungqina obuqinisekileyo.

• IChromium: Imaminerali ebandakanyeka kwi-carb kunye ne-fat metabolism. Izifundo ziye zafumanisa ukuba ukuthatha i-chromium picolinate supplements kwiidosi ezingama-200-1,000 mcg kunokuphucula amandla e-insulin receptors ukunciphisa iswekile yegazi (,,, 88).
• Magnesium: Izimbiwa ezisebenza kunye ne-insulin receptors ukugcina iswekile yegazi. Izifundo ziye zafumanisa ukuba i-magnesium yegazi ephantsi inxulunyaniswa nokumelana ne-insulin. Ukuthatha i-magnesium kunokunceda ukwandisa ubuntununtunu be-insulin (,,,).
• IBerberine: Imolekyuli yesityalo ekhutshwe kwiintlobo ezahlukeneyo zemifuno kubandakanya nesityalo IBerberis. Iziphumo zalo kwi-insulin azaziwa ncam, kodwa ezinye izifundo zifumanise ukuba inyusa ubuntununtunu be-insulin kwaye yehlisa iswekile yegazi (,,,).
• Resveratrol: Ipolyphenol efumaneka kulusu lweediliya ezibomvu kunye namanye amajikijolo. Inokonyusa ubuntununtunu be-insulin, ngakumbi kwabo bane-2 yeswekile, kodwa ukusebenza kwayo akuqondwa kakuhle (,).

Njengazo zonke izongezo, kukho umngcipheko abanokuthi basebenzisane nawo amayeza akho akhoyo. Ukuba uhlala ungaqinisekanga, kungcono ujonge ugqirha ngaphambi kokuba uqale ukubathatha.

I-Chromium, i-berberine kunye ne-magnesium supplements zidibene nokwanda kwe-insulin. I-Resveratrol ibonakala inyusa ubuntununtunu be-insulin, ngakumbi phakathi kwabantu abane-2 yeswekile.

Umgca osezantsi

I-insulin ibalulekile kwihomoni eneendima ezininzi emzimbeni.

Xa ubuntununtunu bakho kwi-insulin buphantsi, ibeka uxinzelelo kwipancreas ukunyusa imveliso ye-insulin ukucoca iswekile egazini lakho.

Ukuba nemvakalelo ephantsi ye-insulin kunokubangela amanqanaba aphezulu eswekile egazini, ekucingelwa ukuba aya kwandisa umngcipheko wezifo ezininzi, kubandakanya isifo seswekile kunye nesifo sentliziyo.

Ngethamsanqa, zininzi izinto onokuzenza ngokwendalo ukonyusa uvakalelo lwakho lwe-insulin.

Zama ezinye zeengcebiso kweli nqaku ukunyusa ubuntununtunu be-insulin kunye nokunciphisa umngcipheko wesifo.