{"id":222510,"date":"2021-03-05T22:23:00","date_gmt":"2021-03-05T22:23:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/saadan-oeges-insulinfoelsomheden-naturligt\/"},"modified":"2025-09-23T12:00:37","modified_gmt":"2025-09-23T11:00:37","slug":"saadan-oeges-insulinfoelsomheden-naturligt","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/da-dk\/saadan-oeges-insulinfoelsomheden-naturligt\/","title":{"rendered":"S\u00e5dan \u00f8ges insulinf\u00f8lsomheden naturligt"},"content":{"rendered":"\n\n\n

Du kan ikke t\u00e6nde for radioen eller bladre gennem et blad uden at h\u00f8re nogen tale om stigningen i fedme og type 2 -diabetes. Insulinresistens er et af nutidens varme emner og en af de st\u00f8rste udfordringer for vores helbred. Det er en vigtig \u00e5rsag til diabetes, h\u00f8jt blodfedtindhold og hypertension.<\/p>\n\n\n\n

Det gode er, at der er masser, vi kan g\u00f8re for at hj\u00e6lpe os selv. Kronisk sygdom beh\u00f8ver ikke at v\u00e6re vores sk\u00e6bne. Ved at lave et par justeringer til vores kost, tr\u00e6ningsrutiner og livsstil, kan vi forbedre vores insulinf\u00f8lsomhed og forblive i form til alt. Desuden kan nogle af \u00e6ndringerne endda v\u00e6re sjove. N\u00e5r det er sagt, kan du \u00f8ge insulinf\u00f8lsomheden naturligt.<\/p>\n\n\n\n

1) Undg\u00e5 kulhydrater<\/h2>\n\n\n\n

Insulin frigives, n\u00e5r vi spiser kulhydrater. Raffineret sukker g\u00f8r insulinpiggen h\u00f8jere end komplekse kulhydrater, men sandheden er, at reduktion af vores kulhydratindtag generelt vil f\u00e5 os til at producere mindre insulin.<\/p>\n\n\n\n

Da insulin hj\u00e6lper med at lagre fedt, kan mindre cirkulerende insulin forhindre, reducere eller vende v\u00e6gtfor\u00f8gelse. Protein og fedt fylder ogs\u00e5, s\u00e5 folk med lavt kulhydratindhold har en tendens til at v\u00e6re mindre sultne og spise naturligt f\u00e6rre kalorier. Kort sagt, kulhydratfattig (1) hj\u00e6lper dig med at tabe dig og forbedre din insulinf\u00f8lsomhed.<\/p>\n\n\n\n

S\u00e5 udsk\u00e6r alt raffineret sukker og hvide kulhydrater, selv moderate m\u00e6ngder kan reducere insulinf\u00f8lsomheden (2). Skub det dog ikke for langt; f\u00e5 komplekse kulhydrater fra masser af gr\u00f8ntsager og b\u00e6r, n\u00f8dder og fr\u00f8. Hvis du g\u00e5r i en tilstand af ketose<\/strong>,<\/a> hvor din krop tilpasser sig til at forbr\u00e6nde fedt i stedet for glukose som br\u00e6ndstof, kan dit v\u00e6v udvikle en grad af insulinresistens som en beskyttende mekanisme til at spare al glukose til hjernen (3).<\/p>\n\n\n\n

\"For<\/figure>\n\n\n\n

2) L\u00f8ft tungt eller pr\u00f8v HIIT<\/h2>\n\n\n\n

Tr\u00e6ning kan \u00f8ge din insulinf\u00f8lsomhed, men du skal g\u00f8re det rigtigt. Lange timer, der banker p\u00e5 fortovene eller l\u00f8beb\u00e5ndet, kan faktisk \u00f8ge m\u00e6ngden af \u200b\u200bcortisol, du frigiver, og g\u00f8re dig mere resistent over for insulin. L\u00f8ft i stedet v\u00e6gte eller pr\u00f8v tr\u00e6ning med h\u00f8j effektinterval (HIIT<\/strong><\/a>) for at forbedre din metaboliske profil og din krop.<\/p>\n\n\n\n

Det er helt ned til et hormon kaldet cortisol. Cortisol har en vital fysiologisk rolle som et af kroppens stresshormoner, der hj\u00e6lper os med at l\u00f8be hurtigere og k\u00e6mpe h\u00e5rdere. Det reducerer imidlertid ogs\u00e5 vores f\u00f8lsomhed over for insulin (4), is\u00e6r hvis niveauerne er h\u00f8je i lange perioder. Tid og intensitet af tr\u00e6ning kan p\u00e5virke niveauet af cortisolfrigivelse. N\u00e5r det kommer til tr\u00e6ning, er mere m\u00e5ske ikke bedre. Tr\u00e6ning i mere end 60 minutter, selv ved en lav intensitet, vil br\u00e6nde kroppens glykogenlagre op og stimulere frigivelse af kortisol. En unders\u00f8gelse (5) bekr\u00e6ftede, at langtidseksponering for cortisol var signifikant h\u00f8jere hos udholdenhedsud\u00f8vere.<\/p>\n\n\n\n

Kort tr\u00e6ning med h\u00f8j intensitet, s\u00e5som sprints, HIIT eller v\u00e6gttr\u00e6ning, for\u00e5rsager mindre stigning i plasmakortisolkoncentrationer. Niveauerne har imidlertid en tendens til at stige, hvis hvileperioderne er korte, og arbejdsniveauet er h\u00f8jt. Dette er is\u00e6r vigtigt, hvis du tr\u00e6ner, n\u00e5r du sulter eller er ern\u00e6ringsm\u00e6ssigt udt\u00f8mt. Det \u00f8ges ogs\u00e5 ved tr\u00e6ning tidligt om morgenen, n\u00e5r cortisolniveauerne er naturligt h\u00f8jere (6), og responsen p\u00e5 tr\u00e6ning kan v\u00e6re mere. S\u00e5 en h\u00e5rd 6 -timers tr\u00e6ning f\u00f8r morgenmad kan faktisk v\u00e6re kontraproduktiv for at forbedre insulinf\u00f8lsomheden.<\/p>\n\n\n\n

\"motion<\/figure>\n\n\n\n

3) Indtag mere omega 3<\/h2>\n\n\n\n

Der er flere og flere beviser, der tyder p\u00e5, at omega-3 i kosten kan v\u00e6re en m\u00e5de, hvorp\u00e5 vi kan forbedre insulinf\u00f8lsomheden<\/a><\/strong> og reducere forekomsten af \u200b\u200btype 2-diabetes. H\u00f8jere niveauer i kosten eller m\u00e5lt i blodbanen har vist sig at g\u00f8re en reel forskel. Tidlige unders\u00f8gelser har vist (7), at tilskud med omega 3 fra fiskeolier kan forbedre brugen af \u200b\u200bglukose i kroppen og reducere insulinresistens (8).<\/p>\n\n\n\n

S\u00e5 pak din kost med masser af fisk, og is\u00e6r fed fisk, for at give din omega 3 et boost. Makrel, sardiner, laks, tun og krabber \u00f8ger alle dine niveauer, uanset om de er frosne, friske eller fra en d\u00e5se. For at f\u00e5 nok omega skal du spise fisk eller andre skaldyr mindst 1 til 2 gange om ugen. Ideelt set skal du spise fisk og skaldyr hver dag, hvis du vil se en stor forskel i insulinf\u00f8lsomhed, is\u00e6r ved at v\u00e6lge det m\u00f8rkere, federe k\u00f8d, der er rigere p\u00e5 essentielle fedtsyrer. Hvis skaldyr ikke er din ting, s\u00e5 tag et supplement<\/a><\/strong> for at f\u00e5 al den omega 3, du har brug for, uden fiskeagtig smag.<\/p>\n\n\n\n

\"omega<\/figure>\n\n\n\n

4) G\u00f8r brug af krydderier<\/h2>\n\n\n\n

Det lyder m\u00e5ske overraskende, men hvis du vil vide, hvordan du \u00f8ger insulinf\u00f8lsomheden naturligt, kan du tilf\u00f8je lidt smag til de madvarer, du spiser. Forskning (9) viser, at hvis din insulinresistens er h\u00f8j p\u00e5 grund af for mange sene n\u00e6tter og ikke nok s\u00f8vn, kan kanel vende den effekt. Drys det bare ikke p\u00e5 en doughnut.<\/p>\n\n\n\n

Hvis du foretr\u00e6kker noget mere salt, kan du pr\u00f8ve at lave mad med ingef\u00e6r, hvidl\u00f8g og gurkemeje (10,11). Du sl\u00e5r nogle killer curries i gang, og du kan ogs\u00e5 hj\u00e6lpe med at forbedre din glukosetolerance og g\u00f8re din krop sensitiv over for insulinens handlinger, en klar sejr rundt omkring.<\/p>\n\n\n\n

5) Fang nogle str\u00e5ler (et ukendt tip om, hvordan man \u00f8ger insulinf\u00f8lsomheden naturligt)<\/h2>\n\n\n\n

Vores kroppe kan lave D -vitamin i sollys, og det er ofte forst\u00e6rket i vores mad. Alligevel har arbejdet p\u00e5 kontorer, v\u00e6ret bundet til vores sk\u00e6rme og konsoller og overd\u00e5dig p\u00e5f\u00f8ring af solcreme f\u00e5et mange af os til at mangle D -vitamin.<\/p>\n\n\n\n

Rakitis kan v\u00e6re sj\u00e6lden, men for lidt D -vitamin kan f\u00f8re til andre problemer. Forskere har knyttet lave D -vitaminindhold til insulinresistens og type 2 -diabetes. S\u00e5 giv dine niveauer et boost med lidt solskin, masser af fed fisk, mejeriprodukter og lever. Det kan v\u00e6re sv\u00e6rt at \u00f8ge dit D -vitaminindhold alene gennem kosten, s\u00e5 overvej ogs\u00e5 et dagligt supplement<\/strong><\/a> (12).<\/p>\n\n\n\n

\"fange<\/figure>\n\n\n\n

6) F\u00e5 lidt k\u00e6rlighed<\/h2>\n\n\n\n

Lyder det for godt til at v\u00e6re sandt? Godt, tro det, k\u00e6rlighed kunne faktisk beskytte dig mod diabetes. Effekten ser ud til at v\u00e6re knyttet til oxytocin, hormonet, der er knyttet til k\u00e6rlighed og binding. Oxytocin frigives, n\u00e5r en mor ammer sin baby, men vores niveauer stiger, hvis vi putter os til en elsket, binder med nogen socialt eller endda klapper vores hunde. Der er en grund til, at det er kendt som ‘k\u00e6le-hormonet’.<\/p>\n\n\n\n

Hvis oxytocin gives til os, har vi en tendens til at f\u00f8le os roligere, gladere og sikrere. Men det kan ogs\u00e5 have virkninger p\u00e5 vores respons p\u00e5 insulin. En unders\u00f8gelse viste, at oxytocin virkede for at vende insulinresistens og forbedre glukosetolerance hos fede mus (13). M\u00e5ske er k\u00e6rlighed virkelig et stof.<\/p>\n\n\n\n

7) Indtag Berberine<\/h2>\n\n\n\n

For vores sidste tip om, hvordan du \u00f8ger insulinf\u00f8lsomheden naturligt, tjek Berberine<\/a><\/strong>. <\/p>\n\n\n\n

Berberine findes i flere forskellige planter, herunder europ\u00e6isk barb\u00e6r, Oregon drue, goldenseal, goldthread, philodendron og tr\u00e6 gurkemeje. Berberin kan reducere glukoseproduktionen i leveren (14, 15).<\/p>\n\n\n\n

Berberin har antibakterielle, antiinflammatoriske og immunforst\u00e6rkende virkninger. Det har ogs\u00e5 vist sig at \u00f8ge insulinf\u00f8lsomheden (16 – 20).<\/p>\n\n\n\n

Sidste ord (og bonustip)<\/h2>\n\n\n\n

Alle ovenst\u00e5ende tip til, hvordan du \u00f8ger insulinf\u00f8lsomheden naturligt, kan hj\u00e6lpe dig med at forbedre dit helbred. Men nyere forskning har ogs\u00e5 vist inositolpulver som et andet supplement, der kan reducere insulinresistens. N\u00e5r det er sagt, lad os vide i kommentarfeltet nedenfor, hvilket tip viste sig at v\u00e6re mest nyttigt for dig (eller en du kender).<\/p>\n\n\n\n

Referencer<\/h4>\n\n\n\n

1) Gower, Barbara A, and Amy M Goss. \u201cA lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes.\u201d The Journal of nutrition vol. 145,1 (2015): 177S-83S. doi:10.3945\/jn.114.195065<\/p>\n\n\n\n

2) Aeberli, Isabelle et al. \u201cModerate amounts of fructose consumption impair insulin sensitivity in healthy young men: a randomized controlled trial.\u201d Diabetes care vol. 36,1 (2013): 150-6. doi:10.2337\/dc12-0540<\/p>\n\n\n\n

3) Jornayvaz, Fran\u00e7ois R et al. \u201cA high-fat, ketogenic diet causes hepatic insulin resistance in mice, despite increasing energy expenditure and preventing weight gain.\u201d American journal of physiology. Endocrinology and metabolism vol. 299,5 (2010): E808-15. doi:10.1152\/ajpendo.00361.2010<\/p>\n\n\n\n

4) Holm\u00e4ng, A, and P Bj\u00f6rntorp. \u201cThe effects of cortisol on insulin sensitivity in muscle.\u201d Acta physiologica Scandinavica vol. 144,4 (1992): 425-31. doi:10.1111\/j.1748-1716.1992.tb09316.x<\/p>\n\n\n\n

5) Skoluda, Nadine et al. \u201cElevated hair cortisol concentrations in endurance athletes.\u201d Psychoneuroendocrinology vol. 37,5 (2012): 611-7. doi:10.1016\/j.psyneuen.2011.09.001<\/p>\n\n\n\n

6) Kanaley, Jill et al. \u201cCortisol and Growth Hormone Responses to Exercise at Different Times of Day.\u201d The Journal of Clinical Endocrinology & Metabolism, Volume 86, Issue 6, 1 June 2001, Pages 2881\u20132889, https:\/\/doi.org\/10.1210\/jcem.86.6.7566<\/p>\n\n\n\n

7) Bj\u00f8rndal, Bodil et al. \u201cPhospholipids from herring roe improve plasma lipids and glucose tolerance in healthy, young adults.\u201d Lipids in health and disease vol. 13 82. 17 May. 2014, doi:10.1186\/1476-511X-13-82<\/p>\n\n\n\n

8) Capel, Fr\u00e9d\u00e9ric et al. \u201cDHA at nutritional doses restores insulin sensitivity in skeletal muscle by preventing lipotoxicity and inflammation.\u201d The Journal of nutritional biochemistry vol. 26,9 (2015): 949-59. doi:10.1016\/j.jnutbio.2015.04.003<\/p>\n\n\n\n

9) Cassia cinnamon for the attenuation of glucose intolerance and insulin resistance resulting from sleep loss (J Med Food. 2009 Jun;12(3):467-72)<\/p>\n\n\n\n

10) Mahluji, Sepide et al. \u201cEffects of ginger (Zingiber officinale) on plasma glucose level, HbA1c and insulin sensitivity in type 2 diabetic patients.\u201d International journal of food sciences and nutrition vol. 64,6 (2013): 682-6. doi:10.3109\/09637486.2013.775223<\/p>\n\n\n\n

11) Ghorbani, Zeinab et al. \u201cAnti-hyperglycemic and insulin sensitizer effects of turmeric and its principle constituent curcumin.\u201d International journal of endocrinology and metabolism vol. 12,4 e18081. 1 Oct. 2014, doi:10.5812\/ijem.18081<\/p>\n\n\n\n

12) Talaei, A., Mohamadi, M. & Adgi, Z. The effect of vitamin D on insulin resistance in patients with type 2 diabetes. Diabetol Metab Syndr 5, 8 (2013). https:\/\/doi.org\/10.1186\/1758-5996-5-8<\/p>\n\n\n\n

13) Zhang, Hai et al. \u201cTreatment of obesity and diabetes using oxytocin or analogs in patients and mouse models.\u201d PloS one vol. 8,5 e61477. 20 May. 2013, doi:10.1371\/journal.pone.0061477<\/p>\n\n\n\n

14) Dong, Hui et al. \u201cBerberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis.\u201d Evidence-based complementary and alternative medicine : eCAM vol. 2012 (2012): 591654. doi:10.1155\/2012\/591654<\/p>\n\n\n\n

15) Berberine for diabetes mellitus type 2. Steriti R. Natural Medicine Journal 2010 October;2(10):5-6<\/p>\n\n\n\n

16) Chen, Chunhua et al. \u201cBerberine inhibits PTP1B activity and mimics insulin action.\u201d Biochemical and biophysical research communications vol. 397,3 (2010): 543-7. doi:10.1016\/j.bbrc.2010.05.153<\/p>\n\n\n\n

17) Turner, Nigel et al. \u201cBerberine and its more biologically available derivative, dihydroberberine, inhibit mitochondrial respiratory complex I: a mechanism for the action of berberine to activate AMP-activated protein kinase and improve insulin action.\u201d Diabetes vol. 57,5 (2008): 1414-8. doi:10.2337\/db07-1552<\/p>\n\n\n\n

18) Lee, Yun S et al. \u201cBerberine, a natural plant product, activates AMP-activated protein kinase with beneficial metabolic effects in diabetic and insulin-resistant states.\u201d Diabetes vol. 55,8 (2006): 2256-64. doi:10.2337\/db06-0006<\/p>\n\n\n\n

19) Ma, Xiao et al. \u201cBerberine-induced activation of 5\u2032-adenosine monophosphate-activated protein kinase and glucose transport in rat skeletal muscles.\u201d Metabolism: clinical and experimental vol. 59,11 (2010): 1619-27. doi:10.1016\/j.metabol.2010.03.009<\/p>\n\n\n\n

20) Hwang, Jin-Taek et al. \u201cAMP-activated protein kinase: a potential target for the diseases prevention by natural occurring polyphenols.\u201d New biotechnology vol. 26,1-2 (2009): 17-22. doi:10.1016\/j.nbt.2009.03.005<\/p>\n","protected":false},"excerpt":{"rendered":"

Du kan ikke t\u00e6nde for radioen eller bladre gennem et blad uden at h\u00f8re nogen tale om stigningen i fedme og type 2 -diabetes. Insulinresistens er et af nutidens varme emner og en af de st\u00f8rste udfordringer for vores helbred. Det er en vigtig \u00e5rsag til diabetes, h\u00f8jt blodfedtindhold og hypertension. Det gode er, at…<\/p>\n","protected":false},"author":2,"featured_media":150267,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2607],"tags":[],"coauthors":[],"class_list":["post-222510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-naering"],"taxonomy_info":{"category":[{"value":2607,"label":"N\u00e6ring"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/wie-du-die-insulinsensitivitat-auf-naturliche-weise-erhohst-01-1024x512.jpg",1024,512,true],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/da-dk\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":2607,"name":"N\u00e6ring","slug":"naering","term_group":0,"term_taxonomy_id":2607,"taxonomy":"category","description":"","parent":0,"count":47,"filter":"raw","cat_ID":2607,"category_count":47,"category_description":"","cat_name":"N\u00e6ring","category_nicename":"naering","category_parent":0}],"tag_info":false,"wpml":{"language":"da-dk","is_original":false,"original_post_id":132706,"translations":{"bg-bg":{"id":225767,"language":"bg-bg","is_original":false},"cs-cz":{"id":220592,"language":"cs-cz","is_original":false},"da-dk":{"id":222510,"language":"da-dk","is_original":false},"de-at":{"id":169513,"language":"de-at","is_original":false},"de-de":{"id":74694,"language":"de-de","is_original":false},"el-cy":{"id":229279,"language":"el-cy","is_original":false},"el-gr":{"id":228447,"language":"el-gr","is_original":false},"en-gb":{"id":132706,"language":"en-gb","is_original":true},"en-ie":{"id":164665,"language":"en-ie","is_original":false},"en-mt":{"id":165859,"language":"en-mt","is_original":false},"et-ee":{"id":230248,"language":"et-ee","is_original":false},"fi-fi":{"id":238662,"language":"fi-fi","is_original":false},"fr-fr":{"id":74637,"language":"fr-fr","is_original":false},"hu-hu":{"id":224881,"language":"hu-hu","is_original":false},"it-it":{"id":74658,"language":"it-it","is_original":false},"lt-lt":{"id":235306,"language":"lt-lt","is_original":false},"lv-lv":{"id":230617,"language":"lv-lv","is_original":false},"nl-be":{"id":217758,"language":"nl-be","is_original":false},"nl-nl":{"id":176865,"language":"nl-nl","is_original":false},"pl-pl":{"id":184243,"language":"pl-pl","is_original":false},"pt-pt":{"id":168839,"language":"pt-pt","is_original":false},"ro-ro":{"id":237595,"language":"ro-ro","is_original":false},"sk-sk":{"id":238828,"language":"sk-sk","is_original":false},"sl-si":{"id":239010,"language":"sl-si","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/posts\/222510","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/comments?post=222510"}],"version-history":[{"count":2,"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/posts\/222510\/revisions"}],"predecessor-version":[{"id":252463,"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/posts\/222510\/revisions\/252463"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/media\/150267"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/media?parent=222510"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/categories?post=222510"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/tags?post=222510"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/da-dk\/wp-json\/wp\/v2\/coauthors?post=222510"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}