{"id":230248,"date":"2021-10-18T09:00:00","date_gmt":"2021-10-18T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/kuidas-parandada-insuliinitundlikkust\/"},"modified":"2025-09-19T08:57:01","modified_gmt":"2025-09-19T07:57:01","slug":"kuidas-parandada-insuliinitundlikkust","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/et-ee\/kuidas-parandada-insuliinitundlikkust\/","title":{"rendered":"Kuidas parandada insuliinitundlikkust loomulikul teel"},"content":{"rendered":"\n

Sa ei saa telekat vaadata ega ajakirja sirvida ilma, et keegi mainiks \u00fclekaalulisust ja 2. t\u00fc\u00fcpi diabeedi p\u00f5devate inimeste arvu t\u00f5usu. Insuliiniresistentsus on viimase aja \u00fcks kuumemaid teemasid ja \u00fcks peamisi v\u00e4ljakutseid tervishoius\u00fcsteemile. Insuliiniresistentsus on diabeedi, vere k\u00f5rgenenud rasvasisalduse ja h\u00fcpertensiooni peamine p\u00f5hjus.
Hea on see, et me saame ennast aidata ning krooniline haigus ei pea saama meile saatuslikuks. Tehes v\u00e4ikesi muudatusi oma toitumises, treenimises ja elustiilis, saame parandada insuliinitundlikkust loomulikul teel ja olla heas vormis. Veelgi enam, m\u00f5ned muudatused v\u00f5ivad olla isegi l\u00f5busad! Selgitame, kuidas parandada insuliinitundlikkust loomulikul teel<\/p>\n\n\n\n

1) V\u00e4hem s\u00fcsivesikuid<\/strong><\/h2>\n\n\n\n

Insuliin vabaneb verre siis, kui me s\u00f6\u00f6me s\u00fcsivesikuid. Rafineeritud suhkur muudab insuliini k\u00f5rgemaks kiiremini kui aeglased s\u00fcsivesikud. T\u00f5de on selles, et s\u00fcsivesikute tarbimise piiramine paneb keha tootma v\u00e4hem insuliini.<\/p>\n\n\n\n

Kuna insuliin aitab rasva hoida ning v\u00e4iksem insuliini kogus aitab v\u00e4ltida kehakaalu t\u00f5usu, v\u00e4hendada seda v\u00f5i seda hoopiski kaotada. Valk ja rasv on toitvad  –  madala s\u00fcsivesikusisaldusega dieedil olevad inimesed on tavaliselt v\u00e4hem n\u00e4ljased ja s\u00f6\u00f6vad loomulikult v\u00e4hem kaloreid. Lihtsamalt \u00f6eldes aitab v\u00e4hese s\u00fcsivesikute sisaldusega  (1) toitude tarbimine kaalust alla v\u00f5tta ja insuliinitundlikkust parandada.<\/p>\n\n\n\n

Loobuge rafineeritud suhkrust ja kiirtest s\u00fcsivesikutest. Isegi v\u00e4iksed kogused v\u00f5ivad parandada teie insuliinitundlikkust (2), kuid \u00e4rge seda \u00fcleliia l\u00e4bi suruge. Hankige oma s\u00fcsivesikud k\u00f6\u00f6giviljadest, marjadest, p\u00e4hklitest ja seemnetest. Kui te olete j\u00f5udnud ketoosiseisundisse <\/a>ehk protsessi, kui teie keha tegeleb gl\u00fckoosi kogumise asemel rasva p\u00f5letamisega, siis v\u00f5ib k\u00e4ivituda teatud kaitsemehhanism. Se kaitsemehhanism on see, mis aitab kehal hoida gl\u00fckoosi, mida teie aju vajab (3).<\/p>\n\n\n\n

 <\/h2>\n\n\n\n
\"V\u00e4henda<\/figure>\n\n\n\n

2) Raskuste t\u00f5stmine v\u00f5i HIIT<\/strong><\/h2>\n\n\n\n

Treenimine v\u00f5ib parandada teie insuliinitundlikkust, kuid peate seda \u00f5igesti tegema. Pikad tunnid k\u00f5nniteel v\u00f5i jooksmine v\u00f5ivad t\u00f5epoolest suurendada vabaneva kortisooli kogust ja muuta teid insuliinitundlikkusele hoopis vastupidavamaks. Selle asemel t\u00f5stke raskusi v\u00f5i proovige intervalltreeningut (HIIT<\/a>), et parandada oma ainevahetusprofiili ja figuuri.<\/p>\n\n\n\n

K\u00f5ik s\u00f5ltub hormoonist, mida nimetatakse kortisooliks. Kortisoolil on oluline roll meie kehas ning teda tunneme stressihormoonina. Stressihormoon aitab meil kiiremini joosta ja t\u00f5husamini treenida, kuid ta v\u00e4hendab ka meie tundlikkust insuliini suhtes (4), eriti siis, kui see on pikka aega k\u00f5rgel tasemel. Treeningu aeg ja intensiivsus v\u00f5ivad m\u00f5jutada kortisooli vabanemise taset. Treeningu osas ei pruugi rohkem olla alati parem. Treenides \u00fcle 60 minuti, isegi madala intensiivsusega, p\u00f5letab teie keha gl\u00fckogeenivarusid ja stimuleerib kortisooli vabanemist. Uuring (5) kinnitas, et pikaajaline kortisoolitase on vastupidavussportlastel oluliselt suurem.<\/p>\n\n\n\n

L\u00fchikesed k\u00f5rge intensiivsusega treeningud, nagu sprint, HIIT v\u00f5i j\u00f5utreening, p\u00f5hjustavad kortisooli plasmakontsentratsiooni v\u00e4iksemat t\u00f5usu. Tase kipub t\u00f5usma siis, kui puhkeaeg on l\u00fchike ja treenimise aeg pikk. See on eriti m\u00e4rkimisv\u00e4\u00e4rne n\u00e4lgimise ning ammendunud toitumisharjumuste korral. See suureneb ka siis, kui treeningud on varahommikul, sest sel ajal on meie keha kortisooli tase loomulikult k\u00f5rgem (6), mis t\u00e4hendab, et keha vastus treeningule v\u00f5ib olla suurem. Mis t\u00e4hendab seda, et raske hommikune treening enne hommikus\u00f6\u00f6ki v\u00f5ib olla insuliini tundlikkuse parandamiseks kahjulik.<\/p>\n\n\n\n

\"Treenimine<\/figure>\n\n\n\n

3) T\u00f5sta oma oomega-3 taset<\/strong><\/h2>\n\n\n\n

\u00dcha enam on t\u00f5endeid selle kohta, et toiduga saadav oomega-3 v\u00f5ib olla t\u00f5hus viis insuliinitundlikkuse parandamiseks<\/a> ja 2. t\u00fc\u00fcpi diabeedi ennetamiseks. On t\u00f5estatud, et k\u00f5rgem oomega-3 tase toidus v\u00f5i vereringes avaldab m\u00f5ju. Varasemad uuringud on n\u00e4idanud (7), et kala\u00f5list saadava oomega -3 tarbimine v\u00f5ib parandada gl\u00fckoosi kasutamist kehas ja v\u00e4hendada ka insuliiniresistentsust (8).<\/p>\n\n\n\n

Lisage oma men\u00fc\u00fcsse rohkelt kala (eriti rasvast kala), et anda oma oomega-3 tasemele hoogu juurde. Makrell, sardiinid, l\u00f5he, tuunikala ja krabi t\u00f5stavad teie oomega-3! Toidud v\u00f5ivad olla k\u00fclmutatud kujul, v\u00e4rsked v\u00f5i hoopis konservid. Piisava oomega saamiseks peate v\u00e4hemalt 1\u20132 korda n\u00e4dalas s\u00f6\u00f6ma kala v\u00f5i muid mereande. Ideaalis s\u00f6\u00f6ge iga p\u00e4ev mereande, kui soovite oma insuliinitundlikkuses erinevust n\u00e4ha kiiremini. Valige tume rasvane liha, mis on rikas k\u00fcllastunud rasvhapete poolest. Kui mereannid pole teie teema, siis kasutage toidulisandit<\/a>, et oma vajalik oomega-3 kogus k\u00e4tte saada.<\/p>\n\n\n\n

\"Oomega-3<\/figure>\n\n\n\n

4) Lisa oma elule v\u00fcrtsi<\/strong><\/h2>\n\n\n\n

See v\u00f5ib tunduda \u00fcllatav, kuid kui te tahate teada, kuidas parandada insuliinitundlikkust loomulikul teel, siis lisage oma toitudele veidi maitset juurde! Uuringud (9) n\u00e4itavad, etinsuliiniresistentsus v\u00f5ib olla liiga k\u00f5rge ebapiisava une p\u00e4rast v\u00f5i kui olete \u00f6\u00f6siti pikalt \u00fcleval – appi tuleb kaneel! Lihtsalt \u00e4rge puistake seda s\u00f5\u00f5rikutele.<\/p>\n\n\n\n

Kui eelistate midagi muud, proovige valmistada toite ingveri, k\u00fc\u00fcslaugu ja kurkumiga (10,11). V\u00fcrtsid aitavad parandada gl\u00fckoositaluvust ja sensibiliseerida keha insuliini toime suhtes. Valik on sinu!<\/p>\n\n\n\n

5) P\u00fc\u00fca m\u00f5ned p\u00e4ikesekiired (v\u00e4hetuntud fakt insuliinitundlikkuse loomuliku suurendamise kohta)<\/strong><\/p>\n\n\n\n

Meie keha saab p\u00e4ikesevalguse abil toota D-vitamiini ja seda toetab ka toitumine. Sellegipoolest on kontorit\u00f6\u00f6, ekraanide ja konsoolide k\u00fcljes rippumine ning p\u00e4ikesekaitse toodete rikkalik kasutamine on p\u00f5hjustanud paljudel D -vitamiini puuduse.<\/p>\n\n\n\n

Rahhiit on haruldane haigus, kuid madal D-vitamiini tase v\u00f5ib p\u00f5hjustada palju muid terviseprobleeme. Teadlased on seostanud madala D-vitamiini taseme insuliiniresistentsuse ja II t\u00fc\u00fcpi diabeediga. Andke oma D-vitamiini tasemele veidi innustus rasvase kalaga, piimatoodete ja maksa abil. Ainu\u00fcksi toitumisega v\u00f5ib olla raske oma D-vitamiini taset t\u00f5sta, seega kaaluge ka toidulisandi kasutamist<\/a> (12).<\/p>\n\n\n\n

\"P\u00fc\u00fca<\/figure>\n\n\n\n

6)Leia oma armastus<\/strong><\/h2>\n\n\n\n

K\u00f5lab liiga h\u00e4sti, et olla t\u00f5si? Usu v\u00f5i mitte, aga armastus v\u00f5ib meid diabeedi eest kaitsta. M\u00f5ju n\u00e4ib olevat seotud oks\u00fctotsiiniga ehk hormooniga, mis on seotud armastuse ja l\u00e4hedusega. Oks\u00fctotsiin vabaneb siis, kui ema toidab oma last rinnaga, kuid meie tase t\u00f5useb ka siis, kui me kallimaga kokku puutume, loome kellegagi sotsiaalse sideme v\u00f5i kui me isegi oma koera paitame. See on p\u00f5hjus, miks seda tuntakse \u201ckaisuhormoonina\u201d.<\/p>\n\n\n\n

Kui meile antakse oks\u00fctotsiini, tunneme end rahulikumalt, \u00f5nnelikumalt ja turvalisemalt ning see v\u00f5ib m\u00f5jutada ka meie reaktsiooni insuliinile. Uuring n\u00e4itas, et oks\u00fctotsiin m\u00f5jutas rasvunud hiirte insuliiniresistentsust ja parandas gl\u00fckoositaluvust (13). V\u00f5ib -olla on armastus t\u00f5esti narkootikum.<\/p>\n\n\n\n

7) V\u00f5tke berberiini<\/strong><\/h2>\n\n\n\n

Meie viimane soovitus kuidas parandada insuliinitundlikkust loomulikul teel on seotud berberiiniga<\/a>.

Berberiini leidub mitmetes erinevates taimedes, sealhulgas kukerpuu marjades, Oregoni viinamarjades, koldjuure t\u00f5mmises, kuldniidis, filodendronis ja puukurkumis. Berberiin v\u00f5ib v\u00e4hendada gl\u00fckoosi tootmist maksas (14, 15).<\/p>\n\n\n\n

Berberiinil on antibakteriaalne, p\u00f5letikuvastane ja immuunsust tugevdav toime. Samuti on t\u00f5estatud, et see parandab insuliinitundlikkust (16\u201320).<\/p>\n\n\n\n

L\u00f5pus\u00f5nad (ja boonus)<\/strong><\/h2>\n\n\n\n

K\u00f5ik \u00fclaltoodud soovitused vastavad k\u00fcsimusele kuidas parandada insuliinitundlikkust loomulikul teel ning aitavad teil oma tervist parandada.
Kuid hiljutised uuringud on n\u00e4idanud, et ka inositoolipulber <\/a>v\u00f5ib v\u00e4hendada insuliiniresistentsust. Andke meile kommentaarides teada, milline soovitus on k\u00f5ige kasulikum sinu jaoks v\u00f5i kellegi teise jaoks keda sa tunned?<\/p>\n\n\n\n

Allikad:
[vc_row el_id=”references”][vc_column][vc_toggle title=”References” el_class=”faqs”]<\/p>\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
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Sa ei saa telekat vaadata ega ajakirja sirvida ilma, et keegi mainiks \u00fclekaalulisust ja 2. t\u00fc\u00fcpi diabeedi p\u00f5devate inimeste arvu t\u00f5usu. Insuliiniresistentsus on viimase aja \u00fcks kuumemaid teemasid ja \u00fcks peamisi v\u00e4ljakutseid tervishoius\u00fcsteemile. Insuliiniresistentsus on diabeedi, vere k\u00f5rgenenud rasvasisalduse ja h\u00fcpertensiooni peamine p\u00f5hjus.Hea on see, et me saame ennast aidata ning krooniline haigus ei 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