{"id":237595,"date":"2021-10-18T09:00:00","date_gmt":"2021-10-18T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/creste-sensibilitatea-la-insulina\/"},"modified":"2021-10-18T09:00:00","modified_gmt":"2021-10-18T08:00:00","slug":"creste-sensibilitatea-la-insulina","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/ro-ro\/creste-sensibilitatea-la-insulina\/","title":{"rendered":"Cum s\u0103 cre\u0219te\u021bi sensibilitatea la insulin\u0103 \u00een mod natural"},"content":{"rendered":"\n\n\n

Nu pute\u021bi deschide radioul sau s\u0103 r\u0103sfoi\u021bi o revist\u0103 f\u0103r\u0103 s\u0103 auzi\u021bi pe cineva vorbind despre cre\u0219terea obezit\u0103\u021bii \u0219i a diabetului de tip 2. Rezisten\u021ba la insulin\u0103 este unul dintre subiectele fierbin\u021bi ale momentului \u0219i una dintre cele mai mari provoc\u0103ri pentru s\u0103n\u0103tatea noastr\u0103. Este o cauz\u0103 cheie a diabetului, a nivelului ridicat de gr\u0103simi din s\u00e2nge \u0219i a hipertensiunii.<\/p>\n\n\n\n

Partea bun\u0103 este c\u0103 putem face multe pentru a ne ajuta\/ Bolile cronice nu trebuie s\u0103 fie destinul nostru. F\u0103c\u00e2nd c\u00e2teva ajust\u0103ri la dietele noastre, la rutinele de exerci\u021bii fizice \u0219i la stilul e via\u021b\u0103, ne putem \u00eembun\u0103t\u0103\u021bi sensibilitatea la insulin\u0103 \u0219i putem r\u0103m\u00e2ne \u00een form\u0103 pentru orice. Mai mult, unele dintre schimb\u0103ri pot fi chiar distractive. Acestea fiind spuse, iat\u0103 cum s\u0103 cre\u0219te\u021bi sensibilitatea la insulin\u0103 \u00een mod natural.<\/p>\n\n\n\n

1) Reduce\u021bi carbohidra\u021bii<\/h3>\n\n\n\n

Insulina este eliberat\u0103 atunci c\u00e2nd m\u00e2nc\u0103m carbohidra\u021bi. Zah\u0103rul rafinat face ca v\u00e2rful de insulin\u0103 s\u0103 fie mai mare dec\u00e2t carbohidra\u021bii complec\u0219i, dar adev\u0103rul este c\u0103 reducerea aportului de carbohidra\u021bi \u00een general ne va face s\u0103 producem mai pu\u021bin\u0103 insulin\u0103.<\/p>\n\n\n\n

\u00centruc\u00e2t insulina ajut\u0103 la stocarea gr\u0103similor, mai pu\u021bin\u0103 insulin\u0103 circulant\u0103 poate preveni, reduce sau inversa cre\u0219terea \u00een greutate. Proteinele \u0219i gr\u0103simile sunt \u0219i ele s\u0103\u021bioase, a\u0219a c\u0103 persoanele care urmeaz\u0103 o diet\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi tind s\u0103 fie mai pu\u021bin \u00eenfometate \u0219i, \u00een mod natural, s\u0103 m\u0103n\u00e2nce mai pu\u021bine calorii. Pe scurt, dieta cu un con\u021binut sc\u0103zut de carbohidra\u021bi (1<\/a>) func\u021bioneaz\u0103 pentru a v\u0103 ajuta s\u0103 pierde\u021bi \u00een greutate \u0219i pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi sensibilitatea la insulin\u0103.<\/p>\n\n\n\n

A\u0219adar, t\u0103ia\u021bi tot zah\u0103rul rafinat \u0219i carbohidra\u021bii albi, chiar \u0219i cantit\u0103\u021bile moderate pot reduce sensibilitatea la insulin\u0103 (2<\/a>). Totu\u0219i, nu merge\u021bi nici prea departe, ob\u021bine\u021bi carbohidra\u021bi complec\u0219i din multe legume \u0219i fructe de p\u0103dure, nuci \u0219i semin\u021be. Dac\u0103 intra\u021bi \u00een stare de cetoz\u0103<\/a><\/strong>, \u00een care corpul dvs. se adapteaz\u0103 la arderea gr\u0103similor \u00een loc de glucoz\u0103 ca \u0219i combustibil, \u021besuturile dvs. pot dezvolta un grad de rezisten\u021b\u0103 la insulin\u0103 ca mecanism de protec\u021bie pentru a economisi orice glucoz\u0103 pentru creier (3<\/a>).<\/p>\n\n\n\n

\"Imagine<\/figure>\n\n\n\n

2) Ridica\u021bi greut\u0103\u021bi sau antrenamentul HIIT<\/h3>\n\n\n\n

Exerci\u021biile fizice v\u0103 pot cre\u0219te sensibilitatea la insulin\u0103, dar trebuie s\u0103 le face\u021bi cum trebuie. Orele lungi b\u0103t\u00e2nd trotuarele sau banda de alergare pot cre\u0219te de fapt cantitatea de cortizol pe care o elibera\u021bi \u0219i v\u0103 fac mai rezisten\u021bi la insulin\u0103. \u00cen schimb, ridica\u021bi greut\u0103\u021bi sau \u00eencerca\u021bi antrenamentul cu intervale de impact ridicat (HIIT<\/a>) pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi profilul metabolic \u0219i corpul.<\/p>\n\n\n\n

Totul se datoreaz\u0103 unui hormon numit cortizol. Cortizolul are un rol fiziologic vital ca unul dintre hormonii de stres ai organismului, ajut\u00e2ndu-ne s\u0103 alerg\u0103m mai repede \u0219i s\u0103 lupt\u0103m mai tare. Cu toate acestea, el scade, de asemenea, sensibilitatea la insulin\u0103 (4<\/a>), \u00een special dac\u0103 nivelurile sunt ridicate pentru perioade lungi de timp. Timpul \u0219i intensitatea exerci\u021biilor fizice pot afecta nivelul de eliberare a cortizolului. C\u00e2nd vine vorba de exerci\u021bii fizice, mai mult poate s\u0103 nu fie mai bine. Antrenamentul timp de mai mult de 60 de minute, chiar \u0219i la o intensitate sc\u0103zut\u0103, va arde depozitele de glicogen ale organismului \u0219i va stimula eliberarea de cortizol. Un studiu (5<\/a>) a confirmat c\u0103 expunerea pe termen lung la cortizol a fost semnificativ mai mare la sportivii de anduran\u021b\u0103. <\/p>\n\n\n\n

Exerci\u021biile scurte de intensitate ridicat\u0103, cum ar fi sprinturile, HIIT sau antrenamentul cu greut\u0103\u021bi, determin\u0103 o cre\u0219tere mai mic\u0103 a concentra\u021biilor plasmatice de cortizol. Cu toate acestea, nivelurile au tendin\u021ba de a cre\u0219te brusc dac\u0103 perioadele de odihn\u0103 sunt scurte \u0219i nivelurile de efort sunt ridicate. Acest lucru este este deosebit de semnificativ dac\u0103 se fac exerci\u021bii fizice atunci c\u00e2nd se face foame sau c\u00e2nd se epuizeaz\u0103 din punct de vedere nutri\u021bional. De asemenea, aceasta este crescut\u0103 de antrenamentele efectuate diminea\u021ba devreme, c\u00e2nd nivelurile de cortizol sunt \u00een mod natural mai ridicate (6<\/a>) \u0219i r\u0103spunsul la exerci\u021bii poate fi mai mare. Astfel, un antrenament dur la 6 diminea\u021ba \u00eenainte de micul dejun poate fi de fapt contraproductiv pentru \u00eembun\u0103t\u0103\u021birea sensibilit\u0103\u021bii la insulin\u0103.<\/p>\n\n\n\n

\"exerci\u021biile<\/figure>\n\n\n\n

3) Cre\u0219te\u021bi Omega 3<\/h3>\n\n\n\n

Exist\u0103 din ce \u00een ce mai multe dovezi care sugereaz\u0103 c\u0103 omega 3<\/strong> din alimenta\u021bie poate fi o modalitate prin care putem \u00eembun\u0103t\u0103\u021bi sensibilitatea la insulin\u0103<\/strong><\/a> \u0219i reduce inciden\u021ba diabetului de tip 2. S-a demonstrat c\u0103 niveluri mai ridicate \u00een alimenta\u021bie sau m\u0103surate \u00een s\u00e2nge fac o diferen\u021b\u0103 real\u0103. Studiile recente au ar\u0103tat (7<\/a>) c\u0103 suplimentarea cu omega 3 din uleiurile de pe\u0219te poate \u00eembun\u0103t\u0103\u021bi utilizarea glucozei de c\u0103tre organism \u0219i reduce rezisten\u021ba la insulin\u0103 (8<\/a>).<\/p>\n\n\n\n

A\u0219adar, completa\u021bi-v\u0103 alimenta\u021bia cu mult pe\u0219te, \u0219i \u00een special pe\u0219te gras, pentru a v\u0103 da un impuls de omega 3. Macrou, sardine, somon, ton \u0219i crab, toate acestea v\u0103 vor cre\u0219te nivelul, indiferent dac\u0103 sunt congelate, proaspete sau dintr-o conserv\u0103. Pentru a ob\u021bine suficient omega, va trebui s\u0103 m\u00e2nca\u021bi alte fructe de mare de cel pu\u021bin 1 sau 2 ori pe s\u0103pt\u0103m\u00e2n\u0103. \u00cen mod ideal, \u00eens\u0103, consuma\u021bi fructe de mare \u00een fiecare zi dac\u0103 dori\u021bi s\u0103 vede\u021bi o diferen\u021b\u0103 mare \u00een ceea ce prive\u0219te sensibilitatea la insulin\u0103, aleg\u00e2nd \u00een special carnea mai gras\u0103 \u00eenchis\u0103 la culoare, care este mai bogat\u0103 \u00een acizi gra\u0219i esen\u021biali. Dac\u0103 nu v\u0103 plac fructele de mare, atunci lua\u021bi un supliment<\/a><\/strong> pentru a ob\u021bine tot omega 3 de care ave\u021bi nevoie, f\u0103r\u0103 arom\u0103 de pe\u0219te.<\/p>\n\n\n\n

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

4) Condimenta\u021bi-v\u0103 via\u021ba<\/h3>\n\n\n\n

Acest lucru ar putea p\u0103rea surprinz\u0103tor, dar dac\u0103 vre\u021bi s\u0103 \u0219ti\u021bi cum s\u0103 \u0219ti\u021bi cum s\u0103 cre\u0219te\u021bi sensibilitatea la insulin\u0103 \u00een mod natural, ad\u0103uga\u021bi pu\u021bin\u0103 arom\u0103 alimentelor pe care le consuma\u021bi. Cercet\u0103rile (9<\/a>) arat\u0103 c\u0103, dac\u0103 rezisten\u021ba dvs. la insulin\u0103 este ridicat\u0103 din cauza prea multor nop\u021bi t\u00e2rzii \u0219i a somnului insuficient, atunci scor\u021bi\u0219oara poate inversa acest efect. Doar nu o pres\u0103ra\u021bi pe o gogoa\u0219\u0103.<\/p>\n\n\n\n

Dac\u0103 prefera\u021bi ceva mai savuros, \u00eencerca\u021bi s\u0103 g\u0103ti\u021bi cu ghimbir, usturoi \u0219i turmeric (10<\/a>, 11<\/a>). Ad\u0103ug\u00e2nd ni\u0219te curry pute\u021bi contribui, de asemenea, la \u00eembun\u0103t\u0103\u021barea toleran\u021bei la glucoz\u0103 \u0219i la sensibilitatea organismului la ac\u021biunea insulinei, un c\u00e2\u0219tig sigur pentru to\u021bi.<\/p>\n\n\n\n

5) Profita\u021bi de razele solare (un sfat pu\u021bin cunoscut despre cum s\u0103 cre\u0219te\u021bi sensibilitatea la insulin\u0103 \u00een mod natural)<\/h3>\n\n\n\n

Organismul nostru poate produce vitamina D \u00een lumina soarelui \u0219i este adesea \u00eent\u0103rit\u0103 \u00een alimentele noastre. Chiar \u0219i a\u0219a, munca \u00een birouri, faptul c\u0103 suntem lega\u021bi de ecrane \u0219i console \u0219i aplicarea din bel\u0219ug a cremei de protec\u021bie solar\u0103 au f\u0103cut ca o mul\u021bime dintre noi s\u0103 nu avem vitamina D.<\/p>\n\n\n\n

Rahitismul poate fi rar, dar poate duce la alte probleme. Cercet\u0103torii au legat nivelurile sc\u0103zute de vitamina D de rezisten\u021b\u0103 la insulin\u0103 \u0219i de diabetul de tip 2. A\u0219adar, da\u021bi un impuls nivelului dvs. cu pu\u021bin\u0103 lumin\u0103 solar\u0103, mult pe\u0219te gras, produse lactate \u0219i ficat. Poate fi dificil s\u0103 v\u0103 cre\u0219te\u021bi nivelul de vitamina D doar prin alimenta\u021bie, a\u0219a c\u0103 lua\u021bi \u00een continuare \u0219i un supliment zilnic<\/a> (12<\/a>).<\/p>\n\n\n\n

\"prinde\u021bi<\/figure>\n\n\n\n

6) Primi\u021bi pu\u021bin\u0103 iubire<\/h3>\n\n\n\n

Sun\u0103 prea frumos ca s\u0103 fie adev\u0103rat? Ei bine, crede\u021bi-m\u0103, dragostea ar putea de fapt s\u0103 v\u0103 protejeze de diabet. Efectul pare s\u0103 fie legat de oxitocin\u0103, hormonul care este legat de iubire \u0219i de crearea leg\u0103turilor. Oxitocina este eliberat\u0103 atunci c\u00e2nd o mam\u0103 \u00ee\u0219i al\u0103pteaz\u0103 bebelu\u0219ul, dar nivelurile noastre cresc brusc dac\u0103 ne ghemuim l\u00e2ng\u0103 o persoan\u0103 iubit\u0103, leg\u0103m cu cineva din punct de vedere social sau chiar c\u00e2nd ne m\u00e2ng\u00e2iem c\u00e2inii. Exist\u0103 un motiv pentru care este cunoscut drept \u201ehormonul \u00eembr\u0103\u021bi\u0219\u0103rii\u201d.<\/p>\n\n\n\n

Dac\u0103 ni se ofer\u0103 oxitocin\u0103, tindem s\u0103 ne sim\u021bim mai calmi, mai ferici\u021bi \u0219i mai \u00een siguran\u021b\u0103. Dar poate avea de asemenea, efecte asupra r\u0103spunsului nostru la insulin\u0103. Un studiu a demonstrat c\u0103 oxitocina a ac\u021bionat pentru a inversa rezisten\u021ba la insulin\u0103 \u0219i pentru a \u00eembun\u0103t\u0103\u021bi toleran\u021ba la glucoz\u0103 la \u0219oarecii obezi (13<\/a>). Poate c\u0103 dragostea chiar este un medicament.<\/p>\n\n\n\n

7) Lua\u021bi Berberin\u0103 <\/h3>\n\n\n\n

Pentru ultimul nostru sat despre cum s\u0103 cre\u0219tem sensibilitatea la insulin\u0103 \u00een mod natural, verifica\u021bi Berberina<\/a><\/strong>.<\/p>\n\n\n\n

Berberina se g\u0103se\u0219te \u00een mai multe plante, inclusiv \u00een coac\u0103zul european, strugurele de Oregon, t\u0103m\u00e2ia de aur, firul de aur, filodendronul \u0219i curcuma de copac. Berberina poate reduce produc\u021bia de glucoz\u0103 \u00een ficat (14<\/a>, 15<\/a>).<\/p>\n\n\n\n

Berberina are efecte antibacteriene, antiinflamatorii \u0219i de \u00eent\u0103rire a imunit\u0103\u021bii. S-a demonstrat, de asemenea, c\u0103 m\u0103re\u0219te sensibilitatea la insulin\u0103 (16<\/a>–20<\/a>).<\/p>\n\n\n\n

Cuvinte finale (\u0219i un sfat bonus)<\/h3>\n\n\n\n

Oricare dintre sfaturile de mai sus despre cum s\u0103 cre\u0219te\u021bi la insulin\u0103 \u00een mod natural v\u0103 poate ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi s\u0103n\u0103tatea. Dar cercet\u0103rile recente au ar\u0103tat, de asemenea, c\u0103 pulberea de inozitol<\/a> <\/strong>este un alt supliment care poate reduce rezisten\u021ba a insulin\u0103. Acestea fiind spuse, anun\u021ba\u021bi-ne \u00een sec\u021biunea de comentarii de mai jos care sfat s-a dovedit a fi cel mai util pentru dvs. (sau pentru cineva pe care \u00eel cunoa\u0219te\u021bi).<\/p>\n\n\n\n\n

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\u201cReferences\u201d<\/summary>\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\n\n\n<\/details>\n\n<\/div>\n \n<\/div>\n\n","protected":false},"excerpt":{"rendered":"

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