Mhedzisiro Yekudya Kune Shuga Yakawanda Pakuramba Kurapwa kweInsulin
Pendauluan
Mumakumi emakore achangopfuura, kuwanda kwechirwere cheshuga cherudzi rwechipiri kwakawedzera zvakanyanya pasi rose. Chimwe chezvinhu zvikuru zvinokonzera kuwanda kwezvirwere zveshuga kudya kusina kunaka, kunyanya kudya kune shuga yakawanda. Kudya shuga yakawandisa hakungokanganisi huremu chete asiwo kunogona kukonzera matambudziko akasiyana-siyana ehutano, kusanganisira kuramba insulin. Chinyorwa chino chichaongorora zvakadzama kuti kudya kune shuga yakawanda kunogona sei kutungamira kuramba insulin, nzira dziri shure kwayo, uye migumisiro yehutano kwenguva refu.
Chii Chinonzi Kuramba Insulin?
Kusakwanisa insulin mumuviri chirwere chinokonzerwa nekuti masero emuviri haapindure zvakanaka ku insulin, iyo hormone inodzora huwandu hweshuga muropa (glucose). Kazhinji, insulin inobvumira glucose kupinda mumasero kuti ishandiswe sesimba. Zvisinei, mukusagona insulin mumuviri, masero emuviri haanyanyi kunzwa insulin, zvichiita kuti huwandu hweshuga muropa hurambe hwakakwira kwenguva yakareba mushure mekudya. Nekuda kweizvozvo, muviri unogadzira insulin yakawanda mukuyedza kudzikisa huwandu hweshuga muropa, izvo zvinogona kutungamira kuneta kwepancreatic uye kukura kwechirwere cheshuga cherudzi rwechipiri.
Maitiro Ekudya Zvine Shuga Yakawanda Uye Kuramba Insulin
1. Kuunganidzwa kwemafuta mumuviri
Kudya kwakawanda neshuga, kunyanya fructose (chinhu chikuru chinowanikwa mushuga yetafura uye sirapu yechibage ine fructose yakawanda), kunogona kukonzera kuunganidzwa kwemafuta, kunyanya munzvimbo yemukati kana kutenderedza nhengo dzemukati. Kuunganidzwa kwemafuta uku kunogona kukanganisa mashandiro e insulin muchiropa, tsandanyama, uye mafuta, zvichikonzera kuramba insulin.
2. Kuzvimba Kusingaperi
Kudya shuga yakawandisa kunogona kukonzera kuzvimba mumuviri. Kuwedzera shuga kunogona kukonzera kuwedzera kwehuwandu hwe uric acid muropa, izvo zvine chekuita nekuzvimba uye kuramba insulin. Kuzvimba kwenguva refu, kunyanya mumafuta, kunogona kukonzera kuburitswa kwema cytokines anokuvadza akadai seTNF-α neIL-6, izvo zvinokanganisa nzira yekutumira insulin.
3. Kushushikana Kwekusvuta
Kudya zvine shuga yakawanda kunogona kukonzera kushushikana kwe oxidative, mamiriro ezvinhu apo kugadzirwa kwema free radicals kunopfuura kugona kwemuviri kuabvisa. Kushushikana uku kwe oxidative kunogona kukuvadza masero nematishu, kusanganisira masero e beta epancreas anogadzira insulin, zvichiita kuti insulin isarambe ichikura zvakanyanya.
4. Kusashanda zvakanaka kweMitochondria
Shuga yakawandisa inogona kukonzera kusashanda zvakanaka kwemitochondria. Mitochondria inhengo dzinodzora kugadzirwa kwesimba mumasero. Kana mitochondria isingashande zvakanaka, kushanda kweglucose mumuviri kunoderera, zvichikonzera kusawirirana kwe insulin.
Zvidzidzo neKutsvagisa
Zvidzidzo zveEpidemiological
Zvidzidzo zvezvirwere zvakaratidza hukama hwakasimba pakati pekushandiswa kweshuga yakawanda uye kuwanda kwekusada insulin uye chirwere cheshuga cherudzi rwechipiri. Semuenzaniso, tsvakiridzo yakaburitswa mujenari rinonzi "Diabetes Care" yakawana kuti avo vanogara vachinwa zvinwiwa zvine shuga vane njodzi yakakura yekusada insulin uye chirwere cheshuga.
Kuedza kweKliniki
Zvidzidzo zvekiriniki zvinotsigirawo hukama uhwu. Semuenzaniso, ongororo yakaitwa naStanhope nevamwe yakaratidza kuti kunwa chinwiwa chine fructose yakawanda kwemavhiki gumi kwakawedzera zvakanyanya mafuta emukati memuviri, mazinga emafuta, uye kuramba insulin muvatori vechikamu vechidzidzo zvichienzaniswa nekudya glucose.
Tsvagiridzo yeMakanika
Zvidzidzo zvekushandisa mhando dzemhuka zvakaratidzawo nzira dzehupenyu dzingatsanangura kuti shuga yakawandisa inokonzera sei kusada insulin. Semuenzaniso, zvidzidzo zvakaitwa mumakonzo akadyiswa chikafu chine fructose yakawanda zvakaratidza kuwedzera kwe triglyceride muchiropa, kudzikira kwekunzwa insulin, uye kuzvimba kwemafuta munyama.
Mhedzisiro Yenguva Refu
Chirwere cheshuga cherudzi rwechipiri
Kusarapwa kwe insulin kunogona kuita kuti munhu ave nechirwere cheshuga cherudzi rwechipiri. Kuwanda kweshuga muropa nguva dzose kunogona kukanganisa mitsipa yeropa nedzimwe nhengo dzemuviri, kusanganisira moyo, itsvo, maziso, uye tsinga. Chirwere cheshuga cherudzi rwechipiri chinowanzoda kurapwa kwakawanda uye chinogona kuderedza hupenyu hwemunhu zvakanyanya.
Cardiovascular Disease
Kusakwanisa insulin mumuviri chinhu chikuru chinokonzera chirwere chemwoyo. Dambudziko iri rinogona kuwedzera huwandu hweLDL (yakaipa) cholesterol uye kuderedza huwandu hweHDL (yakanaka) cholesterol, pamwe nekuwedzera BP uye huwandu hwetriglyceride. Zvinhu zvese izvi zvinobatsira mukukura kwe atherosclerosis, kana kuomarara uye kutetepa kwetsinga dzeropa, izvo zvinowedzera njodzi yekurwara nemwoyo uye sitiroko.
Chirwere cheMetabolic
Kusakwanisa insulin mumuviri chinhu chakakosha che metabolic syndrome, boka rezvirwere zvine chekuita nekuwedzera kwenjodzi yechirwere chemwoyo, sitiroko, uye chirwere cheshuga. Metabolic syndrome inosanganisira kufuta kwakanyanya, BP yakakwira, shuga yakakwira muropa, cholesterol yakakwira, uye triglycerides yakakwira.
Mamwe Matambudziko Ehutano
Zvidzidzo zvakasiyana-siyana zvinoratidzawo kuti kusakwanisa kushandisa insulin kunogona kukanganisa hutano hwepfungwa. Pane humbowo hunobatanidza kusakwanisa kushandisa insulin kune zvirwere zvakaita sekuora mwoyo uye kusashanda zvakanaka kwepfungwa. Uyezve, kusakwanisa kushandisa insulin kunogona kukanganisa hutano hwechiropa, zvichikonzera chirwere chechiropa chine mafuta asina doro.
Matanho Ekudzivirira
Dzidzo neKuziva
Kuzivisa vanhu nezvenjodzi dzinogona kuitika kana munhu adya shuga yakawandisa kwakakosha. Dzidzo pamusoro pezvinyorwa zvekudya, kuziva manyuko akavanzika eshuga muzvikafu, uye migumisiro yehutano kwenguva refu kwakakosha.
Kuchinja muKudya
Kuderedza kudya shuga yakawanda inhanho inokosha. Kusarudza chikafu chose, chisina kugadzirwa zvakanyanya uye kudya michero yakawanda, miriwo, mapuroteni asina mafuta akawanda, uye zviyo zvakakwana kunogona kubatsira kuderedza njodzi yekusakwanisa insulin. Kushandisa zvinotapira zvechisikigo senge stevia seimwe nzira kwakakoshawo kufunga nezvazvo.
Chiitiko Chemuviri
Kurovedza muviri nguva dzose hakungobatsiri chete kuchengetedza huremu hwakanaka asiwo kunovandudza kunzwa kwe insulin. Zvinokurudzirwa kuita kurovedza muviri zvine mwero kwemaminitsi angangoita 150 pasvondo, kusanganisira kurovedza muviri nekurovedza muviri nesimba.
Kutarisa Hutano Hwakajairika
Kugara uchitarisa shuga yeropa nezvimwe zviyero zvemuviri zvinogona kubatsira kuona kuti insulin haishande nekukurumidza. Kupindira nekukurumidza kunogona kudzivirira kukura kwezvirwere zvakakomba zvakaita sechirwere cheshuga cherudzi rwechipiri uye chirwere chemwoyo.
Mhedziso
Kudya zvine shuga yakawanda kwakaratidzwa nesainzi kuti kunobatsira mukukura kwekusada insulin, izvo zvinotangira kuzvirwere zvakawanda zvakakomba zvakaita sechirwere cheshuga cherudzi rwechipiri uye chirwere chemwoyo. Kuburikidza nekuwedzera ruzivo, shanduko mukudya, kurovedza muviri, uye kugara uchitarisa hutano, njodzi yekusada insulin inogona kuderedzwa. Nokudaro, zvakakosha kuti veruzhinji nemasangano ehutano vashande pamwe chete kukurudzira mararamiro ane hutano anoderedza kushandiswa kweshuga zvakanyanya kuti pave neutano hwakanaka kwenguva refu.
