14 Izindlela Zemvelo Zokuthuthukisa Ukuzwela Kwe-insulin Yakho

-Delile

• 1. Lala ngokwengeziwe
• 2. Ukuzivocavoca umzimba ngokwengeziwe
• 3. Nciphisa Ukucindezeleka
• 4.Ulahlekelwa Amaphawundi Ambalwa
• 5. Yidla i-Fiber Encibilikayo Ngaphezulu
• 6. Faka Izithelo Nemifino Enemibala Engaphezulu Kokudla Kwakho
• 7. Faka amakhambi nezinongo ekuphekeni kwakho
• 8. Faka Ingcosana Yesinamoni
• 9. Phuza itiye eliluhlaza ngokwengeziwe
• 10. Zama i-Apple Cider Vinegar
• 11. Nciphisa amaCarbs
• 12. Gwema amaTrans Fats
• 13. Nciphisa Ukudla Kwakho Okushukela Okungeziwe
• 14. Zama i-Supplement
• Okusemqoka

I-insulini yihomoni ebalulekile elawula amazinga kashukela egazini lakho.

Yenziwe kumanyikwe akho futhi isiza ukuhambisa ushukela egazini lakho uye kumaseli akho ukuze uwagcine. Lapho amaseli emelana ne-insulin, awakwazi ukusebenzisa i-insulin ngempumelelo, eshiya ushukela wegazi lakho uphakeme.

Lapho amanyikwe akho ezwa ushukela ophakeme wegazi, enza i-insulin eningi ukunqoba ukumelana nokunciphisa ushukela wegazi lakho.

Ngokuhamba kwesikhathi, lokhu kungaqeda ama-pancreas amangqamuzana akhiqiza i-insulin, ajwayelekile kuhlobo 2 lwesifo sikashukela. Futhi, ushukela ophakeme wegazi isikhathi eside ungalimaza izinzwa nezitho.

Usengozini enkulu yokumelana ne-insulin uma une-prediabetes noma umlando womndeni wohlobo lwesifo sikashukela sohlobo lwe-2, kanye nokuthi ukhuluphele ngokweqile noma ukhuluphele ngokweqile.

Ukuzwela kwe-insulin kubhekisa ekutheni amaseli akho aphendula kanjani ku-insulin. Ukuyithuthukisa kungakusiza ukunciphisa ukumelana ne-insulin kanye nengozi yezifo eziningi, kufaka phakathi isifo sikashukela.

Nazi izindlela eziyi-14 zemvelo, ezixhaswe yisayensi zokuthuthukisa ukuzwela kwe-insulin yakho.

1. Lala ngokwengeziwe

Ukulala kahle ebusuku kubalulekile empilweni yakho.

Ngokuphambene nalokho, ukungalali kungaba yingozi futhi kwandise amathuba okutheleleka, isifo senhliziyo nohlobo 2 sikashukela (,).

Ucwaningo oluningi luye lwaxhumanisa ukulala kabi nokunciphisa ukuzwela kwe-insulin (,).

Isibonelo, isifundo esisodwa kumavolontiya ayisishiyagalolunye anempilo athola ukuthi ukulala amahora amane kuphela ngobusuku obubodwa kunciphise ukuzwela kwe-insulin kanye namandla okulawula ushukela wegazi, uma kuqhathaniswa nokuthola amahora ayisishiyagalombili nengxenye okulala ().

Ngenhlanhla, ukulala ubuthongo obulahlekile kungaguqula imiphumela yokungalali kahle ekumelaneni ne-insulin ().

Ukungalali kahle kungalimaza impilo yakho futhi kungakhuphula ukumelana ne-insulin. Ukwenzela ukulala okulahlekile kungasiza ukuguqula imiphumela yako.

2. Ukuzivocavoca umzimba ngokwengeziwe

Ukuvivinya umzimba njalo kungenye yezindlela ezingcono kakhulu zokwandisa ukuzwela kwe-insulin.

Kuyasiza ukuhambisa ushukela emisipheni ukuze kugcinwe futhi kukhuthaze ukwanda ngokushesha kokuzwela kwe-insulin, okuhlala amahora angama-2-48, kuya ngokuvivinya umzimba ().

Isibonelo, olunye ucwaningo luthole ukuthi imizuzu engama-60 yokuhamba ngebhayisikili emshinini ngejubane elilinganisiwe inyuse ukuzwela kwe-insulin amahora angama-48 phakathi kwamavolontiya anempilo ().

Ukumelana nokuqeqeshwa kusiza nokwandisa ukuzwela kwe-insulin.

Ucwaningo oluningi luthole ukuthi kukhulisa ukuzwela kwe-insulin phakathi kwabesilisa nabesifazane abanesifo sikashukela noma abangenaso (, 9,,,,,).

Isibonelo, ucwaningo lwabesilisa abakhuluphele kakhulu abanesifo sikashukela nangaphandle kwaso luthole ukuthi lapho abahlanganyeli benza ukuqeqeshwa kokumelana nenkathi yezinyanga ezintathu, ukuzwela kwabo kwe-insulin kwanda, kungazimele kwezinye izinto njengokuncipha ().

Ngenkathi kokubili ukuqeqeshwa kwe-aerobic nokumelana kukhulisa ukuzwela kwe-insulin, ukuhlanganisa kokubili esimisweni sakho kubonakala kusebenza kakhulu (,,).

Ukuqeqeshwa kwe-Aerobic nokumelana kungasiza ukukhulisa ukuzwela kwe-insulin, kepha ukuwahlanganisa ekusebenzeni kwakho kubonakala kusebenza kakhulu.

3. Nciphisa Ukucindezeleka

Ukucindezeleka kuthinta amandla omzimba wakho wokulawula ushukela wegazi.

Ikhuthaza umzimba ukuthi ungene kumodi "yokulwa noma yokundiza", evuselela ukukhiqizwa kwamahomoni okucindezeleka njenge-cortisol ne-glucagon.

La mahomoni aqhekeza i-glycogen, uhlobo lukashukela olugciniwe, lube yi-glucose, engena egazini lakho ukuze umzimba wakho uwusebenzise njengomthombo wamandla osheshayo.

Ngeshwa, ukucindezeleka okuqhubekayo kugcina amazinga akho ama-hormone okucindezeleka ephezulu, evuselela ukonakala kwezakhi nokwandisa ushukela wegazi ().

Ama-hormone okucindezela enza nomzimba ukwazi ukumelana ne-insulin. Lokhu kuvimbela ukuthi izakhamzimba zigcinwe futhi kuzenze zitholakale kakhulu egazini ukuze zisetshenziselwe amandla (,).

Eqinisweni, izifundo eziningi zithole ukuthi amazinga aphakeme ama-hormone okucindezeleka anciphisa ukuzwela kwe-insulin (,).

Le nqubo kungenzeka ibilusizo kokhokho bethu, ababedinga amandla athe xaxa ukwenza imisebenzi esekela impilo. Kodwa-ke, kubantu namuhla abangaphansi kwengcindezi engapheli, ukunciphisa ukuzwela kwe-insulin kungaba yingozi.

Imisebenzi efana nokuzindla, ukuzivocavoca kanye nokulala kuyizindlela ezinhle zokusiza ukukhulisa ukuzwela kwe-insulin ngokunciphisa ukucindezeleka (,,).

Ukucindezeleka okuqhubekayo kuxhumene nengozi enkulu yokumelana ne-insulin. Ukuzindla, ukuzivocavoca kanye nokulala kuyizindlela ezinhle zokusiza ukunciphisa ukucindezeleka.

4.Ulahlekelwa Amaphawundi Ambalwa

Isisindo eseqile, ikakhulukazi esiswini, sinciphisa ukuzwela kwe-insulin futhi sikhuphule ubungozi bohlobo lwesifo sikashukela sohlobo 2.

Amafutha we-Belly angakwenza lokhu ngezindlela eziningi, njengokwenza ama-hormone akhuthaza ukumelana ne-insulin emisipheni nasesibindi.

Izifundo eziningi zisekela ukuxhumana phakathi kwamanani aphezulu esisindo samafutha nesisindo esiphansi se-insulin (, 25,).

Ngenhlanhla, ukwehlisa isisindo kuyindlela ephumelelayo yokulahla amafutha esiswini nokwandisa ukuzwela kwe-insulin. Kunganciphisa nengozi yakho yokuba nohlobo 2 sikashukela uma une-prediabetes.

Isibonelo, ucwaningo olwenziwe e-Johns Hopkins University luthole ukuthi abantu abane-prediabetes abalahlekelwe yi-5-7% yesisindo sabo sonke ngaphezu kwezinyanga eziyisithupha banciphise ubungozi bohlobo 2 sikashukela ngo-54% eminyakeni emithathu ezayo ().

Ngenhlanhla, kunezindlela eziningi zokwehlisa isisindo ngokudla, ukuzivocavoca umzimba kanye nokushintsha indlela ophila ngayo.

Isisindo eseqile, ikakhulukazi esiswini, sinciphisa ukuzwela kwe-insulin. Ukwehla kwesisindo kungasiza ukukhulisa ukuzwela kwe-insulin futhi kuxhunyaniswa nengozi ephansi yesifo sikashukela.

5. Yidla i-Fiber Encibilikayo Ngaphezulu

I-Fiber ingahlukaniswa ngezigaba ezimbili ezibanzi - encibilikayo futhi engancibiliki.

I-fiber engenayo i-insoluble isebenza kakhulu njenge-ejenti ye-bulking ukusiza indle ukuhamba ngamathumbu.

Okwamanje, i-fiber encibilikayo inesibopho sezinzuzo eziningi ezihambisana ne-fiber, njengokunciphisa i-cholesterol nokunciphisa ukudla (,).

Ucwaningo oluningi luye lwathola ukuxhumana phakathi kokudla okuphezulu okuncibilikayo kwe-fiber nokwandisa ukuzwela kwe-insulin (,,,).

Isibonelo, ucwaningo olwenziwe kwabesifazane abangama-264 luthole ukuthi labo abadla ifayibha encibilikayo banamazinga aphansi kakhulu e-insulin resistance ().

I-fiber encibilikayo futhi isiza ukondla amabhaktheriya anobungane esiswini sakho, axhumene nokwanda kwe-insulin ukuzwela (,, 36).

Ukudla okunothile ku-fiber encibilikayo kufaka phakathi imidumba, i-oatmeal, ifilakisi, imifino efana namahlumela eBrussels nezithelo ezinjengamawolintshi.

Ukudla i-fiber encibilikayo kunezinzuzo eziningi zezempilo futhi kuye kwaxhunyaniswa nokwanda kwe-insulin ukuzwela. Kuyasiza futhi ukondla amabhaktheriya anobungane esiswini sakho.

6. Faka Izithelo Nemifino Enemibala Engaphezulu Kokudla Kwakho

Izithelo nemifino ayigcini ngokudla okunempilo, futhi inikela ngemiphumela enamandla yokukhuthaza impilo.

Ikakhulu, izithelo nemifino enemibala icebile kumakhemikhali ezitshalo anezakhi ze-antioxidant ().

Ama-antioxidants abopha futhi anciphise ama-molecule abizwa ngama-radicals amahhala, angadala ukuvuvukala okuyingozi emzimbeni wonke ().

Ucwaningo oluningi luthole ukuthi ukudla ukudla okunothe okunezinhlanganisela zezitshalo kuxhunyaniswe nokuzwela okukhulu kwe-insulin (, 40, 41,).

Uma ufaka izithelo ekudleni kwakho, namathela osayizi bezabelo ezijwayelekile futhi ukhawulele ukudla kwakho kube yizicucu ezimbili noma ngaphansi ngokuhlala ngakunye no-2-5 servings ngosuku.

Izithelo nemifino enemibala icebile kumakhemikhali ezitshalo asiza ukukhulisa ukuzwela kwe-insulin. Kepha qaphela ukuthi ungadli izithelo eziningi kakhulu ngesikhathi esisodwa, ngoba ezinye izinhlobo zinoshukela omningi.

7. Faka amakhambi nezinongo ekuphekeni kwakho

Amakhambi nezinongo kwakusetshenziselwa ukwelashwa kwazo isikhathi eside ngaphambi kokuba kufakwe ekuphekeni.

Kodwa-ke, kwaze kwaba emashumini ambalwa eminyaka edlule lapho ososayensi baqala khona ukuhlola izakhiwo zabo ezikhuthaza impilo.

Amakhambi nezinongo kufaka phakathi i-fenugreek, i-turmeric, i-ginger negalikhi kubonise imiphumela ethembisayo yokwandisa ukuzwela kwe-insulin.

• Imbewu ye-Fenugreek: Zinefayibha ephezulu encibilikayo, esiza ekwenzeni i-insulin isebenze kangcono. Ukuzidla ziphelele, njengokukhishwa noma kubhakwe esinkwa kungasiza ekwandiseni ukulawula ushukela wegazi nokuzwela kwe-insulin (,,).
• I-Turmeric: Iqukethe into esebenzayo ebizwa nge-curcumin, enezakhi ezinamandla zokulwa ne-antioxidant kanye ne-anti-inflammatory. Kubukeka sengathi kukhulisa ukuzwela kwe-insulin ngokunciphisa ama-acid wamahhala noshukela egazini (,).
• Ujinja: Lesi sinongo esidumile sixhunyaniswe nokwanda kwe-insulin ukuzwela. Ucwaningo luthole ukuthi i-gingerol yento yayo esebenzayo yenza ama-receptors ashukela kumaseli emisipha atholakale kakhudlwana, okwandisa ukuthathwa koshukela ().
• Ugaliki: Ezifundweni zezilwane, igalikhi ibonakale ithuthukisa uketshezi lwe-insulin futhi inezakhiwo ze-antioxidant ezandisa ukuzwela kwe-insulin (,,, 52).

Lokhu okutholwe ngamakhambi nezinongo kuyathembisa. Kodwa-ke, ucwaningo oluningi kule ndawo lwakamuva futhi lwenziwa ezilwaneni. Kudingeka izifundo zabantu ukuphenya ukuthi ingabe amakhambi nezinongo kuyakhuphula yini ukuzwela kwe-insulin.

I-Garlic, i-fenugreek, i-turmeric ne-ginger kungasiza ukukhulisa ukuzwela kwe-insulin. Ucwaningo olwenziwe ngemuva kwalolu lwakamuva, ngakho-ke kudingeka izifundo eziningi ngaphambi kokuba kwenziwe iziphetho ezinamandla.

8. Faka Ingcosana Yesinamoni

Isinamoni yisinongo esihlwabusayo esigcwele izinhlanganisela zezitshalo.

Kuyaziwa futhi ngekhono layo lokunciphisa ushukela wegazi futhi kwandise ukuzwela kwe-insulin ().

Isibonelo, ukuhlaziywa kwe-meta okukodwa kutholwe kudla amathisipuni ayi-1 / 2-3 (1-6 amagremu) wesinamoni nsuku zonke anciphise kakhulu amazinga kashukela wegazi omfushane nesikhathi eside ().

Ucwaningo lukhombisa ukuthi isinamoni inyusa ukuzwela kwe-insulin ngokusiza ama-receptors we-glucose kumaseli emisipha atholakale futhi asebenze kahle ekuhambiseni ushukela kumaseli (,).

Kuyathakazelisa ukuthi ezinye izifundo zithole ukuthi isinamoni liqukethe izinto ezingalingisa i-insulin futhi zisebenze ngqo kumaseli (,).

ICinnamon ingasiza ukukhulisa ukuzwela kwe-insulin ngokwandisa ukuthuthwa kwe-glucose kumaseli futhi ingahle ilingise i-insulin ukukhulisa ukutholwa koshukela egazini.

9. Phuza itiye eliluhlaza ngokwengeziwe

Itiye eliluhlaza yisiphuzo esihle kakhulu sempilo yakho.

Kubuye kube ukukhetha okuhle kubantu abanesifo sikashukela sohlobo 2 noma labo abasengozini yaso. Ucwaningo oluningi luye lwathola ukuthi ukuphuza itiye eliluhlaza kungakhuphula ukuzwela kwe-insulin futhi kwehlise ushukela wegazi (,).

Isibonelo, ukuhlaziywa kwezifundo eziyi-17 kuphenye imiphumela yetiye eluhlaza kushukela wegazi nokuzwela kwe-insulin.

Kutholile ukuthi ukuphuza itiye eliluhlaza kunciphise kakhulu ushukela wegazi futhi kwenyusa ukuzwela kwe-insulin ().

Le miphumela ezuzisayo yetiye eluhlaza ingabangelwa i-antioxidant yayo epigallocatechin gallate (EGCG), okuthole ukuthi izifundo eziningi zandisa ukuzwela kwe-insulin (62,,).

Ukuphuza itiye eliluhlaza okwengeziwe kungasiza ukukhulisa ukuzwela kwe-insulin yakho nempilo yakho yonke. Ukwanda kokuzwela kwe-insulin okuhambisana netiye eluhlaza kungabangelwa i-antioxidant epigallocatechin gallate.

10. Zama i-Apple Cider Vinegar

Uviniga uketshezi olunemisebenzi ehlukahlukene. Ungahlanza ngayo noma uyisebenzise njengesithako ekudleni, ngaphezu kokunye ukusetshenziswa okuningi.

Futhi kuyisithako esiyinhloko kuviniga we-apula cider, isiphuzo esidume ngokweqile emphakathini wezempilo wemvelo.

Uviniga ungasiza ukukhulisa ukuzwela kwe-insulin ngokunciphisa ushukela wegazi nokwenza ngcono ukusebenza kwe-insulin (,).

Kubukeka sengathi kubambezela isisu ekukhipheni ukudla kuthumele emathunjini, kunikeze umzimba isikhathi esithe xaxa sokufaka ushukela egazini ().

Ucwaningo oluthile luthole ukuthi ukusebenzisa uviniga we-apula cider kukhuphule ukuzwela kwe-insulin ngama-34% ngesikhathi sokudla okuphezulu kwe-carb kubantu abebemelana ne-insulin futhi nge-19% kubantu abanesifo sikashukela sohlobo 2 (68).

Uviniga ungasiza ukukhulisa ukuzwela kwe-insulin ngokuthuthukisa ukusebenza kwe-insulin nokubambezela ukukhishwa kokudla esiswini ukunikeza i-insulin isikhathi esithe xaxa sokwenza.

11. Nciphisa amaCarbs

AmaCarbs yisikhuthazi esikhulu esenza amazinga egazi e-insulin akhuphuke.

Lapho umzimba ugaya i-carbs kushukela bese uyikhiphela egazini, amanyikwe akhipha i-insulini ukuhambisa ushukela egazini uwuyise kumaseli.

Ukunciphisa ukudla kwakho kwe-carb kungasiza ekwandiseni ukuzwela kwe-insulin. Lokho kungenxa yokuthi ukudla okune-carb ephezulu kuvame ukuholela kuma-spikes kushukela wegazi, okufaka ingcindezi enkulu kumanyikwe ukususa ushukela egazini (, 70).

Ukusabalalisa i-carb yakho ngokulinganayo usuku lonke kungenye indlela yokwandisa ukuzwela kwe-insulin.

Ukudla izingxenye ezincane ze-carbs njalo usuku lonke kunikeza umzimba ushukela omncane ekudleni ngakunye, okwenza umsebenzi we-insulin ube lula. Lokhu futhi kusekelwa ngocwaningo olubonisa ukuthi ukudla njalo kuzuzisa ukuzwela kwe-insulin ().

Uhlobo lwe-carbs oyikhethayo nalo lubalulekile.

Ama-carbs e-low-glycemic index (GI) ahamba phambili, ngoba anciphisa ukukhishwa kukashukela egazini, anikeze i-insulin isikhathi esithe xaxa sokusebenza kahle (72).

Imithombo yeCarb ephansi-GI ifaka ubhatata, irayisi elinsundu, i-quinoa nezinhlobo ezithile ze-oatmeal.

Ukudla ama-carbs ambalwa, ukusabalalisa ukudla kwakho kwe-carb usuku lonke nokukhetha ama-carb aphansi-GI izindlela ezihlakaniphile zokwandisa ukuzwela kwe-insulin.

12. Gwema amaTrans Fats

Uma kukhona noma yini efanele ukukhishwa ekudleni kwakho ngokuphelele, kungamafutha angengawo okwenziwa.

Ngokungafani namanye amafutha, awanikezi izinzuzo zezempilo futhi andisa ingozi yezifo eziningi (,).

Ubufakazi emiphumeleni yokudla okuphezulu kwamafutha ku-insulin ukumelana kubonakala kuhlanganisiwe. Ezinye izifundo zabantu zikuthole kuyingozi, kanti ezinye azikenzi ().

Kodwa-ke, izifundo zezilwane zinikeze ubufakazi obuqinile obuxhumanisa ukudla okuphezulu kwamafutha ekulawuleni ushukela wegazi kanye nokumelana ne-insulin (,,).

Ngenxa yokuthi okutholakele kuxubene nezifundo zabantu, ososayensi abakwazi ukusho ngokusobala ukuthi ukudla amafutha we-transaction okwenziwe kwandisa ukumelana ne-insulin. Kodwa-ke, ziyingcuphe yezinye izifo eziningi, kufaka phakathi isifo sikashukela, ngakho-ke kufanele sizigweme.

Ukudla okuqukethe amafutha athengiswayo okufakelwayo kufaka ophaya, ama-donuts nokudla okuthosiwe okusheshayo. Amafutha wokufakelwa okwenziwayo atholakala ekudleni okusetshenzwe kakhulu.

Ngenhlanhla, ngo-2015 i-US Food and Drug Administration (i-FDA) yamemezela ukuthi amafutha adlulisiwe akuphephile ukuwadla. Inikeze abakhiqizi bokudla iminyaka emithathu ukuthi basuse kancane kancane amafutha we-trans kusuka emikhiqizweni yabo yokudla noma bafake isicelo semvume ekhethekile ().

Ukuxhumana phakathi kwamafutha okufakelwa nokwenziwa kwe-insulin kunamandla ezifundweni zezilwane kunezifundo zabantu. Noma kunjalo, kungcono ukuzigwema ngoba zandisa ubungozi bezinye izifo eziningi.

13. Nciphisa Ukudla Kwakho Okushukela Okungeziwe

Kunomehluko omkhulu phakathi kukashukela owengeziwe noshukela wemvelo.

Ushukela wemvelo utholakala emithonjeni efana nezitshalo nemifino, yomibili enikeza ezinye izakhamzimba eziningi.

Ngakolunye uhlangothi, ushukela owengeziwe utholakala ekudleni okusetshenzwe kakhulu. Izinhlobo ezimbili eziphambili zikashukela ezifakwe ngesikhathi senqubo yokukhiqiza yi-high-fructose corn syrup neshukela letafula, elaziwa nangokuthi i-sucrose.

Zombili ziqukethe cishe i-50% fructose.

Ucwaningo oluningi luthole ukuthi ukutholakala okuphezulu kwe-fructose kungakhuphula ukumelana ne-insulin kubantu abanesifo sikashukela (,,, 83).

Imiphumela ye-fructose ekumelaneni ne-insulin nayo ibonakala ithinta abantu abangenaso isifo sikashukela, njengoba kubikiwe ekuhlaziyweni kwezifundo ezingama-29 kubandakanya ingqikithi yabahlanganyeli abajwayelekile nabakhuluphele ngokweqile noma abakhuluphele ngokweqile.

Okutholakele kukhombisile ukuthi ukusebenzisa i-fructose eningi ngaphezulu kwezinsuku ezingaphansi kwezingu-60 kwandise ukumelana ne-insulin yesibindi, ezimele ekutholeni ikhalori eliphelele ().

Ukudla okuqukethe ushukela omningi owengeziwe nakho kuphezulu ku-fructose. Lokhu kufaka phakathi uswidi, iziphuzo ezinoshukela, amakhekhe, amakhukhi namakhekhe.

Ukufakwa okuphezulu kwe-fructose kuxhunywe engozini enkulu yokumelana ne-insulin. Ukudla okuqukethe amanani aphezulu kashukela ongeziwe nakho kuphezulu ku-fructose.

14. Zama i-Supplement

Umqondo wokuthatha izithako zemvelo ukukhulisa ukuzwela kwe-insulin yakho musha kahle.

Izithako eziningi ezahlukahlukene zingakhuphula ukuzwela kwe-insulin, kepha i-chromium, i-berberine, i-magnesium ne-resveratrol ixhaswa ubufakazi obuhambisana kakhulu.

• I-Chromium: I-mineral ebandakanyeka ku-carb kanye ne-fat metabolism. Ucwaningo luthole ukuthi ukuthatha izithasiselo ze-chromium picolinate ngemithamo ka-200-1,000 mcg kungathuthukisa ikhono lama-insulin receptors ukunciphisa ushukela wegazi (,,, 88).
• Magnesium: I-mineral esebenza nama-insulin receptors ukugcina ushukela wegazi. Ucwaningo luye lwathola ukuthi i-magnesium yegazi ephansi ixhunyaniswe nokuphikiswa kwe-insulin. Ukuthatha i-magnesium kungasiza ukukhulisa ukuzwela kwe-insulin (,,,).
• I-Berberine: Imolekyuli yesitshalo ekhishwe ezinhlotsheni ezahlukahlukene kubandakanya isitshalo IBerberis. Imiphumela yayo ku-insulin ayaziwa ncamashi, kepha ezinye izifundo zithole ukuthi ikhulisa ukuzwela kwe-insulin futhi yehlisa ushukela wegazi (,,,).
• I-Resveratrol: I-polyphenol etholakala esikhunjeni samagilebhisi abomvu namanye amajikijolo. Kungakhuphula ukuzwela kwe-insulin, ikakhulukazi kulabo abane-type 2 yesifo sikashukela, kepha ukusebenza kwayo akuqondakali kahle (,).

Njengazo zonke izithasiselo, kunengozi abangase bahlanganyele nayo nemithi yakho yamanje. Uma kwenzeka ungaqiniseki, kungcono uhlole udokotela wakho ngaphambi kokuba uqale ukuwathatha.

I-Chromium, i-berberine ne-magnesium supplements zixhunyaniswe nokwanda kwe-insulin ukuzwela. I-Resveratrol ibonakala ikhulisa ukuzwela kwe-insulin, ikakhulukazi kubantu abanesifo sikashukela sohlobo 2.

Okusemqoka

I-insulini iyi-hormone ebalulekile enezindima eziningi emzimbeni.

Lapho ukuzwela kwe-insulin yakho kuphansi, kufaka ingcindezi kuma-pancreas akho ukukhulisa ukukhiqizwa kwe-insulin ukusula ushukela egazini lakho.

Ukuzwela kwe-insulin ephansi nakho kungaholela emazingeni aphezulu kashukela egazini, okucatshangwa ukuthi akhulisa ubungozi bezifo eziningi, kufaka phakathi isifo sikashukela nesifo senhliziyo.

Ngenhlanhla, kunezinto eziningi ongazenza ukuze ukhulise ukuzwela kwakho kwe-insulin ngokwemvelo.

Zama ezinye zeziphakamiso ezikule ndatshana ukukhulisa ukuzwela kwe-insulin yakho futhi wehlise ubungozi besifo.