Lub tswv yim ntawm insulin tsis kam thiab cov laj thawj rau nws txoj kev loj hlob

Qhov tseem ceeb ntawm cov kua dej hauv cov kev zom zaub mov hauv tib neeg lub cev yog qhov nyuaj heev rau kev ua kom dhau. Ua li cas cov insulin tsis kam? Vim li cas nws tshwm sim thiab nws tuaj yeem txaus ntshai li cas? Nyeem ntxiv txog qhov no, nrog rau kev ua txhaum ntawm cov tshuaj insulin hauv cov xwm txheej sib txawv thiab hais txog kev kho tus kab mob no.

Tshuaj insulin yog dab tsi?

Insulin tsis kam yog qhov ua txhaum ntawm kev hloov pauv hauv cov lus teb rau kev ua haujlwm ntawm insulin. Qhov no yog qhov mob uas cov hlwb feem ntau ua rog, cov leeg nqaij thiab cov hlab pob ntseg kho tsis ua haujlwm los teb rau cov tshuaj insulin. Lub cev txuas ntxiv cov tshuaj insulin nyob rau ntawm ib txwm ua, tab sis nws tsis siv nyob rau hauv tus nqi.

Lo lus no muaj feem xyuam rau nws cov nyhuv ntawm cov metabolism hauv protein, lipids thiab cov mob ntawm vascular system. Qhov tshwm sim no yuav txhawj txog ib qho txheej txheem metabolic, lossis tag nrho tib lub sijhawm. Yuav luag txhua qhov xwm txheej kho mob, insulin tsis kam lees paub kom txog thaum lub ntsej muag ntawm pathologies hauv lub metabolism.

Tag nrho cov khoom noj muaj txiaj ntsig hauv lub cev (rog, protein, carbohydrates) raws li lub zog tshwj xeeb tau siv nyob rau hauv cov txheej txheem thoob plaws hnub. Cov nyhuv no tshwm sim vim qhov kev ua ntawm cov tshuaj insulin, txij li txhua daim ntaub los sib txawv ntawm nws. Lub tshuab no ua haujlwm tau haujlwm lossis siv tsis tau.

Hauv thawj hom, lub cev siv cov carbohydrate thiab cov khoom muaj roj rau cov khoom sib txuas hauv ATP lwg me me. Qhov txheej txheem thib ob yog tsiag ntawv los ntawm kev nyiam ntawm cov protein rau tib lub hom phiaj, vim tias qhov kev cuam tshuam anabolic ntawm qabzib molecules poob qis.

Cov txheej txheem tsis meej pem:

1. Kev Tsim ntawm ATP;
2. qab zib insulin nyhuv.

Cov laj thawj kev tsim kho

Cov kws tshawb fawb tseem tsis tuaj yeem sau lub laj thawj tseeb vim tias tus neeg zoo li cov insulin tsis kam. Nws yog qhov tseeb tias nws tshwm sim hauv cov neeg uas ua rau muaj kev ua neej dhau mus, muaj ntau dua qhov hnyav, lossis tsuas yog kev xav tawm mus sab nrauv. Qhov ua rau qhov tshwm sim no kuj tseem tuaj yeem ua kev coj ua tshuaj kho nrog qee cov tshuaj.

Yog tias ib qho ntawm cov ntsiab lus hauv qab no yog qhov tseeb hauv koj, tom qab ntawd koj feem ntau yuav cuam tshuam los ntawm kev ua txhaum ntawm cov tshuaj insulin:

• Hnub nyoog tshaj 40;
• Koj yog tus txiv neej nrog lub girth ntawm ntau tshaj 103 cm, tus poj niam nrog lub girth ntawm ntau tshaj 88;
• Qee tus ntawm koj cov txheeb ze uas tsis nyob deb yog kev txom nyem, mob ntshav qab zib, mob atherosclerosis, lossis kub siab;
• Haus Yeeb
• Kev sib kis cov kab mob ntshav qab zib histological;
• Atherosclerosis;
• Nce qib triglyceride;
• Txo cov theem ntawm high-ntom lipoproteins;
• Polycystic zes qe menyuam mob.

Cov tsos mob ntawm qhov tshwm sim

Kev ua txhaum ntawm cov tshuaj insulin tuaj yeem nrog los ntawm qee cov tsos mob. Txawm li cas los xij, nws tsis yooj yim los kuaj qhov tshwm sim no tsuas yog los ntawm lawv.

Nrog kev tawm tsam cov tshuaj insulin, ib tus neeg muaj cov tsos mob li nram no:

• Nws ua rau nws nyuaj rau tus neeg mob kom mloog zoo; nws lub siab nco qab tas li;
• Muaj ntau ntawm cov piam thaj hauv cov ntshav;
• Los ntshav. Cov plab hnyuv feem ntau tuaj ntawm cov khoom noj carbohydrate. Txij li thaum lawv qhov kev zom tsis taus, qhov kev ua haujlwm ntawm txoj hnyuv txom nyem;
• Tom qab noj mov, koj xav pw tam sim;
• Lub zog hauv ntshav siab;
• Nquag tso zis ntau zaus;
• Zoo nkaus li tingling hauv nqua;
• Nquag loog;
• Kev nqhis dej tsis tu ncua;
• Tsis pom kev zoo li bruises;
• Lub sij hawm ntev tsim dua tshiab ntawm kev puas tsuaj;
• Qhov hnyav nce thiab qhov nyuaj poob nws. Rog tso nyiaj yog feem ntau hauv plab. Cov kws kho mob tseem ntseeg hais tias qhov hnyav tshaj ntxiv txhawb qhov kev txhim kho ntawm cov tshuaj insulin kuj;
• Neeg nquag tshaib plab;
• Ib qho kev ntsuas ntshav qhia cov ntshav nce siab triglycerides;
• Cov teeb meem ntxhov siab. Vim tias tsis muaj cov tshuaj insulin thiab cov metabolism hauv lub cev tsis zoo, tus neeg mob yuav muaj kev puas siab puas ntsws ntau yam, suav nrog kev nyuaj siab.

Rog dhau thiab Insulin Kuj

Kev rog dhau hws yog ib qho ntawm cov txheej txheem tseem ceeb rau txoj kev txhim kho cov tshuaj tiv thaiv insulin. Txhawm rau txiav txim siab qhov tsim nyog ua ntej rau kev hnov ​​mob tsis txaus rau insulin thiab cov metabolic syndrome feem ntau, koj yuav tsum paub koj lub cev kev ntsuas lub cev. Tus lej no tseem yuav pab txheeb xyuas theem ntawm kev rog thiab suav cov kev pheej hmoo ntawm kev tsim kab mob ntawm cov hlab plawv.

Qhov ntsuas tau txiav txim siab raws li tus qauv: Kuv = m / h2, m yog koj qhov hnyav hauv qhov hnyav, h yog koj qhov siab nyob hauv ntsuas.

Qhov kev yuam cai no puas txaus ntshai?

Cov kab mob no yog txaus ntshai los ntawm tshwm sim ntawm cov kab mob tom qab. Ua ntej tshaj plaws, nws yog hom 2 mob ntshav qab zib.

Hauv cov txheej txheem ntshav qab zib, cov leeg nqaij, siab thiab cov rog ua haujlwm mas yog koom nrog. Txij li thaum cov tshuaj insulin rhiab heev rau lub ntsej muag, cov piam thaj tsis ua rau nws noj rau qhov ntau uas yuav tsum ua. Rau tib qho laj thawj, lub siab ua haujlwm hauv lub siab pib tsim cov piam thaj los ntawm kev zom glycogen thiab synthesizing suab thaj los ntawm cov amino acid sib txuas.

Raws li rau adipose ntaub so ntswg, cov nyhuv antilipolytic rau nws txo qis. Hauv thawj theem, cov txheej txheem no tau them nyiaj rov los ntawm kev txhim kho cov khoom hluav taws xob ntawm cov tshuaj insulin hauv cov txiav. Hauv cov theem pib, cov roj ntsha tau faib ua cov roj ntsha dawb ntawm cov roj ntsha tsis sib luag thiab glycerol, ib tus neeg ua poob ceeb thawj.

Cov cheebtsam no nkag mus rau hauv lub siab thiab muaj cov lipoproteins uas tsis muaj ntau. Cov tshuaj no nthuav tawm rau ntawm cov leeg ntshav thiab txhawb txoj kev loj hlob ntawm atherosclerosis. Vim tias tag nrho cov txheej txheem no, ntau cov piam thaj tso tawm hauv cov ntshav.

Nocturnal Insulin Kuj

Lub cev yog qhov tsis haum rau insulin thaum sawv ntxov. Qhov kev mob siab no zoo li yuav qia zuj zus thaum nruab hnub. Rau tib neeg lub cev, muaj 2 yam kev ua hluav taws xob: tsoom fwv hmo ntuj thiab nruab hnub.

Nruab hnub, feem ntau ntawm lub zog noj feem ntau los ntawm cov piam thaj, cov khw muag rog yuav tsis cuam tshuam. Ntawm qhov tsis sib xws, nws tshwm sim thaum tsaus ntuj, lub cev muab nws tus kheej nrog lub zog, uas tso tawm los ntawm cov roj ntsha, uas tso tawm rau hauv cov ntshav tom qab tawg ntawm cov rog. Vim tias qhov no, insulin rhiab heev tej zaum yuav muaj kev cuam tshuam.

Yog tias koj noj ntau nyob rau yav tsaus ntuj, tom qab ntawd koj lub cev yuav tsis tuaj yeem tiv nrog qhov ntim ntawm cov tshuaj nkag mus. Qhov no tuaj yeem ua rau muaj mob txaus ntshai.

Ib pliag, qhov tsis muaj cov tshuaj insulin tsis tu ncua yog them los ntawm kev sib ntxiv ntawm cov tshuaj hauv cov hlwb pancreatic. Qhov tshwm sim no yog hu ua hyperinsulemia thiab yog qhov cim ua kom muaj ntshav qab zib. Sij hawm dhau mus, kev muaj peev xwm ntawm cov hlwb tsim cov tshuaj insulin ntau heev poob qis, cov piam thaj cov ntshav qab zib nce ntxiv, thiab ib tus neeg muaj ntshav qab zib.

Tsis tas li, insulin tsis kam thiab hyperinsulinemia yog qhov txhawb lub zog rau kev tsim kab mob ntawm cov hlab plawv. Vim qhov kev ua ntawm insulin, kev loj hlob thiab kev tsiv teb tsaws ntawm cov leeg nqaij mos, nce qib ntawm fibroblasts, thiab inhibition ntawm fibrinolysis kev tshwm sim. Yog li, vascular rog tshwm sim nrog txhua qhov tshwm sim tom qab.

Cev xeeb tub tsis kam

Cov kua nplaum kua roj (glucose molecules) yog lub zog tseem ceeb rau leej niam thiab tus menyuam. Thaum lub sijhawm nce ntxiv ntawm kev loj hlob ntawm tus menyuam, nws lub cev pib xav tau ntau thiab ntau dua cov piam thaj. Qhov tseem ceeb tshaj plaws yog tias pib txij peb lub hlis thib peb ntawm cev xeeb tub, cov piam thaj hauv qab yuav tsum muaj ntau dua.

Feem ntau, menyuam mos muaj ntshav qab zib qis dua leej niam. Hauv cov menyuam yaus, qhov no yog kwv yees li 0.6-1.1 mmol / litre, thiab hauv cov poj niam nws yog 3.3-6.6 mmol / litre. Thaum tus me nyuam txoj kev loj hlob nce mus txog qhov siab kawg, tus niam yuav pib kho lub cev kom tsis txhob muaj mob insulin.

Tag nrho cov piam thaj uas nkag rau hauv niam lub cev yog qhov tsis tseem ceeb yuav tsis nqus rau nws thiab xa mus rau tus me nyuam hauv plab kom nws tsis txhob ntsib kev tsis muaj cov zaub mov noj thaum lub sijhawm txhim kho.

Cov nyhuv no yog tswj hwm los ntawm cov placenta, uas yog cov hauv paus ntawm TNF-b. Kwv yees 95% ntawm cov khoom no nkag mus rau hauv cov ntshav ntawm tus poj niam cev xeeb tub, qhov seem nkag mus rau hauv lub cev ntawm tus menyuam. Nws yog kev nce qib hauv TNF-b uas yog qhov tseem ceeb ntawm cov tshuaj insulin thaum lub caij xeeb tub.

Tom qab yug tus me nyuam, theem ntawm TNF-b dauv sai sai thiab hauv kev sib thooj, cov tshuaj insulin rov qab los rau hauv qub. Cov teeb meem tuaj yeem tshwm sim rau cov poj niam rog dhau los, vim tias lawv tsim ntau dua TNF-b dua li cov poj niam uas muaj lub cev hnyav. Hauv cov poj niam zoo li no, cev xeeb tub yuav luag txhua tus muaj teeb meem ntau.

Cov tshuaj Insulin feem ntau tsis ploj txawm tias tom qab yug menyuam tas los, muaj qhov tseem% ntawm qhov tshwm sim ntawm ntshav qab zib mellitus. Yog tias kev xeeb tub yog qhov qub, kev tsis kam yog ib yam kev pabcuam rau kev txhim kho ntawm tus menyuam.

Ua txhaum ntawm kev nkag siab zoo rau insulin hauv cov neeg hluas

Hauv cov neeg hauv qhov tiav nkauj tiav nraug, kev tawm tsam insulin feem ntau sau cia. Qhov tseeb nthuav txog tias cov piam thaj concentration tsis nce. Tom qab tso cai ntawm cov nkauj tiav nraug, cov mob feem ntau li qub.

Thaum lub sij hawm muaj kev loj hlob sai, anabolic cov tshuaj hormones pib tsim ua ke los ua ke:

1. Cov tshuaj insulin
2. Kev loj hlob lawm.

Txawm hais tias qhov tshwm sim ntawm lawv tau rov qab, cov amino acid metabolism thiab cov metabolism hauv qabzib tsis raug kev txom nyem hauv txhua txoj kev. Nrog rau kev tiv thaiv hyperinsulinemia, cov khoom tsim protein ua tau zoo dua thiab kev loj hlob yog txhawb.

Ntau qhov kev cuam tshuam ntawm cov metabolic cov insulin pab rau kev ua kom tiav kev nkauj nraug thiab kev loj hlob, nrog rau kev tswj kev sib luag ntawm cov metabolism hauv kev ua. Xws li lub zog ua haujlwm tau muab lub zog txuag nrog kev noj zaub mov tsis txaus, ua haujlwm sai thiab muaj peev xwm xeeb tub thiab yug tau cov menyuam nrog cov zaub mov zoo.

Thaum tiav nkauj tiav nraug tiav, qhov tseem ceeb ntawm cov tshuaj hormones pw ua ke tseem nyob siab, thiab insulin tsis muaj peev xwm ploj mus.

Kev kho mob insulin

Ua ntej pib tawm tsam kev tiv thaiv cov tshuaj insulin, cov kws kho mob kuaj xyuas tus neeg mob. Txog kev kuaj mob hauv lub xeev cov ntshav qab zib thiab hom ntshav qab zib hom 2, ntau hom kev kuaj sim siv:

• A1C xeem;
• Kev yoo mov ntshav plasma kuaj ntshav;
• Kev ntsuam xyuas cov ntshav qabzib nyob hauv qhov ncauj.

Ntshav qab zib Hom 2 yog yam ntxwv 6.5% hauv A1C kev ntsuas, qab zib theem ntawm 126 mg / dl thiab qhov tshwm sim los ntawm kev ntsuas zaum kawg yog ntau dua 200 mg / dl. Hauv lub xeev kev mob ntshav qab zib ua ntej, 1 qhov taw qhia yog 5.7-6.4%, qhov thib ob yog 100-125 mg / dl, tom kawg yog 140-199 mg / dl.

Siv tshuaj kho

Cov cim tseem ceeb rau hom kev kho mob no yog lub cev cov ntsiab lus ntawm ntau dua 30, muaj kev pheej hmoo ntau ntawm kev mob vascular thiab kab mob plawv, nrog rau kev muaj kev rog.

Txhawm rau kom ua kom cov piam thaj ntxiv, cov tshuaj hauv qab no yog siv:

• Kev Loj Loj
  Kev nqis tes ntawm cov tshuaj no yog tsom rau tiv thaiv glycogenesis, txo kev tsim khoom ntawm cov kua nplaum nyob rau hauv lub siab, inhibiting qhov kev nqus ntawm cov piam thaj hauv cov hnyuv, thiab txhim kho cov kua dej tsis sib haum.
• Acarbose
  Ib qho ntawm cov kev kho mob uas nyab xeeb. Acarbose yog qhov rov qab hloov alpha-glucosidase blocker nyob rau sab qaum plab hnyuv plab. Nws cuam tshuam cov txheej txheem ntawm polysaccharide thiab oligosaccharide cleavage thiab ntxiv kev nqus ntawm cov tshuaj no rau hauv cov ntshav, thiab cov qib insulin tsawg dua.
• Thiazolidinediones
  Ua kom cov insulin rhiab ntau hauv cov nqaij thiab cov rog ua haujlwm. Cov kab mob no txhawb nqa ntau lub noob muaj feem xyuam nrog kev rhiab siab. Yog li ntawd, ntxiv rau kev tawm tsam tiv thaiv tsis kam, qhov tseem ceeb ntawm cov piam thaj thiab lipids hauv cov ntshav tsawg dua.

Kev noj haus

Nrog cov tshuaj insulin tsis kam, qhov tseem ceeb yog hais txog kev noj zaub mov kom qis nrog rau kev zam ntawm kev tshaib plab. Cov zaub mov noj txua ib feem yog pom zoo, yuav tsum noj 5 txog 7 zaug hauv ib hnub, noj rau hauv cov khoom noj txom ncauj. Nws tseem yog ib qho tseem ceeb rau haus dej txaus, tsis pub tsawg tshaj li 1.5 ລິດ ib hnub.

Tus neeg mob raug tso cai rau noj tsuas yog qeeb qeeb carbohydrates. Nws tuaj yeem yog:

1. Lub lauj kaub
2. Cov khoom ci yog ua raws li cov hmoov txhuv nplej;
3. Zaub
4. Ib co txiv hmab txiv ntoo.

Nrog rau kev noj zaub mov kom tsawg, tus neeg mob yuav tsum tsis txhob:

• Mov nplej dawb;
• Rog cov nqaij thiab ntses;
• Tag nrho cov khoom qab zib (ceev carbohydrates);
• Manku;
• Qos Yaj Ywm;
• Cov khoom lag luam yeeb;
• Cov Nqaij;
• Cov kua txiv
• Butter thiab hmoov nplej;
• Qaub cream.

Txhua yam zaub mov uas tus neeg mob noj yuav tsum muaj qhov glycemic index tsawg. Lo lus no yog qhov taw qhia ntawm tus nqi tawg ntawm cov khoom lag luam carbohydrate tom qab lawv nkag mus hauv lub cev. Qhov tsawg dua qhov ntsuas no ntawm cov khoom, qhov ntau nws haum rau tus neeg mob.

Kev noj haus los tua cov tshuaj insulin yog tsim los ntawm cov khoom noj uas muaj qhov ntsuas qis. Nws yog tsawg heev rau noj tej yam nrog nruab nrab GI. Cov txheej txheem ntawm kev npaj cov khoom feem ntau muaj cov nyhuv me me ntawm GI, tab sis muaj kev zam.

Piv txwv li, carrots: thaum nws yog nyoos nws qhov Performance index yog 35 thiab koj tuaj yeem noj nws, tab sis cov rwj carrots yog qhov loj heev GI thiab nws yog qhov tsis yooj yim sua kom noj nws.

Cov txiv hmab txiv ntoo tuaj yeem noj tau, tab sis koj yuav tsum tau haus tsis ntau tshaj 200 grams hauv ib hnub. Nws yog tsis yooj yim sua kom npaj kua txiv hauv tsev los ntawm lawv, vim tias thaum lub pulp tawg, fiber ntau ploj thiab kua txiv kis tau GI loj heev.

GI tuaj yeem muab faib ua ntau pawg:

1. Txog 50 - qis;
2. 50-70 - nruab nrab;
3. Ntau dua 70 yog qhov loj.

Muaj qee cov khoom noj uas tsis muaj glycemic index txhua. Nws puas tuaj yeem noj lawv nrog insulin tsis kam? - tsis muaj. Yuav luag txhua zaus, xws li cov pluas noj no muaj cov ntsiab lus tsis muaj calorie ntau, thiab koj tsis tuaj yeem noj ib qho nrog kev ua txhaum ntawm insulin rhiab heev.

Kuj tseem muaj cov khoom noj nrog qhov ntsuas me me thiab cov ntsiab lus ntawm cov calories ntau:

• Sunflower noob;
• Kernels ntawm chickpea;
• Ceev.

Khoom noj khoom haus rau tus neeg mob yuav tsum muaj ntau yam. Nws yuav tsum muaj nqaij, txiv hmab txiv ntoo, zaub. Cov zaub mov uas muaj piam thaj yog pom zoo kom noj ua ntej 15:00. Cov kua zaub tau zoo tshaj hauv cov kua zaub; qee zaum siv tau cov nqaij nqaij me.

Txog kev noj zaub mov kom tsawg, koj tuaj yeem noj cov nqaij no:

1. Mob siab (nqaij qaib / nqaij nyuj);
2. Qaib cov txwv qaib;
3. Qaib
4. Veal;
5. Luav nqaij;
6. Quail nqaij;
7. Cov lus.

Los ntawm ntses koj tuaj yeem pike, pollock thiab perch. Lawv yuav tsum tau noj tsawg kawg 2 zaug toj ib asthiv. Rau garnish porridge yog qhov zoo tshaj plaws. Lawv cog rau hauv dej, lawv tsis tuaj yeem ua kom raws caij nrog tsiaj keeb kwm.

Koj tuaj yeem noj cov zaub mov zoo li no:

• Cov nplej xim av;
• Pob Tsuas Yaj
• Pearl barley;
• Yachka.

Qee lub sij hawm koj tuaj yeem kho koj tus kheej kom nplej zom uas ua los ntawm durum nplej. Koj tuaj yeem noj 1 lub qe qe ib hnub ua ntej muaj protein. Ntawm cov zaub mov noj, koj tuaj yeem noj cov kua mis yuav luag txhua yam, tshwj tsis yog tus uas muaj qhov feem pua ​​ntawm cov rog ntau. Nws tuaj yeem siv rau noj thaum tav su.

Cov khoom lag luam hauv qab no yog nyob ntawm daim ntawv ntsuab:

• Tsev cheese;
• Mis
• Kefirs;
• Cream nce mus txog kaum%;
• Cov lus tsis muaj qab hau;
• Tofu;
• Ryazhenka.

Tus Tsov Ntxhuav koom nrog cov zaub mov yuav tsum muaj zaub. Koj tuaj yeem ua zaub xam lav lossis sab los ntawm lawv.

Tsis tshua muaj glycemic Performance index hauv cov zaub zoo li no:

1. Qij thiab dos;
2. Txaij
3. Dib lauj
4. Txiv lws suav
5. Kua txob ntawm ntau hom;
6. Zucchini;
7. Tej pob;
8. Fresh thiab qhuav peas.

Tus neeg mob yog siv tsis tau qee yam ntawm txuj lom thiab txuj lom. Oregano, basil, turmeric, spinach, zaub txhwb qaib, dill los yog thyme tuaj yeem muaj kev nyab xeeb nyob hauv cov tais diav.

Nws yog qhov zoo tshaj rau hauv koj li kev noj haus:

• Txwv Cuam;
• Plums;
• Cwjmem
• Rais dej npau;
• Npauj npaim tuaj
• Tsawb
• Apricots
• Nectarines.

Koj tuaj yeem noj ntau cov khoom noj sib txawv ntawm cov zaub mov uas muaj carb tsawg. Tsis txhob ntshai tias koj cov khoom noj yuav tsis txaus siab thiab tsis zoo.

Ntaus pob ncaws pob

Cov kws tshaj lij fab kislas ntseeg hais tias kev tawm dag zog yog qhov kev ua tau zoo tshaj plaws ntawm kev tawm tsam cov tshuaj insulin. Thaum lub sij hawm kawm, insulin rhiab heev vim muaj cov piam thaj nce ntxiv thaum lub cev sib kis ntawm cov leeg.

Tom qab lub nra, lub zog poob qis, thaum lub txheej txheem ntawm kev ua haujlwm ncaj qha ntawm cov tshuaj insulin ntawm cov leeg nqaij pib. Vim nws cov anabolic thiab anti-catabolic teebmeem, cov tshuaj insulin pab ua rau cov khoom siv glycogen tsis txaus.

Txhawm rau muab nws yooj yim dua, hauv kev thauj khoom, lub cev nqus cov glycogen (qabzib) lwg me me ntau li ntau tau thiab, tom qab kev cob qhia, lub cev tawm ntawm glycogen. Cov tshuaj insulin rhiab heev vim qhov ua rau cov leeg tsis muaj lub zog txav ceev.

Qhov no yog qhov nthuav: cov kws kho mob pom zoo kom mob siab rau kev qhia rau cov neeg muaj ntshav qab zib hom 2.

Aerobic workouts yog txoj hauv kev zoo los tawm tsam insulin tsis kam. Thaum lub sijhawm thauj no, qabzib tau noj sai. Kev ua haujlwm siab los sis siv hnyav cardio tuaj yeem ua rau nce siab dua rau 4-6 hnub tom ntej. Pom tau txhim kho pom tau sau tseg tom qab ib lub lim tiam ntawm kev cob qhia nrog tsawg kawg 2-siv cov tshuab qoj ib ce.

Yog tias cov chav kawm raug tuav lub sij hawm ntev, qhov muaj txiaj ntsig zoo tuaj yeem ua rau lub sijhawm ntev dua. Yog tias ntawm qee kis ib tus neeg maj mam tso kev ncaws pob pov tseg thiab zam kev ua haujlwm ntawm lub cev, insulin tsis kam yuav rov qab los.

Lub zog thauj khoom

Qhov zoo ntawm kev muaj zog kev kawm tsis yog tsuas yog ua kom muaj kev nkag siab zoo rau insulin, tab sis kuj tsim lub zog. Nws paub tias cov nqaij ntshiv nruj heev nqus cov kua nplaum tsis yog nyob ntawm lub sijhawm ntawm nws tus kheej xwb, tab sis kuj tom qab nws.

Tom qab 4 lub zog kev cob qhia, txawm tias thaum so, insulin rhiab heev yuav nce, thiab cov piam thaj (muab rau koj tsis tau noj ua ntej ntsuas) yuav txo qis. Qhov hnyav dua cov nrawm nrawm, qhov zoo dua qhov ntsuas qhov ntsuas rhiab.

Qhov kev tiv thaiv insulin zoo tshaj plaws yog muab tshem tawm los ntawm txoj kev ua haujlwm rau kev siv dag zog. Qhov txiaj ntsig zoo tshaj plaws tau sau tseg los ntawm kev hloov chaw aerobic thiab kev ua kom lub zog. Piv txwv li, koj mus ncig ua si hauv cov hnub Monday, Wednesday, Fridays, thiab Hnub Sunday. Ua cardio rau hnub Monday thiab Friday (piv txwv li kev sib tw, aerobics, caij tsheb kauj vab), thiab ua cov kev tawm dag zog nrog lub nra hnyav rau hnub Wednesday thiab hnub Sunday.

Xaus

Insulin tsis kam tuaj yeem muaj kev nyab xeeb yog tias nws txhim kho tom qab ntawm cov txheej txheem xws li pub pub dawb lossis cev xeeb tub. Lwm qhov xwm txheej, qhov tshwm sim no suav tias yog kev phom sij ntawm cov kab mob metabolic.

Nws yog qhov nyuaj rau lub npe meej meej cov laj thawj rau kev txhim kho tus kab mob, txawm li cas los xij, cov neeg rog dhau heev yog qhov yuav tau ua rau nws. Qhov kawg no feem ntau tsis muaj nrog cov tsos mob tiag tiag.

Yog tias tsis kho, kev ua txhaum ntawm cov tshuaj insulin tuaj yeem ua rau mob ntshav qab zib mellitus thiab ntau yam kab mob ntawm cov hlab plawv. Rau kev kho ntawm kev ua tsis zoo, tshuaj noj, tawm dag zog lub cev thiab khoom noj tshwj xeeb yog siv.