{"id":56621,"date":"2024-06-29T00:48:07","date_gmt":"2024-06-28T22:48:07","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=56621"},"modified":"2024-06-28T19:30:33","modified_gmt":"2024-06-28T17:30:33","slug":"6-ucinnych-zpusobu-jak-snizit-inzulinovou-rezistenci-bez-uzivani-farmaceutickych-leku","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2024\/06\/29\/6-ucinnych-zpusobu-jak-snizit-inzulinovou-rezistenci-bez-uzivani-farmaceutickych-leku\/","title":{"rendered":"6 \u00fa\u010dinn\u00fdch zp\u016fsob\u016f, jak sn\u00ed\u017eit inzul\u00ednovou rezistenci bez u\u017e\u00edv\u00e1n\u00ed farmaceutick\u00fdch l\u00e9k\u016f"},"content":{"rendered":"
<\/div>\n

Podle registrovan\u00e9ho dietologa Ryana Ramana je citlivost na inzul\u00edn rozhoduj\u00edc\u00ed pro schopnost va\u0161eho t\u011bla konvertovat gluk\u00f3zu na energii, kter\u00e1 je vyu\u017e\u00edv\u00e1na pro v\u0161echny t\u011blesn\u00e9 funkce. Tato energie je ulo\u017eena ve va\u0161ich svalech a j\u00e1trech (jako glykogen) pro budouc\u00ed pou\u017eit\u00ed.<\/span><\/p>\n

V \u010dl\u00e1nku pro port\u00e1l\u00a0<\/span>Healthline<\/span><\/em>\u00a0nast\u00ednil n\u011bkolik jednoduch\u00fdch, ale \u00fa\u010dinn\u00fdch zp\u016fsob\u016f, jak pomoci zlep\u0161it va\u0161i citlivost na inzul\u00edn a sn\u00ed\u017eit inzul\u00ednovou rezistenci, kter\u00e1 nast\u00e1v\u00e1, kdy\u017e va\u0161e bu\u0148ky p\u0159est\u00e1vaj\u00ed na inzul\u00edn reagovat.<\/span><\/p>\n

N\u00e1sleduj\u00edc\u00ed opat\u0159en\u00ed v\u00e1m mohou tak\u00e9 pomoci sn\u00ed\u017eit riziko vzniku cukrovky a jin\u00fdch v\u00e1\u017en\u00fdch chronick\u00fdch chorob.<\/span><\/p>\n

1. Dop\u0159ejte si v\u00edce sp\u00e1nku<\/span><\/h2>\n

Dobr\u00fd no\u010dn\u00ed sp\u00e1nek je d\u016fle\u017eit\u00fd pro va\u0161e zdrav\u00ed a je stejn\u011b tak d\u016fle\u017eit\u00fd jako vyv\u00e1\u017een\u00e1 a v\u00fd\u017eivn\u00e1 strava a cvi\u010den\u00ed.<\/span><\/p>\n

Studie zahrnuj\u00edc\u00ed dev\u011bt zdrav\u00fdch dobrovoln\u00edk\u016f, publikovan\u00e1 v\u00a0<\/span>\u017durn\u00e1lu klinick\u00e9 endokrinologie a metabolismu<\/span><\/em>\u00a0, zjistila, \u017ee pokud sp\u00edte v noci pouze \u010dty\u0159i hodiny, tak se sn\u00ed\u017e\u00ed va\u0161e citlivost na inzul\u00edn a schopnost regulovat hladinu cukru v krvi ve srovn\u00e1n\u00ed s lidmi, kte\u0159\u00ed maj\u00ed p\u0159ibli\u017en\u011b osm hodin sp\u00e1nku .<\/span><\/p>\n

(Souvisej\u00edc\u00ed:\u00a0<\/span>D\u016fle\u017eitost sp\u00e1nku<\/span><\/a>\u00a0p\u0159i prevenci cukrovky.)<\/span><\/p>\n

2. Pravideln\u011b cvi\u010dte<\/span><\/h2>\n

N\u011bkolik studi\u00ed potvrzuje s\u00edlu cvi\u010den\u00ed p\u0159i sni\u017eov\u00e1n\u00ed inzul\u00ednov\u00e9 rezistence.<\/span><\/p>\n

Jedna studie publikovan\u00e1 v\u00a0\u00a0<\/span>Mezin\u00e1rodn\u00edm \u017eurn\u00e1lu sportovn\u00ed medic\u00edny<\/span><\/em>\u00a0uv\u00e1d\u00ed, \u017ee pravideln\u00e9 cvi\u010den\u00ed pom\u00e1h\u00e1 p\u0159esouvat cukr do sval\u016f k uskladn\u011bn\u00ed a podporuje okam\u017eit\u00e9 zv\u00fd\u0161en\u00ed citlivosti na inzul\u00edn, kter\u00e9 trv\u00e1 od 2 do 48 hodin, v z\u00e1vislosti na druhu cvi\u010den\u00ed.<\/span><\/p>\n

Studie zahrnuj\u00edc\u00ed mu\u017ee s nadv\u00e1hou bez diabetu publikovan\u00e1 v\u00a0<\/span>\u010casopisu l\u00e9ka\u0159\u016f \u010desk\u00fdch<\/span><\/em>\u00a0mezit\u00edm uvedla, \u017ee kdy\u017e \u00fa\u010dastn\u00edci studie b\u011bhem t\u0159\u00ed m\u011bs\u00edc\u016f prov\u00e1d\u011bli rezisten\u010dn\u00ed tr\u00e9nink, jejich citlivost na inzul\u00edn se zv\u00fd\u0161ila nez\u00e1visle na jin\u00fdch faktorech, jako je nap\u0159\u00edklad ztr\u00e1ta hmotnosti.<\/span><\/p>\n

Podle v\u011bdc\u016f z Feder\u00e1ln\u00ed univerzity v Sao Paulu v Braz\u00edlii se kombinace aerobn\u00edho a rezisten\u010dn\u00edho tr\u00e9ninku v r\u00e1mci pravideln\u00e9ho cvi\u010den\u00ed jevila jako nej\u00fa\u010dinn\u011bj\u0161\u00ed p\u0159i zvy\u0161ov\u00e1n\u00ed citlivosti na inzul\u00edn.<\/span><\/p>\n

3. Sni\u017ete stres<\/span><\/h2>\n

Studie publikovan\u00e1 v \u010dasopise\u00a0<\/span>Acta Physiologica Scandinavica<\/span><\/em>\u00a0nazna\u010duje, \u017ee chronick\u00fd stres udr\u017euje vysok\u00e9 hladiny stresov\u00e9ho hormonu, stimuluje rozklad \u017eivin a zvy\u0161uje hladinu cukru v krvi.<\/span><\/p>\n

V\u00fdzkumn\u00edci vysv\u011btluj\u00ed, \u017ee stresov\u00e9 hormony tak\u00e9 zvy\u0161uj\u00ed odolnost t\u011bla v\u016f\u010di inzul\u00ednu \u2013 br\u00e1n\u00ed ukl\u00e1d\u00e1n\u00ed \u017eivin a \u010din\u00ed je dostupn\u011bj\u0161\u00edmi v krevn\u00edm ob\u011bhu pro energetick\u00e9 vyu\u017eit\u00ed.<\/span><\/p>\n

V\u00fdzkum, v\u010detn\u011b studie publikovan\u00e9 v\u00a0<\/span>Americk\u00e9m \u017eurn\u00e1lu psychiatrie<\/span><\/em> , nazna\u010duje, \u017ee aktivity typu meditace, cvi\u010den\u00ed a sp\u00e1nek jsou skv\u011bl\u00fdmi zp\u016fsoby, jak p\u0159irozen\u011b sn\u00ed\u017eit stres a vypo\u0159\u00e1dat se s \u00fazkostn\u00fdmi poruchami \u2013 co\u017e tak\u00e9 pom\u00e1h\u00e1 zvy\u0161ovat citlivost na inzul\u00edn.<\/span><\/p>\n

4. Jezte v\u00edce rozpustn\u00e9 vl\u00e1kniny<\/span><\/h2>\n

N\u011bkolik studi\u00ed na\u0161lo souvislost mezi vysok\u00fdm p\u0159\u00edjmem rozpustn\u00e9 vl\u00e1kniny se zv\u00fd\u0161enou citlivost\u00ed na inzul\u00edn.<\/span><\/p>\n

Studie zahrnuj\u00edc\u00ed 264 \u017een, publikovan\u00e1 v\u00a0\u00a0<\/span>Britsk\u00e9m \u017eurn\u00e1lu v\u00fd\u017eivy,<\/span><\/em>\u00a0zjistila, \u017ee ty \u017eeny, kter\u00e9 jedly v\u00edce rozpustn\u00e9 vl\u00e1kniny, m\u011bly v\u00fdrazn\u011b ni\u017e\u0161\u00ed hladinu inzul\u00ednov\u00e9 rezistence.<\/span><\/p>\n

Jin\u00fd v\u00fdzkum, v\u010detn\u011b studie publikovan\u00e9 v \u010dasopise\u00a0<\/span>Nutrients<\/span><\/em>\u00a0(\u017diviny), uv\u00e1d\u00ed, \u017ee rozpustn\u00e1 vl\u00e1knina tak\u00e9 pom\u00e1h\u00e1 vy\u017eivovat p\u0159\u00e1telsk\u00e9 bakterie ve va\u0161em st\u0159ev\u011b, kter\u00e9 jsou spojeny se zv\u00fd\u0161enou citlivost\u00ed na inzul\u00edn.<\/span><\/p>\n

Potraviny bohat\u00e9 na rozpustnou vl\u00e1kninu zahrnuj\u00ed:\u00a0<\/span>ln\u011bn\u00e1 sem\u00ednka<\/span><\/a>\u00a0, lu\u0161t\u011bniny, ovesn\u00e9 vlo\u010dky, zeleninu (jako r\u016f\u017ei\u010dkovou kapustu) a ovoce (jako pomeran\u010de).<\/span><\/p>\n

5. P\u0159idejte do sv\u00e9ho j\u00eddeln\u00ed\u010dku pest\u0159ej\u0161\u00ed ovoce a zeleninu<\/span><\/h2>\n

Mnoh\u00e9 studie, v\u010detn\u011b studie publikovan\u00e9 v\u00a0\u00a0<\/span>Americk\u00e9m \u017eurn\u00e1lu fyziologie, endokrinologie a metabolismu<\/span><\/em>\u00a0, zjistily, \u017ee konzumace stravy bohat\u00e9 na rostlinn\u00e9 slou\u010deniny (v\u010detn\u011b polyfenol\u016f) zlep\u0161uje inzul\u00ednovou rezistenci a zlep\u0161uje endoteli\u00e1ln\u00ed dysfunkci, co\u017e je typ onemocn\u011bn\u00ed.<\/span><\/p>\n

6. Omezte sacharidy<\/span><\/h2>\n

Podle studie publikovan\u00e9 v \u010dasopise\u00a0<\/span>Obzory v endokrinologii<\/span><\/em>\u00a0sn\u00ed\u017een\u00ed p\u0159\u00edjmu sacharid\u016f pom\u00e1h\u00e1 zv\u00fd\u0161it citlivost na inzul\u00edn, proto\u017ee diety s vysok\u00fdm obsahem sacharid\u016f zp\u016fsobuj\u00ed prudk\u00e9 zv\u00fd\u0161en\u00ed hladiny cukru v krvi, co\u017e zp\u016fsobuje v\u011bt\u0161\u00ed tlak na slinivku k odstra\u0148ov\u00e1n\u00ed cukru z krve.<\/span><\/p>\n

Pravideln\u00e1 konzumace men\u0161\u00edch porc\u00ed sacharid\u016f b\u011bhem dne poskytuje t\u011blu m\u00e9n\u011b cukru p\u0159i ka\u017ed\u00e9m j\u00eddle, co\u017e inzul\u00ednu usnad\u0148uje pr\u00e1ci. Potvrzuj\u00ed to i v\u00fdzkumy, kter\u00e9 ukazuj\u00ed, \u017ee pravideln\u00e9 j\u00eddlo prosp\u00edv\u00e1 k citlivosti na inzul\u00edn, v\u010detn\u011b studie publikovan\u00e9 v\u00a0<\/span>Evropsk\u00e9m \u017eurn\u00e1lu klinick\u00e9 v\u00fd\u017eivy<\/span><\/em>\u00a0.<\/span><\/p>\n

Stejn\u011b d\u016fle\u017eit\u00fd je i druh sacharid\u016f, kter\u00fd si vyberete.<\/span><\/p>\n

Sacharidy s n\u00edzk\u00fdm glykemick\u00fdm indexem (v\u010detn\u011b quinoa, sladk\u00fdch brambor a n\u011bkter\u00fdch druh\u016f ovesn\u00fdch vlo\u010dek) jsou nejlep\u0161\u00ed, proto\u017ee zpomaluj\u00ed uvol\u0148ov\u00e1n\u00ed cukru do krve a poskytuj\u00ed inzul\u00ednu v\u00edce \u010dasu na efektivn\u00ed pr\u00e1ci, ne\u017e se uv\u00e1d\u00ed ve studii publikovan\u00e9 v\u00a0\u00a0<\/span>Nutri\u010dn\u00edm \u017eurn\u00e1lu<\/span><\/em>\u00a0.<\/span><\/p>\n

Z\u00e1v\u011br<\/span><\/h2>\n

O p\u0159\u00edrodn\u00ed l\u00e9\u010db\u011b cukrovky jsme p\u0159ed \u010dasem vydali tak\u00e9 samostatnou elektronickou knihu. V\u00edce informac\u00ed o n\u00ed naleznete\u00a0<\/span>ZDE<\/span><\/strong><\/a>\u00a0(o jej\u00ed \u010desk\u00e9 verzi\u00a0<\/span>ZDE<\/span><\/strong><\/a>\u00a0).<\/span><\/p>\n

V e-knize se dozv\u00edte v\u0161e pot\u0159ebn\u00e9 pro l\u00e9\u010dbu diabetu 1. i 2. typu, v\u010detn\u011b p\u0159\u00ed\u010din onemocn\u011bn\u00ed, doporu\u010den\u00e9 stravy a dopl\u0148k\u016f, bylinek, prevence, p\u0159\u00edznak\u016f rozv\u00edjej\u00edc\u00ed se nemoci, vlivu \u017eivotn\u00edho stylu a mnoho dal\u0161\u00edch d\u016fle\u017eit\u00fdch informac\u00ed.<\/span><\/p>\n

Autor: Olivia Cook, Zdroj:\u00a0<\/span>naturalnews.com<\/span><\/a>\u00a0<\/span><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Podle registrovan\u00e9ho dietologa Ryana Ramana je citlivost na inzul\u00edn rozhoduj\u00edc\u00ed pro schopnost va\u0161eho t\u011bla konvertovat…<\/p>\n","protected":false},"author":2,"featured_media":56622,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[7512,1020,839,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/56621"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=56621"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/56621\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/56622"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=56621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=56621"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=56621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}