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Dietary therapy with insulin resistance
Table of Contents
1. What is insulin resistance?
Insulin resistance (IO) is a condition of decreased tissue sensitivity to insulin. In diagnostic studies, elevated blood glucose levels are observed at normal or too high a glucose level. Insulin-resistant liver and muscle insulin resistance are distinguished. Insulina is a hormone that is produced by the beta cells of the pancreas in response to a meal eaten. It regulates blood sugar.2. Insulin resistance is the cause
The causes of insulin resistance are not entirely known. Some of the causes are genetic. Among the factors that increase the risk of developing this disorder are: excessive calorie intake, lack of physical activity; increased amount of fat tissue within the abdomen (so-called trigeminal fat), free emotional stress, ?? body aging. Gastric fat accumulates in the internal organs and releases excess fatty acids.3. Insulin resistance Symptoms may occur
For a long time, insulin resistance is symptomless, however, with time, alarming signs begin to appear: weight gain, sleepiness after meals, ?? reduced mood,?? irritability,?? problems with memory and concentration,?? dark redness (skin changes most commonly occurring around the elbow and neck), chronic fatigue, ‡ hunger strokes about 23 hours after eating, ̊ feeling cold, ̨ excessive cravings for sweets, ̇ difficulty in losing weight.4. Insulin resistance is the diagnosis
In order to diagnose insulin resistance, the following tests should be performed: fasting glucose and insulin levels; OGTT test, which is to determine fasting insulin and glucose levels, one hour and two hours after ingestion of 75 g of glucose solution.5. Insulin-resistant diet therapy
A healthy lifestyle, including a well-balanced diet, is essential in treating insulin resistance. Dietary recommendations for insulin resistant people: reduction in calorie intake. On the one hand, people with insulin tolerance very often struggle with excess body weight. on the other hand, being overweight or obese contributes to the development of insulinointake.6. Low glycemic index diet
The glycemic index (GI) determines the rate of increase in blood glucose after ingestion of a food containing 50 g of digestible carbohydrates, as a percentage, compared to the increase in glucose levels after ingesting 50 g pure glucose. Given the glucose index, the products are divided into: products with a low IG < 55%, foods with an average IG of 5569%, high IG > 70%.7. Glycemic index of selected foodstuffs (A.. Jeznach-Steinhagen 2020)
White bread 75Cobre bread 64Greek bread 45Couset cucumber 65Oatmeal 55White rice 64Buraka 64Marchev cooked 47Marchew raw 16Jabl 38Arbuz 72Kiwi 53Crusaders 40Morele 57Cucumber 28Groch cooked 22Dog 76White chocolate 40 Factors affecting IG: fragmentation The more fragmented the product, the higher the IG; heat treatment the more dilute the product has higher the storage conditions low-temperature stored product has lower IG;8. The Mediterranean diet
The Mediterranean diet contributes to a reduction in body weight and waist circumference. This leads to a decrease in insulin excretion and HOMA-IR (K. D. Goombek, B. Regulska-Ilow 2019). The Mediterranean Diet is characterized by a high intake of vegetables and fruits, dried seeds of leguminous plants, whole grain cereals, olive oils and nuts while limiting consumption of meat, milk, eggs and vegetables. Limitation of fishery products means that the average dietary model is low in fat or saturated fats, and the prices of many ingredients such as essential oils, polyunsaturated fatty acids, minerals and minerals are more prone to stress.9. The DASH diet
The DASH diet is also beneficial for insulin resistance. It significantly improves the sensitivity of cells to insulin. However, it must be combined with adequate caloric deficit and regular physical activity. DASH consists of a high intake of vegetables, fruits, whole grains, fish, poultry, nuts and low-fat dairy products. Red meat, eggs, sweet and sweet beverages are limited.10. Insulin resistance and physical activity
The diet should be combined with physical activity (minimum 150 minutes per week). Regular exercise has a positive effect on weight loss and improves the sensitivity of cells to insulin. Low or medium intensity aerobic (oxygen) exercise is recommended. It can be walking, cycling, nordic walking, swimming or dancing. It is important that the type of activity is tailored to your tastes and health. Insulin tolerance is a metabolic disorder in which lifestyle changes are very important.
