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[title] => Kontrola dijabetesa tipa 2 bez lijekova i inzulina? Genetika igra ulogu ali na razvoj bolesti utječe i način života. Ove navike smanjuju rizik
[alias] => kontrola-dijabetesa-tipa-2-bez-lijekova-i-inzulina-genetika-igra-ulogu-ali-na-razvoj-bolesti-utjece-i-nacin-zivota-ove-navike-smanjuju-rizik
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Iako se dijabetes tipa 2 može povezati s određenim genetskim čimbenicima, na stvarni razvoj bolesti obično puno više utječe način života. To je svakako dobra vijest jer određene navike mogu uvelike smanjiti rizik od razvoja bolesti. To su ujedno vrlo korisne i za one koji već boluju od dijabetesa tipa 2.
Osobitost ovih savjeta je što omogućuju kontrolu bolesti bez upotrebe lijekova i inzulina.
Održavajte zdravu težinu
Jedan od najozbiljnijih čimbenika rizika za razvoj dijabetesa tipa 2 je prekomjerna tjelesna težina. Ako izgubite kilograme, inzulin će imati puno veći učinak na stanice (dijabetes tipa 2 često je povezan s takozvanom inzulinskom rezistencijom), a kao rezultat toga, rizik od visoke razine glukoze u krvi bit će manji. Zdrava težina stoga znatno olakšava održavanje normalne razine šećera u krvi.
Obavezno redovito vježbajte
Tjelesna aktivnost je, naravno, vrlo korisna za mršavljenje ili održavanje zdrave težine. Međutim, važnost vježbanja u prevenciji dijabetesa nije samo neizravna - čak i ako ne izgubite višak kilograma, samo redovite aktivnosti mogu biti od velike pomoći u regulaciji glukoze u krvi, smanjujući tako rizik od dijabetesa tipa 2.
Regulirajte prehranu
Čak je i regulirana prehrana dvostruko korisna - i zbog učinka na tjelesnu težinu i zbog izravnog učinka na šećer u krvi. Jedna od najkorisnijih navika povezanih s prehranom koja može smanjiti rizik od dijabetesa tipa 2 je izbjegavanje proizvoda od bijelog brašna i sličnih izvora jednostavnih ugljikohidrata.
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Ove vrste hrane uzrokuju brzi porast šećera u krvi. S druge strane, dobro je jesti više vlakana, što usporava apsorpciju glukoze. Uz različite vrste povrća, posebno su korisne mahunarke.
Izbjegavajte stres
Hormoni koji se oslobađaju kada smo pod stresom izuzetno negativno utječu na inzulin. U slučaju kroničnog stresa povećava se rizik od dijabetesa tipa 2. Drugi problem sa stresom je taj što on pokreće odgovor "borba ili bijeg", što između ostalog znači da tijelo počinje pumpati zalihe glikogena u jetri dok se priprema za borbu s opasnošću. U prošlosti je taj postupak bio vrlo koristan, ali danas tijelu zapravo nije potrebna ta dodatna energija ili glukoza koja se naglo oslobađa u krv.
Budite oprezni s ftalatima
Nažalost, ftalati su i dalje prisutni u mnogim proizvodima - od kozmetike do omekšivača i proizvoda od plastike... Istraživači su otkrili povećanu vjerojatnost dijabetesa tipa 2 kod ljudi s najvećom količinom ftalata otkrivenih u mokraći. To se može povezati s činjenicom da ftalati pripadaju tzv. okidačima endokrinih poremećaja, što znači da mogu negativno utjecati na proizvodnju mnogih hormona, uključujući inzulin. Iako je ftalate teško u potpunosti izbjeći, učinit ćete puno ako što više koristite prirodna sredstva za čišćenje i kozmetiku te izbjegavanjem različitih oblika umjetnih mirisa.
Pijte zeleni čaj
Širok izbor slatkih napitaka, uključujući 100 postotne voćne sokove može uvelike povećati rizik od dijabetesa tipa 2, posebno ako se redovito konzumiraju. Međutim, to ne znači da morate piti isključivo vodu. Primjerice, toplo se preporučuje piti zeleni čaj - naravno umjereno - jer je to napitak koji je u nizu studija povezan sa smanjenim rizikom od dijabetesa.
Ne podcjenjujte san
Jedna od negativnih posljedica nedostatka sna je i slabija sposobnost tijela da regulira razinu šećera u krvi. Ako spavate manje od 6 sati noću, očekuje se da će to udvostručiti vaše šanse za dijabetes tipa 2.
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Kad uzmemo u obzir da kad smo umorni, češće pribjegavamo nezdravoj hrani, postaje vrlo očito da je briga o dovoljnoj količini kvalitetnog sna vrlo važna i za prevenciju dijabetesa.
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Iako se dijabetes tipa 2 može povezati s određenim genetskim čimbenicima, na stvarni razvoj bolesti obično puno više utječe način života. To je svakako dobra vijest jer određene navike mogu uvelike smanjiti rizik od razvoja bolesti. To su ujedno vrlo korisne i za one koji već boluju od dijabetesa tipa 2.
Osobitost ovih savjeta je što omogućuju kontrolu bolesti bez upotrebe lijekova i inzulina.
Održavajte zdravu težinu
Jedan od najozbiljnijih čimbenika rizika za razvoj dijabetesa tipa 2 je prekomjerna tjelesna težina. Ako izgubite kilograme, inzulin će imati puno veći učinak na stanice (dijabetes tipa 2 često je povezan s takozvanom inzulinskom rezistencijom), a kao rezultat toga, rizik od visoke razine glukoze u krvi bit će manji. Zdrava težina stoga znatno olakšava održavanje normalne razine šećera u krvi.
Obavezno redovito vježbajte
Tjelesna aktivnost je, naravno, vrlo korisna za mršavljenje ili održavanje zdrave težine. Međutim, važnost vježbanja u prevenciji dijabetesa nije samo neizravna - čak i ako ne izgubite višak kilograma, samo redovite aktivnosti mogu biti od velike pomoći u regulaciji glukoze u krvi, smanjujući tako rizik od dijabetesa tipa 2.
Regulirajte prehranu
Čak je i regulirana prehrana dvostruko korisna - i zbog učinka na tjelesnu težinu i zbog izravnog učinka na šećer u krvi. Jedna od najkorisnijih navika povezanih s prehranom koja može smanjiti rizik od dijabetesa tipa 2 je izbjegavanje proizvoda od bijelog brašna i sličnih izvora jednostavnih ugljikohidrata.
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Ove vrste hrane uzrokuju brzi porast šećera u krvi. S druge strane, dobro je jesti više vlakana, što usporava apsorpciju glukoze. Uz različite vrste povrća, posebno su korisne mahunarke.
Izbjegavajte stres
Hormoni koji se oslobađaju kada smo pod stresom izuzetno negativno utječu na inzulin. U slučaju kroničnog stresa povećava se rizik od dijabetesa tipa 2. Drugi problem sa stresom je taj što on pokreće odgovor "borba ili bijeg", što između ostalog znači da tijelo počinje pumpati zalihe glikogena u jetri dok se priprema za borbu s opasnošću. U prošlosti je taj postupak bio vrlo koristan, ali danas tijelu zapravo nije potrebna ta dodatna energija ili glukoza koja se naglo oslobađa u krv.
Budite oprezni s ftalatima
Nažalost, ftalati su i dalje prisutni u mnogim proizvodima - od kozmetike do omekšivača i proizvoda od plastike... Istraživači su otkrili povećanu vjerojatnost dijabetesa tipa 2 kod ljudi s najvećom količinom ftalata otkrivenih u mokraći. To se može povezati s činjenicom da ftalati pripadaju tzv. okidačima endokrinih poremećaja, što znači da mogu negativno utjecati na proizvodnju mnogih hormona, uključujući inzulin. Iako je ftalate teško u potpunosti izbjeći, učinit ćete puno ako što više koristite prirodna sredstva za čišćenje i kozmetiku te izbjegavanjem različitih oblika umjetnih mirisa.
Pijte zeleni čaj
Širok izbor slatkih napitaka, uključujući 100 postotne voćne sokove može uvelike povećati rizik od dijabetesa tipa 2, posebno ako se redovito konzumiraju. Međutim, to ne znači da morate piti isključivo vodu. Primjerice, toplo se preporučuje piti zeleni čaj - naravno umjereno - jer je to napitak koji je u nizu studija povezan sa smanjenim rizikom od dijabetesa.
Ne podcjenjujte san
Jedna od negativnih posljedica nedostatka sna je i slabija sposobnost tijela da regulira razinu šećera u krvi. Ako spavate manje od 6 sati noću, očekuje se da će to udvostručiti vaše šanse za dijabetes tipa 2.
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Kad uzmemo u obzir da kad smo umorni, češće pribjegavamo nezdravoj hrani, postaje vrlo očito da je briga o dovoljnoj količini kvalitetnog sna vrlo važna i za prevenciju dijabetesa.
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18. svibanj 2024 19:37
