Iqiniso Ngemithi Yokwengeza I-Insulin: Ingabe Ziyafaneleka?

I-Insulin iwuhomoni osiza ukuhambisa ushukela usuke egazini uye kumaseli ukuze ube amandla. Ukungabambisani ne-insulin kwenzeka lapho amaseli omzimba wakho engaphenduli kahle kulo homoni.

Lapho amaseli emelana ne-insulin, ushukela uhlala egazini, ekugcineni kuholele ku-prediabetes nakuhlobo 2 lwesifo sikashukela. Ngokuhamba kwesikhathi, lo shukela ophezulu egazini ungase ulimaze izitho zomzimba, njenge-pancreas nezinso. Ukungabambisani ne-insulin futhi kuhlotshaniswa kabi nempilo yokuzala yabesifazane [1].

Ngaphandle kwezinketho zokwelashwa kwezokwelapha, enye indawo evusa ilukuluku yizithasiselo ze-insulin. Kodwa umbuzo uthi, ziyasebenza na? Futhi uma kunjalo, yisiphi isithasiselo esingcono kakhulu esitholakala ngaphandle kukadokotela sokungabambisani ne-insulin?

Ukungabambisani Ne-Insulin Nokuzala Kwabesifazane

I-Insulin ayihlobene kuphela namazinga kashukela egazini, kodwa iphinde ithinte ukulingana kwamahomoni akho. Lapho amazinga e-insulin ephakeme, angathonya amanye amahomoni emzimbeni wakho.

I-Polycystic ovary syndrome (PCOS) yisimo esivamile samahomoni kwabesifazane futhi ingesinye sezizathu ezinkulu zezimo zokungabi nenzalo kwabesifazane. Abesifazane abaningi abane-PCOS babhekana nokungabambisani ne-insulin [2].

Umthombo Wesithombe: https://www.imaware.health/blog/insulin-resistance-and-pcos 

Amazinga aphezulu e-insulin angabangela ama-ovari ukukhiqiza i-testosterone eningi kakhulu — ihomoni okuthi, uma ibe sezingeni eliphezulu, iphaze ukuvuthwa kwamaqanda. Lokhu kusho ukuthi abesifazane abane-PCOS bangase babe nemijikelezo yokuya esikhathini engajwayelekile futhi babhekane nobunzima bokukhulelwa.

Ngokulawula ukungabambisani ne-insulin, abesifazane abane-PCOS bangabona ukuthuthuka ekulinganeni kwabo kwamahomoni nakwezinye izimpawu. Lokhu kuthuthuka kungasiza ukubuyisela ukuvuthwa kwamaqanda okuvamile nokuthuthukisa ukuzala.

Ukuze uthole indlela ebanzi yokweseka ukudla okunomsoco, cabanga ukufunda isihloko sethu 'Ama-multivitamin kubantu abanesifo sikashukela: Ingabe Ayasiza Ngempela?' ukuze ubone ukuthi lezi zinhlanganisela zingaqhubeka zithuthukisa ukuphathwa kwesifo sakho sikashukela.

Izithasiselo Ezingase Zithuthukise Ukungabambisani Ne-Insulin

Yize ubufakazi besayensi bungenamandla ngokwanele mayelana nokusebenza kwezithasiselo zokudla ekunciphiseni ukungabambisani ne-insulin, kukhona ezinye izakhi ezithile ezingase zibe namandla. Lezi zihlanganisa:

1. I-vitamin C

Abantu abanokungabambisani ne-insulin basengozini enkulu yokuvuvukala nokulimala kwamaseli. I-vitamin C ingumelaphi oqinile wokulwa nokuguga (antioxidant) osiza ukuvikela amaseli ekulimaleni. Iphinde isekele i-pancreas ekukhiqizeni i-insulin futhi ingasiza ukuthuthukisa ukuzwela ku-insulin [3]. Ngakho-ke, uma ifakwa njengengxenye yokudla okulinganiselayo, i-vitamin C ingase isekele ukulawulwa koshukela egazini kangcono kanye nempilo engcono jikelele.

2. I-Chromium

I-Chromium iyiminerali etholakala kancane emzimbeni edlala indima ekuvuthweni kwamakhabhohayidrethi namafutha (ama-lipid). Ucwaningo lukhombisa ukuthi i-chromium ingasiza ukuthuthukisa indlela umzimba osabela ngayo ku-insulin, okwenza kube lula kumaseli ukumunca ushukela egazini [4].

3. Imagniziyamu

Imagniziyamu iyadingeka kukho konke okwenziwa umzimba okungamakhulu, okuhlanganisa nokusebenza kahle kwe-insulin. Izifundo zibonisa ukuthi amazinga aphansi emagniziyamu ahlotshaniswa nokwanda kokumelana ne-insulin [5]. Ngakho-ke, ukuqinisekisa ukuthi uthola imagniziyamu eyanele ngokudla noma ngezithasiselo kungasiza ukuthuthukisa ukuzwela ku-insulin.

4. I-Zinc ne-Vitamin D

Kokubili i-zinc ne-vitamin D kudlala indima ekusetshenzisweni kwe-glucose nasekumelaneni ne-insulin. I-zinc isiza ukuthuthukisa ukusetshenziswa kwe-glucose nokwehlisa amazinga kashukela egazini. Ngakolunye uhlangothi, i-vitamin D isekela ukuzwela okungcono ku-insulin, okwenza kube lula emzimbeni ukulawula ushukela wegazi.

5. I-Inositol

I-Inositol, ushukela ovela ngokwemvelo, ikhombise imiphumela ethembisayo kwabesifazane abane-PCOS. Izifundo zibonisa ukuthi ingasiza umzimba usebenzise i-insulin ngendlela esebenza kangcono, futhi isekele impilo yokushintshashintsha kwamandla emzimbeni yonke [6]. Isebenza ngokuthuthukisa izimpawu ze-insulin ngaphakathi kwamangqamuzana, okwenza amangqamuzana aphendule kangcono ku-insulin.

6. Ama-Probiotic

Amagciwane amahle esiswini sakho, noma ama-probiotic, angathinta indlela umzimba wakho osebenzisa ngayo amandla kanye nempilo yonke. I-microbiome enempilo yamathumbu ihlotshaniswa nokuzwela okungcono ku-insulin, ngakho ukwengeza isithasiselo se-probiotic kungaba usizo.

Ukukhetha Isithasiselo Esingcono Kakhulu se-Insulin

Uma ucabanga ukuzama isithasiselo se-insulin futhi udidekile ngokuthi yisiphi isithasiselo esingcono kakhulu esitholakala ngaphandle kwe-resiphi kadokotela sokumelana ne-insulin, kukhona izinto ezimbalwa ezibalulekile okufanele uzibheke.

Hlola uhlu lwezingxube ukuze ubone izinto ezifana ne-vitamin D, vitamin C, imagniziyamu, i-chromium ne-inositol. Funda ukubuyekezwa kwamakhasimende ukuze ubone ukuthi abanye bathole imiphumela emihle yini. Okubaluleke kakhulu, khetha izithasiselo ezihlolwe yinhlangano ezimele mayelana nekhwalithi nokuphepha.

Ezinye Izindlela Zokuthuthukisa Ukumelana Ne-Insulin

Ngenkathi izithasiselo ze-insulin zidinga olunye ucwaningo ukuze kuhlolwe ukusebenza kwazo, kukhona ezinye izindlela eziningi eziqinisekiswe isayensi zokuthuthukisa ukumelana ne-insulin. Lezi zifaka phakathi:

1. Amasu Okudla

Ukudla okugxile kokudla okuphelele okungacutshungulwanga kungasiza kakhulu ukuphatha ukumelana ne-insulin. Abantu abanezinkinga zokumelana ne-insulin kufanele bagxile ekudleni okunothe ngefayibha njengemifino, izithelo, okusanhlamvu okuphelele, nezilimo ezifana nobhontshisi nama-legume.

Ifayibha icothisa ukumuncwa kukashukela egazini, okuvimbela ukugxuma kwamazinga kashukela egazini. Ngasikhathi sinye, ukunciphisa amakhabhohayidrethi acutshunguliwe kungasiza ukwehlisa ukumelana ne-insulin.

2. Ukuzivocavoca Komzimba

Ukuzivocavoca njalo ingenye yezindlela ezingcono kakhulu zokuthuthukisa ukuzwela ku-insulin. Uma uzivocavoca, imisipha yakho isebenzisa i-glucose njengamandla, okunceda ukwehlisa amazinga kashukela egazini ngisho noma i-insulin yakho ingasebenzi ngokuphelele.

Ochwepheshe batusa ukuthi wenze okungenani imizuzu engu-150 yokuzivocavoca okulingene kokuphefumula ngesonto, kanye nezikhathi ezimbalwa zokuqeqesha amandla ukuze wakhe imisipha.

3. Ezinye Izinguquko Zendlela Yokuphila

Ezinye izinguquko zendlela yokuphila zidlala indima ebalulekile nazo. Ukuthola ubuthongo obanele nobunekhwalithi kusiza ukulawula amahomoni, kuhlanganise ne-insulin. Ukulawula ingcindezi ngezinto ezifana nokuzindla noma i-yoga kunganciphisa amazinga e-cortisol, okuthuthukisa ukusebenza kwe-insulin. Ngisho nokwehla kwesisindo okuncane okungu-5% kuya ku-7% wesisindo somzimba wakho kungaba nomthelela omkhulu omuhle ekuzwelweni kwe-insulin.

Uma ufuna amasu angeziwe okusekela ukuphathwa koshukela egazini, qiniseka ukuthi ubheka ukubuyekeza kwethu okungu-iphakethe lamavithamini lesifo sikashukela ukuze ubone ukuthi lezi ziphakelwe ezikhethekile zamakhemikhali ziyasebenza ngempela yini.

Okubalulekile Ekugcineni

Ukumelana ne-insulin yisimo lapho amaseli omzimba wakho engasabeli kahle ku-insulin. Lokhu kuholela ekwandeni kwamazinga kashukela egazini futhi kwandise ingozi yesifo sikashukela. Kwabesifazane, ikakhulukazi labo abane-PCOS, ukuphatha ukumelana ne-insulin kubalulekile ukuze kuthuthukiswe impilo yokuzala nempilo yonke iyonke.

Inhlanganisela yezithasiselo ezihlobene ne-insulin, kuhlanganise ne-vitamin C, i-chromium, i-magnesium, ama-probiotic, ne-inositol, ingasiza ekuthuthukiseni ukusetshenziswa kukashukela emzimbeni nokunciphisa ukumelana ne-insulin.

Njengoba ubufakazi bokusebenza kwezithasiselo ze-insulin bunomkhawulo, kungcono ugxile ezinguqukweni zendlela yokuphila ezivele ziqinisekisiwe njengokudla okubhalanselekile, ukujima njalo, ukulala kahle, nokulawula ingcindezi ukuze uthuthukise ukuzwela kwe-insulin.

Izinsiza Ezisetshenzisiwe

1. Fica, S., Albu, A., Constantin, M., & Dobri, G. (2008b, November 15). Ukumelana ne-insulin nokuzala ku-polycystic ovary syndrome. https://pmc.ncbi.nlm.nih.gov/articles/PMC3018970/ 
2. Purwar, A., & Nagpure, S. (2022). Ukumelana ne-insulin ku-polycystic ovarian syndrome. Cureus. https://doi.org/10.7759/cureus.30351 
3. Shi, L., Du, X., Guo, P., Huang, L., Qi, P., & Gong, Q. (2020). Ukwengeza i-ascorbic acid kuhlobo 2 lwesifo sikashukela mellitus. Medicine, 99(45), e23125. https://doi.org/10.1097/md.0000000000023125 
4. Hua, Y., Clark, S., Ren, J., & Sreejayan, N. (2012). Izinqubo zamangqamuzana ezenza ukuthi i-chromium inciphise ukumelana ne-insulin. The Journal of Nutritional Biochemistry, 23(4), 313–319. https://doi.org/10.1016/j.jnutbio.2011.11.001 
5. Kostov, K. (2019). Imiphumela yokushoda kwe-magnesium ezinqubweni zokumelana ne-insulin kuhlobo lwesifo sikashukela sohlobo 2: Igxile ezinqubweni zokukhishwa kwe-insulin nokusakazwa kwezimpawu zayo. International Journal of Molecular Sciences, 20(6), 1351. https://doi.org/10.3390/ijms20061351 
6. DiNicolantonio, J. J., & O’Keefe, J. H. (2022). I-myo-inositol yokumelana ne-insulin, i-metabolic syndrome, i-polycystic ovary syndrome nesifo sikashukela sokukhulelwa. Open Heart, 9(1), e001989. https://doi.org/10.1136/openhrt-2022-001989 

I-Conceive Plus yindawo engcono kakhulu yokuthenga i-myo-inositol ku-inthanethi ukuze uthole izithasiselo ze-myo-inositol ezihamba phambili. I-Conceive Plus Ovulation Support iqukethe i-myo-inositol yekhwalithi ephezulu ethengiswayo. Oda amakhepsuli e-myo-inositol ku-inthanethi namuhla ukuze ukhuthaze ukuvuthwa kwamaqanda futhi ulawule amahomoni nemijikelezo yokuya esikhathini.