This article will quickly let you know some relations between insulin and obesity, and how to improve the sensitivity of insulin and make you have a healthier body.
Everyone should have heard of the term insulin, which is a hormone secreted by islet β cells in the pancreas. For some diabetics, insulin injection is a compulsory course every day. Because insulin is the only hypoglycemic hormone in the human body, its function is to help glucose in the blood enter cells to provide energy for the body and promote muscle tissue to absorb glucose in the blood, thus helping to reduce the glucose concentration in the blood. It can be seen that insulin alone can not reduce the blood sugar concentration. It is necessary to turn on the switch of the target cells in the surrounding tissues, so that blood sugar can normally enter the tissue cells to provide energy, thereby lowering blood sugar.
The relationship between insulin and target cells is somewhat similar to the relationship between "key" and "lock" (cell receiver). The function of insulin as a "key" is to open the "lock" on cells, absorb glucose (blood sugar) in blood into cells as energy for body operation, and reduce blood sugar concentration at the same time.
Generally speaking, there are three main ways for the human body to ingest carbohydrates and convert them into glucose after inhalation and digestion:
When we consume more carbohydrates than our body consumes, the excess glucose will be stored in the liver with the help of insulin, which is what we usually call glycogen. However, the ability of liver to store glycogen is limited, usually only about 80~ 100g. Excess glycogen will be converted into triglycerides and stored in the body, becoming fat. Our body is constantly using glycogen and fat to provide us with energy and complete our daily work, study and exercise.
Insulin resistance
However, in real life, all kinds of refined powder, desserts, cakes and so on. It is some eating habits with a particularly high glycemic index. After eating a lot, it will enter the body, causing continuous secretion of insulin. In the long run, the sensitivity of cells to insulin decreases, and the efficiency of insulin to turn on the cell switch decreases, so that blood sugar cannot enter the cells, and blood sugar in the blood cannot be metabolized, which leads to the continuous increase of blood sugar and the gradual accumulation of fat, resulting in physical problems such as diabetes. This process is similar to using antibiotics when you are sick. At first, an anti-inflammatory drug was very effective in controlling the disease, but after frequent use of the same anti-inflammatory drug, bacteria in the human body began to become immune to the drug and developed drug resistance. This is similar to the principle of insulin resistance.
The decomposition and synthesis of fat are greatly influenced by insulin and adrenaline. Excessive insulin secretion is beneficial to fat synthesis. When insulin resistance occurs, insulin is constantly secreted, and fat synthesis is a matter of course.
For people with good insulin sensitivity, after blood sugar enters the body, cells can be unlocked smoothly, so that blood sugar can quickly enter tissue cells and provide energy for the body. Maintain the liver glycogen and body fat rate at normal levels.
Daily test
Central obesity (excessive abdominal fat, apple-shaped body instead of pear shape), fatty liver, hypertension, heart disease, polycystic ovary syndrome (PCOS), etc. Most people with these problems have insulin resistance. The most obvious phenomenon in daily life is drowsiness after meals, especially sweet food and so on.
Medical examination
There is no direct method to detect insulin resistance in the market, so the situation of insulin resistance can be judged by other test results. Here are some of the most useful tests: fasting insulin, fasting blood glucose, fasting triglycerides (fat in blood), HDL (so-called "good cholesterol") and other indicators.
First, diet
The most obvious way to improve insulin resistance is to manage diet.
1. Strictly control carbohydrates.
Deep-processed carbohydrates in the market usually contain high fat, high sugar and high sodium. Comparatively speaking, priority should be given to the intake of carbohydrates in fresh ingredients, such as vegetables, fruits and whole grains.
Avoiding the intake of refined flour will lead to the increase of glycemic index and the secretion of insulin.
The daily carbohydrate content should be controlled at about 80~ 120g, or even less, to improve insulin sensitivity (ultra-low carbohydrate has certain risks and needs to be carried out under the guidance of a professional dietitian).
2. High quality protein intake
Compared with carbohydrates, protein does not cause large fluctuations in blood sugar. It can also improve muscle mass, which is beneficial to improve growth hormone and reduce insulin resistance.
Recommend excellent protein: eggs, dairy products, beef and seafood.
3. More healthy fat
The quality of fat is far greater than the quantity of fat. It is recommended to eat unsaturated fatty acids, such as salmon, olive oil and various nuts. It is not only good for blood sugar control, but also helps to protect blood vessels. Moderate intake of saturated fat, such as red meat. Trans fatty acids, such as deep-processed foods and snacks, are prohibited. Bad carbohydrates and fats will aggravate chronic inflammation and insulin resistance, which is not conducive to weight loss.
Step 4 avoid all sugary drinks
Almost all types of soft drinks in the market contain sugar, which will increase blood sugar level and increase the occurrence of insulin resistance. In particular, there are sugar, fructose syrup and other ingredients in the nutrient composition table, which is not conducive to health.
5. Eat more dietary fiber
Studies have proved that eating more than 50g of dietary fiber every day can improve the occurrence of insulin resistance.
Fruits and low-starch vegetables are not only the main sources of dietary fiber, but also contain a lot of antioxidants, which can provide a considerable amount of minerals and vitamins.
Eat 300g low-sugar and high-fiber fruits, such as berries, apricots, peaches and grapefruit, in an anti-inflammatory diet every day.
At least 400g low starch mixed vegetables, such as broccoli, Chinese cabbage, asparagus, spinach, okra, etc.
Avoid alcohol and tobacco.
There is nothing to say about restricting alcohol and tobacco. Try to avoid it.
Second, exercise.
Strength training, especially high-intensity strength training, will promote the storage of glycogen and muscle glycogen in the liver and muscles. The training of these large muscle groups will greatly improve your metabolism and improve protein, receptor (insulin can combine with cells to make glucose enter) and glycogen storage related to insulin signals.
After exercise, the insulin sensitivity will increase, and the demand of muscle cells for carbohydrates will increase. Especially after high-intensity exercise, it has obvious effect on improving insulin resistance and increasing fat consumption. Consuming intracellular fat storage is the key to improve insulin resistance.
Aerobic exercise combined with strength training can improve insulin resistance to the greatest extent.
Try to avoid carbohydrate intake before exercise, so that you can use fat reserves as soon as possible. If hypoglycemia occurs during exercise, please prepare some foods with high sugar content such as chocolate or bananas to help you relieve your blood sugar. At this time, the sugar entering the body is not stored in the form of fat, but absorbed by muscles.
In addition, physical and mental exercises such as yoga, pilates and meditation will also have a positive effect on slowing down insulin resistance.
Third, rest.
Excessive physical stress can produce a lot of chronic inflammation, and rest is the best way to recover. Avoid staying up late, stress, tension and other negative things. Good sleep will keep the body in the normal hormone level range, reduce cortisol, which is beneficial to the secretion of growth hormone and the regulation of insulin sensitivity.
For reducing fat, your main battlefield should be in the kitchen. Practice three points and eat seven points. Don't put the cart before the horse. Do a good job in basic diet, scientific training, regular work and rest, and improve insulin sensitivity, so it is no longer difficult to lose fat.
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