{"id":279,"date":"2013-05-09T16:19:54","date_gmt":"2013-05-09T14:19:54","guid":{"rendered":"http:\/\/www.naardiagnosenerkraeft.dk\/?page_id=279"},"modified":"2013-08-29T22:25:50","modified_gmt":"2013-08-29T20:25:50","slug":"fa-styr-pa-blodsukker-niveauerne","status":"publish","type":"page","link":"https:\/\/www.naardiagnosenerkraeft.dk\/?page_id=279","title":{"rendered":"F\u00e5 styr p\u00e5 blodsukker niveauerne"},"content":{"rendered":"

Der er en grund til, at mange, som har behov for et hurtigt sukkerkick om eftermiddagen, kaster sig over slik, sm\u00e5kager eller sukkerholdige drikke: disse f\u00f8devarer giver et \"sukker2\"<\/a>glukosebrag, som f\u00e5r blodsukkeret til at stige. Dette giver en midlertidig for\u00f8gelse af energien, men det \u00f8del\u00e6gger ogs\u00e5 dine bestr\u00e6belser p\u00e5 at holde dine blodsukkerniveauer p\u00e5 en kurs, der h\u00e6mmer insulinresistens.<\/p>\n

Blodsukkeret reguleres af nogle komplekse mekanismer, der forhindrer store udsving. Blodsukkerbalancen holdes konstant gennem en kombination af insulin, som s\u00e6nker blodniveauet, og glukagon, adrenalin og kortison, der h\u00e6ver det. Da kr\u00e6ft elsker sukker, er bestr\u00e6belser p\u00e5 at holde blodsukker niveauet i bero en vigtig opgave.<\/p>\n

Insulin dannes af bugspytkirtlen og er det prim\u00e6re hormon til regulering af blodsukkerbalancen. Ogs\u00e5 glukagon dannes i bugspytkirtlen. Det stimulerer til nedbrydning af glykogen til glukose. Hvis disse stoffer ikke fungerer optimalt eller ikke forefindes i en passende m\u00e6ngde, opst\u00e5r der en ophobning af glukose i blodet, som kaldes hyperglyk\u00e6mi, og det er hovedsymptom p\u00e5 forskellige former for diabetes.<\/p>\n

Hyperglyk\u00e6mi bevirker hyppig t\u00f8rst og efterf\u00f8lgende for\u00f8get v\u00e6skeindtagelse, hyppig vandladning, v\u00e6gttab og tr\u00e6thed. Hvis det ikke bliver behandlet, kan hyperglyk\u00e6mi f\u00f8re til mere alvorlige hjertekar-, lever-, nerve- eller synsproblemer.[1]<\/a>.<\/p>\n

Sukker er et kulhydrat, som viser sig i mange former: laktose, glukose, fruktose og sukrose. \"Sukker\"<\/a>Laktose er m\u00e6lkesukker. Glukose er en energikilde i de fleste organismer. Fruktose findes naturligt i frugt og sukrose er almindeligt, raffineret sukker, som kommer fra sukkerr\u00f8r eller roer. Alle sukkerarter er tomme kalorier. De mangler proteiner, vitaminer, mineraler, antioxidanter og fibre.<\/p>\n

H\u00f8jt blodsukker, insulin og kr\u00e6ft<\/strong>
\n<\/i>Raffineret sukker bliver hurtigt optaget i blodet og for\u00e5rsager en hurtig stigning i blodsukkeret. Som reaktion p\u00e5 det \u00f8ger kroppen sekretionen af insulin fra bugspytkirtlen. Det har vist sig, at for meget insulin kan fremme v\u00e6ksten af kr\u00e6ft bryst,- mave, -tyktarm, -livmoder,- \u00e6ggestok, -lunge og prostata.[2]<\/a><\/p>\n

Hvad kan du selv g\u00f8re
\n<\/b>Undg\u00e5 raffinerede kulhydrater<\/strong>
\n<\/i>Sk\u00e6r ned p\u00e5 eller undg\u00e5 helt f\u00f8devarer, som f\u00e5r blodsukkeret til at stige voldsomt. Det g\u00e6lder f\u00f8rst og fremmest f\u00f8devarer, som indeholder raffineret mel og sukker. De indg\u00e5r i rigelige m\u00e6ngder i f.eks. kommercielt bagte f\u00f8devarer, sukkerholdige desserter, sodavand, honning, r\u00f8rsukker, ahornsirup og for meget frugtsaft.[3]<\/a><\/p>\n

Erstat dem med f\u00f8devarer med mange fibre, som reducerer blodets insulinniveauer og forebygger derved insulinresistens. Et studie fra 2004 offentliggjort i tidsskriftet Diabetes<\/i> viste, at personer, som indtog masser af fuldkorn, havde mindre sandsynlighed for at udvikle insulinresistens.[4]<\/a><\/p>\n

Det d\u00e5rlige fedt<\/strong>
\n<\/i>Selvom fedt i kosten ikke umiddelbart h\u00e6ver niveauerne af glukose eller insulin p\u00e5 den enkle m\u00e5de, raffinerede kulhydrater g\u00f8r, viser mange studier, at en kost, som er rig p\u00e5 fedt (is\u00e6r m\u00e6ttet fedt) p\u00e5 langt sigt vil for\u00f8ge risikoen for at udvikle insulinresistens.[5]<\/a>\"burgere\"<\/a><\/p>\n

Omega-6<\/strong>
\n<\/i>Et studie viser, at makrofager \u2013 en s\u00e6rlig type immunceller \u2013 s\u00e6tter gang i insulinresistens, n\u00e5r de befinder sig i pro-inflammatoriske omgivelser. En kost, hvor omega-6 dominerer over omega-3 synes ogs\u00e5 at fremme insulinresistens selv p\u00e5 kort sigt, sandsynligvis netop fordi den for\u00f8ger produktionen af de inflammatoriske biokemikalier, som fremmer insulinresistens.<\/p>\n

Animalske f\u00f8devarer<\/strong>
\n<\/i>Det vil v\u00e6re en god id\u00e9 at undg\u00e5 eller i det mindste reducere dit indtag af animalske f\u00f8devarer, der er rige p\u00e5 arakidonsyre og m\u00e6ttet fedt som oksek\u00f8d, kylling, gris, sp\u00e6k, lam, m\u00e6lk, ost, is og \u00e6ggeblommer. Det samme g\u00e6lder vegetabilske olier, der er rige p\u00e5 linolsyre f.eks. soja, majs og blandede olier. En kost rig p\u00e5 monum\u00e6ttede fedtsyrer som olivenolie forbedrer derimod generelt insulinf\u00f8lsomheden.\"K\u00f8d\"<\/a><\/p>\n

Brug krydderier i maden<\/strong>
\n<\/i>Brug krydderier og urter, som har vist sig at s\u00e6nke blodsukkeret: kanel, bukkehorn, l\u00f8g, hvidl\u00f8g, purl\u00f8g, porrer, laurb\u00e6rblade nelliker.[6]<\/a>\u00a0<\/b><\/p>\n

Tilberedning har ogs\u00e5 betydning<\/strong>
\n<\/i>Tilberedningsmetoderne har indflydelse p\u00e5 en f\u00f8devares glyk\u00e6miske virkning. Hele \u00e6bler medf\u00f8rer de laveste stigninger i glukosen, \u00e6blepur\u00e9 en moderat stigning og \u00e6blejuice den h\u00f8jeste stigning.<\/p>\n

L\u00e6g derfor v\u00e6gt p\u00e5 s\u00e5 ubehandlede f\u00f8devarer som muligt. Madens fiberindhold reduceres ogs\u00e5 ved forarbejdning og f\u00e5r derved det glyk\u00e6miske index til at stige. Bland gerne kulhydrater med noget protein og fiberrige f\u00f8devarer, som kan forebygge stigninger i blodsukker og insulin.<\/p>\n

Psykologisk stress<\/strong>
\n<\/i>Stress provokerer insulinresistens p\u00e5 grund af stigninger i kortisolniveauerne, som medf\u00f8rer forh\u00f8jelse af blodsukkeret. Det kan ogs\u00e5 f\u00e5 din krop til hurtigt at akkumulere fedt, hvilket udg\u00f8r en stor risiko for udviklingen af insulinresistens.[7]<\/a><\/p>\n

Overv\u00e6gt og fedme<\/strong>
\n<\/i>Regelm\u00e6ssige, sm\u00e5 m\u00e5ltider holder dine blodsukkerniveauer mere stabilt, da store m\u00e5ltider medf\u00f8rer en hurtig, for\u00f8get udskillelse af glukose og insulin. Eftersom overv\u00e6gt g\u00f8r dig tilb\u00f8jelig til ubalancer i blodglukose og insulinresistens, er det vigtigt, at du spiser den rigtige m\u00e6ngde mad for at n\u00e5 din idealv\u00e6gt.[8]<\/a> Overspisning vil for\u00f8ge blodsukkeret p\u00e5 kort sigt og \u2013 ved at for\u00f8ge fedtv\u00e6vet \u2013 yderligere forstyrre reguleringen af blodsukkeret p\u00e5 l\u00e6ngere sigt.<\/p>\n

F\u00e5 gang i motionen<\/strong>
\n<\/i>Inaktivitet g\u00f8r dig mere tilb\u00f8jelig til at udvikle insulinresistens og blodsukkerubalancer. \"Yoga\"<\/a>Det samme g\u00f8r overv\u00e6gt. Da et stillesiddende liv er den v\u00e6sentligste \u00e5rsag til insulinresistens, er det en god id\u00e9 at g\u00e5 i gang med milde til moderate motions\u00f8velser 30 minutter dagligt.<\/p>\n

F\u00e5 en god nats s\u00f8vn<\/strong>
\n<\/i>Efter utilstr\u00e6kkelig s\u00f8vn producerer kroppen h\u00f8jere niveauer af stresshormonet kortisol og pro-inflammatoriske cytokiner, hvoraf nogle synes at v\u00e6re ansvarlige for udviklingen af insulinresistens.[9]<\/a><\/p>\n

\u00a0<\/i>Et studie fra 2008 i tidsskriftet Sleep<\/i> viste f.eks., at m\u00e6nd, som fik mindre end 5 timers s\u00f8vn om natten havde 50% st\u00f8rre sandsynlighed for at udvikle diabetes end de, der sov gennemsnitligt 7-8 timer. De, som sov mere end 9 timer havde ogs\u00e5 st\u00f8rre sandsynlighed for at udvikle diabetes.[10]<\/a><\/p>\n

Pycnogenol<\/strong>
\n<\/i>Et studie viser, at Pycnogenol, som er et patenteret ekstrakt af fyrrebark, kan neds\u00e6tte blodsukkerniveaet, hvis det tages f\u00f8r m\u00e5ltider. Ved at tage 10-20 mg pr. kg. kropsv\u00e6gt, kan det ogs\u00e5 neds\u00e6tte blodsukkerniveauet efter m\u00e5ltider.[11]<\/a><\/p>\n

Kanel<\/strong>
\n<\/i>Kanel \u2013 <\/b>200-400 mg afet standardiseret vandopl\u00f8seligt ekstrakt. Det kan anbefales at \"kanel\"<\/a>finde et kaneltilskud, som er testet klinisk, da almindelig kanel p\u00e5 langt sigt kan irritere munden hos nogle mennesker.[12]<\/a><\/p>\n

Basilikum<\/strong>
\n<\/i>Ocimum sanctum eller Hellig basilikum, som ogs\u00e5 kaldes Tulsi neds\u00e6tter blodsukkeret ved doser p\u00e5 400-800 mg. [13]<\/a>.<\/p>\n

L-carnitin<\/strong>
\n<\/i>Et studie fra Skotland viste, at et dagligt tilskud af L-carnitin forbedrer den m\u00e5de, hvorp\u00e5 kroppen h\u00e5ndterer glukose og forebygger de store udsving i blodsukker niveauerne.[14]<\/a><\/p>\n

Omega- 3<\/strong>
\n<\/i>Et studie evaluerede effekten af omega-3 p\u00e5 mark\u00f8rer for insulinresistens p\u00e5 167 patienter\"fiskeolie<\/a> (82 m\u00e6nd og 85 kvinder), som enten fik placebo eller omega-3 med EPA og DHA 3 gange dagligt i 6 m\u00e5neder. Konklusionen var, at omega-3 forbedrede alle parametre for insulinresistens sammenlignet med placebo.[15]<\/a><\/p>\n

L\u00e6s mere udt\u00f8mmende om emnet i bogen: N\u00e5r Diagnosen er kr\u00e6ft. En selvhj\u00e6lpsbog for kr\u00e6ftpatienter og deres p\u00e5r\u00f8rende.<\/strong><\/p>\n

Inge Kellermann
\nwww.helsemail.dk<\/a>
\nwww.n\u00e5rdiagnosenerkr\u00e6ft.dk<\/a><\/p>\n

 <\/p>\n


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[14]<\/a> Galloway, S.D.R. et al.: Effects of oral l-carnitine supplementation on insulin sensitivity indices in response to glucose feeding in lean and overweight\/obese males. Amino Acids vol 41 nr. 2, 507-515. www.nutraingredients.com<\/a> 4. juni 2011<\/p>\n<\/div>\n

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[15]<\/a> Derosa, G. et al.: Effects of n-3 PUFA on insulin resistance after an oral fat load. European Journal of Lipid Science and Technology. http:\/\/www.nutraingredients.com\/content\/view<\/a><\/p>\n<\/div>\n<\/div>\n

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