Get rid of Insulin Resistance Once And For All
Summary
TLDR胰岛素抵抗意味着你的身体长时间制造了过多的胰岛素。要摆脱这个噩梦,关键在于调整饮食。首先,将食物分为三类:碳水化合物、蛋白质和脂肪,其中碳水化合物会刺激最多的胰岛素产生。其次,食物的大小也会影响胰岛素的产生,尤其是加工食品中的细小颗粒。第三,进食时间也很重要,胰岛素抵抗者应该在日出后进食,并尽量将进食时间提前,以减少夜间胰岛素和血糖水平的升高。遵循这些原则,结合适当的饮食清单,可以帮助逆转胰岛素抵抗。
Takeaways
- 🚫 **胰岛素抵抗**:长期过量分泌胰岛素会导致胰岛素抵抗。
- 🌟 **胰岛素的重要性**:胰岛素是维持生命所必需的激素。
- 🍚 **食物类型的影响**:碳水化合物、蛋白质和脂肪这三种食物类型中,碳水化合物会刺激最多的胰岛素分泌。
- 🔍 **食物的颗粒大小**:食物的颗粒越小,刺激胰岛素分泌的量越多,尤其是粉末状的碳水化合物。
- 🥗 **食物加工的影响**:加工食品,如面粉、玉米面包和糖等,会刺激胰岛素分泌。
- ⏱️ **饮食时间的重要性**:胰岛素抵抗患者应避免在日落后进食,以减少夜间胰岛素和血糖水平的升高。
- 🌞 **日出与胰岛素分泌**:日出时,身体会自然释放存储的葡萄糖,这是由生物钟控制的。
- 🕒 **进食时间的建议**:建议胰岛素抵抗患者只在日出到日落期间进食。
- 🍽️ **饮食建议**:为了减少胰岛素分泌,应该主要摄入脂肪,适量摄入蛋白质,并避免摄入碳水化合物。
- 🥥 **食物选择**:选择未加工的椰子或杏仁粉等食品,尽管标签上可能写着低碳、高脂、高蛋白,但身体仍会产生胰岛素。
- 📉 **胰岛素抵抗的逆转**:通过改变饮食习惯,减少胰岛素的产生,可以帮助逆转胰岛素抵抗的状况。
Q & A
胰岛素抵抗意味着什么?
-胰岛素抵抗意味着你的身体制造了过多的胰岛素,并且这种情况已经持续了很长时间。
为什么现代生活中人们容易制造过多的胰岛素?
-现代生活中食物充足,容易导致身体制造过多的胰岛素,因为食物摄入过多会刺激胰岛素的产生。
影响胰岛素产生的三个食物因素是什么?
-影响胰岛素产生的三个食物因素包括食物的类型、食物的分量大小以及进食的时间。
为什么碳水化合物会刺激最多的胰岛素产生?
-在三大营养素中,碳水化合物会最快且最大量地刺激胰岛素的产生,因为它们能够迅速被身体分解成葡萄糖,从而快速提升血糖水平。
为什么建议胰岛素抵抗患者减少碳水化合物的摄入?
-减少碳水化合物的摄入可以降低胰岛素的产生,从而帮助改善胰岛素抵抗的状况。
食物的颗粒大小如何影响胰岛素的产生?
-食物的颗粒越小,比如粉末状的碳水化合物、蛋白质或脂肪,越能刺激胰岛素的产生,因为它们更容易被身体快速吸收。
为什么胰岛素抵抗患者应该避免食用加工食品?
-加工食品通常含有更细小的颗粒,这会更快地刺激胰岛素的产生,对于胰岛素抵抗患者来说,这会导致胰岛素水平长时间保持高位。
如何通过调整进食时间来帮助改善胰岛素抵抗?
-胰岛素抵抗患者可以通过限制在白天进食,尤其是在日出后进食,来减少夜间胰岛素和血糖水平的升高,这有助于打破恶性循环,改善胰岛素抵抗。
为什么建议胰岛素抵抗患者尽量在日出时进食?
-因为人体有一个与日出同步的生物钟,日出时身体会自然释放储存的葡萄糖,如果在这个时候进食,可以更好地利用身体的自然节律,减少对胰岛素的需求。
胰岛素抵抗患者应该如何安排他们的饮食结构?
-胰岛素抵抗患者应该主要摄入脂肪,适量摄入蛋白质,并尽量减少碳水化合物的摄入,同时避免食用加工食品,选择全食物。
为什么长时间的禁食对胰岛素抵抗患者有益?
-长时间的禁食可以让身体有更多时间恢复,减少胰岛素的持续产生,从而有助于改善胰岛素抵抗的状况。
Outlines
🍽️ 胰岛素抵抗与饮食调整
胰岛素抵抗意味着身体长时间过度分泌胰岛素。要解决这个问题,需要了解影响胰岛素分泌的三个饮食因素:食物类型、食物大小和进食时间。碳水化合物会最大程度地刺激胰岛素分泌,其次是蛋白质,脂肪则最慢且最少。对于胰岛素抵抗患者,胰岛素水平恢复正常的时间比健康人要长。建议减少碳水化合物摄入,适量摄入蛋白质,主要摄入脂肪,即采用生酮饮食。食物的颗粒大小也会影响胰岛素分泌,加工食品中的粉末状碳水化合物、蛋白质或脂肪会极大刺激胰岛素。因此,应避免食用加工食品,选择咀嚼天然蛋白质和脂肪。此外,进食时间也很重要,胰岛素抵抗患者最好在早晨进食,避免在日落后进食,以减少夜间胰岛素和葡萄糖水平,帮助身体恢复。
Mindmap
Keywords
💡胰岛素抵抗
💡胰岛素
💡碳水化合物
💡蛋白质
💡脂肪
💡生酮饮食
💡食物加工
💡昼夜节律
💡进食时间
💡全食
💡血糖
Highlights
胰岛素抵抗意味着你的身体长期产生过多的胰岛素。
胰岛素是一种必需的生命激素,而我们丰富的食物供应很容易导致胰岛素过量。
食物的类型、大小和进食时间是影响胰岛素产生的三个因素。
碳水化合物是刺激胰腺产生最多胰岛素的食物类型。
蛋白质产生的胰岛素反应较慢,峰值也不如碳水化合物高。
脂肪引起的胰岛素反应最慢,也最少。
健康人群胰岛素恢复正常需要4到6小时,而胰岛素抵抗患者则需要3到4倍的时间。
为了减少胰岛素产生,应避免食用碳水化合物,适量摄入蛋白质,主要摄入脂肪。
食物的颗粒大小也会影响胰岛素的产生,粉末状的食物会刺激更多胰岛素。
避免食用加工过的碳水化合物,因为它们会导致胰岛素水平长时间保持高位。
咀嚼食物可以减少胰岛素的产生,因为咀嚼不能将食物分解成加工食品中的微小颗粒。
生物钟和日出信号会促使身体释放储存的葡萄糖,这对胰岛素抵抗者来说是一个挑战。
胰岛素抵抗者和糖尿病患者在没有进食的情况下也会产生高血糖。
控制进食时间可以帮助胰岛素抵抗者,建议只在日出到日落期间进食。
在晚上避免进食可以减少夜间胰岛素和葡萄糖水平的升高。
建议胰岛素抵抗者在日出时进食,以帮助身体恢复。
将所有卡路里限制在白天摄入,并尽量将进食时间提前至日出前,有助于逆转胰岛素抵抗。
为了逆转胰岛素抵抗,应停止制造胰岛素,主要摄入脂肪,适量摄入蛋白质,避免加工食品。
作者提供了一份针对胰岛素抵抗的购物清单。
Transcripts
Insulin resistance.
It means you've made way too much insulin and you've been doing it for too long.
Let me teach you how to get rid of this nightmare for good.
Insulin.
That hormone that insulates is required for life.
And our privileged lives filled with abundant food makes it really easy to make too much insulin.
There are three factors about your food that influence how much insulin you make.
The type of food, the size of food, and the time of food.
Number one, the type of food.
Here's the super secret.
Every single morsel of food that you swallow stimulates insulin.
Yep, that's a fact.
Stop eating food altogether and produce no insulin.
Now before you go on hunger strike, do this.
Sort your food into three categories.
Carbohydrates, protein, and fat.
Of these three categories, the type of food that squeezes the most insulin out of your
pancreas is carbohydrates.
Yes, carbohydrates cause the fastest and most robust amount of production of insulin.
Protein comes in second with a slower amount of insulin and not quite as high of a peak.
Swallow fat and your rise in insulin is the slowest and least abundant.
Notice how long it took for those insulins to return to normal.
Four to six hours.
And this was measuring insulin in healthy people.
Insulin resistant patients take three to four times that.
So if you're trying to produce less insulin, stop eating carbs, eat a sparse amount of
protein, and eat mostly fat.
Oh, that's a keto diet.
Number two is the size of your food.
Specifically, I'm talking about the particle sizes within your food.
If you grind up your carbohydrates, protein, or fat, all of them stimulate insulin.
In fact, this chart is from powdered carbs, powdered protein, and powdered fat.
And these were the healthy patients.
Pulverize your carbohydrates for the greatest production in insulin.
What's a pulverized carb?
Flour, cornbread, sugar, especially the powdered kind.
Patients with insulin resistance are already overproducing this hormone.
Those protein shakes are not doing them any favors.
If you crush or grind your protein into a powder and then blend it into a protein shake,
you're going to stimulate your insulin as much as a handful of carbs.
If you pulverize your fat, it will stimulate insulin.
Foods made from coconut or almond flour.
The label says that it's low carb, high fat, and high protein,
but your body will still produce the insulin.
And that insulin will be high for hours if you're insulin resistant.
Remove processed carbs from your menu.
Chew your protein.
Chew your fat.
You cannot chew your food into the tiny particles found in that processed food.
Number three, time your food.
Our pineal gland detects the rise in the sun.
It's hardwired into our existence.
Sunrise signals our body to release stored glucose
through our circadian rhythm.
Circadian rhythm causes a bump in glucose
every morning to give our body some fuel for the first moments of the day.
If you're insulin resistant, you top the charts.
You, along with diabetics,
produce the highest blood sugars of all.
The high blood sugars squeezes your
pancreas for insulin and you never even swallowed a bite.
That is a dirty trick
if you're trying to reverse things.
It's true.
You can't get away from that rise
in insulin.
It's linked to the rise in the sun.
What you do have control over is
the time you eat.
Insulin resistant patients find great success with only
swallowing food in the mornings.
This can be very difficult when I tell patients
to only eat breakfast.
I tell my insulin resistant patients to begin with this rule.
Eat when the sun is up.
If they get home at night and the sun has set, it's too late to eat.
Swallowing food at that hour keeps insulin and glucose high
all night long, which makes the next day even harder.
And that's where this cycle perpetuates and this problem becomes a nightmare.
I encourage them to protect the dark hours from food.
Leave time for your body to recover.
Your timer will restart at sunrise.
The more empty hours of no food swallowed between the last bite and sunrise,
the better my patients do.
Restrict your eating by pulling all of the calories into the daylight hours.
Then advance your restriction by sliding the meal closer to sunrise.
If you're trying to reverse insulin resistance, stop making insulin.
Eat mostly fat with a sprinkle of protein.
Eat whole foods, not processed foods and slide those calories as close to sunrise as possible.
If you're looking for a grocery list for insulin resistance, I've got you covered.
Check it out.
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