One of the most common diseases today is insulin resistance. Oh my, what is this insulin resistance? Or do I have it too? So, how should I eat? Let's take a look at this situation. What is this insulin resistance?
To summarize, insulin is a hormone secreted from the pancreas that regulates blood sugar. The rising sugar level in the blood is reduced to normal levels by secreting the insulin hormone from the pancreas. However, for some reasons, cells do not respond to insulin. As the name suggests, they develop resistance. In such cases, the pancreas produces more insulin to prevent blood sugar from remaining high. Thus, hyperinsulinemia, that is, increased insulin level in the blood, occurs.
The risk of developing insulin resistance should be taken into consideration, especially in people with a body mass index of 25 (slightly overweight) and above. Fat around the waist, genetic factors, and eating habits are other factors.
So what should we do in this case?
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If you are over your ideal weight. First of all, we should start by achieving weight loss. For this, you should regulate your eating habits. By not skipping snacks and main meals, you should make the right food choices and pay attention to the portions you consume. If possible, you should get help from an expert for this. People with insulin resistance may have difficulty losing weight. However, it is always possible to get rid of excess weight with the right nutritional treatment.
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Exercise! Exercise increases insulin sensitivity and helps break insulin resistance.
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Don't forget to get enough fiber. This way, you can keep blood sugar under control.
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Breads made with white flour, etc. Instead, choose those made from whole wheat or whole wheat flour. Stay away from foods with a high glycemic index, such as rice and potatoes, that suddenly increase blood sugar. If you are going to consume it, you should definitely control the amount and do portion control.
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Remove fried foods and fatty foods from your diet. Do not consume prepackaged foods as much as possible. Stay away from carbonated drinks.
Do not panic if you have insulin resistance. Insulin resistance is a disease that directs you to a completely healthy diet. You can overcome insulin resistance and keep blood sugar under control by eating healthy and exercising. Now think about insulin resistance!
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