{"id":10863,"date":"2024-11-19T15:10:48","date_gmt":"2024-11-19T15:10:48","guid":{"rendered":"https:\/\/turkeyistanbulmedical.com\/?p=10863"},"modified":"2025-10-27T11:33:37","modified_gmt":"2025-10-27T11:33:37","slug":"insulin-direnci-yuksek-olanlar-ne-yapmali-nasil-dikkat-etmelidir","status":"publish","type":"post","link":"https:\/\/turkeyistanbulmedical.com\/tr\/insulin-direnci-yuksek-olanlar-ne-yapmali-nasil-dikkat-etmelidir\/","title":{"rendered":"\u0130ns\u00fclin Direnci Y\u00fcksek Olanlar Ne Yapmal\u0131? Nas\u0131l Dikkat Etmelidir?"},"content":{"rendered":"

\u0130ns\u00fclin Direnci<\/a> Y\u00fcksek Olanlar Ne Yapmal\u0131? Nas\u0131l Dikkat Etmelidir?<\/strong><\/h2>\n
    \n
  1. \n

    \u00a0<\/strong>A\u00e7l\u0131k kan \u015fekeri seviyenizi d\u00fczenli takip edin:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

    A\u00e7l\u0131k kan \u015fekeri 70-99 mg\/dL aras\u0131nda olmal\u0131d\u0131r. 100 mg\/dL\u00a0 \u00fczerinde olmas\u0131 <\/strong>ins\u00fclin direnci i\u015fareti olabilir. Tokluk kan \u015fekerini <\/strong>de takip edin. Yemek yedikten 2 saat sonra kan \u015fekeri 140 mg\/dL alt\u0131nda olmal\u0131d\u0131r.<\/strong> Daha y\u00fcksek de\u011ferler ins\u00fclin direncini i\u015faret edebilir.<\/p>\n

      \n
    1. \n

      A\u00e7l\u0131k kan \u015fekerinin yan\u0131 s\u0131ra ins\u00fclin d\u00fczeyinizi, HbA1C de\u011ferinizi de d\u00fczenli takip edin:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

      A\u00e7l\u0131k ins\u00fclini 1-5 IU\/mL , \u00a0HbA1C %5,3 \u00fcn alt\u0131nda <\/strong>olmas\u0131 idealdir. Kan \u015fekeriniz d\u00fc\u015f\u00fck veya normal olsa bile ins\u00fclin seviyeniz y\u00fcksek olabilir.<\/strong> \u0130ns\u00fclini mutlaka d\u00fczenli aral\u0131klarla takip edin.<\/p>\n

        \n
      1. \n

        Ki\u015fide ins\u00fclin direnci olup olmad\u0131\u011f\u0131n\u0131 belirlemek amac\u0131yla HOMA\u2013IR testi kullan\u0131l\u0131r:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

        HOMA\u2013IR de\u011feri matematiksel bir form\u00fcld\u00fcr. A\u00e7l\u0131k kan \u015fekeri ile a\u00e7l\u0131k ins\u00fclin d\u00fczeyi birbiri ile \u00e7arp\u0131l\u0131r.<\/strong> 405<\/strong>\u2019 e b\u00f6l\u00fcn\u00fcr. Ve\u00a0 HOMA\u2013IR<\/strong> de\u011feri bulunur. \u00c7\u0131kan sonu\u00e7 2,5 \u00fczerinde ise ki\u015fide ins\u00fclin direnci var <\/strong>demektir. 2 \u2013 2,5 aras\u0131nda ise erken ins\u00fclin direnci<\/strong> diyebiliriz. Bu nedenle 2 nin alt\u0131nda<\/strong> tutulmal\u0131d\u0131r.<\/p>\n

          \n
        1. \n

          \u0130ns\u00fclin direnci asl\u0131nda sonu\u00e7tur. As\u0131l neden de\u011fildir:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

          As\u0131l neden;<\/strong><\/h4>\n
            \n
          • Bozulmu\u015f beslenme,<\/li>\n
          • \u00c7ok fazla \u015feker,<\/li>\n
          • Dizbiyozis,<\/li>\n
          • Hareketsizlik,<\/li>\n
          • Az uyumak,<\/li>\n
          • A\u011f\u0131r metaller ve toksinler,<\/li>\n
          • Detoksifikasyon sorunlar\u0131<\/li>\n<\/ul>\n

            Gibi metabolik s\u00fcre\u00e7lerdir. Bunlar\u0131n sonucu olarak kan \u015fekeri seviyenizin y\u00fcksek olmas\u0131 anlam\u0131na gelir ve ilerleyen d\u00f6nemlerde diyabete d\u00f6n\u00fc\u015febilir. Ancak iyi y\u00f6netildi\u011finde geri d\u00f6nd\u00fcrebilir<\/strong>. \u00d6nemli olan altta yatan problemleri bulmak ve d\u00fczeltmektir.<\/p>\n

              \n
            1. \n

              \u0130ns\u00fclin direnci ;<\/strong><\/h3>\n<\/li>\n<\/ol>\n
                \n
              • Prediyabet,<\/li>\n
              • Tip 2 Diyabet,<\/li>\n
              • PCOS,<\/li>\n
              • Karaci\u011fer ya\u011flanmas\u0131,<\/li>\n
              • \u0130nfertilite,<\/li>\n
              • Obezite,<\/li>\n
              • Uyku apnesi,<\/li>\n
              • Kalp hastal\u0131\u011f\u0131,<\/li>\n
              • Hipertansiyon,<\/li>\n
              • Demans,<\/li>\n
              • Depresyon,<\/li>\n
              • Akne,<\/li>\n
              • Rozasea,<\/li>\n
              • Kanser<\/li>\n<\/ul>\n

                gibi bir\u00e7ok sa\u011fl\u0131k sorunu i\u00e7in \u00f6nemli bir risk fakt\u00f6r\u00fcd\u00fcr.<\/p>\n

                  \n
                1. \n

                  G\u00fcn boyu enerjisiz hissetmek<\/strong>:<\/h3>\n<\/li>\n<\/ol>\n

                  Yorgunluk, s\u00fcrekli uyku hali ins\u00fclin direncinin en s\u0131k g\u00f6r\u00fclen belirtisidir. Yemek yedikten sonra bile bitkin hissederler.<\/p>\n

                    \n
                  1. \n

                    Bel \u00e7evreniz ya\u011flanmaya ba\u015flad\u0131\u011f\u0131nda akl\u0131n\u0131za ins\u00fclin direnci gelsin: <\/strong><\/h3>\n<\/li>\n<\/ol>\n

                    V\u00fccut ya\u011f\u0131 bu b\u00f6lgede\u00a0 depolama e\u011filimindedir. Bu nedenle kilo takibi yapt\u0131\u011f\u0131n\u0131z gibi bel \u00e7evrenizi de takip edin.<\/p>\n

                      \n
                    1. \u00d6zellikle rafine karbonhidrat<\/strong> \u2013 un \u2013 \u015feker i\u00e7eren yiyeceklere kar\u015f\u0131 a\u015f\u0131r\u0131 bir arzu duymak, kan \u015fekeri d\u00fczensizli\u011finden kaynaklan\u0131r ve ins\u00fclin direncine i\u015faret edebilir:<\/li>\n<\/ol>\n

                      \u00c7\u00fcnk\u00fc karbonhidratlar ins\u00fclinin en \u00e7ok uyaran besin grubudur.<\/strong> \u00d6zellikle de rafine karbonhidratlar. Yani ne kadar \u00e7ok rafine karbonhidratlar o kadar \u00e7ok ins\u00fclin demektir.<\/strong><\/p>\n

                        \n
                      1. \n

                        Yemek yedikten k\u0131sa s\u00fcre sonra:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                        Tekrar a\u00e7l\u0131k hissetmek, ins\u00fclin direncinin yayg\u0131n bir belirtisidir. \u0130ns\u00fclin direnci i\u015ftah\u0131 etkiler ve tokluk hissini azalt\u0131r.<\/p>\n

                          \n
                        1. \n

                          \u0130ns\u00fclin direncinin yayg\u0131n cilt belirtileri aras\u0131nda:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                          Boyun, koltuk alt\u0131 ve kas\u0131k\u00a0 b\u00f6lgelerinde koyu, kadifemsi lekeler (Akantozis Nigrikans), ciltte et benleri ve akne art\u0131\u015f\u0131 yer al\u0131r.<\/p>\n

                            \n
                          1. \n

                            \u0130ns\u00fclin direncini k\u0131rmak i\u00e7in ilk ad\u0131m\u0131:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                            Karbonhidrat\u0131 s\u0131n\u0131rland\u0131rmak<\/strong> ve do\u011fru karbonhidrat\u0131 <\/strong>se\u00e7mektir.<\/p>\n

                              \n
                            • Beyaz ekmek,<\/li>\n
                            • Po\u011fa\u00e7a,<\/li>\n
                            • Makarna,<\/li>\n
                            • Pirin\u00e7<\/li>\n<\/ul>\n

                              Gibi kan \u015fekerini h\u0131zl\u0131 y\u00fckselten glisemik indeksi y\u00fcksek rafine karbonhidrat i\u00e7eren g\u0131dalar\u0131 t\u00fcketmeyin.<\/strong><\/p>\n

                                \n
                              1. \n

                                \u015eeker ve tatl\u0131lar\u0131 t\u00fcketmekten ka\u00e7\u0131n\u0131n:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                Glukoz ve fruktoz\u00a0 \u015furubu i\u00e7eren yiyeceklerden yapay tatland\u0131r\u0131c\u0131lardan, \u015fekerli i\u00e7eceklerden<\/strong> uzak durun. G\u0131da etiketi okumay\u0131<\/strong> al\u0131\u015fkanl\u0131k edinin.<\/p>\n

                                  \n
                                1. \n

                                  \u0130\u015flenmi\u015f ve paketlenmi\u015f g\u0131dalardan, fast food dan abur cubur \u2018 \u00e7\u00f6p g\u0131dalardan\u2019 uzak durun:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                  \u00a0Bunlar;<\/strong><\/h4>\n
                                    \n
                                  • Un,<\/li>\n
                                  • \u015eeker,<\/li>\n
                                  • Trans ya\u011f<\/li>\n<\/ul>\n

                                    ve bir\u00e7ok katk\u0131 maddesi i\u00e7erir. \u0130ns\u00fclin direncinizi k\u00f6t\u00fcle\u015ftirir.<\/p>\n

                                      \n
                                    1. \n

                                      Yava\u015f karbonhidratlar\u0131 yani glisemik indeksi d\u00fc\u015f\u00fck olanlar\u0131 tercih edin:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                      \u00a0\u00d6rne\u011fin;<\/strong><\/h4>\n
                                        \n
                                      • Kinoa,<\/strong><\/li>\n
                                      • Mercimek, <\/strong><\/li>\n
                                      • Tatl\u0131 patates, <\/strong><\/li>\n
                                      • Karabu\u011fday<\/strong> vb.<\/li>\n<\/ul>\n

                                        D\u00fc\u015f\u00fck glisemik indeksli g\u0131dalar kan \u015fekerini ani y\u00fckseltmez, tok tutar.<\/p>\n

                                          \n
                                        1. \n

                                          Yeterli lif t\u00fcketin.<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                          Lif karbonhidrat emilimini yava\u015flat\u0131r. Kan \u015fekerinin ani y\u00fckselmesini \u00f6nler. Ba\u011f\u0131rsa\u011f\u0131n hareketlerini destekler; kab\u0131zl\u0131\u011f\u0131 \u00f6nler.<\/p>\n

                                            \n
                                          1. \n

                                            G\u00f6kku\u015fa\u011f\u0131 renklerindeki sebzeler ve otlar lif a\u00e7\u0131s\u0131ndan m\u00fckemmel kaynaklard\u0131r;<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                            Beslenmenizde sebzelere a\u011f\u0131rl\u0131k verin.<\/p>\n

                                              \n
                                            • Baklagiller,<\/li>\n
                                            • Yulaf,<\/li>\n
                                            • Keten tohumu,<\/li>\n
                                            • Psyllium (karn\u0131yar\u0131k otu),<\/li>\n
                                            • Karabu\u011fday da<\/li>\n<\/ul>\n

                                              iyi lif kaynaklar\u0131d\u0131r.<\/p>\n

                                                \n
                                              1. Proteinler:<\/strong><\/li>\n<\/ol>\n

                                                Kan \u015fekeri seviyesini stabil tutar. Et, tavuk, bal\u0131k, yumurta, nohut gibi sa\u011fl\u0131kl\u0131 proteinler tercih edin. Et , tavuk , bal\u0131k pi\u015firirken antioksidanca zengin baharatlar ile marine edebilirsiniz. Toksinler etlerin ya\u011f k\u0131sm\u0131nda<\/strong> birikir. Hem kaloriden hem de toksinden zengin bu k\u0131s\u0131mlar\u0131 t\u00fcketmeyin.<\/p>\n

                                                  \n
                                                1. Beslenmenize avokado, f\u0131nd\u0131k, badem, ceviz, susam, tahin gibi sa\u011fl\u0131kl\u0131 ya\u011f kaynaklar\u0131<\/strong> Hayvansal doymu\u015f ya\u011flar\u0131n fazla al\u0131m\u0131<\/strong> da ins\u00fclin direncini tetikleyebilir. M\u0131s\u0131r, ay\u00e7i\u00e7ek ya\u011f\u0131 gibi rafine bitkisel ya\u011flar yerine zeytinya\u011f\u0131n\u0131 tercih edin<\/strong>. Haz\u0131r g\u0131dalarda ki trans ya\u011flardan<\/strong> ka\u00e7\u0131n\u0131n. Sa\u011fl\u0131kl\u0131 ya\u011flar tokluk hissini artt\u0131r\u0131r. Ve kan \u015fekerini d\u00fczenler.<\/li>\n
                                                2. \n

                                                  \u00c7ok s\u0131k yemek:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                  Gereksiz ins\u00fclin dalgalanmas\u0131, sindirim sistemine kendini temizlemesi i\u00e7in yeterli zaman verilmemesi gibi sorunlara neden olur. \u00d6\u011f\u00fcn aralar\u0131n\u0131 a\u00e7\u0131n ve at\u0131\u015ft\u0131rma yapmay\u0131n. <\/strong><\/p>\n

                                                    \n
                                                  1. \n

                                                    Sa\u011fl\u0131k engeliniz yoksa aral\u0131kl\u0131 oru\u00e7tan yararlanabilirsiniz:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                    Aral\u0131kl\u0131 oru\u00e7 ile g\u00fcnde 2 ana \u00f6\u011f\u00fcn beslenmek, kan \u015fekerini d\u00fczenlenmemizi sa\u011flar. Aral\u0131kl\u0131 oru\u00e7 \u2018metabolic shift \u2019 dedi\u011fimiz karbonhidratlar yerine ya\u011flar\u0131n kullan\u0131m\u0131n\u0131 tetiklenir<\/strong>. B\u00f6ylece serbest radikal \u00fcretimi azal\u0131r. Mitokondriyal sa\u011fl\u0131k iyile\u015fir.<\/p>\n

                                                    Dikkat:<\/strong><\/h4>\n

                                                    Gebeler, emzirenler, hipotansiyonu ve hipoglisemisi olanlar hipotiroid hastalar\u0131 i\u00e7in uygun olmayabilir.<\/p>\n

                                                      \n
                                                    1. Porsiyon kontrol\u00fcne ve kan \u015fekeri<\/strong> pikini \u00f6nlemek i\u00e7in yemek yerken s\u0131ralamaya dikkat edin. \u00d6nce sebzelere , ard\u0131ndan protein ya\u011fa \u00f6ncelik verin.<\/li>\n
                                                    2. \n

                                                      A\u015f\u0131r\u0131 meyve t\u00fcketiminden ka\u00e7\u0131n\u0131n:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                      Meyve sa\u011fl\u0131kl\u0131 olsa da fazla t\u00fcketimi kan \u015fekerini y\u00fckseltir.<\/p>\n

                                                        \n
                                                      • Yaban mersini,<\/li>\n
                                                      • B\u00f6\u011f\u00fcrtlen,<\/li>\n
                                                      • Ahududu ,<\/li>\n
                                                      • Nar gibi<\/li>\n<\/ul>\n

                                                        orman meyvelerini tercih edin.<\/p>\n

                                                          \n
                                                        1. \n

                                                          Yemeklerinizi iyi \u00e7i\u011fneyin, yeme\u011finize odaklanarak yiyin:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                          Sindirim a\u011f\u0131zda ba\u015flar. \u00c7ok h\u0131zl\u0131 yemek veya yemek esnas\u0131nda telefon vb. ile ilgilenmek durumunda besinler iyice \u00e7i\u011fnenemez. Doyum sa\u011flanamaz. Porsiyon kontrol\u00fc zorla\u015f\u0131r.<\/p>\n

                                                            \n
                                                          1. \n

                                                            Kendi yeme\u011finizi haz\u0131rlay\u0131n:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                            Evde pi\u015firdi\u011finiz yemeklerde un, ya\u011f, tuz, \u015feker, baharat kontrol\u00fc sa\u011flamak \u00e7ok daha kolayd\u0131r.<\/p>\n

                                                              \n
                                                            1. \n

                                                              G\u0131dalar\u0131n\u0131z\u0131 pi\u015firme y\u00f6ntemlerine dikkat edin:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                              K\u0131zartma, mangal, \u0131zgara gibi y\u00fcksek \u0131s\u0131l i\u015flemli pi\u015firme y\u00f6ntemleri yerine buharda pi\u015firme, orta s\u0131cakl\u0131kta ha\u015flama en fazla 200C f\u0131r\u0131nda veya g\u00fcve\u00e7 tercih edin.<\/p>\n

                                                                \n
                                                              1. \n

                                                                Ak\u015fam yeme\u011finizi ge\u00e7 saate b\u0131rakmay\u0131n:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                18:00\u00a0 civar\u0131 ideal. Yemek yeme zamanlamas\u0131 ya\u011f birikimi ve yak\u0131m\u0131nda belirleyici bir fakt\u00f6rd\u00fcr. Ge\u00e7 saatlerde yemek sindirimi g\u00fc\u00e7le\u015ftirir. Sirkadiyen d\u00f6ng\u00fcy\u00fc bozar. Kilo ald\u0131r\u0131r. Haz\u0131ms\u0131zl\u0131k yapar.<\/p>\n

                                                                  \n
                                                                1. \n

                                                                  Karaci\u011fer y\u00fck\u00fc azalt\u0131lmal\u0131d\u0131r:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                  Toksinler ins\u00fclin direncini k\u00f6t\u00fcle\u015ftirir. Toksin maruziyetini azalt\u0131n. Yemek pi\u015firirken teflon, al\u00fcminyum vb. a\u011f\u0131r metal i\u00e7eren tava \u2013 tencereler de\u011fil demir d\u00f6k\u00fcm veya \u00e7elik olanlar\u0131 se\u00e7in. Saklama kaplar\u0131n\u0131z plastik de\u011fil cam olmal\u0131d\u0131r.<\/p>\n

                                                                    \n
                                                                  1. \n

                                                                    Detoksifikasyonu destekleyin:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                    \u00d6zellikle kilo verme s\u00fcrecinde toksin at\u0131l\u0131m\u0131n\u0131n fazla olaca\u011f\u0131n\u0131 unutmay\u0131n\u0131z. Terleyin. Yeterli su i\u00e7in.<\/p>\n

                                                                      \n
                                                                    1. \n

                                                                      Metformin:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                      \u0130ns\u00fclin direncini y\u00f6netmek ve kan \u015fekeri seviyelerini dengelemek i\u00e7in en s\u0131k kullan\u0131lan ila\u00e7lardan biridir. Metformin tedavisi, sa\u011fl\u0131kl\u0131 beslenme ve egzersizle desteklendi\u011finde<\/strong> en etkili sonu\u00e7lar\u0131 verir.<\/p>\n

                                                                        \n
                                                                      1. \n

                                                                        Metforminin en s\u0131k kar\u015f\u0131la\u015f\u0131lan yan etkileri:<\/strong><\/h3>\n<\/li>\n<\/ol>\n
                                                                          \n
                                                                        • Bulant\u0131,<\/li>\n
                                                                        • \u0130shal,<\/li>\n
                                                                        • Kar\u0131n A\u011fr\u0131s\u0131,<\/li>\n
                                                                        • Gaz,<\/li>\n<\/ul>\n

                                                                          A\u011f\u0131zda metalik tatt\u0131r. Genellikle ge\u00e7ici yan etkilerdir. Yan etkileri azaltmak i\u00e7in metformin d\u00fc\u015f\u00fck dozda ba\u015flan\u0131p yava\u015f yava\u015f art\u0131r\u0131lmal\u0131d\u0131r.<\/strong><\/p>\n

                                                                            \n
                                                                          1. Metformin,uzun s\u00fcreli kullan\u0131mda B12 ve folik asit eksikli\u011fine neden olabilir<\/strong>. Bu nedenle B12 ve folik asit seviyeleri d\u00fczenli olarak kontrol edilmelidir. Gerekirse takviye edilmelidir.<\/li>\n
                                                                          2. \n

                                                                            Sabahlar\u0131 g\u00fcn \u0131\u015f\u0131\u011f\u0131na \u00e7\u0131k\u0131n:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                            Sabah g\u00fcne\u015fi, biyolojik saatinizi d\u00fczenler. \u0130ns\u00fclin, melatonin, kortizol hormonlar\u0131n\u0131 uyum i\u00e7inde \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar.<\/p>\n

                                                                              \n
                                                                            1. \n

                                                                              Hareketli olun:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                              G\u00fcnde en az 30-40 dakika haftada 5 g\u00fcn y\u00fcr\u00fcy\u00fc\u015f<\/strong> yap\u0131n. Fiziksel aktivite ins\u00fclin hassasiyetini art\u0131r\u0131r. Ayr\u0131ca yemekten sonra yap\u0131lan 10-15 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015fler<\/strong> kan \u015fekeri seviyesini d\u00fczenlemeye yard\u0131mc\u0131 olabilir.<\/p>\n

                                                                                \n
                                                                              1. Y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131racak \u015fekilde, haftada en az iki kez genel sa\u011fl\u0131\u011f\u0131n\u0131za ve ya\u015f\u0131n\u0131za uygun diren\u00e7 veya a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmalar\u0131<\/strong> yap\u0131n. Kas k\u00fctlesi art\u0131rmak, kan \u015fekerinin d\u00fc\u015fmesini destekler.<\/li>\n
                                                                              2. \n

                                                                                Uykunuzu d\u00fczenleyin:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                                7-8 saat kaliteli gece uykusu uyuyun. 23:00 ten \u00f6nce ve tam karanl\u0131kta uyuyun. Uyku \u00f6ncesi elektronik cihaz kullan\u0131m\u0131n\u0131 b\u0131rak\u0131n.<\/p>\n

                                                                                  \n
                                                                                1. \n

                                                                                  Stresinizi azalt\u0131n:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                                  Stres y\u00f6netimine yard\u0131mc\u0131 ;<\/strong><\/h4>\n
                                                                                    \n
                                                                                  • Nefes egzersizi,<\/li>\n
                                                                                  • Dua,<\/li>\n
                                                                                  • Meditasyon,<\/li>\n
                                                                                  • Yoga gibi<\/li>\n<\/ul>\n

                                                                                    gev\u015feme ve rahatlama y\u00f6ntemlerini hayat\u0131n\u0131za kat\u0131n. G\u00fcn\u00fcn stresini unutmak i\u00e7in k\u0131sa s\u00fcreli haz veren basit \u015feker ve k\u00f6t\u00fc ya\u011flardan zengin g\u0131dalardan uzak durun.<\/p>\n

                                                                                      \n
                                                                                    1. \n

                                                                                      D vitamini \u00f6nemli:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                                      60-80 ng\/dl aral\u0131\u011f\u0131nda tutun. D vitamini eksikli\u011fi ins\u00fclin direncini k\u00f6t\u00fcle\u015ftirebilir.<\/p>\n

                                                                                        \n
                                                                                      1. \n

                                                                                        Magnezyum:<\/strong><\/h3>\n<\/li>\n<\/ol>\n

                                                                                        \u0130ns\u00fclin hormonunun etkisini art\u0131r\u0131rken, kalsiyumun ins\u00fclin sal\u0131n\u0131m\u0131n\u0131 a\u015f\u0131r\u0131 uyar\u0131c\u0131 etkisini de dengeleyerek pankreas\u0131 korur.<\/p>\n

                                                                                        Bu nedenle;<\/strong><\/h4>\n
                                                                                          \n
                                                                                        • Ispanak,<\/li>\n
                                                                                        • Ye\u015fil yaprakl\u0131 sebzeler,<\/li>\n
                                                                                        • Avokado,<\/li>\n
                                                                                        • Kakao ve badem<\/li>\n<\/ul>\n

                                                                                          gibi g\u0131dalar\u0131 diyetinize ekleyin hem de magnezyumu takviye edin.<\/p>\n

                                                                                            \n
                                                                                          1. \n

                                                                                            Omega \u2013 3<\/strong>:<\/h3>\n<\/li>\n<\/ol>\n

                                                                                            \u0130ltihab\u0131 azalt\u0131r ve ins\u00fclin hassasiyetini azalt\u0131r. D\u00fczenli bal\u0131k t\u00fcketin. Ve gerekirse omega \u2013 3\u00a0 takviyesi t\u00fcketin.<\/p>\n

                                                                                              \n
                                                                                            1. \n

                                                                                              Eksik olan di\u011fer vitamin ve minarelleri<\/strong> yerine koyun:<\/h3>\n<\/li>\n<\/ol>\n

                                                                                              Aktif formda;<\/strong><\/h4>\n
                                                                                                \n
                                                                                              • B vitaminleri,<\/strong><\/li>\n
                                                                                              • C vitamini,<\/strong><\/li>\n
                                                                                              • \u00c7inko,<\/strong><\/li>\n
                                                                                              • Bak\u0131r,<\/strong><\/li>\n
                                                                                              • Selenyum,<\/strong><\/li>\n
                                                                                              • Demir,<\/strong><\/li>\n
                                                                                              • \u0130yot, <\/strong><\/li>\n
                                                                                              • Manganez<\/strong><\/li>\n<\/ul>\n

                                                                                                gibi besin eksikliklerinizi tamamlay\u0131n.<\/p>\n

                                                                                                  \n
                                                                                                1. \n

                                                                                                  Takviye olarak :<\/strong><\/h3>\n<\/li>\n<\/ol>\n
                                                                                                    \n
                                                                                                  • Berberin, <\/strong><\/li>\n
                                                                                                  • \u0130nositol, <\/strong><\/li>\n
                                                                                                  • Krom, <\/strong><\/li>\n
                                                                                                  • Pikolinat,<\/strong><\/li>\n
                                                                                                  • Alfa Lipoik Asit,<\/strong><\/li>\n
                                                                                                  • NAC, <\/strong><\/li>\n
                                                                                                  • \u00c7emen otu, <\/strong><\/li>\n
                                                                                                  • Seylan Tar\u00e7\u0131n\u0131, <\/strong><\/li>\n
                                                                                                  • Gurmar<\/strong><\/li>\n<\/ul>\n

                                                                                                    ki\u015finin klinik durumuna g\u00f6re kullan\u0131labilir.<\/p>\n

                                                                                                      \n
                                                                                                    1. \n

                                                                                                      \u0130ltihab\u0131n s\u00fcrecini azaltan; ins\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 art\u0131ran fitoterap\u00f6tik bitkilerden yararlan\u0131n: <\/strong><\/h3>\n<\/li>\n<\/ol>\n
                                                                                                        \n
                                                                                                      • Zerde\u00e7al,<\/li>\n
                                                                                                      • Zencefil,<\/li>\n
                                                                                                      • Zeytin yapra\u011f\u0131,<\/li>\n
                                                                                                      • Ye\u015fil \u00e7ay,<\/li>\n
                                                                                                      • Biberiye,<\/li>\n
                                                                                                      • Deve dikeni,<\/li>\n
                                                                                                      • Kudret nar\u0131,<\/li>\n
                                                                                                      • \u00c7\u00f6rek otu vb.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                                                                                                        \u0130ns\u00fclin Direnci Y\u00fcksek Olanlar Ne Yapmal\u0131? Nas\u0131l Dikkat Etmelidir? \u00a0A\u00e7l\u0131k kan \u015fekeri seviyenizi d\u00fczenli takip edin: A\u00e7l\u0131k kan \u015fekeri 70-99 mg\/dL aras\u0131nda olmal\u0131d\u0131r. 100 mg\/dL\u00a0 \u00fczerinde olmas\u0131 ins\u00fclin direnci i\u015fareti olabilir. Tokluk kan \u015fekerini de takip edin. Yemek yedikten 2 saat sonra kan \u015fekeri 140 mg\/dL alt\u0131nda olmal\u0131d\u0131r. Daha y\u00fcksek de\u011ferler ins\u00fclin direncini i\u015faret edebilir. […]<\/p>\n","protected":false},"author":3,"featured_media":10853,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[732],"tags":[2878],"yoast_head":"\n\u0130ns\u00fclin Direnci Y\u00fcksek Olanlar Ne Yapmal\u0131? Nas\u0131l Dikkat Etmelidir? - Turkey Istanbul Medical<\/title>\n<meta name=\"description\" content=\"A\u00e7l\u0131k kan \u015fekeri 70-99 mg\/dL aras\u0131nda olmal\u0131d\u0131r. 100 mg\/dL\u00a0 \u00fczerinde olmas\u0131 ins\u00fclin direnci i\u015fareti olabilir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/turkeyistanbulmedical.com\/tr\/insulin-direnci-yuksek-olanlar-ne-yapmali-nasil-dikkat-etmelidir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0130ns\u00fclin Direnci Y\u00fcksek Olanlar Ne Yapmal\u0131? 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