{"id":7793,"date":"2016-04-01T22:33:05","date_gmt":"2016-04-01T19:33:05","guid":{"rendered":"http:\/\/kadrandergi.com.tr\/?p=7793"},"modified":"2016-04-01T22:33:05","modified_gmt":"2016-04-01T19:33:05","slug":"insulin-direncine-yakin-bakis","status":"publish","type":"post","link":"https:\/\/www.kadrandergi.com.tr\/?p=7793","title":{"rendered":"\u0130NS\u00dcL\u0130N D\u0130RENC\u0130NE YAKIN BAKI\u015e"},"content":{"rendered":"<p>Sizlere \u00f6zellikle son y\u0131llarda herkesin merak etti\u011fi ve \u00e7ok fazla bilgi karma\u015fas\u0131 ya\u015fanan konulardan biri olan ins\u00fclin direncinden bahsedece\u011fim. \u00d6ncelikle bu bir hastal\u0131k de\u011fil bir metabolik de\u011fi\u015fiklik s\u00fcrecidir. As\u0131l \u00f6nemli olan bu s\u00fcre\u00e7te yap\u0131lmas\u0131 gereken do\u011fru uygulamalard\u0131r, e\u011fer dikkatli olunursa bu durum en g\u00fczel \u015fekilde sonu\u00e7lan\u0131r. Ancak bu s\u00fcre\u00e7te dikkatli olunmazsa durum k\u00f6t\u00fc y\u00f6nde ilerleyebilir ve sonu\u00e7ta diyabet geli\u015fme riski artar.<\/p>\n<p>\u0130ns\u00fclin direnci basit anlamda ins\u00fclin etkinli\u011finin azalmas\u0131, bozulmas\u0131 ya da ins\u00fcline verilen doku cevab\u0131n\u0131n yetersiz kalmas\u0131 olarak tan\u0131mlanabilir. \u00d6zellikle g\u00fcn\u00fcm\u00fczde tip 2 diyabetin birincil nedeni olarak ins\u00fclin direnci g\u00f6sterilmi\u015ftir.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Peki, \u0130ns\u00fclin Neden Bu Kadar \u00d6nemli ?<\/strong><\/p>\n<p>\u0130ns\u00fclin pankreas\u0131n B h\u00fccrelerinden salg\u0131lanan, kas ve ya\u011f dokuda glikozun yak\u0131lmas\u0131n\u0131 sa\u011flayan hormondur. Glikoz ins\u00fclin arac\u0131l\u0131\u011f\u0131yla hedef dokulara girer ve kan \u015fekeri d\u00fc\u015fer. Ayr\u0131ca ins\u00fclin kas dokularda aminoasit al\u0131m\u0131n\u0131 ve protein sentezini artt\u0131r\u0131r.<\/p>\n<p>Yap\u0131lan \u00e7ok say\u0131da \u00e7al\u0131\u015fma sonucundains\u00fclin direncinin bir\u00e7ok hastal\u0131kla ili\u015fkili oldu\u011fu ortaya \u00e7\u0131km\u0131\u015ft\u0131r. Bu hastal\u0131klar \u015f\u00f6yle s\u0131ralanabilir:<\/p>\n<ul>\n<li>Obezite<\/li>\n<li>Tip 2 Diyabet<\/li>\n<li>Hipertansiyon<\/li>\n<li>Kalp hastal\u0131klar\u0131<\/li>\n<li>Polikistikoversendromu<\/li>\n<li>Uyku apnesisendromu<\/li>\n<li>Safra kesesi ta\u015flar\u0131<\/li>\n<li>Alkolik olmayan karaci\u011fer ya\u011flanmas\u0131<\/li>\n<\/ul>\n<p>\u00c7e\u015fitli kaynaklarda \u00e7ocukluk \u00e7a\u011f\u0131 obezitesinin ve \u015fi\u015fmanl\u0131\u011f\u0131n ins\u00fclin direncine zemin haz\u0131rlad\u0131\u011f\u0131n\u0131 \u00fczerine dikkat \u00e7ekilmektedir. \u00d6zellikle abdominal b\u00f6lgedeki ya\u011f doku art\u0131\u015f\u0131n\u0131n ins\u00fclin direnci geli\u015fme riskini artt\u0131rd\u0131\u011f\u0131 ortaya \u00e7\u0131km\u0131\u015ft\u0131r.<\/p>\n<p>Obezitede ya\u011f dokusunda ve kandaki serbest ya\u011f asiti seviyesinde art\u0131\u015f vard\u0131r. Ya\u011f dokusundan ins\u00fclin direncine neden olan fakt\u00f6rler salg\u0131lan\u0131rken, artan serbest ya\u011f asitleri kaslar\u0131n glikoz kullan\u0131m\u0131n\u0131 inhibe etmektedir. Ayr\u0131ca obezitede h\u00fccrelerin ins\u00fclin al\u0131c\u0131 elemanlar\u0131n\u0131n say\u0131s\u0131nda azalma vard\u0131r. \u0130\u015fte bundan dolay\u0131 obez bireyler \u00e7ok dikkatli olmal\u0131d\u0131r ve ertelemeden tedaviye ba\u015flamal\u0131d\u0131r.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Egzersiz ve \u0130ns\u00fclin Direnci Aras\u0131ndaki \u0130li\u015fki Nedir ?<\/strong><\/p>\n<p>Egzersizin ins\u00fclin direnci \u00fczerindeki mekanizmalar\u0131:<\/p>\n<ul>\n<li>\u0130ns\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 t\u00fcm v\u00fccutta ve iskelet kas\u0131nda artt\u0131rmak<\/li>\n<li>Kas k\u00fctlesini artt\u0131rarak bu sayede glikoz kullan\u0131m\u0131n\u0131 artt\u0131rmak<\/li>\n<li>Egzersiz s\u0131ras\u0131nda kas\u0131lmalar sayesinde glikoz kullan\u0131m\u0131n\u0131 artt\u0131rmak<\/li>\n<li>Pankreas B h\u00fccre fonksiyonunu iyile\u015ftirmek.<\/li>\n<\/ul>\n<p>Egzersiz ins\u00fclin seviyesinin azalmas\u0131na yol a\u00e7sa da ins\u00fcline duyarl\u0131l\u0131k artt\u0131\u011f\u0131ndan dolay\u0131 dola\u015f\u0131mdan kasa glikoz ge\u00e7i\u015fi devam eder.<\/p>\n<p>\u0130ns\u00fclin direncine sahip bireylerde d\u00fczenli yap\u0131lan fiziksel aktivitenin bir\u00e7ok faydas\u0131 vard\u0131r. Bunlar \u015f\u00f6yle s\u0131ralanabilir:<\/p>\n<ul>\n<li>Obez bireylerde zay\u0131flamaya yard\u0131mc\u0131 olur,<\/li>\n<li>\u0130ns\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 artt\u0131rd\u0131\u011f\u0131 i\u00e7in daha iyi kan \u015fekeri kontrol\u00fc sa\u011flan\u0131r,<\/li>\n<li>Glikoz kullan\u0131m\u0131 artar,<\/li>\n<li>Karaci\u011ferde glikoz \u00fcretimi azal\u0131r,<\/li>\n<li>Bireylerin ya\u015fam kalitesi artar.<\/li>\n<\/ul>\n<p>Fiziksel aktivite \u00f6nerileri<\/p>\n<ul>\n<li>Haftal\u0131k en az 150 dk y\u00fcr\u00fcy\u00fc\u015f tavsiye edilmektedir. Ancak bireylerin ya\u015fam tarz\u0131 uygun ise her g\u00fcn d\u00fczenli olarak y\u00fcr\u00fcy\u00fc\u015f yapmalar\u0131 \u00e7ok daha faydal\u0131 olur.<\/li>\n<li>Egzersiz ile \u00f6\u011f\u00fcn aras\u0131nda 1-1,5 saat olmal\u0131d\u0131r.<\/li>\n<li>Egzersiz yaparken hipoglisemi geli\u015fme durumuna dikkat edilmelidir.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>\u0130ns\u00fclin Direncinde Beslenme Nas\u0131l Olmal\u0131d\u0131r ?<\/strong><\/p>\n<p>Diyetle al\u0131nan besinler ins\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 ve glikozun h\u00fccreler taraf\u0131ndan kullan\u0131m\u0131n\u0131 etkilemektedir.<\/p>\n<p>A\u015f\u0131r\u0131 miktarda ya\u011f t\u00fcketimi plazma ins\u00fclin d\u00fczeyinin artmas\u0131na ve h\u00fccrelerin ins\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131n azalmas\u0131na sebep olarak ins\u00fclin direncini \u015fiddetlendirir. Her ne kadar ins\u00fclin direnci denilince akla \u00f6nce karbonhidrat kullan\u0131m\u0131na dikkat etmek gelse de ya\u011flar\u0131n t\u00fcketimine de \u00e7ok dikkat etmek gerekmektedir. Trans ya\u011flar ve doymu\u015f ya\u011flar m\u00fcmk\u00fcn oldu\u011funca azalt\u0131lmal\u0131d\u0131r. Bunu sa\u011flamak i\u00e7in kat\u0131 ya\u011flar\u0131n diyetten \u00e7\u0131kar\u0131lmas\u0131, zeytinya\u011f\u0131, ay\u00e7i\u00e7ek ya\u011f\u0131, f\u0131nd\u0131k ya\u011f\u0131 vb. s\u0131v\u0131 ya\u011flar\u0131n yemek yap\u0131m\u0131nda kullan\u0131lmas\u0131 gerekir.<\/p>\n<p>Karbonhidrat hem nitelik hem de nicelik olarak ins\u00fclin direncini etkiler. Karbonhidrattan zengin diyet a\u00e7l\u0131k kan glikozunu artt\u0131r\u0131r, plazma trigliserid seviyesinde y\u00fckselmeye neden olur. Bunlardan dolay\u0131 karbonhidratlar\u0131n sindirimi ve emilimi zorla\u015f\u0131r. Basit karbonhidrat al\u0131m\u0131 mutlaka azalt\u0131lmal\u0131d\u0131r. Basit karbonhidratlar yerine posa i\u00e7eri\u011fi y\u00fcksek sebze, meyve, kurubaklagiller ve tam tah\u0131ll\u0131 \u00fcr\u00fcnlerin kullan\u0131lmas\u0131 gerekir. Ayr\u0131ca glisemik indeksi ve glisemik y\u00fck\u00fc d\u00fc\u015f\u00fck besinlerin t\u00fcketimi artt\u0131r\u0131lmal\u0131d\u0131r.<\/p>\n<p>Proteinli besinler tokluk hissi olu\u015fturarak zay\u0131flama diyetlerinde bireylere yard\u0131mc\u0131 olur. Fakat, proteinli besinler ayn\u0131 zamanda doymu\u015f ya\u011fdan da zengin oldu\u011fundan dolay\u0131 total kolesterol, LDL kolesterol ve trigliseritler \u00fczerine olumsuz etkilerinin olabilece\u011fi de unutulmamal\u0131d\u0131r.<\/p>\n<p>Tuz al\u0131m\u0131na mutlaka dikkat edilmelidir. \u00d6zellikle hipertansiyonu ve \u00f6demi bulunan ki\u015filerde tuz al\u0131m\u0131 k\u0131s\u0131tlanmal\u0131d\u0131r. Tuz i\u00e7eri\u011fi y\u00fcksek salamura besinler, tur\u015fular, zeytin, haz\u0131r \u00e7orba ve bulyon kullan\u0131m\u0131ndan uzak durulmal\u0131d\u0131r.<\/p>\n<p>Akdeniz mutfa\u011f\u0131 ; bol miktarda meyve, sebze, kurubaklagil, sert kabuklu meyveler ile y\u00fcksek miktarda posa, d\u00fc\u015f\u00fck veya orta miktarlarda bal\u0131k ve tavuk, az miktarlarda k\u0131rm\u0131z\u0131 et ve doymu\u015f ya\u011f ayr\u0131ca g\u00f6r\u00fcn\u00fcr ya\u011f olarak zeytinya\u011f\u0131 ile karakterizedir. Bu beslenme \u015fekli ins\u00fclin direnci olan bireylerin rahatl\u0131kla kullanabilece\u011fi bir beslenme \u015feklidir.<\/p>\n<p>Ancak unutulmamas\u0131 gereken en \u00f6nemli nokta sadece egzersiz veya sadece diyet tedavisi tek ba\u015f\u0131na etkili de\u011fildir. Tedavi s\u00fcrecinde beslenme ve ya\u015fam tarz\u0131 de\u011fi\u015fiklikleri bir b\u00fct\u00fcn olarak ele al\u0131nmaktad\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sizlere \u00f6zellikle son y\u0131llarda herkesin merak&#8230;<\/p>\n","protected":false},"author":48,"featured_media":7809,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53,61],"tags":[],"_links":{"self":[{"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/7793"}],"collection":[{"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=\/wp\/v2\/users\/48"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7793"}],"version-history":[{"count":0,"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/7793\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=\/"}],"wp:attachment":[{"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7793"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kadrandergi.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}