Izibonelelo ezintathu ezimangalisayo zokuzila ongazaziyo

Abanye abantu boyika impilo yabo ngenxa yokuzila ukutya, becinga ukuba ixesha elide lokuzila ukutya kunokuchaphazela imizimba yabo kunye nempilo yabo, kodwa into esingayaziyo kukuba ezi yure zokuzila ukutya ziphucula ukukhuseleka komzimba kwaye zizuze kwiwaka kunye nomnyango omnye, thina namhlanje sijonge izibonelelo zokuzila ukutya. nganye nganye.

Ukuzila ukutya kunceda ukunciphisa uxinzelelo lwegazi kunye nokulawula ukuthanda ukutya
Ukuba ufuna ukunciphisa uxinzelelo lwegazi, ukukhusela isifo seswekile, ukulawula ukutya, kunye nomnqweno wokutya izidlo zasebusuku, unokuzila ukutya iiyure ezili-18 okanye udle zonke izidlo zakho ngaphambi kwe-3pm, ngeentsuku ezingezizo zeRamadan.
Ngokutsho kophononongo olutsha, olupapashwe liphephandaba laseBritani elithi "Daily Mail", inzuzo ekhethekileyo yokusika kwangoko ifunyenwe ukuba yanceda amadoda atyebileyo ukuba anciphise umzimba, kwaye aphucule impilo yabo ngokubanzi.

Ukuzila ukutya kukhawuleza imetabolism kunye nokunceda ekulahlekeni kwesisindo

Uphononongo, oluqhutywe yiYunivesithi yaseAlabama eBirmingham, lwaqala ulingo lwezonyango olu hlobo lokuzila okungapheliyo okwaziwa ngokuba kukutya okukhawulelwe kwexesha lomntu kwangaphambili (eTRF).
Injongo yeqela lophando yayikukufumanisa ukuba kutheni ukutya okukhawulezayo kukhulisa imetabolism kunye nempilo - nokuba kungenxa yokuba utya iikhalori ezimbalwa okanye uyeke ukutya kwangaphambili. Iziphumo zovavanyo zibonise ukuba inqaku lokuzila ukutya liyisitshixo somlingo koku kutya.
Ngokomphandi ophambili uCourtney Peterson, ibhenefithi ekunokwenzeka ukuba ixhomekeke ekubambeleleni ekutyeni okuzila ukutya okulungelelanisa isingqisho sendalo esiqhelekileyo sabantu.
Amanqanaba e-cortisol, ihomoni yoxinzelelo, emntwini osempilweni afikelela kwincopho ye-5 am, ethi, ngokwethiyori, isinika ukongezwa kwamandla okusivusa. Emva koko la manqanaba ehla aye kwelona nqanaba lisezantsi ngentsimbi yesithathu ekuseni yosuku olulandelayo, ngaphambi kokuba aphinde anyuke ukuze afikelele incopho yawo emva kweeyure ezintlanu, oko kukuthi, ngentsimbi yesibhozo kusasa kwakhona.
Ngokufanelekileyo, loo ngongoma yayiza kufikelela, ngentsimbi yesibhozo kusasa, ngokuchaswa kwelanga okanye isandi se-alarm bell. Xa oko kusenzeka, amadlala eadrenal kunye nengqondo iya kuqala ukumpompa iadrenaline.
Emini emaqanda, amanqanaba e-cortisol aqala ukwehla, ngelixa i-adrenaline (yamandla) kunye ne-serotonin (imeko yokuzinza) ziqhubeka zimpompa.
Izizathu zokuziva ulambile
Ezinzulwini zomini, i-metabolism iyanyuka kwaye ubushushu bomzimba obungundoqo bunyuke, busishiye silambile kwaye silungele ukutya.
Emva kwemini, amanqanaba e-cortisol aqala ukuhla, i-metabolism iyacotha kwaye iqala ukudinwa. Ngokuthe ngcembe, i-serotonin ijika ibe yimelatonin, nto leyo ekhokelela ekozeleni. Izinga leswekile yegazi lethu liyehla, kwaye ngo-3 ekuseni, xa siphakathi kobuthongo bethu, amanqanaba e-cortisol afikelela kwelona nqanaba lisezantsi kwithuba leeyure ezingama-24.

Ukuzila ukutya kunceda abantu abanesifo seswekile baphile
Kule sifundo, amadoda angama-8 anesifo sikashukela achitha iiveki ezi-5 ekudleni. eTRF, ke abanye aba-5 bavezwa kwirejimeni yokutya yaseMelika "yemveli".
Kwisidlo sokuzila ukutya, isidlo sakusasa sasityiwa phakathi kwe-6.30 am kunye ne-8.30 ekuseni rhoqo ekuseni, kwaye isidlo sakusihlwa sasidliwa ngaphambi kwe-6pm, oko kukuthi, emva kweeyure ze-18. Bandula ke bazile ukutya imini yonke, ixesha elimalunga ne-XNUMX leeyure.

Kukutya kwendabuko yaseMelika, abanye batya ukutya kwabo ngexesha leeyure ezili-12.
Basebenzisa ukutya okufanayo, kunye nenani elifanayo leekhalori, iikhabhohayidrethi, iiprotheni, amafutha, kunye nezondlo, ngelixa abaphandi babebeka iliso kuzo zonke izalathisi, ukuhlalutya kunye nemilinganiselo ngononophelo.

Iziphumo zazimangalisa, njengoko ukutya kwe-eTRF kuphucule kakhulu uvakalelo lwe-insulin. Kwaye yayikhusela abo babekule rejimeni kutshintsho oluyingozi kumanqanaba eswekile yegazi.
Uxinzelelo lwegazi kunye namanqanaba oxinzelelo lwe-oxidative nawo ehlile. Okwamangalisa abathathi-nxaxheba kukuba, umdla wabo wokufumana amashwamshwam angokuhlwa wehla kakhulu.
ukuzila ukutya okwethutyana
Ngokukodwa, ezi ziphumo zibonisa ukuba ukutya kwangaphambili kwimini kunokuba yindlela enenzuzo ekhethekileyo yokuzila ukutya okwethutyana.
Ngenxa yezi ziphumo ezithembisayo, uPeterson uthi uphando olongezelelweyo lufunekayo malunga nokuzila ukutya okuphakathi kunye nexesha lokutya ukuze ufumane indlela echaphazela ngayo impilo kunye nokuchonga iipatheni ezinokufumaneka kubantu abaninzi.