Izinzuzo ezintathu ezimangalisayo zokuzila ongazazi

Abanye abantu bayesaba impilo yabo ngokuzila ukudla, becabanga ukuthi ukuzila ukudla isikhathi eside kungaba nomthelela emizimbeni nempilo yabo, kodwa esingakwazi ukuthi lezi zikhathi zokuzila ezinde zithuthukisa amasosha omzimba futhi zizuze ngomnyango oyinkulungwane nowodwa, nathi namuhla sizulazule ngezinzuzo zokuzila ukudla. kunye ngakunye.

Ukuzila ukudla kusiza ukwehlisa umfutho wegazi futhi kulawula ukudla
Uma ufuna ukwehlisa umfutho wegazi, uvimbele isifo sikashukela, ulawule isifiso sokudla, futhi ufise ukudla ukudla kwasebusuku, ungazila ukudla amahora angu-18 noma udle konke ukudla kwakho ngaphambi kuka-3 ntambama, ngezinsuku ezingezona ezeRamadan.
Ngokusho kocwaningo olusha, olwanyatheliswa iphephandaba laseBrithani "i-Daily Mail", inzuzo eyingqayizivele yokusika ekuseni itholakale ukuthi yasiza amadoda akhuluphele ukuba alahlekelwe isisindo, futhi athuthukise impilo yabo ngokujwayelekile.

Ukuzila ukudla kusheshisa imetabolism futhi kusiza ekwehleni kwesisindo

Ucwaningo, olwenziwe yiNyuvesi yase-Alabama e-Birmingham, luqale ukuhlolwa komtholampilo kwalolu hlobo lokuzila ukudla okwaziwa ngokuthi ukuphakela okukhawulelwe kwesikhathi kwangaphambi kwesikhathi kwabantu (eTRF).
Umgomo wethimba locwaningo bekuwukuthola ukuthi kungani ukudla okuzila ukudla kuthuthukisa umzimba nempilo - kungakhathaliseki ukuthi kungenxa yokuthi udla amakholori ambalwa noma uyeka ukudla kusenesikhathi. Imiphumela yokuhlolwa iveze ukuthi iphuzu lokuzila ukudla liwukhiye womlingo kulokhu kudla.
Ngokomcwaningi oholayo u-Courtney Peterson, inzuzo cishe incike ekubambeleleni ekudleni okuzila ukudla okwenza kuvame isigqi semvelo sabantu sokujikeleza.
Amazinga e-cortisol, i-hormone yokucindezeleka, kumuntu ophile kahle afinyelela umvuthwandaba ngabo-5 ekuseni, okuthi, ngokombono, kusinikeza amandla okusivusa. Khona-ke lamazinga ehla aze afike ezingeni eliphansi kakhulu ngehora lesithathu ekuseni ngosuku olulandelayo, ngaphambi kokuba aphinde akhuphuke ukuze afinyelele inani eliphakeme ngemva kwamahora amahlanu, okungukuthi, ngehora lesishiyagalombili ekuseni futhi.
Ngokufanelekile, lelo phuzu laliyofinyelelwa, ngehora lesishiyagalombili ekuseni, ngokuchayeka elangeni noma ngokukhala kwensimbi ye-alamu. Uma lokho kwenzeka, izindlala ze-adrenal nobuchopho buzoqala ukukhipha i-adrenaline.
Emini, amazinga e-cortisol aqala ukwehla, kuyilapho i-adrenaline (yamandla) ne-serotonin (isici esiqinisa imizwa) zilokhu zimpompa.
Izizathu zokuzizwa ulambile
Maphakathi nosuku, i-metabolism iyakhuphuka futhi izinga lokushisa lomzimba liyakhuphuka, lisishiye silambile futhi silungele ukudla.
Ntambama, amazinga e-cortisol aqala ukwehla, i-metabolism ihamba kancane futhi kuqala ukukhathala. Kancane kancane, i-serotonin iphenduka i-melatonin, eholela ebuthongweni. Amazinga kashukela egazini ehla, futhi ngo-3 ekuseni, lapho siphakathi nokulala kwethu, amazinga e-cortisol afinyelela izinga lawo eliphansi kakhulu esikhathini esingamahora angu-24.

Ukuzila ukudla kusiza abanesifo sikashukela ukuthi balulame
Kulolu cwaningo, amadoda angu-8 anesifo sikashukela achitha amasonto angu-5 ekudleni. I-eTRF, bese kuthi abanye abangu-5 bavezwe kuhlelo lokudla "lwendabuko" lwaseMelika.
Esikhathini sokuzila ukudla, isidlo sasekuseni sasidliwa phakathi kuka-6.30 ekuseni no-8.30 ekuseni njalo ekuseni, futhi isidlo sakusihlwa sasidliwa kungakapheli ihora lesi-6 ntambama, okungukuthi, ngemva kwamahora angu-18. Khona-ke bazila ukudla usuku lonke, isikhathi esingaba amahora angu-XNUMX.

Ekudleni kwendabuko kwaseMelika, abanye badla ukudla kwabo isikhathi esingamahora ayi-12.
Babedla ukudla okufanayo ncamashi, ngenani elifana ncamashi lamakholori, ama-carbohydrate, amaprotheni, amafutha, nezakhi, kuyilapho abacwaningi beqapha zonke izinkomba, ukuhlaziya kanye nezilinganiso ngokucophelela okukhulu.

Imiphumela yayimangalisa, njengoba ukudla kwe-eTRF kwathuthukisa kakhulu ukuzwela kwe-insulin. Futhi yayivikela labo ababekuloluhlu lwemithi ekushintsheni okuyingozi emazingeni kashukela egazini.
Umfutho wabo wegazi kanye namazinga okucindezeleka okwenziwe nge-oxidative nawo ehla. Okwamangaza abahlanganyeli ukuthi umdlandla wabo wokudla kwakusihlwa wancipha kakhulu.
ukuzila ukudla ngezikhathi ezithile
Ngokuqondile, lezi zithole ziphakamisa ukuthi ukudla ekuqaleni kosuku kungase kube uhlobo oluzuzisa kakhulu lokuzila ukudla ngezikhathi ezithile.
Ngenxa yale miphumela ethembisayo, u-Peterson uthi ucwaningo olwengeziwe luyadingeka ngokuzila ukudla ngezikhathi ezithile kanye nesikhathi sokudla ukuze uthole ukuthi kuthinta kanjani impilo nokukhomba amaphethini angatholakala kubantu abaningi.