Izvo Zvaunofanirwa Kuziva Nezve Intermittent Kutsanya

Zvemukati

• Asi ndeupi "kudya" kwakanakira hutano hwako?
• Ichokwadi kuti hapana Poshi Kudya kunoshanda kweese muviri .
• Kudya Kwakakosha Kuverengwa
• Chikafu chePasi-Sodium Chaenda kuPOT (S)?

"Kudya ndicho chinhu chakanyanya kukosha chaungaite kune hutano hwako." -David L. Katz, MD

David Katz ndiye Mutungamiriri wekutanga weYale-Griffin Prevention Research Center uye nyanzvi yezvehutano nekudya zvinovaka muviri. Kutanga, cherekedza kuti Katz haana kuti "kuenda kuchikafu" ndicho chinhu chakanyanya kukosha chaungaitira hutano hwako. Iye zvakare haana kuti "kudhayeta kuti uderedze huremu" ndicho chinhu chakanyanya kukosha chaungaite kune hutano hwako. Mune ino kesi, "chikafu" zvinoreva chaizvo "zvaunodya."

Asi ndeupi "kudya" kwakanakira hutano hwako?

Isu tinoziva kuti dzimwe nzira dzekudya dzakabatanidzwa kakawanda kune zvehutano nyaya. Izvi zvakasimbiswa mune ichangopfuura chinyorwa pamusoro peGlobal Burden yeChirwere kudzidza. Zvakaudzwa kuti: Kusakwana kwemichero nemiriwo, bhinzi nenyemba, zviyo zvizere, uye kuwedzerwa kudya nyama yakagadziriswa uye chikafu chakagadziriswa zvakakwana ndicho chakakonzera chirwere chisingaperi uye kufa kwekutanga munyika dzazvino pasi rese.

Ichokwadi kuti hapana Poshi Kudya kunoshanda kweese muviri .

Zvisinei nekutsvagurudza kunoratidza chokwadi ichi, vanhu vazhinji vanoramba vachitsvaga "kudya kwakakwana" (chikafu kuti chienderere mberi) uye kutenderera kubva kune imwe fadhidhi yekudya kuenda kune inotevera, vachitarisira kuti vanowana yekukurumidza kugadzirisa kana mhinduro kuchikafu chavo uye muviri mufananidzo nyaya. Asi chokwadi ndechekuti hapana chikafu chimwe chinokwana vanhu vese. Izvi ndizvo zvazviri nefadhi yazvino: kudya kwekutsanya kwepakati.

Kudya kwekusingaperi (IF) Kudya: IF yakave inozivikanwa senge imwe nzira yekuverenga macalorie zvakare senzira yekurwisa-kuchembera uye inogona kurapwa yekenza, chirwere chetsinga, uye chirwere chemwoyo. Asi mazhinji eaya ehutano zvirevo uye tsananguro dzakatsanangurwa dzekuti IF mabasa sei akavakirwa pazvidzidzo zvemhuka uye haana kuyedzwa muvanhu. Zvakare, pane zvakawanda zvinotaurwa pasocial media izvo zvisina humbowo hwekuvatsigira chero. Fomu inozivikanwa kwazvo yeIF ndeye "kudya kwakatemerwa nguva," izvo zvinosanganisira kudzora kudya kwezuva nezuva kune mamwe maawa ezuva.

Ongororo dzakawanda dzakaratidza kuti IF haisi nani pane kudzora koriori (zvimwe zvekudya) mukuvandudza mamaki ehutano uye kuti mabhenefiti eIF ari kukonzerwa nekudzora macalorie, kwete nekuda kwemhedzisiro mhedzisiro yekutsanya. Vanhu vari IF vanowanzo dya mazana matatu kusvika mazana mashanu macalorie mashoma pazuva kana ivo vachizvisarudzira kune hwindo remaawa masere.

Heino ongororo ichangoburwa nezve iyo IF yekudya uye dudziro yangu yezvinoreva chidzidzo chega chega:

1. Mune ongororo yevanhu mazana maviri nemakumi mashanu vane BMI> 27 vakasarudza pakati pe IF, Mediterranean (Med), uye chikafu chePaleo, pa12-mwedzi mucherechedzo, ingori inopfuura hafu yevaMed uye IF vatori vechikamu uye chete chetatu chevatori vechikamu chePaleo vachiri kutevera kudya kwavo vakasarudzwa. Kurema kwehuremu pamwedzi gumi nemaviri yaive 8.8 lbs (IF), 6 lbs (Med), uye 4 lbs. (Paleo). Paive nekuderedzwa kweropa ne IF uye Med uye kuderedzwa kweshuga yeropa muPaleo-asi zvisina kukosha. Yekuziva ndeyekuti kwaive ne yakakwira kusiyira mwero kunyangwe hazvo vatori vechikamu vakatora chikafu chavo, uye shanduko mukumanikidza kweropa neshuga yeropa zvaive zvisina kukosha (Jospe, et al. 2020).

Dudziro: Izvi zvakare zvinosimbisa kuoma kwazviri kugara pane chero chinorambidzwa kudya chikafu kwenguva refu uye ndicho chimwe chezvikonzero zvakawanda nei kudya kusingashande

2. Mukudzokorora kwezvidzidzo pane iyo IF yekudya, zvakagumiswa kuti mhedzisiro haina kuratidza humbowo hwekuti IF yaive nemhedzisiro pakurasikirwa nehuremu (Lima, et al. 2020).

Dudziro: Vatsvagiri vanoramba vachiisa mazai avo mune imwe tswanda yekuenzanisa kurasikirwa uremu kune hutano zvisinei nekuti izvi zvinozvidza sei zvidzidzo zvavo. Ichi hachifanirwe kuve chinhu chikuru chatiri kudzidza; ko zvakadii nezvimwe zvinozivikanwa mamaki ehutano (shuga yeropa, BP, kugwinya kwemuviri, nezvimwewo)?

3.Mune chidzidzo ichifananidza nguva yenguva yekudya (CMT) (kudya katatu kwakarongedzwa pazuva) nekudya-kwakatemerwa kudya (TRE) (kudya zvaunoda kubva na12 pm kusvika 8 pm uye pasina macalorie kubva 8 pm kusvika 12 pm mangwana acho) , yakagumiswa mushure memasvondo gumi nemaviri kuti TRE yakanga isisina basa mukudzora uremu pane kudya zuva rese (Lowe, et al. 2020).

Dudziro: Ini zvakare ndinopokana nekutarisa kwekudzikira senge mucherechedzo wekubudirira kana sekuenzana hutano hwakanaka. Zvakare, chidzidzo ichi, sedzidzo dzakawanda pazvikafu, chinotarisa nguva pfupi kwazvo. Sezvo ma dieters mazhinji achiziva, zviri nyore kuita chimwe chinhu kwemwedzi mitatu, zvakanyanya kuoma kuchinja maitiro kwenguva yakareba.

Kudya Kwakakosha Kuverengwa

Chikafu chePasi-Sodium Chaenda kuPOT (S)?