Zakudya zotchuka zimalimbikitsa kudya pang'ono koma nthawi zambiri. Amakhulupirira kuti amathandizira kuwongolera njala ndi kulemera. Komabe, kafukufuku waposachedwapa amasonyeza zosiyana - pamene timadya nthawi zambiri, chiopsezo chowonjezeka cha kunenepa kwambiri. Ndiye mumadya bwino bwanji?
Nyimbo zamakono zimatikakamiza kudya «popita» komanso pamene tingathe. Zinapezeka kuti kudya ngati kuli kofunikira, timasokoneza ntchito ya "biological clock" (circadian rhythms) ya thupi.1. Izi zidakwaniritsidwa ndi Gerda Pot, katswiri wa sayansi ya matenda a shuga komanso sayansi yazakudya ku King's College London. "Njira zambiri zokhudzana ndi chimbudzi, kagayidwe kachakudya, chilakolako, zimadalira maulendo a circadian," akutero. “Kudya mosayembekezereka kumawonjezera chiwopsezo cha kudwala matenda otchedwa metabolic syndrome (kuphatikiza kunenepa kwambiri, kuthamanga kwa magazi ndi shuga wambiri wamagazi), komwe kumayenderana ndi chiopsezo chowonjezeka cha matenda a shuga ndi matenda amtima.
Ngakhale mutadya nthawi zambiri komanso pang'ono, monga momwe akatswiri ambiri a zakudya amalangizira, izi sizingakuthandizeni kuchepetsa thupi, m'malo mwake, zidzakuthandizira kunenepa kwambiri.
Mulingo wokhazikika - katatu patsiku - sikuthandizanso kuchepetsa thupi ngati mumadya zakudya zopatsa mphamvu kwambiri.
Ndiye chochita chiyani?
Mfundo zitatu za zakudya zabwino
Gerda Pot ndi anzake, ataphunzira zakudya zodziwika bwino, anapeza kuti kuti muchepetse thupi, ndikwanira kutsatira malamulo atatu. Zimenezi zimafuna khama. Koma si chinthu chosatheka.
Idyani pa ndandandandipo osati pamene ndinali ndi mphindi yaulere. Pangani lamulo loti muzidya chakudya cham'mawa, chamasana ndi zokhwasula-khwasula nthawi imodzi tsiku lililonse. Yesetsani kuti musadye musanagone ndikupewa zakudya zama calorie ambiri komanso zakudya zama carbohydrate madzulo.
Sungani zopatsa mphamvu zanu. Muyenera kudya zochepa kuposa momwe mumawonongera. Ngati tsiku lililonse panthawi imodzimodzi pali pasitala ndi ufa ndikukhala pa ofesi tsiku lonse patebulo, izi sizingakupulumutseni ku kulemera kwakukulu. Chakudya chamadzulo chiyenera kukhala osachepera maola atatu asanagone.
Chepetsani kudya kwa calorie tsiku lonse. Azimayi onenepa kwambiri omwe amadya zopatsa mphamvu zambiri pa chakudya cham'mawa kuposa chakudya chamadzulo awonetsedwa kuti amawonda mwachangu komanso amakhala ndi shuga wambiri m'magazi.
Kudya mokwanira nthawi imodzi ndikwabwino kuposa kudya pafupipafupi nthawi zosiyanasiyana za tsiku
Kudya mokwanira panthawi imodzimodzi ndikwabwino kusiyana ndi kudya pafupipafupi pa nthawi zosiyanasiyana za tsiku, choncho kufunikira kwa chakudya cham'mawa, nkhomaliro ndi chakudya chamadzulo sikunganyalanyazidwe - zimathandiza kuphunzitsa ana kudya pa ndandanda.2.
M'mayiko ena, chizolowezi ichi chimayikidwa ndi chikhalidwe chokha. Ku France, Spain, Greece, Italy, chakudya chamasana ndi chofunikira kwambiri, chomwe nthawi zambiri chimachitika ndi achibale kapena abwenzi. A French nthawi zambiri amadya katatu patsiku. Koma okhala ku UK nthawi zambiri amadumpha chakudya chanthawi zonse, ndikuyika zinthu zopangidwa kale komanso zakudya zofulumira.
Panthawi imodzimodziyo, kwa a British ndi America, nthawi zambiri, kuchuluka kwa zopatsa mphamvu zomwe amadya kumawonjezeka masana (chakudya cham'mawa ndi chakudya chamadzulo). Ku France, zochitika zosiyana zakhala zikuchitika kale, koma m'zaka zaposachedwa zinthu zasintha - nthawi zambiri a French amakonda chakudya chamadzulo, chomwe chimakhala ndi zotsatira zoipa pa ziwerengero. Choncho mwambi "Idyani kadzutsa nokha, gawani chakudya chamasana ndi mnzanu, ndikupatsanso mdani chakudya chamadzulo" ikadali yofunika.
1 G. Pot et al. "Chrono-nutrition: Ndemanga ya umboni wamakono kuchokera ku maphunziro owonetsetsa pazochitika zapadziko lonse pa nthawi ya tsiku la kudya mphamvu ndi kugwirizana kwake ndi kunenepa kwambiri," Proceedings of the Nutrition Society, June 2016.
2 G. Pot et al. "Kusakhazikika kwa chakudya ndi zotsatira za cardio-metabolic: zotsatira za maphunziro owonetsetsa komanso olowera," Proceedings of the Nutrition Society, June 2016.