"Chakudya cham'mawa ndicho chakudya chofunikira kwambiri pa tsiku." Pakati pa mawu otopa a makolo osamala, awa ndi achikale monga akuti “Santa Claus sapereka zoseweretsa kwa ana amene achita molakwa.” Chifukwa chake, ambiri amakula ndi lingaliro lakuti kudumpha chakudya cham'mawa n'kopanda thanzi. Panthawi imodzimodziyo, kafukufuku amasonyeza kuti ku UK kokha magawo awiri mwa atatu mwa anthu akuluakulu amadya chakudya cham'mawa nthawi zonse, ndipo ku America - atatu mwa magawo atatu.
Amakhulupirira kuti chakudya cham'mawa chimafunikira kuti thupi lidyetsedwe pambuyo pogona, pomwe sanalandire chakudya.
“Thupi limagwiritsa ntchito mphamvu zambiri zosungiramo mphamvu kuti likule ndi kukonza nthawi yomweyo,” akufotokoza motero katswiri wa kadyedwe kake Sarah Elder. "Kudya chakudya cham'mawa chopatsa thanzi kumathandizira kulimbikitsa mphamvu komanso kubwezeretsanso masitolo ogulitsa zakudya zama protein ndi calcium omwe amagwiritsidwa ntchito usiku."
Koma palinso mkangano woti chakudya cham'mawa chiyenera kukhala pamwamba pa gulu lazakudya. Pali zodetsa nkhawa za kuchuluka kwa shuga m'mbewu monga chimanga komanso momwe makampani azakudya akutenga nawo gawo pakufufuza pamutuwu - ndipo wophunzira wina amanenanso kuti chakudya cham'mawa ndi "chowopsa."
Ndiye chowonadi ndi chiyani? Kodi chakudya cham'mawa ndi chofunikira kuti tiyambe tsiku… kapena ndi nthano ina chabe yotsatsa?
Gawo lomwe lafufuzidwa kwambiri pazakudya zam'mawa (ndi kudumpha chakudya cham'mawa) ndikulumikizana kwake ndi kunenepa kwambiri. Asayansi ali ndi malingaliro osiyanasiyana chifukwa chake kugwirizana kumeneku kulipo.
Pakafukufuku wina waku US yemwe adasanthula zambiri zaumoyo kuchokera kwa anthu 50 pazaka zisanu ndi ziwiri, ofufuza adapeza kuti omwe amadya chakudya cham'mawa monga chakudya chawo chachikulu patsiku amatha kukhala ndi index yotsika ya thupi (BMI) kuposa omwe amadya kwambiri masana. kapena chakudya chamadzulo. Ofufuza akuti chakudya cham'mawa chimathandizira kukhuta, kuchepetsa ma calorie atsiku ndi tsiku, komanso kukulitsa thanzi, chifukwa zakudya zomwe nthawi zambiri zimadyedwa padzuwa nthawi zambiri zimakhala ndi fiber komanso michere yambiri.
Koma monga momwe zimakhalira ndi kafukufuku wina aliyense, sizikudziwika ngati chakudya cham'mawa chokha chinathandizira kuti izi zichitike, kapena ngati anthu omwe adalumphira anali okhoza kukhala onenepa kwambiri poyamba.
Kuti adziwe, kafukufuku anachitidwa pamene amayi 52 onenepa adachita nawo pulogalamu yochepetsera thupi kwa milungu 12. Aliyense ankadya zopatsa mphamvu zofanana tsiku lonse, koma theka linadya chakudya cham'mawa ndipo theka lina sanadye.
Zinapezeka kuti chifukwa cha kuwonda si kadzutsa, koma kusintha kwa tsiku ndi tsiku. Azimayi omwe adanena phunziro lisanayambe kuti nthawi zambiri amadya chakudya cham'mawa anataya makilogalamu 8,9 pamene anasiya kudya chakudya cham'mawa; nthawi yomweyo, omwe adadya chakudya cham'mawa adataya 6,2 kg. Mwa omwe amakonda kudumpha chakudya cham'mawa, omwe adayamba kudya adataya 7,7 kg, pomwe omwe adangodya chakudya cham'mawa adataya 6 kg.
Ngati chakudya cham'mawa chokha sichitsimikizo cha kuwonda, chifukwa chiyani pali kulumikizana pakati pa kunenepa kwambiri ndi kudumpha chakudya cham'mawa?
Alexandra Johnston, pulofesa wa kafukufuku wofuna kudya ku yunivesite ya Aberdeen, akuti chifukwa chake chikhoza kukhala chakuti odya chakudya cham'mawa sadziwa zambiri za zakudya ndi thanzi.
"Pali kafukufuku wambiri wokhudzana ndi mgwirizano pakati pa kudya chakudya cham'mawa ndi zotsatira za thanzi labwino, koma chifukwa chake chikhoza kukhala chakuti omwe amadya chakudya cham'mawa amakhala ndi moyo wathanzi," akutero.
Ndemanga ya 10 ya maphunziro a 2016 akuyang'ana mgwirizano pakati pa chakudya cham'mawa ndi kuchepetsa kulemera kwake kunapeza kuti pali "umboni wochepa" wochirikiza kapena kutsutsa chikhulupiliro chakuti chakudya cham'mawa chimakhudza kulemera kwa thupi kapena kudya, ndipo umboni wochuluka ukufunika musanavomereze malingaliro. pakugwiritsa ntchito kadzutsa kuti mupewe kunenepa kwambiri.
Kusala kudya kwapang'onopang'ono, komwe kumaphatikizapo kusadya usiku wonse ndi tsiku lotsatira, kutchuka pakati pa omwe akufuna kuchepetsa thupi, kusunga kulemera kwawo, kapena kusintha zotsatira za thanzi.
Mwachitsanzo, kafukufuku wina yemwe adasindikizidwa mu 2018 adapeza kuti kusala kudya kwakanthawi kumawongolera kuwongolera shuga m'magazi komanso kumva kwa insulin ndikuchepetsa kuthamanga kwa magazi. Amuna asanu ndi atatu omwe anali ndi matenda a shuga anapatsidwa imodzi mwa mitundu iwiri ya zakudya: mwina amadya chakudya chonse cha calorie pakati pa 9:00 am ndi 15:00 pm, kapena kudya ma calories omwewo mkati mwa maola 12. Malingana ndi Courtney Peterson, wolemba mabuku ndi wothandizira pulofesa wa sayansi ya zakudya ku yunivesite ya Alabama ku Birmingham, omwe ali m'gulu loyamba anali ndi kuchepa kwa magazi chifukwa cha regimen. Komabe, kukula kochepa kwa phunziroli kumatanthauza kuti kafukufuku wochuluka akufunika kuti apindule ndi nthawi yayitali ya ndondomeko yotereyi.
Ngati kudumpha chakudya cham'mawa kungakhale kopindulitsa, kodi zikutanthauza kuti kadzutsa kungakhale kovulaza? Wasayansi wina amayankha kuti inde ku funsoli ndipo amakhulupirira kuti chakudya cham'mawa ndi "choopsa": kudya m'mawa kwambiri kumabweretsa kuchuluka kwa cortisol, zomwe zimapangitsa kuti thupi likhale losagwirizana ndi insulini pakapita nthawi ndikuwonjezera chiopsezo chokhala ndi matenda a shuga a mtundu wa 2.
Koma Fredrik Karpe, pulofesa wa zamankhwala a kagayidwe kachakudya ku Oxford Center for Diabetes, Endocrinology and Metabolism, akutsutsa kuti izi siziri choncho, ndipo kuchuluka kwa cortisol m'mawa ndi gawo lachilengedwe la thupi la munthu.
Kuphatikiza apo, Carpe ali ndi chidaliro kuti chakudya cham'mawa ndiye chinsinsi chokulitsa kagayidwe kanu. "Kuti matupi ena azitha kuyankha bwino pakudya, choyambitsa choyamba chimafunika, kuphatikiza ma carbohydrate omwe amayankha insulin. Ndicho chimene chakudya cham’mawa ndichofuna,” akutero Carpe.
Kafukufuku wowongolera wa 2017 wa anthu 18 omwe ali ndi matenda a shuga ndi anthu 18 opanda iwo adapeza kuti kudumpha chakudya cham'mawa kumasokoneza mayendedwe a circadian m'magulu onse awiri ndikuwonjezera kuchuluka kwa shuga m'magazi pambuyo pa chakudya. Ofufuzawo adatsimikiza kuti chakudya cham'mawa ndi chofunikira kuti wotchi yathu yachilengedwe igwire bwino ntchito.
Peterson akuti anthu omwe amadumpha chakudya cham'mawa amatha kugawidwa kukhala omwe amadumpha chakudya cham'mawa ndikudya chakudya chamadzulo nthawi zonse - kupindula ndi kutsitsa - komanso omwe amadumpha chakudya cham'mawa ndikudya mochedwa.
“Omwe amadya mochedwa amakhala ndi chiopsezo chachikulu chokhala ndi kunenepa kwambiri, matenda a shuga komanso matenda amtima. Ngakhale chakudya cham'mawa chikuwoneka ngati chakudya chofunikira kwambiri pa tsikulo, chakudya chamadzulo chimathanso," akutero.
“Kumayambiriro kwa tsiku, thupi lathu limakhala pamlingo wokhoza kuwongolera kuchuluka kwa shuga m’magazi. Ndipo tikamadya mochedwa, thupi limakhala pachiwopsezo chachikulu, chifukwa kuwongolera shuga m'magazi kumakhala koyipa kale. Ndikukhulupirira kuti chinsinsi cha thanzi ndicho kusadumpha chakudya cham’mawa komanso kusadya mochedwa.”
Chakudya cham'mawa chapezeka kuti chimakhudza zambiri kuposa kulemera chabe. Kudumpha chakudya cham'mawa kunalumikizidwa ndi 27% pachiwopsezo cha matenda amtima komanso 2% chiopsezo chokhala ndi matenda amtundu wa 20.
Chifukwa chimodzi chingakhale kufunikira kwa chakudya cham'mawa, chifukwa nthawi zambiri timadya tirigu pachakudyachi, chomwe chimakhala ndi mavitamini. Kafukufuku wina wokhudza kudya kadzutsa kwa achinyamata a Chingerezi a 1600 adapeza kuti kudya kwa fiber ndi micronutrients, kuphatikizapo folate, vitamini C, iron ndi calcium, kunali bwino kwa iwo omwe amadya chakudya cham'mawa nthawi zonse. Kafukufuku ku Australia, Brazil, Canada, ndi United States awonetsa zotsatira zofanana.
Chakudya cham'mawa chalumikizidwanso kuti ubongo uzigwira ntchito bwino, kuphatikizapo kuyika maganizo ndi kulankhula. Ndemanga ya maphunziro a 54 adapeza kuti kudya chakudya cham'mawa kumatha kuwongolera kukumbukira, ngakhale kuti zotsatira za ntchito zina zaubongo sizinatsimikizidwe. Komabe, m'modzi mwa ofufuza a ndemangayo, a Mary Beth Spitznagel, akuti pali kale umboni "wolemera" wosonyeza kuti chakudya cham'mawa chimawongolera ndende - chimangofunika kafukufuku wambiri.
"Ndinawona kuti pakati pa maphunziro omwe amayesa milingo ya ndende, kuchuluka kwa maphunziro omwe adapeza phindu kunali kofanana ndendende ndi kuchuluka kwa maphunziro omwe sanapeze," akutero. "Komabe, palibe kafukufuku amene wapeza kuti kudya chakudya cham'mawa kumawononga kukhazikika."
Chikhulupiriro china chofala n’chakuti chofunika kwambiri ndi zimene timadya m’mawa.
Malinga ndi kafukufuku wochokera ku bungwe la Australian National Research and Development Association, chakudya cham'mawa chokhala ndi mapuloteni ambiri chapezeka kuti n'chothandiza kuchepetsa chilakolako cha chakudya komanso kuchepetsa kudya kumapeto kwa tsiku.
Ngakhale phala likadali chakudya cham'mawa cham'mawa chokonda kwambiri pakati pa ogula ku UK ndi US, shuga waposachedwa kwambiri muzakudya zam'mawa zawonetsa kuti zina mwazomwe zili ndi magawo atatu mwa magawo atatu aliwonse a shuga waulere omwe amaperekedwa tsiku lililonse, ndipo shuga ndi yachiwiri kapena chachitatu pazophatikizira mumitundu 7 mwa 10 ya phala.
Koma kafukufuku wina amasonyeza kuti ngati pali chakudya chokoma, ndi bwino - m'mawa. Mmodzi adawonetsa kuti kusintha kwa mlingo wa hormone ya chilakolako - leptin - m'thupi masana kumadalira nthawi yogwiritsira ntchito zakudya za shuga, pamene asayansi ochokera ku yunivesite ya Tel Aviv kuti njala imayendetsedwa bwino m'mawa. Pakufufuza kwa akuluakulu a 200 onenepa kwambiri, otenga nawo mbali adatsata zakudya kwa milungu 16 pomwe theka adadya mchere wam'mawa ndipo theka lina sanadye. Omwe amadya mchere adataya pafupifupi 18 kg - komabe, phunziroli silinathe kuzindikira zotsatira za nthawi yayitali.
Kafukufuku wa 54 wasonyeza kuti ngakhale palibe mgwirizano pa mtundu wanji wa kadzutsa umakhala wathanzi. Ofufuzawo adatsimikiza kuti mtundu wa chakudya cham'mawa sichofunika kwambiri - ndikofunikira kumangodya china chake.
Ngakhale kuti palibe mtsutso wokhutiritsa wa chimene tiyenera kudya ndi nthaŵi yanji, tiyenera kumvera matupi athu ndi kudya tikakhala ndi njala.
Johnston anati: “Chakudya cham’mawa n’chofunika kwambiri kwa anthu amene amamva njala atangodzuka.
Mwachitsanzo, kafukufuku amasonyeza kuti anthu omwe ali ndi matenda a shuga ndi matenda a shuga amatha kupeza kuti akuwonjezeka kwambiri pambuyo pa chakudya cham'mawa cha GI chochepa, monga chimanga, chomwe chimagayidwa pang'onopang'ono ndipo chimayambitsa kukwera bwino kwa shuga m'magazi.
"Thupi lirilonse limayamba tsiku mosiyana - ndipo kusiyana kumeneku, makamaka pankhani ya ntchito ya shuga, kuyenera kufufuzidwa mozama," akutero Spitznagel.
Pamapeto pake, simuyenera kuika chidwi chanu chonse pa chakudya chimodzi, koma samalani za zakudya tsiku lonse.
"Kudya kadzutsa koyenera ndikofunikira, koma kudya nthawi zonse ndikofunikira kwambiri kuti shuga azikhala wokhazikika tsiku lonse komanso kumathandiza kuchepetsa thupi ndi njala," akutero Mkulu. "Chakudya cham'mawa sichakudya chokhacho chomwe muyenera kukumbukira."