Zabwino, zoyipa, komanso zoyipa pakusala kwakanthawi

Zabwino, zoyipa, komanso zoyipa pakusala kwakanthawi

Kudalira

Sichakudya koma njira yomwe imakhala ndi nthawi yosala kudya munthawi inayake ndikudya chakudya munthawi yokhazikika

Zabwino, zoyipa, komanso zoyipa pakusala kwakanthawi

Mothandizana ndi akatswiri azakudya-akatswiri azakudya pali lingaliro lomwe lapeza kutchuka zaka ziwiri zapitazi lomwe nthawi zina limaphimba mawuwo "Zakudya". Ndipo lingaliro ili ndilo kusala pang'ono. Sikuti ndimadyanso koma njira yazakudya yomwe imaphatikizapo kusala kudya munthawi ina (pali njira zosiyanasiyana) kuti pambuyo pake mudye chakudya munthawi yokhazikika, malinga ndi Elisa Escorihuela, katswiri wazakudya zamankhwala, wamankhwala ndi wolemba wa ABC Bienestar blog «Nutrition Classroom».

Google isaka kuti ipeze "kusala kudya kwapakatikati", "maubwino akusala kwakanthawi" ndi "momwe mungapangire kusala kwakanthawi" kwachulukanso mzaka khumi zapitazi, ngakhale kwakhala zaka zitatu zapitazi pomwe kuwonjezeka kwakukulu zakhala zikudziwika, mukutentha kwa otchuka omwe alengeza kuti atsatira njirayi monga momwe zakhalira Kourtney Kardashian, Nicole Kidman, Hugh Jackman, Benedict Cumberbatch, Jennifer Aniston o Elsa Pataky. Makamaka omaliza ndi omwe adalimbikitsa kusaka komaliza ku Spain komwe kumagwirizana ndi tsikulo, adalongosola panthawi yomwe adatenga nawo gawo pawayilesi yakanema ya "El Hormiguero" kuti iye ndi mwamuna wake, Chris Hemsworth amachita kusala kudya kwa tsiku ndi tsiku kwa maola 16, ndiye kuti, komwe kumatchedwa kusala kudya kwapakatikati 16/8, zomwe zimaphatikizapo kusala kudya kwa maola 16 ndikulowetsa zomwe akudya m'maola 8 otsala. Kuthekera kogwiritsa ntchito njirayi, malinga ndi katswiri wazamankhwala a Nazaret Pereira, woyambitsa Nutrition Pereira, atha kukhala kadzutsa ndikudya kenako osadyanso mpaka tsiku lotsatira.

Mitundu ya kusala kwakanthawi

Koma palinso njira zina zopangira kusala kwakanthawi. Chosavuta kwambiri chimatchedwa 12/12, Omwe amakhala kusala kwa maola 12 ndipo amatha kupitiliza kupititsa patsogolo nthawi yamadzulo (pa eyiti masana) ndikuchedwa, ngati chakudya cham'mawa chimadyedwa koyambirira, nthawi ya kadzutsa (pa eyiti m'mawa).

Njira ina yolimba, monga a Nazaret Pereira, ndi kusala kwakanthawi 20/4, momwe amadya chakudya cha tsiku ndi tsiku (kutsatira chilinganizo chakuti "kudya kamodzi patsiku") kapena kudya kawiri kumafalikira kwa nthawi yayitali ya maola 4 ndipo nthawi yotsalayo amakhala osala kudya.

Kusala kudya kwa hours 24, ndi kusala masiku ena ndi chilinganizo chotchedwa PM5: 2. Yoyamba ili, monga katswiri Elisa Escorihuela ananenera, kugwiritsa ntchito maola 24 osadya chilichonse ndipo izi zitha kuchitidwa, mwachitsanzo, ngati Lolemba mumadya 13: 5 pm osadyanso mpaka Lachiwiri ku nthawi yomweyo. ola. Ndipo kusala masiku ena kumapangidwira kuti ichitike kwa sabata limodzi ndipo kumakhala kusala kudya tsiku lililonse. Kusala kwa 2: 300 kungakhale njira ina yosala kudya sabata iliyonse ndipo kumakhala kudya masiku asanu pafupipafupi ndipo awiri a iwo amachepetsa kudya kwamagetsi pafupifupi 500-25 kcal, XNUMX% ya zofunika zomwe thupi limafunikira.

Mitundu yomwe ikufotokozedwayo ndi yotchuka kwambiri, koma pali njira zina zosala mwachangu zomwe, monga zam'mbuyomu, ziyenera kukhala, malinga ndi akatswiri, kuwunikira ndi kuwongolera kwa katswiri wazakudya.

Kodi maubwino akusala kwakanthawi ndi chiyani?

Asayansi akhala akuphunzira kusala kwakanthawi kwakanthawi kwazaka zingapo, koma zina mwanjira zomwe zimayambitsa njirayi sizimamveka bwino. Kuwunikanso kwaposachedwa pamutuwu wofalitsidwa ndi "New England Journal of Medicine" ndikusainidwa ndi katswiri wazamaubongo a Mark Mattson kwathetsa kuti chinsinsi cha mapangidwe a njirayi chidzakhala mu njira yotchedwa kusintha kwa kagayidwe kake ndikuti ndizochitika zosinthasintha zomwe zimapangitsa kuti pakhale kusala kudya kwakanthawi.

Izi zabwino, monga zafotokozedwera posanthula, zikukhudzana ndi kusintha kwa kuthamanga kwa magazi, mu kugunda kwa mtima, mu mafuta misa kuchepetsa kupewa kunenepa kwambiri ndi kuchepetsa kuwonongeka kwa minofus.

Zomwe ndemangayi ikuwonetsa ndikuti njira zoperekera malire pakadali pano zitha kupereka zabwino popanda kufikira maola 24 osala kudya, pomwe njira ya 16/8 ndiyosavuta kutsatira. Ndizosadabwitsa kuti kafukufuku wina waposachedwa wofalitsidwa mu "Science" apeza kuti kusala kwa maola 14 kumatha kubweretsa kale zabwino zathanzi.

Komanso, kuwunikanso kwina kwaposachedwa kwamapepala ndi zolemba zakuletsa kwakanthawi kanthawi kochepa kotchedwa "Zotsatira zakuchepa kwakanthawi kwakudya thupi ndi kagayidwe kake. Kuwunikanso mwadongosolo ndikuwunika meta »kuwulula kuti kusala kwakanthawi kumathandiza kuchepetsa mavuto omwe angayambitse matenda monga kagayidwe kachakudya, matenda amtima ndi neurodegenerative, kapena khansa.

Maubwino ena omwe adatchulidwa muwundutsowu ndi awa kusintha kwa mphamvu ya insulin, kuwongolera kuthamanga kwa magazi, kuchepetsa mafuta m'thupi ndikuchulukitsa minofu. Ngakhale ndikofunikira kufotokoza kuti zomaliza za ndemangazi zilinso ndi malingaliro ochokera kwa asayansi omwe akuwona kufunikira kopitiliza kufufuzira njira zomwe zimasinthidwa pakusala kudya kwapakatikati kuti zitsimikizire kulimba kwakanthawi komanso kwakanthawi .

Kufufuza kwina kumafunika

Malingaliro a kafukufukuyu, komabe, mosiyana ndi omwe a projekiti ya Nutrimedia, ya Observatory of Scientific Communication ya Dipatimenti Yoyankhulana ya Pompeu Fabra University, yomwe idasanthula zasayansi zowona zakugwiritsa ntchito kusala kwakanthawi kuti muchepetse kapena kusintha kunenepa. thanzi.

Kafukufukuyu adatsimikiza kuti, atasanthula umboni womwe ulipo masiku ano, kusala kudya kwakanthawi kapena kwapakatikati pazifukwa zaumoyo kulibe chifukwa chasayansi. Kuphatikiza apo, mu lipoti lawo amakumbukira kuti Association of Dietitians of the United Kingdom ndi American Institute for Cancer Research zimagwirizana pozindikira kuti, ngakhale pakhala pali phindu pazaumoyo posala kudya, mchitidwewu ungayambitse mavuto kukwiya, kuthana ndi zovuta, kusowa tulo, kuchepa kwa madzi m'thupi, komanso kuperewera kwa zakudya, komanso zovuta zakanthawi yayitali sizidziwika.

Upangiri wa thanzi, ndikofunikira

Zomwe akatswiri amavomerezana ndikuti kusala kudya sikungakhale chifukwa chodya moperewera kapena mopanda thanzi, ndiye kuti, ngati zikuchitika ziyenera kuchitidwa moyang'aniridwa ndi akatswiri ndipo sizoyenera kwa iwo omwe avutika kapena ali ndi vuto la kudya kapena kusowa kwa chakudya, ngakhale kwa ana, okalamba kapena amayi apakati.

Chofunikira ndichakuti mchitidwewu, ukangoyang'aniridwa ndikulangizidwa, umaphatikizidwa muzakudya zabwino komanso zosiyanasiyana, wokhala ndi zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza ndi mapuloteni komanso momwe zakudya zopangidwira kopitilira muyeso, shuga wambiri komanso mafuta okhathamira.

Siyani Mumakonda