Kudzidza Kunoti Kudya Kwemanheru-Husiku Chaizvoizvo Kunoita Kuti Uwedzere Huremu

Zvemukati

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Iwe wakambonzwa kuti zvakaipa kudya pakati pehusiku kana uchida kuderedza uremu. Izvi zvinoreva kuti nguva dzese-dzehusiku-pitsa zvidimbu uye ice cream inomhanya haisi-nos. (Bummer!) Padivi, unogona kunge wakanzwawo kuti kudya pakati pehusiku kunogona kukubatsira kupisa macalorie uye zvakanaka kudya usati warara, chero bedzi chiri chikafu chine hutano chiri padivi diki nema macronutrients akakodzera (protein uye carbs!). Saka, ndezvipi? Chidzidzo chitsva, asi-chichave-chakaburitswa chakaunzwa kumusangano wekurara wepagore unogona kupindura iwo mubvunzo. (Yakabatana: Kudya Kunonoka Husiku Kukuita Iwe Kufuta?)

Kwemavhiki masere ekutanga echidzidzo, vanhu vaibvumidzwa kudya katatu nezvikafu zvishoma pakati pe8 am na7 pm. Zvino, kwemamwe mavhiki masere, vaitenderwa kudya zvakaenzana pakati pemasikati na11 manheru. Pamberi uye mushure mekuedza kwemavhiki masere ega ega, vaongorori vakaedza huremu hwemunhu wese, hutano hwemetabolism (shuga yeropa, cholesterol, uye triglyceride mazinga) uye hutano hwemahomoni.

Iye zvino nhau dzakaipa kune vanodya husiku: Vanhu vakawedzera huremu uye vakaona dzimwe shanduko dzisina kunaka dzemetabolism uye mahomoni pavakadya gare gare.

Mukutaura kwehomoni, kune maviri makuru ayo vanyori vakatarisa: ghrelin, iyo inokurudzira chido, uye leptin, iyo inokubatsira kuti unzwe wakaguta mushure mekudya. Vakaona kuti apo vanhu vainyanya kudya masikati, ghrelin yakakwira pakutanga kwezuva, nepo leptin yakakwira zvakanyanya, zvichireva kuti nguva yekudya masikati inogona kudzivirira kudya zvakanyanya nekubatsira vanhu kuti vanzwe vakazara kusvika kumagumo ezuva, uye nekudaro vashoma nyengerera panguva yehusiku.

Zvinonzwisisika, izvi zvishoma zvinovhiringidza zvakapiwa tsvakurudzo yapfuura, asi vanyori vekudzidza vakanyatsojeka kuti izvi zvinoguma zvinoreva kuti kudya kwemanheru-husiku chinhu icho vanhu vanofanira kunge vachigara kure. "Kunyange shanduko yemararamiro isingambove nyore, izvi zvakawanikwa zvinoratidza kuti kudya mangwanani muzuva kunogona kubatsira kuedza kudzivirira izvi zvinokuvadza hutano husingaperi," akadaro Kelly Allison, Ph.D., mupepanhau. Allison, munyori mukuru pachidzidzo ichi, ishamwari purofesa wepfungwa mune zvepfungwa uye mutungamiriri weCentre for Weight uye Eating Disorders paPenn Medicine. "Tine ruzivo rwakazara rwekuti kudya zvakanyanya kunokanganisa sei hutano uye huremu hwemuviri," akadaro, "asi ikozvino tave nekunzwisisa kuri nani kwemabatiro anoita muviri wedu chikafu panguva dzakasiyana dzezuva kwenguva yakareba."

Saka chii chiri pasi apa? Zvakanaka, kutsvagurudza kwakapfuura zvinoita zvinoratidza kuti husiku hwehusiku hwehusiku hwusingapfuure zana nemakumi mashanu emacalorie uye kazhinji mapuroteni uye carbs (kunge diki puroteni zunza kana yogati ine michero) pamwe * haizoiti * kuti uwedzere uremu. Nekune rimwe divi, chidzidzo chitsva ichi chakadzora kune ese marudzi ezvinhu izvo zvinogona kukanganisa mhedzisiro, senge hutano hwekudya hwaive hwakaita uye kuti yakawanda sei maekisesaizi aiitwa nezvidzidzo. Izvi zvinoreva kuti mhedzisiro iyi inobata kune vanhu vane tsika dzakanaka, futi, kwete ivo chete avo vari kudya chikafu chinogutsa vasati vavata.

Hazvidikanwi kuchinja maitiro ako kana uchifara nehuremu hwako uye hutano hwako hwose. Asi kana uchinetsekana nekurema, cholesterol, kana chimwe chezvimwe zvinhu zvakakanganisika panguva yechidzidzo ichi, zvingave zvakakosha kuti uedze kugadzirisa chirongwa chako chekudya kuti utarise zvakanyanya masikati kuti uone kana zvichiita iwe.

Ongororo ye