Nguva-Yakatemerwa Kudya: Yekutanga Yekutungamira

Zvemukati

• Chii chinonzi Nguva-Yakatemerwa Kudya?
• Iyo Inogona Kukubatsira Iwe Kudya Zvishoma
• Hutano Mhedzisiro YeNguva-Yakatemerwa Kudya
• Kuonda
• Hutano Hwemoyo
• Ropa Shuga
• Maitiro Ekuzviita
• Nguva-Yakatemerwa Kudya Kuwedzera Kuekisesaiza
• Icho Chinokosha

Kutsanya kwepakati nepakati parizvino ndeimwe yeanonyanya kufarirwa mapurogiramu ezvekudya akakomberedza.

Kusiyana nezvikafu zvinokuudza chii kudya, kutsanya kwekumira kunotarisa riinhi kudya.

Kudzikamisa maawa aunodya zuva rega rega kunogona kukubatsira iwe kushandisa mashoma macalorie. Inogona zvakare kupawo hutano mabhenefiti, kusanganisira kurasikirwa uremu uye nekuvandudza moyo hutano uye neshuga yeropa.

Kune akatiwandei mafomu ekutsanya kwepakati, kusanganisira fomu yakajairika inonzi nguva-inorambidzwa kudya. Ichi chinyorwa chinokuudza iwe zvese zvaunoda kuti uzive nezve yakatemerwa-nguva kudya.

Chii chinonzi Nguva-Yakatemerwa Kudya?

Kutsanya kuri pakati nepakati ishoko rakapamhamha rinoreva nzira dzakasiyana dzekudya.

Rudzi rumwe nerumwe rwekutsanya kwepakati nepakati runosanganisira nguva dzekutsanya dzakareba kupfuura zvakajairwa nekutsanya kwehusiku kwemaawa 8-12 ().

"Kudya-kwakatemerwa kudya," kana "Kudya-kwakatemerwa kudya," zvinoreva kana kudya kuchingotarwa kune imwe nhamba yemaawa zuva rega rega ().

Muenzaniso wekudya-wakatemerwa kudya ndeye kana iwe ukasarudza kudya chikafu chako chese kwezuva mune awa masere emaawa, senge kubva 10am kusvika 6 pm

Maawa gumi nematanhatu akasara zuva rega rega inguva yekutsanya, panguva iyo pasina macalorie anodyiwa.

Iyi imwechete purogiramu yaizodzokororwa mazuva ese.

Pfupiso: Nguva-inorambidzwa kudya rudzi rwekutsanya kwekumira uko kunotadzisa kudya kwako kudya kune imwe nhamba yemaawa zuva rega rega.

Iyo Inogona Kukubatsira Iwe Kudya Zvishoma

Vanhu vazhinji vanodya kubva panguva yavanomuka kusvika panguva yekurara.

Kuchinja kubva panzira iyi yekudya kuenda kune yakatemerwa-kudya kunogona kukukonzera kuti udye zvishoma.

Muchokwadi, kumwe kutsvagurudza kwakaratidza kuti kudya-kwakatemerwa kudya kunogona kudzikisa huwandu hwecalori dzaunodya pazuva ().

Imwe ongororo yakawana kuti kana varume vakuru vane hutano vakaganhurira kudya kwavo kungangoita hwindo remaawa gumi, zvakaderedza huwandu hwemacalorie avakadya zuva rega rega neinenge 20% ().

Imwe ongororo yakaratidza kuti majaya anodya anenge mazana matanhatu nemakumi mashanu emakoriori pazuva kana vachiganhurira kudya kwavo kusvika kumaawa mana ().

Nekudaro, zvimwe zvidzidzo zvakaratidza kuti vamwe vanhu havanyatsodya mashoma macalorie panguva yekuganhurirwa kudya (, 5).

Kana iwe ukasarudza zvine high-macalorie chikafu panguva yako yekudya nguva, unogona kupedzisira wadya zvakajairika zuva rekudya chikafu kunyangwe iwe uri kudya kwenguva ipfupi yenguva.

Uyezve, zvidzidzo zvakawanda pakudya-kunorambidzwa kudya zvakashandisa marekodhi ezvikafu kuyera kudya kwekoriori. Zvinyorwa zvinyorwa zvinovimba nevatori vechikamu kuti vanyore pasi izvo uye huwandu hwevanodya.

Nehurombo, marekodhi echikafu haana kunyatsoita ().

Nekuda kweizvi, vaongorori havazive chete kuti inguva yakadii-yakatemerwa kudya inonyatsochinja macalorie kutora. Kunyangwe kana kwete izvo chaizvo zvinoderedza huwandu hwechikafu chakadyiwa pamwe chinosiyana nemunhu.

Pfupiso: Kune vamwe vanhu, kudya-kwakatemerwa-kudya kunodzora huwandu hwemacalorie avanodya pazuva. Nekudaro, kana iwe uchidya yakakwira-koriori chikafu, iwe haugone kupedzisira uchidya zvishoma neyakaganhurirwa kudya.

Hutano Mhedzisiro YeNguva-Yakatemerwa Kudya

Nguva-inorambidzwa kudya inogona kuve neakawanda hutano bhenefiti, kusanganisira kurasikirwa uremu, nani moyo hutano uye yakadzika mashuga eropa.

Kuonda

Zvidzidzo zvakati wandei zveyakajairika-huremu uye vanhu vakafutisa vanoregedza kudya kuwindo remaawa manomwe kusvika ku12, vachirondedzera kuonda kusvika 5% pamasvondo e2-4 (, 5,,).

Nekudaro, zvimwe zvidzidzo muyakajairika-huremu vanhu vakashuma hapana kuonda kurasikirwa nekudya windows eakafanana nguva (,).

Kunyangwe kana kwete iwe uchazonzwa kurasikirwa nekuremerwa nenguva-inorambidzwa kudya zvingangoenderana nekuti iwe kana kwete unokwanisa kudya mashoma macalorie mukati mekudya nguva ().

Kana iyi nzira yekudya ikubatsira iwe kudya mashoma macalorie zuva rega rega, inogona kuburitsa uremu nekufamba kwenguva.

Kana izvi zvisiri izvo kwauri, kudya-kwakatemerwa-nguva yekudya kunogona kunge kusiri kwako kwakanyanya kubheja kwekudzikisira uremu.

Hutano Hwemoyo

Zvinhu zvinoverengeka muropa rako zvinogona kukanganisa njodzi yako yechirwere chemwoyo, uye chimwe chezvinhu izvi zvakakosha cholesterol.

"Yakashata" LDL cholesterol inowedzera njodzi yako yechirwere chemwoyo, nepo "yakanaka" HDL cholesterol inoderedza njodzi yako ().

Imwe ongororo yakawana kuti mavhiki mana eakaganhurirwa kudya panguva ye8-awa hwindo rakadzora "yakaipa" LDL cholesterol neinopfuura 10% mune vese varume nevakadzi ().

Nekudaro, kumwe kutsvagurudza uchishandisa hwakareba hwakaenzana hwekudya hwindo hauna kuratidza chero mabhenefiti pane cholesterol mazinga ().

Zvese zvidzidzo zvakashandisa zvakajairika-huremu vakuru, saka izvo zvisingawirirane mhedzisiro zvinogona kunge zvichikonzerwa nekusiyana kwekurema uremu.

Vatori vechikamu pavakarasikirwa nehuremu nekudya-kwakatemerwa kudya, cholesterol yavo yakavandudzwa. Kana vasina kudzikira huremu, haina kusimudzira (,).

Ongororo dzinoverengeka dzakaratidza kuti zvishoma kudya mawindo emaawa gumi nemaviri anogona zvakare kugadzirisa cholesterol.

Muzvidzidzo izvi, "yakaipa" LDL cholesterol yakadzikiswa kusvika pa10-35% kwemavhiki mana muvanhu vakareruka vanhu (,).

Ropa Shuga

Huwandu hweglucose, kana "shuga," muropa rako hwakakosha kune hutano hwako. Kuva neshuga yakawandisa muropa rako kunogona kutungamira kuchirwere cheshuga nekukuvadza zvikamu zvakawanda zvemuviri wako.

Pakazara, mhedzisiro yenguva-inorambidzwa kudya pashuga yeropa haina kunyatso kujeka.

Zvidzidzo zvakati wandei muhuremu-huremu vanhu vakataura kuderedzwa kweshuga yeropa inosvika pamakumi matatu muzana, nepo imwe ongororo yakaratidza kuwedzera kwe20% muropa rehuga (,, 14).

Imwe tsvagurudzo inodikanwa kuti isarudze kana kudya-kwakatemerwa kudya kunogona kuvandudza shuga yeropa.

Pfupiso: Kumwe kutsvagurudza kunoratidza kuti kudya-kwakatemerwa kudya kunogona kutungamira pakurasikirwa nehuremu, kunatsiridza hutano hwemwoyo uye kudzikira shuga yeropa. Nekudaro, hazvisi zvese zvidzidzo zvinobvumirana uye rumwe ruzivo runodiwa.

Maitiro Ekuzviita

Nguva-inorambidzwa kudya iri nyore - ingosarudza imwe nhamba yemaawa panguva yauchazodya ako macalorie zuva rega rega.

Kana iwe uri kushandisa yakatemwa-nguva kudya kudya uye kudzikamisa hutano hwako, huwandu hwemaawa aunotendera iwe kudya hunofanira kunge huri pasi peiyo nhamba yaunotendera.

Semuenzaniso, kana uchigara uchidya chikafu chako chekutanga na8 mangwanani uye uchiramba uchidya kusvika nguva dzepfumbamwe, unodya chikafu chako chose muhwindo remaawa gumi nematanhatu zuva rega rega.

Kuti ushandise kudya-kwakaganhurirwa pakudya, iwe unogona kudzikisa iyi nhamba Semuenzaniso, iwe ungangoda kusarudza kungodya chete mukati mehwindo remaawa 8-9.

Izvi zvinonyatso bvisa chimwe kana zviviri zvekudya kana zvidyiwa zvaunowanzo dya.

Nehurombo, hapana kutsvagisa kwakaringana pakudya-kunorambidzwa kudya kuti uzive kuti inguvai yekudya hwindo iri yakanakisa.

Zvisinei, vanhu vazhinji vanoshandisa mahwindo emaawa 6-10 zuva rega rega.

Nekuti nguva-inorambidzwa kudya inotarisa kana iwe uchidya pane izvo zvaunodya, zvinogona zvakare kusanganiswa nemhando ipi neipi yekudya, senge yakaderera-carb kudya kana kwepamusoro-protein chikafu.

Pfupiso: Nguva-inorambidzwa kudya zviri nyore kuita. Iwe wakangosarudza nguva yenguva yekudya macalorie ako zuva rega rega. Iyi nguva inowanzo kuve maawa 6-10 akareba.

Nguva-Yakatemerwa Kudya Kuwedzera Kuekisesaiza

Kana iwe uchirovedza muviri nguva dzose, unogona kushamisika kuti kudya kwenguva-kunoregererwa kuchakanganisa sei kushanda kwako.

Imwe yevhiki sere-vhiki yakayedza kudya-kwakatemerwa kudya mumajaya akatevera chirongwa chekurema-kudzidzisa.

Yakaona kuti varume vaiita kudya-kwakatemerwa kudya vaikwanisa kuwedzera simba ravo zvakangofanana neboka rinodzora raidya zvakajairika ().

Chidzidzo chakafanana mune varume vakuru vane huremu hwakadzidziswa vachienzanisa nguva-inorambidzwa kudya panguva ye8-awa yekudya hwindo kune yakasarudzika kudya maitiro.

Yakawana kuti varume vachidya macalorie avo mumaawa masere- zuva rega rega vakarasikirwa neinosvika gumi muzana muzana yemafuta emuviri wavo, nepo boka rekutonga risina kurasikirwa nemafuta emuviri (14).

Uyezve, mapoka maviri aya aive nekuvandudzwa kwakafanana musimba uye kutsungirira.

Zvichienderana nezvidzidzo izvi, zvinoita sekunge unogona kurovedza muviri uye kuita fambiro mberi yakanaka uchitevera chirongwa-chakatemerwa kudya chirongwa.

Nekudaro, kutsvagisa kunodiwa mumadzimai uye neavo vanoita kurovedza muviri sekumhanya kana kushambira.

Pfupiso: Kutsvagisa kunoratidza kuti kudya-kwakatemerwa nguva hakukanganisa kugona kwako kurovedza muviri uye kusimba.

Icho Chinokosha

Nguva-inorambidzwa kudya inzira yekudyara inotarisa kana uchidya, kwete pane zvaunodya.

Nekudzikisira kudya kwako kwezuva nezuva kwekudya kwenguva pfupi, zvinogona kuita kuti udye chikafu chidiki uye uremu.

Uyezve, kumwe kutsvagurudza kwakaratidza kuti kudya-kwakatemerwa kudya kunogona kubatsira hutano hwemwoyo uye shuga yeropa, kunyange zvisiri zvidzidzo zvese zvinobvumirana.

Nguva-inorambidzwa kudya haisi yemunhu wese, asi inzira inozivikanwa yekudya iyo iwe yaungade kuyedza iwe pachako.