Zvokudya zvakakurumbira zvinokurudzira kudya zvishoma asi kazhinji. Zvinotendwa kuti zvinobatsira kudzora havi uye uremu. Zvisinei, zvidzidzo zvenguva pfupi yapfuura zvinoratidza zvinopesana - kana tichidya kakawanda, inowedzera njodzi yekufutisa. Saka unodya sei zvakanaka?
Rhythm yemazuva ano inotimanikidza kudya «pakufamba» uye patinokwanisa. Zvakazoitika kuti kudya kana zvichidiwa, tinovhiringidza basa re "biological clock" (circadian rhythms) yemuviri.1. Mhedziso iyi yakasvikwa naGerda Pot, nyanzvi yezvechirwere cheshuga uye sainzi yehutano kubva kuKing's College London. "Maitiro mazhinji ane chekuita nekugaya, metabolism, chido chekudya, zvinoenderana nemitambo ye circadian," anodaro. “Kudya nguva isati yakwana kunowedzera mukana wokuita inonzi metabolic syndrome (musanganiswa wokufutisa, BP uye shuga yakawanda yomuropa), iyo inobatanidzwawo nenjodzi yakawedzerwa yechirwere cheshuga nehosha yemwoyo.”
Kunyange kana iwe uchidya kazhinji uye zvishoma, sezvinokurudzira vazhinji vezvokudya zvinovaka muviri, izvi hazvizokubatsiri kuderedza uremu, pane zvinopesana, zvichabatsira mukufutisa.
Iyo yakajairwa modhi - katatu pazuva - zvakare haibatsire kuderedza uremu kana iwe ukadya yakawandisa-calorie chikafu.
Saka chii chaunofanira kuita?
Nheyo nhatu dzekudya kwakanaka
Gerda Pot nevamwe vake, vadzidza kudya kwakakurumbira, vakasvika pakugumisa kuti kuderedza uremu, zvakakwana kutevera mitemo mitatu. Izvi zvinoda kushanda nesimba. Asi hachisi chinhu chisingagoneki.
Idya nehurongwauye kwete pandakava neminiti yakasununguka. Ita mutemo wekudya kudya kwemangwanani, kwemasikati uye kwekudya panguva imwe chete zuva rega rega. Edza kusadya usati warara uye kudzivirira yakakwira-calorie chikafu uye nekukurumidza macarbohydrates manheru.
Chengetedza macalorie ako. Unofanira kushandisa zvishoma pane zvaunoshandisa. Kana zuva rega rega panguva imwe chete pane pasta uye upfu uye ugare pahofisi zuva rose patafura, izvi hazvizokuponesi kubva kune uremu hwakawandisa. Kudya kwemanheru kunofanira kuva maawa matatu asati avata.
Deredza kudya kwekoriori zuva rose. Vakadzi vakafutisa vaidya macalorie akawanda pakudya kwemangwanani kupfuura pakudya kwemanheru vakaratidzwa kuti vadzikire uremu nekukurumidza uye kuchengetedza huwandu hweshuga muropa.
Kudya kwakakwana panguva imwe chete kuri nani pane kugara uchidya panguva dzakasiyana dzezuva
Kudya kwakakwana panguva imwe chete kuri nani pane kugara uchidya panguva dzakasiyana dzezuva, saka kukosha kwekudya kwemhuri kwemangwanani, kwemasikati uye kwemanheru hakugone kurerutswa - zvinobatsira kudzidzisa vana kudya panguva yakatarwa.2.
Mune dzimwe nyika, tsika iyi inoiswa pasi netsika pachayo. MuFrance, Spain, Greece, Italy, kudya kwemasikati kunonyanya kukosha, izvo zvinowanzoitika nemhuri kana shamwari. VaFrench vanowanzo cherechedza kudya katatu pazuva. Asi vagari vemuUK vanowanzo svetuka chikafu chenguva dzose, vachichitsiva nezvigadzirwa zvakagadzirirwa uye chikafu chinokurumidza.
Panguva imwecheteyo, kune veBritish neAmerica, kazhinji, kuwanda kwemakoriyori anopedzwa kunowedzera mukati mezuva (chikafu chemangwanani uye kudya kwemanheru). MuFrance, mamiriro ezvinhu anopesana akave akaitika kare, asi mumakore achangopfuura mamiriro acho akachinja - kakawanda maFrench anofarira kudya kwepamusoro-calori, iyo ine simba rakaipa pahuwandu. Saka tsumo "Idya kudya kwemangwanani iwe pachako, kugovera kudya kwemasikati neshamwari, uye kupa kudya kwemanheru kumuvengi" zvichiri kukosha.
1 G. Pot nevamwe. "Chrono-nutrition: Ongororo yehuchapupu huripo kubva kune zvidzidzo zvekucherechedza pamusoro pemaitiro epasi rose munguva-yezuva rekudya kwesimba uye kushamwaridzana kwayo nekufutisa," Proceedings of the Nutrition Society, June 2016.
2 G. Pot nevamwe. "Kusagadzikana kwekudya uye cardio-metabolic mhedzisiro: mhedzisiro kubva pakuongorora uye kupindira zvidzidzo," Proceedings of the Nutrition Society, June 2016.