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Izvo zvakanaka, zvakashata, uye zvakashata nezvekutsanya kwepakati
Kugara
Haisi chikafu asi zano rinosanganisira kuita nguva yekutsanya mune imwe nguva uyezve kudya chikafu mune yakatarwa nhambo yenguva
Mukubvunzana kwevezvokudya-vezvehutano pane pfungwa yakawana mukurumbira wakadai mumakore maviri apfuura ayo dzimwe nguva inovhara izwi "Chikafu". Uye pfungwa iyi ndiyo kutsanya mukati. Icho hachisi chikafu chakadai asi pachinzvimbo chekudya chinosanganisira kuita nguva yekutsanya mune imwe nguva (kune nzira dzakasiyana) yekuzodya chikafu munguva yakatarwa, sekureva kwaElisa Escorihuela, murapi wezvekudya, murapi wemishonga uye munyori weABC Bienestar blog «Nutrition Classroom».
Google inotsvaga kuti uwane "kutsanya kwekumbopota", "ndeapi mabhenefiti ekutsanya anombopota" uye "maitiro ekudzidzira kutsanya" akawedzera mumakore gumi apfuura, kunyange anga ari mumakore matatu apfuura apo kuwedzera kwekuwedzera yakacherechedzwa, mukati mekupisa kwevakakurumbira avo vakazivisa kutevera nzira iyi yekudya sezvazviri Kourtney Kardashian, Nicole Kidman, Hugh Jackman, Benedict Cumberbatch, Jennifer Aniston o Elsa Pataky. Chaizvo chekupedzisira ichi ndicho chakakurudzira yekupedzisira yekutsvaga muSpain inopindirana nezuva, akatsanangura panguva yekutora chikamu kwake muchirongwa cheterevhizheni "El Hormiguero" kuti iye nemurume wake, Chris Hemsworth vanodzidzira kutsanya kwezuva nezuva kwemaawa gumi nematanhatu, ndiko kuti, izvo zvinozivikanwa sekutsanya kwepakati 16/8, iyo inosanganisira maawa gumi nematanhatu ekutsanya uye kuyamwa chikafu chinowanikwa mumaawa masere asara. Imwe mukana wekuita iyi fomula, sekureva kwenyanzvi Nazaret Pereira, muvambi weNutrition Pereira, anogona kunge ari kudya kwemangwanani uye kudya uye osazodyazve kusvikira zuva rinotevera.
Mhando dzekutsanya kwepakati
Asi kune dzimwe nzira dzekudzidzira kutsanya. Chakareruka chinonzi 12/12, iyo inosanganisira kutsanya kwemaawa gumi nemaviri uye izvo zvinogona kuramba zvichienderera mberi nenguva yekudya kwemanheru (na12 masikati) uye kunonoka, kana kudya kwemangwanani kuchiwanzo kudyiwa kare, nguva yemangwanani (naXNUMX mangwanani).
Imwe nzira yakaoma, sekutsanangurwa naNazaret Pereira, ndiyo kutsanya kwepakati 20/4, mavanodya kudya kwezuva nezuva (zvichitevera fomura "kudya kamwe pazuva") kana kudya kuviri kwakapararira kwenguva yakareba yeawa ina uye iyo nguva yasara yavaizoramba vachitsanya.
Kutsanya kwe 24 maawa, ivo kutsanya pamamwe mazuva uye fomura yakatumidzwa PM5: 2. Yekutanga inosanganisira, sekutsanangura kunoita nyanzvi Elisa Escorihuela, mukushandisa maawa makumi maviri nemana musingadye chikafu uye izvo zvinogona kuitwa, semuenzaniso, kana neMuvhuro muchidya na24: 13 masikati uye musingazodyizve kusvika Chipiri pa nguva imwechete. awa. Uye kutsanya pamamwe mazuva kwaizogadzirirwa kuitiswa kwevhiki uye kwaizosanganisira kutsanya mazuva ese. Iyo 5: 2 yekutsanya yaizove imwe yevhiki yekutsanya maitiro uye yaizosanganisira kudya kwemazuva mashanu nguva nenguva uye maviri acho achideredza simba rekutora kune angangoita 300-500 kcal, 25% yezvinodiwa izvo zvinowanzodiwa nemuviri.
Mhando dzakatsanangurwa ndidzo dzingave dzakakurumbira, asi kune dzimwe nzira dzekutsanya dzapakati nepakati idzo, senge dzakapfuura, dzinofanirwa kuve, sekureva kwenyanzvi, kuongorora nekutonga nenyanzvi yezvokudya.
Ndeapi mabhenefiti ekutsanya epakati?
Masayendisiti anga achidzidza zvekutsanya kwenguva pfupi kwemakumi mashoma emakore, asi dzimwe nzira dzegadziriro iyi yekudya haina kunyatsonzwisiswa. Ongororo ichangoburwa yezvidzidzo nezvenyaya iyi yakaburitswa ne "The New England Journal of Medicine" ikasainwa na neuroscientist Mark Mattson inopedzisa kuti kiyi yezvakanakira fomura iyi ichave iri munzira inonzi shanduko yemagetsi uye kuti ndizvo chaizvo chokwadi chekugara uchichinjana metabolic nyika iyo inogadzira mabhenefiti akanaka ekutsanya kwepakati.
Aya mabhenefiti, sekutsanangurwa kwayakaitwa kuongororwa, angave ane chekuita ne kuvandudzwa kweropa, mukuzorora kwemwoyo, mu mafuta mashoma ekuderedza kudzivirira kufutisa uye kuderedzwa kwekukuvara kwenyamas.
Zvinotarisirwa neongororo iyi ndezvekuti nzira dzekudyisa dzakatemerwa nguva dzinogona kupa mabhenefiti ehutano pasina kusvika maawa makumi maviri nemana ekutsanya kwakazara, fomula ye24 / 16 iri iyo iri nyore kuita. Hazvishamisi kuti kumwe kuongorora kuchangobva kuburitswa mu "Sayenzi" kunoona kuti kutsanya kwemaawa gumi nemana kunogona kutounza mabhenefiti ehutano.
Zvakare, kumwe kuongorora kwechangobva kuitika kwemapepa uye zvinyorwa pamusoro pechinguva uye zvenguva pfupi zvekarori zvinorambidzwa zvinodaidzwa "Mhedzisiro yenguva-inorambidzwa kudya pahuremu hwemuviri uye metabolism. Kuongorora kwakarongeka uye meta-ongororo
Mamwe mabhenefiti akanyorwa mune imwe ongororo iyi ndeayo kunatsiridza insulin senzwi, kudzora BP, kudzikisa mafuta emuviri uye kuwedzera kwetsandanyama. Kunyangwe zvichikosha kujekesa kuti mhedziso yeongororo iyi zvakare ine kurudziro kubva kumasayendisiti anoona kukosha kwekuenderera mberi nekuferefeta nzira dzinoitwa panguva yekutsanya kwekumira kusimbisa kusimba mune yepakati nepakati refu mabhenefiti aya. .
Kutsvakurudza kwakawanda kunodiwa
Mhedzisiro yekuferefetwa uku, zvakadaro, zvinopesana neiyo yeNutrimedia projekiti, yeObservatory yeSainzi Kutaurirana kweDhipatimendi reKutaurirana rePompeu Fabra University, iyo yakaita ongororo yesainzi yechokwadi chekushandiswa kwekutsanya kwekumira kuderedza kana kunatsiridza huremu. hutano.
Chidzidzo ichi chakagumisa kuti, mushure mekuongorora humbowo huripo nhasi, tsika yekutsanya kushoma kana kwepakati kwezvikonzero zvehutano haina chikonzero chesainzi. Pamusoro pezvo, mumushumo wavo vanorangarira kuti Association of Dietitians yeUnited Kingdom neAmerican Institute for Cancer Research zvinowirirana mukuziva kuti, kunyangwe paine mikana yehutano nekutsanya, tsika iyi inogona kukonzeresa migumisiro kutsamwa, kunetsekana kuisa pfungwa, kukanganiswa kwekurara, kupera mvura mumuviri, uye kushomeka kwekudya zvinovaka muviri, uye zvingangoitika mhedzisiro yehutano kwenguva refu hazvizivikanwe.
Ruzivo rwehutano, hwakakosha
Izvo zvinobvumirwa nenyanzvi ndezvekuti kutsanya hakugone uye hakufanirwe kuve chikonzero chekudya zvisina tsarukano kana zvisina hutano, ndiko kuti, kana zvichiitwa zvinofanirwa kuitwa pasi pekutariswa nehunyanzvi uye hazvikurudzirwe kune avo vakatambura kana vari kutambura nekusagadzikana kwekudya kana kusagadzikana kwekudya, kwete kwevana, vakwegura kana vakadzi vane nhumbu.
Chinokosha ndechekuti tsika iyi, kana yakambodzorwa nekurairwa, inosanganisirwa muchikafu chakaringana uye chakasiyana, chakafuma muchero, miriwo, zviyo zvese, nyemba, nzungu nemapuroteni uye mune izvo zvinogadzirwa zvakanyanya, zvine shuga yakawanda uye mafuta akazara.