Kudya usati warara uye kufutisa

Kudya usati warara uye kufutisa

Kudya tisati tarara inyaya inokakavadzana, sekufunga kwakajairika ndeyekuti hatifanire kunonoka kudya, nekuti zvinogona kukonzera uremu. Maonero aya anokonzerwa nekufungidzira kuti muviri hauna nguva yekugaya chikafu usati warara, izvo zvinogona kureva kuti panzvimbo yekuishandisa sesimba inochengetwa semafuta, Live Science yakashuma.

kuderedza metabolism

Paunorara, metabolism yako inogona kuderera ne10% kusvika ku15% pasi penguva yako yokumuka, anodaro chiremba wezvokudya Dr. Melissa Burst, mutauriri weAcademy of Nutrition and Nutritional Sciences. Kuti muviri ubatsire kugaya zvokudya, unogona kurega kudya kwamaawa maviri kana matatu usati warara, uye iva nechokwadi chokuti zvokudya zvakakwana zvadyiwa mukati mezuva uye kuti munhu wacho anonzwa akaguta uye aguta.”

kugaya

Asi maererano naSine Svanfeldt, nyanzvi yezvokudya zvakanyoreswa, “Patinodya, miviri yedu inogaya uye inonwisa simba nezvokudya zvinobva muzvokudya,” saka kudya zvokudya zvakawanda tisati tarara kunogona kukonzera kugumbuka kwomudumbu pamwe chete nokudzongonyedza kutenderera kwomuviri, kusingadzoreki. zvinokanganisa kurara kwedu."

Huwandu uye mhando

Zvose zvinoenderana nerudzi uye chiyero chezvokudya zvinodyiwa vasati varara kana zvasvika pakuwedzerwa uremu, Svanfeldt anoti, achitsanangura kuti muviri "unowedzera uremu apo macalorie akawanda anodyiwa kupfuura anopiswa kwenguva yakati. Kunyange pakurara, macalorie anopiswa, ayo anochinjwa kuva simba rinotsigira nhengo dzomuviri, mashandiro uye matishu, kunyange zvazvo chokwadi muviri uchipisa macalorie kakawanda kana takamuka uye tichishingaira.”

Svanfeldt anoti: "Haisi chete nguva yaunodya, asi kuti yakawanda sei uye rudzii rwechikafu," anodaro Svanfeldt. "Zvokudya zvine mafuta uye zvakakangwa uye kudya zvakanyanya kana kukurumidza kunogona kukonzera kushushikana kwemudumbu pamwe neacid reflux." “

Anowedzera kuti kuwedzera uremu kubva pakudya musati mavata kunogona kukonzerwa nevamwe vanhu vanodya zvokudya zvine simba-dense, zvishoma-zvinovaka muviri pakati pehusiku, izvo zvinogona kutungamirira kuwedzera simba rekudya uye kufutisa, maererano nekutsvakurudza kwakabudiswa muNutrition Reviews. Dzimwe fundo dzinokarakadza kuti kunonoka kudya nguva dzose kunogona kutungamirira kuBP, cholesterol, uye kuwedzera uremu. Asi chimiro chemiviri chinosiyana kubva kune mumwe uye chimwe nechimwe chinoshanda nenzira dzakasiyana.

Makabhohaidhiretsi uye shuga

Mhedzisiro yetsvagiridzo, yakabudiswa mumagazini yeObesity, inoratidza kuti avo vanodya chikafu chikuru chave pedyo nekurara vanowanzorega kudya kwemangwanani nekuti vanenge vachiri vakaguta, uye vanogonawo kuve vakafuta. Sekureva kwaBurst, "Zvichida kudya chikafu chine carbohydrate panguva yekurara kuchaita kuti muviri uichengete semafuta kwete sehuni nekukurumidza," nekuti insulin inokwira, ichiratidzira muviri kuti uchengete mafuta ekuchengetedza simba. Burst anotsanangura kuti chinhu chakaipisisa kudya nguva yapera usati warara ndechipi chikafu chine shuga kana mafuta akawanda, izvo zvine mhedzisiro yakafanana pamazinga e insulin.

sarudzo dzakakodzera

Burst inotaura kuti hapana migumisiro yakaipa chero bedzi munhu achidya snack muhuwandu hwakakodzera asati avata, achisimbisa kuti "kudya zvokudya zvakakura zvakanyanya pedyo nekurara kunogona kutungamirira kuoma kurara."

"Kana iwe ukadya usati warara, sarudza chikafu chidiki manheru chine fiber uye mapuroteni akadai seapuro uye 1-2 maspuni enzungu ruomba," Burst anowedzera. Fibre inobatsira kunonoka kukwira kweglucose mushure mekudya, uye mapuroteni anobatsira kugadzirisa tsandanyama uye kupora. "

kurara kunaka

"Kana yava nguva yekurara, haisi pfungwa yakanaka yekudya chero chikafu nokuti rhythm yako ye circadian ichava, chaizvoizvo, kuvhara hurongwa hwako hwekudya usiku hwose," anodaro neuroscientist, nyanzvi yezvepfungwa uye nyanzvi yekurara Dr. Lindsey Browning. Izvi zvinoreva kuti kudya kana muviri wako uchifunga kuti unofanira kurara hakubatsiri uye zvinogona kukonzera nyaya dzekugaya uye kunetseka kurara. Maonero aBrowning anoita seanotsigirwa nehumbowo hwesainzi, kusanganisira zvakabuda muongororo ya2020 yakaburitswa muInternational Journal yeEnvironment Research uye Public Health.

Chidzidzo chacho chakawana kuti nguva yekudya kwekudya inogona kuva nemigumisiro inokosha pamaitiro ekurara. Tsvakurudzo yakaongorora data yevatori vechikamu kubva kuvadzidzi vekoroji uye nguva yekudya kwemanheru, iyo yakagadzirirwa mukati maawa matatu ekurara, uye yakagumisa kuti kudya gare gare kwaiva "chinogona kukonzera njodzi yekumuka kweusiku uye kurara kusina kunaka."

"Iyo circadian rhythm inokanganisa hurongwa hwekudya, nekudzora kugadzirwa kwema enzymes ekudya, iro basa rinokosha," anodaro Browning. Zvinoreva kuti muviri hausati wagadzirira kugaya zvokudya usiku paunofunga kuti unofanira kunge wakarara.”

Anotsanangura kuti “kunonoka kudya, kana kuti kunyange pakati pousiku, kunogona kukonzera kuvhiringika kunonzi circadian rhythm, sezvo muviri unofunga kuti unofanira kumuka, nokudaro munhu anogona kuva nechinetso chokurara. Zvichakadaro, kana munhu akarara nenzara, anogona kuedza kurara nekuti muviri wake unoshaya zororo nekuti anenge aine nzara. Kana munhu akadya nguva yakawandisa [anonoka, asati arara chaipo], angatanga kusadya zvakanaka uye anotamburira kurara zvakanaka.”

Oats uye zvigadzirwa zvemukaka

Kunyange zvazvo nyanzvi dzichiita sedzisingawirirani kuti kudya usati warara chinhu chakaipa here kana kuti chinhu chakanaka, zvinofanira kuzivikanwa kuti kune zvakawanda zvekudya zvinogona kukubatsira kurara nekuti zvine zvimwe zvinokurudzira kurara, zvinovaka muviri, uye antioxidants. sehove dzine mafuta sesaumoni yakapfuma.NeOmega-3 neVitamin D, miviri miviri inovaka muviri inogadzirisa hormone yekufara serotonin, iyo inoitawo kuti munhu arare zvine hutano. Oats ine amino acid tryptophan, iyo inobatsira kune melatonin nzira uye inosimudzira kurara kwakanaka. Zvokudya zvine calcium uye magnesium, zvakadai sezvigadzirwa zvemukaka, zvinogonawo kukurudzira kurara.

"Kuva nechikafu chidiki chekurara chine mbiya diki yeoatmeal kunopa makabhohaidhiretsi akaomarara, zvinoreva kunonoka-kuburitsa simba panguva yehusiku, uye zvigadzirwa zvemukaka zvine tryptophan, iyo inowedzera kugadzirwa kwehomoni yekurara," Browning anodaro.

turkey sandwich

Browning anowedzera kuti "chimwe chikafu chenguva yekurara isangweji reTurkey nechingwa chebrown, [chinogona kuwedzera kunaka kwekurara] nekuti turkey ine tryptophan yakawanda," achikurudzira kuti usadya chero chikafu chine mafuta usati warara nekuti zvinogona kunetsa kugaya uye kugaya. kunokonzera kusadya zvakanaka, uye kudya zvokudya zvakapfuma neshuga tisati tarara kuchabudisa simba rakawanda nokukurumidza, zvichiita kuti munhu ave akasvinura pane kumubatsira kuti asununguke.”