Ukuzila ukutya okwethutyana kusenokungabi luncedo.

Ukuzila ukutya okwethutyana kusenokungabi luncedo.

Ukuzila ukutya okwethutyana kunciphisa ukutya okutyayo umntu, kodwa kukwanciphisa umyinge wokuzilolonga awenzayo. Ukuzila ukutya okungapheliyo kwandisa ubunzima bokuzivocavoca, njengoko uphando lubonisa ukuba xa i-calorie intake iyancipha kakhulu, nangona ixesha elifutshane, umzimba ulungelelanisa ngokunciphisa inani leekhalori ezisetyenziswa ngexesha lokuzilolonga. iphephancwadi.

Ingcali yezondlo uDavid Clayton, uMhlohli oMkhulu kwiZondlo kunye noNjingalwazi wePhysiology kwiYunivesithi yaseNottingham ubhala ukuba abaninzi abaye bacinga ngokunciphisa umzimba okanye befuna ukutya ukutya okunempilo kwiminyaka embalwa edlulileyo kufuneka bafumane ulwazi malunga nokuzila ukutya okuphakathi.

Ukuzila ukutya okungapheliyo kufumene ukuthandwa kakhulu mva nje, kunye nabaxhasi abaninzi abathi kuncede ukuba banciphise umzimba ngcono kunezinye iindlela zokutya.

Iziphumo ezifanayo

UProfesa Clayton uthi isizathu sokubhenela kunye nokuthandwa kokuzila ukutya okuphakathi njengendlela yokunciphisa umzimba kukuba kulula kwaye iguquguqukayo, njengoko inokulungelelaniswa lula kumntu ngamnye, kwaye ayifuni ukuyeka ukutya okuthile okanye ukubala iikhalori.

Kodwa ngaphandle kokuthandwa kwayo, ukuzila ukutya okwethutyana akunakuba ngcono kunezinye iindlela zokutya xa kufikwa ekunciphiseni ubunzima.

Unjingalwazi uClayton wongezelela ukuba izifundo ezininzi ziye zabonisa ukuba ukuzila ukutya okuphakathi kunenzuzo njengenkqubo yokubala ikhalori xa kuziwa ekulahlekeni kwesisindo, echaza iziphumo zophando lwakutsha nje olulandele abathathi-nxaxheba ngaphezu konyaka.

Iziphumo zikwahambelana neentlobo ezininzi ezahlukeneyo zokuzila ukutya, kubandakanya ukuzila ukutya okwenye imini, apho umntu azila ukutya okanye athintele iikhalori yonke imihla ngokutshintshana, okanye i-5: 2 yokutya, apho umntu utya ngokwesiqhelo iintsuku ezintlanu ngeveki, emva koko uzila ukutya okanye ukunciphisa iikhalori. kangangeentsuku ezimbini kwakunye nokutya izidlo ngokwamaxesha anjengenkqubo ye-16:8 apho ubani afumana zonke izidlo zakhe kwisithuba seeyure ezisibhozo aze azile ukutya kangangeeyure ezili-16.

ecaleni

UNjingalwazi uClayton uchaza ukuba iziphumo zazo naziphi na izifundo azikabonakali ukuba ukuzila ukutya okuphakathi kungcono kunokutya okuqhelekileyo, echaza ukuba ukuzila ukutya okwethutyana kunciphisa ukutya okudliwayo, kodwa kunokuba ne-downside, oko kunciphisa ukutya okudliwayo. ubungakanani bomsebenzi womzimba owenziwayo Wenza ukuba umntu abe nzima ngakumbi ukunyusa imithwalo yomthambo.

Kungakhathaliseki ukuba luhlobo luni lokuzila ukutya okulandelwa ngumntu, xa iikhalori zincitshiswa kakhulu, kwanangexesha elifutshane, umzimba ulungelelanisa ngokunciphisa inani leekhalori ezisetyenziswa ngexesha lokuzilolonga, uNjingalwazi uClayton uthi: Isizathu esiqinisekileyo sokuba oku kwenzeke.

umonakalo kwimpilo

Unjingalwazi uClayton uthi ngelixa amanqanaba asezantsi okusebenza ngokomzimba anokungachaphazeli ukwehla kobunzima, anokuba nezinye iziphumo ezibi zempilo.

Ngokomzekelo, uphando olutshanje malunga nolunye usuku lokuzila ukutya, okanye ukutshintshwa kokuzila ukutya, lufumene ukuba emva kokuba ulawulo lulandelwe kwiiveki ezintathu kuphela, amanqanaba okusebenza ngokomzimba ayancipha kwaye abangele ukulahlekelwa okukhulu kwemisipha xa kuthelekiswa nokutya okukhawulelwe kwikhalori yemihla ngemihla. Isebenza ngaphantsi kunomqobo wekhalori yemihla ngemihla yokulahleka kwamafutha.

ukulahleka kwemisipha

Ubunzima bemisipha bubaluleke kakhulu ngenxa yezizathu ezininzi, kubandakanya ukulawula amanqanaba eswekile yegazi kunye nokuhlala usempilweni njengoko sikhula. Ngoko kungcono ukuphepha ukutya okubangela ukulahleka kwemisipha. Kodwa indibaniselwano yokuzila ukutya kunye neenkqubo zokuzilolonga zinokukunceda ukuba ugcine imisipha ebhityileyo ngelixa ukhuthaza ukulahleka kwamafutha.

Ngoxinzelelo lwegazi kunye nesifo seswekile

Ngelixa ukuzila ukutya okwethutyana kusenokungabi yi-panacea xa kufikwa ekulahlekeni kobunzima, oko akuthethi ukuba akunakuba nezinye izibonelelo zempilo.

Unjingalwazi uClayton ubonisa ukuba uphononongo lwamva nje lwezenzululwazi malunga nokuzila ukutya okukhawulezileyo luphucula uxinzelelo lwegazi kunye novelwano lwe-insulin, oko kukuthi indlela umzimba olawula ngayo iswekile yegazi, kwaye wehlise amanqanaba e-cholesterol ukuya kwinqanaba elifana nokunciphisa iikhalori zemihla ngemihla, kuphawulwa ukuba izifundo ezimbalwa zilandele abathathi-nxaxheba. ixesha elide kuneliqhelekileyo, ngoko ke kunzima ukwazi ukuba ezi ziphumo zilungileyo ziyaqhubeka.

Iwotshi yebhayoloji

Olunye uphando lukwacebisa ukuba indlela yokuzila ukutya ephakathi inokuba ngundoqo ekufumaneni iziphumo ezingcono. Uninzi lwezifundo zibonise iziphumo ezithembisayo ukusuka ekutyeni okuthintelweyo kwangethuba, okubandakanya ukutya zonke iikhalori zosuku ekuqaleni kosuku kunye nokuzila ukudla ngokuhlwa, ngokuqhelekileyo ukusuka kwi-4pm ukuya phambili.

Ukutya kwangethuba emini kulinganisa ukutya kunye nezigqi zendalo ze-circadian zomzimba womntu, okuthetha ukuba izondlo zicutshungulwa ngokufanelekileyo.