Inguvai chaiyo yaunofanira kurega kudya kwezuva yakakakavadzana kwenguva yakati.
Zvinhu zvakawanda zvinopesvedzera kana munhu amira kudya, sekuda kudya, tsika, tsika, marongero ebasa, zvaanoda uye magariro evanhu.
Chinonyanya kunetsa vanhu vakawanda ndechekuti kunonoka kudya kunogona kuita kuti uremu uwedzere. Munhu wose ane maonero pamusoro penguva yakanakisisa yekurega kudya, asi unogona kushamisika kana izvi zvichibva pakutsvakurudza kwesayenzi.
Zviri mukati
Ichi chinyorwa chinotarisa nguva yakanakisisa yekurega kudya uye hutano hwehutano hwekudya kunonoka kwezuva.
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Ndeipi nguva inokurudzirwa kurega kudya?
Vanhu vazhinji vanonetseka pamusoro pekufanira kurega kudya usiku nekuda kwekufunga kuti kudya pakati pehusiku kunotungamirira kune uremu.
Zvakanyatsosimbiswa kuti kudya zvakanyanya kupfuura zvinodiwa nemuviri wako kunobatsira pakurema. Saka, kana iwe ukadya zvakanyanya pakati pehusiku kuwedzera kune yako yenguva dzose kudya, iwe uri panjodzi yekuwedzera uremu ().
Munguva pfupi yapfuura, tsvagiridzo yakaongorora nguva yekudya uye nemhedzisiro yayo pahutano ().
Izvi zvinoreva kuti zvingasava izvo zvaunodya chete, asiwo kana iwe uchidya zvinokanganisa uremu hwako uye hutano.
Kunyange zvazvo pasina nguva yakatarwa yekurega kudya usiku, nzira dzakasiyana-siyana dzinotsanangurwa pasi apa dzinogona kukubatsira kuwana nguva inoshanda kwauri.
Circadian rhythm
Iyo 24-awa yemuviri wachi, inozivikanwawo se, inogona kukanganisa nguva yakanakisa yekudya zvichibva pamhedzisiro yayo panzara, kunyura kwemuviri, insulin senitivity uye metabolism (, , ).
Kuti uenderane newachi yemuviri wako, hwindo rekudyisa rinokurudzirwa i8 kusvika maawa gumi nemaviri kana mashoma pazuva, mukati memasikati. Kudya kunze kwehwindo iri kunogona kuita kuti muviri wako ugadzirise macalorie zvishoma, izvo zvinogona kuita kuti uremu huwedzere ().
Imwe ongororo yakawana kuti mbeva padzakadyiswa chikafu chine mafuta akawandisa maererano nerhythm yavo yecircadian, vaive nehuremu hwakaderera pane mbeva dzaidyisa chikafu chine mafuta akawanda kunze kwecircadian rhythm ().
Uyezve, kudya anopfuura maawa gumi nemaviri pazuva kunogona kuwedzera njodzi yako yekufutisa, chirwere cheshuga, uye chirwere chemoyo ().
Muchidzidzo chidiki chevarume 8 vane , kudya mukati meawa matanhatu pakati pe6 am uye 8 pm zvakakonzera kuvandudzwa kweshuga yeropa, BP, uye kudya ().
Mune imwe ongororo, kutsanya mazinga ehuga eropa muvanhu vakuru vane prediabetes aive akaderera pavakadya muhwindo re8 am kusvika 17 p.m. kupfuura pakati pe12 p.m. uye 21 p.m. ().
Izvi zvingava chikonzero nei vashandi vekuchinja - vane maawa angangoita asina kujairika - vangave vari panjodzi huru yezvirwere zvisingaperi senge cholesterol yakakwira uye chirwere cheshuga. Zvisinei, mashoko aya haasi ekupedzisira (,,,,,,).
Zvisinei, iyo inobatanidzwa yakawedzera njodzi yechirwere chisingaperi inogona kunge yakakonzerwa nekubatanidzwa kwehutano husina kunaka hwekurara, kudya kusina kujairika, nezvimwe zvinhu ().
Kutsanya kwekutsanya
Kutsanya kwepakati kunosanganisira kudya mukati meimwe hwindo - kazhinji maawa masere kusvika gumi nemaviri - chero nguva yezuva. Saka, inosiyana zvishoma kubva pakudya zvichienderana newachi yemuviri wako.
Kutsanya kwepakati kwakabatanidzwa nekuvandudzwa kweshuga yeropa, cholesterol, mafuta emuviri, uye kuzvimba ().
Vazhinji vanokurudzira kurega kudya kwemangwanani uye kudya kwakawanda kwekudya kwako gare gare muzuva (, , ).
Zvisinei, zvimwe zvidzidzo zvinocherechedza kuti kudya kudya kwemangwanani kwakakura uye kuduku kwemanheru kunogona kutungamirira kune zviri nani kutonga shuga yeropa, kuderera kwemafuta emuviri, uye kuderera kwenzara (, ).
kusvika kumaawa e12 kana zvishoma zvinogona kuderedza kusvuta kusina pfungwa, nokudaro kuderedza kudya kwako kwekoriori uye kudzivirira kuwedzera uremu ().
Summary
Tsvakurudzo pamusoro penguva yakanakisisa yekurega kudya kweusiku inosanganiswa. Nepo zvimwe zvidzidzo zvinoshandisa kutsanya kwepakati segwara renguva dzekudya, vamwe vanotenda kuti kudya zvinoenderana newachi yemuviri wako ndiyo sarudzo yakanyanya kunaka.
Migumisiro yekudya pakati pehusiku
Kudya pakati pehusiku kunogona kukanganisa uremu hwako, njodzi yechirwere, acid reflux, uye sarudzo dzekudya. Nekudaro, ramba uchifunga kuti kumwe kutsvagisa kunodiwa mune imwe neimwe yenzvimbo idzi.
Kuwedzera uremu
Nepo vanhu vazhinji vachinetsekana kuti kudya kunonoka kunogona kuita kuti uremu uwedzere, tsvakiridzo haina kukwana.
Imwe dzidziso inogona kutsigira chirevo ichi ipfungwa yekuti kugona kwemuviri wako kupisa chikafu chaunodya - chinonziwo chikafu-chinokonzerwa - chinosiyana zuva rese. Iyo yakakwirira mangwanani uye yakaderera manheru ().
Kudzikamisa kudya kwako pakati pehusiku kunogonawo kutungamirira zvisina kunanga mukurasikirwa, nekudaro kudzivirira kuwedzera uremu ().
Kunyange zvakadaro, kutsvakurudza kwakawanda kunodiwa.
Metabolic chirwere
Ongororo dzakawanda dzinoratidza kuti kudya kunonoka kana panguva yewindo rekudya rakakura kunogona kuwedzera njodzi yako ye (,,,,,).
Metabolic syndrome iboka remamiriro ezvinhu anosanganisira insulin kuramba, kufutisa, kukwira kweropa uye ().
Imwe ongororo yakaongorora metabolic mhedzisiro yekunonoka kudya kwemanheru (21 pm) zvichienderana nekudya kwemanheru (18pm) muvakuru makumi maviri. Kudya kudya kwemanheru kwakakonzera kuwedzera kweshuga yeropa mangwanani akatevera uye kuderera kwemafuta ezvokudya, zvichienzaniswa nekudya kudya kwemanheru ().
Nokufamba kwenguva, izvi zvinogona kukonzera kufutisa.
Reflux
Zvichienderana nehukuru uye kunaka kwekudya, kudya kunonoka kunogona kuwedzera njodzi yako yeasidhi reflux, kunyanya kana iwe ukaenda kunorara mushure mekudya ().
Reflux inoitika apo asidhi mudumbu inotanga kutsamwisa gumbo. Mukufamba kwenguva, inogona kukonzera (GERD) ().
Muchidzidzo chekuenzanisa migumisiro yekudya kwe18 masikati kusvika ku21 masikati muvanhu vakuru vane utano hwakanaka, kudya kwemanheru kwekutanga kwakaratidzwa kuderedza ().
Kusarudzwa kwezvokudya zvakashata
Kudya gare gare muzuva kunogona kuita kuti uwedzere kudya kana kusarudza zvokudya zvinokurumidza uye zviri nyore zvingave zvisina kunaka, zvakadai semachipisi, zvihwitsi, kana (,).
Chokwadi, muchidzidzo chevanhu 104 vakafuta, 45% vakasarudza masiwiti sekudya kwavo kwesarudzo manheru uye husiku ().
Uyezve, kusadya zvakakwana zuva rose kunogona kukonzera kudyisa usiku. Imwe ongororo yakaratidza kuti avo vaidya zvishoma pane avhareji yeavhareji katatu pazuva vainzwa kushoma kuguta pane avo vaidya katatu kana kupfuura kudya ().
Kusarudza zvidiki zvekudya zvinogonawo kuwedzera chido chako chekudya ().
Muchidzidzo chevarume makumi matatu nevashanu vane kufutisa, avo vaidya chikafu chakanyanya muprotein uye fiber vaive nechido chakaderera chekudya ().
Summary
Kudya pakati pehusiku kunogona kutungamirira ku acid reflux uye kukanganisa hutungamiri hweshuga yeropa, kuwedzera kweropa uye uremu. Izvi zvinogona kunge zvichikonzerwa nezvakawanda zvakaita sekusarudzwa kwechikafu kwakashata.
Chinonyanya kukosha
Kunyangwe kumwe kutsvagisa kunoratidza kuti muviri wako unogona kugadzira chikafu zvakasiyana masikati nehusiku, hapana kubvumirana kwesainzi nezvenguva yakanaka yekuita kudaro.
Humwe humbowo hunoratidza kuti kudya kunonoka kunogona kukanganisa huremu uye metabolic njodzi zvinhu. Nekudaro, kunaka uye huwandu hwekudya kwako kwakakosha zvakaenzana.
Nguva yakanakisisa yokurega kudya ingatsamira pane zvaunoda iwe pachako, pamwe chete nezvimwe zvinhu zvakadai sebasa, uye tsika dzetsika.