Ngokuchanekileyo ixesha omele uyeke ukutya ngalo usuku kuye kwaxoxwa ngalo ixesha elithile.
Zininzi izinto eziphembelela xa umntu eyeka ukutya, njengokufuna ukutya, imikhwa, inkcubeko, ixesha lomsebenzi, izinto azikhethayo kunye neendawo ahlala kuzo.
Eyona nto ixhalabisa abantu kukuba ukutya emva kwexesha kunokuba negalelo ekutyebeni. Wonke umntu unombono ngexesha elifanelekileyo lokuyeka ukutya, kodwa unokuzibuza ukuba oku kusekelwe kuphando lwesayensi.
Uluhlu lwangaphakathi
Eli nqaku lijonge elona xesha lilungileyo lokuyeka ukutya kunye nemiphumo yempilo yokutya emva kwexesha.
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Kucetyiswa nini ukuyeka ukutya?
Abantu abaninzi banenkxalabo malunga nokuba kufuneka bayeke nini ukutya ebusuku ngenxa yembono yokuba ukutya ebusuku kukhokelela ekuzuzeni ubunzima.
Kufunyaniswe ukuba ukutya ngaphezu kokuba umzimba wakho udinga igalelo ekufumaneni ubunzima. Ke, ukuba utya kakhulu ebusuku ukongeza kwizidlo zakho eziqhelekileyo, usengozini yokufumana ubunzima ().
Kutshanje, uphando luye lwavavanya ixesha lokutya kunye neziphumo zalo kwimpilo ().
Oku kuthetha ukuba ayinakuba yinto oyidlayo kuphela, kodwa naxa usitya okuchaphazela ubunzima kunye nempilo yakho.
Nangona kungekho xesha limiselweyo lokuyeka ukutya ebusuku, iindlela ezahlukeneyo ezichazwe ngezantsi zinokukunceda ufumane ixesha elisebenzayo kuwe.
Isingqisho seCircadian
Iwotshi yomzimba yeeyure ezingama-24, ekwabizwa ngokuba, inokuphembelela elona xesha lilungileyo lokutya ngokweempembelelo zayo kwindlala, ukufunxa izondlo, ukuva i-insulin kunye nemetabolism (,,).
Ukuhambelana newotshi yomzimba wakho, iwindow yokondla ecetyiswayo yi-8 kwiiyure ze-12 okanye ngaphantsi ngosuku, ngexesha lemini. Ukutya ngaphandle kwale festile kunokubangela ukuba umzimba wakho usebenze ngeekhalori ngokufanelekileyo, ezinokuthi zibe negalelo ekufumaneni ubunzima ().
Olunye uphononongo lwafumanisa ukuba xa iimpuku zityiswa ukutya okunamafutha aphezulu ngokwesigqi sazo se-circadian, zazinobunzima obungaphantsi kakhulu kuneempuku ezondla ukutya okunamafutha aphezulu ngaphandle kwesigqi sazo se-circadian ().
Ukongezelela, ukutya ngaphezu kweeyure ezili-12 ngosuku kunokwandisa umngcipheko wokutyeba, isifo seswekile, nesifo sentliziyo ().
Kuphononongo oluncinci lwamadoda ayi-8, ukutya kwiiyure ze-6 phakathi kwe-8am kunye ne-14pm kukhokelele ekuphuculeni iswekile yegazi, uxinzelelo lwegazi kunye nomdla wokutya ().
Kwesinye isifundo, amanqanaba eshukela egazi ngokukhawuleza kubantu abadala abane-prediabetes ayephantsi xa bedla kwifestile ye-8 ukuya kwi-17 ntambama kunokuba phakathi kwe-12 kunye ne-21 ntambama ().
Oku kusenokuba kutheni abasebenzi beshifti - abamaxesha abo anokuthi angabikho rhoqo - banokuba semngciphekweni omkhulu wezigulo ezingapheliyo ezifana ne-cholesterol ephezulu kunye nesifo seswekile. Nangona kunjalo, ezi nkcazo azigqibekanga (,,,,,,).
Nangona kunjalo, ukonyuka komngcipheko wesifo esingapheliyo kunokubangelwa yindibaniselwano yokungalali kakuhle, ukutya okungaqhelekanga kunye nezinye izinto ().
Ukuzila ukutya okwethutyana
Ukuzila ukutya okwethutyana kubandakanya ukutya ngaphakathi kwefestile ethile - rhoqo kwiiyure ezisi-8 ukuya kwezili-12 - nangaliphi na ixesha losuku. Ke, yohluka kancinci ekutyeni okusekwe kwiwotshi yomzimba wakho.
Ukuzila ukutya okungapheliyo kuye kwadibaniswa namanqanaba aphuculweyo eswekile yegazi, i-cholesterol, amafutha omzimba, kunye nokuvuvukala ().
Abaninzi bacebisa ukweqa isidlo sakusasa kunye nokutya okuninzi kokutya kwakho kamva ngosuku (, , ).
Nangona kunjalo, ezinye izifundo ziphawula ukuba ukutya isidlo sakusasa esikhulu kunye nesidlo sangokuhlwa esincinci kunokukhokelela ekulawuleni iswekile yegazi, ukunciphisa amafutha omzimba, kunye nokunciphisa amanqanaba endlala (, ).
ukuya kwiiyure ze-12 okanye ngaphantsi kunokunciphisa i-snacking engenangqondo, ngaloo ndlela unciphisa ukuthathwa kwakho kwekhalori kunye nokuthintela ukuzuza ubunzima ().
isishwankathelo
Uphando malunga nexesha elifanelekileyo lokuyeka ukutya ebusuku luxutywe. Ngelixa ezinye izifundo zisebenzisa ukuzila ukutya okwethutyana njengesikhokelo samaxesha okutya, abanye bakholelwa ukuba ukutya ngokwewotshi yakho lolona khetho lulungileyo.
Iziphumo zokutya ebusuku kakhulu
Ukutya ebusuku kakhulu kunokuchaphazela ubunzima bakho, umngcipheko wesifo, i-acid reflux, kunye nokukhetha ukutya. Nangona kunjalo, khumbula ukuba uphando oluninzi luyafuneka kwindawo nganye kwezi.
Ukutyeba kwakho
Ngelixa abantu abaninzi bexhalabele ukuba ukutya emva kwexesha kunokuba negalelo ekufumaneni ubunzima, uphando alugqibeki.
Enye ithiyori enokuthi ixhase eli bango luluvo lokuba amandla omzimba wakho okutshisa ukutya okutyayo – okukwabizwa ngokuba kukutya okubangelwa kukutya – kuyahluka imini yonke. Iphezulu kusasa kwaye iphantsi ngokuhlwa ().
Ukunciphisa ukutya kwakho ebusuku kunokukhokelela ngokungathanga ngqo ekunciphiseni ubunzima, ngaloo ndlela kuthintele ukufumana ubunzima ().
Sekunjalo, uphando olungakumbi luyafuneka.
Isifo seMetabolic syndrome
Izifundo ezininzi zibonisa ukuba ukutya emva kwexesha okanye ngexesha lokutya okubanzi kunokunyusa umngcipheko wakho (,,,,,).
I-Metabolic syndrome liqela leemeko ezibandakanya ukumelana ne-insulin, ukukhuluphala, uxinzelelo lwegazi oluphezulu kunye ().
Olunye uphononongo luphonononge iziphumo zemetabolism yesidlo sangokuhlwa (21pm) ngokuchasene nesidlo sangokuhlwa (18pm) kubantu abadala abangama-20. Ukutya isidlo sangokuhlwa kubangele amanqanaba aphezulu eswekile yegazi ngentsasa elandelayo kunye nokuncipha kokuqhekeka kwamafutha okutya, xa kuthelekiswa nokutya isidlo sangokuhlwa sesiqhelo ().
Ekuhambeni kwexesha, oku kunokubangela ukutyeba ngokugqithiseleyo.
I-Reflux
Ngokuxhomekeke kubukhulu kunye nomgangatho wesidlo, ukutya emva kwexesha kunokunyusa umngcipheko we-asidi reflux, ngakumbi ukuba ulala ngokukhawuleza emva kokutya ().
I-Reflux yenzeka xa i-asidi esiswini iqala ukucaphukisa i-esophageal lining. Ngexesha elide, kunokubangela (GERD) ().
Kuphononongo oluthelekisa imiphumo yesidlo se-18 kwisidlo se-21 kwisidlo kubantu abadala abanempilo, isidlo sakusihlwa saboniswa ukunciphisa ().
Ukhetho olubi lokutya
Ukutya kamva emini kunokubangela ukuba utye kakhulu okanye ukhethe ukutya okukhawulezayo nokulula okusenokungabi nampilo, okufana neetshiphusi, iilekese, okanye (,).
Enyanisweni, kuphononongo lwabantu abatyebe kakhulu abayi-104, i-45% yakhetha iilekese njenge-snack yabo yokuzikhethela ngokuhlwa nasebusuku ().
Ukongeza, ukungatyi ngokwaneleyo imini yonke kunokukhokelela ekutyeni kakhulu ebusuku. Olunye uphononongo lubonise ukuba abo batya ukutya okungaphantsi komndilili wezidlo ezithathu ngosuku baziva bengahluthi kakhulu kunabo batya izidlo ezithathu nangaphezulu ().
Ukukhetha ukutya okuncinci kunokwandisa umnqweno wakho wokutya ().
Kuphononongo lwamadoda angama-35 atyebe kakhulu, abo batya ukutya okuneprotheyini ephezulu kunye nefiber babenomnqweno ophantsi wokutya ().
isishwankathelo
Ukutya ebusuku kakhulu kunokukhokelela kwi-acid reflux kwaye kuchaphazele kakubi ulawulo lweswekile yegazi, uxinzelelo lwegazi kunye nobunzima. Oku kunokubangelwa yimiba emininzi efana nokungakhethi kakuhle ukutya.
Umgca osezantsi
Nangona uphando oluthile lubonisa ukuba umzimba wakho unokumetabolza ukutya ngokwahlukileyo emini nasebusuku, akukho mvumelwano yesayensi malunga nexesha elifanelekileyo lokwenza oko.
Obunye ubungqina bubonisa ukuba ukutya emva kwexesha kunokuba nefuthe elibi kubunzima bobunzima kunye nemiba yomngcipheko we-metabolic. Nangona kunjalo, umgangatho kunye nobungakanani bezidlo zakho zibaluleke ngokulinganayo.
Elona xesha lilungileyo lokuyeka ukutya linokuxhomekeka kwizinto ozikhethayo, kwanezinye izinto ezinjengomsebenzi kunye nezithethe.