“Ukudla kwasekuseni kuwukudla okubaluleke kakhulu kosuku.” Phakathi kwezinkulumo ezigugile zabazali abakhathalelayo, lokhu kufana nokwakudala njengokuthi “uSanta Claus akaziniki izingane ezingaziphathi kahle amathoyizi.” Ngenxa yalokho, abaningi bakhula benombono wokuthi ukweqa ukudla kwasekuseni akunampilo neze. Ngesikhathi esifanayo, ucwaningo lubonisa ukuthi e-UK kuphela izingxenye ezimbili kwezintathu zabantu abadala zidla ukudla kwasekuseni njalo, futhi eMelika - izingxenye ezintathu kwezine.
Ngokwesiko kunenkolelo yokuthi ukudla kwasekuseni kuyadingeka ukuze umzimba wondliwe ngemva kokulala, lapho engatholanga khona ukudla.
“Umzimba usebenzisa amandla amaningi okugodla ukuze ukhule futhi ulungise ngokushesha,” kuchaza isazi sokudla okunomsoco uSarah Elder. “Ukudla ukudla kwasekuseni okunomsoco kusiza ukukhulisa amandla futhi kugcwalise izitolo zamaprotheni ne-calcium ezisetshenziswa ebusuku.”
Kodwa futhi kukhona impikiswano mayelana nokuthi ibhulakufesi kufanele yini libe phezulu ohlwini lokudla. Kunokukhathazeka mayelana nokuqukethwe ushukela okusanhlamvu kanye nokubandakanyeka kwemboni yokudla ocwaningweni ngalesi sihloko - futhi esinye isifundiswa size sithi ukudla kwasekuseni “kuyingozi.”
Ngakho liyini iqiniso? Ingabe ibhulakufesi libalulekile ukuqala usuku… noma enye nje igimmick yokumaketha?
Isici esicwaningwe kakhulu sesidlo sasekuseni (kanye nokweqa isidlo sasekuseni) ukuhlotshaniswa kwakho nokukhuluphala. Ososayensi banemibono eyahlukene yokuthi kungani lokhu kuxhumana kukhona.
Kolunye ucwaningo lwase-US olwahlaziya idatha yezempilo kubantu abangu-50 eminyakeni eyisikhombisa, abacwaningi bathola ukuthi labo abadla isidlo sasekuseni njengesidlo sabo esikhulu sosuku kungenzeka ukuthi babe ne-low body mass index (BMI) kunalabo abadla kakhulu emini. noma isidlo sakusihlwa. Abacwaningi bathi ukudla kwasekuseni kusiza ukukhulisa ukusutha, ukunciphisa amakhalori nsuku zonke, futhi kuthuthukise izinga lokudla okunempilo, njengoba ukudla ngokuvamile okudliwa ngesikhathi sasekuseni kuvame ukuba ne-fibre nemisoco.
Kodwa njengakunoma yiluphi ucwaningo olunjalo, akucaci ukuthi ibhulakufesi ngokwalo libe nomthelela yini kulesi simo, noma ukuthi abantu abeqayo babevele bakhuluphale kakhulu ekuqaleni.
Ukuze kutholwe, kwenziwa ucwaningo lapho abesifazane abakhuluphele abangu-52 bebambe iqhaza ohlelweni lokunciphisa umzimba lwamasonto angu-12. Wonke umuntu udle inani elifanayo lama-kilojoule usuku lonke, kodwa uhhafu udle ukudla kwasekuseni kanti enye ayidlanga.
Kwatholakala ukuthi imbangela yokulahlekelwa isisindo akuyona ukudla kwasekuseni, kodwa ushintsho esimisweni sansuku zonke. Abesifazane ababike ngaphambi kocwaningo ukuthi bavame ukudla isidlo sasekuseni balahlekelwa ngu-8,9 kg lapho beyeka ukudla kwasekuseni; ngesikhathi esifanayo, abahlanganyeli ababedla isidlo sasekuseni balahlekelwa ngu-6,2 kg. Phakathi kwalabo abavamise ukweqa ukudla kwasekuseni, labo abaqala ukusidla behle ngo-7,7 kg, kanti labo abaqhubeka nokugeja isidlo sasekuseni balahlekelwa ngu-6 kg.
Uma ukudla kwasekuseni kukodwa akusona isiqinisekiso sokuncipha kwesisindo, kungani kunokuhlobana phakathi kokukhuluphala kanye nokweqa ukudla kwasekuseni?
U-Alexandra Johnston, uprofesa wocwaningo lwesifiso sokudla eNyuvesi yase-Aberdeen, uthi isizathu singase sibe nje ukuthi abadlali besidlo sasekuseni abanalo ulwazi oluncane mayelana nokudla kanye nempilo.
"Kunocwaningo oluningi mayelana nobudlelwane phakathi kokusetshenziswa kwasekuseni kanye nemiphumela yezempilo engenzeka, kodwa isizathu singase sibe ukuthi labo abadla ukudla kwasekuseni bavame ukuphila impilo enempilo," usho kanje.
Ukubuyekezwa kwe-10 kwezifundo ze-2016 ezibheka ubuhlobo phakathi kokudla kwasekuseni nokulawulwa kwesisindo kwathola ukuthi kukhona "ubufakazi obulinganiselwe" bokusekela noma ukuphikisa inkolelo yokuthi ukudla kwasekuseni kuthinta isisindo noma ukudla okudlayo, futhi ubufakazi obengeziwe buyadingeka ngaphambi kokuba izincomo zithembeke. ekusetshenzisweni kwesidlo sasekuseni ukuvimbela ukukhuluphala.
Izidlo zokuzila ukudla ngezikhathi ezithile, okubandakanya ukungadli ubusuku bonke nakusasa ngosuku olulandelayo, zithola ukuthandwa phakathi kwalabo abafuna ukunciphisa umzimba, ukugcina isisindo sabo, noma ukuthuthukisa imiphumela yezempilo.
Isibonelo, ucwaningo olulodwa olwanyatheliswa ngo-2018 lwathola ukuthi ukuzila ukudla ngezikhathi ezithile kuthuthukisa ukulawula ushukela wegazi kanye nokuzwela kwe-insulin futhi kwehlisa umfutho wegazi. Amadoda ayisishiyagalombili ane-prediabetes abelwa uhlobo olulodwa lwezinhlobo ezimbili zokudla: adle wonke amakhalori phakathi kuka-9:00 am no-15:00 pm, noma adle inani elifanayo lama-kilojoule phakathi namahora ayi-12. Ngokusho kuka-Courtney Peterson, umbhali ocwaningayo kanye noprofesa osizayo wesayensi yokudla okunempilo eNyuvesi yase-Alabama e-Birmingham, abahlanganyeli eqenjini lokuqala babenomfutho wegazi ophansi ngenxa yesimiso. Kodwa-ke, usayizi onesizotha walolu cwaningo usho ukuthi ucwaningo olwengeziwe luyadingeka mayelana nezinzuzo zesikhathi eside ezingaba khona zohlobo olunjalo.
Uma ukweqa ukudla kwasekuseni kungaba yinzuzo, ingabe lokho kusho ukuthi ukudla kwasekuseni kungaba yingozi? Omunye usosayensi uphendula ngoyebo kulo mbuzo futhi ukholelwa ukuthi ukudla kwasekuseni “kuyingozi”: ukudla ekuseni kusenesikhathi kuphakamisa amazinga e-cortisol, okuholela eqinisweni lokuthi umzimba umelana ne-insulin ngokuhamba kwesikhathi futhi kwandisa ingozi yokuba nesifo sikashukela sohlobo 2.
Kodwa uFredrik Karpe, uprofesa wezokwelapha ze-metabolic e-Oxford Center for Diabetes, Endocrinology and Metabolism, uthi akunjalo, futhi amazinga e-cortisol aphezulu ekuseni ayingxenye yesigqi semvelo somzimba womuntu.
Ngaphezu kwalokho, uCarpe uyaqiniseka ukuthi ukudla kwasekuseni kuyisihluthulelo sokuthuthukisa umzimba wakho. “Ukuze ezinye izicubu zisabele kahle ekudleni, kudingeka isiqalo sokuqala, okuhlanganisa nama-carbohydrate asabela ku-insulin. Yilokho isidlo sasekuseni esikhona,” kusho uCarpe.
Ucwaningo olulawulwa ngo-2017 lwabantu abangu-18 abanesifo sikashukela kanye nabantu abangu-18 abangenaso luthole ukuthi ukweqa ukudla kwasekuseni kuphazamisa isigqi se-circadian kuwo womabili amaqembu futhi kuholele ekwenyukeni kwe-glucose yegazi ngemva kokudla. Abacwaningi baphethe ngokuthi ukudla kwasekuseni kubalulekile ukuze iwashi lethu lemvelo lisebenze kahle.
UPeterson uthi abantu abeqa ibhulakufesi bangahlukaniswa kube yilabo abeqa ukudla kwasekuseni futhi badle isidlo sakusihlwa ngezikhathi ezijwayelekile—abahlomula ngokuthula—nalabo abeqa isidlo sasekuseni futhi badle sekwephuzile.
“Labo abadla sekwephuzile basengozini enkulu yokukhuluphala ngokweqile, isifo sikashukela kanye nesifo senhliziyo. Nakuba isidlo sasekuseni sibonakala siyisidlo esibaluleke kakhulu sosuku, kanjalo nesidlo sakusihlwa,” usho kanje.
“Ekuqaleni kosuku, imizimba yethu isezingeni eliphezulu kakhulu ekulawuleni amazinga kashukela egazini. Futhi lapho sidla isidlo sakusihlwa sekwephuzile, umzimba uba sengozini enkulu, ngoba ukulawula ushukela egazini sekuvele kubi. Nginesiqiniseko sokuthi ukhiye wempilo awukona ukweqa ukudla kwasekuseni nokungadli sekwephuzile.”
Kutholakale ukuthi ukudla kwasekuseni kuthinta okungaphezu nje kwesisindo. Ukweqa ukudla kwasekuseni kuhlotshaniswa nokwanda kwengozi engama-27% yesifo senhliziyo kanye nengozi eyandayo engu-2% yokuba nesifo sikashukela sohlobo 20.
Esinye sezizathu kungase kube ukudla okunomsoco kwasekuseni, njengoba sivame ukudla okusanhlamvu kulokhu kudla, okuqiniswe ngamavithamini. Olunye ucwaningo ngemikhuba yasekuseni yabantu abasha abangamaNgisi abangu-1600 lwathola ukuthi ukudla okunefiber nama-micronutrients, okuhlanganisa i-folate, i-vitamin C, i-iron ne-calcium, kwakungcono kulabo abadla ukudla kwasekuseni njalo. Izifundo e-Australia, Brazil, Canada, nase-United States zibonise imiphumela efanayo.
Ukudla kwasekuseni kuphinde kwaxhunyaniswa nokwenza ngcono ukusebenza kobuchopho, okuhlanganisa ukugxilisa ingqondo nokukhuluma. Ukubuyekezwa kwezifundo ezingama-54 kwathola ukuthi ukudla ukudla kwasekuseni kungathuthukisa inkumbulo, nakuba imiphumela kweminye imisebenzi yobuchopho ayizange ifakazelwe ngokuqinisekile. Nokho, omunye wabacwaningi bokubuyekeza, uMary Beth Spitznagel, uthi sekunobufakazi “obunzima” bokuthi ibhulakufesi liyakuthuthukisa ukugxilisa ingqondo - kudinga nje ucwaningo olwengeziwe.
"Ngaqaphela ukuthi phakathi kwezifundo ezilinganisa amazinga okugxilisa ingqondo, inani lezifundo ezithole inzuzo lalifana ncamashi nenani lezifundo ezingayitholanga," usho kanje. "Kodwa-ke, alukho ucwaningo oluthole ukuthi ukudla kwasekuseni kulimaza ukugxilisa ingqondo."
Enye inkolelo evamile ukuthi okubaluleke kakhulu yilokho esikudlayo ngesikhathi sasekuseni.
Ngokocwaningo oluvela ku-Australian National Research and Development Association, ukudla kwasekuseni okunamaprotheni amaningi kutholakale kuphumelela ekunciphiseni izifiso zokudla kanye nokunciphisa ukudla ekupheleni kosuku.
Nakuba okusanhlamvu kusalokhu kuyintandokazi yokudla kwasekuseni okuqinile phakathi kwabathengi base-UK nase-US, okuqukethwe ushukela kwakamuva okusanhlamvu kwasekuseni kubonise ukuthi okunye kwakho kuqukethe ngaphezu kwezingxenye ezintathu kwezine yenani elinconyiwe likashukela wamahhala ngokuphakelwa ngakunye, futhi ushukela ungowesibili noma okwesithathu kokuqukethwe kwesithako kumabhrendi angama-cereal angu-7 kwangu-10.
Kodwa ezinye izifundo zibonisa ukuthi uma kukhona ukudla okumnandi, kungcono - ekuseni. Omunye wabonisa ukuthi ukuguqulwa kwezinga le-hormone yesifiso - i-leptin - emzimbeni phakathi nosuku kuncike esikhathini sokusetshenziswa kokudla okunoshukela, kanti ososayensi base-Tel Aviv University ukuthi indlala ilawulwa kangcono ekuseni. Ocwaningweni lwabantu abadala abangu-200 abakhuluphele, ababambiqhaza balandela ukudla amasonto ayi-16 lapho ingxenye idle uphudingi ukudla kwasekuseni kanti enye ingxenye ayizange. Labo abadla i-dessert balahlekelwa isilinganiso se-18 kg ngaphezulu - noma kunjalo, ucwaningo alukwazanga ukukhomba imiphumela yesikhathi eside.
Ucwaningo lwe-54 lubonise ukuthi nakuba kungekho ukuvumelana ngokuthi hlobo luni lwesidlo sasekuseni esinempilo. Abacwaningi baphethe ngokuthi uhlobo lwesidlo sasekuseni alubalulekile kangako – kubalulekile ukuthi uvele udle okuthile.
Nakuba ingekho impikiswano eqinisekisayo ngokuthi yini ngempela okufanele siyidle futhi nini, kufanele silalele imizimba yethu futhi sidle lapho silambile.
“Isidlo sasekuseni sibaluleke kakhulu kubantu abazizwa belambile ngemva nje kokuvuka,” kusho uJohnston.
Isibonelo, ucwaningo lubonisa ukuthi abantu abanesifo sikashukela nesifo sikashukela bangase bathole ukuthi bakhulise ukugxila ngemva kokudla kwasekuseni okune-GI ephansi, njengokusanhlamvu, okugaywa kancane futhi kubangela ukunyuka okushelelayo kushukela wegazi.
"Wonke umzimba uqala usuku ngendlela ehlukile - futhi lo mehluko ngamunye, ikakhulukazi maqondana nemisebenzi ye-glucose, udinga ukuhlolisiswa kabanzi," kusho uSpitznagel.
Ekugcineni, akufanele ugxilise konke ukunaka kwakho ekudleni okukodwa, kodwa khumbula ukudla okunomsoco usuku lonke.
"Ukudla kwasekuseni okulinganiselayo kubalulekile, kodwa ukudla njalo kubaluleke kakhulu ekugcineni amazinga kashukela egazini ezinzile usuku lonke futhi kusiza ngokuphumelelayo ukulawula isisindo nendlala," kusho u-Elder. “Ukudla kwasekuseni akukona kuphela ukudla okudingeka ukunake.”