Okuqukethwe
Okuhle, okubi, nokubi ngokuzila ukudla ngezikhathi ezithile
Ukuphila
Akusikho ukudla kepha isu eliqukethe ukwenza isikhathi sokuzila ngesikhathi esithile bese udla ukudla ngesikhathi esethiwe
Ekubonisaneni nezazi zokudla-izazi zokudla okunomsoco kunomqondo othole ukuvelela okunjalo eminyakeni emibili edlule okokuthi kwesinye isikhathi kufihle igama “Ukudla”. Futhi lo mqondo yi ukudla okuphakathi. Akusikho ukudla okunjalo kepha kunamasu okudla aqukethe ukwenza isikhathi sokuzila ngesikhathi esithile (kunezindlela ezihlukile) ukuze kamuva adle ukudla ngesikhathi esinqunyiwe, ngokusho kuka-Elisa Escorihuela, ingcweti kwezokudla, usokhemisi futhi umbhali webhulogi le-ABC Bienestar «Nutrition Classroom».
I-Google isesha ukuthola ukuthi "yini ukuzila ukudla ngezikhathi ezithile", "yiziphi izinzuzo zokuzila ukudla ngezikhathi ezithile" nokuthi "ukuzilolonga kanjani ngezikhathi ezithile" kuye kwanda eminyakeni eyishumi eyedlule, yize bekuyiminyaka emithathu edlule lapho ukwenyuka okukhulu kuqashelwe, ekushiseni kwalabo abadumile abamemezele ukuthi balandela lelisu lokudla njengoba kwenzeka UKourtney Kardashian, Nicole Sheridan, Hugh Jackman, Benedict Cumberbatch, Jennifer Aniston o Elsa Pataky. Ngokuqondile lo owagcina lowo owagqugquzela ukusesha kokugcina eSpain okuhambisana nosuku, wachaza ngesikhathi ebambe iqhaza ohlelweni lwethelevishini i- "El Hormiguero" ukuthi yena nomyeni wakhe, Chris Hemsworth bazijayeza ukuzila ukudla kwansuku zonke kwamahora ayi-16, okungukuthi, lokho kwaziwa njengokuzila okunganqamuki 16/8, okubandakanya amahora angama-16 okuzila ukudla nokudla ukudla okufakwa emahoreni ayisishiyagalombili asele. Enye indlela yokwenza le fomula, ngokusho kwesazi sokudla uNazaret Pereira, umsunguli weNutrition Pereira, kungaba ukudla kwasekuseni nokudla bese ungaphinde udle kuze kube ngakusasa.
Izinhlobo zokuzila ukudla ngezikhathi ezithile
Kepha kunezinye izindlela zokuzijwayeza ukuzila ukudla ngezikhathi ezithile. Okulula kakhulu kubizwa 12/12, okubandakanya ukuzila ukudla amahora ayi-12 futhi lokho kungaqhubeka nokuqhubekisela phambili isikhathi sedina (ngehora lesishiyagalombili ntambama) nokubambezeleka, uma ukudla kwasekuseni kuvame ukudliwa ngaphambi kwesikhathi, isikhathi sokudla kwasekuseni (ngo-XNUMX ekuseni).
Enye indlela eqinile, njengoba kuchazwe nguNazaret Pereira, yi ukuzila ngezikhathi 20/4, lapho badla khona ukudla kwansuku zonke (ngokulandela ifomula "isidlo esisodwa ngosuku") noma ukudla okubili okusatshalaliswa esikhathini esinqunyiwe samahora ama-4 nesikhathi esisele bazohlala bezilile.
Ukuzila ukudla kwe- 24 amahora, lo ukuzila ukudla ngezinye izinsuku nefomula eqanjwe PM5: 2. Eyokuqala iqukethe, njengoba kuchazwa uchwepheshe u-Elisa Escorihuela, ekusebenziseni amahora angama-24 ephelele ngaphandle kokudla ukudla futhi lokho kungenziwa, ngokwesibonelo, uma ngoMsombuluko udla ngo-13: 5 ntambama futhi ungadli kuze kube uLwesibili Ngisikhathi esifanayo. ihora. Futhi ukuzila ukudla ngezinye izinsuku kuzoklanyelwa ukwenziwa isonto lonke futhi kuzoba nokuzila ukudla ezinye izinsuku. Ukuzila okungu-2: 300 kungaba enye indlela yokuzila masonto onke futhi kuzoba nokudla izinsuku ezinhlanu njalo futhi ezimbili zazo zinciphisa amandla adliwayo acishe abe yi-500-25 kcal, i-XNUMX% yezidingo umzimba odinga kakhulu.
Izinhlobo ezichazwe kuzoba ezithandwa kakhulu, kepha kunezinye izindlela zokuzila ezenziwa ngezikhathi ezithile, njengalezi ezedlule, okufanele zibe nazo, ngokusho kochwepheshe, ukuqapha nokuphathwa ngongoti wezokudla.
Ziyini izinzuzo zokuzila ukudla ngezikhathi ezithile?
Ososayensi bebefunda ukuzila ukudla ngezikhathi ezithile amashumi ambalwa eminyaka, kepha ezinye zezindlela zalolu hlelo lokudla aziqondakali kahle. Ukubuyekezwa kwakamuva kwezifundo ngale ndaba ezishicilelwe yi- "The New England Journal of Medicine" futhi kwasayinwa usosayensi wezinzwa uMark Mattson kuphetha ngokuthi ukhiye wezinzuzo zale fomula kuzoba senqubeni ebizwa ushintsho lwe-metabolic nokuthi yiqiniso lokushintshana njalo kwezimo zemetabolikhi ezikhiqiza izinzuzo ezinempilo zokuzila ukudla ngezikhathi ezithile.
Lezi zinzuzo, njengoba kuchaziwe ekuhlaziyweni okushiwo, kuzohambisana ne ukwenza ngcono umfutho wegazi, ekushayeni kwenhliziyo yokuphumula, kufayela le- ukunciphisa amafutha amaningi ukuvimbela ukukhuluphala futhi ukunciphisa ukulimala kwezicubus.
Okushiwo yilokhu kubuyekezwa ukuthi izindlela zokondla ezinomkhawulo wesikhathi zinganikeza izinzuzo zezempilo ngaphandle kokufinyelela emahoreni angama-24 okuzila okuphelele, nefomula engu-16/8 kube lula ukuyisebenzisa. Akumangalisi ukuthi olunye ucwaningo lwakamuva olushicilelwe ku- "Science" luthola ukuthi ukuzila ukudla kwamahora ayi-14 sekuvele kungaletha izinzuzo zezempilo.
Futhi, okunye ukubuyekezwa kwakamuva kwamaphepha nezindatshana ezikhawulelwe okwesikhashana nezikhawu zekhalori ezibizwa ngokuthi “Imiphumela yokondla okunomkhawulo wesikhathi esisindweni somzimba nasekuguqulweni komzimba. Ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta »kuveze ukuthi ukuzila ukudla ngezikhathi ezithile kusiza ekunciphiseni izinto ezinobungozi ezifweni ezinjenge-metabolic syndrome, izifo zenhliziyo nemithambo yegazi, noma umdlavuza.
Ezinye izinzuzo ezibalwe kulokhu okunye ukubuyekezwa yilezi ngcono ukuzwela kwe-insulin, ukulawula umfutho wegazi, ukunciphisa amafutha omzimba nokwanda kwesisindo semisipha. Yize kubalulekile ukucacisa ukuthi iziphetho zalokhu kubuyekeza zinezincomo ezivela kososayensi ababona isidingo sokuqhubeka nokuphenya izindlela ezenziwa ngesikhathi sokuzila ukudla ngezikhathi ezithile ukuqinisekisa ukuqina esikhathini esiphakathi nesikhathi eside salezi zinzuzo .
Kudingeka ucwaningo oluningi
Iziphetho zalolu phenyo, nokho, ziqhathaniswa nalezo zephrojekthi yeNutrimedia, ye-Observatory of Scientific Communication yoMnyango Wezokuxhumana wasePompeu Fabra University, eyenze ukuhlolwa kwesayensi ngobuqiniso bokusetshenziswa kokuzila ukudla ngezikhathi ezithile ukunciphisa noma ngcono isisindo. impilo.
Lolu cwaningo luphethe ngokuthi, ngemuva kokuhlaziya ubufakazi obukhona namuhla, umkhuba wokuzila ukudla ngezikhathi ezithile noma ngezikhathi ezithile ngezizathu zezempilo awunaso isizathu sesayensi. Ngaphezu kwalokho, embikweni wabo bayakhumbula ukuthi i-Association of Dietitians yase-United Kingdom kanye ne-American Institute for Cancer Research kuyavumelana ekuboneni ukuthi, yize kube khona izinzuzo zezempilo ngokuzila ukudla, lo mkhuba ungadala imiphumela emibi Yini ukucasuka, ubunzima bokugxila, ukuphazamiseka kokulala, ukuphelelwa amandla kwamanzi, nokuntuleka kokudla okunempilo, kanye nemiphumela yezempilo yesikhathi eside engaziwa.
Iseluleko ngokudla okunempilo, kubalulekile
Lokho ochwepheshe abavumelana ngakho ukuthi ukuzila ukudla akukwazi futhi akumele kube izaba zokudla kabi noma ngendlela engenampilo, okusho ukuthi, uma kwenziwa kufanele kwenziwe ngaphansi kweso lochwepheshe futhi akunconyelwe labo abahluphekile noma banezinkinga zokudla noma zokudla, hhayi ezinganeni, kwabadala noma kwabesifazane abakhulelwe.
Okusemqoka ngukuthi lo mkhuba, uma uke walawulwa futhi welulekwa, uhlanganiswe ekudleni okulinganiselayo futhi okuhlukahlukene, okunothe izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane namaprotheni nalapho ukudla okucutshungulwa kakhulu, okunoshukela omningi namafutha agcwele.