Pakati penzira dzakawanda dzekuderedza uremu nekukwegura zvakanaka - kutevera kudya kwakadzika-carb , kubvisa gluten, kuwedzera kurovedza muviri - pane imwe inogara ichirudzirwa nevatsvakurudzi: calori kudziviswa. Apo iwe unotora zvishoma maekoriki kupfuura zvaunoda kuti uchengetedze muviri wako uripo uremu, iwe uchatora uremu.
Dambudziko guru nderokuchengetedza kukanganiswa kwekoriori kwenguva yakakwana kuti uone zviitiko zvinokosha.
Imwe nzira yakatsanangurwa yekutsanya kwekukurumidza inogona kupa nzira inogadziriswa yekudya zvishoma nokuti iwe unongoda chete kudya imwe nguva. Vafambi vanotaura kuti iri chirongwa chaunogona kumira nemwedzi inopfuura, kunyange makore.
Chii chinonzi kudya kwemasikati?
Kudya kwemasikati kunoreva kunyanya kuisa zvokudya zvako kudya pane imwe, mazuva maviri kana kupfuura kwevhiki uye kudya kazhinji nguva yose. Izvo zvinonzi "mazuva okutsanya" hazvirevi nguva dzose; pane kudaro, iwe unotora inenge chikamu chemakori ako ezvakakwana. Kune vakadzi, izvo zvinomirira mazana mashanu emakoriori, kuvanhu, anenge 600 makoriyori. Inowanzotumidzwa sezvokudya zve5: 2, uye mazuva mashanu ezuva nezuva nemazuva maviri okutsanya; dzimwe shanduro dzinonzi 4: 3, 6: 1, kushandiswa kwezuva-rimwe (ADF), kana chirongwa che "diet-day-day".
A 2012 BBC documentary, Eat, Fast and Live Longer, inowanzozivikanwa nekuunza kudya kwepakati mukati, asi yakatsvakurudzwa kwenguva yakareba kupfuura iyo iyo inogona kubatsira mukuderedza kenza yemazamu, chirwere chemwoyo, chirwere cheshuga nekuderera kwekuziva.
Zvechokwadi, koriori kudziviswa kwehupenyu hurefu hwakatsvakurudzwa kubva kuma1930 uye ndiyo yakareba iyo nzira chete inoratidzwa kuti iwedzere hupenyu hurefu, kunyanya mubhuku remhuka.
Kutsvakurudza Kunoti Chii?
Ongororo dzinoverengeka dzakaratidza kuti kutsanya kwepakati pekushanda kunoshanda pamwe nekuenderera mberi kwekoriori kuvharwa kwekurasikirwa kwekureruka, asi kune uchapupu hushoma hwehupenyu hurefu hwekudya.
Vanotsvakurudza vanocherechedza kuti kudya kwakagadzikana kuri kugovera, kugovera zvido zvako zvekudya uye kuva nyore kutevera. Sezvo kudya kwepakatikati hakudi kuti uwedzere kudyidzana kwekudya kwako, kungorambidzwa kwekoriki pane mamwe mazuva evhiki, inogona kuva nzira yekufambisa zvakanaka. Ongororo dzenguva refu dzinodiwa, zvisinei, kuratidzira kuchengetedza nekubudirira kwekutsanya kwemasikati.
Inotungamirira Mukufungisisa Mazuva Mazuva Here?
Zvichida zvinoshamisa, izvi hazviiti sezviri. Mune rumwe ruzivo, vanhu vaidya 20-30% yezvavanoda zvekoriyori mumazuva ekutsanya kazhinji vaidya 10% chete kupfuura nguva dzose pamazuva avo asina kudya. Mukuwedzera, vanhu vazhinji vakataura kuti manzwiro avo ane nzara pamazuva ekuderedza-calorie zvakaderera zvishoma nezvishoma.
Rudzi Ruri Nani Rwokurasikirwa Kwemafuro
Chimwe chivimbiso chekutsvaga ndechokuti kutsanya kwemasikati kunoratidzika kuburitsa kurasikirwa kwemuviri husina simba kana uchienzaniswa nekudya kwemazuva ose. Mukuongorora kwe2011, 90% yehuremu yakakanganiswa kuburikidza nekutsanya kwemukati kwakange kwakakora, zvichienzaniswa ne 75% chete muzvokudya zvezuva nezuva.
Kuramba uchinge uine masimba mushure mekudya kwekudya kunopa ruzivo rwemagetsi ekuchengetedza kuora kwekutema nokuti musuru inopisa simba rinopfuura mafuta kunyange pakuzorora.
Inoderedza Bheri Fati Here?
Bheri mafuta, aka visseal fat, ndiyo inotyisa inopoteredza nhengo dzako dzomukati, zvichiita kuti pave nedambudziko guru rekushaya chirwere cheshuga uye chirwere chemwoyo. Kubvunzurudzwa kwegore ra2011 kwakawanikwa kuti zvose zvekudya zvekudya uye nekutsanya kwepakati pfupi zvinoderedza kufanana kwakadaro kwezvimba mumimba.
Ndiani S usingafaniri Kuedza Kupembera Kwekupedzisira
Kutsanya kwemasikati hakufaniri kukodzera:
- Vana kana vechidiki
- Vakadzi vane pamuviri kana kunwisa
- Avo vane nhoroondo yekushungurudzika kwekudya
Iko NIH inokurudzirawo kuti vanhu vakuru vane chirwere cheshuga kana chirwere chemoyo vanofanirwa kubvunzurudza mutarisiri wavo wehutano vasati vamboedza kudya kupi zvitsva.
Sources:
Collier, R. Kuzvinyima kutsanya: Sayenzi yekuenda kunze. CMAJ. June 11, 2013. 185 (9): E363 - E364.
Seimon, RV. et al. Zvishoma-uye kwenguva yakareba migumisiro yekuenderera mberi nekupesana kwezvokudya zvinogadziriswa zvinosvika pakugadzirwa kwemuviri uye kushandiswa kwemagetsi kunowedzera kuwandisa uye kuomesera vakadzi vepommenopausal: chidzidzo chepayari. Kusvitsa. 2012 Aug; 19 (8): 870-6.
Iko 5: 2 Kudya Zvokudya Zvokudya Zvisingagumi Zvinoshanda Here? UK National Health Service (NHS) Chikwangwani Chekuzivisa Zvose. Yakasvika musi waJanuary 2, 2014.
http://www.nhs.uk/news/2013/01January/Pages/Does-the-5-2-intermittent-fasting-diet-work.aspx
Klempel MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. "Kutsanya kwemasikati kunobatanidza nekoriori kudziviswa kunobudirira pakurasikirwa nekuremerwa uye cardio-kudzivirirwa mune vakadzi vakanyanya." Nutriti J. Nhasi 2012 Nov 21; 11: 98.
http://www.nutritionj.com/content/11/1/98
Krista A Varady, Surabhi Bhutani, Monica C Klempel, Cynthia M Kroeger, John F Trepanowski, Jacob M Haus, Kristin K Hoddy uye Yolian Calvo. "Zvimwe Zuva Rokutsanya Kurasikirwa Kwekuremerwa Muviri Wezvokurema uye Kuwedzera Kuwedzerwa Zvidzidzo: Randedzed Controled Trial." Zvokudya Zvokudya Mutambo 2013, 12: 146.
http://www.nutritionj.com/content/12/1/146
KA Varady. "Zvinyorwa Zvisingabvumirwi Nezvokudya Mazuva Ose Zvinyorwa: Ndezvipi Zvinyorwa Zvokudya Zvakawandisa Kurasikirwa Kwemafupa? Kuwedzera Kuwedzerwa Kuongorora Mubhuku 12, Nyaya 7, mapeji e593-e601, July 2011.
Michelle N. Harvie, Mary Pegington, Mark P. Mattson et al. "Migumisiro yekudzivirira kwemazuva emvura kana inoramba iripo pakurasikirwa kwekureruka uye zvirwere zvinokonzerwa nehutachiona hunokonzera ngozi: chirongwa chisinganzwisisiki muvakadzi vaduku vanodarika simba." Int J Obes (Lond). 2011 May; 35 (5): 714-727.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/pdf/nihms224118.pdf