Maubwino 10 Opezeka Ndi Zaumoyo Kusala Kakanthawi

Zamkati

• 1. Kusala Kudya Nthawi Zonse Ntchito Yamaselo, Chibadwa ndi Mahomoni
• 2. Kusala Kudya Nthawi Zonse Kungakuthandizeni Kuchepetsa Kunenepa ndi Mafuta Ammimba
• 3. Kusala Kudya Nthawi Zonse Kungachepetse Kutsutsana kwa Insulin, Kuchepetsa Kuopsa Kwanu Kwa Mtundu Wachiwiri Wa Matenda A shuga
• 4. Kusala Kanthawi Kungathe Kuchepetsa Kupanikizika ndi Kutupa M'thupi
• 5. Kusala Kudya Nthawi Zonse Kungakhale Kothandiza Pathanzi La Mtima
• 6. Kusala Kosalekeza Kumapangitsa Njira Zosintha Ma Cellular Zosiyanasiyana
• 7. Kusala Kudya Nthawi Zonse Kungathandize Kuteteza Khansa
• 8. Kusala Kudya Ndi Ubwino Wa Ubongo Wanu
• 9. Kusala Kudya Nthawi Zonse Kungathandize Kuteteza Matenda a Alzheimer's
• 10. Kusala Kudya Nthawi Zonse Kungakulitse Moyo Wanu, Kukuthandizani Kukhala Ndi Moyo Wautali

Kusala kudya kosalekeza ndi njira yodyera yomwe mumayenda pakati pakudya ndi kusala kudya.

Pali mitundu yambiri ya kusala kwakanthawi, monga njira za 16/8 kapena 5: 2.

Kafukufuku wambiri akuwonetsa kuti itha kukhala ndi maubwino amphamvu mthupi lanu ndi ubongo.

Nawa maubwino 10 okhudzana ndi thanzi pakusala kwakanthawi.

1. Kusala Kudya Nthawi Zonse Ntchito Yamaselo, Chibadwa ndi Mahomoni

Mukapanda kudya kwakanthawi, zinthu zingapo zimachitika mthupi lanu.

Mwachitsanzo, thupi lanu limayambitsa njira zofunika kukonza ma cellular ndikusintha kuchuluka kwa mahomoni kuti mafuta osungidwa a thupi athe kupezeka.

Nazi zina mwa zosintha zomwe zimachitika mthupi lanu nthawi ya kusala kudya:

• Magulu a insulini: Magazi a insulin amatsika kwambiri, omwe amathandizira kuyaka kwamafuta ().
• Mahomoni okula anthu: Magazi a kukula kwa mahomoni amatha kuwonjezeka mpaka 5 (khola),. Mulingo wapamwamba wa hormone iyi umathandizira kuwotcha mafuta ndi kupindula kwa minofu, ndipo umakhala ndi maubwino ena ambiri (,).
• Kukonza ma: Thupi limapangitsa njira zofunika kukonza zamagetsi, monga kuchotsa zinyalala m'maselo ().
• Gene expression: Pali zosintha zopindulitsa m'mitundu yambiri ndi mamolekyulu okhudzana ndi moyo wautali komanso chitetezo kumatenda (,).

Zambiri mwazabwino zakusala kwakanthawi ndizokhudzana ndi kusintha kwa mahomoni, mawonekedwe amtundu ndi magwiridwe antchito am'magazi.

Mukamasala kudya, ma insulin amatsika ndipo mahomoni okula kwa anthu amakula. Maselo anu amayambitsanso njira zofunika kukonza zamagetsi ndikusintha mitundu yomwe amachokera.

2. Kusala Kudya Nthawi Zonse Kungakuthandizeni Kuchepetsa Kunenepa ndi Mafuta Ammimba

Ambiri mwa iwo omwe amayesa kusala kwakanthawi akuchita izi kuti achepetse thupi ().

Nthawi zambiri, kusala kwakanthawi kumakupangitsani kudya pang'ono.

Pokhapokha mutapereka ndalama zambiri pakudya zina, mutha kudya ma calories ochepa.

Kuphatikiza apo, kusala kwakanthawi kumathandizira magwiridwe antchito a mahomoni kuti athandize kuchepa thupi.

Kuchepetsa insulin, kuchuluka kwa mahomoni okula kwambiri komanso kuchuluka kwa norepinephrine (noradrenaline) zonse zimakulitsa kuwonongeka kwamafuta amthupi ndikuthandizira kugwiritsa ntchito mphamvu.

Pachifukwa ichi, kusala kwakanthawi kochepa kwenikweni ukuwonjezeka kuchuluka kwa kagayidwe kanu ndi 3.6-14%, kukuthandizani kuwotcha mafuta owonjezera (,).

Mwanjira ina, kusala kwakanthawi kumagwira ntchito mbali zonse ziwiri za kalori equation. Zimathandizira kuchuluka kwa kagayidwe kake (kumawonjezera zopatsa mphamvu) ndikuchepetsa kuchuluka kwa chakudya chomwe mumadya (kumachepetsa ma calories mu).

Malinga ndi kuwunika kwa 2014 kwa mabuku asayansi, kusala kwakanthawi kungayambitse kuchepa kwa 3-8% pamasabata 3-24 (12). Izi ndizochuluka kwambiri.

Anthu nawonso adataya 4-7% yazungulira m'chiuno mwawo, zomwe zikuwonetsa kuti adataya mafuta am'mimba ambiri, mafuta owopsa m'mimba omwe amayambitsa matenda.

Kafukufuku wina adawonetsanso kuti kusala kwakanthawi kumayambitsa kuchepa kwa minyewa yochepa kuposa zoletsa zopitilira kalori ().

Zinthu zonse zikaganiziridwa, kusala kwakanthawi kungakhale chida champhamvu kwambiri chochepetsera thupi. Zambiri apa: Momwe Kusala Kosalekeza Kungakuthandizireni Kuti muchepetse Kunenepa.

Kusala kudya kosalekeza kumakuthandizani kudya ma calories ochepa, pomwe kumathandizira kagayidwe pang'ono. Ndi chida chothandiza kwambiri kuti muchepetse thupi komanso mafuta am'mimba.

3. Kusala Kudya Nthawi Zonse Kungachepetse Kutsutsana kwa Insulin, Kuchepetsa Kuopsa Kwanu Kwa Mtundu Wachiwiri Wa Matenda A shuga

Mtundu wa 2 shuga wakhala wofala modabwitsa mzaka zaposachedwa.

Mbali yake yayikulu ndi shuga wambiri wamagazi poteteza insulini.

Chilichonse chomwe chimachepetsa kukana kwa insulini chikuyenera kuthandizira kutsitsa shuga ndikuteteza ku matenda amtundu wa 2.

Chosangalatsa ndichakuti, kusala kwakanthawi kwawonetsedwa kuti kuli ndi maubwino akulu pakukana kwa insulin ndipo kumapangitsa kuchepa kwakukulu kwa milingo ya shuga m'magazi (12).

M'maphunziro aumunthu pazosala kwakanthawi, kusala magazi m'magazi kwachepetsedwa ndi 3-6%, pomwe kusala kudya kwa insulin kwachepetsedwa ndi 20-31% (12).

Kafukufuku wina wokhudza makoswe a shuga adawonetsanso kuti kusala kwakanthawi kumatetezedwa ku kuwonongeka kwa impso, vuto lalikulu kwambiri la matenda ashuga ().

Zomwe zikutanthawuza, ndikuti kusala kwakanthawi kungateteze kwambiri anthu omwe ali pachiwopsezo chodwala matenda ashuga amtundu wa 2.

Komabe, pakhoza kukhala kusiyana pakati pa amuna kapena akazi okhaokha. Kafukufuku wina mwa amayi adawonetsa kuti kuwongolera shuga m'magazi kudakulirakulira pambuyo poti masiku a 22 asala kudya ().

Kusala kudya kosalekeza kumachepetsa kuchepa kwa insulin ndikutsitsa shuga m'magazi, makamaka mwa amuna.

4. Kusala Kanthawi Kungathe Kuchepetsa Kupanikizika ndi Kutupa M'thupi

Kupsinjika kwa okosijeni ndi imodzi mwanjira zomwe zimathandizira kukalamba ndi matenda ambiri okhalitsa ().

Zimakhudza mamolekyu osakhazikika omwe amatchedwa ma radicals aulere, omwe amachita ndi mamolekyulu ena ofunikira (monga protein ndi DNA) ndikuwononga (15).

Kafukufuku wambiri akuwonetsa kuti kusala kwakanthawi kumathandizira kuti thupi likane kulimbana ndi kupsinjika kwa okosijeni (16,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti kusala kwakanthawi kungathandize kulimbana ndi kutupa, china choyambitsa matenda amtundu uliwonse (,,).

Kafukufuku akuwonetsa kuti kusala kwakanthawi kungachepetse kuwonongeka kwa okosijeni ndi kutupa mthupi. Izi ziyenera kukhala ndi phindu polimbana ndi ukalamba komanso kukula kwa matenda ambiri.

5. Kusala Kudya Nthawi Zonse Kungakhale Kothandiza Pathanzi La Mtima

Matenda amtima pano ndi omwe akupha kwambiri padziko lonse lapansi).

Amadziwika kuti zolembera zosiyanasiyana (zotchedwa "zoopsa") zimalumikizidwa ndi chiwopsezo chowonjezeka kapena chotsika cha matenda amtima.

Kusala kwakanthawi kwawonetsedwa kuti kumawongolera zinthu zingapo zoopsa, kuphatikiza kuthamanga kwa magazi, kuchuluka kwa cholesterol ya LDL, triglycerides yamagazi, zolembera zotupa komanso milingo ya shuga m'magazi (12,, 22, 23).

Komabe, zambiri izi zimachokera pamaphunziro azinyama. Zomwe zimakhudza thanzi la mtima zimayenera kuunikiridwa mozama mwa anthu malingaliro asanaperekedwe.

Kafukufuku akuwonetsa kuti kusala kwakanthawi kumatha kusintha ziwopsezo zambiri zamatenda amtima monga kuthamanga kwa magazi, kuchuluka kwama cholesterol, triglycerides ndi zotupa.

6. Kusala Kosalekeza Kumapangitsa Njira Zosintha Ma Cellular Zosiyanasiyana

Tikasala kudya, maselo amthupi amayambitsa njira yotulutsa "zinyalala" zama cell zotchedwa autophagy (,).

Izi zimakhudzana ndi maselo omwe amawonongeka ndikusintha mapuloteni osweka komanso osagwira ntchito omwe amakhala mkati mwa maselo pakapita nthawi.

Kuwonjezeka kwa autophagy kungateteze ku matenda angapo, kuphatikizapo khansa ndi matenda a Alzheimer's (,).

Kusala kudya kumayambitsa njira yamagetsi yotchedwa autophagy, yomwe imachotsa zinyalala m'maselo.

7. Kusala Kudya Nthawi Zonse Kungathandize Kuteteza Khansa

Khansa ndi matenda owopsa, omwe amadziwika ndi kukula kosalamulirika kwa maselo.

Kusala kudya kwawonetsedwa kuti kumakhala ndi zotsatira zingapo zopindulitsa pa metabolism yomwe ingayambitse kuchepa kwa khansa.

Ngakhale maphunziro aumunthu amafunikira, umboni wodalirika kuchokera ku kafukufuku wazinyama ukuwonetsa kuti kusala kwakanthawi kungathandize kupewa khansa (,,,).

Palinso umboni wina wokhudza odwala khansa yaumunthu, wosonyeza kuti kusala kumachepetsa zovuta zoyipa za chemotherapy ().

Kusala kudya kwakanthawi kwawonetsedwa kuti kumathandizira kupewa khansa m'maphunziro a nyama. Pepala limodzi mwa anthu lidawonetsa kuti lingachepetse zovuta zoyambitsidwa ndi chemotherapy.

8. Kusala Kudya Ndi Ubwino Wa Ubongo Wanu

Zomwe zili zabwino kwa thupi nthawi zambiri zimakhala zabwino kuubongo.

Kusala kosalekeza kumawongolera zinthu zingapo zamagetsi zomwe zimadziwika kuti ndizofunikira paumoyo waubongo.

Izi zimaphatikizapo kuchepa kwa kupsinjika kwa okosijeni, kuchepa kwamatenda komanso kuchepa kwama shuga m'magazi komanso kukana kwa insulin.

Kafukufuku wambiri mu makoswe asonyeza kuti kusala kwakanthawi kungakulitse kukula kwa maselo amitsempha atsopano, omwe ayenera kukhala ndi phindu pakugwira ntchito kwa ubongo (, 33).

Zimawonjezeranso kuchuluka kwa mahomoni amubongo otchedwa neurotrophic factor (BDNF) (,,), omwe vuto lawo limakhudzidwa ndi kukhumudwa komanso mavuto ena amubongo ().

Kafukufuku wazinyama awonetsanso kuti kusala kwakanthawi kumateteza kuwonongeka kwa ubongo chifukwa cha zikwapu ().

9. Kusala Kudya Nthawi Zonse Kungathandize Kuteteza Matenda a Alzheimer's

Matenda a Alzheimer ndi matenda ofala kwambiri padziko lonse lapansi.

Palibe mankhwala omwe amapezeka ndi Alzheimer's, chifukwa chake kupewa kuti kuwonekera poyambira ndikofunikira.

Kafukufuku wamakoswe akuwonetsa kuti kusala kwakanthawi kungachedwetse kuyambika kwa matenda a Alzheimer's kapena kuchepetsa kuopsa kwake ().

M'milandu yambirimbiri, njira yamoyo yomwe idaphatikizapo kusala kudya kwakanthawi kochepa tsiku ndi tsiku idatha kusintha kwambiri zizindikiritso za Alzheimer mwa odwala 9 mwa 10 (39).

Kafukufuku wazinyama akuwonetsanso kuti kusala kungateteze ku matenda ena amadzimadzi, kuphatikiza matenda a Parkinson ndi Huntington (,).

Komabe, kafukufuku wambiri mwa anthu amafunikira.

Kafukufuku wazinyama akuwonetsa kuti kusala kwakanthawi kungakhale koteteza kumatenda opatsirana monga matenda a Alzheimer's.

10. Kusala Kudya Nthawi Zonse Kungakulitse Moyo Wanu, Kukuthandizani Kukhala Ndi Moyo Wautali

Chimodzi mwazinthu zosangalatsa kwambiri kusala kudya kwakanthawi ndi kuthekera kwake kutalikitsa moyo.

Kafukufuku wamakoswe adawonetsa kuti kusala kwakanthawi kumaonjezera kutalika kwa moyo mofanananso ndi kuletsa kopitilira muyeso wa kalori (42, 43).

Mwa ena mwa maphunzirowa, zotsatirapo zake zinali zazikulu kwambiri. Mmodzi mwa iwo, makoswe omwe amasala kudya tsiku lililonse amakhala ndi 83% kutalika kuposa makoswe omwe sanasale (44).

Ngakhale izi sizotsimikizika mwa anthu, kusala kwakanthawi kwatchuka kwambiri pakati pa gulu la anthu okalamba.

Popeza maubwino odziwika a kagayidwe kanyama ndi zidziwitso zamtundu uliwonse, ndizomveka kuti kusala kwakanthawi kungakuthandizeni kukhala ndi moyo wautali komanso wathanzi.

Mutha kudziwa zambiri zakusala kwakanthawi patsamba lino: Kusala Kosasunthika 101 - The Ultimate Beginner's Guide.