Nazi Momwe Kusala Kosalekeza Kungapindulire Chitetezo Chanu Cha Mthupi

Zamkati

• Masamu Akusala Kudya
• Momwe Mungayesere Kusala Kosatha
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Ndemanga yaposachedwa m'magazini Makalata a Immunology akuwonetsa kuti nthawi yakudya imatha kupatsa chitetezo chamthupi chanu m'mbali.

"Kusala kudya kwapang'onopang'ono kumawonjezera kuchuluka kwa autophagy [kubwezeretsanso maselo] ndipo, motero, kumachepetsa kuchuluka kwa kutupa m'thupi," akutero Jamal Uddin, Ph.D., wolemba nawo kafukufukuyu. "Izi zimapangitsa kuti chitetezo chamthupi chigwiritse ntchito moyenera zinthu zake polimbana ndi matenda."

Mwachidule, chilala chowonjezereka cha calorie chimapangitsa thupi lanu kuyang'ana mafuta owonjezera mwa kusintha maselo owonongeka kukhala zakudya, zomwe zimachepetsa kutupa chifukwa cha maselo amenewo, anatero Herman Pontzer, Ph.D., wolemba za Kutentha (Gulani, $ 20, amazon.com), mawonekedwe atsopano a metabolism.

Masamu Akusala Kudya

Kodi ndi nthawi yanji yomwe imayambitsa chizindikirochi choletsa thupi? Kusanthula koyambirira kwa kusala kwakanthawi mu New England Journal of Medicine adapeza kuti chakudya choyenera m'mawindo a maola asanu ndi limodzi kapena asanu ndi atatu (titi, kuyambira masana mpaka 6 koloko kapena 11 koloko mpaka 7 koloko masana) ndikofunikira pakuchepetsa kutupa poyerekeza ndi tsiku lomwe mumadya, koma zenera la maora 12 ndilochepera, atero a Mark Mattson, Ph.D., wolemba nawo nawo kafukufukuyu. (Zokhudzana: Kusala Kosalekeza Kungasokoneze Maganizo Anu, Malinga ndi Akatswiri)

Koma mumapeza zabwino popanda kukhala pachiwopsezo, akutero Marie Spano, RDN., katswiri wazakudya zamasewera komanso wolemba wamkulu wa Chakudya Chamasewera, Kuchita Masewera Olimbitsa Thupi, ndi Thanzi. "Kafukufuku wanthawi yayitali pogwiritsa ntchito nthawi yocheperako, pomwe chakudya chimangokhala mawindo a maola 13 kapena kuchepera [monga 7 am mpaka 8pm], zikuwonetsa kuti zingathandize kuchepetsa kutupa."

Momwe Mungayesere Kusala Kosatha

Ngati mukuyang'ana kuti muchepetse zenera lanu, Mattson akuwuzani kuti muzichita pang'onopang'ono kuti muzolowere njala zochepa. Ngati cholinga chanu ndikudya maola asanu ndi limodzi kapena asanu ndi atatu ola limodzi, Spano amalimbikitsa "kupanga chakudya chanu kukhala chopatsa thanzi komanso kudya chakudya koyambirira kwazenera lanu, pakati, komanso kumapeto." Mapuloteni amakhala bwino pakati pa maola atatu kapena asanu kuti azisamalira bwino minofu ndikupeza phindu, mwachitsanzo.

Kuti mupewe kutupa, pitilizani zolimbitsa thupi. "Thupi lanu likasintha kuti ligwiritse ntchito mphamvu zake zambiri pochita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi, imodzi mwa njira zomwe limachitira ndi kuchepetsa mphamvu zomwe zimagwiritsidwa ntchito potupa," anatero Pontzer. (Onani: Momwe Kuchita Masewera Olimbitsa Thupi Kungathandizire Chitetezo Cha Mthupi Lanu)

Magazini ya Shape, ya July/August 2021

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