Kusala Kudya Usiku: Njira Yatsopano Yochepetsera Kuwonda?

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Ngati simungalole chilichonse kudutsa milomo yanu kuyambira 5:00 pm mpaka 9:00 a.m., koma mumaloledwa kudya chilichonse chomwe mukufuna maola asanu ndi atatu patsiku ndikuchepetsabe thupi, mungayesere? Umenewu ndiye maziko enieni a kafukufuku wamakoswe wofalitsidwa munyuzipepala ya Cell Metabolism, yomwe posachedwapa yadzetsa mphika wochepetsera thupi.

Asayansi amayika magulu a mbewa pazakudya zosiyanasiyana kwa masiku 100. Gulu lina la makoswe linkadya chakudya chopatsa thanzi pamene nyama zamagulu aŵiri mwamaguluwo zinkadya chakudya chamafuta ambiri, chopatsa mphamvu kwambiri. Theka la omwe amadya zakudya zopanda pake amaloledwa kuyamwa nthawi iliyonse akafuna pomwe enawo amangopeza chakudya kwa maola asanu ndi atatu omwe anali otanganidwa kwambiri. Pomaliza: ngakhale adadya zakudya zamafuta, mbewa zomwe zimakakamizidwa kusala maola 16 zinali zowonda ngati omwe amadya mtengo wathanzi. Chosangalatsa ndichakuti, ola limodzi pomwe odyera zakudya zopanda thanzi amakhala onenepa kwambiri ndipo amakhala ndi mavuto azaumoyo, ngakhale amadya mafuta ofanana ndi ma calories monga chakudya choperewera chakumwa chopatsa thanzi chomwe chimadyetsa mbewa.

Ofufuzawo omwe adachita kafukufukuyu akuti njira imodzi iyi: kungowonjezera nthawi yachangu usiku ndi njira yotsika mtengo komanso yosavuta yochepetsera wopanda zovuta, koma sindikutsimikiza kuti ndikuvomereza. Monga katswiri wa zaumoyo cholinga changa chachikulu nthawi zonse chimakhala chathanzi labwino, ndiye ndikamva za maphunziro omwe amatumiza uthenga woti mutha kudya zakudya zopanda thanzi ndikuchepetsa thupi, ndimaona ngati zimasokoneza ogula. Nthawi iliyonse mutaya thupi, ziribe kanthu momwe mukuchitira izo, ngakhale njira yosayenera kwambiri, mudzawona zizindikiro zabwino za thanzi, mwinamwake kuchepa kwa mafuta m'thupi, shuga, kuthamanga kwa magazi, ndi zina zotero. mphamvu, thanzi, komanso mawonekedwe (tsitsi, khungu, ndi zina zambiri), michere yomwe imapezeka muzakudya zabwino imayenera kuwonetsedwa tsiku ndi tsiku.

Kwa zaka zambiri ndakhala ndikukumana ndi makasitomala ambiri omwe achepetsa kudya zakudya zopanda thanzi, koma adalimbana ndi zovuta kuchokera pakhungu louma komanso tsitsi lofewa mpaka kununkhiza, kudzimbidwa, kutopa, kupindika, komanso kuchepa kwa chitetezo cha mthupi. Ndipo ngati inali njira yomwe sakanatha kuyisunga, adalimbikitsanso.

Komanso, makasitomala anga ochita zachinsinsi omwe amadya nthawi zosasinthasintha (kadzutsa pasanathe ola limodzi kuti adzuke komanso chakudya chomwe chatsala patadutsa maola atatu kapena asanu) amachita bwino kwakanthawi kuposa omwe amayesa kudya chakudya cham'mawa chambiri, amachepetsa kukula kwa chakudya pamene tsiku likupita, ndi kusiya kudya m'mawa. Mwachidziwitso changa chotsirizirachi sichiri chokhazikika kapena chothandiza kwa anthu ambiri. Koma kudya chakudya chopatsa thanzi nthawi ya 6:00 pm ndi zakudya zopatsa thanzi nthawi ya 9:30 pm, kenako kukagona 11:00 pm, zimateteza njala kuti zisagonje, zimachepetsa zilakolako, zimagwirizana bwino ndi moyo wamagulu a anthu ambiri, ndipo zimatha kupitilizidwa, zomwe ndiye chinsinsi chenicheni kuonda ndi kusunga izo kutali.

Makasitomala anga ambiri amakhala a nthawi yayitali kapenanso ngakhale ngati sitikugwira ntchito limodzi timalumikizana pafupipafupi kotero kuti "ndimawatsata" kwa nthawi yayitali, nthawi zina zaka. Kuwona zomwe zimagwirira ntchito anthu pambuyo pa miyezi kapena zaka, ndi zomwe zimatuluka, zomwe zimapangitsa anthu kukhala osangalala, komanso zomwe zimawalanda mphamvu, zimandipatsa diso la mbalame lomwe limandipangitsa kukayikira njira zopitilira muyeso koma ndimakonda kumva kuchokera kwa inu. Mukuganiza chiyani? Kodi kuchepetsa kudya kwanu mpaka maola anu asanu ndi atatu ogwira ntchito tsiku lonse kukuthandizani? Ndipo mukuganiza kuti zakudya zanu ndizofunika? Chonde lembani maganizo anu kwa @cynthiasass ndi @Shape_Magazine.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse, ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Kugulitsa kwake kwaposachedwa kwambiri ku New York Times ndi S.AS.S. Wekha Slim: Gonjetsani Zolakalaka, Donthotsani Mapaundi ndi Kutaya mainchesi.

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