Kudya Oletsedwa Nthawi: Buku Loyambira

Zamkati

• Kodi Kudya Ndi Nthawi Yanji?
• Itha Kukuthandizani Kudya Pang'ono
• Zovuta Zaumoyo Wodya Nthawi Yochepa
• Kuchepetsa thupi
• Mtima Health
• Shuga wamagazi
• Momwe Mungachitire
• Kudya Oletsedwa Ndi Nthawi Komanso Zochita Zolimbitsa Thupi
• Mfundo Yofunika Kwambiri

Kusala kudya kwapakati pakadali pano ndi imodzi mwamapulogalamu odziwika bwino azakudya mozungulira.

Mosiyana ndi zakudya zomwe zimakuwuzani chani kudya, kusala kwakanthawi kumayang'ana liti kudya.

Kuchepetsa maola omwe mumadya tsiku lililonse kungakuthandizeni kudya ma calories ochepa. Zitha kuperekanso maubwino azaumoyo, kuphatikiza kuchepa thupi komanso kukhala ndi thanzi labwino pamtima komanso shuga m'magazi.

Pali mitundu ingapo ya kusala kwakanthawi, kuphatikiza njira yodziwika yotchedwa kudya nthawi zochepa. Nkhaniyi ikukuwuzani zonse zomwe muyenera kudziwa pazakudya zopanda malire.

Kodi Kudya Ndi Nthawi Yanji?

Kusala kwakanthawi ndi mawu otanthauzira mitundu yambiri yakudya.

Kusala kudya kwamtundu uliwonse kumaphatikizapo nthawi zosala kudya zomwe zimakhala zazitali kuposa kusala kudya kwa maola 8-12 ().

"Kudya kanthawi kochepa," kapena "kudya moyenera nthawi," kumatanthauza nthawi yomwe kudya kumakhala ndi maola ochepa tsiku lililonse ().

Chitsanzo cha kudya komwe kuli ndi nthawi ngati mungasankhe kudya zakudya zanu zonse patsikuli munthawi ya maola 8, monga 10 am mpaka 6 koloko masana.

Maola 16 otsala tsiku lililonse ndi nthawi yosala kudya, pomwe palibe ma calories omwe amadya.

Ndondomeko yomweyi imabwerezedwa tsiku lililonse.

Chidule: Kudya kanthawi kochepa ndi mtundu wina wa kusala kwakanthawi komwe kumakulepheretsani kudya kwa maola angapo tsiku lililonse.

Itha Kukuthandizani Kudya Pang'ono

Anthu ambiri amadya kuyambira pomwe amadzuka mpaka nthawi yogona.

Kusintha kwa njira yakadyedwe iyi ndikudya koyenera nthawi kungakupangitseni kuti musamadye pang'ono.

M'malo mwake, kafukufuku wina wasonyeza kuti kudya nthawi yochepa kumatha kuchepetsa kuchuluka kwa zopatsa mphamvu zomwe mumadya tsiku limodzi ().

Kafukufuku wina adapeza kuti amuna achikulire athanzi akamangodya pakadutsa maola 10, zimachepetsa kuchuluka kwa ma calories omwe amadya tsiku lililonse pafupifupi 20% ().

Kafukufuku wina adanenanso kuti anyamata amadya zopatsa mphamvu pafupifupi 650 patsiku akamachepetsa chakudya chawo mpaka maola 4 ().

Komabe, kafukufuku wina wasonyeza kuti anthu ena samadya kwenikweni zopatsa mphamvu panthawi yoletsa kudya (, 5).

Ngati mungasankhe zakudya zopatsa mphamvu kwambiri munthawi yanu yodyetsa, mutha kumadya chakudya chamasiku onse ngakhale mukudya kwakanthawi kochepa.

Kuphatikiza apo, kafukufuku wambiri pakudya nthawi yocheperako wagwiritsa ntchito zolemba za zakudya kuyeza kudya kwa kalori. Zolemba pazakudya zimadalira ophunzira kuti alembe zomwe amadya komanso kuchuluka kwake.

Tsoka ilo, zolemba za zakudya sizolondola ().

Chifukwa cha ichi, ofufuza sakudziwa kuchuluka kwakanthawi kochepa pakudya komwe kumasintha kuchuluka kwa kalori. Kaya amachepetsa kuchuluka kwa chakudya chomwe chimadyedwa mwina chimasiyanasiyana ndi aliyense.

Chidule: Kwa anthu ena, kudya kanthawi kochepa kumachepetsa kuchuluka kwa ma calories omwe amadya tsiku limodzi. Komabe, ngati mumadya zakudya zopatsa mphamvu kwambiri, mwina simutha kudya pang'ono ndi nthawi yoletsedwa.

Zovuta Zaumoyo Wodya Nthawi Yochepa

Kudya kanthawi kochepa kumatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza kuchepa thupi, thanzi la mtima wabwino komanso kutsika kwa shuga m'magazi.

Kuchepetsa thupi

Kafukufuku wowerengeka wa anthu wamba olemera komanso onenepa kwambiri amaletsa kudya pazenera la maola 7-12, akuwonetsa kuchepa kwa thupi mpaka 5% pamasabata a 2-4 (, 5,,).

Komabe, maphunziro ena a anthu olemera kwambiri sananene kuti achepetsa thupi akudya mazenera a nthawi yofananira (,).

Kaya mutha kuchepa thupi kapena kudya pang'ono pokhapokha mwina zimadalira ngati simungathe kudya ma calories ochepa panthawi yakudya ().

Ngati kudya uku kumakuthandizani kudya zakudya zopatsa mphamvu tsiku lililonse, kumatha kuchepa pakapita nthawi.

Ngati sizili choncho kwa inu, kudya nthawi yocheperako sikungakhale kwabwino kwambiri kuti muchepetse kunenepa.

Mtima Health

Zinthu zingapo m'magazi anu zimatha kukhudza chiopsezo cha matenda amtima, ndipo chimodzi mwazinthu zofunika izi ndi cholesterol.

Cholesterol "choipa" cha LDL chimakulitsa chiopsezo cha matenda amtima, pomwe cholesterol "HDL" yabwino imachepetsa chiopsezo ().

Kafukufuku wina adapeza kuti milungu inayi yakudya moperewera nthawi pazenera la maola 8 kutsitsa cholesterol "choyipa" cha LDL ndi 10% mwa amuna ndi akazi ().

Komabe, kafukufuku wina wogwiritsa ntchito zenera lofananira la kutalika sanasonyeze phindu lililonse pama cholesterol ().

Kafukufuku onsewa adagwiritsa ntchito achikulire olemera, chifukwa chake zosagwirizana zimatha kukhala chifukwa chakuchepa kwakuchepetsa thupi.

Ophunzirawo atachepa thupi ndi kudya nthawi yochepa, cholesterol yawo imakula. Pamene samachepetsa, sizinasinthe (,).

Kafukufuku wochuluka wasonyeza kuti kudya mawindo pang'ono kwa maola 10-12 kungathandizenso cholesterol.

M'maphunzirowa, "cholesterol" choyipa cha LDL chidachepetsedwa mpaka 10-35% pamasabata anayi mwa anthu wamba olemera (,).

Shuga wamagazi

Kuchuluka kwa shuga, kapena "shuga," m'magazi anu ndikofunikira pamoyo wanu. Kukhala ndi shuga wambiri m'magazi anu kumatha kudzetsa matenda ashuga ndikuwononga ziwalo zingapo za thupi lanu.

Ponseponse, zovuta zakuchepetsa nthawi yakudya shuga wamagazi sizimveka bwino.

Kafukufuku wochuluka mwa anthu olemera kwambiri awonetsa kuchepa kwa shuga wamagazi mpaka 30%, pomwe kafukufuku wina adawonetsa kuwonjezeka kwa 20% mu shuga wamagazi (,, 14).

Kafufuzidwe kafukufuku amafunika kuti adziwe ngati kudya pochepetsa nthawi kungapangitse shuga m'magazi.

Chidule: Kafukufuku wina akuwonetsa kuti kudya nthawi yocheperako kumatha kubweretsa kuchepa, kuwongolera thanzi la mtima komanso kutsitsa shuga m'magazi. Komabe, si maphunziro onse omwe amavomereza ndipo zambiri zimafunikira.

Momwe Mungachitire

Kudya kanthawi kochepa ndi kophweka - ingosankhani maola angapo pomwe muzidya zakudya zanu zonse tsiku lililonse.

Ngati mukugwiritsa ntchito nthawi yoletsa kudya kuti muchepetse thupi ndikukhala ndi thanzi labwino, kuchuluka kwamaola omwe mumadzilola kudya ayenera kukhala ocheperako kuposa omwe mumaloleza.

Mwachitsanzo, ngati mumadya koyamba nthawi ya 8 koloko m'mawa ndikudya mpaka 9 koloko masana, mumadya chakudya chanu chonse pazenera la maora 13 tsiku lililonse.

Kuti mugwiritse ntchito zakudya zoletsedwa ndi nthawi, mutha kuchepetsa kuchuluka kumeneku. Mwachitsanzo, mungafune kusankha kuti muzidya pokhapokha pazenera la maola 8-9.

Izi zimachotsa chakudya chimodzi kapena ziwiri kapena zokhwasula-khwasula zomwe mumadya nthawi zambiri.

Tsoka ilo, palibe kafukufuku wokwanira wodya nthawi yoletsedwa kuti mudziwe nthawi yomwe kudya zenera kuli bwino.

Komabe, anthu ambiri amagwiritsa ntchito mawindo a maola 6-10 tsiku lililonse.

Chifukwa kudya kanthawi kochepa kumangoyang'ana nthawi yomwe mumadya osati zomwe mumadya, zimatha kuphatikizidwanso ndi mtundu uliwonse wa zakudya, monga chakudya chochepa kwambiri kapena zakudya zamapuloteni.

Chidule: Kudya kanthawi kochepa ndikosavuta kuchita. Mumangosankha kanthawi koti mudye zopatsa mphamvu zanu tsiku lililonse. Nthawi imeneyi nthawi zambiri imakhala maola 6-10.

Kudya Oletsedwa Ndi Nthawi Komanso Zochita Zolimbitsa Thupi

Ngati mumachita masewera olimbitsa thupi pafupipafupi, mwina mungadzifunse kuti momwe kudya nthawi yochepa kungakhudzire bwanji ntchito yanu.

Kafukufuku m'modzi wamasabata asanu ndi atatu adasanthula kudya komwe kuli ndi nthawi mwa anyamata omwe amatsata pulogalamu yolemera.

Zinapeza kuti amuna omwe amadya nthawi yocheperako amatha kuwonjezera mphamvu zawo monganso gulu lolamulira lomwe limadya mwachizolowezi ().

Kafukufuku wofanananso mwa amuna achikulire omwe amaphunzitsidwa kulemera poyerekeza kudya zoletsedwa munthawi ya ola la 8 la kudya pazenera.

Zinapeza kuti amuna omwe amadya ma calories onse munthawi ya 8 maola tsiku lililonse adataya pafupifupi 15% yamafuta amthupi, pomwe olamulira sanataye mafuta amthupi (14).

Komanso, magulu onse awiriwa anali ndi kusintha kofananako kwamphamvu ndi kupirira.

Kutengera ndi maphunziro awa, zikuwoneka kuti mutha kuchita masewera olimbitsa thupi ndikupita patsogolo mukamatsata pulogalamu yoletsa kudya.

Komabe, kafukufuku amafunika mwa azimayi komanso omwe amachita masewera olimbitsa thupi ngati kuthamanga kapena kusambira.

Chidule: Kafukufuku akuwonetsa kuti kudya pochepetsa nthawi sikungakhudze mphamvu yanu yochita masewera olimbitsa thupi ndikukhala olimba.

Mfundo Yofunika Kwambiri

Kudya koletsedwa ndi nthawi ndi njira yazakudya yomwe imangoyang'ana mukamadya, osati zomwe mumadya.

Pochepetsa chakudya chanu chatsiku ndi tsiku kwakanthawi kochepa, ndizotheka kudya chakudya chocheperako komanso kuti muchepetse kunenepa.

Kuphatikiza apo, kafukufuku wina wasonyeza kuti kudya pochepetsa nthawi kungapindulitse thanzi la mtima komanso shuga wamagazi, ngakhale maphunziro onse sagwirizana.

Kudya kokhala ndi nthawi yocheperako sikuli kwa aliyense, koma ndi njira yodziwika bwino yazakudya yomwe mungafune kuyesa nokha.