Izinzuzo ze-10 Ezisuselwa Ebufakazini Zokuzila Okungapheli

-Delile

• 1. Izinguquko Zokuzila Okungapheli Umsebenzi Wamaseli, Izakhi zofuzo namaHormone
• 2. Ukuzila Ukudla Kungakusiza Ukwehlisa Isisindo Namafutha E-Belly
• 3. Ukuzila ukudla okungapheli kunganciphisa ukumelana ne-insulini, kwehlise ubungozi bakho besifo sikashukela sohlobo 2
• 4. Ukuzila Ukudla Kunganciphisa Ukucindezeleka Okune-oxidative Nokuvuvukala Emzimbeni
• 5. Ukuzila ukudla okungapheli kungahle kube lusizo empilweni yenhliziyo
• 6. Ukuzila ukudla okungapheli kuheha izinqubo ezahlukahlukene zokulungisa amaselula
• 7. Ukuzila ukudla okungapheli kungasiza ekuvikeleni umdlavuza
• 8. Ukuzila ukudla okungapheli kuhle ebuchosheni bakho
• 9. Ukuzila ukudla okungapheli kungasiza ekuvikeleni isifo se-Alzheimer's
• 10. Ukuzila Ukudla Kungalula Isikhathi Sakho Sokuphila, Kukusize Uphile Isikhathi Eside

Ukuzila okungapheli kuyindlela yokudla lapho ujikeleza phakathi kwezikhathi zokudla nokuzila ukudla.

Kunezinhlobo eziningi zokuzila okungajwayelekile, njengezindlela ze-16/8 noma 5: 2.

Ucwaningo oluningi lukhombisa ukuthi lungaba nezinzuzo ezinamandla emzimbeni nasengqondweni yakho.

Nazi izinzuzo eziyishumi ezisuselwa ebufakazini ngokuzila ukudla ngezikhathi ezithile.

1. Izinguquko Zokuzila Okungapheli Umsebenzi Wamaseli, Izakhi zofuzo namaHormone

Uma ungadli isikhashana, kwenzeka izinto eziningana emzimbeni wakho.

Isibonelo, umzimba wakho uqala izinqubo ezibalulekile zokulungisa amaselula futhi ushintshe amazinga ama-hormone ukwenza amafutha omzimba agciniwe atholakale kalula.

Nazi ezinye zezinguquko ezenzeka emzimbeni wakho ngesikhathi sokuzila:

• Amazinga e-insulin: Amazinga egazi e-insulin ehla kakhulu, okusiza ukushiswa kwamafutha ().
• Ozokusebenzisa Human: Amazinga egazi we-hormone yokukhula angakhuphuka aze afike kokuphindwe ka-5 (,). Amazinga aphezulu ale hormone enza kube lula ukushiswa kwamafutha nokuzuza kwemisipha, futhi kunezinye izinzuzo eziningi (,).
• Ukulungiswa kwamaselula: Umzimba uletha izinqubo ezibalulekile zokulungisa amaselula, njengokukhipha imfucuza kumaseli ().
• Isisho se-Gene: Kukhona izinguquko ezizuzisayo kuzakhi zofuzo eziningana nama-molecule ahlobene nokuphila isikhathi eside nokuvikelwa ezifweni (,).

Izinzuzo eziningi zokuzila ukudla ngezikhathi ezithile zihlobene nalezi zinguquko kuma-hormone, ukubonakaliswa kofuzo nokusebenza kwamaseli.

Uma uzila ukudla, amazinga e-insulin ayawa futhi i-hormone yokukhula komuntu iyanda. Amaseli akho aqala nezinqubo ezibalulekile zokulungisa amaselula futhi aguqule ukuthi yiziphi izakhi zofuzo azivezayo.

2. Ukuzila Ukudla Kungakusiza Ukwehlisa Isisindo Namafutha E-Belly

Iningi lalabo abazama ukuzila ukudla ngezikhathi ezithile bakwenza ukuze banciphise isisindo ().

Ngokuvamile, ukuzila ukudla ngezikhathi ezithile kuzokwenza udle ukudla okumbalwa.

Ngaphandle kokuthi uma unxephezela ngokudla okuningi phakathi nokunye ukudla, uzogcina uthatha amakhalori ambalwa.

Ngokwengeziwe, ukuzila ngezikhathi ezithile kuthuthukisa ukusebenza kwehomoni ukwenza lula ukwehla kwesisindo.

Amazinga e-insulin aphansi, amazinga aphezulu wokukhula kwama-hormone kanye nenani elinyukayo le-norepinephrine (noradrenaline) konke kukhulisa ukuwohloka kwamafutha omzimba futhi kusize ukusetshenziswa kwawo kwamandla.

Ngalesi sizathu, ukuzila ukudla okwesikhashana empeleni ukwanda isilinganiso sakho se-metabolic ngo-3.6-14%, sikusize ushise ama-calories amaningi (,).

Ngamanye amagama, ukuzila ngezikhathi kuyasebenza ezinhlangothini zombili ze-equation yekhalori. Ikhulisa isilinganiso sakho semethabolic (ikhuphula amakhalori ngaphandle) futhi inciphisa inani lokudla okudlayo (kunciphisa ama-calories).

Ngokuya ngokubuyekezwa kwemibhalo yesayensi ka-2014, ukuzila ukudla ngezikhathi ezithile kungadala ukwehla kwesisindo sika-3-8% ngaphezu kwamasonto ayi-3-24 (12). Lesi yisamba esikhulu.

Abantu baphinde balahlekelwa u-4-7% wobubanzi besinqe sabo, okukhombisa ukuthi balahlekelwe amanoni amaningi esiswini, amafutha ayingozi esiswini esiswini esibangela izifo.

Isifundo esisodwa sokubuyekeza sikhombise nokuthi ukuzila ukudla ngezikhathi ezithile kubangele ukulahleka kwemisipha okuncane kunokukhawulwa okuqhubekayo kwekhalori ().

Zonke izinto ezicatshangwayo, ukuzila ukudla ngezikhathi ezithile kungaba yithuluzi lokulahlekelwa isisindo elinamandla amakhulu. Imininingwane eminingi lapha: Ukuzila Okungapheli Kungakusiza Kanjani Ukwehlisa Isisindo.

Ukuzila okungapheli kukusiza ukuthi udle amakhalori ambalwa, ngenkathi kukhulisa imetabolism kancane. Kuyithuluzi eliphumelelayo kakhulu lokwehlisa isisindo namafutha esiswini.

3. Ukuzila ukudla okungapheli kunganciphisa ukumelana ne-insulini, kwehlise ubungozi bakho besifo sikashukela sohlobo 2

Uhlobo lwesifo sikashukela sesi-2 selujwayeleke ngendlela emangalisayo emashumini eminyaka amuva nje.

Isici sayo esiyinhloko amazinga aphezulu kashukela egazini kumongo we-insulin ukumelana.

Noma yini eyehlisa ukumelana ne-insulin kufanele isize ukwehlisa amazinga kashukela egazini futhi ivikele ekulweni nesifo sikashukela sohlobo 2.

Kuyathakazelisa ukuthi ukuzila ukudla ngezikhathi ezithile kukhonjisiwe ukuthi kunezinzuzo ezinkulu zokumelana ne-insulin futhi kuholele ekwehlisweni okumangazayo kwamazinga kashukela egazini (12).

Ezifundweni zabantu ngokuzila ukudla ngezikhathi ezithile, ukuzila ushukela wegazi kuncishiswe ngo-3-6%, ngenkathi i-insulin yokuzila ukudla yehliswe ngo-20-31% (12).

Ucwaningo olulodwa kumagundane esifo sikashukela luphinde lwabonisa ukuthi ukuzila ukudla ngezikhathi ezithile kuvikelekile ekulimaleni kwezinso, okungesinye sezinkinga ezinzima kakhulu zesifo sikashukela ().

Lokhu kusho ukuthini, ukuthi ukuzila ukudla ngezikhathi ezithile kungavikela kakhulu abantu abasengozini yokuthola uhlobo lwesifo sikashukela sohlobo lwe-2.

Kodwa-ke, kungahle kube khona umehluko phakathi kobulili. Ucwaningo olulodwa kwabesifazane lukhombisile ukuthi ukulawula ushukela egazini empeleni kuye kwaba kubi kakhulu ngemuva kwezinsuku ezingama-22 zokuzila ukudla ().

Ukuzila ukudla ngezikhathi ezithile kunganciphisa ukumelana ne-insulin futhi kwehlise amazinga kashukela egazini, okungenani emadodeni.

4. Ukuzila Ukudla Kunganciphisa Ukucindezeleka Okune-oxidative Nokuvuvukala Emzimbeni

Ukucindezeleka okwenziwe nge-oxidative kungenye yezinyathelo eziya ekugugeni nasezifweni eziningi ezingamahlalakhona ().

Ifaka ama-molecule angazinzile abizwa ngama-radicals amahhala, asabela ngamanye ama-molecule abalulekile (njengamaprotheni ne-DNA) futhi awalimaze (15).

Ucwaningo oluningi lubonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungakhulisa ukumelana komzimba nokucindezeleka okwenziwa i-oxidative (16,).

Ngokwengeziwe, ucwaningo lubonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungasiza ekulweni nokuvuvukala, omunye umshayeli okhiye wazo zonke izinhlobo zezifo ezivamile (,,).

Ucwaningo lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kunganciphisa ukulimala okwenziwe nge-oxidative nokuvuvukala emzimbeni. Lokhu kufanele kube nezinzuzo ekugugeni nasekuthuthukisweni kwezifo eziningi.

5. Ukuzila ukudla okungapheli kungahle kube lusizo empilweni yenhliziyo

Isifo senhliziyo njengamanje singumbulali omkhulu emhlabeni ().

Kuyaziwa ukuthi omaka abahlukahlukene bezempilo (okuthiwa “izinto ezinobungozi”) bahlotshaniswa nobungozi obukhuphukile noma obanciphile besifo senhliziyo.

Ukuzila ukudla okungapheli kukhonjisiwe ukuthuthukisa izinto eziningi ezahlukahlukene eziyingozi, kufaka phakathi umfutho wegazi, inani eliphelele kanye ne-LDL cholesterol, i-triglycerides yegazi, omaka bokuvuvukala namazinga kashukela egazi (12,, 22, 23).

Kodwa-ke, okuningi kwalokhu kusekelwe ezifundweni zezilwane. Imiphumela yezempilo yenhliziyo idinga ukufundwa kabanzi kubantu ngaphambi kokuba kwenziwe izincomo.

Ucwaningo lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungathuthukisa izici eziningi eziyingozi zesifo senhliziyo ezifana nomfutho wegazi, amazinga e-cholesterol, ama-triglycerides nezimpawu zokuvuvukala.

6. Ukuzila ukudla okungapheli kuheha izinqubo ezahlukahlukene zokulungisa amaselula

Lapho sizila ukudla, amaseli emzimbeni aqala inqubo yeselula "yokususa imfucuza" ebizwa nge-autophagy (,).

Lokhu kufaka phakathi amaseli aqhekezayo futhi alinganise amaprotheni aphukile futhi angasebenzi kahle akha ngaphakathi kwamaseli ngokuhamba kwesikhathi.

Ukwanda kwe-autophagy kunganikeza ukuvikelwa ezifweni eziningana, kufaka phakathi umdlavuza nesifo se-Alzheimer's (,).

Ukuzila ukudla kudala indlela yokuguqula umzimba ebizwa ngokuthi yi-autophagy, esusa imfucuza kumaseli.

7. Ukuzila ukudla okungapheli kungasiza ekuvikeleni umdlavuza

Umdlavuza yisifo esibi, esibonakala ngokukhula okungalawuleki kwamaseli.

Ukuzila ukudla kuboniswe ukuthi kunemiphumela eminingana ezuzisayo ekuguqulweni komzimba okungaholela ekunciphiseni ubungozi bomdlavuza.

Yize kudingeka izifundo zabantu, ubufakazi obuthembisayo obuvela ezifundweni zezilwane bukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungasiza ekuvimbeleni umdlavuza (,,,).

Kukhona nobunye ubufakazi ezigulini zomdlavuza womuntu, obukhombisa ukuthi ukuzila ukudla kunciphise imiphumela emibi eyahlukahlukene ye-chemotherapy ().

Ukuzila okungapheli kukhonjisiwe ukusiza ukuvimbela umdlavuza ezifundweni zezilwane. Iphepha elilodwa kubantu libonise ukuthi linganciphisa imiphumela emibi ebangelwa ukwelashwa ngamakhemikhali.

8. Ukuzila ukudla okungapheli kuhle ebuchosheni bakho

Okulungele umzimba kuvame ukulungela nobuchopho.

Ukuzila ukudla okungapheli kuthuthukisa izici ezahlukahlukene zemethabolikhi ezaziwa njengezibalulekile empilweni yengqondo.

Lokhu kufaka phakathi ukucindezelwa kwe-oxidative okuncishisiwe, ukuvuvukala okunciphile kanye nokwehla kwamazinga kashukela egazini nokumelana ne-insulin.

Izifundo eziningana kumagundane zikhombisile ukuthi ukuzila ukudla ngezikhathi ezithile kungakhuphula ukukhula kwamaseli emizwa emisha, okufanele abe nezinzuzo zokusebenza kobuchopho (, 33).

Iphinde inyuse amazinga e-hormone yobuchopho ebizwa nge-brain-derived neurotrophic factor (BDNF) (,,), ukuntuleka okuye kwaba nomthelela ekucindezelekeni nakwezinye izinkinga zobuchopho ezahlukahlukene ().

Ucwaningo lwezilwane luye lwabonisa nokuthi ukuzila ukudla ngezikhathi ezithile kuvikela ukulimala kobuchopho ngenxa yemivimbo ().

9. Ukuzila ukudla okungapheli kungasiza ekuvikeleni isifo se-Alzheimer's

Isifo i-Alzheimer yisifo esivame kakhulu emhlabeni se-neurodegenerative.

Alikho ikhambi elitholakalayo le-Alzheimer's, ngakho-ke ukuyivimba ukuthi ingabonakali kwasekuqaleni kubalulekile.

Ucwaningo olwenziwe kumagundane lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungabambezela ukuqala kwesifo i-Alzheimer noma kunciphise ubunzima baso ().

Ochungechungeni lwemibiko yamacala, ukungenelela kwendlela yokuphila okubandakanya ukuzila ukudla kwansuku zonke okufushane kwakwazile ukwenza ngcono kakhulu izimpawu ze-Alzheimer ezigulini eziyi-9 kwezingu-10 (39).

Izifundo zezilwane zibuye ziphakamise ukuthi ukuzila ukudla kungavikela kwezinye izifo ezingenayo i-neurodegenerative, kufaka phakathi isifo sikaParkinson nesikaHuntington (,).

Kodwa-ke, kudingeka olunye ucwaningo kubantu.

Ucwaningo ezilwaneni lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungavikela ezifweni ze-neurodegenerative njengesifo se-Alzheimer's.

10. Ukuzila Ukudla Kungalula Isikhathi Sakho Sokuphila, Kukusize Uphile Isikhathi Eside

Enye yezicelo ezijabulisa kakhulu zokuzila ukudla ngezikhathi ezithile kungaba amandla ayo okunweba isikhathi sokuphila.

Ucwaningo kumagundane lukhombisile ukuthi ukuzila ukudla ngezikhathi ezithile kunweba isikhathi sokuphila ngendlela efanayo njengokuvinjelwa okuqhubekayo kwekhalori (42, 43).

Kwezinye zalezi zifundo, imiphumela yayimangalisa impela. Kwesinye sazo, amagundane azila zonke izinsuku ayephila isikhathi eside ngama-83% kunamagundane angazilile (44).

Yize lokhu kukude nokuba kufakazelwe kubantu, ukuzila ukudla ngezikhathi ezithile sekuthandwa kakhulu phakathi kwesixuku esiphikisana nokuguga.

Njengoba kunikezwe izinzuzo ezaziwayo zemetabolism nazo zonke izinhlobo zokumaka ezempilo, kunengqondo ukuthi ukuzila ukudla ngezikhathi ezithile kungakusiza uphile impilo ende futhi enempilo.

Ungathola imininingwane eminingi ngokuzila ngezikhathi kuleli khasi: Ukuzila ukudla okungapheli 101 - Umhlahlandlela Wabaqalayo Wokugcina.