Nakhu Ukuzila Okungapheli Kungazuzisa Uhlelo Lwakho Lokuzivikela Emzimbeni

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• Izibalo Ngemuva Kokuzila
• Ungazama Kanjani Ukuzila Okungapheli
• Buyekeza kwe-

Ukubuyekezwa kwakamuva kumagazini Izincwadi Zokuzivikela iphakamisa ukuthi isikhathi sokudla singanikeza amasosha omzimba wakho onqenqemeni.

"Ukuzila ukudla ngezikhathi ezithile kukhuphula izinga lokuzilimaza komzimba [ukuphinda kusetshenziswe kabusha kwamaseli], ngakho-ke, kunciphisa inani lokuvuvukala emzimbeni," kusho uJamal Uddin, Ph.D., ongumbhali wombhali wesifundo. "Lokhu kuvumela amasosha omzimba ukuthi asebenzise izinsiza zawo ngempumelelo ekulweni nokugula."

Kafushane nje, isomiso sekhalori eseluliwe senza umzimba wakho ubheke i-refuel ngokuguqula amaseli alimele abe izakhi zomzimba, okunciphisa ukuvuvukala okubangelwa yilawo maseli, kusho uHerman Pontzer, Ph.D., umbhali we Kushe (Ithenge, $ 20, amazon.com), ukubukeka okusha kwe-metabolism.

Izibalo Ngemuva Kokuzila

Yisiphi isikhathi esinqunyelwe le siginali ekhawulelwe ikhalori emzimbeni? Ukuhlaziywa kwangaphambilini kokuzila ukudla ngezikhathi ezithile ku- I-New England Journal of Medicine kutholakale ukuthi ukudla okufanelekile kumawindi angamahora ayisithupha noma ayisishiyagalombili (yithi, kusukela emini kuya ku-6 ntambama noma ngo-11 ekuseni kuya ku-7 ntambama) kunenzuzo ekwehliseni ukuvuvukala uma kuqhathaniswa nosuku olujwayelekile lokudla, kepha iwindi lamahora ayi-12 alincane kangako, kusho u-Mark Mattson, Ph.D., ongumdidiyeli wocwaningo. (Okuhlobene: Ukuzila ukudla okungapheli kungayithinta kanjani ingqondo yakho, ngokusho kochwepheshe)

Kodwa uthola izinzuzo ezithile ngaphandle kokuthi ube sekupheleni, kusho uMarie Spano, R.D.N., isazi sezokudla kwezemidlalo kanye nombhali oholayo wezincwadi Umsoco Wezemidlalo, Ukuzivocavoca, Nempilo. "Izifundo zesikhathi esifushane zisebenzisa ukudla okukhawulelwe isikhathi, lapho ukudla kukhawulelwe emafasiteleni amahora angu-13 noma ngaphansi [njengo-7 am kuya ku-8 p.m.], kubonisa ukuthi kungasiza ekunciphiseni ukuvuvukala."

Ungazama Kanjani Ukuzila Okungapheli

Uma ubheka ukunciphisa iwindi lakho lokudla, uMattson uphakamisa ukuthi ukwenze kancane kancane ukuze ujwayele imihelo embalwa yendlala. Uma isikhathi sokudla samahora ayisithupha noma ayisishiyagalombili kuwumgomo wakho, i-Spano incoma "ukwenza ukudla kwakho kube nomsoco futhi udle ukudla ekuqaleni kwefasitela lakho, maphakathi, futhi ekugcineni." Amaprotheni ahlukaniswa kahle njalo emahoreni amathathu kuya kwamahlanu ukuze kulondolozwe izicubu zomzimba kanye nenzuzo, ngokwesibonelo.

Ukuze uqhubeke uvikela ukuvuvukala, qhubeka nokuzivocavoca. "Lapho umzimba wakho ulungisa ukusebenzisa amandla awo amaningi ekusebenzeni ngokomzimba nokuzivocavoca, enye yezindlela owenza ngayo lokho ngokunciphisa amandla asetshenziselwa ukuvuvukala," kusho uPontzer. (Bheka: Ukuzivocavoca Kungasithuthukisa Kanjani Isistimu Yakho Yokuzivikela Emzimbeni)

I-Shape Magazine, umagazini kaJulayi/Agasti 2021

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