I-Study ithi Ukudla Kwasebusuku Ngokuhlwa Kwenza Ngempela Ukhuluphele

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Cishe uzwile ukuthi kubi ukudla ebusuku uma ufuna ukuncipha. Lokho kusho ukuthi izingcezu ze-pizza ezivamile zasebusuku kanye nama-ayisikhilimu agijimayo awekho ama-no. (Bummer!) Ngakolunye uhlangothi, kungenzeka ukuthi uzwile nokuthi ukudla ebusuku kakhulu kungakusiza ushise amakhalori nokuthi kuhle ukudla ngaphambi kokulala, inqobo nje uma kuwukudla okunempilo okusehlangothini elincane elinama-macronutrients afanele (amaprotheni nama-carbs!). Manje, iyiphi? Isifundo esisha, esisazoshicilelwa esethulwe eMhlanganweni Wokulala waminyaka yonke singawuphendula lowo mbuzo. (Okuhlobene: Ingabe Ukudla Late Ebusuku Kukukhuluphele?)

Emasontweni ayisishiyagalombili okuqala ocwaningo, abantu babevunyelwa ukuthi badle ukudla okuthathu nokudla okulula okubili phakathi kuka-8 ekuseni no-7 ebusuku. Khona-ke, amanye amasonto ayisishiyagalombili, babevunyelwa ukudla isilinganiso esifanayo phakathi kwemini nehora leshumi nanye. Ngaphambi nangemva kocwaningo ngalunye lwamasonto ayisishiyagalombili, abacwaningi bahlola isisindo sawo wonke umuntu, impilo ye-metabolic (ushukela egazini, i-cholesterol, namazinga e-triglyceride) kanye nempilo yamahomoni.

Manje izindaba ezingezinhle kulabo abadla ubusuku: Abantu bakhuluphele futhi babhekana nezinye izinguquko ezingezona zomzimba nezehomoni lapho bedla kamuva.

Ngokuya ngamahomoni, kunezimbili ezibalulekile ababhali abagxile kuzo: i-ghrelin, evusa isifiso sokudla, ne-leptin, ekusiza ukuthi uzizwe usuthi ngemuva kokudla. Bathole ukuthi lapho abantu bedla kakhulu emini, i-ghrelin yanda ekuqaleni kosuku, kuyilapho i-leptin yanda kamuva, okusho ukuthi isimiso sokudla sasemini singase sivimbele ukudla ngokweqile ngokusiza abantu bazizwe begcwele ngasekupheleni kosuku, futhi kanjalo mancane amathuba okuba ukuzitika ngesikhathi sasebusuku.

Ngokuqondakalayo, lokhu kuyadida kancane uma kubhekwa ucwaningo lwangaphambilini, kodwa ababhali balolu cwaningo bacace bha ukuthi le miphumela isho ukuthi ukudla kwasebusuku kuyinto okufanele abantu baqhelelane nayo. "Nakuba ukuguqulwa kwendlela yokuphila kungalokothi kube lula, lokhu okutholakele kusikisela ukuthi ukudla kusenesikhathi ngosuku kungase kuwufanele umzamo wokusiza ukuvimbela le miphumela elimazayo yempilo engapheli," kusho uKelly Allison, Ph.D., ekukhululweni kwabezindaba. U-Allison, umbhali omkhulu ocwaningweni, unguprofesa ohlobene nesayensi yezengqondo kanye nomqondisi weCentre for Weight and Eating Disorders ePenn Medicine. Uthe: “Sinolwazi olubanzi lokuthi ukudla ngokweqile kuyithinta kanjani impilo nesisindo somzimba, kodwa manje sesiyiqonda kangcono indlela umzimba wethu osebenza ngayo ukudla ngezikhathi ezahlukene zosuku isikhathi eside.”

Ngakho-ke yini iphuzu elibalulekile lapha? Ucwaningo olwedlule kwenza khombisa ukuthi isidlo sakusihlwa esingadluli kuma-calories ayi-150 futhi ikakhulukazi amaprotheni kanye ne-carbs (okufana neprotein shake encane noma i-yogurt enezithelo) mhlawumbe * ngeke kukwenze ukhuluphale. Ngakolunye uhlangothi, lolu cwaningo olusha lwalulawula zonke izinhlobo zezinto ezingaba nomthelela emiphumeleni, njengokuthi ukudla kunempilo kangakanani nokuthi izivivinyo bezikwenza kangakanani. Lokho kusho ukuthi le miphumela ibamba abantu abanemikhuba enempilo, futhi, hhayi nje kuphela labo abadla ukudla kokuzitika ngaphambi kokulala.

Akudingekile ukushintsha imikhuba yakho uma ujabulile ngesisindo sakho nempilo yakho yonke. Kodwa uma ukhathazekile ngokunyuka kwesisindo, i-cholesterol, nanoma yiziphi ezinye izici ezibe nomthelela omubi phakathi nalolu cwaningo, kungase kube kuhle ukuzama ukulungisa isimiso sakho sokudla ukuze ugxile kakhulu emini ukuze ubone ukuthi kuyawenza yini umehluko wena.

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