Kunzwisisa Kupinda Pakati Kutsanya

Unonzwa here:

• Nzara muawa kana maviri mushure mekudya?
• Kuwedzera uremu kuwana?
• Hormonal kusaenzana?
• Pfungwa yakazara yekubhururuka?
• Pfungwa yekuzara panguva yekudya nekudya?

Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine mamiriro ezvinhu aya, saka edza kufunga nezvekutsanya kwenguva pfupi.

Kubva zvave kukurumbira mumakore achangopfuura, kutsanya kwenguva pfupi inzira yekudya iyo vanhu vazhinji vanga vachishandisa mararamiro avo ane hutano. Munguva yenguva yevavhimi-vanounganidza vanhu, vanhu vakashandisa nzira iyi kwemazana emakore senzira yekupona. Zvidzidzo zvakaratidzirwa kuti vanhu vaishandisa izvo zvekurapa nekuda kwenhoroondo yese semushonga wekurapa. Vekare veRoma, vaGreek neChinese budiriro vaishandisa kutsanya muzvishoma muhupenyu hwavo hwezuva nezuva. Kutsanya kwakatoshandisirwa zvikonzero zvemweya mune zvimwe zvitendero, sechiBuddhism, chiIslam, uye chiKristu sevanhu vanozvishandisa senzira yekuzviratidza ivo pachavo uye kuva pedyo nevamwari vavo.

Kutsanya chii?

Kutsanya ndipo panotadza kudya munhu kana zvinwiwa kwemaawa gumi nemaviri masikati. Kana munhu atanga kutsanya, vanoona kuti metabolism yavo nemahormone avo achachinja mumiviri yavo. Pane kutsvagurudza kuri kuuya kutsanya kwepakati kunogona kusimudzira hutano hunoshamisa kumuviri. Izvo zvinobatsira zvehutano zvinowanikwa pakati nepakati kutsanya zvinopa kudzikisira huremu, zvinodzivirira zvinopinda muuropi, kuderera kuzvimba nekuvandudza ropa glucose uye huwandu hwe insulin mumuviri.

Nzira Dzakasiyana

Pane dzimwe nzira dzekutsanya izvo zvinosanganisira kutsanya kubva kuchikafu kwemazuva akati wandei kana mavhiki. Nedzimwe nzira dzakasiyana, dzinosanganisira nguva ipfupi iri pakati pe16 kusvika maawa 24. Mhando dzinoverengeka dzekutsanya dzinopindirana nepakati dzinoonekwa neyekudya hwindo rekureba (nguva yekudya chikafu) uye hwindo rekutsanya (nguva yekudzivirira chikafu). Hedzino dzimwe dzedzimwe nzira dzekutsanya, dzinosanganisira:

• Nguva-inorambidzwa kudyisa (TRF): Iyi mhando yekutsanya ine nguva yekudyisa windows kubva pa4 kusvika kumaawa 12. Kwezosara kwezuva, mvura ndiyo chete chinhu chinotenderwa kunwiwa. Kusiyana kwakawanda kwekudya iyi mhando yekutsanya ndeye 16 / 8. Izvi zvinoreva kuti munhu anofanirwa kutsanya zvachose maawa e16 mazuva ese.
• Nguva yekutanga-inodzora kudya (eTRF): Iyi ndiyo mhando dzakasiyana dzekutsanya-kudzora nguva kubva ku8 am kusvika 2 pm Mushure maawa e6 apera, kuzorora kwezuva kunogadzirwa nenguva ino yekutsanya.
• Rimwe zuva kutsanya (ADF): Uku kutsanya kunosanganisira munhu kudya rimwe zuva uye zuva rinotevera ivo vanokurumidza kutsanya. Ivo vanochinjanisa pakati pekudya nekutsanya zuva rega rega kuti vawane izvo zvakanaka.
• Kutsanya kwechinguvana (cycling kufunga): Iyi mhando yekutsanya inosanganisira kutsanya kana kuti mazuva maviri kutsanya pavhiki uye kweyechishanu kana echitanhatu mazuva ekudya zvakanyanya sekuda kunoita munhu. Iyo akasiyana-siyana yenguva yekutsanya anogona kuva 5: 2 kana 6: 1.
• Kutsanya kwakagadziridzwa: Iyi mhando yekutsanya ine dzimwe nzira dzekupanana kutsanya dzakafanana nekumwe kutsanya-zuva kutsanya, asi kutsanya uku kunogona kushandurwa kune chero munhu. Munhu anogona kudya zvakanyanya-low-calorie zvinhu panguva yekutsanya yewindo.

Chinoshanda sei?

Kutsanya kwepakati ndiko kukonzeresa kwekuchinja kwemuviri sezvo maitiro emahormone uye metabolism yesimba iri kukanganiswa. Kana munhu achinge apedza kudya chikafu, zvirimo zviri kuputswa uye kushandurwa kuita michero, saka chinogona kubikwa muchikamu chekugaya. Izvo zvinoitika ndezvekuti macarbohydrate akaputswa uye anoshandurwa kuita glucose uye anopinda mukati meropa, achizvigovera mukati medumbu romuviri seyakakosha sosi yesimba. Iyo insulin mahormone inobatsira kudzora huwandu hweshuga yeropa nekusaina maseru kutora shuga kubva muropa nekushanduka kuita mafuta kuti muviri uite basa nemazvo.

Nekutsanya kwepakati, munhu anoitwa neupfu uye huwandu hweshuga hwawo hunopera kubva mumuviri. Kuti simba riite nezvinodiwa zvaro muviri unofanirwa kuputsa iyo glycogen inowanikwa muchiropa uye yemabhonzo emabhonzo ichikonzera gluconeogeneis. Gluconeogeneis ndipo apo chiropa ichigadzira shuga yeglu kubva kune isiri-carbohydrate zvinyorwa mumuviri. Zvino kana imwe insulin mazinga yakadzikira mushure meawa 18 yekutsanya, maitiro anonzi lipolysis anotanga. Zvinoitwa lipolysis ndezvekuti muviri unotanga kuputsa zvikamu zvemafuta mune emahara mafuta asidhi. Kana paine huwandu hwakaderera hweglucose kuti muviri utore simba, muviri pachawo nekutanga kushandisa mafuta acids uye ketones simba. Ketosis ndizvo mamiriro metabolic uko masero echiropa anotanga kubatsira mafuta kuputsa kupwanya uye kushandura iwo kuva ketone acetoacetate uye beta-hydro butyrate.

Maseru maseru uye masero euron anoshandisa ma ketones aya kugadzira ATP (adenosine triphosphate) inova ndiyo hombe yekutakura simba. Tsvagurudzo yakataura kuti kushandiswa uye kuwanikwa kwemafuta acids akasanganiswa nema ketones sekutsiurwa kwesimba kweglucose kunobetsera kune zvakakosha muviri tishu. Izvi zvinosanganisira moyo, chiropa, pancreas, uye huropi.

Iwo mana metabolic anoti anokonzerwa nekutsanya anonzi kune akakurumidza-akapihwa kutenderera, uye ndeaya:

• Nyika yakadyiswa
• Iyo post-inotora nyika
• Nyika yekutsanya
• Nyika yenzara

Hutano hwepanyama hwekusimbisa kutsanya hunogona zvakare kuwanikwa nekutevera chikafu cheketogenic, icho chine mafuta mazhinji uye yakaderera carbohydrate kudya. Ichi chinangwa chechinodyiwa ndechekuchinjisa muviri metabolic state kuti ive ketosis.

Zvakanakira Kutsanya

Kune matani ekutsvaga akaratidzira kuti kutsanya kuchinjisa kune huwandu hwakasiyana hwehutano hwakanaka, kusanganisira:

• Kuonda
• Nyora 2 chirwere cheshuga kudzivirira uye manejimendi
• Yakavandudzwa cardiometabolic njodzi zvinhu
• Kucheneswa kwesero
• Kupera kupera
• Neuroprotection

Zvidzidzo zvakaratidzirwa kuti nzira dzinoverengeka dzakatsanangurwa dzinobatsira izvi hutano migumisiro yekutsanya kwekufamba kwenguva uye zvakaratidza kuve zvinobatsira kumararamiro emunhu.

mhedziso

Kutsanya kwepakati kwave kuchiitwa kwemazana emakore uye kwave kuzivikanwa mumakore apfuura. Izvo zvinosanganisira kurega kudya chikafu chenguva pfupi 12 maawa akateedzana nekushandura maseru emafuta ave simba kuti muviri uite. Izvo hutano hunobatsira hunopfuurira pakati pekutsanya hunopa hunobatsira kune munhu ari kuedza kuchengetedza hupenyu hune hutano. Vamwe zvinogadzirwa batsira kupa rubatsiro kune gastrointestinal system pamwe nekuita chokwadi chekuti shuga metabolism iri padanho rine hutano kuti muviri ushande.

Chiyero cheruzivo rwedu chinogumira kune chiropractic, musculoskeletal, uye hutano hwehutano hwehutano kana zvinyorwa zvemushonga zvinoshanda, misoro uye hurukuro. Isu tinoshandisa zvinoshanda hutano protocol kuti tibate kukuvara kana kusagadzikana kwemasculoskeletal system. Hofisi yedu yakaedza zvine musoro kuti ipe rubatsiro rwekutsigira uye yakaratidza kufanira kutsvaga kana zvidzidzo zvinotsigira zvatatumira. Isu tinoita zvakare makopi ekutsvagisa zvidzidzo zvekutsvagisa kuwanikwa kubhodhi uye kana kuruzhinji kana uchinge wakumbira. Kuti uenderere mberi nekukurukura nyaya yenyaya pamusoro, ndapota inzwa wakasununguka kubvunza Dr. Alex Jimenez kana kuti utibata 915-850-0900.

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References:

Dhillon, Kiranjit K. iBiochemistry, Ketogenesis. StatPearls [Internet]., US National Library yeMishonga, 21 Apr. 2019, www.ncbi.nlm.nih.gov/books/NBK493179/#article-36345.

Hue, Louis, naHeinrich Taegtmeyer. Renduru Rendi Rakatangwazve: Musoro Mutsva weKare Hat American Nhoroondo yePhysology. Endocrinology uye Metabolism, American Physiological Society, Sep. 2009, www.ncbi.nlm.nih.gov/pmc/articles/PMC2739696/.

Stockman, Mary-Catherine, et al. Kutsanya Pakati Penguva: Iko Kumirira Kunokodzera Kurema? Dzazvino Zvakarekera Mishumo, US National Library yeMishonga, June 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807/.

Zubrzycki, A, et al. Basa reKudya Kwakaderera-Koriori uye Kutsanya Kwepakati Mukurapa Kufutisa uye Type-2 Chirwere cheshuga. Chinyorwa chePhysology uye Pharmacology: Chinyorwa Chakazvimirira chePoland Physiological Society, US National Library yeMishonga, Oct. 2018, www.ncbi.nlm.nih.gov/pubmed/30683819.