Isifundo sithi Ukutya emva kwexesha lasebusuku kuyakwenza ukuba ube nomzimba

Umxholo

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Mhlawumbi uvile ukuba kubi ukutya ebusuku xa ufuna ukunciphisa umzimba. Oko kuthetha ukuba izilayi ze-pizza zasebusuku rhoqo kunye ne-ice cream yokubaleka azikho ii-nos. (Bummer!) Kwi-flip side, usenokuba uvile ukuba ukutya ebusuku kakhulu kunokukunceda utshise iikhalori kwaye kulungile Ukutya ngaphambi kokulala, ukuba nje kukutya okusempilweni okusecaleni elincinci kunye nee-macronutrients ezifanelekileyo (iiproteni kunye neecarbs!). Ngoko, yintoni? Isifundo esitsha, esisazakupapashwa esenziwe kwiNtlanganiso yokulala yoNyaka sinokuwuphendula loo mbuzo. (Izinto ezihambelanayo: Ngaba ukutya ebusuku kakhulu kuya kukwenza utyebe?)

Kwiiveki ezisibhozo zokuqala zophononongo, abantu babevunyelwa ukuba batye izidlo ezithathu kunye namashwamshwam amabini phakathi kwentsimbi yesi-8 kusasa neyesi-7 ebusuku. Emva koko, ezinye iiveki ezisibhozo, bavunyelwa ukuba batye umlinganiselo ofanayo phakathi kwemini no-11 ebusuku. Ngaphambi nasemva kolingo lweeveki ezisibhozo, abaphandi bavavanya ubunzima bomntu wonke, impilo yemetabolism (iswekile yegazi, i-cholesterol, kunye namanqanaba e-triglyceride) kunye nempilo yehomoni.

Ngoku iindaba ezimbi zabantu abadla ebusuku: Abantu bafumana ubunzima kwaye bafumana olunye utshintsho olubi lwe-metabolism kunye ne-hormonal xa besitya kamva.

Malunga namahomoni, zimbini ezona ziphambili ababhali abagxile kuzo: ghrelin, evuselela umdla wokutya, kunye neleptin, ekunceda ukuba uzive uhluthi emva kokutya. Bafumanise ukuba xa abantu besitya kakhulu emini, i-ghrelin yaphakama kwangoko emini, ngelixa i-leptin yaphakama kamva, oko kuthetha ukuba ishedyuli yokutya emini inokuthintela ukutya kakhulu ngokunceda abantu bazive begcwele ngakumbi esiphelweni sosuku, kwaye ngenxa yoko kunqabile ukuba ukuzonwabisa ebusuku.

Kuyaqondakala ukuba, oku kubhideka kancinane kunikezelo lophando lwangaphambili, kodwa ababhali bophononongo bacace gca ukuba ezi ziphumo zithetha ukuba ukutya kwasebusuku yinto abantu abafanele ukuba bangahlali kuyo. "Ngelixa utshintsho kwindlela yokuphila lungaze lubekho lula, ezi ziphumo zibonisa ukuba ukutya kwangoko emini kunokuba yinto efanelekileyo ukuzama ukukhusela ezi ziphumo zingaginyisi mathe kwezempilo," utshilo uKelly Allison, Ph.D., kumaphepha ndaba. U-Allison, umbhali ophezulu kwisifundo, uprofesa onxulumene neengqondo zengqondo kunye nomlawuli weZiko lobunzima kunye nokuphazamiseka kokutya kwiPenn Medicine. "Sinolwazi olubanzi malunga nokutya kakhulu kukuchaphazela njani impilo kunye nobunzima bomzimba," utshilo, "kodwa ngoku siyiqonda ngcono indlela umzimba wethu owenza ngayo ukutya ngamaxesha ahlukeneyo emini ixesha elide."

Ngoko yintoni eyona nto iphambili apha? Ewe, uphando oludlulileyo yenza bonisa ukuba i-snack yasebusuku engekho ngaphezulu kwe-150 yeekhalori kwaye ikakhulu iiprotein kunye ne-carbs (njengeprotein encinci okanye i-yogurt eneziqhamo) mhlawumbi * ngekhe * ikwenze utyebe. Kwelinye icala, olu phononongo lutsha lulawulwa kuzo zonke iintlobo zezinto ezinokuthi zichaphazele iziphumo, njengokutya ukutya okunempilo kunye nokuzilolonga kwezifundo. Oko kuthetha ukuba ezi ziphumo zibanjelwe abantu abanemikhwa esempilweni, kananjalo, hayi kuphela abo batya ukutya okungafunekiyo ngaphambi kokulala.

Akukho mfuneko yokutshintsha imikhwa yakho ukuba wonwabile ngobunzima bakho kunye nempilo yakho iyonke. Kodwa ukuba unenkxalabo malunga nokufumana ubunzima, i-cholesterol, okanye naziphi na ezinye izinto eziye zachaphazeleka kakubi ngexesha lolu phononongo, kunokuba kufanelekile ukuzama ukulungelelanisa ishedyuli yakho yokutya ukuze ugxininise ngakumbi emini ukuze ubone ukuba kuyawenza umahluko wena.

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