Into yokuqala okufanele icaciswe ukuthi ukuzila ukudla ngezikhathi ezithile akuyona ukudla okuyisimangaliso . Njengoba uDkt. Salvador Macip, umcwaningi ophila isikhathi eside e-UOC (i-Open University of Catalonia), echaza, "Angikukhuthazi ukuzila ukudla ngezikhathi ezithile kunoma ubani njengomthetho ojwayelekile, noma ngikwenza mina." Isihluthulelo sisekuzihlukaniseni: okusebenza komunye umuntu kungase kungasebenzeli omunye. Futhi, njengoba isazi sokudla uPablo Ojeda esho, "ukuzila ukudla akukhona ukudla okuncane," kodwa kunalokho kuyithuluzi elingaba nemiphumela emihle ekuvuvukeni nasempilweni ye-metabolic, kodwa njalo ngaphakathi komongo ofanele.
Ithini isayensi ngezinzuzo zayo?
Enye yezinto zakamuva nezikhuthazayo ezitholwe ocwaningweni olushicilelwe kuyi- Clinical Nutrition futhi oluholwa nguManuel Dote-Montero. Abacwaningi balandele abantu abakhuluphele izinyanga eziyi-12 ngemuva kokuqeda uhlelo lokudla olunqunyelwe isikhathi samaviki ayi-12 (uhlobo lokuzila ukudla ngezikhathi ezithile). Imiphumela ibonise ukuthi ababambiqhaza baqhubeka nokwehlisa isisindo cishe ngo-2,5% ngonyaka owodwa kamuva, kungakhathaliseki ukuthi badle ngesikhathi sokudla kusenesikhathi noma sekwephuzile. Lokhu kusikisela ukuthi ukuzila ukudla ngezikhathi ezithile ukuze wehlise isisindo kuncike kakhulu ekutheni udla nini kodwa kuncike kakhulu ekulinganiseni isikhathi sokudla sonke.
Esinye isici esiqokonyiswe ochwepheshe umphumela ku-gut microbiota. UDkt. Tim Spector, isazi sezifo eKing's College London, uchaza ukuthi amagciwane ethu amathumbu ane-circadian rhythm futhi adinga izikhathi zokuphumula ukuze alungise amathumbu. "Uma udla njalo, awanayo isikhathi semvelo sokuhlanza amathumbu ethu," kusho yena. Yingakho encoma ukuthi okungenani amahora ayi-12 ungadli, okuvuselela i-motor complex efudukayo futhi kukhuthaze ukuhlanzwa kwesistimu yokugaya ukudla. Ngaphezu kwalokho, ngemva kwamahora ayi-12 okuzila ukudla, i-autophagy iyavuselelwa, inqubo yokuvuselela amangqamuzana esiza ekuqedeni amangqamuzana alimele futhi inciphise ukuvuvukala okungapheli.
Iziphazamiso ezibalulekile kanye nezixwayiso
Kodwa akuzona zonke izinzuzo. Ochwepheshe bagcizelela ukuthi ukuzila ukudla ngezikhathi ezithile akuvunyelwe ezimweni ezithile . Abantu abanezinkinga zokudla, labo abanesisindo esiphansi kakhulu, noma labo abasathuthuka akufanele bakwenze. Eqinisweni, ucwaningo olwenziwe eCanada luhlobanise ukuzila ukudla ngezikhathi ezithile nokwanda kwezifo zokudla kubantu abasha kanye nabantu abadala abasebasha, ikakhulukazi abesifazane. Nakuba ubuhlobo obuqondile obuyimbangela bungakaqinisekiswa, ukukhathazeka kwesayensi kuyiqiniso.
Isazi sokudla okunempilo u-Óscar Hurtado uyaqhubeka, ethi "abantu abangu-33% abazila ukudla ngezikhathi ezithile bahlolwa ukuthi banezinkinga zokudla," yize lesi sibalo singaveli kunoma yiluphi ucwaningo olusemthethweni. Nokho, okuqinisekile ukuthi ukuzila ukudla okungalawulwa kahle kungabangela ukucindezeleka kanye nokuthanda ukudla ngokweqile , njengoba kuxwayisa isazi sokusebenza kwengqondo uSonia Lucena. Uma uchitha usuku ubheka iwashi futhi uzizwa ukhathazekile ngokungadli, izinzuzo azinakwa ngokuphelele.
Ungaqala kanjani ngaphandle kokubeka impilo yakho engozini
Uma ngemva kokufunda lokhu uphefumulelwe ukuba uzame, ochwepheshe batusa ukuthi uqale kancane. Inketho elula ukusungula ukuzila ukudla amahora angu-12 kuya kwangu-14 ebusuku — isibonelo, ukudla isidlo sakusihlwa kusenesikhathi futhi ungaphinde udle kuze kube isidlo sasekuseni noma sasemini ngosuku olulandelayo. UDkt. Alexandre Olmos, uchwepheshe wokuphila isikhathi eside, uphakamisa ukuthi kubantu abadala abadla ukudla okulinganiselayo, ukuhlala amahora angu-12-14 ngaphandle kokudla kuphephile futhi akubanga ukungondleki kahle. Ngaphezu kwalokho, ukusebenzisa ubuthongo ukuze kusebenze "imodi yokulungisa" yeselula kuyazuzisa.
Elinye icebiso elibalulekile ukuthi ungagxili kakhulu ngesikhathi sokudla kwakho. Ucwaningo lukaDote-Montero alubonisanga mehluko omkhulu phakathi kokudla kusenesikhathi noma sekwephuzile, ngakho-ke kungcono ukukhetha isikhathi esifanelana kahle nesimiso sakho. Futhi khumbula: ikhwalithi yokudla ibaluleke kakhulu kunenani lamahora ozila ukudla . Akunasizathu sokuzila ukudla amahora angu-16 uma uzigcwalisa ngokudla okucutshungulwe kakhulu. Njengoba uPablo Ojeda esho, "Akukhona ukwenza okuncane, kodwa ukwenza kangcono kakhulu empilweni yakho yesikhathi esizayo."
Okokugcina, khumbula ukuthi ukuzila ukudla ngezikhathi ezithile akusikho okwawo wonke umuntu. UDkt. Salvador Macip ukufingqa kahle lokhu: "Kudingeka silalele imizimba yethu kakhulu futhi siyeke ukufuna izixazululo ezifanela wonke umuntu." Uma uzizwa kahle futhi udokotela wakho ekunika imvume, qhubeka. Kodwa uma uzwa isiyezi, ukucasuka, noma ukuthanda ukudla ngendlela engeyinhle, kungcono ukucabangela kabusha ukuthi kulungile yini kuwe. Impilo ayimayelana nemfashini, kodwa imayelana nokulinganisela kanye nokuqonda okuvamile.
