Contents
Mai kyau, mummuna, da mara kyau game da azumi na lokaci -lokaci
Abinci
Ba abinci bane amma dabarar da ta ƙunshi yin azumin azumi a wani lokaci sannan kuma cin abinci a cikin ƙayyadaddun lokaci
A cikin shawarwarin masu cin abinci-masu ilimin abinci masu gina jiki akwai wani ra'ayi wanda ya sami babban matsayi a cikin shekaru biyun da suka gabata wanda a wasu lokuta yana rufe kalmar. "Abinci". Kuma wannan ra'ayi shine azumi mai azumi. Ba abinci bane kamar haka amma a'a dabarun cin abinci wanda ya ƙunshi yin azumin azumi a cikin wani lokaci (akwai hanyoyi daban-daban) don daga baya su ci abinci a cikin tsayayyen lokacin, a cewar Elisa Escorihuela, masanin abinci-mai gina jiki, masanin magunguna. kuma marubucin ABC Bienestar blog «Ajin Abinci».
Google yana bincike don nemo "menene azumi na lokaci -lokaci", "menene fa'idar azumi na lokaci -lokaci" da "yadda ake yin azumi na lokaci -lokaci" ya ninka a cikin shekaru goma da suka gabata, kodayake yana cikin shekaru ukun da suka gabata an lura, cikin zafin shahararrun waɗanda suka ayyana bin wannan dabarar abinci kamar yadda ake yi Kourtney Kardashian, Nicole Kidman, Hugh Jackman, Benedict Cumberbatch, Jennifer Aniston o Elsa Pataky. Daidai wannan shine wanda ya motsa ƙarar bincike na ƙarshe a Spain wanda yayi daidai da ranar, ta yi bayani yayin shiga cikin shirin talabijin "El Hormiguero" cewa ita da mijinta, Chris Hemsworth suna yin azumin yau da kullun na awanni 16, wato abin da aka sani da azumi na lokaci -lokaci 16/8, wanda ya shafi awanni 16 na yin azumi da kuma yin allurar abinci a cikin awanni 8 da suka rage. Possibilityaya daga cikin yuwuwar aiwatar da wannan dabarar, a cewar masanin abinci Nazaret Pereira, wanda ya kafa Nutrition Pereira, na iya zama kumallo ku ci sannan kuma kada ku sake cin abinci sai gobe.
Nau'o'in azumin lokaci-lokaci
Amma akwai wasu hanyoyin yin azumi na lokaci -lokaci. Mafi sauki shi ake kira 12/12, wanda ya ƙunshi azumi na awanni 12 kuma hakan na iya ci gaba da ciyar da lokacin abincin dare (da ƙarfe takwas na rana) da jinkirtawa, idan aka fi cin karin kumallo da farko, lokacin karin kumallo (da ƙarfe takwas na safe).
Wani tsari mai tsauri, kamar yadda Nazaret Pereira ta bayyana, shine azumi na lokaci -lokaci 20/4, a cikin abin da suke cin abincin yau da kullun (bin tsarin “abinci ɗaya a rana”) ko abinci biyu da aka shimfiɗa akan mafi girman lokacin sa'o'i 4 da sauran lokacin za su ci gaba da azumi.
Azumin na 24 hours, da azumi a madadin wasu ranaku da dabara mai suna PM5: 2. Na farko ya ƙunshi, kamar yadda ƙwararre Elisa Escorihuela ta baiyana, cikin kashe awanni 24 ba tare da cin abinci ba kuma ana iya yin hakan, alal misali, idan ranar Litinin ka ci abinci da ƙarfe 13: 5 na yamma kuma ba za ka sake cin abinci ba sai ranar Talata lokaci guda. awa. Kuma azumi a madadin wasu kwanaki za a tsara shi don a yi shi na mako guda kuma zai kunshi yin azumin kowace rana. 2: 300 azumi zai zama wani yanayin azumi na mako-mako kuma zai ƙunshi cin kwanaki biyar a kai a kai kuma biyu daga cikinsu suna rage yawan kuzarin zuwa kusan 500-25 kcal, XNUMX% na buƙatun da jiki ke buƙata.
Nau'o'in da aka bayyana za su kasance mafi mashahuri, amma akwai wasu hanyoyin azumi na lokaci-lokaci waɗanda, kamar waɗanda suka gabata, yakamata su kasance, a cewar masana, sa ido da sarrafawa ta masanin abinci mai gina jiki.
Meye amfanin yin azumi akai-akai?
Masana kimiyya sun yi nazarin azumin da ba a so ba tsawon shekaru biyu, amma wasu hanyoyin da ke bayan wannan dabarar abinci ba a fahimta sosai. Binciken da aka yi kwanan nan akan wannan batun wanda "The New England Journal of Medicine" ya buga kuma wanda masanin ilimin ƙwaƙwalwa Mark Mattson ya sanya hannu ya kammala da cewa mabuɗin fa'idodin wannan dabarar zai kasance cikin tsarin da ake kira canji na rayuwa kuma cewa shine ainihin gaskiyar musayar musaya na yau da kullun wanda ke haifar da fa'idodin lafiya na azumi na lokaci -lokaci.
Waɗannan fa'idodin, kamar yadda aka bayyana a cikin binciken da aka faɗi, zai shafi wani inganta a cikin karfin jini, a cikin bugun bugun zuciya, a cikin rage yawan kitse rigakafin kiba da rage lalacewar namas.
Abin da wannan bita ya ba da shawara shi ne cewa hanyoyin ciyarwa na iyakance lokaci na iya ba da fa'idodin kiwon lafiya ba tare da isa awanni 24 na azumi gaba ɗaya ba, tare da tsarin 16/8 shine mafi sauƙin aiwatarwa. Ba abin mamaki bane, wani sabon binciken da aka buga kwanan nan a cikin “Kimiyya” ya gano cewa azumin awanni 14 na iya kawo fa'idodin kiwon lafiya.
Hakanan, wani bita na kwanan nan na takardu da labarai kan ƙuntataccen kalori na ɗan lokaci da na lokaci-lokaci da ake kira “Illolin ƙuntataccen lokacin ciyarwa akan nauyin jiki da metabolism. Yin nazari na tsari da meta-bincike »ya bayyana cewa azumi na lokaci-lokaci yana taimakawa rage abubuwan haɗari ga cututtuka irin su cututtukan rayuwa, cututtukan zuciya da cututtukan neurodegenerative, ko ma ciwon daji.
Sauran fa'idodin da aka lissafa a cikin wannan sauran bita sune inganta haɓakar insulin, yana daidaita hawan jini, rage kitse na jiki da ƙara yawan tsoka. Kodayake yana da mahimmanci a fayyace cewa ƙarshen wannan bita shima yana ƙunshe da shawarwari daga masana kimiyya waɗanda ke ganin buƙatar ci gaba da binciken hanyoyin da ake kunnawa yayin aikin azumi na lokaci -lokaci don tabbatar da ƙarfi a cikin matsakaici da dogon lokaci na waɗannan fa'idodin .
Ana buƙatar ƙarin bincike
Ƙarshen waɗannan binciken, duk da haka, ya bambanta da na aikin Nutrimedia, na Observatory of Scientific Communication of the Department of Communication of Pompeu Fabra University, wanda ya gudanar da kimantawa na kimiya game da gaskiyar amfani da azumi na lokaci -lokaci don rage ko inganta nauyi. lafiya.
Wannan binciken ya kammala da cewa, bayan yin nazarin shaidun da ake da su a yau, aikin yin azumi na lokaci -lokaci ko na lokaci -lokaci don dalilan kiwon lafiya ba shi da hujjar kimiyya. Bugu da kari, a cikin rahoton su suna tuna cewa Ƙungiyar Masu Abincin Abinci na Ƙasar Ingila da Cibiyar Nazarin Ciwon daji ta Amurka ta zo daidai da gane cewa, duk da cewa akwai fa'idodin kiwon lafiya da za a iya samu tare da azumi, wannan aikin na iya haifar da mummunan sakamako Menene irritability, wahalar mai da hankali, rikicewar bacci, bushewar ruwa, da ƙarancin abinci mai gina jiki, da yuwuwar sakamakon kiwon lafiya na dogon lokaci ba a sani ba.
Shawarar abinci mai gina jiki, mai mahimmanci
Abin da masana suka yarda a kai shi ne cewa azumi ba zai iya ba kuma bai kamata ya zama uzurin cin abinci mara kyau ba ko ta rashin lafiya, wato idan an aiwatar da shi dole ne a gudanar da shi ƙarƙashin kulawar ƙwararru kuma ba a Ba da shawarar ga waɗanda suka sha wahala ko suna fama da matsalar cin abinci ko matsalar cin abinci, ba ga yara ba, tsofaffi ko mata masu juna biyu.
Makullin shine cewa wannan aikin, da zarar an sarrafa shi kuma an ba shi shawara, an haɗa shi cikin daidaitaccen abinci mai ɗimbin yawa, mai wadataccen 'ya'yan itatuwa, kayan marmari, hatsi gabaɗaya, legumes, kwayoyi da sunadarai kuma a cikin abin da aka sarrafa abinci sosai, mai yawa a cikin sugars da kitse.