Kenza yepabonde yakanyatsobatanidzwa mukudya uye mufambiro wemararamiro. Zvose kusuruvara uye chirwere cheshuga zvakabatanawo nekenza nekuda kwekukura-kukurudzira zvinokonzera insulini. Saka kupindira kunogona kubatsira kuchengetedza glucose yeropa muhutano hwakanaka kungangobatsira kwete kungodzivirira rudzi rwechipiri chirwere cheshuga, asiwo kenza yemazamu.
Kuvhiringidzwa kwechirevo chechirevo chechirevo chepascadian chakange chakabatanidzwa nekenza yemvere.
Vashandi vekushandura usiku vakawanikwa mune zvidzidzo zvakasiyana-siyana kuti vave nehuwandu hukuru pane avo vane purogiramu yakawanda, yakabatana nechiedza / rima.
Saka, kunze kwekudya kwakanaka, imwe shanduko yakajeka-kuguma kudya kare kare-manheru-inogona kuvandudza zvose glucose metabolism uye circadian clock alignment, zvichiita kuti kuderedzwa kwekenza yepabonde.
Tagara tichikurudzira nguva yakareba kwenguva yekutsanya nguva-nguva pakati pekudya kwemanheru manheru uye mangwanani-ngwanani mangwanani anotevera-kuwedzera kurapa nekugadzirisa. Chikamu chechipiri chinotanga apo kugadzirwa kwapera, uye kukudziridza detoxification nekugadzirisa kunoitika. Kutsvakurudza kwave kwakagadzirirwa kuratidza kuti makoriji anodyiwa munguva dzamanheru uye nguva yenguva yekutsanya usiku (catabolic phase) inokanganisa mazamu anoenderana nekenza.
Nguva Yokutsanya usiku, Kurwisana, uye Glycemic Control
Vatori vechikamu mune imwe shanduro vachishandisa NHANES (National Health and Nutrition Examination Survey) data pamusoro pevakadzi 2 650 vakawana kuti avo vaidya chikamu chikuru chemakori awo ezuva nezuva manheru (5:00 pm - 12:00 am) vaiva nezvikamu zvakakwirira zveC- reactive protein (CRP) , chiratidzo chekuputika.
Kune gumi nezana kubva muzana kubva kuzana muhuwandu hweakoriyori anodyiwa manheru, pakanga pane kuwedzera kwe3 muzana muRCP. Vakadzi vakanga vane nguva yakareba kwenguva yekutsanya munguva yekutsanya vaine mazamu ezasi eCRP (anokwana 8 muzana yeawa imwe yega yega), asi izvi zvaingova zvechokwadi kune vakadzi vaidya vasati makumi matatu kubva muzana emazana emakori acho manheru.
Nenguva yakareba muchikamu chechipiri uye kushandura kudya kune imwe nguva muzuva kunogona kubatsira kuchengeta kuputika pasi.
Imwe yedzidzo yakashandisa nhamba yeHANANES kuti inoratidze nguva dzenguva yekutsanya nguva yezvigadziro zvekudzivirira glycemic. Vakadzi vanotaura kuti vakatsanya kwenguva yakareba usiku humwe vakadya zvishoma makirikori, makirikori anodyiwa mushure me10: 00 masikati, uye nhamba shomanana yezvokudya zvese uye zvinopedza zuva nezuva. Rimwezve maawa matatu ezuva rokutsanya usiku rakabatanidzwa ne 4% kuderera kwe postpandial (mushure mekudya) glucose yeropa, uye 19 muzana mukana wepamusoro weHbA1c yakakwirira.
Zvidzidzo izvi hazvina kutarisana nekenza yemvere zvakananga. Pane kudaro, vakatarisa zvinhu zvakasangana nematambudziko. Chimwe chidzidzo chakakosha chichiunganidza dambudziko rekudya kubva kuvakadzi vane kenza yemazamu kuti vaone kana paiva nekubatana pakati penguva yekutsanya usiku nekudzoka kwechirwere.
Nguva Yokutsanya Kweusiku Muvakadzi Nekenza Yebonde
Muchidzidzo ichi, data yezvokudya yakaunganidzwa kubva kuvakadzi vane 2413 vane kenza yemazamu pachiyero chekutanga, gore rimwe, nemakore mana. Izvi zvinoreva nguva yekutsanya yaiva maawa 12.5 usiku, uye vatori vechikamu vakapatsanurwa kuva ivo vanotsanya maawa masere gumi kana makumi matatu kana avo vanotsanya maawa 13 kana kupfuura. Kutsanya kudarika maawa gumi nemaviri kwakabatanidzwa ne 36 muzana kuwedzera kwekudzoka kwekenza yepamusoro pamusoro pekutevera kwemakore manomwe.
Paivawo nekuderedza muHbA1c nekureba kwenguva yekupedzisira kudya; kuwedzera kwemaawa maviri kwekutsanya kwenguva kwakabatanidzwa ne 0.37 nepasi pasi HbA1c. Chimwe chiitiko chinonakidza chinobva kune chidzidzo ichi ndechekuti vakadzi avo vakanga vaine nguva yakareba yokutsanya usiku usiku vakarara maawa akawanda. Kuwedzera nguva yekutsanya usiku kunoratidzika kuva mararamiro ehupenyu nehukudzivirira hunokonzerwa nekenza yemazamu.
Nguva Yakawanda muPatabolic Phase: Muviri Unoporesa uye Kugadzirisa Mode
Mushure mekudya, kune zvikamu zviviri zvemetabolism: panguva yevanabolic, glucose inokwira ropa, uye imwe yacho inoshandiswa simba uye imwe yacho inochengetwa seglycogen.
Nokufamba kwenguva, glucose yeropa inowira kumashure; saka, panguva yekakabatanidzwa, mutumbi unoputsa glycogen yakachengeterwa simba. Apo glycogen inoderera ichidzika pasi, muviri unotanga kushandisa mamwe mafuta acids simba. Munguva yakareba catabolic phase (kudya nguva), muviri unoita mukugadzirisa uye kubviswa kwekare uye yakakonzerwa nezvikamu zvemuchina, uye muviri unovaka kusagadzikana kwepfungwa.
Nguva yekutsanya kwenguva refu (mazuva mashoma) akawanikwa kuti abatsire kuderedza basa re insulin uye IGF-1 kuisa nzira dzekutaridza, kuderedza kuputika, kuderedza ropa, nekuvandudza insulin senzwi. Zvinoratidzika sokuti kugara kwenguva refu, kwenguva refu kwekudya kunogonawo kuunza zvimwe zvezvikomborero zvakafanana.
Kudya Nguva uye Circadian Rhythm
Tenzi maawa mu hypothalamus inoumba rhythm inobva pachiedza / rima, uye kune mazamu maawa masangano akawanda. Iro peripheral clock muchiropa, somuenzaniso, inokurudzirwa patinodya. Mhedziso ndeyokuti kana tikadya manheru usiku, dzimwe nguva dzenguva dzinopera dzisingabvumirwi na master master. Kupedzisa zvokudya zvedu zvezuva rakapfuura ndiko kudya zvakanyanya muchienderana nemitauro yedu ye circadian, zvichiita kuti kuenzaniswa kwemaawa edu emadhora uye zvichida kurara zvakanaka.
Insulin senitivity ine chitenderedzwa chayo chaiyo; iyo yakanyanya mangwanani uye yakadzika manheru, saka zvinonzwisisika kugumisa kudya kwedu hwindo pakutanga kare pane gare gare zvingabetsera hutano hwedu. Iyi pfungwa yekutanga nekutsvakurudza inotsigira izvi, sezvo CRP yaiva yakanyanya kuvakadzi vaidya mamwe makoriri manheru. Nguva yako inofanirwa kunge yakaita sei usiku huno kuti uve? Kubva pakutsvakurudza, maawa gumi nemaviri inguva yakanaka, uye nguva yakareba inogona kunge iri nani.
> Sources:
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> Wang F, Yeung KL, Chan WC, et al. Meta-kuongororwa pahutano-kupindura kwehutano pakati peusiku basa rekushandura uye pangozi yekenza yemazamu. Ann Oncol 2013, 24: 2724-2732.
> Marinac CR, Sears DD, Natarajan L, et al. Kakawanda uye Circadian Nguva Yokudya Inogona Kuita Kuti Zviyo Zvirwere Zvirwere Uye Kuzvidzivirira kweUsulin Kusanganiswa neKusangana Kwekenza Kwepabonde. PLoS Mumwe 2015, 10: e0136240.
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