Khansara ya m'mimba imakhudzidwa kwambiri ndi zakudya ndi makhalidwe a moyo. Zokhupa kwambiri ndi shuga zimagwirizananso ndi khansa chifukwa cha kukula kwa insulini. Choncho njira yothandizira kusunga shuga m'magazi abwino kungathandize kupewa matenda a shuga, komanso khansa ya m'mawere.
Kusokonezeka kwa chizoloŵezi chachizoloŵezi cha circadian chagwirizananso ndi khansa ya m'mawere.
Ogwira ntchito usiku akupezeka mu maphunziro ambiri kuti akhale ndi chiopsezo chachikulu kuposa omwe ali ndi ndondomeko yowonjezera, mogwirizana ndi kuwala / mdima.
Choncho, kuwonjezera pa zakudya zathanzi, kusintha kosavuta-kutha kumadya madzulo madzulo-kungapangitse kuti thupi lizikhala ndi shuga komanso nthawi yowonongeka, zomwe zimapangitsa kuchepetsa chiopsezo cha khansa ya m'mawere.
Nthawi zonse timalimbikitsa nthawi yosala kudya nthawi yayitali-nthawi pakati pa chakudya chamadzulo ndi kadzutsa mmawa wotsatira-kuti pakhale machiritso ndi kukonza. Gawoli limayambira pamene chimbudzi chimatsirizidwa, ndipo kuyambitsidwa kwa detoxification ndi kukonzanso kumachitika. Kafukufuku wasonkhanitsa kuti ma calories amadya mochedwa madzulo komanso nthawi ya kusala usiku (gawo lachidule) limakhudza odwala khansa ya m'mawere.
Nthawi ya Kusala usiku, Kutupa, ndi Kugonjetsa kwa Glycemic
Dongosolo la maphunziro pogwiritsa ntchito NHANES (Dongosolo la National Health and Nutrition Examination Survey) pa amayi 2,650 adapeza kuti iwo omwe adya chakudya chambiri tsiku lililonse madzulo (5:00 pm - 12 koloko m'mawa) anali ndi ma C- puloteni yogwira ntchito (CRP) , chizindikiro cha kutupa.
Pakati pa 10 peresenti yowonjezera kuchuluka kwa ma calories omwe amadya madzulo, kuwonjezeka kwa 3 peresenti ku CRP. Azimayi omwe anali ndi nthawi yochuluka yosala kudya amakhala ndi ma CRP ochepa (kuchepa kwa 8 peresenti ya ola lililonse), koma izi zinali zoona kwa amayi omwe anali kudya zosakwana 30 peresenti ya ma calories madzulo.
Nthawi yayitali mu gawo lachimake ndi kusintha kusadya mpaka kumayambiriro pa tsiku kungathandize kusungunuka.
Kafukufuku wina anagwiritsa ntchito data ya NHANES kuti afotokoze nthawi yowonjezera usiku kuti azitha kuyendetsa glycemic. Azimayi omwe adanena kuti amadya nthawi yaitali usiku wonse amadya makilogalamu owerengeka, ma calories omwe amadya nthawi ya 10 koloko masana, ndi zakudya zing'onozing'ono zokwanira tsiku ndi tsiku. Maola atatu owonjezera a nthawi yosala kudya usiku ankagwiritsidwa ntchito ndi kuchepa kwa magawo makumi anayi (post) (pambuyo pa ufa) magazi, komanso 19 peresenti yochepa ya HbA1c .
Maphunzirowa sanagwirizane ndi khansa ya m'mawere. Mmalo mwake, iwo amayang'ana ojambula omwe amagwirizana ndi chiopsezo. Phunziro lina lofunika kwambiri linasonkhanitsa deta ya amayi kwa khansa ya m'mawere kuti adziwe ngati pali kugwirizana pakati pa nthawi ya kusala usiku ndi kubwereza kwa matendawa.
Nthawi Yosala kudya Kwa Akazi Ndi Khansa ya M'bwere
Mu phunziroli, deta yamagulu inasonkhanitsidwa kuchokera kwa amayi 2413 omwe ali ndi khansara ya m'mawere pachiyambi, chaka chimodzi, ndi zaka 4. Nthawi yosala kudya inali maola 12.5 usiku, ndipo ophunzirawo adagawanika pakati pa kusala kwa maola oposa 13 kapena osadya maola 13 kapena kuposerapo. Kusala kudya osachepera maora 13 kunakhudzidwa ndi kuwonjezeka kwa 36 peresenti ya kubwerera kwa khansa ya m'mawere pamapeto pa zaka zisanu ndi ziwiri.
Panalinso kuchepetsedwa kwa HbA1c ndi kudya kwanthawi yaitali; Kuwonjezeka kwa maola awiri pa nthawi ya kusala kudya kunayanjanitsidwa ndi H37A2c yochepa pansi. Chotsatira china chochititsa chidwi kuchokera ku phunziroli ndi chakuti amayi omwe anali ndi nthawi yayitali ya kusala usiku ankagona maola ambiri. Kupititsa patsogolo nthawi ya kusala usiku kumawoneka kukhala kusintha kwa moyo ndi zofunikira zofunika kuteteza khansa ya m'mawere.
Nthawi Yambiri mu Gawo Lachibvundi: Mmene Mthupi Limachiritsira ndi Kukonzekera
Pambuyo pa chakudya, pali magawo awiri a metabolism: Pa nthawi ya anabolic gawo, kutuluka kwa magazi m'magazi, ndipo zina zimagwiritsidwa ntchito mphamvu ndipo zina zimasungidwa monga glycogen.
Pakapita nthawi, shuga ya magazi imabwerera kumbuyo; ndiye, panthawi yamagulu, thupi limaphwanya glycogen kuti likhale ndi mphamvu. Pamene glycogen igulitsa pansi, thupi limayamba kugwiritsa ntchito mafuta ochuluka kwambiri mphamvu. Pa nthawi yayitali (nthawi ya kusala), thupi limagwiritsa ntchito kukonzanso ndi kuchotsa zigawo zikuluzikulu zam'chipindala komanso zowonongeka, ndipo thupi limapanga kukakamizidwa.
Kukhazikika kwa nthawi yaitali (masiku angapo) wapezeka kuti zithandize kuchepetsa ntchito ya insulini ndi IGF-1 njira yolumikizira, kuchepetsa kutupa, kuchepetsa kuthamanga kwa magazi, ndi kuchepetsa kutengeka kwa insulini. Zikuwoneka kuti kudya nthawi zonse, kwa nthawi yayitali, kungathenso kubweretsa zina zomwezo.
Chakudya Chakudya ndi Circadian Rhythm
Ola lamasamba mu hypothalamus limakhala ndi chiyero chochokera ku kuwala / mdima, ndipo pali maola owonetsera mu ziwalo zambiri. Mwachitsanzo, nthawi yowonongeka m'chiwindi, imakhudzidwa tikamadya. Lingaliro ndiloti pamene timadya mochedwa usiku, mawotchi ena amatha kusagwirizana ndi ola limodzi. Kutsirizitsa chakudya chathu tsiku lomwelo ndikudya zambiri mogwirizana ndi zozungulira zathu, zomwe zimapangitsa kuti tiyang'ane maola athu ozungulira komanso mwina kugona bwino.
Insulin mphamvu yeniyeni yozungulira; Ndiko m'mawa kwambiri komanso madzulo kwambiri, choncho ndizomveka kumaliza zamasamba athu kuti tidzakhale ndi thanzi labwino. Lingaliro loyamba ndi kafukufuku likuthandizira izi, monga CRP inali yoposa akazi omwe amadya kwambiri makilogalamu madzulo. Kodi msanga wanu ukhale wotalika bwanji? Malingana ndi kafukufuku, maola 13 ndi chiyambi chabwino, ndipo nthawi yayitali ingakhale yabwino.
> Zotsatira:
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> Wang F, Yeung KL, Chan WC, et al. Meta-kafukufuku pa mgwirizano wothandizira pakati pa usiku ndi kusintha kwa chiopsezo cha khansa ya m'mawere. Ann Oncol 2013, 24: 2724-2732.
> Marinac CR, Sears DD, Natarajan L, et al. Mafupipafupi ndi Circadian Timing of Eating Angakhudze Zomarker Inflammation ndi Kusakanikirana kwa Insulini Ogwirizana ndi Mliri wa Khansa ya Amuna. PLoS One 2015, 10: e0136240.
> Marinac CR, Natarajan L, Sears DD, et al. Kutha Kwambiri Kwambiri usiku Kutentha ndi Khansa ya M'bwere: Kupeza kwa NHANES (2009-2010). Cancer Epidemiol Biomarkers Chaka cha 2015, 24: 783-789.
> Marinac CR, Nelson SH, Breen CI, et al. Kutha Kwambiri Kwambiri usiku Kutentha ndi Khansa ya M'bwere. JAMA Oncol 2016.