Dab Tsi Lub Sij Hawm Dev Noj Yuav Ua Li Cas Yog Qhov Tseem Ceeb Rau Lub Cev Rog Yuag

2024 Tus sau: Daisy Haig | [email protected]. Kawg hloov kho: 2023-12-17 03:09

Koj puas tau hnov ntawm lub sijhawm "circadian metabolism?"

Kuv tsuas yog khiav hla nws skimming los ntawm kev tshawb nrhiav uas saib mus rau lub sijhawm lossis nas lub sijhawm noj mov puas ua rau nws lub cev hnyav (ntxiv rau qhov no tom qab). Qhov tseem ceeb, tsiaj muaj lub moos endogenous hauv lawv lub cev uas teb rau ib puag ncig lub teeb tsaus nti. Qhov "moos" no tsis yog ib feem ntawm peb lub hlwb xwb (uas yog li cas kuv ib txwm xav txog circadian rhythms feem ntau), nws tseem yog ib feem ntawm cov ntaub so ntswg (piv txwv li, nplooj siab, plab hnyuv, thiab rog) uas txiav txim seb cov tsiaj siv li cas cov as-ham thiab lub zog lawv (peb) noj rau hauv. Lub moos tawm nws cov txiaj ntsig los ntawm kev hloov kho qhov kev qhia tawm thiab kev ua haujlwm ntawm cov enzymes uas koom nrog hauv cov txheej txheem hauv metabolic.

Cov tswv yim no tau ua rau cov kws tshawb fawb nug seb thaum twg cov tsiaj noj muaj kev cuam tshuam dab tsi thaum kawg tshwm sim rau lawv noj dab tsi. Nws yog cov lus nug tsim nyog txij li ntau cov kev taug ua metabolic feem ntau nquag nyob rau cov sij hawm txawv ntawm ib hnub.

Thaub ntawv rau nas. Cov kws tshawb fawb tau pom tias kev pub ib qho ad libitum (i.e. pub dawb), cov zaub mov muaj roj ntau rau cov nas "cuam tshuam lub circadian qhia ntawm metabolic yam" thiab ua rau kev rog. Hauv qhov kev tshawb fawb no, cov kws tshawb nrhiav tau txiav txim siab tias kev ncua sijhawm pub cov zaub mov muaj roj (HF) ntau dua lossis txo nws cov teebmeem muaj mob:

Txawm hais tias lub sijhawm dhau los HF-kev noj zaub mov noj & nas tau noj cov calories ntau npaum li ad libitum cov zaub mov muaj roj tsawg roj, lawv pom 12% txo lub cev qhov hnyav, 21% txo cov roj (cholesterol), thiab 1,4-insulin muaj zog. Piv nrog HF kev noj haus ad libitum, lub sijhawm HF kev noj zaub mov ua rau 18% lub cev qhov hnyav, 30% txo qis cov roj cholesterol … thiab 3.7-txhim kho cov tshuaj insulin rhiab heev … Noj ua ke, peb tshawb pom tias lub sijhawm tuaj yeem tiv thaiv kev rog thiab txhim kho cov kev phom sij ntawm kev noj haus HF.

Qhov no cuam tshuam tau zoo nrog kev kawm hauv cov neeg uas tau txais kev nthuav dav dav hauv Lub Ib Hlis xyoo no. Tshawb nrhiav daim ntawv cov ntawv sau tsis paub:

Cov neeg tuaj koom tau muab faib ua pawg thaum sawv ntxov noj mov thiab noj hmo, raws li lub sijhawm noj mov (noj su hauv cov neeg nyob hauv Mediterranean no). 51% ntawm qhov kev kawm yog cov noj mov thaum ntxov thiab 49% yog cov neeg noj mov qeeb (lub sijhawm noj su ua ntej thiab tom qab 1500 teev [3 teev], feem). Cov neeg noj su qeeb dua poob ceeb thawj thiab ua rau pom kev poob phaus qeeb dua li ntawm 20 lub lim tiam ntawm kev kho dua li tus noj ntxov. Kuj ceeb tias tsis muaj zog, kev siv lub zog, kev noj zaub mov kom zoo, kwv yees kev siv lub zog, kev xav cov tshuaj hormones thiab kev pw tsaug zog ntev tau zoo sib xws ntawm ob pawg. Txawm li cas los xij, cov neeg noj mov lig tau noj ntau hom thaum yav tsaus ntuj, tau noj tshais tsawg dua thiab noj tshais ntau dua li cov neeg noj ntxov (txhua; P <0.05). Noj lig yuav cuam tshuam qhov ua tiav ntawm kev pab kom yuag.

Ob qho ntawm cov ntawv no tsis tau hais ncaj qha rau lo lus nug ntawm thaum tus dev noj yuav pab nws txoj kev poob phaus. (Qhov ntawd yuav yog qhov kev kawm zoo heev… txhua tus muaj nyob ntawd?) Tab sis, yog tias koj tab tom noj koj cov dev ntau dhau ntawm ib tus calories thiab tsis pom cov txiaj ntsig xav tau, hloov thaum koj pub zaub mov yuav tsim nyog sim. Pib los ntawm kev pub rau cov calories ntau thaum ntxov hauv ib hnub, thiab yog tias yuav tsum tau noj hmo ua ntej rau kev coj cwj pwm, ua kom tsawg li tsawg tau.

dr. jennifer coates

sources

timed high-fat diet resets circadian metabolism and prevents obesity. sherman h, genzer y, cohen r, chapnik n, madar z, froy o. faseb j. 2012 aug;26(8):3493-502.

timing of food intake predicts weight loss effectiveness. garaulet m, gómez-abellán p, alburquerque-béjar jj, lee yc, ordovás jm, scheer fa. int j obes (lond). 2013 jan 29.