Anan Yadda Azumi Mai Tsaye Zai Iya Amfanar da Tsarin rigakafin ku

Wadatacce

• Math Bayan Azumi
• Yadda Ake Gwada Azumi Mai Wuya
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Binciken kwanan nan a cikin mujallar Haruffa Immunology yana ba da shawarar cewa lokacin cin abinci na iya ba da tsarin garkuwar jikin ku.

"Azumi na lokaci-lokaci yana ƙara yawan adadin autophagy [sake sake amfani da kwayar halitta] kuma, saboda haka, yana rage yawan kumburi a cikin jiki," in ji Jamal Uddin, Ph.D., marubucin binciken. "Wannan bi da bi yana ba da damar tsarin garkuwar jiki ya fi ciyar da albarkatun sa wajen yaƙi da rashin lafiya."

A takaice dai, karancin karancin kalori yana sa jikinku ya nemi mai ta hanyar canza sel da suka lalace zuwa abubuwan gina jiki, wanda ke rage kumburin da wadancan sel ke haifarwa, in ji Herman Pontzer, Ph.D., marubucin Ƙona (Sayi Shi, $ 20, amazon.com), sabon kallon metabolism.

Math Bayan Azumi

Wane lokaci ne ke haifar da wannan siginar da ta ƙuntata kalori ga jiki? Wani bincike na baya -bayan nan game da azumi na lokaci -lokaci a cikin Jaridar New England Journal of Medicine An gano cewa sanya abinci a cikin tagogi na sa'o'i shida ko takwas (a ce, daga tsakar rana zuwa 6 na yamma ko 11 na safe zuwa 7 na yamma) yana da amfani wajen rage kumburi idan aka kwatanta da ranar cin abinci na yau da kullum, amma taga na awa 12 yana da ƙasa. in ji Mark Mattson, Ph.D., marubucin binciken. (Mai Alaka: Yadda Tsantsan Azumi Zai Iya Tasirin Hankalinku, Inji Masana).

Amma kuna samun wasu fa'idodi ba tare da kasancewa a cikin mafi ƙuntatawa ba, in ji Marie Spano, RD.N, masanin abincin abinci kuma jagorar marubucin Gina Jiki don Wasanni, Motsa jiki, da Lafiya. "Nazarin ɗan gajeren lokaci ta amfani da ƙuntataccen lokacin cin abinci, inda aka ƙuntata abinci zuwa windows na awa 13 ko ƙasa da haka [kamar 7 na safe zuwa 8 na yamma], ya nuna yana iya taimakawa rage kumburi."

Yadda Ake Gwada Azumi Mai Wuya

Idan kuna neman rage girman taga cin abinci, Mattson ya ba da shawarar ku yi haka a hankali don haɓaka tare da ƙarancin yunwar yunwa. Idan lokacin cin abinci na sa'o'i shida ko takwas shine burin ku, Spano ya ba da shawarar "yin abincin ku mai gina jiki mai yawa da cin abinci a farkon taga ku, a tsakiya, da kuma a karshen." Ana fitar da furotin mafi kyau a kowane sa'o'i uku zuwa biyar don iyakar kulawa da samun tsoka, misali.

Don ƙara kashe kumburi, ci gaba da motsa jiki. Pontzer ya ce "Lokacin da jikin ku ya daidaita don kashe mafi yawan kuzarin sa akan motsa jiki da motsa jiki, daya daga cikin hanyoyin da yake yin hakan shine ta rage kuzarin da aka kashe akan kumburi," in ji Pontzer. (Duba: Yadda Motsa Jiki Zai Iya Inganta Tsarin Kariya)

Mujallar Shape, fitowar Yuli/Agusta 2021

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