Mecece Azumi Na-lokaci? Yayi bayani a cikin Ka'idodin 'Yan Adam

Wadatacce

• Mecece Azumi Na-lokaci?
• Me Ya Sa Ake Azumi?
• Nau'o'in Azumtar Lokaci
• Dauki Sakon Gida

Wani al'amari da ake kira azumi a kai a kai a halin yanzu yana daya daga cikin shahararrun al'adun duniya da ke motsa jiki.

Ya haɗa da sake zagayowar azumi da cin abinci.

Yawancin karatu suna nuna cewa wannan na iya haifar da asarar nauyi, inganta lafiyar rayuwa, kariya daga cututtuka kuma wataƙila ya taimake ku rayuwa tsawon (1,).

Wannan labarin yana bayanin menene azumin lokaci-lokaci, kuma me yasa yakamata ku kula.

Mecece Azumi Na-lokaci?

Tsaka-tsakin azumi shine tsarin cin abinci inda kuke zagayawa tsakanin lokacin cin abinci da azumi.

Bai ce komai game da shi ba wanne abincin da za a ci, amma dai yaushe ya kamata ku ci su.

Akwai hanyoyi daban-daban na azumin lokaci-lokaci, dukansu suna raba rana ko mako zuwa lokutan cin abinci da lokutan azumi.

Yawancin mutane sun riga sun “yi azumi” kowace rana, yayin da suke barci. Azumin lokaci-lokaci na iya zama mai sauƙi kamar ƙara azumin nan gaba kaɗan.

Kuna iya yin hakan ta hanyar tsallake karin kumallo, cin abincinku na farko a tsakar rana da abincinku na ƙarshe a 8 na dare.

Sannan kana fasaha azumtar awanni 16 a kowace rana, kuma ka taƙaita cin abincinka ga taga cin abinci na awanni 8. Wannan shi ne shahararren nau'in azumi na lokaci-lokaci, wanda aka sani da hanyar 16/8.

Duk da abin da zaku iya tunani, azumin lokaci-lokaci yana da sauƙin aikatawa. Mutane da yawa suna ba da rahoton jin daɗi da samun Kara kuzari yayin azumi.

Yawanci yunwa ba ta zama babban batun ba, kodayake yana iya zama matsala a farkon, yayin da jikinku ya saba da rashin cin abinci na dogon lokaci.

Ba a ba da izinin abinci a lokacin azumin ba, amma kuna iya shan ruwa, kofi, shayi da sauran abubuwan sha da ba na caloric ba.

Wasu nau'ikan azumi na lokaci-lokaci suna ba da damar ƙananan abinci mai ƙananan kalori yayin lokacin azumi.

Ana ba da izinin shan kari yayin azumi, matuƙar babu adadin kuzari a cikinsu.

Tsaka-tsakin azumi (ko "IF") shine tsarin cin abinci inda kuke zagayawa tsakanin lokacin cin abinci da azumi. Yana da shahararren yanayin kiwon lafiya da dacewa, tare da bincike don dawo dashi.

Me Ya Sa Ake Azumi?

Mutane sun yi azumin dubban shekaru.

Wani lokacin ana yin sa ne saboda larura, alhali babu wani abinci a wadace.

A wasu lokuta, ana yin hakan ne saboda dalilai na addini. Addinai daban-daban, ciki har da Islama, Kiristanci da Buddha, sun ba da umarnin wani nau'in azumi.

Mutane da wasu dabbobin ma galibi suna azumtar azanci lokacin da suke rashin lafiya.

A bayyane yake, babu wani abu "mara kyau" game da azumi, kuma jikinmu a shirye yake mu iya ɗaukar dogon lokaci na rashin cin abinci.

Kowane irin tsari a jiki yana canzawa yayin da ba mu ci na ɗan lokaci ba, don ba jikinmu damar ci gaba a lokacin yunwa. Yana da alaƙa da hormones, kwayoyin halitta da mahimman hanyoyin gyara salon salula (3).

Lokacin azumi, zamu sami raguwa mai yawa a cikin sukarin jini da matakan insulin, da kuma ƙaruwar haɓakar haɓakar ɗan adam (,).

Mutane da yawa suna yin jinkirin azumi don rasa nauyi, saboda hanya ce mai sauƙi mai sauƙi don taƙaita adadin kuzari da ƙona kitse (6, 7, 8).

Sauran suna yin hakan don fa'idodin lafiyar lafiyar jiki, saboda yana iya haɓaka abubuwa daban-daban masu haɗari da alamun kiwon lafiya (1).

Har ila yau, akwai wasu shaidu cewa jinkirin azumi zai iya taimaka maka tsawon rai. Karatuttuka a cikin beraye sun nuna cewa zai iya tsawanta rayuwa kamar yadda yakamata kamar ƙuntataccen kalori (, 10).

Wasu bincike kuma sun nuna cewa zai iya taimakawa kariya daga cututtuka, ciki har da cututtukan zuciya, da ciwon sukari na 2, da cutar kansa, da cutar Alzheimer da sauransu (11,).

Sauran mutane kawai suna son sauƙin azumi na lokaci-lokaci.

Yana da tasiri "ɓarnar rai" wanda ke sa rayuwarka ta zama mai sauƙi, yayin inganta lafiyar ku a lokaci guda. Mealsananan abincin da kuke buƙatar shirya don, rayuwar ku za ta zama mai sauƙi.

Rashin cin abinci sau 3-4 + kowace rana (tare da shiri da tsaftacewa) shima yana adana lokaci. Da yawa daga ciki.

Mutane suna dacewa da azumi lokaci-lokaci. Binciken zamani ya nuna cewa yana da fa'idodi ga ragin nauyi, kiwon lafiyar rayuwa, rigakafin cututtuka kuma yana iya taimaka muku har ku daɗe.

Nau'o'in Azumtar Lokaci

Azumin lokaci-lokaci ya zama mai matukar kyau a cikin fewan shekarun da suka gabata, kuma nau'uka / hanyoyin daban-daban sun fito.

Ga wasu shahararrun mutane:

• Hanyar 16/8: Yi azumi na awanni 16 kowace rana, misali ta cin abinci kawai tsakanin tsakar rana zuwa 8 na dare.
• Ci-Tsaida-Ku ci: Sau ɗaya ko sau biyu a mako, kada ku ci komai daga abincin dare wata rana, har sai abincin dare washegari (azumi na awa 24).
• Abincin 5: 2: A lokacin kwanaki 2 na mako, ku ci kusan adadin kuzari 500-600.

Sannan akwai wasu bambancin da yawa.

Akwai hanyoyi daban-daban na azumin lokaci-lokaci. Mafi shahararrun sune hanyar 16/8, Ci-Tsayawa-Ci da abinci 5: 2.

Dauki Sakon Gida

Muddin ka tsaya ga lafiyayyun abinci, takaita cin abincinka da yin azumi lokaci-lokaci na iya samun fa'idodi masu fa'ida ga lafiya.

Hanya ce mai tasiri don rasa mai da inganta lafiyar jiki, tare da sauƙaƙa rayuwar ku a lokaci guda.

Kuna iya samun ƙarin bayani da yawa game da azumin lokaci-lokaci a nan: Tsaka-tsakin Azumi 101 - Jagorar Mafificin Mafari.