Ciwon daji na ciwon daji yana da nasaba da halayyar abinci da halin salon rayuwa. Dukkanin kiba da kuma ciwon sukari suna da alaƙa da ciwon daji saboda sakamakon cigaban insulin. Sabili da haka wani yunkurin da zai taimaka wajen dakatar da glucose a cikin kariya mai kyau zai iya taimakawa ba kawai hana cututtukan sukari na 2 ba, har ma da ciwon nono.
Rushewar kwatsam na circadian na al'ada kuma an danganta shi da ciwon nono.
An gano ma'aikata na dare a cikin binciken da yawa don samun babban haɗari fiye da waɗanda suke da tsari mafi mahimmanci, masu haɗa kai da hasken haske / duhu.
Saboda haka, ban da abinci mai kyau, sauƙi mai sauƙi-cin cin abinci da daɗewa da maraice-zai iya inganta cigaban glucose metabolism da zangon zirga-zirga circadian, wanda zai haifar da raguwa a hadarin ciwon nono.
Kullum muna bayar da shawarar lokaci mai azumi na dare - lokaci tsakanin abincin dare da maraice da karin kumallo da safe - don inganta warkar da gyara. Ƙaddamarwa ta fara farawa lokacin da aka kammala narkewa, kuma ingantaccen detoxification da gyare-gyare na faruwa. Binciken bincike yanzu ya kara da cewa calories cinye marigayi da yamma da kuma tsawon lokaci na azumi na dare (lokaci-rikici) yana rinjayar masu haɓaka masu cutar daji.
Lokaci na azumi na dare, Kumburi, da Glycemic Control
Masu shiga cikin binciken da aka yi amfani da NHANES (Lafiya ta Kasa da Kayan Nutrition Examination) bayanai game da mata 2,650 sun gano cewa wadanda suka ci abincin da suka fi yawan calories kullum a yamma (5:00 am - 12:00 am) suna da matakan C- Furotin mai amsawa (CRP) , alama ce ta kumburi.
Ga kowane kashi 10 cikin 100 a yawancin adadin kuzari da suka ci da yamma, akwai karuwar kashi 3 cikin CRP. Mata da suke da azumi na tsawon azumi suna da matsanancin matakin CRP (kashi 8 cikin dari na kowane ƙarin sa'a), amma wannan gaskiya ne kawai ga mata masu cinye kashi 30 cikin dari na adadin kuzari a cikin maraice.
Tsayawa tsawon lokaci a lokacin lalacewa da canzawa cin abinci zuwa baya a cikin rana zai iya taimakawa ci gaba da ƙonewa.
Wani nazarin ya yi amfani da bayanai na NHANES don ba da labarin azumi na dare azumi ga masu nazarin halitta na glycemic control. Mata da suka bayar da rahoton azumi da tsakar rana suna cinye yawan adadin kuzari, adadin kuzari sun ci bayan karfe 10:00, da kuma karamin yawan abinci da abincin da ake yi kowace rana. An ƙara karin sa'o'i uku na azumi na dare tare da raguwar kashi 4 cikin postprandial (bayan ci abinci) glucose na jini, kuma kashi 19 cikin dari ba zai yiwu HbA1c mai girma ba.
Wadannan nazarin ba su magance cutar ba. Maimakon haka, suna kallon masu halitta da ke haɗari da haɗari. Ɗaya daga cikin muhimmancin bincike ya tattara bayanai daga abinci daga mata da ciwon nono don sanin ko akwai haɗin tsakanin lokacin azumi na dare da kuma sake dawowa da cutar.
Yau da azumi na azumi a cikin mata da nono
A cikin wannan binciken, an tattara bayanai daga abinci daga mata 2413 da ciwon nono a ma'auni, shekara guda, da shekaru 4. Ma'anar lokacin azumi shine 12.5 hours a kowace rana, kuma mahalarta sun rabu da wadanda suke azumi ba tare da sa'a 13 ba ko waɗanda suke azumi azumi 13 ko fiye. Ana azumi azumi na ƙasa da sa'o'i 13 tare da karuwar kashi 36 na ciwon daji na ciwon daji a kan shekaru 7.
Har ila yau akwai raguwa a HbA1c tare da azumi na dare; kowane karin awa 2 a cikin azumi yana hade da haɓakar 0.37 a ƙasa HbA1c. Wani binciken mai ban sha'awa daga wannan binciken shi ne, matan da suke da azumi na azumi na dare sun yi barci fiye da sa'o'i. Gudun lokacin azumi na dare ya zama wani canji na salon rayuwa tare da tasiri mai mahimmanci akan cutar ciwon nono.
Ƙarin lokaci a cikin Catabolic Phase: Tsarin Jiki da Gyara
Bayan cin abinci, akwai hanyoyi guda biyu na metabolism: a lokacin lokacin anabolic, glucose na jini ya taso, kuma wasu daga cikinsu ana amfani dasu don makamashi kuma wasu daga cikinsu an adana a matsayin glycogen.
Bayan lokaci, glucose na jini ya koma baya; to, a lokacin lalacewar lokaci, jiki ya rushe glycogen don samar da makamashi. A lokacin da kasuwancin glycogen suke tafiya a ƙasa, jiki yana fara amfani da karin albarkatun mai amfani don makamashi. A lokacin kwanakin kwalliya (lokacin azumi), jiki yana cigaba da gyara da kuma cire kayan kayan tantanin halitta da tsofaffin abubuwa, kuma jiki yana ƙarfafa jituwa.
An sami azumi (kwanaki da yawa) don taimakawa wajen rage sashin insulin da hanyoyin IGF-1, rage ƙonewa, rage karfin jini, da kuma inganta sashin insulin. Ana iya ganin cewa na yau da kullum, da azumi na azumi na iya ƙaddara wasu irin waɗannan amfanin.
Meal Timing da Circadian Rhythm
Kalmar mai kulawa a cikin hypothalamus ya kafa rhythm bisa tushen haske / duhu, kuma akwai alamomi na cikin jiki da dama. Kwanan nan a cikin hanta, alal misali, an damu idan muka ci. Manufar ita ce cewa lokacin da muke ci daddare da dare, wasu kullun kunne sun fadi daga daidaitawa tare da agogon agogo. Ƙarshen abincinmu don ranar da ta gabata shine cin abinci da yawa tare da rawanin mu na circadian, wanda zai haifar da saurin kwakwalwan mu na circadian kuma yana iya samun barci mafi kyau.
Halin hankali na Insulin yana da rudani na circadian; shi ne mafi girma a safiya da ƙananan maraice, saboda haka yana da hankali ya ƙare cin abinci a baya a baya fiye da baya zai zama da amfani ga lafiyarmu. Wannan ra'ayi na farko tare da bincike yana goyon bayan wannan, kamar yadda CRP ya fi girma a cikin mata da suka ci karin adadin kuzari a maraice. Yaya tsawon lokacin da za ku kasance cikin dare? Bisa ga binciken, tsawon sa'o'i 13 yana da kyau, kuma zai fi dacewa.
> Sources:
> Kamdar BB, Tergas AI, Mateen FJ, et al. Ayyukan allon dare da hadarin ciwon nono: nazari na yau da kullum da meta-bincike. Kankarar Ciwon Kankara ta Tsayawa 2013, 138: 291-301.
> Wang F, Yeung KL, Chan WC, et al. Bayanin maganin magancewa-mayar da martani tsakanin aikin motsa jiki na dare da hadarin ciwon nono. Ann Oncol 2013, 24: 2724-2732.
> Marinac CR, Sears DD, Natarajan L, et al. Yanayin lokaci da kuma Circadian lokaci na cin abinci Mayu tasiri masu cin gashin kumburi na ƙin ƙuri da insulin Resistance da aka haɗa da ƙwayar cutar ciwon ƙwayar cutar. PLoS Daya 2015, 10: e0136240.
> Marinac CR, Natarajan L, Sears DD, et al. Tsawon Alkawari da Yau da Yara Da Ciwon Cutar Kanjamau: Nemo daga NHANES (2009-2010). Ciwon daji Epidemiol Biomarkers Prev 2015, 24: 783-789.
> Marinac CR, Nelson SH, Breen CI, et al. Tsayawa Nightly azumi da ƙwayar cutar ciwon ciki. JAMA Oncol 2016.