Anei me pehea e whai hua ai te nohopuku mo to punaha mate

Toka Te Manawa

• Te Math i muri i te nohopuku
• Me pehea te whakamatau i te nohopuku mokowhiti
• Arotake mo

He arotake hou i roto i te pukapuka a Reta Mate Mate Mate E tohu ana ko te wa kai ka whai hua to punaha mate.

"Ko te nohopuku mokowhiti ka piki ake te tere o te autophagy [te hangarua pūtau], na reira, ka heke te nui o te mumura i roto i te tinana," ta Jamal Uddin, Ph.D., he kaituhi-kaituhi o te rangahau. "Ma tenei ka taea e te punaha raupatu te whakapau kaha i ana rawa ki te whawhai i nga mate."

I te wa poto, ko te kaha kaha o te maroke o te Calorie e akiaki ana i to tinana ki te rapu hinu hinu ma te huri i nga kiri pakaru hei matūkai, hei whakaheke i te mumura na enei puoro, e kii ana a Herman Pontzer, Ph.D., te kaituhi o Tahu (Hokona, $20, amazon.com), he tirohanga hou mo te metabolism.

Te Math i muri i te nohopuku

He aha te waa e whakaoho ana i tenei tohu takawaenga-iti ki te tinana? He tātaritanga o mua o te nohopuku mokowhiti i roto i te New England Journal of Medicine I kitea ko te whakauru i nga kai ki roto i nga matapihi e ono, e waru haora ranei (mai i te poutumarotanga ki te 6 i te ahiahi, i te 11 i te ata ki te 7 i te ahiahi) ka whai hua ki te whakaiti i te mumura ka whakaritea ki te ra kai noa, engari he iti ake te matapihi 12-haora, e ai ki a Mark Mattson, Ph.D., he kaituhi o te rangahau. (E Pa ana: Ma te aha e taea ai e te nohopuku poto nei te awe i to hinengaro, e ai ki nga Tohunga)

Engari ka kokoti koe i etahi painga kaore koe i te mutunga ake, e kii ana a Marie Spano, R.D.N., he tohunga kai hakinakina me te kaituhi matua o Te kai mo te hakinakina, te korikori me te hauora. "Ko nga rangahau mo te wa poto e whakamahi ana i te kai kua aukatihia te wa, kei te aukatihia te kai ki nga matapihi 13-haora iti iho ranei [penei i te 7 i te ata ki te 8 i te ahiahi], ka whakaatu ka awhina i te whakaiti i te mumura."

Me pehea te whakamatau i te nohopuku mokowhiti

Mena kei te rapu koe ki te whakaheke i to matapihi kai, ka kii a Mattson kia ata haere koe ki te whakangawari me te iti ake o te matekai. Mena ko te wa kai e ono, e waru haora ranei to kaupapa, ka kii a Spano "kia whakakaha to kai me te kai kai i te timatanga o to matapihi, i waenganui, me te mutunga." He pai ake te mokowhiti i te toru ki te rima haora mo te tiaki i nga uaua me te whiwhi hua, hei tauira.

Hei karo atu i te mumura, kia mau tonu te mahi. "I te wa e huri ana to tinana ki te whakapau kaha ake mo te korikori tinana me te korikori tinana, ko tetahi o nga huarahi e mahia ana ko te whakaiti i te kaha e pau ana mo te mumura," e kii ana a Pontzer. (Tirohia: Me pehea e taea ai e te korikori te whakapai ake i to punaha mate)

Mekini Hanga, Hurae / Akuhata 2021 putanga

Arotake mo