How many hours you eat will affect your weight and health



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When young people start college, it is common for them to get weight. In the USA they're introducing this "phennson 15", which means that they are usually employed in the first year in which students live away from home.

This emphasis can, in part, be described as feeding food for meals and fast food, rather than combined with a reduction in physical activity.

But, more and more, scientists are reporting something more: the disorder circadian rhythm, led by a culture of late night eating and drinking and inconsistent sleep patterns.

Importance of the watch

For decades we have been told that weight – together with diseases such as type 2 diabetes and heart disease – can all be an important source of food.

Listen to a clock

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Not only about what you eat, but when you eat.

But evidence shows that time is also important: not just about what you eat, it's time. when you eat.

However, the idea of ​​our food varies at different times of the day, completely new.

The traditional Chinese doctors believed that the energy was wound around the body parallel to the sun's movements, and that our food had to be programmed accordingly: from 7:00 to 9:00. It's the time of the stomach, when the main food should be eaten. the day; between 9:00 and 11:00 am the center of pancreas and the spleen; from 11:00 to 13:00 this is the heart of heart, and so on.

They felt that a dinner should be lightly lit, between 5:00 pm and 7:00 pm, when cholera was a severe activity.

Clock with food.

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They do not think that our response to food is changing at different times of the new day.

Although the interpretation is different, today's science tells that there is a great deal of truth in that ancient wisdom.

Many people think the reason why you gain weight from the night is that there are fewer opportunities to burn those calories, but this is simple.

“Sometimes people understand that we're going out when we are sleeping, but that's not true,” said Jonathan Johnson from the University of Surrey, who looks at the performance of our body clock t with food.

So, what can you have?

Sleep importance

One chance is that eating at night extends the common window when meals are eaten. This includes our bone system Less time to recover and introducing competence that our bodies may be fat free by fat, because it is only by burning with fat that they feel there is no more food on the way.

Doctor measures the mean for a person.

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Our insufficiency is the insulin hormone, which allows glucose to enter our cell and to be used as a fuel, higher during the morning than in the night.

Before lightning was created, people woke up at dawn and slept several hours after sunset, and almost all of the food was used during daylight hours.

"If we don't have a chance on light, we try to stay awake and get awake." eat at the wrong time"Satchin Panda, a biological expert at Salk Institute in La Jolla, California, and author" t The Circadian Code.

His own research has shown that most Americans eat 15 hours or more a day, consuming more than a third of calories a day after 6:00 pm, Something to contrasts with the way in which our people live. ancestors

Now consider those college students, eating and drinking late at night. “A college student falling before midnight is rare and they also eat at midnight,” said Panda.

But many students have to go up to school the next day, which will assume they will eat breakfast, reducing the night suddenly.

Woman eating with fridge door open.

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If you are pressure on the freezer at night, that might be a good idea if you want to lose weight.

It also means that you are sleeping asleep, and this may increase your likelihood of weight.

An inadequate dream marks what happened decision making and self-discipline, potentially leading to poor quality food choices, and changing the levels of "hungry hormones", leptin and grlin, which increase aspiration.

Blood equipment

Within each cell of your body, there is a very smart clock that controls almost every process and mood, from hormone distribution and neurotransmitters to blood pressure and protective cell activity.

These clocks are held parallel and by the day of the day, through symptoms of a small area of ​​the brain called it. suprachiasmatic sugar (NSQ) And its outer window on the outside is a subset of light-light cells in the background of the eye.

Photograph of the suprachiasmatic novel.

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Clocks of our body are held in synchrony through the suprachiasmatic novel.

These “circadian” clocks are designed to anticipate and prepare for regular events in our environment, such as food.

When we are traveling abroad, the amount of time we are involved in is changing light, and the body hours moving in the same course, although they vary to different distances. The result is hand-heldwhich just gives us sleep or wake up at the wrong times, it can also cause digestive problems and a poor general problem.

But the light isn't the only factor that could change our watch. When feeding, we can alter the hands of these skulls and bones.

Complex processes, such as fat-stacking of fat or carbohydrate, need to be in a diet co-ordination of a variety of processes They appear in the mouth, liver, pancreas, muscles and the faint plant.

If the dialogue between these materials is removed, it becomes more efficient, and in the long term it can end up suffering from a number of diseases.

In a recent survey, researchers compared the physical effects of sleeping five hours for eight consecutive days, with the same level of sleep but at different times.

Each group reduces insufficiency of the insulin hormone and increases the systemic rise, increasing its risk of developing type 2 diabetes and heart disease.

However, these impacts were even more pronounced in episodes at different times (hence the circadian movements were made of mistakes): in men, the reduction in insulin problems and the increase were t double blow.

Food in a plane.

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International circulation affects our circadian rhythm.

This can be a problem for frequent travelers or anyone working in movements.

According to European and American surveys, between 15 and 30% of the population are active in some form of work, which is often identical to eating or being active when the body is not expecting it.

Shift work has been linked to a number of situations, including heart disease, diabetes, obesity and depression, and it is thought that the circadian change is due to causes. This anomaly is the main reason.

But we are all a part of the workforce, at least to some extent, Panda says. It is thought that 87% of the population as a whole is keeping a different sleep schedule at weekdays, compared to weekends, and as a result hand-held social.

People also tend to eat breakfast at least an hour later in the weekend, which may be called a "metabolic stopping".

Normal importance

Gerda Pot, a nutritionist in King's College London, explores how daily irregularities including power can affect long-term health.

His grandmother was encouraging the pot, which was very tight with the customs. Every day he got breakfast at 7:00, lunched at 12:30 and he had a dinner at 6:00 am. It was even uncomfortable with the snack table: coffee at 11.30 and tea at 3:00 am.

Pottery is likely to help the elderly grandmother help her in good health until she is almost 95 years old.

There are a number of good reasons to believe it. On Weight hormone of thread, which allows the glucose to eat in the food to enter our cell and be used as fuel, higher in the morning than in the night.

Equipment to measure blood sugar levels.

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Regular hours for our food may not threaten the risk of diseases such as diabetes.

When we eat late, glucose lives in our blood longer, long-term illnesses can contribute to the risk of developing type 2 diabetes, where no t muscles have to have enough insulin more.

It can also damage lice in other places, such as blood ports or nerves in the eyes and feet. In the worst case, this could indicate a blindness or strings.

By using survey data from the UK to find more than 5,000 people 's health for more than 70 years, Pot has found that, while they generally spent less on calories, there was a greater risk from people who had an irregular diet. development metabolic syndrome– a set of conditions which include high blood pressure, high levels of blood sugar and unusual levels of fat and cholesterol in the blood, which together increase the risk of heart disease and teeth.

So what should we do about it? It's a good step to agree sleeping times and food.

When we open the curtains and see a bright morning light, this will restore the keyboard in the brain, so when we eat a short breakfast later, that will be. the message in a block of grain and bone. So eating a good breakfast can be necessary keep our circadian clocks running accordingly.

Sunrise

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In the morning light, the clock in the window will be renewed.

Some respondents comment that more practice should be used release all meals for at least 12 hours.

In a special study published in 2012, Panda and his colleagues compared a group of mice who were able to eat fat and sugary foods at any time of the day or night, with another group who didn't t Only these foods can be eaten in a time of eight to 12 hours in your day.

Although the same harbors were used, the mice where the food was to be fully protected appeared to be fully protected from the diseases which affected the other: t obesity, diabetes, heart disease and liver damage.

And, even more, when the mice with these diseases continued to eat a limited food sheet, they came back again.

“Almost every animal, including us, came into this planet with a strong 24-hour rhythm in light and dark, and eating and accelerating rhythms,” said Panda.

“We believe that an important responsibility (of these visits) is to repair and revitalize every night. You can't repair a road while traffic is still moving.

That's why they eat that you should eat breakfast as a king, a prince's food and a dine like a poor person looks colder than he ever was.

You can read in English on BBC Future.


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