Odgovor Ne apr 21, 2019 21:41

Time‐Restricted Feeding

O pozitivnih učinkih izmenjave krajšega časovnega intervala hranjenja ( 6 do 8h), kateremu sledi daljši čas brez hrane (cca 16 ur) govori več raziskav. Pozitivni učinki se kažejo tako pri izgubi telesne maščobe, kot kazalcih zdravja.
Pogosto pa sem v tem kontekstu prebiral, da je bolje uživati energijo v prvem delu dneva in se postiti v drugem. No, to mi ni nikoli ni bilo logično razen v kontekstu hrane bogate z ogljikovi hidrati oziroma sodobne prehrane, ko izgubimo fukncijo kurjenja maščobe. Pri keto/LCHF prehrani pa zajtrk večini oseb enostavno ne paše. Telo deluje, kot je to v naravi. Preden se zbudimo se sprostijo hormoni kortizol in glukagon ter zaloge energije iz telesa spravijo v kri (glukozo iz jeter in maščobne kisline iz maščobnih zalog). Ta energija je bila tako na voljo, da je šel človek nabirati in loviti hrano. Zjutraj za zajtrk si nismo pripravili ovsenih kosmičev z banano in lite jogurtom.. Najprej smo morali loviti, nabirati...
Večini oseb na tej prehrani zajtrk ne paše in imajo raje interval hranjenja v drugem delu dneva. Pravzaprav do tega pride kar spontano. Prav tako je na začetku ta pristop zanimiv tudi, ko še ne znamo dobro kuriti maščobe. Zjutraj imamo veliko opravkov in hitro pozabimo na hrano. Popoldan, ko pridemo domov in se sprostimo pa v tem kontekstu hitro postanemo lačni. Če smo že vse pojedli zjutraj se tako le mučimo..
Če pa komu paše zajtrk oziroma hranjenje v prvem delu dneva pa tudi ne vidim problema. Pri tej hrani učinkovito kurimo maščobo. Ta pa je vedno na zalogi..
Pred kratki objavljena raziskave je prvič primerjala hranjenje v intervalu dopoldan s tistim popoldan. Razlik med pozitivnimi učiniki ni bilo..
Time‐Restricted Feeding Improves Glucose Tolerance in Men at Risk for Type 2 Diabetes: A Randomized Crossover Trial
This study aimed to assess the effects of 9‐hour time‐restricted feeding (TRF), early (TRFe) or delayed (TRFd), on glucose tolerance in men at risk for type 2 diabetes.
Methods
Fifteen men (age 55 ± 3 years, BMI 33.9 ± 0.8 kg/m2) wore a continuous glucose monitor for 7 days of baseline assessment and during two 7‐day TRF conditions. Participants were randomized to TRFe (8 am to 5 pm) or TRFd (12 pm to 9 pm), separated by a 2‐week washout phase. Glucose, insulin, triglycerides, nonesterified fatty acids, and gastrointestinal hormone incremental areas under the curve were calculated following a standard meal on days 0 and 7 at 8 am (TRFe) or 12 pm (TRFd).
Results
TRF improved glucose tolerance as assessed by a reduction in glucose incremental area under the curve (P = 0.001) and fasting triglycerides (P = 0.003) on day 7 versus day 0. However, there were no mealtime by TRF interactions in any of the variables examined. There was also no effect of TRF on fasting and postprandial insulin, nonesterified fatty acids, or gastrointestinal hormones. Mean fasting glucose by continuous glucose monitor was lower in TRFe (P = 0.02) but not TRFd (P = 0.17) versus baseline, but there was no difference between TRF conditions.
Conclusions
While only TRFe lowered mean fasting glucose, TRF improved glycemic responses to a test meal in men at risk for type 2 diabetes regardless of the clock time that TRF was initiated.
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