พบอาหารเช้า เป็นมื้อเพื่อชีวิต

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ทุกวันนี้ เรามักจะได้ยินคำแนะนำว่า อาหารเช้าเป็นมื้อสำคัญที่สุดของวันบ่อยขึ้น และคงจะได้ยินกันจนหูชา ไปจนกว่าทุกคนจะกินอาหารมื้อเช้ากันหมด

จากการศึกษาที่ทำมาแล้ว พอจะพบคุณความดีของการกินอาหารเช้าประจำเหล่านี้ได้ว่าวารสาร “โภชนศาสตร์คลินิกอเมริกัน” เคยรายงานผลการศึกษาว่า สตรีที่อดอาหารเช้าเฉลี่ยสัปดาห์ตั้งแต่ 0-6 ครั้ง จะล่อแหลมกับที่จะเป็นโรคเบาหวานชนิดที่ 2 เมื่อเทียบกับผู้ที่กินประจำกว่ากัน 6 เท่า

วารสาร “การไหลเวียนของโลหิต” ของสหรัฐฯ เปิดเผยผลการศึกษาว่า ผู้ชายวัยระหว่าง 45-82 ปีที่กินอาหารเช้าจะเสี่ยงกับโรคหัวใจน้อยกว่าผู้ที่งดอาหาร นอกจากนั้น การไม่กินอาหารเช้ายังทำให้เสี่ยงกับโรคความดันโลหิต ดื้ออินซูลินและระดับน้ำตาลในเลือดสูงด้วย

วารสารสมาคมผู้ชำนาญการกำหนดอาหารอเมริกันแจ้งว่า ในการทบทวนผลการศึกษาเกี่ยวกับอาหารเช้า 47 เรื่องด้วยกันพบว่า การกินอาหารเช้าทำให้สติปัญญาและความจำดีขึ้น หรืออาจพูดได้ว่า การกินอาหารเช้าเป็นการกระทำที่ฉลาด.

ที่มา: ไทยรัฐ 19 กันยายน 2556

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Big Breakfast May Be Best for Diabetes Patients

Study found morning meal rich in protein, fat actually curbed hunger, helped control blood sugar levels

By Dennis Thompson
HealthDay Reporter

THURSDAY, Sept. 26 (HealthDay News) — A hearty breakfast that includes protein and fat may actually help people with type 2 diabetes better control both their hunger and their blood sugar levels.

Patients who ate a big breakfast for three months experienced lower blood sugar (glucose) levels, and nearly one-third were able to reduce the amount of diabetic medication they took, according to an Israeli study that was scheduled for presentation Wednesday at the European Association for the Study of Diabetes annual meeting in Barcelona.

“The changes were very dramatic,” said Dr. Joel Zonszein, director of the Clinical Diabetes Center at Montefiore Medical Center in New York City. “I’m impressed with these findings,” added Zonszein, who was not involved with the study. “We should see if they can be reproduced.”

The researchers based their new study on previous investigations that found that people who regularly eat breakfast tend to have a lower body mass index (BMI) than those who skip the meal. BMI is a measurement that takes into account height and weight. Breakfast eaters also enjoy lower blood sugar levels and are able to use insulin more efficiently.

The trial randomly assigned 59 people with type 2 diabetes to either a big or small breakfast group.

The big breakfast contained about one-third of the daily calories that the diabetic patients would have, while the small breakfast contained only 12.5 percent of their total daily energy intake. The big breakfast also contained a higher percentage of protein and fat.

Doctors found that after 13 weeks, blood sugar levels and blood pressure dropped dramatically in people who ate a big breakfast every day. Those who ate a big breakfast enjoyed blood sugar level reductions three times greater than those who ate a small breakfast, and blood pressure reductions that were four times greater.

About one-third of the people eating a big breakfast ended up cutting back on the daily diabetic medication they needed to take. By comparison, about 17 percent of the small breakfast group had to increase their medication prescriptions during the course of the trial.

The people eating a big breakfast also found themselves less hungry later in the day.

“As the study progressed, we found that hunger scores increased significantly in the small breakfast group while satiety scores increased in the big breakfast group,” study co-author Dr. Hadas Rabinovitz, of the Hebrew University of Jerusalem, said in a news release from the association. “In addition, the big breakfast group reported a reduced urge to eat and a less preoccupation with food, while the small breakfast group had increased preoccupation with food and a greater urge to eat over time.”

Rabinovitz speculated that a big breakfast rich in protein causes suppression of ghrelin, which is known as the “hunger hormone.”

The protein in the breakfast also likely helped control the patients’ blood sugar levels, said Vandana Sheth, a certified diabetes instructor and registered dietitian in Los Angeles and a spokeswoman for the Academy of Nutrition and Dietetics.

“We know when you eat carbohydrates, they can elevate blood sugar within 15 minutes to an hour,” Sheth said. “Protein takes longer to convert into glucose, as long as three hours, and not all of it goes to glucose. Some of it is used to repair muscle, for example. So it’s not a direct effect — 100 percent of the carbs you eat convert to glucose, while only a portion of protein you eat converts to glucose.”

Zonszein said he has concerns about the study. For example, he said both the size and the length of the trial were insufficient, and he questioned why so many participants left before its conclusion.

However, he said the results were impressive enough that he might try the dietary strategy out in his own practice.

“It’s a virtually benign manipulation of the meal pattern,” Zonszein said. “I want to give it to my nutritionist to see what she thinks, and we may end up using it with several of our patients.”

The data and conclusions of research presented at medical meetings should be viewed as preliminary until published in a peer-reviewed journal.

More information

For more information on a diabetic diet, visit the U.S. National Library of Medicine.

SOURCES: Joel Zonszein, M.D., director, Clinical Diabetes Center, Montefiore Medical Center, New York City; Vandana Sheth, certified diabetes instructor and registered dietitian, Los Angeles, and spokeswoman, Academy of Nutrition and Dietetics; Sept. 25, 2013, presentation, European Association for the Study of Diabetes annual meeting, Barcelona

Last Updated: Sept. 26, 2013

SOURCE : healthday.com

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พวกเขาได้รายงานว่า ผู้ที่กระโดดเชือกทำให้ตัวโดดขึ้น ๆ ลง ๆ จะรู้สึกหายหิวลงยิ่งกว่าผู้ที่ขี่จักรยาน.

ที่มา : ไทยรัฐ 19 เมษายน 2556

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Craving? Then grab your skipping rope

Craving? Then grab your skipping rope

How skipping is better than cycling at helping you keep hunger pangs at bay

  • Skipping rope is better than cycling for repressing hunger

By PAT HAGAN

PUBLISHED: 01:38 GMT, 21 February 2013

If you fancy yet another slice of cake, start skipping. And if you can’t stop craving that biscuit or packet of crisps, keep it going.

Grabbing a skipping rope is one of the best ways to curb your appetite if you are trying to slim down, a study has found.

Scientists – and most dieters too – already knew that physical activity of any kind can act as an appetite suppressant.

They decided to compare skipping and cycling to see  which was best at keeping hunger at bay.

They found those who skipped for a few minutes were much less likely to snack than those who had ridden a bike.

This is thought to be the first time scientists have demonstrated skipping’s powerful effect on hunger.

During the study, 15 men in their mid-twenties were asked to fast for 12 hours.

They then took part in three separate trials.

One involved skipping with a rope for ten minutes, followed by a five-minute rest. After doing this three times they rested for two hours.

They repeated the exercise, this time using a static bicycle and, in the third test, did nothing but rest.

Throughout the experiments, the volunteers were asked how hungry they felt and had  blood tests to assess levels of hormones known to help control appetite.

The results, published in the journal Appetite, showed the men were less hungry after skipping than cycling.

The researchers, from the Faculty of Sport Sciences at Waseda University in Japan, believe skipping works best because it is a weight-bearing exercise, in which the muscles and joints bear repeated impact from hitting  the ground.

The theory is that the rapid ‘up and down’ movement disturbs the gut and possibly interferes with the release of hormones that govern appetite.

Cycling, on the other hand, is not weight-bearing and although it is also an excellent way of getting fit, is less likely to stop us from getting peckish.

Jump for joy: If you are feeling peckish but try to keep your hands off the cake, then skipping is better than cycling to curb young hunger

Jump for joy: If you are feeling peckish but try to keep your hands off the cake, then skipping is better than cycling to curb young hunger

As expected, skipping did lower levels of certain hunger hormones, such as ghrelin, which stimulates appetite.

But there was little difference in hormone levels between the two activities, scientists said. This suggests skipping does not necessarily work by causing a bigger drop in hunger hormones than riding but by some other mechanism.

Now they are calling for more research to establish exactly why weight-bearing exercise is better at curbing appetite.

In a report on their findings the researchers said: ‘The suppression of hunger during rope skipping was greater than that during the bicycle exercise, despite the similar energy expenditure between them.

‘This suggests weight-bearing exercise may induce greater suppression of appetite than non-weight bearing.’

SOURCE: www.dailymail.co.uk