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Chế độ ăn kiêng Circadian

Ngày nay, con người được cung cấp một lượng thức ăn dồi dào và bên cạnh đó là ánh sáng nhân tạo, thứ góp phần gia tăng sản lượng thực phẩm được sản xuất và tiêu thụ. Tuy vậy, việc tiêu thụ quá nhiều này có thể dẫn đến một số vấn đề về sức khỏe như thay đổi thói quen ngủ, tâm trạng thất thường, tăng cân không kiểm soát, các bệnh về tim mạch, trí nhớ và các vấn đề về đường tiêu hóa..

Chế độ ăn kiêng circadian chính là một giải pháp cho những vấn đề trên. Nó đơn giản là sự kết hợp giữa việc nhịn ăn gián đoạn với đồng hồ sinh học của bạn để đảm bảo không chỉ bạn ăn uống hợp lý mà còn đúng thời điểm.

1. Chế độ ăn circadian là gì?

Tuy giống với việc nhịn ăn gián đoạn, chế độ ăn circadian lại chia một ngày (24 tiếng) thành hai phần chính - phần thứ nhất là khi thức ăn được tiêu hóa và phần còn lại là nhịn ăn.

Chế độ ăn circadian chú trọng vào việc ăn uống đồng bộ với bản năng và khuynh hướng của cơ thể. Điều này có nghĩa là chỉ ăn vào ban ngày (khoảng 12 tiếng), khoảng giữa khi mặt trời mọc và khi mặt trời lặn. Ngoài ra, một số bằng chứng chỉ ra rằng khoảng thời gian ăn uống này kết thúc càng sớm thì càng tốt.

Có thể nói, ăn uống theo kiểu này có thể giúp đồng hồ sinh học của cơ thể bạn nhịp nhàng hơn và qua đó cải thiện sức khỏe tổng thể.

2. Lợi ích của chế độ ăn circadian

Chế độ ăn circadian đặc biệt có nhiều lợi ích đối với chất lượng giấc ngủ và cơ chế trao đổi chất của cơ thể. Điều này đồng nghĩa với việc bạn sẽ có nhiều năng lượng hơn, ít đói, tăng khả năng kiểm soát lượng đường trong máu, cải thiện tiêu hóa và giảm cân.

Chế độ ăn circadian hoàn toàn an toàn và hiệu quả khi thực hiện đúng cách. Bên cạnh đó, chúng ta có thể thay đổi chế độ ăn này sao cho phù hợp với bản thân.

Một ví dụ về chế độ ăn circadian

Buổi sáng:

Chế độ ăn circadian vào ban ngày bao gồm nhiều thứ hơn là đồ ăn. Trước tiên, ta bắt đầu với việc thức giấc đúng giờ, thường là vào lúc mặt trời mọc. Sau khi thức dậy, việc bạn nên làm là uống nước hoặc trà thảo mộc. Sau đó, bạn nên thực hiện một số động tác thể dục nhẹ nhàng để luân chuyển máu và sạc năng lượng cho cơ thể. Trong 1 tiếng đồng hồ sau khi thức dậy, bạn nên ra ngoài để hít thở không khí và tối ưu hóa đồng hồ sinh học của cơ thể.

Ăn sáng:

Tiếp đó, hãy bắt đầu 12 tiếng ăn uống trong vòng 2 tiếng sau khi thức giấc bằng một chế độ ăn cân bằng gồm đầy đủ protein, hoa quả, rau củ và chất béo có lợi.

Hãy đặt mục tiêu ăn phần lớn lượng calo trong một ngày sớm và sau đó chỉ nên ăn một bữa nhỏ để khép lại khoảng thời gian ăn uống vào ban ngày. Tốt nhất là bạn nên dừng tiêu thụ đồ ăn khoảng vài tiếng trước khi đi ngủ để đảm bảo việc tiêu hóa được thuận tiện.

“Tốt nhất là bạn nên dừng tiêu thụ đồ ăn khoảng vài tiếng trước khi đi ngủ để đảm bảo việc tiêu hóa được thuận tiện.”

Khép lại khoảng thời gian ăn uống:

Trong khoảng thời gian nhịn ăn, thường bắt đầu vào buổi tối, bạn chỉ nên uống nước và trà thảo mộc để cung cấp đủ nước cho cơ thể. Trong khoảng thời gian này, bạn nên ưu tiên những hoạt động nhẹ nhàng và thư thái để thúc đẩy giấc ngủ như viết nhật ký, đọc một vài quyển sách hay các bài tập thở.

Các khía cạnh khác của chế độ ăn circadian bao gồm hạn chế sử dụng công nghệ, đặc biệt vào buổi tối. Hãy tắt toàn bộ thiết bị thông minh và hạn chế tiếp xúc với ánh sáng 1 tiếng trước khi đi ngủ để tránh ảnh hưởng tới thói quen ngủ. 

Cuối cùng, hãy đảm bảo không gian ngủ của bạn thật thoải mái, mát mẻ và đủ tối cũng như cố gắng duy trì thói quen ngủ đúng giờ.

3. Những thứ cần cân nhắc về chế độ ăn circadian

Ban đầu, nhiều người có thể cảm thấy đói trong quãng thời gian nhịn ăn, đặc biệt là với những người có thói quen ăn đêm hay có vấn đề về kiểm soát lượng đường trong máu. Tuy nhiên, những vấn đề trên có thể bị hạn chế nếu bạn nhịn ăn từ từ và tăng thời gian nhịn ăn khi bạn cảm thấy quen dần với nó.

Nhiều người có những quan điểm không chính xác về đồ ăn và đã đến lúc thay đổi chúng. Lấy ví dụ, hãy hạn chế phân loại thực phẩm thành thực phẩm “tốt” và “hại” cũng như “ăn sáng” với “ăn nhẹ”. Hãy thử nhiều loại thực phẩm hơn, ví dụ như ăn gà và salad cho bữa sáng hay một bát súp đậu lăng thịnh soạn,

Ăn theo chế độ circadian đồng nghĩa với việc lắng nghe nhu cầu của cơ thể bạn. Việc này có khá nhiều thách thức nếu bạn thường xuyên ăn các đồ ăn không lành mạnh hay chưa bao giờ thử nhịn ăn. Hãy tìm kiếm những sự hỗ trợ và bắt đầu một cách từ từ. Nếu bạn có những vấn đề nghiêm trọng về sức khỏe hoặc không biết bắt đầu từ đâu, hãy cân nhắc nói chuyện với những chuyên gia về sức khỏe và dinh dưỡng.

Mỗi bước tiến triển tuy nhỏ bé nhưng đều thể hiện cho nỗ lực của bản thân bạn. Vì vậy, hãy cố gắng cải thiện thói quen sinh hoạt vì chúng có ảnh hưởng lớn đến đồng hồ sinh học của cơ thể hay nói cách khác, ảnh hưởng lớn tới sức khỏe tổng thể của bạn. 

Cảm ơn bạn đã dành thời gian để đọc hết bài viết này. Hãy để lại bình luận, thắc mắc hay một vài dòng cảm nhận, mình sẽ rất vui được đón nhận ý kiến và chia sẻ cùng mọi người, rút kinh nghiệm cho các bài viết sau hay hơn, chất lượng hơn.

Đừng quên follow instagram, youtube, fanpage ngockhanhday,

Love you, Ngọc Khánh.

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