Shulou(Shulou.com)06/03 Report--

Blooming in spring and changing seasons, it's time to expose and nourish the figure of the Spring Festival. Tragically, the epidemic has extended many people's long holidays for a whole month. It is said that in addition to mask disinfectant, cooking utensils, ovens and bread powder are the best sellers for e-commerce during the holidays.

The combination of a packed refrigerator, exercise space that starts in the bedroom and ends in the kitchen, and an unmandated schedule, are like a large-scale healthy survival experiment that tests everyone's ability to stay away from obesity and stay in shape under harsh conditions.

You can see a lot of experimental results from the moments. Some people strictly control their diet, go on a diet to lose weight, others work hard to keep fit, cloud fitness, and more often insist on clocking in and drying delicious food, which can ooze calories full of energy across the screen. Although there are no strict statistics, we can boldly guess that the "black swan" of the epidemic has turned many people into "fat swans".

You might say, "shut up and spread your legs." eat less and exercise more. It's easy to lose weight. However, judging from the experience around us, very few people can really do it, even if it can be done in a short time, once it returns to normal or interrupted, the body will soon return to its original state.

How easy it is to get fat, how difficult it is to lose weight.

Because there are so many reasons for being obese, only one factor can make you gain weight, and if you want to lose weight, you have to consider almost all the factors, not to mention that we have to beat the two rigid elements of instinct and age.

Just understanding the causes of obesity does not make us lose weight, but if we do not understand, we will certainly go a long way to lose weight.

Recently, an article published in the scientific journal Nutrients revealed that a factor closely related to obesity is "dietary jet lag" (eating jet lag), which means that irregular eating time increases the risk of obesity.

So, what is the important value of this new knowledge point to us?

Mom may be right to say that eating on time

"Dietary jet lag", in fact, is not difficult to understand, that is, on weekends or holidays, people do not eat regularly according to the original normal eating time, but eat irregularly, which will increase the risk of obesity. Our most intuitive experience is the lifestyle of skipping breakfast, making do with lunch and having a big dinner in the evening.

See here, many people may be dismissive. Isn't this experience a "common sense"? But the difference between empirical common sense and scientific research is that there is no data to support this causal relationship.

Researchers at the University of Barcelona in Spain regard this common sense as research. They chose a total of 1106 young people aged between 18 and 22 in Spain and Mexico. The amount and time of eating were strictly controlled in the experiment, and the relationship between body mass index and eating time was analyzed by comparing their eating time at different times on weekends.

First of all, the diversity of population samples ensures that the experiment is not affected by race, gender and genetic differences. Secondly, age is an important variable affecting obesity, and people of almost the same age are selected to ensure the same metabolic level. Finally, the only different variable was that the subjects were divided into different groups and ate at different times on weekends, compared with the regular breakfast, lunch and dinner.

The results show that changing the weekend meal time is different from the usual meal time, it does increase the risk of obesity. In addition, the researchers measured the dietary jet lag that had the greatest impact on BMI-3.5h. People with 3.5h jet lag had a 1.3-fold increase in BMI.

This conclusion really confirms the clich é that mothers often say, "go to bed early and get up early, eat on time." 3.5 hours of dietary jet lag is also empirically verified. Generally speaking, we have breakfast at eight o'clock, lunch around 12:00 and dinner around seven o'clock in the evening. So late for 3.5 hours, the first meal is almost noon, and then three or four o'clock in the afternoon to make up a snack time, to midnight, eat barbecue, beer, crayfish, start the feast of the day, the worst is a meal of instant noodles, Marinated Egg, ham sausage. This is indeed the painful understanding of how many people "feel good in the mouth for a moment and have a fat belly".

But then again, we all have common sense, so is it necessary to reinvent the "wheel" and create this "jet lag"?

Know why: how does "jet lag" appear?

The great philosopher of Socrates said, "if you know but don't do it, you still don't really know."

Experience is important, but only by raising experience to a theoretical concept can we better understand the deep causal relationship behind experience and give us the motivation to act.

The existence of dietary jet lag comes from the fact that the body has different ways to deal with the energy intake at different times of the day. This difference has something to do with the biological clock of our body. The biological clock allows our bodies to better organize and metabolize the energy intake during the day, while at night, the biological clock prepares our bodies to fast for sleep.

By eating food regularly, the circadian rhythm of the biological clock ensures that the body absorbs nutrients in accordance with the normal metabolic rhythm, and when the diet is abnormal due to a change in the schedule, nutrients will have more effect on the molecular mechanism of the peripheral biological clock, thus affecting the metabolic function of the human body. Generally speaking, these foods will be stored by the human body in the form of fat.

Why is the biological clock so powerful? First of all, most of the physiological activities of mammals show a 24-hour circadian rhythm, which is naturally affected by the time of our earth's rotation, thus forming the biological clock mechanism.

Human beings, of course, like most mammals, their biological clocks are divided into central and peripheral clocks. The central biological clock is located in the SCN of the hypothalamus. After being stimulated by light, the central biological clock is transmitted to the peripheral tissue through humoral and neuroendocrine pathways to coordinate the peripheral biological clock. Usually the operation of the two is synchronized, that is, the regular rhythm of "three meals a day". But changes in eating time will cause the body to reset the peripheral clock so that it is decoupled from the central clock.

What does that mean? Studies have shown that 81.7% of human protein-coding genes have this circadian expression, and these genes play a key role in energy metabolism. Therefore, energy metabolism and biological clock are closely related. The coordinated operation of the two can ensure the long-term health of the body. On the contrary, the dysfunction of the biological clock will cause a series of metabolic disorders.

The decoupling of the peripheral biological clock from the central biological clock means the dysfunction of the biological clock. A large number of clinical epidemiological investigations have shown that biological clock disturbance can lead to a variety of diseases, including metabolic diseases. Obviously, obesity is just one manifestation of this metabolic disorder.

Even if we don't know these deep scientific principles, we actually know that late-night gluttony can have a bad effect on the body. But even at the risk of obesity, why can't many people keep their mouths shut?

Keep your mouth shut. It's the strong survival instinct that you have to overcome.

The human body, in fact, is also like a game machine, we always make a difficult swing between short-term and long-term gains.

For humans and other mammals, periodic changes in light and eating are key factors that drive the biological clock. Light is more likely to affect our sleep mechanism, which is the principle of "work at sunrise and rest at sunset". For human beings, eating is actually a more important and weighted survival factor than sleep.

After all, it is only a hundred years since mankind got rid of famine, and it has been less than half a century since our country got rid of food shortages. Lack of nutrients has been the norm for human beings for tens of thousands of years, while sleep is more like a sufficient resource for us to temporarily get rid of hunger and restore our energy.

Scarcity brings two mechanisms: one is that when food is abundant, we eat as much food as possible and store it quickly; the other is that when food is scarce, we can starve. During the day, we can allocate energy as reasonably as possible, find food, avoid danger at night, and have plenty of rest to replenish our strength.

That is, the human body will instinctively over-grab more energy in the face of short-term benefits. Even now, we have almost no worries about survival. Now, we are faced with a variety of delicately processed foods rich in fat, sugar and calories, which are almost readily available, together with the day and night brought about by power technology. we basically have a lifestyle of turning on the lights and eating at any time. However, our biological clock remains the same as it was thousands of years ago.

Dietary jet lag reveals this problem in our way of life. Those energy intake outside regular meals, especially late at night, are more likely to become fat and lead to obesity, which will eventually lead to other metabolic diseases that more seriously affect our health.

At this point, we may really understand that obesity is an incomparably complex biological process, involving internal factors such as genes, age, body metabolism, intestinal biota and certain diseases, as well as our exercise and eating habits. External factors such as the type and quantity of food and the timing of eating revealed by dietary jet lag.

Then, for people who are determined to lose weight, losing weight is no longer a simple short-term behavior of "keep your mouth shut and spread your legs". Of course, a rapid diet and a lot of physical exertion in the short term may indeed lead to rapid weight loss. However, it has been proved that over a longer period of time, the weight lost as a result of dieting will always bounce back because of the cessation of dieting, so if you want to keep dieting, you are more likely to go to the other extreme. And a large number of exercise after reaching a certain level will no longer help to lose weight, of course, as long as there is no sports injury, it must be a beneficial thing for the body.

We should take a long view, which may be the most rational way for us to deal with the great cause of weight loss. We can change the perspective of losing weight to maintaining the balance of the body, instead of paying attention to the gain or loss of body weight in the short term, and pay more attention to the optimization of exercise and eating habits and the balance of various physical indicators.

The most practical action is for us to replace the invalid goal of "don't lose 20 jin or change your avatar" and replace it with a quantifiable list of life plans. One of the important options is to overcome your "jet lag".

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