{"id":8824,"date":"2023-11-15T09:40:47","date_gmt":"2023-11-15T06:40:47","guid":{"rendered":"https:\/\/urbancare.clinic\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy\/"},"modified":"2023-11-15T09:40:47","modified_gmt":"2023-11-15T06:40:47","slug":"kufunga-mara-kwa-mara-dirisha-la-kula-kwa-saa-10-kunaweza-kupunguza-njaa-kuboresha-hali-na-nishati","status":"publish","type":"post","link":"https:\/\/urbancare.clinic\/sw\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy\/","title":{"rendered":"Kufunga kwa Muda: Dirisha la Kula la Saa 10 linaweza Kupunguza Njaa, Kuboresha Hali na Nishati."},"content":{"rendered":"
<\/div>\n

Kufunga mara kwa mara, mtindo maarufu wa ulaji unaopendekezwa na wengi kwa ajili ya kupunguza uzito na manufaa mengine ya kiafya, imekuwa lengo la jaribio kubwa la hivi majuzi.<\/p>\n

Watafiti kutoka Chuo cha King's College London waligundua kuwa kuzuia kula kwa dirisha la saa 10 wakati wa mchana hupunguza njaa na kuboresha hisia na nishati. The matokeo<\/a> ya kesi hiyo iliwasilishwa katika Mkutano wa Lishe wa Ulaya huko Belgrade.<\/p>\n

Kufunga kwa vipindi kunahusisha kubadilishana<\/a> vipindi vya kufunga na kula, ambavyo vinaweza kufanywa kwa njia nyingi. Njia moja maarufu ni ulaji wa muda (16\/8 au 14\/10), ambapo ulaji wa kila siku wa chakula ni mdogo kwa dirisha fulani la wakati, na kufunga katika saa zilizobaki. Njia ya 16\/8 ni wakati mtu anafunga kwa saa 16 na kula wakati wa dirisha la saa 8, wakati njia ya 14\/10 ni wakati mtu anafunga kwa saa 14 na kula wakati wa dirisha la saa 10. Njia nyingine ni kufunga kwa siku mbadala, kufunga mara mbili kwa wiki na kufunga kwa saa 24 mara moja kwa wiki.<\/p>\n

Watafiti walifanya jaribio hilo kwa washiriki 37,545 wanaotumia programu ya afya ya ZOE. Wakati wa jaribio la wiki tatu, washiriki waliulizwa kula kawaida kwa wiki ya kwanza, na kisha kupunguza kula kwa dirisha la saa 10 katika wiki mbili zijazo.<\/p>\n

Baada ya kipindi cha majaribio, washiriki 36,231 walichagua wiki za ziada. Kati ya jumla ya washiriki, watumiaji 27,371 waliainishwa kama wanaohusika sana na 78% kati yao walikuwa wanawake.<\/p>\n

Watafiti waliona faida kubwa zaidi kwa wale ambao walikuwa na dirisha la kula kwa muda mrefu hata kabla ya jaribio.<\/p>\n

"Huu ni utafiti mkubwa zaidi nje ya kliniki iliyodhibitiwa sana kuonyesha kuwa kufunga mara kwa mara kunaweza kuboresha afya yako katika mazingira ya ulimwengu halisi. Kinachofurahisha sana ni kwamba matokeo yanaonyesha kuwa sio lazima uwe na vizuizi sana ili kuona matokeo chanya: dirisha la kula la saa kumi, ambalo liliweza kudhibitiwa kwa watu wengi, na hali iliyoboreshwa, viwango vya nishati, na njaa," Dk. Sarah Berry, mwandishi wa utafiti, alisema katika taarifa ya habari.<\/p>\n

Watu ambao walikuwa sawa na dirisha lao la kula walikuwa na faida kubwa, ikilinganishwa na wale ambao walibadilisha kila siku.<\/p>\n

"Tuligundua kwa mara ya kwanza kwamba wale ambao walifanya mazoezi ya kula kwa muda lakini hawakuwa sawa siku hadi siku, hawakuwa na athari nzuri za afya kama wale ambao walijitolea kila siku," Berry alisema.<\/p>\n

"Utafiti huu unaongeza ushahidi unaoongezeka unaoonyesha umuhimu wa jinsi unavyokula. Madhara ya kiafya ya chakula sio tu kile unachokula lakini wakati ambao unachagua kutumia milo yako, na dirisha la kula ni tabia muhimu ya lishe ambayo inaweza kuwa na faida kwa afya. Matokeo yanaonyesha kuwa hatuhitaji kula kila wakati. Watu wengi watahisi kushiba na hata kupoteza uzito ikiwa watazuia chakula chao kwa dirisha la saa kumi," Kate Bermingham, mtafiti mwingine alisema.<\/p>\n

Chanzo cha matibabu cha kila siku<\/a><\/p>\n

","protected":false},"excerpt":{"rendered":"

<\/div>\n

Kufunga mara kwa mara, mtindo maarufu wa ulaji unaopendekezwa na wengi kwa ajili ya kupunguza uzito na manufaa mengine ya kiafya, imekuwa lengo la jaribio kubwa la hivi majuzi.<\/p>\n

Watafiti kutoka Chuo cha King's College London waligundua kuwa kuzuia kula kwa dirisha la saa 10 wakati wa mchana hupunguza njaa na kuboresha hisia na nishati. The matokeo<\/a> ya kesi hiyo iliwasilishwa katika Mkutano wa Lishe wa Ulaya huko Belgrade.<\/p>\n

Kufunga kwa vipindi kunahusisha kubadilishana<\/a> vipindi vya kufunga na kula, ambavyo vinaweza kufanywa kwa njia nyingi. Njia moja maarufu ni ulaji wa muda (16\/8 au 14\/10), ambapo ulaji wa kila siku wa chakula ni mdogo kwa dirisha fulani la wakati, na kufunga katika saa zilizobaki. Njia ya 16\/8 ni wakati mtu anafunga kwa saa 16 na kula wakati wa dirisha la saa 8, wakati njia ya 14\/10 ni wakati mtu anafunga kwa saa 14 na kula wakati wa dirisha la saa 10. Njia nyingine ni kufunga kwa siku mbadala, kufunga mara mbili kwa wiki na kufunga kwa saa 24 mara moja kwa wiki.<\/p>\n

Watafiti walifanya jaribio hilo kwa washiriki 37,545 wanaotumia programu ya afya ya ZOE. Wakati wa jaribio la wiki tatu, washiriki waliulizwa kula kawaida kwa wiki ya kwanza, na kisha kupunguza kula kwa dirisha la saa 10 katika wiki mbili zijazo.<\/p>\n

Baada ya kipindi cha majaribio, washiriki 36,231 walichagua wiki za ziada. Kati ya jumla ya washiriki, watumiaji 27,371 waliainishwa kama wanaohusika sana na 78% kati yao walikuwa wanawake.<\/p>\n

Watafiti waliona faida kubwa zaidi kwa wale ambao walikuwa na dirisha la kula kwa muda mrefu hata kabla ya jaribio.<\/p>\n

"Huu ni utafiti mkubwa zaidi nje ya kliniki iliyodhibitiwa sana kuonyesha kuwa kufunga mara kwa mara kunaweza kuboresha afya yako katika mazingira ya ulimwengu halisi. Kinachofurahisha sana ni kwamba matokeo yanaonyesha kuwa sio lazima uwe na vizuizi sana ili kuona matokeo chanya: dirisha la kula la saa kumi, ambalo liliweza kudhibitiwa kwa watu wengi, na hali iliyoboreshwa, viwango vya nishati, na njaa," Dk. Sarah Berry, mwandishi wa utafiti, alisema katika taarifa ya habari.<\/p>\n

Watu ambao walikuwa sawa na dirisha lao la kula walikuwa na faida kubwa, ikilinganishwa na wale ambao walibadilisha kila siku.<\/p>\n

"Tuligundua kwa mara ya kwanza kwamba wale ambao walifanya mazoezi ya kula kwa muda lakini hawakuwa sawa siku hadi siku, hawakuwa na athari nzuri za afya kama wale ambao walijitolea kila siku," Berry alisema.<\/p>\n

"Utafiti huu unaongeza ushahidi unaoongezeka unaoonyesha umuhimu wa jinsi unavyokula. Madhara ya kiafya ya chakula sio tu kile unachokula lakini wakati ambao unachagua kutumia milo yako, na dirisha la kula ni tabia muhimu ya lishe ambayo inaweza kuwa na faida kwa afya. Matokeo yanaonyesha kuwa hatuhitaji kula kila wakati. Watu wengi watahisi kushiba na hata kupoteza uzito ikiwa watazuia chakula chao kwa dirisha la saa kumi," Kate Bermingham, mtafiti mwingine alisema.<\/p>","protected":false},"author":2,"featured_media":8825,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":{"page_builder":"","fifu_image_url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy.jpg","fifu_image_alt":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-8824","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nIntermittent Fasting: A 10-Hour Eating Window May Reduce Hunger, Improve Mood And Energy - Urban Care Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/urbancare.clinic\/sw\/kufunga-mara-kwa-mara-dirisha-la-kula-kwa-saa-10-kunaweza-kupunguza-njaa-kuboresha-hali-na-nishati\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting: A 10-Hour Eating Window May Reduce Hunger, Improve Mood And Energy - Urban Care Clinic\" \/>\n<meta property=\"og:description\" content=\"Intermittent fasting, a widely popular eating pattern advocated by many for weight loss and other health benefits, has been the focus of a recent large-scale trial.Researchers from King's College London found that restricting eating to a 10-hour window during the day reduces hunger and improves mood and energy. The results of the trial were presented at the European Nutrition Conference in Belgrade.Intermittent fasting involves alternating periods of fasting and eating, which can be done in many ways. One popular method is time-restricted eating (16\/8 or 14\/10), wherein daily intake of food is limited for a certain window of time, and fasting during the remaining hours. The 16\/8 method is when a person fasts for 16 hours and eats during an 8-hour window, while the 14\/10 method is when a person fasts for 14 hours and eats during a 10-hour window. Other methods are alternate-day fasting, twice-a-week fasting and 24-hour fasting once a week.Researchers conducted the trial on 37,545 participants who use a ZOE health app. During the three-week trial, the participants were asked to eat normally for the first week, and then limit eating to a 10-hour window in the next two weeks.After the trial period, 36,231 participants opted for additional weeks. Of the total participants, 27,371 users were classified as highly engaged and 78% of them were female.The researchers observed greater benefits in those who had a longer eating window even before the trial."This is the largest study outside of a tightly controlled clinic to show that intermittent fasting can improve your health in a real-world setting. What's really exciting is that the findings show that you don't have to be very restrictive to see positive results: a ten-hour eating window, which was manageable for most people, and improved mood, energy levels, and hunger," Dr. Sarah Berry, a study author, said in a news release.People who were consistent with their eating window had greater benefits, compared to those who changed them daily."We found for the first time that those who practiced time-restricted eating but were not consistent day to day, did not have the same positive health effects as those who were dedicated every day," Berry said."This study adds to the growing body of evidence showing the importance of how you eat. The health impact of food is not just what you eat but the time at which you choose to consume your meals, and the eating window is an important dietary behavior that can be beneficial for health. Findings show that we don't need to be eating all the time. Many people will feel satiated and even lose weight if they restrict their food to a ten-hour window," Kate Bermingham, another researcher said.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/urbancare.clinic\/sw\/kufunga-mara-kwa-mara-dirisha-la-kula-kwa-saa-10-kunaweza-kupunguza-njaa-kuboresha-hali-na-nishati\/\" \/>\n<meta property=\"og:site_name\" content=\"Urban Care Clinic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/urbancarezanzibar\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-15T06:40:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Urban Care Clinic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Urban Care Clinic\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"dakika 2\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy\\\/\"},\"author\":{\"name\":\"Urban Care Clinic\",\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/#\\\/schema\\\/person\\\/a304a61bcf298680ee41e2e9ae193930\"},\"headline\":\"Intermittent Fasting: A 10-Hour Eating Window May Reduce Hunger, Improve Mood And Energy\",\"datePublished\":\"2023-11-15T06:40:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy\\\/\"},\"wordCount\":464,\"publisher\":{\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/urbancare.clinic\\\/wp-content\\\/uploads\\\/2023\\\/11\\\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy.jpg\",\"articleSection\":[\"Medical Daily\"],\"inLanguage\":\"sw\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy\\\/\",\"url\":\"https:\\\/\\\/urbancare.clinic\\\/intermittent-fasting-a-10-hour-eating-window-may-reduce-hunger-improve-mood-and-energy\\\/\",\"name\":\"Intermittent Fasting: A 10-Hour Eating Window May Reduce Hunger, Improve Mood And Energy - 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Kliniki ya Huduma ya Mjini","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/urbancare.clinic\/sw\/kufunga-mara-kwa-mara-dirisha-la-kula-kwa-saa-10-kunaweza-kupunguza-njaa-kuboresha-hali-na-nishati\/","og_locale":"en_US","og_type":"article","og_title":"Intermittent Fasting: A 10-Hour Eating Window May Reduce Hunger, Improve Mood And Energy - Urban Care Clinic","og_description":"Intermittent fasting, a widely popular eating pattern advocated by many for weight loss and other health benefits, has been the focus of a recent large-scale trial.Researchers from King's College London found that restricting eating to a 10-hour window during the day reduces hunger and improves mood and energy. The results of the trial were presented at the European Nutrition Conference in Belgrade.Intermittent fasting involves alternating periods of fasting and eating, which can be done in many ways. One popular method is time-restricted eating (16\/8 or 14\/10), wherein daily intake of food is limited for a certain window of time, and fasting during the remaining hours. The 16\/8 method is when a person fasts for 16 hours and eats during an 8-hour window, while the 14\/10 method is when a person fasts for 14 hours and eats during a 10-hour window. Other methods are alternate-day fasting, twice-a-week fasting and 24-hour fasting once a week.Researchers conducted the trial on 37,545 participants who use a ZOE health app. During the three-week trial, the participants were asked to eat normally for the first week, and then limit eating to a 10-hour window in the next two weeks.After the trial period, 36,231 participants opted for additional weeks. Of the total participants, 27,371 users were classified as highly engaged and 78% of them were female.The researchers observed greater benefits in those who had a longer eating window even before the trial.\"This is the largest study outside of a tightly controlled clinic to show that intermittent fasting can improve your health in a real-world setting. What's really exciting is that the findings show that you don't have to be very restrictive to see positive results: a ten-hour eating window, which was manageable for most people, and improved mood, energy levels, and hunger,\" Dr. Sarah Berry, a study author, said in a news release.People who were consistent with their eating window had greater benefits, compared to those who changed them daily.\"We found for the first time that those who practiced time-restricted eating but were not consistent day to day, did not have the same positive health effects as those who were dedicated every day,\" Berry said.\"This study adds to the growing body of evidence showing the importance of how you eat. The health impact of food is not just what you eat but the time at which you choose to consume your meals, and the eating window is an important dietary behavior that can be beneficial for health. Findings show that we don't need to be eating all the time. 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