Chrononutrition Part 2.
Did you know that your body absorbs and utilizes nutrients at different times?
Take advantage of your body clock and replenish your nutrients!
☆Chrononutrition ~Part 2~☆
◆Effectively supplement missing nutrients from the concept of chrononutrition!
◆Diet and clock genes
[Recipes recommended by Sundrug nutritionists and registered dietitians]
◆ Yukhoe style natto fillet
◆Brown rice soup
Let's effectively supplement the missing nutrients from the idea of chrononutrition!
Last time I talked about the basics of chrononutrition ( ⇒Chrononutrition ~ Part 1~ ) , but this time I will talk about the time of eating and how to effectively incorporate nutrients from a chrononutritional perspective.
The body uses nutrients efficiently, so there are different times when nutrients are most easily used and absorbed.
When is the best time to get the nutrients you need?
★Morning
・Protein : Suppresses rapid rise in blood sugar.
・Steel : It is said that usage increases in the morning.
・Fat-soluble substances such as lycopene and DHA : This is the time when bile, which improves the absorption of fat-soluble substances, accumulates the most, making them easier to absorb into the intestines.
・Caffeine : Taking it at night throws off your body clock, so it's best to take it in the morning. It is also said that taking it in the morning has an anti-obesity effect.
★Daytime
・Vitamin B group : It is said that absorption is best between noon and around 6pm.
★Night
・Isoflavones : This ingredient is abundant in soybeans and soybean products, and is said to be absorbed better when taken at night.
The natto kinase contained in natto works to dissolve blood clots, and since blood clots are more likely to form at night, it is recommended to take natto at night.
・Calcium : It is said that absorption is the highest. If you are taking it with milk, it is better to use low-fat milk with less fat.
how is it? Many people eat natto and yogurt for breakfast! ? Depending on the nutrients you want to take in, it may be better to eat them at night.
Diet and clock genes
If you are thinking of going on a diet, let's pay attention to one of the clock genes, ``BMAL1'', a protein that works on fat synthesis!
"BMAL1" starts increasing after 7:00 pm and reaches its peak between 10:00 pm and 2:00 pm. And it is at its lowest around 2pm to 3pm.
In other words, by ingesting high-calorie nutrients (fats and carbohydrates) during times when BMAL1 is high, fat synthesis is stimulated and fat is stored.
Everyone knows that eating at night makes you fat, but this clock gene is involved.
From this, it is said that it is better to eat within 12 hours from breakfast to dinner, and if you can take in half of your daily calories by lunch, more of the nutrients you eat will be used as energy, so you will be less likely to gain weight. It is said.
for example···
Wake up at 6am and have breakfast by 8am. Ideally, dinner should be eaten no later than 8pm. However, if you find yourself having dinner late, try eating your staple food (foods high in carbohydrates) around 6pm, as shown in the diagram above, and eat dinner after returning home with vegetables and side dishes that are low in carbohydrates and fat. We recommend eating in portions .
By having a light dinner, you can smoothly reset your body clock for the next day.
*Effective exercise time*
Considering chronokinetics, it is best to exercise after meals! ?
It is easier to burn fat and energy metabolism is higher after a meal. Some people think it's better to take it before a meal, but most people think it's better to take it after a meal because walking or moving makes it easier for insulin to take in sugar into the muscles.
The recommended time is from noon to evening .
During this time, it is difficult for your body to store sugar as fat , so you can burn fat efficiently.
Time and nutrition are things we don't often think about in our daily lives.
If you try to be a little more conscious about it, maybe the discomfort you were feeling will disappear before you know it?
Please feel free to try out whatever you can.
Reference: National Agriculture and Food Research Organization Food Research Division: Chrononutrition
Reference: Changing the time you eat will make you healthier Introduction to chrononutrition Author: Akiko Furuya Supervised by: Shigenobu Shibata
