आरोग्य दस्तक : ( ३)नींद को भी विच्छिन्न कर सकता है धूम्रपान

आरोग्य दस्तक 

(१)  साइंसदानों को प्याज  में एक ऐसा पेप्टाइड मिला  है जो केल्शियम ज़ज्बी को आसान बनाता है। ऑस्टिओपोरोसिस (अस्थिक्षय ) से ग्रस्त लोगों को  फायदा पहुंचाता है। 

( २)क्या आपके चेहरे पे कील मुंहासे यकायक बढ़ने लगें हैं ?यह आपके अतिशय दवाबग्रस्त (निरंतर स्ट्रेस में रहने) का नतीज़ा हो सकता है। 

( ३)नींद को भी विच्छिन्न  कर सकता है धूम्रपान 

A new study suggests that smoking disrupts the circadian clock function in both the lungs and and the brain ,meaning it ruins productive sleep ,leading to cognitive dysfunction ,mood disorders ,depression and anxiety. 

(४)यदि किसी खाद्य के प्रत्येक १०० ग्राम में १२० मिलीग्राम से कम नमक है  तो उसे low salt कहा जाएगा ,लेकिन सौ ग्राम खादय में यदि ५०० मिलीग्राम या उससे भी ज्यादा नमक है तब उसे हाई साल्ट कहा जाएगा। 

(५ ) वे धावक जो दौड़ लगाने से पहले वार्म अप एक्सरसाइज़ करते हैं दौड़ते वक्त ५ % कम केलोरी बर्न करते हैं बरक्स उन धावकों के जो ऐसा नहीं करते हैं। 

(६)यदि आप चाहते हैं कि आप जो कार्बोहाइड्रेट्स  से सने खाद्य खाते हैं वे चर्बी में तब्दील न हों तब इन खादयों का बहुलांश आप नास्ते में ही ले लीजिये लंच ,टिफिन ,डिनर आदि में इनकी मात्रा कमतर करते जाइये। ऐसा करने पर कार्बोहाइड्रेट्स को ठिकाने लगाने में दिन भर का वक्त मिलेगा।  


 If you’re looking for a way to stop the carbs you’re eating from turning into fat, try this small diet change: Eat most of your carbs early in the day and reduce them as the day goes on. Try to end your day with more protein. This will better your chance of burning off carbs during your day so they don’t transform into fat.

(७) Slow Eating Might Help Curb Calories

 As people look for fresh strategies to cut back on calories and shed pounds, a new study suggests that simply eating more slowly can significantly reduce how much people eat in a single sitting.

The study involved a small group of both normal-weight and obese or overweight participants. All were given an opportunity to eat a meal under relaxed, slow-speed conditions, and then in a time-constrained, fast-speed environment.

The catch: Although all participants consumed less when eating slowly and all said they felt less hungry after eating a slow meal compared to a fast meal, only people who were considered normal weight actually reduced their calorie intake significantly when eating more slowly.

“One possible reason [for the calorie drop seen] may be that slower eating allows people to better sense their feelings of hunger and fullness,” said study author Meena Shah, a professor in the department of kinesiology at Texas Christian University, in Fort Worth.

Slow eating also seemed to increase water intake and stomach swelling, Shah said, while also affecting the biological process that determines how much food people consume.

The study was published online Jan. 2 in the Journal of the Academy of Nutrition and Dietetics.

Although just less than 15 percent of Americans were obese in the early 1970s, that figure increased to nearly 36 percent by 2010, the researchers said.

To explore a potential connection between slow eating and reduced caloric intake, the team focused on 35 normal-weight men and women and 35 overweight or obese men and women.

During a two-day study period, all were asked to consume the exact same meals under two conditions. The “slow” meal was spread over an average of 22 minutes per meal, involving small bites and deliberate chewing without concern for time. The “fast” meal involved large bites and quick chewing, under the notion that time was of the essence. The average fast-meal time was about nine minutes.

The result: Normal-weight participants were found to consume 88 fewer calories when eating slowly, a decrease deemed “significant.” By contrast, the obese/overweight group saw only a 58-calorie reduction during the slow-eating session, which was not considered significant.

The researchers said the obese/overweight group actually consumed less food overall during both the slow- and fast-eating sessions than the normal-weight group. That finding might explain the smaller calorie drop during the first group’s slow-eating trial, they said.

Some self-consciousness among the participants might also have affected eating patterns, leading them to consume food in a manner that differed from a private, real-world setting. “There is always the possibility that people will eat differently when they are being observed,” Shah said.

Both groups ate less when eating slowly, however, and a notable spike in water intake during the slow-eating test might be a major reason why. When eating slowly, water intake increased by 27 percent among the normal-weight group, and by 33 percent among the overweight/obese group.

Susan Roberts, a senior scientist with the U.S. Department of Agriculture, suggested that the study suffers from a number of analytic flaws.

“First of all, slow eating reduces [calorie] intake by 10 percent in the normal-weight folk and 8 percent in the obese ones,” said Roberts, who works at the nutrition research center at Tufts University in Medford, Mass. “The 10 percent is [deemed] statistically significant, whereas the 8 percent is not. However, there is no significant difference between 8 percent and 10 percent, meaning … there is no difference in the effect of eating speed on [calorie] intake according to whether you are obese or lean.”

“More importantly,” she added, “the obese individuals in the study substantially under-ate during the measurements, which calls into question whether the results are meaningful and repeatable.”

Lona Sandon, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas, said the study did not control for a number of factors that could have influenced the findings. That makes it impossible to conclude that there is any direct cause and effect between slower eating and lower food consumption, she said.

“However, there are other theories and camps of research that support the theory that we consume less when we eat more slowly,” said Sandon, a registered dietitian. “Taking time to enjoy and be more mindful of the food we are eating is associated with eating less.”

“[But] it may be a better strategy for preventing weight gain, as opposed to treating overweight and obesity,” Sandon said.