Prótacal
Lón amháin in aghaidh an lae (OMAD): cad a léiríonn an fianaise
Occasion itheacháin laethúil aonair
Cad a thacaíonn an cruthúnas
An fianaise rialaithe an-íseal ag an leibhéal seo. Tuairiscíonn staidéir ghearra glúcóis ocrais ardaithe agus marcóirí lipid athraithe i roinnt rannpháirtithe. [1]
Bualadh le riachtanais próitéine agus microrgníomhairí i suíochán amháin is deacair go fírinneach. Coitianta, go dona staidéarach, agus níl treo na marcóirí meitibileach áisiúil.
An toradh a chailltear ag daoine
Trasna na litríochta randamacha, tá prótacal ocrais ag táirgeadh caillteanas meáchain atá comhoiriúnach le srianta fuinnimh leanúnacha den mhéid céanna. Nuair a comhoireann calraí, is annamh a bhuaileann an t-arm ocrais. Tuairiscítear é seo go comhoiriúnach agus tá sé faoi chumarsáid go comhoiriúnach, mar is droch-titim é "oibríonn sé go comhoiriúnach le ithe níos lú".
Tá sé fós ina thoradh úsáideach. Do roinnt daoine, tá rialacha faoi nuair a itheann tú i bhfad níos éasca le leanúint ná rialacha faoi cé mhéad, agus is é comhoiriúnacht an rud a chinneann torthaí thar bhliain.
Prótacail eile
- 16:8 ithe le hama srianta — ithe laistigh de 8 n-uaire, ocraigh 16
- Ithe le hama srianta luath — fuinneog a aistriú go luath, e.g. 8am-4pm
- An aiste 5:2 — dhá lá dianchúraim in aghaidh na seachtaine
- Ocrais lae malartach — laethanta ithe agus ocrais nó laethanta an-íseal-calraí malartacha
- Ocrais fhada (48 uair agus níos faide) — il-lae, uisce nó iontógáil íosta
An oibríonn lón amháin in aghaidh an lae (OMAD)?
An fianaise rialaithe an-íseal ag an leibhéal seo. Tuairiscíonn staidéir ghearra glúcóis ocrais ardaithe agus marcóirí lipid athraithe i roinnt rannpháirtithe.
An bhfuil sé níos fearr ná díreach ithe níos lú?
De réir na fianaise, ní — comhoireann na torthaí nuair a comhoireann calraí. Is fearr é más éasca duit é a choinneáil, atá ina bhuntáiste fíor seachas comhoiriúnacht.
An gcaillfidh mé matán?
Cuirtear costas ar aon easnamh fuinnimh ar roinnt mais lean. Is éard atá i gceist le próitéin chuí agus traenáil frithsheasmhachta na míochainí atá le fianaise ina dhiaidh sin, agus ní bhíonn aon cheann acu sonrach do ocrais.
Cé ba chóir é a sheachaint?
Toirchis agus lachtadh, stair itheacháin neamhordacha, diaibéiteas 1, agus aon duine ar chógas a éilíonn bia nó a théann i bhfeidhm ar ghlas. Cuireann ocrais fhada riosca athchóirithe ar bharr.
Tagairtí
Gach tagairt thíos a nascann leis an taifead peer-reviewed bunaidh ar PubMed nó trí DOI. Ní rud ar bith anseo a chuireann comhairle leighis in ionad.
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Food Intake According to Clock Gene Polymorphisms: A Systematic Review Campos LT, Fonseca PF, Rocha DMUP, et al. · FASEB journal : official publication of the Federation of American Societies for Experimental Biology · 2025 · Systematic review DOIPubMed 40787788Full text
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Longer-term effects of intermittent fasting on body composition and cardiometabolic health in adults with overweight and obesity: A systematic review and meta-analysis Khalafi M, Maleki AH, Ehsanifar M, et al. · Obesity reviews : an official journal of the International Association for the Study of Obesity · 2025 · Meta-analysis DOIPubMed 39501676
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Intermittent fasting strategies and their effects on body weight and other cardiometabolic risk factors: systematic review and network meta-analysis of randomised clinical trials Semnani-Azad Z, Khan TA, Chiavaroli L, et al. · BMJ (Clinical research ed.) · 2025 · Meta-analysis DOIPubMed 40533200Full text
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The Effect of Time-Restricted Eating Combined with Exercise on Body Composition and Metabolic Health: A Systematic Review and Meta-Analysis Dai Z, Wan K, Miyashita M, et al. · Advances in nutrition (Bethesda, Md.) · 2024 · Meta-analysis DOIPubMed 38897385Full text
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Changes in energy and macronutrient intakes during Ramadan fasting: a systematic review, meta-analysis, and meta-regression Abdelrahim DN, El Herrag SE, Khaled MB, et al. · Nutrition reviews · 2024 · Meta-analysis DOIPubMed 37986623
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The effects of intermittent fasting on body composition and cardiometabolic health in adults with prediabetes or type 2 diabetes: A systematic review and meta-analysis Khalafi M, Habibi Maleki A, Symonds ME, et al. · Diabetes, obesity & metabolism · 2024 · Meta-analysis DOIPubMed 38956175
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Intermittent Fasting: Does It Affect Sports Performance? A Systematic Review Conde-Pipó J, Mora-Fernandez A, Martinez-Bebia M, et al. · Nutrients · 2024 · Systematic review DOIPubMed 38201996Full text
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A meta-analysis comparing the effectiveness of alternate day fasting, the 5:2 diet, and time-restricted eating for weight loss Elortegui Pascual P, Rolands MR, Eldridge AL, et al. · Obesity (Silver Spring, Md.) · 2023 · Meta-analysis DOIPubMed 36349432Full text
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Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials Eglseer D, Traxler M, Embacher S, et al. · Advances in nutrition (Bethesda, Md.) · 2023 · Meta-analysis DOIPubMed 37028708Full text
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The Effect of Intermittent Fasting on Appetite: A Systematic Review and Meta-Analysis Elsworth RL, Monge A, Perry R, et al. · Nutrients · 2023 · Meta-analysis DOIPubMed 37299567Full text
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Therapeutic Fasting in Reducing Chemotherapy Side Effects in Cancer Patients: A Systematic Review and Meta-Analysis Ferro Y, Maurotti S, Tarsitano MG, et al. · Nutrients · 2023 · Meta-analysis DOIPubMed 37375570Full text