If you paraphrase the famous phrase of Nikolai Vasilyevich Gogol, it will turn out: “There are two troubles in the world - obesity and dementia”.

According to the forecasts of the World Health Organization, by 2025, almost 50% of the world's inhabitants will suffer from excess weight, and the number of people with dementia will exceed 100 million.. Human. A disappointing picture! Against the backdrop of such prospects, the discovery of the Japanese scientist Yoshinori Ohsumi, for which he was awarded the Nobel Prize in 2016, cannot be overestimated, according to the online edition for girls and women from 14 to 35 years old Pannochka. net But the research of the Japanese biologist was preceded by the equally talented work of the Belgian scientist Christian de Duva, who back in 1974 discovered the cells responsible for the processing of waste substances.

47 years ago, no one linked together the found lysosomes and the processes of body rejuvenation.

And only autophagy, discovered by Yoshinori Ohsumi, gave an understanding of the mechanism of cell self-rejuvenation, and the whole world started talking about the “nutrition window”, as a way to combat obesity, senile dementia, diabetes, oncopathologies, as an opportunity to slow down the aging of the body..

What is autophagy.

In the course of his studies with yeast cells, and later with mice, Yoshinori Ohsumi came to the conclusion that being “on a starvation diet”, the cell begins to digest itself.. Moreover, it is very selective, destroying only damaged structures, thereby not only replenishing the deficiency of nutrients, but also rejuvenating. And the longer the fast, the more active the process.

Quite naturally, such an important discovery gave impetus to further study of the process of autophagy.. Moreover, the human body, although much more complex, still has the ability to form new cells by utilizing spent, damaged particles, bacteria and viruses..

He himself extracts from the “garbage” the amino acids necessary for tissue regeneration.. And this process is activated when we starve or replace animal proteins with vegetable ones..

What is a "

So, based on the discovery of Yoshinori Ohsumi, the concept of “nutrition window” (the interval between the first and last meals) was introduced, which opens an hour after breakfast and closes during dinner..

And subsequent scientific research convincingly proved that its reduction from the usual for many, 12 to 8 hours, has a beneficial effect not only on the figure.

In particular, studies by scientists from the Salk Institute in San Diego have confirmed that a narrower eating window helps increase mental and physical activity, improve sleep and normalize blood pressure..

The studies were carried out on 4 groups of volunteers who received food of the same volume and calorie content daily, but consumed it at different nutrition windows: 12, 8, 6 and 4 hours.

The best results of the work of all organs and systems were recorded in the group of those who adhered to the narrowest window.

And there is a scientific explanation for this: all processes in the body are directly dependent on circadian rhythms: the time of production of cortisol and melatonin.

Cortisol is a " Melatonin is an “owl” and its task is to put us to sleep, slow down all internal processes in order to activate the regeneration of body cells at their expense..

And the wider the “open” food window, the more internal biological rhythms get off.. We sleep when the brain should be actively working, and we are awake, gobbling up goodies, when it is high time to go to bed and give the body a break. Thus, with leaps and bounds, we rush along the road to premature aging..

I agree, it is impossible to abruptly “close” the window from 12 to 8 or 6. Because cortisol has another spike at 7 p.m.. It is at this time that we begin to experience a sharp feeling of hunger..

Nutritionists recommend gradually replacing the evening meal with low-calorie vegetables and fruits to allow the body to get used to it.. Over time, the feeling of hunger will dull, and soon it will disappear completely..

Then you need to start gradually narrowing the food window..

Moreover, without reducing the caloric content of the diet. Just following the recommendation that breakfast should be the heaviest, and during the day do not forget to drink more warm herbal infusions, green tea and drinking water..

The ideal “food window” looks like this:.

• hearty breakfast at 8 am;

• slightly less substantial lunch and dinner - at 12 noon and 4 pm.

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