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実体験でうっすら感じていたことの裏づけのデータをみてみる
体調管理で一番大事にしていることの学説を最近知る
食事の時間が不規則だと太りやすい気がするという人は多いのでは？
実はそれは気のせいではなく、時計遺伝子と深い関係があるとか。
「人間には、日中は活発に動き、日没後は休息準備に入って夜に眠るという体に備わったリズムがあります。この体内時計を動かしているのが時計遺伝子というたんぱく質。時計遺伝子には数種類あり、その中のＢＭＡL１という遺伝子には脂肪の合成を促す働きがあります。ＢＭＡL１の働きが最も弱まるのが14時ころ。だからこの時間は食べても太りにくいのです。逆に22時～深夜2時に最も活動が高まるので、このとき食べると太るのです」（日本大学薬学部教授・榛葉繁紀先生）このしくみを利用したのが、時計遺伝子ダイエット。
「食事は、朝や昼はしっかりとって、夕食は少なめにし、21時までにはすませるとやせやすくなります。夕食が遅くなる場合は、夕方に1回とり、帰宅後に軽めの食事をとる分食がおすすめ。また、時計遺伝子に合わせて、なるべく食事時間は一定にしましょう」時計遺伝子のしくみがわかったところで、成功ルールをチェック！
【成功ルール1】３食きちんととる
「時計遺伝子は25時間周期で、朝食をとると地球の自転周期の24時間にリセットされるので、朝食は抜かずにとって。朝、昼、夜の食事量を３：２：１の割合にするのがおすすめ」
【成功ルール2】食事の時間を一定にする
「時計遺伝子のリズムにそった生活をすると、ある種のたんぱく質が増えて、エネルギー代謝が上昇し、筋肉の合成も促進。だから食事時間も一定に、時計遺伝子リズムに合わせるのが◎」
【成功ルール3】夕食は21時まで遅くなる場合は分食を
「BMAL1の働きは22時～深夜２時に最も高まるので、夕食は遅くとも21時にはすませて。仕事などで遅くなる場合は、夕方に１回軽食をとり、帰宅後に軽めの夕食をとる分食に」 参照
時間栄養学って考え方が気になる
女子栄養大学香川先生の著書気になる、前記載した
1日2食空腹力は3日で飽きる,健康は時間で決まるがやっぱいい
の根来先生の考え方ともつながるのだろうけど。学問として注目です
[:en]I will look at the data of the backing of what I felt as if it was real experience
Recently learn the theory of what is most important for physical condition management
Are there many people who feel that it is easy to gain weight if the meal is irregular?
Actually, it is not a matter of mind, it has a deep relationship with clock genes.
“There is a rhythm in the body that humans actively move during the day and prepare for rest after sunset and sleep at night.The clock that moves the body clock is a clock gene.The clock gene There are several kinds, among them the gene called BMAL1 has a function to promote the synthesis of fat.Because the work of BMAL1 is the weakest at around 14, so it is hard to get fat during this time.In contrast, Because the activity gets the highest at 2 o’clock, I get fat when I eat it at this time “(Professor, Nihon University School of Pharmaceutical Affairs, Professor Shigeki Shiga)
This mechanism was utilized by clock genetic diet.
“Eat meals well in the morning and the afternoon, lessen the dinner, it will be easy to lose if you do it by 21 o’clock If dinner is late, take once in the evening and take a light meal after going home We recommend you to eat a meal, and let me fix the meal time as much as possible according to the clock genes. ”
Where the mechanism of the clock gene is known, check the success rule!
【Success Rule 1】 Three Meals Correctly
“Since the clock gene is reset in 24 hours of the rotation cycle of the earth when we take breakfast in a 25 hour cycle, take the breakfast without taking it out and set the meal amount in the morning, the day and the night at a ratio of 3: 2: 1 Recommended ”
【Success Rule 2】 To keep time of meal constant
“When living according to the rhythm of clock genes, some kinds of protein increase, energy metabolism rises, synthesis of muscles is promoted, so meal time is also constant, it is ◎ to match clock genetic rhythm ◎”
【Success Rule 3】 Dinner will be late until 21 o’clock
“Since BMAL 1 works best from 22 o’clock to 2 o’clock in the evening, supper at dinner at 21 o’clock at the latest.If you get late for work etc., take snacks once in the evening and take a light dinner after going home See
I am concerned about thinking about time nutrition
Women’s nutrition college Professor Kagawa’s book, I mentioned earlier
Two meals a day hungry power gets bored with 3 days, health depends on time, but it is fine
Will it also lead to Mr. Negori ‘s way of thinking? It is noteworthy as learning
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