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  Student´s name: Adelma Lorenzo Garcia Group: “4°A”    Student´s name: Adelma Lorenzo Garcia Group: “4°A”   When You Eat Also Matters Experts talk a lot about what you eat. They agree that consuming less fat, salt and sugar in your diet are ways to stay healthy. Now they are talking about something else. That is when you eat. The key phrase is the circadian rhythm. It is the way the body follows the cycles of the day. Morning, noon and night mean something to your body. How to tune your eating habits to the body’s cycle is easy. Eat your meals in a daily 8 - to 10-hour window. That means, take your first bite of food in the morning and your last bite early in the evening. This approach is known as early time-restricted feeding. It comes from the idea that human metabolism follows a daily rhythm. Our hormones, enzymes and digestive systems are at work. They are ready for food intake in the morning and afternoon. Research shows the average person eats over a 15-hour or longer period each day. It starts with something like milk and coffee shortly after rising. It ends with a glass of wine, a late-night meal, and a snack before bed. That way of eating is at odds with our biological rhythms. The human body has a master clock in the brain. The clock governs our sleep-wake cycles in response to bright light exposure. Researchers know that there is not just one clock in the body. There is a collection of clocks. Every organ has an internal clock that governs its daily cycle of activity. Studies show that in every organ, thousands of genes switch on and switch off at roughly the same time every day. During the day, the pancreas increases its production of the hormone insulin. Insulin controls the blood sugar level. The production of insulin slows down at night. The gut has a clock that regulates the daily ebb and flow of enzymes. Enzymes affect the absorption of nutrients and the removal of waste. Our DNA programs the daily rhythms of trillions of bacteria in our guts. A researcher said, “We have inhabited this planet for thousands of years. While many things have changed, there has always been one constant. Every single day the sun rises, and at night it falls.”   He continued, “We are designed to have 24-hour rhythms in our physiology and metabolism. These rhythms are just like our brains. They need to go to sleep each night to repair, reset and rejuvenate. Every organ needs to have downtime to repair and reset as well.”  Consuming the bulk of your food earlier in the day is better for your health. Dozens of studies have shown that blood sugar control is best in the morning and at its worst in the evening. We burn more calories and digest food better in the morning. The lack of sunlight at night tells the brain to release melatonin. Melatonin prepares the body for sleep. Eating late in the evening sends a conflicting signal to the clocks in the rest of the body. It suggests that it is still daytime. For good health the best advice is the old adage: Eat breakfast like a king, lunch like a prince and dinner like a pauper. Source: The New York Times July 24, 2018
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