Las BASES del Ayuno Intermitente: tipos, metabolismo, autofagia y ciclo circadiano

Es la primera parte de 3, en las que les compartiré información con respaldo científico sobre el ayuno intermitente y la alimentación con restricción de tiempo.

⏰ T I E M P O S ⏰
0:00 Introducción
0:52 Antecedentes
1:32 Tipos de ayuno
3:54 Metabolismo en el ayuno
7:56 Autofagia
11:22 Ciclo circadiano
13:35 Crononutrición
17:05 Conclusiones
18:26 Despedida
🖍R E D E S S O C I A L E S 🖍

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📚 B I B L I O G R A F Í A 📚

➤ANTECEDENTES
–Sadeghirad, Behnam, et al. "Islamic fasting and weight loss: a systematic review and meta-analysis." Public health nutrition 17.2 (2014): 396-406

➤TIPOS DE AYUNO
–Rynders, Corey A., et al. "Effectiveness of intermittent fasting and time-restricted feeding compared to continuous energy restriction for weight loss." Nutrients 11.10 (2019): 2442.

➤METABOLISMO EN EL AYUNO
–Metabolism | Ketone Metabolism https://www.youtube.com/watch?v=BlR9DkUAUkI
–Fasted State https://www.youtube.com/watch?v=9wb-XexfkEY
–de Cabo, Rafael, and Mark P. Mattson. "Effects of intermittent fasting on health, aging, and disease." New England Journal of Medicine 381.26 (2019): 2541-2551.

➤AUTOFAGIA
–Eskelinen, Eeva-Liisa. "New insights into the mechanisms of macroautophagy in mammalian cells." International review of cell and molecular biology 266 (2008): 207-247.
–Feng, Yuchen, et al. "The machinery of macroautophagy." Cell research 24.1 (2014): 24-41.
–Lieberthal, Wilfred. "Macroautophagy: a mechanism for mediating cell death or for promoting cell survival?." Kidney international 74.5 (2008): 555-557.
–Ghosh, Rajeshwary, and J. Scott Pattison. "Macroautophagy and chaperone-mediated autophagy in heart failure: the known and the unknown." Oxidative medicine and cellular longevity 2018 (2018).
–mTOR Signaling Pathway | Nutrient and Cell Stress Regulation https://www.youtube.com/watch?v=Na4BliXS_a0
–Macroautophagy | Regulation During Feeding, Fasting and Starvation https://www.youtube.com/watch?v=RY6SrG_umI4

➤CICLO CIRCADIANO
–Guadarrama-Ortiz, Parménides, et al. "Controladores del tiempo y el envejecimiento: núcleo Supraquiasmático y glándula pineal." International Journal of Morphology 32.2 (2014): 409-414.
–Moore, Robert Y., and Rehana K. Leak. "Suprachiasmatic nucleus." Circadian clocks. Springer, Boston, MA, 2001. 141-179.
–Rosenwasser AM, Turek FW. Neurobiology of Circadian Rhythm Regulation. Sleep Med Clin. 2015 Dec;10(4):403-12. doi: 10.1016/j.jsmc.2015.08.003. Epub 2015 Sep 11. PMID: 26568118.
–Health lies in healthy circadian habits | Satchin Panda | TEDxBeaconStreet https://www.youtube.com/watch?v=erBJuxVR7IE
–Longo, V. D., & Panda, S. (2016). Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan. Cell Metabolism, 23(6), 1048–1059. doi:10.1016/j.cmet.2016.06.001 https://sci-hub.st/10.1016/j.cmet.2016.06.00
–Stütz, Adrian M., et al. "Circadian expression of genes regulating food intake." Obesity 15.3 (2007): 607-615.
–Garaulet, M et al. “Timing of food intake predicts weight loss effectiveness.” International journal of obesity (2005) vol. 37,4 (2013): 604-11. doi:10.1038/ijo.2012.229
–Jamshed, Humaira et al. “Early Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans.” Nutrients vol. 11,6 1234. 30 May. 2019, doi:10.3390/nu11061234
Poggiogalle, Eleonora et al. “Circadian regulation of glucose, lipid, and energy metabolism in humans.” Metabolism: clinical and experimental vol. 84 (2018): 11-27. doi:10.1016/j.metabol.2017.11.017
Videnovic, Aleksandar, et al. "'The clocks that time us'—circadian rhythms in neurodegenerative disorders." Nature Reviews Neurology 10.12 (2014): 683.
Crononutrición, ¿Qué efectos tiene el horario de las comidas sobre la salud y peso corporal? https://www.youtube.com/watch?v=bPbXz2AqBaU
Peschke, Elmar, Ina Bähr, and Eckhard Mühlbauer. "Melatonin and pancreatic islets: interrelationships between melatonin, insulin and glucagon." International journal of molecular sciences 14.4 (2013): 6981-7015.
2-Minute Neuroscience: Suprachiasmatic Nucleus https://www.youtube.com/watch?v=DHpCBmq_z60

SOBRE MI:
❃Tengo 24 años
❃Estoy en trámite de titulación de la Lic. en Nutrición y Gastronomía (es posible que si estás viendo este video meses después de su fecha de subida, ya tenga mi título)
❃Aún no doy consulta nutricional
❃Dejé de consumir animales y derivados en el 2016
❃Mexicana
❃maestra de yoga
❃feminista
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#ayunointermitente #crononutrición #autofagia

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