Ku Ci Wannan Don Ingantacciyar Barci

Wadatacce

• Bita don

Akwai ƙarin samun barcin dare mai ƙarfi fiye da adadin sa'o'in da kuke kallo akan matashin kai. The inganci na barci al'amura kamar yadda yawa, kuma bisa ga wani sabon binciken da aka buga a cikin Jaridar Magungunan Barcin Magunguna, abincinku na iya taimakawa (ko ciwo!).

Masu bincike a Jami'ar Columbia sun lura da mutane 26 a cikin dakin barci na kwana ɗaya don ganin yadda fiber, sukari, da kitse mai yawa ya shafi ingancin bacci. Sakamakon ya nuna cewa cin ƙarancin fiber, da ƙarin sukari da kitse mai ƙima a cikin yini ya sanya bacci mara kyau.

Yawanci, akwai daidaiton haske, bacci mai saurin rushewa, da zurfin “jinkirin bacci” kowane dare. Dukansu wani bangare ne na sake zagayowar barci na yau da kullun, amma shine na biyu, nau'in zurfi wanda ke yin duk aikin maido da ake buƙata don tabbatar da cewa kun kasance sabo kuma kun huta don ranar gaba. Kuna so. Kuna buƙatar shi.

Binciken ya kammala da cewa, yawan kuzarin da kuke samu daga kitse da sikari, zai rage jinkirin barcin da kuke yi, sannan kuma za ku iya tashi a tsakiyar dare. Abubuwan gina jiki da kuke ci suna tasiri wasu ƙwayoyin jijiya waɗanda ke da alhakin tsara hutunku. "Sugar da kitse na iya tsoma baki tare da samar da serotonin na kwakwalwa, wanda kuke buƙatar barci," in ji Marie-Pierre St-Onge, Ph.D., jagorar marubucin kan binciken.

Duk da haka, abincin da ya fi girma a cikin fiber ya annabta babban adadin barci mai zurfi a cikin dare. Oh hey, kyakkyawa ta huta. Masu binciken ba su da tabbas yaya fiber yana aiki da sihirinsa, amma ana iya danganta shi da ma'aunin glycemic, a cewar St-Onge. (Wannan shine ƙimar da jikin ku ke rushe carbs kuma ya canza su zuwa sukari.)

Mafi mahimmanci, kodayake girman samfurin ƙarami ne, kawai ya ɗauki masu bincike daya rana don lura da tasirin cin abinci yana da ingancin snooze. Yana da kyau a faɗi sandunan mozzarella da abubuwan sha masu daɗi a lokacin farin ciki bazai kasance cikin mafi kyawun ku gabaɗaya ba, kuma yana iya ɗaukar damar ku don cikakken hutun dare daga baya. Samu abinci kamar berries da ganyaye masu duhu a cikin yini maimakon haka, kuma ku sami lada a cikin barcinku.

Bita don