Yadda Barci Ke Haɓaka Tsarin rigakafi, A cewar Kimiyya

Wadatacce

• Yadda Barci ke Shafar Tsarin garkuwar jikin ku
• Yawan Barci Kuke Bukatar Don Wannan haɓakar Tsarin rigakafi
• Yadda Ake Inganta Tsaftar Barci Don Ƙarfin Tsarin rigakafi
• Bita don

Ka yi tunanin bacci yayin da kake motsa jiki: wani nau'in sihirin sihiri wanda ke da fa'idodi masu amfani ga jikinka. Ko da mafi kyau, wannan tsarin lafiya wata hanya ce ta yunƙuri don haɓaka babban ɓangaren zaman lafiya, wato tsarin garkuwar jikin ku.

Nancy Foldvary-Schaefer, DO, darektan Cibiyar Rikicin Barci a Cibiyar Nazarin Kwayoyin cuta ta Cleveland Clinic ta ce "Barci tsari ne mai aiki, yana dawo da kowane sel a jikin mu don ingantaccen aiki, kuma an nuna yana haɓaka aikin rigakafi." .Ga DL.

Yadda Barci ke Shafar Tsarin garkuwar jikin ku

Akwai dalili da likitoci ke ba da shawarar hutawa lokacin da ba ku da lafiya: Wannan shine lokacin da aka inganta jiki don yin share fage ga maharan. Nazarin a cikin Jaridar Magungunan Gwaji ya nuna cewa wani mahimmin tsarin da ke taimaka wa sel na T su jingina kan abin da aka nufa da su ya fi aiki yayin bacci, wataƙila yana haɓaka ingancin su. (Tunatarwa: T sel wani nau'in farin jini ne wanda ke taimakawa kare jiki daga kamuwa da cuta.)

A lokaci guda, hormones na damuwa, wanda ke haɓaka kumburi a cikin jiki kuma yana hana aikin ƙwayoyin T-pathogen, suna a mafi ƙasƙanci. Jikin ku kuma yana samar da ƙarin abubuwan haɓaka rigakafi, waɗanda ake kira cytokines, yayin da kuke bacci. "Waɗannan suna haifar da martani na rigakafi lokacin da akwai wani abu da ke faruwa," in ji Christian Gonzalez, wani ɗabi'a a Los Angeles. Fassara: Barci da tsarin garkuwar jikinku sun haɗu sosai.

Kama zzz's yayin da kuke rashin lafiya na iya taimakawa jiki ya tara ƙarin dakarun tsaro. A wani bincike guda biyu da aka gudanar a jami’ar Pennsylvania da suka shafi kudaje, wadanda ke da karin barci sun nuna karuwar samar da kananan mayaka masu kamuwa da cuta da ake kira peptides anti-microbial peptides, don haka, sun kawar da kwayoyin cuta daga jikinsu da inganci fiye da wadanda aka hana barci sama da mako guda. . Julie Williams, Ph.D, mawallafi kuma farfesa a fannin kimiyyar kwakwalwa ta ce "An fassara zuwa ga mutane, rashin barci na yau da kullun yana nufin zai ɗauki lokaci mai tsawo kafin a warke saboda ba ku da ikon iyakance lalacewar da cutar ke haifarwa." . "Waɗannan karatun suna ba da shawarar cewa samun isasshen bacci a kullun shine mafi koshin lafiya." (Mai alaka: Shin da gaske ne rashin isasshen barci ya yi muku illa?)

Yawan Barci Kuke Bukatar Don Wannan haɓakar Tsarin rigakafi

Samun barcin sa'o'i bakwai zuwa tara a kowane dare ya wuce jin farfadowa. "Idan ba ka samun isasshen barci, samar da cytokine zai lalace," in ji Gonzalez. Bugu da ƙari, za ku ƙara kumburin jiki gaba ɗaya, wanda zai sa ku fi dacewa da cututtuka masu tsanani. "Kumburi shine tushen tushen cututtuka na autoimmune, arthritis, cututtukan zuciya, da ciwon sukari," in ji Gonzalez. (FYI, bacci shima yana da fa'ida sosai ga ci gaban tsoka.)

Idan kuna fama da rashin lafiya, ko da yake, kuna iya son cin ƙarin sa'a. A cikin ƙarin bincike a Makarantar Medicine ta Penn's Perelman, Williams da abokan aikinta sun gano cewa lokacin samar da irin wannan peptide na ƙwayoyin cuta (wanda aka yi wa lakabi da nemuri, bayan kalmar Jafananci don bacci) ta ƙaru a cikin kudaje, sun yi ƙarin ƙarin sa'a yayin da suke yaƙi da kamuwa da cuta - kuma sun nuna rayuwa mafi kyau. Williams ya ce "Nemuri na iya kara bacci kuma shi kadai ne ke iya kashe kwayoyin cuta."

Ko peptide ya fitar da jiki don yin aikinsa yadda yakamata ko yana haifar da bacci azaman sakamako mai illa ba a sani ba, amma ƙarin shaida ce cewa rigakafi da bacci suna da alaƙa. "Sa'a guda ba ta yi kama da yawa ba, amma yi la'akari da lokacin baccin rana na awa daya ko kuma barcin da aka tsawaita na tsawon awa daya," in ji ta. "Ko da ba ku da lafiya, wannan ƙarin lokacin na iya jin daɗi."

Yadda Ake Inganta Tsaftar Barci Don Ƙarfin Tsarin rigakafi

Tun da yanayin barcin ku na iya yin tasiri ga tsarin garkuwar jikin ku, fara da tsara kanku don lokacin kwanta barci, in ji ƙwararren kocin kimiyyar barci Bill Fish, babban manaja a Gidauniyar Barci ta ƙasa: Tsaya daga allon fuska minti 45 kafin shiga, kuma sanya ɗakin kwanan ku a sanyaya kuma. duhu.

Don sanin idan kuna kama ido sosai, duba aikin bin diddigin barci akan ƙungiyoyin ayyuka kamar Fitbit da Garmin, waɗanda zasu iya bayyana adadin ku na dare (sabon bincike a cikin mujallar. Barci sami irin waɗannan samfuran suna da inganci sosai). (Dubi: Na gwada Zoben Oura na Watanni 2 - Ga Abin da Zamu Sauka Daga Mai Bin -sawu)

Idan har yanzu kuna fuskantar matsala, "ku mai da hankali kan wuraren shakatawa na jikinku, farawa daga yatsun kafa da kuma yin aikin ku," in ji Fish. Kuma sama da duka, ku kasance masu daidaito. "Ki kwanta ki tashi a cikin tagar mintuna 15 guda safe da dare," in ji shi. "Wannan zai shirya tunaninka da jikinka don barci a hankali kuma zai koya maka lokacin da zaka farka a hankali kowace safiya."

Mujallar Shape, Oktoba 2020 da Oktoba 2021 fitowar

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