Hanyoyi 7 Barci Zai Iya Taimaka Maka Rage Kiba

Wadatacce

• 1. Barci mara kyau shine Babban Dalilin Hadarin don Girman Kiba da Kiba
• 2. Barci mai Kyau na Iya Kara maka Sha'awa
• 3. Barci Yana Taimaka Maka Yaƙi da Son Zuciya da Yin Lafiyayyan Zabi
• 4. Rashin Baccin Yana Iya Kara Kalori
• 5. Barci mara kyau na iya rage maka Motsa jiki
• 6. Barci Na Iya Inganta Ayyukan Jiki
• 7. Yana Taimakawa wajen Kare juriya na Insulin
• Layin .asa

Idan kuna ƙoƙari ku rasa nauyi, yawan bacci da kuke samu na iya zama mahimmancin abincin ku da motsa jikin ku.

Abin takaici, mutane da yawa basa samun isasshen bacci. A zahiri, kusan kashi 30% na manya suna bacci ƙasa da awanni shida yawancin dare, bisa ga binciken tsofaffin Amurka ().

Abin sha'awa, tarin shaidu na nuna cewa bacci na iya zama sanadin rasa ga mutane da yawa da ke gwagwarmayar rasa nauyi. Anan akwai dalilai guda bakwai da yasa samun isasshen bacci na iya taimaka muku rage nauyi.

1. Barci mara kyau shine Babban Dalilin Hadarin don Girman Kiba da Kiba

Rashin barci mai maimaitawa yana da alaƙa da maɗaukakiyar ma'aunin jiki (BMI) da ƙimar nauyi ().

Bukatun bacci na mutane ya banbanta, amma, gabaɗaya magana, bincike ya lura da canje-canje a cikin nauyi lokacin da mutane suka yi ƙasa da sa’o’i bakwai a dare ().

Wani babban bita da aka gudanar ya gano cewa gajeren lokacin bacci ya kara yiwuwar yiwuwar kiba da kashi 89% a cikin yara da kuma 55% a cikin manya ().

Wani binciken ya biyo bayan kimanin ma'aikatan jinya 60,000 marasa kiba tsawon shekaru 16. A karshen binciken, masu jinya wadanda suka yi bacci sa’o’i biyar ko kasa da haka a kowane dare sun fi 15% yuwuwar yin kiba fiye da wadanda suka yi a kalla awanni bakwai a dare ().

Duk da yake waɗannan karatun duk abin dubawa ne, an kuma sami ƙaruwa a cikin gwajin hana bacci na gwaji.

Studyaya daga cikin binciken ya bai wa manya 16 damar yin barcin awoyi biyar kawai a kowane dare har tsawon dare biyar. Sun sami matsakaicin fam 1.8 (kilogiram 0.82) akan gajeren karatun wannan binciken ().

Bugu da ƙari, yawancin rikicewar bacci, kamar barcin bacci, suna taɓarɓarewa ta ƙimar nauyi.

Yana da mummunan zagaye wanda zai iya zama da wuya a tsere. Rashin barci na iya haifar da ƙaruwar kiba, wanda ke haifar da ingancin bacci ya ragu har ma da ƙari ().

Bincike ya gano cewa rashin bacci yana da alaƙa da haɓaka kiba da kuma yiwuwar yin kiba a cikin manya da yara.

2. Barci mai Kyau na Iya Kara maka Sha'awa

Yawancin karatu sun gano cewa mutanen da ke fama da matsalar bacci suna samun ƙarancin ci (,).

Wannan wataƙila yana faruwa ne sakamakon tasirin bacci akan muhimman kwayoyin halittar yunwa biyu, ghrelin da leptin.

Ghrelin shine hormone da aka saki a cikin ciki wanda ke nuna yunwa a cikin kwakwalwa. Matakai suna da yawa kafin cin abinci, wanda shine lokacin da ciki yake fanko, kuma yayi ƙasa bayan cin abincin ().

Leptin wani hormone ne wanda aka saki daga ƙwayoyin mai. Yana danne yunwa kuma yana nuna cikar kwakwalwa ().

Lokacin da baku sami isasshen bacci ba, jiki yana yin ghrelin da ƙananan leptin, yana barin ku cikin yunwa kuma yana ƙaruwa sha'awar ku.

Wani bincike da aka gudanar kan mutane sama da 1,000 ya gano cewa wadanda suka yi bacci na tsawan lokaci na da matakan kashi 14.9% na ghrelin da kuma kashi 15.5% na leptin fiye da wadanda suka samu isasshen bacci.

Gajerun masu bacci suma suna da BMI mafi girma ().

Bugu da kari, sinadarin cortisol ya fi girma lokacin da baku samun isasshen bacci. Cortisol shine hormone damuwa wanda zai iya ƙara yawan ci ().

Rashin barci na iya kara yawan abinci, wataƙila saboda tasirinsa akan homonon da ke nuna yunwa da cikawa.

3. Barci Yana Taimaka Maka Yaƙi da Son Zuciya da Yin Lafiyayyan Zabi

Rashin bacci yana canza yadda kwakwalwarka take aiki. Wannan na iya sa ya zama da wuya a yi zaɓi mai kyau kuma a tsayayya wa abincin jaraba ().

Rashin yin bacci a zahiri zai haifar da da mai wahala a gaban kwakwalwar kwakwalwa. Loungiyar gaba tana kula da yanke shawara da kamun kai ().

Kari akan haka, ya bayyana cewa cibiyoyin lada na kwakwalwa sunada karfi da abinci yayin da kake rashin bacci ().

Sabili da haka, bayan dare mara kyau na bacci, ba wai kawai wannan kwano na ice cream ɗin ya fi lada ba, amma ƙila za ku sami wahalar yin kamun kai.

Bugu da ƙari, bincike ya gano cewa rashin barci na iya haɓaka ƙawancenku don abinci masu yawan adadin kuzari, carbi da mai (,).

Wani bincike da aka gudanar game da mazaje 12 ya lura da illar karancin bacci kan cin abinci.

Lokacin da aka ba wa mahalarta damar yin barci na awanni huɗu kawai, yawan adadin kuzarinsu ya karu da kashi 22%, kuma yawan cin abincin da suke yi ya ninka ninki biyu, idan aka kwatanta da lokacin da aka basu damar yin awowi takwas ().

Rashin bacci na iya rage karfin kamun kai da iya yanke shawara kuma yana iya karawa kwakwalwa ji game da abinci. Hakanan an alakanta rashin bacci mai kyau da yawan cin abinci mai yawan adadin kuzari, mai da kuma carbi.

4. Rashin Baccin Yana Iya Kara Kalori

Mutanen da ke samun ƙarancin barci suna yawan cinye adadin kuzari.

Nazarin da aka yi game da maza 12 ya gano cewa lokacin da aka ba wa mahalarta damar yin barci na awanni huɗu kawai, suna cin matsakaicin 559 karin adadin kuzari washegari, idan aka kwatanta da lokacin da aka ba su izinin awa takwas ().

Wannan haɓaka cikin adadin kuzari na iya zama saboda ƙarancin ci da zaɓin abinci mara kyau, kamar yadda aka ambata a sama.

Koyaya, ƙila yana iya kasancewa daga ƙaruwa a cikin lokacin ɓatarwa da wadatar ci. Wannan gaskiya ne idan lokacin da aka share lokacin yin bacci ba ya aiki, kamar kallon talabijin (14).

Bugu da ƙari kuma, wasu nazarin da aka yi game da ƙarancin bacci sun gano cewa yawancin abincin da aka ci sun ƙone kamar abincin bayan abincin dare ().

Rashin bacci mai kyau na iya kara yawan abincin kalori ta hanyar tasirin ikon sarrafa girman kason ku.

An nuna wannan a cikin binciken akan maza 16. Ko dai an ba mahalarta damar yin bacci na tsawon awanni takwas, ko kuma su kasance a farke duk daren. Da safe, sun kammala aikin kwamfuta inda dole ne su zaɓi girman girman abinci daban-daban.

Waɗanda suka kasance a farke duk dare sun zaɓi mafi girman rabo, sun ba da rahoton cewa sun ƙaru da yunwa kuma suna da matakan girma na hormone ghrelin ().

Rashin barci na iya kara yawan abincin kalori ta hanyar kara yawan abincin dare, da girman abinci da lokacin da za'a ci.

5. Barci mara kyau na iya rage maka Motsa jiki

Yawan kuzarin ku na rayuwa (RMR) shine adadin kuzari da jikinku ke ƙonawa idan kun kasance hutawa gabadaya. Yana shafar tsufa, nauyi, tsayi, jima'i da yawan tsoka.

Bincike ya nuna cewa ƙarancin bacci na iya rage RMR ɗinka ().

A wani binciken, maza 15 sun kasance a farke na awanni 24. Bayan haka, RMR ɗinsu ya kasance ƙasa da 5% fiye da bayan hutun dare na yau da kullun, kuma yawan kumburi bayan cin abinci ya kasance 20% ƙasa ().

Akasin haka, wasu nazarin ba su sami canje-canje a cikin metabolism tare da asarar bacci ba. Sabili da haka, ana buƙatar ƙarin bincike don sanin ko yaya kuma yadda asarar bacci ke jinkirta metabolism ().

Hakanan yana da alama rashin barci mai kyau na iya haifar da asarar tsoka. Muscle yana ƙona karin adadin kuzari a hutawa fiye da mai, don haka lokacin da tsoka ta ɓace, yawan hutawa yana raguwa.

Studyaya daga cikin binciken ya sanya manya 10 masu kiba a kan abincin kwana 14 na ƙuntataccen kalori mai matsakaici. An ba mahalarta damar ko dai 8.5 ko 5.5 hours suyi bacci.

Duk kungiyoyin biyu sun rasa nauyi daga kitse da tsoka, amma wadanda aka basu awanni 5.5 ne kawai suka rasa nauyi daga kitse kuma sunfi karfin tsoka ().

Rashin 22-kilo (10-kg) na ƙwayar tsoka zai iya rage RMR ɗinka da kimanin adadin kuzari 100 kowace rana ().

Sleeparancin bacci na iya rage adadin natsuwa na kwanciyar hankali (RMR), kodayake binciken an cakuɗe shi. Factoraya daga cikin abubuwan da ke ba da gudummawa ga alama shine rashin barci na iya haifar da asarar tsoka.

6. Barci Na Iya Inganta Ayyukan Jiki

Rashin bacci na iya haifar da gajiyawar rana, yana sa ba ka da wata dama kuma ba ta motsa jiki ba.

Bugu da ƙari, kuna iya gajiya a baya yayin aikin jiki ().

Nazarin da aka yi a kan maza 15 ya gano cewa lokacin da mahalarta ke rashin barci, adadin da ƙarfin aikinsu ya ragu (22).

Labari mai dadi shine samun karin bacci na iya taimaka wajan kwazon ka.

A wani binciken daya gabata, an bukaci ‘yan wasan kwallon kwando na kwaleji da su kwashe awanni 10 a gado kowane dare tsawon makwanni biyar zuwa bakwai. Sun zama da sauri, lokutan amsawarsu sun inganta, daidaitarsu ta ƙaru kuma matakan gajiyarsu ya ragu ().

Rashin bacci na iya rage motsawar motsa jikin ku, yawa da kuma karfi. Samun karin bacci na iya taimaka ma inganta aikin.

7. Yana Taimakawa wajen Kare juriya na Insulin

Rashin barci na iya haifar da ƙwayoyin halitta su zama masu ƙin insulin (, 25).

Insulin shine hormone wanda ke motsa sukari daga jini zuwa cikin kwayoyin jikinku don amfani dashi azaman kuzari.

Lokacin da ƙwayoyin suka zama masu jure insulin, yawancin sukari yana kasancewa a cikin jini kuma jiki yana samar da ƙarin insulin don ramawa.

Rashin insulin mai yawa ya sanya ku cikin yunwa kuma ya gaya wa jiki ya adana ƙarin adadin kuzari kamar mai. Rashin juriya na insulin shine gaba ga duka nau'in ciwon sukari na 2 da ƙimar nauyi.

A wani bincike daya, an bawa maza 11 damar yin bacci na awowi hudu kawai na dare shida. Bayan wannan, karfin jikinsu na rage matakan sukarin jini ya ragu da 40% (25).

Wannan yana nuna cewa kawai nightsan dare kaɗan na ƙarancin bacci na iya sa ƙwayoyin su zama masu jure insulin.

'Yan kwanaki kaɗan na ƙarancin bacci na iya haifar da juriya na insulin wanda ke gaba ga duka riba da kuma buga ciwon sukari na 2.

Layin .asa

Tare da cin abinci daidai da motsa jiki, samun ingantaccen bacci yana da mahimmin ɓangare na kiyaye nauyi.

Baccin mara kyau yana canza yadda jiki yake amsa abinci.

Don masu farawa, yawan abincin ku yana ƙaruwa kuma da ƙarancin tsayayya da jaraba da iko da rabo.

Don yin abubuwa mafi muni, yana iya zama mummunan yanayi. Karancin bacci, gwargwadon nauyin ki, da karin nauyi, da wuya bacci ya dauke ka.

A gefen juyawa, kafa halaye masu kyau na bacci na iya taimakawa jikinka ya kula da lafiyayyen nauyi.