Muhimmin muhimmancin samun barci mai yawa bazai iya karuwa ba idan yazo da lafiyarka - kuma yana farawa tare da kwanta barci.
Daga baya Bedtime, Ƙari Weight Gain
Binciken da aka yi kwanan nan ya gano cewa matasa ko matasa waɗanda suka tafi barci a ƙarshen mako-mako zasu iya samun nauyi a kan lokaci.
A cikin nazarin kusan kusan 3,500 matasa waɗanda aka bi tsakanin 1994 da 2009 a cikin Nazarin Tsaro na Yammacin Yara da Yara, masu bincike sun dubi yadda lokutan kwanciyar hankali suka shafi rubutun jiki (BMI) a tsawon lokaci.
Masu marubuta na binciken sun gano cewa "kwanciyar hankali na kwanan wata a lokacin aikin aiki, a cikin sa'o'i, daga tsufa zuwa tsufa sun haɗu da karuwar BMI a tsawon lokaci." Masu bincike sun lura cewa amfani da abinci mai sauri yana da alama yana taka muhimmiyar rawa a cikin dangantaka tsakanin gado da BMI.
Wannan binciken bai bayyana ba'a iyakance ga matasa da matasa. A cikin wani binciken, masu bincike sun gano cewa barcin kwanakin barci, sabili da haka rashin barcin dare, ga yara masu shekaru 4 da yara 5 suna haifar da ƙari a cikin lokaci. Musamman ma, masu binciken sun gano cewa rashin yiwuwar zama babba ya fi girma ga yara da suka yi barci fiye da kimanin awa 9.5 da dare, da kuma yara da suka tafi barci a karfe 9:00 na yamma ko daga bisani.
Amfanin lafiyar lafiyar
Harkokin karatu a cikin manya sun nuna irin wannan sakamakon. Yawancin karatu sun nuna cewa ana bukatar bakwai zuwa tara awa na barci marar kuskure da dare don girbi amfanin lafiyar barci mai kyau a cikin manya, ciki har da wadanda suke da alaka da hana kiba .
Bugu da ƙari ga hana ƙudan zuma da ƙima, samun isa mai kyau a kowane dare zai iya taimakawa wajen cutar da cututtukan zuciya , bugun jini, ciwo, da sauran cututtuka na kullum. Lokacin da muke barci, jiki yana samun zarafin gyara da kuma mayar da kansa. Idan ba shi da isasshen lokaci don yin wannan a kan dogon lokaci (lokaci-lokaci), to, an sake yaduwar hormones da sauran abubuwan ƙwayar cuta, yayin da jiki ya fara amsawa kamar dai yana da matukar damuwa (wanda ba tare da isasshen barci ba, shi ne).
Ɗaya daga cikin manyan 'yan wasa dangane da jarabaran damuwa shi ne cortisol, wanda aka saki don mayar da martani ga danniya mai tsanani.
Daga cikin wasu sauran tasirinsa akan jiki, cortisol yana sa glucose (sukari) ya kasance a cikin jini domin ya fi samuwa don ciyar da kwakwalwa. A matsayin amsawar juyin halitta a matsanancin matsala, wannan mawuyacin aiki ya yi aiki sosai, yana sa mutum ya damu don amsawa da ƙarfin kwakwalwa. Duk da haka, a cikin duniyar yau, aikin da ba'a so ba daga ayyukan cortisol shine yanayin da ake amfani da su (riba cewa kakanni za su buƙaci adana ko ɗaukar nauyin nauyi idan sun kasance da gaske a cikin matsananciyar wahala daga yanayi mai tsanani). Wannan karfin gwaninta, a tsawon lokaci, zai iya fassarawa cikin kiba.
Hakika, nazarin ya nuna cewa rashin isasshen barci zai iya haifar da mummunan abubuwa. Kuma ga wadanda suke ƙoƙari su rasa nauyi, samun barci mai yawa (sake, akalla sa'o'i bakwai a kowace rana) yana ƙara samun damar samun nasara tare da asarar nauyi.
Ga yara, kamar yadda aka nuna a cikin binciken da aka bayyana a sama, adadin barci yana buƙatar ma fi girma, wani lokaci 10 ko fiye da sa'o'i da dare, dangane da shekaru.
> Sources:
> Sanarwar LD, McGlinchey E, Harvey AG. Shaida don hanyar haɗuwa tsakanin lokacin kwanta barci da canji a rubutun jiki. Ranar barci; 38: 1523-7.
> Scharf RJ, DeBoer MD. Lokaci na barci da kuma karfin gwaninta a cikin yara 4 da 5. Pediatr ya zama 2015; 10: 141-8.
> St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Rawancin kwanciyar barci, dysregulation glucose da ka'idojin hormonal na ci abinci a maza da mata. Barci. 2012; 35: 1503-10.
> Mista CR, Gullion CM, Funk KL, DeBar LL, et al. Dama barci, lokacin allo, damuwa da damuwa a kan canjin nauyi a cikin lokaci mai asarar nauyi na nazarin LIFE. Jaridar Duniya na Kiba. 2012; 36: 86-92.
> Bonow RO, Mann DL, Zipes DP, Libby P. Braunwald's Heart Ciwon daji: Littafin Ayyuka na Kwayoyin Tsarin Hoto. 9th ed. Ch. 79. Elsevier: Saunders, 2012.