Wannan shawarar tsofaffi don samun barci mai kyau na dare ya nuna cewa ya fi dacewa da shi dangane da amfanin kiwon lafiya fiye da yadda aka yi tunanin.
Bugu da ƙari ga hana cutar cututtukan zuciya, bugun jini, damuwa, da sauran cututtuka, samun cikakken adadin barci mai kyau a kowane dare zai iya hana karfin nauyi da kiba. Mene ne adadin kuɗi? Yawancin karatu sun nuna cewa lokatan bakwai zuwa tara na barcin dare ba tare da katsewa ba suna buƙata don girbi amfanin lafiyar barci mai kyau, ciki har da wadanda ke da alaka da hana kiba .
Menene ya faru idan muka barci? Jiki yana samun damar gyarawa da sake dawowa kanta. 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.
A cewar Braunwald ta Cutar Heart, lokaci ya bar barci zai iya zama kusan kashi uku na rayuwarmu!
Wannan ya ba da ra'ayin yadda muhimmancin barcin jikinmu yake.
Yaya zaku iya tabbatar da adadin barci mai yawa? Na farko, dole ne ku zama abin fifiko a cikin tsarin yau da kullum. Abu na biyu, tsabtace tsabta mai kyau yana da mahimmanci, musamman ma idan kuna fama da rashin barci .
Kiran barci
A cewar Cibiyar Harkokin Kiwon Lafiyar Amirka, ana iya inganta barci a yawancin lokuta na rashin barci mai yawan gaske ta hanyar yin halayen kirki mai kyau, ko tsabtace barci. Aikin yau da kullum suna taka muhimmiyar rawa a kan irin yadda muke samun barci mai kyau, don haka kulawa da waɗannan abubuwan da ake gudanarwa a cikin tsabtace barci yana da mahimmanci.
Wasu misalai na tsabtace barci mai kyau sun haɗa da: guje wa maganin kafeyin da barasa kafin lokacin kwanta barci, shirya yanayin barci wanda ya rage girman haske da rage girman hasken rana a cikin sa'o'i da ke kaiwa ga kwanta barci, yana barci a lokaci ɗaya kowane dare, da kuma yin motsa jiki akai-akai ba kafin ku barci ba.
Idan kuna yin tsabtace tsabta mai tsabta har yanzu yana fama da rashin barci mai tsanani, yana da muhimmanci a bincika likitanku game da halinku, kamar yadda wasu yanayi zasu iya rinjayar adadin da yawancin barcin ku, da kuma hanyoyin da za a iya sarrafa su, dangane da mahimmanci dalilin (s).
> Sources:
> St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Kwancin kwancen barci, Glucose Dysregulation da Hormonal Regulation of Appetite in Men and Women. 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.