Cin abinci kafin kwanciya barci da kiba

Cin abinci kafin kwanciya barci da kiba

Cin abinci kafin kwanciya barci abu ne da ake ta cece-kuce, domin abin da aka sani shi ne mu guji cin abinci a makare, domin yana iya haifar da kiba. Wannan hasashe ya samo asali ne saboda tunanin cewa jiki ba shi da lokacin narkar da abinci kafin ya kwanta, wanda hakan na iya nufin cewa maimakon amfani da shi a matsayin kuzari, sai a adana shi a matsayin kitse, inji rahoton Live Science.

rage metabolism

Lokacin da kuke barci, metabolism ɗinku na iya rage 10% zuwa 15% ƙasa da lokacin farkawa, in ji masanin ilimin abinci Dokta Melissa Burst, mai magana da yawun Cibiyar Gina Jiki da Kimiyyar Abinci. Don taimakawa jiki ya narkar da abinci, za a iya daina cin sa sa’o’i biyu zuwa uku kafin a kwanta barci, sannan a tabbatar an ci isasshen abinci da rana kuma mutum ya ji ya koshi.”

narkewa

Sai dai a cewar Sine Svanfeldt, wata ƙwararriyar likitancin abinci, “Idan muka ci abinci, jikinmu yana narke kuma yana shan kuzari da abinci mai gina jiki,” don haka cin abinci mai yawa kafin mu kwanta barci na iya haifar da bacin rai tare da tsoma baki a cikin hawan jini na circadian. yana shafar barcinmu."

Yawan da nau'in

Duk ya dogara ne akan nau'i da adadin abincin da ake ci kafin kwanciya barci idan ana maganar samun kiba, Svanfeldt ya ce, yana mai bayanin cewa jiki "yana samun kiba idan ana cin adadin kuzari fiye da yadda ake konewa na wani lokaci. Ko a lokacin barci, adadin kuzari yana ƙonewa, wanda ya zama makamashi wanda ke tallafawa gabobin jiki, ayyuka da kyallen takarda, ko da yake jiki yana ƙone calories akai-akai idan muna farka kuma muna aiki."

"Ba wai kawai lokacin da kuke ci ba, amma nawa da kuma irin abinci," in ji Svanfeldt. "Abincin mai maiko da soyayyen abinci da cin abinci da yawa ko kuma da sauri na iya haifar da bacin rai da kuma ciwon acid." "

Ta kara da cewa karuwar kiba daga cin abinci kafin kwanciya barci yana iya kasancewa ne saboda wasu mutane suna cin abinci mai kuzari da karancin abinci da daddare, wanda hakan kan haifar da karuwar kuzari da kuma kiba, kamar yadda bincike da aka buga a mujallar Nutrition Reviews ya nuna. Wasu bincike sun nuna cewa cin abinci akai-akai akai-akai na iya haifar da hawan jini, cholesterol, da kuma kiba. Amma yanayin jikin ya bambanta da juna kuma kowanne yana aiki ta hanyoyi daban-daban.

Carbohydrates da ciwon sukari

Sakamakon bincike da aka buga a mujallar Obesity, ya nuna cewa masu cin abinci da yawa kusa da lokacin kwanciya barci sun kan daina karin kumallo ne saboda har yanzu sun koshi, sannan kuma suna iya samun kiba. A cewar Burst, "Wataƙila cin abinci mai wadataccen carbohydrate a lokacin kwanta barci zai sa jiki ya adana shi a matsayin mai maimakon man fetur nan take," saboda insulin spikes, yana nuna jiki don adana mai don ajiyar makamashi. Burst ya bayyana cewa, mafi munin abin da za a ci a makare kafin kwanciya barci shi ne duk wani abinci mai yawan sukari ko mai, wanda ke da tasiri iri ɗaya akan matakan insulin.

dace zažužžukan

Burst ya lura cewa babu wani mummunan sakamako matukar mutun ya ci abun ciye-ciye da yawa kafin ya kwanta, yana mai jaddada cewa "cin abinci mafi girma da kusa da lokacin kwanciya barci na iya haifar da wahalar barci."

Burst ya kara da cewa "Idan kun ci abinci kafin kwanciya barci, sai ku zabi karamin abun ciye-ciye da yamma wanda ke dauke da fiber da furotin kamar apple da cokali 1-2 na man gyada." Fiber yana taimakawa wajen rage hawan glucose bayan cin abinci, kuma sunadaran suna taimakawa wajen gyaran tsoka da murmurewa.

ingancin barci

"Da zarar lokacin kwanta barci ya yi, ba abu ne mai kyau ka ci abinci ba, saboda zagayowar zagayowarka zai kasance, a zahiri, rufe tsarin narkewar jikinka cikin dare," in ji masanin ilimin neuroscientist, masanin ilimin halayyar dan adam da kuma kwararre kan barci Dr. Lindsey Browning. Wannan yana nufin cewa cin abinci lokacin da jikin ku ya yi tunanin ya kamata ku yi barci ba zai taimaka ba kuma yana iya haifar da matsalolin narkewar abinci da wahalar barci." Ra'ayin Browning ya bayyana yana samun goyan bayan shaidar kimiyya, gami da sakamakon binciken 2020 da aka buga a cikin Jarida ta Duniya na Binciken Muhalli da Lafiyar Jama'a.

Binciken ya gano cewa lokacin cin abinci na iya yin tasiri sosai akan yanayin barci. Binciken ya bincika bayanan mahalarta daga daliban koleji da lokutan cin abinci na maraice, wanda aka saita a cikin sa'o'i uku na lokacin kwanta barci, kuma ya kammala cewa cin abinci daga baya shine "haɗarin haɗari na tashin dare da rashin ingancin barci."

"Rhythm circadian yana rinjayar tsarin narkewa, ta hanyar sarrafa samar da enzymes masu narkewa, wanda shine muhimmin aiki," in ji Browning. Ma’ana jiki baya shirin narkar da abinci da daddare lokacin da yake tunanin ya kamata ya yi barci”.

Ta bayyana cewa “cin abinci a makare, ko ma da daddare, na iya kawo cikas ga zagayowar circadian, domin jiki zai yi tunanin ya kamata ya farka, don haka mutum na iya samun wahalar barci. A halin yanzu, idan mutum ya kwanta da yunwa, za su iya yin ƙoƙari su yi barci don jikinsu ba zai kwanta ba saboda yunwa. Idan mutum ya ci abinci da yawa a makare [a makara, kafin ya kwanta barci], za su iya kamuwa da rashin narkewar abinci kuma su yi fama da barci sosai.”

hatsi da kayan kiwo

Duk da yake masana ba su yarda ba a kan ko cin abinci kafin kwanciya barci abu ne marar kyau ko kuma mai kyau, ya kamata a sani cewa akwai abinci da yawa da za su iya taimaka maka barci saboda suna dauke da wasu sinadarai masu inganta barci, da sinadirai, da kuma antioxidants. irin su kifi mai kitse kamar kifi mai arziki da Omega-3 da Vitamin D, sinadarai guda biyu da ke daidaita sinadarin serotonin na farin ciki, wanda kuma ke da alhakin sake zagayowar bacci mai kyau. Oats yana dauke da amino acid tryptophan, wanda ke taimakawa ga hanyar melatonin kuma yana inganta barci mai kyau. Abincin da ya ƙunshi calcium da magnesium, irin su kayan kiwo, na iya inganta barci.

Browning ya ce "Samun karamin abincin lokacin kwanciya barci mai kunshe da karamin kwano na oatmeal zai samar da hadaddun carbohydrates, wanda ke nufin rage yawan kuzari a cikin dare, kuma kayayyakin kiwo na dauke da tryptophan, wanda ke kara samar da sinadarin barci," in ji Browning.

Sandwich na Turkiyya

Browning ya kara da cewa "wani kayan ciye-ciye mai kyau na lokacin kwanciya barci shine gurasar turkey tare da gurasa mai launin ruwan kasa, [yana iya inganta ingancin barci] saboda turkey yana da yawa a cikin tryptophan," yana ba da shawarar guje wa duk wani abinci mai kitse kafin barci saboda yana iya yiwuwa su narke kuma suna da wuyar narkar da su. yana haifar da rashin narkewar abinci, kuma cin abinci mai cike da sukari kafin kwanciya barci zai sa mutum ya sami kuzari cikin sauri, wanda hakan zai sa mutum ya kasance cikin faɗakarwa maimakon taimaka masa wajen shakatawa.”