Menene alakar rashin barci da karuwar nauyi?

Menene alakar rashin barci da karuwar nauyi?

Idan mutum ya bi abinci don rage kiba amma bai samu isasshen barci ba, to kokarinsa a banza ne, domin sakamakon bincike da dama ya nuna cewa rashin barci na iya haifar da kiba domin idan mutum ya gaji to ya fi dacewa. don yin zaɓin abinci mara kyau, bisa ga abin da Burtaniya ta buga "The Mirror".

barci mai kyau

Shahararren masani kan abinci mai gina jiki Dr. Michael Mosley, mahaliccin abinci mai 5:2, ya bayyana ta hanyar gidan yanar gizonsa na Fast 800 cewa, akwai zaɓin abinci guda uku da za su taimaka wajen samun kyakkyawan barcin dare, wanda hakan ke ƙara yuwuwar yin zaɓin abinci mai kyau da kyau rana. na gaba.

ghrelin hormone

Dokta Moseley ya bayyana cewa rashin barci yana haifar da karuwar sinadarin ghrelin wanda cikinsa ke fitar da shi, wanda hakan ke nuna cewa mutumin da ya yi barci mara kyau zai iya kara nauyi, inda ya nuna cewa yana shirya ruwan zafi mai zafi. kafin mutum ya kwanta barci, kuma ya rage lokaci akan A screen [waya ko kwamfuta] kuma dakinsa ya yi duhu yana daya daga cikin hanyoyin samun kwanciyar hankali.

Ya kara da cewa, "Duk da yake a fili yake cewa ingancin barci yana da tasiri a kan abin da mutum yake ci, amma akasin haka ne, saboda ingancin abinci da dabi'un abinci na iya yin tasiri ga yanayin barci da dabi'u."

3 zabin abinci

Dokta Moseley ya kuma ba da haske game da abinci guda uku da za su iya taimaka maka barci mafi kyau: "Kifi mai mai, goro, iri, da kayan lambu."

Mosley ya ce "Kifi mai kitse yana da wadataccen sinadarin omega-3 fatty acids da kuma bitamin D, dukkansu suna taimakawa wajen kara yawan sinadarin serotonin neurotransmitter, wanda daga baya ya koma melatonin, hormone barci," in ji Mosley.

Kuma ya kara da cewa, "Kwayoyi da tsaba suna da wadata a cikin magnesium, wanda galibi ana kiransa [a matsayin] 'ma'adinan barci', saboda yana taimakawa wajen rage matakan adrenaline da kuma shakatawa kwakwalwa."

Dokta Moseley ya kammala shawararsa da cewa, jerin kayan lambu, wadanda ke taimakawa wajen samar da sinadarin melatonin a zahiri, sun hada da broccoli, bishiyar asparagus da cucumber, don haka ya kamata a rika cin kayan lambu da yawa a cikin abinci.

Abincin Bahar Rum

Da yake ambaton wani bincike na shekarar 2019, Dokta Moseley ya bayyana cewa, wadanda ke bin abincin Bahar Rum, kuma shi ne babban mai sha’awar cin abincin Bahar Rum, suna samun kyakkyawan barci.

A cikin binciken, ƙungiya ɗaya ta bi abincin Bahar Rum a cikin mahalarta waɗanda suka bi sauran abinci. Sakamakon ya nuna cewa rukunin abinci na Bahar Rum ya kasance sau biyu yana iya yin barci da kyau fiye da sauran mahalarta.

"Ƙananan canje-canje suna yin bambanci."

A cikin wani kwanan nan kwanan nan akan Fast 800, Dokta Moseley ya nuna wasu nau'o'in abinci masu yawa waɗanda zasu iya zama masu amfani ga waɗanda suke so su rasa nauyi, yana bayyana cewa maɓallan abinci shine wasu canje-canje masu sauƙi waɗanda zasu iya "samun canji." Da gaske. , misali, kamar maye gurbin abincin dankalin turawa da kayan lambu marasa sitaci kamar broccoli, alayyafo, farin kabeji, da kokwamba.

Moseley ya kuma ba da shawarar cin sinadiran furotin kamar kifi, turkey da nono kaji.

Hasashen horoscope na Maguy Farah na shekarar 2023