Danna nan idan wannan shine sakin labaran ku!

Lokacin Barci Ya Fi Muhimmanci Fiye da Tsawon Lokacin Barci

Masu bincike a ZOE, wani kamfanin kimiyyar kiwon lafiya, tare da gungun ƙwararrun masana kimiyyar bacci na duniya da suka shahara a duniya daga Burtaniya, Amurka, Sweden, Italiya, da Sipaniya, sun gano cewa sabawa na yau da kullun da mutum ya saba yi a lokacin kwanciya barci (watau yin wani abu da ba a saba gani ba. da daddare), da kuma yin barci daga baya, a gaba ɗaya, suna da alaƙa da ƙarancin amsawar glucose na jini don karin kumallo da safe, wanda zai iya shafar lafiyar mutum kuma, bi da bi, nauyinsa.          

Waɗannan sabbin binciken sun kasance wani ɓangare na ZOE PREDICT, mafi girman zurfin nazarin kimiyyar abinci mai gina jiki a duniya, kuma an buga su yau a cikin manyan mujallolin Turai, Diabetologia. A matsayin mafi yawan nazarin bacci irinsa - kusan sau 10 ya fi girma fiye da kwatankwacin karatun - waɗannan ayoyin da aka haɗa tare da sabbin fasahohin dijital na ZOE za su ba kamfanin damar isar da shawarwari na keɓaɓɓen don inganta lafiyar membobin.

Maɓallin Takeaways:

Barci yana da mahimmanci don daidaita lafiyar rayuwa, kuma haɗaɗɗen jagororin bacci na gabaɗaya da na musamman na iya zama dole don baiwa mutane damar rage haɗarin cututtukan rayuwa, kamar su ciwon sukari, hawan jini (hawan jini) da kiba.

ZOE PREDICT shine bincike mafi girma a duniya don tattara zurfafa, cikakkun bayanai akan bacci da abinci mai gina jiki. Wannan bincike na musamman akan barci shine mafi girma don amfani da ma'auni na haƙiƙa na barci, ci gaba da saka idanu kan glucose da daidaitattun gwaje-gwajen ƙalubalen rayuwa.

• Samun rashin barcin dare yana da alaƙa da rashin lafiyayyen ciwon sukari na jini ga amsa karin kumallo da safe, komai karin kumallo na mutum.

• Samun tsarin bacci na mako-mako wanda bai dace ba yana da alaƙa da ƙarancin sarrafa sukarin jini, wanda zai iya haifar da ƙalubale na gajere da na dogon lokaci.  

Sakamakon binciken na iya sanar da dabarun salon rayuwa don inganta matakan glucose na jini bayan cin abinci, mai da hankali kan abubuwan da suka faru na lokacin kwanta barci da kuma inganta ingantaccen barci mara yankewa.

Barci mai kyau da dadewa an san shi a matsayin babban sashe na ingantaccen salon rayuwa. Ko da yake yadda barci ya dace da abinci da motsa jiki, bai bayyana gaba ɗaya ba. A gaskiya ma, a baya masu bincike sun gano cewa barci mai tsanani ko kadan yana da alaƙa da rashin kula da ciwon sukari a cikin jini a cikin masu ciwon sukari amma ba a san iyakar dangantakar da ke tsakanin masu lafiya ba har yanzu. Ƙungiyar masu bincike na ZOE sun yi amfani da bayanai daga binciken ZOE PREDICT, inda aka bi 953 masu aikin sa kai masu lafiya a cikin makonni biyu. A wannan lokacin, mahalarta sun ci abinci iri-iri, kuma sun sanya glucose na jini da masu lura da motsi don auna amsawar sukarin jini da barci (bayanin kula: ba a yi amfani da barci ba don gwaji).

Masanan sun auna jimlar tsawon lokacin daga lokacin da mahalarta suka kwanta barci zuwa lokacin da suka farka, da kuma ingancin barcin su. Daga nan sai suka yi nazarin yanayin barcin mutane a cikin makonni biyu, kuma sun kwatanta su da martanin sukarin jininsu ga abincin da ke ɗauke da takamaiman adadin carbohydrates, furotin da mai.

Haɗa Dots

Ta hanyar binciken su, masanan kimiyya sun gano cewa a duk mahalarta, yin barci da wuri maimakon yin barci mai tsawo zai iya zama mafi kyau ga lafiyar lafiyar jiki - yanayin da aka auna ta hanyar jerin abubuwan da ke nuna yadda lafiyar ku a yanzu, da kuma ta yaya za ku iya haifar da mummunan yanayi na yau da kullum daga baya a rayuwa. Mahalarta da suka kwanta daga baya sun kasance suna samun mummunar amsawar sukari na jini ga karin kumallo a rana mai zuwa, ko da sun farka a makare, idan aka kwatanta da mutanen da suka yi barci na lokaci guda amma sun kwanta da wuri da maraice.

Bugu da ƙari, bayanan sun nuna cewa samun rushewar barcin dare yana da alaƙa da rashin lafiyan matakin sukari na jini ga karin kumallo washegari. A madadin, a kan daidaikun mutum, manne wa al'adar bacci na yau da kullun da kuma nisantar daren da ba a saba gani ba ya haifar da ingantaccen matakin sukari na jini ga karin kumallo da safe. Wannan yana da mahimmanci saboda amsawar ciwon sukari mara kyau bayan cin abinci yana da alaƙa da haɗarin haɓaka nau'in ciwon sukari na 2 ko cututtukan zuciya.

Bugu da ari, samun tsarin bacci na mako-mako mara ka'ida tare da rashin daidaiton lokutan kwanciya da tsawon lokacin bacci shima yana da alaƙa da ƙarancin sarrafa sukarin jini. Wannan zai iya taimakawa wajen bayyana 'jetlag na zamantakewa,' wanda aka kawo ta hanyar sauyawar tsarin barci wanda mutane da yawa ke fuskanta a kwanakin su, idan aka kwatanta da kwanakin aiki, kuma an nuna cewa yana da alaƙa da rashin lafiya, mummunan yanayi, da karuwa. bacci da gajiya.

A ƙarshe, ƙungiyar ta gano cewa yawan mai da kuma abincin karin kumallo na carbohydrate ya haifar da mafi kyawun sarrafa amsawar sukari na jini fiye da shan abin sha. Wannan binciken zai iya zama mai dacewa musamman ga mutanen da suka juya zuwa abubuwan sha na makamashi ko alewa don karin kumallo a matsayin karba-karba bayan dare. Idan aka maimaita akai-akai, rashin amsawar glucose na jini na iya haifar da haɗarin matsalolin lafiya na rayuwa kamar su ciwon sukari, kiba da cututtukan zuciya. Don haka, kiyaye matakan sukari na jini wani muhimmin sashi ne na kasancewa cikin koshin lafiya da kuma muhimmin sashi na shirin ZOE saboda wannan dalili.

Wadannan sakamakon suna nuna muhimmiyar rawar da barci ke takawa a cikin jin dadin mutum da kuma iya cimma kyakkyawar rayuwa, da kuma muhimmancin samun isasshen barci mai inganci da kuma darajar kashe fitilu tun da wuri idan zai yiwu.

Jagoran masu bincike kan binciken kuma memba na Hukumar Ba da Shawarwari ta Kimiyya ta ZOE, Farfesa Paul Franks daga Jami’ar Lund da ke Sweden, ya ce: “Ga mafi yawan mutane, duka tsawon lokacin barci da lokacin barci abubuwa ne da za a iya canza su, don haka rashin barci, ko kuma samun gurɓataccen tsarin barci. ya rage mana mu canza." Franks ya kara da cewa, “Ba a taba yin rance daga lokacin farkawa da tara lamunin barci ba tare da samun riba ba. Ko da dare ɗaya kawai ya shafi yadda jikinmu ke daidaita abinci da yadda ake sarrafa matakan sukari na jini.”

Dokta Sarah Berry, mai karatu a kimiyyar abinci mai gina jiki a Sashen Kimiyyar Gina Jiki a Kwalejin King, London, da Jagorar Kimiyyar Abinci a ZOE, ta yarda, “Barci babban ginshiƙi ne na lafiya tare da abinci, motsa jiki da lafiyar hankali. Duk da haka, ɗaya cikin uku na mutum ba ya samun isasshen barci. Mutanen da ba sa samun isasshen barci suna da kashi 40 cikin XNUMX na haɗarin zama masu kiba kuma suna cikin haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini da ciwon sukari. Wadannan mutane guda ɗaya suna cin ƙarin adadin kuzari, zabar abubuwan ciye-ciye marasa kyau, suna da ƙarancin iri a cikin abincinsu kuma suna da ƙarancin ƙarancin abinci tare da ƙarancin fiber da 'ya'yan itace da kayan marmari. A takaice dai, bincikenmu ya nuna cewa barci ya kamata ya kara kula."

Tim Spector, masanin kimiyya na ZOE kuma farfesa a fannin cututtukan cututtukan ƙwayar cuta a Kwalejin King London, ya lura, “Kamar yadda yake tare da abinci, babu wata hanyar da ta dace-duk don ba da shawarar sa'o'in bacci daidai. Amma, yanzu za mu iya tabbatar da cewa akwai shawarar da aka ba mu game da lokacin da kuma yadda muke barci. " Spector ya ci gaba da cewa, “Domin mutane su sami karfin gwiwa da kuma kwarin gwiwa kan ikonsu na daukar mataki kan lafiyarsu, ilimi yana da matukar muhimmanci. Binciken da muka yi da shi tare da fahimtar ZOE na keɓance yana taimaka mana mu sadu da mutane a duk inda suke a kan tafiya tare da samar musu da taswirar kimiyya don samun canji da bunƙasa."

5 Nasihun Barci Mai Tallafin Kimiyya don Tallafawa Lafiyar Jiki

• Ƙimar Ƙarfafawa: Ƙirƙiri tsarin barci wanda ke aiki kuma ya manne shi a cikin mako.

• Yi Ajiye Farko… Tare da Kwanciyar Ku: Ku kwanta da wuri kowane dare maimakon yin barci washegari.

• Saita yanayi: Tabbatar cewa ɗakin kwana yana da shiru, duhu da sanyi, guje wa ci da sha da daddare, kuma ku tsara isasshen lokaci don hutawa da shakatawa kafin ku buga ciyawa.

• Fara Rana Dama: Sakamako daga binciken ZOE's PREDICT ya nuna cewa abin da mutum yake ci yana da mahimmanci kamar lokacin da mutum ya ci. Tun da tasirin abinci ya bambanta tsakanin daidaikun mutane, ɗauki karin kumallo mai lafiya ga jikin ku (tunanin: 'ya'yan itatuwa da kayan marmari) maimakon babban karin kumallo mai ɗauke da kuzari don mafi kyawun kuzari da safe. 

Sanin Jikinku: Yi cikakken gwaji wanda ke gano yawan ƙwayoyin cuta “mai kyau” da “mara kyau” a cikin hanjin ku waɗanda ke da alaƙa da lafiyar rayuwa, da kuma matakan sukarin jini da martanin mai na jini ga abinci don ku sami damar sarrafa ku. lafiyar kansa.

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Linda Hohnholz, editan eTN

Linda Hohnholz tana rubuce-rubuce da gyara labarai tun farkon fara aikinta. Ta yi amfani da wannan sha'awar a wurare kamar su Hawaii Pacific University, Chaminade University, da Hawaii's Discovery Center, da yanzu TravelNewsGroup.

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