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Wataƙila, wani abu mai ban mamaki da wanda ba a gano shi ba fiye da mafarki kawai ba ya wanzu a rayuwarmu. Gaji da gajiyawa, bayan aikin yini mai wahala, mutum ya kwanta a gado mai ɗumi mai laushi, ya huta, ya rufe idanunsa kuma… Hannunsa da ƙafafu sun yi nauyi, tsokar jikinsa ta yi laushi, tunaninsa ya ɗauke shi nesa da iyaka. sani, inda kwakwalwa ke zana sabo, wani lokacin ba a fahimta, hotuna…
Ko kun san cewa a cikin shekaru ashirin da suka gabata, masana kimiyya sun gudanar da bincike a wannan fanni fiye da duk shekarun baya. A sakamakon haka, sun yi bincike mai yawa, kuma sun tabbatar da cewa barci yana taka muhimmiyar rawa wajen daidaita rayuwar ɗan adam, kai tsaye yana rinjayar duk nasarorinsa da gazawarsa.
Barci da rawarsa a ci gaban kimiyya da fasaha
A zamaninmu, alakar da ke tsakanin barci da sabbin fasahohi a bayyane take. Kuma duk saboda a yau lafiyar ɗan adam ta fi kowa. Don haka, manyan kamfanoni da suka shahara a duniya waɗanda suka tsunduma cikin ƙirƙirar na'urori, na'urorin lantarki da sauran na'urori don sauƙaƙa rayuwarmu, sun fara cika lavansu tare da ƙwararrun masana a fagen bacci. Ɗaya daga cikin manyan misalan wannan shine zuwan Roy Reiman, ƙwararren ƙwararren inganta barci marar ƙwayoyi, ga ƙungiyar "". Bugu da ƙari, an gayyace shi musamman don yin aiki a kan iWatch smartwatch, manufarsa ita ce haɓaka ingancin rayuwar mutum da ... saka idanu kan lafiyarsa, musamman, zaɓar mafi kyawun lokaci don tada mai sauƙi.
Me yasa yake da mahimmanci a ci abinci daidai kafin kwanciya barci?
Annashuwa yana ɗaya daga cikin manyan sharuɗɗan don barci mai sauti da rashin damuwa. A lokaci guda, muna magana ba kawai game da jiki ba, har ma game da kwakwalwa. Yana da matukar mahimmanci a tuna da wannan ga mutanen da, zuwa gado, suna son gungurawa cikin abubuwan da suka faru a ranar da ta gabata, suna nazarin su. Ko kuma yi shiri don gaba. Bayan haka, kwakwalwa yana jin dadi ba kawai daga mummunan ba, har ma daga tunani mai kyau. Kuma tare da jin daɗinsa, mafarkin da aka daɗe yana jira ya ɓace, wanda ke da wuyar dawowa.
Sai dai masana sun ce akwai abinci da ke taimakawa wajen kwantar da hankulan jijiyar jiki, kuma a sakamakon haka, barci. A cikin da'irar su, har ma suna da sunansu - "soporific". Wadannan sun hada da wadanda ke dauke da tryptophan, tun da yake wannan amino acid ne ke taimakawa jiki samar da serotonin. Neurotransmitter ne wanda ke rage saurin watsa motsin jijiya kuma yana bawa kwakwalwa damar shakatawa.
Manyan samfuran 10 don taimaka muku yin barci cikin sauƙi da sauri
Yana da kyau a lura cewa yawancin masu ilimin lissafin jiki da masu gina jiki suna tsunduma cikin haɓaka irin wannan babban jerin. Bugu da ƙari, lissafin su yana da samfurori iri ɗaya da daban-daban. Amma a cikin komai, kamar yadda suke faɗa, kuna buƙatar neman kawai mai kyau. Don haka ku zaɓi waɗanda suka dace da ku.
Ayaba - Sun ƙunshi potassium da magnesium, wanda ke kawar da tashin hankali na tsoka kuma don haka ya ba ku damar shakatawa. Shahararriyar likitan ilimin halin dan Adam Shelby Friedman Harris ta ba da shawarar a ci rabin ayaba da ’yan goro kafin a kwanta barci: “Wannan zai ba wa jikinka kyakkyawan kashi na cakuda tryptophan da carbohydrates.”
Croutons sune carbohydrates masu haɓaka matakan sukari na jini kuma suna haifar da samar da insulin, wanda kuma yana aiki azaman ƙwayar barci mai laushi. Haka kuma, insulin ne ke da tasiri mai kyau akan samar da tryptophan iri ɗaya da serotonin a cikin jiki. Af, ana iya haɗa croutons tare da man gyada don inganta sakamako.
Cherries - Sun ƙunshi melatonin, hormone wanda ke daidaita barci. Ya isa a ci dan kadan daga cikin wadannan berries ko sha gilashin ruwan 'ya'yan itace ceri awa daya kafin lokacin kwanta barci.
Flakes, muesli ko hatsi iri ɗaya ne carbohydrates waɗanda ke aiki kamar busassun, musamman idan an haɗa su da madara. Amma a wannan yanayin, yana da kyau a yi ba tare da sukari ba. Tunda yawan kasancewarsa a cikin jini na iya samun sabanin haka.
Jasmine shinkafa nau'in shinkafa ce mai tsayi. Yana haɓaka samar da glucose kuma, a sakamakon haka, yana ƙara matakin tryptophan da serotonin a cikin jini. Koyaya, kuna buƙatar ci aƙalla sa'o'i huɗu kafin lokacin kwanta barci.
Oatmeal - Ya ƙunshi magnesium, calcium, silicon, potassium da phosphorus, wanda zai iya taimaka maka barci da sauri.
Kifi - Ya ƙunshi omega-3 fatty acid, wanda ke da alhakin sarrafa hawan jini, da kuma abubuwan da ke haifar da samar da melanin da serotonin. Kuma yana da kyau a ci kifi sa'o'i biyu kafin barci.
Dumi madara shine tryptophan.
Cuku mai ƙananan - kamar madara, yana dauke da tryptophan, wanda, tare da ƙananan adadin furotin, zai ba ku damar shakatawa da sauri.
Kiwi shine sakamakon binciken kwanan nan. Kiwi shine antioxidant na halitta. Bugu da kari, yana dauke da sinadarin potassium, wanda, a tsakanin sauran abubuwa, yana inganta aikin zuciya da na numfashi.
Taƙaice duk abubuwan da ke sama, Ina so in tuna da kalmomin masanin abinci mai gina jiki Christine Kirkpatrick cewa ba duk hadaddun carbohydrates ba ne daidai da amfani a cikin wannan yanayin. Don neman barci, "mutum na iya zaɓar samfuran da ba daidai ba" soporific ", yana ba da fifiko ga donuts iri ɗaya. Babu shakka, waɗannan carbohydrates ne waɗanda ke ƙara matakan serotonin. Amma, idan aka haɗe su da yawan sukari, za su iya haifar da hauhawar matakan sukari na jini. ” Kuma wannan zai hana ku barci na dogon lokaci.
Yadda ake kara saurin yin barci
Da farko, Dole ne ku kwanta kawai idan kuna jin gajiya sosai da sha'awar barci. Bugu da ƙari, idan bayan minti 15 har yanzu ba za ku iya barci ba, yana da kyau ku karanta littafi ko ma tashi ku yi wasu abubuwa, kuna jiran sabon ƙwayar gajiya. In ba haka ba, kuna fuskantar haɗarin juya marigayi zuwa dare.
Na biyu, ya kamata ku ƙi abincin da ke hana yin barci. Yana:
- nama - yana narkewa a hankali;
- barasa - yana tayar da tsarin juyayi;
- kofi - yana dauke da maganin kafeyin;
- cakulan duhu - kuma ya ƙunshi maganin kafeyin;
- ice cream - yana dauke da sukari mai yawa;
- abinci mai mai da yaji - yana lalata aikin zuciya da ciki.
Abu na uku, kana buƙatar ware aikin motsa jiki mai tsanani kafin lokacin kwanta barci. Af, wannan ƙuntatawa ba ta kowace hanya ta shafi jima'i. Tun lokacin jima'i, jiki yana samar da hormones da ke taimakawa wajen barci mai sauri. Kuma washegari bayan sa, mutum zai tashi da kuzari ya huta.
Barci duniya ce mai ban mamaki. Bugu da ƙari, masana kimiyya har yanzu ba za su iya amsa tambayar dalilin da yasa yake buɗewa ga wasu mutane ba, amma ba ga wasu ba. Duk da haka, ko ta yaya, ingancin rayuwar ɗan adam ya dogara da ingancinsa. Ku tuna da wannan!
Mun tattara mahimman mahimman bayanai game da ingantaccen abinci mai gina jiki don daidaita barci kuma za mu yi godiya idan kun raba hoto akan hanyar sadarwar zamantakewa ko blog, tare da hanyar haɗi zuwa wannan shafin: