Hutu ba ƙaramin abu ba ne. Barci ya zama dole don aikin da ya dace na kwayoyin halittarmu da metabolism (= duk halayen sinadarai na kwayoyin halitta). A cewar wasu nazarin, rashin barci yana rushe ka'idodin hormones, wanda zai iya yin tasiri ga karuwar nauyi. Rashin barci yana haifar da karuwa a matakin hormones na ci (= ghrelin) da raguwa a matakin hormones masu inganta satiety (= leptin).

A matsakaita, yaro yana yin barci na sa'o'i 10 a dare yayin da babba zai buƙaci kimanin 7:30 na safe. Wannan matsakaita ne, ga wasu mutane lokacin barci zai fi tsayi ko gajere. A cewar Inserm, "Huta yana bawa jiki damar yin ayyukan da ake bukata don ci gaba da lafiya".¹ Yayin barci, kwakwalwa tana aiki. Matakan barci daban-daban suna ba da damar jiki ya cika makamashi da adana bayanan da aka karɓa a rana. Ƙwaƙwalwar ajiyar kamar an maido ne. Lokaci da ingancin barci yana da matukar muhimmanci. A wannan lokacin, kwakwalwa tana fitar da kwayoyin hormones wadanda ke taimakawa tsarin rigakafi don yaki da cututtuka na kwayoyin cuta da ƙwayoyin cuta.

Don inganta ingancin barcin ku da ƙarfafa garkuwar jikin ku, ga wasu shawarwari:

• Kada ku shiga aikin jiki da latti.
• Ka guji abubuwan sha masu ban sha'awa kamar kofi.
• Kafin ka kwanta barci, kada ka yi jinkirin shakatawa tare da kyakkyawan wanka mai zafi ko motsa jiki na numfashi.
• Fuskar kwamfuta da talabijin na iya sa ka farke kuma suna shafar ingancin barci.

Barci da rashin lafiyar sa, Inserm. kiwon lafiya shirin taimakon ma'aikaci, barci.