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Fitness

2 g na Carnosine a Kullum Tsawon Mako 12: Gwajin Mutane 299 Ya Fi Yawanci Ba ya Samun Sakamako

Iron Marcus · · 5 min read

2 g na Carnosine a Kullum Tsawon Mako 12: Gwajin Mutane 299 Ya Fi Yawanci Ba ya Samun Sakamako

Gabaɗaya: Gwaji Mai Girma da Ya Fi Yawanci Ba ya Samun Sakamako

An tallata kwayar carnosine a matsayin ƙarin da zai ƙara juriya ga tsokoki. Wani sabon gwaji da ya haɗa mutane 299, an raba su zuwa rukuni‑rukuni (carnosine ko placebo), ya gwada wannan ikirari, kuma mafi yawan sakamakon ya nuna babu tasiri. An samu alamu a wasu ƙananan rukunai, amma ba su isa su zama hujja mai ƙarfi ba.

Binciken an wallafa shi a Journal of the International Society of Sports Nutrition daga tawagar Jami'ar Louisville da Jami'ar Bellarmine, tare da O’Toole da Bhatnagar a matsayin shugabanni. Marubutan sun lura cewa an fi amfani da carnosine da sinadarin da ke samar da shi, beta‑alanine, a matsayin ƙarin ƙarfafa aiki, amma har yanzu “ba a tantance tasirin carnosine ba sosai.”

Abin da aka Yi da Gaske

  • Tsari: Gwajin likita mai cikakken raba rukuni‑rukuni tare da placebo
  • Yawan mahalarta: Mutane 299
  • Matsakaicin kashi: 2 g na carnosine a kullum, a cikin ƙwayoyi
  • Tsawon lokaci: Kimanin makonni 12 (auna a farkon gwaji, kusan makonni 6 da makonni 12)
  • Gwaje‑gwaje: Ƙarfi na riƙon hannu, tashi na ƙafafu biyu har sai ƙarfi ya ƙare, gwajin matakai na minti 2, da saurin tafiya
  • Karin bayanai: An tattara jini da fitsari a kowanne ziyara

Masu binciken suka ƙididdige canjin da aka samu a kowane matakin ƙarfi (na ainihi da kashi‑kashi daga farkon gwaji) sannan suka kwatanta sakamakon carnosine da na placebo.

Sakamakon Babba: Yawanci Ba a Samu Tasiri ba

A dukkan ma'aunin aikin, carnosine bai fi placebo ba. Marubutan sun ba da rahoton babu bambance‑bambance masu muhimmanci (p < 0.05) a kowanne gwaji, sai a wasu ƙananan rassan da ke ƙasa. Wannan ya haɗa da ƙarfi na riƙon hannu da saurin tafiya, yayin da takaitaccen bayanin ya nuna babu nasara a gwajin matakai ko tashi na ƙafafu.

Idan kana neman hujja da ke cewa “carnosine yana ƙara juriya ga kowa,” wannan gwaji ba ya ba da irin wannan tabbaci.

Alamomin Ƙananan Rukuni Biyu

1. Tashi na ƙafafu a mutane ƙasa da shekaru 40 (mako 6). Mutanen da suka sha carnosine ƙasa da shekaru 40 sun yi ƙarin tashi na ƙafafu biyu har sai ƙarfi ya ƙare fiye da masu placebo (p = 0.018).

2. Gwajin matakai a maza sama da shekaru 40 (mako 12). Maza sama da shekaru 40 da ke shan carnosine sun ƙara yawan matakai a gwajin minti 2 (p = 0.010). A dukkan maza, tasirin ya kasance alama (p = 0.06).

Marubutan sun kammala da cewa amfanin ya takaita ga maza da wasu ƙananan ƙungiyoyi na shekarun, sannan carnosine “na iya ƙara tasiri ga waɗanda ke yin motsa jiki na ɗan lokaci mai maimaitawa.”

Dalilin Da Ya Sa Dole A Kalli Wadannan Alamomi Cikin Hankali

Wannan shi ne lokacin da gaskiya ta fi ƙayatarwa.

  • Binciken ƙananan rassa na da rauni. Raba gwaji bisa ga shekara da jinsi yana ƙara yawan gwaje‑gwaje da ake yi. Idan aka yi ƙididdiga da yawa, wasu p‑values kan faɗi ƙasa da 0.05 ba da gangan ba. Takaitaccen bayani bai nuna an yi gyaran ƙima ba don gwaje‑gwaje masu yawa.
  • Babu haɗin kai a tsarin gwaji. Alama ɗaya tayi bayyananne a matasa a makonni 6 (gwajin ƙafafu), ɗaya kuma a manyan maza a makonni 12 (gwajin matakai). Babu bayani guda ɗaya da ke haɗa duk lokuta, gwaje‑gwaje, ko ƙungiyoyi.
  • Alama ba ta zama sakamako ba. Sakamakon p = 0.06 ga dukkan maza ba ya kai matakin da aka sanya a binciken ba.
  • Kammalawa ta wuce bayanan da ke akwai. “Yana inganta juriya ta tsoka da na zuciya‑huhu” a ƙungiyoyi na musamman yana da ƙarfi fiye da gwajin da ya nuna yawancin ba tare da sakamako ba.
  • Bayanan da suka ɓace a takaitaccen bayani. Ba a ba da cikakken bayani kan demografi, girman tasiri, ko lokacin da ake sa ran ƙananan rassa su bayyana ba.

Don haka, abin da za a dauka daga wannan bincike shi ne alamomi da za su iya ƙarfafa ƙarin bincike, ba hujjoji masu ƙarfi ba.

Carnosine da Beta‑Alanine: Kwatancen Gaskiya

Gwajin ya duba carnosine, ba beta‑alanine ba, kuma ba a kwatanta su kai tsaye ba. Ga wasu bayanai na waje.

Carnosine ƙunshi ne na beta‑alanine da histidine. Beta‑alanine ana ɗauka a matsayin muhimmin ɓangare wajen gina carnosine a tsoka, shi ya sa masana kimiyyar abinci na wasanni suka fi mayar da hankali a kan beta‑alanine. Hanyoyin beta‑alanine na yau da kullum suna buƙatar fiye da gram‑gram a kullum tsawon makonni, a raba su zuwa ƙananan ƙwayoyi don guje wa jin ƙaiƙayi (paresthesia). Binciken beta‑alanine ya fi yawa kuma ya ci gaba, yana nuna fa'idodi kaɗan a ayyukan ƙarfin tsanani na minti ɗaya zuwa wasu mintuna.

Wannan gwaji na carnosine na 2 g/kwana ba ya nufin carnosine ba shi da amfani; yana nufin cewa, a kan wannan ƙima da yanayin gwaji, ba a ga wani tasiri ba. Akwai buƙatar ƙarin bincike kafin a yanke ƙarshe kan ko carnosine ya fi beta‑alanine.

Abubuwan Da Za a Iya Amfani Da Su

  • Matsakaicin kashi: Gwajin ya yi amfani da 2 g/kwana na carnosine. Wannan shine kawai ƙima da aka gwada, don haka shi ne kawai abin da wannan binciken zai iya magana a kai.

  • Lokaci: Takaitaccen bayani bai fayyace lokacin da ake shan ƙwayar ba, ko irin tsarin horon da aka yi ba. Kada ka ɗauki wata hanyar musamman a matsayin hujja daga wannan takarda.

  • Tsawon lokaci: Alamar tashi na ƙafafu ta bayyana a kusan makonni 6, alamar gwajin matakai a kusan makonni 12, amma ba a ba da tabbacin lokaci ba saboda ƙarin bayanan da suka ɓace.

  • Wanene zai iya la'akari da shi: Kowa da ke sha'awar gwadawa, muddin ya fahimci cewa shaidar ba ta da ƙarfi. Marubutan sun ba da shawarar carnosine na iya yin tasiri a motsa jiki na ɗan gajeren lokaci da maimaitawa, musamman a manya ƙasa da 40 (tashi na ƙafafu) da maza sama da 40 (gwajin matakai).

    • Masu neman ƙara ƙarfi a riƙon hannu ko ƙarfin gaba ɗaya. Babu nasara a wannan ɓangaren.
    • Masu son inganta saurin tafiya. Babu sakamako.
    • Matan da ke fatan ƙaruwa. Amfanin ya takaita ga maza; babu shaidar tasiri ga mata.
    • Masu daƙatar ƙuntatawa a kuɗi. Za su fi amfana da saka kuɗi a horo, barci, da isasshen furotin.
    • Masu ciki, ko da ke da wasu cututtuka ko shan magani. Ya kamata su tuntuɓi likita kafin fara kowanne ƙari.

Kammalawa

Gwajin da ya haɗa mutane 299, inda aka ba su 2 g/kwana na carnosine na tsawon makonni 12, bai gano wani fa'ida gaba ɗaya a kan placebo a cikin gwajen riƙon hannu, tashi na ƙafafu, gwajin matakai, ko saurin tafiya ba. Nasarorin da aka samu su ne ƙara tashi na ƙafafu a mutanen ƙasa da 40 da kuma ƙara matakai a maza sama da 40. Wadannan alamomi suna da ban sha'awa, amma suna cikin ƙananan rassa ne da ke buƙatar sake gwadawa kafin a ɗauke su a matsayin hujja mai ƙarfi. Marubutan sun ba da rahoton babu rikice‑rikice na sha'awa.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Iron Marcus

Iron Marcus writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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