Binciken Sakan 32 da ke ɓoye a Cikin Sinadarin Araha
Sodium bicarbonate, wato baking soda, sananne ne a tsakanin ‘yan wasan juriya: yana iya ba da ɗan ƙarfi, amma kuma yana iya haifar da matsalar ciki. A sabon bincike da aka wallafa a International Journal of Sport Nutrition and Exercise Metabolism (Aktitiz et al., DOI: 10.1123/ijsnem.2026‑0041) an gwada shi a rukuni na musamman – mata masu gudu na hutu. Gwajin an yi shi a waje, a kan hanya madaidaiciya.
Sakamako: Gudun 10 km ya zama ƙasa da minti 51 ba tare da ƙaruwa a alamu na matsalar ciki ba.
Menene Masana Kimiyya Suka Yi?
Mata masu lafiya 21 (shekaru 33.6 matsakaici, VO₂max kusan 48.6 ml·kg⁻¹·min⁻¹) sun kammala sa’a biyu na gudun 10 km a waje. Tsarin gwajin ya kasance na bazuwar, an raba su gida biyu‑gida biyu da kuma a jere, don haka kowanne ya zama kamar gwaji na kansa.
- Yanayin ƙari: sodium bicarbonate (SB) a 0.3 g/kg na nauyin jiki
- Yanayin placebo: gishirin tebur a 0.03 g/kg
- Abincin da aka ci: abincin da ke ɗauke da ƙarin carbohydrate a 1.5 g/kg na nauyin jiki, an ci tare da SB da placebo duka
- Lokaci: an sha maganin mintuna 90 kafin fara gudu
- Kulawar zagaye: an gudanar da dukkan gwaje‑gwajen a irin wannan yanayi na al'ada a waje
Wannan daidaita yanayin al'ada yana kawar da hayaniyar da yawancin bincike a mata ke yi wa watsi da ita.
Sakamakon Lamba
Bayan shan SB, mata suka kammala 10 km a 3,046.1 ± 208.7 seconds, yayin da a lokacin placebo suka kai 3,078.4 ± 206.8 seconds (p = .011). Wannan yana nufin ƙaruwa kusan sakan 32 – kusan 1 % a kan minti 51 na tseren.
Canjin jini ya bi diddigin da aka zata:
- pH na jini a hutu: 7.47 (SB) vs. 7.42 (placebo) (p < .001)
- Bicarbonate a hutu: 27.7 vs. 22.2 mmol/L (p < .001)
- Duka suna ci gaba da zama mafi girma bayan gudu a duk lokutan da aka auna (1, 3, 5, 7 mintuna bayan motsa jiki; p < .05)
A cikin kalmomi masu sauƙi, SB ya sa jini ya zama mafi alkaline kafin tashi, sannan wannan fa'ida ta ci gaba bayan an gama.
Matsalar Ciki da Ba Ta Bayyana ba
Kamar yadda aka saba, abin da ke haifar da gurbacewar ciki da SB su ne kumburi, amai, da gaggawar fita. Masana sun bi alamun a mintuna 30, 60, da 90 bayan shan maganin. Ba su ga bambanci mai ma’ana tsakanin SB da placebo ba (p > .05 ga duka).
Marubutan sun bayyana tsarin a matsayin “mai amfani kuma mai jurewa.” Abincin da ke ɗauke da ƙarin carbohydrates ya yiwu shine dalilin rage alamun, amma binciken bai gwada SB ba tare da abinci ba. Don haka ba za a iya cewa abincin ne ya hana alamun ba; kaɗai an nuna cewa hadin ya jure a cikin wannan rukuni.
Jagorar Aiki Ta Gaskiya
- Kwaya: 0.3 g na sodium bicarbonate ga kowanne kg na nauyin jiki. Misali, mata mai nauyin 60 kg za ta sha 18 g, yayin da mai 70 kg za ta sha 21 g.
- Carbs: 1.5 g/kg na nauyin jiki a cikin abincin – kusan 90 g na carbohydrates ga mai 60 kg.
- Lokaci: a sha duka a lokaci guda, mintuna 90 kafin gudu.
- Kuma: Binciken bai ce ko sabon mai farawa zai iya jurewa ba, don haka a gwada shi a lokacin horo, ba a safiyar gasa ba. Wannan shawara ce mai ma’ana, ba sakamakon takarda ba.
Wanene Ya Dace da Shi?
Shawarar tana da amfani ga mata masu lafiya, masu gudu na hutu a cikin shekaru 30‑40, masu daidai da matakin VO₂max na mahalarta, kuma masu tsere 10 km. Idan kana cikin wannan rukuni kuma kana neman ƙara sauri, wannan zaɓi ne mai araha da za a iya tattaunawa da ƙwararren masanin abinci ko mai horarwa.
Wanene Ya Kamata Ya Guji Shi (Ko Ya Tambaya Da Farko)
Takardar ba ta gwada wasu rukuni ba, don haka ga gargadi gaba ɗaya:
Duk wanda ke da hawan jini sosai, cutar koda, ko wani yanayi da ke buƙatar rage sodium ya kamata ya tuntuɓi likita kafin ya fara.
Wadanda suka taɓa samun matsalar hanji da SB a baya su yi hankali – wannan bincike ba ya hasashen tasiri na mutum‑bayan‑mutum.
‘Yan gudu da ke horar da su don tsare‑tsare masu tsawo ko gajere ba su kamata su ɗauki wannan fa'ida a matsayin tabbatacciyar ba; an gwada kawai 10 km.
Duk mai ciki ko wanda ke kula da wata cuta ya nemi shawarwarin likita.
Binciken Gaskiya: Iyakan Nazarin
An yi gwajin ne a kan mata 21 kawai, don haka wannan sakamakon alheri ne, ba hukunci na ƙarshe ba. ‘Yan gudu ba su kasance ƙwararru ba, ba manyan ‘yan wasa. An gwada hanya guda a wuri guda. Bugu da ƙari, ba a bayar da rahoton ko akwai bambanci tsakanin mahalarta daban‑daban ba, don haka wasu na iya amfana fiye da wasu. Haɓakar 1 % na iya zama mai ma’ana ga masu neman ƙarshe na lokaci, amma ba al’ajabi ba ne.
Ya kamata a lura cewa binciken ya yi amfani da adadin da aka ƙayyade na sodium bicarbonate. Yin ƙididdiga da cokali ɗaya na gishiri a ƙicin ba ta daidai da auna gram bisa ga nauyin jiki.
Gabaɗaya
Ga mata masu gudu na hutu, shan adadin da aka ƙayyade na sodium bicarbonate tare da abincin da ke ɗauke da ƙarin carbohydrates mintuna 90 kafin 10 km ya inganta gudun kusan sakan 32. Hakanan ya ƙara pH da bicarbonate a jini ba tare da ƙaruwa a alamun matsalar ciki ba. Wani gwaji ne mai araha da za a iya gwadawa a lokacin horo, tare da shawarwarin likita idan ya zama dole.
Source: Aktitiz et al., “Acute Sodium Bicarbonate Supplementation Enhances 10‑km Outdoor Track Running Performance in Recreational Female Runners,” International Journal of Sport Nutrition and Exercise Metabolism. PubMed: 42926128.
