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A wide, landscape editorial photograph shot from slightly above on a pale oak wooden surface, styled like a modern wellness magazine cover. On the left, a rustic ceramic bowl in matte oatmeal glaze holds ground cinnamon in a soft mound. Beside it sit several whole cinnamon sticks tied with natural twine, and a small wooden spoon dusted with warm reddish-brown powder. A loose cinnamon swirl spills across the surface in a graceful, organic arc. On the right, a minimalist fitness scene flows into the frame: a matte sage-green yoga mat partly unrolled, a stainless steel interval timer reading 00:20, a pair of clean white training sneakers, and a compact black kettlebell. A folded linen towel and a glass bottle of water add quiet, lifestyle-oriented detail. The two halves are linked by a thin line of scattered cinnamon powder that runs across the table like a brushstroke, joining the kitchen and the workout. Soft morning window light enters from the upper left. It casts gentle, long diffused shadows and highlights the texture of the spice, the grain of the wood, and the curled bark of the sticks. The palette is warm and earthy: cinnamon brown, terracotta, cream, sage green, and soft charcoal, with one small accent of burnt orange. The background is a softly blurred neutral wall with a hint of a leafy plant in the top corner, giving shallow depth of field. The composition leaves generous negative space at the top and center-right for headline text. The mood is calm, fresh, health-forward, and trustworthy, with a subtle scientific-journal sophistication. Crisp focus on the cinnamon, creamy bokeh in the background, and a fine film-like grain. The image is realistic, tactile, and uncluttered, with no people, no text, no logos, and nothing futuristic.
Nutrition

Cinnamon + Tabata: Horon Kai Kaɗai Don Rage Kitse a Gwajin Mako 8

Dr. Gymbro · · 5 min read
#supplements #inflammation #cinnamon #tabata #fat loss #hiit #body composition

Menene Fa'idar Cinnamon a Cikin Horon Tabata?

A cikin wani ƙaramar gwaji da aka wallafa a Journal of the International Society of Sports Nutrition a shekarar 2025, masanan Iran sun binciki yadda ƙara cinnamon (gram 1.5 a kowace rana) ke shafar sakamakon horon Tabata. Sakamakon ya nuna cewa maza da suka haɗa Tabata da cinnamon sun rasa kitse fiye da wadanda suka yi Tabata kai‑kaɗai. Kafin ka fara ɗaukar kwayoyin cinnamon, ya kamata ka fahimci cikakken bayani da iyakokin da wannan hanya ke da su.

Tsarin Gwajin

Masana sun zaɓi maza 40 masu nauyi ko kuma masu kiba, suka raba su zuwa rukuni huɗu (kimanin maza goma a kowane rukuni):

  • Tabata kaɗai (T)
  • Tabata + Cinnamon (T+S)
  • Cinnamon kaɗai (S)
  • Control (C)

Gwajin ya ɗauki makonni takwas, tare da zama uku a kowane mako. Rukunin da suka sha cinnamon sun ci kwayoyi 500 mg sau uku a rana, wato gram 1.5 a kullum – kusan rabin cokali. Masu bincike sun auna:

  • Nauyin jiki, BMI, da kashi % na kitse
  • Ƙarfi‑juriya (push‑ups, squat, plank, tsalle a tsaye)
  • Sikelin sukari da insulin a jini
  • Alamar hanta (SGOT, SGPT, GGT)
  • Alamun kumburi (CRP, TNF‑α) da myokine (adiponectin, irisin)

Zagayen Tabata da Aka Yi Amfani da Su

Tsarin Tabata na asali sakan 20 na aiki, sakan 10 na hutu. An yi zagaye takwas na motsa jiki:

  1. Jump squats
  2. Back extensions
  3. Crunches
  4. Push‑ups
  5. Triceps dips
  6. Side crunches
  7. Medicine‑ball military press
  8. Chin‑ups

A al'ada, wannan tsarin yana kaiwa kusan mintuna huɗu a kowane zagaye (8 × 20 + 10 s). Babu cikakken bayani a takardar da ya fayyace adadin zagaye da aka yi a kowanne motsa, don haka an ɗauka cewa an yi shi kamar yadda aka saba a Tabata.

Sakamakon Da Aka Samu

  • Rage kitse da BMI: Dukkan rukuni huɗu da suka tsoma baki (T, T+S, S) sun samu ragin nauyi da BMI (p < 0.001), yayin da rukunin kulawa (C) ba su sami canji ba. Rukuni T+S ne mafi girma, inda aka rage kashi ‑7.86 % na kitse, fiye da Tabata kaɗai (p = 0.013).
  • Ƙarfi‑juriya: Push‑ups, squat, plank, da tsalle sun inganta a rukuni T da T+S, ba a sami bambanci mai ma'ana ba tsakanin su. Cinnamon kadai (S) ba ta ƙara ƙarfi ga maza.
  • Metabolism: Sikelin glucose, insulin, HOMA‑IR, da sinadaran hanta (SGOT, SGPT, GGT) sun ragu a dukkan rukuni huɗu, amma ragin ya fi tsanani a rukuni T+S.
  • Alamun kumburi da myokine: CRP da TNF‑α sun sauka, yayin da adiponectin da irisin suka tashi a dukkan rukuni huɗu. T+S ne ya nuna canjin da ya fi girma (p < 0.05).

Lura: A takardar asali ba a bayar da cikakken bayani kan yawan kilo da aka rasa ba. Wasu bayanai suna nuni da cewa Tabata kaɗai na iya haifar da kusan kilo 7 na ragin nauyi, yayin da T+S ke haifar da kusan kilo 6; duk da haka, T+S ya iya ƙara ragin kitse tare da riƙe ko ƙara lean mass.

Me Ya Sa Cinnamon Zai Iya Taimakawa?

Masana sun mayar da hankali kan kumburi da myokine maimakon kona kitse kai tsaye. Polyphenols da ke cikin cinnamon suna rage alamar kumburi, kuma irisin – myokine da ke fitowa daga tsoka – na ƙarfafa “browning” na kitse da ƙarin amfani da makamashi. Dukkaninsu sun fi bayyana a rukuni T+S.

Ko da yake insulin shi ne mafi yawancin dalilan da aka danganta da cinnamon, a wannan gwajin ba shi ne babban abin da ke motsa ba. Glucose, insulin, da HOMA‑IR sun inganta a duk rukunin da suka sha cinnamon (T+S da S), wanda ke nuni da cewa motsa jiki ne babban mai tasiri, yayin da cinnamon ke ƙara tasirin anti‑kumburi.

Cinnamon Kaɗai Ba Ta Iya Cire Kitse Da Sauƙi Ba

Takardar ta ƙare da cewa cinnamon ba ta maye gurbin horon ba; a maimakon haka, ta ƙarfafa sakamakon Tabata. Rukuni na kulawa (C) ba su sami wani canji ba, rukunin horo (T) sun inganta ƙarfi, kuma rukuni na cinnamon kaɗai (S) ba ta kai ga nasarar da T+S ke da shi ba. Don haka, za a iya fassara sakamakon a matsayin “Tabata da cinnamon na iya yin fiye da Tabata kaɗai,” ba “cinnamon tana narkar da kitse” ba.

Iyakokin Gwajin

  • Girman samfur: Kusan maza goma a kowane rukuni ba su isa ba don ƙuduri mai ƙarfi.
  • Rukuni na maza ne kawai: Ba su wakilta mata ko manya ba.
  • Blindness (ɓoye) ba a yi ba: Idan mahalarta sun san wanne rukuni suke, tasirin tsammani na iya shiga.
  • Nau'in cinnamon bai bayyana ba: Cassia da Ceylon na da tasiri daban‑daban kan sakamakon.
  • Gwaji guda a ƙasa guda: Ana buƙatar maimaita gwajin a ƙasashe da al'ummomi daban‑daban.

Abubuwan Da Za Ka Iya Aiwatar Da Su

  • Kimar cinnamon: Gwajin ya yi amfani da capsule 500 mg sau uku a rana (gram 1.5 a kullum). Wannan ne kawai kima da aka gwada; ba lallai ka ɗauki ƙarin ba.
  • Cassia vs. Ceylon: Mafi yawancin cinnamon da ake samu a kasuwa shi ne cassia, wanda ke ɗauke da coumarin – sinadari mai yiwuwar cutar da hanta idan aka ci da yawa. Hukumar EU ta ba da izinin 0.1 mg/kg na coumarin a kowane ƙarin na yau da kullum. Don amfani na makonni da yawa, cinnamon na Ceylon (wanda ke da ƙananan coumarin) shi ne mafi aminci, musamman ga masu damuwa da hanta.
  • Wanene ya kamata ya yi amfani? Mutanen da ke da lafiya, ɗaukar horon ƙarfi‑mai ƙarfi, kuma ke neman ƙarin da ba ya ƙara kashe kuɗi.
  • Wanene ya kamata ya nemi shawara? Idan kana ɗaukar maganin sukari, maganin hawan jini, ko kuma kana da cutar hanta, ka tuntuɓi likita kafin ƙara cinnamon. Masu farawa su fara gina tushe mai ƙarfi kafin su shiga Tabata mai tsanani.

Ƙarshe

Gaskiyar labarin shine horon. Mako takwas na zagaye na Tabata sun inganta yanayin jiki, ƙarfi, alamun kumburi, da kuma alamar hanta. Cinnamon kamar ƙara da ba tsada, yana iya ƙara ragin kitse a wannan ƙaramar gwaji. Idan aka ci gaba da bincike, za a iya tabbatar da ko wannan tasiri na da tabbas. A yanzu, horon ne ke da muhimmanci, cinnamon na iya zama ƙarin da ke ƙara fa'ida ga wasu alamun metabolik.

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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Dr. Gymbro

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

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