Collagen 15 g a Kullum Yana Rage Tashin Dare da Kashi 27 %
Farkon tashi a tsakiyar dare na iya shafar dawowar jikinka, ko da kuwa kana kiyaye tsarin horo da abinci. Gwaji ƙanana ya gano cewa shan 15 g na peptides na collagen awanni 1 kafin kwanciya ya rage adadin tashi da aka rubuta a cikin polysomnography daga 29.3 zuwa 21.3, wato kusan 27 %. Masu halarta sun kuma samu sakamako mafi kyau a gwajin Stroop da safe. Amma ba a samu canji a jimillar lokacin barci, lokacin shigowa da barci (sleep latency), ko ingancin barci ba, kuma nazarin ya ƙunshi maza 13 kacal na tsawon kwanaki 7 tare da samfurin da kamfanin ya ba da. Ga abin da bayanan suka nuna da yadda masu ɗagawa za su iya gwada shi cikin aminci.
Me Ya Sa Collagen a Dare? Shi Ne Glycine
Collagen na ɗauke da glycine da yawa – kusan kashi 1 cikin 3 na dukkan amino acid‑din da ke cikinsa. Wannan adadi ya fi na yawancin foda na furotin. An dade ana nazarin glycine a matsayin maganin barci, kuma gwaje‑gwajen ƙanana da suka yi amfani da kusan 3 g kafin kwanciya sun nuna ingantaccen tasiri kan barci. Peptides na collagen suna ba masu ɗagawa hanya mai rahusa da sauƙi don samun glycine, tare da sauran amino acid.
Masu bincike daga Loughborough University da abokan hulɗa sun so tantance ko ƙarin collagen mai ɗauke da glycine zai iya inganta barci a maza masu motsa jiki waɗanda ke fama da matsalolin ƙin barci.
Binciken: Menene Aiki Da Gaske
Tsarin binciken ya ƙunshi abubuwa masu ƙarfi ga gwaji ƙanana:
- Masu halarta: maza 13 masu motsa jiki, matsakaicin shekaru 24, suna horo kusan sa’o’i 7 a mako.
- Matsalar barci: matsakaicin Athens Insomnia Scale na 9, alamar matsalar barci ta gaskiya.
- Matsayin gwaji: 15 g na peptides na collagen ko placebo, an sha awanni 1 kafin kwanciya na kwanaki 7.
- Tsari: randomized crossover, don haka kowanne mahalarta ya gwada duka yanayin, tare da aƙalla kwanaki 7 tsakanin gwaje‑gwaje da mako 7 na “wash‑out” kafin a fara sabon sabon yanayi.
- Auna: littattafan barci da actigraphy a duk kwana 7, tare da polysomnography (gwajin da ya fi inganci a dakin gwaje‑gwaje) da core temperature a daren 7. An kuma auna ƙwayoyin hormone, matakan kumburi, da tunani a daren 7 da safe na gaba.
Tsarin crossover yana da mahimmanci domin kowanne mahalarta ya zama kansa a matsayin mai kwatanta, wanda ke rage hayaniya a cikin sakamakon ƙanana.
Abin Da Ya Inganta: Ƙarancin Tashi da Ƙara Ƙwarewar Safiya
Ƙarancin tashi. Polysomnography ta nuna 21.3 ± 9.7 tashi da collagen vs 29.3 ± 13.8 tare da placebo (P = 0.028). Wannan kusan 8 tashi ƙasa a dare, wato 27 % ragewa.
Littattafan barci ma sun nuna haka. A cikin kwanaki 7, masu halarta sun rubuta 1.3 ± 1.5 tashi da collagen vs 1.9 ± 0.6 da placebo (P = 0.023). Daidaituwar ma’auni na ƙwarai da na zuciya alama ce mai kyau.
Ingantaccen sakamakon Stroop da safe. A safiyar bayan daren 7, mahalarta sun amsa kashi 100 % (1.00 ± 0.00) na tambayoyin Stroop da collagen, alhali da 97 % (0.97 ± 0.05) da placebo (P = 0.009). Gwajin Stroop na auna hankali da iyawar tsayar da amsoshin da ba a niyya ba. Ban da kanana bambanci, hakan na nuni da yiwuwar ƙaruwa a hankalin tunani, amma ba hujja ce ta babbar fa'ida ta tunani ba.
Abin Da Ba Ya Inganta: Gaskiyar Lamarin
Anan ne alamar click‑bait ta ƙare. Collagen bai canza ba:
- Jimillar lokacin barci
- Lokacin shigowa da barci (sleep latency)
- Ingancin barci
- Zazzabi na jiki (core temperature)
- Matakan hormone ko alamun kumburi
- Jin gajiya, kasala ko ingancin barci gaba ɗaya
- Wasu gwaje‑gwajen tunani
Saboda haka collagen ba maganin bacci ba ne, kuma ba ya taimakawa mutane su shiga barci da sauri ko su yi barci na dogon lokaci. Abu ɗaya kawai da ya canza shine adadin lokutan da barci ya katse. Idan matsalarka ita ce tashi a tsaka‑tsakin dare na awa ɗaya, wannan binciken ba zai ba ka ƙarin taimako ba.
Iyakokin Da Ya Kamata Ka Sani
- Ƙananan samfur: maza 13. Gwaje‑gwajen ƙanana sau da yawa suna ƙara girman tasiri kuma ba su nuna ko sakamakon ya dace da mata, manyan shekaru ko waɗanda ba ‘yan wasa ba.
- Tsawon lokaci ƙanƙanta: kwanaki 7. Ba mu san ko fa’idar za ta ci gaba, ta ƙaru ko ta ƙare ba.
- Bayanan dakin gwaje‑gwaje na dare ɗaya: polysomnography an yi shi a daren 7 ne kawai, don haka adadin tashi na gabaɗaya ya fito ne daga dare guda a kowane yanayi.
- Samfurin kamfani: Rousselot ya samar da collagen, kuma marubuta biyu daga kamfanin sun halarci aikin. Wannan ba ya karya aikin, amma sake gwajin da ba a da alaƙa da kamfani zai ƙara ƙima.
- Yawancin sakamako: an gwada abubuwa da yawa, kuma kawai ‘yan kaɗan suka yi tasiri, don haka wasu sakamako na iya zama na bazuwar.
Yadda Za Ka Yi Amfani Da Shi: Shawarwari Masu Ma’ana
Tsarin da aka yi gwaji: 15 g na peptides na collagen, kusan awanni 1 kafin kwanciya.
Waɗanda zai iya yi amfani da shi: ‘yan wasa da masu ɗagawa da ke fama da barci mara kyau saboda yawan tashi a tsaka‑tsakin dare, ba waɗanda ke da matsalar shigar barci ba. Idan ka rika rubuta yadda kake tashi a tsakiyar dare, gwaji na mako 1‑2 ba tare da haɗari ba zai ba ka fahimta. Ka kiyaye komai ɗaya, ka auna yawan tashi da yadda kake ji da safe.
Collagen vs. 3 g glycine: Glycine tsabta a kusan 3 g shine zaɓin da aka fi bincikawa don barci, kuma yana da araha da sauƙi. Collagen yana ƙunshe da glycine da sauran amino acids, kuma yana iya zama madadin shayin dare, amma yana buƙatar adadi mai yawa, kuma hujjojin ba su da yawa. Collagen ba cikakken furotin ba ne, don haka kada ya maye gurbin manyan tushen furotin naka. Ka ɗauke shi a matsayin ƙari, ba maye gurbi ba. Idan kana son hanya mafi sauƙi da ƙarfi, pure glycine na da kyau. Idan kuwa kana riga kana amfani da collagen, gwada 15 g a lokacin kwanciya.
Karshe
Rage tashi a dare da 27 % tabbas ne abin lura, amma ya samo asali ne daga maza 13 a cikin mako ɗaya tare da samfurin kamfani. Peptides na collagen kafin kwanciya na iya zama gwaji mai ƙwarin gwiwa, ƙarami‑hadari ga masu ɗagawa da barcinsu ke yanke‑yanke, ba magani da aka tabbatar ba. Gwada shi, bi shi da gaskiya, kuma ka ci gaba da kula da muhimman abubuwa: lokacin kwanciya daidai, ɗaki mai sanyi da duhu, da rage caffeine.
Source: Thomas C, et al. Eur J Nutr. 2024;63(1):323-335. doi: 10.1007/s00394-023-03267-w.
