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Nutrition

Man Fetur na Krill Ya Rage Asarar Tsoka a Lokacin Azumin Kwanaki 8 a Binciken Gwaji

Dr. Gymbro · · 5 min read
#supplements #omega 3 #fat loss #krill oil #intermittent fasting #muscle retention #alternate day fasting

Man Fetur na Krill Ya Rage Asarar Tsoka a Lokacin Azumin Kwanaki 8 a Binciken Gwaji

Cin abinci da ƙananan kalori galibi na haifar da rasa nauyi da asarar tsoka. Sai dai, wani sabon gwaji mai rarraba bazuwar da aka wallafa a Obesity ya nuna cewa ƙarin krill oil na iya rage wannan asara. Duk ƙungiyoyi sun rasa nauyi iri ɗaya, amma ƙungiyar da ta sha krill oil ta kiyaye kusan dukkanin ƙashin da ba a raba ba (lean mass), yayin da ƙungiyar placebo ba ta yi hakan ba.

Sakamakon ya burge, amma gwajin ƙanana ne kuma ƙwallon tana ɗauke da sinadarai fiye da omega‑3 guda ɗaya. Ga abin da masu bincike suka gano da kuma abin da ke nufin ga masu sha'awar kiwon lafiya.

Binciken a Taƙaice

Masana daga Jami'ar Glasgow sun gudanar da gwaji mai rarraba bazuwar, tare da sarrafa takardun martaba (placebo‑controlled), a cikin manya masu kiba ko overweight (ClinicalTrials.gov NCT06001632). Mahalarta sun bi kwanaki 8 na azumin rana‑da‑rana (ADF), inda aka ba su ƙwallon krill oil ko takardar placebo sau huɗu a rana.

  • Mahalarta: 41 (mata 25, maza 16)
  • Shekaru: 39 ± 10
  • BMI: 31.1 ± 4.2 kg/m²
  • Abubuwan da aka auna: nauyin jiki, ƙashin da ba a raba ba (FFM), da ƙarfin riƙe da hannu (grip strength) – kafin da bayan gwaji.

An wallafa sakamakon a shekarar 2025 ta Alblaji, Gray, Almesbehi, Morrison da Malkova. Marubutan sun bayyana babu wani rikice‑rikice na sha’awa.

Abubuwan da ke Cikin Ƙwallon

Kowane ƙwallon krill oil na dauke da:

  • EPA: 191 mg
  • DHA: 94 mg
  • Choline: 78 mg
  • Astaxanthin: 100 µg

Da shan ƙwallon huɗu a rana, jimillar sinadarai ya zama:

  • EPA: 764 mg
  • DHA: 376 mg
  • Choline: 312 mg
  • Astaxanthin: 400 µg

Krill oil wani rukuni ne na omega‑3 da aka haɗa a cikin phospholipids, tare da choline da antioxidant astaxanthin. Gwajin ba zai iya tantance wane sinadari ko haɗin su ne ya haifar da tasiri ba – an gwada cikakken ƙwallon, ba kawai omega‑3 ba.

Lambobi: Kamar Nauyi Daidai, Amma Bambanci Mai Girma a Tsoka

Rashin nauyi ya kusan zama ɗaya. Ƙungiyar krill oil ta rasa 4.6 ± 1.4 kg, yayin da ƙungiyar placebo ta rasa 4.5 ± 1.9 kg, babu bambanci mai ma'ana.

Ƙashin da ba a raba ba (FFM) ya bambanta sosai:

  • Krill oil: ‑0.2 ± 0.9 kg (ba canji mai ma'ana)
  • Placebo: ‑1.2 ± 2.0 kg (ragi mai ma'ana, p < 0.05)

Wannan kusan kilogram 1 na bambanci a tsoka. A matsakaici, ƙungiyar placebo ta rasa kimanin sau 5‑6 na yawan tsoka da ƙungiyar krill oil ta rasa.

Karfin riƙe da hannu (grip strength) ya bi tsarin daya:

  • Krill oil: ‑0.2 ± 0.5 kg, ba canji mai ma'ana
  • Placebo: ‑0.9 ± 0.7 kg, ragi mai ma'ana (p < 0.05)

Bambancin tsakanin ƙungiyoyi ya kasance mai ma'ana, wanda ke nuni da kariyar tsoka da ke samuwa daga krill oil.

Shin Ragin Kiba Ya Dace?

Abubuwan da aka bayar suna nuna jimillar ragin nauyi ne, ba ragin ƙiba kai tsaye ba. Saboda ragin nauyi ya zama daidai tsakanin ƙungiyoyi, kuma ƙungiyar krill oil ta rasa ƙasa da FFM, lissafi yana nuna cewa krill oil ya hana asarar tsoka, yayin da placebo ya rasa tsoka da yawa. Wannan ba yana nufin krill oil ya sa ɗanɗano ya fi yawa ba, amma yana rage yawan asarar tsoka a lokacin azumi.

Kari‑karin Da Ya Kamata A Lura Da Su

  • Ƙananan samfur. Mahalarta 41 ne kawai; canjin FFM a placebo ya nuna bambanci mai girma (±2.0 kg), don haka amsoshin mutum‑mutum sun bambanta.
  • Lokaci gajere. Kwanaki 8 ba su ba da cikakken bayani game da riƙon tsoka ko ƙarfi a dogon lokaci ba.
  • Sinadarai masu hade. Astaxanthin da choline suna cikin ƙwallon tare da EPA da DHA, don haka ba za a iya danganta tasiri ga omega‑3 kawai ba.
  • Mahalarta masu kiba ne kawai. Sakamakon na iya rashin dacewa ga 'yan wasa masu ƙananan nauyi, tsofaffi, ko masu cututtuka.
  • Gwaji guda. Ana bukatar maimaitawa da manyan ƙungiyoyi, har da shirye‑shiryen motsa jiki na ƙarfi.

Menene Wannan Ke Nufi Ga Masu Sha'awa?

Waɗanda za su amfana:

  • Mutanen da ke cin abinci da ƙananan kalori sosai kuma suke damuwa da rasa tsoka.
  • Mutanen da ke yin azumin rana‑da‑rana (ADF) ko wasu hanyoyin azumi na tsaka‑tsaki, wadda ita ce yanayin da aka yi gwajin.

Yawan da aka yi amfani da shi a gwaji

Huɗu ƙwallon a rana, wanda ke ba da kusan 764 mg EPA, 376 mg DHA, 312 mg choline da 400 µg astaxanthin, na tsawon kwanaki 8. Duba alamar samfurinka, domin ƙwallon krill oil na iya bambanta ƙarfi sosai. Daidaita jimillar yau da kullum ya fi muhimmanci fiye da adadin ƙwallon.

Lokacin shan ƙwallon

Takaitaccen bayani ba ya fayyace ko an sha ƙwallon a ranar azumi ko a ranar cin abinci. A al'ada, ana shan kari masu narkewa da mai a lokacin cin abinci – wato a ranar da ake cin abinci a tsarin ADF. Wannan shawara ce kawai, ba wai ainihin yadda gwajin ya yi ba.

Wanda ya kamata ya yi taka‑tsantsan ko ya guje shi

  • Allergy ga ƙamshin teku: krill na daga cikin crustaceans, don haka a guje shi idan akwai ƙwaƙwalwa.
  • Magungunan hana jini ko cutar jininsu: manyan adadin omega‑3 na iya tasiri kan daskararrun jini; tuntubi likita kafin amfani.
  • Mata masu ciki, masu shayarwa ko masu cututtuka masu tsanani: nemi shawarwarin likita.
  • Duk wanda ke tunanin sauƙaƙe hanya: wannan ba maye gurbin isasshen furotin, motsa jiki na ƙarfi ko rage kalori mai hankali ba ne.

Karshe

A cikin wannan gwaji na kwanaki 8 mai rarraba bazuwar, krill oil ba ya canza adadin nauyin da mutane suka rasa a azumin rana‑da‑rana. Amma yana da alamar kariya ga ƙashin da ba a raba ba (‑0.2 kg vs ‑1.2 kg) da karfin riƙe da hannu (‑0.2 kg vs ‑0.9 kg). Wannan sakamako mai ban sha'awa ne ga duk wanda ke yanke nauyi da ƙarfi. Duk da haka, tare da mahalarta 41 kawai da ƙwallon da ke ɗauke da sinadarai da yawa, ya kamata a ɗauke shi a matsayin alamar farko, ba a matsayin hujja ƙwarai ba. Idan za ku yi amfani da shi, ku ci gaba da cin abinci mai inganci da motsa jiki na ƙarfi – waɗannan su ne manyan kariya ga rasa tsoka yayin cinyewa.

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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