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A sunlit, minimalist kitchen counter in a modern home, photographed from a slightly elevated three-quarter angle with soft natural morning light spilling in from a window on the left. In the center sits a matte white ceramic mug of black coffee with a thin curl of steam, beside a small glass jar of deep magenta beetroot powder with a wooden scoop resting on the lid. A scattering of fine crimson powder dusts the pale oak surface in an artful, casual swirl. Nearby, a halved raw beetroot reveals vivid concentric rings of purple and pink, next to a few roasted coffee beans and a neatly folded charcoal gym towel. In the soft-focus background, a pair of clean white running shoes and a stainless steel water bottle sit on a floating shelf, hinting at a pre-workout routine. A single sprig of green beet leaves adds a fresh accent. The color palette is warm and editorial: creamy neutrals, espresso browns, and rich beet magenta, with gentle highlights and long soft shadows. The composition has generous negative space on the right side for headline text, shallow depth of field, and a crisp, tactile texture on the ceramic, powder, and wood grain. The mood is calm, health-conscious, and contemporary, like a lifestyle feature in a premium wellness magazine or a trendy nutrition journal. Clean, balanced, natural, with subtle film-like grain and a slightly muted, high-end finish.
Science & Research

Kofe a Kafin Horon Na Ɗaure Hanyoyin Jini; Furen Beetroot Na Rage Shi

Dr. Gymbro · · 4 min read
#supplements #pre workout #caffeine #arterial stiffness #cardiovascular health #beetroot #nitrate

Idan Tsarin Horon Ka Ya Dogara Da Kofe, Hanyoyin Jinin Ka Na Iya Sanyawa

Sabon gwaji crossover da aka wallafa a Food & Function (2026) ya nuna cewa shan kofe kafin horo na iya ƙara alamun ɗaurewar hanyoyin jini, ko da kuwa matsin jinin ba ya nuna wani canji. Idan aka ci furen beetroot mai nitrate a lokaci guda, waɗannan alamun suna komawa matakin placebo.

Menene Masana Suka Yi

Mataimakan bincike sun zaɓi matasa 24 masu lafiya (samari 17, matsakaicin shekaru 24) a cikin gwaje‑gwajen randomized, double‑blind, placebo‑controlled crossover. Kowane mahalarta ya sha kowane yanayi huɗu, don haka an sami damar kwatanta tasirin ba tare da rabon rukuni ba.

Yanayin Gwaji

  • PL: furen beetroot mara nitrate (92 mg nitrate), babu kofe
  • CAF: furen beetroot mara nitrate + kofe 6 mg/kg
  • BR: furen beetroot mai nitrate (400 mg nitrate), babu kofe
  • BR‑CAF: furen beetroot mai nitrate + kofe 6 mg/kg

Ga mutum mai nauyin kilogram 80, 6 mg/kg yana nufin miligram 480 na kofe – adadin da ke a manyan pre‑workout kuma ya wuce na kofi guda ɗaya da aka saba sha.

Masana suka auna:

  • Matsin jinin brachial da na tsakiyar jiki
  • Alamun augmentation pressure da augmentation index (alamun yadda ƙarshen jijiyoyi ke dawowa ga zuciya)
  • Ayyukan endothelium ta hanyar flow‑mediated dilation (FMD)

Sakamakon Da Ya Fi Bayyanawa: Kofe Ya Ƙara Alamun Ɗaurewar Hanyoyin Jini

Kofe kadai ya haɓaka augmentation pressure da kimanin mmHg 3, yayin da placebo ya nuna kusan mmHg 1. Haka kuma, augmentation index ya ƙaru da kusan 10 %, alhãli yaƙinda placebo ya kasance 4 %, kuma beetroot mara nitrate ya kasance 1 %. Bambancin yana da ƙarfi a ƙididdiga (P = 0.001 – 0.007).

Wadannan alamun na nuni da cewa jijiyoyin da ke dawowa daga ƙarshen su sun yi sauri, abin da ke ƙara nauyin zuciya. A cikin al'ada, ƙaruwa a waɗannan ma'aunin ba su da alaka da fa'ida ga lafiyar zuciya.

Gyarawa: Nitrate Ya Dakatar Da Tasirin Kofe

Lokacin da aka haɗa kofe da furen beetroot mai nitrate 400 mg, alamar ƙaruwa ta "vanishe". Augmentation pressure ya ƙaru da kusan mmHg 1, kuma augmentation index ya ƙaru da 3 % — ba su bambanta da placebo ko beetroot kadai ba (P = 0.505 – 0.689).

Gwajin ya tabbatar da cewa nitrate na haifar da ƙaruwa a plasma nitrite, mataki na gaba ga samar da nitric oxide, wanda ke sassauta jijiyoyi. Duk da haka, plasma cyclic GMP, abin da ke nuna ainihin tasirin nitric oxide, ba ya bambanta tsakanin yanayi, don haka hanyar aikin nitrate ba a fayyace ta ba.

Abubuwan Da Ba Su Canza Ba

  • Matsin jinin brachial ba a samu wani canji mai ma'ana ba.
  • Matsin jinin tsakiyar jiki ya tsaya kamar yadda yake.
  • Flow‑mediated dilation (FMD) – ma'aunin aikin endothelium – ba ta nuna wani bambanci ba.

Saboda haka, ba mu da hujja da ke nuna cewa kofe yana ƙara matsin jini ko yana lalata endothelium; tasirin ya takaita ne ga alamun dawowar jijiyoyi.

Abubuwan Da Za a Iya Amfani Da Su

  • Nitrates: furen beetroot da aka yi amfani da shi yana ɗauke da nitrate 400 mg. Idan kana sayen ƙwayar beetroot, duba alamar samfur don tabbatar da adadin nitrate; wasu samfura ba su bayyana wannan ba.
  • Lokaci: an sha kofe da nitrate a lokaci guda kuma a auna bayan awa 2.5 – lokacin da aka fi shirin horo. Ba a gwada tasirin a lokuta daban‑daban ko bayan motsa jiki ba.
  • Waɗanda Zasu Iya Amfana: masu shan manyan kofe kafin horo, musamman waɗanda ke haɗa kayan ƙarfafa, za su iya samun fa'ida daga beetroot don rage alamun ɗaurewar jijiyoyi. Sha kofi guda ɗaya bai kai 6 mg/kg ba, don haka ba zai haifar da wannan sakamako ba.
  • Hanyar Da Ta Fi Aiki: idan kana riga riga kana amfani da beetroot ko sinadaran nitrate don juriya, haɗa su da kofe ba zai ƙara haɗari ba, amma ba ya nufin ka ƙara ƙimar kofe.

Abubuwan Da Ba Mu Sani Ba

  • Dogon lokaci: ba a san tasirin amfani na tsawon shekaru ba.
  • Rukunin mutane: gwajin ya ƙunshi matasa masu lafiya kawai; manya, masu hawan jini, ko masu cutar jijiyoyi na iya amsa daban.
  • Motsa jiki: aunan an yi a hutu, ba a lokacin ko bayan horo ba.
  • Adadin mahalarta: mutane 24 ne kawai (mafarki maza), don haka ba a iya faɗin sakamakon ga jama'a gaba ɗaya.
  • Hanyar aiki: rashin bambanci a cGMP ya bar tambaya kan ainihin hanyar da nitrate ke rage ƙara augmentation.
  • Mahimmancin ƙliniki: ko ƙaruwa a augmentation index na ɗan gajeren lokaci zai haifar da haɗari a zuciya ba a tabbatar ba.

Kammalawa

Wannan gwaji na randomized crossover ya nuna cewa shan babban adadin kofe kafin horo na iya ƙara alamun ɗaurewar hanyoyin jini, yayin da nitrate daga furen beetroot 400 mg ke iya kawar da wannan ƙaruwa. Matsin jini da aikin endothelium ba su canza ba, don haka ba a samu wata matsala a matakin farko. Duk da haka, ana buƙatar ƙarin gwaje‑gwaje masu tsawo, a rassa‑rassa daban‑daban, da kuma cikin yanayin motsa jiki, kafin mu ɗauka beetroot zai zama “maganin kariya” ga zuciya daga tasirin kofe.

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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