Ka san yanayin: kwana biyu bayan wani horo mai tsanani a ƙafa, hawa matakala ya zama gwagwarmaya. Tsokoki da ya kamata su kasance ƙarfi suna jin rauni, sannan horon na gaba yakan jinkirta. A wani gwaji ƙanana a New Zealand an gwada maganin abinci mai sauƙi—smoothie na blueberry—kuma an gano cewa ya hanzarta dawowar ƙarfi da ake auna. Sakamakon gaskiya ne amma ba shi da girma sosai, kuma cikakkun bayanai na da mahimmanci.
Binciken a Takaitaccen Bayani
Binciken da aka wallafa a Journal of the International Society of Sports Nutrition a shekarar 2012, ya fito ne daga Massey University da New Zealand Institute for Plant and Food Research. Ga yadda aka tsara shi:
- Tsari: randomised crossover – kowane mahalarta ta shaƙata duka yanayi biyu, don haka ƙididdiga sun fi kusantar juna fiye da a binciken ƙungiyoyi biyu na al'ada.
- Mahalarta: mata 10.
- Halin lalata: kwashewa 300 na ƙaura mai nauyi (eccentric) na quadriceps, wato matakin saukowa na ɗaga nauyi da ke haifar da ciwo da rauni na ɗan lokaci.
- Abubuwan gwaji: smoothie da aka yi da blueberries na New Zealand vs. smoothie placebo da ke da adadin antioxidants iri ɗaya.
- Lokutan auna: sa'o'i 5 da 10 kafin motsa jiki, nan da nan bayan an gama, sannan a sa'o'i 12 da 36 da 60 bayan haka.
- Abubuwan auna: torque na gwiwa (concentric, isometric da eccentric) da alamu a jini na oxidative stress, ƙarfin antioxidant da kumburi a duk tsawon awanni 60 na dawowa.
Takaitaccen rubutun bai bayyana adadin gram na blueberries a kowanne smoothie ba, don haka babu wani ainihin adadi da za a kawo a nan.
Babban Sakamako: Isometric Strength Ya Dawo Da Sauri
Halin lalata ya yi aiki. Sa'o'i 12 bayan motsa jiki, torque na isometric, concentric da eccentric duk sun ragu sosai (p < 0.001) a duka yanayi. Kowa ya ji rauni, kuma smoothie bai hana hakan ba.
Bambanci ya bayyana a dawowa. Bayan awanni 60, isometric peak torque ya nuna muhimmin tasiri na haɗin guiwa (p = 0.047), wato ƙarfi ya dawo da sauri bayan shan smoothie na blueberry fiye da placebo. Concentric da eccentric strength sun nuna alamun irin wannan, amma rubutun ya bayyana su a matsayin trend kawai, ba sakamakon muhimmi ba.
Don haka, sakamako guda ɗaya ne ya tsallake ƙimar muhimmi, kuma adadin mahalarta ƙanana ne. Wannan alama ce mai ƙarfafa fata, amma ba tabbacin ƙwarai ba.
Dalilin Da Ya Sa Placebo Ya Mahimmanta
Yawancin gwaje‑gwajen berries suna barin tambaya: shin ƙwayar itace ce ke kawo fa'ida, ko kuwa kawai antioxidants gaba ɗaya? An yi amfani da placebo smoothie da aka daidaita don adadin antioxidants, don haka ba za a iya cewa fa'idar blueberry ta samo asali ne daga antioxidants kawai ba.
Masu binciken sun kai ga cewa tasirin ba ya dogara ne kacokam da ƙarfin antioxidant na abin sha. Sun yi ikirari cewa blueberries, idan aka haɗa da motsa jiki na eccentric, suna ƙara haɓaka hanyoyin antioxidants na jiki na ciki. Wannan ra'ayi ne da aka samo daga bayanan da aka tattara, ba tabbacin ƙa'ida ba.
Abinda Alamu a Jini Suka Nuna
Duk rukuni biyu sun ga ƙaruwa a oxidative stress da alamu na kumburi bayan aikin lalata, kamar yadda ake tsammani. Rukunin blueberry ya ga oxidative stress ya sauka da sauri, amma bambancin ya zama muhimmi ne a sa'o'i 36 bayan motsa jiki – lokacin da aka ga ƙaruwa a ƙarfin antioxidant na plasma.
Kumburi ya ci gaba da kasancewa a sama har zuwa awanni 60 na dawowa, don haka smoothie bai nuna ragi a matakin kumburi a wannan lokacin ba. Amfanin ƙarfi ya bayyana ba tare da tabbacin rage kumburi ba.
Menene Wannan Ke Nufi a Gaban Ka?
Wannan ƙaramar gwaji ne kadai, don haka ka ɗauki waɗannan ra'ayoyi a matsayin shawarwari, ba ƙa'idoji ba.
- Lokaci: An auna torque a lokuta da dama: sa'o'i 5 da 10 kafin horo, nan da nan bayan, sannan a sa'o'i 12, 36 da 60 bayan. Idan kana son yin kwaikwayo, manufar ita ce ka rufe rana mai nauyi da smoothie, ba kawai sha bayan an gama ba.
- Adadin blueberry: Rubutun ba ya fayyace adadin gram na blueberries da aka yi smoothie da su, don haka ba za a iya ambaton adadi na kimiyya ba. Hanya mafi kyau ita ce ka yi smoothie da 'ya'yan itace na al'ada da blueberries masu inganci. Duba cikakken nazari idan kana buƙatar takamaiman girke‑girke.
- Mafi Kyawun Amfani: Sessions masu ƙarfi na eccentric – misali, ragowar nauyi mai yawa, gudun saukewa (downhill), squat ko lunge mai zurfi, ko dawowa bayan hutu – su ne lokutan da wannan shaida ke da amfani.
- Waɗanda Zasu Amfana: 'Yan wasa masu sha'awa ko masu horo da ke son su samu dawowa cikin kankanin lokaci ba tare da ƙara yawan abincin ba.
- Waɗanda Zasu Guje Shi:
- Mutanen da ke kula da adadin kalori ko sukari, waɗanda za su bukaci ƙididdige smoothie ɗin.
- Duk wanda ke da rashin jurewa ga blueberries ko wasu 'ya'yan itace.
- Duk wanda ke neman tabbacin sakamako. Sakamako guda ɗaya ne ya kai muhimmin ƙima a cikin mata 10, don haka ba tabbatacce ba ne.
Iyakoki Da Ya Kamata Ka Lura Da Su
- Misali ƙanana: mata 10 – sakamakon na iya bambanta ga maza ko wasu ƙungiyoyi.
- Sakamako guda muhimmi: isometric peak torque (p = 0.047). Concentric da eccentric sun nuna kawai alamar tafiya a waje ɗaya.
- Awanni 60 na dawowa: babu bayanai kan tasirin dogon lokaci a horo.
- Babu ƙayyadadden adadi: takaitaccen rubutu bai bada auna gram na blueberries ba.
- Ba magani ga ciwon tsoka: torque ya ragu sosai a duka rukuni, kuma kumburi ya ci gaba da kasancewa a sama a duka rukuni.
Kammalawa
Smoothie na blueberry, da aka sha a kusa da lokacin motsa jiki mai tsanani na eccentric, ya taimaka wa mata 10 su dawo da isometric strength a ƙafafu cikin awanni 60 fiye da placebo da aka daidaita don adadin antioxidants. Tasirin ya kasance ƙanƙanta kuma yana kan iyakar ma'ana, kuma asalin ƙa'idar har yanzu ra'ayi ne. Idan kana shirin wani horo mai tsanani a ƙafa, ƙara blueberries a kusa da shi gwaji ne mai ƙananan haɗari. Ka yi amfani da shi a matsayin ƙari, ba a matsayin maganin mu'ujiza ba.
