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Nutrition

Bitamin C Mai Araha da ke Taimakawa Ƙarfi a Ƙafafu Yayin Tsufa

Dr. Gymbro · · 5 min read
#healthy aging #grip strength #sarcopenia #vitamin c #muscle function #gait speed #nutrition research

Kowa na taƙama da furotin da creatine don ƙara ƙarfi a tsufa. Wani sabon bincike daga Birtaniya ya nuna wani abu mai araha da ba shi da wata ƙima: matakin bitamin C a cikin jinin ku. A cikin sama da mutane 5,000 masu shekaru tsakanin 48 zuwa 92, waɗanda ke da "matsakaicin" bitamin C a plasma sun fi sauri tafiya da kuma tashi daga kujera da sauri fiye da waɗanda ke da ƙananan matakai. Wannan dangantaka ce, ba hujja ba, amma yana da amfani a san adadin ku.

Abin da masu binciken suka yi a zahiri

Takardar da aka wallafa a Calcified Tissue International ta Scott, Cameron, Yates da Welch ta yi nazari kan bayanai daga rukunin EPIC‑Norfolk. Wannan babbar binciken jama'a na Birtaniya ne da ke tattara mutane masu shekaru 48 zuwa 92. Tsarin binciken cross‑sectional ne, wato hoto guda a wani lokaci. Ba ya bi diddigin mutane a gaba don ganin wanene zai rasa ƙashi.

Yawancin binciken da suka gabata kan bitamin C da ƙashi sun dogara ne kan abin da mutane suka ce sun ci. Wannan ƙungiya ta kuma yi amfani da plasma vitamin C, ma'aunin jini na ainihi. Sun raba mahalarta zuwa rukuni uku:

  • Low (ƙasa): ƙasa da 25 µmol/L
  • Suboptimal (ba a kai ba): 25 zuwa ƙasa da 50 µmol/L
  • Optimal (mafi kyau): 50 µmol/L ko sama

Sa’an nan suka kwatanta ƙarfi na riƙon hannu (da aka daidaita da tsawo), saurin tafiya, da lokacin da aka ɗauka don kammala tafkin kujeru biyar. Sun daidaita da yanayin rayuwa, na biolojikal, na likita da na abinci.

Lambobin da suka fito a kan taken

Mata da ke da plasma vitamin C mai kyau idan aka kwatanta da ƙasa sun samu:

  • Ƙarin ƙarfi na riƙon hannu da aka daidaita da tsawo (+0.54 kg/m², p = 0.009)
  • Saurewar tafiya mafi girma (+0.11 m/s, p < 0.001)
  • Lokaci na tafkin kujeru biyar mafi sauri (kimanin 1.03 s ƙasa, p = 0.028)

Maza da ke da plasma vitamin C mai kyau idan aka kwatanta da ƙasa sun samu:

  • Saurewar tafiya mafi girma (+0.05 m/s, p = 0.01)
  • Lokaci na tafkin kujeru biyar mafi sauri (kimanin 0.71 s ƙasa, p = 0.026)

Abin lura, maza ba su nuna wani alaƙa da ƙarfi na riƙon hannu ba a cikin binciken plasma. Don haka taken “ƙafafu masu ƙarfi” ya fi dacewa ga jinsi biyu fiye da “komai ya ƙarfi”.

Menene game da bitamin C daga abinci?

Bayanan abincin ba su zama tsari ba. Wasu mata a cikin rukuni mafi yawan cin abinci sun fi waɗanda ke cin ƙasa. Kashi na 2 da 5 na alƙaluma (quintiles) sun samu sauri tafiya (+0.04 m/s), kuma kashi na 4 da 5 sun samu lokutan kujeru biyar masu sauri (kimanin 0.67 s da 0.57 s ƙasa). Ba a sami tsarin da ya tashi a tsaye ba da kowane mataki. A maza, masu binciken ba su sami kowane alaƙa ba game da vitamin C na abinci.

Wannan bambanci tsakanin sakamakon tambayar abinci da na jini yana da mahimmanci. Matakan jini suna nuna adadin da jiki yake da shi a ainihi, yayin da tambayar abinci ke ba da kimanta kawai. Marubutan sun nuna wannan bambanci a matsayin dalilin da ya sa ya fi dacewa a duba status maimakon shan abinci kaɗai.

Me yasa bitamin C zai iya tasiri ga tsoka?

Bitamin C na da muhimmanci wajen samar da collagen, wadda ke riƙe da ƙwayoyin tsoka da hana su tsagewa. Hakanan yana cikin tsarin antioxidants na jiki, wanda ke da alaƙa da tsoka a shekarun baya. Wannan shi ne tushen kimiyya na ra'ayin cewa ƙarancin bitamin C zai iya kawo sarcopenia, wato asarar ƙashi da aikin tsoka da ke faruwa da tsufa. Wannan binciken ba ya gwada waɗannan hanyoyi, sai dai ya duba yadda matakin jini ke da alaƙa da gwaje‑gwajen aiki.

Ƙuntatawa da ya kamata ku sani

  • Binciken lura ne kuma cross‑sectional. Ba zai iya nuna cewa bitamin C ne ya haifar da kyakkyawan aiki ba. Mutane masu lafiyar jiki na iya cin 'ya'yan itãcen marmari da kayan lambu da yawa, kuma plasma vitamin C zai iya zama alamar salon rayuwa mafi lafiya gaba ɗaya. Masu binciken sun daidaita da abubuwa da yawa, amma daidaitawa ba ta kawar da dukkan ƙalubale ba.
  • Hanyar ba ta da tabbas. Mutanen da ba su motsa yawa ko suke jin rauni na iya cin ƙarancin 'ya'yan itãce, wanda zai juyar da alamar.
  • Babu gwajin ƙarin magani da aka yi. Ba a ba kowa bitamin C ba a gwada shi sannan a auna sakamako.
  • Tasirin ba shi da girma sosai kuma ya bambanta tsakanin jinsi da irin sakamakon.

Marubutan sun ce sakamakon na nuni da cewa plasma vitamin C mai kyau “na iya zama muhimmi” ga aikin jiki. Sun yi kira a fili ga nazarin dogon lokaci da gwaje‑gwajen shiga.

Abubuwan da za a iya amfani da su

Manufa: A wannan binciken, rukunin da ke da alaƙa da fa'ida shine plasma vitamin C na 50 µmol/L ko sama. Idan kana son sanin inda kake, ka tambayi likitanka ko gwajin plasma vitamin C ya dace da kai.

Matsakaicin kashi: Binciken bai gwada kowane kashi ba, don haka babu ƙima na ƙarin magani da za a iya bayarwa daga gare shi. Abin da yake tallafawa shine ra'ayin cewa matsayin jini yana da muhimmanci. 'Ya'yan itãcen marmari da kayan lambu, ko kuma ƙarin magani, na iya zama hanyoyin zuwa ga wannan matakin, amma ana buƙatar gwaje‑gwaje don nuna ko ƙara matakin a jini zai inganta ƙarfi ko motsi.

Lokaci: Ba a nazarce shi ba. Babu wani abu a nan da ke nuna cewa lokacin shan yana da tasiri.

Wanda zai fi amfana: Manyan mutane a tsakiyar shekaru da kuma gaba, musamman waɗanda ba su cin 'ya'yan itãce da kayan lambu da yawa ba kuma ke damuwa da saurin tafiya, fita daga kujeru, ko sarcopenia.

Wanda zai yi hankali: Kowa da ke tunanin ƙara ƙarin magani, musamman masu matsalar ƙoda ko tarihi na dutsen ƙoda, ko waɗanda ke shan magunguna akai‑akai. Waɗannan gargadi sun fito ne daga gwanintar likita gama gari ba daga wannan takarda ba, don haka ka tattauna shirin ƙarin magani da likita.

Abin da ba zai maye gurbin ba: Horon dage‑dage da isasshen furotin har yanzu su ne manyan hanyoyin da aka tabbatar don kiyaye tsoka. Matsayin bitamin C, a mafi kyau, na iya zama ƙari mai tallafi kawai.

Gaba ɗaya

Sakamakon yana da sauƙi kuma mai ƙarfafa gwiwa: a babban rukunin Birtaniya, manyan manya da ke da plasma vitamin C mai kyau sun fi saurin motsi. Yana da arha a duba, kuma ga mafi yawan mutane, yana da araha a inganta ta hanyar abinci. Amma har sai gwaje‑gwajen da aka yi da tsari sun nuna cewa ƙara bitamin C zai inganta aikin tsoka, ka ɗauki wannan a matsayin alamar alƙaluma mai fata, ba umarni ba.

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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