Ashwagandha: Ganyen da Ya Fi Placebo a Gwajin Ɗaga Ƙarfi na Mako 8 – Ƙarfi, Girman Tsoka da Testosterone
Shin ashwagandha, ganyen da ake amfani da shi tun zamanin Ayurvedic, na iya ƙara ƙarfi da girman tsoka fiye da placebo? A gwajin makonni 8 da aka yi a kan maza masu farawa 57, waɗanda suka sha 300 mg na ashwagandha sau biyu a rana, an samu ƙaruwa a ƙarfin bench‑press, girman ƙugiya da kirji, da kuma matakin testosterone, tare da ragin kitse a jiki. Duk da haka, gwajin na da iyakoki – ƙaramin adadin mahalarta, gajeren lokaci, kuma an iyakance shi ga maza masu farawa. Wannan rahoton ya ba da cikakken bayani kan yadda aka ba da magani, wa zai amfana, da dalilan da yasa ya kamata a ci gaba da yin shakku.
Nawa Ne Yawan Protein Da Yake Maximizing Tsokoki? Matsakaicin 1.6 g/kg, An Gano
Shin ka yi tunanin kana bukatar fiye da gram 2 na protein a kowace kilogram domin girma? Binciken meta‑gwaji 49 da ya ƙunshi mutane 1,863 ya nuna cewa ribar gina tsokoki ta tsaya a kusan gram 1.6 na protein a kowace kilogram a kullum. Matsi mafi girma na amincewa ya kai kusan gram 2.2 a kilogram, wanda ke ba masu ɗaga ƙarfi kewayon da ya dace maimakon ƙara nauyi fiye da kima. Masu ɗaga ƙarfi da suka riga sun horo suna amfana sosai daga ƙarin protein, yayin da fa'ida ke raguwa da ƙara shekaru. Ga abin da waɗannan lambobin ke nufi a farfajiya, a cikin shake ɗinku, da kasafin kuɗin ku.