Diumarin Sodium Bicarbonate da Ayyukan Motsa Jiki

Wadatacce

• Menene Sodium Bicarbonate?
• Ta yaya Sodium Bicarbonate ke aiki?
• Ta yaya pH ke Shafar Ayyyukan Motsa jiki
• Ta yaya Sodium Bicarbonate ke Taimakawa pH
• Ta yaya Sodium Bicarbonate ke Shafar Ayyukan Wasanni?
• Ta yaya yake Shafar Horon Tazara?
• Hanyoyin Sodium Bicarbonate akan Musarfin Muscle da daidaito
• Sauran Amfanin Lafiya na Sodiyam Bicarbonate
• Plementsari da Umurnin Yankewa
• Tsaro da Tasirin Gefen
• Dauki Sakon Gida

Sodium bicarbonate, wanda aka fi sani da soda, sanannen kayan gida ne.

Yana da fa'idodi da yawa, tun daga dafa abinci zuwa tsaftacewa da tsabtar mutum.

Koyaya, sodium bicarbonate na iya samar da wasu fa'idodi masu ban sha'awa na lafiya.

Yawancin 'yan wasa da masu motsa jiki suna amfani da shi don taimaka musu suyi yayin horo mai ƙarfi.

Wannan cikakken jagorar yana bayanin duk abin da kuke buƙatar sani game da sodium bicarbonate da aikin motsa jiki.

Menene Sodium Bicarbonate?

Sodium bicarbonate yana da tsarin sunadarai NaHCO3. Yana da gishirin alkaline mai ɗan ƙarami wanda aka yi shi da ion na sodium da bicarbonate ions.

Sodium bicarbonate ana kuma san shi da soda mai burodi, soda biredi, soda na soda da soda mai dafa abinci. An samo shi a cikin yanayi, ana narkar da shi a maɓuɓɓugan ma'adanai.

Koyaya, an fi saninsa da fari, mara ƙanshi, mara ƙura mai ƙonewa zaka iya samu a cikin babban kanti na gida.

Sodium bicarbonate an fi sanin shi da soda. Gishirin alkaline ne, mai sauƙin samu a cikin farar fatarta a cikin mafi yawan manyan kantunan.

Ta yaya Sodium Bicarbonate ke aiki?

Don fahimtar yadda sodium bicarbonate ke aiki, yana da kyau a fara fahimtar ma'anar pH.

Ta yaya pH ke Shafar Ayyyukan Motsa jiki

A ilmin sunadarai, pH ma'auni ne wanda ake amfani dashi don kimanta yadda acidic ko alkaline (na asali) mafita take.

Ana ɗaukar pH na 7.0 tsaka tsaki. Duk wani abu da yake ƙasa da 7.0 acidic ne kuma duk wani abu da yake sama shine alkaline.

Kamar mutane, pH ɗinmu yana da kusanci da tsaka tsaki. Yawanci yakan kasance kusan 7.4 cikin jini da 7.0 a cikin ƙwayoyin tsoka.

Kuna aiki mafi kyau lokacin da ma'aunin ku-acid-alkaline ya kasance kusa da wannan manufa, wanda shine dalilin da yasa jikinku yana da hanyoyi daban-daban don kula da waɗannan matakan.

Koyaya, wasu cututtuka ko abubuwan waje zasu iya rushe wannan daidaituwa. Ofaya daga cikin waɗannan dalilai shine motsa jiki mai ƙarfi, wanda aka fi sani da aikin motsa jiki na anaerobic ().

A lokacin motsa jiki na anaerobic, bukatar jikin ku na oxygen ya wuce wadatar da ake samu. A sakamakon haka, tsokoki ba za su iya dogara ga oxygen don samar da makamashi ba.

Madadin haka, dole ne su canza zuwa wata hanyar daban - hanyar anaerobic.

Creatirƙirar makamashi ta hanyar hanyar anaerobic yana samar da acid lactic. Da yawa lactic acid yana rage ƙwayoyin tsoka naka 'pH a ƙasa da mafi kyawu 7.0 ().

Wannan rikita rikitar ya takaita samar da makamashi kuma yana iya kuma rage karfin tsokar ku na yin kwangila. Duk waɗannan abubuwan biyu suna haifar da gajiya, wanda ya rage aikin motsa jiki (,).

Ta yaya Sodium Bicarbonate ke Taimakawa pH

Sodium bicarbonate yana da pH alkaline na 8.4 kuma saboda haka yana iya ɗaga pH ɗinka kaɗan.

PH mafi girma na jini yana ba da damar acid don motsawa daga ƙwayoyin tsoka zuwa cikin jini, yana dawo da pH ɗinsu zuwa 7.0. Wannan yana ba tsokoki damar ci gaba da yin kwangila da samar da makamashi (,).

Masana kimiyya sunyi imanin cewa wannan ita ce hanyar farko da sodium bicarbonate zata iya taimaka muku motsa jiki da sauri, cikin sauri ko na dogon lokaci (,,).

Sodium bicarbonate yana share acid daga ƙwayoyin tsoka, yana taimakawa dawo da pH mafi kyau duka. Wannan na iya rage gajiya da haɓaka aiki.

Ta yaya Sodium Bicarbonate ke Shafar Ayyukan Wasanni?

Masana kimiyya sunyi nazarin yadda sodium bicarbonate ke shafar aikin motsa jiki sama da shekaru 8.

Ba duk karatun da aka buga zuwa yau ke nuna irin wannan tasirin ba, amma yawancin sun yarda cewa yana da amfani ().

Sodium bicarbonate yana taimakawa musamman don motsa jiki mai ƙarfi wanda yake tsakanin minti 1 zuwa 7 kuma ya ƙunshi manyan ƙungiyoyin tsoka (,,).

Bugu da ƙari, yawancin haɓakawa suna da alama suna faruwa kusa da ƙarshen motsa jiki. Misali, wani binciken da aka gudanar kwanan nan ya lura da cigaban aikin dakika 1.5 a cikin tsaran mitoci 1,000 na karshe na wasan tseren kwale-kwale na mita 2,000 (1.24-mile)

Sakamakon ya yi kama da na keke, gudu, iyo da wasanni na ƙungiyar (,,).

Koyaya, fa'idodin na iya bambanta daga mutum zuwa mutum. Hakanan suna iya dogara da nau'in aiki, jinsi, haƙurin mutum da matakin horo (,,,,,).

A ƙarshe, ƙananan binciken ne kawai suka bincika yadda sodium bicarbonate ke shafar motsa jiki, kuma ba dukansu aka sami fa'idodi ba (13,,).

Ana buƙatar ƙarin bincike don bincika wannan batun kafin a ba da shawarwari.

Sodium bicarbonate na iya taimakawa inganta haɓaka a matakan gaba na motsa jiki mai ƙarfi. Koyaya, ana buƙatar ƙarin bincike.

Ta yaya yake Shafar Horon Tazara?

Horon tazara shine lokacin da mutum ya canza tsakanin motsa jiki mai tsanani da mara nauyi yayin zama daya.

Wasu misalai na irin wannan horon sun haɗa da siffofin gudu, keke, kwale-kwale, iyo, Gwanin Olympic da CrossFit.

Nazarin da ya kalli irin wannan motsa jikin ya gano cewa sodium bicarbonate ya taimaka wajen hana raguwar aiki (,,).

Wannan gabaɗaya ya haifar da ingantaccen ci gaba na 1.7-8% (,,,).

Horon tazara yana da yawa a cikin wasanni da yawa, kuma karatun ya gano cewa cin abincin sodium bicarbonate na iya amfanuwa da judo, iyo, wasan dambe da wasan tanis (,,,).

A ƙarshe, ikon sodium bicarbonate don taimaka maka turawa cikin matakan ƙarshe na aikinka na iya inganta sakamakon aikinka.

Misali, mahalarta wadanda suka dauki sinadarin sodium bicarbonate yayin wani shirin horo na tazarar sati 8 sun yi keke na tsawon 133% a ƙarshen lokacin karatun ().

Sodium bicarbonate mai yiwuwa inganta haɓakar jiki don yin yayin horo na tazara, wanda zai iya fa'idantar da aiki a yawancin wasanni.

Hanyoyin Sodium Bicarbonate akan Musarfin Muscle da daidaito

Hakanan sodium bicarbonate na iya taimakawa wajen ƙara ƙarfi.

A cikin binciken daya, gogaggun masu ɗaukar nauyi waɗanda suka ɗauki sodium bicarbonate mintina 60 kafin motsa jiki sun sami damar yin ƙarin ƙwanƙwasa 6 a farkon saiti uku ().

Wannan yana nuna cewa sodium bicarbonate na iya haɓaka aiki, musamman a farkon zama ().

Bugu da kari, sinadarin sodium bicarbonate na iya amfani da daidaito na tsoka.

Misali, wani bincike ya gano cewa ya taimaka wajen kiyaye daidaiton lilo yan wasan kwallon tennis. Wani binciken ya samo fa'idodi iri ɗaya don daidaitar damben dambe,,,).

Waɗannan sakamakon sun nuna cewa sodium bicarbonate na iya yin tasiri a kan kwakwalwa, amma ana buƙatar ƙarin bincike don gano ainihin yadda wannan yake aiki.

Sodium bicarbonate na iya inganta daidaiton tsoka da ƙara ƙarfi. Hakanan zai iya ƙara yawan maimaita nauyi masu nauyi da zaku iya yi a dakin motsa jiki.

Sauran Amfanin Lafiya na Sodiyam Bicarbonate

Sodium bicarbonate na iya amfani da lafiyar ku ta wasu hanyoyin kuma. Misali, shi:

• Rage ƙwannafi: Sodium bicarbonate wani sinadari ne na yau da kullun a cikin antacids, wanda galibi ana amfani dashi don rage zafin ciki da kuma magance marurucin ciki (29, 30).
• Yana inganta lafiyar hakori: Man goge baki wanda yake dauke da soda mai kamar yana cire plaque mafi inganci fiye da man goge baki ba tare da shi ba).
• Inganta amsa ga maganin kansa: Sodium bicarbonate na iya taimakawa inganta amsar magani. Koyaya, babu karatun ɗan adam akan wannan (,,).
• Yana rage cutar koda: Maganin sodium bicarbonate a cikin mutanen da ke da cutar koda na iya taimakawa jinkirta raguwar aikin koda ().
• Zai iya taimakawa cizon kwari: Aiwatar da soda da manna na ruwa a cizon kwari na iya rage itching. Koyaya, ba a gudanar da binciken kimiyya ba.

Sodium bicarbonate na iya taimakawa inganta narkewa, lafiyar hakora da ƙaiƙayi daga cizon kwari. Hakanan yana iya amfanar marasa lafiya da cutar koda ko waɗanda ke shan magani.

Plementsari da Umurnin Yankewa

Za'a iya samun kari na sodium bicarbonate a cikin kwantena ko tsarin kwamfutar hannu.

Hakanan zaka iya siyan shi azaman soda mai burodi na fili.

Fa'idodin da ake tsammani sun kasance iri ɗaya, ba tare da la'akari da wane nau'i na zaɓin da kuka zaɓa ba.

Yawancin karatu sun yarda cewa kashi 90-155 na Mina a kowace laban (200-300 mg / kg) na nauyin jiki yana samar da fa'idodi, kuma ya kamata a sha minti 60-90 kafin motsa jiki ().

Koyaya, shan sodium bicarbonate kusa da motsa jiki na iya haifar da matsalolin ciki ga wasu mutane. Idan haka lamarin yake a gare ku, ku yi la'akari da farawa da ƙaramin ƙarami, kamar su 45-68 mg / lbs (100-150 mg / kg).

Hakanan zaka iya samun taimako don ɗaukar nauyin ka fiye da minti 90 kafin motsa jiki.

Misali, wani bincike ya nuna cewa shan 90-135 mg / lbs (200-300 mg / kg) Mintuna 180 kafin motsa jiki yayi tasiri sosai, amma ya rage matsalolin ciki ().

Hakanan zaka iya rage tasirin ta hanyar shan shi da ruwa ko abinci ().

A ƙarshe, raba kashi na sodium bicarbonate a cikin ƙananan allurai 3 ko 4 da kuma yada su a rana na iya taimakawa inganta haƙuri. Kawai tuna cewa sakamakon zai wuce har zuwa 24 hours bayan ƙaddarar ƙarshe (,).

Ana iya samun sinadarin sodium bicarbonate a cikin hoda, kwaya ko kawunansu. Abubuwan da ake amfani da su na 90-135 mg / lbs (200-300mg / kg) ya kamata a ɗauka har zuwa awanni 3 kafin motsa jiki ko kuma yadda ƙananan ƙwayoyi 3 ko 4 suka bazu a ranar.

Tsaro da Tasirin Gefen

Ana daukar sodium bicarbonate a matsayin mai aminci idan aka ɗauke shi a cikin matakan da aka ba da shawarar a sama.

Doananan allurai na iya ƙara yawan jini pH. Wannan yana da haɗari kuma zai iya damun bugun zuciyar ku kuma ya haifar da zafin jijiyoyi (,).

Bugu da kari, lokacin da sodium bicarbonate ya gauraya da ruwan ciki, yana samar da iskar gas. Wannan na iya haifar da ciwon ciki, kumburin ciki, tashin zuciya, gudawa da amai (,).

Ba kowa bane zai sami wannan tasirin. Tsananin bayyanar cututtuka na iya bambanta dangane da adadin da aka ɗauka da ƙwarewar mutum (,).

Amfani da sinadarin sodium bicarbonate na iya ɗaga matakan sodium ɗinka, wanda zai iya ƙara hawan jini a cikin wasu mutane.

Kari akan haka, yawan sinadarin sodium na iya sanya jikin ka rike ruwa. Duk da yake karin hydration na iya zama da amfani ga waɗanda ke motsa jiki a cikin zafin rana, yana iya zama mara amfani ga waɗanda ke shiga cikin wasanni masu nauyin nauyi ().

A ƙarshe, ba a ba da shawarar sodium bicarbonate ga mata masu ciki ko masu shayarwa. Kuma ba a ba da shawara ga mutanen da ke da cututtukan zuciya, matsalolin koda ko tarihin rikicewar wutan lantarki irin su aldosteronism ko cutar Addison.

Amfani da sodium bicarbonate gabaɗaya ana ɗauka amintacce idan aka ɗauke shi a cikin ƙwayoyin shawarar. Koyaya, yana iya haifar da sakamako masu illa mara kyau kuma ba'a ba da shawarar ga kowa ba.

Dauki Sakon Gida

Shan sodium bicarbonate hanya ce mai aminci da abin dogaro don haɓaka aikin motsa jiki, musamman a cikin tsaurara ƙarfi da ayyukan tazara.

Hakanan yana iya ƙara ƙarfi da taimakawa kiyaye daidaito a cikin tsokoki masu gajiya. Da aka ce, wannan ƙarin ba ya aiki ga kowa. Hanya guda daya don gano ko zata muku aiki shine ku gwada.