Ya Kamata Ku Takeauki Man Kifi don Gyara Jiki?

Wadatacce

• Menene man kifi?
• Abubuwan da ake amfani da su don gina jiki
• Zai iya rage ciwon tsoka
• Ila inganta ingancin motsa jiki
• Zai iya taimakawa lafiyar tsoka yayin da kuka tsufa
• Shin yakamata kuyi kari da shi?
• Layin kasa

Ana amfani da man kifi don inganta zuciya, kwakwalwa, ido, da haɗin gwiwa.

Duk da haka, masu ginin jiki da sauran 'yan wasa suna amfani da wannan ƙarin kayan don abubuwan da ke da kumburi. Wasu mutane sunyi imanin cewa zai iya ƙarfafa ƙarfin tsoka, inganta yanayin motsi, da samar da wasu fa'idodi masu yawa.

Saboda haka, zaku iya yin mamakin ko man kifi zai iya inganta ayyukan motsa jiki.

Wannan labarin yana gaya muku ko yakamata ku ɗauki man kifi don gina jiki.

Menene man kifi?

Ana fitar da man kifi daga ƙwayoyin kifin mai ƙiba, kamar kifin kifi, herring, halibut, da mackerel ().

Ya cika cikin acid mai mai omega-3, waɗanda ake ɗauka da mahimmanci saboda dole ne ku samo su daga abincinku. Jikinka ba zai iya samar da su da kansa ba.

Duk da yake akwai nau'ikan omega-3s da yawa, su biyun da ake samu a cikin kifin sune eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) (2).

Ma'aikatar Aikin Gona ta Amurka (USDA) ta ba da shawarar ka ci aƙalla oda 8 (gram 227) na kifi a mako saboda ƙoshin mai ().

Hakanan zaka iya samun omega-3s daga abincin tsirrai, kamar su pine nuts, walnuts, da flax seed, amma waɗannan suna ba da hanya mara aiki - alpha-linolenic acid (ALA) - fiye da kifi ().

Man kifi, wanda aka ɗebo daga kifin mai, yana da wadataccen omega-3 acid mai ƙanshi EPA da DHA.

Abubuwan da ake amfani da su don gina jiki

Man kifi na iya samar da fa'idodi da yawa ga masu ginin jiki galibi saboda abubuwan da ke da kumburi.

Zai iya rage ciwon tsoka

Yana da kowa don jin ciwo bayan yin aiki.

A zahiri, wasu mutane sun fara jin ciwo da tauri na awanni 12-72 bayan aikin da basu sani ba ko gajiyarwa. Ana kiran wannan azaman jinkirta farkon ciwon tsoka (DOMS), wanda ƙila zai iya haifar da kumburi a cikin ƙwayoyin tsoka ().

DOMS galibi yana shafar masu ginin jiki kuma yana iya hana motsa jiki motsa jiki da yin aiki ().

Duk da yake tausa na iya rage alamun ta, man kifi na iya taimakawa ta hanyar rage lalacewar tsoka da kumburi bayan aikin motsa jiki (,).

A cikin binciken da bazuwar, maza 21 sun yi curls bicep bayan makonni 8 na shan 2,400 MG na man kifi (dauke da 600 mg na EPA da 260 mg na DHA) kowace rana. Man kifi ya hana ci gaban DOMS kuma ya hana asara ƙarfin tsoka na ɗan lokaci, idan aka kwatanta da placebo ().

Hakanan, binciken kwanaki 14 ya gano cewa matan da suka taimaka da 6,000 MG na man kifi (dauke da MG 3,000 na EPA da 600 mg na DHA) yau da kullun ya rage tsananin DOMS bayan bin bicep curls da ƙarin gwiwa, idan aka kwatanta da placebo () .

Ila inganta ingancin motsa jiki

Wasu bincike sun nuna cewa EPA da DHA a cikin man kifi na iya haɓaka aikin motsa jiki.

Wancan ne saboda abubuwan da ke tattare da kumburi na iya hana ko rage raguwa cikin ƙarfi da kewayon motsi sakamakon motsa jiki mai ƙarfi.

A cikin binciken daya, maza 16 sun sha 2,400 MG na man kifi (dauke da MG 600 na EPA da 260 mg na DHA) kowace rana tsawon makonni 8, sa'annan suka yi saiti 5 na ƙuntataccen bicep 6. Sun kiyaye ƙarfin tsoka yayin motsa jiki kuma sun sami ƙarancin kumburi kamar waɗanda ke shan placebo ().

Wani binciken na mako 8 a cikin maza 21 ya sami irin wannan sakamakon. Shan adadin man kifin a kowace rana ya rage asarar dan lokaci na karfi da karfin motsi bayan motsa jiki ().

Abin da ya fi haka, nazarin mako 6 a cikin maza 20 da aka horar da juriya masu bin kalori mai cin kalori don asarar nauyi ya nuna cewa kara kowace rana tare da 4,000 MG na man kifi (dauke da 2,000 MG na duka EPA da DHA) kiyaye ko ma ƙara ƙanƙantar da jiki ƙarfin tsoka ().

Kamar wannan, man kifi na iya taimakawa wajen kula da ƙarfin tsoka tare da rage cin abinci, wanda shine sashin yau da kullun na horo na masu ginin jiki.

Duk da haka, ƙarin bincike akan tasirin man kifi akan girman tsoka da ƙarfi ya zama dole (,).

Zai iya taimakawa lafiyar tsoka yayin da kuka tsufa

Tsufa tana da alaƙa da ci gaba mai raunin tsoka. Bayan shekaru 30, yawan tsoka ya ragu da 0.1-0.5% a kowace shekara - tare da ƙaruwa mai ban mamaki bayan shekaru 65 ().

Yayinda kuka tsufa, yana da wuya a kula da gina tsoka, wani ɓangare saboda raguwar martani ga duka horo na juriya da cin abincin furotin ().

Abin sha'awa, magungunan anti-inflammatory na kifin kifi na iya haɓaka ƙwanjin tsokoki game da furotin da horo na juriya, yana ba da damar samun babbar riba a girman tsoka da ƙarfi yayin da kuka tsufa ().

Misali, bincike na mako 16 ya nuna cewa kari a kullum tare da 4,200 MG na omega-3s (dauke da 2,700 MG na EPA da 1,200 MG na EPA) ya haɓaka haɓakar tsoka bayan motsa jiki a cikin tsofaffi, idan aka kwatanta da matasa ().

Sauran karatun kuma suna nuna cewa man kifi na iya haɓaka ko kula da ƙwayar tsoka a cikin tsofaffi - musamman idan aka haɗu da horon juriya (,,).

Kodayake waɗannan sakamakon suna nuna fa'ida ga masu matsakaitan shekaru da tsofaffi, ana buƙatar ƙarin bincike.

Saboda kaddarorinta masu saurin kumburi, man kifi na iya hana ko rage ciwon tsoka, hana ɓata lokaci na ƙarfi da kewayon motsi bayan motsa jiki, da haɓaka ƙwarewar tsoka a cikin tsofaffi. Duk da haka, ƙarin karatu ya zama dole.

Shin yakamata kuyi kari da shi?

Man kifi kamar yana da tasiri sosai don rage DOMS, wanda yake faruwa ne ga yawancin masu ginin jiki.

Amma duk da haka, babu isassun shaidu dangane da tasirin sa akan girman tsoka ko karfi (,).

Koyaya, yana da kyau a ɗauki mai kifi don lafiyar lafiyarku - musamman ma idan abincinku ya rasa cikin tushen abinci na omega-3s - saboda wannan man yana da alaƙa da fa'idodi da yawa, kamar inganta lafiyar zuciya da rage kumburi ().

Idan ka zaɓi ɗauka, 2,000-3,000 MG kowace rana na EPA da DHA an ba da shawarar ga masu ginin jiki.

Abubuwan da ke cikin EPA da DHA na kayan mai mai sun bambanta gwargwadon nau'in kifin da hanyoyin sarrafa shi da aka yi amfani da shi, don haka tabbatar da karanta lakabin abinci mai gina jiki da girman girman a hankali.

Dangane da Hukumar Tsaron Abincin Turai, EPA da DHA ana ba da haƙuri gabaɗaya kuma ana iya ɗaukar su cikin aminci cikin haɗin kai har zuwa 5,000 MG kowace rana (25).

Ra'ayoyin da ake yawan bayarwa game da man kifi sun haɗa da ɗanɗano mara daɗi, burping, ƙwannafi, rashin jin daɗin ciki, da gudawa (2).

Kodayake shaidar kimiyya da ke tallafawa amfani da man kifi don gina jiki a halin yanzu an iyakance shi, har yanzu kuna iya buƙata tare da shi idan abincinku ba shi da tushen abinci na omega-3s.

Layin kasa

Man kifi yana sama a cikin mai mai omega-3 EPA da DHA.

Wadannan kitsoyin mai suna iya samun fa'idodi da yawa ga masu ginin jiki, kamar rage ciwon tsoka da rashin karfin DOMS. Hakanan zasu iya taimakawa ƙarfin tsoka da kewayon motsi, kodayake ana buƙatar ƙarin karatu.

Hakanan, karin mai na kifi ba shi da wata fa'ida kuma yana iya inganta sauran fannonin lafiyar ku ma.