Ζήσης Ψάλλας
Τόσο οι άνδρες όσο και οι γυναίκες που ακολουθούν χορτοφαγική διατροφή αντιμετωπίζουν 50% μεγαλύτερο κίνδυνο κατάγματος ισχίου σε σύγκριση με άτομα που τρώνε τακτικά κρέας, σύμφωνα με τα αποτελέσματα μεγάλης κλίμακας μελέτης.
Έχει αναγνωριστεί ότι οι γυναίκες που είναι χορτοφάγοι έχουν αυξημένο κίνδυνο κατάγματος ισχίου, αλλά οι λόγοι για τους οποίους είναι ασαφείς και οι μελέτες που εξετάζουν τον αντίκτυπο μιας χορτοφαγικής διατροφής στους άνδρες ήταν μικρής κλίμακας.
Ερευνητές στο Πανεπιστήμιο του Λιντς ανέλυσαν δεδομένα για 413.914 άτομα -τόσο για άνδρες όσο και για γυναίκες- και δίνουν την πρώτη ένδειξη ότι οι χορτοφάγοι άνδρες αντιμετωπίζουν επίσης μεγαλύτερο κίνδυνο κατάγματος ισχίου από τους άνδρες που τρώνε κρέας. Προσδιορίζουν επίσης ορισμένους από τους παράγοντες που μπορεί να θέτουν σε αυξημένο κίνδυνο τους χορτοφάγους -τόσο τους άνδρες όσο και τις γυναίκες.
Μεταξύ 2006 και 2010, τα άτομα της μελέτης -όλα μέρος του έργου UK Biobank- παρείχαν πληροφορίες για τη διατροφή τους και ταξινομήθηκαν είτε ως τακτικοί κρεατοφάγοι που έτρωγαν κρέας πέντε ή περισσότερες φορές την εβδομάδα, είτε ως περιστασιακοί κρεατοφάγοι που καταναλώνουν κρέας λιγότερες από πέντε φορές την εβδομάδα, είτε ως ιχθυοχορτοφάγοι που έτρωγαν ψάρια αλλά όχι κρέας είτε ως χορτοφάγοι που μπορούσαν να καταναλώνουν γαλακτοκομικά αλλά όχι ψάρια ή κρέας.
Τα δεδομένα για τα άτομα συνδέθηκαν με νοσοκομειακά τους αρχεία και καταγράφηκαν περιπτώσεις κατάγματος ισχίου κατά την περίοδο παρακολούθησης έως το 2021. Μεταξύ των 413.914 συμμετεχόντων, υπήρχαν 3.503 περιπτώσεις κατάγματος ισχίου, ένα συνολικό ποσοστό επίπτωσης περίπου 0,8%. Αν και ο συνολικός κίνδυνος για κάταγμα ισχίου ήταν χαμηλός, ο σχετικός κίνδυνος μεταξύ των χορτοφάγων και των τακτικών κρεατοφάγων ήταν μεγάλος. Οι ερευνητές βρήκαν:
- Οι χορτοφάγοι είχαν 50% μεγαλύτερο κίνδυνο από τους τακτικούς κρεατοφάγους, ανεξαρτήτως φύλου.
- Δεν υπήρχε διαφορά στον κίνδυνο μεταξύ περιστασιακών και τακτικών κρεατοφάγων.
- Οι ιχθυοχορτοφάγοι είχαν ελαφρώς μεγαλύτερο κίνδυνο (8%) από τους τακτικούς κρεατοφάγους, αλλά αυτή ήταν μια μη σημαντική διαφορά από στατιστικής πλευράς.
Οι επιστήμονες υπολόγισαν πώς αυτές οι σχετικές διαφορές μπορεί να μεταφραστούν σε πραγματικές περιπτώσεις ανά 1.000 άτομα για μια περίοδο 10 ετών. Προέβλεψαν κατά μέσο όρο 6,5 περιστατικά στους τακτικούς κρεατοφάγους και 6,5 στους περιστασιακούς κρεατοφάγους, ενώ θα υπήρχαν 7 περιπτώσεις μεταξύ των ιχθυοχορτοφάγων και 9,5 περιπτώσεις μεταξύ των χορτοφάγων.
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There are many different types of intermittent fasting, and let us take a look at
a quantity of in style strategies. Intermittent fasting has caught the creativeness of individuals trying to lose
weight. It is a protocol where you alternate
between fasting and consuming windows to enter a state of ketosis.
People throughout the globe have practiced fasting for thousands of years for spiritual functions, but
the fasting that we do now might be promoted for its
various well being benefits.
Creatine itself has no carbohydrates, making it a keto-friendly complement.
You’ll also find protein bars and performance shakes with creatine in them.
Nonetheless, having creatine on an empty stomach may trigger
digestive distress and scale back creatine uptake in muscle
tissue. If you do wish to have creatine before a morning workout, attempt having your creatine complement with a high-carb
meals such as a banana or bowl of oatmeal. Therefore, particularly if you’re a vegan or vegetarian power or energy athlete, it is crucial to eat
a well-rounded food regimen and think about taking a high-quality
creatine complement. Creatine is usually taken in complement
form though animal proteins corresponding to beef and chicken present
creatine. Larger power athletes may need between 5 and 10 grams of creatine per day.
Consider your private preferences, daily routine,
and fitness targets when selecting an intermittent fasting method.
It is important to note, nonetheless, that creatine supplementation may not be appropriate for everybody.
Individuals with kidney illness or other medical situations ought to seek the guidance of
with a healthcare skilled before taking creatine supplements.
Creatine is a calorie-free non-proteinogenic complement that
does not invoke an insulin response. Taking creatine dietary supplements alone is not going to break a quick, even if you are partaking in strict time-restricted
fasting.
L-tyrosine supplementation has been linked to improved cognitive efficiency and
temper,4 significantly in stressful situations, and better exercise performance.
Nonetheless, most meals or high-calorie drinks will break
your fast, stopping fats burning and other benefits of intermittent fasting.
Many pre-workout supplements — especially those spiked with carbs, calories
and artificial sweeteners — can trigger an insulin response which
technically breaks your quick.
It’s essential to assess your private tolerance and regulate the timing or dosage accordingly to make sure a cushty expertise.
At Present, there might be limited scientific proof particularly examining the effects of creatine supplementation on autophagy throughout
fasting. Nonetheless, based on the out there knowledge, it is unlikely that creatine considerably
interferes with the autophagic course of.
Creatine is primarily involved in energy metabolism rather
than directly influencing the cellular mechanisms of autophagy.
In The End, the choice to take creatine throughout a quick is
a personal one, primarily based on individual preferences, goals, andcircumstances.
Creatine monohydrate is taken into account a good supplement to devour throughout fasting as a result of it provides power to
your muscular tissues with out scary the insulin response.
When it involves fasting, it is crucial to understand how it could have an result on any dietary supplements you take, similar to creatine.
Creatine is a well-liked complement used by athletes and health fanatics to reinforce performance and build
muscle. Let’s take a extra in-depth take a look at navigating totally different fasting methods and
whether or not creatine is suitable.
Before we answer that, should you’re in search of a quick and simple approach
to observe your fast using an app, contemplate January.
It’s utterly free to download and use, and lets you choose between quite a few kinds of fasting.
It additionally offers insight into the food you do eat,
so you can even make the most effective choices attainable for your well being targets and easily track your
macros and calories — at no cost. Creatine
reduces the breakdown of proteins which can help you build more muscle.
In addition, scientific research has shown that creatine lowers levels
of the protein myostatin, which is known to sluggish muscle growth.
Creatine is thought to enhance muscle growth, helping to alter your physique composition and pushing
you to turn into extra toned.
Ingesting water is important for bodily efficiency,
but remember that ingesting earlier than dawn and after sunset is
inspired throughout Ramadan. Keep Away From any sports drinks and other
beverages containing sugars, caffeine, and different stimulants.
Try preserving a bottle of water with you whereas fasting
and drink small sips all through the day, paying special attention to staying hydrated throughout workouts.
Now let’s have a glance at whether you’ll be able to combine intermittent fasting with creatine supplementation or if
creatine might negatively impact your quick. You can construct more lean mass with creatine while your physique effectively burns fats.
Your muscles can construct mass quicker with creatine, making it easier to reach your health goals.
Mixing creatine use with fasting is a powerful technique for boosting your athletic talents and enhancing your metabolic well-being.
Creatine doesn’t often break your fasting interval, however its
results can differ from person to person. It’s sensible to speak to a well
being professional to determine out what works for you. Creatine
supplementation has minimal influence on blood sugar ranges throughout fasting.
References:
https://neurotrauma.world/
best creatine supplement to build muscle fast
References:
neurotrauma