Zviri muChinyorwa
ZMA kana "Zinc Magnesium Aspartate"Icho chiwedzeredzo chakakurumbira chinoshandiswa nevatambi, vanovaka muviri uye vanofarira kusimba. Iine musanganiswa wezvinhu zvitatu - zinc, magnesium uye vhitamini B6.
ZMA vagadziriinoti inowedzera kukura kwemhasuru uye simba, inovandudza kutsungirira uye kunaka kwekurara. Chokwadi? Muchinyorwa ichi "Chii chinonzi herbal extract uye chii chakanakira", "benefits of zma", "side effects of zma", "kushandiswa kwezma", "inokuvadza" mazita achataurwa.
Chii chinonzi ZMA?
ZMAiwedzere yakakurumbira iyo inowanzo sanganisira:
- Zinc monomethionine: 30 mg - 270% yeReference Daily Intake (RDI)
Magnesium aspartate: 450 mg - 110% yeRDI
Vitamin B6 (pyridoxine): 10-11 mg - 650% yeRDI
Nekudaro, vamwe vagadziri vanowedzera mamwe marudzi e zinc uye magnesium kana mamwe mavhitamini akawedzerwa kana zvicherwa. ZMA kuwedzera zvinogadzira. Izvi zvinovaka muviri zvine mamwe mabasa akakosha mumuviri wedu.
Iyi trace mineral yakakosha kune anopfuura mazana matatu ma enzymes anobatanidzwa mukugaya, kusadzivirirwa uye dzimwe nzvimbo dzemuviri wedu.
Iyi mineral inotsigira mazana emakemikari anoita mumuviri wedu, kusanganisira kugadzira simba uye mhasuru uye tsinga.
Iyi vhitamini inonyungudika mumvura yakakosha kune maitiro anobatsira kuita neurotransmitters uye kudya kunovaka muviri.
Vagadziri vanoti izvi zvitatu zvinovaka muviri zvinovandudza maekisesaizi, kuwedzera mazinga e testosterone, kubatsira mushure mekurovedza muviri kupora, kunatsiridza kunaka kwekurara, uye kubatsira kuvaka tsandanyama nesimba. Zvisinei, zvidzidzo pamusoro penyaya iyi zvichiri kuenderera mberi uye zvinopa mhinduro dzakasanganiswa.
Chii chinonzi ZMA chekuwedzera, mhedzisiro yayo pakuita kwemitambo
ZMA supplement, Zvinonzi zvinowedzera kuita zvemitambo uye kuvaka tsandanyama. Mukufungidzira, avo vasina zinc kana magnesium vanogona kuwedzera izvi zvinhu.
Kushaikwa mune chero ipi zvayo yemaminerari inogona kuderedza kugadzirwa kwe testosterone, hormone inokanganisa mhasuru, pamwe ne insulin-like growth factor (IGF-1), hormone inokanganisa kukura kwesero uye kupora.
Vatambi vazhinji vanogona kunge vaine yakaderera zinc uye magnesium, izvo zvinogona kukanganisa kuita kwavo. Low zinc uye magnesium mazinga ndiwo mhedzisiro yekudya kwakasimba kana kurasikirwa nezinc yakawanda nemagnesium kuburikidza nedikita kana weti.
Parizvino, ZMAPane zvidzidzo zvishomanana zvakaitwa pamusoro pekuti kana kusanwa kunogona kuvandudza mitambo yemitambo. Chidzidzo chemavhiki masere chevatambi venhabvu makumi maviri nevanomwe ZMA kuwedzera yakaratidza kuti kuitora kwakawedzera simba remhasuru, simba rekushanda, uye testosterone uye IGF-1 mazinga.
Zvisinei, chidzidzo chevhiki che42 chevarume makumi mana nevaviri vakadzidziswa kupikisa ZMA akawana kuti kuitora hakuna kuwedzera testosterone kana IGF-1 mazinga kana ichienzaniswa ne placebo.
Mumwe nomumwe, zvose zinc uye magnesium zvinoderedza kuneta kwemhasuru uye kuwedzera mazinga e testosterone kana kudzivirira kuderera kwe testosterone nekuda kwekurovedza muviri, asi hazvisi pachena kana ivo vanonyanya kubatsira kana vakashandiswa pamwe chete.
Ndezvipi Zvakanakira ZMA?
ZMATsvakurudzo pamusoro pezvikamu zvega zve.
Inogona kusimbisa kusadzivirirwa
Zinc, magnesium uye vhitamini B6 inoita mabasa akakosha muhutano hwekudzivirira zvirwere. Semuenzaniso, zinc inokosha pakukura nekushanda kwemasero akawanda ezvirwere.
Kuwedzera iyi mineral kunogona kuderedza njodzi yehutachiona uye kubatsira kuporesa ronda.
Magnesium kushomeka yave ichibatanidzwa nekuzvimba kusingaperi, inova imwe yevatyairi vakuru vezvirwere zvisingaperi sekuchembera, chirwere chemoyo uye kenza.
Sezvineiwo, kutora magnesium supplements kunogona kuderedza zviratidzo zvekuzvimba, kusanganisira C-reactive protein (CRP) uye interleukin 6 (IL-6).
Pakupedzisira, kushaikwa kwevhitamini B6 kwave kwakabatana nekushomeka kwemuviri. Masoja emuviri wedu anoda vhitamini B6 kuburitsa mabhakitiriya anorwisa masero machena eropa.
Inogona kubatsira kudzora shuga yeropa
Zinc uye magnesium zvinogona kubatsira vanhu vane chirwere cheshuga kudzora huwandu hweshuga muropa.
Kuongororwa kwezvidzidzo makumi maviri neshanu muvanhu 1.360 vane chirwere cheshuga kwakaratidza kuti kutora zinc supplements kwakaderedza kutsanya kweshuga yeropa, hemoglobin A25c (HbA1c), uye postprandial shuga yeropa.
Magnesium inogona kuvandudza kudzora shuga muropa muvanhu vane chirwere cheshuga nekuvandudza kugona kushandisa insulin, hormone inofambisa shuga kubva muropa ichiisa mumasero.
Mukuongororwa kwezvidzidzo zve18, magnesium yainyanya kushanda kupfuura placebo pakudzikisa kutsanya mazinga ehuga muvanhu vane chirwere cheshuga. Zvakare, avo vari panjodzi yekubatwa nechirwere cheshuga vakaderedza zvakanyanya mwero weshuga muropa.
Inogona kubatsira kunatsiridza kunaka kwekurara
Iko kusanganiswa kwe zinc uye magnesium kunogona kuvandudza kurara kunaka. Tsvagiridzo inoratidza kuti magnesium inoshanda mukumisikidza iyo parasympathetic tsinga system, iyo ine basa rekubatsira miviri yedu kunzwa yakadzikama uye yakasununguka.
Zinc yakabatanidzwa nekuvandudzwa kwekurara muzvidzidzo zvevanhu nemhuka. Muchidzidzo che43-vhiki muvanhu vakuru makumi mana nevatatu vane kushaya hope, zinc, magnesium uye melatoninIzvo zvave zvichicherechedzwa kuti kutora iodide zuva nezuva kunovandudza kunaka kwekurara kana ichienzaniswa ne placebo.
Inogona kusimudzira manzwiro
Vese vari vaviri ZMAMagnesium uye vhitamini B6 mumusidhari inobatsira kusimudzira manzwiro. Chidzidzo che23-vhiki muvakuru vakuru ve12 chakacherechedzawo kuti kutora 450 mg ye magnesium zuva rega rega kwakaderedza zviratidzo zvekuora mwoyo sezvinobudirira semishonga inoderedza kuora mwoyo.
Zvimwe zvidzidzo zvakabatanidza kuderera kweropa uye vitamini B6 kudya nekuora mwoyo.
ZMA Inoderedza Uremu Here?
ZMAMavhitaminzi nemaminerari anogona kuita basa mukuderedza uremu. Muchidzidzo chemwedzi mumwe muvanhu makumi matanhatu vakafutisa, avo vaitora 60 mg yezingi pazuva vaive nemazinga ezinc akakwira uye vakarasikirwa zvakanyanya nehuremu hwemuviri kupfuura avo vakatora placebo. Vatsvakurudzi vanofunga kuti zinc inobatsira nekuderedza uremu nekudzvinyirira kudya.
Magnesium uye vhitamini B6 zvakanzi zvinoderedza kuzvimba uye edema muvakadzi vane premenstrual syndrome (PMS). Zvisinei, hapana kudzidza ZMAIzvo hazvina kuwana kuti inogona kubatsira nekurema, kunyanya kupisa mafuta emuviri.
Kuwana magnesium, zinc, uye vhitamini B6 yakakwana kubva muchikafu kwakakosha kune hutano hwese, saka kuwedzera neichi chikafu haisi mhinduro inoshanda yekurasikirwa uremu.
ZMA dose
ZMA capsule Inowanikwa nenzira dzakasiyana-siyana, kusanganisira hupfu kana hupfu. ZMADosage kurudziro yezvikafu mu
- Zinc monomethionine: 30 mg
Magnesium aspartate: 450 mg
Vitamin B6: 10-11 MG
Izvi zvinowanzova zvitatu ZMA capsule kana kuenzana nezvipunu zvitatu zvehupfu. Nekudaro, iwo mavara ari pachigadzirwa anokurudzira kuti vakadzi vatore macapsules maviri kana maviri scoops ehupfu.
Mashandisiro eZMA
Dzivisa kutora zvinopfuura dose yakakurudzirwa, sezvo zinc yakawandisa inogona kukonzera mhedzisiro. Kazhinji ZMAInokurudzirwa kutora mudumbu usina chinhu anenge 30-60 maminetsi asati aenda kunorara. Izvi zvinodzivirira chikafu senge zinc kubva mukudyidzana nevamwe senge calcium.
Chii chinonzi ZMA Losses?
Parizvino, ZMA kusimbisa Hapana mhedzisiro ine chekuita nayo yakashumwa. Zvisinei ZMA inopa mwero kusvika kune yakakwirira yezinc, magnesium, uye vhitamini B6. Kutorwa mumhando yepamusoro, izvi zvinovaka muviri zvine zvimwe zvinokonzeresa, zvinosanganisira:
Zinc: Nausea, kurutsa, manyoka, kurasikirwa nechido, marwadzo emudumbu, kushomeka kwemhangura, musoro, dzungu, kushomeka kwezvokudya zvinovaka muviri, uye kuderera kwesimba rokudzivirira zvirwere
Magnesium: Nausea, kurutsa, manyoka uye marwadzo emudumbu
Vitamin B6: Kukuvara kwetsinga, kurwadziwa, kana chiveve mumaoko kana tsoka
Asi kana ukasapfuudza muyero wakatarwa, haufanirwe kunge uine matambudziko. Uyewo, zvose zinc uye magnesium zvinogona kupindirana nemishonga yakasiyana-siyana, yakadai semishonga inorwisa mabhakitiriya, diuretics, uye mishonga yeropa.
Kana iwe uri pamishonga chero ipi zvayo, uri nepamuviri kana uchiyamwisa, taura nachiremba wako usati washandisa.
Semagumo;
ACV; Icho chikafu chekuwedzera chine zinc, magnesium uye vhitamini B6. Inogona kuvandudza kuita kwemitambo, asi tsvakiridzo yazvino inoshuma mibairo yakasanganiswa. Zvakare, hapana humbowo hwekuti inogona kubatsira kuderedza uremu.
Zvinyorwa Zvaunofanirwa Kuverenga
