Umxholo wenqaku
ZMA okanye "Zinc Magnesium Aspartate"Sisongezo esidumileyo esisetyenziswa ngabadlali, abakhi bomzimba kunye nabathanda ukomelela. Iqulethe umxube wezithako ezithathu – i-zinc, i-magnesium kunye ne-vitamin B6.
Abavelisi be-ZMAamabango okwandisa ukukhula kwemisipha kunye namandla, ukuphucula ukunyamezela kunye nomgangatho wokulala. Ngokwenene? Kwesi sicatshulwa "Yintoni isicatshulwa se-herbal kwaye yintoni eluncedo kuyo", "Iinzuzo zesicatshulwa", "Iziphumo ebezingalindelekanga", "Ukusetyenziswa kwesicatshulwa", "Ngaba iyingozi" izihloko ziya kukhankanywa.
Yintoni i-ZMA?
ZMAsisongezelelo esidumileyo esibandakanya:
-I-Zinc monomethionine: 30 mg - 270% yeReference Daily Intake (RDI)
– Magnesium aspartate: 450 mg – 110% yeRDI
– iVithamin B6 (pyridoxine): 10-11 mg – 650% yeRDI
Nangona kunjalo, abanye abavelisi bongeza ezinye iindlela ze-zinc kunye ne-magnesium okanye ezinye iivithamini ezongezelelweyo okanye iiminerali. I-ZMA supplement ivelisa. Ezi zondlo zinemisebenzi ebalulekileyo emzimbeni wethu.
Lo mkhondo weminerali ubalulekile kwii-enzyme ezingaphezu kwama-300 ezibandakanyekayo ekutyeni, ekukhuseleni kunye nezinye iindawo zomzimba wethu.
Le minerali ixhasa amakhulu eempendulo zeekhemikhali emzimbeni wethu, kubandakanya ukudala amandla kunye nokusebenza kwezihlunu kunye nemithambo-luvo.
Le vithamini enyibilikayo emanzini ibalulekile kwiinkqubo ezinceda ukwenza i-neurotransmitters kunye ne-metabolism yezondlo.
Abavelisi bathi ezi zondlo zintathu ziphucula ukusebenza komthambo, ukwandisa amanqanaba e testosterone, uncedo emva kokuzivocavoca umzimba, ukuphucula umgangatho wokulala, kunye nokunceda ukwakha izihlunu kunye namandla. Nangona kunjalo, izifundo malunga nalo mbandela zisaqhubeka kwaye zivelisa iziphumo ezixubileyo.
Yintoni eyongezelelweyo ye-ZMA, umphumo wayo ekusebenzeni kwezemidlalo
I-ZMA supplement, Kuthiwa kwandisa ukusebenza kwezemidlalo kunye nokwakha izihlunu. Ngokwethiyori, abo banqongopheleyo kwi-zinc okanye i-magnesium banokunyusa ezi zinto.
Ukusilela kuyo nayiphi na yale minerali kunokunciphisa ukuveliswa kwe testosterone, ihomoni echaphazela ubunzima bemisipha, kunye ne-insulin-like ukukhula factor (IGF-1), ihomoni echaphazela ukukhula kweeseli kunye nokubuyisela.
Abadlali abaninzi banokuba namanqanaba aphantsi e-zinc kunye ne-magnesium, enokuthi iphazamise ukusebenza kwabo. Amanqanaba aphantsi e-zinc kunye ne-magnesium sisiphumo sokutya okungqongqo okanye ukulahlekelwa yi-zinc eninzi kunye ne-magnesium ngokubila okanye ukuchama.
Ngoku, ZMAKukho izifundo ezimbalwa ezenziweyo malunga nokuba ukusela okanye ukusela kunokuphucula ukusebenza kwezemidlalo. Uphononongo lweeveki ezi-27 lwabadlali bebhola bebhola be-8 I-ZMA supplement wabonisa ukuba ukuthatha kwandise amandla emisipha, amandla okusebenza, kunye namanqanaba e-testosterone kunye ne-IGF-1.
Nangona kunjalo, uphando lweeveki ezi-42 zamadoda angama-8 aqeqeshelwe ukuxhathisa ZMA wafumanisa ukuba ukuyithatha akuzange kunyuse amazinga e-testosterone okanye i-IGF-1 xa kuthelekiswa ne-placebo.
Ngomntu ngamnye, zombini i-zinc kunye ne-magnesium iyanciphisa ukukhathala kwemisipha kunye nokunyusa amanqanaba e testosterone okanye ukuthintela ukuhla kwe testosterone ngenxa yokuzivocavoca, kodwa akucaci ukuba luncedo ngakumbi xa kusetyenziswa kunye.
Ziziphi iiNzuzo ze-ZMA?
ZMAUphando kumacandelo ngamanye .
Inokomeleza ukhuseleko
I-Zinc, i-magnesium kunye ne-vitamin B6 idlala indima ebalulekileyo kwimpilo yomzimba. Ngokomzekelo, i-zinc ibalulekile kuphuhliso kunye nokusebenza kweeseli ezininzi zokuzivikela.
Ukongezelela le minerali kunokunciphisa umngcipheko wosulelo kunye nokunceda ukuphiliswa kwenxeba.
Ukunqongophala kweMagnesium iye yadibaniswa nokudumba okungapheliyo, okungomnye wabaqhubi abaphambili beemeko ezingapheliyo ezifana nokuguga, isifo senhliziyo kunye nomhlaza.
Ngokwahlukileyo, ukuthatha izongezo ze-magnesium kunokunciphisa iimpawu zokuvuvukala, kubandakanywa iprotheni ye-C-reactive (CRP) kunye ne-interleukin 6 (IL-6).
Ekugqibeleni, ukunqongophala kwe-vitamin B6 kuye kwadibaniswa nokungabikho komzimba. Amajoni ethu omzimba adinga ivithamin B6 ukuvelisa iibhaktheriya ezilwa neeseli ezimhlophe zegazi.
Inganceda ukulawula iswekile yegazi
IZinc kunye nemagnesium zinokunceda abantu abanesifo seswekile balawule amanqanaba eswekile yegazi.
Uhlalutyo lwezifundo ze-1.360 zabantu be-25 abanesifo sikashukela lubonise ukuba ukuthatha izongezelelo ze-zinc zinciphisa ngokukhawuleza iswekile yegazi, i-hemoglobin A1c (HbA1c), kunye namazinga eshukela egazi emva kokutya.
I-Magnesium inokuphucula ulawulo lweswekile yegazi kubantu abanesifo seswekile ngokuphucula amandla okusebenzisa i-insulin, ihomoni ehambisa iswekile egazini ukuya kwiiseli.
Kuhlalutyo lwezifundo ezili-18, i-magnesium yayisebenza ngakumbi kune-placebo ekunciphiseni amanqanaba eswekile yegazi ngokukhawuleza kubantu abanesifo seswekile. Kwakhona, abo basengozini yokuba nesifo seswekile baye bawanciphisa kakhulu amanqanaba eswekile yegazi.
Inganceda ukuphucula umgangatho wokulala
Ukudibanisa i-zinc kunye ne-magnesium kunokuphucula umgangatho wokulala. Uphando lubonisa ukuba i-magnesium iyasebenza ekusebenzeni inkqubo ye-nervous parasympathetic, enoxanduva lokunceda imizimba yethu izive izolile kwaye ikhululekile.
I-Zinc inxulunyaniswe nomgangatho wokulala ophuculweyo kwizifundo zabantu kunye nezilwanyana. Kwisifundo seveki ye-43 kwi-8 yabantu abadala abadala kunye nokulala, i-zinc, i-magnesium kunye melatoninKuye kwaqatshelwa ukuba ukuthatha iodide yonke imihla kuphucula umgangatho wokulala xa kuthelekiswa ne-placebo.
Inokunyusa umoya
Bobabini ZMAI-Magnesium kunye ne-vitamin B6 kwimisedare inceda ukuphakamisa isimo sengqondo. Uphononongo lweeveki ze-23 kubantu abadala abadala be-12 baphinde baqaphela ukuba ukuthatha i-450 mg ye-magnesium imihla ngemihla kunciphisa iimpawu zokudakumba ngokufanelekileyo njengeyeza elichasayo.
Olunye uphononongo lunxulumanise amanqanaba egazi aphantsi kunye nokuthatha ivithamin B6 kunye nokudakumba.
Ngaba i-ZMA Yehlisa Ubunzima?
ZMAIivithamini kunye neeminerali zinokudlala indima ekunciphiseni ubunzima. Kuphononongo lwenyanga e-60 kubantu abatyebe kakhulu abangama-1, abo bathatha i-30 mg ye-zinc ngosuku babenamanqanaba aphezulu e-zinc kwaye baphulukana nobunzima bomzimba obuninzi kunabo bathatha indawo ye-placebo. Abaphandi bacinga ukuba i-zinc inceda ekunciphiseni ubunzima ngokucinezela ukutya.
I-Magnesium kunye ne-vitamin B6 ziye zabikwa ukunciphisa ukuvuvukala kunye ne-edema kubasetyhini abane-premenstrual syndrome (PMS). Nangona kunjalo, akukho sifundo ZMAAyizange ifumane ukuba inokunceda ekunciphiseni ubunzima, ngakumbi ukutshisa amanqatha omzimba.
Ukufumana i-magnesium eyaneleyo, i-zinc, kunye ne-vitamin B6 ekutyeni kubalulekile kwimpilo yonke, ngoko ke ukuncedisa ngezi zondlo akusona isisombululo esisebenzayo sokunciphisa umzimba.
idosi ye-ZMA
ZMA capsule Ifumaneka ngeendlela ezahlukeneyo, kuquka umgubo okanye umgubo. ZMAIingcebiso zomthamo wokutya kwi
– Zinc monomethionine: 30 mg
– Magnesium aspartate: 450 mg
– Vitamin B6: 10-11 mg
Oku kudla ngokuba zintathu ZMA capsule okanye ukulingana neekophu ezintathu zomgubo. Nangona kunjalo, iilebhile kwimveliso zincoma ukuba abafazi bathathe iipilisi ezimbini okanye ezimbini zepowder.
Isetyenziswa njani i-ZMA
Gwema ukuthatha ngaphezu kwe-dose ephakanyisiweyo, njengoko i-zinc eninzi inokubangela iziphumo ezibi. Ngokubanzi ZMAKunconywa ukuba uthathe isisu esingenalutho malunga nemizuzu engama-30-60 ngaphambi kokulala. Oku kuthintela izondlo ezifana ne-zinc ekusebenzisaneni nabanye njenge-calcium.
Yintoni iilahleko ze-ZMA?
Ngoku, ZMA uqinisekiso Akukho ziphumo bezingalindelekanga ezinxulumeneyo ezichaziweyo. Nangona kunjalo ZMA ibonelela ngeedosi eziphakathi ukuya kweziphezulu ze-zinc, i-magnesium, kunye ne-vitamin B6. Zithathwe kwiidosi eziphezulu, ezi zondlo zineziphumo ebezingalindelekanga, ezibandakanya:
IZinc: Isicaphucaphu, ukuhlanza, urhudo, ukungakuthandi ukutya, isisu esibuhlungu, ukunqongophala kobhedu, intloko ebuhlungu, isiyezi, ukunqongophala kwezondlo, kunye nokunciphisa ukusebenza komzimba
Magnesium: Isicaphucaphu, ukugabha, urhudo kunye nesisu esibuhlungu
I-Vitamin B6: Umonakalo wemithambo-luvo, intlungu, okanye ukuba ndindisholo ezandleni okanye ezinyaweni
Kodwa ukuba awugqithisi idosi echaziweyo, akufanele ube neengxaki. Kwakhona, zombini i-zinc kunye ne-magnesium inokunxibelelana neentlobo ezahlukeneyo zamayeza, njenge-antibiotics, i-diuretics, kunye namayeza oxinzelelo lwegazi.
Ukuba unawo nawaphi na amayeza, ukhulelwe okanye uncancisa, thetha nodokotela wakho ngaphambi kokusetyenziswa.
Ngenxa yoko;
iACV; Isongezo sokutya esiqulethe i-zinc, i-magnesium kunye ne-vitamin B6. Inokuphucula ukusebenza kwezemidlalo, kodwa uphando lwangoku lubika iziphumo ezixubileyo. Kwakhona, akukho bungqina bokuba inokunceda ukunciphisa umzimba.
Amanqaku ekufanele uwafunde
