Okuqukethwe kwe-athikili
ZMA noma "Zinc Magnesium Aspartate"Kuyisithasiselo esidumile esisetshenziswa abasubathi, abakhi bomzimba kanye nabathandi bokuqina. Iqukethe ingxube yezithako ezintathu - i-zinc, i-magnesium ne-vitamin B6.
Abakhiqizi be-ZMAizimangalo zokwandisa ukukhula kwemisipha namandla, ukuthuthukisa ukukhuthazela kanye nekhwalithi yokulala. Ngempela? Kulo mbhalo "Iyini i-herbal extract futhi ilungele ini", "izinzuzo ze-zma", "imiphumela emibi ye-zma", "ukusetshenziswa kwe-zma", "ingabe iyingozi" kuzokhulunywa ngezihloko.
Yini i-ZMA?
ZMAiyisengezo esidumile esihlanganisa:
I-Zinc monomethionine: 30 mg – 270% weReference Daily Intake (RDI)
I-Magnesium aspartate: 450 mg - 110% we-RDI
I-Vitamin B6 (pyridoxine): 10-11 mg - 650% we-RDI
Kodwa-ke, abanye abakhiqizi bengeza ezinye izinhlobo ze-zinc ne-magnesium noma amanye amavithamini noma amaminerali angeziwe. Isengezo se-ZMA khiqiza. Lezi zakhi zinemisebenzi ethile ebalulekile emzimbeni wethu.
Le mineral trace ibalulekile kuma-enzyme angaphezu kuka-300 abandakanyeka ekugayeni ukudla, ukungatheleleki komzimba nezinye izindawo zomzimba wethu.
Le minerali isekela amakhulukhulu okusabela kwamakhemikhali emzimbeni wethu, okuhlanganisa ukudalwa kwamandla kanye nokusebenza kwemisipha nezinzwa.
Le vithamini encibilika emanzini ibalulekile ezinqubweni ezisiza ukwenza ama-neurotransmitters kanye ne-nutrient metabolism.
Abakhiqizi bathi lezi zakhi ezintathu zomsoco zithuthukisa ukusebenza kokuzivocavoca, zikhuphule amazinga e-testosterone, zisize ukutakula ngemva kokuzivocavoca, zithuthukise izinga lokulala, futhi zisize ukwakha imisipha namandla. Nokho, izifundo eziphathelene nalesi sihloko zisaqhubekayo futhi ziveza imiphumela exubile.
Iyini i-ZMA supplement, umphumela wayo ekusebenzeni kwezemidlalo
Isengezo se-ZMA, Kuthiwa kuthuthukisa ukusebenza kwezemidlalo futhi kwakha imisipha. Ngokombono, labo abangenawo i-zinc noma i-magnesium bangandisa lezi zici.
Ukuntuleka kunoma iyiphi yalezi zimbiwa kunganciphisa ukukhiqizwa kwe-testosterone, i-hormone ethinta isisindo somzimba, kanye ne-insulin-like growth factor (IGF-1), i-hormone ethinta ukukhula kweseli nokululama.
Abasubathi abaningi bangase babe namazinga aphansi e-zinc ne-magnesium, angaphazamisa ukusebenza kwabo. Amazinga aphansi e-zinc kanye ne-magnesium awumphumela wokudla okuqinile noma ukulahlekelwa i-zinc ne-magnesium eyengeziwe ngokujuluka noma ukuchama.
Okwamanje, ZMAKunezifundo ezimbalwa ezenziwe ngokuthi ukuphuza noma cha kungathuthukisa ukusebenza kwezemidlalo. Ucwaningo lwamaviki angu-27 lwabadlali bebhola abangu-8 Isengezo se-ZMA wabonisa ukuthi ukuyithatha kwandise amandla emisipha, amandla okusebenza, kanye namazinga e-testosterone kanye ne-IGF-1.
Kodwa-ke, ucwaningo lwamaviki angu-42 lwamadoda angama-8 aqeqeshwe ukumelana ZMA ithole ukuthi ukuyithatha akuzange kwenyuse amazinga e-testosterone noma e-IGF-1 uma kuqhathaniswa ne-placebo.
Ngamunye, kokubili i-zinc ne-magnesium kunciphisa ukukhathala kwemisipha futhi kwandise amazinga e-testosterone noma kuvimbele ukwehla kwe-testosterone ngenxa yokuzivocavoca, kodwa akucaci ukuthi kunenzuzo yini uma isetshenziswa ndawonye.
Yiziphi Izinzuzo ze-ZMA?
ZMAUcwaningo ngezingxenye ngazinye ze.
Ingase iqinise ukuzivikela komzimba
I-Zinc, i-magnesium ne-vitamin B6 idlala indima ebalulekile empilweni yokuzivikela komzimba. Isibonelo, i-zinc ibalulekile ekuthuthukiseni nasekusebenzeni kwamangqamuzana amaningi omzimba omzimba.
Ukwengeza le mineral kunganciphisa ingozi yokutheleleka futhi kusize ukuphulukiswa kwesilonda.
Ukushoda kweMagnesium kuye kwahlotshaniswa nokuvuvukala okungapheli, okungenye yezimbangela eziyinhloko zezimo ezingapheli ezifana nokuguga, isifo senhliziyo nomdlavuza.
Ngakolunye uhlangothi, ukuthatha izithasiselo ze-magnesium kunganciphisa izimpawu zokuvuvukala, okuhlanganisa amaprotheni e-C-reactive (CRP) kanye ne-interleukin 6 (IL-6).
Ekugcineni, ukuntuleka kwevithamini B6 kuye kwahlotshaniswa nokuntuleka kwamasosha omzimba. Amasosha ethu omzimba adinga uvithamini B6 ukuze akhiqize amangqamuzana amhlophe egazi alwa namagciwane.
Ingasiza ukulawula ushukela wegazi
I-Zinc ne-magnesium ingasiza abantu abanesifo sikashukela ukulawula amazinga kashukela egazini.
Ukuhlaziywa kwezifundo ezingama-1.360 kubantu abayi-25 abanesifo sikashukela kubonise ukuthi ukuthatha izithasiselo ze-zinc kwehlisa ushukela wegazi ozila ukudla, i-hemoglobin A1c (HbA1c), kanye namazinga kashukela wegazi we-postprandial.
I-Magnesium ingase ithuthukise ukulawula ushukela wegazi kubantu abanesifo sikashukela ngokuthuthukisa ikhono lokusebenzisa i-insulin, ihomoni ehambisa ushukela egazini iye kumaseli.
Ekuhlaziyweni kwezifundo eziyi-18, i-magnesium yayisebenza kangcono kune-placebo ekwehliseni amazinga kashukela wegazi azilayo kubantu abanesifo sikashukela. Futhi, labo abasengozini yokuba nesifo sikashukela baye bawanciphisa kakhulu amazinga kashukela egazini.
Kungasiza ukuthuthukisa ikhwalithi yokulala
Inhlanganisela ye-zinc ne-magnesium ingathuthukisa ikhwalithi yokulala. Ucwaningo lubonisa ukuthi i-magnesium iyasebenza ekusebenzeni uhlelo lwezinzwa olune-parasympathetic, olunesibopho sokusiza imizimba yethu izwakale izolile futhi ikhululekile.
I-Zinc ihlotshaniswe nezinga lokulala elithuthukisiwe kuzo zombili izifundo zabantu nezilwane. Ocwaningweni lwamasonto ayi-43 kubantu abadala abangama-8 abanokuqwasha, i-zinc, i-magnesium kanye melatoninKuye kwaphawulwa ukuthi ukuthatha i-iodide nsuku zonke kuthuthukisa ikhwalithi yokulala uma kuqhathaniswa ne-placebo.
Ingakhuphula imizwa
Bobabili ZMAI-Magnesium ne-vitamin B6 kumsedari isiza ukuphakamisa isimo sengqondo. Ucwaningo lwamaviki angu-23 kubantu abadala asebekhulile be-12 luphinde lwaphawula ukuthi ukuthatha i-450 mg ye-magnesium nsuku zonke kunciphisa izimpawu zokucindezeleka ngokuphumelelayo njengomuthi oqeda ukucindezeleka.
Ezinye izifundo zihlobanise amazinga aphansi egazi kanye nokudla kukavithamini B6 nokucindezeleka.
Ingabe i-ZMA Yehlisa Isisindo?
ZMAAmavithamini namaminerali angase abe nendima ekunciphiseni isisindo. Ocwaningweni lwenyanga engu-60 kubantu abakhuluphele abangu-1, labo abathatha u-30 mg we-zinc ngosuku babenamazinga e-zinc aphezulu futhi balahlekelwa isisindo somzimba esiningi kakhulu kunalabo abathatha i-placebo. Abacwaningi bacabanga ukuthi i-zinc isiza ekwehleni kwesisindo ngokucindezela isifiso sokudla.
I-Magnesium ne-vitamin B6 kuye kwabikwa ukuthi kunciphisa ukuvuvukala kanye ne-edema kwabesifazane abane-premenstrual syndrome (PMS). Nokho, akukho sifundo ZMAAyizange ithole ukuthi ingasiza ekunciphiseni isisindo, ikakhulukazi ukushisa amafutha omzimba.
Ukuthola i-magnesium, i-zinc, ne-vitamin B6 eyanele ekudleni kubalulekile empilweni yonke, ngakho ukugcwalisa ngalezi zakhi akusona isixazululo esisebenzayo sokulahlekelwa isisindo.
Inani eliphakeme kakhulu lama-ZMA
ZMA capsule Itholakala ngezindlela ezehlukene njengempushana noma impushana. ZMAIzincomo zomthamo wokudla okuphakathi
I-Zinc monomethionine - 30 mg
I-Magnesium aspartate - 450 mg
I-Vitamin B6: 10-11 mg
Lokhu ngokuvamile kuthathu ZMA capsule noma okulingana nezindebe ezintathu zempushana. Kodwa-ke, amalebula emkhiqizweni atusa ukuthi abesifazane bathathe amaphilisi amabili noma ama-scoops amabili empushana.
Isetshenziswa kanjani i-ZMA
Gwema ukuthatha ngaphezu komthamo onconywayo, njengoba i-zinc eningi ingabangela imiphumela emibi. Ngokuvamile ZMAKunconywa ukuthatha isisu esingenalutho cishe imizuzu engama-30-60 ngaphambi kokulala. Lokhu kuvimbela imisoco efana ne-zinc ekuxhumaneni nabanye njenge-calcium.
Kuyini Ukulahleka kwe-ZMA?
Okwamanje, Ukuqinisa i-ZMA Ayikho imiphumela emibi ehlobene nayo ebikiwe. Nokho ZMA inikeza imithamo ephakathi ukuya phezulu ye-zinc, i-magnesium, ne-vitamin B6. Uma zithathwa ngemithamo ephezulu, lezi zakhi zomsoco zinemiphumela ethile engemihle, okuhlanganisa:
I-Zinc: Isicanucanu, ukuhlanza, isifo sohudo, ukungakuthandi ukudla, amajaqamba esiswini, ukuntula ithusi, ikhanda elibuhlungu, isiyezi, ukuntula izakhi zomzimba, nokuncipha kokusebenza kwamasosha omzimba
I-Magnesium: Isicanucanu, ukuhlanza, isifo sohudo namajaqamba esiswini
I-Vitamin B6: Ukulimala kwezinzwa, ubuhlungu, noma ukuba ndikindiki ezandleni noma ezinyaweni
Kodwa uma ungeqi umthamo obekiwe, akufanele ube nezinkinga. Futhi, kokubili i-zinc ne-magnesium kungasebenzisana nemithi ehlukahlukene, njengama-antibiotics, ama-diuretics, nemithi yomfutho wegazi.
Uma usebenzisa noma yimuphi umuthi, ukhulelwe noma uncelisa, khuluma nodokotela wakho ngaphambi kokusebenzisa.
Ngenxa yalokho;
I-ACV; Kuyisithasiselo sokudla esiqukethe i-zinc, i-magnesium ne-vitamin B6. Kungase kuthuthukise ukusebenza kwezemidlalo, kodwa ucwaningo lwamanje lubika imiphumela exubile. Futhi, abukho ubufakazi bokuthi kungasiza ekunciphiseni isisindo.
Imibhalo Okufanele Uyifunde
