Zowonjezera za ZMA: Maubwino, Zotsatira zoyipa, ndi Mlingo

Zamkati

• ZMA ndi chiyani?
• ZMA ndi masewera othamanga
• Ubwino wa zowonjezera za ZMA
• Zingalimbikitse chitetezo chokwanira
• Itha kuthandiza kuwongolera shuga
• Zitha kuthandiza kukonza kugona kwanu
• Mulole kukweza mtima wanu
• Kodi ZMA ingakuthandizeni kuchepa thupi?
• Mlingo wa ZMA ndi malingaliro
• ZMA zoyipa
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

ZMA, kapena zinc magnesium aspartate, ndi chowonjezera chotchuka pakati pa othamanga, omanga thupi, komanso okonda kulimbitsa thupi.

Muli zophatikiza zitatu - zinc, magnesium, ndi vitamini B6.

Opanga ZMA amati amalimbikitsa kukula kwa minofu ndikulimbitsa thupi ndikupangitsa kupirira, kuchira, komanso kugona bwino.

Nkhaniyi ikufotokoza zabwino za ZMA, zoyipa zake, komanso zambiri zamiyeso.

ZMA ndi chiyani?

ZMA ndi chowonjezera chotchuka chomwe chimakhala ndi izi:

• Nthaka monomethionine: 30 mg - 270% ya Reference Daily Intake (RDI)
• Magnesium aspartate: 450 mg - 110% ya RDI
• Vitamini B6 (pyridoxine): 10-11 mg - 650% a RDI

Komabe, opanga ena amapanga ZMA zowonjezeramo mitundu ina ya zinc ndi magnesium, kapena ndi mavitamini kapena michere yowonjezera.

Zakudyazi zimakhala ndi maudindo angapo mthupi lanu (,,, 4):

• Nthaka. Kufufuza mchere ndikofunikira kwa michere yoposa 300 yomwe imakhudzidwa ndi metabolism, chimbudzi, chitetezo chokwanira, ndi madera ena azaumoyo wanu.
• Mankhwala enaake a. Mchere uwu umathandizira mazana amachitidwe amthupi mthupi lanu, kuphatikiza mphamvu zamagetsi ndi ntchito yaminyewa ndi mitsempha.
• Vitamini B6. Vitamini wosungunuka m'madzi amafunikira pazinthu monga kupanga ma neurotransmitters ndi michere ya michere.

Ochita masewera olimbitsa thupi, omanga thupi, komanso okonda masewera olimbitsa thupi nthawi zambiri amagwiritsa ntchito ZMA.

Opanga akuti kuwonjezera milingo yanu ya michere itatu iyi kungathandize kukulitsa kuchuluka kwa testosterone, kuthandizira kuchira, kupititsa patsogolo kugona, ndikumanga minofu ndi mphamvu.

Komabe, kafukufuku waku ZMA m'malo enawa ndiosakanikirana ndipo akutulukabe.

Izi zati, kudya zinc, magnesium, ndi vitamini B6 kungaperekenso maubwino ena ambiri, monga chitetezo chokwanira, kuwongolera shuga wamagazi, komanso kusinthasintha kwa malingaliro. Izi zimagwira ntchito makamaka ngati mulibe chimodzi mwazinthu zomwe zatchulidwazi (,,).

ZMA ndizowonjezera zakudya zomwe zimakhala ndi zinc monomethionine aspartate, magnesium aspartate, ndi vitamini B6. Amatengedwa nthawi zambiri kuti apititse patsogolo masewera othamanga, kukonza kugona, kapena kumanga minofu.

ZMA ndi masewera othamanga

Zowonjezera za ZMA zimanenedwa kuti zimakulitsa magwiridwe antchito komanso kumanga minofu.

Mwachidziwitso, ZMA ikhoza kukulitsa izi mwa iwo omwe alibe zinc kapena magnesium.

Kuperewera kwa chilichonse mwa michereyi kumatha kuchepetsa testosterone, mahomoni omwe amakhudza minofu, komanso kukula kwa insulin (IGF-1), hormone yomwe imakhudza kukula kwa maselo ndikubwezeretsanso ().

Kuphatikiza apo, othamanga ambiri atha kukhala ndi zinc komanso ma magnesium ochepa, omwe amatha kusokoneza magwiridwe awo. Magulu otsika a zinc ndi magnesium atha kukhala chifukwa chakudya mosasamala kapena kutaya zinc ndi magnesium yambiri kudzera thukuta kapena pokodza (,).

Pakadali pano, ndi owerengeka ochepa omwe adawona ngati ZMA itha kupititsa patsogolo masewera othamanga.

Kafukufuku wina wa masabata asanu ndi atatu mwa osewera mpira wa 27 adawonetsa kutenga chowonjezera cha ZMA tsiku lililonse kumawonjezera mphamvu yamphamvu yamphamvu, mphamvu yogwira ntchito, komanso ma testosterone ndi ma IGF-1 (11).

Komabe, kafukufuku wina wa masabata asanu ndi atatu mwa amuna 42 ophunzitsidwa kukana adapeza kuti kutenga ZMA zowonjezerapo tsiku lililonse sikunakweze kuchuluka kwa testosterone kapena IGF-1 poyerekeza ndi placebo. Kuphatikiza apo, sizinasinthe mawonekedwe amthupi kapena kuchita masewera olimbitsa thupi ().

Kuphatikiza apo, kafukufuku m'mwamuna wathanzi 14 omwe amachita masewera olimbitsa thupi nthawi zonse adawonetsa kuti kumwa mankhwala a ZMA tsiku lililonse kwa masabata asanu ndi atatu sikunakweze kuchuluka kwa testosterone wamagazi ().

Ndikoyenera kudziwa kuti m'modzi mwa omwe adalemba kafukufukuyu yemwe adapeza kuti ZMA idachita bwino pamasewera ali ndi umwini pakampani yomwe idapanga zowonjezera za ZMA. Kampani yomweyi idathandizanso kuthandizira phunziroli, kotero pakhoza kukhala kutsutsana kwa chidwi (11).

Payekha, zinc ndi magnesium zawonetsedwa kuti zimachepetsa kutopa kwa minofu ndipo zimakweza ma testosterone kapena zimalepheretsa kugwa kwa testosterone chifukwa chochita masewera olimbitsa thupi, ngakhale sizikudziwika ngati ndizopindulitsa zikagwiritsidwa ntchito limodzi (,,).

Zonse zanenedwa, sizikudziwika ngati ZMA imathandizira magwiridwe antchito. Kafufuzidwe kena kofunikira.

Pali umboni wosakanikirana pazotsatira za ZMA pakuchita masewera. Maphunziro owonjezera aanthu amafunikira m'dera lino.

Ubwino wa zowonjezera za ZMA

Kafukufuku wazinthu zapadera za ZMA akuwonetsa kuti chowonjezeracho chitha kupereka maubwino angapo.

Zingalimbikitse chitetezo chokwanira

Zinc, magnesium, ndi vitamini B6 zimagwira ntchito yayikulu m'thupi lanu.

Mwachitsanzo, zinc ndi yofunikira pakukula ndi magwiridwe antchito amthupi ambiri. M'malo mwake, kuwonjezeranso mcherewu kumachepetsa chiopsezo chanu chotenga matenda ndikuthandizira machiritso a zilonda (,,).

Pakadali pano, kuchepa kwa magnesium kumalumikizidwa ndi kutupa kosatha, komwe kumayendetsa ukalamba komanso zovuta monga matenda amtima ndi khansa.

Komanso, kumwa mankhwala a magnesium kumachepetsa kutupa, kuphatikizapo C-reactive protein (CRP) ndi interleukin 6 (IL-6) (,,).

Pomaliza, kuchepa kwa vitamini B6 kumalumikizidwa ndi chitetezo chokwanira. Chitetezo chanu cha mthupi chimafuna vitamini B6 kuti apange mabakiteriya oyera omenyera mabakiteriya, ndipo zimawonjezera kuthekera kwawo kuthana ndi matenda ndi kutupa (,,).

Itha kuthandiza kuwongolera shuga

Zinc ndi magnesium zitha kuthandiza anthu omwe ali ndi matenda ashuga kuti azitha kuyambitsa shuga.

Kusanthula kwamaphunziro 25 mwa anthu opitilira 1,360 omwe ali ndi matenda ashuga kunawonetsa kuti kumwa mankhwala owonjezera a zinc kumachepetsa kusala magazi, hemoglobin A1c (HbA1c), komanso magawo a shuga m'magazi atatha kudya ().

M'malo mwake, zidapeza kuti kuphatikiza ndi zinc kunatsitsa HbA1c - chikhomo cha milingo yayitali yama shuga - mofanana ndi metformin, mankhwala odziwika ndi matenda ashuga (,).

Magnesiamu amathanso kupititsa patsogolo shuga m'magazi mwa anthu omwe ali ndi matenda ashuga potukula thupi kuti ligwiritse ntchito insulin, mahomoni omwe amasuntha shuga m'magazi anu kupita m'maselo ().

M'malo mwake, pofufuza maphunziro 18, magnesium inali yothandiza kwambiri pakuchepetsa kusala kwa magazi m'magazi kuposa placebo mwa anthu omwe ali ndi matenda ashuga. Zachepetsanso kwambiri shuga m'magazi mwa omwe ali pachiwopsezo chodwala matenda ashuga ().

Zitha kuthandiza kukonza kugona kwanu

Kuphatikiza kwa zinc ndi magnesium kumatha kupititsa patsogolo kugona kwanu.

Kafukufuku akuwonetsa kuti magnesium imathandizira kuyambitsa dongosolo lamanjenje la parasympathetic, lomwe limathandizira thupi lanu kukhala bata komanso kumasuka (,).

Pakadali pano, kuwonjezera ndi zinc kwalumikizidwa ndi kugona kwabwino m'maphunziro aumunthu ndi nyama (,,).

Kafukufuku wamasabata asanu ndi atatu mwa achikulire 43 omwe ali ndi vuto losowa tulo adawonetsa kuti kutenga zinc, magnesium, ndi melatonin - mahomoni omwe amayendetsa magonedwe ogona - tsiku lililonse amathandizira anthu kugona mwachangu komanso kugona bwino, poyerekeza ndi placebo () .

Mulole kukweza mtima wanu

Magnesium ndi vitamini B6, zonse zomwe zimapezeka mu ZMA, zitha kukuthandizani kukweza malingaliro anu.

Kafukufuku wina mwa achikulire pafupifupi 8,900 adapeza kuti omwe sanakwanitse zaka 65 omwe ali ndi vuto lochepa kwambiri la magnesium ali ndi chiopsezo chachikulu cha 22% chokhala ndi vuto la kukhumudwa ().

Kafukufuku wina wa masabata 12 mwa okalamba 23 adawonetsa kuti kutenga 450 mg ya magnesium tsiku ndi tsiku kumachepetsa zipsinjo zakukhumudwa moyenera ngati mankhwala ochepetsa nkhawa ().

Kafukufuku angapo adalumikiza kuchepa kwamagazi ndikutenga kwa vitamini B6 kukhumudwa. Komabe, kutenga vitamini B6 sikuwoneka ngati kukuteteza kapena kuchiza vutoli (,,).

ZMA ikhoza kukulitsa chitetezo chanu, kusinthasintha, kugona kwanu, komanso kuwongolera shuga, makamaka ngati mulibe michere iliyonse yomwe ilipo.

Kodi ZMA ingakuthandizeni kuchepa thupi?

Mavitamini ndi mchere mu ZMA atha kuthandizira kuchepa thupi.

Pakafukufuku wa mwezi umodzi mwa anthu 60 onenepa kwambiri, omwe amatenga zinc 30 mg tsiku lililonse anali ndi zinc yambiri ndipo amataya thupi kwambiri kuposa omwe amatenga placebo ().

Ofufuzawo amakhulupirira kuti zinc imathandizira kuchepetsa thupi poletsa kudya ().

Kafukufuku wina apeza kuti anthu onenepa amakhala ndi zinc zochepa ().

Pakadali pano, magnesium ndi vitamini B6 zawonetsedwa kuti zimachepetsa kuphulika komanso kusungidwa kwamadzi mwa azimayi omwe ali ndi premenstrual syndrome (PMS) (,).

Komabe, palibe maphunziro omwe apeza kuti ZMA ikhoza kukuthandizani kuti muchepetse thupi, makamaka mafuta amthupi.

Pomwe mukuwonetsetsa kuti muli ndi magnesium, zinc, ndi vitamini B6 wokwanira pazakudya zanu ndikofunikira pamoyo wanu wonse, kuwonjezera ndi michere imeneyi si njira yothandiza yochepetsera thupi.

Njira yabwinoko yochepetsera kuchepa kwakanthawi ndikupanga kuchepa kwa kalori, kuchita masewera olimbitsa thupi pafupipafupi, ndi kudya zakudya zambiri monga zipatso ndi ndiwo zamasamba.

Ngakhale zigawo zake ndizofunikira paumoyo wathunthu, palibe umboni kuti ZMA ikhoza kukuthandizani kuti muchepetse thupi.

Mlingo wa ZMA ndi malingaliro

ZMA itha kugulidwa pa intaneti komanso muzakudya zathanzi komanso malo ogulitsira. Imapezeka m'njira zingapo, kuphatikiza kapisozi kapena ufa.

Malingaliro omwe mlingo wa michere ya ZMA ndi awa:

• Nthaka monomethionine: 30 mg - 270% a RDI
• Magnesium aspartate: 450 mg - 110% ya RDI
• Vitamini B6: 10-11 mg - 650% a RDI

Izi ndizofanana ndikutenga makapisozi atatu a ZMA kapena masamba atatu a ZMA ufa. Komabe, ambiri amalemba amalangiza azimayi kuti atenge makapisozi awiri kapena ufa wambiri.

Pewani kumwa zochulukirapo kuposa momwe mungavomerezere, chifukwa zinc yochulukirapo imatha kuyambitsa zovuta zina.

Zolemba zowonjezera nthawi zambiri zimalangiza kutenga ZMA pamimba yopanda kanthu pafupifupi mphindi 30-60 musanagone. Izi zimalepheretsa michere monga zinc kuyanjana ndi ena monga calcium.

Malembo owonjezera amalimbikitsa makapisozi atatu kapena ufa wambiri wa amuna ndi awiri azimayi. Pewani kugwiritsa ntchito ZMA yochulukirapo kuposa momwe mudalangizidwire.

ZMA zoyipa

Pakadali pano, palibe zovuta zomwe zanenedwa zokhudzana ndi kuwonjezera ndi ZMA.

Komabe, ZMA imapereka mavitamini a zinc, magnesium, ndi vitamini B6 pang'ono. Mukamamwa kwambiri, michereyi imatha kukhala ndi zotsatirapo, kuphatikiza (,, 44,):

• Nthaka: nseru, kusanza, kutsekula m'mimba, kusowa kwa njala, kupweteka kwa m'mimba, kusowa kwa mkuwa, kupweteka mutu, chizungulire, kuchepa kwa michere, komanso kuchepa kwa chitetezo chamthupi
• Mankhwala enaake a: nseru, kusanza, kutsegula m'mimba, ndi kukokana m'mimba
• Vitamini B6: kuwonongeka kwa mitsempha ndi ululu kapena dzanzi m'manja kapena m'mapazi

Komabe, izi siziyenera kukhala vuto ngati simupitilira mulingo womwe walembedwa.

Kuphatikiza apo, zinc ndi magnesium zimatha kulumikizana ndi mankhwala osiyanasiyana, monga maantibayotiki, ma diuretiki (mapiritsi amadzi), ndi mankhwala a kuthamanga kwa magazi (46,).

Ngati mukumwa mankhwala aliwonse kapena muli ndi pakati kapena mukuyamwitsa, lankhulani ndi omwe amakuthandizani asanalandire chowonjezera cha ZMA. Kuphatikiza apo, pewani kutenga ZMA zochulukirapo kuposa kuchuluka kwa mankhwala omwe adalembedwapo.

ZMA imakhala yotetezeka ikamamwa mankhwala oyenera, koma kumwa kwambiri kungayambitse mavuto.

Mfundo yofunika

ZMA ndizowonjezera zakudya zomwe zimakhala ndi zinc, magnesium, ndi vitamini B6.

Zitha kupititsa patsogolo masewera, koma kafukufuku wapano akuwonetsa zotsatira zosakanikirana.

Komanso, palibe umboni kuti ZMA ikhoza kukuthandizani kuti muchepetse kunenepa.

Komabe, zakudya zake zimatha kukhala ndi thanzi labwino, monga kuwongolera shuga, magazi, chitetezo chamthupi, komanso kugona mokwanira.

Izi zimagwira ntchito makamaka ngati muli ndi vuto limodzi kapena zingapo zamagulu omwe amapezeka mu zowonjezera za ZMA.