Izibonelelo zeZMA: Izibonelelo, Iziphumo ebezingalindelekanga, kunye nedosi

Umxholo

• Yintoni iZMA?
• ZMA kunye nokusebenza kwezemidlalo
• Izibonelelo zezongezelelo zeZMA
• Ngamana kunokunyusa ukhuseleko
• Ngamana unokunceda ukulawulwa kweswekile yegazi
• Ngamana unokunceda ukuphucula ukulala kwakho
• Ngamana unganyusa imood yakho
• Ngaba iZMA inokukunceda ukunciphisa umzimba?
• Idosi ye-ZMA kunye neengcebiso
• Iziphumo ebezingalindelekanga ze-ZMA
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-ZMA, okanye i-zinc magnesium aspartate, sisongezo esidumileyo phakathi kweembaleki, abakhi bomzimba, kunye nabantu abathanda impilo.

Iqulethe indibaniselwano yezinto ezintathu - i-zinc, i-magnesium kunye ne-vitamin B6.

Abavelisi be-ZMA bathi yonyusa ukukhula kwemisipha kunye namandla kwaye iphucula unyamezelo, ukubuyisela kwimeko yesiqhelo kunye nomgangatho wokulala.

Eli nqaku liphonononga izibonelelo ze-ZMA, iziphumo ebezingalindelekanga, kunye nolwazi lwedosi.

Yintoni iZMA?

I-ZMA sisongezelelo esidumileyo esiqulethe oku kulandelayo:

• Zinc monomethionine: I-30 mg-270% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Indawo yemagnesium: I-450 mg-110% ye-RDI
• Vitamin B6 (pyridoxine): 10–11 mg - 650% ye-RDI

Nangona kunjalo, abanye abavelisi bavelisa izongezo ze-ZMA ngeendlela ezizezinye ze-zinc kunye ne-magnesium, okanye nezinye iivithamini okanye iiminerali ezongeziweyo.

Ezi zondlo zidlala indima ebalulekileyo emzimbeni wakho (,,, 4):

• Izinki. Le trace yamaminerali iyimfuneko ngaphezulu kwee-enzyme ezingama-300 ezichaphazelekayo kwimetabolism, ukwetyisa, ukhuseleko kunye nezinye iindawo zempilo yakho.
• Magnesium. Le minerali ixhasa amakhulukhulu ekuphenduleni kweekhemikhali emzimbeni wakho, kubandakanya ukudala amandla kunye nokusebenza kwemisipha kunye nemithambo-luvo.
• Vitamin B6. Le vithamini inyibilikayo emanzini iyafuneka kwiinkqubo ezinje ngokwenza ii-neurotransmitters kunye nesondlo semetabolism.

Iimbaleki, abakhi bomzimba, kunye nabantu abathanda impilo qete basebenzisa i-ZMA.

Abavelisi bathi ukunyusa amanqanaba akho kwezi zintathu izondlo kunokunceda ukwandisa amanqanaba e testosterone, ukunceda ukuphucula umzimba, ukuphucula umgangatho wokulala, nokwakha imisipha kunye namandla.

Nangona kunjalo, uphando olwenziweyo emva kwe-ZMA kwezinye zezi ndawo luxubene kwaye lusavela.

Oko kwathiwa, ukusebenzisa i-zinc, i-magnesium, kunye ne-vitamin B6 kunokubonelela ngezinye izibonelelo, ezifana nokuphuculwa komzimba, ukulawula iswekile yegazi kunye nomoya. Oku kusebenza ngakumbi ukuba unengxaki kwenye okanye nangaphezulu kwezakhamzimba ezichazwe apha ngasentla (,,).

I-ZMA sisongezelelo sesondlo esine-zinc monomethionine aspartate, magnesium aspartate, kunye nevithamini B6. Ngokuqhelekileyo ithathwa ukuphucula ukusebenza kwezemidlalo, ukuphucula umgangatho wokulala, okanye ukwakha imisipha.

ZMA kunye nokusebenza kwezemidlalo

Izongezo ze-ZMA zibango lokuphucula ukusebenza kwezemidlalo kunye nokwakha izihlunu.

Kwithiyori, iZMA inokuziphucula ezi zinto kwabo banqongopheleyo kwi-zinc okanye kwimagniziyam.

Ukusilela kwenye yezi zimbiwa kunokunciphisa ukuveliswa kwe testosterone, ihomoni echaphazela ubunzima bemisipha, kunye nokukhula okufana ne-insulin (IGF-1), ihomoni echaphazela ukukhula kweseli kunye nokuchacha ().

Ukongeza, iimbaleki ezininzi zinokuba nezinga eliphantsi le-zinc kunye ne-magnesium, ezinokuthi zithintele ukusebenza kwazo. Amanqanaba asezantsi e-zinc kunye nemagnesium inokuba sisiphumo sokutya ngokungqongqo okanye ukuphulukana ne-zinc kunye nemagniziyam ngokubila okanye ngokuchama (,).

Okwangoku, zimbalwa kuphela izifundo ezijonge ukuba ngaba iZMA inokuphucula ukusebenza kwezemidlalo.

Isifundo esinye seveki ezi-8 sabadlali bebhola ekhatywayo abangama-27 babonisa ukuthatha isongezelelo se-ZMA mihla le ngokunyusa kakhulu amandla emisipha, amandla asebenzayo, kunye ne testosterone kunye namanqanaba e-IGF-1 (11).

Nangona kunjalo, olunye uphononongo lweeveki ezi-8 kumadoda angama-42 aqeqeshelwe ukuxhathisa afumanise ukuba ukuthatha isongezelelo se-ZMA yonke imihla akuzange kuphakamise amanqanaba e-testosterone okanye e-IGF-1 xa kuthelekiswa ne-placebo. Ngapha koko, khange iphucule ukwakheka komzimba okanye ukwenza umsebenzi ().

Ngaphezulu, isifundo kumadoda ayi-14 asempilweni awayezilolonga rhoqo abonisa ukuba ukuthatha isongezelelo se-ZMA mihla le kwiiveki ezisi-8 akuzange kunyuse amanqanaba e-testosterone egazi ewonke okanye asimahla ().

Kubalulekile ukuba uqaphele ukuba omnye wababhali besifundo ofumene i-ZMA iphucule ukusebenza kweembaleki inobunini kwinkampani evelise isongezelelo esithile se-ZMA. Ikwayiloo nkampani ikwancede ukuxhasa ngemali isifundo, ukuze kubekho ukungqubana kwemidla (11).

Ngamnye, zombini i-zinc kunye ne-magnesium kubonisiwe ukunciphisa ukudinwa kwezihlunu kwaye kunyuse amanqanaba e-testosterone okanye kuthintele ukuwa kwe testosterone ngenxa yokuzivocavoca, nangona kungacaci ukuba ziluncedo ngakumbi xa zisetyenziswa kunye (,,).

Konke kuxelwe, akucaci nokuba i-ZMA iphucula ukusebenza kwezemidlalo. Uphando olungakumbi luyafuneka.

Kukho ubungqina obuxubeneyo kwiziphumo zeZMA kwintsebenzo yeembaleki. Izifundo ezingakumbi zabantu ziyafuneka kule ndawo.

Izibonelelo zezongezelelo zeZMA

Izifundo kumacandelo e-ZMA nganye zibonisa ukuba isongezelelo sinokubonelela ngezibonelelo ezininzi.

Ngamana kunokunyusa ukhuseleko

I-Zinc, i-magnesium, kunye ne-vitamin B6 zidlala indima ebalulekileyo kwimpilo yakho yomzimba.

Umzekelo, i-zinc ibalulekile kuphuhliso kunye nokusebenza kweeseli ezininzi zomzimba. Ngapha koko, ukuxhasa le minerali kunokuwunciphisa umngcipheko wosulelo kunye nokunceda ukupholisa amanxeba (,,).

Okwangoku, ukunqongophala kwemagniziyam kunxulunyaniswe nokuvuvukala okungapheliyo, esona sixhobo siphambili sokuguga kunye neemeko ezingapheliyo njengesifo sentliziyo kunye nomhlaza.

Kwelinye icala, ukuthatha izongezo zemagniziyam kunokunciphisa amanqaku okudumba, kubandakanya iprotein esebenzayo yeC (CRP) kunye ne-interleukin 6 (IL-6) (,,).

Okokugqibela, ukusilela kwe vithamin B6 kunxulunyaniswe nokuzikhusela komzimba. Amajoni akho omzimba afuna ivithamin B6 ukuvelisa iiseli ezimhlophe zeebhaktiriya, kwaye iyakwandisa amandla abo okulwa usulelo kunye nokudumba (,,).

Ngamana unokunceda ukulawulwa kweswekile yegazi

I-Zinc kunye ne-magnesium inokunceda abantu abanesifo seswekile ukulawula amanqanaba eswekile yegazi.

Uhlalutyo lwezifundo ezingama-25 kubantu abangaphezulu kwe-1,360 abanesifo seswekile lubonise ukuba ukuthatha isongezo se-zinc kunciphise ukuzila ukutya iswekile, i-hemoglobin A1c (HbA1c), kunye nenqanaba leswekile yegazi emva kokutya ().

Ngapha koko, ifumanise ukuba ukuncedisa nge-zinc kwehlise i-HbA1c-uphawu lwamanqanaba eswekile yegazi ixesha elide- ukuya kwinqanaba elifana nelo le-metformin, ichiza leswekile elidumileyo (,).

I-Magnesium inokuphucula nolawulo lweswekile yegazi kubantu abanesifo seswekile ngokuphucula amandla omzimba okusebenzisa i-insulin, ihomoni ehambisa iswekile egazini lakho iye kwiiseli ().

Ngapha koko, kuhlalutyo lwezifundo ezili-18, imagniziyam yayisebenza ngokukuko ekunciphiseni ukutya amanqanaba eswekile yegazi kune-placebo kubantu abanesifo seswekile. Ikwanciphise kakhulu amanqanaba eswekile yegazi kwabo basemngciphekweni wokuhlaselwa sisifo seswekile ().

Ngamana unokunceda ukuphucula ukulala kwakho

Ukudibanisa i-zinc kunye ne-magnesium kunokuphucula umgangatho wakho wokulala.

Uphando lubonisa ukuba i-magnesium iyanceda ukwenza inkqubo ye-parasympathetic system, enoxanduva lokunceda umzimba wakho ukuba uzive uzolile kwaye ukhululekile (,).

Okwangoku, ukongezwa kwe-zinc kudityaniswe nomgangatho ophucukileyo wokulala kwizifundo zabantu nezilwanyana (,,).

Isifundo seveki esi-8 kubantu abadala abangama-43 abanesifo sokungalali sibonisa ukuba ukuthatha indibaniselwano ye-zinc, i-magnesium kunye ne-melatonin-ihomoni elawula imijikelezo yokulala-mihla le inceda abantu ukuba balale ngokukhawuleza kwaye baphucule umgangatho wokulala, xa kuthelekiswa ne-placebo () .

Ngamana unganyusa imood yakho

I-Magnesium kunye nevithamini B6, zombini ezifumaneka kwi-ZMA, zinokunceda ukuphakamisa imeko yakho.

Olunye uphononongo kubantu abamalunga ne-8,900 yabantu abadala bafumanise ukuba abo bangaphantsi kweminyaka engama-65 abanesondlo esisezantsi se-magnesium babenomngcipheko ophezulu wama-22% wokufumana uxinzelelo ().

Olunye uphononongo lweeveki ezili-12 kubantu abadala abangama-23 lubonise ukuba ukuthatha i-450 mg yemagniziyam mihla kunciphisa iimpawu zoxinzelelo ngokukuko njengesiyobisi sokudakumba ().

Izifundo ezininzi ziye zadibanisa amanqanaba egazi asezantsi kunye nokufumana ivithamini B6 kuxinzelelo. Nangona kunjalo, ukuthatha ivithamini B6 akubonakali kuthintela okanye ukunyanga le meko (,,).

I-ZMA inokuphucula ukungakhuseleki kwakho, imeko yakho, umgangatho wokulala, kunye nolawulo lweswekile yegazi, ngakumbi ukuba awonelanga kuzo naziphi na izakhamzimba eziqulethweyo.

Ngaba iZMA inokukunceda ukunciphisa umzimba?

Iivithamini kunye neeminerals kwiZMA zinokudlala indima ekulahlekeni kobunzima.

Kwisifundo senyanga e-1 kubantu abangama-60 abatyebe kakhulu, abo bathatha i-30 mg ye-zinc mihla le babenamanqanaba aphezulu e-zinc kwaye baphulukana nobunzima bomzimba ngakumbi kunabo bathatha i-placebo ().

Abaphandi bakholelwa ukuba i-zinc incedise ukwehla kobunzima ngokuphelisa ukutya ().

Olunye uphononongo lufumanise ukuba abantu abatyebe kakhulu bahlala benamanqanaba asezinki asezantsi ().

Okwangoku, i-magnesium kunye ne-vitamin B6 ibonakalisiwe ukunciphisa ukubhloka kunye nokugcinwa kwamanzi kwabasetyhini abane-premenstrual syndrome (PMS) (,).

Nangona kunjalo, akukho zifundo zifumanise ukuba i-ZMA inokukunceda ukunciphisa umzimba, ngakumbi amanqatha omzimba.

Ngelixa uqinisekisa ukuba une-magnesium eyaneleyo, i-zinc, kunye nevithamini B6 ekutyeni kwakho kubalulekile kwimpilo yakho iyonke, ukongeza kwezi zondlo ayisosisombululo esisebenzayo sokulahleka kobunzima.

Isicwangciso esingcono sempumelelo yexesha elide yempumelelo kukwenza intsilelo yekhalori, usebenzise umthambo rhoqo, kwaye utye ukutya okuninzi okunje ngeziqhamo kunye nemifuno.

Nangona izinto ezizezinye ziyimfuneko kwimpilo iyonke, akukho bungqina bokuba iZMA inokukunceda ukunciphisa umzimba.

Idosi ye-ZMA kunye neengcebiso

I-ZMA inokuthengwa kwi-Intanethi nakwezokutya kunye nakwiivenkile zokuncedisa. Itholakala kwiifom ezininzi, kuquka i-capsule okanye ipowder.

Iingcebiso eziqhelekileyo zedosi kwizondlo kwiZMA zezi zilandelayo:

• Zinc monomethionine: 30 mg - 270% ye-RDI
• Indawo yemagnesium: I-450 mg-110% ye-RDI
• Vitamin B6: 10–11 mg - 650% ye-RDI

Oku kufana ngokufanayo nokuthatha iicapsule ezintathu ze-ZMA okanye ii-scoops ezintathu ze-ZMA powder. Nangona kunjalo, uninzi lweelebheli zokuncedisa zicebisa abasetyhini ukuba bathathe iicapsule ezimbini okanye ezimbini ze powder.

Kunqande ukuthatha ngaphezulu kwedosi ekucetyiswa kuyo, njengoko i-zinc eninzi inokubangela iziphumo ebezingalindelekanga.

Iilebheli zokongeza zihlala zicebisa ukuthatha i-ZMA kwisisu esingenanto malunga nemizuzu engama-30-60 ngaphambi kokulala. Oku kuthintela izondlo ezifana ne-zinc ekusebenzisaneni nabanye njenge-calcium.

Iilebheli zokongeza zihlala zincomela iifomsile ezintathu okanye iipowder zomgubo wamadoda kunye nezimbini zabafazi. Kunqande ukusebenzisa ii-ZMA ezininzi kunokuba kucetyisiwe kwileyibhile.

Iziphumo ebezingalindelekanga ze-ZMA

Okwangoku, azikho iziphumo ebezingalindelekanga ezichaziweyo ezinxulumene nokongeza kwi-ZMA.

Nangona kunjalo, i-ZMA ibonelela ngeedosi eziphakathi ukuya kweziphezulu ze-zinc, i-magnesium, kunye nevithamini B6. Xa zithathwa ngeedosi eziphezulu, ezi zondlo zinokuba neziphumo ebezingalindelekanga, kubandakanya (,, 44,):

• Zinc: isicaphucaphu, ukugabha, urhudo, ukuphelelwa ngumdla wokutya, isisu esibuhlungu, ukunqongophala kobhedu, intloko ebuhlungu, isiyezi, ukunqongophala kwezakhamzimba kunye nokuncipha komzimba
• Magnesium: isicaphucaphu, ukugabha, urhudo, kunye necramps zesisu
• Vitamin B6: Umonakalo wemithambo-luvo kunye neentlungu okanye ukuba ndindisholo ezandleni okanye ezinyaweni

Nangona kunjalo, oku akufuneki kube ngumcimbi ukuba awugqithi kwidosi edweliswe kwileyibhile.

Ngaphaya koko, zombini i-zinc kunye ne-magnesium inokusebenzisana namayeza ahlukeneyo, anje ngee-antibiotics, i-diuretics (iipilisi zamanzi), kunye neyeza loxinzelelo lwegazi (46,).

Ukuba uthatha nawaphi na amayeza okanye ukhulelwe okanye uncancisa, thetha nomboneleli wakho wezempilo ngaphambi kokuba uthathe isongezelelo seZMA. Ngapha koko, kunqande ukuthatha i-ZMA engaphezulu kuneedosi ekucetyiswa ukuba zidweliswe kwileyibhile.

I-ZMA ikhuselekile ngokubanzi xa ithathwa kumthamo ocetyiswayo, kodwa ukuthatha kakhulu kunokubangela iziphumo ebezingalindelekanga.

Umgca wezantsi

I-ZMA sisongezelelo sesondlo esine-zinc, i-magnesium kunye ne-vitamin B6.

Inokuphucula ukusebenza kweembaleki, kodwa uphando lwangoku lubonisa iziphumo ezixubeneyo.

Ngapha koko, abukho ubungqina bokuba iZMA inokukunceda ukunciphisa umzimba.

Nangona kunjalo, izondlo zomntu ngamnye zinokubonelela ngezibonelelo zezempilo, njengokuphucula ukulawulwa kweswekile yegazi, imood, ukhuseleko kunye nomgangatho wokulala.

Oku kusebenza ngakumbi ukuba unokusilela kwenye okanye nangaphezulu kwezakhamzimba ezifumaneka kwizongezelelo zeZMA.