Nā mea kōkua ZMA: nā pono, nā hopena ʻaoʻao, a me nā hana

Anter

• He aha ka ZMA?
• ZMA a me nā hana pāʻani
• Nā kōkua o nā kōkua ZMA
• Hiki ke hoʻonui i ka pale
• Hiki ke kōkua i ke kaohi kō kō
• Hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou hiamoe
• Hiki ke hoʻokiʻekiʻe i kou ʻano
• Hiki iā ZMA ke kōkua iā ʻoe e lilo i ka paona?
• Nā huahana ZMA a me nā ʻōlelo aʻoaʻo
• Nā hopena ʻaoʻao ZMA
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ZMA, a i ʻole zinc magnesium aspartate, kahi mea kōkua nui i waena o nā mea haʻuki, hoʻoikaika kino, a me nā mea makemake i ka hoʻoikaika kino.

Loaʻa iā ia kahi hui o ʻekolu mau mea hoʻohui - zinc, magnesium, a me ka huaʻai B6.

Wahi a nā mea hana ZMA hoʻonui ia i ka ulu a me ka ikaika o ka mākala a hoʻomaikaʻi i ka hoʻomanawanui, ka hoʻōla ʻana, a me ka maikaʻi o ka hiamoe.

Nānā kēia ʻatikala i nā pono o ZMA, nā hopena a me nā ʻike o ke ana.

He aha ka ZMA?

ʻO ZMA kahi mea kōkua kaulana e loaʻa mau i kēia mau mea:

• Zinc monomethionine: 30 mg - 270% o ka Reference Daily Intake (RDI)
• ʻO ka aspartate magnesium: 450 mg - 110% o ka RDI
• Wikamina B6 (pyridoxine): 10-11 mg - 650% o ka RDI

Eia nō naʻe, hana kekahi mea hana i nā mea hoʻopili ZMA me nā ʻano ʻē aʻe o ka zinc a me ka magnesium, a i ʻole me nā huaora a me nā minelala i hoʻohui ʻia.

Pāʻani kēia mau meaola i nā kuleana nui i kou kino (,,, 4):

• Kiniki Pono kēia mineral trace no nā mea ʻoi aku ma mua o 300 o nā enzyme e pili ana i ka metabolism, digestion, immunity, a me nā wahi ʻē aʻe o kou olakino.
• Makanekiuma Kākoʻo kēia mineral i nā haneli he nui o nā hopena kemika i kou kino, e like me ka hana ʻana i ka ikehu a me nā hana a me nā ʻāʻī
• Wikamina B6. Pono kēia vitamona soluble wai no nā kaʻina hana e like me ka hana ʻana i nā neurotransmitters a me ka metabolism nutrient.

Hoʻohana pinepine ka poʻe haʻuki, bodybuilders, a me nā mea hauʻoli i ka ZMA.

Wahi a nā mea hana i ka hoʻonui ʻana i kāu mau pae o kēia mau meaola ʻekolu hiki ke kōkua i ka hoʻonui ʻana i nā pae testosterone, kōkua i ka hoʻōla hoʻoikaika kino, hoʻomaikaʻi i ka maikaʻi o ka hiamoe, a kūkulu i nā mākala a me ka ikaika.

Eia nō naʻe, ua huikau ka noiʻi ʻana ma hope o ZMA i kekahi o kēia mau wahi.

ʻO ka mea i ʻōlelo ʻia, ʻo ka ʻai ʻana i ka zinc, ka magnesium, a me ka wikamina B6 hiki ke hāʻawi i nā keu pono ʻē aʻe, e like me ka maikaʻi o ka pale ʻana, kaohi kō kō, a me ke ʻano. Pili kēia i ka hemahema o kāu i hoʻokahi a ʻoi paha o nā huaola i ʻōlelo ʻia (,,).

ʻO ZMA kahi mea kōkua hānai e loaʻa ana i ka zinc monomethionine aspartate, magnesium aspartate, a me ka wikamina B6. Lawe ʻia ia e hoʻomaikaʻi i ka hana pāʻani, hoʻomaikaʻi i ka maikaʻi o ka hiamoe, a i ʻole kūkulu i nā mākala.

ZMA a me nā hana pāʻani

Hoʻopiʻi ʻia nā mea hoʻopili ZMA e hoʻomaikaʻi i ka hana haʻuki a kūkulu i nā mākala.

I ke kumumanaʻo, hiki i ka ZMA ke hoʻonui i kēia mau mea i ka poʻe i nele i ka zinc a me ka magnesium.

Hiki i kahi hemahema i kekahi o kēia mau minelala ke hoʻoliʻiliʻi i kāu hana ʻana o testosterone, kahi hōmona e pili ana i ka nui o nā mākala, a me ka ulu ulu ʻana o ka like me ka insulin (IGF-1), kahi hōmona e hoʻopili ai i ka ulu a me ka hoʻōla ʻana (

Hoʻohui ʻia, nui paha nā mea pāʻani i loaʻa i nā pae zinc a me ka magnesium haʻahaʻa, hiki ke hoʻololi i kā lākou hana. ʻO nā pae zinc a me ka magnesium haʻahaʻa ka hopena o nā papaʻai paʻakikī a i ʻole ka lilo ʻana o ka zinc a me ka magnesium ma o ka hou a me ka urination (,).

I kēia manawa, ua nānā wale kekahi mau noiʻi inā hiki iā ZMA ke hoʻomaikaʻi i ka hana pāʻani.

Hoʻokahi 8 mau hebedoma i hoʻopaʻa ʻia i 27 mau mea pāʻani pôpeku i hōʻike i ka lawe ʻana i kahi ZMA supplement i kēlā me kēia lā me ka hoʻonui ʻana i ka ikaika o nā mākala, ka mana hana, a me nā testosterone a me nā pae IGF-1 (11).

Eia nō naʻe, ua loaʻa kahi 8 mau pule ʻē aʻe i 42 mau kāne hoʻomaʻamaʻa kūʻē i ka lawe ʻana i kahi ZMA supplement i kēlā me kēia lā ʻaʻole i hāpai i nā pae testosterone a i ʻole IGF-1 ke hoʻohālikelike ʻia i kahi placebo. Eia kekahi, ʻaʻole ia i hoʻomaikaʻi i ke ʻano o ke kino a i ʻole nā ​​hana hoʻoikaika kino ().

ʻO ka mea hou aʻe, kahi noiʻi i nā kāne olakino he 14 i hoʻoikaika mau i ka hōʻike ʻana i ka lawe ʻana i kahi ZMA supplement i kēlā me kēia lā no 8 mau pule ʻaʻole i hāpai i nā pae testosterone koko piha a manuahi paha ().

He mea kūpono ia e hoʻomaopopo i kekahi o nā mea kākau o ke aʻo ʻana i loaʻa iā ZMA ka hoʻomaikaʻi ʻana i ka hana haʻuki i loaʻa i ka ʻoihana nāna i hoʻopuka i kahi hoʻopiha ZMA kikoʻī. Ua kōkua kēlā hui like i ke kākoʻo kālā ʻana, no laila aia paha ka hakakā o ka hoihoi (11).

ʻO kēlā me kēia, ua hōʻike ʻia ka zinc a me ka magnesium e hōʻemi i ka luhi o ka mākala a hāpai paha i nā kiʻekiʻe testosterone a pale paha i ka hāʻule ʻana o ka testosterone ma muli o ka hoʻoikaika kino, ʻoiai ʻaʻole maopopo inā ʻoi aku ka maikaʻi o kā lākou ke hoʻohana pū ʻia (,,).

Ua haʻi ʻia, maopopo ʻole inā hoʻomaikaʻi ʻo ZMA i ka hana pāʻani. Pono hou ka noiʻi.

Aia nā hōʻike like ʻole e pili ana i nā hopena a ZMA i ka hana pāʻani. ʻOi aku ka nui o nā noiʻi kanaka i kēia wahi.

Nā kōkua o nā kōkua ZMA

Hōʻike nā haʻawina e pili ana i nā ʻāpana o kēlā me kēia ZMA e hāʻawi paha ka mea hoʻonui i nā pono he nui.

Hiki ke hoʻonui i ka pale

ʻO Zinc, magnesium, a me ka wikamina B6 i ke kuleana nui i kou olakino palekana.

ʻO kahi laʻana, pono ka zinc no ka hoʻomohala ʻana a me ka hana o nā hunaola ʻino he nui. ʻO ka ʻoiaʻiʻo, hiki i ka hoʻopili ʻana me kēia mineral ke hōʻemi i kou makaʻu o nā maʻi a kōkua i ka hōʻeha ʻana i ka ʻeha (,,).

I kēia manawa, ua hoʻopili ʻia ka nele o ka magnesium i ka hoʻowahāwahā mau, kahi mea hoʻokele nui o ka ʻelemakule a me nā manawa mau e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai.

ʻO ka ʻokoʻa, ʻo ka lawe ʻana i nā mea hoʻopiha magnesium hiki ke hoʻoliʻiliʻi i nā māka o ka mumū, e like me ka protein C-reactive (CRP) a me interleukin 6 (IL-6) (,,).

ʻO ka mea hope loa, ua pili ka nele o ka wikamina B6 i ka pale maikaʻi ʻole. Pono kāu ʻōnaehana paleʻomaʻo i ka wikamina B6 e hana i nā bacteria e hakakā ana i nā hunaola keokeo, a hoʻonui ia i ko lākou hiki ke hakakā i ka maʻi a me ka mumū (,,).

Hiki ke kōkua i ke kaohi kō kō

Hiki i ka Zinc a me ka magnesium ke kōkua i ka poʻe me ka maʻi diabetes e kāohi i ko lākou mau kō kō.

ʻO kahi anamanaʻo o 25 mau noiʻi ma luna o 1,360 mau kānaka me ka maʻi kō i hōʻike ʻia i ka lawe ʻana i kahi zinc supplement e hoʻemi i ka hoʻokēʻai kō kō, hemoglobin A1c (HbA1c), a me nā pae kō kō kō ma hope o ka ʻai ʻana ().

I ka ʻoiaʻiʻo, ua ʻike ʻia ka hoʻemi ʻana me ka zinc i hoʻohaʻahaʻa ʻia ʻo HbA1c - kahi māka no nā pae kō kō lōʻihi lōʻihi - i kahi like me ka metformin, kahi lāʻau diabetes i makemake nui ʻia (,).

Hiki nō hoʻi i ka magnesium ke hoʻomaikaʻi i ka kaohi kō kō i nā poʻe me ka maʻi kō ma o ka hoʻomaikaʻi ʻana i ka hiki o ke kino e hoʻohana i ka insulin, kahi hōmona e hoʻoneʻe i ke kō mai kou koko i loko o nā hunaola.

I ka ʻoiaʻiʻo, i ke kālailai ʻana o 18 mau haʻawina, ʻoi aku ka maikaʻi o ka magnesium i ka hoʻēmi ʻana i nā pae kō kō kō ma mua o kahi placebo i ka poʻe me ka maʻi kō. Ua hoʻoliʻiliʻi nui ia i nā pae kō kō i ka poʻe i makaʻu i ka loaʻa ʻana i ka maʻi kō.

Hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou hiamoe

Hiki i ka hui ʻana o ka zinc a me ka magnesium ke hoʻomaikaʻi i kou maikaʻi hiamoe.

Hōʻike ka noiʻi e kōkua ka magnesium i ka ʻōnaehana nūhou parasympathetic, nona ke kuleana e kōkua ai i kou kino e ʻoluʻolu a hoʻomaha (,).

I kēia manawa, hoʻohui ʻia me ka zinc i hoʻohui ʻia i ka maikaʻi o ka hiamoe ma nā ʻano kanaka a me nā holoholona (,,).

Ua hōʻike kahi loiloi 8 mau pule ma 43 mau mākua me ka hiamoe ʻole e hōʻike ana i ka lawe ʻana i zinc, magnesium, a me melatonin - kahi hormone e hoʻoponopono ai i nā pōpō hiamoe - ua kōkua ka poʻe i kēlā me kēia lā e hiamoe wikiwiki a hoʻomaikaʻi i ka maikaʻi o ka hiamoe, ke hoʻohālikelike ʻia i kahi placebo () .

Hiki ke hoʻokiʻekiʻe i kou ʻano

ʻO ka magnesium a me ka huaʻaola B6, nā mea ʻelua i loaʻa ma ZMA, kōkua paha e hoʻokiʻekiʻe i kou ʻano.

Hoʻokahi noiʻi ma kahi o 8,900 mau mākua i ʻike i kēlā mau mea ma lalo o ka makahiki 65 me ka loaʻa o ka magnesium haʻahaʻa i loaʻa he 22% ʻoi aku ka nui o ka hopena o ke kaumaha ().

Ua hōʻike ʻia kahi haʻawina he 12 mau pule i ka 23 mau mākua i ka lawe ʻana i ka 450 mg o ka makanekiuma i kēlā me kēia lā e hōʻemi i nā hōʻailona kaumaha e like me ka lāʻau antidepressant ().

Ua pili nā haʻawina he nui i nā pae haʻahaʻa o ke koko a me nā loaʻa o ka wikamina B6 i ke kaumaha. Eia naʻe, ʻaʻole ʻike ʻia ka lawe ʻana i ka wikamina B6 e pale a mālama ai paha i kēia ʻano (,,).

Hiki paha i ZMA ke hoʻomaikaʻi i kou pale, ke ʻano, ka maikaʻi o ka hiamoe, a me ke kaohi kō kō, keu hoʻi inā hemahema ʻoe i kekahi o nā huaola i loko.

Hiki iā ZMA ke kōkua iā ʻoe e lilo i ka paona?

Hiki i nā wikamina a me nā minelala i ZMA ke pāʻani i ka pohō kaumaha.

I loko o kahi 1 mau mahina i hoʻopaʻa ʻia ma 60 mau kānaka momona, ʻo ka poʻe e lawe ana i 30 mg o ka zinc i kēlā me kēia lā i loaʻa nā pae zinc kiʻekiʻe a ua lilo ka nui o ke kino ma mua o ka poʻe e lawe ana i kahi placebo ().

Manaʻo nā kānaka noiʻi ua kōkua ke zinc i ke kaupaona ʻana me ke kaohi ʻana i ka makemake ().

Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe e pili ana ka poʻe obese i nā pae zinc haʻahaʻa ().

I kēia manawa, ua hōʻike ʻia ka magnesium a me ka wikamina B6 e hōʻemi i ka bloating a me ka paʻa ʻana o ka wai i nā wahine me ka maʻi premenstrual (PMS) (,).

Eia nō naʻe, ʻaʻole i loaʻa kahi noiʻi i hiki i ZMA ke kōkua iā ʻoe e lilo i ka paona, ʻo ia hoʻi ka momona o ke kino.

ʻOiai e hōʻoia ana ua lawa ka magnesium, zinc, a me ka wikamina B6 i kāu papaʻai he mea nui ia no kou olakino holoʻokoʻa, ʻo ka hoʻopili ʻana me kēia mau mea momona ʻaʻole ia kahi hopena maikaʻi no ka pohō kaumaha.

ʻO kahi hoʻolālā maikaʻi aʻe no ka kūleʻa kaumaha o ka wā lōʻihi e hana i kahi deficit calorie, hoʻoikaika mau, a ʻai i nā meaʻai āpau e like me nā huaʻai a me nā mea kanu.

ʻOiai pono kāna mau ʻāpana ponoʻī no ke olakino holoʻokoʻa, ʻaʻohe hōʻike e hiki i ZMA ke kōkua iā ʻoe e lilo i ka paona.

Nā huahana ZMA a me nā ʻōlelo aʻoaʻo

Hiki ke kūʻai aku iā ZMA ma ka pūnaewele a me nā meaʻai olakino a me nā hale kūʻai hoʻohui. Loaʻa ia i nā ʻano, e laʻa me ka capsule a i ʻole ka pauka.

ʻO nā ʻōlelo koi maʻamau no nā meaola i ZMA e like me kēia:

• Zinc monomethionine: 30 mg - 270% o ka RDI
• ʻO ka aspartate magnesium: 450 mg - 110% o ka RDI
• ʻO ka Vitamin B6: 10-11 mg - 650% o ka RDI

Hoʻohālikelike kēia i ka lawe ʻana i ʻekolu capsule ZMA a i ʻole ʻekolu scoops o ka pauka ZMA. Eia nō naʻe, aʻoaʻo ka hapa nui o nā lepili hōʻailona i nā wahine e lawe i ʻelua capsule a i ʻole ʻelua scoops o ka pauka.

Hōʻalo i ka lawe ʻana ma mua o ka mahele lāʻau i koi ʻia, no ka mea he kumu nui ka zinc i hopena i nā hopena ʻaoʻao.

'Lelo pinepine nā lepili hoʻohui e lawe iā ZMA ma kahi ʻōpū hakahaka ma kahi o 30-60 mau minuke ma mua o ka hiamoe. Pale kēia i nā meaola e like me ka zinc mai ka launa pū ʻana me nā poʻe ʻē aʻe e like me ka calcium.

Hoʻomaopopo pinepine nā lepili hoʻohui i ʻekolu mau capsule a i ʻole nā ​​scoops o ka pauka no nā kāne a ʻelua no nā wahine. Hōʻalo i ka hoʻopau ʻana i ka ZMA ma mua o ka ʻōlelo aʻoaʻo ma ka lepili.

Nā hopena ʻaoʻao ZMA

I kēia manawa, ʻaʻohe hopena i hōʻike ʻia e pili ana i ka hoʻopili ʻana me ZMA.

Eia nō naʻe, hāʻawi ʻo ZMA i nā kaulike kaulike a kiʻekiʻe o ka zinc, ka magnesium, a me ka huaʻaola B6. Ke lawe ʻia i nā koina kiʻekiʻe, loaʻa paha i nā hopena ʻē aʻe kēia mau meaola, me (,, 44,):

• Kiniki: nausea, luaʻi, diarrhea, nalo o ka makemake ʻole, ʻōpū o ka ʻōpū, hemahema keleawe, ʻeha poʻo, ʻūpō, nā hemahema o ka momona, a hoʻemi i ka hana pale
• Makanekiuma: nausea, luaʻi, diarrhea, a me nā ʻōpū o ka ʻōpū
• ʻO ka Vitamin B6: ʻino nā nerve a me ka ʻeha a i ʻole ka helu ʻana i nā lima a me nā wāwae

Akā hoʻi, ʻaʻole ia he pilikia inā ʻaʻole ʻoe e ʻoi aku i ka mahele lāʻau i helu ʻia ma ka lepili.

Eia kekahi, hiki i ka zinc a me ka magnesium ke launa pū me nā ʻano lāʻau like ʻole, e like me nā lāʻau antibiotic, diuretics (paila wai), a me nā lāʻau lapaʻau koko (46,).

Inā ʻoe e lawe i nā lāʻau a hāpai paha a hānai waiu paha, e kamaʻilio me kāu kauka olakino ma mua o ka lawe ʻana i kahi ZMA supplement. Eia kekahi, e hōʻalo i ka lawe ʻana i ZMA hou aʻe ma mua o ka lāʻau i hōʻike ʻia i helu ʻia ma ka lepili.

Palekana ʻo ZMA i ka wā e lawe ʻia ma nā lāʻau i makemake ʻia, akā ʻo ka lawe ʻana i nā mea he nui i kumu i nā hopena ʻaoʻao.

Ke laina lalo

ʻO ZMA kahi mea kōkua hānai e loaʻa ana i ka zinc, ka magnesium, a me ka huaʻaola B6.

Hiki paha ke hoʻomaikaʻi i ka hana haʻuki, akā hōʻike ka noiʻi i kēia manawa i nā hopena huikau.

Eia kekahi, ʻaʻohe mea hōʻike e hiki iā ZMA ke kōkua iā ʻoe e lilo i ka paona.

Eia nō naʻe, hiki i kāna mau meaola ponoʻī ke hāʻawi i nā pono olakino, e like me ka hoʻomaikaʻi ʻana i ke kaohi kō kō, ke ʻano, ka palekana, a me ka maikaʻi o ka hiamoe.

Pili kēia inā loaʻa iā ʻoe kahi hemahema i hoʻokahi a ʻoi aku paha o nā meaʻai i loko o nā mea hoʻopili ZMA.