Izengezo ze-ZMA: Izinzuzo, Imiphumela emibi, kanye Nesilinganiso

-Delile

• Yini iZMA?
• I-ZMA nokusebenza kwezemidlalo
• Izinzuzo zezengezo ze-ZMA
• Kwangathi kukhuphule amasosha omzimba
• Kwangathi kungasiza ekulawuleni ushukela egazini
• Kungasiza ukuthuthukisa ukulala kwakho
• Kwangathi ungakhuphula imizwa yakho
• Ngabe iZMA ingakusiza wehlise isisindo?
• Umthamo nezincomo ze-ZMA
• Imiphumela emibi ye-ZMA
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-ZMA, noma i-zinc magnesium aspartate, iyisengezo esidumile phakathi kwabasubathi, abakhi bomzimba, nabathandi bokuqina.

Iqukethe inhlanganisela yezithako ezintathu - i-zinc, i-magnesium, ne-vitamin B6.

Abakhiqizi beZMA bathi kukhulisa ukukhula kwemisipha namandla futhi kuthuthukisa ukukhuthazela, ukululama, nekhwalithi yokulala.

Lo mbhalo ubuyekeza izinzuzo ze-ZMA, imiphumela engemihle, nolwazi lomthamo.

Yini iZMA?

I-ZMA iyisengezo esidumile esiqukethe okulandelayo:

• Izinki monomethionine: 30 mg - 270% we-Reference Daily Intake (RDI)
• I-Magnesium aspartate: I-450 mg - 110% ye-RDI
• Uvithamini B6 (pyridoxine): 10-11 mg - 650% we-RDI

Kodwa-ke, abanye abakhiqizi bakhiqiza izithasiselo ze-ZMA ngezinye izindlela ze-zinc ne-magnesium, noma namanye amavithamini noma amaminerali angeziwe.

Lezi zakhi zomzimba zidlala indima ebalulekile emzimbeni wakho (,,, 4):

• Izinki. Lo mkhondo wamaminerali uyadingeka kuma-enzyme angaphezu kwama-300 abandakanyeka emzimbeni, ekugayeni ukudla, ekuvikeleni amasosha omzimba, nakwezinye izindawo zempilo yakho.
• Magnesium. Le minerali isekela amakhulukhulu okuphendula kwamakhemikhali emzimbeni wakho, kufaka phakathi ukudala amandla nokusebenza kwemisipha nezinzwa.
• Uvithamini B6. Le vithamini encibilikiswa ngamanzi iyadingeka ezinqubweni ezifana nokwenza ama-neurotransmitters kanye ne-metabolism yomsoco.

Abasubathi, abakhi bomzimba, nabathanda ukuqina bavame ukusebenzisa i-ZMA.

Abakhiqizi bathi ukukhuphula amazinga akho alezi zakhi zomzimba ezintathu kungasiza ukukhuphula amazinga e-testosterone, ukusiza ukuvivinya umzimba, ukuthuthukisa ikhwalithi yokulala, nokwakha imisipha namandla.

Kodwa-ke, ucwaningo olwenziwe nge-ZMA kwezinye zalezi zindawo luxubekile futhi lusavela.

Lokho kusho ukuthi ukusebenzisa i-zinc eningi, i-magnesium, ne-vitamin B6 kunganikeza ezinye izinzuzo eziningi, njengokuthuthuka kokuzivikela komzimba, ukulawula ushukela egazini, kanye nemizwelo. Lokhu kusebenza ikakhulukazi uma untula eyodwa noma eziningi zomsoco oshiwo ngenhla (,,).

I-ZMA iyisengezo sokudla okunempilo esiqukethe i-zinc monomethionine aspartate, i-magnesium aspartate, ne-vitamin B6. Ngokuvamile kuthathwa ukuthuthukisa ukusebenza kwezemidlalo, ukuthuthukisa ikhwalithi yokulala, noma ukwakha imisipha.

I-ZMA nokusebenza kwezemidlalo

Izengezo ze-ZMA kuthiwa zithuthukisa ukusebenza kwezemidlalo nokwakha imisipha.

Ngokombono, i-ZMA ingakhuphula lezi zinto kulabo abangenayo i-zinc noma i-magnesium.

Ukushoda kunoma iyiphi yalezi zimaminerali kunganciphisa ukukhiqizwa kwakho kwe-testosterone, i-hormone ethinta ubukhulu bemisipha, kanye ne-insulin-like factor factor (IGF-1), i-hormone ethinta ukukhula kwamangqamuzana nokululama ().

Ngaphezu kwalokho, abasubathi abaningi bangaba namazinga aphansi e-zinc ne-magnesium, angabeka engozini ukusebenza kwabo. Amazinga e-zinc aphansi ne-magnesium angaba ngumphumela wokudla okuqinile noma ukulahlekelwa i-zinc ne-magnesium eningi ngenxa yezithukuthuku noma ukuchama (,).

Njengamanje, izifundo ezimbalwa kuphela ezibheke ukuthi ngabe i-ZMA ingathuthukisa ukusebenza kwezemidlalo.

Isifundo esisodwa samasonto ayisishiyagalombili kubadlali bebhola abangama-27 sikhombise ukuthatha isengezo se-ZMA nsuku zonke kwandise kakhulu amandla emisipha, amandla asebenzayo, kanye namazinga we-testosterone ne-IGF-1 (11).

Kodwa-ke, olunye ucwaningo lwamaviki ayisishiyagalombili kwabesilisa abaqeqeshwe ukumelana nabangu-42 luthole ukuthi ukuthatha isengezo se-ZMA nsuku zonke akukhuphulanga amazinga e-testosterone noma e-IGF-1 uma kuqhathaniswa ne-placebo. Ngaphezu kwalokho, ayizange ithuthukise ukwakheka komzimba noma ukusebenza kokuzivocavoca ().

Ngaphezu kwalokho, ucwaningo olwenziwe emadodeni ayi-14 aphilile azivocavoca njalo lukhombisa ukuthi ukuthatha isengezo se-ZMA nsuku zonke amasonto ayi-8 akukhuphulanga amazinga e-testosterone egazi eliphelele noma lamahhala ().

Kubalulekile ukuthi wazi ukuthi omunye wababhali besifundo owathola ukuthi iZMA ithuthukise ukusebenza kwezemidlalo unabanikazi enkampanini ekhiqize isengezo esithile se-ZMA. Leyo nkampani nayo isize ukuxhasa ucwaningo, ngakho-ke kungahle kube nokungqubuzana kwezintshisekelo (11).

Ngamunye, zombili i-zinc ne-magnesium kukhonjisiwe ukunciphisa ukukhathala kwemisipha futhi kungakhuphula amazinga e-testosterone noma kuvimbele ukuwa kwe-testosterone ngenxa yokuzivocavoca umzimba, noma kungacaci ukuthi ingabe kuyasiza kakhulu uma kusetshenziswa ndawonye (,,).

Konke okushiwo, akucaci ukuthi i-ZMA ithuthukisa ukusebenza kwezemidlalo. Ucwaningo olwengeziwe luyadingeka.

Kunobufakazi obuhlanganisiwe ngemiphumela ye-ZMA ekusebenzeni kwezemidlalo. Kudingeka izifundo eziningi zabantu kule ndawo.

Izinzuzo zezengezo ze-ZMA

Ucwaningo lwezinto ngazinye ze-ZMA lubonisa ukuthi isengezo singanikeza izinzuzo eziningana.

Kwangathi kukhuphule amasosha omzimba

I-Zinc, i-magnesium, ne-vitamin B6 zidlala indima ebalulekile empilweni yakho yomzimba.

Isibonelo, i-zinc ibalulekile ekwakhiweni nasekusebenzeni kwamaseli amaningi omzimba. Eqinisweni, ukwengeza ngaleli minerali kunganciphisa ubungozi bokutheleleka futhi kusize ukuphulukiswa kwamanxeba (,,).

Okwamanje, ukuntuleka kwe-magnesium kuye kwaxhunyaniswa nokuvuvukala okungapheli, okuwumshayeli oyinhloko wokuguga nezimo ezingalapheki njengesifo senhliziyo nomdlavuza.

Ngakolunye uhlangothi, ukuthatha izithasiselo ze-magnesium kunganciphisa izimpawu zokuvuvukala, kufaka phakathi iprotheni esebenzayo ye-C (CRP) ne-interleukin 6 (IL-6) (,,).

Okokugcina, ukushoda kukavithamini B6 kuye kwaxhunyaniswa nokuzivikela okuncane. Amasosha akho omzimba adinga uvithamini B6 ukukhiqiza amangqamuzana amhlophe alwa namagciwane, futhi ithuthukisa ikhono lawo lokulwa nokutheleleka nokuvuvukala (,,).

Kwangathi kungasiza ekulawuleni ushukela egazini

I-Zinc ne-magnesium ingasiza abantu abanesifo sikashukela ukulawula amazinga abo kashukela egazini.

Ukuhlaziywa kwezifundo ezingama-25 kubantu abangaphezu kuka-1,360 abanesifo sikashukela kukhombisile ukuthi ukuthatha isithasiselo se-zinc kunciphise ushukela wegazi osheshayo, i-hemoglobin A1c (HbA1c), kanye namazinga kashukela egazini ngemuva kokudla ().

Eqinisweni, ithole ukuthi ukwengezwa nge-zinc kwehlise i-HbA1c - umaki wamazinga kashukela wesikhathi eside egazi - ngezinga elifana nelika-metformin, umuthi odumile wesifo sikashukela (,).

IMagnesium ingaphinde ithuthukise ukulawula ushukela egazini kubantu abanesifo sikashukela ngokuthuthukisa ikhono lomzimba lokusebenzisa i-insulin, ihomoni ehambisa ushukela egazini lakho iye kumaseli ().

Eqinisweni, ekuhlaziyweni kwezifundo eziyi-18, i-magnesium yayisebenza kakhulu ekwehliseni amazinga kashukela asezingeni lokuzila kune-placebo kubantu abanesifo sikashukela. Futhi kwehlise kakhulu amazinga kashukela egazini kulabo abasengozini yokuhlaselwa yisifo sikashukela ().

Kungasiza ukuthuthukisa ukulala kwakho

Ukuhlanganiswa kwe-zinc ne-magnesium kungathuthukisa ikhwalithi yakho yokulala.

Ucwaningo luphakamisa ukuthi i-magnesium isiza ukwenza kusebenze uhlelo lwezinzwa lwe-parasympathetic, olubhekele ukusiza umzimba wakho uzizwe uzolile futhi ukhululekile (,).

Okwamanje, ukufaka i-zinc kuxhunyaniswe nekhwalithi yokulala ethuthukisiwe ezifundweni zabantu nezilwane (,,).

Ucwaningo lwamaviki ayisishiyagalombili kubantu abadala asebekhulile abangama-43 abanokuqwasha lubonise ukuthi ukuthatha inhlanganisela ye-zinc, i-magnesium, ne-melatonin - i-hormone elawula imijikelezo yokulala - nsuku zonke isize abantu balale ngokushesha futhi bathuthukise ikhwalithi yokulala, uma kuqhathaniswa ne-placebo () .

Kwangathi ungakhuphula imizwa yakho

I-Magnesium ne-vitamin B6, zombili ezitholakala ku-ZMA, zingasiza ukukhuphula imizwa yakho.

Ucwaningo olulodwa kubantu abadala ababalelwa ku-8,900 luthole ukuthi labo abangaphansi kweminyaka engama-65 abanokudla okuphansi kakhulu kwe-magnesium babenobungozi obuphakeme ngama-22% bokuthola ukucindezeleka ().

Olunye ucwaningo lwamaviki awu-12 kubantu abadala asebekhulile abangama-23 lukhombise ukuthi ukuthatha ama-450 mg we-magnesium nsuku zonke kunciphise izimpawu zokudangala ngempumelelo njengesidakamizwa sokulwa nokucindezelwa ().

Ucwaningo oluningana luxhumanise amazinga aphansi egazi nokutholwa kukavithamini B6 nokudangala. Kodwa-ke, ukuthatha uvithamini B6 kubonakala kungavimbi noma ukwelapha lesi simo (,,).

I-ZMA ingakhuphula izinga lokuzivikela komzimba, imizwa, ikhwalithi yokulala, nokulawulwa kukashukela egazini, ikakhulukazi uma untula kunoma iziphi izakhi zomzimba eziqukethe.

Ngabe iZMA ingakusiza wehlise isisindo?

Amavithamini namaminerali ku-ZMA angadlala indima ekwehliseni isisindo.

Esifundweni senyanga engu-1 kubantu abakhuluphele abangama-60, labo abathatha ama-30 mg we-zinc nsuku zonke babenamazinga aphezulu e-zinc futhi balahlekelwa isisindo somzimba esikhulu kakhulu kunalabo abathatha i-placebo ().

Abaphenyi bakholelwa ukuthi i-zinc isize ukwehla kwesisindo ngokucindezela isifiso ().

Olunye ucwaningo luthole ukuthi abantu abakhuluphele bavamise ukuba namazinga aphansi e-zinc ().

Okwamanje, i-magnesium novithamini B6 kukhonjisiwe ukunciphisa ukubola nokugcina amanzi kwabesifazane abane-premenstrual syndrome (PMS) (,).

Kodwa-ke, azikho izifundo ezitholile ukuthi iZMA ingakusiza wehlise isisindo, ikakhulukazi amafutha omzimba.

Ngenkathi uqinisekisa ukuthi une-magnesium eyanele, i-zinc, novithamini B6 ekudleni kwakho kubalulekile empilweni yakho yonke, ukwengeza ngalezi zinongo akusona isixazululo esisebenzayo sokulahlekelwa isisindo.

Isu elingcono lokuphumelela kwesisindo sesikhathi eside ukudala ukusilela kwekhalori, ukuzivocavoca umzimba njalo, nokudla ukudla okuningi okugcwele njengezithelo nemifino.

Yize izingxenye zayo zingadingekile empilweni yonke, abukho ubufakazi bokuthi iZMA ingakusiza wehlise isisindo.

Umthamo nezincomo ze-ZMA

I-ZMA ingathengwa ku-inthanethi nasezitolo zokudla nezempilo. Itholakala ngezindlela eziningana, kufaka phakathi i-capsule noma i-powder.

Izincomo zomthamo ezijwayelekile zezakhamzimba kuZMA zimi kanje:

• Izinki monomethionine: 30 mg - 270% we-RDI
• I-Magnesium aspartate: I-450 mg - 110% ye-RDI
• Uvithamini B6: 10-11 mg - 650% we-RDI

Lokhu ngokujwayelekile kulingana nokuthatha amaphilisi amathathu we-ZMA noma ama-scoops amathathu we-ZMA powder. Kodwa-ke, amalebula amaningi wokwengeza eluleka abesifazane ukuthi bathathe amaphilisi amabili noma izigaxa ezimbili zempuphu.

Gwema ukuthatha okungaphezu komthamo onconyiwe, ngoba i-zinc eningi ingadala imiphumela emibi.

Amalebula we-Supplement avame ukweluleka ngokuthatha i-ZMA esiswini esingenalutho cishe imizuzu engama-30-60 ngaphambi kokulala. Lokhu kuvimbela izakhamzimba ezifana ne-zinc ekuhlanganyeleni nabanye njenge-calcium.

Amalebula wengeze ngokujwayelekile ancoma ama-capsule amathathu noma izigaxa zempuphu yamadoda nezimbili zabesifazane. Gwema ukusebenzisa ama-ZMA amaningi kunalokho okwelulwe kwilebula.

Imiphumela emibi ye-ZMA

Njengamanje, ayikho imiphumela emibi ebikiwe ehlobene nokwengeza nge-ZMA.

Kodwa-ke, i-ZMA ihlinzeka ngemithamo emaphakathi ukuya phezulu ye-zinc, i-magnesium, ne-vitamin B6. Lapho ithathwa ngemithamo ephezulu, lezi zakhi zomzimba zingaba nemiphumela engemihle, kufaka phakathi (,, 44,):

• Izinki: isicanucanu, ukuhlanza, isifo sohudo, ukulahlekelwa isifiso sokudla, amajaqamba esiswini, ukuntula ithusi, ikhanda elibuhlungu, isiyezi, ukushoda kwezakhi zomzimba, nokunciphisa ukusebenza komzimba
• Magnesium: isicanucanu, ukuhlanza, isifo sohudo, kanye namajaqamba esiswini
• Uvithamini B6: ukulimala kwemizwa nobuhlungu noma ukuba ndikindiki ezandleni noma ezinyaweni

Noma kunjalo, lokhu akufanele kube yinkinga uma ungadluli umthamo okleliswe kwilebula.

Ngaphezu kwalokho, zombili i-zinc ne-magnesium zingasebenzisana nemithi ehlukahlukene, njengama-antibiotic, i-diuretics (amaphilisi amanzi), nomuthi wegazi (46,).

Uma uthatha noma imiphi imithi noma ukhulelwe noma uncelisa, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthatha isengezo se-ZMA. Ngaphezu kwalokho, gwema ukuthatha ama-ZMA amaningi kunomthamo onconyiwe obhalwe kulebula.

I-ZMA ivame ukuphepha uma ithathwa kumthamo onconyiwe, kepha ukuthatha kakhulu kungadala imiphumela emibi.

Okubalulekile

I-ZMA iyisengezo sokudla okunomsoco oqukethe i-zinc, i-magnesium, ne-vitamin B6.

Kungathuthukisa ukusebenza kwezemidlalo, kepha ucwaningo lwamanje lukhombisa imiphumela exubekile.

Ngaphezu kwalokho, abukho ubufakazi bokuthi iZMA ingakusiza wehlise isisindo.

Kodwa-ke, izakhi zomzimba ngamunye zinganikeza izinzuzo zezempilo, njengokuthuthukisa ushukela egazini, imizwa, ukuzivikela komzimba, nekhwalithi yokulala.

Lokhu kusebenza ikakhulukazi uma unokuntuleka kokunye noma ngaphezulu kwezakhi zomzimba eziqukethwe kwizithasiselo ze-ZMA.