Ukugcina imetabolism elinganiselayo, umzimba udinga amaminerali eza kithi nokudla noma ngendlela yamavithamini namaminerali. Ukuhlanganiswa kwe-magnesium ne-zinc nakho akunjalo, kubaluleke kakhulu kubantu besilisa, ngoba ilawula inqubo ye-testosterone synthesis nokusebenza kocansi. Kwabesifazane, lawa amaminerali aqinisekisa ubuhle bezinwele nesikhumba. Abasubathi bathola kubo ukwanda kwesisindo semisipha nokukhuthazela kwe-myocardial.
Ukubaluleka kwe-magnesium ne-zinc kwezempilo
I-Magnesium ne-zinc zixhumene, okungukuthi, ukungabi bikho kwalapho kubangela ukuntuleka kwesinye isici sokulandela. Uma kubhekwa ukuthi ingxenye eyodwa kwezine kuphela yabantu emhlabeni inenani elanele lalezi zimaminerali emizimbeni yabo, kunzima ukukuqhakambisa ukubaluleka kokusetshenziswa kwazo njalo. Ukubaluleka kukaZn noMg kuchazwa izakhiwo zabo.
I-Zinc ibalulekile emadodeni njengoba kuwuhlobo lwento edala ukuhlanganiswa kwe-testosterone. Ngaphezu kwalokho, kwandisa izinga lokukhula kwemisipha kanye nokulinganisa izinqubo ze-metabolic, amasosha omzimba, ukuhlanganiswa kwama-amino acid emisipha, ama-hormone okukhula. I-Magnesium inesibopho samandla esitokisini, ngoba isekela i-carbohydrate kanye ne-protein metabolism, iqoqa amandla ngesikhathi semidlalo.
Zombili lezi zakhi zisiza ubuchopho ukuthi bucabange kalula ngoba kukhuthaza ukuqhutshwa kwemizwa. Ukuntuleka kwabo kuholela ekukhuleni okukhudlwana nasekulahlekelweni kokugxila.
I-Magnesium isiza inhliziyo ukuthi isebenze ngokuvumelana nesigqi, ukushoda kwayo kuholela ekwakhiweni kwezifo zomzimba oyinhloko, ngakho-ke, ngokungaqondile, zombili izitsha nezinye izitho zangaphakathi. Ukushaya kwenhliziyo kuvame ukujwayelekile lapho i-magnesium ihlanganiswa ne-potassium.
Ungakunquma kanjani ukungabi khona kwe-magnesium ne-zinc
IMagnesium ingesinye sezici zokulandela umkhondo ezibhekele ukuguga ngaphambi kwesikhathi komzimba. Uhlanganyela synthesis amaprotheni - a zokwakha zemvelo. Ukuntuleka kwenani elidingekayo lama-molecule wamaprotheni kuholela ezinqubweni eziwohlozayo, ukuguga komuntu nezitho zakhe zangaphakathi.
Ukushoda kwento kuyabonakala ku:
- ukukhathala okungamahlalakhona;
- ukwehla kwemetabolism ohlelweni lokugaya ukudla ngenxa yokushoda ushukela, ngakho-ke i-insulin;
- ukuqwasha, ukukhula kwesifo sokukhathazeka;
- ukuntekenteka kwamathambo nemisipha, amajaqamba ngenxa yokugaya uvithamini D kanye ne-calcium;
- i-atherosclerosis yemithambo yegazi;
- ukwephulwa kwesigqi senhliziyo, ukunganeli kwemithambo yegazi;
- ukuwohloka kombono;
- izinkinga zesikhumba nezinwele.
Kubasubathi, ukuntuleka kwamaminerali kubonakala ekwehleni kokusebenza kwezemidlalo, yize ukujwayela nokuqina koqeqesho.
I-Zinc ayigcini nje ngokuphakathi kwe-testosterone synthesis. Ukushoda kwayo kuholela ekuphelelweni amandla nasekungazali, kusobala uma:
- izinqubo zokuvuselela izicubu zincishiswe kakhulu, kuvela ukuqubuka kwesikhumba;
- izinwele nezinzipho ziba buthuntu, zingaphili, ziqhekeke;
- i-acuity ebonakalayo yehla kakhulu;
- ukusebenza kwesistimu yezinzwa kuphazamisekile, kukhona ukuthuthumela kwezandla, ukucasuka, ukusebenzisana kuphazamisekile;
- kukhona ukungasebenzi komzimba.
Ungasilungisa lesi simo ngokushintsha indlela odla ngayo noma ngokunezela izithasiselo zokudla kuso.
Ukudla kwansuku zonke kweMg + yezinsizwa kungama-400 mg. Ngemuva kweminyaka engama-30 iphakama ibe ngu-420-450 mg. Abesifazane badinga u-100 mg ngaphansi.
Uma sikhuluma ngemikhiqizo, khona-ke kunezigaba ezintathu ezikwazi ukunxephezela ukuntuleka kwento yokulandelela emzimbeni: okuqukethwe kwamaminerali aphezulu, aphakathi nendawo naphansi.
"Imenyu" ekhonjiswayo yethulwe etafuleni.
| Ukushoda | Imikhiqizo |
| Ubuncane | Kunconywa ubisi nezilwandle, lapho isici sihlanganiswa khona namaprotheni. Ungadla izaqathe, izinsuku, utshani. |
| Ephakathi | I-Buckwheat, i-millet, i-seaweed ngazo zonke izinhlobo, ilayisi, amantongomane, nemidumba kuyengezwa ekudleni. |
| Mude | Noma iyiphi i-bran, sesame, i-cocoa. |
Ngokuqondene ne-zinc, kudingeka ama-20 mg ngosuku.
Umthamo walowo nalowo ubalwa ngokuqinile ngakunye futhi kuya ngobulili nobudala. Isiguli esikhulile, kudingeka i-zinc encane.
Ithebula lemikhiqizo edingekayo ye-zinc libukeka kanjena.
| Umthombo | Igama |
| Imvelaphi yezilwane | Inyama, ikakhulukazi inyama yenkomo, iwundlu, izinhlanzi zasolwandle ezinamafutha, i-eel, ama-oysters. |
| Umsuka wesitshalo | Ukolweni bran, amantongomane, imbewu yamathanga, imbewu yepoppy. |
Izazi zokudla okunomsoco zikhetha imikhiqizo yezilwane. Ngendlela, uma sengeza i-chromium kulawa amaminerali, khona-ke sithola umsoco wezinto ezintathu ezilandelwayo, eziqinisekisa isibalo esincane kuze kube sekupheleni kwezinsuku, uma sisetshenziswa kanye ezinyangeni eziyisithupha. Kulokhu, okuqukethwe kwekhalori akufanele kweqe ku-1200 kcal phakathi nesonto. ukuncipha - 1 kg.
Amavithamini wabasubathi - i-ZMA
Amavithamini e-ZMA ayinhlanganisela enamandla esuselwa enhlanganisweni ye-zinc, i-magnesium ne-vitamin B6. Lezi zingxenye ziqinisekisa inkambo ejwayelekile yazo zonke izinqubo zebhayoloji emzimbeni. Zivusa ukushiswa kwamafutha, zithuthukisa ukukhula kwemisipha futhi zikusize ukuthi ululame kahle ngesikhathi sokulala.
Umphumela omkhulu we-ZMA kubasubathi yi-anabolic. Ngokutholwa kwalawa mavithamini, ukusebenza kwezemidlalo kuyanda ngokwanda okulinganayo kwamandla okukhuthazela.
Lokhu kuchazwa ngokwanda kwezinga le-testosterone egazini ngo-30%, izinga le-insulin-like factor (IGF-1) - ngo-5.Ngaso leso sikhathi, ngomthwalo ofanayo lapho ingekho i-ZMA (ZMA), ukwehla kwe-testosterone nge-10%, ne-IGF-1 ngama-20 noma ngaphezulu. Phakathi kwezinye izinto, i-zinc ne-magnesium zivimbela izinqubo zamakhemikhali, zibonisa izakhiwo zama-immunomodulators nama-antioxidants, eziwavumela ukuba avuselele umzimba.
Isakhiwo se-ZMA simuncwa kangcono umzimba kunamaminerali ngamanye, futhi, i-vitamin B6 ithuthukisa ukumuncwa kwe-magnesium. Ngakho-ke, noma ucabangela amalungiselelo ashibhile we-zinc ne-magnesium, kungcono ukuthenga inhlanganisela yawo.
Isilinganiso esifanelekile sezinto ezakhiweni zesilisa yi-30 mg zinc, i-450 mg magnesium ne-10 mg B6. Kwinguqulo yabesifazane, udinga ukukhetha i-ZMA ngesilinganiso esingu-20 mg zinc, 300 mg magnesium no-7 mg B6.
Ukwamukelwa ngosuku - amaphilisi amathathu abesilisa nababili kwabesifazane. Isikhathi sokuthatha i-ZMA vitamin complex sibaluleke kakhulu: amahora ambalwa ngemuva kokudla nehora ngaphambi kokulala. Akunakwenzeka ukuphuza amavithamini ane-calcium ene-kefir noma ezinye iziphuzo, ngoba lokhu kuphazamisa ukumuncwa kwama-amino acid.
Ungathenga ama-ZMA kuma-pharmacy nakumawebhusayithi ezitolo ezikhethekile eziku-inthanethi zezemidlalo. Isakhiwo esiyikhemisi siyancomeka ngoba ngaso sonke isikhathi siqinisekiswa.
Intengo incike kumkhiqizi, kepha kuwebhusayithi izindleko zedemokhrasi kakhulu, ngoba ayinayo "imaki" eyengeziwe yokulethwa nokuthengiswa kwempahla. Umthengi ukhetha.
