Kuti tisunge kagayidwe kabwino kwambiri ka thupi, thupi limafunikira michere yomwe imabwera ndi chakudya kapena mawonekedwe a vitamini ndi mchere. Kuphatikizana kwa magnesium ndi zinc sikunakhalanso kosiyana, ndikofunikira kwambiri kwa amuna, chifukwa imayang'anira momwe testosterone imagwirira ntchito komanso zogonana. Kwa amayi, mcherewu umatsimikizira kukongola kwa tsitsi ndi khungu. Ochita masewera amalandira kuwonjezeka kwa minofu ndi kupirira m'mnyewa wamtima.
Kufunika kwa magnesium ndi zinc kwa thanzi
Magnesium ndi zinc amalumikizana, ndiye kuti, kusowa kwa imodzi kumapangitsa kusowa kwa chinthu china. Poganizira kuti kotala la anthu padziko lapansi ali ndi mchere wokwanira m'matupi awo, ndizovuta kuzindikira kufunika kwakumwa kwawo nthawi zonse. Kufunika kwa Zn ndi Mg kumafotokozedwa ndi malo awo.
Zinc ndiyofunikira kwa amuna, chifukwa ndi mtundu wa chothandizira pakuphatikizira kwa testosterone. Kuphatikiza apo, imawonjezera kuchuluka kwa kukula kwa minofu ndikulimbitsa njira zamagetsi, chitetezo chokwanira, kaphatikizidwe ka amino acid mu minofu, mahomoni okula. Magnesium imayang'anira mphamvu mchipindamo, chifukwa imathandizira kagayidwe kabakiteriya ndi kagayidwe kake ka protein, imapeza mphamvu pamasewera.
Zinthu ziwirizi zimathandiza ubongo kuganiza mosavuta chifukwa zimathandizira magwiridwe antchito amitsempha. Kuperewera kwawo kumawonjezera kutopa ndikutaya chidwi.
Mankhwala a magnesium amathandiza mtima kugwira ntchito moyenera, kusowa kwake kumabweretsa chitukuko cha ziwalo zazikulu, motero, mwanjira zina, ziwiya zonse ndi ziwalo zina zamkati. Kugunda kwa mtima nthawi zambiri kumakhazikika pamene magnesium imagwirizanitsidwa ndi potaziyamu.
Momwe mungadziwire kuchepa kwa magnesium ndi zinc
Magnesium ndi imodzi mwazinthu zomwe zimayambitsa kukalamba msanga kwa thupi. Amachita nawo kaphatikizidwe ka mapuloteni - zomangira zachilengedwe. Kuperewera kwa kuchuluka kofunikira kwa ma molekyulu am'mapuloteni kumabweretsa machitidwe otayika, ukalamba wa munthu ndi ziwalo zake zamkati.
Kuperewera kwa chinthu kumaonekera mu:
- matenda otopa;
- kuchepa kwa kagayidwe kake kagayidwe kake m'mimba chifukwa chosowa shuga, motero insulin;
- kusowa tulo, kukula kwa chizindikiro cha nkhawa;
- fragility mafupa ndi minofu, kukokana chifukwa kudzimbidwa kwa vitamini D ndi calcium;
- mtima atherosclerosis;
- kuphwanya mungoli wa mtima, mitima osakwanira;
- kuwonongeka kwa masomphenya;
- mavuto a khungu ndi tsitsi.
Ochita masewera othamanga, kusowa kwa mchere kumawonetsedwa pakutsika kwamasewera othamanga, ngakhale amaphunzitsidwa pafupipafupi komanso mwamphamvu.
Nthaka siyokhazikika pakapangidwe ka testosterone kokha. Kulephera kwake kumabweretsa kusabereka komanso kusabereka, zikuwonekeratu ngati:
- njira zobwezeretsera m'matumba zimachepetsedwa kwambiri, zotupa pakhungu zimachitika;
- tsitsi ndi misomali zimakhala zotayirira, zopanda moyo, zotupa;
- zithunzi acuity akutsikira kwambiri;
- magwiridwe antchito amanjenje asokonezedwa, pali dzanja logwedezeka, kukwiya, kulumikizana kumawonongeka;
- pali immunodeficiency.
Mutha kukonza vutoli posintha zakudya kapena kuwonjezera zowonjezera pamenepo.
Kudya kwa Mg + kwa anyamata tsiku lililonse ndi 400 mg. Patatha zaka 30, ndi kukwera kwa 420-450 mg. Amayi amafunikira 100 mg zochepa.
Ngati tikulankhula za zinthu, pali magawo atatu omwe amatha kubweza kusowa kwa chinthu chomwe chimafunikira mthupi: chokhala ndi mchere wokwanira, wapakatikati komanso wotsika.
"Zoyimira" zosonyeza zimaperekedwa patebulopo.
| Choperewera | Zamgululi |
| Osachepera | Mkaka ndi nsomba zimalimbikitsidwa, momwe amafotokozera ndi mapuloteni. Mutha kudya kaloti, masiku, udzu. |
| Pakati | Buckwheat, mapira, udzu wam'madzi mumitundu yonse, mpunga, mtedza, ndi nyemba zimaphatikizidwanso. |
| Wamtali | Nthambi iliyonse, sesame, koko. |
Ponena za zinc, pamafunika pafupifupi 20 mg patsiku.
Mlingo wa aliyense amawerengedwa mosamalitsa payekhapayekha ndipo zimatengera jenda komanso msinkhu. Okalamba wodwalayo, zinc zimafunika zochepa.
Gome lazinthu zofunikira pazitsulo za zinc zikuwoneka motere.
| Gwero | Dzina |
| Chiyambi cha zinyama | Nyama, makamaka ng'ombe, mwanawankhosa, nsomba zam'madzi zam'madzi, eel, oyster. |
| Chiyambi cha chomera | Tirigu chimanga, mtedza, mbewu dzungu, mbewu poppy. |
Akatswiri azakudya amakonda nyama. Mwa njira, ngati tiwonjezera chromium pamcherewu, timapeza zakudya zitatu, zomwe zimatsimikizira kuti ndi wocheperako mpaka kumapeto kwa masiku, ngati agwiritsidwa ntchito kamodzi miyezi isanu ndi umodzi. Poterepa, zomwe zili ndi kalori siziyenera kupitirira 1200 kcal sabata. kuonda - 1 kg.
Mavitamini a othamanga - ZMA
Mavitamini a ZMA ndiophatikiza mwamphamvu potengera zinc, magnesium ndi vitamini B6. Zida izi zimatsimikizira kuti pafupifupi zochitika zonse m'thupi. Amathandizira kuyaka kwamafuta, amakulitsa kukula kwa minofu ndikuthandizani kuti mupeze bwino mukamagona.
Mphamvu yayikulu ya ZMA kwa othamanga ndi anabolic. Ndikudya mavitamini awa, masewera othamanga amakula ndikukula kwakulingana ndi mphamvu yakupirira.
Izi zimachitika chifukwa cha kuchuluka kwa testosterone m'magazi ndi 30%, kuchuluka kwa insulin ngati chinthu (IGF-1) - ndi 5. Nthawi yomweyo, ndi katundu wofanana pakalibe ZMA (ZMA), testosterone imachepa ndi 10%, ndipo IGF-1 ndi 20 kapena kupitilira apo. Mwazina, zinc ndi magnesium zimaletsa njira zamagetsi, zimawonetsa mawonekedwe a ma immunomodulators ndi ma antioxidants, omwe amawalola kukonzanso thupi.
ZMA zovuta bwino odzipereka ndi thupi kuposa aliyense mchere, kuwonjezera, vitamini B6 bwino mayamwidwe magnesium. Chifukwa chake, ngakhale kulingalira za mtengo wotsika wa zinc ndi magnesium, ndibwino kugula kuphatikiza kwawo.
The mulingo woyenera chiŵerengero cha zigawo mu zovuta za amuna ndi 30 mg zinki, 450 mg magnesium ndi 10 mg B6. Mumtundu wachikazi, muyenera kusankha ZMA ndi chiŵerengero cha 20 mg zinki, 300 mg magnesium ndi 7 mg B6.
Phwando tsiku - makapisozi atatu a amuna ndi awiri kwa akazi. Nthawi yakumwa mavitamini a ZMA ndiyofunika kwambiri: maola angapo mutadya ndi ola limodzi musanagone. Ndizosatheka kumwa mavitamini ndi calcium ndi kefir kapena zakumwa zina, chifukwa izi zimawononga kuyamwa kwa amino acid.
Mutha kugula ZMA muma pharmacies ndi mumawebusayiti m'masitolo apadera pa intaneti. Makampani opanga mankhwala ndiabwino chifukwa amakhala ovomerezeka nthawi zonse.
Mtengo umadalira wopanga, koma patsamba lawebusayiti mtengo wake umakhala wademokalase, popeza ulibe "ma markups" owonjezera pakubweretsa ndi kugulitsa katundu. Wogula amasankha.
