Don kula da mafi daidaitaccen metabolism, jiki yana buƙatar ma'adanai waɗanda suka zo mana da abinci ko a cikin sifofin bitamin da na ma'adinai. Haɗuwa da magnesium da zinc shima ba wani banda bane, yana da mahimmanci ga maza, tunda yana sarrafa aiwatar da kwayar testosterone da aikin jima'i. Ga mata, waɗannan ma'adanai suna ba da tabbacin kyawun gashi da fata. 'Yan wasa suna karɓa daga gare su ƙaruwa a cikin tsoka da ƙarfin zuciya.
Muhimmancin magnesium da zinc ga lafiya
Magnesium da zinc suna haɗuwa, ma'ana, rashin ɗayan yana haifar da rashi na wani ɓangaren abubuwan da aka gano. La'akari da cewa kashi daya bisa hudu na mazaunan duniya suna da wadataccen adadin wadannan ma'adinan a jikinsu, yana da wahala a cika kimanta muhimmancin cin su a koda yaushe. An bayyana mahimmancin Zn da Mg ta kayan su.
Zinc yana da mahimmanci ga maza saboda yana da nau'ikan haɓaka don haɗakar testosterone. Bugu da kari, yana kara karfin girman karfin tsoka kuma yana daidaita tsarin tafiyar da rayuwa, rigakafi, hada amino acid a cikin tsokoki, hormones masu girma. Magnesium yana da alhakin kuzari a cikin tantanin halitta, tunda yana tallafawa carbohydrate da metabolism na ƙoshin lafiya, yana tara kuzari yayin wasanni.
Dukansu abubuwa biyun suna taimaka wa kwakwalwa don yin tunani cikin sauƙi saboda suna motsa tasirin jijiya. Rashinsu yana haifar da ƙara gajiya da rashin natsuwa.
Magnesium yana taimaka wa zuciya don yin aiki a hankali, rashinta yana haifar da ci gaba da cututtukan cututtuka na babban ɓangaren, wanda ke nufin, kai tsaye, na tasoshin da sauran gabobin ciki. Yawan bugun zuciya yakan daidaita yayin da aka hade magnesium da potassium.
Yadda za'a tantance rashin magnesium da zinc
Magnesium yana daya daga cikin alamomin da ke haifar da saurin tsufa na jiki. Yana shiga cikin hada sunadarai - kayan gini na halitta. Rashin adadin da ake buƙata na ƙwayoyin sunadarai yana haifar da matakai na lalacewa, tsufar mutum da gabobin jikinsa.
Elementarancin rashi ya bayyana kanta a cikin:
- cututtukan gajiya na kullum;
- raguwa a cikin narkewa a cikin tsarin narkewa saboda rashin sukari, sabili da haka insulin;
- rashin barci, ci gaba da alamar damuwa;
- rauni na kasusuwa da tsokoki, cramps saboda rashin narkewar bitamin D da alli;
- jijiyoyin bugun zuciya;
- take hakkin tsarin zuciya, rashin jijiyoyin jiki;
- lalacewar gani;
- matsalolin fata da gashi.
A cikin 'yan wasa, rashin ma'adinai ya bayyana a cikin ragowar wasan motsa jiki, duk da tsari da ƙarfin horo.
Zinc ba kawai tsakiya bane ga haɓakar testosterone. Rashin sa yana haifar da rashin ƙarfi da rashin haihuwa, a bayyane yake idan:
- hanyoyin sake farfadowa a cikin kyallen takarda an ragu sosai, fatar jiki na faruwa;
- gashi da ƙusoshi sun zama marasa laushi, marasa rai, masu rauni;
- kaifin gani na gani ya fadi warwas;
- aikin tsarin juyayi ya rikice, akwai rawar jiki na hannaye, bacin rai, daidaitawa ya lalace;
- akwai rashin kariya.
Kuna iya gyara yanayin ta canza canjin abinci ko ƙara abubuwan abinci a ciki.
Mg + na yau da kullun na samari shine 400 MG. Bayan shekaru 30, ya tashi zuwa 420-450 MG. Mata suna buƙatar 100 MG ƙasa.
Idan mukayi magana game da samfuran, to akwai rukuni uku waɗanda zasu iya rama rashi na ƙarancin abin alaƙa a cikin jiki: tare da babban, matsakaici da ƙaramin ma'adinai.
An gabatar da “menu” mai nuna alama a cikin tebur.
| Rasa | Kayayyaki |
| Mafi qarancin | Ana ba da shawarar kiwo da abincin teku, wanda a cikin abin da aka haɗu da furotin. Kuna iya cin karas, dabino, ciyawa. |
| Tsakiyar | Buckwheat, gero, tsiren ruwan teku a cikin kowane irin bambance-bambancen, shinkafa, kwayoyi, da kuma legumes suna cikin abincin. |
| Tsayi | Duk wani bran, sesame, koko. |
Amma zinc, ana buƙatar kusan 20 MG kowace rana.
Sashi na kowane ana lasafta shi ɗaiɗai kuma ya dogara da jinsi da shekaru. Tsoffin masu haƙuri, ana buƙatar ƙananan zinc.
Tebur na samfuran da ake buƙata don batun tutiya yayi kama da wannan.
| Source | Suna |
| Asalin dabbobi | Nama, musamman naman shanu, rago, kifin mai kitse, eel, kawa. |
| Asalin shuka | Alkama, kwaya, 'ya'yan kabewa,' ya'yan poppy. |
Masana ilimin abinci mai gina jiki sun fifita kayan dabbobi. Af, idan muka ƙara chromium akan waɗannan ma'adanai, to zamu sami abinci na abubuwa uku masu alaƙa, wanda ke ba da tabbacin siriri adadi har zuwa ƙarshen kwanaki, idan ana amfani dashi sau ɗaya a kowane watanni shida. A wannan yanayin, abun cikin kalori bazai wuce 1200 kcal a cikin makon ba. asarar nauyi - 1 kg.
Vitamin ga 'yan wasa - ZMA
Vitamin na ZMA haɗuwa ce mai ƙarfi dangane da haɗin zinc, magnesium da bitamin B6. Wadannan abubuwan sun tabbatar da tsarin al'ada na kusan dukkanin hanyoyin nazarin halittu a jiki. Suna motsa ƙona mai, inganta haɓakar tsoka kuma suna taimaka maka murmurewa sosai yayin bacci.
Babban tasirin ZMA ga 'yan wasa shine anabolic. Tare da cin waɗannan bitamin, aikin motsa jiki yana ƙaruwa tare da haɓaka gwargwadon ƙarfin ƙarfi.
An bayyana wannan ta hanyar karuwa a matakin testosterone a cikin jini da kashi 30%, matakin insulin-like factor (IGF-1) - ta 5. A lokaci guda, tare da nauyi iri daya in babu ZMA (ZMA), testosterone yana raguwa da 10%, kuma IGF-1 da 20 ko fiye. Daga cikin wasu abubuwa, sinadarin zinc da magnesium suna hana ayyukan catabolic, nuna kaddarorin immunomodulators da antioxidants, wanda ke basu damar sake sabon jiki.
Hadadden ZMA ya fi dacewa da jiki fiye da kowane ma'adinai, ƙari, bitamin B6 yana inganta haɓakar magnesium. Sabili da haka, koda la'akari da rahusa na zinc da magnesium, zai fi kyau a sayi haɗin su.
Matsayi mafi kyau duka na kayan haɗin cikin hadadden maza shine 30 mg zinc, 450 mg magnesium da 10 mg B6. A cikin sigar mata, kuna buƙatar zaɓar ZMA tare da rabo na 20 mg zinc, 300 mg magnesium da 7 mg B6.
Yanayin aiki a kowace rana - capsules uku ga maza biyu ga mata. Lokacin shan hadadden bitamin na ZMA yana da matukar mahimmanci: 'yan awanni bayan cin abinci da awa ɗaya kafin lokacin kwanciya. Ba shi yiwuwa a sha bitamin tare da alli tare da kefir ko wasu ruwan sha, saboda wannan yana cutar da shan amino acid.
Zaku iya siyan ZMA a shagunan sayar da magani da kuma yanar gizo a cikin shagunan kan layi na wasanni na musamman. Complexungiyar kantin ta fi dacewa saboda koyaushe ana tabbatar da ita.
Farashin ya dogara da masana'anta, amma akan gidan yanar gizon farashin ya fi na dimokiraɗiyya, tunda ba shi da ƙarin "alamun kasuwanci" don isarwa da siyar da kaya. Mai siya ya zaɓi.
