No ka mālama ʻana i ka metabolism kaulike loa, pono ke kino i nā minelala e hele mai iā mākou me ka meaʻai a i ʻole ke ʻano o ka vitamina a me nā mineral complexes. ʻAʻole ʻokoʻa ka hui pū ʻana o ka magnesium a me ka zinc, he mea nui ia no nā kāne, ʻoiai ka mea kaohi i ke kaʻina o ka synthes testosterone a me ka hana moekolohe. No nā wahine, hōʻoia kēia mau minelala i ka nani o ka lauoho a me ka ʻili. Loaʻa i nā poʻe haʻuki ke hoʻonui i ka nui o nā mākala a me ka hoʻomanawanui myocardial.
ʻO ka mea nui o ka magnesium a me ka zinc no ke olakino
Hoʻopili pū ka magnesium a me ka zinc, ʻo ia hoʻi, ʻo ka nele o kekahi e hoʻonāukiuki i ka hemahema o kekahi kumu ʻē aʻe. Ke noʻonoʻo nei i ka hapaha wale nō o ka poʻe o ka honua i lawa ka nui o kēia mau minelala i ko lākou mau kino, paʻakikī e hoʻonui i ka nui o kā lākou ʻai mau. Hōʻike ʻia ka mea nui o Zn a me Mg e kā lāua waiwai.
He mea nui ka Zinc no nā kāne no ka mea he ʻano ia o ka catalist no ka synthes testosterone. Hoʻohui ʻia, hoʻonui ia i ka helu o ka ulu ʻana o ka nui o nā mākala a kaulike i nā kaʻina hana metabolic, ka pale ʻana, ka synthesity o nā amino acid i loko o nā mākala, nā hormones ulu. ʻO ka magnesium ke kuleana o ka ikehu i loko o ke kele, no ka mea, kākoʻo ia i ka carbohydrate a me ka protein protein, e hōʻiliʻili i ka ikehu i nā haʻuki
Kōkua nā mea ʻelua i ka lolo e noʻonoʻo maʻalahi no ka mea hoʻonāukiuki lākou i ka lawe nerve. ʻO ko lākou nele ke alakaʻi i ka hoʻonui ʻana i ka luhi a me ka nalo ʻana o ka noʻonoʻo.
Kōkua ka Magnesium i ka naʻau e hana i ka rhythmically, ʻo kona hemahema e alakaʻi ai i ka hoʻomohala ʻana o nā pathology o ka mea nui, ʻo ia hoʻi, me ka ʻole, o nā kīʻaha a me nā mea kūloko. Hoʻi maʻamau ka helu o ka puʻuwai i ka maʻamau ke hui pū ʻia ka magnesium me ka potassium.
Pehea e hoʻoholo ai i ka nele o ka magnesium a me ka zinc
ʻO ka magnesium kekahi o nā kumumanaʻo e pili ana i ka ʻelemakule o ke kino. Komo ʻo ia i ka synthesis o nā protein - kahi mea kūkulu hale maoli. ʻO ka hemahema o ka nui o nā mole protein e alakaʻi ai i nā kaʻina hana hoʻohaʻahaʻa, ʻelemakule o ke kanaka a me kāna ʻāpana o loko.
Hōʻike ka hemahema o kahi mea iā ia iho i:
- maʻi luhi mau loa;
- ka lohi o ka metabolism i ka ʻōnaehana digestive ma muli o ka nele o ke kō, a no laila ka insulin;
- hiamoe, hoʻomōhala o ka pīhoihoi ʻōuli;
- palupalu o nā iwi a me nā mākala, ʻūpē ma muli o ka ʻaʻa ʻole o ka wikamina D a me ka calcium;
- atherosclerosis lāʻau;
- hōʻeha i ka haʻina o ka puʻuwai, lawa ʻole o ke kino;
- hōʻino o ka hihiʻo;
- nā pilikia o ka ʻili a me ka lauoho.
I nā mea pāʻani, hōʻike ʻia ka nele o ka mineral i kahi kulu o ka hana haʻuki, ʻoiai ka maʻamau a me ka ikaika o ka hoʻomaʻamaʻa.
ʻAʻole ka Zinc wale nō ke kikowaena o ka synthes testosterone. ʻO kona hemahema e alakaʻi ai i ka impotence a me ka infertility, maopopo leʻa inā:
- hoʻemi nui ʻia nā hana regenerative i nā aʻa, kū ka ʻili o ka ʻili;
- lilo ka lauoho a me nā kui i puʻupuʻu, ola ʻole, palupalu;
- kulu nui ka ʻike maka;
- hoʻohaunaele ka hana o ka ʻōnaehana ʻōnaehana, aia ka haʻalulu o nā lima, hoʻonāukiuki, hoʻopilikia ʻia ka hoʻopili ʻana;
- aia kahi palekana.
Hiki iā ʻoe ke hoʻoponopono i ke kūlana ma ka hoʻololi ʻana i ka papaʻai a i ʻole ka hoʻohui ʻana i nā mea hoʻohui meaʻai iā ia.
ʻO kaʻai o Mg + i kēlā me kēia lā no nā kāne ʻōpio ʻo 400 mg. Ma hope o 30 mau makahiki, piʻi i ka 420-450 mg. Pono nā wahine i ka 100 mg ka liʻiliʻi.
Inā mākou e kamaʻilio e pili ana i nā huahana, a laila aia ʻekolu mau papa i hiki ke uku no ka hemahema o kahi kumumanaʻo i loko o ke kino: me kahi kiʻekiʻe, waena a me ka haʻahaʻa o ka mineral.
Hōʻike ʻia kahi "papa kuhikuhi" i ka papa.
| Defisit | Nā huahana |
| Palena liʻiliʻi | Paipai ʻia ka waiū a me ka iʻa iʻa, kahi e hoʻohui ʻia ai ka mea me ka protein. Hiki iā ʻoe ke ʻai i nā kāloti, nā lā, ka mauʻu. |
| Waena | Hoʻohui ʻia ka buckwheat, ka millet, ka limu i nā ʻano āpau āpau, ka laiki, nā hua nati, a me nā legume i ka papaʻai. |
| Kiʻekiʻe | Kekahi kekona, sesame, koko. |
No ka zinc, ma kahi o 20 mg e pono ai i kēlā me kēia lā.
Hoʻomaulia ʻia nā ana no kēlā me kēia a hilinaʻi ʻia i ka wahine a me ka makahiki. ʻO ka mea maʻi ka mea maʻi, ʻo ka zinc ka mea e koi ʻia.
ʻO ka papaʻaina o nā huahana e pono ai no ka hihia o ka zinc e like me kēia.
| Punawai | Inoa |
| Kumu holoholona | ʻO ka ʻiʻo, ʻoi loa ka pipi, hipa, iʻa kai momona, puhi, ʻio. |
| Kumu kanu | ʻO ka palaoa palaoa, nā nati, nā hua paukena, nā hua poppy. |
Hāʻawi nā Nutristists i ka makemake i nā huahana holoholona. Ma ke ala, inā mākou e hoʻohui i ka chromium i kēia mau minelala, a laila loaʻa iā mākou kahi papaʻai o ʻekolu mau mea, kahi e hōʻoiaʻiʻo ai i kahi kiʻi lahilahi a hiki i ka hopena o nā lā, inā hoʻohana ʻia i kēlā me kēia ʻeono mau mahina. I kēia hihia, ʻaʻole ʻoi aku ka nui o ka ʻike calorie ma mua o 1200 kcal i loko o ka pule. ka pohō kaumaha - 1 kg.
Nā wikamina no nā mea haʻuki - ZMA
ʻO ka ZMA wikamina kahi hui ikaika i hoʻokumu ʻia ma ka hui ʻana o ka zinc, ka magnesium a me ka huaʻaola B6. Hōʻoia kēia mau mea i ka papa maʻamau o ʻaneʻane nā hanana olaola āpau i ke kino. Hoʻoulu lākou i ke ahi momona, hoʻomaikaʻi i ka ulu ʻana o nā mākala a kōkua iā ʻoe e hoʻōla maikaʻi i ka wā hiamoe.
ʻO ka hopena nui o ZMA no nā mea pāʻani he anabolic. Me ka lawe ʻana o kēia mau wikamina, hoʻonui ka hana haʻuki me ka hoʻonui kūlike i ka ikaika o ka hoʻomanawanui.
Wehewehe ʻia kēia e ka hoʻonui ʻia ʻana o ke kiʻekiʻe o ka testosterone i ke koko e 30%, ke kiʻekiʻe o ka like me ka insulin (IGF-1) - e ka 5. I ka manawa like, me ka ukana like me ka nele o ZMA (ZMA), hoʻemi ka testosterone i 10%, a me IGF-1 e 20 a ʻoi paha. Ma waena o nā mea ʻē aʻe, kāohi ka zinc a me ka magnesium i nā kaʻina hana catabolic, hōʻike i nā waiwai o nā immunomodulator a me nā antioxidants, i ʻae iā lākou e hoʻoulu hou i ke kino.
ʻOi aku ka maikaʻi o ke kino o ka ZMA e ke kino ma mua o kēlā me kēia mineral, a ʻo ka vitamina B6 ka mea e hoʻomaikaʻi ai i ka lawe ʻana o ka magnesium. No laila, ʻoiai e noʻonoʻo ana i nā hoʻomākaukau haʻahaʻa o ka zinc a me ka magnesium, ʻoi aku ka maikaʻi o ke kūʻai ʻana i kā lākou hui pū ʻana.
ʻO ka lakio ʻoi loa o nā ʻāpana kāne i 30 mg zinc, 450 mg magnesium a me 10 mg B6. I ka mana wahine, pono ʻoe e koho iā ZMA me ka lakio o 20 mg zinc, 300 mg magnesium a me 7 mg B6.
Hoʻokipa i kēlā me kēia lā - ʻekolu mau capsule no nā kāne a me ʻelua no nā wahine. He mea nui ka manawa o ka lawe ʻana i ka ZMA wikamina complex: i mau hola ʻelua ma hope o ka pāʻina a me hoʻokahi hola ma mua o ka hiamoe. ʻAʻole hiki ke inu i nā huaora me ka calcium me kefir a i ʻole nā wai ʻē aʻe, no ka mea hoʻopilikia kēia i ka lawe ʻana o nā amino acid.
Hiki iā ʻoe ke kūʻai iā ZMA ma nā hale kūʻai lāʻau lapaʻau a ma nā pūnaewele i nā hale kūʻai haʻuki kūikawā kūikawā. ʻOi aku ka ʻoi aku ka paʻakikī o ka hale kūʻai lāʻau lapaʻau no ka mea ua hōʻoia mau ʻia.
Aia ke kumu kūʻai i ka mea hana, akā ma ka pūnaewele ʻoi aku ka nui o ke aupuni a ka lehulehu, no ka mea, ʻaʻohe ona "markup" hou aʻe no ka lawe a me ke kūʻai aku ʻana i nā waiwai. Koho ka mea kūʻai mai.
