Nei B Mavhithamini Ndicho Chakavanzika cheMamwe Energy

Zvemukati

• B2 (Riboflavin)
• B6 (Pyridoxine)
• B12 (Cobalamin)
• Choline
• Ongororo ye

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uch inyanyisa kuita basa, ndipo paunowedzera mavitamini B aunoda. "Izvi zvinovaka muviri zvakakosha zvakanyanya kusimba remetabolism," anodaro Melinda M. Manore, Ph.D., R.D.N., purofesa wezvekudya kunovaka muviri paOregon State University. Izvo zvakakosha pakupwanya chikafu kuita huni, kutakura okisijeni mumuviri wako wese, uye kuwedzera yako tsvuku-yeropa-sero kugadzirwa kuchengetedza tsandanyama dzako kushanda nemazvo.

Asi chinosekesa pamusoro pemaB ndechekuti ivo vakaremerwa nemaitiro ane hutano-kana iwe ukashanda kunze uye kudzikisira zvimwe zvekudya, unogona kunge uchiuya pfupi. Semuyenzaniso, kana ukacheka nyama kana mukaka kana kuregedzera macarbs muchimiro chezviyo, matatu epamusoro mavhitamini B, pane mukana wakanaka wekuti hausi kuwana zvakakwana. (BTW hechino chimwe chikonzero chaungasada kubvisa mukaka.) Kuita maekisesaizi nguva dzose kunoita kuti upedze mugove wako weB nokukurumidza pane kungogarawo. Zvakare, zvishoma zvishoma zvakadzika zvevamwe maB zvakaratidzirwa kukanganisa maitiro emitambo.

Neraki, zvese zvinotora mashoma akareruka ekudya ekusimudzira kushandura zvinhu. Iyi yekutarisa inotsanangura chaizvo izvo zvaunoda uye nei.

B2 (Riboflavin)

Izvi zvinokamura makabhohaidhiretsi, mapuroteni, nemafuta aunodya uye anozvishandura kuita glucose, amino acids, uye fatty acids-izvo zvinhu zvinoshandiswa nemuviri wako semafuta. "Ndizvo zvinokupa simba paunenge uchiita maekisesaizi," anotsanangura kudaro Nicole Lund, R.D.N., nyanzvi yezvekudya zvemitambo uye mudzidzisi wega paNYU Langone Sports Performance Center. Izvo zvakakosha kune wese munhu, asi vakadzi vanoshanda nguva zhinji vanoda simba rakawanda mukati mezuva kupfuura avo vasina, saka vanogona kunge vari mukana wakanyanya kupfuura vazhinji kuve nemazinga akaderera eB2, Lund anowedzera.

Kugadzirisa: Tora 1.1 mg ye riboflavin zuva nezuva kuburikidza nekudya semaarumondi (1⁄4 kapu ine 0.41 mg yeB2), Greek yogati (6 ounces, 0.4 mg), howa chena (1 kapu, 0.39 mg), mazai (1 yakaoma- yakabikwa, 0.26 MG), uye brussels inomera (1 kapu yakabikwa, 0.13 MG).

B6 (Pyridoxine)

Inokubatsira iwe kushandura chikafu kuita simba sezvinoita riboflavin. Uye zvakare, B6 inobatsirawo nemisimba contractions, inova kiyi yekufamba mukati nekunze kwejimu. Uyezve, vhitamini inobatsira muviri wako kuburitsa serotonin uye melatonin, mahormone maviri anovandudza moyo wako uye kurara kwako, anodaro Keri Glassman, RDN, nyanzvi yezvokudya uye muvambi weNutritious Life, kambani yehutano.

Dambudziko nderekuti, vanhu vanoita maekisesaizi vanoshandisa B6 yakawanda kupfuura avo vasingaite, tsvakiridzo inowana. Muchokwadi, kumwe kuongorora kwakaratidza kuti 60 muzana yevatambi vakashaika muvhitamini B6. Kudzivirira kushomeka, vakadzi vanoshanda vanofanirwa kuronga 1.5 mg kusvika 2.3 mg pazuva, anodaro Manore. Tora chikafu nekudya huku mabhanana (rimwe hombe, 0.49 mg), uye nyemba (1⁄2 mukombe, 0.18 mg).

B12 (Cobalamin)

Imba ine simba yakakosha kune simba, B12 inobatsira nekugadzirwa kwemasero matsvuku eropa uye inobatsira iron kugadzira hemoglobin, iyo inotakura okisijeni mumuviri wese, Glassman anodaro. (Iyo vhitamini inoitawo basa rinoshamisa muhutano hwehuropi). Asi sezvo ichinyanya kuwanikwa munyama, zvinodyiwa nyama uye mavegan zvinowanzove zvisina kukwana. Muchokwadi, vanosvika 89 muzana yemavegans havawane B12 yakakwana kubva mukudya chete, ongororo ichangobva kuitika mujenari. Kutsvaga kwehutano yakashuma.

Vakadzi vanokodzera vanoda nezve 2.4 mcg zuva nezuva. Kana ukadya nyama kana hove, zviri nyore kuwana-3 ounces yesalmon ine 2.38 mcg uye 3 ounces emombe, 3.88 mcg. Asi kana ukasadaro, Glassman anokurudzira kudya chikafu chakavakirwa senge mukaka we soy (8 maunzi, 2.7 mcg), zviyo zvakasimbiswa (3⁄4 mukombe, 6 mcg), uye mbiriso yekudya zvinovaka muviri (1 tablespoon, 2.4 mcg). Ingova nechokwadi chekuzvipatsanura: Muviri unogona chete kutora yakanyanya B12 kamwechete. Idya kana kunwa dzinokwana makumi maviri neshanu muzana yezvaunotarisira zuva nezuva nekudya kwega kwega kana chikafu chinonaka.

Choline

Ichi chikafu chinoshanda sekubatana pakati pemhasuru dzako nehuropi hwako. (Kunyangwe isiri tekitamini B vhitamini, nyanzvi dzinozvitora senge nekuti yakakosha mukugadzirwa kwesimba.)

"Unoda choline kuti uite acetylcholine, neurotransmitter inoudza tsandanyama kufamba," Lund anodaro. "Kudzidza unyanzvi hutsva panzvimbo yekurovedza muviri, kufanana nekettlebell swings kana miitiro yebhari, inoda kutariswa, basa rekuziva, nekubatana-zvose zvinoenderana necholine kuti zviitike."

Asi 94 muzana yevakadzi havawane yakakurudzirwa 425 mg pazuva, inodaro Zvinyorwa zveAmerican College of Nutrition. Kuti uwedzere kudya kwako, idya mazai (1 yakaoma-yakabikwa ine 147 mg), turkey (3 ounces, 72 mg), uye soya protein poda (imwe scoop, 141 mg), kana imwe yeaya mabikirwo akazadzwa necholine.

Ongororo ye