Waukulu > Mayankho Abwino Kwambiri > Mavitamini a mphamvu - yankho lothandiza

Mavitamini a mphamvu - yankho lothandiza

Ndi michere iti yomwe imathandiza kulimbitsa mphamvu?

Njira yofunikirakutichithandizokulimbitsa mphamvuali ndi zakudya zabwino. Zakudya zomwe zimapatsa mapuloteni, chakudya komanso mafuta zimathandiza kwambiri, monga momwe zimakhalira ndi chakudya chokwanira tsiku lonse. Pitirizani kuwerengakutifufuzani momwe macronutrient iliyonse amathakukuthandizani- ndi kuyerekezera kuchuluka kwakekutiidyani tsiku lililonse. g.



Hei anyamata, m'nkhaniyi tikambirana za michere yomwe imapangitsa kuti minofu yanu ikule, tikambirananso zinthu zina zomwe zimachepetsa kuwonongeka kwa minofu ndiye tinene kuti mukupita kumapeto, mukukula ndikukalamba Minofu ndiyofowoka ndipo mumakhala ndi kutayika kwa collagen wambiri ndipo ngati mkono wanu ukukulembetsani nkhanizo kapena mukufuna kungomanga minofu nthano ndiyakuti mumangofunika mapuloteni ambiri kuti mumange minofu, chabwino onetsetsani kuti mumadya zomanga thupi , Ndi chiyani? makamaka minofu ya nyama mutha kukhala ndi mazira omwe mutha kukhala nawo Ndi minofu ya nyamayo ndipo mumayigaya komanso chiwindi chanu m'mimba mwanu ndi m'matumbo ndi ma enzyme anu amayamba kugwera tinthu tating'onoting'ono kapena zomangira zomwe ndi Amino acid amatchedwa protein, kotero zimatengera zidulo zina. Zimatengera michere ina kuti iwonongeke moyenera, ndipo ili m'mimba mwanu. Ili m'mapiko ndi chiwindi.

Ili m'matumbo ang'onoang'ono, chifukwa chake muyenera kukhala ndi michere iyi, kotero kutembenuka kwathunthu kwa kuwonongeka kwa Mapuloteni ndikumangidwanso kwake kumafunikira michere ija kuti mavitamini ndi michere ndi zinthu zina, mwanjira ina cholinga cha mavitamini ndi mchere ndi coenzymes kapena cofactors omwe amathandizira kutembenuza amino acid opangira zinthu kukhala matupi amthupi kapena zina zotere monga Fatty acid mu mnofu wathanzi, chifukwa chake timafunikira mavitamini a izi ndipo timafunikiranso mavitamini ndi M mchere kuti tithandizire michere yomwe ndi yamatsenga ogwira ntchito omwe amachita izi ndipo ndimatsenga okongola kotero sitikusowa zomanga thupi zochulukirapo, timafunikira zochulukirapo kuti michere yomwe imasowa kwambiri ndi potaziyamu ndikuwunika potaziyamu, chifukwa timafunikira zochuluka kwambiri kotero kuti timafunikira mamiligalamu 4,700 patsiku ndi kulibe anthu ambiri omwe amadya makapu asanu ndi awiri kapena khumi a ndiwo zamasamba patsiku kotero samapita kukatenga potaziyamu ndikutsata zomwe zidapangidwa chifukwa dothi lathu silikusowa. Ngati simukudziwa zomwe zimachitika ndizovuta kuyambitsa ma michere moyenera, pali mavitamini ena omwe muyenera kukonda mavitamini osungunuka ndi mafuta ADE ndi K, koma makamaka za izo koma koma anthu ambiri amapeza izi ndipo mumafunikira Mavitamini a B omwe anthu ambiri amatha kupeza mosavuta komanso amakhala ndi mavitamini C mwamphamvu ndipo mukamachita masewera olimbitsa thupi muthyola minofu ndikuyamba kumanganso ndipo ndichinthu chofunikira koma ndikufuna zina Pazinthu zomwe anthu ali nazo sizokhudzana kwenikweni ndi zakudya wamba, shuga ndi ma carbs oyeretsedwa, chifukwa chake ndalankhula za kukana kwa insulini m'nkhani zina, chabwino, ndipo ndimikhalidwe yomwe maselo anu salinso otero Kulola insulini yambiri kulowa m'selo momwe ziyenera kukhalira, choncho zimakhala ngati zotsekedwa ndipo ndichifukwa choti chakudyacho chili ndi shuga wambiri, kotero thupi Lanu limachotsa chifukwa ndi poizoni kotero sililolanso khungu kuti lilole shuga kulowa mchipindacho, koma chifukwa insulinimakhudzanso kuyamwa kwa mapuloteni ndi ma amino acid mutha kukhala ndi izi kawiri Simupeza mafuta, koma simungapeze ma amino acid munthawi ino, mwachitsanzo odwala matenda ashuga ali ndi vuto lalikulu pakutha kwa minofu collagen kutayika kwa mphamvu kwa minyewa yamphamvu ndipo nayi makanema ojambula momwe imagwirira ntchito muli ndi mapuloteni abwinobwino mchipindacho mothandizidwa ndi insulin ngati Hit key kenako apa muli ndi insulin yolimbana nayo pomwe selo limatsekedwa Insulin singathenso kulowa ndiye kuti mulibe protein yocheperako, pomwe mumakhala ndi protein ya collagen yolumikizana yama minofu mumayitcha kuti chabwino kotero kuti insulin kukana ndichinthu chimodzi kenako mumakhalanso ndi anthu omwe ali ndi nkhawa kwambiri omwe ali amthupi la adrenal amakhala ndi nkhawa zomwe zimachitika rt iwo yambitsa timadzi otchedwa cortisol cortisol amatchedwa catabolic ndi owononga kwambiri minofu bwino okayikitsa amatanthauza kugwetsa anabolic kumatanthawuza kumanganso pamene minofu ili ngati tinthu tomwe timatha kuwona izi le particles zathyoledwa chifukwa cha milingo yayikulu ya cortisol yomwe kenako imawasandutsa shuga, motero mapuloteni amatembenuzidwa kukhala shuga ngati mukufuna dzina lina, lotchedwa gluconeogenesis - zowona, glyco amatanthauza shuga, neo amatanthauza mtundu watsopano amatanthauza m'badwo shuga watsopano wopangidwa ndi minofu pamapeto pake amatenga matenda ashuga chifukwa kuchuluka kwa shuga m'magazi kumakwera chifukwa mapuloteni amtundu wake amasandulika kukhala shuga makamaka kuchokera ku quadriceps ndi ntchafu zanu komanso Maximus wolimba yemwe ndi mnofu wanu wamatako kuti muwone milanduyi ndi adrenal gland pakapita nthawi mulibe, koma ndipo alibe miyendo, onse pakati amathamangira kumanja, zidakhala ngati kuyesa pang'ono ngati torso ndi miyendo ya ndodo yomwe ndi adrenal gland ndipo yomwe imachitika ku minofu kuti muthe kukhala ndi nkhawa yopititsa patsogolo kuchepa kwa mapuloteni omwe mungakhale nawo ndi michere yomwe mungakhale nayo Mutha kukhala ndi insulini yambiri chifukwa insulini siyigwira Ntchito yolimbana ndi insulini asanabadwe ya mapuloteni oyamwa bwino, ndiye nazi malangizo omwe mukufuna kuchita posala kudya pakamphindi kakang'ono kuti muwone kuti zakudya zinayi kapena zisanu kapena zisanu ndi chimodzi patsiku sizabwino, ndikupangitsa kuti insulin ikwere, kuteteza mapuloteni anu kuti ayambe. Tsopano tiyeni tikambirane zokhwasula-khwasula zomwe zimawonjezera zokhwasula-khwasula zomwe insulini imapangitsanso mavuto ena am'mapuloteni, mungaganize kuti zokhwasula-khwasula zingapezeke pakati pa chakudya kuti muthandize minofu yanu yomwe simukufuna kuyamwa chifukwa mukufuna kusala kudya kwapakati Chifukwa ndi momwe inu imatha kuchiza kukana kwa insulin Chabwino, chifukwa chake chakudya cham'mbuyomu ndi chakudya cham'mbuyo, kapena ngakhale mapuloteni, si lingaliro labwino kuti Gatorade yodzazidwa ndi shuga siyabwino, chifukwa ndiye shuga womwe tikuyesera kuthana nawo chifukwa umapangitsa kukana kwa insulin komwe kumakhumudwitsa akatumba anu Chabwino, tsopano nthawi yafika.

Anthu ambiri amalakwitsa kukhala ndi puloteni ufa kotero amaganiza kuti akuyendetsa mapuloteni onsewo mu minofu, koma izi zimawonjezera insulini. Ndibwino kukhala ndi mapuloteni onenepa kuposa mafuta ochulukirapo kuchepa kwa insulini kokwanira mapuloteni oyenera bwino ma ola atatu kapena asanu ndi limodzi samapita ndi mapuloteni ochulukirapo momwe ndimawawonera anthu amangodya mapuloteni ochulukirapo ndikuganiza kuti ngati kumangodzaza chiwindi thupi lanu silingathe kukhala ndi mapuloteni ochulukirapo, zimangowonjezera kupsinjika pachiwindi, mukakhala ndi zaka 18 mutha kuzigwira bwino koma pamapeto pake zimachedwetsa sindiganiza kuti pofika 18 mutha pirirani kwambiri ndiye kuti tili ndi mtundu wa masewera olimbitsa thupi, ngati muwona othamanga ataliatali samawoneka olimba kwambiri ali ndi minofu yaying'ono mwina chifukwa cha kudya kwa carb kapena Glucose yomwe amagwiritsa ntchito mukamathamanga othamanga ali ndi chinthu ichi chotchedwa GU chomwe ndi shuga wangwiro ndipo amatenga shuga omwe amatulukamo ndikupanga ma vieledi omwe mwatsoka amapanga insulin kukana ndikuletsa minofu, osanenapo kuti kulimbikira kumalimbitsa cortisol ndi ca Kugwiritsa ntchito kuwonongeka kwa minofu kuchita masewera olimbitsa thupi bwino kwambiri kungakhale kuphunzira kwakanthawi kwambiri chifukwa izi zitha kukulitsa mahomoni okula ndikusungitsa minofu yanu mwachangu kwambiri zolimbitsa thupi zolimbitsa thupi zofunika kwambiri kugona kumafunikanso kukulitsa mahomoni okula kupsinjika sikuli bwino ndiye izi ndizo zinthu zomwe simukufuna kuchita ndi izi zomwe mukufuna kuchita chabwino ndiye ndikhulupilira kuti zozungulira izi zathandiza ndikupitiliza ndikusintha ndikundipatsa ndemanga zanu, ndimangofuna kuti ndikuthokozeni kaye. Pali ambiri a inu omwe mwalandira bukuli ndipo mayankho omwe mukupereka ndi odabwitsa, zikomo kwambiri, ndimathokoza kwambiri ngati simukumbukira kuti ndachita mwachangu kutumiza ndemanga yanu yopanda tsankho ku Amazon zikomo kwambiri

Ndi mavitamini ati omwe amathandiza kufooka kwa minofu?



VitaminiDamathandizandi mafupa olimba ndi mayThandizenipewani khansa ina. Zizindikiro zavitaminiKuperewera kwa D kumatha kuphatikizirakufooka kwa minofu, kupweteka, kutopa ndi kukhumudwa.Okutobala 16 2019

Kodi mavitamini atatu ofunika kwambiri ndi ati?

Pamwamba 10Mavitamini Ofunikandi Mchere Thupi Lanu Limafunikira
  • VitaminiKU.VitaminiA amasunga mtima wanu, mapapo, chiwindi ndi ziwalo zina kugwira ntchito moyenera.
  • VitaminiD.VitaminiD imamanga mafupa olimba pothandiza thupi lathu kuyamwa calcium kuchokera muzakudya ndi zowonjezera.
  • VitaminiNDI
  • VitaminiK
  • Chitsulo.
  • Mankhwala enaake a.
  • Nthaka.

Tonsefe tili ndi abwenzi omwe amalumbirira machitidwe awo a mavitamini - mapiritsi awo a vitamini C amateteza chimfine, kapena chowonjezera chawo cha vitamini D chimalimbikitsa m'nyengo yozizira. Koma kodi izi ndizochuluka motani za zotsatira za placebo? 'Mavitamini otsatirawa amalimbikitsidwa kwambiri kuti akhale ndi thanzi labwino. Kaya mungasankhe kumeza izi kudzera muzakudya zopatsa thanzi kapena zowonjezera zakudya msanga zili ndi inu.



Vitamini A ndiyofunika kwambiri mthupi lathu ndipo imathandiza kwambiri kuposa maso athu chitetezo chamthupi, njira zoberekera, thanzi lamaselo ndi maso. Chifukwa vitamini A imathandizira kupanga maselo athanzi, imakhudzanso ziwalo zathu zofunika monga mtima ndi mapapo. Vitamini A imabwera m'njira ziwiri.

Choyamba, pali vitamini A wopangidwa kale ngati retinol. Ma carotenoid awa amapereka thupi lathu mwachindunji ndi vitamini A ndipo amapezeka m'magulu azinyama monga mkaka, nsomba ndi nyama - makamaka m'chiwindi. Mtundu winawo umabwera ngati ma provitamin A carotenoids monga beta-carotene m'm zipatso ndi ndiwo zamasamba zakuda monga kaloti, broccoli, vwende, ndi dzungu.

Tikangodya zipatso ndi ndiwo zamasamba izi, matupi athu amasintha vitamini A yomwe idapangidwenso kukhala vitamini A yomwe matupi athu amatha kugwiritsa ntchito. Mavitamini ambiri amakhala ndi vitamini A, ndipo azimayi amayenera kukhala ndi mavitamini A pafupifupi 770 a vitamini A patsiku. Vitamini E Nthawi zonse timakumana ndi ziwopsezo zopanda kuwonongeka kwa mpweya, ma radiation a ultraviolet, kapena utsi wambiri mumsewu.



Ichi ndichifukwa chake ndikofunikira kuti tizikhala ndi nthawi zonse kuchiritsa ma antioxidants kuti ma cell athu asasinthe ndikupangitsa matenda osatha. Apa ndipomwe vitamini E imagwira ntchito. Titha kupeza vitamini E pazakudya zathu komanso zowonjezera zakudya.

Zakudya zokhala ndi mafuta athanzi monga mtedza, nthangala, ndi masamba obiriwira ali ndi vitamini E Ngakhale mavitamini E amapezeka muzowonjezera, tiyenera kukhala osamala kuti tipewe kuchuluka kwa mankhwala - makamaka ngati mumamwa oonda magazi. Yesetsani kutenga vitamini iyi kudzera mu zakudya zanu kapena multivitamin supplement.

Folate Folate ndi ya gulu la mavitamini B ndipo ndiyofunikira kwa aliyense, osati amayi apakati okha. Zitha kuthandiza kuchepetsa matenda amtima ndikuwongolera luso lathu lakuzindikira komanso thanzi lamtima. Chifukwa folic acid ndiyofunikira pa thanzi la makanda osabadwa, azimayi onse omwe akuganiza kuti ali ndi pakati ayenera kuwonetsetsa kuti akumwa zokwanira tsiku lililonse.

Zina mwazinthu zoyambira bwino kwambiri ndi sipinachi, katsitsumzukwa, ndi zipatso za Brussels, osanenapo mtedza, nyemba, zopangira mkaka, nyama, nsomba zam'madzi, ndi tirigu kuti muphatikize tani imodzi pazakudya zanu; folic acid - mawonekedwe apadera - imakhalanso ndi mavitamini B owonjezera ndipo Amapezeka mu ma multivitamini. Vitamini CAh, nyengo yozizira ndi chimfine. Nthawi yomwe vitamini C imawuluka m'mashelefu a Emergen-C, a ndi ena sangayikonde kuti izizizira, imatha kufupikitsa.

Ndikofunikanso pakupanga kolajeni - zinthu zomwe zimapangitsa khungu lanu kudetsedwa komanso mafupa anu. Monga vitamini E, vitamini C imakhalanso ndi ma antioxidants amphamvu. Anthu sangathe kupanga vitamini C iwowo, chifukwa chake timayenera kudya tsiku lililonse.

Ma malalanje ndi mavitamini C ambiri, koma zipatso zina za zipatso monga zipatso za mphesa ndi mandimu ndi ndiwo zamasamba monga tsabola ndi broccoli ndizabwino Kupeza vitamini C wambiri wa tonde wanu, sangalalani ndi zipatso ndi ndiwo zamasamba zosaphika. Chifukwa vitamini iyi imasungunuka m'madzi, kutentha ndi kuphika chakudya chanu kumachepetsa mavitamini omwe thupi lanu limatha kuyamwa. Citrus Smoothie Chakudya Cham'mawa? Inde Chonde! Vitamini B6Mumvereni Buluu kapena Onetsetsani Kuti Mukupeza Vitamini B6 Wokwanira.

Vitamini B6 imathandiza thupi kupanga serotonin ndi norepinephrine, mankhwala omwe amathandiza ubongo kutumiza ma siginolo. Kusapeza vitamini B6 wokwanira kumatha kuyambitsa mavuto amitsempha, khungu, komanso kuzungulira kwa magazi. Oweruza sanasankhebe, koma kafukufuku wina adalumikiza kutenga vitamini B6 chowonjezera kuti athe kusintha zizindikiritso za PMS.

Kuperewera kwa mavitamini B6 ndikofala, malinga ndi Mayo Clinic, onetsetsani kuti mumapeza chakudya chokwanira tsiku lililonse. Amapezeka mu nyemba ndi ndiwo zamasamba, mkaka, tchizi, mazira, ndi nyama, koma ndipamwamba kwambiri mwa nsomba, chiwindi cha ng'ombe, zophika, ndi masamba owuma. Zachidziwikire, ngati phokoso lamkati limakupangitsani kukhala ovuta, nthawi zonse mumakhala zowonjezera mavitamini B.

Vitamini B12 nthawi zambiri imapezeka munyama. Vitamini B12 imathandiza thupi lathu kupanga maselo ofiira atsopano. Thupi lathu limatha kupanga vitamini B12 m'sitolo yathu kwa zaka zingapo, chifukwa chake dziwani kuti aliyense ayenera kutenga izi tsiku lililonse.

Gulu limodzi loyang'ana mavitamini B12 ndi ndiwo zamasamba. Vitamini B12 imamangirira kumapuloteni omwe ali mchakudya chathu ndipo ili ndi nsomba, nkhono, nyama, mazira ndi zinthu zamkaka. Chifukwa cha izi, zimatha kukhala zovuta kwa omwe amadya zamasamba okhwima ndi ma veg kuti azikhala ndi vitamini wokwanira.

Simawoneka pazakudya zamasamba, koma tsopano mbewu zina zalimbikitsidwa ndi vitamini B12. Vitamini D Matupi athu amafunikira vitamini D kuti mafupa akule bwino. Vitamini D nthawi zambiri amawonjezeredwa ndi calcium zowonjezera chifukwa zimathandiza matupi athu kuyamwa calcium.Vitamini -D kusowa kumabweretsa kufooka, mafupa osweka ndi kupweteka.

Mosiyana ndi mavitamini ena omwe ali mndandandandawu, vitamini D sizovuta kupeza kuchokera ku chakudya. Titha kupeza vitamini D kuchokera kuzowonjezera kapena matupi athu amatha kupanga izi ngati titha Kuwona kuwala kwa dzuwa. Zomwe mukufunikira ndi mphindi 10 panthawi yakunja kuti mupeze yankho lanu.

Vitamini D imapezeka mu nsomba zina zamafuta monga saumoni kapena tuna, komanso chiwindi cha ng'ombe, tchizi, ndi mazira a dzira. Koma bwanji mukutsutsana ndi lamulo la kuwunika kwa dzuwa tsiku lililonse? Kodi ali ndi mkaka? Calcium ndiye mchere wochuluka kwambiri m'thupi lathu ndipo wakhala akudziwika nthawi zonse poteteza mano ndi mafupa athu, koma maubwino ake amapitilira mafupa athu. Calcium yakhala ikugwirizanitsidwa ndi chitetezo ku khansa, shuga ndi kuthamanga kwa magazi.

Zimathandizanso kuti mitsempha ndi minofu yathu igwire bwino ntchito. Kashiamu wokwanira ndiwofunikira makamaka kwa ana chifukwa ngati atasowa, sadzafika pachikulire. Magazi athu amafunikira calcium.

Ndiye ikakhala yotsika, magazi athu amangotuluka m'mafupa athu. Magazi ndi otetezeka komanso amagwira ntchito, koma amafooketsa mafupa athu. Pachifukwa ichi, ndikofunikira kudya zakudya zokhala ndi calcium tsiku ndi tsiku, makamaka pazaka zanu zaunyamata.

Zachidziwikire, zopangidwa ndi mkaka monga yogurt, tchizi, ndi mkaka ndizabwino, komanso masamba obiriwira, nsomba, ndi soya. Magnesium ndi mchere womwe titha kupeza kuchokera pachakudya, zowonjezera, kapena ngakhale mankhwala ena. Thupi lathu limafunikira magnesium yokwanira kuti minofu ndi minofu yathu izikhala yogwira ntchito.

Magnesium imathandizanso kuchepetsa kuchuluka kwa magazi m'magazi komanso kuthamanga kwa magazi. Ndikosavuta kupeza magnesium pazakudya zathu. Zakudya zina zomwe zili ndi magnesium yambiri zimakhala masamba obiriwira, mtedza, mbewu, ndi mbewu zonse.

Mkate wonse wa tirigu uyenera kukhala ndi magnesium yambiri, pomwe mitundu ina monga buledi woyera imakhala ndi magnesium yambiri yomwe yalandidwa ndi magnesium yambiri. Titha kupezanso magnesium pazowonjezera. Akuluakulu amayenera kukhala pafupifupi mamiligalamu 270 mpaka 400 patsiku.

Ngati mwasankha kutenga chowonjezeracho yesani, chitani nokha - ndi banja lanu - chisomo pakudya ndi chakudya chanu kuti mupewe kutsekula m'mimba. Iron Matupi athu amafunika chitsulo tsiku lililonse kuti apange maselo ofiira atsopano okwanira. Maselo athu ofiira amafunika Kupereka mpweya wabwino m'thupi.

Ngati tilibe chitsulo chokwanira, titha kukhala ndi kuchepa kwa magazi m'thupi, osanenapo za kuchepa kwa mphamvu, kupuma movutikira, ngakhale mavuto am kuphunzira. Kuti muwonetsetse kuti mukudya chitsulo chokwanira, samalani ndi nyama monga nyama yofiira, nkhuku, Turkey, ndi nsomba. Amayi amayenera kukhala ndi mamiligalamu 10 mpaka 15 achitsulo patsiku, chifukwa chake inu ndi dokotala mukaganiza kuti yakwana nthawi yoyesera chitsulo, onetsetsani kuti mumamwa mopanda kanthu.

Ndiye kodi timafunikira mavitamini? Akatswiri athu amavomereza kuti gwero labwino kwambiri la mavitamini ndi zakudya zathu, zakudya zatsopano, zosagulitsidwa zimapatsa mavitamini ku Bo kufa kwathu. Katswiri wotsimikizira za board Dr. Scott Schreiber amayang'ana kwambiri kutulutsa mavitamini pazakudya zonse.

Iye akuti, 'Ngati imamera kuchokera panthaka monga momwe chilengedwe chimafunira, mavitamini ndi mchere zimachitika mwachilengedwe ndipo ndizosavuta kuyamwa. Katswiri wolemba zamankhwala wovomerezeka a Emily Braaten amalimbikitsanso kupeza mavitamini ochulukirapo pazakudya zanu momwe mungathere. Anatiuza kuti, 'Ngakhale kuti multivitamin imatha kudzaza mavutowa, kudalira zowonjezera zakudya sikofunikira kwenikweni kukwaniritsa zosowa zathu.

Chitsanzo ndi momwe mungapangire zipatso ndi ndiwo zamasamba zomwe mungakonde zitha kuphimba zonsezi. Nthawi zonse mukaganiza zodumphira sitimayo ya mavitamini, ndikofunikira kuti nthawi zonse muzilankhula ndi omwe amakuthandizani azaumoyo. Mavitamini ambiri amakhala ndi 100% ya ndalama zomwe zimalimbikitsidwa tsiku lililonse, chifukwa chake mukamadya zipatso ndi ndiwo zamasamba tsiku lonse, mumakhala mukudya zochulukirapo kuposa zomwe National Institutes of Health imalimbikitsa.

Tsoka ilo, zikafika pamavitamini, mutha kukhala ndi zinthu zabwino zambiri. 'Chimenecho ndi chiyani ?!' 'Madzi!' 'Ndizowopsa!' Zikomo powonera! Dinani chizindikiro cha mndandanda kuti mulowe nawo njira yathu ya YouTube. Kuphatikiza apo, onani zinthu zonse zabwinozi zomwe tikudziwa kuti mudzazikondanso!

Kodi opanga mavitamini amatenga mavitamini ati?

Ngakhale zakudya zamtundu uliwonse ndizofunikira paumoyo,omanga thupi ayenerasamalani izi:
  • MavitaminiA ndi D. OnseVitaminiA ndi D amatenga gawo lalikulu polimbikitsa thanzi labwino la mafupa, ndipovitaminiD imathandizira chitetezo chamthupi choyenera.
  • MavitaminiB6 ndi B12.
  • VitaminiC.
  • Calcium, magnesium ndi zinc.
  • Nthawi yotitenganimultivitamini.
Epulo 20 2020

Chikuchitika ndi chani anyamata? Jeff Cavaliere, ATHLEANX.COM. Ndikutengani mobisa lero.

Tazichita kangapo. Funso limodzi ndi ili, 'Jeff, ukutenga chiyani kuti uwonjezere? 'Mukutenga chiyani kwenikweni kuyambira m'mawa mpaka madzulo?' Ndinaganiza kwa ine ndekha, ndikutsegulirani zovala zanga ndikukuwonetsani kwakanthawi kuti izi ndizofunikira bwanji. Tidzabweranso ndikuwonetsa.

Koma ndikumamwa mavitamini anga ndipo ndikuuzani komwe ndimamwa tsiku lonse ndi chifukwa chake. Ndipo inenso ndili ndi chowonjezera changa cha maphunziro. Ambiri a inu mwina mumakhala ndi china chake chomwe chikuwoneka ngati chofanana ndi ichi, ndipo amenewo ndi mabotolo ambiri.

Tsopano ndikutenga zinthu zambiri izi pazifukwa zosiyanasiyana, zina mwa izo ndi inshuwaransi, chifukwa ndikukuwuzani kuti ngakhale ndimadya wathanzi kwambiri ndipo ndikuvomereza kuti m'modzi mwa omwe amadya kwambiri kunja uko, ndimamvabe ndi zinthu zina zomwe sindingathe kupeza zokwanira, ndipo ndikazitenga ngati zowonjezera, zimakhala ngati inshuwaransi kwa ine. Tsopano poti pali zinthu zina zomwe sindikuganiza kuti mungapindule nazo zolimbitsa thupi, makamaka pankhani yakudya, pokhapokha mutathandizana; Simungapeze zolengedwa zokwanira pazakudya zanu mukamazidya kuchokera pachakudya chokha, makamaka osati pafupipafupi. Chifukwa chake pali zinthu zina zophunzitsira zomwe ndizopindulitsa kwambiri kwa inu monga chowonjezera.

Koma tiyeni tiyambirenso ndi mathero ake apa. Ndimakhala ngati ndapeza mafuta azidulo. Ndiponso nditenga omega-6s ngati mafuta a primrose madzulo.

Ndipo ndikutenga ma omega-3 anga apamwamba. Chabwino, ma omega-6 anthu ena angatenge, atero Jeff, bwanji kuvutikira ngakhale kuvutikira kudya omega-6? Tikudziwa kuti omega-6 yambiri itha kukhala yotupa, osati yotsutsa-yotupa. Chabwino, ngati muli pachakudya Ngati icho chinali chakudya chomwe chimachokera ku mafuta ambiri a masamba kapena chopangidwa kuchokera ku zakudya zopangidwa kwambiri ndi mafuta a masamba, atha kukhala a ase.

Ndimadya zakudya zochepa kwambiri kotero kuti ndilibe lalikulu la omega-6 loyandama mozungulira. Kuphatikiza apo, ma omega-6 amasungidwa m'mafuta amthupi. Apanso, ndilibe mafuta ambiri amthupi momwe timayankhulira.

Chifukwa chake ndimafunikira omega-6s owonjezera pang'ono, ndipo ndimayesetsa kuti ndikwaniritse izi chifukwa kuchuluka kwake ndikofunika kwambiri ndi ma omega-3 anga, ndipo ndimatenga 3 ya omega-3 tsiku lililonse ndipo iyi ndi omega-3 ya mankhwala, awa ndi omega-3 fatty acid a bambo anga ochokera kwa Dr. C. Awa ndi omwe timagulitsa ku ATHLEANX.COM.

Ndimagulitsa izi chifukwa ndimadziwa zambiri, monga mungaganizire, kuposa wina aliyense m'moyo wanga wonse. Ndakhala ndikutenga izi zaka 20 zapitazi. Abambo anga ndi adotolo kwa inu omwe simukudziwa.

Adapanga mankhwala a grade EPA / DHA a omega-3 fatty acids ndipo ndizomwe ndimatenga. Ndikuwonekeratu kuti ndimakhulupirira kwambiri kotero kuti ndimaipereka agalu anga. Nthawi zambiri ndimakhala ndikufola pafupi ndi chakudya chawo, chomwe ndimachita, popeza iyi ndi nkhani yakumbuyo, wina amakhala akufunsa kuti fodya wamtunduwu alipo bwanji, uyu ndi galu wanga, Darla.

Ali ndi vegan kwa inu ndi banja langa zinthu zomwe ndingadzipangitse ine. Chifukwa chake titenge omega-3 fatty acids. Ndiye ndili ndi mitundu iyi ya antioxidants pazinthu zosiyanasiyana.

Ndili ndi vitamini C, mamiligalamu 1,500, omwe ndimatenga kamodzi patsiku, chabwino, sindidandaula chifukwa chodya vitamini C wambiri ngati antioxidant chifukwa ndi vitamini wosungunuka ndi madzi. Mukudziwa zomwe sindigwiritse ntchito, ndipitilira ndi kutuluka. Chifukwa chake, sindidandaula pano, komanso, inshuwaransi.

Vitamini E, chinthu chomwecho. Anthu ambiri kunja uko akuwonera mwina akutenga vitamini C, vitamini E, koma kachiwiri, ndi vitamini wosungunuka wamafuta. Chifukwa chake muyenera kusamala kuti musamangotenga mega-doses.

Kwa ine ndi 1000 IU wa vitamini E. CoQ10, chinthu china chobadwa mwanjira iliyonse mthupi lathu, kamodzi patsiku. Ndimazitenga ngati inshuwaransi.

Zawonetsedwa kuti ndizotetezera amuna, makamaka mtima. Ndipo tili ndi tiyi wanga wobiriwira wobiriwira, womwe umakhalanso ngati tweener antioxidant, koma wawonetsedwanso kuti umakhudza kukhazikika kwa magazi m'magazi. Ndipo mukudziwa kuti ngakhale njira yanga yodyera imazungulira pakufunika kokhazikika kwa shuga wamagazi.

Tidakambirananso za kusala kudya kwakanthawi. Sikuti ndimaganiza kuti chakudyachi chingakuthandizeni kuti muchepetse mafuta, koma si chakudya chopatsa thanzi kwambiri ngati mukufuna kukhazika shuga wathu wamagazi, zomwe ndikuganiza kuti ndizofunikira masana makamaka pamapeto pake Chifukwa chake ndimatenga izi kuwonjezera pa chakudya monga ndimachitira. Ndipo mapulani osungira kwambiri, multivitamin.

Mukudziwa ndikuganiza kuti ndibwino kutenga multivitamin pazambiri zama micronutrients kuti mwina mutakhala ndi vuto linalake pankhani yazakudya zomwe mwina simukusowa. Pomaliza, kuchokera kuzinthu zosangalatsa, ndidapanga Mechan-X, ndipo ichi ndiye chowonjezera chathu chovomerezeka ndi NSF chomwe tikugwiritsa ntchito nyengo ikubwera ya MLB chifukwa ndikuganiza kuti olumikizana akuchira chinthu chomwe sichinyalanyazidwa kuchira pankhani ya kuchita masewera olimbitsa thupi. Timadandaula za minofu yathu komanso kuchokera kwa Dr.

C., ili ndiye gawo lachifundo lakuchira. Ndalemba blog yonse za izi, ndikulumikiza m'nkhani ili m'munsiyi, ah, pamafotokozedwe pansipa omwe mukufuna kuwerenga pa blog yathu za phindu la omega-3 ngati chosinthira minofu.

Koma kuchokera mbali yodziwika ya zinthu tiyenera kuwonetsetsa kuti nafenso taziphimba. Ndipo uku ndi kuyesa kwanga kwathunthu kuti ndichite. Ndipo nditha kuzitsimikizira ndekha.

Aliyense amene amadziwa mbiri yanga amadziwa kuti ndinali ndi zowawa zam'mapewa monga ndanenera m'nkhaniyi, ndikuganiza sabata yatha ndidamva kupweteka kwamondo. Kulimbitsa thupi kwanga kwakhala kukuvutikira kwanthawi yayitali Nditamaliza masewera olimbitsa thupi omwe ndimachita tsopano ndikhozanso kulemera kwambiri. Mawondo anga sanamvepo bwino.

Ndipo ndikutha kutsatira izi koyambirira kwa ATHLEANRX yanga. Chifukwa chake, aliyense kunja uko amene ali ndi mavuto olumikizana amasiya kuganiza kuti sizachilendo. Palibe kupweteka kumatanthauza kupindula kwambiri m'malingaliro mwanga.

Mutha kupeza maubwino ambiri pochita masewera olimbitsa thupi osapweteka. Ndipo zimadzafika pakulimbitsa thupi. Pankhani zolimbitsa thupi anyamata ndizosavuta.

kukwera mapiri

Ndikuganiza kuti muyenera kukhala osavuta chifukwa nthawi zambiri mumawona mabotolo amtundu womwewo pankhani yazakudya; Mlengi, glutamine, ma chain amino acid, Mapuloteni ufa, whey mapuloteni, casein mapuloteni, sayenera kukhala amisala aja. Tidapanga ATHLEAN RX Supplement **, yomwe imatenganso chimodzimodzi zowonjezera zomwe ndimapanga, zonse pano ndizomwe ndimatenga. Uku ndi kukonzekera kwanga.

Ndimatenga mphindi 30 ndisanachite masewera olimbitsa thupi. Izi ndi ATHLEANRx 1. Chofunika kwambiri ndichakuti, palibe ngozi, palibe zosakaniza zowopsa, palibe chilichonse chabodza chomwe mumapeza potenga zina mwazoletsedwa kuyambira A. kapena B. sizomwe zili zolondola , kumwa anthu mankhwala.

Timapeza mphamvu zopanda mphamvu popanda kukweza konse ndipo izi ndi zomwe zimapangitsa kuti zizigwira ntchito bwino ndipo aliyense amene watenga RX 1 akhoza kuzitsimikizira. Kwa ine, kusinthika kwa minofu kumayamba atangophunzira ndipo tili ndi ATHLEAN-Rx2, yomwe ndi ATHLEAN X-LR8. Uku ndiye kuyamba kwathu pakukonzanso minofu.

Timapeza chakudya choyenera. Timapereka zolengedwa ngati Kreapolin m'thupi lanu zikafunika kwambiri, zomwe ndikuganiza kuti ndi zomwe zachitika nditangophunzira kumene. Ndipo zonsezo.

Makampani athu a amino acid ali pano. Mapuloteni athu a Whey ali pano. Zonsezi ndizofanana.

Zimangopangitsa kukhala kosavuta kwambiri ndikuganiza. Ndipo mwina chinthu chomwe chimanyalanyazidwa kwambiri ndikubwezeretsa minofu musanagone. Mukaganiza kuti mutha kugona ndikumakhala ndi nthawi zambiri komaliza kudya 6 koloko kapena 7 koloko ndikusowa mwayi wopeza thupi lanu chakudya chomwe chikufunika pomwe chikufunika kwambiri Ngati mukuchira komanso kukonza minofu kumafunikira kuchira, anyamata, kukonza, 90% ya izo zimachitika mukamagona.

Ndipamene minofu yanu imayambiranso. Ndipamene minofu yanu imakonzanso zomwe mwawononga ndipo mwachiyembekezo zabwino zomwe mudachita mukulimbitsa thupi koyambirira kwa tsikulo, ngati simupereka zakudya zomwe zikufunika, ndiye kuti mukusowa mwayi wabwino. Ndicho chimene ATHLEAN-Rx3.

Ndipo sindimagona usiku umodzi osayang'ana Rx3 ndikuwona zomwe ndikutenga. Ndichoncho. Tsopano, zitha kukhala zovuta kwa ena a inu, kapena mwina mudaziphimba zambiri nokha, koma zimandithandizira.

Ndipo ndiwo ndendende momwe ndikudutsira pang'onopang'ono ndikukuwuzani gawo lalikulu. Kusagwirizana. Chofunika koposa, ngati mukufuna kupindula ndi zowonjezerazo, khalani osasinthasintha.

Mavitamini awa omwe ndimayitanitsa pano, mavitamini awa, mtundu uwu, mtundu uwu adandidziwitsa agogo anga aakazi zaka 25 zapitazo ndipo ndakhala ndikulamula mtundu womwewo kwa zaka 25 ndipo ndimakonda momwe ndimamvera, ndikhozangomangapo kuti. Ndimakonda momwe ndimamvera. Ndikuganiza kuti ndimayang'ana momwe ndikufuna kuwonekera.

Ndimamva bwino tsiku lililonse. Chifukwa chake ndimangotenga. Ndipo ndimakhala wosasintha kwambiri.

Monga ndidanenera, kabati iyi pamwamba pano. Awa ndi ma backups kotero kuti ndikathawa ndimatha kukhala osasinthasintha. Ndikonzekera kukonzekera.

Pezani zowonjezera zanu pasadakhale. Ndipo onetsetsani kuti mukukhala nawo mosasunthika kuti muzitha kupeza zotsatira zanu ndikusungabe njira yanu yosinthira osati malo ochitira masewera olimbitsa thupi okha koma pano kukhitchini kumene mwapeza kuti nkhaniyi ndi yothandiza, yomwe ndikuyembekeza kuti ndiyiyesa yothandiza kachiwiri munapempha kwa nthawi yayitali ndemanga zathu ndi zala zanu zazikulu pansi mukuganiza bwanji? Lembani mipata. Kodi ndi chiyani china chomwe mungafune kutenga kuwonjezera pazomwe ndili nazo pano.

Ndiuzeni zomwe mukuganiza. Chifukwa chomwe mukulandira, mukuganiza kuti ndichifukwa chiyani zingakuthandizeni, ndipo ikhala nkhani yayikulu yomwe titha kuyambitsa pansipa. Koma padakali pano, ndikukhulupirira kuti mwapeza kuti izi ndizothandiza.

Zonsezi, Dr C's Mechan-X, ma Rx supplements, onse amapezeka ku ATHLEANX .COM. Ndizo zomwe ndikutenga.

Tionananso pano posachedwa.

Kodi minofu imafunikira zakudya ziti kuti zibwezeretse?

Ngakhale onsezakudyandizofunikira pakuchiritsa, vitamini C ndi zinc ndi superstars pantchito yawo yochiritsa. Vitamini C alizofunikakupanga protein yotchedwa collagen ndipo ndizofunikapokonza minyewa, mitsempha ndi kuchiritsa mabala aopaleshoni. Nov.

Kodi ndi vitamini uti wabwino kwa mitsempha ndi minofu?

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Kodi mumamanga bwanji minofu yofooka?

Ngakhale pulogalamu yochita masewera olimbitsa thupi - kuyenda mwachangu, kuthamanga, kusambira - kumatha kukulitsa mphamvu yanu, njira yokhayokulimbikitsa minofundi kudzera pakuphunzitsa mphamvu kapena 'kukana'kuchita masewera olimbitsa thupi(mwanjira ina, kunyamula zolemera). Ndipo konzekerani kugwira ntchito molimbika.

Kodi vitamini yofunika kwambiri ndi iti?

VitaminiB-12 - Ichi ndi chimodzi mwazinthu zamavitamini ofunikira kwambiri.

Chofunika kwambiri ndikukula kwa minofu?

Kupeza mapuloteni okwanira ndiyovutakuti mupezeminofu. Makamaka, kukupeza minofu, muyenera kudya mapuloteni ambiri kuposa momwe thupi lanu limagwera chifukwa cha chilengedwe (16). Pali zowonjezera zowonjezera zamapuloteni zomwe zilipo, koma zina mwakwambiriotchuka ndi whey, casein ndi mapuloteni a soya.16 juli. 2017 Nov.

Kodi ndimatenga mavitamini ati kuti ndiwononge mitsempha?

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Ndi chothandizira chiti chabwino kwambiri chomangitsira mphamvu?

7 Mphamvu Zowonjezera Zabwino. 1 1. Zowonjezera testosterone. TestoFierce ndiye # 1 pompano. Dinani apa kuti mugule tsopano / dinani apa kuti muwerenge ndemanga yanga yonse. Zikafika pomanga 2 2. Creatine. 3 3. Glutamine. 4 4. Beta alanine. 5 5. Whey mapuloteni. Zinthu zina

Kodi vitamini yabwino kwambiri pakukula kwa minofu ndi iti?

Vitamini B12 imathandizira kupanga maselo ofiira ndikusintha chakudya kukhala mphamvu. Zimathandizanso kuti ubongo ndi minofu zizilankhulana bwino, zomwe zimakhudza kukula kwa minofu ndi kulumikizana. Monga mchere wachitatu wochuluka kwambiri m'thupi, mkuwa umateteza mtima, mitsempha ndi mafupa.

Kodi pali mavitamini kapena zowonjezera mavitamini zomwe zimathandiza ndi mphamvu?

CoQ10 ndi michere yomwe maselo amthupi lanu amafunikira kuti apange mphamvu. Kukalamba, matenda ena ndi chithandizo cha statin zimalumikizidwa ndi ma CoQ10 ochepa, omwe amatha kukulitsa kutopa. Zowonjezera za CoQ10 zitha kuthandiza kukonza izi.

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