Vitamin B nyob rau hauv bodybuilding: ntau npaum, yuav ua li cas coj

Raws li ib tug txoj cai, sporstmen bodybuilding them ib tug ntau ntawm sai sai rau lawv noj cov zaub mov, uas plays ib tug luag hauj lwm nyob rau hauv kev tsim kho ntawm lub nyem lub cev. Txawm li cas los, ib co lawv tsis nco qab txog cov vitamins, uas nyob rau hauv lub sij hawm ntawm lub dag lub zog kev kawm yog qhov tseem ceeb rau lub cev. Niaj hnub no, muaj ntau ntau ntawm tshuaj uas yuav tsum tau tam sim no nyob rau hauv cov khoom noj ntawm ncaws pob, ib tug uas yog ib tug B vitamin, nyob rau hauv Bodybuilding nws muaj ib tug tshwj xeeb lub luag hauj lwm.

Thaum lub sij hawm hnyav kev kawm rau cov lub cev yog tshwj xeeb yog cov yuav tsum tau txhawb nrog rau kev siv cov as-ham. Siv ib tug ntau ntawm lub zog thiab tseem ceeb heev cov kev pab, lub cev yuav lam tau lam ua thiab tsis muaj zog, ces nws yog ib qho tseem ceeb rau sau lub reserves siv rau khoom noj khoom haus xwb, tiam sis tag nrho cov tsim nyog vitamins thiab minerals.

Yuav ua li cas yog cov B vitamins nyob rau hauv bodybuilding

Tag nrho cov pab pawg neeg ntawm cov vitamins B, raws li ib tug txoj cai, xws "B-complex", thiab nws muaj xws li 8 vitamins yog dej-soluble thiab tsis noog nyob rau hauv lub cev. Mov ntawm cov vitamins yuav tsum muab lossi Iwj los ntawm sab nraum, no muaj xws li:

1. B1 - thiamine.
2. B2 - riboflavin.
3. B3 - niacin.
4. B5 - pantothenic acid.
5. B6 - pyridoxine.
6. B7 - biotin.
7. B9 - folic acid.
8. B12 Cyanocobalamin.

Vitamin bodybuilding yog ib qho tseem ceeb vim tag nrho cov tshuaj nws yog feem ntau tsim nyog rau cov leeg loj.

Tso cai ntawm cov vitamins B

• Vitamins no pab pawg neeg pab zus tau tej cov zog nyob rau hauv lub cev.
• Pab rau cov nqaij ntshiv mus ua hauj lwm.
• Yuav tsum tau rau zoo assimilation ntawm cov nqaijrog, Sibhawm, carbohydrates.
• Txhawb roj burning.
• Pab hlwb loj hlob thiab sib faib.
• Pab mus rau lub strengthening tiv thaiv.
• Puas Pab Tau lub cev tau hauj lwm ntawm lub hauv paus poob siab system.
• Pab rau kev tsuas xyaus ntawm tus kab mob nrog cov as-ham.
• Ua si ib lub luag hauj lwm nyob rau hauv ua lub metabolic tus nqi.
• Muaj ib tug zoo feem nyob rau hauv cov kev kho mob ntawm daim tawv nqaij.
• Pab los mus tshem tawm cov ua ntawm kev nyuaj siab thiab mob plawv.

Tej yam tshwm sim ntawm vitamin tsis muaj peev xwm

Kab mob shortage ntawm ib tug pab neeg sawv cev thiab lwm yam teeb yuav tsum tau mus them nyiaj rau nws tsis zoo. Yog hais tias muaj yog ib tug tsis muaj vitamin B, nws muaj peev xwm tom qab tau noj qab haus huv tej teeb meem.

Yog hais tias lub cev yog tsis txaus:

• vitamin B1 - tshwm sim beriberi, poob phaus, siab tsis ruaj tsis khov xeev, edema, mob arrhythmias;
• B2 - muaj rhiab heev rau tshav ntuj, tawg daim di ncauj, o ntawm tus nplaig;
• B3 - kev kawm ntawv pellagra, raws li ib tug tsim nyog tau - sleeplessness, tsis muaj zog, aggression;
• Vitamin B5 - lub tsos ntawm pob txuv thiab daim tawv nqaij tingling;
• B6 - ntshav liab tsawg, kev nyuaj siab, ntshav siab, dermatitis;
• Q7 - tshwm sim lus txoj kev loj hlob thiab lub paj hlwb kev ntshawv siab;
• B9 - tshwm sim makrotsertarnoy anemia, txhawb theem ntawm homocysteine;
• B12 - lub rov tshwm sim ntawm lub cim xeeb xyaum, makrotsertarnaya anemia.

ntau npaum

Vitamin B nyob rau hauv bodybuilding, raws li zoo raws li tej lwm yam khoom, cov kev ua si kev noj haus, nws yog tsim nyog los noj nyob rau hauv lub tsim nyog txhua txhua hnub noj tshuaj npaum cas.

• B1 - 1.5 mg.
• B2 - 1.8 mg.
• B3 - 15-20 mg.
• B5 - 5 mg.
• B6 - 2-2.5 mg.
• B7 - 50 micrograms.
• B9 - 400 micrograms.
• B12 - 2-3 mg.

Hais txog qhov kev nce ua si nyob rau hauv kev kawm rau cov tshuaj yuav tau nce ob peb lub sij hawm. Tab sis yog yeej ib txwm paub nrog cov lus qhia rau kev siv ntawm txhua tus neeg tshuaj.

vitamin B1

Thiamine los yog B1, yog qhov tseem ceeb rau cov zoo dua haum los ntawm lub cev ntawm carbohydrates. Yog li ntawd, vitamin B1 nyob rau hauv bodybuilding yog heev nrov, vim hais tias nws yog nyob rau cov nuj nqis ntawm carbohydrate zaub mov ua lub zog rau lub dag lub zog kev kawm.

Yog hais tias qhov no tshuaj nyob rau hauv lub cev yog tsis txaus, ces tus carbohydrates thiab proteins thiab tsis zoo absorbed vim hais tias cov yuav tsum tau 2 g carbohydrate assimilation rau 1 g ntawm protein.

Thiamine yog pom nyob rau hauv cereals, khob cij, cov nqaij, mov, poov xab, pob kws thiab ceev.

Nrog ib shortage ntawm no vitamin rau hauv lub cev carbohydrates raug tawg cia tsis nyob rau hauv tag nrho, thiab cov seem tso raws li rog. Yog li ntawd, ncaws pob uas ua tau ntawm lub cev ntawm lub nyem, nws yog tsim nyog los them tshwj xeeb mloog mus rau lub txais tos B1.

riboflavin

Riboflavin txhawb rau protein metabolism hauv lub cev, thiab qhov no yog ib qho tseem ceeb heev taw tes thaum lub dag lub zog kev cob qhia, vim hais tias cov kev ua si nawv yuav tsum tau ntau noj ntawm vitamin B2. Yog hais tias koj tsis muab ib tug ntxiv kom tsawg ntawm riboflavin, mob loj yuav tshwm sim heev maj mam.

B2 yuav npaj los ntawm grain, mis nyuj, cov nqaij, qe, cheese, taum mog, buckwheat, nplooj siab.

vitamin B3

Niacin, los yog nicotinic acid, ua zog los ntawm cov zaub mov, uas yuav pab tau nqa tawm intensive kev cob qhia. Tsis yooj yim rau twv hais tias tsis muaj txaus B3, thiab, ntsig txog, thiab lub zog mus hais lus ntawm cov workouts thiab mob loj tshwm sim.

Niacin yog tam sim no nyob rau hauv cov nqaij, mis nyuj, qe, ntses, legumes, qos yaj ywm.

vitamin B5

Pantothenic acid kuj txhawb zus tau tej cov zog los ntawm cov zaub mov thiab tsim ntawm roj uas txhaws taus.

B5 yuav tsum npaj kom txhij los ntawm cov nqaij, legumes, tag nrho cereal nplej.

vitamin B6

Raws li tau hais tias, yuav tsis ua ib ke tsis bodybuilding vitamins, vitamin B6 yog tseem ceeb tshaj plaws nyob rau hauv lub tsev. Protein - ib lub tsev ntaub rau cov nqaij ntshiv, thiab pyridoxine pab ua ke nws.

B6 muaj nyob rau hauv nruab nrog cev nqaij, mov, ntses, soya taum, butter, txiv tsawb.

Zoo li B1, plays ib qho tseem ceeb luag hauj lwm ntawm vitamin B6 nyob rau hauv bodybuilding, yuav ua li cas rau nws, yuav muaj nyob rau hauv cov lus qhia mus rau yeeb tshuaj.

Pyridoxine ua insulin thiab lwm yam tseem ceeb enzymes nyob rau hauv lub cev. Thaum lub zog kawm ncaws pob nyob rau hauv particular xav tau ntawm no vitamin raws li nws tsub kom muaj lub zog thiab yuav pab npaj yuav sawv kev rog.

vitamin B7

Biotin synthesizes fatty acids thiab yog muab kev koom tes nyob rau hauv tau txais lub cev muaj zog. Yog hais tias vitamin B7 yog tsis txaus, tsis qab zib uptake yuav tshwm sim.

B7 muaj nyob rau hauv lub nkaub, Brewer lub poov xab, nceb, taum, zaub paj.

vitamin B9

Folic acid yog muab kev koom tes nyob rau hauv cell division thiab tsim los ntawm nucleic acids.

B9 yog pom nyob rau hauv daim siab, zaub ntsuab, cov mis nyuj, qe.

cyanocobalamin

Cyanocobalamin los yog vitamin B12 nyob rau hauv bodybuilding txhawb cov txheej txheem ntawm cov protein metabolism hauv lub cev synthesizes amino acids, activates lub zog pauv. Ib qho tseem ceeb muaj nuj nqi ntawm B12 yog kom muaj qhov tseem ceeb heev functions ntawm poob siab system uas tswj cov leeg.

Muaj nyob rau hauv lub siab, nqaij, mis nyuj, ntses, qe.

Vitamin B12 yog zoo tshaj plaws rau ncaws pob. Cyanocobalamin pab hlawv roj thiab thiaj li yog tsuas indispensable rau tsim nqaij txhais. Ib qho tseem ceeb muaj nuj nqi ntawm no substance yog los tom qab lub cev hnyav txoj kev kawm.

B12, nrog rau B1 thiab B6 yog muab kev koom tes nyob rau hauv lub sib haum ntawm taw, muab lub hlwb nrog rau oxygen, txo cov nqaij fibers. Cyanocobalamin yog tshwj xeeb tshaj yog ib qho tseem ceeb rau ncaws pob uas ua raws li vegetarianism, raws li nws yog tam sim no xwb nyob rau hauv cov tsiaj cov khoom.

Nws yuav tsum noj ntawm ncauj los yog txhaj vitamin B12, bodybuilding ntau npaum yuav ua tau ntau tshaj li qhia rau cov tshuaj ntim.

Muaj kuj yog ib tug vitamin zoo li tshuaj ntawm pab pawg neeg B, no muaj xws li:

• B4 - choline, pab txoj kev nco thiab kho cov theem ntawm cov kua dej los.
• B8 - inositol, normalizes pw tsaug zog, thiaj li tsub zuj zuj ntawm rog nyob rau hauv lub siab.
• B10 - P-aminobenzoic acid, yog muab kev koom tes nyob rau hauv protein digestion.

Nws kuj tau pom los ntawm kev tshawb fawb hais tias cov ntsiab yog tsis yog txhua txhua yam rau cov vitamins, thiab vitamins zoo li tshuaj yeeb dej caw, tab sis lawv siv kuj muaj ib tug nyhuv lig rau hauv lub cev.

Vitamin B nyob rau hauv Bodybuilding tseem ceeb heev tsis tau tsuas yog los mus tsim ib lub cev zoo nkauj, tab sis kuj rau kev kho mob. Nws yuav tsum tau to taub hais tias vitamins tsis tsim los ntawm lub cev, peb yuav tsum tuaj tsuas yog los ntawm sab nraum. Ua li no, koj yuav tau noj cov khoom noj uas muaj tag nrho cov qhov tseem ceeb minerals thiab B-complex, los yog yuav nyob rau hauv khw muag tshuaj los yog khw muag khoom noj cov kev ua si kev noj haus tshwj xeeb vitamin complexes.

Cov kev ua si - nws tsis yog tsuas yog lwm kev zoo nkauj, tab sis kuj nrog noj qab haus huv, li ntawd, nws yog nrog zoo saib xyuas mus rau txoj kev no qhov teeb meem.