Kodi Mavitamini Ochepetsa Kunenepa Ndi Chiyani?

Kupeza mavitamini ndi minerals okwanira ndikofunikira kuti mukhale ndi thanzi labwino.

Mukatsatira zakudya zochepa zama calorie, zimapangitsa kuchepa kwa michere, kumathandizira kagayidwe kachakudya ndipo kumatha kuwonjezera kuwonda.

"Mapiritsi a vitamini ochepetsa thupi ndi chiyani", "zowonjezera zowonda", "mavitamini otani omwe amagwiritsidwa ntchito podya", "mavitamini ochepetsa thupi ndi chiyani" Mupeza mayankho a mafunso omwe amafunsidwa pafupipafupi monga:

Kodi Mavitamini ndi Mamineral Supplements Amathandizira Bwanji Kuchepetsa Kuwonda?

Zikuwoneka, pali equation yosavuta yochepetsera thupi - idyani zopatsa mphamvu zochepa ndikuwotcha zambiri. Koma m’thupi muli mazana a ma enzymes, zochita, ndi ma cell omwe amagwira ntchito mosalekeza kuti kagayidwe kake, kugaya chakudya, kuyamwa, kutulutsa, ndi ntchito zina zathupi zigwire ntchito. Kuphatikiza apo, ntchitozi zimathandizidwa ndi ma microelements - mavitamini ndi mchere palimodzi.

Mavitamini B2, B3, ndi C amafunikira kuti mafuta awonongeke, ndipo kagayidwe kake kamafunika mchere monga magnesium.

Chifukwa chake, pochita zinthu ngati cofactor kuzinthu zina za enzymatic m'thupi, mavitamini ndi mchere zimagwira ntchito yofunika kwambiri pakuchepetsa thupi.

Ngakhale kuti tikhoza kukwaniritsa zosowa zathu za vitamini ndi mchere kuchokera ku chakudya, kusowa kwa mavitamini ndi mchere kumatha kuchitika m'thupi chifukwa cha zochitika monga kuyesa kuchepetsa thupi poyang'ana gulu limodzi la chakudya kapena kupanga zakudya zochepa zama calorie. Pamenepa, ndi chilolezo cha dokotala, tingayesetse kukwaniritsa zosowa zathu za vitamini ndi mchere kudzera mu zowonjezera. 

Kuthandizira Kuwonda mavitamini

Vitamini B12

Vitamini B12 Zimathandizira kufulumizitsa kagayidwe kazakudya komanso zimathandizira kuchepetsa thupi. Kuphatikiza apo, thupi limafunikira vitamini B12 kuti lilimbikitse kugwira ntchito kwa mitsempha ndi magazi ndikupanga DNA.

Vitamini B12 imathandizanso momwe thupi limagwiritsira ntchito zopatsa mphamvu.

Imathandizira kupanga mphamvu pothandiza thupi kusandutsa chakudya kukhala mphamvu. Mphamvu zambiri zidzapereka thanzi labwino komanso chitetezo chowongolera kulemera ndi chilimbikitso.

Magwero achilengedwe a vitamini B12 ndi oyster, chiwindi cha ng'ombe, nkhanu, nkhanu, ng'ombe, mkaka wosakanizidwa, tchizi, ndi mazira.

Vitamini D

Vitamini DNdi imodzi mwamavitamini abwino kwambiri ochepetsa thupi. Vitamini imeneyi ndi yofunika kwambiri kuti mayamwidwe a calcium ndi kuti mafupa akhale olimba.

Kuphatikiza apo, kafukufuku wambiri wasonyeza kuti vitamini D imatha kuchepetsa thupi. 

Magwero a vitamini D ndi nsomba monga herring, sardines ndi tuna. Koma magwero abwino kwambiri ndi kuwala kwa dzuwa.

Vitamini D, pamodzi ndi kashiamu, akhoza kuwonjezera kuwonda kwa amayi. Zimathandizira kupanga leptin, yomwe imawonetsa ubongo.

Komabe, samalani mukamagwiritsa ntchito zowonjezera zowonjezera ndipo nthawi zonse muzipeza chilolezo cha dokotala. Chifukwa kugwiritsa ntchito molakwika komanso kugwiritsa ntchito mopitirira muyeso kungayambitse poizoni.

Omega 3 Fatty Acid

Kuchulukitsa kadyedwe ka nsomba pamene mukudya zakudya kudzakhala njira yofunikira pakutaya mafuta. Omega 3 mafuta acidKudya zakudya zokhala ndi michere yambiri kumathandizira kuwongolera ma cell a ubongo komanso kutsekeka kwa magazi.

Kolifulawa, shrimp, flaxseed, soya, salimoni, sardines, walnuts ndi Brussels zikumera ndi magwero abwino a omega 3 fatty acids.

Kolin

Kolin, Ndizofanana ndi Vitamini B ndipo zimathandizira kutsitsa mafuta mwachangu. Zimalepheretsanso kutsekeka kwa mafuta m'chiwindi.

Kolinkumathandiza mafuta metabolism; Choncho, n'kofunika kwambiri kuti kuwonda. Ngati mlingo wanu wa choline uli wotsika, mafuta amayamba kusungidwa m'chiwindi.

Kuti muchepetse thupi ndikupewa chiwindi chamafuta, muyenera kuwonjezera kudya kwanu kwa choline. Magwero abwino kwambiri a mcherewu ndi masamba a collard, ng'ombe, salimoni, cod, tuna, Turkey, nkhuku, mazira, ndi shrimp.

Amagwiritsidwanso ntchito kuonjezera mphamvu ndi kuthetsa kutopa panthawi yophunzitsidwa kwambiri kapena masewera. 

Ayodini

Kuti bwino kuonda ayodiniNdi amodzi mwa mchere wofunikira kwambiri chifukwa amathandizira mahomoni a chithokomiro komanso amatha kupanga metabolism yachangu komanso yathanzi.

Magwero abwino kwambiri a ayodini ndi awa: hMazira ophika kwambiri, tuna, nyemba, chifuwa cha Turkey, shrimp, mkaka, mbatata yophika, mchere wa iodized, cod, zouma zam'nyanja.

chromium

Kuphatikiza pa kuchepetsa ululu wa njala, chromium imathandizanso kupanga chakudya chamafuta. Kafukufuku wambiri akuwonetsa kuti chromium imathandizira kuchepetsa thupi mukamadya.

Mutha kupeza chromium yochulukirapo powonjezera kudya kwanu tsabola wakuda, letesi, tomato, nyemba zobiriwira, oats, balere ndi broccoli.

Vitamini C

Vitamini C Komanso ndi imodzi mwamavitamini abwino kwambiri ochepetsa thupi. Imathandizira thupi kusintha shuga kukhala mphamvu ndikuyimitsa kusunga kwake m'thupi.

Kuti muchepetse thupi mwachangu, muyenera kuwonjezera kudya kwa vitamini iyi.

Kudya zipatso za citrus monga manyumwa, kiwi, ndi malalanje kumatha kuthandizira pH yamkati, kulimbikitsa kagayidwe kachakudya ndi chitetezo chamthupi, kusunga mafupa athanzi ndikuchotsa poizoni.

Ngati simungathe kupeza vitamini C wokwanira kuchokera ku zakudya zachilengedwe, muyenera kumwa vitamini C wowonjezera.

Vitamini E

Vitamini imeneyi ndi yofunika kuti thupi likhale lathanzi. Vitamini E, amakulolani kuti mukhale ndi mphamvu zambiri kuchokera ku pulogalamu yanu yolimbitsa thupi.

Sizimangochiritsa minofu yanu komanso zimakuthandizani kuti mukhale ndi mphamvu zambiri. 

Zakudya zonse za vitamini E ndi zakudya monga mafuta a azitona, mtedza, njere za mpendadzuwa, mapeyala, nyongolosi ya tirigu, ndi sipinachi.

kashiamu

Omwe ali ndi vegan kapena lactose osalolera kapena sakonda mkaka amakhala ndi mwayi kusowa kwa calcium akhoza kukhala ndi moyo.

Calcium ndiyofunikira pakukula ndi kulimba kwa mafupa. Ndiwofunikanso kwambiri pothandizira kuchepetsa thupi.

Kashiamu yochulukirapo ikalumikizidwa ku maselo amafuta, zambiri zimagwiritsidwa ntchito kuwotcha mafuta kuti apange mphamvu. Kuphatikiza apo, calcium yokwanira m'thupi imathandiza kuti munthu amve bwino kwa nthawi yayitali.

Mavitamini a B

Mavitamini a B ndi ofunikira kwambiri pakuchepetsa thupi. Mavitamini B1, B2, B3, B5, B6, B9, B7 ndi B12 amathandizira kagayidwe kazakudya, mafuta ndi mapuloteni.

Mavitamini a B amaphatikiza mazira, nyama, mkaka, nthochi, mphodza, nyemba, ndi zina. Mutha kuzipeza kuchokera ku zakudya monga Chifukwa chake, odyetsera zamasamba ndi omwe amadya masamba amayenera kumwa mavitamini a B kuti apeze mavitaminiwa moyenera.

mankhwala enaake a

mankhwala enaake aimagwira ntchito ngati cofactor yopitilira 300 zochita za enzymatic m'thupi. Kuwonjezera pa kukhala nawo mwachindunji kutayika kwa mafuta poyambitsa kagayidwe kake, kumathandizanso kulimbitsa mafupa, kuyendetsa shuga wa magazi ndi kuthamanga kwa magazi, komanso kusintha ubongo.

Zakudya zachilengedwe za magnesium ndi mtedza, masamba obiriwira obiriwira komanso nyemba. 

chitsulo

chitsuloNdi mchere wofunikira pakuwonda. Kuperewera kwake sikungoyambitsa kuchepa kwa magazi m'thupi, komanso kumachepetsa kaphatikizidwe ka hemoglobin.

Hemoglobin imathandiza kunyamula mpweya kuchokera m'mapapo kupita ku maselo onse a thupi. Maselo akapanda mpweya, ntchito zonse zimasokonekera ndipo nthawi zonse mumatopa komanso mwaulesi.

Zakudya zokhala ndi iron; ndi magwero a nyama ndi ndiwo zamasamba, monga nyama, nsomba, nkhuku, nyemba, ndi ndiwo zamasamba. M'pofunikanso kutenga vitamini C, phytates ndi kashiamu kuonetsetsa mayamwidwe bwino chitsulo. 

nthaka

nthakaNdi mchere wofunikira womwe umathandiza kuchiritsa mabala, kupanga mapuloteni, kumathandiza kulimbikitsa chimbudzi ndi kuwonjezera chitetezo cha mthupi.

Chifukwa ndi mchere wofunikira, muyenera kuupeza kuchokera ku zakudya monga nkhuku, nyama yofiira, mbewu zonse, oyster.

Ngati sichoncho, pangakhale kofunikira kugwiritsa ntchito zinc zowonjezera kuti thupi lizigwira ntchito bwino ndikuchepetsa thupi mwachangu komanso mosatekeseka.

Kutenga mavitamini ndi mineral supplements sikumangothandiza kuchepetsa thupi, komanso kumakuthandizani kuti mukhale otanganidwa komanso kuti mukhale ndi moyo wabwino.

Lamulo lofunikira apa ndikupeza mavitamini ndi mchere wofunikira makamaka kuchokera kuzinthu zachilengedwe, zomwe ndi zakudya. Ngati simungakwanitse kugula zakudya, mutha kugwiritsa ntchito mavitamini ndi mineral supplements motsogozedwa ndi dokotala.