IiVithamini zeemisipha: ziphi ezingcono? Ukuqiniswa, ukuqinisa nokubuyisela imisipha

Umdlali ofanelekileyo akafunekanga kuphela ukuchitha ixesha elide kwi-gym ukuze agcine isimo esihle kakhulu. Ukongezelela, kubalulekile ukutya ngokufanelekileyo. Ukutya okupheleleyo ngokubambisana nemithwalo yemvelo kunomthelela ekumisweni kweenkqubo ezininzi, kuquka ukulahlekelwa kwesisindo kunye nokuzuza ubunzima.

Nangona zonke iingxabano zeengcali ngokutya okunempilo, ngokutya umntu akafumani umlinganiselo ofanelekileyo wezinto kunye nezondlo. Namhlanje siza kuthetha malunga neyiphi imivithamini yezihlunu ezifunekayo kwindawo yokuqala.

Diet Special

Ngenxa yintoni ukukhula kweethambo zomzimba? Sivame ukucinga ukuba oku kufuneke kuphela kwimizamo yomzimba. Enyanisweni, xa umthwalo ukwanda, uxinzelelo lwamava ubuhlungu, kwaye iimbumba ziyaqhawula. I-microtrauma eyiphumela ibuyiselwa yiprotheni, engena emzimbeni ngokutya. Kwaye kunye ne-protein efanelekileyo yokutywala, iimvithamini zeemisipha ziyadingeka. Ngenxa yoko, namhlanje sinqume ukuthetha ngokucacileyo malunga neyiphi na eyona nto ibaluleke kakhulu kwaye ibalulekile ukwenzela ukufumana imfucumfucu.

Abaqeqeshwe abaqeqeshiweyo bezempilo bayavuma ngokupheleleyo ukuba ukuze bahlangabezane neemfuno zemihla ngemihla phantsi kwemithwalo enamandla, iivithamini ze-muscle kufuneka zithathwe ngendlela yezakhiwo ezizodwa ezicwangcisiweyo. Ngaphandle koko, ukuphumelela koqeqesho kuya kuncipha ngokukhawuleza njengoko ukukhathala kuqokelela. Masihlalutye amaqela aphezulu kunye neempawu zesicelo sabo.

Iimpawu zokufumana

Nangona kubonakala kungenakubungozi, iivithamini ezinamafutha zinokulimaza umzimba, ingakumbi ukuba zithe zazininzi kakhulu. Ngoko ke, ngaphandle kokusetyenziswa komntu, akukhuthazwa ukuba asebenzise. Kwaye ukuze ufumane inzuzo enkulu kwi-admission, kufuneka ube nolwazi oluthile. Akunangqiqo ukuba uqhelane nale ndlela elandelayo:

• Amavithamini asunamanzi ayenzileyo kunye no-C. Kanye emva kokugonywa, baxakeka ngoko nangoko, kwaye izibonelelo ezingabonakaliyo zisuswa. Ngako oko, nokuba izinto zokwenziwa kweli qela zingasongeli ukudlula. Kodwa ukusetyenziswa kwezi zinto kubaluleke kakhulu, ngoko imithombo yamavithamini ekudleni kufuneka ibe luninzi imihla ngemihla.
• Iivithamini ezinomsoco. Ubunqabileyo babo kukuba bangakwazi ukuqokelela. Ngakolunye uhlangothi - oku kudibanisa kakhulu, kuba indawo yokugcina indawo ingadluliselwa ixesha elide. Ngakolunye uhlangothi, kukho umngcipheko wokugqithisa.

Makhe sijonge ngokubhekisele kuzo zonke iivithamini eziyimfuneko kwiimisipha.

Vitamin A

Njengoko i-alfabhethi iqala ngale ncwadi, sifuna nokuqala uluhlu lwethu kunye ne-retinol. Kwaye kunjalo, kuba iivithamini A ne-E zizinto ezibalulekileyo zokukhula. Kwaye izicubu zethu zinyama zithobela imithetho efana nayo yonke into.

Umsebenzi oyintloko we-vitamin A kukusetyenziswa kweprotheni. Kodwa akukho konke. Ukuba kukho inani elaneleyo le nxalenye ekudleni, ukuveliswa kwe-glycogen kukhawuleza. Njengoko uyazi, oku kungumthombo wamandla umzimba ochitha ngexesha lokusebenza ngokusemgangathweni.

Abadlali bamaVithamini A kunye no-E kufuneka badliwe ngobungakanani obukhulu, njengoko umsebenzi owenziwe ngokomzimba ukonakalisa kakhulu ukufana kwawo. Ingakumbi ixhala nge-retinol. Uninzi lwe-vitamin A engena emzimbeni lucatshulwa. Kubalulekile ukwazi ukuba kukho imithombo yemvelo, eyona mininzi. Ubisi kunye netamatato, intlanzi kunye ne-melon, kwakunye nawo onke amayeza.

Umthombo wobutsha kunye nomsebenzi

Ukuthetha malunga namavithamini ukwakha imisipha, awukwazi ukulibala malunga ne-tocopherol. I-Vitamin E yinto ebalulekileyo yobuhle kunye nomsebenzi. Ngaphandle kwayo awuyi kufumana inani elifunekayo lamandla. Ukuba unquma ukwenza isisipha ngexesha elikhawulezayo, ngoko awukwazi ukwenza ngaphandle kwalo. Nguye tocopherol olawula umsebenzi we-muscle. Ngaphezu koko, ngumthombo wamandla namandla, ngoko kuyimfuneko kubadlali. Olunye umsebenzi obalulekileyo kukukhuselwa kweembrane zeseli, ezonakaliswe ngexesha loqeqesho olude. Kule nto kuya kuxhomekeka ekukhuleni kwemisipha. Nangona kunjalo, ukuthembela kuphela kwiivithamini akukufanelekanga, uya kuba nomsebenzi onzima kunye nexesha elide kwiqela ngalinye leemisipha.

Imithombo ephambili ye-vitamin E i-oyile yemifuno. Kubalulekile ukutya kuphela umkhiqizo ongenakwenziwa owenziwe ngophando olubandayo. Ukongezelela, kufuneka ucebise ukutya kwakho kunye namanandi kunye nama-alimondi, ukutya okusanhlamvu kunye ne-avocados, kwakunye nemifuno enamagqabi.

Isipho esivela elangeni

Ehlobo, i-vitamin D iveliswa emzimbeni wethu ngokwawo phantsi kwefuthe le-ultraviolet. Umsebenzi walo oyintloko kwinkqubo yokukhula kwemisipha yinto eqhelekileyo yokutyunjwa kwe-phosphorus kunye ne-calcium. Kungenxa yezi zinto ezenza izicatshulwa zomzimba zenzeke. Ubukhulu babo buxhomekeke kubude bexesha lokuqeqeshwa kwamandla.

Ngaphandle kwesisombululo esaneleyo sevithamini D, ukukhula kobunzima bomzimba buncitshiswa kakhulu. Ukongezelela, ubunzima obunzima bokuthi umzimba uvalele ekuzivocavoca ukwandisa kakhulu umngcipheko wokulimala. Ii-Vitamins ukuqinisa imisipha ikhuthaza ukukhula kunye nokuphucula kwangaphambili, kwaye i-calcium iyomeleza izicubu zethambo ezithatha ezi zihlunu. Ngamanye amagama, ukwenzela ukumelana nemithwalo ekhulayo imizimba idinga i-calcium engaphezulu, ukugqithiswa kwayo kusebenze ngakumbi ngokuhambelana ne-vitamin D.

Ukufumana ngokupheleleyo i-vitamin D, kufuneka udle iintlanzi ezinamanqatha, isibindi, amaqanda nama-mushroom. Kwaye kwiintsuku zelanga kubaluleke kakhulu ukuba kube ngaphandle.

IiVithamini zeqela B

Ukuqwalasela iivithamini zokufumana imisipha, kufuneka uhlawule ngokukhethekileyo kweli qela elincinciweyo yamanzi. IiVithamini B zinempembelelo enhle kuzo zonke iinkqubo zokuxilisa, kuquka ukukhula kwemisipha. Le yinto ebalulekileyo yokwenziwa kweprotheni kunye nokwakha izicubu zomzimba. Abaqeqeshi bobuGcisa babumbene ngoluvo lokuba ezi zivithamini ezingcono kwiimisipha. Bandakanyeka ekuphuhliseni amandla, ukwandisa imisipha ye-muscle, ukuhlambalaza ubunzima beentambo zomzimba kunye nokunceda ekwakheni ubunzima besisu.

Vitamin C

Sigqiba ukuqulunqa iivithamini ezifunekayo kwiimisipha. Kwaye uluhlu lwezinto ezincedo kakhulu luqhelekileyo kwi-ascorbic acid. Unempembelelo emininzi emzimbeni kwaye ithatha inxaxheba ngokuthe ngqo kwinkqubo yokwakha isistim. Siyabulela ku-vitamin C ukuba iprotheni ifakwe emzimbeni. Kodwa akukho konke. I-ascorbic acid ibandakanya ekwakheni i-collagen, eyomeleza izicubu ezixhamlayo kunye nokubuyisela amanxeba aphethwe yimithwalo enzima. Iqukethe iivithamini C phantse yonke imifuno neziqhamo.

Ukukhetha ukhetho olufanelekileyo

IiVithamini, eziyimfuneko kwiimisipha, kufuneka zifake umzimba wethu imihla ngemihla kunye nokutya okuphambili. Nangona kunjalo, phantsi kwemithwalo eyingozi, ukutya okuqhelekileyo akwanele. Ngoko ke, kufuneka uncedise ukutya kwakho kunye neengxaki ezikhethekileyo. Kwaye okokuqala kwiqela likulungiselela izincinci. Kwiindawo zezemidlalo ungasoloko ufumana abavuseleli bokuvelisa i-testosterone, okanye i-ZMA. Ziquka i-zinc, i-magnesium kunye ne-vithamini B kodwa ixabiso lawo aliphezulu.

Ngaphandle koko, ungakhetha "iZinctal" (zinc sulfate). Elinye ipilisi linika umzimba 45 mg we-zinc elemental. Kwaye zonke ezinye izakhi ze-ZMA ziyafumaneka kwiindawo eziqhelekileyo ze-vitamin-mineral complexes.

Umdlalo wesondlo ngexabiso elixabiso

Kwiivenkile ezizodwa, yonke into iyabiza kakhulu. Ngoko funda ukhethe amavithamini kwiimisipha kwikhemisi. Kwaye i-optimal ye-complexes zanamuhla "Elevit Pronatal". Ewe, ngabafazi abasetyhini. Yingakho ukwakhiwa kwamanzi amaninzi kunye nama-microelements, ngoko kuyimfuneko yokukhula. "Elevit Pronatal" iqulethe kubaluleke kakhulu ekukhuleni nasekuphuhlisweni kwe-muscle macro ne-microelements, njenge-pyridoxine hydrochloride, ascorbic acid, i-vitamin D, i-calcium kunye ne-magnesium, isinyithi kunye ne-zinc. Abadlali abanomdla ophezulu bangathatha amacwecwe amabini ngosuku.

Ukulungiselelwa kwendalo yonke "iVrumgram"

Njengomthetho, izakhiwo ezikhethiweyo ze-pharmacy zithandile abagijimi, kuba zijoliswe kubantu abanezenzo eziqhelekileyo zomzimba. Uluhlu olumnandi luyinto engabizi kunye ne-"Vitrum". Iqukethe zonke iivithamini eziyimfuneko ekukhuleni kwemisipha, kwakunye neqoqo elimangalisayo lamaminerali. Umzimba kunye neepilisi enye ufumana i-calcium kunye ne-magnesium, i-potassium kunye nentsimbi, ithusi kunye ne-zinc, i-chrome kunye ne-manganese, i-tin kunye ne-nickel, i-silicon ne-vanadium, i-phosphorus kunye ne-molybdenum, i-selenium kunye ne-iodine. Impendulo yodwa yolu bunzima ngumxholo ongenamandla wesinyithi. Abadlali abacebisayo bayacetyiswa ukuba basebenzise ngokukhawuleza amaphilisi amabini ngosuku, ngesidlo sasemini nakudla.

Eminye kwimarike yangoku

Ukuba ezi zintlanzi zingasentla zithengiswa kwii-pharmacy ezikufutshane, okanye awunayo imali eyaneleyo yokwamkela rhoqo, ngoko unokukhetha okuqhelekileyo nokuthandwayo. Lo ngu-Russian "Complivit". Akukho mgangatho omubi kunye neCzech drug Duovit. Nangona kunjalo, yayingathandwa kakhulu kubadlali kuba iipilisi zinkulu kakhulu, kwaye kufuneka zithathwe kanye kanye.

Endaweni yokugqiba

Ukuba ukhetha indlela yomdlali onguchwepheshe, ngoko umbuzo wesondlo uya kuba nzima kakhulu. Kuphela ukutya okunokulinganisela unokufikelela kwiindawo eziphakamileyo. Kule meko, akuyimfuneko ukuthenga izakhiwo ezininzi kwiinkonzo ezizodwa. Kwanele ukugcina imenyu eyahlukileyo, kwaye uthabathe i-vitamin and mineral complexes. Kwaye ngexesha lakho lokuzikhethela, bhalisela kwicandelo lezemidlalo uze uqale ukusebenza emzimbeni wakho. Kungekudala uza kufumana iziphumo zokuqala. Ziya kuba ziphakamileyo xa inkqubo iphuhliswa ngumqeqeshi oqeqeshiweyo oya kukwazi ukuvavanya ngokwaneleyo amandla omzimba wakho kwaye uncede ukwandisa umthwalo ngokuthe ngcembe, ngaphandle kokucinezeleka okungadingekile.