Vitamins thiab minerals tuaj yeem pab txo qhov hnyav. Lub cev yuag tsis yog tsuas yog ntxim nyiam xwb, tab sis kuj tso cai rau koj noj qab nyob zoo rau ntau xyoo. Thaum xaiv cov vitamins kom poob phaus, koj yuav tsum paub tias cov twg yuav pab tiv thaiv kev rog thiab rog dhau.
Vim li cas cov vitamins tseem ceeb rau kev poob phaus?
Muaj cov vitamins uas tuaj yeem cuam tshuam ncaj qha rau kev poob phaus. Tab sis, pib noj zaub mov kom poob phaus, ua ntej ntawm tag nrho cov, koj yuav tsum nco ntsoov cov hauv paus ntsiab lus ntawm kev noj haus zoo. Siv tsuas yog cov ntxhia thiab vitamin ntxiv rau kev poob phaus yuav tiv thaiv koj los ntawm kev poob phaus ntxiv.
Ua ntej tshaj plaws, koj yuav tsum nco ntsoov tias txhua yam khoom noj yuav tsum tau ua nrog kev tawm dag zog tsis tu ncua, uas yuav ua rau koj hlawv calories ntxiv, ua kom koj cov metabolism sai thiab cuam tshuam rau koj tus mob thiab lub siab. Nws yog ib qho tseem ceeb kom noj cov kua dej kom raug. Nws raug nquahu kom haus li ob litres ib hnub twg, zoo dua dej ntshiab. Kev haus dej tsis tu ncua yuav pab tswj tauUa kom lub cev dej kom zoo, txo kev tshaib plab thiab txhim kho txoj hnyuv motility.
Txhawm rau tiv thaiv cov vitamin thiab lwm yam khoom noj tsis txaus, kev noj zaub mov ntev tshaj li ob lub lis piam yuav tsum muab tsawg kawg 1200 kcal rau cov poj niam thiab 1500 kcal rau txiv neej. Ib txwm sim ua kom muaj ntau hom kev noj haus, uas yuav muab cov khoom noj tsim nyog rau lub cev. Lwm qhov tseem ceeb ntawm kev noj zaub mov yog kom muaj cov protein kom raug, uas yuav tsum muaj li ntawm 0.8-1.5 g / kg ntawm lub cev hnyav.
Nws tseem yuav tsum noj tsis tu ncua, tsis txhob noj hmo thiab tsis txhob noj zaub mov loj thaum tav su. Thaum txo cov phaus ntxiv, koj yuav tsum noj ntau cov fiber ntau, uas ua rau muaj kev xav ntawm satiety thiab tswj cov kev ua haujlwm ntawm cov hnyuv. Dietary fiber ntxiv normalizes ntshav cov piam thaj, yog li koj tsis hnov dua li kev tshaib kev nqhis cuam tshuam nrog kev tso tawm theem nrab ntawm insulin rau hauv cov ntshav thaum noj mov.
YVitamins los ntawm pab pawg B
Pab pawg B ntawm cov vitamins suav nrog ntau lub tebchaw uas muaj cov qauv zoo sib xws thiab cuam tshuam rau cov metabolism. Lawv koom nrog feem ntau cov txheej txheem biochemical hauv lub cev. Lawv qhov tsis txaus yog feem ntau cuam tshuam nrog kev ua haujlwm tsis zoo ntawm lub paj hlwb thiab hematopoietic thiab kab mob ntawm daim tawv nqaij.
Cov tshuaj los ntawm pab pawg ntawm cov vitamins B kom ntseeg tau tias siv lub zog los ntawm cov hlwb ntawm lub cev. Nrog kev noj qab haus huv ntawm cov calories uas muab los ntawm cov zaub mov, lub cev tsis uaraug rau lub deposition ntawm lub zog reserves nyob rau hauv daim ntawv ntawm cov rog tsis tsim nyog. Qee cov vitamins B yog lub luag haujlwm rau kev tsim cov thyroid hormones.
Lawv qhov tsis txaus tuaj yeem ua rau txo qis hauv metabolic. Nws, nyob rau hauv lem, pab txhawb kom nce lub cev hnyav vim lub deposition ntawm adipose ntaub so ntswg los ntawm lub cev tsis siv zog.
Iodine thiab poob phaus
iodine yog micronutrients pom muaj nyob hauv cov khoom lag luam marine. Hauv tib neeg lub cev, 80% ntawm iodine tau sau rau hauv cov thyroid caj pas. Nws yog siv los tsim cov tshuaj hormones uas ua lub luag haujlwm tseem ceeb hauv kev tswj cov metabolism thiab cov txheej txheem ntawm thermogenesis.
Iodine deficiency ua rau cov thyroid ua haujlwm tsis zoo cuam tshuam nrog cov tsos mob ntawm hypothyroidism. Cov xwm txheej no cuam tshuam nrog kev txo qis ntawm cov txheej txheem biochemical hauv paus, uas ua rau muaj cov ntaub so ntswg adipose hauv lub cev. Hauv qhov sib piv, lub xeev ntawm hyperthyroidism feem ntau ua rau poob phaus vim muaj cov metabolism hauv nrawm. Kev noj zaub mov kom txaus ntawm iodine yog pom zoo thaum siv cov zaub mov poob phaus.
Nws nce cov txheej txheem ntawm thermogenesis, thaum lub sijhawm lub cev siv ntau lub zog los ntawm cov zaub mov, thiab tseem ua kom cov metabolism sai thiab ua kom yooj yim tshem tawm cov phaus ntxiv. Qhov loj tshaj plaws ntawm iodine muaj nyob rau hauv cov ntses marine, nqaij nruab deg thiab algae.
Chromium thiab poob phaus
Ntau qhov kev tshawb fawb tau lees paub qhov txiaj ntsig zoo ntawm chromium ntawm cov txheej txheem ntawm kev poob phaus. Nws muaj kev tsim txiaj raumetabolic tus nqi, stimulating insulin secretion thiab nce rhiab heev ntawm receptors. Raws li kev ua haujlwm zoo ntawm cov tshuaj insulin, cov piam thaj hloov los ntawm cov ntshav mus rau cov hlwb, ua rau lawv lub zog ua haujlwm ntxiv.
Chromium kuj txo qis cov roj cholesterol, thiab nce cov tshuaj insulin ib txwm tso tawm tau xav tias yuav ua rau muaj cov serotonin siab ntawm cov paj hlwb synapses, uas pab txo qis kev tshaib kev nqhis. Yog li ntawd, noj cov vitamins nrog chromium rau kev poob phaus yog pab tau.
Txo cov concentration ntawm cov khoom no tau pom nyob rau hauv cov neeg uas muaj qhov tsis zoo ntawm cov tshuaj insulin. Qhov no lees paub qhov tseeb tias qhov tsim nyog cov ntsiab lus ntawm cov tshuaj no muaj txiaj ntsig zoo rau cov metabolism hauv carbohydrate.
Inositol thiab choline
Ntxiv rau qhov poob phaus cov vitamins, noj inositol thiab choline. Lawv muaj txiaj ntsig zoo hauv kev sib ntaus tawm tsam qhov hnyav dhau. Cov no yog cov sib xyaw ua ke raws li cov tshuaj vitamin zoo li. Lawv yog lub luag haujlwm tseem ceeb rau kev xa cov paj hlwb kom raug, tswj cov qib tsim nyog ntawm cov cholesterol hauv cov ntshav thiab muaj txiaj ntsig zoo rau cov roj metabolism.
Ntau cov vitamins hauv khw muag khoom kom poob phaus muaj choline thiab inositol. Txog rau tam sim no, tsis muaj txiaj ntsig zoo rau kev nce tus nqi ntawm cov rog rog tau raug lees paub, yog li nws tsis pom zoo kom siv hom tshuaj ntxiv no ua tib daim ntawv noj zaub mov kom poob phaus.
Vitamin D
Vitamin D hauv lub cev ua lub luag haujlwm ntawm prohormone, uas yog vim li casKev hloov pauv hauv cov metabolism hloov mus rau hauv daim ntawv lom neeg.
Nws tuaj yeem tsim hauv lub cev thaum tus neeg daim tawv nqaij raug tshav ntuj. Lub luag haujlwm tseem ceeb ntawm vitamin D yog los pab txhawb kev nqus ntawm calcium thiab phosphorus los ntawm cov zaub mov, uas yog lub tsev thaiv rau lub cev pob txha. Nws cuam tshuam tag nrho kev noj qab haus huv thiab lub siab xav. Vitamin D kuj yog ib qho zoo heev pab poob phaus.
Yuav kom poob phaus ntxiv thiab tuav lub cev tsis zoo, koj tseem yuav tsum tau siv cov khoom noj kom raug thiab tawm dag zog. Txawm li cas los xij, yog tias koj noj ntau cov khoom noj uas nplua nuj nyob rau hauv cov khoom sib xyaw no, qhov no tuaj yeem yog ib qho kev txhawb nqa ntxiv hauv kev tawm tsam qhov hnyav hnyav.
nws ua haujlwm li cas? Vitamin D pab receptors nyob rau hauv lub hlwb tswj qab los noj mov thiab suppress tshaib plab pangs. Nws nce qib serotonin, uas muaj txiaj ntsig zoo rau lub siab. Tsis tas li ntawd, vitamin D pab nqus calcium los ntawm cov zaub mov. Calcium deficiency tuaj yeem ua rau cov enzyme uas hloov calorie ntau ntau rau hauv cov rog hauv lub cev.
Kev tshawb fawb ntawm cov poj niam rog rog tau pom tias thaum noj 1200 mg ntawm calcium ib hnub, lawv poob 6 kilograms ntau dua, tsis zoo li cov neeg uas tsis quav ntsej txog cov ntsiab lus ntawm cov khoom no hauv kev noj haus. Yog li ntawd, nws yog ib qho tsim nyog yuav tau saib xyuas kom txaus ntawm cov vitamin D hauv lub cev, vim nws pab nqus calcium los ntawm cov zaub mov.
Vitamin D
Txoj hauv kev yooj yim tshaj plaws los tsim cov vitamin D hauv lub cev yog los da dej. Txawm li cas los xij, qhov no tsis yog ib txwm ua tau, tshwj xeeb tshaj yog txij li cov khaub ncaws thiabCov tshuaj pleev thaiv hnub tsis pub nyob rau hauv tshav ntuj, yog li vitamin D tsis tsim nyob rau hauv daim tawv nqaij. Tsis tas li ntawd, nyob rau hauv peb qhov kev nyab xeeb, lub hnub ntawm qhov tsim nyog siv tsuas yog nyob rau lub caij ntuj sov, thiab nyob rau lwm lub caij nws tsawg dua.
Thaum nws los txog rau zaub mov, qhov zoo tshaj plaws ntawm cov vitamin D yog cov ntses rog rog xws li halibut, herring, salmon, tuna, cod lossis swordfish, thiab ntses roj. Hauv lwm cov khoom noj, qhov sib xyaw no muaj nyob hauv cov lej tshwj tsis yog ntxiv rau cov txheej txheem tsim khoom (xws li cov khoom siv mis nyuj khov lossis cov rog xws li margarine).
Yog tias noj tsawg ntawm cov khoom noj uas muaj vitamin D, koj tuaj yeem siv cov tshuaj vitamin D muaj nyob hauv cov khw muag tshuaj. Nws raug nquahu kom noj 10 micrograms ntawm cov tshuaj no ib hnub (tus qauv rau cov neeg laus).
Ib qho me me ntawm tshav ntuj thiab noj cov ntses los yog cov roj ntses tsis tu ncua yuav tso cai rau koj los npog koj cov kev xav tau niaj hnub rau cov vitamin no. Ntxiv nrog rau nws yuav tsum muaj nyob rau hauv lub caij nplooj zeeg-lub caij ntuj no, thaum lub sij hawm ntawm lub hnub yog tsawg, thiab yog li ntawd nws synthesis nyob rau hauv daim tawv nqaij xyaum tsis tshwm sim.
Daim ntawv teev cov vitamins pheej yig rau kev poob phaus
- "Vitrum" yog cov khoom noj khoom haus zoo, uas muaj 13 cov vitamins thiab 17 cov zaub mov tsim nyog rau lub cev. Cov cuab yeej ua kom nrawm cov metabolism thiab rhuav tshem cov carbohydrates. Cov vitamin complex no yuav tsum tsis txhob noj nrog gout, ntshav qab zib thiab kab mob raum. Tus nqi ntawm cov tshuaj yog hais txog 500-700 rubles.
- "Centrum" yog cov vitamin zoo heevib tug complex uas pab kom lub cev metabolism hauv thaum noj zaub mov. Nws muaj cov vitamins ntawm pawg B, E thiab D, thiab cov ntsiab lus tseem ceeb xws li zinc, iodine, chromium thiab lwm yam. Cov tshuaj yog muag hauv khw muag khoom hauv 500 rubles.
- "Aevit" - hais txog qhov pheej yig tshaj plaws, tab sis cov vitamins zoo rau kev poob phaus. Lub complex suav nrog cov tebchaw A thiab E thiab cov zaub mov tseem ceeb. Tus nqi txog li 150 rubles.
- "Fish oil" - pab ua kom cov metabolism sai. Nws raug pom zoo rau cov neeg noj zaub mov, thiab ua si kis las. Nqe ntau - los ntawm 50 mus rau 1000 rubles.
Thaum xaiv cov vitamins kom poob phaus, koj yuav tsum tsis txhob raug coj los ntawm lub hauv paus ntsiab lus tias kim dua, qhov zoo dua. Txawm hais tias cov tshuaj saum toj no txawv ntawm tus nqi, lawv txawv insignificantly nyob rau hauv cov ntsiab lus ntawm cov khoom.
Kev noj zaub mov thiab roj hlawv
Cov roj hlawv uas suav nrog cov vitamins thiab minerals suav nrog:
- "Turboslim".
- "Ntiaj teb noj zaub mov".
- "Megaslim".
- "Selmevit".
- "SlimQuick".
- "Tub Hoodia".
- "Tam sim no khoom noj."
- "Txoj sia ntxiv".
- "Natrol".
- "Top Secret Nutrition".
- "LipoDenX nrog Carnitine".
Japanese dietary supplements
Cov neeg uas pom tias nws nyuaj rau qhov hnyav dhau tuaj yeem sim cov khoom noj khoom haus Japanese hauv kev nqis tes ua. Raws li kev tshuaj xyuas ntau, cov vitamins rau poob phaus los ntawm Nyiv qhib cov txheej txheem roj hlawv, thiab tseem cuam tshuamnormalization ntawm kev ua haujlwm ntawm txhua lub cev. Lawv tsis tsuas yog cov vitamin thiab ntxhia sib txuas, tab sis kuj tseem muaj flavonoids thiab organic acids.
tuam txhab tshuaj kws ua lag luam hauv kev tsim cov khoom noj Japanese yog:
- Minami.
- Asahi.
- Zoo.
- Be-max.
- YDHC.
- JBP.
- Orihiro.
Lawv tsim cov tshuaj zoo sib txawv ntawm tus nqi thiab muaj pes tsawg leeg.
Yuav ua li cas?
Vitamins kom poob phaus yuav tsum tau ceev faj, tsuas yog ua raws li cov lus qhia ntawm cov tshuaj kom raug yuav tso cai rau koj ua tiav cov txiaj ntsig xav tau.
Ntau tus neeg ua yuam kev ntawm kev noj cov tshuaj vitamin ntau dua li sau rau hauv cov lus qhia. Kev tsis ua raws li cov tshuaj yuav ua rau muaj kev noj qab haus huv tsis zoo.
Yog tias muaj ob lossis ntau lub ntsiav tshuaj sib txawv hauv ib pob ntawm multivitamin complex, lawv yuav tsum tau muab cais, sib txawv ntawm hnub, vim tias lawv tuaj yeem muaj cov sib xyaw ua ke tshwj xeeb.
Yog hais tias lub complex muaj xws li ib tug tej yam compound, ces koj tsis tas yuav noj nws kuj nyob rau hauv daim ntawv ntawm ib tug tshuaj ib leeg. Yog li koj tuaj yeem yooj yim overdose cov cai niaj hnub ntawm kev hais kwv txhiaj.
Yuav ua li cas cov vitamins yuav tsum noj thaum poob phaus ntawm ntau yam khoom noj?
Nrog kev noj zaub mov nruj, lub cev tsis tau txais cov as-ham tsim nyog. Nrog rau kev txwv ntawm cov zaub mov, nws yog ib qho tsim nyog yuav tsum tau ntxiv cov vitaminsnoj complexes. Xav txog dab tsi cov vitamins haus thaum poob phaus ntawm ntau hom kev noj zaub mov nruj:
- YProtein noj. Cov zaub thiab cov khoom lag luam cereal raug cais tawm ntawm cov ntawv qhia zaub mov. Qhov no cuam tshuam rau kev noj qab haus huv ntawm lub cev tag nrho. Cov teeb meem raum yuav tshwm sim. Yog li ntawd, thaum xaiv ib qho kev noj haus, nws yog ib qho tsim nyog los sab laj tus kws kho mob. Cov neeg noj zaub mov muaj protein ntau feem ntau tsis muaj vitamin C. Rau lub cev ua haujlwm zoo, nws tseem yuav tsum tau ntxiv cov zaub mov nrog bran, uas muaj fiber ntau.
- Kev noj neeg tsis noj nqaij. Cov neeg tsis noj nqaij yuav tsum noj cov vitamin A, B, thiab E complexes. Cov no muaj nyob rau hauv nqaij, daim siab, thiab offal, uas yog cais los ntawm cov zaub mov neeg tsis noj nqaij.
- noj tsawg rog. Nrog kev noj cov rog tsis txaus, lub cev tiv thaiv kab mob raug kev txom nyem, daim tawv nqaij ua npub thiab flabby. Kev noj zaub mov tsis muaj rog yuav tsum tau noj ntxiv ntawm omega acids.
Reviews
Raws li ntau qhov kev tshuaj xyuas txog cov vitamins rau kev poob phaus hauv xov xwm, peb tuaj yeem xaus: yog tias koj noj cov zaub mov noj thiab tsis ua dab tsi ntxiv, hmoov tsis, koj yuav tsis tuaj yeem poob phaus. Koj yuav tsum tau kho koj cov zaub mov, txo koj cov calorie kom tsawg thiab pib tawm dag zog. Yog tsis muaj cov manipulations, cov nyhuv xav tau yog qhov nyuaj rau ua tiav. Cov vitamins rau kev poob phaus tiag tiag pab kom poob phaus sai dua yog tias ua tau raws li cov xwm txheej saum toj no.
