Tus kws ncaws pob tsis yog yuav tsum siv sijhawm ntau hauv lub gym kom haum. Tsis tas li ntawd, nws yog ib qho tseem ceeb kom noj txoj cai. Nws yog kev noj zaub mov kom tiav nrog rau kev ua si lub cev uas ua rau muaj ntau yam txheej txheem, suav nrog kev poob phaus thiab qhov hnyav nce.
Txawm hais tias txhua qhov kev sib cav ntawm cov kws paub txog kev noj qab haus huv, ib tus neeg tsis tau txais cov kab mob thiab cov as-ham los ntawm cov khoom noj kom raug. Hnub no peb yuav tham txog cov vitamins twg rau cov leeg yuav tsum tau ua ntej.
Special Diet
Vim yog vim li cas qhov kev loj hlob ntawm cov leeg nqaij? Peb yeej xav tias qhov no yog qhov tsim nyog ntawm kev siv lub cev nkaus xwb. Qhov tseeb, thaum lub load nce, cov leeg muaj kev ntxhov siab, thiab cov fibers raug torn. Qhov tshwm sim microtraumas yog rov qab los ntawm cov protein uas nkag mus rau hauv lub cev nrog zaub mov. Thiab rau kom zoo assimilation ntawm cov protein, cov vitamins rau cov leeg yog tsim nyog. Yog li no, hnub no peb tau txiav txim siab los tham kom meej txog qhov twg ntawm lawv xav tau tshaj plaws thiab tseem ceeb tshaj plaws kom tau txais cov leeg mob.
Cov kws qhia qoj ib ce siab tshajpom zoo tias txhawm rau ua kom tau raws li qhov yuav tsum tau ua txhua hnub thaum lub sijhawm ua haujlwm hnyav, cov vitamins rau cov leeg yuav tsum tau noj nyob rau hauv daim ntawv ntawm kev sib npaug tshwj xeeb. Txwv tsis pub, qhov ua tau zoo ntawm cov chav kawm yuav pom zoo txo qis thaum qaug zog. Wb saib cov pab pawg tseem ceeb thiab cov yam ntxwv ntawm lawv daim ntawv thov.
Reception nta
Txawm hais tias lawv pom tias tsis muaj teeb meem, cov leeg nqaij vitamin tuaj yeem ua mob rau lub cev, tshwj xeeb tshaj yog tias noj ntau dhau. Yog li ntawd, tsis muaj kev teem sijhawm rau tus kheej, nws tsis pom zoo kom siv lawv. Thiab txhawm rau kom tau txais txiaj ntsig siab tshaj plaws los ntawm kev noj lawv, koj yuav tsum muaj qee yam kev paub. Nws yuav tsis yog superfluous kom paub txog cov kev faib tawm hauv qab no:
- dej-soluble vitamins yog B thiab C. Ib zaug nyob rau hauv lub cev, lawv yog absorbed tam sim ntawd, thiab unclaimed residues raug tso tawm. Yog li ntawd, txawm tias cov khoom siv hluavtaws ntawm pab pawg no tsis ua rau muaj kev phom sij ntau dhau. Tab sis kev noj ntawm cov ntsiab lus no kuj siab, yog li cov peev txheej ntawm cov vitamins no hauv kev noj zaub mov yuav tsum muaj ntau tshaj txhua hnub.
- Fat soluble vitamins. Lawv peculiarity nyob rau hauv lub fact tias lawv muaj peev xwm sau. Ntawm qhov tod tes, qhov no yog qhov loj ntxiv, vim tias qhov tsim tshwj xeeb tuaj yeem siv sijhawm ntev heev. Ntawm qhov tod tes, muaj kev pheej hmoo ntawm kev noj tshuaj ntau dhau.
Tam sim no peb mus saib tag nrho cov vitamins tsim nyog rau cov leeg.
Vitamin A Y
Raws li cov tsiaj ntawv pib nrog tsab ntawv no, yog li peb kuj xav pib peb cov npe nrog retinol. Yog thiab ua li castxwv tsis pub, vim hais tias cov vitamins A thiab E yog cov khoom tseem ceeb tshaj plaws rau kev loj hlob. Thiab peb cov leeg nqaij ua raws li txoj cai tib yam li lub cev tag nrho.
Lub luag haujlwm tseem ceeb ntawm vitamin A yog protein synthesis. Tab sis tsis yog tag nrho. Nyob rau hauv lub xub ntiag ntawm ib tug txaus tus nqi ntawm cov khoom no nyob rau hauv cov zaub mov, zus tau tej cov glycogen yog ceev. Raws li koj paub, qhov no yog qhov chaw ntawm lub zog uas lub cev siv thaum lub sijhawm ua haujlwm siab tshaj plaws ntawm lub cev.
Cov kis las yuav tsum tau noj cov vitamins A thiab E kom txaus, vim tias kev ua si ntawm lub cev ua rau nws tsis txaus. Qhov no yog tshwj xeeb tshaj yog muaj tseeb rau retinol. Feem ntau ntawm cov vitamin A uas nkag mus rau hauv lub cev yog excreted unchanged. Nws yog ib qho tseem ceeb kom paub tias tseem muaj cov peev txheej ntuj, uas muaj ntau heev. Cov no yog mis nyuj thiab txiv lws suav, ntses thiab melon, nrog rau tag nrho cov zaub ntsuab tshiab.
Qhov chaw ntawm cov hluas thiab kev ua si
Thaum tham txog cov vitamins tsim cov leeg, peb tsis tuaj yeem hnov qab txog tocopherol. Vitamin E yog lub hauv paus tseem ceeb ntawm kev zoo nkauj thiab kev ua si. Yog tsis muaj nws, koj yuav tsis tau txais lub zog yuav tsum tau. Yog tias koj txiav txim siab tsim cov leeg ntawm qhov nrawm nrawm, ces koj yeej ua tsis tau yam tsis muaj nws. Nws yog tocopherol uas tswj cov leeg nqaij. Ntxiv mus, nws yog lub hauv paus ntawm lub zog thiab lub zog, yog li tsim nyog rau cov neeg ncaws pob. Lwm txoj haujlwm tseem ceeb yog kev tiv thaiv ntawm cov cell membranes, uas tseem raug puas tsuaj thaum lub sij hawm kev cob qhia hnyav. Qhov no yog qhov kev loj hlob ntawm cov leeg yuav nyob ntawm. Txawm li cas los xij, koj yuav tsum tsis txhob cia siab rau cov vitamins xwb, koj muaj kev ua haujlwm nyuaj thiab ntev rau txhua pawg leeg.
Lub ntsiab ntawm cov vitamin E yog cov roj zaub. Nws yog ib qho tsim nyog yuav tsum tau noj tsuas yog cov khoom uas tsis tau ua tiav los ntawm kev nias txias. Tsis tas li ntawd, koj yuav tsum ua kom koj cov zaub mov muaj txiaj ntsig nrog txiv laum huab xeeb thiab almonds, cereals thiab avocados, nrog rau cov zaub ntsuab.
khoom plig los ntawm lub hnub
Nyob rau lub caij ntuj sov, vitamin D yog tsim nyob rau hauv peb lub cev los ntawm nws tus kheej nyob rau hauv lub cuam tshuam ntawm ultraviolet hluav taws xob. Nws lub luag haujlwm tseem ceeb hauv cov txheej txheem ntawm cov nqaij ntshiv yog qhov normalization ntawm kev nqus ntawm phosphorus thiab calcium. Nws yog ua tsaug rau cov ntsiab lus uas cov leeg nqaij contractions tshwm sim. Lub sijhawm ntawm kev cob qhia lub zog nyob ntawm lawv qhov kev siv zog.
Yog tsis muaj vitamin D txaus, cov leeg nqaij loj hlob qeeb qeeb. Tsis tas li ntawd, qhov kev ntxhov siab hnyav uas lub cev raug rau hauv lub gym, ua rau muaj kev pheej hmoo ntawm kev raug mob. Cov vitamins rau ntxiv dag zog rau cov nqaij ntshiv txhawb lawv txoj kev loj hlob thiab rov qab sai, thiab calcium ntxiv dag zog rau cov pob txha cov leeg uas tuav cov leeg. Hauv lwm lo lus, txhawm rau tiv thaiv kev nce ntxiv, lub cev xav tau cov calcium ntau ntxiv, qhov nqus tau zoo dua nrog cov vitamin D..
Txhawm rau kom tau txais vitamin D, koj yuav tsum noj cov ntses rog, siab, qe thiab nceb. Thiab nyob rau hnub tshav ntuj, nyob sab nraum zoov yog qhov tseem ceeb.
Vitamin
Thaum xav txog cov vitamins rau cov leeg nqaij, koj yuav tsum tau them nyiaj tshwj xeeb rau cov dej-soluble pawg. Cov vitamins B muaj txiaj ntsig zoo rau txhua yamcov txheej txheem metabolic, nrog rau cov leeg nqaij. Nws yog ib qho tseem ceeb rau kev zom cov protein thiab cov leeg nqaij. Cov kws qhia qoj pom zoo tias cov no yog cov vitamins zoo tshaj plaws rau cov leeg. Nws yog lawv cov uas koom nrog hauv kev tsim lub zog, ua kom cov leeg muaj zog, ua kom cov leeg mob hnyav thiab pab tsim cov leeg nqaij.
Vitamin C
Peb ua tiav cov npe vitamins xav tau rau cov leeg. Thiab cov npe ntawm cov khoom tseem ceeb tshaj plaws suav nrog ascorbic acid. Nws muaj kev cuam tshuam ntau yam ntawm lub cev thiab koom ncaj qha rau hauv cov txheej txheem ntawm kev tsim cov leeg. Nws yog ua tsaug rau vitamin C uas assimilation ntawm cov protein uas nkag mus rau hauv lub cev tshwm sim. Tab sis tsis yog tag nrho. Ascorbic acid koom nrog hauv kev tsim cov collagen, uas ntxiv dag zog rau cov ntaub so ntswg thiab kho cov pob qij txha uas raug kev txom nyem los ntawm hnyav hnyav. Vitamin C muaj nyob hauv yuav luag txhua txiv hmab txiv ntoo thiab zaub.
Xaiv qhov tsim nyog
Vitamins tsim nyog rau cov leeg yuav tsum tau muab rau peb lub cev txhua hnub nrog rau cov zaub mov tseem ceeb. Txawm li cas los xij, nyob rau hauv qhov hnyav hnyav, cov pa hluav taws xob tsis txaus. Yog li ntawd, koj yuav tsum ntxiv koj cov khoom noj nrog cov complexes tshwj xeeb. Thiab thawj zaug hauv pab pawg no yog zinc npaj. Feem ntau koj tuaj yeem pom cov tshuaj testosterone stimulants, lossis ZMAs, hauv khw muag khoom kis las. Lawv suav nrog zinc, magnesium thiab cov vitamins B, tab sis lawv cov nqi tsis txaus.
Xwb, koj tuaj yeem xaiv "Zincteral" (zinc sulfate). IbCov ntsiav tshuaj muab lub cev nrog 45 mg ntawm cov zinc elemental. Thiab tag nrho lwm cov khoom xyaw ntawm ZMA tuaj yeem tau txais los ntawm cov tshuaj vitamin-mineral complexes.
Nyob rau hauv kis las khoom noj khoom haus
Hauv khw tshwj xeeb, txhua yam yog kim heev. Yog li ntawd, kawm xaiv cov vitamins rau cov leeg hauv lub tsev muag tshuaj. Thiab qhov zoo tshaj plaws ntawm cov niaj hnub complexes yog "Elevit Pronatal". Yog, nws yog npaj rau cov poj niam cev xeeb tub. Tias yog vim li cas nws muaj ntau macro thiab microelements, yog li tsim nyog rau kev loj hlob. "Elevit Pronatal" muaj cov macro thiab micronutrients uas yog qhov tseem ceeb rau cov leeg nqaij thiab kev loj hlob, xws li pyridoxine hydrochloride, ascorbic acid, vitamin D, calcium thiab magnesium, hlau thiab zinc. Cov kis las uas siv lub cev hnyav tuaj yeem noj ob ntsiav tshuaj ib hnub.
YUniversal tshuaj "Vitrum"
Raws li txoj cai, cov chaw muag tshuaj nrov tsis haum rau cov neeg ncaws pob, vim lawv tau npaj rau cov neeg uas muaj lub cev ua si. Ib qho kev zam zoo yog qhov pheej yig thiab sib npaug Vitrum. Nws muaj tag nrho cov vitamins tsim nyog rau kev loj hlob ntawm cov leeg, nrog rau cov txheej txheem zoo ntawm cov zaub mov. Lub cev nrog ib ntsiav tshuaj tau txais calcium thiab magnesium, potassium thiab hlau, tooj liab thiab zinc, chromium thiab manganese, tin thiab nickel, silicon thiab vanadium, phosphorus thiab molybdenum, selenium thiab iodine. Lub tsuas drawback ntawm no complex yog tsis muaj hlau. Cov neeg ncaws pob raug qhia kom haus ob ntsiav tshuaj ib hnub ib zaug, noj su thiab noj hmo.
Ib yam hauv kev lag luam niaj hnub no
Yog tias cov complexes uas tau pom zoo saum toj no tsis tau muag hauv cov chaw muag tshuaj nyob ze, lossis koj tsis muaj nyiaj txaus los coj lawv mus tas li, ces koj tuaj yeem xaiv ntau dua thiab nrov. Qhov no yog Russia Complivit. Zoo zoo thiab Czech tshuaj "Duovit". Txawm li cas los xij, nws tsis tau txais txiaj ntsig dav ntawm cov neeg ncaws pob vim tias cov ntsiav tshuaj loj heev, thiab lawv yuav tsum tau noj ob zaug ib zaug.
Siv qhov xaus
Yog tias koj xaiv txoj hauv kev ntawm tus kws ncaws pob, ces qhov teeb meem ntawm kev noj haus yuav mob hnyav rau koj. Tsuas yog nrog kev noj zaub mov kom sib npaug nws ua tau kom ua tiav qhov siab tau npaj tseg. Nyob rau tib lub sijhawm, nws tsis yog qhov tsim nyog los yuav cov khoom kim heev hauv cov chaw tshwj xeeb. Nws yog txaus los tuav ntau cov ntawv qhia zaub mov, nrog rau noj cov vitamins thiab minerals complexes. Thiab nyob rau hauv koj lub sijhawm dawb, sau npe rau ntu kev ua si thiab pib ua haujlwm ntawm koj lub cev. Tsis ntev koj yuav tau txais thawj zaug. Lawv yuav ntau dua yog tias qhov kev zov me nyuam tau tsim los ntawm tus kws tshaj lij kws tshaj lij uas tuaj yeem ntsuas qhov peev xwm ntawm koj lub cev thiab pab koj ua kom cov load maj mam, yam tsis muaj kev ntxhov siab.
