Mavitamini kwa minofu: umene uli bwino? kulimbitsa mphamvu ndi minofu kuchira

Akatswiri ayenera osati kuwononga nthawi masewero olimbitsa kusunga mu mawonekedwe pamwamba. Komanso, n'kofunika kudya bwino. Ndi zakudya wathunthu limodzi ndi thupi facilitates njira ambiri, kuphatikizapo kuwonda ndi kulemera akonzedwa.

Ngakhale kuti mfundo zonse pa akatswiri zakudya, ndi chakudya munthu si kupeza mlingo woyenerera wa kufufuza zinthu ndi zakudya. Today tikambirana chiyani mavitamini ndi zofunikira kwa minofu woyamba.

kudya zakudya zapadera

Chifukwa zimene zikuchitika kukula minofu? Ife tinkakonda kuganiza kuti uku ndiko mtengo wa khama thupi kwambiri. Ndipotu, ndi kuwonjezeka kutsegula minofu wapanikizika ndi overstrain CHIKWANGWANI. The microtraumas analandira anachira ku mapuloteni.Tiligu kuti tikalowa m'thupi ndi chakudya. Ndipo chimbudzi moyenera mapuloteni mavitamini zofunika kwa minofu. Natenepa lero tinaganiza kulankhula mwatsatanetsatane za zomwe zili zofunika kwambiri ndi zofunikanso kuti minofu mpumulo.

Tonga olimba aphunzitsi kwathunthu amavomereza kuti kukwaniritsa zofuna tsiku mavitamini mwapanikizika kwambiri kwa minofu ayenera kumwedwa mu mawonekedwe a wapadera maofesi moyenera. Apo ayi, mphamvu ya maphunziro adzakhala yafupika kwambiri ndi kudzikundikira kutopa. Tiyeni tione mbali yaikulu ya gulu ndi ntchito yawo.

Features phwando

Ngakhale harmlessness dzikoli likuonekera, mavitamini kwa minofu angathenso kuvutitsa thupi, makamaka akamwedwa lalikulu zedi kwambiri. Choncho, sayenera kugwiritsidwa ntchito popanda mkumano payekha. Ndipo kuti apindule pazipita ku chikuonetseratu awo, muyenera amadziwa zinthu zina. Usachite wabisa timudziwe bwino gulu zotsatirazi:

• Madzi-sungunuka mavitamini - ndicho B ndi C. Pamene m'thupi, iwo nthawi yomweyo chosakanikirana ndi sinadzatengedwe ndi achibale sikelo zichokera. Choncho, ngakhale angapange wa gulu sakhala ambiri osokoneza iliyonse. Koma kumwa zinthu izi ndi chachikulu, kotero magwero a mavitamini izi mu zakudya ayenera kukhala tsiku lililonse wochuluka.
• Mafuta-sungunuka mavitamini. peculiarity awo ndi kuti iwo akhoza kudziunjikira. Pa dzanja limodzi - ichi ndi kuphatikiza lalikulu, chifukwa amalenga malo angathe anakhala ndithu nthawi yaitali. Komano, pali chiopsezo cha mankhwala osokoneza bongo.

Tiyeni tsopano tione mwatsatanetsatane mavitamini zofunika zonse minofu.

vitamini A

Kodi zilembo akuyamba ndi kalatayi, ndi mndandanda wanu, ifenso ndikufuna kuyamba ndi retinol. Ndipo momwe aliyense, chifukwa mavitamini A ndiponso E - Vuto zofunika kwambiri kuti zikule. Ndi minofu yathu minofu pansi malamulo mofanana ndi ena a m'thupi lonse.

Waukulu ntchito vitamini A - ndi kaphatikizidwe zomanga thupi. Koma si onse. Ndi kupanga okwanira amafotokozera izi mofulumira glycogen mu chakudya. Monga amadziwika, ndi gwero la mphamvu kuti thupi amagwiritsa pa pazipita zofuna kukhetsa thukuta.

Othamanga mavitamini A ndiponso E ayenera kudyedwa lalikulu zedi mokwanira, kuyambira zolimbitsa thupi kwambiri impairs mayamwidwe ake. Izi ndi zoona makamaka retinol. Ambiri mwa ukubwera vitamini A limapezeka sichinasinthe. Nkofunika kudziwa kuti pali akasupe achilengedwe, ndiwo ambiri. mkaka Izi ndi tomato, nsomba ndi vwende, komanso amadyera onse atsopano.

Kasupe wa achinyamata komanso ntchito

Kuyankhula za mavitamini yomangira minofu, mukhoza musaiwale za tocopherol lapansi. Vitamini E - ndi mbali yaikulu ya kukongola ndi ntchito. Popanda, inu simungapeze chofunika kuchuluka kwa mphamvu. Ngati mwaganiza kumanga minofu inapita mayendedwe, ndiye chofunika ndithu. Iwo tocopherol nthawi ntchito minofu. Komanso, gwero la mphamvu ndi mphamvu, kotero koyenera kuti othamanga ndi. Ntchito inanso yofunika - ndi chitetezo cha nembanemba selo, amenenso kuonongeka pamene kwambiri workouts. Iwo kudzadalira kukula kwa minofu. Komabe, kudalira yekha mavitamini Sikuti, mudzakhala ndi zovuta ndi yaitali ntchito pa gulu lililonse minofu.

Magwero waukulu vitamini E - ndi masamba mafuta. Muyenera idyani unrefined mankhwala chopangidwa ndi ozizira imachepa. Komanso, inu muyenera kuti akatidzadza zakudya zanu mtedza ndi amondi, dzinthu ndi peyala, komanso ndiwo zamasamba.

mphatso ya dzuwa

M'chaka cha vitamini D opangidwa mu thupi lenilenilo pansi kuwala ultraviolet. Ntchito yaikulu ya mu ndondomeko za kukula minofu - ndi normalization kashiamu ndi phosphorous mayamwidwe. Ndi kupyolera mu zinthu izi zilikuchitika contractions minofu. Kutalika awo zimadalira mphamvu ya maphunziro mphamvu.

Popanda vitamini okwanira D kwambiri kubweza pansi kukula kwa minofu misa. Komanso, nkhawa kwambiri, zomwe thupi pansi ochitira masewera a, kwambiri azitaya choipa. Mavitamini kulimbikitsa minofu amathandiza kukula ndi kuchira oyambirira, ndi calcium kumalimbitsa zimakhala fupa akugwira minofu imeneyi. M'mawu ena, kuti kupirira kuwonjezeka katundu thupi ayenera kashiamu kwambiri, umene uli kwambiri aluso kutengedwa limodzi ndi vitamini D.

Kupanga mkulu kalasi ya Vitamini D muyenera kudya mafuta nsomba, chiwindi, mazira ndi bowa. Ndipo pa masiku dzuwa n'kofunika kukhala panja kwambiri.

mavitamini B

Poganizira mavitamini kwa minofu kuchira, muyenera kupereka ulemu wapadera kwa makamaka gulu madzi sungunuka. mavitamini B ndi zotsatira zabwino kwambiri pa njira zonse kagayidwe kachakudya, kuphatikizapo kukula kwa minofu. Izi ndi mfundo za mayamwidwe minofu mapuloteni ndi nyumba minofu. Fitness aphunzitsi ndi ogwirizana maganizo awa ndi mavitamini zabwino minofu. Iwo amene amalima mphamvu, kuwonjezera minofu excitability, mutitonza mphamvu ya contractions minofu kumathandiza kumanga minofu misa.

vitamini C

Ife kukathera lonena mavitamini zofunika minofu. Ndipo mu mndandanda wa zinthu zofunika kwambiri monga ascorbic asidi yachibadwa. Iye ali ndi zotsatira m'zigawozigawo pa thupi ndipo amagwira ntchito ndondomeko ya nyumba minofu. Kumachitika chifukwa vitamini C kutengedwa mapuloteni wolowera thupi. Koma si onse. ascorbic asidi kumatanthauza mapangidwe kolajeni, amene kumalimbitsa minofu connective ndi kubweretsa mfundo kuti akudwala katundu wolemera. Lili ndi vitamini C pafupifupi onse zipatso ndi ndiwo zamasamba.

Kusankha kuika lamanja la

Mavitamini ndi zofunikira kwa minofu ayenera kubwera mu matupi athu tsiku ndi tsiku ndi chakudya chachikulu. Komabe, katundu kwambiri zakudya zabwinobwino sikokwanira. Choncho ndikofunikira ndiziwonjezera chakudya chanu ndi maofesi wapadera. Ndipo woyamba kwambiri gulu ili ndi nthaka zowonjezera. Masewera masitolo nthawi zambiri tikhoza kupeza ogalamutsa testosterone, kapena ZMA. Iwo ali nthaka, magnesium ndi mavitamini a gulu B. Koma mtengo wa awo inadequately anakokomeza.

Kapenanso, inu mukhoza kusankha "Tsinkteral" (nthaka sulfate). piritsi limodzi amapereka thupi 45 mg wa nthaka elemental. ZMA A zigawo zina zonse angathe kukonzekera kwa ochiritsira maofesi vitamini-mchere.

Sports zakudya pa mtengo angakwanitse

kwenikweni ndi okwera mtengo kwambiri ku masitolo apadera. Choncho, kuphunzira kusankha mavitamini kwa minofu mankhwala a. Ndipo zopambana maofesi a masiku ano ndi "khumi Pronatal". Inde, lakonzedwa kwa amayi apakati. N'chifukwa chake mbali zambiri za zinthu zazikulu ndi kufufuza, choncho m'pofunika kukula. "Elevit Pronatal" zikuphatikizapo zinthu zofunika kukula kwa minofu ndi chitukuko cha zazikulu ndi microelements monga pyridoxine hydrochloride, ascorbic asidi, vitamini D, calcium, magnesium, chitsulo ndi nthaka. Othamanga ntchito yapamwamba wooneka mapiritsi awiri tsiku.

Angaperekedwe mankhwala "Vitrum"

Monga ulamuliro, maofesi otchuka ogulitsa mankhawala si kwambiri zoyenera mpikisanowo, chifukwa iwo anapangidwa kuti anthu ndi ntchito bwinobwino thupi. A kupatulapo okoma ndi zimakhalanso zotsika mtengo komanso kuwapatsa "Vitrum". Mu dongosolo lake pali mavitamini zofunika zonse pa kukula kwa thupi, komanso akonzedwa zidzasintha mchere. Chamoyo piritsi imodzi amalandira kashiamu ndi magnesium, potaziyamu, chitsulo, mkuwa, nthaka, chromium, manganese, tini faifi tambala, pakachitsulo ndipo vanadium, phosphorous ndi molybdenum, selenium ndi ayodini. The drawback chokha cha zovuta izi sikokwanira chitsulo okhutira. Othamanga analimbikitsa mapiritsi awiri tsiku lililonse, nkhomaliro ndi chakudya.

Njira pa msika lero

Ngati kachitidwe analimbikitsa pamwamba si chogulitsidwa pharmacies oyandikana nawo kapena alibe njira zonse kutenga iwo, mukhoza kusankha achuluke ndiponso otchuka. Izi Russian "Complivit". Wabwino ndi "Duovit» Czech mankhwala. Komabe, sizinali ambiri otchuka pakati othamanga chifukwa mapiritsi lalikulu kwambiri, ndipo muyenera kuwatengera ku awiri.

m'malo mapeto

Ngati mwasankha njira ya munthu wothamanga akatswiri yobweretsa nkhani adzakhala pamaso panu ndi yaikulu kwambiri. Only ndi chakudya chamagulu n'zotheka kukwaniritsa kutalika anakonza. Pankhaniyi, si koyenera kugula maofesi mtengo m'madipatimenti apadera. Kokwanira kuthandiza menyu zosiyanasiyana, ndi kutenga wabwino maofesi vitamini-mchere. Ndipo mu nthawi yake yopuma zalembedwa mu chigawo masewera ndi kuyamba kugwira ntchito m'thupi mwanu. Posachedwapa udzapeza zotsatira choyamba. Iwo adzakhala apamwamba ngati pulogalamu kukhazikitsa mphunzitsi akatswiri amene akhoza mokwanira kuwunika kuthekera thupi lanu ndi amathandiza kuonjezera katundu pang'onopang'ono, popanda kupanikizika kwambiri.