Vhitamini B iri mukusimbisa muviri: ari chipimo chemushonga, sei kutora

Kazhinji, sporstmen mukusimbisa muviri kubhadhara yakawanda nezvayo kudya kwavo, izvo rine basa iri rokuvaka rokuyamura muviri. Zvisinei, vamwe vanokanganwa pamusoro mavhitamini, iyo munguva nokudzidziswa simba kunokosha kuti muviri. Nhasi, kune zvakawanda zvinhu zvinofanira kuvapo muna zvokudya vatambi, rimwe riri B vhitamini, mu mukusimbisa muviri ine basa rinokosha.

Panguva uremu kurovedza muviri kunonyanya kudiwa kutsigira nokushandiswa muviri. Kupedza yakawanda simba uye zvinokosha pfuma, muviri anova pangozi uye simba, saka zvakakosha kuti vazadze reserves yakawandisa zvokudya chete, asiwo vose anodiwa mavhitaminzi uye zvicherwa.

Ndezvipi B mavhitaminzi mu mukusimbisa muviri

Boka rose B mavhitamini, sezvinoita mutemo, akasarudzwa "B-kunzwisisa", uye chinosanganisira 8 mavhitaminzi vari mvura-soluble uye asingauyi -wedzera mumuviri. Wedzerai mavhitamini anofanira kugara kukasawedzerwa kubva kunze, izvi zvinosanganisira:

1. B1 - thiamine.
2. B2 - riboflavin.
3. B3 - niacin.
4. B5 - pantothenic acid.
5. B6 - pyridoxine.
6. B7 - biotin.
7. B9 - folic acid.
8. B12 Cyanocobalamin.

Vhitamini mukusimbisa muviri kunokosha sezvo vose mishonga ndiye kupfuura zvakafanira kuti kwetsandanyama.

Mabasa mavhitamini B

• Mavhitaminzi boka iri rinobatsira kugadzirwa simba mumuviri.
• Anobatsira tsandanyama kushanda.
• Zvinodiwa kuti nani kuitwa kwemapurotini, mafuta, makabhohaidhiretsi.
• Kurudzirai mafuta pomoto.
• Help masero vanokura uye chakaparadzanisa.
• Batsirawo nokusimbaradza kutapata.
• Zvazvinoita chakaipa nokushanda kwenhengo epfungwa.
• Batsirawo Kuti saturation of muviri pamwe muviri.
• Nezvaanoita kuwedzera metabolic unodiwa.
• Vane pesvedzero inobatsira pamusoro hutano ganda.
• Zvaunofanira kubvisa zvinokonzera kushushikana uye zvemwoyo chirwere.

Zviratidzo vhitamini kukanganisika

Muviri chenjera kuperevedza imwe kunobatsira mumiririri uye zvimwe zvinoratidza kudiwa kuripa zvazvakanakira. Kana pane kushayikwa vhitamini B, zvinogona papera zvinetso zvoutano.

Kana muviri haingatikwaniri;

• vhitamini B1 - chiitiko beriberi, uremu, mupfungwa kusagadzikana mamiriro, edema, cardiac arrhythmias;
• B2 - kune aikanganiswa chezuva, wakatsemuka miromo, kuzvimba rurimi;
• B3 - dzidzo pellagra, sezvo zvakaguma - atadze kurara, simba, hasha;
• Vhitamini B5 - chitarisiko mburwa uye ganda tingling;
• B6 - kupererwa, kuora mwoyo, BP, dermatitis;
• Q7 - kuoneka vasingadzoreki kukura uye tsinga zvirwere;
• B9 - chiitiko makrotsertarnoy kupererwa, yakakwirira kwevari homocysteine;
• B12 - the chidzoke okuyeuka dzakaipa, makrotsertarnaya kupererwa neropa.

chipimo chemushonga

Vhitamini B muna mukusimbisa muviri, uyewo vamwe chero fuma, mitambo muviri, zvakakodzera kutora ari zvakafanira dosages nezuva.

• B1 - 1.5 MG.
• B2 - 1.8 MG.
• B3 - 15-20 MG.
• B5 - 5 MG.
• B6 - 2-2.5 MG.
• B7 - 50 micrograms.
• B9 - 400 micrograms.
• B12 - 2-3 MG.

About chichiwedzera basa iri kurovedza chipimo chemushonga anogona ngazviwedzerwe kakawanda. Asi anogara vanyatsoziva mirayiridzo yokushandisa mumwe nomumwe zvinodhaka.

vhitamini B1

Thiamine kana B1, kunokosha kuti Absorção de Água nani nedare makabhohaidhiretsi. Naizvozvo, vhitamini B1 mu mukusimbisa muviri kwakakurumbira chaizvo, nokuti ndizvo tichiregeredza carbohydrate zvokudya anobudiswa simba kudzidzisa simba.

Kana fuma ichi pamuviri haina kukwana, zvino makabhohaidhiretsi uye mapuroteni uye vari havaratidzi woga nokuti inodiwa 2 d carbohydrate kuitwa nokuda 1 g mapuroteni.

Thiamine rinowanikwa zviyo, nechingwa, nyama, mupunga, mbiriso, chibage uye nzungu.

With kuperevedza vhitamini ichi pamuviri makabhohaidhiretsi dzaputswa kwete zvakazara, uye mapfupa vari rakachengetedzwa sezvo mafuta. Naizvozvo, vatambi vanobudirira pane mutumbi kuzorodzwa, zvakakodzera kubhadhara ngwariro chaiyo nokugamuchirwa B1.

riboflavin

Riboflavin chinowedzera mapuroteni muviri mumuviri, uye ichi ndicho chinhu chaizvo chinokosha kana kudzidzisa simba, nokuti mutambo inoda zvakawanda kunwa vhitamini B2. Kana musingadi kupa wokuwedzera yaunodya pamusoro riboflavin, tsandanyama kukura chichangoitika zvishoma nezvishoma.

B2 anogona kugadzirirwa kubva zviyo, mukaka, nyama, mazai, chizi, pizi, Buckwheat, chiropa.

vhitamini B3

Niacin, kana nicotinic acid, unobereka simba kubva chikafu, izvo zvinotibatsira kuti tiite vanyatsodzidziswa. Not zvakaoma zvokufungidzira kuti pasina zvakakwana B3, uye ukuwo, uye simba kuti kutaura zvibereko vanga vaneta uye tsandanyama kukura kuitika.

Niacin ari nyama, mukaka, mazai, hove, bhinzi, mbatatisi.

vhitamini B5

Pantothenic asidhi kunosimudzirawo kugadzirwa simba kubva nezvokudya uye paumbwe remafuta akawandisa.

B5 inogona kugadzirwa kubva nyama, bhinzi, rose nechipiriso mbeu.

vhitamini B6

Sezvo yave akati, haagoni kurarama pasina mukusimbisa muviri mavhitamini, vhitamini B6 chinonyanya kukosha chivakwa muviri. Protein - chivakwa mashoko tsandanyama, uye pyridoxine inobatsira synthesize nayo.

B6 ine nhengo nyama, mupunga, hove, soya bhinzi, ruomba, mabhanana.

Kufanana B1, inoita basa rinokosha vhitamini B6 muna mukusimbisa muviri, sei kuti kuitora, inogona kuwanikwa mirayiridzo mushonga.

Pyridoxine unobereka jekiseni nemamwe makemikari zvakakosha mumuviri. Kana simba vachidzidzisa vatambi zvikurukuru vanofanira vhitamini ichi sezvo anowedzera simba uye kunobatsira kuti vanounganidzira mafuta.

vhitamini B7

Biotin synthesizes mafuta acids uye zvinobatanidzwa kuwana muviri simba. Kana vhitamini B7 hazvikwani, kwete Shuga uptake zvichaitika.

B7 kuwanika mondo, mbiriso Brewer wacho, howa, bhinzi, konifurawa.

vhitamini B9

Folic asidhi rinobatanidzwa muchitokisi kupesana paumbwe nucleic acids.

B9 rinowanikwa chiropa, miriwo mitema, mukaka, mazai.

cyanocobalamin

Cyanocobalamin kana vhitamini B12 mu mukusimbisa muviri kunoita muitiro mapuroteni muviri mumuviri synthesizes amino acids, zvaanopa simba simba exchange. Chimwe chinokosha basa B12 ndiko kuramba zvinokosha mashandiro anoita tsinga kuti anodzora netsandanyama.

Huri chiropa, nyama, mukaka, hove, mazai.

Vhitamini B12 chinonyanya kukosha kuti vatambi. Cyanocobalamin kunobatsira apise mafuta uye ndizvo kungoti kushaika kusika tsandanyama tsananguro. Chimwe chinokosha basa yamarudzi iri kudzorera muviri mushure uremu kurovedza.

B12, pamwe B1 uye B6 rinobatanidzwa kufambisa nemafambiro, achivapa masero pamwe okisijeni, achidzikisa tsandanyama fibers. Cyanocobalamin zvinokosha kunyanya vatambi vanoomerera kudya miriwo, sezvazvakaita ndiripo chete zvinhu mhuka.

Rinogona kutorwa nomuromo kana jekiseni vhitamini B12, mukusimbisa muviri chipimo chemushonga kunogona kupfuura akaratidza pamusoro zvinodhaka kavha.

Panewo vhitamini-zvakadai zvinokuvadza pamusoro boka B, izvi zvinosanganisira:

• B4 - choline, kunonatsiridza kuyeuka uye kugadzirisa padanho jekiseni.
• B8 - inositol, normalizes hope, zvinoderedza kuunganidza mafuta ari chiropa.
• B10 - P-aminobenzoic acid, chinobatanidzwa mapuroteni kugaya.

Zvakanzi kuwanikwa kuburikidza tsvakurudzo kuti zvinhu izvi hazvisi zvose zvakafanana kusvikira mavhitaminzi, uye mavhitaminzi-kufanana fuma, asi avo kushandisa anewo zvainoita muviri kunobatsira.

Vhitamini B mu mukusimbisa muviri zvikuru kwete chete kuvaka muviri wakanaka, asiwo utano. It kunzwisiswa kuti mavhitamini havasi synthesized nokuda muviri, tinofanira kuuya chete kubva kunze. Kuti aite izvi, unogona kudya zvokudya zvine zvose rinokosha mamineral B-kunzwisisa, kana akatengwa mu Pharmacies kana muzvitoro mitambo zvokudya chaiyo vhitamini zvivako.

Sports - hakusi runako zvokunze bedzi, asiwo womukati utano, saka zvakaita ngwariro huru kutaura nyaya iyi.