Mavhitaminzi kuti tsandanyama: zviri nani? Kugona inosimbisa uye tsandanyama kupora

Professional Vamhanyi vanofanira kwete chete kupedza nguva yakawanda ari yokurovedza muviri kuramba pamusoro chimiro. Uyezve, zvinokosha kuti kudya zvakanaka. Zviri zvokudya zvakakwana akabatana muviri hwezvekukurukurirana pezvakaitwa zhinji, kusanganisira uremu uye uremu yakatarwa.

Pasinei ose nharo pamusoro muviri nezvokurara, nezvokudya munhu haasi kuwana zvakakodzera huwandu zvisaririra zvinhu uye zvinovaka muviri. Nhasi tichataura pamusoro chii mavhitaminzi zvinodiwa tsandanyama kutanga.

chinokosha kudya

Nokuda kuitika tsandanyama kukura? Taiwanzogara kufunga kuti uku ndiko kukosha zvikuru chaiko nesimba. Kutaura zvazviri, pamwe kuwedzera vapinze tsandanyama pasi mupfungwa uye overstrain faibha. The vakawana microtraumas akapora kubva mapuroteni, izvo anopinda muviri nezvokudya. Uye kuti zvakakodzera kugaya kwemapurotini zvinokosha mavhitaminzi kuti tsandanyama. Saka nhasi takasarudza kutaura zvakadzama pamusoro Ndezvipi zvakakodzera uye zvinokosha kuti asanetswa tsandanyama.

Mukusarudza kugwinya vanodzidzisa zvakazara kubvumirana kuti kusangana zvinodiwa zuva nezuva mavhitamini pasi kunetseka kuti tsandanyama vanofanira kubatwa muchimiro rinokosha nepakati zvivako. Zvikasadaro, kubudirira kurovedza uchaderedzwa yekudyidzana pamwe kuunganidza kuneta. Ngatimboonai huru zviri uye chikumbiro kwavo boka.

Features mutambo

Pasinei ayo pachena harmlessness, mavhitaminzi kuti tsandanyama kunogonawo kukonzera kukuvadza muviri, kunyanya kana kubatwa zvakare yakawanda. Saka, havafaniri kushandiswa pasina waari nomumwe. Uye kuti kufadza abatsirwe kubvuma yavo, unofanira kuva noruzivo. Musava chakaipa tinyatsoziva inotevera kupatsanura:

• Water-soluble mavhitaminzi - ndicho B uye C. Once mumuviri, ivo vanobva vangomutsirwa kunyura uye hazvina kutorwa nehama dzazvo nezviyero hwokurara. Saka, kunyange chakaita zvokugadzirwa zvinhu veboka iri asingadi kuwana chero ovhadhozi. Asi kudyiwa zvinhu izvi ndiyo huru, saka zvinotisimbisa mavhitamini aya Kudya kunofanira ose zuva nohwakazara.
• Mafuta-soluble mavhitaminzi. peculiarity wavo kuti vanogona kuunganidza. Kudivi rimwe - iri ndinoiitawo guru, nokuti anosika kuchengeterwa inogona apedzera zvikuru kwenguva refu. Ukuwo, pane mukana ovhadhozi.

Iye zvino ngatikurukurei zvakadzama ose anodiwa mavhitaminzi kuti tsandanyama.

vhitamini A

How arufabheti inotanga tsamba iyi, uye zvaunonyora, isuwo tinoda kutanga retinol. Uye sei zvimwe, nekuti mavhitaminzi A uye E - ndiyo nyaya inokosha kuti kukura. Uye yedu tsandanyama rinenge pasi mitemo yakafanana Mamwe seboka.

The chikuru basa vhitamini A - ndiwo kwetunhu mapuroteni. Asi kwete ndizvozvo zvose. With zvakakwana kugadzirwa maatomu akafanana izvi wakakurumidza glycogen mune zvokudya. Sezvazvakanyorwa kuzivikanwa, kunowanika simba kuti muviri inoshandisa munguva kunonyanyisa chaiko nesimba.

Vatambi mavhitaminzi A uye E zvinofanira kuparadzwa yakakura zvakakwana yakawanda, sezvo kurovedza muviri yekudyidzana kunokanganisa Absorção de Água kwayo. Izvi ndezvechokwadi kunyanya retinol. Vazhinji kuuya vhitamini A anooneka kuzochinja. Zvakakosha kuziva kuti pane zvakasikwa namatsime, zvizhinji. mukaka ichi uye madomasi, hove uye vise, uyewo zvose yakachena hanyanisi.

Chitubu vechidiki uye basa

Kutaura mavhitaminzi kuti tsandanyama building, haugoni kukanganwa pamusoro tocopherol. Vhitamini E - Nde vanzwe runako uye basa. Pasina izvozvo, musingadi kuwana inodiwa huwandu simba. Kana ukasarudza kuvaka tsandanyama nokukurumidza kumhanya, ipapo rinokosha kuti chokwadi. It tocopherol inodzora tsandanyama basa. Uyezve, zviri inosimbisawo uye simba, saka zvakakodzera kuti vatambi. Chimwe basa rinokosha - ndiwo kudzivirira muchitokisi membranes, idzo dzakaparadzwa panguva zvikuru vanga vaneta. Zvichaita kuvimba kukura netsandanyama. Zvisinei, kuvimba chete mavhitamini haisi zvakakodzera, uchava kwakaoma uye refu basa rimwe tsandanyama boka.

Vanonyanya kupa vhitamini E - namafuta muriwo. Unofanira kudya chete unrefined chigadzirwa kugadzirwa nechando zvenzara. Uyezve, unofanira rokuvandudza zvaunodya nzungu namaamanda, bota uye yekotapeya, uyewo vachiwaridza miriwo.

chipo kwezuva

Muzhizha vhitamini D anogadzirwa muviri pachawo pasi ultraviolet chiedza. The chikuru basa chacho nedanho tsandanyama kukura - ndiye normalization calcium phosphorus Absorção de Água. Zviri kuburikidza zvinhu izvi zvichiitika tsandanyama sunga. Dzavo nguva kunobva kusimba nokudzidziswa simba.

Pasina vhitamini yakakwana D yekudyidzana DZEMUNHU DZINODZORA Kukura kwetsandanyama. Uyezve, kuzvidya mwoyo, izvo muviri pasi yokurovedza muviri, yekudyidzana kuwedzera njodzi yokukuvadzwa. Mavhitaminzi kusimbisa tsandanyama zvinobatsira kuti kukura kwavo uye mangwanani kupora, uye calcium yakawanda kunosimbisa pfupa munyama kuti kuchengeta tsandanyama idzi. Nemamwe mashoko, kuti chigone mutoro muviri nokuwedzera anoda zvakawanda calcium, inova yakawanda anobudirira uptake akabatana vhitamini D.

Nokuti kugadzirwa Vitamin D mukuru wegiredhi unofanira kudya mafuta hove, chiropa, mazai uye howa. Uye pamusoro jeka mazuva zvakakosha kuti panze zvakawanda.

B mavhitaminzi

Kufunga mavhitaminzi kuti tsandanyama kupora, unofanira kubhadhara ngwariro chaiyo boka iri kunyanya mvura-soluble. B mavhitaminzi vane zvakanaka chaizvo pane zvose metabolic urongwa, kusanganisira kukura netsandanyama. Ichi ndicho chinhu chinokosha nokuda Absorção de Água mapuroteni uye kuvaka tsandanyama tishu. Fitness vanodzidzisa vakabatanidzwa mune pfungwa kuti izvi ndizvo zvakanaka mavhitaminzi kuti tsandanyama. Ivo vanobatanidzwa mune simba kugadzirwa, kuwedzera tsandanyama excitability, kuzvidza kusimba tsandanyama sunga uye kunobatsira kuvaka kwetsandanyama.

vhitamini C

Tinopedzisira uchinyora mavhitaminzi zvaidikanwa tsandanyama. Zvino mazita kupfuura zvinhu zvinokosha zvinosanganisira muupenyu ascorbic acid. Iye ane chinoumbwa nezvinhu zvakawanda zvainoita muviri uye zvinobatanidzwa zvakananga nedanho tsandanyama chivakwa. It kunoitika nokuda vhitamini C uptake mapuroteni kuti anopinda muviri. Asi kwete ndizvozvo zvose. Ascorbic asidhi rinobatanidzwa paumbwe collagen, iyo kunosimbisa connective zvinyama pavezve majoini kuti vanotambura mitoro inorema. Rine vhitamini C muna zvinenge zvose michero nemiriwo.

Kusarudza rworudyi akagadzirwa

Mavhitaminzi zvinodiwa tsandanyama waizouya miviri yedu zuva nezuva pamwe huru kudya. Zvisinei, pasi akanyanyisa mitoro renguva dzose Kudya hakuna kukwana. Naizvozvo zvakafanira kutsivira zvaunodya chaizvo zvivako. Uye pakutanga muboka iri ndivo zingi zvokuwedzera. Mumitambo zvitoro kazhinji tinogona kuwana muviri testosterone, kana ZMA. Ivo ane zingi, magnesium uye mavhitaminzi kuti boka B. Asi mutengo wavo inadequately rudo vanokosha.

Nerumwe, unogona sarudza "Tsinkteral" (zingi sulfate). Rimwe hwendefa anopa muviri 45 MG ose zvokuvamba zinc. A ZMA zvose zvimwe zvinoriumba inogona kugadzirwa kubva kwakajairika vhitamini-chicherwa zvivako.

Sports zvokudya mukana wekuti mutengo

chaizvo inodhura kwazvo specialized muzvitoro. Saka, dzidza kusarudza mavhitaminzi kuti tsandanyama mu chemishonga. Uye akanakisisa zvivako ano ndiyo "gumi nomumwe Pronatal". Hongu, rakagadzirirwa kuvakadzi vane mimba. Ndokusaka chikamu yakawanda makro uye chiya chisingadiwi okunze, saka zvakakodzera kuti kukura. "Elevit Pronatal" zvinosanganisira yakadaro inokosha tsandanyama kukura makro uye microelements sezvo pyridoxine hydrochloride, ascorbic acid, vhitamini D, calcium, magnesium, simbi uye zinc. Vatambi vane yakakwirira kurovedza muviri anogona kutora pamahwendefa maviri pazuva.

Generic mushonga "Vitrum"

Kazhinji, mukurumbira chezvinodhaka zvivako hazvina kufanira Vamhanyi, nokuti zvakagadzirirwa vanhu kwomuzvarirwo kurovedza muviri. A Kunze inofadza munhu hwakanaka chipa uye mwero "Vitrum". In ayo mamiriro pane ose anodiwa mavhitaminzi kuti tsandanyama kukura, uyewo zvinoshamisa vanochengeta zvicherwa. Muviri Mumwe hwendefa anogamuchira calcium magnesium, potassium, simbi, mhangura, zingi, chromium, manganese, tini, nickel, nesilicon uye vanadium, phosphorus uye molybdenum, selenium uye ayodhini. The chete drawback kunzwisisa izvi kukwana simbi kugutsikana. Vatambi vanenge varumbidzwa kutora pamahwendefa maviri kamwe pazuva, zvekudya uye chisvusvuro.

Alternative kutengeswa nhasi

Kana hurongwa yakarumbidza apa havasi yaitengeswa pedyo Pharmacies, kana iwe kushaya nzira dzose kutora kwavari, unogona kusarudza anonyanya uye akakurumbira. Izvi Russian "Complivit". hwakanaka uye "Duovit» Czech zvinodhaka. Zvisinei, zvakanga zvisiri zvikuru akakurumbira pakati vatambi nekuti mahwendefa makuru kwazvo, uye unofanira kuzvitora kubva maviri.

pachinzvimbo mhedziso

Kana wasarudza nzira imwe nyanzvi mutambi, pomugove nyaya ichava pamberi penyu chakakomba zvikuru. Chete chete zvinovaka muviri zvinobvira vabudirire vakaronga kukwirira. Muchiitiko chino, hazvina zvakakodzera kutenga zvivako zvinodhura unyanzvi mumadhipatimendi. Enough kutsigira siyana Muterere, uye tora kwakanaka vhitamini-chicherwa zvivako. Zvino ake kupembedza nguva wakanyorwa yemitambo chikamu uye vanotanga kushanda muviri wako. Nokukurumidza uchawana migumisiro yokutanga. Vachange yakatokura kana chirongwa achava kuva nyanzvi mudzidzisi anogona zvakakwana kuongorora mukana muviri wako uye kunobatsira kuwedzera mutoro zvishoma nezvishoma, pasina kunyanya kushushikana.