Chifukwa Chomwe Mavitamini B Ndiwo Chinsinsi Cha Mphamvu Zambiri

Zamkati

• B2 (Riboflavin)
• B6 (Pyridoxine)
• B12 (Cobalamin)
• Choline
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Mukakhala otanganidwa kwambiri, mumafunikira mavitamini a B ambiri. "Zakudyazi ndizofunikira kwambiri pakuchepetsa mphamvu zamagetsi," atero a Melinda M. Manore, Ph.D., R.D.N., pulofesa wazakudya ku Oregon State University. Ndikofunikira pakuphwanya chakudya kukhala mafuta, kunyamula mpweya m'thupi lanu, ndikuwonjezera kupanga kwa maselo ofiira amagazi kuti minofu yanu igwire bwino ntchito.

Koma choseketsa pa ma B ndikuti adwalitsidwa ndi zizolowezi zabwino-ngati mutachita masewera olimbitsa thupi ndikuchepetsa zakudya zina, mwina mukusowa. Mwachitsanzo, ngati mudula nyama kapena mkaka kapena kudya zakudya zopatsa mphamvu monga tirigu, magwero atatu apamwamba a mavitamini a B, pali mwayi woti simukupeza zokwanira. (BTW nachi chifukwa china chomwe mwina simukufuna kuthetsa mkaka.) Kuchita masewera olimbitsa thupi nthawi zonse kumakupangitsani kuti muchepetse kuchuluka kwanu kwa B mwachangu kuposa kungokhala. Kuphatikiza apo, magawo ochepa a ma B awonetsedwa kuti amakhudza masewera.

Mwamwayi, zonse zomwe zimafunika ndikusintha pang'ono kudya kuti zinthu zisinthe. Mndandandawu ukufotokoza bwino zomwe mukufuna komanso chifukwa chiyani.

B2 (Riboflavin)

Izi zimaphwanya chakudya, mapuloteni, ndi mafuta omwe mumadya ndikuwasandutsa glucose, amino acid, ndi mafuta acids-zinthu zomwe thupi lanu limagwiritsa ntchito ngati mafuta. "Ndizo zomwe zimakupatsani mphamvu mukamachita masewera olimbitsa thupi," akufotokoza motero Nicole Lund, RD. Izi ndizofunikira kwa aliyense, koma azimayi omwe amagwira ntchito pafupipafupi amafunikira mphamvu zambiri tsiku lonse kuposa omwe satero, kuti athe kukhala ocheperako kuposa ma B2, Lund akuwonjezera.

Kukonzekera: Pezani 1.1 mg wa riboflavin tsiku ndi tsiku kudzera mu zakudya monga ma almond (1⁄4 chikho chili ndi 0.41 mg wa B2), yogurt wachi Greek (ma ounike 6, 0.4 mg), bowa woyera (1 chikho, 0.39 mg), mazira (1 hard- yophika, 0.26 mg), ndi ziphuphu za brussels (1 chikho chowiritsa, 0.13 mg).

B6 (Pyridoxine)

Zimakuthandizani kuti musinthe chakudya kukhala mphamvu monga riboflavin amachitira. Kuphatikiza apo, B6 imathandizanso ndi kutsekeka kwa minofu, zomwe ndizofunikira pakuyenda mkati ndi kunja kwa masewera olimbitsa thupi. Kuwonjezera apo, vitaminiyi imathandiza thupi lanu kupanga serotonin ndi melatonin, mahomoni awiri omwe amawongolera maganizo anu ndi kugona kwanu, anatero Keri Glassman, R.D.N., katswiri wa zakudya komanso woyambitsa Nutritious Life, kampani ya zaumoyo.

Vuto ndiloti, anthu omwe amachita masewera olimbitsa thupi amagwiritsa ntchito B6 kuposa omwe satero, kafukufuku amapeza. M'malo mwake, kafukufuku wina wasonyeza kuti 60% ya othamanga alibe vitamini B6. Pofuna kupewa kuchepa, azimayi akhama ayenera kutsata 1.5 mg mpaka 2.3 mg patsiku, akutero Manore. Pezani michere pakudya nkhuku (ma ouniki 4 a Turkey ali ndi 0.92 mg), nsomba zamafuta (ma ouniki atatu a salimoni, 0.55 mg), walnuts (1 chikho, 0.54 mg), mbewu za mpendadzuwa (1 cup2 chikho, 0.52 mg), nthochi (imodzi yayikulu, 0.49 mg), ndi mphodza (1 cup2 chikho, 0.18 mg).

B12 (Cobalamin)

Malo osungira mphamvu ofunikira mphamvu, B12 imathandizira kupanga maselo ofiira amwazi ndikuthandizira chitsulo kupanga hemoglobin, yomwe imanyamula mpweya m'thupi lonse, Glassman akutero. (Vitaminiyo imathandizanso paumoyo wabongo). Koma popeza imapezeka makamaka munyama, odyetsa zamasamba ndi nyama zamasamba nthawi zambiri zimakhala zosowa. Ndipotu, pafupifupi 89 peresenti ya zinyama sizipeza B12 yokwanira kuchokera ku chakudya chokha, kafukufuku waposachedwapa m'magazini. Kafukufuku Wazakudya lipoti.

Amayi oyenerera amafunikira pafupifupi 2.4 mcg tsiku lililonse. Ngati mumadya nyama kapena nsomba, ndizosavuta kupeza - ma ounces atatu a salimoni ali ndi 2.38 mcg ndi ma ounces atatu a ng'ombe, 3.88 mcg. Koma ngati simutero, Glassman akulangizani kudya zakudya zolimba monga mkaka wa soya (8 ounces, 2.7 mcg), chimanga cholimba (3⁄4 chikho, 6 mcg), ndi yisiti yopatsa thanzi (supuni imodzi, 2.4 mcg). Onetsetsani kuti mukugawa: Thupi limangoyamwa B12 yochuluka nthawi imodzi. Idyani kapena kumwa pafupifupi 25 peresenti ya zomwe mumafuna tsiku lililonse pazakudya zilizonse kapena zokhwasula-khwasula.

Choline

Chomerachi chimakhala cholumikizira pakati pa minofu yanu ndi ubongo wanu. (Ngakhale kuti sikuti ndi vitamini B, akatswiri amaiona kuti ndi yofunika chifukwa ndiyofunikira pakupanga mphamvu.)

"Mukufuna choline kuti mutsegule acetylcholine, neurotransmitter yomwe imauza minofu kuti isunthe," akutero Lund. "Kuphunzira luso latsopano kumalo ochitira masewera olimbitsa thupi, monga kettlebell swings kapena barre routines, kumafuna chisamaliro, chidziwitso, ndi kugwirizana - zonsezi zimadalira choline kuti chichitike."

Komabe azimayi 94% samalandira 425 mg tsiku lililonse, atero a Zolemba pa American College of Nutrition. Kuti muwonjezere kudya, idyani mazira (1 yophika kwambiri imakhala ndi 147 mg), Turkey (3 ounces, 72 mg), ndi soya mapuloteni ufa (chinga chimodzi, 141 mg), kapena imodzi mwa maphikidwe odzazidwa ndi choline.

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