Vitamin B a bodybuilding: sashi, da yadda za a dauki

Kamar yadda mai mulkin, sporstmen bodybuilding biya mai yawa da hankali ga rage cin abinci, wanda ke taka rawa a cikin shiri na taimako jiki. Duk da haka, wasu sun manta game da bitamin, wanda a cikin tsawon ƙarfi horo suke da muhimmanci ga jiki. Yau, akwai yalwa da abubuwa da cewa dole ne su kasance ba a rage cin abinci na 'yan wasa, daya daga wanda yake shi ne B bitamin, a bodybuilding da shi yana na musamman rawa.

A lokacin nauyi horar da jiki ne musamman da bukatar tallafa tare da yin amfani da gina jiki. Jawabin da makamashi mai yawa da kuma muhimman albarkatu, da jiki ya zama m da rauni, don haka yana da muhimmanci a cika reserves ya ciyar a kan abinci kawai, amma kuma duk da dole bitamin da kuma ma'adanai.

Mene ne B bitamin a bodybuilding

Dukan rukunin na B bitamin, kamar yadda mai mulkin, kaddamarda "B-hadaddun", kuma shi ya hada 8 bitamin ne ruwa mai narkewa kuma ba ya tara a cikin jiki. Supply bitamin dole ne a kullum a bayansa da daga waje, wadannan sun hada da:

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.

Vitamin bodybuilding da muhimmanci tun duk da magunguna ya ne mafi zama dole domin tsoka taro.

Ayyuka na bitamin B

• Vitamins wannan kungiya ya taimaka wajen samar da makamashi a cikin jiki.
• Taimaka tsokoki aiki.
• Da ake bukata domin mafi assimilation sunadarai, fats, carbohydrates.
• Inganta mai kona.
• Taimako Kwayoyin girma da kuma raba.
• Taimakawa wajen karfafa rigakafi.
• Shafi na al'ada aiki na tsakiya m tsarin.
• Taimakawa wajen jikewa da kwayoyin da gina jiki.
• Taka rawa a kara rayuwa kudi.
• Da kyau tasiri a kan kiwon lafiya na fata.
• Taimakawa wajen kawar da Sanadin danniya da kuma cututtukan zuciya.

Ãyõyin bitamin rashi

Kwayoyin m karancin wani musamman m wakili da in ba haka ba sakonni da bukatar biyan diyya da disadvantages. Idan akwai wani rashin bitamin B, zai iya daga baya zama lafiya matsaloli.

Idan jiki ba da isasshen:

• bitamin B1 - aukuwa beriberi, nauyi asara, haushi m jihar, edema, cardiac arrhythmias.
• B2 - akwai ƙwarai zuwa ga hasken rana, fashe lebe, kumburi da harshe;
• B3 - ilimin pellagra, kamar yadda wani sakamako - sleeplessness, wani rauni, ta'adi.
• Vitamin B5 - bayyanar kuraje da kuma fata tingling.
• B6 - anemia, ciki, hawan jini, dermatitis.
• Q7 - bayyana sosai girma da kuma juyayi tsarin cuta.
• B9 - aukuwa makrotsertarnoy anemia, dagagge matakan homocysteine.
• B12 - fitowan da memory lapses, makrotsertarnaya anemia.

sashi

Vitamin B a bodybuilding, kazalika da wani abu, wasanni abinci mai gina jiki, shi wajibi ne ya dauki a dole kullum dosages.

• 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.

Game da ƙara aiki a horar da sashi za a iya ƙara sau da yawa. Amma ko da yaushe familiarize da umarnin ga yin amfani da kowane mutum miyagun ƙwayoyi.

bitamin B1

Thiamine ko B1, yana da muhimmanci ga mafi alhẽri sha, ta wurin jikin carbohydrates. Saboda haka, bitamin B1 a bodybuilding ne Popular, domin shi ne a kudi na carbohydrate abinci samar da makamashi domin ƙarfi horo.

Idan wannan abu a cikin jiki ne kasa, sa'an nan da carbohydrates da sunadarai, kuma suna talauci tunawa saboda ake bukata 2 g carbohydrate assimilation for 1 g gina jiki.

Thiamine da aka samu a hatsi, burodi, nama, da shinkafa, da yisti, masara da kuma kwayoyi.

Tare da kasawa da wannan bitamin a cikin jiki carbohydrates suna karye ba a cika, da kuma ragowar aka ajiye a matsayin mai. Saboda haka, 'yan wasa da suka kai a jikin taimako, shi wajibi ne su biya na musamman da hankali ga liyafar B1.

riboflavin

Riboflavin taimaka wa gina jiki metabolism a cikin jiki, da kuma wannan sigar musamman muhimmanci a lokacin da ƙarfi horo, saboda wasanni na bukatar karin amfani da bitamin B2. Idan ba ka samar da wani ƙarin ci daga riboflavin, tsoka girma zai auku sosai a hankali.

B2 iya shirya daga hatsi, madara, nama, qwai, cuku, fis, buckwheat, hanta.

bitamin B3

Niacin, ko nicotinic acid, samar da makamashi daga abinci, wanda taimaka a gudanar da wani m horo. Ba wuya a tsammani cewa ba tare da isasshen B3, kuma, bi da bi, da kuma samar da makamashi ga magana daga m workouts da tsoka girma faruwa.

Niacin ne ba a cikin nama, madara, qwai, kifi, legumes, dankali.

bitamin B5

Pantothenic acid ma da inganta harkokin samar da makamashi daga abinci da kuma samuwar cholesterol.

B5 za a iya shirya daga nama, legumes, dukan hatsi hatsi.

bitamin B6

Kamar yadda aka ce, ba zai iya zama ba tare da bodybuilding bitamin, da bitamin B6 ne mafi muhimmanci a jiki da ginin. Protein - wani gini abu don tsokoki, da kuma pyridoxine taimaka haduwa da shi.

B6 kunshe ne a cikin sashin jiki nama, da shinkafa, da kifi, soya wake, man shanu, ayaba.

Kamar B1, taka muhimmiyar rawa na bitamin B6 a bodybuilding, yadda za a dauki shi, za a iya samu a cikin umarnin da miyagun ƙwayoyi.

Pyridoxine samar da insulin da kuma sauran muhimman enzymes a cikin jiki. Lokacin da karfin horar da 'yan wasa musamman bukatar da wannan bitamin kamar yadda qara halin iya jurewa da kuma taimaka ga shirin yaqi mai.

bitamin B7

Biotin synthesizes m acid da aka hannu a samun da jiki makamashi. Idan bitamin B7 bai isa ba, ba glucose fahimta da za su faru.

B7 samuwa a cikin gwaiduwa, Brewer ta yisti, namomin kaza, wake, farin kabeji.

bitamin B9

Folic acid ne da hannu a cikin cell division da kuma samuwar nucleic acid.

B9 da aka samu a hanta, kore kayan lambu, madara, qwai.

cyanocobalamin

Cyanocobalamin ko bitamin B12 a bodybuilding inganta aiwatar da furotin da metabolism a cikin jiki synthesizes amino acid, activates da makamashi musayar. Wani muhimmin aiki na B12 ne ya kula da muhimmanci ayyuka na juyayi tsarin da iko tsokoki.

Dauke da hanta, nama, madara, kifi, qwai.

Vitamin B12 ne mafi muhimmanci ga 'yan wasa. Cyanocobalamin taimaka ƙona kitsen da haka ne kawai ba makawa ga samar da tsoka definition. Wani muhimmin aiki na wannan abu ne don mayar da jiki bayan nauyi horo.

B12, tare da B1 da kuma B6 ne da hannu a cikin daidaituwa na ƙungiyoyi, samar da Kwayoyin tare da oxygen, rage tsoka zaruruwa. Cyanocobalamin yana da muhimmanci musamman ga 'yan wasa da suka bi don cin ganyayyaki, a matsayin shi ne ba kawai a cikin dabba da kayayyakin.

Yana iya dauka da baki ko allura bitamin B12, bodybuilding sashi na iya zama fiye da nuna a kan miyagun ƙwayoyi marufi.

Akwai kuma bitamin-kamar abubuwa na kungiyar B, wadannan sun hada da:

• B4 - choline, inganta ƙwaƙwalwar ajiya da kuma daidaitawa da matakin na insulin.
• B8 - inositol, daidai a barci, rage jari na mai a cikin hanta.
• B10 - P-aminobenzoic acid, yana da hannu a cikin furotin narkewa.

An kuma an samo ta hanyar bincike da cewa wadannan abubuwa ba duk da wannan, bitamin, da kuma bitamin-kamar abu, amma su yi amfani da ma yana da amfani tasiri a jiki.

Vitamin B a bodybuilding musamman da muhimmanci ba kawai don gina wani kyakkyawan jiki, amma kuma ga kiwon lafiya. Ya kamata a fahimci cewa bitamin ba hada da jiki, dole ne mu zo ne kawai daga waje. Don yin wannan, za ka iya ci abinci ke dauke da dukkan amfani ma'adanai da kuma B-hadaddun, ko sayi a Pharmacy, ko Stores na wasanni abinci mai gina jiki musamman bitamin gidaje.

Wasanni - shi ne ba kawai waje kyakkyawa, amma kuma ciki kiwon lafiya, don haka shi ne tare da mai da hankali ga kusanci wannan batun.