Kungani ama-Vitamin B eyimfihlo yamandla amaningi

-Delile

• I-B2 (Riboflavin)
• I-B6 (Pyridoxine)
• I-B12 (Cobalamin)
• Choline
• Buyekeza kwe-

Uma usebenza kakhulu, udinga amavithamini B amaningi. "Le misoco ibaluleke kakhulu ekusetshenzisweni kwamandla," kusho u-Melinda M. Manore, Ph.D., R.D.N., uprofesa wezokudla okunomsoco e-Oregon State University. Zibalulekile ekwehlukaniseni ukudla kukaphethiloli, ukuhambisa umoya-mpilo emzimbeni wakho wonke, nokwandisa ukukhiqizwa kwakho kwamaseli abomvu-egazi ukugcina imisipha yakho isebenza kahle.

Kodwa into ehlekisayo ngama-B ukuthi akhubaza imikhuba enempilo-uma uzivocavoca futhi unciphisa ukudla okuthile, kungenzeka ukuthi awufiki. Isibonelo, uma usika inyama noma ubisi noma udla ama-carbohydrate ngendlela yokusanhlamvu, imithombo emithathu ephezulu yamavithamini B, maningi amathuba okuthi awutholi okwanele. (I-BTW nasi esinye isizathu ongahle ungafuni ukuqeda ubisi.) Ukuzivocavoca umzimba njalo kukwenza ukhiphe ukunikezwa kwakho kwe-B ngokushesha kunokuhlala phansi. Ngaphezu kwalokho, amazinga aphansi amancane ama-B athile akhonjisiwe ukuthi athinte kabi ukusebenza kwezemidlalo.

Ngenhlanhla, okudingayo ukulungiswa okulula kokudla ukuguqula izinto. Lolu hlu lokuhlola lucacisa kahle ukuthi yini oyidingayo nokuthi kungani.

I-B2 (Riboflavin)

Lokhu kwephula ama-carbohydrate, amaprotheni, namafutha owadlayo futhi kuguqule kube ushukela, ama-amino acid, nama-fatty acids-izinto ezisetshenziswa umzimba wakho njengophethiloli. "Yilokho okukunika amandla uma uzivocavoca," kuchaza uNicole Lund, R.D.N., isazi sokudla kwezemidlalo kanye nomqeqeshi womuntu siqu e-NYU Langone Sports Performance Center. Lokho kubalulekile kuwo wonke umuntu, kodwa abesifazane abasebenza njalo badinga amandla amaningi usuku lonke kunalabo abangawasebenzisi, ngakho bangase babe namathuba amaningi okuba namazinga e-B2 aphansi kunabaningi, kusho uLund.

Ukulungiswa: Thola u-1.1 mg we-riboflavin nsuku zonke ngokudla okufana nama-alimondi (inkomishi engu-1⁄4 iqukethe u-0.41 mg we-B2), iyogathi yamaGrikhi (ama-ounces ayisithupha, 0.4 mg), amakhowe amhlophe (inkomishi eyodwa, 0.39 mg), amaqanda (1 kanzima- abilisiwe, 0.26 mg), namahlumela aseBrussels (1 inkomishi ebilisiwe, 0.13 mg).

I-B6 (Pyridoxine)

Kukusiza ukuthi uguqule ukudla kube amandla njengoba kwenza i-riboflavin. Ngaphezu kwalokho, i-B6 iphinde isize ngokufinyela kwemisipha, okuyisihluthulelo sokunyakaza ngaphakathi nangaphandle kwejimu. Ngaphezu kwalokho, ivithamini isiza umzimba wakho ukukhiqiza i-serotonin ne-melatonin, amahomoni amabili athuthukisa isimo sakho sengqondo nokulala kwakho, kusho uKeri Glassman, R.D.N., isazi sokudla okunempilo nomsunguli weNutritious Life, inkampani yezempilo.

Inkinga ukuthi, abantu abavocavoca umzimba basebenzisa i-B6 eningi kunalabo abangazivocavoci, ucwaningo luthola. Eqinisweni, ezinye izifundo zikhombisile ukuthi amaphesenti ama-60 abasubathi entula uvithamini B6. Ukuvimbela ukushoda, abesifazane abasebenzayo kufanele bahlose u-1.5 mg kuya ku-2.3 mg ngosuku, kusho uManore. Thola umsoco ngokudla izinkukhu (ama-ounces ama-4 wesifuba se-turkey ane-0.92 mg), izinhlanzi ezinamafutha (ama-ounces ama-3 salmon, 0.55 mg), ama-walnuts (1 inkomishi, 0.54 mg), imbewu ye-sunflower (1 cup2 inkomishi, 0.52 mg), ubhanana (eyodwa enkulu, 0.49 mg), namalenti (1 cup2 inkomishi, 0.18 mg).

I-B12 (Cobalamin)

Indawo yamandla ebalulekile yamandla, i-B12 isiza ngokukhiqizwa kwamaseli abomvu egazi futhi isiza i-iron ukudala i-hemoglobin, ethwala umoya-mpilo emzimbeni wonke, kusho uGlassman. (Ivithamini nayo ibamba iqhaza elimangazayo empilweni yobuchopho). Kodwa njengoba itholakala kakhulu enyameni, abantu abadla imifino kanye nemifino bavame ukuntula. Eqinisweni, cishe amaphesenti angama-89 wezilwane ezidliwayo awayitholi i-B12 eyanele ekudleni kuphela, ucwaningo lwakamuva kujenali. Ucwaningo Lokudla Okunomsoco kubika.

Abesifazane abafanelekile badinga cishe u-2.4 mcg nsuku zonke. Uma udla inyama noma inhlanzi, lokho kulula kakhulu ukukuzuza-ama-ounces ama-3 e-salmon ano-2.38 mcg nama-ounces ama-3 wenkomo, 3.88 mcg. Kepha uma ungakwenzi, uGlassman uphakamisa ukudla ukudla okuqinile okufana nobisi lwe-soy (ama-ounces ama-8, ama-2.7 mcg), okusanhlamvu okuqinisiwe (inkomishi engu-3⁄4, i-6 mcg), nemvubelo yokudla okunomsoco (isipuni esingu-1, 2.4 mcg). Vele uqiniseke ukuyihlukanisa: Umzimba ungamunca i-B12 engakanani ngasikhathi sinye. Yidla noma uphuze cishe amaphesenti angama-25 kwethagethi yakho yansuku zonke ngokudla ngakunye noma okulula.

Choline

Lesi sakhi sisebenza njengesixhumanisi phakathi kwemisipha yakho nobuchopho bakho. (Noma kungeyona ivithamini ka-B, ochwepheshe bayithatha njengeyodwa ngoba ibaluleke kakhulu ekukhiqizeni amandla.)

"Udinga i-choline ukuze usebenzise i-acetylcholine, i-neurotransmitter etshela imisipha ukuthi inyakaze," kusho uLund. "Ukufunda amakhono amasha ejimini, njengokushintshana kwe-kettlebell noma imigwaqo ye-barre, kudinga ukunakekelwa, ukusebenza kwengqondo, nokuxhumanisa-konke lokho kuncike ekutheni i-choline yenzeke."

Yize kunjalo amaphesenti angama-94 wabesifazane awatholi ama-425 mg anconyiwe ngosuku, kubika i Ijenali ye-American College of Nutrition. Ukwengeza ukudla kwakho, yidla amaqanda (1 okuphekwe kanzima kune-147 mg), i-turkey (ama-ounces ama-3, ama-72 mg), ne-soy protein powder (i-scoop eyodwa, i-141 mg), noma enye yalezi zokupheka ezigcwaliswe nge-choline.

Buyekeza kwe-