Vitamin B na bodybuilding: na onunu ogwu, otú e si lee

Dị ka a na-achị, sporstmen bodybuilding akwụ a otutu anya ha nri, nke na-ekere òkè na-ewu ihe enyemaka ahụ. Otú ọ dị, ụfọdụ na ha na-echefu banyere vitamin, nke na oge nke ike ọzụzụ ndị dị oké mkpa nke ahu. Taa, e nwere ọtụtụ bekee ga-adị ugbu a na ihe oriri nke na-eme egwuregwu, otu onye nke bụ a B vitamin, na Bodybuilding ya nwere ọrụ pụrụ iche.

N'oge ibu azụ ahụ bụ karịsịa mkpa na-akwado na iji ihe nri. Okodu a ọtụtụ nke ike na mkpa ego, ahụ na-aghọ ngwangwa ma na-adịghị ike, n'ihi ya, ọ dị mkpa ka jupụta mee nọrọ na nri naanị, ma niile dị mkpa vitamin na mineral.

Gịnị bụ B vitamin na bodybuilding

The dum nke B vitamin, dị ka a na-achị, ẹkedọhọde "B-mgbagwoju", na ọ na-agụnye 8 vitamin bụ mmiri-soluble na anaghị imubanye ke idem. Tụkwasịnụ nke vitamin ga-mgbe niile na-replenished si n'èzí, ndị a na-agụnye:

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 dị mkpa ebe ọ bụ na ihe nile nke ọgwụ ọ bụ ihe kasị mkpa maka muscle uka.

Ọrụ nke vitamin B

• Vitamin otu a na-enyere aka na mmepụta nke ike na ahu.
• Na-enyere aka nke uru ahụ na-arụ ọrụ.
• Dị mkpa maka mma assimilation nke na-edozi, abụba, carbohydrates.
• Eme abụba ọkụ.
• Help mkpụrụ ndụ na-eto eto na ike.
• Na-eme ka ike ọgụ.
• Emetụta kwesịrị ịrụ ọrụ nke Central ụjọ usoro.
• Na-eme ka saturation nke organism na nri.
• Play a ọrụ na-amụba metabolic ọnụego.
• Nwere a nti mmetụta na ahụ ike nke anụ ahụ.
• Eme ka kpochapụ ndị na-akpata nchegbu na ọrịa obi.

Ịrịba ama nke vitamin erughi

Nje nnukwu ụkọ a akpan akpan uru gị n'ụlọnga na n'ụzọ ndị ọzọ na-egosi na ọ dị mkpa iji chefuo ya ọghọm. Ọ bụrụ na e nwere ụkọ nke vitamin B, o nwere ike mgbe e mesịrị na-ahụ ike nsogbu.

Ọ bụrụ na ahụ bụ ezughị:

• vitamin B1 - omume beriberi, arọ ọnwụ, n'ụzọ mmetụta uche na-ejighị n'aka na steeti, edema, gbasara obi arrhythmias;
• B2 - e nwere uche na ìhè anyanwụ, gbawara egbugbere ọnụ, mbufụt nke ire;
• B3 - agụmakwụkwọ pellagra, dị ka a pụta - sleeplessness, adịghị ike, ime ihe ike;
• Vitamin B5 - ọdịdị nke ihe otutu na akpụkpọ tingling;
• B6 - anaemia, ịda mbà n'obi, ọbara mgbali elu, dermatitis;
• Q7 - apụta isi ibu na ụjọ usoro ọrịa;
• B9 - omume makrotsertarnoy anaemia, elu etoju nke homocysteine;
• B12 - ntoputa nke ebe nchekwa gafee, makrotsertarnaya anaemia.

onunu ogwu

Vitamin B na bodybuilding, nakwa dị ka ọ bụla ọzọ dị, egwuregwu oriri na-edozi, ọ dị mkpa na-na ọ dị mkpa kwa ụbọchị 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.

Banyere ụba ọrụ ịzụ onunu ogwu nwere ike mụbara ọtụtụ ugboro. Ma mgbe nile na-mara nke ọma na ntuziaka maka ojiji nke onye ọ bụla ọgwụ.

vitamin B1

Thiamine ma ọ bụ B1, dị oké mkpa maka mma absorption site aru nke carbohydrates. Ya mere, vitamin B1 na bodybuilding bụ nnọọ ewu ewu, n'ihi na ọ bụ na-efu nke carbohydrate oriri-emepụta ike maka ike ọzụzụ.

Ọ bụrụ na nke a umi ke idem bụ ezughi oke, mgbe ahụ, carbohydrates na-edozi ahụ ma na-agụghị oké etinye obi gị dum n'ihi na achọrọ 2 g carbohydrate assimilation 1 g nke protein.

Thiamine a hụrụ na ọka, achịcha, anụ, osikapa, yist, ọka na akụ.

Na a ụkọ a vitamin ke idem carbohydrates na-agbajikwa ala bụghị na zuru, na foduru na-edebe dị ka abụba. Ya mere, na-eme egwuregwu na-nweta na aru nke enyemaka, ọ dị mkpa iji etinye uche pụrụ iche n'ikuku B1.

riboflavin

Riboflavin eme ka protein metabolism ke idem, na nke a bụ ihe dị ezigbo mkpa mgbe mgbe ike ọzụzụ, n'ihi na egwuregwu na-achọ ihe oriri nke vitamin B2. Ọ bụrụ na ị na-enye onye ọzọ na oriri nke riboflavin, muscle ibu ga-eme dị nnọọ nwayọọ nwayọọ.

B2 nwere ike kwadebere si ọka, mmiri ara ehi, anụ, àkwá, cheese, agwa, buckwheat, imeju.

vitamin B3

Niacin, ma ọ bụ nicotinic acid, na-arụpụta ike na nri, nke na-enyere na-ebu kpụ ọkụ n'ọnụ ọzụzụ. Bụghị ike eche na enweghị ezu B3, na, karị, na ike na-ekwu okwu nke na-arụpụta arụsi na muscle ibu ime.

Niacin bụ ugbu a na anụ, mmiri ara ehi, àkwá, azụ, legumes, poteto.

vitamin B5

Pantothenic acid na-akwalite mmepụta nke ike site na nri na guzobere cholesterol.

B5 nwere ike kwadebere si anụ, legumes, dum ọka.

vitamin B6

Dị ka e kwuru, ị gaghị adị na-enweghị bodybuilding vitamin, vitamin B6 bụ ihe kasị mkpa na ahu ụlọ. Protein - a ewu ihe owuwu maka mọzụlụ, na pyridoxine enyere synthesize ya.

B6 dị na ngwa meats, osikapa, azụ, soya agwa, butter, unere.

Dị ka B1, ekere òkè dị mkpa nke vitamin B6 na bodybuilding, otú e si lee ya, e nwere ike dị ntuziaka ka ọgwụ.

Pyridoxine arụpụta insulin na ndị ọzọ dị mkpa enzymes ke idem. Mgbe ike na-azụ na-eme egwuregwu mkpa karịsịa nke a vitamin dị ka ọ enwekwu ume ma na-enyere ịchịkọta abụba.

vitamin B7

Biotin synthesizes ọdụdụ asịd na-agụnye na-ahụ ike. Ọ bụrụ na vitamin B7 bụ ezughị, na-glucose uptake ga-eme.

B7 dị n'ime nkochi ime akwa, Brewer si yist, mushrooms, agwa, kọlịflawa.

vitamin B9

Folic acid bụ idem ke cell nkewa na guzobe nucleic asịd.

B9 a hụrụ na imeju, green vegetables, mmiri ara ehi, àkwá.

cyanocobalamin

Cyanocobalamin ma ọ bụ vitamin B12 na bodybuilding akwalite usoro nke protein metabolism ke idem synthesizes amino asịd, activates ike mgbanwe. Ihe ọzọ dị mkpa ọrụ nke B12 bụ ịnọgide na-enwe dị mkpa ọrụ nke ụjọ usoro na akara uru.

Ẹdude ke imeju, anụ, mmiri ara ehi, azụ, àkwá.

Vitamin B12 bụ kasị baa uru maka egwuregwu. Cyanocobalamin enyere ọkụ abụba na otú bụ nanị oké mkpa maka eke muscle definition. Ihe ọzọ dị mkpa ọrụ nke a umi bụ iji weghachi ozu ke ibu ọzụzụ.

B12, tinyere B1 na B6 na-agụnye nchikota nke mmegharị, na-enye mkpụrụ ndụ na oxygen, na-ebelata muscle emep uta eri. Cyanocobalamin dị mkpa karịsịa maka na-eme egwuregwu na-eme erighị anụ, dị ka ọ bụ ugbu a naanị na anụ na ngwaahịa.

Ọ nwere ike iwere ọnụ ma ọ bụ gbanye vitamin B12, bodybuilding onunu ogwu nwere ike ịbụ ihe karịa gosiri na ọgwụ ọjọọ nkwakọ.

E nwekwara a vitamin-dị ka bekee nke otu B, ndị a na-agụnye:

• B4 - choline, mma ebe nchekwa na ukpụhọde larịị nke insulin.
• B8 - inositol, apụta ụra, ebelata ìgwè abụba ke imeju.
• B10 - P-aminobenzoic acid, na-agụnye protein mgbaze.

O nwekwara a hụrụ site nnyocha na ndị a ọcha bụ bụghị ihe niile ahụ na vitamin, na vitamin-ka umi, ma ha na-eme na-nwere mmetụta bara uru na ahu.

Vitamin B na Bodybuilding oké mkpa ọ bụghị nanị na-ewu a mara mma n'ahụ, kamakwa n'ihi na ike. Ọ ga-ghọtara na vitamin na-bụghị synthesized site ahụ, anyị ga-abịa nanị site n'èzí. Iji mee nke a, i nwere ike iri ihe oriri nke na-ebu niile bara uru mineral na B-mgbagwoju, ma ọ bụ zụrụ na pharmacies ma ọ bụ na-echekwa nke egwuregwu oriri na-edozi pụrụ iche vitamin okụre.

Sports - ọ bụghị nanị mpụga mma, ma na-esịtidem ahụ ike, n'ihi ya, ọ bụ na oké anya ịgakwuru a nke.