Xav txog kev siv ntau yam kis las rau cov neeg ncaws pob, peb txhua lub sijhawm suav cov khoom noj tsis txaus lossis cov txiaj ntsig ntawm cov zaub mov tshwj xeeb. Thiab txawm tias muaj ntau tus neeg ncaws pob uas tsis siv khoom noj khoom haus kis las, tswj tshwj xeeb kom muaj protein ntau. Uas tsis yog qhov tseeb nkaus, vim tias ntxiv rau cov rog, protein thiab carbohydrates, muaj lwm yam micronutrients, cov nyhuv ntawm uas, yog tias siv kom raug, tuaj yeem nce thiab nrawm dua qhov tshwm sim thawj cov kis las hauv CrossFit.
Niaj hnub no peb yuav xav txog qhov teeb meem cuam tshuam nrog kev noj haus ntawm cov chav kawm ntawm cov khoom noj muaj txiaj ntsig zoo li cov vitamins rau cov neeg ncaws pob. Dab tsi yog nws, thiab vim li cas cov neeg ncaws pob koom nrog kev tshaj lij lossis kev twv kom hla tus neeg xav tau nws?
Cov ntaub ntawv dav dav
Yog li, ua ntej xav txog cov vitamins rau cov neeg ncaws pob hauv kev nthuav dav, koj yuav tsum nkag siab tias cov vitamins feem ntau yog dab tsi? Yog li, cov vitamins yog, coj txawv txawv uas nws yuav zoo li, cov protein. Tab sis cov no tsis yog yooj yim protein. Cov no yog cov amino acid txuas txuas rau hauv qee txoj kev. Thaum noj, lawv siv tsis tsis ua, thiab, yog li ntawd, lub cev tsis tuaj yeem zom lawv thiab decompose rau cov khoom me me. Nyob rau tib lub sijhawm, qhov loj me me ntawm cov lej ntawm cov vitamins rau kev ua kis las yog li me me uas lub cev tuaj yeem zom lawv tag nrho rau hauv daim ntawv uas lawv nkag mus rau hauv lub cev.
Vim tias qhov no, ntau cov vitamins rau kev ua kis las tau siv rau hauv yuav luag txhua qhov kev qhia ntawm kev ua kis las: los ntawm powerlifting mus rau crossfit. Tab sis vim li cas cov vitamins tseem ceeb heev, thiab lawv yuav tsum tau saib xyuas tsis pub tsawg tshaj li qhov muaj protein tsawg? Tom qab tag nrho, lub cev tuaj yeem coj cov vitamins tsim nyog los ntawm nws tus kheej cov amino acid chains? Qhov tseeb, nws tsis yog li ntawd. Hmoov tsis zoo, lub cev tuaj yeem coj los ua ke ntawm cov vitamins tsawg tsawg ntawm nws tus kheej, thiab tsuas yog cov uas tsim nyog rau lub neej. Cov vitamins ntau muaj cov amino acids tseem ceeb uas cuam tshuam rau cov txheej txheem thiab muaj cov qauv uas lub cev tsis muaj peev xwm yug tau nws tus kheej.
Lwm qhov tseem ceeb yog tias kev siv cov vitamins thaum kawm tsis yog tsawg dua li ntawm carbohydrates thiab lub zog. Txawm li cas los xij, kev hloov cov vitamins yog qhov nyuaj dua, tshwj xeeb tshaj yog tias koj tsis yog tus neeg tsis noj nqaij uas tuag rau qhov noj ntau ntau cov zaub thiab txiv hmab txiv ntoo.
Qhov tseeb lom zem: Txiv mab txiv ntoo tseem yog ib qho tseem ceeb ntawm CrossFit tus neeg noj zaub mov noj. Tseeb, ntxiv rau fructose, uas yog teeb meem rau lub cev hnyav nce / ziab, nws muaj cov ntsiab lus ntawm ntau cov vitamins.
Cov nyhuv ntawm cov vitamins ntawm kev ua kis las
Cia peb xav txog yuav ua li cas qee pawg ntawm cov vitamins cuam tshuam rau kev ua kis las. Qhov no yuav pab koj nkag siab tias yog vim li cas koj yuav tsum yuav cov tshuaj vitamin ntau thiab yuav siv lawv kom raug rau qhov txiaj ntsig zoo tshaj plaws.
| Pab pawg Vitamin | Noj thaum twg? | Tus nqi ntawm cov vitamins hauv kev noj zaub mov ntawm cov neeg ncaws pob |
| Pab pawg muaj cov vitamins | Txhua lub sijhawm | Pab pawg vitamins A muaj zog adaptogens. Thaum noj ntau, lawv txhawb cov testosterone ntxiv, thiab tseem ceeb tshaj, lawv pab cov kws ncaws pob rov zoo dua ntawm kev sib tw. |
| Cov vitamins ntawm pab pawg B1 | Txhua lub sijhawm | Vitamin ntawm pab pawg B. Lub luag haujlwm tsim cov kev sib txuas lus neuromuscular hauv kev ncaws pob lub cev. Vim li cas qhov no xav tau? Khiav ntawm lub zog tag nrho tuaj yeem pab koj ua kom lub zog hluav taws xob muaj zog sai dua, uas ua rau cov khoom lag luam ntau ntxiv, lub zog, lub zog thiab kev ua siab ntev. |
| Cov vitamins ntawm pab pawg B2 | Txhua lub sijhawm | Nws lub ntsiab haujlwm yog los txhawb rau kev ntxhov siab sab nraud. Nws ua rau muaj zog tiv thaiv ntau ntxiv, thiab tswj kev tsim tawm ntawm cov tshuaj insulin ntau dua thaum kev noj zaub mov raug txo qis. Raws li qhov tshwm sim, ib tus neeg noj ntau nrawm dua, uas pab tswj cov khoom noj kom nruj thaum lub sij hawm ziab qhuav. Tsis tas li ntawd, cov vitamin no los tiv thaiv kev ntxhov siab. |
| Cov vitamins ntawm pab pawg B3 | Txhua lub sijhawm | Zoo sib xws B2 |
| Cov vitamins ntawm pab pawg B6 | Kom qhuav | Vitamin B6 yog ib qho ntawm cov khoom noj tseem ceeb tshaj plaws hauv niaj hnub CrossFit tus neeg ncaws pob noj zaub mov. Nws lub ntsiab haujlwm yog los txhawb rau kev ntxhov siab sab nraud. Tsis tas li ntawd, cov vitamin no los tiv thaiv kev ntxhov siab. |
| Cov vitamins ntawm pab pawg B12 | Kom qhuav | Vitamin B12 yog lub zog ua kom ruaj khov uas tso cai rau koj los faib cov lwm yam tseem ceeb hauv cov microelements, uas ua rau kom muaj kev ruaj khov thiab zoo dua nqus ntawm lwm cov as-ham thiab cov vitamins, vim qhov nce ntawm cov peev txheej ntawm kev noj cov tshuaj vitamin ntau. |
| Cov vitamins ntawm pawg C | Pawg | Vitamin C yog qhov yooj yim tshaj plaws adaptogen hauv kev ua si. Nws lub luag haujlwm tseem ceeb yog los them nyiaj rau qhov kev puas tsuaj rau daim siab. Raws li qhov tshwm sim, kev nce ntxiv hauv lub cev qhov kev tawm tsam kom lub cev muaj sia sab nraud, uas tau hais tawm hauv kev tiv thaiv kev tiv thaiv kab mob, thiab qhov txo qis ntawm qhov ua rau raug mob rov qab los. |
| Cov ntses rog | Kom qhuav | Cov roj ntses - txawm hais tias suav hais tias yog omega 3 polyunsaturated fatty acid, qhov tseem ceeb tshaj plaws yog muaj ntau cov khoom siv khov kho nyob rau hauv, nrog rau kev sib xyaw ua ke zoo ntawm niacin thiab vitamin E, uas pab txwv tsis pub noj cov kua qaub ntau dhau, txo cov kev xav noj mov ntxiv. |
| Cov ntxhia hauv Cheebtsam | Kom qhuav | Cov ntxhia hauv cov xyaw ua ke nrog cov vitamin complexes muab cov txiaj ntsig zoo heev. Peb yuav tsum tsis txhob hnov qab tias nrog kev tawm dag zog ntau dhau thaum lub sij hawm kawm, feem ntau ntawm cov zaub mov raug tso tawm hws. Ib qho ntxiv, cov zaub mov muaj zog nce ntxiv ntawm kev nqus ntawm cov muaj txiaj ntsig amino acid los ntawm cov vitamins. |
| Zinc | Pawg | Nws yog lub zog testosterone ntxiv uas ua kom muaj zog testosterone ntau lawm rau qhov kev txwv ntuj. Ntxiv dag zog rau cov nyhuv ntawm cov vitamins E, D, B6 thiab K1. |
| Hlau nplaum | Pawg | Zoo li zinc |
| Selenium | Pawg | Zoo li zinc thiab magnesium |
| Vitamin D | Pawg | Vitamin D B, ua ke nrog cov vitamin E, yog qhov kev nkag siab dav dav uas tso cai rau koj kom muaj kev nqus ntawm cov calcium sab nraud uas koj tau txais los ntawm cov protein tshee, vim qhov nce ntxiv hauv lub zog ntawm cov nqaij pob txha, cov leeg nqaij thiab pob txha pob txha. |
| Vitamin E | Pawg | Vitamin E B, ua ke nrog cov vitamin D, yog qhov kev nkag siab dav dav uas tso cai rau koj kom muaj kev nqus ntawm cov calcium sab nraud uas koj tau txais los ntawm cov protein ntau, ua rau muaj qhov nce ntxiv ntawm lub zog ntawm cov nqaij pob txha, cov leeg thiab pob txha. |
| Vitamin K1 | Pawg | Vitamin K1, thaum noj ntau dua, muaj cov txiaj ntsig zoo ib yam li creatine, qhov txawv tsuas yog rov ua dua tshiab. Koj tau dej nrog dej, uas ua rau koj lub zog ntaug thiab txo kev pheej hmoo ntawm kev raug mob los ntawm kev ua feem ntau cov kev tawm dag zog. |
Nco tseg: tsis yog txhua txhua cov vitamins tau nthuav qhia hauv lub rooj, tab sis tsuas yog cov vitamin pawg thiab cov vitamins zoo tshaj plaws rau cov neeg ncaws pob, kev siv uas yuav tsis tsuas yog ua kom koj lub cev nyob zoo, tab sis tseem yuav muab qhov kev ua tau zoo ntawm koj kev qhia WODs.
Yuav ua li cas coj nws txoj cai?
Txheeb xyuas seb cov vitamins cuam tshuam li cas rau cov neeg koom nrog hauv kev ua kis las, koj yuav tsum txiav txim siab seb qhov tshuaj noj ntau npaum li cas yuav tsum tau noj los ntawm txiv neej thiab poj niam. Tab sis qhov tseem ceeb tshaj plaws yog xam tawm thaum twg thiab yuav ua li cas noj cov vitamins kom tau qhov tshwm sim zoo tshaj plaws
Ua ntej tshaj plaws, yog tias koj tsis siv cov vitamins complex, cov vitamins sib txawv yuav tsum tau haus ntawm lub sijhawm sib txawv thiab ntxuav nrog kua ntau. Qhov yog tias qee cov vitamins yog cov roj-ua kom tsis taus, lwm tus tuaj yeem pom los ntawm peb lub cev tsuas yog thaum muaj me me ntawm cov dej cawv alkaloids. Thiab tseem muaj lwm tus ua haujlwm tsuas yog ua ke nrog dej thiab carbohydrates sai. Nyob rau tib lub sijhawm, kev xav tau cov vitamins thaum nruab hnub tsis yog ib qho zoo ib yam, rau cov protein thiab carbohydrates.
Cia peb xav txog yuav ua li cas coj qee yam kev sib txuas.
- Cov vitamins ntawm pab pawg A: lawv kuj yog beta-carotene. Lawv coj tau zoo tshaj plaws thaum sawv ntxov, nrog rau me ntsis roj hauv cov roj los yog roj flaxseed. Lawv yog cov vitamins-fat soluble vitamins.
- B vitamins: yog cawv-soluble vitamin complex. Feem ntau nyob hauv cov vitamin complex, nws muaj txij li 0.01 grams mus rau 0.02 grams cov ntshiab ethyl cawv kom yaj cov vitamins. Yog tias koj tsis tau pom ib qho alkaloid kom yaj cov vitamins no, koj tuaj yeem haus lawv nrog kefir lossis kvass, vim tias cov khoom no muaj cov ntsiab lus zoo ntawm cov dej cawv cov cawv, uas tso cai rau koj kom yaj thiab ua kom cov vitamins tsis tsim nyog.
- C vitamins: Cov vitamins uas muaj dej-soluble. Lawv sib cav nrog kev siv cov vitamin D thiab E pawg. Nws yog qhov zoo tshaj plaws los haus nws nrog dej, lossis noj nws kom qhuav
- Cov vitamins: Cov no yog qhov zoo tshaj plaws thaum sawv ntxov, nrog rau roj me ntsis los ntawm cov roj ntses lossis roj flaxseed. Lawv yog cov vitamins-fat soluble vitamins. Tsis tas li ntawd, cov vitamin E yog tus khub tsim nyog ntawm cov vitamin no, vim nws tsub kom nkag siab thiab muaj peev xwm ntawm cov vitamin complex.
- Cov vitamins: Cov tshuaj zoo tshaj plaws thaum sawv ntxov, nrog rau me ntsis roj hauv cov roj los yog roj flaxseed. Lawv yog cov vitamins-fat soluble vitamins. Ntxiv rau, cov vitamin D yog tus khub tsim nyog ntawm cov vitamin no, vim nws nce rhiab thiab nqus tau cov vitamin complex.
- Cov vitamins ntawm pab pawg K: universal vitamin, tuaj yeem siv tau hauv ib qho kev txiav txim txhua lub sijhawm.
Nco tseg: cov neeg kho tsis xav kom yuav multivitamin ntau qhov chaw hauv cov khw muag tshuaj, vim tias feem ntau ua ke cov vitamins los ntawm cov pab pawg sib txawv, yog noj tsis raug, tsuas yog pauv nyiaj xwb. Yog tias koj txiav txim siab siv multivitamin complex, yuav lawv los ntawm cov khw muag khoom tshwj xeeb kev ua si. Nws yog nws muaj tias kev sib xyaw ua ke thiab ntau ntawm ntau cov vitamins yog xaiv qhov tau txais txiaj ntsig zoo rau kev tau txais. Ntxiv mus, cov vitamin complexes no tau muag hauv cov thawv sib txawv. Ib txhia rau noj rau yav sawv ntxov, lwm qhov rau kev nkag tom qab ua haujlwm, thiab lwm yam.
Ua tau contraindications
Nco ntsoov qhov kev tsis sib haum thiab qhov muaj feem cuam tshuam ntawm cov vitamins rau tib neeg lub cev, koj yuav tsum nco ntsoov cov lus paj lug qub "Txhua yam zoo, tab sis nyob hauv kev sim." Tib yam mus rau cov vitamins. Ua ntej, xav txog cov contraindications.
- Qee pawg ntawm cov vitamins yog contraindicated rau cov neeg kev txom nyem los ntawm teeb meem nrog lub qog thiab txiav ua ntshav. Piv txwv li, cov neeg mob ntshav qab zib tsis pom zoo kom tshaj 50 mcg ntawm cov vitamin C hauv ib hnub, vim tias thaum yaj, nws tso cov piam thaj ntxiv, uas koj lub cev tsis tuaj yeem tiv taus.
- Rau cov neeg muaj teeb meem tso zis (thiab mob raum), nws raug nquahu kom tsis txhob muaj cov vitamins E thiab D. Lawv nce ntxiv kom nqus tau cov calcium sab nraud, uas tuaj yeem ua rau ntxiv pob ntawm lub raum.
- Rau cov neeg uas txiav luam yeeb lossis haus luam yeeb, nws raug nquahu kom tsis txhob muaj cov vitamin B ntau, vim nws txhim kho lub zog zoo ntawm nootropics hauv nicotine los ntawm cov pa luam yeeb, thiab yog li ntawd nce siab. Los yog luam yeeb, lossis vitamin B6.
Tsis tas li ntawd, muaj qhov kev tsis txaus siab ntawm tus kheej vim yog tus kheej cov yam ntxwv ntawm roj metabolism.
Tab sis qhov tseem ceeb tshaj plaws yog kom tsis txhob hnov qab txog hypervitaminosis. Nws tshwm sim yog tias koj fanatically siv multivitamin complexes tsis ntsuas. Nws yog qhia nyob rau hauv hyperreactivity ntawm ib co systems, nrog lawv tom qab tsis ua tiav. Raws li qhov tshwm sim - muaj teeb meem rau lub plab zom mov, txhawb kev poob siab, nce ntxiv hauv catabolic qhov kev nyuaj siab ntawm cov leeg nqaij, thiab tseem ceeb tshaj - kev kho kom rov zoo li qub.
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Yuav kom lub ntsiab
Yog tias, tom qab nyeem kab lus, cov lus nug tseem tseem nrov hauv koj lub taub hau - uas cov vitamins zoo tshaj plaws rau kev ua kis las - cov lus teb yuav yooj yim heev. Cov no yog cov vitamins nyob hauv cov zaub ntuj. Qhov yog tias tsis muaj teeb meem dab tsi uas koj xaiv vitamin, cov khoom lag luam nyob rau hauv uas nws muaj nyob nrog qhov zoo ntawm cov khoom tsim nyog rau kev nqus zoo ntawm cov vitamin complex rau cov kis las.
Tsis txhob hnov qab txog cov vitamins, thiab nco ntsoov tias, tej zaum, lub zog toj siab uas koj tau so tawm tsam yog qhov tshwm sim ntawm qhov tsis muaj adaptogens. Txawm li cas los xij, tsis txhob sib zog heev nws nrog multivitamin tshuaj ntxiv, raws li koj muaj feem yuav mob hypervitaminosis, uas yog qhov nyuaj rau kev sib ntaus.
