B-Zofooka za Vitamini Zingathe Kuthetsa Mpikisano Wothamanga
Mavitamini ndi mchere ndi zofunika kuti thupi liziyenda bwino, koma pangakhale mgwirizano pakati pa mavitamini a B (thiamin, riboflavin, vitamini B-6, B-12 ndi folate ) ndi masewera othamanga pamasewera apamwamba. Mavitamini a B amatchedwa ' micronutrients ' ndipo amagwiritsidwa ntchito kutembenuza mapuloteni ndi chakudya mu mphamvu. Amagwiritsidwanso ntchito pokonzanso maselo ndi kupanga.
Zimene Kafukufuku Amanena
Ofufuza pa yunivesite ya Oregon State adapeza kuti othamanga omwe alibe mavitamini a Bachepetsa kuchepa kwa masewera olimbitsa thupi ndipo sangathe kukonzanso minofu yowonongeka kapena kumanga minofu kusiyana ndi anzawo omwe amadya chakudya chokhala ndi mavitamini a B. Zotsatira za phunzirolo zinafalitsidwa mu International Journal of Sport Nutrition ndi Exercise Metabolism.
Iwo adapeza kuti ngakhale kuchepa kwa vitamini B kochepa kungachititse kuchepetsa ntchito ndi kuchepetsa. Mankhwala a vitamini B omwe amasiyana amatha kugwiritsira ntchito mtundu ndi mphamvu ya masewera olimbitsa thupi, kuchuluka kwa zakudya zomwe zimatayika mwa thukuta, ndi mkodzo, komanso kusiyana kwa zakudya.
Ochita masewera azimayi, makamaka, akhoza kukhala ovuta kwambiri kwa vitamini B omwe ali ochepa chifukwa cha kuchepa kwa chiwerengero cha olemera omwe amachitira atsikana ambiri. Athandizi aamuna amakonda kudya zakudya zamtundu wambiri komanso zakudya zambiri, koma atsikana ambiri amatha kuthamangitsa zakudya zawo mobwerezabwereza ndipo nthawi zambiri amalephera kudya zakudya zokwanira zokwanira, kapena chakudya chokwanira kuti athetse zakudya zonse zomwe amafunikira kuti amangenso minofu ndi kuwathandiza kuchira.
USRDA ndi Othamanga
Malingana ndi ochita kafukufuku, USRDA (United States Yotchedwa Daily Allowance) yowonjezera mavitamini a B angakhale oyenerera kwa othamanga. Amapitiriza kunena kuti omwe ali pachiopsezo chifukwa cha kuchepa kwa vitamini B ndi ochita masewera omwe amaletsa zakudya zopatsa mphamvu kapena amakhala ndi mapulani oyenera, osasinthika kapena oletsedwa.
Umboni wamakono umachirikiza chiphunzitso chakuti ochita masewera, ndi omwe amachita masewera olimbitsa thupi nthawi zambiri akhoza kukhala ndi chikhumbo chowonjezeka cha riboflavin ndi vitamini B-6, makamaka, ndipo angapindule poonjezera ndi multivitamin / mineral supplement. Izi ndi zofunika kwambiri kwa iwo omwe ali ndi zakudya zosafunika kapena wina amene amachepetsa makilogalamu awo kapena kudula zakudya zonse monga nyama kapena mkaka. Komabe, B-6 poizoni akhoza kuchitika mwa iwo omwe amaposa zosowa zawo za B-6.
Mukhoza kupeza mavitamini ambiri a B mavitamini, zipatso zamtundu, mtedza, nyama zambiri ndi mkaka.
Vitamini B6 amapezeka nyemba, nkhuku, nsomba, ndi masamba ndi zipatso, monga masamba amdima, nthochi, papayas, malalanje, ndi cantaloupe.
Vitamini B12 imapezeka m'zinthu zamtundu monga nsomba, nkhuku, nyama, mazira, kapena mkaka. Chakudya chamadzulo ndi chitsimikizo chachikulu cha B12. Mukhozanso kutenga B12 kuchokera ku miso, m'mphepete mwa nyanja, m'minda yamchere ndi kuwonjezera mkaka wa soya kapena mkaka.
Pokhapokha mutakhala wothamanga wa zamasamba , mumakhala ndi B12 wambiri.
Mtunduwu umapezeka mu zipatso zambiri ndi ndiwo zamasamba, komanso mbewu zonse, nyemba, tirigu, ndi mbewu zina zokhala ndi mpesa komanso zopangidwa ndi tirigu.
Ngakhale mutakhala ndi mavitamini ofunika kwambiri mu zakudya zanu, othamanga omwe amathera nthawi yochulukirapo komanso mwamphamvu kwambiri pazochita masewera olimbitsa thupi, ndibwino kuti mukalankhule ndi dokotala wanu kapena wamasewera olimbitsa thupi ndikuyesetsetsa zakudya onetsetsani kuti mukupeza zakudya zomwe mukufuna. Musanayambe mavitamini amodzi akuthandizira zakudya zanu, nkofunikanso kumvetsetsa ubwino ndi chiyero cha zowonjezereka. Kachiwiri, kuyankhulana ndi oyenerera zakudya zabwino ndi njira yabwino yophunzirira zambiri za kuwonjezera.
Chifukwa chopatsa thanzi chokwanira ndi chofunikira kwambiri ku maseĊµera a maseĊµera, ndipo zowonjezereka zimatha kusokoneza, chofunikira ndicho kuphunzira momwe mungathandizire zakudya zowonjezera, ndipo njira yabwino kwambiri yochitira izi ndikukumana ndi masewera olimbitsa thupi kuti muwonetsetse zakudya zanu ndi kupeza ndendende zomwe zowonjezerapo zingakhale zothandiza pazipangizo zanu zosiyana ndi zomwe mumapatsa.
> Zotsatira:
> Bill Misner, Zakudya Zokha Sizingapereke Micronutri Yokwanira Poletsa Kutaya 1 J Int Soc Sports Nutriti. 2006; 3 (1): 51-55.
> Jennifer L. Minigh. (2007) Sports Medicine.