Mavitamini a B ndi banja la mavitamini osungunuka madzi kuphatikizapo thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, cobalamin, ndi folate. Iwo ali ndi ntchito zosiyana koma monga gulu, amayamba kutenga zakudya zomwe mumadya ndi kuwapangitsa kukhala mphamvu.
Mwinamwake mukupeza vitamini B okwanira kuchokera ku zakudya zomwe mumadya, malinga ngati mukudya zakudya zokwanira.
Amapezeka mu zakudya zosiyanasiyana, kotero kuti zochepa zimakhala zosavuta pokhapokha mutakhala ndi thanzi labwino. Koma, ngati mukudandaula kuti zakudya zanu zikhoza kukhala zosakwanira, zowonjezereka zopanda ndalama zambiri za B zingakupatseni mavitamini onse omwe mukufunikira.
Ngati mukuyang'ana mavitamini owonjezera a B omwe amakupangitsani kuti mukhale osamala kapena mukulimbikitsidwa, mwina mukukhumudwa. Ndizoona thupi lanu likusowa mavitamini ambiri a B kuti apange mphamvu kuchokera ku zakudya zomwe mumadya ndipo ndizofunikira kwa ubongo ndi mitsempha, koma akhoza kuchita zambiri. Mphamvu zimachokera ku zakudya zomwe mumadya, makamaka kuchokera ku chakudya, ngakhale thupi lanu lingagwiritse ntchito mapuloteni kapena mafuta monga mafuta. Mavitamini ambiri a B ali ndi njira zosiyanasiyana zomwe zimapangitsa kuti mphamvu izi zichitike, koma sangathe kupanga mphamvu kuchokera ku kanthu kena, kotero mumayenera kudya bwino kuti mukhale ndi mphamvu.
Momwemonso Mavitamini a B-Complex Alibe 'Pep Pills'?
Ayi, iwo sali ndipo mavitamini opangidwa ndi B samachita ngati caffeine .
Simungapezekanso mtundu uliwonse wa mpweya wochokera ku B-compounds. Ngati ndi zomwe mukuzifuna, ndiye kuti muli bwino ndi kapu kapena khofi kapena tiyi wamphamvu. Inde, mungathe kugula zakudya zowonjezera mphamvu kapena zakumwa zozizwitsa .
Chabwino, Nanga Nchifukwa Chiyani Kugwiritsa Ntchito Mphamvu Zachilengedwe Nthawi Zonse Zimakhala ndi Vitamini B?
Kwa malonda.
Zimapangitsa kuti aziwoneka bwino. Mudzapeza zowonjezera mphamvu zowonjezera mapiritsi kapena zakumwa. Chofunika chawo chachikulu ndi cafeine (ndicho chimene chimagwira ntchito), koma mphamvu zowonjezera mphamvu zimakhala ndi mavitamini ambirimbiri ngakhale kuti siziwonjezerapo chilichonse. Mphamvu zomwe mumamwa zimapezeka paliponse? Nkhani yofanana. Ndi mankhwala a caffeine omwe amakukhudzani.
N'chifukwa Chiyani Tengani B-Mavitamini Ovuta Ndiye?
Kukhala woona mtima, pokhapokha mutakhala ndi vuto lenileni, mimba, muli pafupi kutenga mimba, kapena muli ndi matenda omwe amadya vitamini B, palibe chifukwa chokhalira ndi vitamini B.
Ndiye, mumatani ngati mukufuna mphamvu zambiri? Pali zinthu zambiri zomwe mungachite. Yambani mwa kupeza kuchuluka kwa masewera olimbitsa thupi ndikugona m'thupi lanu ndikuyesera kuchepetsa mavuto anu. Malinga ndi momwe zakudya zanu zimayendera, ndibwino kukonza zakudya zomwe mumadya ngati mukufuna kumva mwamphamvu.
Onetsetsani kuti mudye zipatso zambiri ndi ndiwo zamasamba chifukwa zimakhala zochepa kwambiri komanso zimakhala ndi zakudya zamadzimadzi komanso zowonjezera. Idyani nyemba zonse tsiku lililonse mmalo mwa mbewu zoyera ndikusankha mafuta abwino, monga omega-3 fatty acids omwe amapezeka nsomba, mafuta otchedwa flaxseeds ndi mafuta a canola ndi mafuta omwe amapezeka mu mtedza, mbewu, avocado ndi mafuta.
Sankhani mapuloteni omwe ali ndi moyo wathanzi ndi nkhumba, nkhuku zopanda khungu komanso nkhuku, komanso kudya mapuloteni a zamasamba monga nyemba zouma ndi zakudya za soya.
Kudya zakudya zonse zathanzi kudzakhala kophweka ngati mutadula zakudya zonse zopanda kanthu komanso zakumwa zotsekemera. Ndipo ngati mumamwa mobwerezabwereza, mungamve bwino ngati mumachepetsa mowa wanu.
Ngati mutasintha zonsezi ndipo mukudzimva kuti ndinu wotopa kwambiri, muyenera kulankhula ndi wothandizira zaumoyo wanu amene angadziwe ngati muli ndi mavuto ena azachuma omwe akukupangitsani kukhala osagwira ntchito.
Zotsatira:
> Academy of Nutrition ndi Dietetics. Kudya Mphamvu Yamphamvu.
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.