Huaora B i roto i te bodybuilding: te inenga, me pehea ki te tango

Ka rite ki te tikanga, bodybuilding sporstmen utu te rota o te whakarongo ki to ratou kai, e whai wāhi i roto i te hanga o te tinana te tauturu. Heoi, etahi wareware ratou e pā ana ki te huaora, i roto i te wā o te whakangungu kaha e faufaa ki te tinana. I teie mahana, i reira he nui o ngā matū e kia hakari i roto i te kai o kaitäkaro, tetahi o i te mea he huaora B, i roto i te bodybuilding kua reira he tūranga motuhake.

I roto i te taimaha whakangungu i te tinana ko ngā te hiahia ki te tautoko i ki te whakamahi o ngā matūkai. Te haamau'araa i te rota o te pūngao, me ngā rauemi faufaa, riro te tinana whakaraerae me ngoikore, na ko te mea nui ki te whakaki i pau te rahui i runga i te kai anake, engari ano hoki katoa nga huaora e tika ana, me ngā ōpapa.

He aha e te huaora B i roto i te bodybuilding

Ko te rōpū katoa o huaora B, rite ki te tikanga, whakaritea "B-matatini", me ngā reira 8 huaora he wai-wairewa, me e kore e kohikohi i roto i te tinana. Supply o huaora me tonu nga tikanga mai no te waho, ngā enei:

1. B1 - thiamine.
2. B2 - Huapuhuikowhai.
3. B3 - Huapeka.
4. B5 - pantothenic waikawa.
5. B6 - pyridoxine.
6. B7 - Huaoraate.
7. B9 - waikawa folic.
8. B12 Cyanocobalamin.

He nui Huaora bodybuilding mai katoa o nga rongoā, ko ia tino tika mō te uaua papatipu.

Functions o huaora B

• Huaora āwhina tenei rōpū te hanga o te pūngao i roto i te tinana.
• Tauturu te uaua ki te mahi.
• Hiahiatia hoki pai whakawhenumi o pūmua, te ngako, te warowaihā.
• Whakatairanga tahunga ngako.
• Āwhina pūtau tupu me te wehe.
• Whai wāhi ki te wātea i te mate whakapakari.
• Pā i te mahi noa o te pūnaha io pokapū.
• Whai wāhi ki te waiwai o te rauropi ki te matūkai.
• Play he wāhi i roto i te whakanui ake i te auau pūkoro.
• A ani i te whai hua i runga i te hauora o te kiri.
• Whai wāhi ki te whakakore i te take o te ahotea me te mate Cardiovascular.

Tohu o te huaora hē

Rauropi kaimahi whakapeka o te kaihoko ngā painga, me te kore tohu te hiahia ki te utu i ona kino. Ki te reira te mea he kore o te huaora B, e taea muri te mea raruraru hauora.

Ki te kore te mea nui te tinana:

• B1 huaora - takanga beriberi, mate taimaha, kāwanatanga fakaeongo iu, edema, arrhythmias cardiac;
• B2 - i reira e te tūtohutanga ki te rā, ngutu ngatata, mumura o te arero;
• pellagra mātauranga, rite te putanga - - B3 mataaratanga, ngoikore, fakaaoao;
• B5 Huaora - te ahua o te hakihaki, me te mania kiri;
• B6 - anemia, korekore, te pēhanga toto tiketike, dermatitis;
• Q7 - puta tupu waimaero me disorders pūnaha io;
• B9 - tupu makrotsertarnoy anemia, taumata faateiteihia o homocysteine;
• B12 - te putanga o mōnehu mahara, makrotsertarnaya anemia.

inenga

Huaora B i roto i te bodybuilding, me te tetahi atu taonga, kai tōtika hākinakina, he mea e tika ana ki te tango i roto i nga toketaá rā e tika ana.

• 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.

Mō te mahi nui haere i roto i te whakangungu i te inenga e taea te nui haere e rave rahi taime. Otira e waia tonu ki tohutohu mō te whakamahi o ia tarukino takitahi.

B1 huaora

Thiamine B1 ranei, he faufaa hoki pai absorption i te tinana o te warowaihā. Na reira, huaora B1 i roto i te bodybuilding Ko te tino rongonui, no te mea ko taua mea i te utu o ngā kai warowaihā hua pūngao mō te whakangungu kaha.

Ki te he iti tenei taonga i roto i te tinana, ka e ruarua whenumi nga warowaihā me te pūmua, me te mea te hiahiatia Kawanatanga warowaihā 2 g mō te 1 g o te pūmua.

kitea thiamine te i roto i pata, he taro, kai, raihi, rewena, witi me nati.

Ki te kaimahi o tenei huaora i roto i te warowaihā tinana e pakaru iho kahore i roto i te ki tonu i, a ka kua takoto te toenga rite ngako. Na reira, kaitäkaro e tutuki i te tinana o te manawa, ko te mea e tika ana ki te aro motuhake ki te B1 fariiraa.

Huapuhuikowhai

whai wāhi Huapuhuikowhai ki pākia pūmua i te tinana, a ko te wāhi tino nui tenei, no te whakangungu kaha, no te mea titau te hākinakina atu kohi o huaora B2. Ki te kore koe e whakarato i tētahi rōpū atu o Huapuhuikowhai, tupu uaua ka puta rawa āta.

kia kia rite B2 i witi, waiu, kai, hua, tīhi, pea, Buckwheat, ate.

B3 huaora

Huapeka, waikawa nicotinic ranei, hua pūngao i kai, e āwhina ki te kawe i roto i whakangungu kaha. E kore e uaua ki te imi e waho nui B3, a, aua, me te pūngao ki te korero o workouts hua, me te tupu uaua ki te puta.

Ko reira i roto i te kai, te waiu, hua, ika, ngā rekiumu, rīwai Huapeka.

B5 huaora

whakatairanga hoki waikawa Pantothenic te hanga o te pūngao i te kai, me te hanganga o te cholesterol.

Ka taea te rite B5 i kai, ngā rekiumu, pata totokore katoa.

B6 huaora

Ko nga mea i mea, E kore e taea te tīariari kahore huaora bodybuilding, he tino nui i roto i te whare te tinana huaora B6. Pūmua - he rauemi hanga mo uaua, me te pyridoxine āwhina synthesize reira.

roto B6 i roto i kai okana, raihi, ika, he pini soya, pata, he panana.

Ka rite ki B1, e whai wāhi nui o te B6 huaora i bodybuilding, me pehea ki te tango i te reira, e taea te kitea i roto i te tohutohu ki te tarukino.

Pyridoxine hua taiāki huka, me te tahi atu whākōkī nui i roto i te tinana. A, no te whakangungu kaha kaitäkaro i hiahia ngā o tenei huaora rite faarahi te reira i ivi me āwhina ki te whakaoreore ngako.

B7 huaora

Huaoraate synthesizes waikawa ngakongako me te whai wāhi i roto i te whiwhi i te pūngao tinana. Ki te kore te mea nui huaora B7, e kore te kūhuka e tupu hāpainga.

B7 wātea i roto i te toene, rewena o Brewer, harore, he pini, kareparāoa.

B9 huaora

he wāhi i roto i te wehenga pūtau me te hanganga o waikawa karihi waikawa folic.

kitea B9 te i roto i te ate, huawhenua matomato, waiu, hua.

cyanocobalamin

Cyanocobalamin huaora B12 ranei i bodybuilding whakatairanga te tukanga o te pākia e te pūmua i roto i te tinana synthesizes waikawa amino, whakahohetia te utu pūngao. Ko tētahi atu mahi nui o B12 ko ki mau tonu te mahi faufaa o te pūnaha io e mana uaua.

Roto i te ate, kai, waiu, ika, hua.

Ko tino faufaa hoki kaitäkaro Huaora B12. tauturu Cyanocobalamin tahu te ngako, me te pera he mahuinga noa hoki te hanga whakamāramatanga uaua. Ko tētahi atu mahi nui o tenei taonga, ko te ki te whakahoki i te tinana i muri i te whakangungu taimaha.

B12, me B1 me B6 whai wāhi i roto i te ruruku o nekehanga, tuku pūtau ki te hāora, te whakaiti i te muka uaua. He nui rawa hoki kaitäkaro e piri ki te kaimangatanga, rite he reira kona anake i roto i ngā hua kararehe Cyanocobalamin.

Ka taea te tango te reira i waha ranei patia huaora B12, Ka taea e bodybuilding inenga e nui atu i tohua i runga i te tākai tarukino.

He he ano hoki te matū huaora-rite o te rōpū B, ngā enei:

• B4 - Matuorakouawai, whakapai mahara, me te huri i te taumata o te taiāki.
• B8 - inositol, normalizes moe, te whakaiti i te haaputuputuraa o te ngako i roto i te ate.
• B10 - waikawa P-aminobenzoic, whai wāhi i roto i te pūmua nakunaku.

Kua hoki i kitea te reira i roto i te rangahau e kore katoa e te taua ki te huaora enei āhuatanga, me taonga huaora-rite, engari ratou te whakamahi ano hoki kua he pānga painga i runga i te tinana.

Huaora B i roto i te bodybuilding tino nui e kore anake ki te hanga i te tinana ataahua, engari ano hoki mo te hauora. kia matau te reira e kore e huaora synthesized e te tinana, e ti'a ia tatou mai anake i te waho. Ki te mahi i tenei, ka taea e kai koe kai e roto i nga kohuke katoa whai hua, me te B-matatini, ranei hokona i roto i pharmacies toa o te kai tōtika hākinakina complexes huaora motuhake ranei.

Sports - Ko reira e kore ataahua waho anake, engari ano hoki hauora ā-roto, pera he reira ki te aro nui ki te whakatata tenei take.