Dalilin da ya sa Bitamin B Sune Sirrin Ƙarin Kuzari

Wadatacce

• B2 (Riboflavin)
• B6 (Pyridoxine)
• B12 (Cobalamin)
• Choline
• Bita don

Yawan aiki da kuke, yawancin bitamin B kuke buƙata. Melinda M. Manore, Ph.D., R.D.N, farfesan abinci mai gina jiki a Jami'ar Jihar Oregon ya ce "Waɗannan abubuwan gina jiki suna da matuƙar mahimmanci don haɓaka kuzari." Suna da mahimmanci don rushe abinci cikin mai, jigilar iskar oxygen a cikin jikin ku, da haɓaka yawan samar da jinin ku don kiyaye tsokar ku ta yi aiki yadda yakamata.

Amma abin ban dariya game da B shine cewa halayen lafiya sun lalace su - idan kun yi aiki kuma ku iyakance wasu abinci, kuna iya zuwa gajere. Misali, idan ka yanke nama ko kiwo ko kuma ka sauƙaƙa kan carbohydrates a cikin nau'in hatsi, manyan tushen bitamin B guda uku, akwai kyakkyawar damar ba za ka iya isa ba. (BTW a nan wani dalili ne da ba za ku so ku kawar da kiwo ba.) Yin motsa jiki akai -akai yana haifar da zubar da wadatar ku ta B fiye da zama. Menene ƙari, an nuna ƙananan ƙananan matakan wasu B's don yin illa ga wasan motsa jiki.

Abin farin ciki, duk abin da ake buƙata shine ɗan inganta haɓaka cin abinci don jujjuya abubuwa. Wannan jeri yana bayyana ainihin abin da kuke buƙata da kuma dalilin da yasa.

B2 (Riboflavin)

Wannan yana rushe carbohydrates, furotin, da kitse da kuke ci kuma ya canza su zuwa glucose, amino acid, da fatty acid - abubuwan da jikin ku ke amfani da su azaman mai. "Abin da ke ba ku kuzari lokacin da kuke motsa jiki," in ji Nicole Lund, R.D.N, mai koyar da abinci na wasan motsa jiki kuma mai ba da horo a NYU Langone Sports Performance Center. Wannan yana da mahimmanci ga kowa da kowa, amma matan da ke yin aiki akai -akai suna buƙatar ƙarin kuzari a cikin yini fiye da waɗanda ba sa yin haka, don haka wataƙila sun fi yawancin samun ƙananan matakan B2, in ji Lund.

Gyaran: Samun 1.1 MG na riboflavin kullum ta abinci kamar almonds (1⁄4 kofin ya ƙunshi 0.41 MG na B2), Girkanci yogurt (6 ounces, 0.4 MG), farin namomin kaza (1 kofin, 0.39 MG), qwai (1 hard- Boiled, 0.26 MG), da kuma tsiro (1 kofin Boiled, 0.13 MG).

B6 (Pyridoxine)

Yana taimaka maka canza abinci zuwa makamashi kamar riboflavin. Bugu da ƙari, B6 yana taimakawa tare da murƙushe tsoka, waɗanda ke da mahimmanci don motsi a ciki da wajen motsa jiki. Menene ƙari, bitamin yana taimaka wa jikin ku samar da serotonin da melatonin, hormones guda biyu waɗanda ke haɓaka yanayin ku da barcin ku, in ji Keri Glassman, RD.N, masanin abinci mai gina jiki kuma wanda ya kafa Nutritious Life, kamfanin lafiya.

Matsalar ita ce, mutanen da ke motsa jiki suna amfani da B6 fiye da waɗanda ba sa yin hakan, bincike ya gano. A gaskiya ma, wasu bincike sun nuna cewa kashi 60 cikin 100 na 'yan wasa ba su da isasshen bitamin B6. Don hana gibi, mata masu aiki yakamata suyi nufin 1.5 MG zuwa 2.3 MG a rana, in ji Manore. Sami kayan abinci mai gina jiki ta hanyar cin kaji (oz 4 na nono turkey yana da 0.92 MG), kifi mai kitse (oz 3 na salmon, 0.55 mg), gyada (kofin 1, 0.54 mg), tsaba sunflower (1⁄2 kofin, 0.52 mg), ayaba (babba daya, 0.49 MG), da lentil (1⁄2 kofin, 0.18 MG).

B12 (Cobalamin)

Gidan wutar lantarki mai mahimmanci don makamashi, B12 yana taimakawa wajen samar da jajayen ƙwayoyin jini kuma yana taimakawa baƙin ƙarfe ya haifar da haemoglobin, wanda ke dauke da oxygen a cikin jiki, in ji Glassman. (Vitamin kuma yana taka rawar mamaki a lafiyar kwakwalwa). Amma tunda an same shi galibi a cikin nama, masu cin ganyayyaki da vegans galibi ba su da yawa. A zahiri, kusan kashi 89 cikin 100 na masu cin ganyayyaki ba sa samun isasshen B12 daga abinci kaɗai, wani bincike na baya-bayan nan a cikin mujallar. Binciken Abincin Abinci ya ruwaito.

Mata masu dacewa suna buƙatar kusan 2.4 mcg kowace rana. Idan kun ci nama ko kifi, hakan yana da sauƙin cimmawa-3 oganci na kifi yana da 2.38 mcg da 3 oza na naman sa, 3.88 mcg. Amma idan ba ku yi ba, Glassman yana ba da shawarar cin abinci mai ƙarfi kamar madarar soya (oza 8, 2.7 mcg), hatsi mai ƙarfi (3⁄4 kofin, 6 mcg), da yisti mai gina jiki (1 tablespoon, 2.4 mcg). Kawai tabbatar da raba shi: Jiki na iya ɗaukar B12 sosai lokaci guda. Ku ci ko sha kusan kashi 25 na burin ku na yau da kullun tare da kowane abinci ko abun ciye-ciye.

Choline

Wannan sinadari yana aiki azaman hanyar haɗi tsakanin tsokar ku da kwakwalwar ku. (Ko da yake ba a zahiri bitamin B ba ne, masana sunyi la'akari da shi daya saboda yana da mahimmanci don samar da makamashi.)

"Kuna buƙatar choline don kunna acetylcholine, neurotransmitter wanda ke gaya tsokoki su motsa," in ji Lund. "Koyan sabbin dabaru a dakin motsa jiki, kamar kettlebell swings ko barre na yau da kullun, yana buƙatar kulawa, aikin hankali, da daidaitawa-duk waɗannan sun dogara ne akan choline don faruwa."

Amma duk da haka 94 bisa dari na mata ba sa samun shawarar 425 MG kowace rana, in ji rahoton Jaridar Cibiyar Abinci ta Amirka. Don ƙara yawan abin da kuke ci, ku ci ƙwai (1-dafaffen mai yana da 147 MG), turkey (3 oganci, 72 MG), da foda furotin (cokali ɗaya, 141 MG), ko ɗayan waɗannan girke-girke masu cike da choline.

Bita don