Vim li cas cov vitamins B yog qhov zais cia kom muaj zog ntxiv

Zoo Siab

• B2 (Riboflavin)
• B6 (Pyridoxine)
• B12 (Cobalamin)
• Choline
• Tshuaj xyuas rau

Qhov ntau koj nquag, koj xav tau cov vitamins B ntau. Melinda M. Manore, Ph.D., R.D.N., tus xibfwb ntawm kev noj haus ntawm Oregon State University hais tias "Cov khoom noj no tseem ceeb heev rau lub zog metabolism." Lawv yog qhov tseem ceeb rau kev rhuav tshem cov zaub mov rau hauv roj, thauj cov pa oxygen thoob plaws hauv koj lub cev, thiab ua kom koj cov ntshav liab-hlwb ntau lawm kom koj cov leeg ua haujlwm zoo.

Tab sis qhov funny tshaj plaws ntawm B's yog tias lawv muaj kev cuam tshuam los ntawm kev noj qab haus huv tus cwj pwm - yog tias koj ua haujlwm tawm thiab txwv qee yam khoom noj, koj yuav tuaj luv luv. Piv txwv li, yog tias koj txiav cov nqaij lossis mis nyuj los yog yooj yim ntawm cov carbohydrates hauv daim ntawv ntawm cov nplej, peb qhov chaw saum toj kawg nkaus ntawm cov vitamins B, muaj lub sijhawm zoo uas koj tsis tau txaus. (BTW ntawm no yog lwm qhov laj thawj uas koj yuav tsis xav tshem tawm cov mis nyuj.) Kev tawm dag zog ib txwm ua rau koj tso koj cov khoom B sai dua li nyob ntsiag to ib yam. Dab tsi ntxiv, qhov qis qis ntawm qee qhov B's tau pom tias muaj kev cuam tshuam tsis zoo rau kev ua kis las.

Hmoov zoo, txhua yam nws siv yog ob peb qhov kev hloov kho yooj yim kom tig tau ib puag ncig. Daim ntawv tshuaj ntsuam no sau tawm raws nraim qhov koj xav tau thiab vim li cas.

B2 (Riboflavin)

Qhov no rhuav tshem cov carbohydrates, cov protein, thiab cov rog uas koj noj thiab hloov mus rau hauv qabzib, amino acids, thiab fatty acids - cov khoom uas koj lub cev siv los ua roj. "Nws yog qhov ua rau koj muaj zog thaum koj tawm dag zog," piav qhia Nicole Lund, RDN, tus kws tshaj lij kev noj haus thiab tus kws qhia ntawm NYU Langone Sports Performance Center. Qhov ntawd yog qhov tseem ceeb rau txhua tus, tab sis cov poj niam uas ua haujlwm tas li xav tau lub zog ntau dua txhua hnub dua li cov uas tsis ua, yog li lawv yuav muaj feem ntau dua li feem ntau muaj qib B2 qis, Lund hais ntxiv.

Kev kho: Tau txais 1.1 mg ntawm riboflavin txhua hnub los ntawm cov khoom noj xws li almonds (1-4 khob muaj 0.41 mg ntawm B2), Greek yogurt (6 ooj, 0.4 mg), nceb dawb (1 khob, 0.39 mg), qe (1 nyuaj- boiled, 0.26 mg), thiab brussels sprouts (1 khob boiled, 0.13 mg).

B6 (Pyridoxine)

Nws pab koj hloov zaub mov rau hauv lub zog zoo li riboflavin ua. Tsis tas li ntawd, B6 kuj pab nrog cov leeg nqaij, uas yog qhov tseem ceeb rau kev txav mus los sab hauv thiab sab nraud ntawm lub gym. Dab tsi ntxiv, cov vitamin pab koj lub cev tsim cov serotonin thiab melatonin, ob yam tshuaj hormones uas txhim kho koj lub siab thiab koj txoj kev pw tsaug zog, hais tias Keri Glassman, RDN, tus kws qhia noj haus thiab tus tsim ntawm Nutrition Life, lub tuam txhab kev noj qab haus huv.

Qhov teeb meem yog, cov neeg uas tawm dag zog siv ntau B6 dua li cov uas tsis ua, kev tshawb fawb pom. Qhov tseeb, qee qhov kev tshawb fawb tau pom tias 60 feem pua ​​ntawm cov neeg ncaws pob tsis muaj vitamin B6. Txhawm rau tiv thaiv qhov tsis txaus, cov poj niam nquag yuav tsum tsom rau 1.5 mg txog 2.3 mg ib hnub, Manore hais. Tau txais cov khoom noj los ntawm kev noj nqaij qaib (4 ooj ntawm qaib ntxhw mis muaj 0.92 mg), ntses rog (3 ooj salmon, 0.55 mg), walnuts (1 khob, 0.54 mg), noob paj noob hlis (1⁄2 khob, 0.52 mg), tsawb (ib qho loj, 0.49 mg), thiab lentils (1-2 khob, 0.18 mg).

B12 (Cobalamin)

Lub zog tseem ceeb rau lub zog, B12 pab tsim cov qe ntshav liab thiab pab cov hlau tsim hemoglobin, uas nqa oxygen thoob plaws hauv lub cev, Glassman hais. (Cov vitamin kuj ua lub luag haujlwm ceeb hauv lub hlwb kev noj qab haus huv). Tab sis txij li nws pom feem ntau hauv cov nqaij, cov neeg tsis noj nqaij thiab cov vegans feem ntau tsis muaj peev xwm. Qhov tseeb, ntau npaum li 89 feem pua ​​ntawm cov neeg vegans tsis tau txais B12 txaus los ntawm zaub mov ib leeg, kev tshawb fawb tsis ntev los no hauv phau ntawv xov xwm Kev Tshawb Fawb Khoom Noj qhia.

Cov poj niam haum xav tau txog 2.4 mcg txhua hnub. Yog tias koj noj nqaij lossis ntses, nws yooj yim heev kom ua tiav-3 ooj ntawm salmon muaj 2.38 mcg thiab 3 ooj nqaij nyug, 3.88 mcg. Tab sis yog tias koj tsis ua, Glassman qhia kom noj cov khoom noj muaj zog xws li kua mis (8 ooj, 2.7 mcg), muaj cov nplej muaj zog (3-4 khob, 6 mcg), thiab cov poov xab noj (1 tablespoon, 2.4 mcg). Tsuas yog nco ntsoov cais nws: Lub cev tsuas tuaj yeem nqus tau ntau B12 ib zaug. Noj lossis haus li 25 feem pua ​​​​ntawm koj lub hom phiaj txhua hnub nrog rau txhua pluas mov lossis khoom noj txom ncauj.

Choline

Cov khoom noj no ua haujlwm raws li kev sib txuas ntawm koj cov leeg thiab koj lub hlwb. (Txawm hais tias nws tsis yog technically ib vitamin B, cov kws tshaj lij xav tias nws yog ib qho tseem ceeb heev rau kev tsim hluav taws xob.)

Lund hais tias "Koj xav tau choline los ua kom acetylcholine, lub paj hlwb xa mus rau cov leeg kom txav mus," Lund hais. "Kawm paub cov txuj ci tshiab ntawm lub chaw dhia ua si, zoo li kettlebell viav vias lossis ua haujlwm tsis tu ncua, xav tau kev saib xyuas, kev paub ua haujlwm, thiab kev sib koom tes-txhua yam uas nyob ntawm choline kom tshwm sim."

Txawm li cas los xij, 94 feem pua ​​​​ntawm cov poj niam tsis tau txais kev pom zoo 425 mg ib hnub twg, ceeb toom cov Phau ntawv Journal ntawm American College of Nutrition. Txhawm rau nce koj qhov kev noj haus, noj qe (1 nyuaj-rhaub tau 147 mg), qaib cov txwv (3 ooj, 72 mg), thiab kua protein hmoov (ib daus, 141 mg), lossis ib qho ntawm cov zaub mov uas muaj cov choline no.

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