Wikamina B i bodybuilding: ka laʻau heluna, pehea e lawe

E like me ka rula, sporstmen bodybuilding uku i ka hailona o ka hoʻolohe mai i kā lākouʻai, a Radio he kūlana i loko o ka hana o ke ola kino. Naʻe, i kekahi mea e pili ana i hoopoina nā wikamina, i loko o ke au o ka ikaika aʻo e nui ai i ke kino. I kēia lā, he mea nui o ka waiwai i pono e noho i loko o kaʻai o ka 'âlapa, kekahi o i mea he B wikamina, ma ka bodybuilding ka mea, mai ke kūlana kūikawā.

Ma ke kaupaona nooaai? I ke kino o pakahi aku la ia i ka e kākoʻo a me ka hoʻohana 'ana o ka māhuaola hemahema. Noho i ka puu o ka ikaika a me ka nui waiwai, i ke kino i kūlana a me ka nawaliwali, no laila ia mea nui, e hoʻopiha i ka ke koe nō hoolilo ia ma luna o ka ai wale nō, akā, i nā mea a pau i ka mea e pono ai nā wikamina a me nā minelala hao.

He aha nō ka B nā wikamina ma bodybuilding

Ka holoʻokoʻa pūʻulu o B nā wikamina, e like me ka rula, i hoʻokohu ' "B-eiiieaena", a me ka mea, mai nā' 8 nā wikamina i ka wai-wailana, a aole i loaa i loko o ke kino. Lako hou i ka nā wikamina pono e mau na mea mai ka waho, i kēia mau loaʻa:

1. B1 - thiamine.
2. B2 - riboflavin.
3. B3 - niacin.
4. B5 - pantothenicʻakika.
5. B6 - pyridoxine.
6. B7 - biotin.
7. B9 - folicʻakika.
8. B12 Cyanocobalamin.

Wikamina bodybuilding mea nui mai a pau o ka lapaʻauʻia ia mea loa e pono ai no ka Muscle nuipa a.

Oihana o nā wikamina B

• Nā wikamina keia pūʻulu kōkua i ka? Iecaianoaaiiie o ka ikaika i loko o ke kino.
• Kōkua na nāʻiʻo, e hana.
• Pono no ka maikaʻi kaʻaluna o nā polokina, bipi kūpaluʻia, carbohydrates.
• Paipai i momona aa ana.
• Help keena ulu a me ka māhele.
• He hoʻonui i ka hoʻoikaika 'ana i hoʻonele.
• Pili i ka maʻamau functioning o ka Central ko mākou hopohopo nenoaiu.
• He hoʻonui i ka saturation o ka meaola me ka māhuaola.
• Play i kekahi kūlana ma ka hoʻoulu i ka metabolic kōmi.
• Ua he maikaʻi hopena ma luna o ke ola o ka ili.
• He hoʻonui i hoʻopau i nā kumu o ka stress a me ka mea'ōnaehana mānowai koko maʻi.

Na hoailona o ka wikamina deficiency

Meaola huʻi shortage o kekahi mau waiwai Agena, a ano e ae paha no lepa i ka pono, e compensate kona keakea. Inā he mea i nele i ka wikamina B, ka mea hiki ke ola pilikia hope e.

Inā i ke kino nei,ʻaʻole lawa ka:

• wikamina B1 - hanana beriberi, ke kaupaonaʻana poho, emotionally lolelua ka moku'āina, edema, cardiac arrhythmias;
• B2 - loaʻa nā pā lonoaʻili i ka lń, Hi ohia lehelehe, li nui o ke alelo;
• B3 - hoʻonaʻauao pellagra, like me ka no - sleeplessness, nawaliwali, aggression;
• Wikamina B5 - i keʻano o ka huehue a me ka ili tingling;
• B6 - anaemia, kaumaha, kiʻekiʻe ke koko, dermatitis;
• Q7 - hōʻike hihia hoʻi ka ulu a me ko mākou hopohopo kahua kāna hana;
• B9 - hanana makrotsertarnoy anaemia, ke kiekie pae o ka homocysteine;
• B12 - ka muli o ke iaiyoe hala, makrotsertarnaya anaemia.

laʻau heluna

Wikamina B ma bodybuilding, e like me kekahi ē paha i ho'ākāka, haʻuki kino, ia mea e pono ke lawe i ka mea e pono ai i kela la dosages.

• 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.

About ka mahuahua ha awina ma nooaai ka laʻau heluna hiki ke hoomahuahua ia kekahi mau manawa. Akā, ua mau familiarize me ka olelo no ka lawe ana i kela a me keia kanaka lāʻau.

wikamina B1

Thiamine a B1, Ua nui no ka maikaʻi omo ma ke kino o carbohydrates. Nolaila, wikamina B1 ma bodybuilding mea nui kaulana, no ka mea, mea ma ka lilo o ka carbohydrateʻai he ikehu no ka ikaika aʻo.

Inā keia waiwai i loko o ke kino, ua lawa, alaila, na carbohydrates a me nā polokina, a ua poorly ke kemu, no ka mea koi 'ia 2 g. Carbohydrate kaʻaluna no 1 g. O ke kumuʻiʻo.

Thiamine ua loaʻa i loko o kiliala, i ka berena, ai, raiki, hūʻole, ka palaoa a me ka hua kukui.

Me ka shortage o keia wikamina i loko o ke kino carbohydrates i wāwahi i ka piha, a me ka iho i waihoia me kaikea. No laila, 'âlapa i kū ma ke kino o ka mea kokua ia, ia mea pono e uku kūikawā noonoo ana i ka? Eaia B1.

riboflavin

Riboflavin ka poʻea pau e kumuʻiʻo pūnao i loko o ke kino, a me keia mea loa nui he wahi wā ikaika aʻo, no ka mea, o ka sport koi hou hokii o ka wikamina B2. Inā 'oe e ole i ka houʻai ana o ka riboflavin, Muscle ka ulu ana e hoʻomaka ai loa lohi.

B2 hiki e hoomakaukauia mai ka palaoa, ka waiu, ka ai, hua paha, me ka waiū, pea, buckwheat, ake.

wikamina B3

Niacin, a nicotinicʻakika, produces ikehu mai ka ai, a kokua i ka lawe mai mālama nui aʻo. Not paʻakikī e koho ia me ka lawa ka B3, a, pakahi, a me ka ikehu i ka olelo ana i hoʻomāhuahua ai workouts a me Muscle ka ulu ana e ana.

Niacin mea i loaʻa ma kaʻai, i ka waiū, hua paha, ka iʻa, legumes, uala.

wikamina B5

Pantothenicʻakika no hoi ka paipai 'ana i ka? Iecaianoaaiiie o ka ikaika, mai ka ai a me ka ho okumu ana o naʻokoko.

B5 hiki ke hoomakaukauia mai ai, legumes, a pau cereal mānoanoa.

wikamina B6

Like i ua mai la, hiki mai nei me ka bodybuilding nā wikamina, wikamina B6 mea nui loa i loko o ke kino hale. Kumuʻiʻo - ka hale i nā puke no nāʻiʻo, a me ka pyridoxine kōkua synthesize ia.

B6 hookomoia ma ka hui, kēia meaʻono, raiki, ka iʻa, soya ka papapa maka, ka bata, maiʻa.

Like B1, Radio he kūlana nui o ka wikamina B6 ma bodybuilding, pehea e lawe ia, hiki ke loaʻa i loko o na kuhikuhi ana i ka waiʻona.

Pyridoxine produces insulina, a me kekahi mau nā'ūhū i loko o ke kino. I ka ikaika nooaai? 'Âlapa ma ka pau pono ana o keia wikamina me ka mea maoli he hoʻi nâ mea a kōkua i ka mobilize momona.

wikamina B7

Biotin synthesizes momoma nāʻakika, a ua komo ma ka noho i ke kino ikehu. Inā wikamina B7 mea,ʻaʻole lawa,ʻaʻole monakō koko uptake e kānāwai.

B7 i loaʻa i loko o ka yolk, mahalo ka hū, Fish, ka papapa maka, cauliflower.

wikamina B9

Folicʻakika Ua hoʻomau ana ma ka halepaahao mahele a me ke kahua o nukelea nāʻakika.

B9 ua loaʻa i loko o akepaa,'ōmaʻomaʻo ka lau, ka waiu, hua.

cyanocobalamin

Cyanocobalamin a wikamina B12 ma bodybuilding ka paipai 'ana i ke kaʻina hana o ka kumuʻiʻo pūnao i loko o ke kino synthesizes'amino nāʻakika, haʻalele no ka ikehu e loaa hou mai. ʻO kekahi mea nui hana o B12 mea e malama i ka nui mana o ka'emi'ōnaehana i hoʻi nāʻiʻo.

Na ma ke akepaʻa, ai, ka waiu, ka iʻa, hua.

Wikamina B12 mea loa waiwai no ka 'âlapa. Cyanocobalamin kōkua kuni i ka mea momona a me ka pela mea wale paʻa mau no e pili ana Muscle ho'ākāka 'ana. ʻO kekahi mea nui hana o keia waiwai o ke kino, e hoihoi mai ma hope o ke kaupaonaʻana aʻo.

B12, a me ka B1 a me ka B6 ua komo i loko o ka ōhumu o ka neʻe 'ana, haawi keena me ka o oxygen, hoemi i ka Muscle olona. Cyanocobalamin mea nui oiaio hoi no ka 'âlapa ka poe i hoopili i ka vegetarianism, e like me ka mea i noho wale i ka holoholona huahana.

Ua hiki e ia hōʻike waha ai injected wikamina B12, bodybuilding laʻau heluna hiki e oi ma mua o hōʻike ma luna o ka lāʻau'ōpala.

Aia Ua hoi ka wikamina-e like 'ona o ka hui B, i kēia mau loaʻa:

• B4 - choline, iaono? Ienoai iaiyoe a me ka hōʻoiaʻana i ka nui o ka insulina.
• B8 - inositol, normalizes hiamoe, ho'ēmi i kā ka hoʻomāhuahua o ke kaikea ma ke akepaʻa.
• B10 - P-aminobenzoicʻakika, ua komo i loko o kumuʻiʻo digestion.

Ua Ua ua loaʻa pū ma noiʻi i mau kumu i ole a pau o ka ia i nā wikamina, a me nā wikamina-e like waiwai, akā, i ko lākou hoʻohana pū mai i ka pono ia ma luna o ke kino.

Wikamina B i bodybuilding loa nui ole wale e kūkulu i ka nani kino, akā, no hoi no ka ola. E hoʻomaopopo i ka mea,ʻaʻole synthesized nā wikamina ma ke kino, ua pono hele wale mai ka waho. E hana i kēia, e hiki ai iʻai i pihaʻi me nā mea a pau i ka mea kōkua ma nā minelala hao a me B-luna ', a kuai iho la ia i loko o keʻena kūʻai lāʻau lapaʻau a me hale kūʻai o nā haʻuki kino kūikawā wikamina eiiieaenu.

Sports - ia mea,ʻaʻole wale nō mawaho nani, akā, i na ola, no laila ia mea me ka nui noonoo e hoʻokokoke i kēia pukana.