Tshawb nrhiav seb cov vitamins thiab cov zaub mov twg tau siv los ntawm cov kis las hauv kev ua kis las ntau ntxiv kom rov zoo thiab txhim kho lub zog tawg. Cov vitamins yog cov tshuaj organic muaj zog heev uas nkag mus rau hauv lub cev nrog rau zaub mov thiab tsis tuaj yeem ua ke los ntawm nws tus kheej. Txhua cov vitamins feem ntau muab faib ua ob pawg: rog-soluble thiab dej-soluble. Ib qho ntxiv, kuj tseem muaj qeb ntawm cov tshuaj zoo li cov vitamins.
Feem ntau ntawm cov vitamins kuj tseem koom nrog hauv kev tsim cov protein sib txuas hauv cov leeg nqaij. Txawm li cas los xij, cov vitamins yog tus nqi tseem ceeb rau cov kis las, uas tswj hwm cov txheej txheem tseem ceeb ntawm kev zais cov tshuaj anabolic thiab cov protein. Ua ntej tshaj plaws, cov vitamins ntawm pab pawg B yuav tsum yog qeb raws li qhov tam sim no.
Cov vitamins tseem ceeb rau crossfitters
- Retinol (vitamin A). Ib qho ntawm cov ntaub ntawv ntawm cov khoom no yog beta-carotene. Vitamin A ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm lub cev tiv thaiv kab mob, txhim kho cov tawv nqaij zoo thiab txhim kho qhov muag pom kev. Tsis tas li, cov khoom no muaj peev xwm txhim kho qhov ua tau zoo ntawm cov protein sib xyaw thiab, vim li ntawd, ua rau cov txheej txheem laus zuj zus. Vitamin A yuav tsum tau noj nyob rau hauv qhov ntau npaum pom zoo thiab tsis pub tshaj. Qhov no yog vim qhov tseeb tias ntau dhau ntawm cov tshuaj yog tsis kam ua kom tawm ntawm lub cev thiab tuaj yeem sib sau ua ke, uas thaum kawg yuav ua rau lom. Kev siv tshuaj vitamin A zoo tshaj plaws yog kev tswj hwm ib puag ncig peb lub lis piam.
- Thiamin (vitamin B1). Ua kom muaj txiaj ntsig zoo ntawm cov txheej txheem zom zaub mov ntawm carbohydrates, thiab tseem tsim nyog thaum tsim lub cev rog rog. Ua tsaug rau nws, koj yuav muaj peev xwm nce lub peev xwm ntawm lub cev, txhim kho kev muaj peev xwm kawm thiab nce kev ua tau zoo ntawm lub plawv, leeg nqaij ntawm txoj hlab pas thiab plab.
- Riboflavin (vitamin B2). Kuj tseem koom nrog hauv cov metabolism hauv cov carbohydrates, cov protein sib txuas thiab cov rog. Nws muaj peev xwm txhim kho kev ua tau zoo ntawm cov vitamin B6, niacin thiab folic acid. Qhov no yog qhov tshwj xeeb tshaj yog rau cov txheej txheem ntawm kev sib sau ntawm cov qe liab thiab tsim cov tawv nqaij. Koj yuav tsum nco ntsoov tias cov khoom no yog cov pab pawg ntawm cov vitamins-soluble dej thiab poob thaum lub sijhawm ua zaub mov noj. Yuav luag tag riboflavin tuaj yeem raug puas tsuaj los ntawm lub hnub lub hnub ci ci ci. Yog tias cov mis tau raug teeb pom kev li ob teev, tom qab ntawd vitamin B2 yuav tsis nyob hauv nws. Pom hauv nqaij, qe, daim siab, mis thiab zaub tsaus.
- Pyridoxine (vitamin B6). Nws koom nrog hauv cov txheej txheem ntawm kev tsim cov protein thiab tuaj yeem hloov pauv mus ua piam thaj rau kev siv tom qab los ntawm cov leeg nqaij. Ib qho ntxiv, cov tshuaj yog ib feem ntawm qee cov amines, cov qe liab thiab cov leeg nqaij. Tej zaum yuav ua rau lom yog tias siv ntau npaum. Nco ntsoov tias cov khoom raug rhuav tshem sai sai los ntawm kev kho cua sov ntawm cov zaub mov thiab los ntawm tshav ntuj.
- Cyanocobalamin (vitamin B12). Ua kom lub plab zom mov, ua kom cov txheej txheem tsim cov protein ntau ntxiv, nrog rau cov metabolism hauv cov rog thiab carbohydrates. Cov tshuaj no muaj peev xwm tiv thaiv cov leeg ntawm cov leeg nqaij los ntawm kev puas tsuaj thiab muaj txiaj ntsig zoo rau kev ua haujlwm ntawm kev ua me nyuam.
- Vitamin C. Lub zog muaj zog tiv thaiv kab mob antioxidant uas tuaj yeem nrawm kho cov ntaub so ntswg thiab ua kom lub cev ua haujlwm tau zoo. Nws yuav tsum raug lees paub tias cov tshuaj no ua haujlwm ntau thiab nws tsis tuaj yeem tso cai.
- Vitamin D. Ua kom nrawm dua thiab ua kom zoo siv cov calcium thiab fluoride los ntawm lub cev. Vitamin D tuaj yeem tsim tawm los ntawm kev raug rau ultraviolet rays los ntawm lub hnub. Yog tias siv tshuaj ntau dhau, nws tuaj yeem ua rau lom, thiab nws yuav tsum tau siv ua ke nrog kev npaj uas muaj calcium.
- Vitamin E. Lwm qhov muaj zog tiv thaiv kab mob uas tuaj yeem tsis tsuas yog tiv thaiv cov dawb radicals, tab sis kuj ua rau nruab nrab cov tshuaj lom metabolites thiab tiv thaiv daim nyias nyias ntawm tes los ntawm kev puas tsuaj. Tau kawg, cov khoom no tsis ua rau nws qhov tseem ceeb rau lub cev. Rau lub cev ntawm cov kis las, qhov no yog cov khoom tseem ceeb heev.
- Vitamin K. Cov khoom tseem ceeb yog paub txog kev nce qib ntshav khov. Vitamin tuaj yeem tsim tawm hauv lub cev, tab sis qhov nyiaj no tsawg heev kom tau raws li lub cev xav tau rau nws. Pom nyob hauv cov zaub nplooj tsaus, mis, qe thiab lub siab.
Kawm paub ntau ntxiv txog cov vitamins feem ntau thiab lawv cuam tshuam rau lub cev hauv daim vis dis aus no:
