'Âlapa nā wikamina a me kā lākou maikaʻi hopena ma luna o nā ola o nā' âlapa

Ua noa Pono ka he okoa eiiieaena o nā wikamina. hiki ole City noho kiʻi i ka nui o nā wikamina mea i pono, no ka mea, i ka papa kuhikuhi aʻe i ho ololi i ko kakou ola: ilihuneʻai, haumia lewa, nā kūpuna a me ka hewa 'ia. People limahana ma ka haʻuki, o ka oi aku ma ka pono o kēia mau waiwai. 'Âlapa nā wikamina mea momona a kōkua ma ke kanaka, e alakai i kaʻeleu Aloha Hawaii.

A eia i physical haʻawina, a kanaka i hooleiiaʻi mawaho, hoʻoikaika i ko lakou mau kino, e hana ma ka pilikia ano, no laila, lawe wikamina-waiwai hoomakaukau i pono. Inā mākou kino ua ike pono makaukau, ka sport e ia i maoli kahi o ke ola, a me ka vitality opiopio.

He aha ia nā wikamina i ma luna o ke kino

Kanaka e koho i ka mea e hana i ka haʻuki. Hiki nō ke hoʻohana i ka 'auʻau' wai, e hele ana i ka hale haʻuki, hana kino i loko o ke kakahiaka, e hana hola paha bodybuilding. Akā, ma kekahi hihia, e pono i kekahi wikamina eiiieaena. Aia nā haʻuki nā wikamina no na wahine a me na kanaka. No kēlā me kēia meaola hiki e koho i kou eiiieaena a me ka laʻau heluna.

Ma ke kēia ao nei i ka hua a me kaʻai iā e ole i ka mea i makemake haku mele 'ana o nā wikamina, no ka mea, e ulu artificially, a me nā mea hoʻonui. Ka hou 'ana o nā wikamina e kōkua e malama i ke kino a me ka pono ka naau.

Ua hoʻomanaʻoʻia ai ia i ole a pau nā wikamina a me nā minelala hao i hana maʻalahi i kekahi i kekahi.

Ascorbicʻakika a me kona aoao ma luna o kanaka

Askorbinku, e like me ka mea ua kapaia na keiki, ka mea hiki ke kapaia ka maikaʻi loa haʻuki wikamina. Wikamina C i he nui ia ma luna o ke kanaka meaola. Ke kumu nui aʻe o ka ole:

• Ua hoonui ae i na ano o ke koko;
• Ua malama maʻamau naʻokoko kiʻekiʻe;
• Ua kōkua i ke omo o ka hao i loko o ke koko;
• ano "me kōkua" collagen;
• He He ikaika antioxidant.

'Âlapa nā wikamina, i loaʻa ka ascorbicʻakika, kōkua' âlapa koke Lele aku kėlä hoʻi, a emi i ka helu o nā palapū i aʻo. Ua pono hoike mai i loko o ka wai, a ua hoʻomaka koke eliminated mai ke kino, aole i loaa i loko o nā'aʻaʻa. It E e ia wale nō ma hope oʻai, inu nui o ka wai. Ma ke ano o ka wikamina C hiki ole ka uahi, me kekahi uahi paka puhi ma kahi o 100 mg askorbinki.

Ka maikaʻi ka hopena o nā wikamina B12 a me B1

All 'âlapa i maopopo nö iä ia ka mea hana ka wikamina B12 i loko o ko lākou mau kino. Kona papa kuhikuhi hana i:

• Ua kōkua i ke kaʻina hana o ka hematopoiesis;
• e hoʻokau digestion;
• hoonui ae i ke aʻalolo conduction;
• carbohydrate pūnao hele ana me keia waiwai.

Inā i ke kino i nele i keia wikamina, i ka hana o na ko mākou hopohopo'ōnaehana, mai hemo mai ilalo, ia Kahalaopuna ikaika luhi a me ka Muscle muli o lilo nawaliwali. Kona mau hoa i nā wikamina A a me C, a kōkua i ka keʻano o ka hanaʻana loa nui i loko o ke kino. Akā, he mea pono e ike ia mau haʻuki nā wikamina no na wahine ke lilo i ko lakou kanawai ina mea e hanau ana huaale.

Wikamina B1 ka loa pono no bodybuilders a me bodybuilders. Ua waiwai ka poʻea pau i ke omo maikai loa o carbohydrates i loko o ke kino e kōkua 'âlapa, e malama i ka ikehu. Ka waiwai o keia wikamina:

• ka mea kōkua kūkulu Muscle;
• nui hopena ma ka lolo hope a me nā aʻalolo conduction;
• ka wā pomaikai metabolic keʻano o ka hanaʻana i loko o ke kino, ua pololei.

Oia hoi, ina he overdose mea, ka wikamina mea nui e hele mai mai o ke kino koke hoike mai i loko o ka wai.

Wikamina B6 a me kona waiwai

I ka wikamina B6 mea,ʻaʻole i loaʻa i loko o ke kino o ke kanaka, ka mea aole e hoonui Muscle nuipa a me ke kaumaha. Keiki a me nā 'âlapa e e mahalo ana i ka waiwai o ka mea maikaʻi hopena ma luna o lākou ka ulu a me ka biceps. Sports nā wikamina B6 a me ko lakou waiwai:

• ma lalo o kona keiki neurotransmitters i hana;
• Ua ua komo i loko o ka hoʻololi kemikala o hemoglobin;
• 'amino nāʻakika a me nā polokina kamaʻilio me ia.

I ka poʻe i ka deficiency o ka wikamina B6, ka mea, ua hoʻonāwaliwaliʻia naau Muscle e loaaʻawahia waiwai, a me ka pauma, i ka mea i ino ia ma luna o nā haʻuki 'oihana.

Ka hoʻohanaʻana i nā wikamina A a me D i loko o ka nii? Ola

A puulena maka, a pau-ka ike maka Pono 'âlapa ka poe i komo i loko o ia mau' ano o nā haʻuki i kahi au i ke kī, a ike loa. 'Âlapa nā wikamina A i ka hope o ka waiwai:

• ka hōʻoi 'e hoʻonele;
• hoemiia ke koko kōpaʻa pae;
• kokua i loko o ke kahua o ka collagen.

Oe hiki ole hoʻohana i ka lapaʻauʻia i loko o nui mea. 'Âlapa pono e huli i ka mahele lāʻau ke kaumaha ma muli o ka haawe.

Waiwai D - keia mea no ka maikai haʻuki nā wikamina no na kanaka. Mahalo iā ia, i ka iwi lilo ikaika, a ua loaa he maikaʻi ia ma luna o ka mea e like ai o ka aʻo. Inā wahie, o nā haʻuki kanakaʻia poino, me ka hou ana o keia wikamina kōkua e ola wikiwiki. mea waiwai:

• ia wale ua synthesized;
• Wikamina A kōkua i assimilate pono.

Pololei o nā wikamina

Ka pane lākiō o nā haʻuki nā wikamina i hōʻike ma luna, e kōkua kēlā me kēia 'âlapa ka'ōnaehana pono no kou lawe e koho. O ka holo ana, ia mea maikaʻi, e hoʻohana maoli huahana, maʻa i ko makou kino, akā, 'âlapa pono e hoʻohana aiiieieoaeuiuo iiauo waiwai. Aia i ikaika oko ao ma o ka hoʻohanaʻana i ka wai-wailana a me ka momona-wailana eiiiiiaiou. Ka mua hopena, mai ke kino i loko o 2-4 hora, oiai kekahi poe e ia i loko o mākou i ka pau lā.

E lealea ana nā wikamina no ka na kanaka a me na wahine, manawa i piha olelo, a oe ke aʻo pehea e lawe i kēia mau pono a pau o.