Abantu abaqeqeshayo ekuzivocavoeni ukwandisa ubunzima be-muscle, kufuneka bongezelela ukuba badle iivithamini ngokukhula komzimba, okufunekayo ukuhamba kwezinto ezibonakalayo ezibalulekileyo ze-biochemical reaction. Izinto ezibalulekileyo umntu afumanayo kwimveliso, ngoko kubalulekile ukwenza imenyu yakho yemihla ngemihla, unikezelwe ngemithetho yokutya. Ukuze uhlangabezane nomgangatho wemihla ngemihla, kufuneka ukongeze uthathe ii-vitamin complexes.
Ziziphi iivithamini ezithatyathwa ukukhula kwemisipha?
Kukho amaqela amabini amavithamini: i-soluble yamanzi kunye ne-soluble. Umntu wokuqala akakwazi ukuhlala emzimbeni, ngoko kubalulekile ukuzalisa rhoqo imali. Izinto ezincibilikiweyo ngamanzi, ngokuchaseneyo, ziqokelele kwizicubu ze-adipose, kwaye ngokugqithiseleyo, utywala lunokwenzeka.
Ziziphi iivithamini ezibangela ukukhula kwemisipha:
- IVithamini A. Kuthatha inxaxheba ngqo kwi-protein ye-protein, oko kukuthi, kwenkqubo apho i-amino acids iguqulwa ngayo ibe yimisipha. Ukongeza, le nkunkuma iyadingeka ekuveliseni i-glycogen, esetyenziswe ngumzimba ukuba ithathe uqeqesho olunzulu. Kwabo bakhetha amandla okuqeqesha, i- vitamin A ibalulekile, ekubeni ukufana kwayo kubonakala kuhla kakhulu. Imilinganiselo efunekayo yi-500 IU ngosuku.
- Iivithamini zeB . Ukuthetha malunga neyiphi imivithamini efunekayo kwimisipha, akunakwenzeka ukuba ulilahle leli qela, kuba libandakanya izinto ezininzi ezihlukeneyo. Ngokomzekelo, i-vitamin B1 ibalulekile ekumanyeni kwiprotheni, ngaphandle kokungeke kwenzeke ukwakha ubunzima be-muscle. I-Vitamin B2 ibalulekile ekuveliseni amandla, kwaye ikhuthaza iprotheni yamathambo. I-Vitamin B3 ithatha inxaxheba kwimigaqo engama-60. I-Vitamin B6 ibalulekile kwiprotheni ye-protebolism, kwaye nayo inegalelo ekubanjeni okungcono kwe-carbohydrates. Kukho phakathi kweli qela kuluncedo kwi-vitamin B7.
- Vitamin C. Le nto ibandakanyeka kwiinkqubo ezininzi ezibalulekileyo kubantu abaqeqesha imisipha
ukukhula. Ngokomzekelo, kubalulekile kwi-metabolism yamino acid, kwaye ithatha inxaxheba kwimveliso ye-collagen. Ukongeza, i-vitamin C ikhuthaza ukuveliswa kwe testosterone. - IVithamini D. Ukufumana ukuba yiyiphi imivithamini ebalulekileyo kwimisipha, kubalulekile ukukhankanya le nkunkuma, njengoko ikhuthaza ukuxutywa kwe- calcium kunye ne-phosphorus, kwaye ezi zinto ziyimfuneko yokwahlukana kwemisipha xa kuqeqeshwa ngezilingo. Olu qha ga mshelwano lubalulekile kwiethambo zethambo.
- Vitamin E. I-antioxidant ekhusela iiseli kwimiphumo emibi yoxinzelelo, ebalulekileyo ekuqhutyeni kweenkqubo zokuxilisa.