Today, I will continue the previous content, and mainly share with you the first part of fitness and vitamins. What are vitamins and the main sources of human vitamins?
The audio version shared in this issue can be searched for "Garfield's shovel" on Himalayan FM, so you can listen to it. I like to remember to pay attention to it.
For fitness effect, exercise is very important, and nutrition is also very important. As one of the seven nutrients needed by human body, vitamins are of course indispensable. Muscle training can't lack vitamins, because muscle synthesis needs vitamins to participate directly or indirectly!
According to the definition, vitamin is a trace organic substance that people and animals must obtain from food in order to maintain normal physiological functions. They belong to regulatory substances and play an important role in substance metabolism. It plays an important role in the growth, metabolism and development of human body. Vitamins must always be obtained from food, because they can't be synthesized in the body or the synthetic amount is insufficient.
Vitamins are divided into fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins include vitamin A, vitamin D, vitamin E and vitamin K,
Water-soluble vitamins include B vitamins and vitamin C.
Fat-soluble vitamins and fatty foods have the best effect.
For example, eating carrots requires frying in oil, so that vitamin A can be effectively absorbed.
But remember, too much fat-soluble vitamins may lead to toxicity and adverse reactions.
For example, if someone takes vitamin A, it may reach toxic level. This condition is called multivitamin. People who take vitamin A supplements or eat a lot of cod liver oil are at the highest risk. If a person takes too much, they may have headaches and fatigue. In severe cases, some pregnant women who supplement too much vitamin A may lead to birth defects.
Water-soluble vitamins include B vitamins and vitamin C, which are soluble in water. B vitamins mainly include vitamins B 1, B2, B6, B 12, nicotinic acid, nicotinic acid, pantothenic acid, folic acid, biotin, inositol and choline. Water-soluble vitamins are not stored in the body, and excess vitamins and their metabolites are excreted from urine, so the toxicity is very small.
Because water-soluble vitamins are soluble in water, it doesn't matter that many people misinform about long-term overdose. As long as you drink more water, you will excrete water-soluble vitamins that you can't absorb. This is a wrong concept.
First of all, eating more water-soluble vitamins may not be clean. Only vitamins that cannot be fully absorbed and metabolized in a short time are excluded, and the amount deposited in urine is only the unabsorbed part.
In addition, everyone is a specific organism, and the required amount is strictly observed. Whatever you lack, how much you lack, whether it is water-soluble or fat-soluble vitamins, it is not easy to overdo it for a long time. Excessive consumption will not only lead to the body's high dependence on nutrition, but also potential damage.
For example:
The recommended supplement amount of adult VC is 100mg/ day. If it exceeds 100 mg for a long time, once it is changed to a small dose, the human body will suffer from VC deficiency.
For people who are in the period of reducing fat, it is necessary to understand that fat in the human body can only be consumed when it is converted into energy, and a variety of nutrients are needed in the process of conversion, such as B vitamins, vitamins B2, B6 and B 12, nicotinic acid, pantothenic acid and trace elements such as calcium, magnesium, zinc, iron and copper. If these nutrients are insufficient, energy conversion will be limited, and body fat will accumulate, causing obesity.
For dieters, it is not enough to get vitamins from food, especially for dieters who choose to control their diet and exercise at the same time. Because the number and types of food consumed in the body are relatively reduced, vitamins and trace elements will also be consumed in the process of losing weight through exercise.
So should we eat natural food or vitamin tablets? I have the following suggestions for vitamin supplementation:
1. Try to eat natural foods, and reach 3 different fruits and 3 different vegetables every day, preferably 10.
2. Use vitamin supplements only under special circumstances, such as staying up late, disrupting work and rest time, and supplementing quickly before and after training;
3. If you must use supplements, try to use products such as plant powder. The closer it is to natural food, the higher its value may be-of course, it is still not as good as natural food.
4. If you buy vitamin supplements, try to choose products with small gimmicks and high cost performance.
I'd like to add one more thing about vitamin tablets:
There are two kinds of vitamin tablets, one is multivitamins, such as Beijing Baojian and Amway Nutrilite. There are also vitamin supplements for professional fitness exercises. The intuitive difference between the two is that the content of a series of specific vitamins and minerals in the latter ratio far exceeds that of the ordinary type. For athletes, professional vitamin tablets are easier to be absorbed, and the technology is professional and the effect is better.
The effect of vitamins needs long-term supplementation, which is reflected in comprehensive performance. The improvement of exercise ability can not be as immediate as caffeine, sugar and taurine, because it does not produce energy itself. But for the body's metabolic system, vitamins are like seasoning packets in instant noodles, and you can't live without them!
But one thing to remember: when there are enough vitamins and minerals in the body, excessive supplementation will only be harmful!
Ok, today's sharing is over, and I will share it with you tomorrow. Please remember to listen to the specific food corresponding to each vitamin!