Vitamin B family is an important substance to maintain nerve excitability and energy, which can accelerate energy metabolism, consume accumulated fat, improve exercise effect and encourage muscle strength. Protein and carbohydrates supplemented during exercise need a lot of vitamin B to help metabolism. If you eat too much, it will be deficient, which may lead to metabolic disorder, decreased immunity and even illness.
Vitamin B family consists of 12, among which vitamin B 1, vitamin B2 and vitamin B6 are closely related to exercise.
Vitamin B 1 is mainly related to carbohydrate metabolism and also affects fat metabolism. The greater the amount of exercise, the higher the consumption.
Vitamin B2 is related to the metabolism of fat, carbohydrate and protein, and is prone to various inflammations, including angular stomatitis and cheilitis.
Vitamin B6 is related to protein's metabolism. Glycogen needs to be converted into usable glucose and amino acids into energy.
Expand the sources of B vitamins.
Some microorganisms in human gastrointestinal tract can produce a small amount of B vitamins. At the same time, people also need to get B vitamins from food:
The main food sources of 1 and vitamin B 1 are coarse grains, milk, egg yolk, lean meat and plant seeds.
2. The main food sources of vitamin B2 are animal liver, egg yolk, milk, beans and green leafy vegetables.
3. The main food sources of vitamin B6 are animal liver, lean meat, beans and whole grains.
Matters needing attention
1 and B vitamins are water-soluble. In order to avoid their loss, don't rub them repeatedly when washing rice.
2, alkali is the natural enemy of B vitamins, so whether it is cooking porridge, mixing noodles or curing meat, it is best not to add alkali.
3, long-term heating will also lead to the loss of B vitamins, so don't cook porridge and soup for too long.
People's network-keep fit and remember to supplement vitamin B.
People's Daily Online-Exercise regularly and remember to supplement B vitamins. These foods can be eaten properly.