Relationship between vitamins and exercise to lose weight
In the process of losing weight, it is easy to consume a lot of water and lead to the loss and lack of vitamin C. For weight loss, exercise is an indispensable topic, especially long-term aerobic exercise is the most effective. In order to avoid the harm of free radicals produced during exercise to the body, vitamin E can be added to resist oxidation.
Vitamins B 1, B2, B6, B 12: Vitamins B 1 help to convert glucose into heat in the body and accelerate the consumption and utilization of liver sugar during exercise. Vitamin B2 can help fat burning, which is a very important nutrient for those who limit calorie intake and exercise to lose weight. Vitamin B6 is related to protein's metabolism, so Bl can be supplemented and combined with exercise to strengthen muscles, so as to avoid losing even muscles during weight loss. Vitamin B 12 can promote metabolism and improve the metabolic utilization rate of fat, sugar and protein.
Vitamins C and E: In the process of losing weight, you should consume a lot of water, which is easy to cause the loss and lack of vitamin C. For losing weight, exercise is an indispensable topic, especially long-term aerobic exercise is the most effective. In order to avoid the harm of free radicals produced during exercise to the body, vitamin E can be added to resist oxidation.
Vitamin weight loss therapy
The two principles of losing weight are reducing intake and increasing consumption, and it is best to do both. Vitamin supplementation is also very helpful to lose weight, and in fact, no matter which way to lose weight, vitamin supplementation can not be ignored.
Vitamin B 1:
Many women are always slow to see the effect in the process of losing weight. Experts suggest eating more foods containing B vitamins during weight loss. This kind of food can not only help us supplement nutrition, but also help us lose weight faster, so that your weight loss effect is more obvious in this huge B family (vitamins b 1, b2, b6, b 12). The function of vitamin b 1 is to help someone's glucose convert into heat and accelerate the consumption and utilization of liver sugar. Vitamin b 1 exists in many foods. The most common foods are animal viscera, meat, beans, peanuts, brown rice and nuts, while the content of vitamin b 1 in fruits, vegetables, eggs, milk and other foods is low.
Vitamin B2:
Many women who lose weight dare not eat, because the main component of rice is starch, for fear of getting fat; Some people are even more afraid to eat meat and eggs, fearing that high cholesterol will make them fat and affect their health. In fact, these foods are rich in B vitamins. If the intake is insufficient, it will affect your health. For example, without vitamin B 1, the human body cannot smoothly convert glucose into heat; Lack of vitamin B2 necessary for burning fat will affect the metabolism of fat in the body, resulting in fat accumulation and obesity; Without the help of vitamin B6, protein cannot be metabolized smoothly in the body; Without vitamin B 12, fatty acids can't be metabolized smoothly, and fat, protein and carbohydrates can't be used normally by the body. Among B vitamins, b 12 plays an important role, which can promote metabolism and improve the metabolic utilization rate of fat, sugar and protein. It is found that the main source of vitamin b 12 is meat, such as animal liver, beef, pork, eggs, milk and cheese. Generally speaking, plant food does not contain vitamin b 12, so if you want to supplement this substance, you should eat more meat food in moderation.
How to buy vitamins:
1, ordinary female
Experts suggest that when women supplement vitamins, the intake of most basic vitamins and trace elements should be 100% of the daily requirement (DV), that is, the sum of the recommended intake of some nutrients except calcium per person per day. Helen Dirichazos, a nutrition expert at Harvard Medical School, said that when choosing vitamin supplements, we should also pay attention to the dosage of vitamin A. Supplementing vitamin A in excess of 100% of the daily requirement will increase the risk of fracture in menopausal women and the risk of birth defects in newborns. For the sake of safety, it is best to supplement vitamin A with "β-carotene".
2. Pregnant women
If you are not particularly short of certain vitamins or trace elements, you can choose the most basic multivitamins. Pregnant or pregnant women should choose "prenatal vitamin supplements" because they contain large doses of folic acid, iron, zinc and calcium, which are essential for fetal health.
3. The elderly
Older people over 50 can choose "complex vitamins for the elderly" with extra vitamin D, vitamin B 12 and calcium. Most elderly people don't have to be too careful when choosing iron supplements. Small dose of iron supplementation (daily 18 mg) in standard multivitamins is safe for most people.