1, vitamin c
Function: Vitamin C can reduce the level of cortisol, and intense training can produce a stress hormone, which will make the body enter a catabolic state and burn muscles.
Moreover, the study found that people with adequate vitamin C intake burn 30% more fat during exercise than those with insufficient vitamin C intake. Therefore, girls who want to lose weight should pay attention to vitamin C supplementation to avoid weight loss due to lack of vitamin C.
High quality source: pepper, broccoli, orange, strawberry, cauliflower, tomato, cantaloupe.
2. Tocopherol
Function: Vitamin E can promote human metabolism, improve blood circulation, promote digestion and absorption of food, and remove wastes from the body.
Avoid the accumulation of gastrointestinal toxins and make your stomach bigger and bigger.
High quality source: malt, soybean, egg, nut, sweet potato, spinach, molasses.
3, vitamin B6
Function: Vitamin B6 can be converted into enzymes to help the human body absorb and metabolize amino acids and use glycogen energy. It is also beneficial to promote the release of growth hormone during training.
Vitamin B6 supplemented with B 1 can not only help to eliminate fat, but also make your muscles firmer and more elegant.
High quality source: red meat, whole eggs, fish.
4. Iron
Function: Iron is a hematopoietic element of human body and an essential component for transporting and exchanging oxygen in human blood. Iron participates in the synthesis of hemoglobin, cytochrome and various enzymes, stimulates the activity of coenzyme A and other enzymes, and can promote hematopoiesis, energy metabolism, growth and sterilization.
Supplementing more iron can effectively promote blood circulation in the waist and abdomen, which is very helpful for MM to reduce stomach and thin waist.
High quality source: red meat, vegetables.
5. Magnesium
Function: Promote muscle growth and prevent muscle cramps. It can also relieve indigestion, help fat burn and generate heat.
High quality sources: whole grains, beans, oats, soybeans, black beans and seafood.
6. Zinc
Function: Help the body to synthesize testosterone and IGF. These two important hormones can promote muscle growth and are the key to muscle gain. In addition, zinc can promote human metabolism and help eliminate cholesterol in the body, while zinc deficiency will affect food and reduce digestive function.
Therefore, proper zinc supplementation is very important for slimming people.
High quality sources: oysters, red meat, seafood.
7. Potassium
Function: Potassium is very important for the balance of body fluids in muscle, which makes it easier for muscle to enter anabolic state. The proportion of water contained in human body is about 70%, and sodium and potassium can best maintain this balance. If one of the ingredients is missing, it will cause edema or water shortage.
However, edema usually occurs, which is related to edema caused by water not being discharged smoothly. In addition, potassium can make the body not absorb waste and help to lose weight moderately.