Basic introduction Chinese name: vitamin diet definition: using vitamin E to resist oxidation during weight loss: avoiding the harm caused by exercise. Misunderstanding of taking: only relying on vitamins to maintain weight and help lose weight, vitamin B 1:, vitamin B2:, classification, vitamin B, vitamin C, vitamin D, vitamin E, misunderstanding of taking, summing up the relationship between vitamins and exercise to lose weight, it is easy to intake a lot of water. 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. The two principles of assisting weight loss 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. Moreover, we should pay special attention to the fact that vitamin b 1 mostly exists in bran and germ, so if rice flour is ground too white and washed too much, it will lead to the loss of nutrition. In addition, don't add too much alkali when cooking, otherwise it will also lead to a large loss of vitamin b 1. When dieting means losing weight, the intake of various vitamins is also reduced due to the reduction of food eaten, which is easy to cause symptoms of vitamin deficiency and cause weight loss sequelae. But in fact, vitamins themselves have no calories, and some of them can help metabolize calories. For example, B 1, B2, B6 and B 12 in vitamin B group can promote the metabolism of fat, protein and sugar, and have the functions of burning fat and avoiding fat accumulation. The main sources of these vitamins are coarse grains, fruits and vegetables, milk and eggs. Especially coarse grains are low in calories and high in vitamins. People who lose weight often skip meals. In fact, they can use coarse grains instead, which will not only make them feel full, but also help them lose weight. Beer yeast, which is very popular at present, is also a holy product to lose weight because it is rich in vitamin B group. Obesity is a state of metabolic imbalance, and vitamin B is an important nutrient that affects our metabolism. Therefore, insufficient intake of vitamin B group will lead to obesity. Vitamin B2: Many women who lose weight dare not eat it, because the main component of rice is starch, and they are worried about 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. Classification Efficacy Vitamin B Vitamin B is an essential substance to promote metabolism in the body and convert sugar, fat and protein into heat. When you lose weight, with the use of nutritious meals, you can enhance the effect of losing weight, especially to relieve constipation and eliminate belly. Recommended food: mushrooms such as bananas, animal livers, nuts and mushrooms. Vitamin C Vitamin C can synthesize carnitine, promote fat metabolism and accelerate the decomposition and burning of fat. If carnitine content is insufficient during metabolism, it will lead to fat accumulation and formation of adipose tissue. Lack of vitamin C for a long time will definitely make you fatter and fatter. 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, MM should pay attention to vitamin C supplementation to avoid losing weight due to lack of vitamin C. Recommended foods: cauliflower, tomato, bitter gourd, sweet potato, cucumber, soybean, cabbage, celery and leek. Vitamin D Vitamin D is necessary for human body to make leptin. Leptin is a hormone that can control human appetite. It will make people feel full after eating and stop eating. If the leptin content in the human body is decreasing, the appetite will become larger and larger, and it is easier to be obese. In addition, when controlling calories to lose weight, increasing the absorption of vitamin D helps to lose weight, so absorbing more vitamin D can help people who lose weight lose weight more easily. Recommended food: saltwater fish, eggs, milk and dairy products, butter, cod liver oil and vegetable oil. Vitamin E Vitamin E can promote human metabolism, improve blood circulation, promote digestion and absorption of food, remove wastes from the body, prevent toxins from accumulating in the stomach and intestines, and make your stomach bigger and bigger. Lack of vitamin E will not only reduce the basal metabolic rate of human body, but also lead to the consequences of dry, rough and aging skin. The supply of vitamin E for adults is 15mg/ day. Recommended food: Nut foods, such as peanuts, walnuts, sesame, lean meat, milk, eggs and malt, are all misunderstandings. It is unscientific to eat vitamin capsules instead of normal diet to lose weight. Vitamin capsules are actually synthesized from vitamins and trace elements. Our bodies need more than these nutrients. There are three main nutrients in a normal diet: protein, sugar, sugar and fat. Many weight-loss mm confuse abdominal exercises with waist-reducing exercises, thinking that one action can both slim the waist and beautify the abdomen, but it is often thin the waist and fat the abdomen. This is because it is much easier to lose the fat accumulated in the waist than to shape the muscles in the abdomen. Only by cooperating with diet, reducing the intake of high-calorie food, and insisting on corresponding training, can the "small waist" be seen again. The waist is thin, and the abdomen without special training is more "prominent". Therefore, don't expect any kind of exercise to strengthen your stomach and thin your waist. There is no shortcut on the road to losing weight. Suggestion: practice step by step and don't believe in the "multi-effect" diet. If you want to stovepipe, vitamins are absolutely indispensable. Lack of vitamin A makes the skin dry, and lack of vitamin B 1 can cause beriberi, so if you want to stovepipe, you must ensure that the vitamin content in your body is sufficient. Meanwhile, if you want to have long legs, you should be careful not to eat too much salt. Because of excessive salt intake, the body will want to drink more water, leading to water accumulation in the body, forming edema-type puffiness. Then Wang Wen specifically understood the effect of vitamins on stovepipe. Protein is the most important substance to maintain various physiological functions of human body. Cell metabolism, body growth, wound repair and tissue regeneration all depend on protein. Reducing diet and taking vitamins alone will lead to protein deficiency, and the long-term consequences will be unimaginable. A certain amount of sugar and fat can not be ignored in the body, such as providing energy, maintaining heat and supporting various organs in the body. Losing weight doesn't mean rejecting sugar and fat completely. In addition, there are plant fibers, which can isolate the direct contact between bacteria, toxins and intestinal wall and hinder the absorption of excess fat and sugar. Although vitamins and trace elements are essential substances for human body, we can get proper amounts of vitamins and trace elements in normal diet without relying on capsules to supplement them. Long-term overdose of vitamins can cause cumulative poisoning. For example, excessive vitamin A can cause bone pain, severe headache, ichthyosis dermatitis, hepatosplenomegaly, nausea and diarrhea. Taking large doses of vitamin E will reduce the absorption of vitamins A and K, weaken vision or lead to bleeding, causing endocrine disorders, sexual dysfunction, menorrhagia or amenorrhea. Taking too much vitamin C may reduce fertility. Lack of vitamin A leads to weakening of sebaceous glands and sweat glands, thickening of cuticle and dry skin. Think about it, can such legs be beautiful? Vitamin E can decompose accumulated fat and cholesterol, promote blood circulation, let fresh blood reach the leg farthest from the heart, and give cells new oxygen and nutrition. If the vein dilates badly, the fluid will also stagnate and the legs will easily thicken.