Ke noʻonoʻo nei i ka hoʻohana ʻana o nā pāʻina haʻuki like ʻole no ka mea ʻaleʻale, helu mau mākou i ka ʻike calorie a i ʻole nā pōmaikaʻi o kahi lawe meaʻai. A ʻo nā mea pāʻani ʻē aʻe i hoʻohana ʻole i ka meaʻai haʻuki, kaohi wale i ka lawe ʻana o ka protein. Heʻoiaʻiʻo maoli ʻole ia, no ka mea ʻoi aku ka momona, nā protein a me nā waihā, aia kekahi mau micronutrients ʻē aʻe, a ʻo ka hopena o ia mea, inā hoʻohana pololei ʻia, hiki ke hoʻonui a hoʻonui i ka hiʻona o nā hopena haʻuki mua ma CrossFit.
I kēia lā e noʻonoʻo mākou i ka pilikia e pili ana i ka lawe ʻana i kahi papa o nā meaʻai haʻuki e like me nā wikamina no nā mea haʻuki. He aha ia, a no ke aha e pono ai nā ʻōlapa e pili ana i ka crossfit ʻoihana a amateur paha?
ʻIke laulā
No laila, ma mua o ka noʻonoʻo ʻana i nā wikamina no nā mea pāʻani i ke kikoʻī, pono ʻoe e hoʻomaopopo i nā huaora i ka nui. No laila, ʻo nā wikamina, he mea ʻē aʻe e like me ka mea, he protein. Akā ʻaʻole kēia mau protein maʻamau. ʻO kēia nā kaulahao amino acid i hoʻopili ʻia i kekahi ala. Ke pau, ʻaʻole lākou e denature, a, no laila, ʻaʻole hiki i ke kino ke ʻeli iā lākou a pala i nā mea liʻiliʻi. I ka manawa like, liʻiliʻi ka nui o ka mole o nā huaora no nā haʻuki i hiki i ke kino ke ʻeli iā lākou āpau i ke ʻano a lākou e komo ai i ke kino.
Mahalo i kēia, ua hoʻohana maʻalahi ʻia nā pilikia o nā wikamina no nā haʻuki i nā ʻaoʻao haʻuki a pau o nā haʻuki: mai ka powerlifting a i ka crossfit. Akā, no ke aha he mea nui nā wikamina, a pono e nānā pono ʻia ma mua o ka lawe ʻana o nā protein? Ma hope o nā mea āpau, hiki i ke kino ke synthesize i nā wikamina e pono ai mai nā kaula amino acid ponoʻī. I ka ʻoiaʻiʻo, ʻaʻole pēlā. Minamina, hiki i ke kino ke synthesize i ka palena o ka nui o nā wikamina iā ia iho, a ʻo nā mea wale nō e pono ai ke ola. Loaʻa i loko o nā complexes vitamina nā amino acid pono e hoʻohuli i nā kaʻina hana a loaʻa kahi hanana i hiki ʻole i ke kino ke hoʻohua ma kāna iho.
ʻO kekahi hiʻohiʻona nui ka hōʻemi ʻana o nā wikamina i ka wā hoʻomaʻamaʻa ʻoi aku ka liʻiliʻi ma mua o nā goma a me ka ikaika. Eia nō naʻe, ʻoi aku ka paʻakikī o ka hoʻopihapiha ʻana i nā wikamina, ʻoiai inā ʻaʻole ʻoe he mea ʻai make paʻakikī e hoʻopau i nā tona o nā mea kanu a me nā huaʻai.
ʻOiaʻiʻo leʻaleʻa: ʻo ka hua ka mea e pono ai i ka papa o ka ʻaʻa CrossFit. ʻOiaʻiʻo, i ka hoʻohui ʻia o ka fructose, ka mea hōʻino i ka loaʻa ʻana o ke kaupaona kiʻekiʻe / hoʻomaloʻo, loaʻa iā ia kahi paʻakikī āpau o nā huaora like ʻole.
Ka hopena o nā wikamina i ka hana haʻuki
E noʻonoʻo pehea ka hopena o kekahi mau hui o nā wikamina i ka hana pāʻani. E kōkua kēia iā ʻoe e hoʻomaopopo i ke kumu e kūʻai ai ʻoe i nā huamini vitamina a pehea e hoʻohana pono ai iā lākou no nā hopena maikaʻi loa.
| Pūʻulu wikamina | Āhea e lawe? | ʻO ka waiwai o ka wikamina i ka papaʻai o ka mea haʻuki |
| Pūʻulu A nā wikamina | Nā manawa a pau | Pūʻulu A nā huaora ikaika adaptogens. Ke hoʻopau nui ʻia, hoʻonāukiuki lākou i ka hana testosterone hou, a ʻo ka mea nui loa, kōkua lākou i ka mea ʻālapa novice e ola wikiwiki aʻe ma waena o nā hana. |
| Nā wikamina o ka hui B1 | Nā manawa a pau | ʻO ka wikamina o ka hui B. kuleana no ka hoʻokumu ʻana o ke kamaʻilio neuromuscular i ke kino o ka mea ʻālapa. No ke aha e pono ai kēia? Ke holo nei i ka mana nui hiki ke kōkua iā ʻoe e hoʻokele i nā ʻōnaehana ikehu me ka wikiwiki, e hopena ana i ka hoʻonui ʻana i ka hana, ka ikaika, ka mana a me ke ahonui. |
| Nā wikamina o ka hui B2 | Nā manawa a pau | ʻO kāna hana nui ka uku ʻana i nā pilikia o waho. Hoʻonui ia i ka palekana, a kāohi i ka hana ʻana o ka nui o ka insulin ke hoʻemi ʻia ka meaʻai. A ʻo kahi hopena, ʻai ʻoi aku ka wikiwiki o ke kanaka, kahi e kōkua ai i ka mālama pono i ka papaʻai i ka wā o ka hoʻomaloʻo loa ʻana. Hoʻohui, anti-stress kēia huaora. |
| Nā wikamina o ka hui B3 | Nā manawa a pau | Pēlā ʻo B2 |
| Nā wikamina o ka hui B6 | Hoʻomaloʻo | ʻO ka Vitamin B6 kekahi o nā meaola nui i ka papaʻaina o ka mea haʻuki ʻo CrossFit. ʻO kāna hana nui ka uku ʻana i nā pilikia o waho. Hoʻohui, anti-stress kēia huaora. |
| Nā wikamina o ka hui B12 | Hoʻomaloʻo | ʻO ka Vitamin B12 kahi mea hoʻokūpaʻa ikaika e ʻae iā ʻoe e puʻunaue pono i nā microelement e hiki mai ana, kahi e alakaʻi ai i ka stabilization a me ka lawe maikaʻi ʻana o nā meaola a me nā huaora ʻē aʻe, ma muli o ka hoʻonui ʻana i ka pono o ka lawe ʻana i nā complexes vitamine maha. |
| Nā wikamina o ka hui C | Mass | ʻO ka Vitamin C ka adaptogen maikaʻi loa i nā haʻuki. ʻO kāna hana nui ka uku no nā hōʻino ʻia o ke ake. A ʻo kahi hopena, he hoʻonui i ke kūpaʻa o ke kino i kahi meaola kūwaho, i hōʻike ʻia i ka hoʻonui ʻia ʻana o ka pale ʻana, a me ka hoʻemi ʻana i ka likelike o ka hele a maʻa mau. |
| Momona iʻa | Hoʻomaloʻo | ʻO ka aila iʻa - ʻoiai i manaʻo ʻia he omega 3 polyunsaturated fatty acid, ʻo ka mea nui ke kū ʻana o nā complexes stabilizing like ʻole, me ka hui pū ʻana o ka niacin a me ka wikamina E, kahi e kōkua ai e kāohi i ka waiū gastric nui loa, e hoʻēmi nei i ka pono no nā meaʻai hou aʻe. |
| Nā mea minelala | Hoʻomaloʻo | ʻO nā mea minerala i hui pū ʻia me nā complexes vitamina e hāʻawi i kahi hopena maikaʻi loa. ʻAʻole pono mākou e poina me ka hoʻoikaika nui i ka wā o ka hoʻomaʻamaʻa, hoʻokuʻu ʻia ka hapa nui o nā minelala me ka hou. Hoʻohui pū kekahi, hoʻonui nui nā minelala i ka omo o nā kaulahao amino acid pono mai nā huaora. |
| Kiniki | Mass | He mea hoʻoikaika ikaika testosterone e hoʻonui i ka hana testosterone i ka palena kūlohelohe. Hoʻoikaika i ka hopena o nā huaora E, D, B6 a me K1. |
| Makanekiuma | Mass | ʻAno like me ka zinc |
| Selenium | Mass | E like me ka zinc a me ka magnesium |
| Wikamina D | Mass | ʻO ka Vitamin D B, me ka huaola E, kahi ala ākea e ʻae iā ʻoe e hoʻonui i ka lawe ʻana o ka calcium waho i loaʻa iā ʻoe mai nā lulu protein, ma muli o ka hoʻonui ʻana i ka ikaika o nā ligament, nāʻiʻo a me nā iwi iwi. |
| ʻO Wikamina E | Mass | ʻO ka Vitamin E B, me ka huaola D, kahi ala ākea e ʻae iā ʻoe e hoʻonui i ka lawe ʻana o ka calcium i waho e loaʻa iā ʻoe mai nā protein shakes, ma muli o ka hoʻonui ʻia o ka ikaika o nā ligament, nāʻiʻo a me nā iwi iwi. |
| ʻO Wikamina K1 | Mass | ʻO ka Vitamin K1, ke hoʻopau hou ʻia, he hopena like me ka creatine, ʻo ka ʻokoʻa wale nō ka recoilless. Ua hoʻopiha ʻia ʻoe me ka wai, kahi e hoʻonui ai i kou kūpaʻa a hoʻemi i ka makaʻu o ka ʻeha ke hana i nā hana ʻoi loa. |
Hoʻomaopopo: aia ka papa i ka papaʻaina mai nā vitamina āpau, akā ʻo kēlā mau pūʻulu wikamina a me nā wikamina ʻoi loa no nā mea pāʻani, ʻo ka hoʻohana ʻana e mālama i kou kino i ke kūlana maikaʻi, akā e hāʻawi pū i kahi hoʻonui maoli i ka hana ma kāu WOD hoʻomaʻamaʻa.
Pehea e lawe pono ai?
Ke ʻike nei i ka hopena o ka vitamina i ka poʻe pili i nā haʻuki, pono ʻoe e hoʻoholo i nā mea kūpono e hoʻopau ʻia e nā kāne a me nā wahine. Akā ʻo ka mea nui ka noʻonoʻo ʻana i ka wā a pehea e lawe ai i nā wikamina no nā hopena maikaʻi loa.
ʻO ka mea mua, inā ʻaʻole ʻoe e hoʻohana i nā complexes vitamina, pono e hoʻopau ʻia nā wikamina ʻokoʻa i nā manawa like ʻole a holoi ʻia me nā wai like ʻole. ʻO ka mea ka momona-hoʻonā ʻia o kekahi mau huaora, hiki ke ʻike ʻia nā mea ʻē aʻe e ko mākou kino wale nō i ke alo o kahi liʻiliʻi o nā alkaloid ʻona. ʻO kekahi poʻe e hana wale me ka hui pū me ka wai a me nā paʻakai hikiwawe. I ka manawa like, ʻaʻole like ka pono o nā wikamina i ka lā holoʻokoʻa, e like me nā protein a me nā haʻuki.
E noʻonoʻo pehea e lawe ai i kekahi mau hui pū.
- Nā wikamina o ka hui A: he beta-carotene kekahi. Lawe maikaʻi ʻia lākou i ke kakahiaka, me kahi koleka liʻiliʻi mai ka aila iʻa a i ʻole ka aila flaxseed. ʻO lākou nā wikamina hiki ke hoʻonā ʻia.
- Nā wikamina B: ʻo nā waiwī hiki ke hoʻonā ʻia me ka waiʻona. ʻO ka maʻamau i loko o kahi wikamina paʻakikī, loaʻa ia mai 0.01 mau a i 0,02 mau huna o ka waiʻona ʻolika maʻemaʻe e hoʻopau i nā wikamina. Inā ʻaʻole ʻoe i ʻike i kahi alkaloid maʻamau e hoʻonā i kēia hui o nā wikamina, hiki iā ʻoe ke inu iā lākou me kefir a i ʻole kvass, ʻoiai ʻo kēia huahana he mea maikaʻi loa o nā molaki wai ʻona, e ʻae ai iā ʻoe e hoʻoheheʻe a asimilate i nā pono huaola pono.
- ʻO nā huaora C pūʻulu: ʻO nā wikamina hiki ke hoʻonā ʻia i ka wai maʻamau. Kūʻē lākou me ka hoʻohana ʻana o nā hui vitamina D a me E. ʻOi aku ka maikaʻi o ka inu ʻana me ka wai, a ʻai ʻole i ka maloʻo
- Nā wikamina D: Lawe maikaʻi ʻia kēia mau mea i ke kakahiaka, me kahi koleka liʻiliʻi mai ka aila iʻa a i ʻole ka aila flaxseed. ʻO lākou nā wikamina hiki ke hoʻonā ʻia. Hoʻohui ʻia, ʻo ka huaola E kahi hoa kūpono o kēia vitamini, no ka mea hoʻonui ia i ka ʻike a me ka lawe ʻana i ka lāʻau wikamina.
- E Vitamins: ʻoi aku ka maikaʻi i ke kakahiaka, me kahi koleka liʻiliʻi mai ka aila iʻa a i ʻole ka aila flaxseed. ʻO lākou nā wikamina hiki ke hoʻonā ʻia. Eia hou, ʻo ka wikamina D kahi hoa kūpono o kēia wikamina, no ka mea e hoʻonui ana i ka susceptibility a me ka assimilation o ka wikamina complex.
- Nā wikamina o ka hui K: wikamina āpau, hiki ke hoʻohana ʻia i kekahi nui i kēlā me kēia manawa.
Kaha: ʻaʻole paipai nā luna hoʻoponopono i ke kūʻai ʻana i nā complex multivitamin i nā hale kūʻai lāʻau lapaʻau, ʻoiai e hoʻohui pinepine nei i nā wikamina mai nā hui like ʻole, inā lawe hewa ʻia, he hoʻololi wale ia o nā kālā. Inā hoʻoholo ʻoe e hoʻohana i kahi complex multivitamin, kūʻai iā lākou mai nā hale kūʻai haʻuki loea. Aia ma laila ka wae a me ka lakio o nā wikamina like ʻole i koho maikaʻi ʻia no kahi lawe hoʻokahi. Eia kekahi, ke kūʻai ʻia aku nei kēlā ʻano kompleks vitamin i loko o nā pahu like ʻole. ʻO kekahi no ka loaʻa ʻana o ke kakahiaka, ʻo nā mea ʻē aʻe no ka lawe ʻana ma hope o ka hoʻoikaika kino, a pēlā aku.
Nā contraindications hiki
Ke hoʻomanaʻo nei i nā contraindications a me ka hōʻeha hiki ʻole o nā wikamina i ke kino o ke kanaka, pono ʻoe e hoʻomanaʻo i ka ʻōlelo maʻamau "He maikaʻi nā mea āpau, akā i ke kaulike." Pēlā nō me nā wikamina. ʻO ka mea mua, e noʻonoʻo i nā contraindications.
- Hoʻohālikelike ʻia kekahi mau pūʻulu huaola no ka poʻe e ʻeha nei i nā pilikia me ka thyroid a me ka pancreas. ʻO kahi laʻana, ʻaʻole ʻōlelo ʻia ka poʻe e ʻeha nei i ka maʻi kō e ʻoi aku i ka 50 micrograms o ka wikamina C i kēlā me kēia lā, mai ka wā e hemo ai, hoʻokuʻu ia i ke kō hou aʻe, kahi e hiki ʻole ai i kou kino ke kū mau.
- No ka poʻe me nā pilikia urinary (a me nā hakuʻala), koi ʻia e kaupalena i ka lawe ʻana o nā huaora E a me D. Hoʻonui lākou i ka omo ʻana o ka calcium i waho, i hiki ke alakaʻi i ka waiho hou ʻana o nā pōhaku hakuʻala.
- No ka poʻe i haʻalele i ka puhipaka a i ʻole nā mea puhipaka, ua ʻōlelo ʻia e kaupalena i ka lawe ʻana o ka wikamina B, no ka mea e hoʻonui ana i ka hopena hoʻāla o nā nootropics i ka nikotine mai ka uahi paka, a no laila hoʻonui i ka hilinaʻi A i ʻole nā kūpaka, a i ʻole ka wikamina B6.
Eia hou, aia kahi pilikino pilikino ma muli o kēlā me kēia ʻano o ka metabolism.
Akā ʻo ka mea nui ʻaʻole e poina e pili ana i ka hypervitaminosis. Kūpono ia inā ʻoe e hoʻohana fanatically i nā kompleks multivitamin me ka ʻole o ke ana. Hōʻike ʻia ia i ka hyperreactivity o kekahi ʻōnaehana, me kā lākou holomua hope. ʻO ka hopena - nā pilikia me ka gastrointestinal tract, hoʻonui i ka hopohopo, ka hoʻonui ʻana o ka catabolic stress factor ma nā mākala, a ʻo ka mea nui loa - kahi hoʻoponopono lōʻihi.
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E hōʻuluʻulu manaʻo
Inā, ma hope o ka heluhelu ʻana i ka ʻatikala, kani mau ka nīnau i kou poʻo - ʻoi aku nā huaora i ʻoi aku ka maikaʻi no nā haʻuki - e maʻalahi ka pane. ʻO kēia nā huaora i loaʻa i ka meaʻai maoli. ʻO ka ʻoiaʻiʻo, no ka mea he aha ka wikamina āu e koho ai, ʻo ka huahana i loaʻa iā ia ka lākiō ʻoi loa o nā mea e pono ai no ka lawe maikaʻi ʻana o nā complexe vitamina no nā haʻuki.
Mai poina e pili ana i nā wikamina, a hoʻomanaʻo hoʻi, malia paha, ʻo ka pā ikaika i hoʻomaha ai ʻoe no ka hopena o ka nele o nā adaptogens. Eia nō naʻe, mai hana nui me nā mea kōkua multivitamin, ʻoiai ʻoe e makaʻu nei i ka loaʻa ʻana o ka hypervitaminosis, ka paʻakikī loa e hakakā.
