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Is the highest temperature of the year in the summer season, the body’s metabolism is very strong. People are very susceptible to the influence of hot temperatures in the summer, the physiological functions of the body and appetite changes. Then, in the heat of the summer, how should we adjust your physical state? Little series was specifically prepared for you the most suitable for summer health care knowledge, help you healthy and happy through the summer.
At the time of movement, body’s energy consumption increased, accelerates metabolism, increased activity of various enzymes, vitamin consumption increases. At the same time, serious sweating during exercise makes the loss of water-soluble vitamins.
In addition, muscle growth requires a lot of protein, and vitamins is the catalyst for muscle growth, it’s protection, for muscle repair and growth. If you lack vitamins and minerals, muscle growth is slowed or blocked not only, but also increases the chances of injury.
However, many people take vitamin, or have too many things to take care of at the same time. Different vitamins in sport and sport in after effects is different.
Bio-oxidation of vitamin c involved in muscle tissue, promote metabolism, increase body movement has an important role. In addition, vitamin c is not only the connection between main constituents of the lubricant also protects cells from damage and prevents aging. Daily requirements: minimum amount is 90 mg, high intensity may exceed 2000 mg. Into 2~3 intake. Ingest sources: citrus fruits and juices, green peppers, red peppers, cabbage, peaches and Kiwi.
As with vitamin c, vitamin e is an antioxidant against the side effects of free radicals on the body. Practice and study found that vitamin e after the campaign, help to reduce muscle soreness. Daily requirements: 400~800 international units. Sources of exposure: category nuts, seeds, rapeseed oil, whole grains, dark green vegetables.
Vitamin B6 helps the metabolism of protein and hemoglobin, and more importantly could contribute to the formation of red blood. Muscles need oxygen during exercise and metabolism, red blood is the transport of oxygen-containing, content more of red blood cells in the blood containing oxygen the better, the more adequate sources of oxygen to your muscles, so as to reduce the load on the heart. In contrast, heart pressure is greater. Daily requirements: 1.3~2 mg. Sources of exposure: fish, beans, potatoes, bananas, chicken and Turkey.
Vitamin B1 can promote body metabolism, maintain the nervous system, relieve fatigue after exercise. From United States sports medical research results indicate that under the same intensity, in people taking vitamin B1 after exercise, the accumulation of lactic acid in the body are lower than not people taking vitamin B1 45%. Daily requirements: 1.0~1.5 mg. Sources of exposure: organ meats, yeast, meat, mushrooms, green onion, etc.