Abantu abaqeqesha ukuvotela ama-muscle, kumele badle amavithamini ekukhuleni kwemisipha, okudingekayo ekuhambeni kwezinto ezibalulekile zokwenziwa kwemvelo. Izinto eziwusizo umuntu azithola emikhiqizo, ngakho kubalulekile ukwenza imenyu yakho yansuku zonke, unikezwe imithetho yokudla. Ukuze uhlangabezane nesimiso somhla ngemihla, kumele wengeze futhi uthathe ama-vitamin complexes.
Yiziphi amavithamini athathwe ukukhula kwemisipha?
Kunezinhlobo ezimbili zamavithamini: incibilika emanzini ne-fat-soluble. Owokuqala akakwazi ukuhlala emzimbeni, ngakho kubalulekile ukugcwalisa njalo ibhalansi. Izinto ezincibilikayo ezinamafutha, ngokuphambene nalokho, ziqoqa ngezicubu ze-adipose, futhi ngokudlula ngokweqile, ukudakwa kungase kwenzeke.
Yiziphi amavithamini ezithinta ukukhula kwemisipha:
- I-Vitamin A. Kuthatha ingxenye eqondile ekuqaliseni amaprotheni, okungukuthi, enkathini lapho ama-amino acids aguqulwa ngayo abe imisipha. Ngaphezu kwalokho, lokhu kuyadingeka ekukhiqizeni i-glycogen, esetshenziselwa umzimba ukuba ithathe ukuqeqeshwa okukhulu. Kulabo abakhetha ukuqeqeshwa amandla, i- vitamin A ibalulekile, ngoba ukuhlanganiswa kwayo kuqhubeka kakhulu. Isilinganiso esidingekayo ngu-500 IU ngosuku.
- Amavithamini B. Ukukhuluma ngalokho amavithamini adingekayo emisipha, akunakwenzeka ukuphuthelwa leli qembu, ngoba lihlanganisa izinto eziningi ezihlukene eziwusizo. Isibonelo, i-vitamin B1 ibalulekile ekufaniseni amaprotheni, ngaphandle kokungeke kwenzeke ukwakha ubukhulu bemisipha. I-Vitamin B2 ibalulekile ekukhiqizeni amandla, futhi ikhuthaza amaprotheni umzimba. I-Vitamin B3 ibamba iqhaza ezinhlelweni ezingaba ngu-60 zokuxilonga. I-Vitamin B6 ibalulekile kumaprotheni umzimba, futhi ibuye ibe nomthelela ekwenzeni ngcono ama-carbohydrate. Noma kunjalo phakathi kwaleli qembu kuwusizo i-vitamin B7.
- I-Vitamin C. Lesi sici sibandakanyeka ezinkambisweni eziningi ezibalulekile kubantu abaqeqesha imisipha
ukukhula. Isibonelo, kubalulekile ekusetshenzisweni kwemithi yama-amino acids, futhi ihlanganyela ekukhiqizeni i-collagen. Ngaphezu kwalokho, i-vitamin C ikhuthaza ukukhiqizwa kwe-testosterone. - I-Vitamin D. Ukuthola ukuthi yiziphi amavithamini ezibalulekile emisipha, kubalulekile ukukhuluma ngalokhu, njengoba kukhuthaza ukuxiliswa kwe- calcium ne-phosphorus, futhi lezi zinto ziyadingeka ukuze kusetshenziswe imisipha lapho uqeqeshwa ngezici. Lokhu kuxhumano kubalulekile nasemathangeni amathanga.
- I-Vitamin E. I-antioxidant evikela amangqamuzana emiphumeleni emibi yokucindezeleka, okubalulekile ukugeleza kwezinqubo zokusebenzisa umzimba.