Regular fitness remember to take B vitamins These foods can be appropriate to eat more.

Original title: regular fitness remember to supplement B vitamins these foods can be appropriate to eat more
With the popularity of the concept of national fitness, more and more people joined the fitness army. In this case, fitness-related nutrients have become a hot topic. It has been said that regular gym-goers should pay attention to vitamin B supplementation, why? How to supplement B vitamins?
, let's look at why regular gym-goers need B vitamin supplements. Zhai Cuihua, director of Shandong Nutrition Society and associate professor of nutrition at Jinan University, pointed out that B vitamin is an important substance to maintain nerve excitability and energy, which can speed up energy metabolism, consume accumulated fat, improve exercise effect and promote muscle strength. Protein and carbohydrate supplements during exercise require a large number of B vitamins to help metabolize, and if excessive consumption leads to their deficiency, it may cause metabolic disorders, decreased immunity and even disease.
, B vitamins are made up of more than 12 vitamins, of which vitamin B1, vitamin B2 and vitamin B6 are closely related to exercise. Vitamin B1 is mainly associated with carbohydrate metabolism and also affects fat metabolism. Vitamin B2 is associated with the metabolism of fat, carbohydrate and protein. Vitamin B6 is required for the transformation of glycogen into usable glucose and amino acids into energy.
, how should I supplement my B vitamins in my daily life? This requires an understanding of the source of B vitamins. Some microorganisms in the human gastrointestinal tract can produce a small amount of B vitamins, at the same time, people also need to get B vitamins in food, in general, animal liver contains a large number of B vitamins, milk, yeast, grains, beans, tomatoes also contain B vitamins, can eat more appropriately.
it is worth mentioning that compared with other nutrients, B vitamins are more "petite", so we should pay attention to the following points when cooking:
. 1.B vitamin has water solubility, in order to avoid its loss, in the rice when do not repeatedly wash.
2. Alkaline is the natural enemy of B vitamins, so whether it is cooking porridge, noodles or bacon, it is best not to add alkali.
3. Long-term heating can also lead to B vitamin loss, therefore, cooking porridge, soup time should not be too long.
.