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Кардио, тежести, упражнения за сила... правите всичко това, но мускулите ви все още не са изваяни по начина, по който желаете. Не, не спирайте с тренировките, а просто включете някои продукти в хранителния си режим. Мускулите се нуждаят от конкретни съставки, за да растат и да се оформят. Какво ви липсва? Витамин С Той е отговорен за здравината на кръвоносните съдове, които снабдяват мускулите ви с кислород. Колкото повече витамин С поемате, толкова по-ефективно ще работят мускулите ви и толкова по-бързо ще се възстановяват по време на и след тренировка. Това ще им помогне да растат, ще помогне за увеличаване на мускулния тонус. Храни с високо съдържание на витамин С: чушки, киви, тъмни листни зеленчуци, портокали и ягоди. Калций Калцият е от жизненоважно значение за поддържане на силни здрави кости и мускули. При упражнения мускулите ви се свиват, което им помага да растат. Без калций, тялото ви няма да издържи на натоварването и мускулите ви трудно ще се борят с изтощението. Храни с високо съдържание на калций: сирене, мляко, броколи и бадеми. Витамин D Той е от съществено значение за мускулната контракция, сила, функция и растеж. Ако искате да извлечете максимума от вашата тренировка, уверете се, че сте включили храни, богати на витамин D в диетата си. Храни с високо съдържание на витамин D: мазна риба като скумрия, сьомга, сардини и яйца. Протеини Протеинът е от ключово значение за изграждането на мускулите. Той е перфектната храна след тренировка, тъй като помага за възстановяването им. Може да го намерите в мазната риба, не мазно месо като пуешко или говеждо, тофу, сирене и яйца. Фитнес факт: колкото повече мускулна маса има тялото ви, толкова повече калории ще изгаряте при ежедневните си дейности и спорт. Това ще ви помогне да изгаряте мазнините по-ефективно.
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About Essential Vitamins and Minerals Everyone knows that vitamins/minerals are extremely important to have in the human body. You need a wide range of vitamin/minerals in order to make sure that your body is functioning properly. There are thousands if not hundreds of thousands of jobs that these vitamins/minerals play in your body. They do all sorts of functions such as: repair and heal damage in the body, keep your bones strong, keep the immune working and strong, absorb nutrients and create energy from it, and so much more. This guide will walk you down the process of all the relevant vitamins and minerals out there. After you are done reading this guide, you will have a basic understanding of all the vitamins that play a critical role for your health. Keep on reading. Vitamin A: The reason why you need vitamin A is due to its performance in boosting immune system health, boosting sexual performance, and also plays a role with improving and enhancing your eyes. Vitamin A is extremely important for your eyes to keep on working. A deficiency in vitamin A has been linked to poor health. This is why it’s extremely important to have more vitamin A in your life. It will allow you to boost your immune health and improve your eye health. There are a wide variety of foods that contain vitamin A. Foods such as: carrots, milk, eggs, fish, beef, liver, and spinach. All of these foods have a high concentration of vitamin A. If you want more vitamin A in your life, it is best to consume these foods. Vitamin B6: Vitamin B6 is a fancy terms for all sorts of substances that can provide positive results to your body. These different substances allow your blood to circulate better, absorb and retain nutrients from food, creates defense mechanisms that will allow you to fight off disease, and even serves a role in maintaining your blood sugar levels. Everyone knows that keeping your blood sugar levels is very important to keep on surviving. Vitamin B6 plays an essential role in all of these matters. Foods that are rich in vitamin B6 are: Beef, liver, chicken, fish, and chickpeas. These foods are rich in vitamin B6. If you want more vitamin B6 in your life, it is best to have more of these foods into your lifestyle. You will be able to get the benefits of vitamin B16. Vitamin B12: The reason why you need vitamin B12, is that it helps your blood and to keep your nervous system functioning. Having a lot of vitamin B12, can prevent something called anemia. Anemia is a medical condition in which you don’t have enough red blood cells within the blood. What happens afterwards, is that people usually feel weak and cold. Foods that are rich in vitamin B12 are meats. Eat any type of meats and you will obtain exposure to vitamin B12. The animal that has the richest and highest concentration of vitamin B12 is clams and salmon. If you eat these foods, you will be able to keep your blood healthy and prevent the risk of developing anemia. Vitamin C: The reason why you need vitamin C is due to the high concentration of antioxidants within this vitamin. Vitamin C also plays a role in maintaining and repairing the neurotransmitters within your brain. It also plays a role in making sure that the proteins in your body are used properly. Antioxidants have been linked to reduce aging, and to keep your skin younger and smoother. This is why you need more vitamin C in your life. Foods that are rich in vitamin C are: bananas, apples, oranges, mangos, cantaloupe, red peppers, green peppers, and so forth. If you consume these foods, you will be able to have exposure to vitamin C. And, that’s a good thing. Calcium: Most people know what calcium is. Most people do not have issues with calcium in their bodies. Calcium is mostly present in the bones, of which a majority of the calcium can be found. Very few people have deficiencies in this mineral. Calcium keeps your bones strong, blood vessels strong, makes sure that your muscles work properly, and so much more. Foods that are rich in calcium are milk, cabbage, and cereal. You should have a minor dose of these foods. Most people do not encounter issues with regards to calcium. Talk to a medical professional if you think you have any issues with the amount of calcium in your body. Vitamin D: The human body will automatically make this vitamin, when you are in the presence of sunlight. This is why it’s extremely rare to have vitamin D deficiencies, when there is sunlight present. It only occurs if you are in an area where there isn’t enough sunlight, or you are actively not going outside and getting exposure. Vitamin D is important in maintaining the amount of calcium in your body. It assists in the growth of your bones. Vitamin D boosts your immune system, reduces the risk of inflammation, and allows the cells in your body to grow properly. Foods that are rich in vitamin D are oranges and milk. You should consider these foods if you are in an area that does not contain a lot of sunlight. However, if there is an easy access to sunlight outside – you should just go outside and get exposure to the sun. You will be able to automatically generate the vitamin D on your own. Consider oranges and milk, if you have some kind of condition that does not allow you to make vitamin D. It’s extremely easy to get a rich amount of vitamin D in your life. Vitamin E: Vitamin E is important due to the role it plays in protecting your cells from damage and attackers. The other roles that it plays are that it helps your blood vessels function, reduces and eliminates blood clots, and boosts your ability to be immune to certain diseases. Your body is under constant attack from pathogens and other substances. Vitamin E does the job of being a barrier to these threats to your body. This is why it’s extremely important to vitamin E in your body. Foods that are rich in vitamin E are sunflower seeds and almonds. These foods have high concentration of vitamin E. Eat these foods and you will be able to get the benefits of this wonderful vitamin. Iron: There are a wide variety of medical conditions, in which people have a deficiency in iron. Iron is important to have in your body. The reason is that it assists in the growth of your cells and plays a critical role in the transportation of oxygen throughout the body. Iron can be found within your blood. People who have a deficiency in iron, will encounter breathing problems and a wide variety of other problems. Foods that are rich in iron are: fish, meat, and beans. These foods are relatively simple to obtain and will allow you to have an exposure to iron. It’s important to have more iron in your life, as it can literally affect your breathing. This is because of its role in transporting oxygen. Having adequate oxygen being supplied to the body is very important to make sure that your body works properly. Vitamin K: Having enough vitamin K in your body, is extremely important. The reason why is due to the fact that it is responsible to stop blood clotting. If you didn’t have this important vitamin, you would not be able to stop bleeding if you had some form of injury. That is why there are blood conditions in which people cannot stop bleeding, after obtaining a cut. The mechanism in which to stop the bleeding is not there. A common trait for all of these people is having little to no vitamin K in the body. They either aren’t eating enough foods that are rich in this vitamin, or their bodies are unable to properly synthesize and make use of this vitamin. It’s extremely dangerous to have a vitamin K deficiency. It can directly impact how your wounds are healed. Foods that are rich in vitamin K are most green vegetables. That’s pretty much it. Any vegetable that is green will have a high concentration of vitamin K. The highest concentration of vitamin K can be found in spinach. If you want to maintain your body’s ability to stop bleeding – it’s important to have a lot of exposure of vitamin K. Potassium: Potassium is extremely important for your body to have. It’s primarily responsible for maintaining your heart’s ability to work properly. Potassium is essential for your heart’s electrical system. Not having enough potassium in your body, will directly affect the heart’s electricity. This is why it has been found that not having enough potassium in your body, will actually make your heart weaker as a result. This is not something that you want. Other roles that potassium plays a part are: taking the carbohydrates that you consume and break it down to relevant energy for consumption, and to properly synthesize protein for proper usage. Foods that are rich in potassium are: bananas, potatoes, most meats, and fish. If you eat these foods, you will be able to have a proper amount of potassium in your body. This is important for heart health and this isn’t something that you want to ignore. Many people have had heart failure and heart attacks due to having a potassium deficiency. It’s not hard to see why, due to potassium’s role in heart electricity. Magnesium: Most people do not have issues with magnesium. The reason why it’s important for your body is due to the fact that most of the biochemical reactions that occur in the body, all have some kind of association with magnesium. Magnesium is a fundamental substance that your body needs to function. It plays a role in maintaining your nervous system, making sure that your muscles work, maintaining bone strength, making sure that your heart works properly, and so much more. You can probably understand why it’s extremely important to maintain the amount of magnesium in your body. Foods that are rich in magnesium are: almonds, cashews, spinach, and whole wheat bread. Have more of these foods in your life and you will be able to have enough magnesium in your body. You can see now why it’s extremely important to maintain the amount of magnesium in your body. Eat these foods and you will be able to do so. Zinc: Zinc is important due to the roles that it plays in your immune system and how you smell and taste things. It boosts your immune system (which is always a great thing to have.) It also directly impacts how you smell and taste things. A deficiency in zinc has been associated with the loss of taste buds and the weakened ability to smell things. Foods that are rich in zinc are: oysters, beef, and fish. Consume these foods and you will be able to have a proper amount of zinc in your system. Essential Vitamins and Minerals That Keep the Human Body Running Review Summary Congratulations for finishing this guide. You now have a proper understanding of all the important vitamins in your body. Remember, that if you do not do anything with this information – then it is considered useless to have learning it. It’s important to use the knowledge that you have acquired. Use this information to enhance your diet, so you will be able to reap the benefits of these vitamins. Maybe, you are lacking in certain foods. This will directly impact how long you survive and the kind of life that you live. Use this information to teach others as well. Don’t be selfish and make sure that you educate others about dieting. By doing this you will be able to live a long and healthy life, as well as make others live a long and healthy life. Isn’t that a great thing?