Text/Chen Dale
This article is excerpted from the 462 issue of "Changchun Monthly"
According to statistics, the total amount of money spent by people on health food in 2018 was 136.7 billion yuan, with an average annual consumption of nearly 6,000 yuan per person. The most common one is the vitamin B group.
When talking about group B, many people will directly think of "refreshing", "stay up late", "replenishing energy", "eliminating fatigue", etc. Some people even regard it as a routine health pill, and they must swallow it every day when they wake up. What is the effect of group B? Does it really help relieve fatigue?
B group is an enzyme that helps food to convert energy
Viotinum B group plays in its body? Chen Fengting, a nutritionist at Kangning Hospital, explained that the B vitamin group is a type of vitamins, including 8 water-soluble vitamins such as B1, B2, B6, B12, tobacco, leaf acid, biotin and pantothenic acid. The most important function of these vitamins is to be used as enzymes that assist in the reproduction of nutrients in the body. It participates in some biochemical reactions in life, especially the process of energy reproduction.
For example, the first group B found, "vitamin B1", was because there was a period of prevalence in Asia and Europe. Some people found that eating rice bran can cure stomach diseases. The reason is that rice bran contains rich vitamin B1, which can help organisms play the role of oxidative carboxylation during energy retention. For example, B2 is related to the production of heat; B6 even responds to more than 100 enzymes; B12 can help protein synthesis, etc.
Enzymes are like the throttle of machine-transportation, and the vitamin B group is a lubricating oil that helps the transfer process smoothly. It not only helps the three major nutrients to support the production of neurotransmitted substances in the body, but is also closely related to the development of the brain. Once the vitamin B group is lacking, it will affect the synthesis of sugar, fat, and protein, and also affect the function of neurotransmitted.
Vitamin B group is connected to boost the spirit
Therefore, when the body lacks group B and there is no way to effectively utilize the nutrients that you eat, people will naturally feel tired, weak, and tired, and are even closely related to diseases of the stomach digestive system, cardiac vascular system, and neural system.
Let me briefly talk about the function of vitamin B group, which is to transform the various foods we eat, through the role of enzymes, into energy, so it can make people feel energetic. This is why many people use vitamin B group and boost their mental pictures.
You can think that eating group B can eliminate fatigue. Group B is not coffee or tea, but neurotic agent. If a person eats unevenly and lacks sufficient nutrients in his body, no matter how many group B there are, there is no way to turn food into energy for use.
Especially those who stay up late, because the body needs a lot of energy to support it, the B group in the body will be consumed in large quantities. If Group B can be supplemented at this time and with some easy-to-digestible food, it can help Group B to eliminate fatigue.
Who needs to supplement group B?
Most foods contain rich group B. As long as the diet is balanced, most people do not really need to eat group B. However, some groups do need additional supplements.
❶The elderly: Because the tract function is deteriorated, the absorption of group B will decrease.
❷People who drink alcohol usually lacks group B. In addition, people who drink alcohol usually have liver function, which will cause harm to group B.
❸Pregnant women or breastfeeding women: Group B is helpful to children's neurologic development, and the amount of demand is several times that of ordinary people.
❹ Patients with hyperthyroidism: As the body's basic subsistence rate increases, the need for nutrients increases, and the demand for vitamin B group also increases.
❺People who suffer from kidney function: Poor kidney function means affecting the absorption of group B, and additional supplementation is required.
❻Serious vegetarians: Vitamins B1, B2, and B12 are mainly found in animal foods. If people who don’t eat even eggs, they usually eat less brown rice and whole-meal products, and they are likely to lack group B.
These foods contain a lot of B groups
As long as you have a balanced collection of fruits, eggs, fruits and all-purpose miscellaneous species, there will be basically no problems with group B. The following readers will show you, what foods can you add if you want to refresh yourself and fight fatigue?
Vitamin B1: All grains, wheat germ, brown rice, peanuts, sunflower seeds, yeast, milk, lean pork, soybeans and their products
◎Precautions
❶Essential sugars, such as candy, cakes and other sweets, will consume B1 in your body.
❷ Adding heat and adding sausage (sumatoid arthritis) will damage vitamin B1. Coffee and tea can inactivate vitamin B1.
❸You can eat lean pork, soybeans and their products every day, as well as all grains.
❹It is recommended to cook foods rich in B1 with garlic. Because garlic contains a sulfur-containing compound, after being combined with B1, its absorption rate is higher than that of taking vitamin B₁ alone.
Vitamin B2: Milk, meat, eggs, yeast, and deep green vegetables contain a small amount
◎Precautions
❶It is easy to be affected by light and scented substances, so when the milk is placed in a transparent glass bottle and exposed to light, it will cause the decomposition of vitamin B2..
❷Most plants and animals contain vitamin B2, but animal products are the most abundant, such as milk, dairy products and eggs. For those with severe vegetarian diets, it is recommended to supplement the lack of B2.
Vitamin B6: Animal protein, potato, spinach, banana, walnuts
◎Precautions
❶ Vitamin B6 mainly contains animal muscles, so meat, fish, and avian are the best sources.
❷ Vitamin B6 is not heat-resistant, so during the heating process or other processing, it will destroy about 10% 26shy; ~ 50% vitamin B6.
Viotin B12: There is an animal protein
◎Precautions
❶Plants will not synthesize vitamin B12, but microorganisms can synthesize B12. For example, sauces and kimchi contain a small amount, so long-term vegetarians should pay attention to vitamin B12 supplementation.
❷B12 is absorbed in the kidney and stomach, so it is recommended to supplement health supplements for elderly people with atrophic gastritis or people with poor stomach function.
❸Should not cook with acid or stool foods as appropriate, otherwise it will destroy the activity of B12.
Leaf Acid: liver, beans, deep green vegetables
◎Precautions
❶ Especially spinach, sausage, and green cabbage have the richest leaf acid content.
❷ Leaf acid is very susceptible to the damage of temperature and light, so eating fresh fruits or half-ripe vegetables can get enough leaf acid. If you have to cook, use as little water as possible and steam it quickly.
❸The amount of leaf acid required for pregnant women is higher. Considering that it is impossible to get enough leaf acid from natural fruits and vegetables, it is recommended to use a supplement.
3 method, quickly relieve fatigue
❶Adequate sleep
Sleep is the fastest way to solve chronic fatigue. It is best to not sleep more than 11 o'clock at night, sleep at least 7 hours a day, and take a nap for about half an hour after lunch break.
❷Soak a hot bath
When taking a bath, the body's parasympathetic nerves are active, which can make the body relax. It is recommended that the temperature can be controlled at about 39 or 40℃, and the bathing time will take about half an hour. If you soak for too long, you will feel tired.
❸Aerobic exercise
Sports helps to improve the synthesis of brain be helpful to eliminate fatigue. Especially for people who do a lot of brain work, they should cultivate regular aerobic exercises such as swimming, dancing, and brisk walking to replenish the oxygen of the cells, relieve pressure, and relieve fatigue.