Summer fatigue, fatigue, vitamin supplementation
The lack of vitamins, resulting in a decline in the body's metabolic capacity, is one of the causes of summer fatigue and lack of energy. From the point of view of enhanced metabolism and immunity of the body, proper vitamin supplements in the summer can not only resist fatigue, but also prevent diseases and protect the sun. However, it should be reminded that "how to make up for it" should be based on your dietary structure and physical condition.
The reason why the summer is easy to lack of vitamins, the first summer is the loss of vitamin intake caused by loss of appetite, and sweating, frequent urination and easy to make water-soluble vitamins such as B vitamins, vitamin C, then excreted, plus now eat Most of the rice and noodles are refined, while B vitamins are found in the outer layers of processed wheat and rice. The lack of vitamins is even more prominent.
Because vitamins participate in the body's important metabolism, once the body's vitamins are insufficient, the body's metabolic capacity will decline, and people will experience fatigue, drowsiness, and other unpleasant reactions. In the absence of other diseases, lack of vitamins can also lead to certain diseases, such as the lack of vitamin A in the night lights, lack of vitamin A, bleeding red spots or brushing bleeding from the skin due to vitamin C deficiency, mouth Erosion and poor appetite are manifestations of the lack of B vitamins, especially vitamin B2. The skin tends to be tanned and stained in the summer. It is not only strongly correlated with ultraviolet radiation, but also shows that the body's cells have weak antioxidant capacity, and vitamin C, vitamin E, vitamin A, and carotene need to be supplemented with antioxidant effects.
What's the best for what's missing?
Most people will prefer to supplement vitamins. Experts point out that "composite supplements" may lead to an excessive intake of vitamins that are not lacking in themselves. This increases the burden on the body. What is best is to make up for what is lacking and is the best. Of course, if the long-term diet is monotonous, it will lead to deficiency of multiple vitamins, and it may also consider compound supplements. But the best source of vitamins is natural foods, and food supplements should be considered first.
How can I judge what kind of vitamins I lack? In addition to the physical condition, it is also possible to take a look at whether the daily food mix is ​​reasonable or not. The Chinese Residents' Dietary Guidelines have clear recommendations for the types of foods and foods that each person (adult) should ingest every day: 250-400 grams of cereals (including potatoes, mixed beans), 300-500 grams of vegetables, and 200-fruits. 400 grams, 50-75 grams of livestock and poultry meat, 50-100 grams of fish and shrimp, 25-50 grams of eggs, 300 grams of milk (standard for liquid milk), 30-50 grams of soybeans and nuts, 25 oils -30 grams, 6 grams of salt.
If the intake of eggs, fish, shrimp, meat or coarse grains, beans, lack of B vitamins more easily, the lack of intake of fruits and vegetables will be lack of vitamin C, eggs, milk, especially animal liver eat less, will Lead to vitamin A deficiency, nut, vegetable oil intake is insufficient to cause vitamin E deficiency.
Most people do not need daily supplements
If you are eating too much monotonously, have poor appetite, are ill, or are on a diet, in order to increase nutrition, it is of course good to supplement some vitamins daily. However, many people in daily life have taken this as a necessary daily health care and feel relieved when they always swallow a few vitamins every day. This may very well lead to excessive intake of vitamins and cause damage to the body.
Even if you know what vitamins you lack, supplements must be adequate. "If the symptomatic symptoms usually disappear, the symptoms can be supplemented once a day or twice a week. In general, water-soluble vitamins (including B vitamins and vitamin C) are more safe than fat-soluble. Vitamins (vitamin A, E, D, K).
Even if excessive intake of water-soluble vitamins, it is easy to discharge with sweat, urine, and fat-soluble vitamins are difficult to dissolve in water, not easy to excrete in the body more accumulated, it may lead to vitamin poisoning. Excessive vitamin A causes dizziness, headache, and vomiting. Ingestion of multidimensional A in pregnant women can lead to fetal malformations. Therefore, it is even more prudent to supplement fat-soluble vitamins. It is best to use food supplements, food supplement is not enough to make up for the preparation too late.
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