Do you have regular vitamin supplements?
If you have a very strict diet, serious exercise never slackens, but the goose ... is not thin? That is most likely, you lack the necessary nutrients to lose weight ~
Vitamin D
A few days ago in Milan, there was an experimental study to study the weight loss process of two groups of subjects who took vitamin D and not vitamin D. According to the results, this group of people who supplemented vitamin D, Calorie foods also lose more waist circumference and weight.
Vitamin D is necessary for the body to produce leptin, so if you find yourself in the weight loss process has been stagnant, you can completely check whether there is a problem of vitamin D deficiency.
Daily intake should be: 0.0005 to 0.01 mg
Equivalent to 35 grams of herring fillets, 60 grams of salmon fillets, 50 grams of eel or 2 eggs plus 150 grams of mushrooms.
Food source:
Fatty marine fish and eggs, animal liver, egg yolks, cream and cheese are relatively more, while lean meat, milk, nuts contain trace amounts of vitamin D, and vegetables, cereals and their products and fruits contain a small amount of vitamin D or Almost no vitamin D
Vitamin B family
The vitamin B family includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (cyanocobalamin), vitamins B9 (folic acid), vitamin B7 (biotin).
Vitamin B family can help sugar, fat, protein metabolism to release energy, so during the weight loss is inevitable, of which the most important vitamin B1, B2 and B12.
Daily intake should be: 2 - 4 mg
Because vitamin B is a water-soluble vitamins, excess vitamin B family will not be stored in the body, but will be completely excreted. So do not need to worry about the problem of excessive intake, the best daily replenishment.
Food source:
Vitamin B1 is widely found in the seed coat, animal offal, lean meat, vegetables and fruits in small amounts; vitamin B2 is found in animal liver, milk, eggs, beans and green leafy vegetables.Vitamin B12 are mostly derived from animal foods, Liver, egg yolk, meat, shellfish, milk and dairy products with a small amount.
calcium
Calcium in the human body plays a role in regulating acid-base balance and promote metabolism, so calcium is easily caused by the body's discomfort reaction, not only the slow weight loss, but also includes a small part of dysmenorrhea, are calcium deficiency sequelae.
Elevated calcium levels in the human body promote the secretion of a hormone called calcitonin which reduces appetite and reduces meal intake. In addition, a sufficient amount of ionized calcium can interact with fatty acids, cholesterol Combined, blocking the intestinal absorption of fat, so that with the excretion of feces.
Adult men and women should be intake of 800 mg per day
Adult bone calcium storage reached its peak, but during this period work, study, life pressure will consume a lot of body calcium, this period if you do not calcium, will lead to a variety of senile diseases
Food source:
Milk, yogurt, cheese, loach, mussel, snail, shrimp, shrimp skin, kelp, fried fish, oysters, peanuts, sesame, tofu, pine nuts, cabbage, cauliflower, cabbage, rape and so on.
Vitamin C
Vitamin C can synthesize carnitine, promote fat metabolism, accelerate the decomposition and combustion of fat.If the lack of carnitine in the metabolism, it will lead to fat accumulation, the formation of adipose tissue.
Long-term lack of vitamin C, you will certainly be getting fatter. And research found that adequate intake of vitamin C, exercise, burning more fat than vitamin intake of people who need less than 30%.
Adults intake of vitamin C per day is 100 mg
Please note: excessive intake of vitamins will not only destroy the stability of the human environment, or even poisoning.
Food source:
Vegetables: pepper, chrysanthemum, bitter gourd, beans, spinach, potatoes, leeks and other rich in content; fruit: jujube, jujube, strawberry, citrus, lemon and other content of the most; in animal offal also contains a small amount of vitamin C .
