
在減肥過程中,除了要減少食物的攝取,還必須注意攝取足夠的營養素,特別是「維生素」在減肥中扮演著關鍵角色。如果妳發現自己經常難以瘦下來,這可能是因為缺乏B群、維生素C或鋅!
體內沒有維生素容易發胖!B群維生素能促進新陳代謝和提高能量的利用效率,有助於燃燒脂肪、降低膽固醇、抑制脂肪合成;而血中維他命C濃度愈低,體脂越高;鋅攸關血糖與食慾控制。因此,減重時補充B群、維生素C和鋅這類神隊友非常必要!
節食減肥不能「節」了維生素 影響脂肪代謝

當為了減肥而避免攝取米飯、肉類、奶蛋等食物時,往往會不知不覺中減少了對維生素B群的攝取。維生素B群對於身體的能量代謝至關重要,缺乏維生素B群,會導致身體無法有效地代謝熱量,造成脂肪囤積。
因此,試圖避免某些被認為會導致體重增加的食物,實際上可能會導致營養攝取的偏差,形成一種惡性循環,這就是為什麼有些人在減肥過程中,反而體重增加的原因。
此外,維生素A、C和E等具有抗氧化作用,能保護細胞不受自由基損害,同時維持皮膚、視力和免疫系統健康。缺乏這些維生素,可能導致身體抵抗力下降、暴躁易怒、貧血等健康問題。
瘦不下來都是缺乏維生素?必備不復胖的維生素清單!

缺乏維生素會導致新陳代謝下降,使得脂肪燃燒變得不夠有效率,進而影響減重效果。以下是幾種對於避免發胖和支持減肥過程中不可或缺的維生素:
1. 「代謝小幫手」維生素B群
B群維生素(包括B1、B2、B3、B5、B6、B7、B9、B12)是能量代謝中不可缺少的輔酶,幫助身體從攝入的食物中提取能量,並轉化蛋白質和脂肪,對於維持健康的神經系統和有效的能量代謝至關重要,能避免體內脂肪囤積。
2. 「燃脂加速器」維生素C
維生素C是一種強大的抗氧化劑,能夠對抗自由基,促進健康的皮膚和免疫系統,也參與了膠原蛋白的合成。維生素C對脂肪氧化有所助益,意味著維生素C可以幫助身體燃燒更多的脂肪。
3. 「瘦身維他命」維生素D
維生素D不僅有助於鈣質吸收,促進骨骼健康,近年的研究也顯示維生素D與體重管理相關。低維生素D水平與高體脂率和肥胖有關,因此確保足夠的維生素D攝取可能有助於增進減肥成效。
購買連結:B群+C鋅鎂全能膠囊
沒有「維生素B群」會發胖!減重過程中能量轉化、營養代謝的關鍵

維生素B群是人體必需維生素之一,對於減重而言也非常關鍵,因為它們參與身體能量及營養代謝過程的重要輔酶,幫助體內將食物轉化為必需的能量(ATP),雖然本身不含熱量,但適當攝取能有效促進食物分解及吸收。
當體內維生素B群不足時,細胞會缺乏能量,導致疲勞、倦怠等問題,這也是為何需要補充維生素B群以對抗疲勞。此外,長期缺乏維生素B群可能會影響代謝功能,引發諸如神經病變、口角炎、惡性貧血等症狀,這些健康問題最終也會妨礙減重。
培養不易發胖體質的秘訣:積極「活用維生素B群」

由於「身體容易疲累=易胖體質」的關係,當我們缺乏維生素B1,體內的能量製造效率就會下降,這容易導致易胖體質的形成。維生素B1是關鍵的能量代謝輔酶,有助於轉化碳水化合物為可用能量,缺乏會影響整體代謝速率。
因此,積極補充維生素B群是有效的瘦身策略,幫助促進代謝、加速燃燒脂肪,並有助於預防代謝症候群,輕鬆打造易瘦體質。
燃脂代謝組合:維生素B1+維生素B2

維生素B1(硫胺素)
維生素B1(硫胺素)主要扮演輔酶的作用,在維持正常的代謝過程中發揮核心作用,幫助轉化醣類、脂質和蛋白質為熱量,並調節生理功能。
如果缺乏維生素B1,身體無法有效處理醣類,導致其在體內積累,進而促使脂肪囤積全身。
維生素B2(核黃素)
維生素B2參與將蛋白質、脂肪和碳水化合物轉換為能量的過程,且與B1相似,都具有轉化醣類的功能。
不過,維生素B2有助於促進脂肪的燃燒,在脂質代謝中更為不可或缺,因此,當缺乏維生素B2時,不僅減肥困難,甚至可能導致體重增加!
降膽固醇清血管組合:維生素B3+維生素B5

維生素B3(菸鹼酸)
維生素B3(菸鹼酸)在消化系統將食物轉化為能量的過程中發揮作用,尤其對三酸甘油脂(TG)的代謝有益。
缺乏維生素B3可能導致三酸甘油脂過高,引發高血脂、血糖代謝異常,進而影響腹部肥胖、其他生理功能異常。
維生素B5(泛酸)
維生素B5是協助酵素作用的水溶性維生素,不僅幫助體內血液循環暢通,還能維持膽固醇在正常水平,更有助於合成和代謝脂肪,對於生成新細胞至關重要,是脂肪及醣類轉變為能量的關鍵物質。
缺乏「維生素C」會導致肥胖!血中維他命C濃度愈低,體脂越高

根據美國亞利桑那州立大學約翰遜教授的研究指出,缺乏維生素C可能是肥胖的重要原因之一,這是因為維生素C可以影響我們人體中消耗脂肪的「脂肪搬運工」肉鹼的形成。
維生素C能合成肉鹼,肉鹼能夠促進脂肪的代謝,加速脂肪分解與燃燒。若肉鹼含量不足,脂肪無法有效運輸至細胞內的線粒體進行氧化分解,最終導致脂肪囤積。
缺乏維生素C的人,無法產生足夠的肉鹼來消耗脂肪,這不僅促使脂肪堆積,還可能引起人體肥胖,因此成人每天需要約75至90毫克維生素C來保持體內平衡。
此外,研究顯示維生素C的充足攝取能顯著改善脂肪與脂類的代謝,運動時燃燒的脂肪量比維生素C攝取不足的人多出30%。血液中的維生素C濃度越高,體內脂肪率通常越低!因此,補充維生素C是促進脂肪燃燒、防止肥胖的有效策略。
購買連結:B群+C鋅鎂全能膠囊
愛吃飯會缺「鋅」易發胖!與血糖、代謝、食慾、膽固醇息息相關

亞洲地區多以米飯為主食,導致容易出現鋅缺乏的問題。以日本為例,約有10~30%的人口面臨鋅攝取不足的情況,這與飲食習慣中「肉少飯多」有密切關係。同樣地,根據台灣的歷年營養狀況調查,大約有80%的成年人鋅攝取量不足,所以愛吃飯的人要特別注意鋅攝取不足的問題!
鋅對於控糖減重至關重要,攸關於食慾控制、荷爾蒙平衡以及胰島素水平的調節。鋅是胰島素合成的必需元素,能夠調控胰島素的釋放及降低胰島素抗性,對穩定正常血糖水平起著關鍵作用,有助於預防糖尿病和控制體重!
醣類、蛋白質、脂肪和維生素的代謝都需要鋅的參與,補充足夠的鋅可以激活細胞的新陳代謝,提升體內除去活性氧的抗氧化能力,還有助於降低總膽固醇和低密度脂蛋白(LDL)的水平,同時能降血壓的效果,對於預防和改善三高具有積極作用。
此外,鋅具備增強免疫力、強化骨骼,並具有穩定情緒、提高記憶力的效果。因此,對於愛吃米飯的亞洲人來說,保證足夠的鋅攝入,是維持健康與體重的關鍵一環。
更多關於168斷食的介紹可參考>168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!薑黃高速提升斷食成效,加倍燃燒小腹脂肪
延伸閱讀
8大維生素B群全能養膚效果一次看!有效對抗粉刺痘痘、控油保濕、修復屏障
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