10种你应该经常摄取的营养物质.docx

10种你应该经常摄取的营养物质补充这10种物质能帮你改善身体各种机能健康，来看看你身体需要补充哪种物质，以及应该如何摄取吧！1. Caffeine1. 咖啡因1What it is:是什么：Caffeine is a crystalline alkaloid found in the seeds, leaves and fruits of some plants. Its most common sources include coffee beans, tea, yerba mate, guarana berries, and guayusa.咖啡因是一些植物的种子、叶子和果实中的透明生物碱，普遍存在于咖啡豆、茶、巴拉圭茶和瓜拉纳浆果中。What it does:功效：Its most known for its stimulant effects. Caffeine can actually have benefits for exercise as well.众所周知它有使人兴奋的功效，对锻炼也真的很有好处。How to take it:如何摄取：Taken as a supplement, caffeine is normallyingested in 100mg doses for alertness, 200mg doses for fat-burning, and 500mg doses for help with strength and power output.补充咖啡因100mg正常可以提神，200mg可以燃烧脂肪，500mg有助于锻炼释放体力。2. Creatine2. 肌酸2What it is:是什么：Creatine is a naturally occurring organic acid that helps supply energy to cells in the body. The most common natural sources include lean red meat and fish.肌酸是自然形成的有机酸，帮助体内细胞补充能量。最常见的天然来源包括红色瘦肉和鱼肉。What it does:功效：Creatine supplementation has neuroprotective and cardioprotective benefits, and also aids the brain, bones, muscle, and liver.补充肌酸能保护神经和心脏，也有益于大脑、骨骼、肌肉和肝脏。How to take it:如何摄取：Doses of 0.66g per pound of body weight for the first week, followed by a 5g dose daily, are recommended.建议第一周每磅体重摄取0.66g即可，随后每天5g。3. Inositol3. 肌糖3What it is:是什么：Inositol, or more specifically myo-inositol, is a molecule similar to glucose that is critical in cellular signaling.肌糖，更专业的名称叫肌醇，是一种类似于葡萄糖的微粒，对细胞信号传递有重要作用。What it does:功效：When taken in very large doses, inositol has been shown to be effective in the treatment of panic attack and anxiety in chronic sufferers. It also has mild anti-depressive effects.大量摄取肌糖可以有效治疗患惊恐发作（一种疾病）和焦虑的慢性病人，也有轻度抗抑郁作用。How to take it:如何摄取：Doses of 14 to 18 grams of the powdered substance or 4 to 5 grams of the soft gel formulation are necessary.粉末状肌糖要摄取14-18g，或者吃4-5g软胶囊。4. Omega-3 Fatty Acids4. Ω-3脂肪酸4What it is:是什么：There are three types of Omega-3 fatty acids, but the two found in supplements are eicosapentaenoic acid (EPA) and docosahexae