★英語聽力頻道為大家整理的英語六級聽力下載：男士們?nèi)绾钨徺I維他命才健康，供大家參考。更多閱讀請查看本站英語聽力頻道。
市場上的產(chǎn)品琳瑯滿目，很難確定應(yīng)該買哪一種。確保你服用的維他命補充劑對身體和健康需求是有效的。
With so many products on the market, it's difficult to know what to purchase. Make sure the vitamin supplements you take are effective for your body's needs and your unique health concerns.
你需要
You Will Need
肌酸
Creatine
煙酸
Niacin
硼
Boron
鈣
Calcium
鉻
Chromium
輔酶Q10
Coenzyme Q10
葉酸
Folic acid
葡（萄）糖胺
Glucosamine
硒
Selenium
維他命E
Vitamin E
多種維生素
Multivitamin
步驟
Steps
服用任何維生素補充劑之前一定要向醫(yī)生咨詢。
Always consult a doctor before taking vitamin supplements.
1.肌酸
STEP 1 Take creatine
如果你正準(zhǔn)備開始或已經(jīng)開始舉重鍛煉，可以通過服用肌酸補充劑來塑造肌肉。肌酸是一種氨基酸，主要存在于調(diào)味粉里，與液體混合。肌酸可以增加身體快速產(chǎn)生能量的能力，讓你可以承受更頻繁，強度更大的運動。
If you are starting or already have a weight-lifting routine, build muscles by taking a creatine supplement. Creatine is an amino acid that typically comes in flavored powders to be mixed with liquid. It increases the body's ability to produce energy rapidly, allowing you to train with more intensity and frequency.
只有你經(jīng)常到健身館進行鍛煉，你的肌肉纖維才會生長。否則，肌酸只能幫助你獲得水的重量。
Your muscle fibers will only grow if you hit the gym. Otherwise, creatine will only help you gain water weight.
2.服用煙酸
STEP 2 Take niacin
服用煙酸補充劑，調(diào)節(jié)膽固醇水平。煙酸可以把壞的膽固醇水平降低5%，把好的膽固醇水平提高15%。為了身體健康可以服用20毫克煙酸，或者如果你的膽固醇水平比較高，可以服用100毫克。
Manage your cholesterol by taking niacin supplements. Niacin can lower bad cholesterol by 5 percent, and can raise good cholesterol by 15 percent. Take 20 milligrams for general health, or 100 milligrams if you have high cholesterol.
3.攝入足夠的鈣
STEP 3 Get enough calcium
如果你的年齡介于19歲和50歲之間，每天攝入1000毫克鈣。如果超過50歲，把鈣的攝入量提高到1200毫克。鈣可以增強骨骼。
Make sure you get 1,000 milligrams of calcium per day if you're between 19 and 50 years old. If you're older than 50, up the dosage to 1,200. Calcium strengthens bones.
4.服用葉酸
STEP 4 Take folic acid
每天攝入200微克葉酸。研究發(fā)現(xiàn)，葉酸有助于預(yù)防冠心病，還可以預(yù)防動脈阻塞，改善血液向大腦的流動，降低老年癡呆癥的風(fēng)險。
Get 200 micrograms of folic acid per day. Research has suggested that folic acid may help protect against coronary heart disease. It also helps prevent clogged arteries and improves blood flow to the brain, cutting the risk of Alzheimer's disease.
葉酸還可以讓精子更健康。
Folic acid has also been linked to healthier sperm.
5.服用葡（萄）糖胺
STEP 5 Use glucosamine
每天服用1500毫克葡（萄）糖胺，保證關(guān)節(jié)健康。葡（萄）糖胺存在于健康的軟骨中，可以緩解關(guān)節(jié)疼痛僵硬，防止膝蓋處關(guān)節(jié)炎的發(fā)生。
Take care of your joints with 1,500 milligrams of glucosamine per day. A natural compound found in healthy cartilage, glucosamine can reduce joint pain and stiffness and prevent the progression of osteoarthritis in the knees.
6.服用硒
STEP 6 Use selenium
充分利用硒中的抗氧化成分。每天服用200微克可以幫助預(yù)防自由基對細胞造成損傷，還可以幫助調(diào)節(jié)甲狀腺功能。
Take advantage of the antioxidant properties of selenium. A daily dose of 200 micrograms can help prevent cellular damage from free radicals as well as help regulate thyroid function.
7.服用維他命E
STEP 7 Use vitamin E
每天服用400個國際單位的維他命E可以幫助降低某些眼科疾病，心臟病，癌癥和老年癡呆癥的風(fēng)險。維他命E還可以緩解運動后肌肉損傷。
Get up to 400 international units of vitamin E per day to help reduce the risk of certain eye diseases, heart disease, cancer, and Alzheimer's disease. Vitamin E also reduces muscle damage after exercise.
葡（萄）糖胺是從蝦，蟹和龍蝦殼中提取出來的。
Glucosamine supplements are derived from shrimp, crab, and lobster shells.
市場上的產(chǎn)品琳瑯滿目，很難確定應(yīng)該買哪一種。確保你服用的維他命補充劑對身體和健康需求是有效的。
With so many products on the market, it's difficult to know what to purchase. Make sure the vitamin supplements you take are effective for your body's needs and your unique health concerns.
你需要
You Will Need
肌酸
Creatine
煙酸
Niacin
硼
Boron
鈣
Calcium
鉻
Chromium
輔酶Q10
Coenzyme Q10
葉酸
Folic acid
葡（萄）糖胺
Glucosamine
硒
Selenium
維他命E
Vitamin E
多種維生素
Multivitamin
步驟
Steps
服用任何維生素補充劑之前一定要向醫(yī)生咨詢。
Always consult a doctor before taking vitamin supplements.
1.肌酸
STEP 1 Take creatine
如果你正準(zhǔn)備開始或已經(jīng)開始舉重鍛煉，可以通過服用肌酸補充劑來塑造肌肉。肌酸是一種氨基酸，主要存在于調(diào)味粉里，與液體混合。肌酸可以增加身體快速產(chǎn)生能量的能力，讓你可以承受更頻繁，強度更大的運動。
If you are starting or already have a weight-lifting routine, build muscles by taking a creatine supplement. Creatine is an amino acid that typically comes in flavored powders to be mixed with liquid. It increases the body's ability to produce energy rapidly, allowing you to train with more intensity and frequency.
只有你經(jīng)常到健身館進行鍛煉，你的肌肉纖維才會生長。否則，肌酸只能幫助你獲得水的重量。
Your muscle fibers will only grow if you hit the gym. Otherwise, creatine will only help you gain water weight.
2.服用煙酸
STEP 2 Take niacin
服用煙酸補充劑，調(diào)節(jié)膽固醇水平。煙酸可以把壞的膽固醇水平降低5%，把好的膽固醇水平提高15%。為了身體健康可以服用20毫克煙酸，或者如果你的膽固醇水平比較高，可以服用100毫克。
Manage your cholesterol by taking niacin supplements. Niacin can lower bad cholesterol by 5 percent, and can raise good cholesterol by 15 percent. Take 20 milligrams for general health, or 100 milligrams if you have high cholesterol.
3.攝入足夠的鈣
STEP 3 Get enough calcium
如果你的年齡介于19歲和50歲之間，每天攝入1000毫克鈣。如果超過50歲，把鈣的攝入量提高到1200毫克。鈣可以增強骨骼。
Make sure you get 1,000 milligrams of calcium per day if you're between 19 and 50 years old. If you're older than 50, up the dosage to 1,200. Calcium strengthens bones.
4.服用葉酸
STEP 4 Take folic acid
每天攝入200微克葉酸。研究發(fā)現(xiàn)，葉酸有助于預(yù)防冠心病，還可以預(yù)防動脈阻塞，改善血液向大腦的流動，降低老年癡呆癥的風(fēng)險。
Get 200 micrograms of folic acid per day. Research has suggested that folic acid may help protect against coronary heart disease. It also helps prevent clogged arteries and improves blood flow to the brain, cutting the risk of Alzheimer's disease.
葉酸還可以讓精子更健康。
Folic acid has also been linked to healthier sperm.
5.服用葡（萄）糖胺
STEP 5 Use glucosamine
每天服用1500毫克葡（萄）糖胺，保證關(guān)節(jié)健康。葡（萄）糖胺存在于健康的軟骨中，可以緩解關(guān)節(jié)疼痛僵硬，防止膝蓋處關(guān)節(jié)炎的發(fā)生。
Take care of your joints with 1,500 milligrams of glucosamine per day. A natural compound found in healthy cartilage, glucosamine can reduce joint pain and stiffness and prevent the progression of osteoarthritis in the knees.
6.服用硒
STEP 6 Use selenium
充分利用硒中的抗氧化成分。每天服用200微克可以幫助預(yù)防自由基對細胞造成損傷，還可以幫助調(diào)節(jié)甲狀腺功能。
Take advantage of the antioxidant properties of selenium. A daily dose of 200 micrograms can help prevent cellular damage from free radicals as well as help regulate thyroid function.
7.服用維他命E
STEP 7 Use vitamin E
每天服用400個國際單位的維他命E可以幫助降低某些眼科疾病，心臟病，癌癥和老年癡呆癥的風(fēng)險。維他命E還可以緩解運動后肌肉損傷。
Get up to 400 international units of vitamin E per day to help reduce the risk of certain eye diseases, heart disease, cancer, and Alzheimer's disease. Vitamin E also reduces muscle damage after exercise.
葡（萄）糖胺是從蝦，蟹和龍蝦殼中提取出來的。
Glucosamine supplements are derived from shrimp, crab, and lobster shells.