#維生素D 與骨骼健康、曬太陽可合成…這類的資訊大家已經有觀念了🌞
近年研究也發現缺乏維生素D與慢性發炎、罹癌率和免疫力等有關。
那與運動表現呢❓
⚠️維生素D與維護肌肉正常功能有關。
但你知道嗎,根據統計台灣成年人約有六成,體內維生素D不足,和年齡、性別、生活作息、飲食、膚色等都有關係
➡️男性(尤其肥胖的男性)和停經後的婦女最常見
而運動員之間相比較,與他們「照射陽光」的時間有關,
例如:訓練地點的緯度(影響可日照時間)、季節、室內外運動的不同,
➡️平均有 #超過六成的 #室內運動員經檢驗 發現維生素D不足
👨🏻⚕️部分研究顯示,連續8週每天補充5000IU維生素D,與肌肉骨骼性能改善有正向影響,
(無論是對運動員或健康的一般人,垂直跳躍高度和10公尺衝刺時間等運動表現都有進步)。
其他研究則顯示體內維生素D含量,與左手握力和下肢力量有顯著相關,有補充維生素D的運動員,在負重反握引體向上這項測驗發現表現更好。
但也不全然實驗都是正面結果,也有些實驗的結果是沒有顯著影響,因此維生素D對運動表現性能還有待未來更多進一步實驗探究。
最後,除了透過每天日曬、日常攝取富含維生素D的食物外,嚴重不足者亦可透過額外補充維生素D加快補充!
資料來源:
1. Al-Horani, H., Abu Dayyih, W., Mallah, E., Hamad, M., Mima, M., Awad, R., & Arafat, T. (2016). Nationality, gender, age, and body mass index influences on vitamin D concentration among elderly patients and young Iraqi and Jordanian in Jordan. Biochemistry research international, 2016.
2. AlQuaiz, A. M., Kazi, A., Fouda, M., & Alyousefi, N. (2018). Age and gender differences in the prevalence and correlates of vitamin D deficiency. Archives of osteoporosis, 13(1), 1-11.
3. Close, G. L., Russell, J., Cobley, J. N., Owens, D. J., Wilson, G., Gregson, W., ... & Morton, J. P. (2013). Assessment of vitamin D concentration in non-supplemented professional athletes and healthy adults during the winter months in the UK: implications for skeletal muscle function. Journal of sports sciences, 31(4), 344-353.
4. Fairbairn, K. A., Ceelen, I. J., Skeaff, C. M., Cameron, C. M., & Perry, T. L. (2018). Vitamin D3 supplementation does not improve sprint performance in professional rugby players: a randomized, placebo-controlled, double-blind intervention study. International journal of sport nutrition and exercise metabolism, 28(1), 1-9.
5. Farrokhyar, F., Tabasinejad, R., Dao, D., Peterson, D., Ayeni, O. R., Hadioonzadeh, R., & Bhandari, M. (2015). Prevalence of vitamin D inadequacy in athletes: a systematic-review and meta-analysis. Sports medicine, 45(3), 365-378.
6. Johnson, L. K., Hofsø, D., Aasheim, E. T., Tanbo, T., Holven, K. B., Andersen, L. F., ... & Hjelmesaeth, J. (2012). Impact of gender on vitamin D deficiency in morbidly obese patients: a cross-sectional study. European journal of clinical nutrition, 66(1), 83-90.
7. Książek, A., Dziubek, W., Pietraszewska, J., & Słowińska-Lisowska, M. (2018). Relationship between 25 (OH) D levels and athletic performance in elite Polish judoists. Biology of sport, 35(2), 191.
8. Verdoia, M., Schaffer, A., Barbieri, L., Di Giovine, G., Marino, P., Suryapranata, H., ... & Novara Atherosclerosis Study Group. (2015). Impact of gender difference on vitamin D status and its relationship with the extent of coronary artery disease. Nutrition, Metabolism and Cardiovascular Diseases, 25(5), 464-470.
9. Wiciński, M., Adamkiewicz, D., Adamkiewicz, M., Śniegocki, M., Podhorecka, M., Szychta, P., & Malinowski, B. (2019). Impact of vitamin D on physical efficiency and exercise performance—A review. Nutrients, 11(11), 2826.
10. Han, Q., Li, X., Tan, Q., Shao, J., & Yi, M. (2019). Effects of vitamin D3 supplementation on serum 25 (OH) D concentration and strength in athletes: a systematic review and meta-analysis of randomized controlled trials. Journal of the International Society of Sports Nutrition, 16(1), 1-13.
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#肌力 #陽光 #居家 #室內運動
#個人運動飲食安排有疑問者建議請先洽詢運動營養師
#增肌減脂 #飲食顧問服務 #營養講座
#促進運動表現飲食顧問服務 #減重 #減肥 #運動營養師 #競技運動營養師 #營養品顧問 #拼pin小教室
#北市大運科所 #SportsNutrition #SportsDietitian #SportsScience
#FatLoss #Performance
#Inbody570 #統一陽光 #全家便利商店 #健康志向 #佳倍優 #維維樂
同時也有5部Youtube影片,追蹤數超過409的網紅Mikhaela Maria,也在其Youtube影片中提到,✰ Like, subscribe & turn on post notifications ✰ I’ve been seeing people do DNA tests over the past few years and had always wanted to try it out mys...
「physical gender」的推薦目錄:
physical gender 在 蘇匯宇 Su Hui-Yu Facebook 的最佳貼文
復仇現場,Artpress review.
DAC展至本週日。
*4/25(日)為特別開放日,一樣有對外開放參觀!
https://theartpressasia.com/2021/04/21/this-is-when-violence-happen-people-watch-with-digital-device-how-about-artists-gender-sex-physical-body-and-live-3-questions-by-revenge-scenes-by-su-hui-yu-and-cheng-hsien-yu/
physical gender 在 Facebook 的最佳貼文
Happy International Women’s Day girls ❤️
I’ve had the great fortune of meeting and getting to know these amazing women through my work journey. ❤️
The struggles they go through to care for their children, to support their family, to receive education or to remain alive is incomprehensible. Some are discriminated by poverty or just by their physical conditions.
And sadly most times the discrimination they go through is exacerbated by their gender 💔
Today, we celebrate Women’s Day as a reminder of the social, political, cultural achievements made thus far and may we continue to work towards an end to all forms of violence against women and girls. 🤍🤍🤍
#happyinternationalwomensday #iwd2021 @ All Over the World
physical gender 在 Mikhaela Maria Youtube 的最佳解答
✰ Like, subscribe & turn on post notifications ✰
I’ve been seeing people do DNA tests over the past few years and had always wanted to try it out myself so you can imagine how happy I was when CircleDNA reached out to me offering me two of their test kits!! I said yes and decided to do it with my grandma as it would be really cool for both of us to find out our origins and potential health risks too.
BTW! this is not a paid for video nor did they ask me to make it, I genuinely just wanted to make it for you guys!
The amount of info I got from the test was crazy, I learnt so many things about myself and my body. I wanted to share it with you guys so here it is in video form!
It’s a bit long so here are timestamps for all the categories:
0:49 - Diet
2:58 - Nutrition
4:20 - Well-Being
4:44 - Stress & Sleep
5:44 - Pollution
6:04 - Skin
6:54 - Sports & Fitness
7:15 - Success Traits
8:19 - Music & Dance
8:40 - Ancestry Composition (Origins)
9:08 - Personality Traits
9:57 - Behavioural Traits
10:37 - Physical Traits
10:45 - Gender Traits
11:11 - Family Planning
11:53 - Cancer Risk
12:28 - Dementia & Brain Health
12:32 - Common Health Risks
12:38 - Disease Risk
13:57 - Drug Response
You can head to http://www.CircleDNA.com to find out more about the kits!
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physical gender 在 The Thirsty Sisters Youtube 的精選貼文
This week, The Thirsty Sisters answer the world's most difficult questions. Would they pick sex over their favourite food? Or would they leave their partner simply because they are bad in bed? Tune in to find out!
P.S. Shoutout to @GlenRush for inspiring us to make this episode! ?
01:24 Topic of the day
01:51 Higher status or higher earnings
05:14 Uninvolved partner that brings food to the table or involved partner who is not making ends meet
07:17 The one who loves more in a relationship or the one who is loved more
08:58 Marry a stranger or marry someone you hate
11:44 No sex forever or no favourite food
14:34 No love or no Internet forever
16:30 Be the more attractive one in the relationship or your partner is the more attractive in the relationship
18:38 One best sex of your life or have a lot of bad sex
20:26 Lower standard of living with a partner or a higher standard of living all alone
22:43 The one who got away to show up at your wedding or funeral
24:52 Have sex again with the most hated ex or someone whom you have a bad one night stand
27:57 Painful menstrual cramps or never be ever to shave again
29:07 Spend a day with toilet paper trailing behind you or having a lipstick stain on your teeth
31:09 Wear a pad for 12 hours or a get wedgie for 24 hours
33:17 Physical intimacy or true love
35:27 Stay or leave your partner if they are bad in bed
Video mentioned in this episode:
My Biggest Regret
https://www.youtube.com/watch?v=RHHCULSC0bA&t=1s&ab_channel=RyanSylvia
*Disclaimers*:
The legal age for sex in Singapore is 18. While being comfortable with your bodies is a must, please stay safe too by using protection ?
https://singaporelegaladvice.com/law-...
Our views in this podcast include only our own experiences as heterosexual women in Singapore, we respect everyone’s views regardless of genders, gender identities and sexual orientations.
Follow The Thirsty Sisters on Spotify and Instagram!
https://www.instagram.com/thethirstys...
https://open.spotify.com/show/5yx8txj...
Featuring:
Sylvia - https://www.instagram.com/sylsylnoc
Nina - https://www.instagram.com/ninatsf
Brand Collaborations/Features:
thirstysisters@noc.com.sg
The Thirsty Sisters TTS TEAM
Co-Founders: Sylvia Chan | Nina Tan
Head of Production: Virus Tan
Crew/Editors: Jeraidine Kwong | Isaac Lim
Motion Graphics Designers: Kher Chyn | Vanessa Riadi
Sound Engineers: Nah Yu En | Mabel Leong
Digital Strategist: Freda Peh
physical gender 在 Brenda Tan Youtube 的最佳解答
ALRIGHT
love, relationships, dating, everything else that comes with it... ya'll asked I answered
Timestamps:
0:00
1:03 Would you rather emotional or physical cheating?
3:04 Will you confess to your crush (same gender) if you're not sure of her s*xuality?
4:37 How you met your current partner
4:55 Worst reason for breakup
5:26 In what ways do you think you and Mavis are compatible?
5:31 Talking about s*x
11:21 Is s*x more enjoyable with a guy or a girl?
12:00 When was your first time having s*x? Was it painful?
13:47 How should I react if my ex has told others about our s*xual history without my permission?
14:55 How do you approach girls / discreetly find other queer companions?
16:29 How to deal with body (size) insecurity during s*x?
18:23 How has your perception of love changed? As compared to when you were younger
20:22 Being bi, when it comes to s*x, do you have a preference between males and females?
22:23 What is your love language?
23:37 S*x before marriage? Have you gotten intimate with Mavis yet?
25:00 Have you faced any discrimination in public with your gf?
25:26 Have you ever had problems pleasurin yourself/partners?
26:23 Have you s*xted?
26:39 Most bizarre/wildest s*xual experience
26:45 How can one tell if they're pan if they haven't felt attraction to all genders yet?
27:51 What will you do if you and Mavis want s*x?
28:04 Girl fell in love with a guy who had a gf, still with gf 5 years later, should she confront gf
32:38 I always think about my ex whenever I think about s*x & intimacy and that makes it harder to get over them. Any advice?
34:11 With all the fights you had with your SO, does s*x help?
34:38 What are your views on hair removal on vjj? Is it really necessary TT__TT
37:28 If you have the ability to switch Mavis into a born male, would you do it?
38:50 How do females have s*x with their partner?
39:35 How did you and Mavis decide to stop being friends and get the romance in da air instead?
39:48 What happened in your previous relationship?
40:46 Who is the clinger one in your relationship? And how do each of you deal with it?
43:01 Hypothetically, if your partner was generally less capable than you in many aspects, would you feel the need to shelter them?
46:58 Tips on online dating, casual s*x, getting back into the dating game and how to ~feel ready~
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Edited by myself
Subtitles submitted by yallistg! Thank you!!!
Sponsored by nobody lah... who would wna sponsor this LOL
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