#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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#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1部Youtube影片,追蹤數超過12萬的網紅missPimpaka,也在其Youtube影片中提到,...
deficiency of vitamin d 在 Nana Al Haleq Facebook 的精選貼文
7 ways to optimise your immune & protect your health 💗
I’m obsess with purple/pink these days & can’t get enough of this new outfit @underarmourwomen #UARUSH it’s too cute 🥰
Anyway, gym dah bukak & since Covid-19 case kat Selangor ni kejap turun kejap naik. Let’s have a look at what u can do to optimise your immune system.
Siapa yg pergi gym tu, make sure to 🧼 after what yo’ve touched please! And don’t forget your 😷.
1️⃣ Focus on whole food & key nutrients. Elak dr nutrients deficiency. So mkn whole food like veggie, protein, whole grains, healthy fats & fruits.
Nutrients yg boleh kuat kan “white blood cells” to fight infections ⬇️
Protein: “the building block of antibodies” - aim to have a serving with meal/snack.
Vitamin C: Prevent & fight infection. Mkn whole food yang tinggi Vit-C 1-2 servings a day: Ada banyak, bukan orange je. Go online and do some readings ok.
Vitamin D: Helps protect against respiratory tract infections. Sebelum ambil Vit-D supplement, better buat test dulu ok.
Zinc: Few best sources are from whole grains, oysters and scallop. Tapi jgn la telan hari2 pulak kan the 🦪 & scallops tu 😅
Omega 3 Fatty Acids: Reduce inflammation & help white blood cells do their job. Mkn 🌱 sources of ALA such as Chia seeds & Flexseeds. Mkn Oily Fish utk DHA/EPA 2-3 a week. Kalau jrg makan Ikan, consider supplements.
2️⃣ Cuba maintain/dptkan healthy body fat %. This one, tgk lah kornag ikut cara apa. Nak diet ikut portion boleh, nak count calories & macro pun boleh. Janji deficit. Yg mkn ikut calorie pastikan mkn seimbang. Jgn 300kcal satu plate Tapi semua carbs pulak 😅
3️⃣ Gut Health! Yg ni ramai ambil x endah. Tingkat kan makanan kaya probiotik yg boleh bantu boost good gut bacteria.
4️⃣ Get Active. Yg ni paling mudah. Malas g gym pergi je jog/cycling/dance buat la apa kornag suka.
5️⃣ Tido Cukup! Phm semua tgh gila2 hustlin’ nowadays. Tapi pastikan tido cukup. Kalau x cukup tido, make sure to sneak in 20mins power nap during the day. Recharge tu penting.
6️⃣ DeStress & manage ur stress well. Take a time off kejap to do some meditation, tgk video funny ke. Kalau x sempat betul, sneak in 1min breathing exercise.
7️⃣ Hygiene! 🧼 ur hand!
deficiency of vitamin d 在 Serena C Facebook 的最讚貼文
In this part, we explore what we EAT and minerals we take in relation to Thyroid.
Ep #2
Irritable Bowel Syndrome and Thyroid
Does thyroid function improve with a healthy gut?
Does Calcium and Iron interfere?
How to handle Iodine intake
Vitamin D deficiency, even if you don't have thyroid issues
Pregnancy diet
Can an anti-inflammatory diet "cure" Thyroid issues?
(Full video link in Bio)
Take care of yourself, and I look forward to your questions and comments so that I can add to this series.
#Thyroid
#ThyroidAwareness
#GravesDisease
#Hyperthyroidism
#ThyroidExamination
#ThyroidEyeDisease
#thyroiditis
#smoking
#cure
#remission
#selfcare
#mentalhealth
#anxiety
#depression
#insomnia
#thyroidhealing
#thyroidwarrior
#thyroidawarenessmonth
#livingwiththyroid
#serena c
#selflove
#wellness
#mindfulness
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