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營養與體重控制 PowerPoint PPT Presentation


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營養與體重控制. 蔡佈曦. 營養素與食物之關係. 食物 五穀根莖類 蛋、豆、魚、肉類 油脂類 蔬菜類 水果類 奶類. 熱量 (卡/份) 70 75 45 25 60 150. 主要功能 提供能量 建造修補組織 提供能量 調節生理機能 調節生理機能. 營養素 醣類 * 蛋白質 * 脂質 * 維生素 礦物質 水. 營養對運動的貢獻─幫助疲勞恢復. 長時間的運動或比賽期,快速恢復體力相當重要。 營養上的貢獻主要是:補充能量、營養素,協助代謝造成疲勞的物質。. 運動後代謝的改變.

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營養與體重控制

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(/)

70

75

45

25

60

150



  • 2/hr1%2%


  • High-intensity exercise4



  • Phosphocreatinine depletionglycogen depletion

  • ATP


  • Lactate, creatinine, Pyruvate, NH3


  • H2O, Na, K


  • CHO(blood glucose, muscle glycogen)

  • Fat(blood FFA)

  • Protein(blood amino acid)


  • 75% VO2max1~2



  • B


  • Ca, P, K, Fe, NaCl


  • Vit C, E, A

  • Vit B group





5868%1014%2030% 222~3 () 436









(g)

(g)

(g)

()

8

8

12

150

8

4

12

120

8

+

12

80

7

3

+

55

7

5

+

75

7

10

+

120

2

+

15

70

1

5

25

+

15

60

5

45


60 280

8~12

15


75

...







(812)

236 cc


25

100


15 60

1/6

12


45

15

25x3.5x0.1 (1=3)



(Basal Metabolic rate, BMR)

(Diet-induced thermogenesis)

(Total energy of exercise)

(Adaptive themogenesis)


30

30

14~20

17~23

25

17~24

20~27

30

(BMI, (kg)2(m))22



  • 35

  • 174cm

  • 75kg

  • BMI24.78(24.2)

  • 66.6kg

  • 8.4kg


  • 2350kcal


  • 1995kcal355kcal2485kcal

  • 2400kcal

  • 4885kcal0.63g(1kg7700kcal)

  • 148.8kg


(1995kcal)



  • 2350kcal


  • Grandjean (1983)45-55%12-15%30-40%

  • Clarkson (1996)60-70%


  • ()

  • 7070105635


(Whey protein) - (Casein)


---

!!


  • C, B1, B2, B6, B12,, , ,

  • A, D, E, K


  • 57.0%40%C/30%

  • 18497/84/


  • 100%RDNA

  • /100%RDNA/


  • 400700

  • 303005001015

  • 800

  • 812


  • 2



  • 1 4

    (14)

  • 30 45


  • 6030 60

  • (15 20

    150 3004 8%)


  • 301.5

  • 21.524810




  • 34

    (>80%)

    15g/kg

    25g/kg

  • 3


  • 3(<10%)

    3

    50g/kg


  • () 20


()

  • 1617%1214%36%



  • D- (7~9%)25%


4g

(BCAA)


(Serotonin, 5-HT)




BCAA

  • :BCAA

  • :150 g

  • BCAA

  • :

    1.1/2

    2.3/4

    3.


carnitine2g4

(Carnitine)


Phosphage-creatine (HP)

  • :creatine

  • :2/ 4

  • HPCreatine 160%

  • :41~2


pH7.356.8 (300mg/kg BW) HCO3-

(17)

(Bicarbonate)


superoxide radical


  • DNADNA

  • CE-


15-25 mg C1000 mgE250-500 mg50-100 ug

900 ug ()



  • Chong & Oberholzer (1988)FDAIOC




  • ---


() (PC) PC


20g (4x5 g) 52g3-6g 308-12

()


(Glutamine)


  • 2 100 mg/kg


HMB (-hydroxy -methylbutyrate)

  • ( Leu)


HMB (-hydroxy -methylbutyrate)

  • 38.1 mg/kg/d2 g ()~3 g ()

  • HMB


HMB

  • :L-

  • :50 g/100 g

  • :3


Betagen

  • :HMB L-

  • :594 g

  • HMBPhosphagen

  • :


DHEA (Dehydroepiandrosterone)

  • DHEA


DHEA (Dehydroepiandrosterone)

  • 50~100 mg

  • IOC



  • 50~100 mg

  • HDLnandrolone

  • testosteronenandrolone


DHEA

  • DHEA Androstenedione

    Testosterone

    Aromatase

    Estradiol

  • ChrysinCytadren (Aminoglutethimide)Teslac (delta 1-testolactone)



  • 25mg (150 mg)

  • IOC(10 ug/ml)



  • 210~1050 mg

  • IOC (12 ug/ml)


Glucosamine

  • :

  • :75

  • Glucosamine

  • :23/4


(160 ml)

  • B2B6C()


200P(200 ml)

  • B1,B2,& B6 -()


(160 ml)

  • B1,B6 & B12C(200ppm)-



Thanks for your attention


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