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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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3955813


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(/)

70

75

45

25

60

150


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  • 2/hr1%2%


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  • High-intensity exercise4


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  • Phosphocreatinine depletionglycogen depletion

  • ATP


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  • Lactate, creatinine, Pyruvate, NH3


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  • H2O, Na, K


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  • CHO(blood glucose, muscle glycogen)

  • Fat(blood FFA)

  • Protein(blood amino acid)


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  • 75% VO2max1~2


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  • B


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  • Ca, P, K, Fe, NaCl


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  • Vit C, E, A

  • Vit B group


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


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(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


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60 280

8~12

15


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75

...


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(812)

236 cc


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25

100


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15 60

1/6

12


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45

15

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


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(Basal Metabolic rate, BMR)

(Diet-induced thermogenesis)

(Total energy of exercise)

(Adaptive themogenesis)


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30

30

14~20

17~23

25

17~24

20~27

30

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


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  • 35

  • 174cm

  • 75kg

  • BMI24.78(24.2)

  • 66.6kg

  • 8.4kg


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  • 2350kcal


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  • 1995kcal355kcal2485kcal

  • 2400kcal

  • 4885kcal0.63g(1kg7700kcal)

  • 148.8kg


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(1995kcal)


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  • 2350kcal


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

  • Clarkson (1996)60-70%


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  • ()

  • 7070105635


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(Whey protein) - (Casein)


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---

!!


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  • C, B1, B2, B6, B12,, , ,

  • A, D, E, K


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  • 57.0%40%C/30%

  • 18497/84/


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  • 100%RDNA

  • /100%RDNA/


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  • 400700

  • 303005001015

  • 800

  • 812


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  • 2


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  • 1 4

    (14)

  • 30 45


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  • 6030 60

  • (15 20

    150 3004 8%)


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  • 301.5

  • 21.524810


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  • 34

    (>80%)

    15g/kg

    25g/kg

  • 3


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  • 3(<10%)

    3

    50g/kg


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  • () 20


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()

  • 1617%1214%36%


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  • D- (7~9%)25%


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4g

(BCAA)


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(Serotonin, 5-HT)


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BCAA

  • :BCAA

  • :150 g

  • BCAA

  • :

    1.1/2

    2.3/4

    3.


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carnitine2g4

(Carnitine)


Phosphage creatine hp

Phosphage-creatine (HP)

  • :creatine

  • :2/ 4

  • HPCreatine 160%

  • :41~2


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

(17)

(Bicarbonate)


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superoxide radical


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  • DNADNA

  • CE-


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

900 ug ()


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  • Chong & Oberholzer (1988)FDAIOC


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  • ---


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() (PC) PC


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

()


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(Glutamine)


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  • 2 100 mg/kg


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HMB (-hydroxy -methylbutyrate)

  • ( Leu)


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HMB (-hydroxy -methylbutyrate)

  • 38.1 mg/kg/d2 g ()~3 g ()

  • HMB


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HMB

  • :L-

  • :50 g/100 g

  • :3


Betagen

Betagen

  • :HMB L-

  • :594 g

  • HMBPhosphagen

  • :


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DHEA (Dehydroepiandrosterone)

  • DHEA


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DHEA (Dehydroepiandrosterone)

  • 50~100 mg

  • IOC


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  • 50~100 mg

  • HDLnandrolone

  • testosteronenandrolone


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DHEA

  • DHEA Androstenedione

    Testosterone

    Aromatase

    Estradiol

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


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  • 25mg (150 mg)

  • IOC(10 ug/ml)


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  • 210~1050 mg

  • IOC (12 ug/ml)


Glucosamine

Glucosamine

  • :

  • :75

  • Glucosamine

  • :23/4


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(160 ml)

  • B2B6C()


200 p 200 ml

200P(200 ml)

  • B1,B2,& B6 -()


160 ml

(160 ml)

  • B1,B6 & B12C(200ppm)-


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Thanks for your attention

Thanks for your attention


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