When the road runs...

When the road runs, don't think that you can prepare for the same package. The doctor reminded that "when you exercise, you may not have good grades for eating food; but you will not have good grades when you eat the wrong food." Taiwan Chang Gung Sports Medicine team specially proposes recipes for road running events. What should be done before, during, and after sports? There are different ways and steps to supplement calories and moisture, to help people who love roads to run, and to win good results compared to gold medal players.

• Do I need to eat and replenish before I exercise?

 Doctor: Free

Road running is a medium-intensity aerobic exercise. Many long-distance runners will add a lot of carbohydrates before and after the competition, but not all roads need to be supplemented with carbohydrates before the race. The glucose in carbohydrates is the main structure.

Wang Siheng, a resident of Lin Geng Chang Geng, said that under high-intensity aerobic exercise, the fuel in the muscles can only last for 60 to 90 minutes. Many people think that they can eat a meal before exercise and supplement carbohydrate intake. Glucose can help exercise performance. In fact, in scientific research, athletes in sports events, if they add glucose before the game, are completely unhelpful for sports players.

Wang Siheng said that the time the people are ready to exercise will fall between 60 and 90 minutes. Before the exercise, there is no need to do any special nutritional supplements. However, if it is more than 90 minutes, it is recommended to add carbohydrates in sections within 4 hours before exercise. The amount of supplement is 1 gram to 4 grams of carbohydrate per kilogram of body weight, such as 60 kilograms of body weight, need to add 60 grams to 240 grams. Carbohydrates.

• Do you need to drink sports drinks during exercise?

Outdoor sports lose a lot of water and salt, the body's water is insufficient, physical performance will also decline, and it will increase the risk of heat stroke. Wang Siheng said that any exercise, it is necessary to add water. If the sweat is lost a lot, the water can be properly added with salt to supplement sodium ions.

But in normal terms, the 60-90 minute exercise will not let the body's fuel run out, Wang Siheng said, so there is no need to specially supplement sports drinks. However, if you exercise for more than 90 minutes, you should add 30 to 60 grams of carbohydrates every hour. At this time, sports drinks are a good choice.

• How do I replenish my body's energy after exercise?

Wang Siheng said that after exercise, there is no need to supplement the nutrition. Some people think that after exercise, they must eat big enough to make up for the lost physical strength. In fact, if they eat casually or eat too much, they will become fat. Usually, as long as the three meals are balanced, There is no need to add extra diet after exercise.

For athletes with large training, high frequency and continuous competition, 4 grams of carbohydrate per kilogram of body weight can be added in 4 hours after exercise, plus 1 gram of protein, which can help muscle synthesize glycogen.

The World Health Organization's cancer research institute announced the latest report on the 12th, and it is estimated that about 18 million new cancer cases will be added to the world this year, and nearly 9 million people will die. Experts say that the increase in cancer cases is partly due to population growth and aging, but individuals can do more to reduce their chances of getting sick.

Cancer early treatment is no longer a death sentence

Kuji, director of the WHO non-infectious disease department, said that many cancers can be prevented, and the key preventive measures are mainly on common risk factors: smoking, drinking, lack of exercise, and improper diet. He pointed out that more and more countries are committed to cancer prevention, including rapid diagnosis and treatment. For those who have cancer, cancer should no longer be a death sentence.

According to the study, nearly 44 million people worldwide have been diagnosed with cancer after five years of survival. The data is based on 185 countries around the world.

Lung cancer, the highest rate of death among men and women

According to UN researchers, lung cancer is the highest rate of cancer among men and women, with the second leading cause of cancer in women, and the third is colorectal cancer. Although the development of lung cancer takes decades, within a few years, it may not be possible to see a decline in the proportion of cancer due to a decline in smoking rates.

The Cancer Research Institute noted that more than half of all cancer deaths will occur in Asia, as the region's population accounts for 60% of the world's population. About 23% of cancer cases in Europe and 21% of cancer cases in the United States. Africa accounts for about 7% of cancer cases worldwide, but the mortality rate on the African continent is high, mainly due to limited local health resources, and cancer is not easy to detect early or treat early.

In developed countries, cancer prevention efforts have helped reduce the incidence of different types of cancer, including lung cancer and cervical cancer. In developing countries, the proportion of colorectal cancer increases due to the socio-economic development process. Bray, chairman of the International Agency for Research on Cancer, estimates that there will be 29 million cancer cases and 16 million deaths from cancer in 2040.

MSG

Many food packaging and restaurants have advertised the use of MSG, because MSG has always given the impression that it is a terrible substance that is harmful to health and will cause "Chinese restaurant syndrome." However, the bad name on the back of MSG is really smeared. Studies have shown that MSG has nutritional value in addition to adding delicious food to the dishes.

MSG is sodium glutamate (MSG), which is a combination of sodium and glutamic acid. Glutamate is an amino acid that is abundant in nature and is found in many everyday foods such as tomatoes, Parmesan cheese, mushrooms, and even breast milk. The body digests the natural glutamic acid in MSG and food in the same way, so why do people misunderstand this?

Everything starts with a letter to the editor of the New England Journal of Medicine in 1968. The person who wrote the letter described his general weakness, palpitations and numbness in his arms after eating Chinese food. The person said that these symptoms may come from some food he eats, including sodium, alcohol or MSG. The result of this letter is that the public linked these symptoms to a new condition called "Chinese Restaurant Syndrome."

Until the early 1990s, American scientists began to question the "Chinese restaurant syndrome" and whether Americans' fear of MSG was justified. Because many restaurants in China use MSG, why haven't they heard of "Chinese restaurant syndrome"? Americans will suffer MSG affects, while Chinese are not affected?

In the next 30 years, American scientists used scientific methods to conduct independent research, and finally got the answer, that is, there is no scientific evidence for the "Chinese Restaurant Syndrome". Just this year, the International Headache Society removed MSG from the list of headache factors.

There are still a lot of food labels that advertise "no MSG", but if you want to try it, nutritionist Tobi. Toby Amidor believes it is worth encouraging, because in addition to increasing the savory taste of the dishes, MSG can also reduce the use of salt.

Flu Vaccine

According to a Florida health official, a child has died of the flu and became the first person to die of the flu this year. The state epidemiologist said that the child had been physically healthy before the cold was sick, except for the unvaccinated. The child was found to be infected with influenza B and passed away on the week of September 30. Due to privacy considerations, the health librarian did not state the exact location.

About 183 children in the United States during the last flu season were killed by flu or flu-related causes or complications. This is the largest number of children with flu deaths since 2004 at the Federal Center for Disease Control and Prevention (CDC). Overall, an estimated 80,000 people died of the flu in the last flu season in the United States.

Tara Narula, a CB medical contributor, said the latest news should awaken parents to get their children vaccinated. She said that this gives parents a strong message that vaccination is very important. Vaccines are safe and the most effective tool. Of the pediatric cases of flu deaths last year, 80% were children who were not vaccinated against the flu.

A recent survey shows that many children are not vaccinated with a flu vaccine that may save lives because parents misunderstand the safety and importance of the vaccine. The survey, conducted by the Orlando Health Arnold Palmer Hospital, found that:

‧More than half of parents think their children will get the flu from the flu vaccine

‧30% of parents believe that the flu vaccine is a conspiracy

‧28% of parents believe that flu vaccine can cause autism

Narrera said that none of the above is true. It is very important that we deal with things in science and facts. The CDC recommends that everyone who is over six months old must have a flu shot every year to fight the flu. Narrera said that officials have repeatedly stressed that it is like having to tie a seat belt. For parents, it is a must.