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1、鐵與運動的關系 Iron and the Effects of Exercise Para 1 Sports medicine experts have observed for years that endurance athletes, particularly females, frequently have iron deficiencies. Now a new study by a team of Purdue University researchers suggests that even moderate exercise may lead to reduced ir

2、on in the blood of women. 運動醫(yī)學專家經(jīng)過多年的觀察， 發(fā)現(xiàn)耐力運動員， 特別是女性，經(jīng)常會缺鐵。普渡大學研究 人員進行的一項新的研究表明：即使是適度的鍛煉，也可能會降低女性血液中的鐵含量。 Para 2 “We found that women who were normally inactive and then started a program of moderate exercise showed evidence of iron loss, ”says Roseanne M. Lyle, associate professor at Purdue.

3、Her study of 62 formerly inactive women who began exercising three times a week for six months was published in the journal Medicine & Science in Sports & Exercise. “我們發(fā)現(xiàn)，那些通常不運動的女性一旦開始適度的鍛煉，就會出現(xiàn)鐵含量下降的跡象， ” 普渡大學羅斯安妮? M.萊爾副教授說。她對62名婦女進行了研究，并將研究結果發(fā)表在 《體 育運動醫(yī)學與科學》雜志上。這些婦女原先不怎么運動，后來開始了為期 6 個月、每周 3 次的鍛

4、煉。 Para 3 “Women who consumed additional meat or took iron supplements were able to bounce back, ”she notes. “But the new exercisers who followed their normal diet showed a decrease in iron levels. ” 萊爾指出：“那些增食肉類食品或服用鐵質(zhì)補劑的女性能夠恢復到健康狀態(tài)。但突然參加鍛 煉卻仍沿用舊食譜的人則顯示出鐵含量降低。 ” Para 4 Iron deficiency is very c

5、ommon among women in general, affecting one in four female teenagers and one in five women aged 18 to 45, respectively. But the ratio is even greater among active women, affecting up to 80 percent of female endurance athletes. This means, Lyle says, that “too many women ignore the amount of iron th

6、ey take in ”. Women of childbearing age are at greatest risk, since their monthly bleeding is a major source of iron loss. Plus, many health-conscious women increase their risk by rejecting red meat, which contains the most easily absorbed form of iron. And because women often restrict their diet i

7、n an effort to control weight, they may not consume enough iron-rich food, and are liable to experience a deficiency. 缺鐵在女性中是很常見的，每四個十幾歲的少女中有一人缺鐵，每五個 18 至 45 歲的女性 中有一人缺鐵。 而在積極鍛煉的婦女中這一比例更高， 女耐力運動員中， 缺鐵者比例則高達 80% 。萊爾說，這意味著“太多女性忽視了自己攝入的鐵含量” 。育齡女性危險最大，因為 月經(jīng)是鐵流失的重要原因之一。 此外， 許多保健意識太強的女性也很危險， 因為她們拒絕食 用牛肉或羊

8、肉， 而這些肉中含有的鐵最易被吸收。 而且，由于女性常常為了控制體重而節(jié)食， 從而未能攝取足夠的含鐵豐富的食物，結果可能導致缺鐵。 Para 5 “The average woman takes in only two thirds of the recommended daily allowance of iron, ”notes another expert. “For a woman who already has a poor iron status, any additional iron loss from exercise may be enough to tip her o

9、ver the edge into a more serious deficiency, ”notes the expert. 另一名專家指出， “普通女性每天攝入的鐵只是應攝入量的三分之二。 ”他指出，“對于那些 已經(jīng)缺鐵的女性，任何因鍛煉而產(chǎn)生的更多鐵質(zhì)流失都足以導致體內(nèi)缺鐵狀況的惡化。 ” Para 6 Exercise can result in iron loss through a variety of the mechanisms. Some iron is lost in sweat, and, for unknown reasons, intense endurance

10、 exercise is sometimes associated with bleeding of the digestive system. Athletes in high-impact sports such as running may also lose iron through a phenomenon where small blood vessels in the feet leak blood. 運動可能通過多種機制導致鐵流失。 有些鐵隨汗液流失。 另外，由于某些未知的原因， 高強 度的耐力運動有時會引起消化系統(tǒng)內(nèi)出血。 運動員從事跑步之類高強度劇烈運動， 也可能會 因為足

11、部血管失血的現(xiàn)象而使鐵質(zhì)流失。 Para 7 There are three stages of iron deficiency. The first and most common is having low iron reserves, a condition that typically has no symptoms. Fatigue and poor performance may begin to appear in the second stage of deficiency, when not enough iron is present to form the mole

12、cules of blood protein that transport oxygen to the working muscles. In the third and final stage, people often feel weak, tired, and out of breath -and exercise performa nee is severely compromised. 缺鐵分為三個階段： 第一也即最常見的階段， 是鐵質(zhì)儲量不足。這一階段一般沒有癥狀。到 了缺鐵的第二階段， 就會出現(xiàn)疲倦和力不從心， 此時體內(nèi)已沒有足夠的鐵來形成血蛋白分子， 將氧輸至運動

13、肌肉。在第三即最后階段，人常常感到虛弱、疲乏無力、喘不過氣，運動成績 大打折扣。 Pare 8 “People think that if they ?re not at the third stage, nothing is wrong, but that ?s not true, ”says John L. Beard, who helped design the Purdue study. “You?re not in stage 3 until your iron reserves go to zero, and if you wait until that point, you

14、?re in trouble. ” “人們認為，只要不到第三階段就不會有什么問題。這種想法是不對的。 ”幫助設計普渡大 學研究的約翰? L.比爾德說?！爸挥挟斈愕蔫F儲量為零時，你才會進入第三階段。而你若坐 等到這個時候，你的麻煩就大了。 ” ?t know they have a Pare 9 However , most people with low iron reserves don deficiency, because traditional methods of calculating the amount of iron in sufficient, Beard sta

15、tes. Instead, it blood (by checking levels of the blood protein that transports oxygen) are not ?s important to check levels of a different compound, which indicate the amount of storage of iron in the blood. While active, childbearing age women are most likely to have low iron stores, he notes,

16、 Men are not safe, especially if they don ?t eat meat and have a high level of physical activity. (An estimated 15 percent of male long distance runners have ?s advisable for people in these low iron stores.) Beard and other experts say it groups to have a yearly blood test to check bloo

17、d iron reserves. 然而， 比爾德指出， 大多數(shù)鐵質(zhì)儲量低的人并未意識到自己缺鐵， 因為傳統(tǒng)的檢驗血液中鐵 含量的方法——檢驗血液中輸送洋氣的血蛋白的含量——是不夠的。 其實， 有必要檢查血液 中另一種混合成分的含量， 它可以顯示血液中的鐵含量。 他還指出， 雖然積極鍛煉的育齡婦 女最有可能鐵含量低， “但男性也并非不缺鐵，尤其是在他們不吃肉類而又從事高強度的體 力活動的情況下。 ”(估計有 15% 的男性長跑運動員鐵含量低。 )比爾德和其他專家都說， 對這些人而言，最好每年驗一次血，以測定血液中的鐵含量。 Pare 1o If iron levels are low, t

18、alk with a physician to see if the deficiency should be corrected by modifying your diet or by taking supplements. In general, it?s better to undo the problem by adding more iron-rich foods to the diet, because iron supplements can have serious shortcomings. Supplements may produce a feeling of want

19、ing to throw up, and may be poisonous in some cases. The best sources of iron, and the only sources of the form of iron most readily absorbed by the body, are meat, chicken, and fish. Good sources of other forms of iron include dates, beans, and some leafy green vegetables. 如果鐵含量低， 就要去看醫(yī)生， 以確定是否該通過調(diào)

20、整飲食或服用鐵質(zhì)補劑來校正不足。 般說來， 解決問題是最好方法是在食譜中增加含鐵豐富的食物， 因為鐵質(zhì)補劑可能存在嚴重 缺陷。 服用鐵質(zhì)補劑可能使人想嘔吐，有時甚至還會引起中毒。最好的鐵來源，以及唯一最 易為身體所吸收的鐵來源，是肉、雞和魚。 其他較好的鐵質(zhì)來源包括棗、 豆類和一些多葉綠 色蔬菜。 Pare 11 “Select breads and cereals with the words , iron-added ?on the label, ” writes sports diet expert Nancy Clark. “This added iron supplements

21、the small amount that naturally occurs in grains. Eat these foods with plentiful Vitamin C(for example, drink orange juice with cereal or put a tomato on a sandwich) to enhance the amount of iron absorbed. ”Clark also recommends cooking in iron pans, as food can derive iron from the pan during the

22、 cooking process. “The iron content of tomato sause cooked in an iron pot for three hours showed a striking increase, the level going up nearly 30 times, ”she writes. And people who are likely to have low iron should avoid drinking coffee or tea with meals, she says, since substances in these drin

23、ks can interfere with iron being absorbed into the body. “選擇那些標有’加鐵’字樣的面包和麥片， ”運動營養(yǎng)專家南希?克拉克寫道， “這些增加 的鐵質(zhì)補充了谷物中自然含鐵量的不足。將這些食物與含有大量維生素 C 的食物一起食用 ——比如吃麥片時喝橘子汁，或在三明治內(nèi)夾上番茄——可以促鐵質(zhì)吸收。 ”克拉克還建議 用鐵鍋烹食，因為烹調(diào)過程中食物能從鐵鍋中吸收鐵質(zhì)。她寫道， “在鐵鍋內(nèi)烹煮了 3 個小 時的番茄汁，其含鐵量大大提高，增加到原來的 30 倍左右?！彼f，鐵含量可能低的人， 吃飯時應避免喝咖啡或飲茶，因為這些飲料中所含的

24、物質(zhì)會妨礙身體對鐵質(zhì)的吸收。 Pare 12 “Active women need to be a lot more careful about their food choices, sums up Purdue ?s Lyle. “If you pay attention to warning signs before iron reserves are gone, you can remedy the deficiency before it really becomes a problem. ” “運動女性應特別注意選擇飲食。 ”普渡大學的萊爾總結說： “如果你在鐵含量流失之前就注 意到了警告信號，你就可以在它真正成為問題之前彌補鐵質(zhì)的不足。 ” (Words: 907)