Fatigue is mainly divided into exercise fatigue and chronic fatigue. Among them, exercise fatigue is a temporary decline in body function caused by exercise, which can be alleviated by supplementing amino acids, traditional Chinese medicine, or Vitamin functional foods; Chronic fatigue will not be alleviated by supplementing body functions and rest. It is accompanied by symptoms such as sore throat, headache, muscle joint pain, inability to concentrate and memory loss. The attacks are repeated, lasting for a long time, and the incidence rate is high. The cause of its onset is not yet clear, but it is inevitably related to exercise fatigue.
The pace of modern life is getting faster and faster. In recent years, people's fatigue has continued to increase, and the population of sports fatigue is relatively large. The incidence of chronic fatigue syndrome is also gradually increasing. Therefore, timely relief of exercise induced fatigue and attention to dietary therapy and health care are of great significance in preventing chronic fatigue syndrome. This article reports on the analysis of functional foods for alleviating exercise fatigue, aiming to identify the characteristics and benefits of functional foods and improve people's quality of life.
01
Overview of fatigue
Fatigue refers to the insufficient or interrupted physiological energy supply of the body, which cannot maintain or reach the pre estimated exercise intensity. This definition was proposed by sports biochemistry scholars at the 5th International Conference on Sports Biochemistry in 1982. So far, there are various opinions on the mechanism of sports fatigue, and there is no very specific and precise theoretical confirmation of the causes of sports fatigue. At present, there are nine major theories, namely free radical theory, mutation theory, protective inhibition theory, ion metabolism disorder theory, immune function disorder theory, endocrine regulation disorder theory, metabolite accumulation theory, and energy depletion theory. Fatigue is actually a protective response of the body, which only occurs when the body's functions are excessively depleted and life-threatening, thereby reminding athletes or workers to reduce their exercise intensity and work intensity to prevent damage to the body. 02
Analysis of anti fatigue functional foods
2.1 The enzymatic
and non enzymatic systems in the body can eliminate free radicals. In the enzyme system, GPX (glutathione hydrogenase) can clear lipid peroxides, SOD (superoxide dismutase) can clear peroxides and superoxide radicals, and CAT (catalase) can clear hydrogen peroxide; Non enzymatic systems include coenzyme Q, reduced glutathione β- Carotenoids, vitamin C, and vitamin E.
The various antioxidants in the cells of the body's organs are maintained at a relatively balanced level, causing various oxidative stresses on the body. They timely eliminate large molecules such as free radicals, proteins, nuclear enzymes, and protective lipids, protecting the body from free radical attacks. This is an important mechanism in the human body. Therefore, supplementing the body with vitamins can effectively alleviate fatigue. Vitamins have anti fatigue properties and are commonly found in the vitamin E, vitamin C, vitamin A, and vitamin B groups. Among them, vitamin E is an antioxidant that can act on cell membranes and subcellular structural membranes, preventing free radicals from oxidizing unsaturated fatty acids in biofilms; Vitamin C not only provides hydrogen atoms to the body, but also helps to eliminate free radicals and convert oxidized glutathione into reduced glutathione, which has the effect of reducing ascorbic acid; Vitamin A can improve the body's antioxidant status, inhibit the generation of oxygen free radicals during exercise, reduce oxidative stress damage, delay fatigue, and thus enhance the body's exercise ability; Both vitamin B1 and vitamin B2 in the vitamin B family have anti fatigue effects. After vitamin B1 deficiency, the body will accumulate a large amount of lactic acid and pyruvate. Vitamin B2 in the body can act as a coenzyme in the trihydroxylic acid cycle to participate in redox reactions and energy generation. 2.2 Amino acids
Insufficient amino acids can lead to a shortage of raw materials for synthesizing antioxidants and antioxidant enzymes, which in turn leads to an increase in free radicals. Ultimately, metabolic disorders or fatigue can occur due to the extensive depletion of the substance carrier during the metabolic process. Fat oxidation refers to mitochondrial oxidation caused by the presence of carnitine as a carrier of fatty acids. Carnitine is mainly generated during the metabolism of methionine and lysine. It can promote the oxidation of amino acids in the diketonic acid branched chain and clear excess fatty acyl CoA. Urination during fatigue can excrete a large amount of botulinum toxin and severely weaken the body's ability to oxidize and utilize fatty acids, leading to fatigue. Therefore, supplementing the human body with amino acids can effectively eliminate fatigue. 2.3 Trace Elements
Magnesium, a trace element, is commonly found in various foods, such as fish, meat, fruits (mostly), green vegetables, and peas. If people are picky and picky eaters, do not love fish and meat, prefer a certain type of fruit and meat, or eat very little fruit and green vegetables, magnesium deficiency will occur, leading to fatigue. Therefore, supplementing magnesium is of great significance for people with a preference for food. 2.4 Proteins
Protein is an indispensable part of functional foods and an important source of nutrition for the human body. Once protein deficiency occurs, it will affect the physiological regulation of the body and cause fatigue. There are many foods that contain protein, such as animal protein such as fish, shrimp, eggs, milk, poultry and animal meat, legume plant protein such as soybeans, soybeans, green beans, and black beans, and dried fruit plant protein such as pine nuts, sesame seeds, walnuts, melon seeds, and almonds. 2.5 Traditional Chinese Medicine
There are many anti fatigue medicinal herbs in traditional Chinese medicine, including common ones such as Epimedium, pollen, Ginkgo biloba leaves, Aloe vera, Gynostemma pentaphyllum, and Hongjingtian. Among them, Epimedium contains a large amount of MDA that can increase the SOD activity of red blood cells; Pollen contains amino acids, proteins, trace elements, and vitamins, with a comprehensive range of nutrients; Ginkgo biloba leaves contain diterpenoids and flavonoids, which have the effects of clearing free radicals, enhancing hypoxia tolerance, and improving cardiovascular and cerebral metabolism; Aloe vera contains flavonoids, antioxidants, various amino acids, and vitamins, with extremely strong antioxidant capacity; Gynostemma pentaphyllum has a wide range of pharmacological effects, and its total saponins can improve free radical metabolism and delay the occurrence of fatigue; Rhodiola contains muscle glycogen, which can improve the body's ability to withstand hypoxia. 03
Conclusion
China has a rich culture of dietary therapy and health care, with a very long history. Combining functional foods with dietary therapy and health care has unique advantages in the development of functional foods. Fatigue is mainly caused by insufficient energy supply to the body. Supplementing the body with functional foods such as vitamins, amino acids, and traditional Chinese medicine can effectively resist oxidation, stress, and fatigue. Conducting in-depth research on such functional foods is of great significance.
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2024-04-11
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