{"id":350,"date":"2026-10-17T21:42:08","date_gmt":"2026-10-17T21:42:08","guid":{"rendered":"https:\/\/clinicanering.com\/blog\/yundong-yixue\/train-your-gut-for-running-zh\/"},"modified":"2026-10-17T21:42:08","modified_gmt":"2026-10-17T21:42:08","slug":"train-your-gut-for-running-zh","status":"publish","type":"post","link":"https:\/\/clinicanering.com\/blog\/zh\/yundong-yixue\/train-your-gut-for-running-zh\/","title":{"rendered":"\u4e3a\u8dd1\u6b65\u8bad\u7ec3\u80a0\u80c3\uff1a\u6bd4\u8d5b\u4e2d\u5982\u4f55\u907f\u514d\u80a0\u80c3\u95ee\u9898"},"content":{"rendered":"<blockquote>\n<p><strong>\u8981\u70b9<\/strong><\/p>\n<ul>\n<li>\u8dd1\u6b65\u65f6\u80a0\u80c3\u51fa\u95ee\u9898\u5f88\u5e38\u89c1\uff1a30%\u523050%\u7684\u8010\u529b\u8fd0\u52a8\u5458\u4f1a\u6709\u6076\u5fc3\u3001\u8179\u90e8\u7ede\u75db\u3001\u80c0\u6c14\u6216\u6025\u7740\u4e0a\u5395\u6240\u7b49\u4e0d\u9002\u3002<\/li>\n<li>\u539f\u56e0\u6709\u4e09\u4e2a\uff1a\u8fd0\u52a8\u65f6\u6d41\u5411\u80a0\u9053\u7684\u8840\u6db2\u51cf\u5c11\u3001\u8dd1\u6b65\u5e26\u6765\u7684\u51b2\u51fb\uff0c\u4ee5\u53ca\u6bd4\u8d5b\u524d\u548c\u6bd4\u8d5b\u4e2d\u5403\u559d\u7684\u4e1c\u897f\u3002<\/li>\n<li>\u80a0\u80c3\u662f\u53ef\u4ee5\u8bad\u7ec3\u7684\u3002\u5728\u9488\u5bf9\u8dd1\u8005\u7684\u7814\u7a76\u4e2d\uff0c\u8bad\u7ec3\u65f6\u8fde\u7eed\u4e24\u5468\u8865\u5145\u78b3\u6c34\uff0c\u51cf\u8f7b\u4e86\u75c7\u72b6\uff0c\u4e5f\u6539\u5584\u4e86\u5438\u6536\u3002\u5b9e\u9645\u505a\u6cd5\u662f\u5728\u957f\u8ddd\u79bb\u8bad\u7ec3\u4e2d\u8fdb\u884c\uff0c\u9010\u6b65\u589e\u52a0\u7528\u91cf\u3002<\/li>\n<li>\u6bd4\u8d5b\u4e0d\u662f\u5c1d\u8bd5\u65b0\u4e1c\u897f\u7684\u5730\u65b9\u3002\u6bd4\u8d5b\u5f53\u5929\u8981\u5403\u4ec0\u4e48\u3001\u559d\u4ec0\u4e48\uff0c\u5fc5\u987b\u4e8b\u5148\u7ec3\u8fc7\u3002<\/li>\n<\/ul>\n<\/blockquote>\n<p>\u5df4\u897f\u7f51\u7ea2\u5e15\u5e03\u7f57\u00b7\u9a6c\u8428\u5c14\uff08Pablo Mar\u00e7al\uff09\u548c\u4e00\u7fa4\u6559\u7ec3\u66fe\u60f3\u53ea\u7ec3\u5927\u7ea615\u5929\u5c31\u5b8c\u6210\u534a\u7a0b\u94c1\u4eba\u4e09\u9879\uff0c\u800c\u8fd0\u52a8\u5458\u4e3a\u4e86\u4e00\u4e2a\u534a\u7a0b\u9a6c\u62c9\u677e\u6216\u5168\u7a0b\u9a6c\u62c9\u677e\u8981\u7ec3\u4e0a\u597d\u51e0\u4e2a\u6708\u3002\u5373\u4fbf\u51c6\u5907\u5f97\u8fd9\u4e48\u5145\u5206\uff0c\u5f88\u591a\u4eba\u7684\u6bd4\u8d5b\u8fd8\u662f\u88ab\u80a0\u80c3\u641e\u7838\u4e86\u3002\u6076\u5fc3\u3001\u8179\u90e8\u7ede\u75db\u3001\u80c3\u91cc\u53d1\u6c89\uff0c\u4ee5\u53ca\u8dd1\u5230\u534a\u8def\u5230\u5904\u627e\u5395\u6240\uff0c\u90fd\u662f\u8dd1\u8005\u5e38\u89c1\u7684\u62b1\u6028\u3002\u80a0\u9053\u540c\u6837\u4f1a\u9002\u5e94\u8bad\u7ec3\uff0c\u4f60\u53ef\u4ee5\u50cf\u51c6\u5907\u5fc3\u80ba\u548c\u808c\u8089\u4e00\u6837\uff0c\u4e3a\u6bd4\u8d5b\u65e5\u628a\u5b83\u4e5f\u51c6\u5907\u597d\u3002<\/p>\n<h2>\u4e3a\u4ec0\u4e48\u8dd1\u6b65\u65f6\u80a0\u80c3\u4f1a\u201c\u95f9\u610f\u89c1\u201d<\/h2>\n<p>\u4e00\u7bc7\u76f8\u5173\u7efc\u8ff0\u4f30\u8ba1\uff0c30%\u523050%\u7684\u8010\u529b\u8fd0\u52a8\u5458\u5728\u8fd0\u52a8\u4e2d\u4f1a\u51fa\u73b0\u67d0\u79cd\u80c3\u80a0\u9053\u75c7\u72b6\u3002\u5927\u591a\u6570\u75c7\u72b6\u8f83\u8f7b\uff0c\u6ca1\u6709\u5371\u9669\uff0c\u4f46\u4f1a\u5f71\u54cd\u6210\u7ee9\uff0c\u751a\u81f3\u8ba9\u4eba\u9000\u8d5b\u3002<\/p>\n<p>\u75c7\u72b6\u53ef\u4ee5\u5206\u6210\u4e24\u7c7b\uff1a<\/p>\n<ul>\n<li>\u4e0a\u6d88\u5316\u9053\uff1a\u6076\u5fc3\u3001\u53cd\u9178\u3001\u80c3\u80c0\u3001\u6253\u55dd\uff0c\u6709\u65f6\u8fd8\u4f1a\u5455\u5410\u3002<\/li>\n<li>\u4e0b\u6d88\u5316\u9053\uff1a\u8179\u90e8\u7ede\u75db\u3001\u80c0\u6c14\u3001\u8179\u80c0\u3001\u6025\u7740\u6392\u4fbf\u548c\u8179\u6cfb\u3002<\/li>\n<\/ul>\n<p>\u539f\u56e0\u4e0d\u6b62\u4e00\u4e2a\u3002\u901a\u5e38\u662f\u4e09\u4ef6\u4e8b\u53e0\u52a0\u5728\u4e00\u8d77\u3002<\/p>\n<h3>\u6d41\u5411\u80a0\u9053\u7684\u8840\u6db2\u53d8\u5c11<\/h3>\n<p>\u8fd0\u52a8\u65f6\uff0c\u8840\u6db2\u4f1a\u88ab\u5206\u6d41\u5230\u6b63\u5728\u5de5\u4f5c\u7684\u808c\u8089\uff0c\u4ee5\u53ca\u9700\u8981\u7ed9\u8eab\u4f53\u964d\u6e29\u7684\u76ae\u80a4\u3002\u80a0\u9053\u5f97\u5230\u7684\u8840\u6db2\u53d8\u5c11\uff0c\u6d88\u5316\u548c\u5438\u6536\u5c31\u4f1a\u53d7\u5f71\u54cd\u3002\u9ad8\u6e29\u548c\u8131\u6c34\u4f1a\u8ba9\u8fd9\u79cd\u5206\u6d41\u66f4\u4e25\u91cd\uff0c\u6240\u4ee5\u5728\u708e\u70ed\u7684\u6bd4\u8d5b\u4e2d\u3001\u559d\u6c34\u5c11\u7684\u4eba\u8eab\u4e0a\uff0c\u75c7\u72b6\u66f4\u5e38\u89c1\u3002<\/p>\n<p>\u8fd0\u52a8\u5e26\u6765\u7684\u5e94\u6fc0\u8fd8\u4f1a\u5f71\u54cd\u63a7\u5236\u80a0\u9053\u7684\u6fc0\u7d20\u548c\u795e\u7ecf\uff0c\u4ece\u800c\u6539\u53d8\u6d88\u5316\u7684\u8282\u594f\u3002<\/p>\n<h3>\u8dd1\u6b65\u7684\u51b2\u51fb<\/h3>\n<p>\u8dd1\u6b65\u65f6\u6bcf\u4e00\u6b65\u90fd\u5728\u9707\u52a8\u8179\u90e8\uff0c\u800c\u4e14\u4e00\u8dd1\u5c31\u662f\u597d\u51e0\u4e2a\u5c0f\u65f6\u3002\u8fd9\u79cd\u673a\u68b0\u56e0\u7d20\u53ef\u4ee5\u90e8\u5206\u89e3\u91ca\uff0c\u4e3a\u4ec0\u4e48\u8dd1\u8005\u7684\u80a0\u80c3\u75c7\u72b6\uff0c\u5c24\u5176\u662f\u4e0b\u6d88\u5316\u9053\u75c7\u72b6\uff0c\u4f1a\u8fd9\u4e48\u5e38\u89c1\u3002<\/p>\n<h3>\u5403\u4e86\u4ec0\u4e48\u3001\u559d\u4e86\u4ec0\u4e48<\/h3>\n<p>\u78b3\u6c34\u7684\u6570\u91cf\u3001\u6d53\u5ea6\u548c\u79cd\u7c7b\uff0c\u6db2\u4f53\u7684\u91cf\uff0c\u4ee5\u53ca\u8102\u80aa\u3001\u86cb\u767d\u8d28\u548c\u81b3\u98df\u7ea4\u7ef4\u7684\u591a\u5c11\uff0c\u90fd\u4f1a\u6539\u53d8\u80c3\u6392\u7a7a\u7684\u901f\u5ea6\u548c\u80a0\u9053\u80fd\u5438\u6536\u591a\u5c11\u3002\u4e00\u79cd\u5b89\u9759\u65f6\u5403\u4e86\u6ca1\u4e8b\u7684\u98df\u7269\uff0c\u5230\u4e86\u7b2c30\u516c\u91cc\u53ef\u80fd\u5c31\u6210\u4e86\u95ee\u9898\u3002<\/p>\n<h2>\u6bd4\u8d5b\u4e2d\u8be5\u8865\u591a\u5c11\u78b3\u6c34<\/h2>\n<p>\u78b3\u6c34\u662f\u9ad8\u5f3a\u5ea6\u8dd1\u6b65\u7684\u4e3b\u8981\u71c3\u6599\uff0c\u800c\u8eab\u4f53\u7684\u50a8\u5907\u6491\u4e0d\u5b8c\u4e00\u573a\u957f\u8ddd\u79bb\u6bd4\u8d5b\u3002\u56e0\u6b64\uff0c\u6bd4\u8d5b\u8d85\u8fc7\u4e00\u5b9a\u65f6\u957f\u540e\uff0c\u9014\u4e2d\u8fdb\u98df\u80fd\u63d0\u9ad8\u6210\u7ee9\u3002<\/p>\n<p>\u7f8e\u56fd\u8fd0\u52a8\u533b\u5b66\u4f1a\u8054\u5408\u7f8e\u56fd\u548c\u52a0\u62ff\u5927\u7684\u8425\u517b\u5b66\u4f1a\u7ed9\u51fa\u7684\u5efa\u8bae\uff0c\u968f\u8fd0\u52a8\u65f6\u957f\u800c\u4e0d\u540c\uff1a<\/p>\n<table>\n<colgroup>\n<col style=\"width: 33%\" \/>\n<col style=\"width: 33%\" \/>\n<col style=\"width: 33%\" \/>\n<\/colgroup>\n<thead>\n<tr>\n<th>\u8fd0\u52a8\u65f6\u957f<\/th>\n<th>\u8865\u591a\u5c11\u78b3\u6c34<\/th>\n<th>\u5907\u6ce8<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u4e0d\u523045\u5206\u949f<\/td>\n<td>\u4e0d\u9700\u8981<\/td>\n<td>\u8eab\u4f53\u50a8\u5907\u8db3\u591f<\/td>\n<\/tr>\n<tr>\n<td>45\u523075\u5206\u949f<\/td>\n<td>\u5c11\u91cf\uff0c\u6216\u7528\u542b\u6f31\u7684\u65b9\u5f0f<\/td>\n<td>\u78b3\u6c34\u63a5\u89e6\u53e3\u8154\u5c31\u80fd\u5e2e\u5230\u5927\u8111<\/td>\n<\/tr>\n<tr>\n<td>1\u52302.5\u5c0f\u65f6<\/td>\n<td>\u6bcf\u5c0f\u65f630\u523060\u514b<\/td>\n<td>\u80fd\u91cf\u80f6\u3001\u8fd0\u52a8\u996e\u6599\u6216\u98df\u7269<\/td>\n<\/tr>\n<tr>\n<td>\u8d85\u8fc72.5\u52303\u5c0f\u65f6<\/td>\n<td>\u6bcf\u5c0f\u65f6\u6700\u591a90\u514b<\/td>\n<td>\u6700\u597d\u7528\u8461\u8404\u7cd6\u548c\u679c\u7cd6\u7684\u6df7\u5408<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u505a\u4e2a\u53c2\u8003\uff1a\u4e00\u652f\u666e\u901a\u80fd\u91cf\u80f6\u4e00\u822c\u542b20\u523030\u514b\u78b3\u6c34\uff0c\u4f46\u4e0d\u540c\u54c1\u724c\u5dee\u522b\u5f88\u5927\uff0c\u6700\u597d\u770b\u4e00\u4e0b\u6807\u7b7e\u3002<\/p>\n<h3>\u4e3a\u4ec0\u4e48\u8981\u628a\u8461\u8404\u7cd6\u548c\u679c\u7cd6\u6df7\u5728\u4e00\u8d77<\/h3>\n<p>\u8461\u8404\u7cd6\u548c\u679c\u7cd6\u662f\u901a\u8fc7\u4e0d\u540c\u7684\u201c\u95e8\u201d\u8fdb\u5165\u80a0\u9053\u7684\u3002\u8461\u8404\u7cd6\u7684\u95e8\u6709\u4e0a\u9650\uff0c\u6ee1\u4e86\u4e4b\u540e\uff0c\u591a\u51fa\u6765\u7684\u90e8\u5206\u7559\u5728\u80a0\u9053\u91cc\uff0c\u4f1a\u628a\u6c34\u5206\u5438\u8fdb\u6765\uff0c\u5f15\u8d77\u8179\u90e8\u7ede\u75db\u548c\u8179\u6cfb\u3002\u4e24\u79cd\u7cd6\u6df7\u5408\uff0c\u80a0\u9053\u6bcf\u5c0f\u65f6\u80fd\u5438\u6536\u66f4\u591a\u78b3\u6c34\uff0c\u4e0d\u9002\u4e5f\u66f4\u5c11\u3002<\/p>\n<p>\u4e00\u7bc7\u7814\u7a76\u7efc\u8ff0\uff08\u591a\u6570\u7814\u7a76\u5bf9\u8c61\u662f\u7537\u6027\u81ea\u884c\u8f66\u8fd0\u52a8\u5458\uff09\u53d1\u73b0\uff0c\u5728\u9ad8\u5242\u91cf\u78b3\u6c34\uff08\u6bcf\u5c0f\u65f6\u7ea680\u514b\u4ee5\u4e0a\uff09\u65f6\uff0c\u542b\u8fd9\u79cd\u6df7\u5408\u7cd6\u7684\u996e\u6599\u57282.5\u52303\u5c0f\u65f6\u7684\u6d4b\u8bd5\u4e2d\uff0c\u6bd4\u53ea\u542b\u8461\u8404\u7cd6\u7684\u996e\u6599\u8868\u73b0\u66f4\u597d\uff0c\u80a0\u80c3\u4e0d\u9002\u4e5f\u66f4\u5c11\u3002\u4e13\u4e3a\u957f\u8ddd\u79bb\u6bd4\u8d5b\u8bbe\u8ba1\u7684\u80fd\u91cf\u80f6\u548c\u996e\u6599\uff0c\u56e0\u6b64\u901a\u5e38\u90fd\u91c7\u7528\u8fd9\u79cd\u6df7\u5408\u3002\u5242\u91cf\u8f83\u4f4e\u65f6\uff0c\u6bd4\u5982\u8f83\u77ed\u6bd4\u8d5b\u4e2d\u5e38\u7528\u7684\u5242\u91cf\uff0c\u6df7\u5408\u7cd6\u7684\u4f18\u52bf\u8fd8\u4e0d\u660e\u786e\u3002<\/p>\n<h2>\u80a0\u80c3\u662f\u53ef\u4ee5\u8bad\u7ec3\u7684<\/h2>\n<p>\u80a0\u9053\u4f1a\u9002\u5e94\u5b83\u63a5\u6536\u5230\u7684\u4e1c\u897f\u30022017\u5e74\u7684\u4e00\u7bc7\u7efc\u8ff0\u89e3\u91ca\uff0c\u9ad8\u78b3\u6c34\u996e\u98df\u4f1a\u589e\u52a0\u80a0\u9053\u91cc\u8461\u8404\u7cd6\u8f6c\u8fd0\u4f53\u7684\u6570\u91cf\uff0c\u8ba9\u8fd0\u52a8\u65f6\u80fd\u5438\u6536\u66f4\u591a\u3002\u80c3\u4e5f\u4f1a\u4e60\u60ef\u5728\u8eab\u4f53\u8fd0\u52a8\u65f6\u63a5\u6536\u4e00\u5b9a\u7684\u91cf\uff0c\u80c3\u80c0\u7684\u611f\u89c9\u4f1a\u51cf\u8f7b\u3002<\/p>\n<p>\u57282017\u5e74\u6fb3\u5927\u5229\u4e9a\u7684\u4e00\u9879\u7814\u7a76\u4e2d\uff0c\u8dd1\u8005\u5728\u4e24\u5468\u7684\u8bad\u7ec3\u91cc\u8fb9\u8dd1\u8fb9\u8865\u5145\u78b3\u6c34\u3002\u4e4b\u540e\u5728\u4e00\u6b21\u957f\u8ddd\u79bb\u6d4b\u8bd5\u8dd1\u4e2d\uff0c\u80a0\u80c3\u75c7\u72b6\u51cf\u5c11\u4e86\u7ea660%\uff0c\u5728\u6700\u540e\u7684\u6d4b\u8bd5\u4e2d\u4e5f\u8dd1\u5f97\u66f4\u8fdc\u3002\u80fd\u91cf\u80f6\u7ec4\u7684\u80a0\u9053\u5bf9\u78b3\u6c34\u7684\u5438\u6536\u4e5f\u66f4\u597d\uff0c\u8840\u7cd6\u4fdd\u6301\u5f97\u66f4\u9ad8\u3002\u4e0d\u8865\u78b3\u6c34\u8bad\u7ec3\u7684\u90a3\u4e00\u7ec4\u6ca1\u6709\u6539\u5584\u3002<\/p>\n<figure>\n<img src=\"\/blog\/wp-content\/uploads\/intestino-diagrama-zh.svg\" alt=\"Costa 2017\u5e74\u7814\u7a76\u7684\u56fe\u8868\uff1a\u7ecf\u8fc7\u4e24\u5468\u80a0\u80c3\u8bad\u7ec3\uff0c1\u5c0f\u65f6\u6d4b\u8bd5\u7684\u8dd1\u6b65\u8ddd\u79bb\u5728\u78b3\u6c34\u80fd\u91cf\u80f6\u7ec4\u589e\u52a05.2%\uff0c\u5728\u542b\u78b3\u6c34\u98df\u7269\u7ec4\u589e\u52a04.3%\uff0c\u5b89\u6170\u5242\u7ec4\u4e0b\u964d2.1%\u3002\" width=\"640\" height=\"540\" loading=\"lazy\" decoding=\"async\"><figcaption>\n\u8bad\u7ec3\u65f6\u8fde\u7eed\u4e24\u5468\u8865\u5145\u78b3\u6c34\uff0c\u8dd1\u6b65\u6d4b\u8bd5\u6210\u7ee9\u63d0\u9ad8\u4e86\u3002<br \/>\n<\/figcaption><\/figure>\n<p>2023\u5e74\u7684\u4e00\u7bc7\u7efc\u8ff0\u6c47\u603b\u4e86\u516b\u9879\u5173\u4e8e\u8fd9\u79cd\u80a0\u80c3\u8bad\u7ec3\u7684\u7814\u7a76\u3002\u8bad\u7ec3\u65f6\u8fde\u7eed\u4e24\u5468\u8865\u5145\u78b3\u6c34\u540e\uff0c\u80a0\u80c3\u4e0d\u9002\u5e73\u5747\u51cf\u5c11\u4e8647%\u3002\u8fd9\u7c7b\u7814\u7a76\u6570\u91cf\u8fd8\u5c11\u3001\u89c4\u6a21\u4e5f\u5c0f\uff0c\u6240\u4ee5\u6ca1\u6cd5\u4fdd\u8bc1\u6bcf\u4e2a\u4eba\u90fd\u5f97\u5230\u540c\u6837\u7684\u7ed3\u679c\uff0c\u4f46\u65b9\u5411\u662f\u4e00\u81f4\u7684\u3002<\/p>\n<p>\u5728\u4e24\u9879\u6d4b\u91cf\u4e86\u80c3\u6392\u7a7a\u7684\u7814\u7a76\u4e2d\uff0c\u80c3\u6392\u7a7a\u901f\u5ea6\u6ca1\u6709\u53d8\u5316\u3002\u6539\u5584\u4f3c\u4e4e\u66f4\u591a\u6765\u81ea\u80a0\u9053\u5438\u6536\u80fd\u529b\u7684\u63d0\u9ad8\uff0c\u4ee5\u53ca\u5bf9\u8fb9\u8dd1\u8fb9\u5403\u7684\u8010\u53d7\u5ea6\u63d0\u9ad8\u3002<\/p>\n<h2>\u5b9e\u9645\u600e\u4e48\u8bad\u7ec3\u80a0\u80c3<\/h2>\n<p>\u601d\u8def\u662f\u628a\u6bd4\u8d5b\u4e2d\u7684\u8865\u7ed9\u548c\u8dd1\u6b65\u8bad\u7ec3\u4e00\u8d77\u7ec3\u3002\u53ef\u4ee5\u8fd9\u6837\u505a\uff1a<\/p>\n<ol type=\"1\">\n<li>\u8bb0\u4e0b\u4f60\u73b0\u5728\u957f\u8ddd\u79bb\u8bad\u7ec3\u65f6\u7528\u7684\u4e1c\u897f\uff1a\u4ec0\u4e48\u4ea7\u54c1\u3001\u6bcf\u5c0f\u65f6\u591a\u5c11\u3001\u559d\u591a\u5c11\u6c34\u3001\u914d\u901f\u3001\u6c14\u6e29\u548c\u51fa\u73b0\u7684\u75c7\u72b6\u3002\u6ca1\u6709\u8fd9\u4e2a\u8d77\u70b9\uff0c\u8c03\u6574\u5c31\u53ea\u80fd\u9760\u78b0\u8fd0\u6c14\u3002<\/li>\n<li>\u6839\u636e\u4e0a\u9762\u7684\u8868\u683c\uff0c\u6309\u4f60\u9884\u8ba1\u7684\u6bd4\u8d5b\u65f6\u957f\u5b9a\u4e0b\u6bd4\u8d5b\u76ee\u6807\u3002<\/li>\n<li>\u5148\u4ece\u4f4e\u4e8e\u76ee\u6807\u7684\u91cf\u5f00\u59cb\u3002\u5982\u679c\u4f60\u73b0\u5728\u6bcf\u5c0f\u65f6\u7528\u4e00\u652f\u80fd\u91cf\u80f6\uff0c\u5c31\u5728\u63a5\u4e0b\u6765\u51e0\u5468\u91cc\u9010\u6b65\u52a0\u5230\u4e00\u652f\u534a\uff0c\u518d\u5230\u4e24\u652f\u3002<\/li>\n<li>\u5728\u957f\u8ddd\u79bb\u8bad\u7ec3\u548c\u6bd4\u8d5b\u914d\u901f\u8bad\u7ec3\u4e2d\u8fd9\u6837\u505a\uff0c\u56e0\u4e3a\u5b83\u4eec\u6700\u63a5\u8fd1\u6bd4\u8d5b\u65e5\u3002<\/li>\n<li>\u7528\u6bd4\u8d5b\u65f6\u4f1a\u7528\u7684\u540c\u6837\u4ea7\u54c1\uff1a\u540c\u4e00\u79cd\u80fd\u91cf\u80f6\u3001\u540c\u4e00\u79cd\u996e\u6599\u3001\u540c\u6837\u7684\u8865\u7ed9\u95f4\u9694\u3002\u6bcf\u79cd\u4ea7\u54c1\u5728\u80a0\u80c3\u91cc\u7684\u53cd\u5e94\u90fd\u4e0d\u4e00\u6837\u3002<\/li>\n<li>\u8865\u6c34\u4e5f\u8981\u7ec3\u3002\u77e5\u9053\u81ea\u5df1\u901a\u5e38\u51fa\u591a\u5c11\u6c57\uff0c\u6709\u52a9\u4e8e\u89c4\u5212\u6bd4\u8d5b\u4e2d\u559d\u591a\u5c11\u6c34\uff0c\u65e2\u4e0d\u53e3\u6e34\uff0c\u4e5f\u4e0d\u8fc7\u91cf\u3002<\/li>\n<li>\u5982\u679c\u6bd4\u8d5b\u5728\u708e\u70ed\u5929\u6c14\u8fdb\u884c\uff0c\u5c31\u5728\u70ed\u5929\u505a\u4e00\u90e8\u5206\u8fd9\u6837\u7684\u8bad\u7ec3\u3002<\/li>\n<\/ol>\n<p>\u7814\u7a76\u4e2d\uff0c\u6bcf\u5929\u8bad\u7ec3\u3001\u575a\u6301\u4e24\u5468\u5c31\u5df2\u7ecf\u89c1\u6548\u3002\u5b9e\u9645\u64cd\u4f5c\u65f6\uff0c\u53ef\u4ee5\u5728\u5907\u8d5b\u7684\u51e0\u5468\u91cc\uff0c\u5229\u7528\u957f\u8ddd\u79bb\u8bad\u7ec3\u6765\u7ec3\uff0c\u5230\u6bd4\u8d5b\u65f6\u5c31\u6e05\u695a\u81ea\u5df1\u7684\u8eab\u4f53\u80fd\u627f\u53d7\u591a\u5c11\u3002<\/p>\n<h2>\u8d5b\u524d\u5403\u4ec0\u4e48<\/h2>\n<p>\u8d77\u8dd1\u524d\u51e0\u4e2a\u5c0f\u65f6\u5403\u7684\u4e1c\u897f\u540c\u6837\u91cd\u8981\u3002\u7f8e\u56fd\u8fd0\u52a8\u533b\u5b66\u4f1a\u7684\u5efa\u8bae\u662f\uff1a\u957f\u8ddd\u79bb\u6bd4\u8d5b\u524d\u51e0\u5c0f\u65f6\uff0c\u9009\u62e9\u9ad8\u78b3\u6c34\u3001\u4f4e\u7ea4\u7ef4\u3001\u4f4e\u8102\u80aa\u3001\u86cb\u767d\u8d28\u9002\u91cf\u7684\u9910\u98df\uff0c\u56e0\u4e3a\u7ea4\u7ef4\u3001\u8102\u80aa\u548c\u86cb\u767d\u8d28\u79bb\u5f00\u80c3\u7684\u901f\u5ea6\u66f4\u6162\u3002<\/p>\n<p>\u51e0\u4e2a\u6709\u5e2e\u52a9\u7684\u6ce8\u610f\u4e8b\u9879\uff1a<\/p>\n<ul>\n<li>\u5728\u957f\u8ddd\u79bb\u8bad\u7ec3\u65f6\u8bd5\u5403\u6bd4\u8d5b\u5f53\u5929\u7684\u65e9\u9910\uff0c\u65f6\u95f4\u4e5f\u548c\u6bd4\u8d5b\u65e5\u4e00\u6837\u3002<\/li>\n<li>\u8d5b\u524d\u51e0\u5929\uff0c\u522b\u5403\u592a\u591a\u8ba9\u4f60\u5bb9\u6613\u80c0\u6c14\u7684\u98df\u7269\u3002<\/li>\n<li>\u6bd4\u8d5b\u5f53\u5929\u4e0d\u8981\u5c1d\u8bd5\u4efb\u4f55\u65b0\u4e1c\u897f\uff1a\u65b0\u7684\u80fd\u91cf\u80f6\u3001\u65b0\u7684\u8865\u5242\u3001\u8d5b\u9053\u4e0a\u53d1\u7684\u964c\u751f\u98df\u7269\u3002<\/li>\n<\/ul>\n<h3>\u4f4eFODMAP\u996e\u98df\u6709\u7528\u5417\uff1f<\/h3>\n<p>FODMAP\u662f\u4e00\u7c7b\u4f1a\u5728\u80a0\u9053\u91cc\u53d1\u9175\u3001\u4ea7\u751f\u6c14\u4f53\u7684\u78b3\u6c34\uff0c\u5b58\u5728\u4e8e\u8c46\u7c7b\u3001\u6d0b\u8471\u3001\u5927\u849c\u3001\u5c0f\u9ea6\u3001\u725b\u5976\u548c\u4e00\u4e9b\u6c34\u679c\u4e2d\u3002\u4f4eFODMAP\u996e\u98df\u591a\u5e74\u6765\u4e00\u76f4\u7528\u4e8e\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u3002<\/p>\n<p>\u5bf9\u8fd0\u52a8\u5458\u6765\u8bf4\uff0c2026\u5e74\u53d1\u8868\u7684\u4e00\u7bc7\u4e13\u5bb6\u610f\u89c1\u4e3b\u5f20\u6709\u7b56\u7565\u5730\u4f7f\u7528\u3002\u75c7\u72b6\u4e25\u91cd\u7684\u4eba\uff0c\u5728\u91cd\u8981\u8bad\u7ec3\u6216\u6bd4\u8d5b\u524d\u51e0\u5929\u77ed\u671f\u51cf\u5c11FODMAP\uff0c\u53ef\u80fd\u6709\u5e2e\u52a9\u3002\u75c7\u72b6\u8f7b\u7684\u4eba\uff0c\u5efa\u8bae\u996e\u98df\u4fdd\u6301\u5bbd\u677e\uff0c\u4e0d\u5fc5\u9650\u5236FODMAP\u3002\u800c\u4e14\u8fd9\u4e24\u79cd\u505a\u6cd5\u90fd\u6ca1\u6709\u88ab\u8bc1\u660e\u80fd\u7a33\u5b9a\u5730\u63d0\u9ad8\u6210\u7ee9\u3002<\/p>\n<h2>\u54ea\u4e9b\u65b9\u6cd5\u6709\u7528\uff0c\u54ea\u4e9b\u6ca1\u7528<\/h2>\n<p>\u6fb3\u5927\u5229\u4e9a\u8fd0\u52a8\u8425\u517b\u5e08\u57282025\u5e74\u53d1\u8868\u7684\u4e00\u4efd\u7acb\u573a\u58f0\u660e\uff0c\u68b3\u7406\u4e86\u9488\u5bf9\u8fd0\u52a8\u4e2d\u80a0\u80c3\u75c7\u72b6\u7684\u6709\u6548\u548c\u65e0\u6548\u65b9\u6cd5\u3002\u6548\u679c\u6700\u7a33\u5b9a\u7684\u7b56\u7565\u662f\uff1a\u8fd0\u52a8\u524d\u548c\u8fd0\u52a8\u4e2d\u8865\u5145\u78b3\u6c34\u548c\u86cb\u767d\u8d28\u5e76\u4fdd\u6301\u6c34\u5206\u3001\u8c03\u6574FODMAP\uff0c\u4ee5\u53ca\u8bad\u7ec3\u80a0\u80c3\u3002<\/p>\n<p>\u53e6\u4e00\u65b9\u9762\uff0c\u6709\u4e9b\u7b56\u7565\u6548\u679c\u4e0d\u597d\uff1a\u4f4e\u78b3\u6c34\u9ad8\u8102\u80aa\u996e\u98df\u3001\u76ca\u751f\u83cc\uff0c\u4ee5\u53ca\u4f7f\u7528\u836f\u7269\u3002\u5728\u4e70\u90a3\u4e9b\u6d41\u884c\u7684\u201c\u517b\u80c3\u201d\u8865\u5242\u4e4b\u524d\uff0c\u5148\u628a\u57fa\u7840\u505a\u597d\u3002<\/p>\n<h2>\u4ec0\u4e48\u65f6\u5019\u8be5\u770b\u533b\u751f<\/h2>\n<p>\u5927\u591a\u6570\u75c7\u72b6\u90fd\u5f88\u8f7b\uff0c\u6309\u4e0a\u9762\u7684\u65b9\u6cd5\u8c03\u6574\u540e\u4f1a\u597d\u8f6c\u3002\u4f46\u6709\u4e9b\u4fe1\u53f7\u9700\u8981\u5c31\u533b\u8bc4\u4f30\uff1a<\/p>\n<ul>\n<li>\u8dd1\u6b65\u540e\u5927\u4fbf\u5e26\u8840\u6216\u5927\u4fbf\u53d1\u9ed1\u3002<\/li>\n<li>\u5455\u8840\u3002<\/li>\n<li>\u505c\u4e0b\u6765\u540e\u4ecd\u4e0d\u7f13\u89e3\u7684\u5267\u70c8\u8179\u75db\u3002<\/li>\n<li>\u6bd4\u8d5b\u540e\u75c7\u72b6\u6301\u7eed\u6570\u5c0f\u65f6\u6216\u6570\u5929\u3002<\/li>\n<li>\u4e0d\u8bad\u7ec3\u7684\u65e5\u5b50\u4e5f\u6709\u80a0\u80c3\u75c7\u72b6\uff0c\u8fd9\u53ef\u80fd\u63d0\u793a\u5176\u4ed6\u95ee\u9898\uff0c\u6bd4\u5982\u98df\u7269\u4e0d\u8010\u53d7\u6216\u80a0\u6613\u6fc0\u7efc\u5408\u5f81\u3002<\/li>\n<\/ul>\n<p>\u5728\u5c11\u6570\u60c5\u51b5\u4e0b\uff0c\u9ad8\u5f3a\u5ea6\u8fd0\u52a8\u53ef\u80fd\u5f15\u8d77\u80c3\u51fa\u8840\u6216\u80a0\u9053\u7f3a\u8840\uff0c\u9700\u8981\u53ca\u65f6\u5c31\u533b\u3002<\/p>\n<p>\u5728\u6211\u4f4d\u4e8e\u5df4\u897f\u5723\u82e5\u6cfd\u675c\u65af\u574e\u666e\u65af\uff08S\u00e3o Jos\u00e9 dos Campos\uff09\u7684\u8bca\u6240\uff0c\u6211\u4eec\u5728<a href=\"https:\/\/clinicanering.com\/medicina-do-esporte\/\">\u8fd0\u52a8\u533b\u5b66\u95e8\u8bca<\/a>\u4e2d\u8bc4\u4f30\u8fd9\u7c7b\u60c5\u51b5\uff0c\u8425\u517b\u5e08\u4f1a\u5e2e\u4f60\u5236\u5b9a\u5e76\u7ec3\u4e60\u6bd4\u8d5b\u4e2d\u7684\u8865\u7ed9\u7b56\u7565\u3002\u5982\u679c\u4f60\u8dd1\u6b65\u65f6\u817f\u90e8\u6216\u5173\u8282\u4e5f\u4f1a\u75bc\uff0c\u6211\u5728\u5173\u4e8e<a href=\"https:\/\/clinicanering.com\/blog\/zh\/yundong-yixue\/running-pain-when-to-see-a-doctor-zh\/\">\u8dd1\u6b65\u75bc\u75db<\/a>\u7684\u6587\u7ae0\u91cc\u5199\u8fc7\u3002\u5982\u679c\u4f60\u7ec3\u5f97\u591a\u3001\u5403\u5f97\u5c11\uff0c\u4e5f\u503c\u5f97\u8bfb\u4e00\u8bfb\u5173\u4e8e<a href=\"https:\/\/clinicanering.com\/blog\/zh\/yundong-yixue\/red-s-relative-energy-deficiency-zh\/\">RED-S<\/a>\u7684\u6587\u7ae0\u3002<\/p>\n<h2>\u7ed3\u8bba<\/h2>\n<p>\u8dd1\u6b65\u65f6\u80a0\u80c3\u51fa\u95ee\u9898\u5f88\u5e38\u89c1\uff0c\u800c\u4e14\u6709\u539f\u56e0\uff1a\u80a0\u9053\u8840\u6d41\u51cf\u5c11\u3001\u6bcf\u4e00\u6b65\u7684\u51b2\u51fb\uff0c\u4ee5\u53ca\u996e\u98df\u3002\u80a0\u9053\u53ef\u4ee5\u50cf\u8eab\u4f53\u5176\u4ed6\u90e8\u5206\u4e00\u6837\u88ab\u8bad\u7ec3\u3002\u7814\u7a76\u4e2d\uff0c\u8bad\u7ec3\u65f6\u8865\u5145\u78b3\u6c34\u51cf\u8f7b\u4e86\u75c7\u72b6\u3002\u5728\u957f\u8ddd\u79bb\u8bad\u7ec3\u4e2d\u8fd9\u6837\u505a\uff0c\u9010\u6b65\u52a0\u91cf\uff0c\u5e76\u4f7f\u7528\u548c\u6bd4\u8d5b\u76f8\u540c\u7684\u4ea7\u54c1\uff0c\u5c31\u662f\u628a\u8fd9\u4e2a\u6548\u679c\u5e26\u5230\u6bd4\u8d5b\u65e5\u7684\u5b9e\u7528\u529e\u6cd5\u3002\u6bd4\u8d5b\u5f53\u5929\u7684\u539f\u5219\u662f\uff1a\u4ec0\u4e48\u90fd\u4e0d\u8981\u4e34\u65f6\u6539\u3002<\/p>\n<p>\u6bd4\u8d5b\u987a\u5229\uff0c\u4e0b\u6b21\u89c1\uff01<\/p>\n<hr \/>\n<p><strong>\u8d23\u4efb\u533b\u5e08\uff1a<\/strong><a href=\"https:\/\/clinicanering.com\/sobre\/\">Gilberto Nering Junior \u533b\u751f<\/a>\uff0c\u8fd0\u52a8\u533b\u5b66\u533b\u751f\uff0cCRM-SP 160822\uff0cRQE 142486\uff08\u8fd0\u52a8\u533b\u5b66\uff0c\u5df4\u897f\uff09\uff0c\u5728\u5df4\u897f\u5723\u82e5\u6cfd\u675c\u65af\u574e\u666e\u65af\u4e3a\u8fd0\u52a8\u5458\u548c\u8fd0\u52a8\u7231\u597d\u8005\u770b\u8bca\u3002\u672c\u6587\u65e0\u8d5e\u52a9\uff0c\u4ec5\u4f9b\u53c2\u8003\uff0c\u4e0d\u80fd\u66ff\u4ee3\u4e2a\u4eba\u8bc4\u4f30\u3002\u5bf9\u5185\u5bb9\u6709\u7591\u95ee\uff1a<a href=\"https:\/\/clinicanering.com\/contato\/\">\u8054\u7cfb\u8bca\u6240<\/a>\u3002<\/p>\n<p>\u5c01\u9762\u7167\u7247\uff1a<a href=\"https:\/\/unsplash.com\/photos\/people-running-on-road-during-daytime-NPFu4GfFZ7E\">M\u0101rti\u0146\u0161 Zemlickis<\/a>\uff0c\u6765\u81ea Unsplash\u3002<\/p>\n<div 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type=\"1\">\n<li>Costa RJS, Gaskell SK, Henningsen K, et al. Sports Dietitians Australia and Ultra Sports Science Foundation joint position statement: a practitioner guide to the prevention and management of exercise-associated gastrointestinal perturbations and symptoms. <em>Sports Med<\/em>. 2025;55(5):1097-1134. <a href=\"https:\/\/doi.org\/10.1007\/s40279-025-02186-6\">doi:10.1007\/s40279-025-02186-6<\/a><\/li>\n<li>Costa RJS, Miall A, Khoo A, et al. Gut-training: the impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance. <em>Appl Physiol Nutr Metab<\/em>. 2017;42(5):547-557. <a href=\"https:\/\/doi.org\/10.1139\/apnm-2016-0453\">doi:10.1139\/apnm-2016-0453<\/a><\/li>\n<li>de Oliveira EP, Burini RC, Jeukendrup A. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. <em>Sports Med<\/em>. 2014;44(Suppl 1):S79-S85. <a href=\"https:\/\/doi.org\/10.1007\/s40279-014-0153-2\">doi:10.1007\/s40279-014-0153-2<\/a><\/li>\n<li>Jeukendrup AE. Training the gut for athletes. <em>Sports Med<\/em>. 2017;47(Suppl 1):101-110. <a href=\"https:\/\/doi.org\/10.1007\/s40279-017-0690-6\">doi:10.1007\/s40279-017-0690-6<\/a><\/li>\n<li>Martinez IG, Mika AS, Biesiekierski JR, et al. The effect of gut-training and feeding-challenge on markers of gastrointestinal status in response to endurance exercise: a systematic literature review. <em>Sports Med<\/em>. 2023;53(6):1175-1200. <a href=\"https:\/\/doi.org\/10.1007\/s40279-023-01841-0\">doi:10.1007\/s40279-023-01841-0<\/a><\/li>\n<li>Miall A, Khoo A, Rauch C, et al. Two weeks of repetitive gut-challenge reduce exercise-associated gastrointestinal symptoms and malabsorption. <em>Scand J Med Sci Sports<\/em>. 2018;28(2):630-640. <a href=\"https:\/\/doi.org\/10.1111\/sms.12912\">doi:10.1111\/sms.12912<\/a><\/li>\n<li>Rowlands DS, Houltham S, Musa-Veloso K, et al. Fructose-glucose composite carbohydrates and endurance performance: critical review and future perspectives. <em>Sports Med<\/em>. 2015;45(11):1561-1576. <a href=\"https:\/\/doi.org\/10.1007\/s40279-015-0381-0\">doi:10.1007\/s40279-015-0381-0<\/a><\/li>\n<li>Scrivin R, Daniel NVS, Slater G, et al. Dietary FODMAP manipulation for exercise-associated gastrointestinal symptoms: why symptom severity should guide our approach. <em>Sports Med<\/em>. 2026. <a href=\"https:\/\/doi.org\/10.1007\/s40279-026-02474-9\">doi:10.1007\/s40279-026-02474-9<\/a><\/li>\n<li>Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. <em>Med Sci Sports Exerc<\/em>. 2016;48(3):543-568. <a href=\"https:\/\/doi.org\/10.1249\/MSS.0000000000000852\">doi:10.1249\/MSS.0000000000000852<\/a><\/li>\n<\/ol>\n<p><script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@type\": \"FAQPage\", \"inLanguage\": \"zh-Hans\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": \"\u4e3a\u4ec0\u4e48\u6211\u4e00\u8dd1\u6b65\u5c31\u60f3\u4e0a\u5395\u6240\uff1f\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": 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