#維生素D 與骨骼健康、曬太陽可合成…這類的資訊大家已經有觀念了🌞
近年研究也發現缺乏維生素D與慢性發炎、罹癌率和免疫力等有關。
那與運動表現呢❓

⚠️維生素D與維護肌肉正常功能有關。

但你知道嗎，根據統計台灣成年人約有六成，體內維生素D不足，和年齡、性別、生活作息、飲食、膚色等都有關係
➡️男性（尤其肥胖的男性）和停經後的婦女最常見

而運動員之間相比較，與他們「照射陽光」的時間有關，
例如：訓練地點的緯度（影響可日照時間）、季節、室內外運動的不同，

➡️平均有 #超過六成的 #室內運動員經檢驗 發現維生素D不足

👨🏻‍⚕️部分研究顯示，連續8週每天補充5000IU維生素D，與肌肉骨骼性能改善有正向影響，
（無論是對運動員或健康的一般人，垂直跳躍高度和10公尺衝刺時間等運動表現都有進步）。
其他研究則顯示體內維生素D含量，與左手握力和下肢力量有顯著相關，有補充維生素D的運動員，在負重反握引體向上這項測驗發現表現更好。

但也不全然實驗都是正面結果，也有些實驗的結果是沒有顯著影響，因此維生素D對運動表現性能還有待未來更多進一步實驗探究。

最後，除了透過每天日曬、日常攝取富含維生素D的食物外，嚴重不足者亦可透過額外補充維生素D加快補充！

資料來源：
1. Al-Horani, H., Abu Dayyih, W., Mallah, E., Hamad, M., Mima, M., Awad, R., & Arafat, T. (2016). Nationality, gender, age, and body mass index influences on vitamin D concentration among elderly patients and young Iraqi and Jordanian in Jordan. Biochemistry research international, 2016.

2. AlQuaiz, A. M., Kazi, A., Fouda, M., & Alyousefi, N. (2018). Age and gender differences in the prevalence and correlates of vitamin D deficiency. Archives of osteoporosis, 13(1), 1-11.

3. Close, G. L., Russell, J., Cobley, J. N., Owens, D. J., Wilson, G., Gregson, W., ... & Morton, J. P. (2013). Assessment of vitamin D concentration in non-supplemented professional athletes and healthy adults during the winter months in the UK: implications for skeletal muscle function. Journal of sports sciences, 31(4), 344-353.

4. Fairbairn, K. A., Ceelen, I. J., Skeaff, C. M., Cameron, C. M., & Perry, T. L. (2018). Vitamin D3 supplementation does not improve sprint performance in professional rugby players: a randomized, placebo-controlled, double-blind intervention study. International journal of sport nutrition and exercise metabolism, 28(1), 1-9.

5. Farrokhyar, F., Tabasinejad, R., Dao, D., Peterson, D., Ayeni, O. R., Hadioonzadeh, R., & Bhandari, M. (2015). Prevalence of vitamin D inadequacy in athletes: a systematic-review and meta-analysis. Sports medicine, 45(3), 365-378.

6. Johnson, L. K., Hofsø, D., Aasheim, E. T., Tanbo, T., Holven, K. B., Andersen, L. F., ... & Hjelmesaeth, J. (2012). Impact of gender on vitamin D deficiency in morbidly obese patients: a cross-sectional study. European journal of clinical nutrition, 66(1), 83-90.

7. Książek, A., Dziubek, W., Pietraszewska, J., & Słowińska-Lisowska, M. (2018). Relationship between 25 (OH) D levels and athletic performance in elite Polish judoists. Biology of sport, 35(2), 191.

8. Verdoia, M., Schaffer, A., Barbieri, L., Di Giovine, G., Marino, P., Suryapranata, H., ... & Novara Atherosclerosis Study Group. (2015). Impact of gender difference on vitamin D status and its relationship with the extent of coronary artery disease. Nutrition, Metabolism and Cardiovascular Diseases, 25(5), 464-470.

9. Wiciński, M., Adamkiewicz, D., Adamkiewicz, M., Śniegocki, M., Podhorecka, M., Szychta, P., & Malinowski, B. (2019). Impact of vitamin D on physical efficiency and exercise performance—A review. Nutrients, 11(11), 2826.

10. Han, Q., Li, X., Tan, Q., Shao, J., & Yi, M. (2019). Effects of vitamin D3 supplementation on serum 25 (OH) D concentration and strength in athletes: a systematic review and meta-analysis of randomized controlled trials. Journal of the International Society of Sports Nutrition, 16(1), 1-13.

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#肌力 #陽光 #居家 #室內運動
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【男友求生手冊 】來一課拍攝技巧101

⭐與其投訴男友拍得差
⭐不如一齊研究如何可以拍得更好
#星期三CheckCheckMail

幫女友影相呃Like
男友要掌握的拍攝技巧
男朋友：「唉～女友話要做KOL，經常要我幫她拍照，但每次拍完都被嫌棄拍得差，現在給她拍照都很大壓力。」

CheckCheckCin：根據非正式統計，十個有九個女生都嫌棄男友/老公不會拍照，其實雙方都有責任，首先女生不要當男生是專業攝影師，在拍攝過程中有認真努力過其實已值得嘉許；男生亦不要敷衍回應「Hea影」，與對方一起研究如何影靚相也是情趣啊！綜合女生的意見，男生影相出現的問題不離以下幾個：

．角度不對
明明女生已經先拍一張示範，叫男生站在同一位置影，但出來效果總是不對！別忘記二人有身高差別呢！你的高度看到的和他的根本不一樣，先拍一張看看再調整角度吧。

．高抄還是低抄？
女生自拍總是小V臉，男生給女生拍卻拍出大餅面！記著拍上半身或臉部特寫時宜「高抄」，就能輕鬆拍出尖臉；但拍全身照時記得「中低抄」，這樣比較能顯腳長。

．路人雜物入鏡
男生他們的眼中只有你吧，所以拍照時只看到你這個主角，連把路人和雜物入鏡也不知道！這個情況女生在拍照時不妨多出聲提點就能避免啊！

．鬆郁矇
影像清晰是拍攝的最低要求，如果連主角都看不清楚，又難怪女友發脾氣。要避免相片鬆郁矇，盡量避免在不夠光的環境拍攝，如果你特別容易手震，可以讓手靠著牆或枱穩住身體。

．自拍大餅臉
誰都知道自拍時站前面會顯得臉大，所以自拍時男生記得搶著「揸機」，讓女生躲在你身後，這樣拍出來女生的臉自然變小，是加分位啊！

當一個略懂攝影的男朋友，女朋友的幸福感必然倍增，拍攝這回事多用心練習就會有進步，加油！感到有壓力時，喝包火龍果玫瑰茶疏肝解鬱再練習吧！

✔️CheckCheckCin 紙包茶療推介：火龍果玫瑰茶
材料：紅火龍果、冰糖、蜂蜜、玫瑰花、檸檬及白毫烏龍
功效：疏肝解鬱，潤腸通便，適合大便不暢、有壓力、經常嘆氣、暗啞肌膚的人士。
注意：適合月經前飲用；月經期間、孕婦不宜。

歡迎到CheckCheckCin門市及網頁訂購：
www.checkcheckcin.com

留言或按讚👍🏻支持一下我們吧！❤️ 歡迎 Follow 我們獲得更多養生資訊。

Help your girlfriend take photos that will win ‘likes’
Photography tips every boyfriend should learn

“Sigh, my girlfriend wants to be a KOL. She always asks me to take photos of her, but then she also criticizes my photography skills. Now I feel stress every time she wants me to take the photos.”

CheckCheckCin: Based on unofficial statistics, nine out of ten women are unhappy with the fact that their boyfriends or husbands do not know how to take proper photos of them. To be honest, it takes two to quarrel. First, women should not treat men as professional photographers. If they have tried their best, then give credit where credit is due. On the other hand, men should also better understand women’s needs and not brush them off as if they are not important. It will be fun for couples to study photography techniques together!

Based on the feedback from some women, here are some problems they found in the photos taken by their boyfriends:

．Bad angle
The girlfriend might have demonstrated how to shoot, but the boyfriend still fails to produce the effect she wants! Don’t forget about the difference in height! What you see from your height might be very different from that of his. Try taking a photo first and make adjustments accordingly.

．Top-down or bottom-up angle?
Women are good at capturing the V-shaped face in their selfies, but their boyfriends will always accentuate their rounded features instead! Remember to take a half-body shot or close-up profile from a high angle to create that V-shaped face. When taking a full-body shot, remember to shoot from a low angle so the person can look taller and more slender.

．Random objects and people
Perhaps your boyfriend’s world revolves around you, and he does not see anything else. Since you are the center of his attention, he might have unconsciously included people walking past and random objects in the photo as well. It would be nice for the girlfriends to remind the boyfriends to take note of the mess in the background!

．Blur and out of focus
A clear image is the most fundamental principle in photography. It is hard to blame the girlfriends for throwing a tantrum if they cannot see their faces clearly in the photos. In order to avoid taking photos that are blurry and out of focus, try taking photos in places with proper lighting. If you tend to shiver, try resting your hands on a wall or a pillar to stabilize your body.

．Round face and selfie
Everyone knows the closer we are to the camera when taking a selfie, the rounder our face will be in the photo. So guys, remember to position yourself in front of the camera and make the ladies stand behind you. They will appreciate you for the ‘sacrifice’ you made!

Equip yourself with basic photography knowledge so your girlfriends will feel like they are the happiest women in the world. Of course, you will need practice to sharpen your skills. Good luck! If you feel stressed about this, drink a cup of dragon fruit rose tea to soothe the liver and relieve your anxiety!

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#男 #女 #我有壓力

🗣：搜集到的資料單位不同，要怎麼做換算與分析？
　
「這等下會跟各位提到，其實我們在做統合分析的時候，每個量表之間，它可能有一些類似性，可是它的尺度是完全不一樣，在這種時候我們要做的是一個標準化。所以在我們今天的這個指定論文裡面，其實我們做了一個動作叫做，標準化的動作，所以我們 report 的是一個 standardized mean difference，而不是一個所謂的 weighted mean difference。
　
假設如果這幾篇全部都是用同一個量表的話，其實比較簡單的方式是用 weighted mean difference，它的好處是可以讓讀者很快知道你的文章所傳達出來的概念，可是當你做這個標準化之後，標準化出來的東西它沒有所謂的尺度。舉例來說，我們有公斤數、公分數，可是在 standardized mean difference 的時候，它只有一個數字。那等一下會在下下堂課會跟各位講，我們怎麼樣去看數字的多少，來評估他們之間的一個強度。」
　
　
【📣 無資源起步的首選】
　
對於沒有資源的年輕研究者來說，meta-analysis 是起步的好領域。
　
▶️ 2020 年，剛出爐的 1 月統計數據，有校友還在住院醫師階段，課後已產出 4 篇 IF > 5 的 meta-analysis 論文。
　
足見好工具在手，發表論文並不難。
　
--
　
《統合分析工作坊》講者陣容
　
【張凱閔】
知名復健醫學與超音波學者，台大流病與預防醫學博士，已發表多篇 meta-analysis 論文，探討臨床常見議題。
　
【曾秉濤】
專業精神科醫師，擅長從臨床工作找到發表議題，已發表多篇 meta-analysis 論文，並組成研究團隊。
　
【蔡依橙】
專業課程開發與整合者，能迅速理解學門架構，並以初學者能理解的方式，建構學習流程。生涯被 SCI 期刊接受的圖表，已超過 500 張，熟悉學術審閱過程與要求。
　
--
　
初學者真的可以學會，經過我們的拆解與教學，其實 meta-analysis 並不難。
　
只要會用 Windows，懂得使用像 Word / Excel / PowerPoint 這樣的軟體，就足夠了。上課我們會把重要的觀念講給你懂，而互動實作就是理解流程，只要懂得電腦操作，能照著教學步驟，點擊正確的功能，就沒問題。一些枝微末節的卡關，課堂上將會有講師與助教全力協助。
　
　
🚩一無所有的新手，也能闖出有論文的未來！
　　
不需要 IRB，還免收案，為論文紓困，超前部署！用一天學習換你未來三篇，振興你的學術生涯！
　　
🔹 現在投資自己，將來 PubMed 有你！
🔹 全新梯次｜9/20（日）統合分析工作坊
🔹 立刻報名｜https://meta-analysis.innovarad.tw/event/

英國剛進入第二次封城，試圖控制新冠肺炎的傳播。上個禮拜，我採訪我政治學畢業的英國朋友，他指出封城可能是種具爭議性的做法。根據最近的統計，2/3的英國人贊成封城，所以絕對不是所有人同意他的看法，但你們可能會覺得這個話題蠻有趣。似乎很多國家對新冠肺炎的反應不一樣；我覺得也許是因為文化差異，人民對政府規定尊重的程度有別。歡迎你分享你對此的想法，謝謝大家！

如果想上我的課, 目前高級小組課程仍有名額:
susiewooenglish@gmail.com

或 https://www.susiewoo.com 可以看更多資訊。


【支持我製作更好的內容】
https://www.patreon.com/susiewoo

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Clubhouse: @susiewoo

#英國 #英語 #封城

現今小朋友的起跑線，愈推愈前。雖然政府並無官方的統計數字，但粗略估算，香港至少有六、七百家早期教育中心，為0-3歲、尚未入讀幼稚園的小朋友提供各類興趣班以及playgroup課程，市場可謂非常龐大。

然而，在各大育兒討論區，卻經常都有家長問道：「孩子是否愈早上Playgroup愈好?」、「playgroup其實有沒有用?」

參考資料

Ames, L. Ilg, F. and Haber, C. (1979), Your One-Year-Old: The Fun-Loving, Fussy 12-to 24-month-old, McGraw-Hill.

Heckman, J. et al.(2010) “Enhancements in Noncognitive Capacities Explain Most of the effects of the Perry Preschool Program”, January 2010.

Currie, J.; Thomas, D. (1995). "Does Head Start Make A Difference?" American Economic Review 85 (3): 341.

Datta, L. (1976). "The impact of the Westinghouse/Ohio evaluation on the development of project Head Start: An examination of the immediate and longer-term effects and how they came about", The Evaluation of Social Programs: 129–181.

Lee, V. E. et al. (1990) "Are Head Start Effects Sustained? A Longitudinal Follow-up Comparison of Disadvantaged Children Attending Head Start, No Preschool, and Other Preschool Programs" Child Development 61 (2): 495–507

Medina, J. (2010) Brain rules: How to raise a smart and happy child from zero to five. Pear Press.
Tough, P. (2012) How children succeed: grit, curiosity and the hidden power of character. McCormick & Williams.