Stop Snoring Using Only Easy Exercises. 停止打鼾只使用简单演习。
The Stop Snoring Exercise Program will cure snoring without undertaking surgery, have dental implant, or use drugs.停止打鼾运动计划将治疗打鼾不进行手术，有牙种植体，或使用毒品。
Author: Bruce Forciea 作者：布鲁斯Forciea
Whether you are an athlete looking to improve performance or someone who suffers from low energy, there are a number of nutritional substances that can help. Ergogenics and Performance If you are an athlete and looking to use nutrition to increase performance, consider the following nutrients.无论你是一名运动员期待以提高性能或谁患有能耗低，有一些营养物质，可以提供帮助。 Ergogenics和性能如果你是运动员和考虑使用营养以提高性能，请考虑以下的养分。 Also, non-athletes can who are looking to increase energy can benefit from taking these. L-Carnitine L-Carnitine is an important substance involved in the metabolism of fats.此外，非运动员可谁正在寻求提高能源能够受益于采取这些。 L -肉碱L -肉碱是一个重要的物质参与代谢的脂肪。 In other words it is a key molecule in the fat-burning system of the body.换言之，这是一个关键分子在脂肪燃烧系统的机构。 It also inhibits the buildup of lactic acid.它也妨碍了建设乳酸。 Lactic acid is a byproduct of one of the anaerobic energy systems (glycolysis).乳酸是一种副产品之一的厌氧能源系统（糖酵解） 。 It makes the blood acidic as well as contributes to muscle soreness.它使血液酸性以及有助于肌肉酸痛。 Lactic acid tends to shut down the anaerobic systems. Although L-carnitine is made by the body athletes may use more than the body can make. The benefits of L-carnitine include improved endurance and an increase in the use of oxygen. Dose = 2-4 g.乳酸往往关闭厌氧系统。虽然L -肉碱是由运动员的身体可能会使用超过身体可以。带来的好处L -肉碱包括提高耐力和增加使用的氧气。剂量= 2 -4湾 taken for 2 weeks, one hour before exercise. Use l-carnitine only.采取的2周，前一小时的工作。使用L -肉碱只。 DL or racemic carnitine is toxic. Caffeine Use of caffeine does not improve performance in sedentary individuals.消旋或消旋肉碱是有毒的。咖啡因使用咖啡因不会提高性能的久坐个人。 Use of caffeine does improve performance in athletes.使用咖啡因不会提高性能的运动员。 Caffeine will not work in habitual users. Caffeine helps the body burn fat by facilitating the aerobic energy systems.咖啡因不会工作习惯的用户。咖啡因能帮助人体燃烧脂肪，促进好氧能源系统。 These systems use fats as fuel.这些系统利用脂肪作为燃料。 For example one cup of caffeinated coffee just before aerobic exercise will promote the burning of body fats.例如一杯含咖啡因的咖啡之前有氧运动将促进燃烧的身体脂肪。 The problem with caffeine is that it can cause palpitations and abnormal heart beats as well as raise blood pressure in some people.问题是，咖啡因的是，它可引起心悸和不正常的心跳以及血压提高在一些人。 Therefore it should be used with caution. Caffeine's benefits: Stimulates central nervous system Increases release of adrenalin Increases use of bodyfat as fuel. Spares glycogen. Problems: Diuretic-can cause loss of body fluids. Can raise body temperature and cause athletes to overheat. Dose: Take 3-4 hours before exercise. 10mg/kg body wt.因此，应谨慎使用。咖啡因的益处：刺激中枢神经系统释放增加肾上腺素增加使用bodyfat作为燃料。备件糖原。问题：利尿剂，可造成损失的体液。可以提高体温，造成运动员过热。剂量：以3-4小时之前运动。 10mg/kg体重身体重量。 Ex 750 mg for 165 lb. Can get from coffee--use 100% Columbian.前750毫克为165磅可以从咖啡-使用1 00％的哥伦比亚。 Coffee contains about 120mg/cup. Ginseng Ginseng has long been recommended to increase energy.咖啡中含有约120mg/cup 。人参人参长期以来一直建议，以提高能源。 Some studies using a formulation of ginseng called G115 (Ginsana) showed improvement in performance for athletes including an increased time to exhaustion, decreased lactic acid levels, increased vital capacity. Dorling, E. et al Do ginsenosides influence performance.一些研究制定用人参称为G115 （ Ginsana ）显示性能的改善运动员包括增加的时间用尽，减少乳酸水平，增加肺活量。 Dorling ，体育等人不要人参皂甙的影响性能。 Results of a double blind study.结果双盲研究。 Notabene Medicine. Notabene医学。 1980;10:241-46. 1980年; 10:241-46 。 Forgo I, Shimert G. The duration of effect of the standardizing ginseng extract.放弃我， Shimert湾的时间效应标准化人参提取物。 Notabene Medici 1985:15:636-40. Dose = 200mg/day of standardized extract. Chromium Chromium has been shown to help increase lean muscle mass and helps to stabilize blood glucose levels. Notabene奇1985:15:636-40 。剂量= 200mg/day标准化提取物。铬铬已被证明有助于增加瘦肌肉质量，并有助于稳定血糖水平。 There are two useful forms of chromium: Chromium picolinate is a good form of chromium.有两种形式的有益的铬：铬吡啶是一种好的形式的铬。 It is absorbed five times better than other chromium compounds. Dose = 200 to 800 mcg/day. Dr.它是吸收的5倍优于其他化合物。剂量= 200至800微克/天。博士 Muriel Gillman at Bemidge State Univ.穆里尔吉尔曼在国有学报Bemidge 。 gave 200 mcg of chromium picolinate per day to college freshman (double blind study) for 6 weeks. 200微克了吡啶甲酸铬每天向大学新生（双盲研究） 6周。 The results were an average gain of 3.5 lbs of lean body mass. A larger study done with football players showed a gain of 5.7 lbs of lean body mass along with a 3.6% loss of bodyfat. Growth Hormone Growth hormone is a hormone produced by the anterior pituitary gland.结果表明，平均涨幅为3.5磅瘦体重。一个更大的研究做足球运动员表现出增益为5.7磅瘦体重连同3.6 ％ ，亏损bodyfat 。生长激素生长激素是一种激素产生的垂体前叶腺。 The level of growth hormone varies throughout one's life but it is generally higher during childhood and gradually decreases throughout adulthood. Growth hormone is frequently in the news because some athletes have taken growth hormone injections.水平不同生长激素整个人的生命，但一般是在更高的童年和逐渐降低整个成年期。生长激素通常是在新闻，因为有些运动员已经采取生长激素注射。 Growth hormone or HGH (human growth hormone) increases lean muscle mass and athletic performance. Growth hormone is a banned substance for athletes and is only used in patients with certain diseases under the supervision of a physician.生长激素或生长激素（人体生长激素）增加瘦肌肉质量和运动成绩。生长激素是一种违禁药物的运动员和仅用于治疗某些疾病的监督下，一名医生。 Although you cannot take human growth hormone you can take a glandular version from an animal or a molecule that becomes growth hormone. This molecule is L-arginine, an amino acid.虽然您可以不采取人生长激素可以采取腺版本从动物或分子，成为生长激素。这种分子是L -精氨酸的氨基酸。 It helps the body to release growth hormone. Dose = 3 gm to 24 gm depending on activity level and body wt. Creatine Another substance used by the body's energy systems is creatine.它有助于人体释放生长激素。剂量= 3克至24克取决于活动水平和身体重量。肌酸的另一个内容所用身体的能源系统是肌酸。 Creatine is used during the early stages of intense activity.肌酸是用来在早期阶段的激烈活动。 The body uses a form called phosphocreatine that produces a common energy molecule in the body called adenosine triphosphate or ATP.该机构使用的一种形式称为磷酸，产生一个共同的能量分子在所谓的机构或三磷酸腺苷三磷酸腺苷。 ATP is used to power many of the body's processes including muscular contraction. Creatine is available in creatine monohydrate form. Here is a summary of the benefits of creatine: Increases body's production of creatine phosphate which is stored in the body along with ATP and used in muscular contraction. ATP is used first in muscular contraction followed by CP which when used allows the ATP to replenish. Creatine loading is useful for events that require short bursts of energy for short periods of time. Dose = 8mg for every 1 lb of lean body mass for long term usage. Dose = 80 to 100 mg for every 1 lb of lean body mass for short term usage. Caution: Creatine has not been studied in children under 16 years old. ATP是用于电力身体的许多过程，包括肌肉收缩。肌酸可在肌酸的形式。下面是一个简要的好处肌酸：增加身体的生产磷酸肌酸是储存在体内与ATP和使用肌肉收缩。 ATP是第一次使用在肌肉收缩之后其中环磷酰胺使用时，允许ATP的补充。肌酸负荷是有益的活动，需要短时间的能量很短的时间内。 8mg剂量=每1磅的瘦体大规模的长期使用。剂量= 80至100毫克，每1磅的瘦体重的短期使用。注意：肌酸还没有研究， 16岁以下的儿童。 Also, side effects of creatine include abdominal cramping, headaches and diarrhea. It is also recommended that you stop using creatine for 4 weeks about every 3 months. L-Glutamine L-Glutanime plays a key role in protein synthesis and protects muscle from breakdown during exercise. Dose: 2 gm about 1 hour before exercise. More Vitamins for Energy If you are not an athlete you may consider some of the following molecular substances for energy. Many people with low energy have a vitamin B deficiency.此外，副作用肌酸包括腹部绞痛，头痛和腹泻。委员会还建议您停止使用肌酸4周，大约每3个月。 L -谷氨酰胺L型Glutanime中起着关键作用的蛋白质合成，并保护肌肉在崩溃演习。剂量： 2公克约1小时之前运动。更多的维生素能源如果您不是运动员可以考虑以下一些分子物质的能源需求。许多人与低能量的维生素B缺乏症。 If you have low energy you may consider taking a good vitamin B complex. Vitamin B complex Folic acid--Deficiency may be associated with easy fatigability. Pantothenic acid Deficiency associated with tiredness. Pyridoxine--supplementation may increase endurance. Vit B12--supplementation may reduce tiredness. Vit C--Deficiency may include fatigue.如果您有低能量可能会考虑一个良好的复合维生素B 。复合维生素B叶酸-缺乏可能与容易疲劳。泛酸缺乏症相关的疲劳。维生素B 6-补充剂可能会增加耐力。维生素B1 2-补充可减少疲劳。维生素C -缺乏可能包括疲劳。 Dose = 500 to 1000 mg/day. Iron--Deficiency associated with fatigue. Magnesium--required for ATP synthesis.剂量= 500至1000毫克/天。铁矿-缺乏相关的疲劳。镁-所需的A T P合成。 Magnesium may also relieve tiredness. Potassium--deficiency associated with fatigue. CoQ10--may improve performance.镁还可以缓解疲劳。钾-缺乏相关的疲劳。辅酶Q 10-可提高性能。 Dose = 30 mg/day in divided doses. Octacosanol--may increase stamina.剂量为30毫克/天剂量分成。二十八烷醇-可能会增加体力。 Dose = 375 mg/day. Nutrition can have a powerful effect on the human body.剂量= 375毫克/天。营养可以有一个强大的对人体产生影响。 As always, it is important to discuss using nutritional or herbal substances with your healthcare practitioner as part of your overall health program.一如往常，重要的是讨论利用或药草的营养物质与您的保健医生的一部分，您的整体健康计划。
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