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It takes into account your body shape, fat percentage, and personal preferences.","Specially designed movement options for all muscle groups that can be performed at home, supported on phone, tablet, and computer.","Training options with available equipment such as dumbbells, resistance bands, or just body weight.","Customized, video-supported training plans that help you perform each exercise correctly.","Includes effective cardio exercises for optimal results, tailored to your body.","Video-supported exercises for correct technique execution.","Adjust the training frequency per week according to your preferences.","ffective abdominal exercises for maximum results post-workout.","Free advice on the use and combination of supplements.","Personalized training techniques based on your health and desired body type.","Weekly question rounds with professional answers – 2 questions per week for standard members, 6 for VIPs.","Mobile and desktop access for easy access to all content.",[236,237,238,239,240,241,242,243,244,68,69],"Personalized plans tailored to your goals","Includes video support for correct exercise execution","Flexible workout options – with or without equipment","Professional trainer support","Supplementary cardio program for maximum results","Weekly Q&A sessions","Supplement advice included","Detailed exercise tutorials","Mobile and desktop access to all content",{"1":132,"3":133,"6":134,"12":135},[247,248,249,250],{"id":12,"title":27,"slug":41,"type":77},{"id":79,"title":94,"slug":108,"type":136},{"id":138,"title":153,"slug":167,"type":189},{"id":191,"title":206,"slug":220,"type":189},{"blog":252,"blogs":281},{"id":253,"slug":254,"title":255,"image":256,"picture":256,"thumbnail":257,"longDescription":258,"shortDescription":259,"views":79,"category":260,"slugs":263,"date":276},797,"耐力运动的最佳心率-以有效-健康和有目的性的方式进行训练","耐力运动的最佳心率– 以有效、健康和有目的性的方式进行训练","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ff9d72338c2f320a0515572093659ce468da33290.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Ff9d72338c2f320a0515572093659ce468da33290.webp","\u003Cp>很多人在跑步、骑自行车或划船时，仅以速度或距离为标准。然而心率往往能提供更有价值的信息。心率反映了心血管系统当前的工作强度以及身体所承受的训练强度。了解并正确解读自己的脉搏，可以提高耐力，训练脂肪代谢，避免过度训练，并能长期更健康地锻炼。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>脉搏过低可能意味着训练强度不够，而长时间保持过高的脉搏则会加重身体的负担，使恢复变得困难。因此，在耐力运动中，脉搏控制是最重要的工具之一。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch2>什么是静息心率？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>静息心率是在放松的状态下每分钟的心跳次数，理想情况是早晨刚醒来时测量。健康成年人通常在每分钟60到80次之间。训练良好的耐力运动员的心率通常在每分钟40到60次之间，因为他们的心脏更有效率，每次跳动能够泵出更多的血液。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>然而，单靠低静息心率并不能保证健康。关键是整体的健康状况，包括体能、症状和医生的评估。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch2>耐力训练时的理想心率是多少？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>没有通用的“完美”训练心率。最佳范围取决于年龄、训练状态、目标和个人能力。然而，某些强度区间已经被证明是有效的。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ctable>\u003Cthead>\u003Ctr>\u003Cth>训练目标\u003C\u002Fth>\u003Cth>推荐强度\u003C\u002Fth>\u003Cth>效果\u003C\u002Fth>\u003C\u002Ftr>\u003C\u002Fthead>\u003Ctbody>\u003Ctr>\u003Ctd>恢复\u003C\u002Ftd>\u003Ctd>最大心率的50–60%\u003C\u002Ftd>\u003Ctd>恢复和积极恢复\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>基础耐力\u003C\u002Ftd>\u003Ctd>60–70%\u003C\u002Ftd>\u003Ctd>提高有氧健康和脂肪代谢\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>中等强度训练\u003C\u002Ftd>\u003Ctd>70–80%\u003C\u002Ftd>\u003Ctd>增强心血管性能\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>高强度训练\u003C\u002Ftd>\u003Ctd>80–90%\u003C\u002Ftd>\u003Ctd>提高性能和速度训练\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd>最大承载\u003C\u002Ftd>\u003Ctd>90–100%\u003C\u002Ftd>\u003Ctd>仅适合经验丰富的运动员短时间使用\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\u003Ch2> \u003C\u002Fh2>\u003Ch2>如何计算最大心率？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>通常使用以下公式作为粗略指导：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>\u003Cstrong>220减去年龄=估计最大心率\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>因此，一名30岁的人估计最大心率约为每分钟190次。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>然而，实际最大心率可能会因个人差异而偏差10到20次以上。为了确定更精确的训练区间，建议进行运动医学性能诊断。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch2>跑步时的理想脉搏是多少？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>对于大多数业余跑步者而言，约为最大心率的60%到75%是理想的。在这个强度区间内，基础耐力可以有效地提高而不至于过度疲劳。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>而那些为比赛训练或想提高速度的人，可以加入更高心率的间歇训练。这些训练仅应占总训练的一小部分。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch2>跑步时脉搏过高危险吗？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>未必。在高强度运动时，脉搏自然会加快。但是，如果伴有胸痛、严重呼吸急促、头晕或心律不齐的问题，应该立即停止训练并寻求医疗建议。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>此外，热、缺水、压力、睡眠不足或咖啡因也会增加脉搏，而这并非一定因为训练强度增加。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch2>脂肪燃烧区的迷思\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>人们常说脂肪只在特定的脉搏区间燃烧。实际上，在低强度时身体会相对多使用脂肪作为能量来源。但随着负荷增加，总卡路里消耗也显著提高。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>因此，长期脂肪减少主要在于能量平衡。合理的训练应结合定期运动，均衡饮食和足够的恢复。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch2>为何许多职业选手训练缓慢？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>观察顶级跑者或骑行职业选手，会发现他们大部分训练是在一个相对较低的脉搏区间。原因很简单：强大的有氧基础提高了他们的性能能力，并让更高强度的训练和恢复成为可能。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>这常被称为：慢速训练以便将来变得更快。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch2>影响心率的因素\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>心率不仅对体力活动有反应，其他因素也有影响：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>外温度和湿度\u003C\u002Fli>\u003Cli>水分摄入\u003C\u002Fli>\u003Cli>睡眠质量\u003C\u002Fli>\u003Cli>压力和心理负荷\u003C\u002Fli>\u003Cli>药物\u003C\u002Fli>\u003Cli>咖啡因或尼古丁\u003C\u002Fli>\u003Cli>海拔\u003C\u002Fli>\u003Cli>疾病或感染\u003C\u002Fli>\u003C\u002Ful>\u003Cp>因此，脉搏应在总体背景中进行分析。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch2>如何最佳测量脉搏？\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>现代运动手表和胸带可以在训练中持续监测心率。胸带通常提供最准确的数据，而手腕光学传感器在快速运动或间歇期间可能不太精准。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cp>或者，可以通过手腕或脖子手动计数15秒，然后乘以四。\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Ch2>需要重视的警示信号\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>在运动中突然出现不寻常症状的人应立即中止训练并进行医学检查。这些症状包括：\u003C\u002Fp>\u003Cp> \u003C\u002Fp>\u003Cul>\u003Cli>胸部压力或疼痛\u003C\u002Fli>\u003Cli>强烈头晕\u003C\u002Fli>\u003Cli>晕厥或几近晕厥\u003C\u002Fli>\u003Cli>心跳跳动不规律\u003C\u002Fli>\u003Cli>异常强烈的呼吸急促\u003C\u002Fli>\u003Cli>尽管负荷小，依旧持续极高的脉搏\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>\u003Ch2>结论\u003C\u002Fh2>\u003Cp> \u003C\u002Fp>\u003Cp>耐力训练中的最佳脉搏是个体化的，取决于年龄、训练状态和个人目标。对于大多数业余运动者，轻松耐力训练的理想范围在最大心率的60%到75%之间。定期监测脉搏可以使训练更具针对性，避免过度训练，并长期增强个人的性能。同时应该记住，脉搏只是其中一部分 - 身体感觉、恢复和健康的生活方式在持续的训练成功中也同样重要。\u003C\u002Fp>\u003Ch3> \u003C\u002Fh3>\u003Ch3>来源\u003C\u002Fh3>\u003Ch3> \u003C\u002Fh3>\u003Cul>\u003Cli>美国运动医学学会（ACSM）：运动测试和处方指南。\u003C\u002Fli>\u003Cli>美国心脏协会（AHA）：关于体育活动和心率的建议。\u003C\u002Fli>\u003Cli>欧洲心脏病学会（ESC）：运动心脏病学与体育活动指南。\u003C\u002Fli>\u003Cli>Polar研究：耐力训练中的心率管理基础。\u003C\u002Fli>\u003Cli>Swain DP，Franklin BA。对比剧烈与中等强度有氧运动的心脏保护优势。《美国心脏杂志》。\u003C\u002Fli>\u003Cli>Tanaka H，Monahan KD，Seals DR。最大心率与年龄相关公式的重新审视。《美国心脏病学会杂志》 (2001)。\u003C\u002Fli>\u003C\u002Ful>\u003Cp> \u003C\u002Fp>","本博客通俗易懂地解释了在耐力训练中哪种脉搏是合理的，如何计算心率，存在哪些训练区，哪些因素会影响脉搏，以及为什么正确的强度对健康、脂肪燃烧和性能提升至关重要。",{"name":261,"id":262},"健康",7,{"de":264,"en":265,"fr":266,"es":267,"pt":268,"it":269,"ar":270,"hi":271,"ur":272,"ru":273,"tr":274,"ja":275,"zh":254},"der-optimale-puls-beim-ausdauersport-so-trainierst-du-effektiv-gesund-und-zielgerichtet-so-trainierst-du-effektiv-gesund-und-zielgerichtet","the-optimal-heart-rate-for-endurance-sports-train-effectively-healthily-and-purposefully","la-frequence-cardiaque-optimale-pour-les-sports-dendurance-entrainez-vous-efficacement-sainement-et-avec-un-objectif-clair","la-frecuencia-cardiaca-optima-para-los-deportes-de-resistencia-entrena-de-manera-efectiva-saludable-y-con-un-proposito-definido","a-frequencia-cardiaca-ideal-para-esportes-de-resistencia-treine-de-forma-eficaz-saudavel-e-com-um-objetivo-claro","la-frequenza-cardiaca-ottimale-per-gli-sport-di-resistenza-allena-efficacemente-in-modo-sano-e-mirato","almaadl-alamthl-lnbdat-alklb-fy-ryadat-althml-tdrb-bfaaaly-osh-ohdf-oadh","sahanashakata-khal-ka-le-aatharasha-thal-ka-thhaugdhakana-parabhava-savasatha-oura-lkashhata-taraka-sa-parashakashhanae-kara","astkamty-kylo-k-ly-mthaly-dl-ky-dkn-mothr-sht-mnd-aor-df-yaft-tryk-s-trbyt-kry","optimalnaia-castota-serdecnyx-sokrashhenii-dlia-vynoslivyx-vidov-sporta-treniruites-effektivno-zdorovo-i-celenapravlenno","dayaniklilik-sporlari-icin-optimal-kalp-atis-hizi-etkili-saglikli-ve-hedefe-yonelik-bir-sekilde-antrenman-yapin","持久力スポーツにおける最適な脈拍数-効果的で健康的かつ目的志向的にトレーニングする",{"timestamp":277,"day":278,"month":279,"year":280},"2026-06-21T08:23:55.000000Z","21","6","2026",{"mostPopular":282},[283,310,337,362,387,413,439,464,489,514,539,564,589,614,637],{"id":284,"slug":285,"title":286,"image":287,"picture":287,"thumbnail":288,"longDescription":75,"shortDescription":289,"views":290,"category":291,"slugs":292,"date":305},297,"每日蛋白质需求-你的健康需要多少足够","每日蛋白质需求：你的健康需要多少足够？","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fb7abe630b1140727de770d7d232ac761e6a9554b.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fb7abe630b1140727de770d7d232ac761e6a9554b.webp","\u003Cp>蛋白质对运动员至关重要，不仅有助于肌肉发展，还能维持表现和促进恢复。\u003C\u002Fp>",1468,{"name":261,"id":262},{"tr":293,"de":294,"en":295,"fr":296,"es":297,"pt":298,"it":299,"ar":300,"hi":301,"ur":302,"ru":303,"ja":304,"zh":285},"gunluk-protein-ihtiyaci-sagliginiz-icin-ne-kadar-yeterli","taglicher-proteinbedarf-wie-viel-ist-ausreichend-fur-ihre-gesundheit","daily-protein-requirement-how-much-is-enough-for-your-health","besoins-quotidiens-en-proteines-quelle-quantite-est-suffisante-pour-votre-sante","requerimiento-diario-de-proteinas-cuanto-es-suficiente-para-su-salud","necessidade-diaria-de-proteinas-quanto-e-suficiente-para-a-sua-saude","fabbisogno-giornaliero-di-proteine-quanto-e-sufficiente-per-la-tua-salute","mttlbat-albrotyn-alyomy-km-ykfy-lshtk","thanaka-paratana-aavashayakata-aapaka-savasathaya-ka-le-katana-parayapata-ha","rozan-proyn-ky-drort-ap-ky-sht-k-ly-ktna-kafy","ezednevnaia-potrebnost-v-belke-skolko-dostatocno-dlia-vasego-zdorovia","日々のタンパク質必要量-健康のためにどれだけが十分ですか",{"timestamp":306,"day":307,"month":308,"year":309},"2024-08-27T14:06:03.000000Z","27","8","2024",{"id":311,"slug":312,"title":313,"image":314,"picture":314,"thumbnail":315,"longDescription":75,"shortDescription":316,"views":317,"category":318,"slugs":319,"date":332},363,"吸烟如何影响运动-一项基于科学的分析","吸烟如何影响运动 - 一项基于科学的分析","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F500864718730e1a7388ea5fd5580f48f8047de2e.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F500864718730e1a7388ea5fd5580f48f8047de2e.webp","\u003Cp>本博客详细分析了吸烟如何限制运动表现——基于当前的科学研究。\u003C\u002Fp>",1127,{"name":261,"id":262},{"de":320,"en":321,"fr":322,"es":323,"pt":324,"it":325,"ar":326,"hi":327,"ur":328,"ru":329,"tr":330,"ja":331,"zh":312},"wie-rauchen-den-sport-beeinflusst-eine-wissenschaftlich-fundierte-analyse","how-smoking-affects-sports-a-scientifically-based-analysis","comment-le-tabagisme-influence-le-sport-une-analyse-scientifiquement-fondee","como-afecta-el-tabaquismo-al-deporte-un-analisis-basado-en-la-ciencia","como-o-fumo-afeta-o-esporte-uma-analise-baseada-em-ciencia","come-il-fumo-influisce-sullo-sport-unanalisi-scientificamente-fondata","kyf-yothr-altdkhyn-aal-alryad-thlyl-kaym-aal-aladl-alaalmy","thhamarapana-khal-ka-kasa-parabhavata-karata-ha-eka-vajanianaka-vashalshhanae","sgry-noshy-kylo-pr-kys-athr-andaz-oty-ayk-saynsy-tgzy","kak-kurenie-vliiaet-na-sport-naucno-obosnovannyi-analiz","sigaranin-sporu-nasil-etkiledigi-bilimsel-temellere-dayali-bir-analiz","喫煙がスポーツに与える影響-科学的な分析",{"timestamp":333,"day":334,"month":335,"year":336},"2025-04-11T07:54:46.000000Z","11","4","2025",{"id":338,"slug":339,"title":340,"image":341,"picture":341,"thumbnail":342,"longDescription":75,"shortDescription":343,"views":344,"category":345,"slugs":346,"date":359},364,"酒精与运动-酒精消费如何影响运动表现和恢复","酒精与运动：酒精消费如何影响运动表现和恢复","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F3e6cf9b1431d155b44642340421c5d0b8188b8b2.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F3e6cf9b1431d155b44642340421c5d0b8188b8b2.webp","\u003Cp>本博客从科学的角度探讨了酒精消费如何影响肌肉增长、耐力、恢复和表现。\u003C\u002Fp>",977,{"name":261,"id":262},{"de":347,"en":348,"fr":349,"es":350,"pt":351,"it":352,"ar":353,"hi":354,"ur":355,"ru":356,"tr":357,"ja":358,"zh":339},"alkohol-und-sport-wie-sich-alkoholkonsum-auf-die-sportliche-leistung-und-regeneration-auswirkt","alcohol-and-sports-how-alcohol-consumption-affects-athletic-performance-and-recovery","alcool-et-sport-comment-la-consommation-dalcool-affecte-la-performance-sportive-et-la-recuperation","alcohol-y-deporte-como-el-consumo-de-alcohol-afecta-al-rendimiento-deportivo-y-a-la-recuperacion","alcool-e-esportes-como-o-consumo-de-alcool-impacta-o-desempenho-atletico-e-a-recuperacao","alcol-e-sport-come-il-consumo-di-alcol-influisce-sulle-prestazioni-sportive-e-sul-recupero","alkhol-oalryad-kyf-yothr-asthlak-alkhol-aal-aladaaa-alryady-oaltaaafy","alkahal-oura-khal-kasa-aalkahal-ka-savana-khal-paratharashana-oura-panaraparapata-ka-parabhavata-karata-ha","alkhl-aor-kyl-alkhl-k-astaamal-ka-kyl-ky-karkrdgy-aor-bhaly-pr-athr","alkogol-i-sport-kak-potreblenie-alkogolia-vliiaet-na-sportivnye-rezultaty-i-vosstanovlenie","alkol-ve-spor-alkol-tuketiminin-spor-performansi-ve-iyilesme-uzerindeki-etkisi","アルコールとスポーツ-アルコール消費がスポーツパフォーマンスと回復に与える影響",{"timestamp":360,"day":361,"month":335,"year":336},"2025-04-14T12:17:27.000000Z","14",{"id":363,"slug":364,"title":365,"image":366,"picture":366,"thumbnail":367,"longDescription":75,"shortDescription":368,"views":369,"category":370,"slugs":371,"date":384},367,"荷尔蒙与健身-饮食如何影响你的睾酮水平","荷尔蒙与健身：饮食如何影响你的睾酮水平","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F1635ca219414060ea910d8e99d409422f02153da.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F1635ca219414060ea910d8e99d409422f02153da.webp","\u003Cp>该博客提供了有关睾酮在健身背景下作用的深入知识，详细说明了宏量营养素和微量营养素如何影响激素水平，提供了具体食品的综合表格，并基于科学发现提供了自然提高睾酮的实用饮食建议。\u003C\u002Fp>",888,{"name":261,"id":262},{"de":372,"en":373,"fr":374,"es":375,"pt":376,"it":377,"ar":378,"hi":379,"ur":380,"ru":381,"tr":382,"ja":383,"zh":364},"hormone-und-fitness-wie-ernahrung-dein-testosteron-level-beeinflusst","hormones-and-fitness-how-nutrition-affects-your-testosterone-levels","hormones-et-fitness-comment-lalimentation-influence-votre-niveau-de-testosterone","hormonas-y-fitness-como-la-alimentacion-afecta-tus-niveles-de-testosterona","hormonios-e-fitness-como-a-nutricao-afeta-seus-niveis-de-testosterona","ormoni-e-fitness-come-lalimentazione-influisce-sui-tuoi-livelli-di-testosterone","alhrmonat-oallyak-albdny-kyf-tothr-altghthy-aal-mstoyat-altstostyron-ldyk","haramana-oura-fatanasa-pashhanae-aapaka-tasatasatarana-satara-ka-kasa-parabhavata-karata-ha","armonz-aor-fns-ks-trh-ghtha-ap-ky-ysosyron-ky-sth-ko-mtathr-krty","gormony-i-fitnes-kak-pitanie-vliiaet-na-vasi-urovni-testosterona","hormonlar-ve-fitness-beslenmenin-testosteron-duzeylerinizi-nasil-etkiledigi","ホルモンとフィットネス-栄養があなたのテストステロンレベルに与える影響",{"timestamp":385,"day":386,"month":335,"year":336},"2025-04-29T15:16:38.000000Z","29",{"id":388,"slug":389,"title":390,"image":391,"picture":391,"thumbnail":392,"longDescription":75,"shortDescription":393,"views":394,"category":395,"slugs":396,"date":409},418,"电解质与健身-为什么它们如此重要","电解质与健身 — 为什么它们如此重要","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F36f8c8289e7f3c94ef4f4e5262c6657e6586f51f.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F36f8c8289e7f3c94ef4f4e5262c6657e6586f51f.webp","\u003Cp>本文详述了为何电解质对运动员至关重要。文章展示了钠、钾、镁等元素如何影响肌肉收缩、运动表现和恢复。此外，你还将了解到何时单靠水分补充即可，何时需要运动饮料，以及如何自制理想的补水饮料。文中一张清晰的表格总结了主要电解质、其功能及食物来源。科学研究证实电解质对耐力、体液平衡和防止痉挛的有效性。\u003C\u002Fp>",482,{"name":261,"id":262},{"de":397,"en":398,"fr":399,"es":400,"pt":401,"it":402,"ar":403,"hi":404,"ur":405,"ru":406,"tr":407,"ja":408,"zh":389},"elektrolyte-und-fitness-warum-sie-so-wichtig-sind","electrolytes-and-fitness-why-they-are-so-important","electrolytes-et-forme-physique-pourquoi-ils-sont-si-importants","electrolitos-y-condicion-fisica-por-que-son-tan-importantes","eletrolitos-e-fitness-por-que-eles-sao-tao-importantes","elettroliti-e-fitness-perche-sono-cosi-importanti","alalktrolytat-oallyak-albdny-lmatha-hy-mhm-llghay","ilkataralitasa-oura-fatanasa-kaya-va-itana-mahatavaparanae-ha","alykrolays-aor-fns-kyo-y-atn-am-y","elektrolity-i-fitnes-pocemu-oni-tak-vazny","elektrolitler-ve-fitness-neden-bu-kadar-onemlidir","電解質とフィットネス-それがなぜ重要なのか",{"timestamp":410,"day":411,"month":412,"year":336},"2025-10-23T06:53:24.000000Z","23","10",{"id":414,"slug":415,"title":416,"image":417,"picture":417,"thumbnail":418,"longDescription":75,"shortDescription":419,"views":420,"category":421,"slugs":422,"date":435},355,"螺旋藻-富含营养的微藻-具有巨大的健康潜力","螺旋藻：富含营养的微藻，具有巨大的健康潜力","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F3494a00e6c38b2b766179f7980bb7b35e33d2c04.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F3494a00e6c38b2b766179f7980bb7b35e33d2c04.webp","\u003Cp>本博客解释了螺旋藻的健康益处，这是一种富含营养的微藻。它突出了其营养成分、对免疫系统、心脏健康和血糖的影响，以及根据科学研究得出的潜在风险。\u003C\u002Fp>",439,{"name":261,"id":262},{"de":423,"en":424,"fr":425,"es":426,"pt":427,"it":428,"ar":429,"hi":430,"ur":431,"ru":432,"tr":433,"ja":434,"zh":415},"spirulina-die-nahrstoffreiche-mikroalge-mit-enormem-gesundheitlichen-potenzial","spirulina-the-nutrient-rich-microalga-with-immense-health-potential","spiruline-la-microalgue-riche-en-nutriments-avec-un-potentiel-de-sante-immense","espirulina-la-microalga-rica-en-nutrientes-con-un-inmenso-potencial-para-la-salud","espinafre-a-microalga-rica-em-nutrientes-com-imenso-potencial-de-saude","spirulina-la-microalga-ricca-di-nutrienti-con-un-enorme-potenziale-per-la-salute","sbyrolyna-althalb-aldkyk-alghny-balmghthyat-that-alamkanyat-alshy-alhayl","saparalna-pashhaka-tatava-sa-bharapara-sakashhama-shaval-ja-vashal-savasathaya-sabhavanae-rakhata-ha","aspayrolyna-ghthayyt-s-brpor-mayykro-algy-go-zbrdst-sht-k-amkanat-rkty","spirulina-nutrientnaia-mikrovodorosl-s-ogromnym-potencialom-dlia-zdorovia","spirulina-besin-acisindan-zengin-mikro-alg-buyuk-saglik-potansiyeline-sahip","スピルリナ-栄養豊富な微細藻類で-健康に対する巨大な潜在能力を持つ",{"timestamp":436,"day":437,"month":438,"year":336},"2025-03-17T13:01:00.000000Z","17","3",{"id":440,"slug":441,"title":442,"image":443,"picture":443,"thumbnail":444,"longDescription":75,"shortDescription":445,"views":446,"category":447,"slugs":448,"date":461},415,"乳糖不耐症与健身-如何正确应对","乳糖不耐症与健身：如何正确应对","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F9af490b75346d124dc01bbb1d7279a0f50304292.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F9af490b75346d124dc01bbb1d7279a0f50304292.webp","\u003Cp>这篇博客展示了乳糖不耐的运动员如何在需要蛋白质的情况下调整他们的饮食，哪些乳清产品适合，哪些植物性替代品存在，以及制作奶昔时需要注意什么。这使得在没有消化问题的情况下实现健身成为可能。\u003C\u002Fp>",406,{"name":261,"id":262},{"de":449,"en":450,"fr":451,"es":452,"pt":453,"it":454,"ar":455,"hi":456,"ur":457,"ru":458,"tr":459,"ja":460,"zh":441},"laktoseintoleranz-und-fitness-so-gehst-du-richtig-damit-um","lactose-intolerance-and-fitness-how-to-manage-it-properly","intolerance-au-lactose-et-fitness-comment-bien-la-gerer","intolerancia-a-la-lactosa-y-fitness-como-manejarla-adecuadamente","intolerancia-a-lactose-e-fitness-como-lidar-com-isso-corretamente","intolleranza-al-lattosio-e-fitness-come-gestirla-correttamente","aadm-thml-allaktoz-oallyak-albdny-kyfy-altaaaml-maaha-bshkl-shyh","lkataja-asahashhanaeta-oura-fatanasa-isa-saha-taraka-sa-kasa-parabthhata-kara","lykoz-aadm-brdasht-aor-fns-as-s-shyh-tryk-s-nmn-ka-tryk","neperenosimost-laktozy-i-fitnes-kak-pravilno-s-etim-spravitsia","laktoz-intoleransi-ve-fitness-nasil-dogru-yonden-yaklasilir","乳糖不耐症とフィットネス-適切に管理する方法",{"timestamp":462,"day":463,"month":412,"year":336},"2025-10-13T07:58:23.000000Z","13",{"id":465,"slug":466,"title":467,"image":468,"picture":468,"thumbnail":469,"longDescription":75,"shortDescription":470,"views":471,"category":472,"slugs":473,"date":486},395,"椰枣-运动员的天然能量来源","椰枣：运动员的天然能量来源","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fcbf60ad86a63591661b3143ec3d457a2f4f55f43.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fcbf60ad86a63591661b3143ec3d457a2f4f55f43.webp","\u003Cp>这篇博客提供了有关运动员使用枣的深入信息、营养信息表、运动前后使用的建议、枣的食谱、品种比较，并展示了为什么枣可能比许多能量棒是更好的选择。\u003C\u002Fp>",376,{"name":261,"id":262},{"de":474,"en":475,"fr":476,"es":477,"pt":478,"it":479,"ar":480,"hi":481,"ur":482,"ru":483,"tr":484,"ja":485,"zh":466},"datteln-der-naturliche-energielieferant-fur-sportler","dates-the-natural-energy-source-for-athletes","dattes-la-source-denergie-naturelle-pour-les-athletes","datiles-la-fuente-de-energia-natural-para-deportistas","tamaras-a-fonte-de-energia-natural-para-atletas","datteri-la-fonte-naturale-di-energia-per-gli-sportivi","altmor-msdr-altak-altbyaay-llryadyyn","khajara-khalugdhaya-ka-le-parakataka-uuraja-sarata","kgor-klayo-k-ly-kdrty-toanayy-ka-thryaa","finiki-estestvennyi-istocnik-energii-dlia-sportsmenov","hurmanin-sporcular-icin-dogal-enerji-kaynagi","デーツ-アスリートのための自然エネルギー源",{"timestamp":487,"day":488,"month":308,"year":336},"2025-08-06T07:21:59.000000Z","06",{"id":490,"slug":491,"title":492,"image":493,"picture":493,"thumbnail":494,"longDescription":75,"shortDescription":495,"views":496,"category":497,"slugs":498,"date":511},300,"辅酶-身体能量代谢的关键参与者","辅酶：身体能量代谢的关键参与者","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fdda31a4480bdf400c07dcb919c847fa78b9c2541.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fdda31a4480bdf400c07dcb919c847fa78b9c2541.webp","\u003Cp>辅酶是对生化过程至关重要的小型有机分子。它们与酶协同工作，加速反应。酶催化反应，而辅酶则充当它们正常工作所需的“燃料”。\u003C\u002Fp>",344,{"name":261,"id":262},{"de":499,"tr":500,"en":501,"fr":502,"es":503,"pt":504,"it":505,"ar":506,"hi":507,"ur":508,"ru":509,"ja":510,"zh":491},"coenzyme-schlusselspieler-im-energiestoffwechsel-des-korpers","koenzimler-vucudun-enerji-metabolizmasindaki-anahtar-aktorler","coenzymes-key-players-in-the-bodys-energy-metabolism","coenzymes-acteurs-cles-du-metabolisme-energetique-du-corps","coenzimas-jugadores-clave-en-el-metabolismo-energetico-del-cuerpo","coenzimas-jogadores-principais-no-metabolismo-energetico-do-corpo","coenzimi-attori-chiave-nel-metabolismo-energetico-del-corpo","alanzymat-almsaaad-allaaabon-alryysyon-fy-astklab-altak-fy-algsm","kaejaima-sharara-ka-uuraja-cayapacaya-ma-makhaya-bhamakae","koaynzaym-gsm-k-toanayy-k-myabolzm-my-am-krdar","koenzimy-kliucevye-ucastniki-energeticeskogo-obmena-v-organizme","補酵素-体内のエネルギー代謝の重要なプレーヤー",{"timestamp":512,"day":412,"month":513,"year":309},"2024-09-10T11:05:01.000000Z","9",{"id":515,"slug":516,"title":517,"image":518,"picture":518,"thumbnail":519,"longDescription":75,"shortDescription":520,"views":521,"category":522,"slugs":523,"date":536},332,"糖对肌肉增长的隐藏危害-全面分析","糖对肌肉增长的隐藏危害：全面分析","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fcdfd16ebe69ed82214963786a0f8f76cd9206091.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fcdfd16ebe69ed82214963786a0f8f76cd9206091.webp","\u003Cp>糖通过激素失衡、炎症、氧化压力和恢复障碍来损害肌肉发展。该博客解释了其背后的机制，并提供了减少糖分的实际建议以及促进肌肉生长和健身的更健康替代品。\u003C\u002Fp>",296,{"name":261,"id":262},{"de":524,"en":525,"fr":526,"es":527,"pt":528,"it":529,"ar":530,"hi":531,"ur":532,"ru":533,"tr":534,"ja":535,"zh":516},"die-verborgenen-gefahren-von-zucker-fur-den-muskelaufbau-eine-umfassende-analyse","the-hidden-dangers-of-sugar-for-muscle-building-a-comprehensive-analysis","les-dangers-caches-du-sucre-pour-la-construction-musculaire-une-analyse-complete","los-peligros-ocultos-del-azucar-para-el-desarrollo-muscular-un-analisis-exhaustivo","os-perigos-ocultos-do-acucar-para-o-ganho-muscular-uma-analise-abrangente","i-pericoli-nascosti-dello-zucchero-per-la-costruzione-muscolare-unanalisi-completa","almkhatr-alkhfy-llskr-aal-bnaaa-alaadlat-thlyl-shaml","masapashaya-ka-naramanae-ka-le-cana-ka-chhapa-hae-khatara-eka-vayapaka-vashalshhanae","po-ky-taamyr-k-ly-chyny-k-poshyd-khtrat-ayk-gamaa-tgzy","skrytye-opasnosti-saxara-dlia-narashhivaniia-mysecnoi-massy-vsestoronnii-analiz","kas-gelisimi-icin-sekerin-gizli-tehlikeleri-kapsamli-bir-analiz","筋肉増強に対する砂糖の隠れた危険-包括的な分析",{"timestamp":537,"day":386,"month":538,"year":309},"2024-12-29T09:17:51.000000Z","12",{"id":540,"slug":541,"title":542,"image":543,"picture":543,"thumbnail":544,"longDescription":75,"shortDescription":545,"views":546,"category":547,"slugs":548,"date":561},317,"冬季保持健康-维生素c对我们免疫系统的作用","冬季保持健康：维生素C对我们免疫系统的作用","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F2d9d5a0fcc657eb00b2d1986eac9ca5448b4e144.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F2d9d5a0fcc657eb00b2d1986eac9ca5448b4e144.webp","\u003Cp>维生素C通过支持白细胞和抗体来增强免疫系统，以抵御感染。在冬天，感冒更为普遍，这尤其重要。柑橘类水果、浆果、辣椒和绿色蔬菜是极好的来源。良好的饮食，加上必要时的补充剂，确保您在寒冷季节保持健康和活力。\u003C\u002Fp>",258,{"name":261,"id":262},{"de":549,"en":550,"fr":551,"es":552,"pt":553,"it":554,"ar":555,"hi":556,"ur":557,"ru":558,"ja":559,"tr":560,"zh":541},"fit-durch-den-winter-die-rolle-von-vitamin-c-fur-unser-immunsystem","fit-through-winter-the-role-of-vitamin-c-for-our-immune-system","en-forme-cet-hiver-le-role-de-la-vitamine-c-pour-notre-systeme-immunitaire","en-forma-durante-el-invierno-el-papel-de-la-vitamina-c-en-nuestro-sistema-inmunologic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– 以及如何减轻其影响的方法","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F66e71d86b6124ab6b398ca45f960d682773d6178.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F66e71d86b6124ab6b398ca45f960d682773d6178.webp","\u003Cp>此博客提供了针对运动员的宝贵营养建议，关于抗营养素的清晰表格，科学支持的解释，中和的实用厨房技巧，巧妙食物搭配的实例，并展示了如何在抗营养素的影响下实现最大营养吸收、更好的恢复和训练时更多的能量。\u003C\u002Fp>",245,{"name":261,"id":262},{"de":574,"en":575,"fr":576,"es":577,"pt":578,"it":579,"ar":580,"hi":581,"ur":582,"ru":583,"tr":584,"ja":585,"zh":566},"antinutrienten-die-verborgenen-stoffe-die-deine-nahrstoffaufnahme-blockieren-konnen-und-wie-du-sie-entscharfst","antinutrients-the-hidden-compounds-that-can-block-your-nutrient-absorption-and-how-to-mitigate-them","antinutriments-les-composes-caches-qui-peuvent-bloquer-labsorption-de-vos-nutriments-et-comment-les-attenuer","antinutrientes-los-compuestos-ocultos-que-pueden-bloquear-la-absorcion-de-nutrientes-y-como-mitigarlos","antinutrientes-os-compostos-ocultos-que-podem-bloquear-a-absorcao-de-nutrientes-e-como-mitiga-los","antinutrienti-i-composti-nascosti-che-possono-bloccare-lassorbimento-dei-nutrienti-e-come-mitigarli","almrkbat-almdad-lltghthy-almoad-alkhfy-alty-ymkn-an-taayk-amtsas-alaanasr-alghthayy-okyfy-althayl-aalyha","varathha-pashhaka-tatava-chhapa-hae-yagaka-ja-aapaka-pashhaka-tatava-ka-avashashhanae-ka-raka-sakata-ha-oura-unaha-kasa-parakara-nashhaparabhava-bnae","ayny-nyoryns-poshyd-mrkbat-go-ap-ky-ghthayyt-k-gthb-ko-blak-kr-skt-y-aor-any-kys-km-kya-gay","antinutrienty-skrytye-veshhestva-kotorye-mogut-blokirovat-usvoenie-pitatelnyx-veshhestv-i-kak-ix-neitralizovat","antibesinler-besin-emilimini-engelleyebilen-gizli-bilesikler-ve-bunlari-nasil-etkisiz-hale-getireceginiz","アンチニュートリエント-栄養素の吸収を妨げる隠れた化合物-そしてそれらを軽減する方法",{"timestamp":587,"day":588,"month":334,"year":336},"2025-11-19T12:48:12.000000Z","19",{"id":590,"slug":591,"title":592,"image":593,"picture":593,"thumbnail":594,"longDescription":75,"shortDescription":595,"views":596,"category":597,"slugs":598,"date":611},427,"为什么大自然和阳光能提升你的睾酮和幸福感-光与绿地的被低估力量","为什么大自然和阳光能提升你的睾酮和幸福感——光与绿地的被低估力量","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fabdefadd4dcb9a8bb83408e971c6cc9cf1dafa87.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fabdefadd4dcb9a8bb83408e971c6cc9cf1dafa87.webp","\u003Cp>本博客提供关于太阳和自然对睾酮影响的科学信息、激素效应的比较表、提高能量的实用户外小贴士、关于维生素D、皮质醇和幸福感的引人入胜的研究，以及解释现代男性为何受“光线不足”影响以及每日阳光自然活动如何增强身体、睡眠和心态的生动说明。\u003C\u002Fp>",233,{"name":261,"id":262},{"de":599,"en":600,"fr":601,"es":602,"pt":603,"it":604,"ar":605,"hi":606,"ur":607,"ru":608,"tr":609,"ja":610,"zh":591},"warum-natur-und-sonne-dein-testosteron-und-wohlbefinden-pushen-die-unterschatzte-power-von-licht-grunraum","why-nature-and-sun-boost-your-testosterone-and-well-being-the-underrated-power-of-light-green-space","pourquoi-la-nature-et-le-soleil-stimulent-votre-testosterone-et-votre-bien-etre-le-pouvoir-sous-estime-de-la-lumiere-et-des-espaces-verts","por-que-la-naturaleza-y-el-sol-impulsan-tu-testosterona-y-bienestar-el-poder-subestimado-de-la-luz-y-los-espacios-verdes","por-que-a-natureza-e-o-sol-aumentam-sua-testosterona-e-bem-estar-o-poder-subestimado-da-luz-e-dos-espacos-verdes","perche-la-natura-e-il-sole-aumentano-il-tuo-testosterone-e-benessere-il-potere-sottovalutato-della-luce-e-degli-spazi-verdi","lmatha-taazz-altbyaa-oalshms-hrmon-altstostyron-oalrfahy-ldyk-alko-almkll-mn-shanha-lldoaa-oalmsahat-alkhdraaa","parakata-oura-saraya-aapaka-tasatasatarana-oura-kalyanae-ka-kaya-bugdhhata-ha-parakasha-oura-harata-kashhatara-ka-kama-aaka-gaii-shakata","kyo-kdrt-aor-sorg-ap-k-ysosyron-aor-khoshhaly-ko-bat-y-roshny-aor-sbz-aalak-ky-km-kdr-ky-gyy-takt","pocemu-priroda-i-solnce-povysaiut-vas-testosteron-i-blagopolucie-nedoocenennaia-sila-sveta-i-zelenyx-zon","doga-ve-gunes-neden-testosteronunuzu-ve-refahinizi-artiriyor-isik-ve-yesil-alanin-kucumsenen-gucu","自然と太陽がテストステロンと健康を促進する理由-光と緑地の過小評価された力",{"timestamp":612,"day":613,"month":334,"year":336},"2025-11-24T10:12:50.000000Z","24",{"id":615,"slug":616,"title":617,"image":618,"picture":618,"thumbnail":619,"longDescription":75,"shortDescription":620,"views":621,"category":622,"slugs":623,"date":635},305,"atp-腺苷三磷酸","ATP（腺苷三磷酸）","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002F9d9ffe4be45cc35bc94bbff97978a79638d091fd.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002F9d9ffe4be45cc35bc94bbff97978a79638d091fd.webp","\u003Cp>腺苷三磷酸（ATP）是生物化学中的中心分子，作为细胞的“能量货币”发挥作用。它由腺苷、核糖和三个磷酸基团组成，并且对各种细胞功能至关重要，包括为生化反应提供能量、肌肉收缩和主动运输。\u003C\u002Fp>",220,{"name":261,"id":262},{"de":624,"tr":625,"en":626,"fr":626,"es":627,"pt":628,"it":629,"ar":630,"hi":631,"ur":632,"ru":633,"ja":634,"zh":616},"atp-adenosintriphosphat","atp-adenozin-trifosfat","atp-adenosine-triphosphate","atp-adenosin-trifosfato","atp-trifosfato-de-adenosina","atp-adenosina-trifosfato","atp-adynosyn-thlathy-alfosfat","atp-edanasana-tarayafasafata","atp-ayynosyn-rayyfasfy","atf-adenozintrifosfat","atp-アデノシン三リン酸",{"timestamp":636,"day":411,"month":513,"year":309},"2024-09-23T12:05:55.000000Z",{"id":638,"slug":639,"title":640,"image":641,"picture":641,"thumbnail":642,"longDescription":75,"shortDescription":643,"views":644,"category":645,"slugs":646,"date":659},425,"冷水疗法与肌肉恢复-神话还是奇迹武器","冷水疗法与肌肉恢复：神话还是奇迹武器？","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Fadb5ef8ce815769e63907f16ead4933603e7a3e9.webp","https:\u002F\u002Fapi.idmanify.com\u002Fuploads\u002Fblogs\u002Ftn\u002F1\u002Fadb5ef8ce815769e63907f16ead4933603e7a3e9.webp","\u003Cp>本博客包含关于冷冻疗法的科学事实，展示了寒冷如何影响肌肉再生、肥大、炎症和表现，提供实用指南，冷与热的对比表，解释风险与利益，并展示何时冷冻疗法是可取的—何时则不然。\u003C\u002Fp>",215,{"name":261,"id":262},{"de":647,"en":648,"fr":649,"es":650,"pt":651,"it":652,"ar":653,"hi":654,"ur":655,"ru":656,"tr":657,"ja":658,"zh":639},"kaltwassertherapie-und-muskelregeneration-mythos-oder-wunderwaffe","cold-water-therapy-and-muscle-recovery-myth-or-miracle-weapon","therapie-par-leau-froide-et-regeneration-musculaire-mythe-ou-arme-miracle","terapia-de-agua-fria-y-regeneracion-muscular-mito-o-arma-milagrosa","terapia-de-agua-fria-e-recuperacao-muscular-mito-ou-arma-milagrosa","terapia-con-acqua-fredda-e-rigenerazione-muscolare-mito-o-arma-miracolosa","alaalag-balmaaa-albard-otgdyd-alaadlat-astor-am-slah-maagz","thada-pana-ka-tharapa-oura-masapashaya-ka-panaraparapata-mathaka-ya-camatakaraka-upaya","n-pany-ky-trapy-aor-po-ky-bhaly-afsan-ya-maagzaty-tyar","terapiia-xolodnoi-vodoi-i-vosstanovlenie-mysc-mif-ili-cudo-sredstvo","soguk-su-terapisi-ve-kas-yenilenmesi-mit-mi-mucize-silah-mi","冷水療法と筋肉回復-神話か奇跡の兵器か",{"timestamp":660,"day":437,"month":334,"year":336},"2025-11-17T10:18:06.000000Z"]