tag:blogger.com,1999:blog-86011054764658631932024-03-29T02:29:36.636-07:00蕭捷健 醫師 / 美國運動醫學會講師 關於減重減脂與運動健身的最新文獻解讀蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comBlogger168125tag:blogger.com,1999:blog-8601105476465863193.post-15679917642678013742024-03-29T01:20:00.000-07:002024-03-29T01:20:48.383-07:00肌少症也會導致到血糖問題<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgltMDt1SSkZHw4wVQkXi1_MJKNwfUeZzyQRnI_jeAgDxFdYspmEyiK427G-iiomoHjRVltEB_cKO3zW58785gGQenO9zffc5V5HLCySpYtPUyIEPWcJHtfPrgyvVLequxIP2ktmijciAes1pl1CY-HkqcO0HdlA4Nhuo69K3V6s_yeJaCj7-qilseEMiU/s1152/%E8%82%8C%E5%B0%914.001.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="648" data-original-width="1152" 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1em;"><img border="0" data-original-height="690" data-original-width="768" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvCSG_Godwgvsy6Ai6BnzYNCAzCEWwDerzeld6mGs1Ile019SJGrrDTGtQhPzQa5Uje5rmSaufLMdS4ZdHqtwfPpCUjCvLER2Ijzp9F9Hzin5G1DEJieIMm1PvM96xWLQZMMFnCl-XGjxeBIfP43ckTeS1rn0CQzkaMXK0of4xIvx4fo0i1ayN9EDbln8/s16000/%E6%88%AA%E5%9C%96%202023-12-07%20%E6%99%9A%E4%B8%8A11.10.05.png" /></a></div><p><br /></p><p>不要被營養標示的碳水化合物嚇到!這種碳水化合物越多,對減重越有幫助。</p><span><a name='more'></a></span><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNfwOjmwYCgnAfoUZIpHmncmSdSM6CaR2hYmSTbZtMndnJ2-_BYNq0uer_1S9C4F1OqN-pV_WV5OpFk1mHxhb8sE8ioJhKlQ8HB1PdPCYuJPiBLmGyl6_tvu_S1fMW8NF9udizubwwqMQm1MQ_CkVdGJOPvYpnJMoje6XWUEyyHGjux8yudLaNQkSSXfs/s896/3b650874-063d-405b-9988-ede647f13f94.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="896" data-original-width="700" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNfwOjmwYCgnAfoUZIpHmncmSdSM6CaR2hYmSTbZtMndnJ2-_BYNq0uer_1S9C4F1OqN-pV_WV5OpFk1mHxhb8sE8ioJhKlQ8HB1PdPCYuJPiBLmGyl6_tvu_S1fMW8NF9udizubwwqMQm1MQ_CkVdGJOPvYpnJMoje6XWUEyyHGjux8yudLaNQkSSXfs/s16000/3b650874-063d-405b-9988-ede647f13f94.jpg" /></a></div><div><br /></div><div>這瓶豆漿的一份量含有15.8克的碳水化合物,乍看之下,為了攝取15克 蛋白質,有攝取了15克的碳水化合物。但實際上,其中9克是膳食纖維,真正會轉換成熱量的只有6.8克。</div><div><br /></div><div>膳食纖維其實也是碳水化合物的一種,而且它是越多越好的那種!</div><div><br /></div><div>#為什麼纖維會被分類在碳水化合物呢?</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhifypZDhtIwNvVZSW3-O9jYbajjNQhJ30GzrRZKIAwB42U3GOJlFHdDIeKuw7hDFF2rjZbePb6HLHDXRv7if9uwVnBTTjHqO8OdMraPjs_jUYe6c0XTaC22tWZ11a8ODd1khSgVMyEJdAvuK4mO2tG1oDpNjZYuM3qohHAmu6aLhvygtsk6y2qftzh1Tw/s786/%E6%88%AA%E5%9C%96%202023-12-07%20%E6%99%9A%E4%B8%8A11.17.00.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="782" data-original-width="786" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhifypZDhtIwNvVZSW3-O9jYbajjNQhJ30GzrRZKIAwB42U3GOJlFHdDIeKuw7hDFF2rjZbePb6HLHDXRv7if9uwVnBTTjHqO8OdMraPjs_jUYe6c0XTaC22tWZ11a8ODd1khSgVMyEJdAvuK4mO2tG1oDpNjZYuM3qohHAmu6aLhvygtsk6y2qftzh1Tw/s16000/%E6%88%AA%E5%9C%96%202023-12-07%20%E6%99%9A%E4%B8%8A11.17.00.png" /></a></div><div><br /></div><div>其實,纖維主要是由植物細胞壁的碳水化合物組成的,包括纖維素、果膠和其他多醣類。這些都是一種長鏈或網狀結構的糖分子。</div><div><br /></div><div>纖維進入人體後,並不會像其他碳水化合物那樣轉化成葡萄糖提供能量,因為人體的消化系統無法完全分解它們。 畢竟,我們又不是牛羊。確實對於牛羊來說,吃纖維就像是我們吃飯一樣,都是碳水化合物啦!</div><div><br /></div><div>#纖維能穩定血糖、增加免疫力</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCCYKZK_Yi0CxTsyQmzsci90L2VwcITcBly26bySW-7KFWRAKUb235gKPdlPOwXVtPtuac0juvCvQspl1YSfFH16EQNMhhGJuaUNmp9DZIBs-m8LQlPaNwnzJ1uqAGHAQT3M7R-yrkfOPdMZJzyQ4YBE9DUwIAWY3BCQBMCEtx-bj2EOKtWsvCvk3bgMs/s788/%E6%88%AA%E5%9C%96%202023-12-07%20%E6%99%9A%E4%B8%8A11.19.51.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="784" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCCYKZK_Yi0CxTsyQmzsci90L2VwcITcBly26bySW-7KFWRAKUb235gKPdlPOwXVtPtuac0juvCvQspl1YSfFH16EQNMhhGJuaUNmp9DZIBs-m8LQlPaNwnzJ1uqAGHAQT3M7R-yrkfOPdMZJzyQ4YBE9DUwIAWY3BCQBMCEtx-bj2EOKtWsvCvk3bgMs/s16000/%E6%88%AA%E5%9C%96%202023-12-07%20%E6%99%9A%E4%B8%8A11.19.51.png" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div>有一部分纖維到了大腸會被微生物分解,產生短鏈脂肪酸,比如丁酸、丙酸和乙酸。這些短鏈脂肪酸不僅能提供能量,還有抗炎、調節血糖、降低癌症風險、促進飽腹感和改善脂質代謝等多重好處。</div><div><br /></div><div>發表在obesity肥胖期刊的這篇美國的研究顯示,用 斷層掃描去檢查腹部脂肪,餐前攝取10克的可溶性纖維質的受試者,內臟脂肪比沒有攝取的人少7.4%,皮下脂肪減少3.6%。而紐西蘭的研究則發現,在麵包裡加入10克的可溶性纖維質,就能讓受試者的飯後血糖降低35%,這可是非常驚人的數據呢!</div><div><br /></div><div>#男生和女生一天要吃多少纖維呢?</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQwsc_qp7MfBH42dawvgnEtyA9gJOhbp4NNdD29rG91lC0HvAFOZz8M9isg3369NPDbd0bd7854FUhiCMRfWz8lQUOuiWXzPWApBxr75rPIFkWuvzGOlEZ7PIX_ST-ZegJVLF6kc_mTfI6sZTfS6hqeA6pDikJ9fWdEZk17q3_eM2rAF6uZV7D0XHfdHQ/s786/%E6%88%AA%E5%9C%96%202023-12-07%20%E6%99%9A%E4%B8%8A11.20.02.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="760" data-original-width="786" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQwsc_qp7MfBH42dawvgnEtyA9gJOhbp4NNdD29rG91lC0HvAFOZz8M9isg3369NPDbd0bd7854FUhiCMRfWz8lQUOuiWXzPWApBxr75rPIFkWuvzGOlEZ7PIX_ST-ZegJVLF6kc_mTfI6sZTfS6hqeA6pDikJ9fWdEZk17q3_eM2rAF6uZV7D0XHfdHQ/s16000/%E6%88%AA%E5%9C%96%202023-12-07%20%E6%99%9A%E4%B8%8A11.20.02.png" /></a></div><div><br /></div><div>一般來說,成年男性需要38克,女性需要25克。蔬菜的纖維含量也會因種類和份量而異,像是一個拳頭大小的蔬菜大概有2到4克纖維。 所以,大部分的人 纖維都是不太夠的~</div><div><br /></div><div>減重的時候,吃到足夠的蛋白質和纖維,能夠讓我們瘦得更順利。 千萬不要小看纖維,它的重要性不會比蛋白質還要低喔!</div><div><br /></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-72640926438093911482023-10-27T03:14:00.000-07:002023-10-27T03:14:17.168-07:00減重一定要吃到基礎代謝率?研究:沒這回事<p> <span style="background-color: white; color: #050505; font-family: inherit; font-size: 18.75px; white-space-collapse: preserve;">「醫生,我沒吃到基礎代謝率,我是不是要多吃一點才瘦得下來?」在門診,不時會聽到這種很矛盾的問題。</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN1CNbM3Q6EyKBa-euEseZo3KOKw7zmOK83m_KdE9Ue9sKj1UXdFHmLuwwm_fXLh6ECDtS53CU3jYUe5ZlAQodbSm8pJgMIVbxnXNqc9e1ycD1Qx2K9Z3ZKnmBa4BcSkyjz3coCTnPFRY7pg2UYE7ZPYc1JG2hgKKf_m7RGeJ1flXdwk2kUChwP_28NWQ/s1368/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.46.19.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1122" data-original-width="1368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN1CNbM3Q6EyKBa-euEseZo3KOKw7zmOK83m_KdE9Ue9sKj1UXdFHmLuwwm_fXLh6ECDtS53CU3jYUe5ZlAQodbSm8pJgMIVbxnXNqc9e1ycD1Qx2K9Z3ZKnmBa4BcSkyjz3coCTnPFRY7pg2UYE7ZPYc1JG2hgKKf_m7RGeJ1flXdwk2kUChwP_28NWQ/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.46.19.png" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 18.75px; white-space-collapse: preserve;"><br /></span><p></p><div class="xdj266r x11i5rnm xat24cr x1mh8g0r x1vvkbs x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><span class="x3nfvp2 x1j61x8r x1fcty0u xdj266r xhhsvwb xat24cr xgzva0m xxymvpz xlup9mm x1kky2od" style="animation-name: none !important; display: inline-flex; font-family: inherit; height: 16px; margin: 0px 1px; transition-property: none !important; vertical-align: middle; width: 16px;"><img alt="😂" class="xz74otr" height="16" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t6f/2/16/1f602.png" style="animation-name: none !important; border: 0px; object-fit: fill; transition-property: none !important;" width="16" /></span>先說結論,長期進行極低熱量飲食,基礎代謝率會下降大約200大卡,其實沒有你想像中那麼多!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">要怎麼樣減重不但有效,還能不會讓代謝降低太多呢?先來看看發表在家庭醫學期刊的這篇回顧文獻。</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIV4Wg4PZLwoKNE3Rx5pOzqFHSNfsd9XytqkCm0wELTbZL8Z23Tq8_ay_5mhurC9RZQyFvhGclRs50gsGNtYMNMQqE3pGaPE6kHXRS46LA_Pc65-q-Qj1a_AdI9LrlfgQ9pJTWHsDv5-AvwtnJOIikMF_tMJ-q8PV2dEP2c_1QPPWWCNzluI7cVs5wBto/s1344/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.46.31.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1110" data-original-width="1344" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIV4Wg4PZLwoKNE3Rx5pOzqFHSNfsd9XytqkCm0wELTbZL8Z23Tq8_ay_5mhurC9RZQyFvhGclRs50gsGNtYMNMQqE3pGaPE6kHXRS46LA_Pc65-q-Qj1a_AdI9LrlfgQ9pJTWHsDv5-AvwtnJOIikMF_tMJ-q8PV2dEP2c_1QPPWWCNzluI7cVs5wBto/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.46.31.png" /></a></div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">在這個研究中,我們讓受試者每天只吃600-800卡熱量的食物來減重,進行所謂的VLKD <span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%A5%B5%E4%BD%8E%E7%86%B1%E9%87%8F%E9%A3%B2%E9%A3%9F?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#極低熱量飲食</a></span>(Very low Ketogenic Diet)。這個飲食法,雖然名字裡面有一個「酮」,但是它和傳統的生酮飲食完全不一樣。VLDK給的飲食規劃是這樣的:</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOhUJup__fx1wAX0Dehfn5lSlHRlhIt3ah_C5h5CJr5dxpmIUtUUzll6WBYQBIy0S8fu2XXY1XUMoibJu1WB0mmTcnjOERSzufocNXF6LYN7MuxQx10SNmKPb-iGDle4C9KQZYqbY7AiwByoWY0R5lT9mGfaD_Cz_guAOUYrJo01NOVGb8fo-5dbIwEWQ/s1338/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%886.04.52.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1132" data-original-width="1338" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOhUJup__fx1wAX0Dehfn5lSlHRlhIt3ah_C5h5CJr5dxpmIUtUUzll6WBYQBIy0S8fu2XXY1XUMoibJu1WB0mmTcnjOERSzufocNXF6LYN7MuxQx10SNmKPb-iGDle4C9KQZYqbY7AiwByoWY0R5lT9mGfaD_Cz_guAOUYrJo01NOVGb8fo-5dbIwEWQ/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%886.04.52.png" /></a></div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">- <span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a style="animation-name: none !important; color: #385898; cursor: pointer; font-family: inherit; transition-property: none !important;" tabindex="-1"></a></span>高蛋白:每公斤體重0.8-1.2/g</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">- 低碳水:每天攝取碳水 < 50g</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">- 低脂肪:每天攝取10cc橄欖油</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">經歷過痛苦的兩個月後,受試者們快速減去20公斤體重,用這麼劇烈的減重方法,新陳代謝一定會瘋狂下降吧?我們來看看數據:</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Zp_zfwOy1jjfVrZsQ-XhDU3n8BEBj1p1vdpYC_F0i7fdHm2wfzS3QVuxKh-VO1PHlRG-I4eBJFZreDC6DnnrhY8Lbb3cYHQA1xHJf_8RcI676GzL6veyrlQzAkKqt56HKCu2-FI2NNi7zOe2aXyb2QxuBrBdvUnXOoaZadu036jEpW3barvGLzXSlpw/s1072/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%886.05.42.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="564" data-original-width="1072" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Zp_zfwOy1jjfVrZsQ-XhDU3n8BEBj1p1vdpYC_F0i7fdHm2wfzS3QVuxKh-VO1PHlRG-I4eBJFZreDC6DnnrhY8Lbb3cYHQA1xHJf_8RcI676GzL6veyrlQzAkKqt56HKCu2-FI2NNi7zOe2aXyb2QxuBrBdvUnXOoaZadu036jEpW3barvGLzXSlpw/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%886.05.42.png" /></a></div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">代謝率果然有下降,但不多。圖中藍色這條線帶表實際測量到的基礎代謝率,從1978卡降為 1776大卡。 而且由於蛋白質吃的夠,肌肉減少的程度不到1公斤。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%96%B0%E9%99%B3%E4%BB%A3%E8%AC%9D%E7%8E%87%E4%B8%8D%E6%98%AF%E4%B8%80%E5%88%80%E5%88%87?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#新陳代謝率不是一刀切</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">新陳代謝率是浮動的數值,吃少就下降一點,吃多就上升一點,並不是吃得比基礎代謝率的熱量少一點,代謝就崩盤式地下降。吃超過TDEE,飢荒解除, 代謝就會回到正常的水平。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">當然啦,碳水循環的低碳日,甚至是蛋白質輕斷食,攝取的卡路里都比VLKD高,光是一天只能喝10cc油脂這件事我就不同意。<span class="x3nfvp2 x1j61x8r x1fcty0u xdj266r xhhsvwb xat24cr xgzva0m xxymvpz xlup9mm x1kky2od" style="animation-name: none !important; display: inline-flex; font-family: inherit; height: 16px; margin: 0px 1px; transition-property: none !important; vertical-align: middle; width: 16px;"><img alt="😂" class="xz74otr" height="16" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t6f/2/16/1f602.png" style="animation-name: none !important; border: 0px; object-fit: fill; transition-property: none !important;" width="16" /></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%BD%B1%E9%9F%BF%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%9A%84%E5%9B%A0%E7%B4%A0?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#影響基礎代謝的因素</a></span></div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3SUU4o8mQlrfYjdW_yeqkhAgrJAq1VkU-ayWAamjo9i7SgipjyJBQn2CrH2SchCyifcDLpzUUBhFoypR1kkco80PTKaBcfXHGR9P6dq5JKjteRG6FUuc88uYjaunXTj5-y1a1-XOi5p7XW7DFY4UyBi_O-hu6hZ1g0qHxg_x6Pvw9Xp5OUfUfL4mAKjI/s1318/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.47.12.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1164" data-original-width="1318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3SUU4o8mQlrfYjdW_yeqkhAgrJAq1VkU-ayWAamjo9i7SgipjyJBQn2CrH2SchCyifcDLpzUUBhFoypR1kkco80PTKaBcfXHGR9P6dq5JKjteRG6FUuc88uYjaunXTj5-y1a1-XOi5p7XW7DFY4UyBi_O-hu6hZ1g0qHxg_x6Pvw9Xp5OUfUfL4mAKjI/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.47.12.png" /></a></div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">有很多因素都會影響人的新陳代謝,包括:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">- 身體組成</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">- 體重,人體中的肌肉量,和脂肪組織的數量</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">- 年齡</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">即使脂肪和肌肉組織的量相同,在60歲時,燃燒消耗的卡路里會比20歲時少,真是哀傷。其實打從18歲開始,我們的基礎代謝率就開始下降,為什麼會這樣,目前我們還沒有找到原因,但有可能和細胞裡的端粒有關。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">- 遺傳(目前找不出確切原因)</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">- 性別</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">同樣身體組成和年齡的女性,基礎代謝率通常少於男性。除此之外,月經週期也會產生一些影響:月經週期的後半段因為黃體素的分泌,代謝率較高,甚至可以比平常的基礎代謝率高過10%以上。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">- 荷爾蒙</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">甲狀腺低下,皮質醇上升等情況都會造成新陳代謝速度下降。月經前後的黃體素濃度變化,也是一樣的道理。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">我們既然要減重,勢必得攝取比需求少一點的熱量,<span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%A6%81%E6%80%8E%E9%BA%BC%E6%A8%A3%E5%90%83%E6%89%8D%E8%83%BD%E8%AE%93%E4%BB%A3%E8%AC%9D%E4%B8%8D%E8%A6%81%E4%B8%8B%E9%99%8D%E5%A4%AA%E5%A4%9A%E5%91%A2?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#要怎麼樣吃才能讓代謝不要下降太多呢</a></span>?</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8gZk1Ia8Mg-WOCibECsHoPGOhNcHkxA0ScHzEe1s_9GafAGAOVthVdiQ14frIimgzUDZ9jhAuCoAHQsOinGUO1MOA6eVO1ctxrPaMMu3bJuguQFTWyXZ73muYQiMm1TD7T_JvawNfXvCS_PbddMgdUzHfEKlbaghetdzB8kZDORA1gAbgS9D80mWpnGk/s1354/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%886.07.07.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1150" data-original-width="1354" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8gZk1Ia8Mg-WOCibECsHoPGOhNcHkxA0ScHzEe1s_9GafAGAOVthVdiQ14frIimgzUDZ9jhAuCoAHQsOinGUO1MOA6eVO1ctxrPaMMu3bJuguQFTWyXZ73muYQiMm1TD7T_JvawNfXvCS_PbddMgdUzHfEKlbaghetdzB8kZDORA1gAbgS9D80mWpnGk/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%886.07.07.png" /></a></div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%90%83%E5%A4%A0%E8%9B%8B%E7%99%BD%E8%B3%AA?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#吃夠蛋白質</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">要促進代謝,一個是運動,一個是吃正確的食物:尤其是蛋白質。蛋白質比較難被人體分解和消化,比其他營養素,需要多達35%卡路里去消化,產熱效應非常高。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%80%B2%E8%A1%8C%E7%A2%B3%E6%B0%B4%E5%BE%AA%E7%92%B0?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#進行碳水循環</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">碳水循環中的高碳日吃下不少澱粉,可以讓身體解除低碳日造成的饑荒警報,回復代謝率,加上適度運動,讓身體達到高碳日增肌,低碳日減脂的效果。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">如果你每天都吃到基礎代謝率,這樣大約是每天300卡熱量赤字,瘦一公斤要7700大卡,得花將近一個月。而且,如果每天都吃得很像,身體會進入代謝適應,很快就會卡重停滯,需要更多意志力。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">祝大家都能更了解代謝這件事~</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#基礎代謝</a></span>#增肌減脂 <span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%A2%B3%E6%B0%B4%E5%BE%AA%E7%92%B0?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#碳水循環</a></span> <span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%93%87%E6%9C%A8%E8%89%AF%E9%A3%9F?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#擇木良食</a></span> </div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none !important; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%89%E6%A8%B9%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#三樹金鶯診所</a></span> <span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%A8%B9%E6%9E%97%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#樹林金鶯診所</a></span> <span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%9C%9F%E5%9F%8E%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#土城金鶯診所</a></span> <span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%A1%83%E5%9C%92%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZXZ2h-1AbV7D0creaoHOpBUhPVZ4KULUhi7heMAB08Pa5z0E7w6Rr7G5wRcOr8L3Aa80CZX6gd82YzDqEPidCawQWN_B5uP36r6PjZtpofeyPfveQwpq1L39jB8G7sVja-JbkqLa5iDvB0ncN8FwGYn-DOuErbxCQrXhT6QbWpEje3xb8NM1bMtnE01QFZz-jk&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none !important; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none !important;" tabindex="0">#桃園金鶯診所</a></span></div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-17480660234358413422023-10-27T02:34:00.001-07:002023-10-27T02:35:51.458-07:00慢慢瘦,才會快!為什麼一定要邊減重邊休息?<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXtuBDB8lP0IkiaE2BxwhfxA1f3vwA9VEFrmGNf9kFi9nhFN2iIgNXO6HWtYO3fv74qFDJ0np9KUyLzX3c3Wo7bfVDe4HzVQiZAwmXlT_NFnBpTtkOEH4CYQ1kLTdWq_EfL9cOds0j6JnO8RxZx8Nr3qzr1ohaTI-oMFqBKxYCfJtOCaEVy9ZjohiclH8/s1228/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.22.05.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="888" data-original-width="1228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXtuBDB8lP0IkiaE2BxwhfxA1f3vwA9VEFrmGNf9kFi9nhFN2iIgNXO6HWtYO3fv74qFDJ0np9KUyLzX3c3Wo7bfVDe4HzVQiZAwmXlT_NFnBpTtkOEH4CYQ1kLTdWq_EfL9cOds0j6JnO8RxZx8Nr3qzr1ohaTI-oMFqBKxYCfJtOCaEVy9ZjohiclH8/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.22.05.png" /></a></div><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 18.75px; white-space-collapse: preserve;">慢慢瘦,才會快!研究發現: 減重兩週休息兩週,比起一直減重不休息,還要多減去1.5倍的體重,而且復胖率比持續減重不休息還要低!今天來分享 </span><span style="animation-name: none; background-color: white; color: #050505; font-family: inherit; font-size: 18.75px; transition-property: none; white-space-collapse: preserve;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%89%E6%8B%9B%E6%89%93%E7%A0%B4%E5%81%9C%E6%BB%AF%E6%9C%9F?__eep__=6&__cft__[0]=AZVxGliN5_zYWUA9urv3NtqoGEW4yhb7cy1gyJEcac95QTlc4b0JdYvmrgb2kX9PrElI03aikQRUrK_TJ66h86PGlCq6R90haX0FuoQiG2Ig5ijD8pdSEpaR0Za3XaVfo0vruL7zMpDDg-2REyfM6PLYbhZPKhPiKRyZKnjxDhlTm4CLmYmSWpaXtlgqFgflzG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none;" tabindex="0">#三招打破停滯期</a></span><span style="background-color: white; color: #050505; font-family: inherit; font-size: 18.75px; white-space-collapse: preserve;">。<span></span></span></p><a name='more'></a><p></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">學員玲小姐,原本的體重是92公斤,目標是想減重20公斤。但是,當體重減到82公斤的時候,再怎麼減都減不動。嘗試一天只吃一餐,甚至斷食,也都沒有用。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">我請她去放假兩週,正常吃但不要暴飲暴食,每天吃維持體重的熱量,大約1800卡。強勢回歸後,體重就順利地往下了~</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><span style="animation-name: none; font-family: inherit; transition-property: none;"><a style="animation-name: none; color: #385898; cursor: pointer; font-family: inherit; transition-property: none;" tabindex="-1"></a></span>月初有很多學員回診都很不好意思,連續假期過得太開心,但是其實、減重本來就是要邊休息才能持續喔</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><span style="animation-name: none; font-family: inherit; transition-property: none;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A6%82%E4%BD%95%E6%89%93%E7%A0%B4%E5%81%9C%E6%BB%AF%E6%9C%9F?__eep__=6&__cft__[0]=AZVxGliN5_zYWUA9urv3NtqoGEW4yhb7cy1gyJEcac95QTlc4b0JdYvmrgb2kX9PrElI03aikQRUrK_TJ66h86PGlCq6R90haX0FuoQiG2Ig5ijD8pdSEpaR0Za3XaVfo0vruL7zMpDDg-2REyfM6PLYbhZPKhPiKRyZKnjxDhlTm4CLmYmSWpaXtlgqFgflzG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none;" tabindex="0">#如何打破停滯期</a></span>?</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">停滯期主要是因為基礎代謝率會隨著體重減輕而變慢,身體會進入代謝適應。要**打破停滯期,**答案就是休息,來看看2018年發表在Nature - IJO的一篇研究!</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIWku8MGCC_R8iiaY8opD1bNDZmFIPLlfOzGSGItA24R1zzD0bXVQeQWm_oozE12H3cJbZLZWaJREUbSLHsUiodW4NyLUaeIHyxwsnP5eu7gqpsBgNbEKBecFHPTYHeoSl3-IVHZpnCkM2AYmtqiocb42fajJxUMs7MBCJBJhscgl13lhFGtXaJdg4d_Y/s1372/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.26.45.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1220" data-original-width="1372" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIWku8MGCC_R8iiaY8opD1bNDZmFIPLlfOzGSGItA24R1zzD0bXVQeQWm_oozE12H3cJbZLZWaJREUbSLHsUiodW4NyLUaeIHyxwsnP5eu7gqpsBgNbEKBecFHPTYHeoSl3-IVHZpnCkM2AYmtqiocb42fajJxUMs7MBCJBJhscgl13lhFGtXaJdg4d_Y/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.26.45.png" /></a></div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">在這個研究中,受試者被隨機分成兩組:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">1. 第一組連續進行四個月(16周)的飲食限制,吃每日總消耗熱量(TDEE)的三分之二</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">2. 第二組飲食限制兩週,然後休息兩週</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA-o7Igd7xPgTnJgXiaHVzl_f-V0XnTOdSvXS0TZkQWcCd6gSL_CiYeXllaNIAHUStpCy0u-iO02GE2Nu9QzdVskyioXRm1Ci0MD5PvB6WTS54fhhFEnKZxsn68unFFJsxRRp3fA08qX3rxgjPkECC4auGrneqXfYt3CfrpocLpDIeEmjaw8_uCzm_b-0/s1368/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.26.53.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1238" data-original-width="1368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA-o7Igd7xPgTnJgXiaHVzl_f-V0XnTOdSvXS0TZkQWcCd6gSL_CiYeXllaNIAHUStpCy0u-iO02GE2Nu9QzdVskyioXRm1Ci0MD5PvB6WTS54fhhFEnKZxsn68unFFJsxRRp3fA08qX3rxgjPkECC4auGrneqXfYt3CfrpocLpDIeEmjaw8_uCzm_b-0/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.26.53.png" /></a></div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">- 飲食限制期間,吃每日總消耗熱量(TDEE)的三分之二</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">- 休息期間,依照每日總消耗熱量(TDEE)進食,維持熱量平衡</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">休息能 <span style="animation-name: none; font-family: inherit; transition-property: none;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%B8%9B%E5%8E%BB%E6%9B%B4%E5%A4%9A%E9%AB%94%E9%87%8D?__eep__=6&__cft__[0]=AZVxGliN5_zYWUA9urv3NtqoGEW4yhb7cy1gyJEcac95QTlc4b0JdYvmrgb2kX9PrElI03aikQRUrK_TJ66h86PGlCq6R90haX0FuoQiG2Ig5ijD8pdSEpaR0Za3XaVfo0vruL7zMpDDg-2REyfM6PLYbhZPKhPiKRyZKnjxDhlTm4CLmYmSWpaXtlgqFgflzG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none;" tabindex="0">#減去更多體重</a></span></div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Ro6ajXdU_UVetXJihGi2d8APe8ZZKRFbXQEIcCyLwnyd-zGEdRX0P_1BC8Ypaot5LUWfpRLmQyUvwzkCauHmvDkZ41oE08A-Sv_lNG7aP91qHyEZPHxzVwfsh_8WfNqlKNod7nd25W2rcAFCdeuTOWCJp0SC-rFH5bwGwE__gdsUOnFLiImf0uVLn6s/s1360/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.27.10.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1244" data-original-width="1360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Ro6ajXdU_UVetXJihGi2d8APe8ZZKRFbXQEIcCyLwnyd-zGEdRX0P_1BC8Ypaot5LUWfpRLmQyUvwzkCauHmvDkZ41oE08A-Sv_lNG7aP91qHyEZPHxzVwfsh_8WfNqlKNod7nd25W2rcAFCdeuTOWCJp0SC-rFH5bwGwE__gdsUOnFLiImf0uVLn6s/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.27.10.png" /></a></div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">研究結果發現:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">1. 連續組減了約11公斤的體重。</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">2. 間歇組則減了近16公斤,成效比連續組好將近1.5倍!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">休息 <span style="animation-name: none; font-family: inherit; transition-property: none;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%9B%B4%E4%B8%8D%E5%AE%B9%E6%98%93%E5%BE%A9%E8%83%96?__eep__=6&__cft__[0]=AZVxGliN5_zYWUA9urv3NtqoGEW4yhb7cy1gyJEcac95QTlc4b0JdYvmrgb2kX9PrElI03aikQRUrK_TJ66h86PGlCq6R90haX0FuoQiG2Ig5ijD8pdSEpaR0Za3XaVfo0vruL7zMpDDg-2REyfM6PLYbhZPKhPiKRyZKnjxDhlTm4CLmYmSWpaXtlgqFgflzG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none;" tabindex="0">#更不容易復胖</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">體重降下來之後,只是成功的一半。這篇研究最棒的地方,就是連實驗後的追蹤的做得很完整。我們可以看到,在停止熱量限制之後,兩組人都有體重回升的情形。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">- 連續組(虛線)很快地復胖,在半年後追蹤體重只比開始時少3公斤</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">- 間歇組(實線)的體重卻可以維持在比原來少10公斤以上。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">慢慢瘦,才能真正 <span style="animation-name: none; font-family: inherit; transition-property: none;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%99%8D%E4%BD%8E%E9%AB%94%E9%87%8D%E8%A8%AD%E5%AE%9A%E9%BB%9E?__eep__=6&__cft__[0]=AZVxGliN5_zYWUA9urv3NtqoGEW4yhb7cy1gyJEcac95QTlc4b0JdYvmrgb2kX9PrElI03aikQRUrK_TJ66h86PGlCq6R90haX0FuoQiG2Ig5ijD8pdSEpaR0Za3XaVfo0vruL7zMpDDg-2REyfM6PLYbhZPKhPiKRyZKnjxDhlTm4CLmYmSWpaXtlgqFgflzG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none;" tabindex="0">#降低體重設定點</a></span>。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">這個研究告訴我們,我們應該要慢慢瘦。先減個幾公斤,然後維持正常的飲食和運動,讓身體適應這個變化。之後再減幾公斤,然後休息,慢慢改變身體認知的體重設定點。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">碳循環也是利用高碳日來提升身體的代謝率,真正成功降低體重設定點後,當然就不會輕易復胖。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><span style="animation-name: none; font-family: inherit; transition-property: none;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%89%E6%8B%9B%E6%89%93%E7%A0%B4%E5%81%9C%E6%BB%AF%E6%9C%9F?__eep__=6&__cft__[0]=AZVxGliN5_zYWUA9urv3NtqoGEW4yhb7cy1gyJEcac95QTlc4b0JdYvmrgb2kX9PrElI03aikQRUrK_TJ66h86PGlCq6R90haX0FuoQiG2Ig5ijD8pdSEpaR0Za3XaVfo0vruL7zMpDDg-2REyfM6PLYbhZPKhPiKRyZKnjxDhlTm4CLmYmSWpaXtlgqFgflzG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; animation-name: none; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation; transition-property: none;" tabindex="0">#三招打破停滯期</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">遇到減重瓶頸,可以嘗試以下的方法:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">1. 休息1-2個禮拜</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo5S-jNBJsm5sWxHby9ZU9SqGf218ICxOjbPVi172A0dNnjfYGVk5pNscjM_qtQ8j4AsapoSX4twz1sBoaXBcymI24JOwDX9U51eguXYNY0hQdrwbdeBIk0xevoIcDDvYTEaar8VgfQUqs6bHyBM7wA5G08qG5XGKpylC_2cYo0G95mEvtIazEVOyEBYs/s1366/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.27.18.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1104" data-original-width="1366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo5S-jNBJsm5sWxHby9ZU9SqGf218ICxOjbPVi172A0dNnjfYGVk5pNscjM_qtQ8j4AsapoSX4twz1sBoaXBcymI24JOwDX9U51eguXYNY0hQdrwbdeBIk0xevoIcDDvYTEaar8VgfQUqs6bHyBM7wA5G08qG5XGKpylC_2cYo0G95mEvtIazEVOyEBYs/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.27.18.png" /></a></div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">計算出自己的每日總消耗熱量,然後正常飲食,不需要特別低碳,確保每公斤體重至少攝取1g的蛋白質。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">2 吃大餐</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfkRKnF8np1UD7GQ2QQdOV9qBCfa4oU9bGzR-U8FgvyRE9_qN_95-VLMNt9tvlxYVAHLJgIzYXMJI91k8pjOMWFPilqTxc30Zz2TX7g6BThn-1Zwaq2wplEzyB_OPM8D5SlIXQxL2SdJ6N81yOlc8gBDm9CBP8w8bOJy-AulIl8gYpQENq4zGMZahw_KE/s1366/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.27.28.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1186" data-original-width="1366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfkRKnF8np1UD7GQ2QQdOV9qBCfa4oU9bGzR-U8FgvyRE9_qN_95-VLMNt9tvlxYVAHLJgIzYXMJI91k8pjOMWFPilqTxc30Zz2TX7g6BThn-1Zwaq2wplEzyB_OPM8D5SlIXQxL2SdJ6N81yOlc8gBDm9CBP8w8bOJy-AulIl8gYpQENq4zGMZahw_KE/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.27.28.png" /></a></div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">直接來一頓大餐,讓身體解除飢荒警報,也是一個好方法。建議在吃飯前後運動,</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">還能幫助增肌</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">3 高澱粉、低油脂、高蛋白飲食</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii-IdHKv9-IR-PRfFHxwvYi8zRg4zvv6X7Phyo09KXA4nraXVy-tCMl7go9OMGWma_wq_2LF1GXsCJ9k5EKOX23rgAfp9eVBDN6VaTNkUhry0JI62RKCw7rV8fRpKrCalkf3deAjQEsrNHB3LEY38Xcj8mFq23KKMMmE5KfXvub9cm4D9hynWYAuhEFTU/s1362/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.27.36.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1262" data-original-width="1362" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii-IdHKv9-IR-PRfFHxwvYi8zRg4zvv6X7Phyo09KXA4nraXVy-tCMl7go9OMGWma_wq_2LF1GXsCJ9k5EKOX23rgAfp9eVBDN6VaTNkUhry0JI62RKCw7rV8fRpKrCalkf3deAjQEsrNHB3LEY38Xcj8mFq23KKMMmE5KfXvub9cm4D9hynWYAuhEFTU/s16000/%E6%88%AA%E5%9C%96%202023-10-27%20%E4%B8%8B%E5%8D%885.27.36.png" /></a></div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">高澱粉飲食對代謝的回升確實有幫助,但高油脂飲食對代謝沒有任何正面影響。所以,如果你想恢復代謝,吃飯桶還是比吃燒肉吃到飽更有助於達到目標~</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 18.75px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">祝大家除了體重,每件事情都能打破停滯~</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-53259178275019921702023-09-15T02:33:00.001-07:002023-09-15T02:33:49.436-07:00做什麼運動,最容易燃脂?原來要看心率!<p>做什麼運動,最容易燃脂?原來要看心率。來看看 #哪些運動最適合燃脂,還有運動絕對不能忽略的三件事!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJRAddVpff2Y9wZnFSF8oh424tmJY7WdkqzOgfpRsNKR6Tgztu-Sj4rZXwXgAIh8gm_JzPSPrWPvddV25qTs4VYeeK3Yc36cR-7SOh1h0WRH_zva3Rk9fowo4Qm04xlMAtRVFcuQ0pJEZcvVspAOUdfRP7HoHb-5dpL6UtjnWVYRkRXLlLXEmYvhEMvbI/s1142/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.15.00.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1096" data-original-width="1142" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJRAddVpff2Y9wZnFSF8oh424tmJY7WdkqzOgfpRsNKR6Tgztu-Sj4rZXwXgAIh8gm_JzPSPrWPvddV25qTs4VYeeK3Yc36cR-7SOh1h0WRH_zva3Rk9fowo4Qm04xlMAtRVFcuQ0pJEZcvVspAOUdfRP7HoHb-5dpL6UtjnWVYRkRXLlLXEmYvhEMvbI/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.15.00.png" /></a></div><p><br /></p><p>除了運動前吃的東西,最主要會影響到脂肪燃燒的是 #心率速度,心率會決定身體燃燒脂肪和醣類(肌肉中的肝糖)的比例。心率愈快,脂肪燃燒比例愈低。</p><span></span><span><a name='more'></a></span><p><br /></p><p>大家可以把220-年齡,就是你的最大心率,來看看什麼運動最適合你燃燒脂肪吧!</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWAvq60syK_VVw-A7JGLFLR49xU933jZOS1IwhX1UKgV60tqkXJQKGlSvg2CAGcgmgC5sQG23xvVIuGNB8moiXum2_nzenQV19-nCWRkVPAnBwAd6qVga61isQUovoVdkrRgkXZOJiqFwLsfWBvE4QgHMndrRWwCsmfvEHM45mOvmWSwlKuBjeTkd-IbU/s1376/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.15.55.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="946" data-original-width="1376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWAvq60syK_VVw-A7JGLFLR49xU933jZOS1IwhX1UKgV60tqkXJQKGlSvg2CAGcgmgC5sQG23xvVIuGNB8moiXum2_nzenQV19-nCWRkVPAnBwAd6qVga61isQUovoVdkrRgkXZOJiqFwLsfWBvE4QgHMndrRWwCsmfvEHM45mOvmWSwlKuBjeTkd-IbU/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.15.55.png" /></a></div><p><br /></p><p>可以看到附圖:</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPx_OeNqzqXfiRjyFomzyrK7JuoI36X0ZwrDQSt69_dz8QhShDfDz9h-4KVEkPb0ATRCbH4q8kVatzTjX7O856kAtqAneWF5_ukQcsMXJPhcCJSVtxQgLPLuMs5sNghcumGIq0pM2J84sN9nW2Qjz7ucaHR-ku616Q9m8hFACOxvtJOjZiPjQKUDD_5oo/s802/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.16.53.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="578" data-original-width="802" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPx_OeNqzqXfiRjyFomzyrK7JuoI36X0ZwrDQSt69_dz8QhShDfDz9h-4KVEkPb0ATRCbH4q8kVatzTjX7O856kAtqAneWF5_ukQcsMXJPhcCJSVtxQgLPLuMs5sNghcumGIq0pM2J84sN9nW2Qjz7ucaHR-ku616Q9m8hFACOxvtJOjZiPjQKUDD_5oo/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.16.53.png" /></a></div><p><br /></p><p>1 在最大心率40%的時候,脂肪和醣類燃燒的比例大約會是 3:1,也就是燃脂比例75%。</p><p>2 在最大心率60%的時候 (以我來說大約是心跳每分鐘110下),脂肪和醣類燃燒的比例大約會是1:1,燃脂比例50%。</p><p>3 當 #心率持續增加,#脂肪燃燒的比例會逐漸降低,而醣類的比例則相對增高。到達80%最大心率時,脂肪和醣類燃燒的比例大約會是 1:3,燃脂比例25%。</p><p>那麼,我們該如何選擇運動,以達到最佳的燃脂效果呢?</p><p>1 30%-50% MHR(低強度)運動:燃脂比例75%</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiba0Td6Idri54otkFPR5DkobWdbMzkY-VZliA8sgUK0RiW4zCBoOhZ81HNYoxk31gVpsNoNC2s9n-goXAbizZwsjQXcUF8W7OwomKi9qLtJ3jyC1U5dj4uUFWt-TW1OTlUUv7LcQQ1DAzHyIyqn2rrR7ZGz1DmvA7krxxORaHCVWlQTX5e1MjfX2EJ-Uo/s1274/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.20.14.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="876" data-original-width="1274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiba0Td6Idri54otkFPR5DkobWdbMzkY-VZliA8sgUK0RiW4zCBoOhZ81HNYoxk31gVpsNoNC2s9n-goXAbizZwsjQXcUF8W7OwomKi9qLtJ3jyC1U5dj4uUFWt-TW1OTlUUv7LcQQ1DAzHyIyqn2rrR7ZGz1DmvA7krxxORaHCVWlQTX5e1MjfX2EJ-Uo/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.20.14.png" /></a></div><p>- 散步</p><p>- 瑜珈</p><p>- 伸展</p><p>- 超慢跑</p><p>2 50%-70% MHR(中低強度):燃脂比例50%</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTwXzGkXoYFGbPfyUVFdpBMaEUndJn-RmU_KR1n1pDJMY9zCxzyPpvmmYqNJ6IL0ri-lqmxdvxMlcmPemoBEoiIKfiMP1yhpnjHK95XbT1VTytOoe2dZXBwCnYNl11CIxLLVpgKJsy0Ed_vuRyqiEPOVJSxRjLegKtdMBbQMB15V6xmusb_efnpRR5gLA/s1414/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.20.53.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="552" data-original-width="1414" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTwXzGkXoYFGbPfyUVFdpBMaEUndJn-RmU_KR1n1pDJMY9zCxzyPpvmmYqNJ6IL0ri-lqmxdvxMlcmPemoBEoiIKfiMP1yhpnjHK95XbT1VTytOoe2dZXBwCnYNl11CIxLLVpgKJsy0Ed_vuRyqiEPOVJSxRjLegKtdMBbQMB15V6xmusb_efnpRR5gLA/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.20.53.png" /></a></div><p><br /></p><p>- 慢跑</p><p>- 快走</p><p>- 騎自行車(慢速)</p><p>- 游泳(慢速)</p><p>- 輕度有氧舞蹈</p><p>3 70%-90% MHR(高強度):燃脂比例25%</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj43ryLHMK6o4QY-Oo5TXHbMcSNLJ2ZENZWQb7VMpY19Sq3YvHAkvexu2AFurHORVSOG8HVUkcpEdeVUO-rVl8k7UA3VvukZVlZo9PenwGJ62H4BtXwaS9hv81BfvcvnutuFdembx9G8RhmJlFic1gec2ogCAf581-6KFeXeM_oAjAgQY2rgCH-IJ-pfDw/s1496/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.21.25.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="618" data-original-width="1496" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj43ryLHMK6o4QY-Oo5TXHbMcSNLJ2ZENZWQb7VMpY19Sq3YvHAkvexu2AFurHORVSOG8HVUkcpEdeVUO-rVl8k7UA3VvukZVlZo9PenwGJ62H4BtXwaS9hv81BfvcvnutuFdembx9G8RhmJlFic1gec2ogCAf581-6KFeXeM_oAjAgQY2rgCH-IJ-pfDw/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.21.25.png" /></a></div><p><br /></p><p>- 高強度間歇訓練(HIIT)</p><p>- 深蹲</p><p>- 快跑</p><p>- 游泳(快速)</p><p>- 跳繩</p><p>要注意的是,低強度運動時間要夠長才有效果,肌力訓練不能偏廢,還有運動前一餐一定要吃到澱粉或碳水。</p><p>1 低強度運動時間要夠長</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcOmpMquwDHcDd7KnYTS826KBtltqUlLequYF75FCDACKfmIvW-w_X2IRC6-idkYS_azFJ0IU5d887DiAWqTACiceHww--MfxACbH3ArEx1t8kVPWLll4fiL1MG7vRMY4SqaOj_SEaFjmB7eqeeNLJx3lR_r-kCAKziw_D2SldZ357UqE7IFGzV3eoQRY/s1020/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.22.44.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1020" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcOmpMquwDHcDd7KnYTS826KBtltqUlLequYF75FCDACKfmIvW-w_X2IRC6-idkYS_azFJ0IU5d887DiAWqTACiceHww--MfxACbH3ArEx1t8kVPWLll4fiL1MG7vRMY4SqaOj_SEaFjmB7eqeeNLJx3lR_r-kCAKziw_D2SldZ357UqE7IFGzV3eoQRY/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.22.44.png" /></a></div><p><br /></p><p>雖然研究顯示運動前攝取咖啡因和蛋白質, 能夠增加燃脂脂肪的比例, 但也不會超過20%。 雖然低強度的運動燃脂的效率好, 但是需要比較長的時間,才能夠有效燃燒脂肪。 如果想要利用超慢跑來燃脂,至少要持續70分鐘到1小時。</p><p>2 還是要肌力訓練</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiUA_3x2MN_athmW1lyTAe7gmoOmLRQLGUF10s5xWh1wcInSV89i383s1IOPPotVmEO0f2b1wdJ2HdkLGCkyqJhvtb4wphxgwL6nnH6VwSH86E0vET26fPe-H2y79MK1XOzP87ludh4R0AKS-DxA8gTyY3IyjLXYz_CKRlJZJQ-GcuJdH8xvfvt3Plw3o/s1250/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.24.02.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiUA_3x2MN_athmW1lyTAe7gmoOmLRQLGUF10s5xWh1wcInSV89i383s1IOPPotVmEO0f2b1wdJ2HdkLGCkyqJhvtb4wphxgwL6nnH6VwSH86E0vET26fPe-H2y79MK1XOzP87ludh4R0AKS-DxA8gTyY3IyjLXYz_CKRlJZJQ-GcuJdH8xvfvt3Plw3o/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.24.02.png" /></a></div><p><br /></p><p>高強度運動雖然燃脂的比例低, 但是肌力訓練型的高強度運動,能夠增加肌肉,運動後燃效應能夠持續燃燒脂肪,增肌減脂,還是非常的建議做。</p><p>至於高強度的有氧,對於心肺功能的訓練還是很有效果的。</p><p>3 運動前的一兩餐,還是要吃澱粉</p><p>無論哪一個運動,身體都必須要燃燒肌肉中的醣(glycogen),如果運動前的一兩餐都沒吃澱粉,肌肉裡沒有足夠的醣,肌肉只好進行gluconeogenesis,轉換成葡萄糖燃燒,運動強度愈高,心率愈快,肌肉燒得愈多。</p><p>運動前有吃澱粉,這些醣類會幫助脂肪燃燒,糖類代謝會更好,肌肉也不用吃自己。</p><p>祝今年夏天都有順利燃脂~</p>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-37569385895987893042023-09-15T02:13:00.004-07:002023-09-15T02:13:24.471-07:00熱量模型和碳水-胰島素模型,到底哪一個比較有效?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF4vhRZMTmtBaE8w-bZ57HO0ixdisgGewfCAgXQm5qCFS27uLIF_9UEL1vYXNF_OtIrRGxUSCNjHarB64LsC6m7B1qSANq7JddQ10KPtL9oeXjY-EtwvwElaRnz-HaRpX36hObHqaOqR6z2QqgDdhm67N2y-uCvbewp49JfGe2-LznrviHKJgEitV5WNc/s1196/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.07.20.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="732" data-original-width="1196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF4vhRZMTmtBaE8w-bZ57HO0ixdisgGewfCAgXQm5qCFS27uLIF_9UEL1vYXNF_OtIrRGxUSCNjHarB64LsC6m7B1qSANq7JddQ10KPtL9oeXjY-EtwvwElaRnz-HaRpX36hObHqaOqR6z2QqgDdhm67N2y-uCvbewp49JfGe2-LznrviHKJgEitV5WNc/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.07.20.png" /></a></div><p><br /></p><p>熱量降低就能減重?吃低GI的食物就能減重?#熱量模型 和 #碳水-胰島素模型,到底哪一個比較有效?到底要怎麼吃才能瘦身不復胖?今天來讀讀這篇發表在JAMA內科學的論文!</p><p><br /></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6VJPu7Gk3usUGiwPsHhETEqa4EvkEE-dODGMBjOn3l2Bu6bPe1FG9-IBZasdg-UDArEiQuhhAOox-6XwoRl5Gu2GmVb5ZxmGz4PCLm2yfCCLprjBFgBTA_WZa5zt6D2aeMFUVikvKgVO67_AsPN7zbEri74zGz_rsM1dnIs-gpD5Gx7OAgOOqs2ayHJE/s1372/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.08.20.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="452" data-original-width="1372" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6VJPu7Gk3usUGiwPsHhETEqa4EvkEE-dODGMBjOn3l2Bu6bPe1FG9-IBZasdg-UDArEiQuhhAOox-6XwoRl5Gu2GmVb5ZxmGz4PCLm2yfCCLprjBFgBTA_WZa5zt6D2aeMFUVikvKgVO67_AsPN7zbEri74zGz_rsM1dnIs-gpD5Gx7OAgOOqs2ayHJE/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.08.20.png" /></a></div><p><br /></p>很喜歡「尺碼謊言」這本書的一句話:「 說體重控制只需要算熱量,就像是說你得到心臟病的風險,只和膽固醇指數有關,這實在是太過簡單化了。」<p></p><p>是的,膽固醇和心臟病有關,但是其他因素也是:像是年紀、性別、活動量、血壓,還有最重要的:基因。</p><p>這對減重來說也是一樣,身體如何消耗熱量和吸收熱量,都和以上的因素有關係。</p><p>在這篇論文「The Carbohydrate-Insulin Model of Obesity: Beyond ‘Calories In, Calories Out’」中,作者比較了兩個體重控制的模型。讓我們來聊聊這兩種模型~</p><p>(一)#熱量模型</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAmTQfytjj_0oj4SABSPbprI7gFOVxIJEFAtgwAu1ptJSL6zA0ML0ydiHYmX6T5cBIUSXhGKbNMbyPp7g3Nlz3ZmckGJ6qF6V06HCYHXtiouUbmCOYqLv4ZuiGOOCheRg3zFnp7yZwJ_i5-c1U6LhoIRJbjwpxsqDg7wuc1lttc6589zeQTOQA-RgzYjg/s1236/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.10.18.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="422" data-original-width="1236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAmTQfytjj_0oj4SABSPbprI7gFOVxIJEFAtgwAu1ptJSL6zA0ML0ydiHYmX6T5cBIUSXhGKbNMbyPp7g3Nlz3ZmckGJ6qF6V06HCYHXtiouUbmCOYqLv4ZuiGOOCheRg3zFnp7yZwJ_i5-c1U6LhoIRJbjwpxsqDg7wuc1lttc6589zeQTOQA-RgzYjg/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.10.18.png" /></a></div><p><br /></p><p>吃進的熱量超過身體消耗的熱量,多餘的就會被儲存成脂肪。但是,熱量模型可能會有這些問題:</p><p>1 #代謝適應</p><p>研究發現,東非的原住民和曼哈頓的上班族,活動量差距很大,但他們的身體代謝率卻差不多。身體這麼不聽話,和荷爾蒙有關係:如瘦素(leptin)和飢餓素(ghrelin)。</p><p>當我們嘗試增加運動,或是吃少一點,體重下降時,身體會分泌更多的飢餓素,減少瘦素的分泌,使我們進一步減慢代謝率,使我們難以維持減重的效果,甚至導致體重反彈。</p><p>這也是一種保護機制, 如果活動量大的原住民,代謝的速度也很快, 他們的糧食可是不夠吃。</p><p>2 #營養標示誤差</p><p>我們計算每日熱量攝取時,會依賴食品的營養標示,但營養標示有20%的誤差,是合法的誤差範圍。</p><p>3 #吃外食</p><p>現代人吃外食的次數增多,外食往往含有更多的油脂,而這部分的熱量很難準確計算。比如說,今天買了一杯小七的精品生椰厚拿鐵,裡面有144大卡的脂肪和40大卡碳水,熱量超過一碗飯。至於濃豆漿,除了20g蛋白質,還有超過100大卡的脂肪和碳水,自助餐那些油膩的脂肪,更是難以計算。</p><p>(二)碳水化合物-胰島素模型 (CIM)</p><p>碳水化合物-胰島素模型強調的是碳水的種類和量對體重的影響,而非僅僅卡路里攝取。</p><p>高升糖負荷的碳水化合物,會促使胰島素分泌,進而促進脂肪儲存和體重增加。相反,低升糖負荷的食物,如根莖類和豆類,則不會引起這種效應。</p><p>CIM 提供了一個觀點,認為 #飲食的組成和質量比總卡路里攝取更重要。</p><p>我們無法用熱量模型來解釋,控制飲食並且施打胰島素,實驗動物的脂肪就變多的現象。透過基因資料庫研究,高空腹胰島素的美國人,可以預期體重就是比較重,而且有明顯的正相關。</p><p>1 #穩定的血糖和飽足感</p><p>低GI食物會導致血糖緩慢且穩定地升高,而不會像高GI食物那樣迅速升高然後下降。</p><p>事實上,只要 #血糖震盪你就很難減重,因為血糖快速降低發出的飢餓感,會讓我們很難減少食慾,降低體重的平衡點。</p><p>穩定的血糖可以延長飽足感,避免過早地感到飢餓,自然減少熱量攝取,降低體重平衡點。</p><p>2 #有助於心血管健康</p><p>低GI飲食能改善胰島素敏感度和降低心血管疾病的風險。波士頓研究,涵蓋超過二十萬人的基因資訊,驗證來自麻省總醫院的一千六百多筆資料,發現:#胰島素較高的人,他們的體重指數(BMI)也會較高,也和較高的心血管疾病相關。</p><p>3 #改善腸道菌叢:與嚴格的熱量控制相比,由於低GI飲食含有更多的纖維和原型碳水化合物,這種飲食方式也可能讓腸道更健康。</p><p>#熱量超過是還是無法減重的</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtVaypAQIQ3sQ6kj70Hz7-zzCRyCkr8PEGciNT8Q0kl5hP-DdQXl86Hh1IR9w-ua-k6pYCuu6x0dX4E9GkTTRyyPU9j95brrFvnXewtLF3A1oIOBc-vHoKU8Rm97D27RZPNMLRVQTMNJG3mP94JdlgfzWdDl3Tj7RJNWLdUcOkazlCYMFtwOmstGnk8sU/s1226/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.11.10.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="728" data-original-width="1226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtVaypAQIQ3sQ6kj70Hz7-zzCRyCkr8PEGciNT8Q0kl5hP-DdQXl86Hh1IR9w-ua-k6pYCuu6x0dX4E9GkTTRyyPU9j95brrFvnXewtLF3A1oIOBc-vHoKU8Rm97D27RZPNMLRVQTMNJG3mP94JdlgfzWdDl3Tj7RJNWLdUcOkazlCYMFtwOmstGnk8sU/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%885.11.10.png" /></a></div><p>#到底該怎麼做</p><p>雖然胰島素模型看起來優點多多,但這不代表我們可以不管熱量的攝取。胰島素並沒有違背熱力學,熱量超過一定瘦不下來。</p><p>反過來說,不挑食物只算熱量,我的經驗是更難減。同樣熱量的蛋白質和同樣熱量的脂肪,在人體的反應是完全不同的。每天吃下一千卡的豆腐和瘦肉,比起一千卡的奶油泡芙,也許體重不會變,但是一種增肌減脂,一種屯脂掉肌肉。</p><p>在碳循環飲食中,如果只由蔬菜、菇類、筍類等攝取碳水,自然就會符合低碳的攝取標準(體重一倍的碳水量)。從根莖類、豆類去攝取,自然就會達到中碳的標準。吃飯吃麵,自然就會達到高碳的標準。如果低碳日吃精緻澱粉,會很難執行:你會發現自己血糖震盪,餓得不得了,只好提前結束低碳~</p><p>選擇對的食物,控制血糖和胰島素,不讓自己挨餓,反而可以更有效地增肌減脂!祝大家能找到最適合自己的方法~</p>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-15223284796401655022023-09-15T01:28:00.003-07:002023-09-15T02:04:29.195-07:00內分泌失調,吃再多也不覺得飽!「瘦素阻抗」是什麼?<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNrRec6n9_SCQBywGXOJ46RjtD2Xy8im5DWJyZuJVuE3BqjKdsoYQmZLBTS68vgXk9mbjOPWhxRbWpZAyRjTvhbKX2BSB5fg5Gtlr6PT8TSG0qfcTWLH0ZLEbAGQQgwPa1IXLQN7et59phX7JGY6n-dmg033SxlxNKsGAD1xJ4jCqJbX9UJ1BJjpR-BY4/s1400/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.49.19.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNrRec6n9_SCQBywGXOJ46RjtD2Xy8im5DWJyZuJVuE3BqjKdsoYQmZLBTS68vgXk9mbjOPWhxRbWpZAyRjTvhbKX2BSB5fg5Gtlr6PT8TSG0qfcTWLH0ZLEbAGQQgwPa1IXLQN7et59phX7JGY6n-dmg033SxlxNKsGAD1xJ4jCqJbX9UJ1BJjpR-BY4/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.49.19.png" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space-collapse: preserve;"><br /></span><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space-collapse: preserve;">內分泌失調,吃再多也不覺得飽!這是什麼情況?「瘦素阻抗」是什麼?看完「鯨魚老爸」後,我深深覺得很多人無法瘦下來,除了心理因素,其實是身體也生病了。</span></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">今天來讀「自然」期刊 Nature Review:「瘦素阻抗的生理模型」。</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a 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display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#瘦素是車子裡的油表</a></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV3821BaTa07HrTMqFvdGXZawMU1GukZ_enSwjuIzYuG1XcPd8thICRhVeobc9MQafby8cU5h2Ctdl4_rT4QJKMJ7cfmHj9nup5PK_Jwq_aO_WiDOourhdM90Ron8p5bMc9DLOg-d0TG9RS5IVhddH3HpEhcLNebpguQ0FVWZ_22KLZoSJ3zRQUl2s1Q8/s1016/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.51.31.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="584" data-original-width="1016" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV3821BaTa07HrTMqFvdGXZawMU1GukZ_enSwjuIzYuG1XcPd8thICRhVeobc9MQafby8cU5h2Ctdl4_rT4QJKMJ7cfmHj9nup5PK_Jwq_aO_WiDOourhdM90Ron8p5bMc9DLOg-d0TG9RS5IVhddH3HpEhcLNebpguQ0FVWZ_22KLZoSJ3zRQUl2s1Q8/s320/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.51.31.png" width="320" /></a></div><br /><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>讓我們先以一個比喻來開始。身體就像一輛車,瘦素則像是車子裡的油表。當車內的油快用完時,油表會提醒我們加油,防止車子在路上沒油而停擺。同樣的,當我們的身體儲存的能量(也就是脂肪)減少時,瘦素就像一個信號,通知我們的大腦:「快點吃東西補充能量吧!」</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">然而,有時候我們的「油表」可能會壞掉,導致身體一直以為自己沒有儲存的能量,讓我們一直覺得餓,不停地吃東西。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%98%A6%E7%B4%A0%E9%98%BB%E6%8A%97%E5%B0%B1%E6%98%AF%E6%B2%B9%E8%A1%A8%E5%A3%9E%E4%BA%86?__eep__=6&__cft__[0]=AZXXkQUxIzzoAubuTod6XR3SBPjWLC4zLLXao-nou_oQLYBMfbQVrwRsumrR9eu1BIWZ8IDLLLotvxMjYjTI7E5ofmdLPINhu070WrfNBqKbx_Xce406n0QTq3UeupsD8tGWpczxDPKRnEvD5BBRgosQMYDjqt1TB5tGnMXo6iyLoLJ8BM7dgqlZEJYhgRE2I9A&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#瘦素阻抗就是油表</a></span><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%98%A6%E7%B4%A0%E9%98%BB%E6%8A%97%E5%B0%B1%E6%98%AF%E6%B2%B9%E8%A1%A8%E5%A3%9E%E4%BA%86?__eep__=6&__cft__[0]=AZXXkQUxIzzoAubuTod6XR3SBPjWLC4zLLXao-nou_oQLYBMfbQVrwRsumrR9eu1BIWZ8IDLLLotvxMjYjTI7E5ofmdLPINhu070WrfNBqKbx_Xce406n0QTq3UeupsD8tGWpczxDPKRnEvD5BBRgosQMYDjqt1TB5tGnMXo6iyLoLJ8BM7dgqlZEJYhgRE2I9A&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">壞了</a></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsN8sidSUbrJh47Ia26Wb0tRbOnuB3Q-nJwvOtQx-Xrxs_vgUlL9bX30o_dwl0_C6ezXL8tdM_nb9-9wQhl2fdJxhdu1ji9uJgTCPfKurpdS5g7dwRpL3t24uQ8KaEsKzSlKhKSjIZ_qdvUkYl1h3NgyQex-JP7PIMbrv53WgFAeWkp5qfPURH5Sq94HE/s1000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.52.09.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsN8sidSUbrJh47Ia26Wb0tRbOnuB3Q-nJwvOtQx-Xrxs_vgUlL9bX30o_dwl0_C6ezXL8tdM_nb9-9wQhl2fdJxhdu1ji9uJgTCPfKurpdS5g7dwRpL3t24uQ8KaEsKzSlKhKSjIZ_qdvUkYl1h3NgyQex-JP7PIMbrv53WgFAeWkp5qfPURH5Sq94HE/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.52.09.png" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">瘦素是由脂肪細胞產生,然後送到我們的大腦。然而,研究發現,在肥胖者的身體裡,瘦素在血液中的量雖然很多,但能夠進入大腦的瘦素卻變少了。這些瘦素根本進不了大腦,他們拼命地想要告訴大腦我們已經吃飽了,拼命地敲門,可是卻無法獲得回應(淚)。</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">研究發現,肥胖者血漿中的瘦素到達腦脊液的移動效率下降了80%。這意味著瘦素在血液中的濃度雖然較高,但較少的瘦素能夠穿過血腦屏障進入腦脊液和大腦。</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%81%A5%E5%BA%B7%E7%9A%84%E7%98%A6%E7%B4%A0%E9%98%BB%E6%8A%97?__eep__=6&__cft__[0]=AZXXkQUxIzzoAubuTod6XR3SBPjWLC4zLLXao-nou_oQLYBMfbQVrwRsumrR9eu1BIWZ8IDLLLotvxMjYjTI7E5ofmdLPINhu070WrfNBqKbx_Xce406n0QTq3UeupsD8tGWpczxDPKRnEvD5BBRgosQMYDjqt1TB5tGnMXo6iyLoLJ8BM7dgqlZEJYhgRE2I9A&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#健康的瘦素阻抗</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOVOaoTIslGTIX5PLstkXpQkUI7YVa-9m47MW_w7iRA4WSGIpZKQP6B3tHXEbpgbK4ujloTgGacTuLmvgrG4lWzsCSOZElf8JLQG21aFAk9BjZMgNoF9o3z-TraCLgQad5sjHJ4WGGy_J-zUXE8SSjkIf_YDJOkCfg7AmYngn0syq4QaqD2gKIi1t7J2I/s946/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%884.18.23.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="684" data-original-width="946" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOVOaoTIslGTIX5PLstkXpQkUI7YVa-9m47MW_w7iRA4WSGIpZKQP6B3tHXEbpgbK4ujloTgGacTuLmvgrG4lWzsCSOZElf8JLQG21aFAk9BjZMgNoF9o3z-TraCLgQad5sjHJ4WGGy_J-zUXE8SSjkIf_YDJOkCfg7AmYngn0syq4QaqD2gKIi1t7J2I/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%884.18.23.png" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">有時候,瘦素阻抗其實是一種健康的現象。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">從演化的角度來看,如果我們生病了或嚴重受傷,引起發炎反應,我們會需要更多的能量來修補細胞,支援免疫系統。所以這個時候會引起瘦素阻抗,讓我們可以攝取更多的能量。青少年和懷孕的孕婦也會有類似的機制,讓他們能夠攝取足夠的能量,不會因為時常感到飽足而攝取能量不足。這種情況,我們稱之為健康的瘦素阻抗。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">至於搬家、換工作等 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%92%B0%E5%A2%83%E5%A3%93%E5%8A%9B%E4%B9%9F%E6%9C%83%E6%9A%AB%E6%99%82%E5%A3%93%E6%8A%91%E7%98%A6%E7%B4%A0?__eep__=6&__cft__[0]=AZXXkQUxIzzoAubuTod6XR3SBPjWLC4zLLXao-nou_oQLYBMfbQVrwRsumrR9eu1BIWZ8IDLLLotvxMjYjTI7E5ofmdLPINhu070WrfNBqKbx_Xce406n0QTq3UeupsD8tGWpczxDPKRnEvD5BBRgosQMYDjqt1TB5tGnMXo6iyLoLJ8BM7dgqlZEJYhgRE2I9A&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#環境壓力也會暫時壓抑瘦素</a></span>,讓你一直想吃,停不下來。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">不健康的瘦素阻抗有兩種可能原因:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">1 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%83%A1%E6%80%A7%E7%99%BC%E7%82%8E?__eep__=6&__cft__[0]=AZXXkQUxIzzoAubuTod6XR3SBPjWLC4zLLXao-nou_oQLYBMfbQVrwRsumrR9eu1BIWZ8IDLLLotvxMjYjTI7E5ofmdLPINhu070WrfNBqKbx_Xce406n0QTq3UeupsD8tGWpczxDPKRnEvD5BBRgosQMYDjqt1TB5tGnMXo6iyLoLJ8BM7dgqlZEJYhgRE2I9A&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#惡性發炎</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrRg6oHBxJqOVR5W6bZuGhL7hAFY5AEmY826beEEK9IYb5_RkagG4TNP9h7bP6QblR6xYHX_YMKP9ifHl-_0cfBLG7_-Up3mcG6YE_y-tnHv9RFBsH1Rj7eEabY60-a5hHhKGKxpX4WedRBugCy0SXHuI-tGcXT-EZaLmPoFlg9tgPiKVnuUJ6VEJVllA/s1232/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.53.25.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="512" data-original-width="1232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrRg6oHBxJqOVR5W6bZuGhL7hAFY5AEmY826beEEK9IYb5_RkagG4TNP9h7bP6QblR6xYHX_YMKP9ifHl-_0cfBLG7_-Up3mcG6YE_y-tnHv9RFBsH1Rj7eEabY60-a5hHhKGKxpX4WedRBugCy0SXHuI-tGcXT-EZaLmPoFlg9tgPiKVnuUJ6VEJVllA/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.53.25.png" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">問題在於,脂肪細胞本身也會製造發炎物質,當身體儲存的脂肪達到一定的程度時,這些脂肪所製造的TNF-alpha就會導致活化星形膠質細胞,導致瘦素無法順利通過這些細胞進入大腦,進入一種惡性循環的情況。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">飲食中過多的飽和脂肪、油炸物、Omega-6脂肪酸和加工食品,也會導致身體發炎,脂肪越多,越吃越餓。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%AB%98%E8%83%B0%E5%B3%B6%E7%B4%A0%E4%B9%9F%E6%9C%83%E9%80%A0%E6%88%90%E7%98%A6%E7%B4%A0%E9%98%BB%E6%8A%97?__eep__=6&__cft__[0]=AZXXkQUxIzzoAubuTod6XR3SBPjWLC4zLLXao-nou_oQLYBMfbQVrwRsumrR9eu1BIWZ8IDLLLotvxMjYjTI7E5ofmdLPINhu070WrfNBqKbx_Xce406n0QTq3UeupsD8tGWpczxDPKRnEvD5BBRgosQMYDjqt1TB5tGnMXo6iyLoLJ8BM7dgqlZEJYhgRE2I9A&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#高胰島素也會造成瘦素阻抗</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk2C-HOiqPantDG3TK22TOUv_6XFcm7s7CyM2q6ecCNsO2X5FUWPj27leSNvj2HVNoCZaCngnokbwXLZnXjNf1uUO7EdoZe5WrZVBaUfHQM-TDmb-ifSdlpWr_2MTHTgG-aK8tuTosfWLallX6dsM1uUHCtrT_KBZ46OhqXgGcLDQx3X958l_sCXaLt_k/s1262/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.53.31.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="622" data-original-width="1262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk2C-HOiqPantDG3TK22TOUv_6XFcm7s7CyM2q6ecCNsO2X5FUWPj27leSNvj2HVNoCZaCngnokbwXLZnXjNf1uUO7EdoZe5WrZVBaUfHQM-TDmb-ifSdlpWr_2MTHTgG-aK8tuTosfWLallX6dsM1uUHCtrT_KBZ46OhqXgGcLDQx3X958l_sCXaLt_k/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.53.31.png" /></a></div><br /><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;">瘦素和胰島素都會像下視丘的同一個信箱發送訊號。研究發現,這個信箱沒有辦法同時讀取胰島素和瘦素的訊息,所以,如果胰島素的濃度過高,瘦素的消息就讀不到了。</span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">好不容易進入到大腦的瘦素,還是沒有辦法刺激下視丘的食慾中樞(淚)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">瘦素阻抗造成我們怎麼都吃不飽,怎麼辦?三招解決瘦素阻抗:</div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXgzD2OX-AldPWt7WiokeCOJO97dPJx0oxSFRV3V7L6IdS_zK2_GuDI5LCxjTHwF1p_wJk1cjAyATV4RNCbmqcwYG6JMHyiF17WxycvbN_KHPwebPTCGla8rb9lefofZxoS7YtchEpmJBnHESVaugQYhm2cBQ2A2w4np7qp0-E4_1Apmlm7aMeGBz5TMs/s990/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.53.42.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="594" data-original-width="990" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXgzD2OX-AldPWt7WiokeCOJO97dPJx0oxSFRV3V7L6IdS_zK2_GuDI5LCxjTHwF1p_wJk1cjAyATV4RNCbmqcwYG6JMHyiF17WxycvbN_KHPwebPTCGla8rb9lefofZxoS7YtchEpmJBnHESVaugQYhm2cBQ2A2w4np7qp0-E4_1Apmlm7aMeGBz5TMs/s16000/%E6%88%AA%E5%9C%96%202023-09-15%20%E4%B8%8B%E5%8D%883.53.42.png" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">1 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%99%8D%E4%BD%8E%E9%AB%94%E5%85%A7%E7%99%BC%E7%82%8E?__eep__=6&__cft__[0]=AZXXkQUxIzzoAubuTod6XR3SBPjWLC4zLLXao-nou_oQLYBMfbQVrwRsumrR9eu1BIWZ8IDLLLotvxMjYjTI7E5ofmdLPINhu070WrfNBqKbx_Xce406n0QTq3UeupsD8tGWpczxDPKRnEvD5BBRgosQMYDjqt1TB5tGnMXo6iyLoLJ8BM7dgqlZEJYhgRE2I9A&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#降低體內發炎</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">瘦素阻抗有時與體內的慢性發炎狀況有關。建議選擇含有豐富抗氧化物質和營養素的飲食,如全穀類、新鮮蔬果、健康脂肪(例如魚油、堅果和種子)以及富含歐米茄-3脂肪酸的食物。避免過度攝取高糖、高油脂的食物,因為它們可能增加身體的發炎反應。此外,適當的運動也有助於減少體內的發炎。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%99%8D%E4%BD%8E%E5%A3%93%E5%8A%9B?__eep__=6&__cft__[0]=AZXXkQUxIzzoAubuTod6XR3SBPjWLC4zLLXao-nou_oQLYBMfbQVrwRsumrR9eu1BIWZ8IDLLLotvxMjYjTI7E5ofmdLPINhu070WrfNBqKbx_Xce406n0QTq3UeupsD8tGWpczxDPKRnEvD5BBRgosQMYDjqt1TB5tGnMXo6iyLoLJ8BM7dgqlZEJYhgRE2I9A&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#降低壓力</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">長期的壓力可能導致荷爾蒙失衡,進而影響瘦素的生產和運作。適當的壓力管理有助於緩解瘦素阻抗。可以試著找到適合自己的放鬆方法,例如瑜伽、冥想、散步或聽音樂等。良好的睡眠也是降低壓力的重要因素,應確保每天有足夠的高品質睡眠。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%99%8D%E4%BD%8E%E8%83%B0%E5%B3%B6%E7%B4%A0%E9%98%BB%E6%8A%97?__eep__=6&__cft__[0]=AZXXkQUxIzzoAubuTod6XR3SBPjWLC4zLLXao-nou_oQLYBMfbQVrwRsumrR9eu1BIWZ8IDLLLotvxMjYjTI7E5ofmdLPINhu070WrfNBqKbx_Xce406n0QTq3UeupsD8tGWpczxDPKRnEvD5BBRgosQMYDjqt1TB5tGnMXo6iyLoLJ8BM7dgqlZEJYhgRE2I9A&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#降低胰島素阻抗</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">胰島素阻抗可能會影響瘦素的效果。為了降低胰島素阻抗,應著重在健康的飲食習慣上。避免高糖飲食,增加高纖維食物的攝取,可以有助於穩定血糖和改善胰島素敏感性。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">祝大家,今年夏天都能找回瘦素!</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-34557785260625796682023-07-21T02:17:00.001-07:002023-07-21T02:22:36.208-07:00各種可怕的極端觀念<p></p><div class="separator" style="clear: both; text-align: center;"><div class="xdj266r x11i5rnm xat24cr x1mh8g0r x1vvkbs x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0B4puRj2Dikp6rtyGytZV4AfwiD4FNjzhyNNM5ba_4N1X1gmh0liuTRIekw5rcx7LSkv5Ec_O-lR-yoyNwHthf26f5Bl-VFP78UK7yznV_SqYFuQ7DgtkQrm9LLbCpaORLvYTRR9dGqrfxUj8ctp8XY2_BoKoG5q_cXXELSp3UNl3t-w6SyZJ3egayi8/s1080/1.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0B4puRj2Dikp6rtyGytZV4AfwiD4FNjzhyNNM5ba_4N1X1gmh0liuTRIekw5rcx7LSkv5Ec_O-lR-yoyNwHthf26f5Bl-VFP78UK7yznV_SqYFuQ7DgtkQrm9LLbCpaORLvYTRR9dGqrfxUj8ctp8XY2_BoKoG5q_cXXELSp3UNl3t-w6SyZJ3egayi8/s16000/1.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">當了這麼久的減重醫師,聽最多的就是各種浮誇的減重行為~我發現大家很愛把一個好觀念推到極端,力求速效,結果導致反效果。</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">舉幾個例子來說說:</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">1 聽說168間歇性斷食有幫助 </div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNZDBEq6ShIdwTO7U4p73T2R11nzMIvd5elOhnvZZMA_jz-7AGIUeXV2F3UBzdtUa-op0pRronDllI_cdJcC9u8ZeTSrz60UFduYiCcZAxttzY-DAHZfrflb0kxpWwJwSTZpTupDdxDQHs52t6FcT-DisTYz-b25jx9QrfTKi8bRdrRRU9qn3H1jRSdtE/s1080/2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNZDBEq6ShIdwTO7U4p73T2R11nzMIvd5elOhnvZZMA_jz-7AGIUeXV2F3UBzdtUa-op0pRronDllI_cdJcC9u8ZeTSrz60UFduYiCcZAxttzY-DAHZfrflb0kxpWwJwSTZpTupDdxDQHs52t6FcT-DisTYz-b25jx9QrfTKi8bRdrRRU9qn3H1jRSdtE/s16000/2.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>結果:<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B9%BE%E8%84%86%E4%B8%80%E5%A4%A9%E5%8F%AA%E5%90%83%E4%B8%80%E9%A4%90?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#乾脆一天只吃一餐</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">正解:就算吃健康的食物,蛋白質的攝取量還是不夠,人體很難一餐吸收超過50g的蛋白質,低蛋白質會造成體脂肪很難降。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">而且,人很容易覺得:一天只吃一餐,就要吃些開心的,不太注意飲食內容,容易養成暴飲暴食和厭食的循環,腸道菌也會被訓練成很會吸收熱量的胖菌。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">吃了什麼東西,還是比吃不吃來的重要多了。建議至少一天兩餐,讓蛋白質有時間吸收,身體的壓力也會比較小。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">2 聽說多運動有幫助</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaXnf-WfkfJMo2AVPuZal2XbdYUlbM9pRlQsAS1z8DCEz6j6CLsmMJCCyVShhvuS0jXNReFIBjr6SvowMP5ohGKYbY7y3rFP0GfPNsJt04w_kXCRgGf1SyyEjUPIY7I5JgD2cHAue7qbime36JkUT7z05052jbN6EjTKnNysg4rt-AkmdurtO2DyN4ukM/s1080/3.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaXnf-WfkfJMo2AVPuZal2XbdYUlbM9pRlQsAS1z8DCEz6j6CLsmMJCCyVShhvuS0jXNReFIBjr6SvowMP5ohGKYbY7y3rFP0GfPNsJt04w_kXCRgGf1SyyEjUPIY7I5JgD2cHAue7qbime36JkUT7z05052jbN6EjTKnNysg4rt-AkmdurtO2DyN4ukM/s16000/3.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">結果:每天狂運動,一週運動七天,變成「<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%81%8E%E5%BA%A6%E8%A8%93%E7%B7%B4%E7%97%87%E5%80%99%E7%BE%A4?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#過度訓練症候群</a></span>」,吃不夠加上運動過度,身體判斷環境嚴峻,會降低代謝,導致減脂困難。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">正解:很愛運動至少做一休一, (除非你是訓練有素的運動員),重訓:有氧 = 2 : 1,讓身體有機會休息 。時間不多,一週運動90分鐘即可。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">3 聽說運動不控制飲食不會瘦 </div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXIcKP-M48ifGo6GrxHJyw9kk9B5Az6dhxFu4jAZa_WF4IaX9KWv3pTjjTpsFtig7CfBIds7nGze2VFfhxsyV76jr2guMixeXHuOrTZZNiIoy4rO6TPVfPFOAH9mBTuMX4F2meY6rvf05XqofjloSJDaXvJ1uf7xB8KqJkjg5ivhS2tlxVHqT3leN2Blo/s1080/4.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXIcKP-M48ifGo6GrxHJyw9kk9B5Az6dhxFu4jAZa_WF4IaX9KWv3pTjjTpsFtig7CfBIds7nGze2VFfhxsyV76jr2guMixeXHuOrTZZNiIoy4rO6TPVfPFOAH9mBTuMX4F2meY6rvf05XqofjloSJDaXvJ1uf7xB8KqJkjg5ivhS2tlxVHqT3leN2Blo/s16000/4.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">結果:<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%AE%8C%E5%85%A8%E4%B8%8D%E9%81%8B%E5%8B%95?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#完全不運動</a></span>(而且飲食也沒控制)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">正解:做運動線條才會好看。只靠飲食,我是不可能長這樣的。</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">4 聽說吃水果很健康</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgldA7wIDJkOBRI4MEvHLudZGjcuNhzm-53XW2K51XpHspzirdj9Ldssd2p_8o3xEhrmGjXiHICmwf1Xvarc4JOrTwUCYJat3cQv9kyChiCOKkKqSe6KRMQ32QuUmlG8ImS3das7LoqIqhVicODYuydKr16QWSUko8TVekGzVxEoTMrd4gc5HmLAXZ_S6E/s1080/6.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgldA7wIDJkOBRI4MEvHLudZGjcuNhzm-53XW2K51XpHspzirdj9Ldssd2p_8o3xEhrmGjXiHICmwf1Xvarc4JOrTwUCYJat3cQv9kyChiCOKkKqSe6KRMQ32QuUmlG8ImS3das7LoqIqhVicODYuydKr16QWSUko8TVekGzVxEoTMrd4gc5HmLAXZ_S6E/s16000/6.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">結果:<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%8F%AA%E5%90%83%E8%98%8B%E6%9E%9C%E6%B8%9B%E8%82%A5?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#只吃蘋果減肥</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">正解:零蛋白質,加上只攝取澱粉和果糖,很快養成肌少肉肥的泡芙人的體型。</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">5 聽說吃太多水果會脂肪肝</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBfQVnGHiSBVMj2yjvPGY8t-raYivN1pZE8Uzun5XtcvZJeePdTcvV5u64vW4_nPPKYw8l20WYhk5scmNrU5GBoI6xE98hSHhpYe5h-QtCPSgT4BOtAdnFMNZ1PsqzJtBYzOj7u13EIoEmti3L7ql5B18BJX5W_0AUQ6F5I3G-fXnaO94kRPeb47cnRnc/s1080/5.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBfQVnGHiSBVMj2yjvPGY8t-raYivN1pZE8Uzun5XtcvZJeePdTcvV5u64vW4_nPPKYw8l20WYhk5scmNrU5GBoI6xE98hSHhpYe5h-QtCPSgT4BOtAdnFMNZ1PsqzJtBYzOj7u13EIoEmti3L7ql5B18BJX5W_0AUQ6F5I3G-fXnaO94kRPeb47cnRnc/s16000/5.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">結果:<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%AE%8C%E5%85%A8%E4%B8%8D%E6%95%A2%E5%90%83%E6%B0%B4%E6%9E%9C?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#完全不敢吃水果</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">正解:一天一個拳頭的水果,果糖量不多,水果的植化素,維他命和纖維質對身體還是有幫助的</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">6 聽說少吃會瘦</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9dmvn0mFU4a9YXCzV0if8-o38AvU1Jd8e5Qgs3VyeEBophhZ1etTSjTQRkOPWwYFxCRKXr4F70chyENuqTs81XcpUSya0ZNNTA9Nfk6B_2AgdrZGPLS64uzVGO50mkGcqFPvHJLR33em5NxcXUqn9PSBzvC46ttiSjsOI_Y1mBJREMQayQ6p9InC7pVo/s1080/7.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9dmvn0mFU4a9YXCzV0if8-o38AvU1Jd8e5Qgs3VyeEBophhZ1etTSjTQRkOPWwYFxCRKXr4F70chyENuqTs81XcpUSya0ZNNTA9Nfk6B_2AgdrZGPLS64uzVGO50mkGcqFPvHJLR33em5NxcXUqn9PSBzvC46ttiSjsOI_Y1mBJREMQayQ6p9InC7pVo/s16000/7.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">結果:<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B9%BE%E8%84%86%E6%96%B7%E9%A3%9F%E5%8F%AA%E5%96%9D%E6%B0%B4?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#乾脆斷食只喝水</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">正解:BMI>30的人全斷食只喝水可減去95%脂肪,但體脂肪不高的人,斷食會減去一半肌肉。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">人類對於禁食的研究其實不少,事實擺在眼前,認為身體燃燒肌肉不划算,就覺得肌肉不會掉,是一廂情願的想法;身體只想讓我們活下去,斷食後燃燒肌肉降低代謝,留住腰內肉的脂肪,才能讓不胖的人度過飢荒。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">掉肌肉就算了,掉蘋果肌我不行。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">7 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%81%BD%E8%AA%AA%E5%90%83%E6%B2%B9%E8%84%82%E4%B8%8D%E6%9C%83%E8%83%96?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#聽說吃油脂不會胖</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZnexT2PBlenb-unNwW0wKStAOncPBIrg-y6Bdhe-Aj2uzw-k6YDbHRvQbzP6umsW95JVj29pBxLshrIq2aRUnUq2y6eNpcnw1PeVvvnNHhoB-WCc4FTYR-Yvlb9-sLZwluL7d5f1dp3FqNUSEqIYfCJj7fo2W5ke0lJUKRXvtfs397YjTLLSA4Eh1RmM/s1080/8.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZnexT2PBlenb-unNwW0wKStAOncPBIrg-y6Bdhe-Aj2uzw-k6YDbHRvQbzP6umsW95JVj29pBxLshrIq2aRUnUq2y6eNpcnw1PeVvvnNHhoB-WCc4FTYR-Yvlb9-sLZwluL7d5f1dp3FqNUSEqIYfCJj7fo2W5ke0lJUKRXvtfs397YjTLLSA4Eh1RmM/s16000/8.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">結果:堅果,控肉,奶油狂吃,全身都是脂肪(但都是好油)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">正解:油脂的熱量還是非常驚人,精製澱粉加上油脂的組合更是破壞血管。除非自己煮,不然外食裹粉,滷味的肉都含有糖或精緻澱粉。盡量攝取富含omega-3的油脂(深海魚和堅果),避免大豆油花生油等omega-6製品,讓omega 3和6 = 1:4,才能抗發炎和氧化。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">8 聽說少吃澱粉可以減重</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzOZfPj0df-GTzzxKAcck_JiVy6fPJANkqrc93eaB9WqDrL9Bl7NGGVpoFJPCOXLz8qdtHR9k-IppKfLHtlJoHyuW8wkhgygiyZndxpy6XH5MOHXZWh10OkWeps_Gy4-QKL66cl6ZLojFmxGpPj5ua9NkkZEWGXqQ5cbluPrgmF3quMQfzClOVk2Un4VE/s1080/9.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzOZfPj0df-GTzzxKAcck_JiVy6fPJANkqrc93eaB9WqDrL9Bl7NGGVpoFJPCOXLz8qdtHR9k-IppKfLHtlJoHyuW8wkhgygiyZndxpy6XH5MOHXZWh10OkWeps_Gy4-QKL66cl6ZLojFmxGpPj5ua9NkkZEWGXqQ5cbluPrgmF3quMQfzClOVk2Un4VE/s16000/9.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">結果:<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%9C%8B%E5%88%B0%E6%BE%B1%E7%B2%89%E5%B0%B1%E5%83%8F%E7%9C%8B%E5%88%B0%E9%AC%BC%E4%B8%80%E6%A8%A3?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#看到澱粉就像看到鬼一樣</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">正解:肌肉和肝臟可以儲存1000~2000卡澱粉,偶而吃到真的沒關係</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">9 聽說斷糖可以減重</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">結果:<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%9C%8B%E5%88%B0%E7%87%9F%E9%A4%8A%E5%93%81%E5%8C%85%E8%A3%9D%E6%9C%891g%E7%B3%96%E5%B0%B1%E9%A9%9A%E6%85%8C%E5%A4%B1%E6%8E%AA?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#看到營養品包裝有1g糖就驚慌失措</a></span>(但是吃到有30g糖的貝果沒關係)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">正解:2g糖也就8大卡,可以忽略不計</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">10 聽說吃代糖不好</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlDb0TWAmL-T-vZiZyL9o7z4jRcRGg6jhcs4IfKcNblNgoSy5yP8jTAabKktvn2AjvuG32hP_tNZMET6Bb--wScIcJV4gBbE4kpAkZPi2VEPQ9rimyPKTNujal1g0ho3yUnPl6YIXqC2lM9MR52ozADfROXvW4NR4Pi5U_ak2edVpqWQTjkZUm47UM-7Q/s1080/10.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlDb0TWAmL-T-vZiZyL9o7z4jRcRGg6jhcs4IfKcNblNgoSy5yP8jTAabKktvn2AjvuG32hP_tNZMET6Bb--wScIcJV4gBbE4kpAkZPi2VEPQ9rimyPKTNujal1g0ho3yUnPl6YIXqC2lM9MR52ozADfROXvW4NR4Pi5U_ak2edVpqWQTjkZUm47UM-7Q/s16000/10.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">結果:覺得吃到代糖對身體不好 (但是吃有30g糖的肉桂捲沒關係)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">正解:赤藻醣醇,羅漢果糖等代糖都不是實驗室合成的,對胰島素刺激很低,就算是人工合成阿斯巴甜,30幾年的研究也沒有發現會傷害人體(不過阿斯巴甜會刺激胰島素)(但還是比精製糖好)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">最近還看到,「跑步會導致肌少症」,所以不敢跑步。還有人覺得「跑步會讓腿變粗」,但是各位,這兩個迷思不是互相矛盾嗎!?雖然結論一樣就是不想跑啦!</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A4%A7%E5%AE%B6%E9%82%84%E6%9C%89%E6%B2%92%E6%9C%89%E8%81%BD%E8%AA%AA%E5%90%84%E7%A8%AE%E6%A5%B5%E7%AB%AF%E5%81%9A%E6%B3%95%E5%91%A2?__eep__=6&__cft__[0]=AZVAV3PbazW-YXusC9pN1FeBlcyXxusScfXPv0m9zRZvVjDjKoZwSsTDE2ycXKPvmfpePOi7fB6xQEvcu7z6lOM6ydHffiSmJgPHkRw4orb_xKncc8Jh2j5jC3CKfKZ-c1H9p3lN7qskidh_Bl4XYlkq9mIWDCCOqxC0BiaPsLwkcu0PJ_2xBFI-YJtqFaMiXRc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#大家還有沒有聽說各種極端做法呢</a></span></div></div></div><div class="cxmmr5t8 oygrvhab hcukyx3x c1et5uql o9v6fnle ii04i59q" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-27904550131688393932023-07-21T02:15:00.001-07:002023-07-28T01:21:41.821-07:00狂運動瘦不下來?十個運動迷思!<p></p><div class="separator" style="clear: both; text-align: center;"><div class="xdj266r x11i5rnm xat24cr x1mh8g0r x1vvkbs x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg887KyIGK9SVsYIPUG7LIMFzOQW0YP4RskRUwDNt2jBMRWYyht_7H-HUFojJ2FG_G5QCEAFdwxW_55qSDowkAoBhuu1B2TRkNvHq7a1svRso4eePBFLlvwUuRW8sTM6R19PUNBbfmCrSzdz-5sLDbbB9a9pba-By58bFfcnOgvCfIeuXK4UZSfgJO6Nqs/s1080/a.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg887KyIGK9SVsYIPUG7LIMFzOQW0YP4RskRUwDNt2jBMRWYyht_7H-HUFojJ2FG_G5QCEAFdwxW_55qSDowkAoBhuu1B2TRkNvHq7a1svRso4eePBFLlvwUuRW8sTM6R19PUNBbfmCrSzdz-5sLDbbB9a9pba-By58bFfcnOgvCfIeuXK4UZSfgJO6Nqs/s16000/a.jpeg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div dir="auto" style="font-family: inherit;">來聊聊10個運動迷思!還在急診室上班的時代,整個人看起來又瘦又憔悴,就像一根竹竿(還吊滿了衣服)。在健身房運動的時候,也不太確定器材怎麼用,總覺得別人都以可疑的眼光看著我,只要旁邊有一個巨巨在跟我做一樣的動作,我就會開溜,先做其他的器材。要是有人在旁邊等,我會覺得尷尬又超緊張。</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN0W_EhZ801Pd2uElzzmatBJY__L-IFF2wvraW8sRIAbs7UH1f3l5K3EA8oT7U9ZHeV5oRWBWKV5HY6tuNxRRMUzzhTgIlKDQaIkechTjLFdVkgBaAjsHTU9U0LmmfNyqqE4jVZcrxmfFxUR7wz7dVFMFh4rSgdHRCQ19FgT52hIVOna2_anjoNDWfXCQ/s1080/b.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN0W_EhZ801Pd2uElzzmatBJY__L-IFF2wvraW8sRIAbs7UH1f3l5K3EA8oT7U9ZHeV5oRWBWKV5HY6tuNxRRMUzzhTgIlKDQaIkechTjLFdVkgBaAjsHTU9U0LmmfNyqqE4jVZcrxmfFxUR7wz7dVFMFh4rSgdHRCQ19FgT52hIVOna2_anjoNDWfXCQ/s16000/b.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">有人跟我說,你要吃胖一點再去練,才能把肥肉練成肌肉。還好當時沒有聽信這些Bro science (兄弟科學),不過說起來,現在相信這些道聽塗說的人還是不少。奉上幾個運動迷思,幫大家破除一下。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">1 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%85%88%E5%90%83%E8%83%96%E5%86%8D%E7%B7%B4?__eep__=6&__cft__[0]=AZXRZNs5Tz0nR5HRt1j7-1wCCiDVcKNwYjNOL9cel7AbJlNpkdyQ-GRdfCmCn5hv5c55XmhbRv3OV_0r-rFhSt38bGAQIIEIx5WdC8i0Sv0GiZIeP5W0eJS9jqs6NYWn20ttiTEhngL_r1aLq3Q1UkG6o04PZaUOddt_S9kt-7e837JxtwuDNUn4y2SK5OUJ8AE&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#先吃胖再練</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsy4DstflTD_ZRo8Ws0ghUWquEnNvX8cIXZ9OyNJwud0f82IGWa2ToyKH_2-NFjI8rTp5VZQVdp7ZNoUvLVGvHkX__RYkbWvT92LmPIp07bl9cbeX5hbo6ZjyrZ1MOuxv7JwJB7yaqB62yUkW6SMZXDtc3cAb9CHYdC3cWkyab3JhqJUeBHCx-OVWg78w/s1080/c.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsy4DstflTD_ZRo8Ws0ghUWquEnNvX8cIXZ9OyNJwud0f82IGWa2ToyKH_2-NFjI8rTp5VZQVdp7ZNoUvLVGvHkX__RYkbWvT92LmPIp07bl9cbeX5hbo6ZjyrZ1MOuxv7JwJB7yaqB62yUkW6SMZXDtc3cAb9CHYdC3cWkyab3JhqJUeBHCx-OVWg78w/s16000/c.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>事實上,體脂低的增肌速率比較快。脂肪就是脂肪,肌肉就是肌肉,是完全不同結構的組織。體脂肪低的人,胰島素比較敏感,增肌比較迅速;吃胖之後,反而胰島素阻抗,長出來都是肥肉。事實上,也建</div><div dir="auto" style="font-family: inherit;">議體脂偏高的人,在飲食上先安排減脂再增肌,比較有效率。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%B7%91%E6%AD%A5%E6%98%AF%E6%B8%9B%E8%84%82%E6%9C%80%E5%A5%BD%E7%9A%84%E9%81%8B%E5%8B%95?__eep__=6&__cft__[0]=AZXRZNs5Tz0nR5HRt1j7-1wCCiDVcKNwYjNOL9cel7AbJlNpkdyQ-GRdfCmCn5hv5c55XmhbRv3OV_0r-rFhSt38bGAQIIEIx5WdC8i0Sv0GiZIeP5W0eJS9jqs6NYWn20ttiTEhngL_r1aLq3Q1UkG6o04PZaUOddt_S9kt-7e837JxtwuDNUn4y2SK5OUJ8AE&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#跑步是減脂最好的運動</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHSks5Ywy764e4B34JQxLIvdC7Wcs5K_wU--8wYHnWMdeIR_ehLPb0KT6TVoypRzewRrWoSrEE4lQxGXaNwm_W_G8TGsiijSEI7NPICpBOZV18p0JLhSBY1e2gyHru7m9mNKkElG-pH4AxeXR4ujROhZ42Xf9PxkxdVROD0KXWA6Y6_mdSC66jqCd8ZwE/s1080/d.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHSks5Ywy764e4B34JQxLIvdC7Wcs5K_wU--8wYHnWMdeIR_ehLPb0KT6TVoypRzewRrWoSrEE4lQxGXaNwm_W_G8TGsiijSEI7NPICpBOZV18p0JLhSBY1e2gyHru7m9mNKkElG-pH4AxeXR4ujROhZ42Xf9PxkxdVROD0KXWA6Y6_mdSC66jqCd8ZwE/s16000/d.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">不否認有氧運動對健康和心肺的益處。但是,我們可以看到運動場上田徑選手的體型,都偏乾瘦,這是因為跑步雖然會讓肌肉耐力增加,但是無法刺激肌肉肥大。由於他們訓練會消耗大量的熱量,一但停止訓練,吃一樣多的東西,就會長出不少肥肉。想要健壯的體型,光是跑步是無法的。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">夜跑更是萬分危險!萬一跑完步帶一包鹹酥雞回家,比沒出門還恐怖。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%B8%B8%E6%B3%B3%E6%98%AF%E9%9B%95%E5%A1%91%E8%BA%AB%E5%BD%A2%E6%9C%80%E5%A5%BD%E7%9A%84%E9%81%8B%E5%8B%95?__eep__=6&__cft__[0]=AZXRZNs5Tz0nR5HRt1j7-1wCCiDVcKNwYjNOL9cel7AbJlNpkdyQ-GRdfCmCn5hv5c55XmhbRv3OV_0r-rFhSt38bGAQIIEIx5WdC8i0Sv0GiZIeP5W0eJS9jqs6NYWn20ttiTEhngL_r1aLq3Q1UkG6o04PZaUOddt_S9kt-7e837JxtwuDNUn4y2SK5OUJ8AE&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#游泳是雕塑身形最好的運動</a></span>。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ejLGkqbcNfWkM1QZ5ZyqFKykfJXVF_5QBOGnM8KqXIMI-GjALcj4R8sTkLXnoX3sI0xYIQRqZTCJFRqlrp6do-pNK9o6ykmYBoskABKQS-QideZvNk0vjebGcKn5aSLivKqr6H_CF6BVsPv2qfEYtlGl6mKR3pTK2lr_0SAzpCYVgdWNkN962VqzUOo/s1080/e.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ejLGkqbcNfWkM1QZ5ZyqFKykfJXVF_5QBOGnM8KqXIMI-GjALcj4R8sTkLXnoX3sI0xYIQRqZTCJFRqlrp6do-pNK9o6ykmYBoskABKQS-QideZvNk0vjebGcKn5aSLivKqr6H_CF6BVsPv2qfEYtlGl6mKR3pTK2lr_0SAzpCYVgdWNkN962VqzUOo/s16000/e.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">游泳對健康是好,但研究發現,由於長期浸泡在相對低溫的水裡,會導致食慾大增,應該很多人都有游完泳肚子很餓的感受吧?想要邊游泳邊減重,必須認真計算熱量才行。</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">4 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%8F%AA%E8%A6%81%E5%81%9A%E9%87%8D%E8%A8%93%E5%B0%B1%E8%83%BD%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82?__eep__=6&__cft__[0]=AZXRZNs5Tz0nR5HRt1j7-1wCCiDVcKNwYjNOL9cel7AbJlNpkdyQ-GRdfCmCn5hv5c55XmhbRv3OV_0r-rFhSt38bGAQIIEIx5WdC8i0Sv0GiZIeP5W0eJS9jqs6NYWn20ttiTEhngL_r1aLq3Q1UkG6o04PZaUOddt_S9kt-7e837JxtwuDNUn4y2SK5OUJ8AE&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#只要做重訓就能增肌減脂</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH0-IfORdUBnkWv1mQNQqaboyAV9MfwWXZ7umMcIQQGbhUYtgxLxvHb4WwiSBjZHngMCMRFWuo24x65MXU1hVXda7vuRzyj8PIh0AGtqr1Lnyl_hTN7JsUYRQZj2iBH3eaYwGW1vHsHmnUeNuXKeQ2GZksyyjV_siXS6hZv4DX-tTK5Ah-NBbY0-cRCbY/s1080/f.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH0-IfORdUBnkWv1mQNQqaboyAV9MfwWXZ7umMcIQQGbhUYtgxLxvHb4WwiSBjZHngMCMRFWuo24x65MXU1hVXda7vuRzyj8PIh0AGtqr1Lnyl_hTN7JsUYRQZj2iBH3eaYwGW1vHsHmnUeNuXKeQ2GZksyyjV_siXS6hZv4DX-tTK5Ah-NBbY0-cRCbY/s16000/f.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">只能挑一種運動的話,我會挑重訓,不過由於人體的肌纖維分成有氧耐力型的紅肌(I) 和力量爆發型的白肌 (IIb)。紅肌燃燒脂肪的能力好,重量訓練能刺激白肌肥大,肌肉肥大就能儲存更多肝糖,讓吃下去的澱粉存在肌肉裡,不變成脂肪堆起來,所以重訓和有氧不能偏廢。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">5 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%B7%91%E5%AE%8C%E6%AD%A5%E5%86%8D%E4%BE%86%E5%81%9A%E5%B9%BE%E4%B8%8B%E4%BC%8F%E5%9C%B0%E6%8C%BA%E8%BA%AB%E7%95%B6%E6%94%B6%E5%B0%BE?__eep__=6&__cft__[0]=AZXRZNs5Tz0nR5HRt1j7-1wCCiDVcKNwYjNOL9cel7AbJlNpkdyQ-GRdfCmCn5hv5c55XmhbRv3OV_0r-rFhSt38bGAQIIEIx5WdC8i0Sv0GiZIeP5W0eJS9jqs6NYWn20ttiTEhngL_r1aLq3Q1UkG6o04PZaUOddt_S9kt-7e837JxtwuDNUn4y2SK5OUJ8AE&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#跑完步再來做幾下伏地挺身當收尾</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicg6P0U7MCF5C5EFzkl1noB3foVf_eJ4Iw3SPHCqeCuIRjnYYa_0XbPaD_7UFVjgiGNjaXjAY78_vFNckHTJAswGl7pofhrARUTZ6jVeavklI6aRZrXZC7MuCTiH7Kajy6xh6VOlh_k-hNNDlxknZ-bI1hMTpyAxKiPDIcuPjPbVTy4WUtdgL3JrN5KdY/s1080/g.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicg6P0U7MCF5C5EFzkl1noB3foVf_eJ4Iw3SPHCqeCuIRjnYYa_0XbPaD_7UFVjgiGNjaXjAY78_vFNckHTJAswGl7pofhrARUTZ6jVeavklI6aRZrXZC7MuCTiH7Kajy6xh6VOlh_k-hNNDlxknZ-bI1hMTpyAxKiPDIcuPjPbVTy4WUtdgL3JrN5KdY/s16000/g.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">關鍵是先做肌力訓練再有氧!幾下是不夠的,全身的肌肉需要有系統的鍛鍊。而且,先做有氧,就沒力做肌力訓練了。重訓完再做有氧,會有幾個好處:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">1) 重訓的力量不會因為先做了有氧後減低</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">2) 能更有效率啟動有氧燃燒脂肪的作用</div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97mrEJ6I31ZQDSJcH5AX-JwY68ADB3OfUn9QbsqedBTCvq9EequPh5G6MKY_-zPZmWn8MqA-ROxAyKGthddMaKHj9JeR0izK7Au-lN_sdT7dg7jMu7-w_3hdODpbbGr5DT-e3uGX2vDD7SDwivEdj4Qvs_f7ITOKAzgE-Ry7k4idJAK_Lb6X3ENhYEX4/s1080/1.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97mrEJ6I31ZQDSJcH5AX-JwY68ADB3OfUn9QbsqedBTCvq9EequPh5G6MKY_-zPZmWn8MqA-ROxAyKGthddMaKHj9JeR0izK7Au-lN_sdT7dg7jMu7-w_3hdODpbbGr5DT-e3uGX2vDD7SDwivEdj4Qvs_f7ITOKAzgE-Ry7k4idJAK_Lb6X3ENhYEX4/s16000/1.jpeg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div dir="auto" style="font-family: inherit;"><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">1. <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%A6%81%E7%B7%B4%E4%BB%B0%E8%87%A5%E8%B5%B7%E5%9D%90%E6%89%8D%E6%9C%83%E6%9C%89%E8%85%B9%E8%82%8C?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#要練仰臥起坐才會有腹肌</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0VQTeo0KuvCjIW_0_DeVA9mGxzCgUGTAErjAdjBiU-Jc1Ld_oHUCpp5XTLo2n5NeTYeDjJCo008vizXXirSTFNDVnDGTtoPl7Gu1E0_U0WwwSbmttBMXtie3BXqPV20JUtsI2wjb2kUEV7DRLHij645l8ClF_Yu1r7dRBQWR7dGIh_b0HdFaTLf-6bEE/s1080/4.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0VQTeo0KuvCjIW_0_DeVA9mGxzCgUGTAErjAdjBiU-Jc1Ld_oHUCpp5XTLo2n5NeTYeDjJCo008vizXXirSTFNDVnDGTtoPl7Gu1E0_U0WwwSbmttBMXtie3BXqPV20JUtsI2wjb2kUEV7DRLHij645l8ClF_Yu1r7dRBQWR7dGIh_b0HdFaTLf-6bEE/s16000/4.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>先不管腹肌是吃出來的,腹肌還是可以練大塊點,不然得瘦成紙片人才看得到。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">仰臥起坐很難練出六塊腹肌,如果抱頭做的話,還會導致脊椎受傷。滾輪練到的也是以上背,上胸和核心為主,且初學者容易受傷。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">相較之下,<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%8D%B7%E8%85%B9%E6%88%96%E6%8A%AC%E8%85%BF%E7%AD%89%E9%81%8B%E5%8B%95?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#卷腹或抬腿等運動</a></span> 對於鍛鍊腹肌效果更好,特別適合初學者。</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%81%9C%E6%AD%A2%E8%A8%93%E7%B7%B4%E5%BE%8C?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#停止訓練後</a></span>,肌肉會變脂肪?</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgej9SW0Yfk8AZb6qGkzTJmV3MXmZeMkgHHxlg6g-r6XqpuxvKdej1tRKc6F7SD9TVjgGwedsCY-wAfhIsj_qKYvCe1e_yPHDPxf48zCHdZ25PqYuRqBjkzPBc95vCg8lxJSgcTIpSBYd6hnsGRC-tAIXNk4uQHev-xY_T01mF-SmtprCRgH_gBPaz_3QY/s1080/5.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgej9SW0Yfk8AZb6qGkzTJmV3MXmZeMkgHHxlg6g-r6XqpuxvKdej1tRKc6F7SD9TVjgGwedsCY-wAfhIsj_qKYvCe1e_yPHDPxf48zCHdZ25PqYuRqBjkzPBc95vCg8lxJSgcTIpSBYd6hnsGRC-tAIXNk4uQHev-xY_T01mF-SmtprCRgH_gBPaz_3QY/s16000/5.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">與前一點類似,停止運動後,肌肉可能會逐漸鬆弛,但肌肉絕不會變成脂肪。然而,若在節食減脂時,可能會燃燒肌肉,再復胖時就會長出更多脂肪,這才是肌肉變脂肪的真相。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%B7%91%E6%AD%A5%E9%80%9F%E5%BA%A6%E8%B6%8A%E5%BF%AB%E5%8F%AF%E4%BB%A5%E7%87%83%E7%87%92%E6%9B%B4%E5%A4%9A%E8%84%82%E8%82%AA?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#跑步速度越快可以燃燒更多脂肪</a></span>?</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtGOayTR8ghBM0b0TS0j2Q4Aj-hBhUHS91ramsJ0eje5hlEWtI8JInCxkXZx2fKTYAb-H_-bW4JpQBrHI11GCfnXTOav-lDSyBPJpebpvfeDIDoX-t7RPZ53utqF4-11awdu1bQ3qoeaQMCQoBiXsNQdgEIdVNzvUThbnAHHFkKMRL2pufXut7kTOC8JY/s1080/6.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtGOayTR8ghBM0b0TS0j2Q4Aj-hBhUHS91ramsJ0eje5hlEWtI8JInCxkXZx2fKTYAb-H_-bW4JpQBrHI11GCfnXTOav-lDSyBPJpebpvfeDIDoX-t7RPZ53utqF4-11awdu1bQ3qoeaQMCQoBiXsNQdgEIdVNzvUThbnAHHFkKMRL2pufXut7kTOC8JY/s16000/6.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">兩者燃燒的脂肪量差不多,但是跑得快還是可以燃燒比較多熱量。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">當我們跑步的時候,我們的身體會燃燒能量來提供動力,對吧?這些能量主要來自兩種來源:一種是脂肪,另一種是肝糖,肝糖其實就像是我們身體的"快速能源"。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">這兩種能源被身體使用的比例是由我們的心跳速度決定的。當我們跑得慢的時候,心跳就慢,身體會比較多地使用脂肪來產生能量;但是當我們跑得快的時候,心跳就快,身體就會比較多地使用肝糖。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">那麼,跑得快和跑得慢哪一種會燃燒更多的脂肪呢?實際上,<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%85%A9%E8%80%85%E7%87%83%E7%87%92%E7%9A%84%E8%84%82%E8%82%AA%E5%B7%AE%E4%B8%8D%E5%A4%9A?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#兩者燃燒的脂肪差不多</a></span>。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">想像一下,當你慢慢跑步,你的心跳速度每分鐘100下,你的身體大約有一半的能量來自脂肪,另一半來自肝糖。所以,如果你跑了五分鐘,並消耗了50大卡的能量,那麼大約有25大卡來自脂肪。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">但是,如果你跑得更快,讓你的心跳速度每分鐘達到140下,你的身體可能只有30%的能量來自脂肪,而70%的能量來自肝糖。所以,如果你以這種速度跑了五分鐘,消耗了100大卡的能量,那麼有30大卡來自脂肪。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">所以,雖然你跑得更快,消耗的總能量更多,但實際上只多燃燒了5大卡。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">值得注意的是,如果你採取低碳飲食,運動前又沒有吃澱粉,身體可能會將肌肉分解成燃料來提供運動所需的能量,這樣一來,肌肉就可能會隨著運動的進行而減少。所以在大餐之後,我建議可以透過快跑來多消耗一些熱量。</div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;">4 # 跑步腿會變太壯</div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6HrRmNRH9g6NK3GyGjWMzL4Up-y3whfNBxQv9hlfww66wk4UfUHXiP6FZBLjYLYTMd_DL8US6XpabKN2BruCVfyVlaoC7N0SmkKd0SadVvPbHGwdJVWt5a1LCeVe-zC0sfV1uHKJ_Tc10FiGLphA6oY3odssTaW_eWQtPVwOXW3D7pHZxAEWAfdVvTWc/s1080/7.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6HrRmNRH9g6NK3GyGjWMzL4Up-y3whfNBxQv9hlfww66wk4UfUHXiP6FZBLjYLYTMd_DL8US6XpabKN2BruCVfyVlaoC7N0SmkKd0SadVvPbHGwdJVWt5a1LCeVe-zC0sfV1uHKJ_Tc10FiGLphA6oY3odssTaW_eWQtPVwOXW3D7pHZxAEWAfdVvTWc/s16000/7.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">跑步腿會變粗主要是因為腿暫時充血膨脹,過幾天就消了,不會變成蘿蔔腿。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">10 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%B2%92%E6%9C%89%E4%BF%A1%E5%BF%83%E9%80%B2%E5%81%A5%E8%BA%AB%E6%88%BF?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#沒有信心進健身房</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglDiiZrx6ntGAhr5DtY5JVZ3dAnTbhJBdl4qhXypRP0IvlVUnJwl_NScjfhLN_XPxl48Y3KejpjFqUamrh3hXgqw3H34rgsvcHaP-qOLgYX7sxLfqvD8jNCldr6B5lFfKbI3Lmc8AZBipj50ee-dtovs7lNZ84sAdnd7QAN9cWv1JUmcPPLUF5G-de7Ww/s1080/8.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglDiiZrx6ntGAhr5DtY5JVZ3dAnTbhJBdl4qhXypRP0IvlVUnJwl_NScjfhLN_XPxl48Y3KejpjFqUamrh3hXgqw3H34rgsvcHaP-qOLgYX7sxLfqvD8jNCldr6B5lFfKbI3Lmc8AZBipj50ee-dtovs7lNZ84sAdnd7QAN9cWv1JUmcPPLUF5G-de7Ww/s16000/8.jpeg" /></a></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">不管你是瘦子還是大隻佬,如果你曾經因為沒有信心,或是不知道如何使用器材,就不敢踏進健身房一步,其實是完全沒有必要的。除了我第一個教練,沒有人會記得那個時候很遜的你,只會記得現在的你!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#增肌減脂</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%A2%B3%E5%BE%AA%E7%92%B0?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#碳循環</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%93%87%E6%9C%A8%E8%89%AF%E9%A3%9F?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#擇木良食</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#金鶯診所</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%89%E6%A8%B9%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#三樹金鶯診所</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%A8%B9%E6%9E%97%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#樹林金鶯診所</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%A1%83%E5%9C%92%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#桃園金鶯診所</a></span> </div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%9C%9F%E5%9F%8E%E6%9D%BF%E6%A9%8B%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#土城板橋金鶯診所</a></span> 敬請期待</div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/acsm?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#ACSM</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%BE%8E%E5%9C%8B%E9%81%8B%E5%8B%95%E9%86%AB%E5%AD%B8%E6%9C%83%E8%AC%9B%E5%B8%AB?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#美國運動醫學會講師</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/issn?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#ISSN</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%81%8B%E5%8B%95%E7%87%9F%E9%A4%8A%E5%B0%88%E5%AE%B6?__eep__=6&__cft__[0]=AZUH-Eb_m-J4g5d58ev7LNcj8S7Pqs4WKUtQY2O7FmgfIpuhCVQe4-3o3Ym1n8flrSvl7N9oYCbR14cxFcGoiVLz6OToSAtVwwx26JRicBVSfImDJRaFQAwl76o_CMqeWe9zpyv_rReSCNWo4hNtI3ePvh_2BIG299UagEEZ6TnpXUwM6Acc6Gi3Y6DOj9POwL4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#運動營養專家</a></span></div></div></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; text-align: left; white-space-collapse: preserve;"><div dir="auto" style="font-family: inherit;">祝大家都能順利增肌減脂~</div></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-30124007291724335502023-05-30T01:53:00.001-07:002023-05-30T02:04:35.524-07:00睡眠品質好壞,決定了運動和飲食的效果!分享我的四招「好眠秘訣」,搭配安怡芝麻素色胺酸奶粉提升你的睡眠品質!對我來說,<b>睡得好,比運動或飲食更重要</b>。有一陣子比較忙碌,工作完再去運動,時間已經很晚了,再加上煩心的事情多,每天睡不到六小時。那段日子,<b>就算很認真地維持飲食健康,肌肉好像也養不出來,腰部那圈肉還是消不掉</b>,就不要說睡不好,不僅會精神不好、工作效率也下降了。<div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyaY9c1AP797wPU_zIX_A2v9FhLOXAIimX-05lJkNghzHZYOVjh0LaErC2eEt6aNnVPP5coTviK8fv16lKycYRkk4vVCYkq8gcyDtFNyYL0Qdwvwl74bduFiXTUQH1QRKcTu1LkA6-VZ4HNvBbik_pIEL2TxzU9HUUWbtv6GWjycQPjGNJyjiM0-xp/s1174/IMG_6268.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="844" data-original-width="1174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyaY9c1AP797wPU_zIX_A2v9FhLOXAIimX-05lJkNghzHZYOVjh0LaErC2eEt6aNnVPP5coTviK8fv16lKycYRkk4vVCYkq8gcyDtFNyYL0Qdwvwl74bduFiXTUQH1QRKcTu1LkA6-VZ4HNvBbik_pIEL2TxzU9HUUWbtv6GWjycQPjGNJyjiM0-xp/s16000/IMG_6268.jpg" /></a></div><span><a name='more'></a></span><div><br /><b>睡眠不足會導致飲食和運動的效果變差。</b>我在看診的時候,最重要的就是幫學員找出問題、解決問題,其中最常見的就是「<b>壓力肥</b>」。一天的睡眠如果少於七小時,會導致皮質醇升高,<b>皮質醇</b>是一種壓力荷爾蒙,會使身體進入壓力模式,讓你儲存更多能量,讓脂肪不容易燃燒。<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEyF2OHeUA_LMqrsV-tOyJZG0LPPy1auh3GUl6uaPQYcSeA8sky1KSz0xHb4IFOknk8mzamgT-GyjFNiVPTHumUd_tUyvhfIWvTsghxeYj7TPJbY5du8NFmwyrGm96FXWnINqHdiTzWWSh4hlNvF8jmEqaX5ISXi04m8_UzpaHIOogFkH4knxW9NuB/s1946/IMG_6263.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1946" data-original-width="1349" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEyF2OHeUA_LMqrsV-tOyJZG0LPPy1auh3GUl6uaPQYcSeA8sky1KSz0xHb4IFOknk8mzamgT-GyjFNiVPTHumUd_tUyvhfIWvTsghxeYj7TPJbY5du8NFmwyrGm96FXWnINqHdiTzWWSh4hlNvF8jmEqaX5ISXi04m8_UzpaHIOogFkH4knxW9NuB/s16000/IMG_6263.jpg" /></a><br /><br />我媽也有睡眠問題,常常晚上坐在沙發上看電視就睡著了,移駕到床上反而睡不著,不到六點就醒過來,只好出去走路。問題是,根據美國國家睡眠基金會的建議,<b>65歲以上的長輩每晚需要睡眠7-8小時。沒睡夠,也會影響到記憶力和情緒等生理功能。</b><br /><br />直到四個月前,我開始了新的生活作息模式,身體也愈來愈健康了。今天要來分享<b>四招原子習慣,</b>讓好眠來幫助大家,滿足各種生活需求!<br /><br /><h2 style="text-align: left;">1. 每天保持至少30分鐘的運動。</h2><br />白天活動量減少,晚上入睡就會更困難。但是,不要在睡前四個小時內運動,以免刺激腎上腺素的分泌。所以,如果時間太晚,我通常就不再去運動了,盡量讓自己早一點睡。<br /><br /><h2 style="text-align: left;">2. 晚上把手機調暗。</h2><br />在上床前兩小時,避免使用手機,因為手機的藍光會刺激下視丘,影響生理節律,讓身體誤以為是白天。所以,我在睡覺的時候,會盡量讓房間沒有光線,如果一定要用手機的話,就會把螢幕調到最暗。<br /><br /><h2 style="text-align: left;">3. 養成入睡儀式。</h2><br />固定在睡覺前做某一件事情,久而久之,這件事情就會與睡眠聯繫在一起,當你開始做這件事情時,就會自然地想睡覺。我通常在睡前拉拉筋,看一些書,告訴身體該睡覺了。(結果每次一看書就反射性地想睡?)<br /><br /><h2 style="text-align: left;">4. 睡前兩小時喝牛奶。</h2><br />牛奶裡面含有色胺酸,可以幫助調節情緒和舒緩壓力,讓自己放鬆,不要小看這個步驟。除了在睡前2小時喝之外,該如何喝牛奶也是重點之一!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVxltwcQ2pZmypnxgjj0MQsBim5linHOtdc6V_4LgmjL4VE-YihPbfoZr3gqKgiZlIvriaZ5nT4bH7QkKppracib9y-tUdJJWNqqjS5JcBO6ehOVB1mGT8bD6dm8gJKtwv9kZ9RBdbZxNz8FxNi-mJYq5mOXUiVVpjGi-GIVjQMUm8YCNL9Mf6IYqQ/s1270/IMG_6273.JPG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="845" data-original-width="1270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVxltwcQ2pZmypnxgjj0MQsBim5linHOtdc6V_4LgmjL4VE-YihPbfoZr3gqKgiZlIvriaZ5nT4bH7QkKppracib9y-tUdJJWNqqjS5JcBO6ehOVB1mGT8bD6dm8gJKtwv9kZ9RBdbZxNz8FxNi-mJYq5mOXUiVVpjGi-GIVjQMUm8YCNL9Mf6IYqQ/s16000/IMG_6273.JPG" /></a><br /><br />大約每天九點左右,我就會把手機調暗,盡量不看任何螢幕,泡一杯「安怡芝麻素色胺酸高鈣低脂奶粉」,打開正在閱讀的好書(最近在讀當村上村樹遇見榮格),讀完了之後拉拉筋,這個時候睡意來襲,就可以上床睡覺了!<br /><br /><b>安怡芝麻素色胺酸高鈣低脂奶粉</b>運用了日本的專利技術,把每顆芝麻裡只有<b>不到1%的珍貴芝麻素</b>萃取出來,可調節生理機能,幫助入睡!另外,奶粉中的色胺酸是我們人體不能自己合成的一種必需胺基酸,對於血清素的形成很有幫助,有助於調節情緒和緩解壓力;而血清素可進一步轉化為褪黑激素,<b>負責調節生物鐘,提高睡眠品質</b>。喝安怡可以放鬆身心,啟動身體的休眠模式,幫助身體放鬆好好入眠!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEqaNCjemQSfUktW6e5rkFYpzpiMh6jlvPmJxoL4jYk8LIerdmFQnWveoe1MkoXVUbvnPN0Gr-ujfYFZT1q-XGs0wiLMVckNWbjfiMkXoIoEhvHkL8AQbhK6YmvRbFSflB5TJC10Mg8PbrmBp6E0h3skqoq40Y2xzRjKgAF3yqagGxPsCgihyIuP3W/s1582/IMG_6274%202.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1582" data-original-width="1270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEqaNCjemQSfUktW6e5rkFYpzpiMh6jlvPmJxoL4jYk8LIerdmFQnWveoe1MkoXVUbvnPN0Gr-ujfYFZT1q-XGs0wiLMVckNWbjfiMkXoIoEhvHkL8AQbhK6YmvRbFSflB5TJC10Mg8PbrmBp6E0h3skqoq40Y2xzRjKgAF3yqagGxPsCgihyIuP3W/s16000/IMG_6274%202.jpg" /></a><br /><br />安怡芝麻素色胺酸奶粉除了含有芝麻素和色胺酸營養素外,還添加了<b>易於吸收的小分子鈣、鎂和促進鈣質吸收的維生素D3</b>,還有專利<b>植物性葡萄糖胺</b>和促進膠原蛋白形成的<b>維生素C</b>,能提供完整的行動力營養素,有助於維持骨骼環節體力。<br /><br />白天活動量足夠、攝取正確的營養、良好的睡前儀式,才是讓晚上睡眠品質好的關鍵。<br /><br />自從開始飲用安怡芝麻素色胺酸奶粉後,早上不再爬不起來,不需要一直反覆關掉鬧鐘!以前每天勉強自己去健身房,還容易受傷。但現在情況好多了,早上醒來神清氣爽。<br /><br />因為睡得好,身體與精神狀態也跟著好!本來就有健身習慣,這四個月更明顯感覺到健身的成效,我的體脂率從雙位數降到了個位數!真的不敢相信,睡得好就是如此重要!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjiff4tyiGZ8OuIcT2tM09IqX-cXg-8lkaX2fdNPPXqp6QpFwrmqHvs7DWm3fKusU-La_yhY_Pdg8BzR2b8IG7Xq5zuOpnzDoNVph2NXSdGxHEA-X2K-UkCkQJk6FUDz7vL0wogoHsTMbWtLosb4GvsOTyg49zZZU5tu-Jb2W9S63uRMtB_nLFORlX/s1270/IMG_6270.JPG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="844" data-original-width="1270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjiff4tyiGZ8OuIcT2tM09IqX-cXg-8lkaX2fdNPPXqp6QpFwrmqHvs7DWm3fKusU-La_yhY_Pdg8BzR2b8IG7Xq5zuOpnzDoNVph2NXSdGxHEA-X2K-UkCkQJk6FUDz7vL0wogoHsTMbWtLosb4GvsOTyg49zZZU5tu-Jb2W9S63uRMtB_nLFORlX/s16000/IMG_6270.JPG" /></a><br /><br />我記得之前有位客戶是兩個小孩的媽媽,一整天只睡五小時。僅僅通過調整作息和進食時間,早點睡,晚餐不要吃得太晚,原本停滯很久的體重便開始下降,一個月就瘦了三公斤。這是因為沒睡好,身體壓力大,身體會進入儲存能量的模式。光是睡得好,代謝就會大幅回升。<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0ktY4uRBEyg5ibBU5UhYIfmdF9aG21TmCyOuPIJH4m6maVMYRofwVB679ccPIwDfTgYwq19dfXag5JacxJOVVrt42YyJLjKobag0O1lmkTZLcnfTrnojl0gPQXewTDqwd7nYmDY_kxfaMjzc2Vfvlyw2Oj8_6OAXU4GKRQ6tOmHMKFic1zP1ap6Mv/s1269/IMG_6265.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="952" data-original-width="1269" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0ktY4uRBEyg5ibBU5UhYIfmdF9aG21TmCyOuPIJH4m6maVMYRofwVB679ccPIwDfTgYwq19dfXag5JacxJOVVrt42YyJLjKobag0O1lmkTZLcnfTrnojl0gPQXewTDqwd7nYmDY_kxfaMjzc2Vfvlyw2Oj8_6OAXU4GKRQ6tOmHMKFic1zP1ap6Mv/s16000/IMG_6265.jpg" /></a><br /><br />安怡芝麻素色胺酸高鈣低脂奶粉,每杯平均約15元,含有的色胺酸、芝麻素,這些成分有助於調節生理機能,幫助入睡!此外,優質蛋白質、鈣、鎂和維生素D3等成分,能維持骨骼和身體環節的健康,真的是CP值超高的好選擇~<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXwcbLYa06IwKza5ubomT0wVOZ8GyfDWkm3JzVGqwU-j4kIc4jG2PwTj3X8s1Q0-IMauxHOb9BnCdEfaDxuAn9Ypedc_B_pAWtoJ5fRe9DaGAnAQu2an7p-G1E4P8UCe5SvhLxyfZxEASxvPJBgELRGUdlE4CN9N5Kb_Yn4JICoWRZK0_n3RRZBMCy/s1270/IMG_6275.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="845" data-original-width="1270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXwcbLYa06IwKza5ubomT0wVOZ8GyfDWkm3JzVGqwU-j4kIc4jG2PwTj3X8s1Q0-IMauxHOb9BnCdEfaDxuAn9Ypedc_B_pAWtoJ5fRe9DaGAnAQu2an7p-G1E4P8UCe5SvhLxyfZxEASxvPJBgELRGUdlE4CN9N5Kb_Yn4JICoWRZK0_n3RRZBMCy/s16000/IMG_6275.jpg" /></a><br /><br />想體驗試喝可以加入安怡的LINE帳號https://pse.is/4uezu7,免費申請安怡芝麻素色胺酸奶粉試喝包!<br /><br />另外,加入安怡的Facebook粉絲團「<a href="https://www.facebook.com/AnleneTW/">安怡行動保健+</a>」https://www.facebook.com/AnleneTW/,有機會免費獲得粉絲好禮喔!<br /><br /><a href="https://pse.is/4wejqh">可以參考官網的產品頁面</a>:https://pse.is/4wejqh<br /><br />#安怡、#安怡芝麻素色胺酸高鈣低脂奶粉、#芝麻素、#色胺酸、#睡眠、好眠聖品<br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br />蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-18377670477274840132023-04-17T00:16:00.002-07:002023-07-21T02:24:11.088-07:0071歲阿姨也能增肌減脂!六週體脂肪降5.5%,胰島素施打減半<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMhx3yAr6n0fBZvQGQTRutBFP9mZS7DU3H31HEbTRkvT13wz-9dK9u-sZGjpHOcU6d-ZVtuLdmdFyyvO7n0Oc8M-G72UMr3sNraDJtXCBAceQQH9Qm2QKnLsFUp_tNnzDNUow3u3cVIJQbNavQzAp_HXvI78T2x4jQ-oNOuiVOyt_z9z9O-hdOKf2P/s1096/1.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="770" data-original-width="1096" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMhx3yAr6n0fBZvQGQTRutBFP9mZS7DU3H31HEbTRkvT13wz-9dK9u-sZGjpHOcU6d-ZVtuLdmdFyyvO7n0Oc8M-G72UMr3sNraDJtXCBAceQQH9Qm2QKnLsFUp_tNnzDNUow3u3cVIJQbNavQzAp_HXvI78T2x4jQ-oNOuiVOyt_z9z9O-hdOKf2P/s16000/1.jpeg" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">71歲阿姨也能增肌減脂!六週體脂肪39.5%降到34%,內臟脂肪11.6降到9.6。最重要的是,原本每天施打40單位的胰島素,血糖還控制不下來,現在只要打16單位,早上就能控制在100以內!</span></p><p><span></span></p><a name='more'></a><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a 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href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5xWB8Vf1brGpMmJ21myz59CQZpBSr8V8HEK3kTXIMDoyHna7QdeOykp6JFyzBHfNZ1AqxQDLboIJ33RqKK5wh3MaUJbERYH0oDKJIN05dgUUd5Qj06KjVe4P2a6QenJ_PbjNfxZldJrxF9CNXrc8ghLgqOoKZS1DhmmyBDJJlPbAZMkt47n7hr4LU/s1440/3.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1214" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5xWB8Vf1brGpMmJ21myz59CQZpBSr8V8HEK3kTXIMDoyHna7QdeOykp6JFyzBHfNZ1AqxQDLboIJ33RqKK5wh3MaUJbERYH0oDKJIN05dgUUd5Qj06KjVe4P2a6QenJ_PbjNfxZldJrxF9CNXrc8ghLgqOoKZS1DhmmyBDJJlPbAZMkt47n7hr4LU/s320/3.jpeg" width="270" /></a></div><br /><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">阿姨的胰島復健術,是怎麼做到的呢?其實,阿姨有一道 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%A7%98%E5%AF%86%E6%B8%9B%E8%84%82%E8%8F%9C%E5%96%AE?__eep__=6&__cft__[0]=AZX7cxpwn1_wKCzBLoB06p2CJGFJEW3PtqSGccdKerh1vZpEPMOxxLI1zr5ihH_Ej3LtpYmeypp1VbdoTlXj2rAkBldv-FqUOY_sYlT-4Zs1_ZL03wd4rJDX-eRPcJnyq8of8jYvmTlBmDjbZd-s0xri&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#秘密減脂菜單</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">這位遠道而來的學員,並不是為了減重,而是要控制血糖,降低內臟脂肪。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">罹患糖尿病十幾年的阿姨,一天三次的口服藥物,不夠控制血糖,還加上了胰島素施打, 但血糖還是沒有辦法控制住,每天已經打到40單位了。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%B3%96%E5%B0%BF%E7%97%85%E6%98%AF%E7%94%B1%E6%96%BC?__eep__=6&__cft__[0]=AZX7cxpwn1_wKCzBLoB06p2CJGFJEW3PtqSGccdKerh1vZpEPMOxxLI1zr5ihH_Ej3LtpYmeypp1VbdoTlXj2rAkBldv-FqUOY_sYlT-4Zs1_ZL03wd4rJDX-eRPcJnyq8of8jYvmTlBmDjbZd-s0xri&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#糖尿病是由於</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%A1%80%E7%B3%96%E5%B0%8D%E8%83%B0%E5%B3%B6%E7%B4%A0%E5%B7%B2%E8%AE%80%E4%B8%8D%E5%9B%9E?__eep__=6&__cft__[0]=AZX7cxpwn1_wKCzBLoB06p2CJGFJEW3PtqSGccdKerh1vZpEPMOxxLI1zr5ihH_Ej3LtpYmeypp1VbdoTlXj2rAkBldv-FqUOY_sYlT-4Zs1_ZL03wd4rJDX-eRPcJnyq8of8jYvmTlBmDjbZd-s0xri&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#血糖對胰島素已讀不回</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">糖尿病的人,由於胰島素阻抗,胰島素把血糖降下來的能力越來越差,如果沒有施打胰島素,就會一直處於高血糖的狀態。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">高濃度的血糖,在身體裡面像是一種毒藥,會破壞視網膜和腎臟的微血管,最後導致失明和腎衰竭。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">阿姨很怕最後施打大量的胰島素,還是沒有辦法控制血糖;看到JJ寫的「體重降低15%,就有85%的機會逆轉早期糖尿病」的文章, 希望能夠透過增肌減脂的方式,不奢望糖尿病能痊癒不用用藥,至少把血糖控制在安全的數字。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">只要胰臟的脂肪減少,分泌胰島素的beta-細胞重見天日,糖尿病就有可能改善或治癒。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%B8%85%E6%B7%A1%E9%A3%B2%E9%A3%9F%E4%B8%8D%E8%A6%8B%E5%BE%97%E5%81%A5%E5%BA%B7?__eep__=6&__cft__[0]=AZX7cxpwn1_wKCzBLoB06p2CJGFJEW3PtqSGccdKerh1vZpEPMOxxLI1zr5ihH_Ej3LtpYmeypp1VbdoTlXj2rAkBldv-FqUOY_sYlT-4Zs1_ZL03wd4rJDX-eRPcJnyq8of8jYvmTlBmDjbZd-s0xri&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#清淡飲食不見得健康</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">問起來,阿姨吃的很清淡:早上都是白饅頭、白粥為主,沒什麼肉。這種貌似「清淡健康」的飲食,其實都是屬於會刺激血糖的精緻澱粉。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">蛋白質嚴重不足,精緻澱粉過多,難怪肌肉量少,血糖無法控制。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">請阿姨做了三件事:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">1 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A2%9E%E5%8A%A0%E8%9B%8B%E7%99%BD%E8%B3%AA?__eep__=6&__cft__[0]=AZX7cxpwn1_wKCzBLoB06p2CJGFJEW3PtqSGccdKerh1vZpEPMOxxLI1zr5ihH_Ej3LtpYmeypp1VbdoTlXj2rAkBldv-FqUOY_sYlT-4Zs1_ZL03wd4rJDX-eRPcJnyq8of8jYvmTlBmDjbZd-s0xri&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#增加蛋白質</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">阿姨牙齒不好,沒辦法吃很多肉,所以在餐前加上植物蛋白為主的蛋白質質補充劑。和營養師合作,把每天的蛋白質提升到體重1.5~2倍。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">先吃蛋白質,隨後進食的一餐,血糖會更為穩定,飽足感也能延續更久。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%8C%91%E9%81%B8%E5%84%AA%E8%B3%AA%E6%BE%B1%E7%B2%89?__eep__=6&__cft__[0]=AZX7cxpwn1_wKCzBLoB06p2CJGFJEW3PtqSGccdKerh1vZpEPMOxxLI1zr5ihH_Ej3LtpYmeypp1VbdoTlXj2rAkBldv-FqUOY_sYlT-4Zs1_ZL03wd4rJDX-eRPcJnyq8of8jYvmTlBmDjbZd-s0xri&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#挑選優質澱粉</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">糙米去糠變成白米,升糖指數會升高;把米熬成粥,吸收速度越快,血糖更難以控制(幸好阿姨不喝米漿)。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">易胖體質就是吸收快,容易餓。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">瞬間升高的血糖, 會造成胰島素的阻抗。胰島素越打越多,瞬間升高的血糖降得很快,會造成低血糖和飢餓感,讓你吃更多的東西,進入惡性循環。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">把饅頭改成地瓜,飯改成糙米,稀飯改成圓形大燕麥粒,麵改成冬粉,血糖就會穩定許多。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">阿姨說她都煮瘦肉綠豆粥,這道菜聽起來是很健康的組合。(但綠豆嘉義人我不太能接受)(有問過綠豆的意見嗎)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%90%83%E5%88%B0%E7%B2%BE%E7%B7%BB%E6%BE%B1%E7%B2%89%E5%B0%B1%E8%A6%81%E5%8B%95?__eep__=6&__cft__[0]=AZX7cxpwn1_wKCzBLoB06p2CJGFJEW3PtqSGccdKerh1vZpEPMOxxLI1zr5ihH_Ej3LtpYmeypp1VbdoTlXj2rAkBldv-FqUOY_sYlT-4Zs1_ZL03wd4rJDX-eRPcJnyq8of8jYvmTlBmDjbZd-s0xri&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#吃到精緻澱粉就要動</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">阿姨偏好高油高澱粉的港點,過年或是吃大餐的時候,建議阿姨盡量多出去走走路,不一定要做很劇烈的運動。如果沒有教練的幫忙,怕會造成運動傷害。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">現在阿姨的血糖都落在100以內,感覺有機會停掉胰島素施打(充滿希望)!</div><div dir="auto" style="font-family: inherit;">喔對了,阿姨也瘦了快四公斤(只是順便啦)。</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-74575663599374080612023-04-17T00:12:00.009-07:002023-04-17T00:12:38.202-07:00瘦不下來竟然是因為吃太少?減重困難的的五大原因!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxtV7cQHWf8HoRabH1oVNJPr2mqVU-HZtjVupbUFq7LgSkLN-mL6ch-WAw8IUjI1-_TmIWNjJKkTg4YqNORN-FagbrhZSu-7SRCbB0TNw8btUU3T_3yJ_eMhsBzxHN-zA9RQdO23CfZSXCaAsVgAn4CH1v2PmKXWYpuOiOz1_TobT-jY8YUpqiElGF/s1080/1.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxtV7cQHWf8HoRabH1oVNJPr2mqVU-HZtjVupbUFq7LgSkLN-mL6ch-WAw8IUjI1-_TmIWNjJKkTg4YqNORN-FagbrhZSu-7SRCbB0TNw8btUU3T_3yJ_eMhsBzxHN-zA9RQdO23CfZSXCaAsVgAn4CH1v2PmKXWYpuOiOz1_TobT-jY8YUpqiElGF/s16000/1.jpeg" /></a></div><p> <span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">瘦不下來竟然是因為吃太少?減重困難的的五大原因!其實過年能讓你代謝回升,年後突破瓶頸?</span></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">JJ在看診,常有學員說:「我明明就吃很少,怎麼還是瘦不下來?」 其實吃太少,尤其是關鍵的營養素攝取過少,的確是瘦不下來的主要原因。除了吃太少,還有哪些原因,爲你的健康之路設下重重障礙呢?</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">1 吃太少,尤其是蛋白質</div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzAX2bChkbVJ56lJJU-4O8SL0E5XfLZitLTHLngaYooKVMpWAV5ws4qlvE6KhzTLEXGgot7QWNJ95LSceqgRMwfw6SW95v9JjbmukbrYYH1XkHo5o3zMXgcJZ36vpx4dZVgQgr9w-RkvY1XOuQPnicKnTSY58xg-_Mgc9viofu_Q8fIuuSIdIdsnLf/s1080/2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzAX2bChkbVJ56lJJU-4O8SL0E5XfLZitLTHLngaYooKVMpWAV5ws4qlvE6KhzTLEXGgot7QWNJ95LSceqgRMwfw6SW95v9JjbmukbrYYH1XkHo5o3zMXgcJZ36vpx4dZVgQgr9w-RkvY1XOuQPnicKnTSY58xg-_Mgc9viofu_Q8fIuuSIdIdsnLf/s16000/2.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">長時間吃太少,身體會以為你遇到饑荒了,為了讓我們活更久,身體會把代謝降低,讓我們減重進入停滯。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">尤其是蛋白質這個營養素,如果吃太少,不但代謝會大幅降低,身體還會發出強烈的飢餓感,讓你進食。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">這是因為,除了維持肌肉代謝,生病的時候,身體也需要免疫球蛋白來抵抗病毒。蛋白質如果吃不夠,身體就會覺得我們營養不良。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">都不吃,減重很容易減到肌肉,之後回復正常飲食,脂肪補上來,結果比本來更胖。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%8D%E5%90%83%E6%BE%B1%E7%B2%89?__eep__=6&__cft__[0]=AZW9wah0cfODO0pv6vim4d0DtwWQul9HdEyAwj1Yw34_B6uB2Cq2X8Kdg6ser5GDDT9tGxIzYG4KI_bE27x0gxOG5aRVGn7m04HA14sBD2iYu39chUf7neVmUnWKGkkeAraqMzVyyk0tnuzHnexzEDEm&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#不吃澱粉</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUACnq7RO9bCq2d5CQAuzFKPqFXHP7Id4FEmZAhHAPEv6iWZgGuTWFx5b4WoXAVZrrZG-fm8wus76Ga_OVLdWxeeN-SzHh1MTacbNC6kgAbRO120cYDJJX-yR2VM3Odl-MYqQhHbs4hLQhhDhnQ2qBxZDQ6vttfHHRMK0onhkwLQKLZljC3tbncbUV/s1080/3.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUACnq7RO9bCq2d5CQAuzFKPqFXHP7Id4FEmZAhHAPEv6iWZgGuTWFx5b4WoXAVZrrZG-fm8wus76Ga_OVLdWxeeN-SzHh1MTacbNC6kgAbRO120cYDJJX-yR2VM3Odl-MYqQhHbs4hLQhhDhnQ2qBxZDQ6vttfHHRMK0onhkwLQKLZljC3tbncbUV/s16000/3.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">身體儲存能量有兩個方式: 脂肪,吃下去的澱粉和糖,則是成為肝臟和肌肉裡面的肝醣。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">身體就像是一台油電混合車, 可以燃燒脂肪和肝醣來產生能量。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">長期不吃澱粉, 就只剩下一個引擎在運轉,長期下來,代謝就會變差,也會開始出現掉髮、荷爾蒙失調、排便不順等問題。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">我們一週至少需要3-4天吃澱粉,尤其在身體的活動量大那一天吃,還能夠加強身體代謝澱粉的能力。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%81%9A%E4%B8%8D%E5%96%9C%E6%AD%A1%E7%9A%84%E9%81%8B%E5%8B%95?__eep__=6&__cft__[0]=AZW9wah0cfODO0pv6vim4d0DtwWQul9HdEyAwj1Yw34_B6uB2Cq2X8Kdg6ser5GDDT9tGxIzYG4KI_bE27x0gxOG5aRVGn7m04HA14sBD2iYu39chUf7neVmUnWKGkkeAraqMzVyyk0tnuzHnexzEDEm&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#做不喜歡的運動</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiehZx4_8tHATqVHWMqeKzzSqHt05qK_AssyW1DmXfsRqcEGT9kpUeUeGBk9bmnOkmmhekGCV7Q69eiXfDrqbF6I07m6OXwy5TBk7TVySkMvjhhZMx9RYNtdKA5Vg2_oXFkF3DgjCY-R4uNvQacDG8C0rSALY7cpSU2oBi7usfywsEJ2d-7ITk-zwOx/s1080/4.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiehZx4_8tHATqVHWMqeKzzSqHt05qK_AssyW1DmXfsRqcEGT9kpUeUeGBk9bmnOkmmhekGCV7Q69eiXfDrqbF6I07m6OXwy5TBk7TVySkMvjhhZMx9RYNtdKA5Vg2_oXFkF3DgjCY-R4uNvQacDG8C0rSALY7cpSU2oBi7usfywsEJ2d-7ITk-zwOx/s16000/4.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">運動要跟約會一樣,結束後要能期待下一次。很多人去健身房報名,買了教練課,教練把你操得要死要活,就像恐怖情人約會,上完之後就再也不去了。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">雖然重量訓練對增肌減脂效果最好,但是JJ覺得, 做你喜歡的運動更重要。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">4 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%86%AC%E5%A4%9C?__eep__=6&__cft__[0]=AZW9wah0cfODO0pv6vim4d0DtwWQul9HdEyAwj1Yw34_B6uB2Cq2X8Kdg6ser5GDDT9tGxIzYG4KI_bE27x0gxOG5aRVGn7m04HA14sBD2iYu39chUf7neVmUnWKGkkeAraqMzVyyk0tnuzHnexzEDEm&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#熬夜</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6hdYfyfW_8_tXxQYdUwLNiKydl4vmwYb3pj2bZQw24TluqY0NGXo3pEDhoDWLRVKl76f7pVp0iaEvT3OA2rruy2ZhwuBWQ7KT-2D9wBqCX8Xc1j4zEeu9BZsN_H88ySUazyJQ9nPEbGtfGNUhmhTr4Nf5zcH8JP5hp2l1y7LAzpuD0dCPgzzeL1dr/s1080/5.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6hdYfyfW_8_tXxQYdUwLNiKydl4vmwYb3pj2bZQw24TluqY0NGXo3pEDhoDWLRVKl76f7pVp0iaEvT3OA2rruy2ZhwuBWQ7KT-2D9wBqCX8Xc1j4zEeu9BZsN_H88ySUazyJQ9nPEbGtfGNUhmhTr4Nf5zcH8JP5hp2l1y7LAzpuD0dCPgzzeL1dr/s16000/5.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">如果我們睡不到七個小時,荷爾蒙會出問題:壓力荷爾蒙皮質醇會上升,生長激素也會亂掉,導致晚上沒有辦法好好燃燒脂肪,白天的食慾增加,更容易餓,更容易吸收。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">5 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%B2%92%E6%9C%89%E6%94%BE%E5%BF%83%E4%BA%AB%E5%8F%97%E7%BE%8E%E9%A3%9F?__eep__=6&__cft__[0]=AZW9wah0cfODO0pv6vim4d0DtwWQul9HdEyAwj1Yw34_B6uB2Cq2X8Kdg6ser5GDDT9tGxIzYG4KI_bE27x0gxOG5aRVGn7m04HA14sBD2iYu39chUf7neVmUnWKGkkeAraqMzVyyk0tnuzHnexzEDEm&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#沒有放心享受美食</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFu0nC2dqSAxgvchfAe5kDOIXe6A96kOp0OFve4zKJqCCiaQxyBRTg3vt3Y-g1TSCAVsp51ymQBgeYORg5LzNivWTkHVSidy047AuKS05cFJBbGGO_rTA0iob45lhWeNU5mk38Q_HVvxj2z9t5ZWfHDnkZHojh2x47AfaIcGFxXegzuwwzAVKFPKSa/s1080/6.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFu0nC2dqSAxgvchfAe5kDOIXe6A96kOp0OFve4zKJqCCiaQxyBRTg3vt3Y-g1TSCAVsp51ymQBgeYORg5LzNivWTkHVSidy047AuKS05cFJBbGGO_rTA0iob45lhWeNU5mk38Q_HVvxj2z9t5ZWfHDnkZHojh2x47AfaIcGFxXegzuwwzAVKFPKSa/s16000/6.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">很多飲食法都會把食物分為好食物跟壞食物,導致你吃了壞食物之後,會有愧疚感。但是,壞食物都會有一個共同點:特別好吃。我們很難去完全不碰這些食物, 長期下來內心無法平衡,吃了之後又陷入愧疚的循環裡。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">薯條蛋糕等等這些食物, 不是不能吃,而是我們要把主導權抓回來:把你的選擇,留給最好的味道。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">我們可以利用82法則, 一餐裡面有八成都是受蛋白和蔬菜等健康的食物,有兩成是你想吃的任何東西;或是一週裡面挑2-3天, 挑一餐吃任何你想吃的東西,按照計畫執行,把愧疚感,變成獎勵和行為增強。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">祝大家都減脂都能兔起鶻落,行雲流水~</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-64174146805905587882023-04-16T23:55:00.006-07:002023-04-16T23:55:52.407-07:00四招避開 原型食物的陷阱<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinEbXtQ2-cfrdjGzE9U7NYDK3JkmdYslYtS5APOU92XBT6EHrKCKXIbtf9ycColqUmQVluKoHitkDrDyNil6RC9CJlODBPHKfIgPsi_8sz519aVp0pOdmZmUyb2pmFckszFLpMB1oR1eXsjPMJLB1lrk0yNeJTkwUbFHQ6ZsvnHRvfeEBxOS6hP_Uc/s878/%E6%88%AA%E5%9C%96%202023-04-17%20%E4%B8%8B%E5%8D%882.52.12.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="878" data-original-width="872" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinEbXtQ2-cfrdjGzE9U7NYDK3JkmdYslYtS5APOU92XBT6EHrKCKXIbtf9ycColqUmQVluKoHitkDrDyNil6RC9CJlODBPHKfIgPsi_8sz519aVp0pOdmZmUyb2pmFckszFLpMB1oR1eXsjPMJLB1lrk0yNeJTkwUbFHQ6ZsvnHRvfeEBxOS6hP_Uc/s16000/%E6%88%AA%E5%9C%96%202023-04-17%20%E4%B8%8B%E5%8D%882.52.12.png" /></a></div> <p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">「我幾乎都吃原型食物, 蛋白質也吃很夠,還都有運動,為什麼體重都沒有下降?」</span></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">大部分人都有一樣的「原型食物的陷阱」。為什麼都吃原型食物,還是沒有瘦呢?還有,蛋白質吃太多也不會瘦?分享四招,減重時避開原型食物的陷阱!</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">1 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%90%83%E5%A4%AA%E5%A4%9A?__eep__=6&__cft__[0]=AZWaenuhOea7WDdQhfmowy76G4_ZdoOlKnmUVLdA-ne71elr2UWVGgXh5xOh2le5vufrzGOHFIgbTy9ZTzMdtTtFhrk91BmDaMHMRCP4aV6Pz62W6x-C4BAJAFKBB_Cv1eRSup-D1MMETWobq7I1MBmU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#吃太多</a></span>「健康」澱粉</div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCMZjHP8eRXNVERlBV8Jqfd7nOzJtOoQHWm1NgLtmxKkbwU2LNSTGVju4YliWNVlfJ6_UylJZXdIX1o6hO2lDWSjh6tbQVg7RAqh9HWAF4P6PYxAB_VkpI5cmVoNsRnFogCp8HgJSX0HI7zp1GAN_xeVFhhULYsmAKpkby4hBf4xKAU28jkehcd7u_/s1024/1.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCMZjHP8eRXNVERlBV8Jqfd7nOzJtOoQHWm1NgLtmxKkbwU2LNSTGVju4YliWNVlfJ6_UylJZXdIX1o6hO2lDWSjh6tbQVg7RAqh9HWAF4P6PYxAB_VkpI5cmVoNsRnFogCp8HgJSX0HI7zp1GAN_xeVFhhULYsmAKpkby4hBf4xKAU28jkehcd7u_/s16000/1.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">早上來一杯400cc的燕麥奶拿鐵,熱量就破200kcal了,等於吃下一個蜜糖波提(214 kcal)。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">燕麥奶屬於五穀雜糧類,熱量是豆漿的1.4倍,碳水是豆漿的4倍,蛋白質不到豆漿的一半。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">雖然原型大燕麥粒、地瓜、糙米、南瓜等都是優質澱粉,但還是要適量攝取,建議不要超過餐盤的1/4。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%90%83%E5%A4%AA%E5%A4%9A%E8%84%82%E8%82%AA?__eep__=6&__cft__[0]=AZWaenuhOea7WDdQhfmowy76G4_ZdoOlKnmUVLdA-ne71elr2UWVGgXh5xOh2le5vufrzGOHFIgbTy9ZTzMdtTtFhrk91BmDaMHMRCP4aV6Pz62W6x-C4BAJAFKBB_Cv1eRSup-D1MMETWobq7I1MBmU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#吃太多脂肪</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9StIKh2kMSXLoTKY7PSNlLP-AqJUaZi5Jm5Rlw9PI1JDlSd4X25yLiJh39gcp3M4y2g37ahXwPrOrpGBPcZ99VgdQPVpoAWjv0SC8dTrrN5YLhfDyDLbs19nx1Hn_KNTVKMThi2FQ-kN7bK-VxNiyszxiulpHNrIQBNgkvpxg6rMAc0PAXX_YPGi7/s1024/2.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9StIKh2kMSXLoTKY7PSNlLP-AqJUaZi5Jm5Rlw9PI1JDlSd4X25yLiJh39gcp3M4y2g37ahXwPrOrpGBPcZ99VgdQPVpoAWjv0SC8dTrrN5YLhfDyDLbs19nx1Hn_KNTVKMThi2FQ-kN7bK-VxNiyszxiulpHNrIQBNgkvpxg6rMAc0PAXX_YPGi7/s16000/2.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">如果你吃的肉油脂含量比較豐富,熱量也不會少。牛小排的油脂佔28%,豬頰肉達到50%,以油脂1克9大卡的熱量計算,每天吃肥肉,要達到增肌減脂蛋白質的攝取量,熱量就遠遠超過了。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">雖然攝取堅果和深海魚的omega-3油脂能抗發炎,對身體有益,但是健康的油脂一樣是1g 九大卡喔!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">攝取蛋白質,還是要盡量以低脂的肉類、海鮮或蛋白質補充劑為主。不要為了吃夠蛋白質,反而吃下一堆肥肉和膽固醇。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%90%83%E5%A4%AA%E5%A4%9A%E8%B1%86%E9%A1%9E%E8%A3%BD%E5%93%81?__eep__=6&__cft__[0]=AZWaenuhOea7WDdQhfmowy76G4_ZdoOlKnmUVLdA-ne71elr2UWVGgXh5xOh2le5vufrzGOHFIgbTy9ZTzMdtTtFhrk91BmDaMHMRCP4aV6Pz62W6x-C4BAJAFKBB_Cv1eRSup-D1MMETWobq7I1MBmU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#吃太多豆類製品</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhilxkcyJBiw1jKTHGEqXRzma8cfyYkijuNF4aJYlRsMqevZ6WBRG8slDpdR99HiN0co9VTdceSqz9yfp_3_4uSL4i97H0BSR9RkeFmsVRfb783ofvSk9G6N1OV74rpEL0EvCCYfV0BIGpD8wN7Cs5ZXLwSfVvxVU7hxd-W9dyS6XAxAGqSDhqx_gv_/s1024/3.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhilxkcyJBiw1jKTHGEqXRzma8cfyYkijuNF4aJYlRsMqevZ6WBRG8slDpdR99HiN0co9VTdceSqz9yfp_3_4uSL4i97H0BSR9RkeFmsVRfb783ofvSk9G6N1OV74rpEL0EvCCYfV0BIGpD8wN7Cs5ZXLwSfVvxVU7hxd-W9dyS6XAxAGqSDhqx_gv_/s16000/3.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">豆漿和豆腐中的蛋白質含量都在40%左右,剩下的是澱粉和油脂;喝兩千CC濃豆漿,會攝取到450大卡左右蛋白質以外的熱量,相當於兩碗飯。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">因此,豆漿當水喝,是不行的喔。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">4 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%90%83%E5%A4%AA%E5%A4%9A%E8%9B%8B%E7%99%BD%E8%B3%AA?__eep__=6&__cft__[0]=AZWaenuhOea7WDdQhfmowy76G4_ZdoOlKnmUVLdA-ne71elr2UWVGgXh5xOh2le5vufrzGOHFIgbTy9ZTzMdtTtFhrk91BmDaMHMRCP4aV6Pz62W6x-C4BAJAFKBB_Cv1eRSup-D1MMETWobq7I1MBmU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#吃太多蛋白質</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPI6fxzbCX9yDTSxkwP2o0kFtBG-GsvLv9-SdFz1AoBhfljTrZn1Ee5BUxA6P3vw12ZAiT_66JeOtAPp4IuebR3Kaq-3jfdXkUKc6UNtHmZLOUQL1USfUcmhMHeA377tY7G_BNYEjzEAS7dArNoQbohe4ZaagUcZIjF3IqHHDkzVmCj4pB07s3aZsa/s1024/4.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPI6fxzbCX9yDTSxkwP2o0kFtBG-GsvLv9-SdFz1AoBhfljTrZn1Ee5BUxA6P3vw12ZAiT_66JeOtAPp4IuebR3Kaq-3jfdXkUKc6UNtHmZLOUQL1USfUcmhMHeA377tY7G_BNYEjzEAS7dArNoQbohe4ZaagUcZIjF3IqHHDkzVmCj4pB07s3aZsa/s16000/4.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">蛋白質要吃夠,是為了減重時不要掉肌肉,同時也有促進代謝、增加食物產熱效應、降低食慾等好處。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">但是,蛋白質吃過多,最後也是會變成脂肪堆起來喔!我們在一餐內很難吸收超過50g的蛋白質,血液中無法被利用的氨基酸,會透過糖質新生作用轉換成葡萄糖,最後變成脂肪的形式儲存。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">建議在減重時一天攝取體重1.5倍蛋白質即可,最多不需要超過體重的2.2倍。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">如果你是一個60公斤的人,減重時每天500cc豆漿、兩顆蛋、兩塊四指福的瘦肉、一份20g蛋白粉就夠了。</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-4314111515983883022023-04-16T23:49:00.001-07:002023-04-16T23:49:03.499-07:00 五大你以為健康的踩雷食物!<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhonEUQbX8OZ3z-oV1G7tCl86c8ljQ-2ZoLdN-pgadmvNvmkV6YT1PDZTOs1nNGzyuUWDYUEMPUJPyk2cmp3JxM7TbBntqlLbcDyNap6w-HGyc0Fj5wwn56TU0ZbhQumsy8vYwBiqcnEZhfdeaco3v24GFSAjsWH7kHUowrr8SCtbJ6qTcBecS-tSP/s1566/%E6%88%AA%E5%9C%96%202023-04-17%20%E4%B8%8B%E5%8D%882.43.23.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1236" data-original-width="1566" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhonEUQbX8OZ3z-oV1G7tCl86c8ljQ-2ZoLdN-pgadmvNvmkV6YT1PDZTOs1nNGzyuUWDYUEMPUJPyk2cmp3JxM7TbBntqlLbcDyNap6w-HGyc0Fj5wwn56TU0ZbhQumsy8vYwBiqcnEZhfdeaco3v24GFSAjsWH7kHUowrr8SCtbJ6qTcBecS-tSP/s16000/%E6%88%AA%E5%9C%96%202023-04-17%20%E4%B8%8B%E5%8D%882.43.23.png" /></a></div><br /> <span style="color: var(--primary-text); font-family: inherit; font-size: 0.9375rem; white-space: pre-wrap;">五大你以為健康的踩雷食物!看診時,JJ一定會瞧一下學員們的飲食日記,常常發現一些很雷的食物,學員卻以為這些東西都是很ok的。</span><p></p><p><span></span></p><a name='more'></a><span style="color: var(--primary-text); font-family: inherit; font-size: 0.9375rem; white-space: pre-wrap;"><br /></span><p></p><div style="font-family: inherit;"><div class="" dir="auto" style="font-family: inherit;"><div class="x1iorvi4 x1pi30zi x1swvt13 x1l90r2v" data-ad-comet-preview="message" data-ad-preview="message" id=":r1u6:" style="font-family: inherit; padding: 4px 16px 16px;"><div class="x78zum5 xdt5ytf xz62fqu x16ldp7u" style="display: flex; flex-direction: column; font-family: inherit; margin-bottom: -5px; margin-top: -5px;"><div class="xu06os2 x1ok221b" style="font-family: inherit; margin-bottom: 5px; margin-top: 5px;"><span class="x193iq5w xeuugli x13faqbe x1vvkbs xlh3980 xvmahel x1n0sxbx x1lliihq x1s928wv xhkezso x1gmr53x x1cpjm7i x1fgarty x1943h6x x4zkp8e x3x7a5m x6prxxf xvq8zen xo1l8bm xzsf02u x1yc453h" dir="auto" style="-webkit-font-smoothing: antialiased; color: var(--primary-text); display: block; font-family: inherit; font-size: 0.9375rem; line-height: 1.3333; max-width: 100%; min-width: 0px; overflow-wrap: break-word; word-break: break-word;"><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">以為是綠豆做的冬粉,卻是馬鈴薯粉做的?標榜無糖的沖泡杏仁粉,主成分是馬鈴薯澱粉和香精?雖然稱為是豆腐,卻是沙拉油、糖和玉米澱粉做的!然而,這些還不是最雷。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">為了減重改變飲食習慣,卻發現體重沒有什麼變化,這都不是你的錯,因為你吃錯了!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">1 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%A4%8D%E7%89%A9%E8%82%89?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#植物肉</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ueNHoXdsyfuLUBPwEQMcP5HyAsUCGN8sLC8p3-xCbF8MR82NMvDEegStKWzOI__W1c5A2GeOCMV4VD8hIuNoOXit2KDUt0DhdhUmcK6WrdjqI_sWmAZ60dackWD_oMqAU3d6p9Hxr6P6Kh7mMp7Md2jA0FZAsEp-PteSOtL_vNBCpAhH8ROdTvw3/s1024/2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ueNHoXdsyfuLUBPwEQMcP5HyAsUCGN8sLC8p3-xCbF8MR82NMvDEegStKWzOI__W1c5A2GeOCMV4VD8hIuNoOXit2KDUt0DhdhUmcK6WrdjqI_sWmAZ60dackWD_oMqAU3d6p9Hxr6P6Kh7mMp7Md2jA0FZAsEp-PteSOtL_vNBCpAhH8ROdTvw3/s16000/2.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">最近未來肉非常風行,但其實台灣人早就吃未來肉幾十年了。未來就就是由玉米澱粉等,加上植物油和大豆蛋白等做成的。我們不但早就在吃未來肉,也吃未來魚、未來生魚片、未來鹹酥G。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">未來肉的碳水和脂肪含量更高,可以看到某產品的營養成分,未來肉熱量榮登第二高,我不認為這是更健康的選擇。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%B1%86%E8%BC%AA?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#豆輪</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8OAt8z0n62NLdgFyqvx4zaWXNaL_vCTpMubYxKUHRCcWrY9VJw2MOBvez-mHRq1CqXB6okidtniCr70cDeK_CK3TYDmttRrJb1go9xToInjfc1YT-WNAkDF1OucQk0AXYhQsGpHRjdIgo9CkdJPorz4-WSjKPbDVGvS_zqQFgXFgi4_6qZDFr3Uq6/s1024/3.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8OAt8z0n62NLdgFyqvx4zaWXNaL_vCTpMubYxKUHRCcWrY9VJw2MOBvez-mHRq1CqXB6okidtniCr70cDeK_CK3TYDmttRrJb1go9xToInjfc1YT-WNAkDF1OucQk0AXYhQsGpHRjdIgo9CkdJPorz4-WSjKPbDVGvS_zqQFgXFgi4_6qZDFr3Uq6/s16000/3.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">這個食物是我心中最雷。很多人以為豆輪是黃豆製品,事實上豆輪的成分是麵粉,經過蒸煮還行,油炸處理再加上過度調味,變成高精緻澱粉,高發炎油脂。烤麩和麵腸也是同一類食物喔!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%81%87%E5%86%AC%E7%B2%89?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#假冬粉</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRCt-o5i6xLqDXFX2Qd-7zh8hrXn-TXHzC8NmCpTwBnG09_uxmWs9yrL-4EP2Q1V51Ij28sqby9q8DC2x9jpTy_-roZaheEp18pcsgJ_BSvRXrVNpdJB67BkJJ29kSu2UL12wRdvU8thf9v3Lhm3Y0Gizd7IzajUFT_To0C7EgpKW-pnVKfgDKKVJZ/s1024/4.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRCt-o5i6xLqDXFX2Qd-7zh8hrXn-TXHzC8NmCpTwBnG09_uxmWs9yrL-4EP2Q1V51Ij28sqby9q8DC2x9jpTy_-roZaheEp18pcsgJ_BSvRXrVNpdJB67BkJJ29kSu2UL12wRdvU8thf9v3Lhm3Y0Gizd7IzajUFT_To0C7EgpKW-pnVKfgDKKVJZ/s16000/4.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">綠豆的升糖指數只有30出頭,是地瓜的一半。冬天想來碗熱呼呼的湯麵,又擔心升糖指數太高,來個綠豆做的冬粉就是很好的選擇。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">不但彈牙有嚼勁,又有飽足感,更重要的是不會讓血糖震盪。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">問題是,便當店和火鍋店提供的冬粉,大多是馬鈴薯澱粉做的,吃下肚就跟吃薯條一樣。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">區別綠豆和馬鈴薯澱粉的方法很簡單,馬鈴薯做的粉絲放進火鍋裡三十秒就熟了,綠豆做的冬粉要七八分鐘才會熟。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">大家在購買的時候,看一下成分就知道了。JJ 覺得應該要推動正名,超過一定馬鈴薯粉比例的冬粉不應該稱為冬粉,大家覺得呢~</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">4 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%81%87%E6%9D%8F%E4%BB%81%E7%B2%89?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#假杏仁粉</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtKUPPgwIsU-vvQ50tdjC9BzLy3CO6Wp9c1PfcT6SE85l7A4MY6Xy0j5rSHw9zvE0DUHP_tIhhTBfq-HBLA9bFsioMGGR3FHmZWJ6Ql0omOc5l2_EVbRWOxKRv7UFRU6hQbaAQEGyFzQVJ2Bzh16YPnUq5pgJkuNWv9WKTMTHuW9UWUrOmBMZa9mv_/s1024/5.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtKUPPgwIsU-vvQ50tdjC9BzLy3CO6Wp9c1PfcT6SE85l7A4MY6Xy0j5rSHw9zvE0DUHP_tIhhTBfq-HBLA9bFsioMGGR3FHmZWJ6Ql0omOc5l2_EVbRWOxKRv7UFRU6hQbaAQEGyFzQVJ2Bzh16YPnUq5pgJkuNWv9WKTMTHuW9UWUrOmBMZa9mv_/s16000/5.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">堅果有很多好的Omega-3油脂,適量吃能抗發炎,補充微量元素。每天喝一杯15g杏仁粉做的杏仁茶,相當於吃下拇指大小的杏仁,加入Expresso,就是好喝的杏仁奶拿鐵。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">問題是,市面上大部分杏仁粉,雖然標榜無糖,但是都添加了不少馬鈴薯粉和香精。區別的方法也不難,馬鈴薯香精杏仁粉一罐兩三百,純杏仁粉一罐要六七百,越香越不純!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">喝到馬鈴薯粉杏仁茶,不但沒有吃堅果的好處,還攝取到高升糖指數的精緻澱粉和香精。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">5 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%81%87%E8%B1%86%E8%85%90%E5%80%91?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#假豆腐們</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihqGyzUC0aSnFa-IxoqHPjEvBDlj4SCxn7PVYpxNhbb5zHzm2IZpkYqHgn-dC6CxW6mdaj9YMpHapra1wPxPyLj8azwTLVR1dhKBjOj-HxJ5JVkR6bnB61Wus4E4hlDfdXKDSDykkqS-ioVLC6CsEGNqTMNCB0wmmDsm4ZZOYJcX7tbdTvOhb-l8t-/s1024/6.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihqGyzUC0aSnFa-IxoqHPjEvBDlj4SCxn7PVYpxNhbb5zHzm2IZpkYqHgn-dC6CxW6mdaj9YMpHapra1wPxPyLj8azwTLVR1dhKBjOj-HxJ5JVkR6bnB61Wus4E4hlDfdXKDSDykkqS-ioVLC6CsEGNqTMNCB0wmmDsm4ZZOYJcX7tbdTvOhb-l8t-/s16000/6.jpeg" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">很多豆腐製品,其實都不是大豆做的,蛋白質含量也不高,反而油脂和碳水不少。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">百頁豆腐加工程度高,含有不少沙拉油、砂糖、玉米澱粉和鹽,熱量是盒裝嫩豆腐的3倍,吃多了不但發胖,身體還容易發炎。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">蛋豆腐成分是雞蛋、鹽、柴魚汁,完全不含黃豆;杏仁豆腐的原料也沒有黃豆,主要由杏仁、糖、鮮奶或奶粉製成。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">來一鍋百頁豆腐,組合肉和馬鈴薯冬粉煮的火鍋,再來一杯假杏仁茶,會發現一餐有百分之90%都是精緻澱粉和不好的油脂,難怪身體越吃越差。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">大家還知道哪些原本以為很健康的食物呢?</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="font-family: inherit; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/acsm?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#ACSM</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%BE%8E%E5%9C%8B%E9%81%8B%E5%8B%95%E9%86%AB%E5%AD%B8%E6%9C%83%E8%AC%9B%E5%B8%AB?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#美國運動醫學會講師</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/issn?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#ISSN</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%81%8B%E5%8B%95%E7%87%9F%E9%A4%8A%E5%B0%88%E5%AE%B6?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#運動營養專家</a></span> </div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#增肌減脂</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%A2%B3%E5%BE%AA%E7%92%B0?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#碳循環</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%9B%8B%E7%99%BD%E8%B3%AA%E8%BC%95%E6%96%B7%E9%A3%9F?__eep__=6&__cft__[0]=AZUmqNW7FAVxPcs350BEcicDxmEZspBzyCqtbVlM4dSdHbl1we9GdVdv-g6BGcNwPpAdgIw7cZQMMYX0rd_Rvx_hWjtmgelAfxrS26npDttG9QFi7f7A_aXcigAzLep_vmjtUkMRobSA8Av8MGuGj5Yt&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#蛋白質輕斷食</a></span></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;"><br /></div></div></span></div></div></div></div></div><div style="font-family: inherit;"><div class="x168nmei x13lgxp2 x30kzoy x9jhf4c x6ikm8r x10wlt62" data-visualcompletion="ignore-dynamic" style="border-radius: 0px 0px 8px 8px; font-family: inherit; overflow: hidden;"><div style="font-family: inherit;"><div class="x1jx94hy x12nagc" style="font-family: inherit; margin-bottom: 4px;"><div><br /></div></div></div></div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-42148211260176235432022-12-22T00:48:00.001-08:002022-12-22T00:51:22.430-08:00五個提升瘦素的飲食信念,讓你懂吃不易胖<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5rwaiXA_1x52w6PKi2neyNgbIehb9DLOObkbWUI38DKMc09UKj541E4mxw3jgxI99N2mAV5MdbLdCj4YyB_LkhIn6USySWAOQXbRev504o4O6JSK9NechoD00q3tJPcA-zhdfUtDFcRVBt3UxV5g2eFOhbmOAZz34P6EX5blMysJjVZ060LiFjGYp/s1314/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.25.46.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5rwaiXA_1x52w6PKi2neyNgbIehb9DLOObkbWUI38DKMc09UKj541E4mxw3jgxI99N2mAV5MdbLdCj4YyB_LkhIn6USySWAOQXbRev504o4O6JSK9NechoD00q3tJPcA-zhdfUtDFcRVBt3UxV5g2eFOhbmOAZz34P6EX5blMysJjVZ060LiFjGYp/s16000/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.25.46.png" /></a><br /><br />芝加哥大學研究:<b>吃「健康食品」比沒吃更餓,「罪惡奶昔」比「健康奶昔」更能幫助減重!?</b>只要懂這五個 <b>#提升瘦素的飲食信念</b>,懂吃又不容易胖。不對的飲食信念,會大幅降低瘦素分泌,讓你一直吃不飽。<br /><br />JJ醫生一直很想針對「食慾」和「剝奪感」這個議題,做更深入的探討。控制食慾,並不是只有多吃纖維和蛋白質這麼簡單。<br /><br />很多人都有過這樣的惡性循環:去看了醫生,醫生告訴你必須要減重,不然過多的內臟脂肪和血糖,就要讓你開始吃三高的藥物了。你想要改善身體健康,就去買很多低熱量的食物,但是這些健康飲食會讓你產生剝奪感;每次吃完飯之後, 很快就餓了,於是吃下更多東西。<br /><br />而這些「健康」的食物,可能也是導致減重無法成功的因素?來看看以下研究。<div><br /><h1 style="text-align: left;">健康食品讓你越吃越餓</h1><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmzBzWwpayjF6EJ98z23qglnflrw6KPhOX8PGZ66SqTVBiADOrWexy9SJ3uLT0v6NKRWBd0dLCF-iji_D6eTFoYD4ipA-y3wmxFV96wO2iT1-SWda9BFBrAoO4hrQcMo88G2Fo0YzjnWYxwIEuUyix3RyqxHBa5v7i-kOAm1N1p2vGBiDxXde4Y44p/s1242/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.31.36.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmzBzWwpayjF6EJ98z23qglnflrw6KPhOX8PGZ66SqTVBiADOrWexy9SJ3uLT0v6NKRWBd0dLCF-iji_D6eTFoYD4ipA-y3wmxFV96wO2iT1-SWda9BFBrAoO4hrQcMo88G2Fo0YzjnWYxwIEuUyix3RyqxHBa5v7i-kOAm1N1p2vGBiDxXde4Y44p/s16000/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.31.36.png" /></a><br /><br />芝加哥大學研究,讓兩組受試者吃下一模一樣的覆盆子巧克力棒。我們告訴第一組受試者:「這是新上市的覆盆子濃黑巧克力棒,非常好吃,但是熱量偏高。」告訴第二組受試者:「這是一條能夠有效抑制食慾的健康蛋白棒。」<br /><br />接下來,我們評估這些受試者的飽足感,結果發現: 吃下「健康蛋白棒」的受試者, 飢餓度是5.1分,吃「美味巧克力棒」,飢餓度是3.6分,比較不餓。<br /><br />最有趣的是: <b>沒吃蛋白棒的空腹對照組,飢餓度是4分,比吃「健康蛋白棒」的受試者還不餓!#健康食品的剝奪感竟然超過食物本身產生的飽足感</b>。<br /><br />這不只是因為心理作用, 生理上也會如此反應。來看看下一個研究:<br /><br /><h1 style="text-align: left;">喝健康奶昔無法分泌瘦素,無法維持飽足感</h1><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvIQq7r39BxqhX4uo3J7HiXWvnW-698F9lM34Z3MN_X9y1o1Sp7dittxgvBj1TXvyRwlGaeGsSnSKiG1fjqmtdvk_Q3V2QivHGhTRle_n2fAA3ohgPoZ176KrfgVjE75tHT5UeIpZ3I7CMm_mD9O41zFyBEpNcIDU4gBXrIds5507CHw66bF3z8FVn/s1270/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.33.45.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvIQq7r39BxqhX4uo3J7HiXWvnW-698F9lM34Z3MN_X9y1o1Sp7dittxgvBj1TXvyRwlGaeGsSnSKiG1fjqmtdvk_Q3V2QivHGhTRle_n2fAA3ohgPoZ176KrfgVjE75tHT5UeIpZ3I7CMm_mD9O41zFyBEpNcIDU4gBXrIds5507CHw66bF3z8FVn/s16000/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.33.45.png" /></a><br /><br />耶魯大學研究,罪惡奶昔其實不罪惡。這個實驗裡,我們讓受試者喝下一樣的奶昔, 不管是成分還是熱量都一樣是360卡。<br /><br />我們告訴第一組受試者:奶昔有620卡,並且附上裝滿冰淇淋和巧克力醬的裝飾。<br /><br />告訴第二組受試者,奶昔低脂不含糖,只有140卡,而且整杯都看起來很平淡。<br /><br />然後,我們抽血檢查受試者的瘦素。吃飽飯後人體分泌瘦素,告訴大腦我們吃飽了,我們會感到飽足。結果發現:<br /><br /><b>喝下「美味奶昔」的受試者,瘦素大幅升高,喝下「健康奶昔」的人,飢餓素幾乎沒有什麼變化。</b><br /><br /><h1 style="text-align: left;">健康飲食比美食更難減重<br />因為健康飲食給人剝奪感</h1><br />有減重過的人都會發現, 為了減重早上選擇吃燕麥棒, 一下子就餓了;吃蛋餅,飽足感卻能夠維持到中午。 但是實際上,燕麥棒添加了大量的糖分,兩根就有三百多大卡,熱量比蛋餅還要高, 但是卻讓你更▪️容▪️易▪️餓。<br /><br />自認為攝取的卡路里不多時,身體就會產生更強烈的飢餓感,降低瘦素分泌,停止燃燒更多能量來保存現有的脂肪。<br /><br />所以, 我一直反對用很嚴格的方式來減重,除非你能享受其中的過程。<br /><br />不要節食,不要有愧疚感,讓我們開始享受對食物的期待吧!分享下面五點,希望大家懂吃又能瘦。<br /><br /><h1 style="text-align: left;">1 #飲食日記</h1><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSXU3_2danuDeLAJB9zNvuK6Tu6vSRdSQvnXMay-b-hBo49F-5io5UxWfGJOZN6qv1dBT9mPE8zHlMeJgtcBhHGR82X7O55yJ4v0srE2OBeinkO6L6uwnnTUQYYWjEM8ATHq-NZWZHJGtQNRtkkz-tB6LkFUil7u3k-yq1DgtA8s_6hsKk_RSFWP4L/s1294/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.34.49.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSXU3_2danuDeLAJB9zNvuK6Tu6vSRdSQvnXMay-b-hBo49F-5io5UxWfGJOZN6qv1dBT9mPE8zHlMeJgtcBhHGR82X7O55yJ4v0srE2OBeinkO6L6uwnnTUQYYWjEM8ATHq-NZWZHJGtQNRtkkz-tB6LkFUil7u3k-yq1DgtA8s_6hsKk_RSFWP4L/s16000/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.34.49.png" /></a><br /><br />只要花幾分鐘寫下飲食紀錄,提醒自己早、午、晚餐吃過什麼,能使進食量減少10%。<br /><br />這是因為,失憶會讓我們吃不飽。<br /><br />接受部分顳頁切除的癲癇患者,沒有辦法形成記憶。在一個美國研究,科學家在受試者吃完晚飯後,把桌子清乾淨,過一分鐘又給顳頁切除的患者第二頓飯,令人驚訝的是,他幾乎把所有的食物都吃光了。<br /><br />因為,他不記得吃過第一頓飯。但是你說,吃下去的食物難道不會讓身體分泌瘦素、腸泌素這些荷爾蒙嗎?<br /><br />這是因為,雖然人的食欲是透過腸道的迷走神經,把飽足感的訊號傳遞到大腦,但是大腦也必須要有相應的記憶機制,才能夠理解來自腸道的訊息。<br /><br /><h1 style="text-align: left;">2 #專心吃飯</h1><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghUsCLoFv4k2Br1ECYHa4EDZpEkfsYQF_nlbx2jDPmZHvUjoJ-iwxG4oFmW8M10s5hqs3YVh6OGxpZwUOd-k_F3KfJvr8yEJWH9WXHp7YXgaR8IS0FpN_tC0HawoQaYzUMlOwqStfMBca3cEepaXPWpac3zIr0fF8EyfycU-UdqkOHEwcLMican9CF/s1278/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.35.21.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghUsCLoFv4k2Br1ECYHa4EDZpEkfsYQF_nlbx2jDPmZHvUjoJ-iwxG4oFmW8M10s5hqs3YVh6OGxpZwUOd-k_F3KfJvr8yEJWH9WXHp7YXgaR8IS0FpN_tC0HawoQaYzUMlOwqStfMBca3cEepaXPWpac3zIr0fF8EyfycU-UdqkOHEwcLMican9CF/s16000/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.35.21.png" /></a><br /><br />邊看電視邊吃飯,會降低飽腹感,是因為分心會妨礙食物記憶形成。 如果你吃東西的速度又很快,你會在無意識中吃下更多東西,到了下午就餓了。<br /><br />即使是輕微的健忘,也會導致暴飲暴食。(還是你是害怕想起來,剛剛吃了什麼?)<br /><br />我在讀「味覺獵人」這本書後,獲得了另一個維度的能力:品嚐食物。這本書讓我更懂品嚐食物,吃懂了食物,量不必多也能感到感足,因為我能把選擇,留給最好的味道。<br /><h1 style="text-align: left;"><br />3 享受對食物的期待</h1><h1 style="text-align: left;">重口味是秘訣</h1><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQfmdID7D8P1AovQK-YQJXXGcDVAV9_rqXAJ99AUaFKwrJmk1ITDa6cScVv8bypC6ePItYhLhoV2PHEkhsnzRGe_whnP_ipt9m37KZA559P7w_qz13425pn1clWYchObEnJulc79FyBpb-8AS44A_Mo33PI9G0SaK9GIkjqA7wIPc6Yk98JyKMiEmZ/s1284/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.36.05.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQfmdID7D8P1AovQK-YQJXXGcDVAV9_rqXAJ99AUaFKwrJmk1ITDa6cScVv8bypC6ePItYhLhoV2PHEkhsnzRGe_whnP_ipt9m37KZA559P7w_qz13425pn1clWYchObEnJulc79FyBpb-8AS44A_Mo33PI9G0SaK9GIkjqA7wIPc6Yk98JyKMiEmZ/s16000/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.36.05.png" /></a><br /><br />重口味絕對不是高油高糖高鈉。減重的時候,提高對食物滿足感的秘訣,就是盡量吃有風味的東西: 例如辣,丹寧(澀),香料,帕馬森起司,藍起司,牛肝菌,松露,橄欖等。<br /><br />以前很愛在煎蛋上撒Trader Joe的松露鹽,吃一個就超滿足,但回台灣就買不到了。在家裡也常備黑巧克力粉,肉桂,豆蔻粉,各種辣椒和抹茶粉等,不但風味夠,還可以促進代謝不怕冷。<br /><br /><h1 style="text-align: left;">4 避免含糖飲料</h1></div><div><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbRBWsj1OXmkPAolL9uMAOSNjdfFRgxS7YMWKB2EPzTnl7vcg82S6EZ7SGQEOhHMIp2Svsq4EQB0jXzHFbL-Pq6K1hqXJpf-AFnRVsJhs6IfziYXgRhx82P61FtBAzVii8Ku8yUUYpBS0yKoH4aVODc8dswG9B_dz99RfE0dS53LMIrpF44FYM0hz6/s1294/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.36.49.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbRBWsj1OXmkPAolL9uMAOSNjdfFRgxS7YMWKB2EPzTnl7vcg82S6EZ7SGQEOhHMIp2Svsq4EQB0jXzHFbL-Pq6K1hqXJpf-AFnRVsJhs6IfziYXgRhx82P61FtBAzVii8Ku8yUUYpBS0yKoH4aVODc8dswG9B_dz99RfE0dS53LMIrpF44FYM0hz6/s16000/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.36.49.png" /></a><br /><br />含糖飲料會快速通過腸道,還來不及喚起飽足感,我們就已經吸收了大量的熱量了。不管大餐多大,盡量不要喝含糖飲料。<br /><br /><h1 style="text-align: left;">5 不要害怕追求享樂</h1><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJa5lQUQ7kPlgcSWIXr5vTUkZCjfZinS6au9eW-dhLlHba5LiMGen8ysBJe6amW2irZNnm55QdZYB_NovP2WVO3Kr5JgSX7UEpCPEs2SqwfbZ6LCbzj_XxS-CmLCnP-4uPDcI34_sPE8PPwnjwQnkuyVHpCIblhY0LXjxq2yBCcCXGOpu9GypU1ICu/s1290/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.37.45.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJa5lQUQ7kPlgcSWIXr5vTUkZCjfZinS6au9eW-dhLlHba5LiMGen8ysBJe6amW2irZNnm55QdZYB_NovP2WVO3Kr5JgSX7UEpCPEs2SqwfbZ6LCbzj_XxS-CmLCnP-4uPDcI34_sPE8PPwnjwQnkuyVHpCIblhY0LXjxq2yBCcCXGOpu9GypU1ICu/s16000/%E6%88%AA%E5%9C%96%202022-12-22%20%E4%B8%8B%E5%8D%884.37.45.png" /></a><br /><br />在法國,對於「健康的食物很少是美味的」這種說法,傾向於不同意。法國人也認為,冰淇淋是一種美味的享受,而美國人則認為,冰淇淋會讓我發胖。 這些信念,其實很強烈的影響到身體。<br /><br />研究發現,把蛋糕與「內疚感」 聯想在一起的參與者,在減重的時候體重會增加。把蛋糕與「慶祝」或「犒賞」聯想在一起的參與者,則會朝著實現目標的方向來前進。<br /><br />最後,請大家告訴大家,認為減重本身就很困難的信念,會成為一種自我實現的預言。這是因為,你的信念,不但會影響食慾和滿足感,也會讓「瘦素」的分泌大幅降低。<br /><br />接下來是減重最困難的一段時間:尾牙,聖誕,年末聚餐,過年<br />,春酒。 平常盡量維持健康的飲食,聚餐的時候,希望大家也能夠享受對食物的期待,不需要感到內疚。<br /><br />請大家記得:<br /><br />1 寫食物日記:記得自己吃了什麼<br />2 吃飯時不要分心,培養食物的記憶感<br />3 享受對食物的期待:重口味<br />4 避免含糖飲料<br />5 不要害怕追求享樂<br /><br /><a href="https://www.facebook.com/hashtag/acsm%E7%BE%8E%E5%9C%8B%E9%81%8B%E5%8B%95%E9%86%AB%E5%AD%B8%E6%9C%83%E8%AC%9B%E5%B8%AB?source=feed_text&epa=HASHTAG&__xts__%5B0%5D=68.ARB_kLfCqDD1MRktE5HYjJvOpfvV-2eEXHGqCndmMgPItuRCubnL9yCBP79takjXnJPIahkHLAJd0vTTNWUFDmEgwa6_DqcOPdLbxSsWnPmoYX5DdEvgcZ60ZTzLHzLvxAgOKglgSy8bivlOOqEAuvNQvgfr1CithQbYmTJEPMi2KkqAUwQlvkABGnndy6GaBkmseJkw8KkrP1vR_j0tpzNLU_S8trEyuCTsy_k_jR4YTKS356MO1_KcXSUsvod1xoAIydeuE6So8AKKb-NE9Fy3PPyayFWamf9rXNxVgT9NAuL5JrcdlJjcPWdfTts-yCQcy3gCkSgCKVS9bYAeVgeDqisX&__tn__=%2ANK-R">#ACSM #美國運動醫學會講師</a><br /><a href="https://www.facebook.com/hashtag/issn%E9%81%8B%E5%8B%95%E7%87%9F%E9%A4%8A%E5%B0%88%E5%AE%B6?source=feed_text&epa=HASHTAG&__xts__%5B0%5D=68.ARB_kLfCqDD1MRktE5HYjJvOpfvV-2eEXHGqCndmMgPItuRCubnL9yCBP79takjXnJPIahkHLAJd0vTTNWUFDmEgwa6_DqcOPdLbxSsWnPmoYX5DdEvgcZ60ZTzLHzLvxAgOKglgSy8bivlOOqEAuvNQvgfr1CithQbYmTJEPMi2KkqAUwQlvkABGnndy6GaBkmseJkw8KkrP1vR_j0tpzNLU_S8trEyuCTsy_k_jR4YTKS356MO1_KcXSUsvod1xoAIydeuE6So8AKKb-NE9Fy3PPyayFWamf9rXNxVgT9NAuL5JrcdlJjcPWdfTts-yCQcy3gCkSgCKVS9bYAeVgeDqisX&__tn__=%2ANK-R">#ISSN #運動營養專家</a> <br />#增肌減脂 #碳循環 #蛋白質輕斷食<br /><a href="https://www.facebook.com/hashtag/%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?source=feed_text&epa=HASHTAG&__xts__%5B0%5D=68.ARB_kLfCqDD1MRktE5HYjJvOpfvV-2eEXHGqCndmMgPItuRCubnL9yCBP79takjXnJPIahkHLAJd0vTTNWUFDmEgwa6_DqcOPdLbxSsWnPmoYX5DdEvgcZ60ZTzLHzLvxAgOKglgSy8bivlOOqEAuvNQvgfr1CithQbYmTJEPMi2KkqAUwQlvkABGnndy6GaBkmseJkw8KkrP1vR_j0tpzNLU_S8trEyuCTsy_k_jR4YTKS356MO1_KcXSUsvod1xoAIydeuE6So8AKKb-NE9Fy3PPyayFWamf9rXNxVgT9NAuL5JrcdlJjcPWdfTts-yCQcy3gCkSgCKVS9bYAeVgeDqisX&__tn__=%2ANK-R">#三樹金鶯診所</a> #金鶯診所 #樹林金鶯診所 <br />#桃園金鶯診所即將開幕<br /><br /><br />(想知道大餐怎麼吃不會胖,歡迎來診所諮詢)<br /><br /></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-89261281388627973002022-11-10T01:21:00.007-08:002022-11-10T01:21:57.527-08:00到底要吃多少蛋白質才不會掉肌肉?研究:看你想要減重的速度來決定!<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-KDlMKF7qRChf6TqAUjF2SXJqAWrQ-7d15CBqgnnAt4EhbyR6hF3TJbsYjk0JsFc7_ZYt4fvIb5M-_lXQQ_j_e18d0rS3LbGgYOVsZduSaehK_OhkhZE9Uyi0pC1lbRvM_TjBiqIccXbOgL4jHvRPRyjtAcEIocTYX7mrbqVkCOVRHuxJs8MGXPTS/s1178/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%885.20.45.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1178" data-original-width="1176" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-KDlMKF7qRChf6TqAUjF2SXJqAWrQ-7d15CBqgnnAt4EhbyR6hF3TJbsYjk0JsFc7_ZYt4fvIb5M-_lXQQ_j_e18d0rS3LbGgYOVsZduSaehK_OhkhZE9Uyi0pC1lbRvM_TjBiqIccXbOgL4jHvRPRyjtAcEIocTYX7mrbqVkCOVRHuxJs8MGXPTS/s16000/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%885.20.45.png" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">從保留肌肉的角度來看減重的熱量規劃!到底要吃多少蛋白質才不會掉肌肉?研究:看你想要減重的速度來決定!來看看JJ是怎麼算熱量的。</span></p><p><span></span></p><a name='more'></a><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">我們都希望減少脂肪,增加肌肉量,至少在減重的時候維持肌肉不掉。理論上,每燃燒7700卡,我們可以瘦下1公斤。你可以用計算卡路里的方式,來決定自己減重的速度。減重的速度越快,我們就會流失更多肌肉;發表在運動營養期刊的這張圖,告訴我們:隨著熱量赤字的百分比增加,我們就需要更多的蛋白質。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">來看看想要55天/28天/18天 減去1公斤體重,需要多少蛋白質。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%AF%8F%E5%A4%A910?__eep__=6&__cft__[0]=AZW_O6VwrlCroA01H3qRWTx-eMxlwW8zvIHt8oFYArjZCvka-1pdIoHk02sihLAl9jEO-ZmNolvpaeiFO5hB9s2B6nKEYNcBWWk9Us4jP5Uyl6IFvduhX8MKVcK4nvDt5_aHb5CN4A65PrBmWmVq9FlsxhvrYbH10R4ZptjiqnYk8LZfv527xGcD-gZFzX6MWrQ&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#每天10</a></span>%的熱量赤字</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">假設你的體重60公斤,TDEE差不多落在1400卡。每天吃1260卡,這樣大概可以在50天後減掉1公斤。這個規劃下,每天每攝取每公斤體重1.3-1.6克左右的蛋白質,能最大程度維持肌肉。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%AF%8F%E5%A4%A920?__eep__=6&__cft__[0]=AZW_O6VwrlCroA01H3qRWTx-eMxlwW8zvIHt8oFYArjZCvka-1pdIoHk02sihLAl9jEO-ZmNolvpaeiFO5hB9s2B6nKEYNcBWWk9Us4jP5Uyl6IFvduhX8MKVcK4nvDt5_aHb5CN4A65PrBmWmVq9FlsxhvrYbH10R4ZptjiqnYk8LZfv527xGcD-gZFzX6MWrQ&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#每天20</a></span>%的熱量赤字</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">這是減重的時候最常見的規劃,TDEE 1400卡,每天吃1120卡,每天要攝取每公斤體重1.6到2倍的蛋白質。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%AF%8F%E5%A4%A930?__eep__=6&__cft__[0]=AZW_O6VwrlCroA01H3qRWTx-eMxlwW8zvIHt8oFYArjZCvka-1pdIoHk02sihLAl9jEO-ZmNolvpaeiFO5hB9s2B6nKEYNcBWWk9Us4jP5Uyl6IFvduhX8MKVcK4nvDt5_aHb5CN4A65PrBmWmVq9FlsxhvrYbH10R4ZptjiqnYk8LZfv527xGcD-gZFzX6MWrQ&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#每天30</a></span>%的熱量赤字</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">如果你想要以更快的速度減重,每天只吃980卡,得攝取每天每公斤體重2- 2.4倍的蛋白質。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%9B%8B%E7%99%BD%E8%B3%AA%E5%90%83%E5%A4%A0%E9%80%9F%E5%BA%A6%E6%9C%83%E6%9B%B4%E5%BF%AB?__eep__=6&__cft__[0]=AZW_O6VwrlCroA01H3qRWTx-eMxlwW8zvIHt8oFYArjZCvka-1pdIoHk02sihLAl9jEO-ZmNolvpaeiFO5hB9s2B6nKEYNcBWWk9Us4jP5Uyl6IFvduhX8MKVcK4nvDt5_aHb5CN4A65PrBmWmVq9FlsxhvrYbH10R4ZptjiqnYk8LZfv527xGcD-gZFzX6MWrQ&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#蛋白質吃夠速度會更快</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%84%B6%E5%BE%8C%E6%89%8D%E8%A8%88%E7%AE%97%E6%B2%B9%E8%84%82%E6%BE%B1%E7%B2%89%E7%86%B1%E9%87%8F?__eep__=6&__cft__[0]=AZW_O6VwrlCroA01H3qRWTx-eMxlwW8zvIHt8oFYArjZCvka-1pdIoHk02sihLAl9jEO-ZmNolvpaeiFO5hB9s2B6nKEYNcBWWk9Us4jP5Uyl6IFvduhX8MKVcK4nvDt5_aHb5CN4A65PrBmWmVq9FlsxhvrYbH10R4ZptjiqnYk8LZfv527xGcD-gZFzX6MWrQ&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#然後才計算油脂澱粉熱量</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">蛋白質和澱粉脂肪大不同。由於蛋白質的食物產熱高(消化蛋白質需要更多熱量),蛋白質分解成氨基酸後,是用來建構肌肉,形成免疫細胞等材料;就算氨基酸要轉換成酮體或是葡萄糖燃燒,也會需要更多能量。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">我們在計算熱量的時候,可以先吃每天需要攝取的蛋白質,然後估算油脂和澱粉的的熱量。假設體重60公斤,TEDD是1400卡,打算每天攝取1100卡,20天減去一公斤:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">每天攝取90克蛋白質,包含2塊雞胸肉,一杯500cc豆漿,三個蛋,還有1份蛋白粉。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">這些富含蛋白質含量的熱量大約600卡,所以我們還有500卡的熱量可以吃,可能是兩個200卡的地瓜,兩盤50卡的蔬菜和一個蘋果。如果體重下降的幅度不如預期,就再做滾動式調整。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%AF%A6%E9%9A%9B%E4%B8%8A%E6%9C%83%E9%AB%94%E9%87%8D%E9%99%8D%E5%B9%85%E6%9C%83%E6%9B%B4%E5%BF%AB?__eep__=6&__cft__[0]=AZW_O6VwrlCroA01H3qRWTx-eMxlwW8zvIHt8oFYArjZCvka-1pdIoHk02sihLAl9jEO-ZmNolvpaeiFO5hB9s2B6nKEYNcBWWk9Us4jP5Uyl6IFvduhX8MKVcK4nvDt5_aHb5CN4A65PrBmWmVq9FlsxhvrYbH10R4ZptjiqnYk8LZfv527xGcD-gZFzX6MWrQ&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#實際上會體重降幅會更快</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">不過,我們的經驗,這樣吃一公斤的降幅根本不需要20天,原因就在於蛋白質的產熱效應和熱量運用的方式和其他營養素完全不同。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">如果這1100卡吃的是三碗飯,三顆水果,三份蔬菜和一塊肉....那一公斤的降幅應該真的需要20天,而且過程你會覺得更容易餓,更難堅持,肌肉流失更多。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%BE%B1%E7%B2%89%E5%92%8C%E6%B2%B9%E8%84%82%E7%9A%84%E6%94%9D%E5%8F%96%E6%AF%94%E4%BE%8B?__eep__=6&__cft__[0]=AZW_O6VwrlCroA01H3qRWTx-eMxlwW8zvIHt8oFYArjZCvka-1pdIoHk02sihLAl9jEO-ZmNolvpaeiFO5hB9s2B6nKEYNcBWWk9Us4jP5Uyl6IFvduhX8MKVcK4nvDt5_aHb5CN4A65PrBmWmVq9FlsxhvrYbH10R4ZptjiqnYk8LZfv527xGcD-gZFzX6MWrQ&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#澱粉和油脂的攝取比例</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%9C%8B%E4%BD%A0%E6%9C%89%E6%B2%92%E6%9C%89%E8%A6%81%E9%81%8B%E5%8B%95?__eep__=6&__cft__[0]=AZW_O6VwrlCroA01H3qRWTx-eMxlwW8zvIHt8oFYArjZCvka-1pdIoHk02sihLAl9jEO-ZmNolvpaeiFO5hB9s2B6nKEYNcBWWk9Us4jP5Uyl6IFvduhX8MKVcK4nvDt5_aHb5CN4A65PrBmWmVq9FlsxhvrYbH10R4ZptjiqnYk8LZfv527xGcD-gZFzX6MWrQ&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#看你有沒有要運動</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">如果有運動習慣,剩下的熱量建議盡量攝取碳水化合物,並且在運動前後吃完,能最大程度幫你增肌。如果你不運動,減少碳水化合物的攝取,燃燒脂肪的速度會比較快。此外,建議運動的時候把蛋白質攝取拉到圖表建議的高標。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">但是請記得,劇烈運動不吃澱粉,運動時燃脂的速度也不會比較快,反而會掉肌肉。可以參考圖三:藍色曲線為高碳低脂的脂肪燃燒效率,紅色為高脂低碳的脂肪燃燒效率,橫軸越右邊表示運動越激烈,而低碳組在劇烈運動並沒有燃燒掉更多脂肪。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">有運動的人,甚至能達到同時增肌減脂的效果,體重也比較不容易停滯。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">祝大家都能享受自律的生活!</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-75729831088939094312022-11-10T01:12:00.002-08:002022-11-10T01:12:06.774-08:00到底卡路里贏了,還是荷爾蒙?<div class="xdj266r x11i5rnm xat24cr x1mh8g0r x1vvkbs x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ1uoff-iUIRiLuchgm_puZbEuqdcmwM3T9gOFmtD4fw_etHI68xlVnNWxDpuXpS1ouD6My7B4gV730uubOwo0xpEuPRw-FGNP0vWA63uoUf4rDLXIOXbjw9T5ZlKQY7zZNMasRNY2ehWV-_3XBBfxLM5XyCQjDxfCllwEQZAuZyQpRMIykeNr6mJD/s900/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%885.11.25.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="894" data-original-width="900" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ1uoff-iUIRiLuchgm_puZbEuqdcmwM3T9gOFmtD4fw_etHI68xlVnNWxDpuXpS1ouD6My7B4gV730uubOwo0xpEuPRw-FGNP0vWA63uoUf4rDLXIOXbjw9T5ZlKQY7zZNMasRNY2ehWV-_3XBBfxLM5XyCQjDxfCllwEQZAuZyQpRMIykeNr6mJD/s16000/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%885.11.25.png" /></a></div><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">到底卡路里贏了,還是荷爾蒙?計算卡路里會有四大誤差,但這不代表計算卡路里是錯的!計算卡路里和荷爾蒙問題並不違背,來看看幾個迷思。</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">卡路里的理論說起來很直觀:熱力學定律,攝取的能量比消耗的能量多,體重就會增加;攝取的能量比消耗的能量少,體重就會下降。如果體重沒有下降,原因很簡單:吃太多,或是運動不夠。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">而另一邊,也有人認為:卡路里計算的觀念已經被打破。他們認為:卡路里計算沒有考慮荷爾蒙 ,胰島素阻抗,多囊性卵巢症候群等新陳代謝的問題,光是少吃多動沒有用。 減少特定食物攝取(或完全不吃),就能讓你減輕體重,不需要計算卡路里。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>JJ醫師認為:這兩種觀點其實並不違背,各自有對的地方和迷思。荷爾蒙的變化的確會讓你更餓更想吃,或代謝變差,但不代表熱量計算是錯誤的。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">計算熱量的問題,是會有誤差產生:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">1 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%8D%A1%E8%B7%AF%E9%87%8C%E8%A8%88%E7%AE%97%E6%A8%99%E7%A4%BA%E4%B8%8D%E6%BA%96%E7%A2%BA?__eep__=6&__cft__[0]=AZV7XFF6O4RY--bC10XBGiJ9S_kcwQ8aUQfPw93_c3nLhMhDcXQ2NUOQib4Rr280mCjiquozy-zGmJxgrFm_VMPInA0QigH2bMaewAcPpHfiTGP4FqCNKYWx1uGw8uUs-sUQlSVXvD3DH8s4bHVsY4tQm5-U9kH-2iMcS1RCwBkQTK30fS_v9TObxWYJzdGGdmI&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#卡路里計算標示不準確</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">不管是在美國或台灣,卡路里標示的誤差容許範圍高達20%。就算錙銖必較卡路里,只吃便利商店的食物,還是有可能多或少攝取100到300卡。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%90%83%E4%B8%8B%E5%8E%BB%E7%9A%84%E4%B8%8D%E4%B8%80%E5%AE%9A%E6%9C%83%E5%90%B8%E6%94%B6?__eep__=6&__cft__[0]=AZV7XFF6O4RY--bC10XBGiJ9S_kcwQ8aUQfPw93_c3nLhMhDcXQ2NUOQib4Rr280mCjiquozy-zGmJxgrFm_VMPInA0QigH2bMaewAcPpHfiTGP4FqCNKYWx1uGw8uUs-sUQlSVXvD3DH8s4bHVsY4tQm5-U9kH-2iMcS1RCwBkQTK30fS_v9TObxWYJzdGGdmI&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#吃下去的不一定會吸收</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">吃下去的東西不一定會全部吸收。抗性澱粉的吸收率可能只有精緻澱粉的八成; 我們往往都低估了堅果和蔬菜的熱量。 除此之外,吸收仰賴腸道的細菌,由於每個人腸道菌相不同,吸收率也不同。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%A3%9F%E7%89%A9%E7%94%A2%E7%86%B1%E6%95%88%E6%87%89%E4%B8%8D%E5%90%8C?__eep__=6&__cft__[0]=AZV7XFF6O4RY--bC10XBGiJ9S_kcwQ8aUQfPw93_c3nLhMhDcXQ2NUOQib4Rr280mCjiquozy-zGmJxgrFm_VMPInA0QigH2bMaewAcPpHfiTGP4FqCNKYWx1uGw8uUs-sUQlSVXvD3DH8s4bHVsY4tQm5-U9kH-2iMcS1RCwBkQTK30fS_v9TObxWYJzdGGdmI&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#食物產熱效應不同</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">消化吸收食物本身也需要能量, 消化蛋白質需要的能量要比消化精緻澱粉高得多。 可以想像,吃下600卡的澱粉或瘦肉,身體的反應會完全不一樣。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">4 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%80%B2%E9%A3%9F%E6%99%82%E9%96%93%E9%BB%9E%E5%B7%AE%E5%BE%88%E5%A4%A7?__eep__=6&__cft__[0]=AZV7XFF6O4RY--bC10XBGiJ9S_kcwQ8aUQfPw93_c3nLhMhDcXQ2NUOQib4Rr280mCjiquozy-zGmJxgrFm_VMPInA0QigH2bMaewAcPpHfiTGP4FqCNKYWx1uGw8uUs-sUQlSVXvD3DH8s4bHVsY4tQm5-U9kH-2iMcS1RCwBkQTK30fS_v9TObxWYJzdGGdmI&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#進食時間點差很大</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">前一篇文章有提到, 一樣的食物早上吃,食物的產熱效應比較高,血糖比較平穩,身體也比較容易利用這些能量,比較不會儲存成肥肉。 一樣的東西晚上吃, 身體會需要分泌更多的胰島素去平衡血糖,久了造成胰島素阻抗。這也是為什麼進行168斷食, 太晚吃會很難瘦的原因。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">所以,我們就不需要計算卡路里嗎?NONONO。熱量計算會有誤差,不代表卡路里計算是錯的,不代表我們就不需要去紀錄飲食。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">我的經驗談:光是紀錄飲食就很有效了。如果體重都沒有變化,有做飲食紀錄,我們才知道要如何去修正。其次,由於身體會自動平衡能量,跑完一小時,身體會要你把消耗的400卡吃回來,不然我們會感到飢餓。如果沒有紀錄飲食的話,很容易不知不覺吃了一堆東西。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">荷爾蒙和熱量計算並不違背,來聊聊</div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%B8%B8%E8%A6%8B%E7%9A%84%E4%B8%89%E5%80%8B%E8%BF%B7%E6%80%9D?__eep__=6&__cft__[0]=AZV7XFF6O4RY--bC10XBGiJ9S_kcwQ8aUQfPw93_c3nLhMhDcXQ2NUOQib4Rr280mCjiquozy-zGmJxgrFm_VMPInA0QigH2bMaewAcPpHfiTGP4FqCNKYWx1uGw8uUs-sUQlSVXvD3DH8s4bHVsY4tQm5-U9kH-2iMcS1RCwBkQTK30fS_v9TObxWYJzdGGdmI&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#常見的三個迷思</a></span>:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">迷思一 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%8D%B7%E7%88%BE%E8%92%99%E5%A4%B1%E8%AA%BF%E5%BD%B1%E9%9F%BF%E5%88%B0%E6%88%91%E7%9A%84%E4%BB%A3%E8%AC%9D?__eep__=6&__cft__[0]=AZV7XFF6O4RY--bC10XBGiJ9S_kcwQ8aUQfPw93_c3nLhMhDcXQ2NUOQib4Rr280mCjiquozy-zGmJxgrFm_VMPInA0QigH2bMaewAcPpHfiTGP4FqCNKYWx1uGw8uUs-sUQlSVXvD3DH8s4bHVsY4tQm5-U9kH-2iMcS1RCwBkQTK30fS_v9TObxWYJzdGGdmI&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#荷爾蒙失調影響到我的代謝</a></span>,所以瘦不下來</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">人不會因為荷爾蒙而直接變重,體重增加是因為荷爾蒙影響了身體的能量平衡。 </div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">壓力荷爾蒙皮質醇會讓我們進入儲存能量的模式,飢餓感會讓熱量攝取增加。甲狀腺低下會影響到我們的代謝,讓我們的卡路里消耗減少。研究發現,輕度(10%的人口)至中度甲狀腺功能低下(2-3%)的人每天可能少燃燒140至360卡。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">迷思二 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%88%91%E6%AF%8F%E5%A4%A9%E5%8F%AA%E5%90%83800%E5%8D%A1?__eep__=6&__cft__[0]=AZV7XFF6O4RY--bC10XBGiJ9S_kcwQ8aUQfPw93_c3nLhMhDcXQ2NUOQib4Rr280mCjiquozy-zGmJxgrFm_VMPInA0QigH2bMaewAcPpHfiTGP4FqCNKYWx1uGw8uUs-sUQlSVXvD3DH8s4bHVsY4tQm5-U9kH-2iMcS1RCwBkQTK30fS_v9TObxWYJzdGGdmI&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#我每天只吃800卡</a></span>, 還是沒變瘦!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">原因1: 人往往低估了攝取的卡路里</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">被忽略的卡路里很多。吃了一湯匙花生醬,想說只有一點點,不需要算 (通常都吃了兩湯匙,增加了90卡的熱量)。下午嘴饞吃了一包蘇打餅乾, 再加幾顆葡萄乾,200卡輕鬆GET, 等於一碗飯的熱量。晚上把小朋友吃剩的義大利麵吃掉,又多了100卡。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">原因2:週末大吃</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">事情是這樣的:我們平常很認真減重,每天吃1200,大約是300卡的熱量赤字。但是週五喝酒吃Pizza,週六吃早午餐,週日吃燒烤,每天3500卡, 有效地把周一到週五的熱量赤字都抵銷了(有抵銷就不錯了)。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">迷思三 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%80%99%E7%A8%AE%E9%A3%B2%E9%A3%9F%E6%B3%95%E5%BE%88%E6%A3%92?__eep__=6&__cft__[0]=AZV7XFF6O4RY--bC10XBGiJ9S_kcwQ8aUQfPw93_c3nLhMhDcXQ2NUOQib4Rr280mCjiquozy-zGmJxgrFm_VMPInA0QigH2bMaewAcPpHfiTGP4FqCNKYWx1uGw8uUs-sUQlSVXvD3DH8s4bHVsY4tQm5-U9kH-2iMcS1RCwBkQTK30fS_v9TObxWYJzdGGdmI&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#這種飲食法很棒</a></span>,我想吃多少就吃多少</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">以生酮飲食為例, 很多人可能經歷過想吃多少就吃多少,但是體重還是能下降。實際上,這是因為生酮飲食有這些效果 1. 攝取更多蛋白質,增加飽腹感, 2. 少吃了高度加工的義大利麵,薯條和餅乾,3. 由於食物的選擇減少,一直吃一樣的東西,他們會變得沒那麼好吃。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">生酮飲食初期會讓身體排出3到4公升的水分, 就算熱量吃超過, 體重還是會下降,等到水分達成一個平衡後,如果狂吃肥肉,<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%86%B1%E9%87%8F%E6%94%9D%E5%8F%96%E8%B6%85%E9%81%8E%E9%AB%94%E9%87%8D%E5%B0%B1%E6%9C%83%E9%96%8B%E5%A7%8B%E5%9B%9E%E5%BD%88%E4%BA%86?__eep__=6&__cft__[0]=AZV7XFF6O4RY--bC10XBGiJ9S_kcwQ8aUQfPw93_c3nLhMhDcXQ2NUOQib4Rr280mCjiquozy-zGmJxgrFm_VMPInA0QigH2bMaewAcPpHfiTGP4FqCNKYWx1uGw8uUs-sUQlSVXvD3DH8s4bHVsY4tQm5-U9kH-2iMcS1RCwBkQTK30fS_v9TObxWYJzdGGdmI&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#熱量攝取超過體重就會開始回彈了</a></span>。往往回到正常飲食,酮體消失,燃燒脂肪的速度降低,就會回到以前的體重。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">大家可能會想問:JJ醫師有在算卡路里嗎?其實我不會特別去算。但是,我在飲食上會先確保自己吃到足夠的蛋白質,不特別攝取油脂,唯一會計算的只有碳水的攝取量:有運動吃高碳,沒運動吃低碳。利用調節碳水的量,或是增加或減少高碳日與低碳日的天數,來達成增肌或減重的效果。</div></div><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">最近要開始增加低碳天數,把腹肌救回來~祝大家找到自己的平衡!</span> </p>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-19966489566745949782022-11-10T01:10:00.002-08:002022-11-10T01:10:20.019-08:00運動完到底要不要吃碳水?加拿大研究:吃蛋白質就行<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO9wDZpPgZKoNScYx-8BFHh8QNxH4Q2IVv3Xn2EHLobWlCUP9qBFS94dY5EabPh-9DhKHtaOgg8hK1VyznRgeIwu9SbMVusPoyMR5lzGYmDbSHT0MzbF4hDXxaxZ_IdcFiIZOaF4Jk70hLfyDDPP1yXzDmPwSqTsZNJuQFK-Z8coI7Jztp-Vl9YPix/s1174/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%885.09.02.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1170" data-original-width="1174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO9wDZpPgZKoNScYx-8BFHh8QNxH4Q2IVv3Xn2EHLobWlCUP9qBFS94dY5EabPh-9DhKHtaOgg8hK1VyznRgeIwu9SbMVusPoyMR5lzGYmDbSHT0MzbF4hDXxaxZ_IdcFiIZOaF4Jk70hLfyDDPP1yXzDmPwSqTsZNJuQFK-Z8coI7Jztp-Vl9YPix/s16000/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%885.09.02.png" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">運動完到底要不要吃碳水?加拿大研究:吃蛋白質就行。多吃碳水,肌肉也不會長比較快。</span></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">很多人都有這個困擾,白天要上班, 晚上才能去健身房運動。有人說運動完要補充優質蛋白和碳水,肌肉才能生長恢復,但是這麼晚吃澱粉,真的不會變胖嗎?不吃的話,增肌效果會不會變差?</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">今天要來徹底解決大家的疑惑: 運動完攝取蛋白質就夠了,吃碳水也不會讓你增肌的速度更快。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%81%8B%E5%8B%95%E5%AE%8C%E5%8F%AA%E8%A6%81%E5%90%83%E8%9B%8B%E7%99%BD%E8%B3%AA%E5%B0%B1%E5%A4%A0%E4%BA%86?__eep__=6&__cft__[0]=AZWHZENGm5rjhFKP7jkuzE7PPlNEyTiImzdK3rZIswJE5_8CqIrvEH7WKebDOjVrT0wBRN4trNrVu4sp0fFSY1abdNMc0R0GyNdskTlPilHv3b3rA5c_G937LpP5akMDXDjQxqtFBSz-ymi9V4vIq3EZ_0IjvMSBD3FnyCdVsW199A27lOJVeHw_TJ25a46v8NU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#運動完只要吃蛋白質就夠了</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">加拿大研究: 讓受試者在運動後,一組吃20g乳清蛋白,一組吃20g乳清蛋白加上50g麥芽糖精(精緻碳水中的精緻碳水)。 然後,抽且,做肌肉切片檢查(用針,不是像切醉雞那樣),看看兩組的肌肉蛋白合成率(MPS)和分解率(MPB)。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">結果發現: 多吃了精緻碳水的組別, 肌肉蛋白合成率並沒有比較高,肌肉蛋白分解率率也沒有比較低。 吃不吃碳水,都沒差!(圖三)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">想看文言文的人,我們發現雷帕黴素靶蛋⽩下游產物,如 4EBP1、p70S6K 和 eEF2等, 在⾼胰島素⾎症、氨基酸⾎症或運動後 3 ⼩時內,磷酸化並無差異。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A2%9E%E8%82%8C%E9%9C%80%E8%A6%81%E7%9A%84%E8%83%B0%E5%B3%B6%E7%B4%A0?__eep__=6&__cft__[0]=AZWHZENGm5rjhFKP7jkuzE7PPlNEyTiImzdK3rZIswJE5_8CqIrvEH7WKebDOjVrT0wBRN4trNrVu4sp0fFSY1abdNMc0R0GyNdskTlPilHv3b3rA5c_G937LpP5akMDXDjQxqtFBSz-ymi9V4vIq3EZ_0IjvMSBD3FnyCdVsW199A27lOJVeHw_TJ25a46v8NU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#增肌需要的胰島素</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%80%E9%BB%9E%E9%BB%9E%E5%B0%B1%E5%A4%A0?__eep__=6&__cft__[0]=AZWHZENGm5rjhFKP7jkuzE7PPlNEyTiImzdK3rZIswJE5_8CqIrvEH7WKebDOjVrT0wBRN4trNrVu4sp0fFSY1abdNMc0R0GyNdskTlPilHv3b3rA5c_G937LpP5akMDXDjQxqtFBSz-ymi9V4vIq3EZ_0IjvMSBD3FnyCdVsW199A27lOJVeHw_TJ25a46v8NU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#一點點就夠</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">研究中,我們對受試者做抽血檢查,發現吃精緻碳水的組別,胰島素和血糖上升的速度遠遠超過沒吃精緻碳水的組別。實驗中,攝取乳清蛋白的組別,胰島素濃度接近20;而吃下麥芽糖精的組別,胰島素則是衝到超過60 我們不是需要胰島素來增肌嗎?(合成脂肪和肌肉,甚至免疫細胞,都需要胰島素)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">文中的討論認為,關鍵在於胰島素濃度。'' low (5 KUImLj1 ) concentrations of insulin are required to obtain a maximal amino acid–induced increase in MPS'',如果蛋白質的攝取達到20克,那我們只需要5 KUImLj1的胰島素濃度就能達到最好的增肌效果, 再多吃碳水來誘發胰島素上升,肌肉合成的速度也不會增加。 </div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">繼續聊聊碳水三大迷思!吃碳水還是有必要的,不要都不吃喔!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">1 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%81%8B%E5%8B%95%E5%89%8D%E4%B8%8D%E5%90%83%E7%A2%B3%E6%B0%B4?__eep__=6&__cft__[0]=AZWHZENGm5rjhFKP7jkuzE7PPlNEyTiImzdK3rZIswJE5_8CqIrvEH7WKebDOjVrT0wBRN4trNrVu4sp0fFSY1abdNMc0R0GyNdskTlPilHv3b3rA5c_G937LpP5akMDXDjQxqtFBSz-ymi9V4vIq3EZ_0IjvMSBD3FnyCdVsW199A27lOJVeHw_TJ25a46v8NU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#運動前不吃碳水</a></span></div><div dir="auto" style="font-family: inherit;"> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%B0%8F%E5%BF%83%E6%8E%89%E8%82%8C%E8%82%89?__eep__=6&__cft__[0]=AZWHZENGm5rjhFKP7jkuzE7PPlNEyTiImzdK3rZIswJE5_8CqIrvEH7WKebDOjVrT0wBRN4trNrVu4sp0fFSY1abdNMc0R0GyNdskTlPilHv3b3rA5c_G937LpP5akMDXDjQxqtFBSz-ymi9V4vIq3EZ_0IjvMSBD3FnyCdVsW199A27lOJVeHw_TJ25a46v8NU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#小心掉肌肉</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">運動前是否該吃碳水化合物呢?研究證實,重訓前攝取碳水化合物,肌肉可以燃燒的葡萄糖變多,可以增加運動表現,讓你更有力氣挑戰極限。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">平常進行低碳飲食的人,肌肉肝糖含量不多, 運動時人體燃燒脂肪和肝糖的比例是固定的,跑步前沒吃碳水,有部分肌肉會轉換成肝醣燃燒,反而越跑肌肉越少。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%83%B3%E8%A6%81%E6%B8%9B%E8%84%82?__eep__=6&__cft__[0]=AZWHZENGm5rjhFKP7jkuzE7PPlNEyTiImzdK3rZIswJE5_8CqIrvEH7WKebDOjVrT0wBRN4trNrVu4sp0fFSY1abdNMc0R0GyNdskTlPilHv3b3rA5c_G937LpP5akMDXDjQxqtFBSz-ymi9V4vIq3EZ_0IjvMSBD3FnyCdVsW199A27lOJVeHw_TJ25a46v8NU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#想要減脂</a></span></div><div dir="auto" style="font-family: inherit;"> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%81%8B%E5%8B%95%E5%89%8D%E5%BE%8C%E5%90%83%E7%A2%B3%E6%B0%B4%E6%98%AF%E6%9C%80%E5%A5%BD%E7%9A%84%E6%99%82%E6%A9%9F?__eep__=6&__cft__[0]=AZWHZENGm5rjhFKP7jkuzE7PPlNEyTiImzdK3rZIswJE5_8CqIrvEH7WKebDOjVrT0wBRN4trNrVu4sp0fFSY1abdNMc0R0GyNdskTlPilHv3b3rA5c_G937LpP5akMDXDjQxqtFBSz-ymi9V4vIq3EZ_0IjvMSBD3FnyCdVsW199A27lOJVeHw_TJ25a46v8NU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#運動前後吃碳水是最好的時機</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">最適合吃碳水的時機是運動前那一餐,第二適合是運動完那一餐。 運動時會消耗不少肝醣,吃下去的碳水會優先變成肝醣儲存,不容易變成脂肪,所以運動後吃點碳水也不會變胖。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">我在減脂的時候, 會把一整天要吃的碳水集中在運動前後這兩餐吃完,如果運動完太晚,就會在運動前吃完。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%83%B3%E8%A6%81%E5%A2%9E%E8%82%8C?__eep__=6&__cft__[0]=AZWHZENGm5rjhFKP7jkuzE7PPlNEyTiImzdK3rZIswJE5_8CqIrvEH7WKebDOjVrT0wBRN4trNrVu4sp0fFSY1abdNMc0R0GyNdskTlPilHv3b3rA5c_G937LpP5akMDXDjQxqtFBSz-ymi9V4vIq3EZ_0IjvMSBD3FnyCdVsW199A27lOJVeHw_TJ25a46v8NU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#想要增肌</a></span></div><div dir="auto" style="font-family: inherit;"> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%80%E6%95%B4%E5%A4%A9%E7%9A%84%E7%A2%B3%E6%B0%B4%E7%B8%BD%E9%87%8F%E6%98%AF%E9%87%8D%E9%BB%9E?__eep__=6&__cft__[0]=AZWHZENGm5rjhFKP7jkuzE7PPlNEyTiImzdK3rZIswJE5_8CqIrvEH7WKebDOjVrT0wBRN4trNrVu4sp0fFSY1abdNMc0R0GyNdskTlPilHv3b3rA5c_G937LpP5akMDXDjQxqtFBSz-ymi9V4vIq3EZ_0IjvMSBD3FnyCdVsW199A27lOJVeHw_TJ25a46v8NU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#一整天的碳水總量是重點</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">要增肌, 除了足夠的熱量和蛋白質,重點是一整天碳水攝取的總量。 我在增肌的時候,一整天會吃到300克的碳水,平均分四次吃完,運動後也是會吃的。想要增肌的人, 運動前吃碳水讓血糖的濃度升高,可以讓身體減少燃燒肌肉裡面的肝醣。研究發現,維持高濃度的肌肉肝醣,可以促進和增肌有關的細胞訊號。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">祝大家好好運動,不用怕碳水~</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-133335778895835382022-11-10T01:08:00.001-08:002022-11-10T01:08:36.730-08:00增肌的七個關鍵<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp7Dz8skyq48W8FPZ5bEzAS2jsH-q6-7T1Rna2mBtBCYBiqpUJwc3-RIYgZxjCcqSoItOxCXptG3ILTrDrRZSWJq_nkNtM22psqnX9JsBYwonhjj-glRqJXu-Nqrakz8uwT4qfAeVxxYTzrydcIIUSNGBrRFYZzpSs90w9WXQkowSaf-0MAqwgL5ye/s1158/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%885.06.35.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="966" data-original-width="1158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp7Dz8skyq48W8FPZ5bEzAS2jsH-q6-7T1Rna2mBtBCYBiqpUJwc3-RIYgZxjCcqSoItOxCXptG3ILTrDrRZSWJq_nkNtM22psqnX9JsBYwonhjj-glRqJXu-Nqrakz8uwT4qfAeVxxYTzrydcIIUSNGBrRFYZzpSs90w9WXQkowSaf-0MAqwgL5ye/s16000/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%885.06.35.png" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">恭喜可愛的學員成功增肌減脂12.9%,從66公斤到自己量到49公斤,另一位則是十週減重10公斤,增肌3.6公斤,變成自己喜歡的樣子,迎接夏天到來!來聊聊增肌的幾個迷思。</span></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">肌肉不只好看,而且很好用:能燃燒更多熱量,幫助減脂,促進代謝,還能儲存吃下去的澱粉(肝醣),讓澱粉不變成肥肉(三酸甘油脂)堆起來,相信這些大家都聽膩了。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">有些學員天天跑健身房,但是減脂效果不彰,肌肉量也差不多,到底出了什麼問題?來聊聊增肌的七個關鍵吧。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div><div dir="auto" style="font-family: inherit;">1 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%83%B3%E8%A6%81%E5%A2%9E%E8%82%8C?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#想要增肌</a></span></div><div dir="auto" style="font-family: inherit;"> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%B0%B8%E9%81%A0%E9%83%BD%E5%81%9A%E6%9C%89%E9%BB%9E%E5%90%83%E5%8A%9B%E7%9A%84%E9%87%8D%E9%87%8F?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#永遠都做有點吃力的重量</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">人是在逆境成長的,肌肉也是。心酸有可能是喝太多醋,但是 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%82%8C%E8%82%89%E9%85%B8%E7%97%9B%E7%9C%9F%E6%AD%A3%E7%9A%84%E5%8E%9F%E5%9B%A0%E4%B8%8D%E6%98%AF%E4%B9%B3%E9%85%B8%E5%A0%86%E7%A9%8D?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#肌肉酸痛真正的原因不是乳酸堆積</a></span>。肌肉就像是一條很多棉線綁在一起的繩子,我們用繩子懸掛10公斤的啞鈴,部分的棉線很可能會撕裂,進而產生發炎反應,引發酸痛感。經過48小時修復後,身體還會產生新的肌纖維,讓你能夠負荷更大的重量。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">不管是啞鈴器材,每一個動作,以能重複12到15下(想要肌肉線條更明顯做8到12下)就做不動的重量,鍛鍊不同的肌群。能超過這個次數,就往下個重量邁進。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%85%8D%E5%90%88%E7%A2%B3%E6%B0%B4%E5%BE%AA%E7%92%B0?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#配合碳水循環</a></span></div><div dir="auto" style="font-family: inherit;"> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%B8%9B%E8%84%82%E6%98%AF%E4%BD%8E%E7%A2%B3%E6%97%A5%E4%B8%8D%E9%81%8B%E5%8B%95%E6%99%82%E6%B8%9B%E4%B8%8B%E4%BE%86%E7%9A%84?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#減脂是低碳日不運動時減下來的</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">低碳日時碳水攝取低,燃燒脂肪效率高,由於肝醣儲存不足,這時運動反而適得其反,有可能把肌肉也燃燒掉。研究發現,攝取低碳水做運動,燃燒脂肪比例反而降低。(圖三藍色曲線,橫軸運動激烈程度,縱軸燃燒脂肪效率)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">長期低碳水低熱量不運動,代謝會開始下降,讓體重下降停滯。而促進代謝最好的方法就是大吃一餐澱粉,讓身體覺得能量充足,告訴身體我們沒有遇到飢荒。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">高碳水當然也是高熱量,我們要利用運動把這些熱量消耗掉。當然,天天高碳水+運動,體重的下降會非常慢。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%BC%91%E6%81%AF%E6%99%82%E9%96%93%E8%A6%81%E8%B6%B3%E5%A4%A0?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#休息時間要足夠</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">欲速則不達,增肌也是。有些人以為訓練量要很夠才能增肌,於是每天都上健身房,做一樣的器材,結果肌肉量卻一點動靜都沒有,反而太勞累連帶免疫力下降。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">肌肉至少需要48小時的時間才能修復,所以不建議同一個肌群每天鍛鍊,至少要隔兩天以上。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">可以運動日高碳水,休息日低碳水,做一休一或做一休二,來達到最好的效果。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">4 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%82%8C%E7%BE%A4%E8%A8%93%E7%B7%B4%E8%A6%81%E5%B9%B3%E8%A1%A1?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#肌群訓練要平衡</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">要避免受傷,除了動作正確以外,也要注意不要只練想練的部位。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">身體的肌肉會互相拮抗,只鍛鍊固定部位會導致各種酸痛或是受傷。只鍛鍊胸和腹肌,從背面看常常發現肌肉都被拉到前面,呈現越來越駝背的體態,屁股還扁扁的。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">只鍛鍊臀部和腿後,也會導致腿部的關節問題,也是一樣的道理。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">做完捲腹之後,可以做個瑜伽的眼鏡蛇式來平衡腹部和下背的肌肉,來避免腰椎滑脫。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">5 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E9%A0%90%E9%98%B2%E5%BF%83%E8%A1%80%E7%AE%A1%E7%96%BE%E7%97%85?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#有氧運動預防心血管疾病</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">血液循環差,往往各種慢性病正悄悄地發生。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">吸入氧氣之後,循環系統會把氧氣送到身體每一個地方就像物流公司一樣,運送貨品的速度是越快越好;如果我們運送氧氣和清除身體廢棄物的速度越快,罹患慢性疾病的風險就越低。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">運動能夠讓血液循環和新陳代謝更好。大腿肌肉就像是人體第二個心臟一樣,收縮時使身體末端的血液快速回流到心臟。肌肉裡的肌紅蛋白攜帶氧氣的能力比血紅素還要好,在缺氧時也能釋出氧氣來平衡周邊組織。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">6 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%81%8B%E5%8B%95%E5%AE%8C%E7%82%BA%E4%BA%86%E8%82%8C%E8%82%89%E8%80%8C%E5%90%83?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#運動完為了肌肉而吃</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">蛋白質可以幫助肌肉生長,每日建議的攝取量是體重的1.5倍到兩倍。 我們可以來簡單地做計算,每一餐都要吃到體重一半的蛋白質克數。如果你是一個 60公斤的人,每餐要吃30克的蛋白質。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">一顆雞蛋是7克,四指幅的瘦肉是20克,500CC豆漿或一和中華豆腐都是15克,如果不想吃肉,也可以用蛋白粉來取代,絕對比一餐只有白麵條和燙青菜好。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">7 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%85%A8%E6%96%B9%E9%9D%A2%E7%9A%84%E5%81%A5%E5%BA%B7?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#全方面的健康</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">其實,肌肉有遠比減脂更重要的好處:也就是全方面的健康,這些好處不是只做飲食控制不運動能做到的。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">哥本哈根大學研究發現:運動能產生 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%82%8C%E8%82%89%E6%BF%80%E7%B4%A0?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#肌肉激素</a></span>(Myokine),能 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%8A%97%E8%80%81?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#抗老</a></span>,<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%A0%90%E9%98%B2%E5%A4%B1%E6%99%BA?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#預防失智</a></span>,<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%94%B9%E5%96%84%E7%9A%AE%E8%86%9A%E5%95%8F%E9%A1%8C?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#改善皮膚問題</a></span>,<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%AE%93%E7%99%BD%E8%89%B2%E8%84%82%E8%82%AA%E8%A4%90%E8%AE%8A?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#讓白色脂肪褐變</a></span>,<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E6%94%B9%E5%96%84%E5%BF%83%E8%A1%80%E7%AE%A1%E7%B3%BB%E7%B5%B1?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#改善心血管系統</a></span>,<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%A0%90%E9%98%B2%E9%AA%A8%E8%B3%AA%E7%96%8F%E9%AC%86?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#預防骨質疏鬆</a></span>,<span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A2%9E%E5%BC%B7%E5%85%8D%E7%96%AB%E5%8A%9B?__eep__=6&__cft__[0]=AZVNJb0gUs5Y_XZ2qHq-xAwIrjMHFi2cDJCKdsdHSnxPL9kLAsGm1BFX-ksXnloFruXQCqDtACk220CAlZ4J0nlCwmq1VBteV2mHDVYIyaH0_lPVG-MFEoh4pbrQ7ZE2hpGodK8a7VQoTr--sjpyK4ZU5ZWmGhrDgoy_gB-CTVs_qjPKrIrCeQv4INvZEPcn-xc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#增強免疫力</a></span>,影響腸胃系統,好處講都講不完。(圖五)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">我常常覺得,我們願意投資很多時間在自己的事業上,卻不願意花時間投資自己的健康,甚至犧牲健康來換取財富。最近重看村上大叔的小說,很認同他對身體的看法:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">「身體是人的殿堂,不管裡面供奉的是什麼,都應該好好保持它的強壯、美麗和清潔。」</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">「尊重自己的身體,意味著對他人的身體保持敬意也成為可能。如果地球上有更多的人都有這樣的想法,那麼就不會再有恐怖主義和戰爭。」</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">能夠把肉體提升到哲學增次的,也只有村上大叔了。祝我們都能擁有一個美麗的殿堂!</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-54308095176029350402022-11-10T01:04:00.007-08:002022-11-10T01:37:58.797-08:00吃這四樣東西,能提升免疫力,保持腸道健康,還能順便減重!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQmqB3frwyClrae1BrtMRacj0nFxXNjO4blIr1QiEjOF7f7u5aYkodvUK6YsWz6YnN7MGelmFTaUa5pc72sU8lemzzmkiuDaXf49hrHkytXv8ntHVxikDrJOFDKwGWAk2BLj7butsYs65q_gKSLgq0DCBWUXwBYwBvM7hwuSNa6_Di6GZD6Y_ouQvz/s930/my1.jpeg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQmqB3frwyClrae1BrtMRacj0nFxXNjO4blIr1QiEjOF7f7u5aYkodvUK6YsWz6YnN7MGelmFTaUa5pc72sU8lemzzmkiuDaXf49hrHkytXv8ntHVxikDrJOFDKwGWAk2BLj7butsYs65q_gKSLgq0DCBWUXwBYwBvM7hwuSNa6_Di6GZD6Y_ouQvz/s16000/my1.jpeg" /></a><br /><br />吃這四樣東西,能提升免疫力,保持腸道健康,還能順便減重!今天來看發表在「Nutrition Journal」期刊上面的這篇回顧文獻:「The impacts of the Western diet on immunity」,要一口氣回答這些問題:要怎麼吃才不會一肚子火,還能減重? 人工甜味劑傷身,但是天然甜味劑是益生元?吃紅肉傷身其實沒有證據?免疫細胞把飽合脂肪當成細菌,油脂該怎麼吃?麩質過敏有影還是無影?<span><a name='more'></a></span><div><br />提高免疫力,吃少睡好是必須的。所謂吃好,就是要讓腸道健康。許多來減重的人,都有脹氣,消化不良或是腹瀉的問題。腸胃問題解決了之後,常常覺得身體輕鬆許多,體重也順利地下降了。<br /><a href="https://www.facebook.com/hashtag/%E8%85%B8%E6%BC%8F%E9%80%A0%E6%88%90%E5%85%A8%E8%BA%AB%E6%85%A2%E6%80%A7%E7%99%BC%E7%82%8E?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#腸漏造成全身慢性發炎</a><div><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrxXxnp_eiIOifAJ5ZCUj9B6mrK_R4DqZlg93Joa6DrgP030YnuLRVgGKxy8s6OOnOmu1ccHem3tp3SpgyD6vcIiJNdeoDZB0gCx_j3ar0EDnPcJzr-8XgUAEex9DQPJNEnBIh8NA_SK9VkxgpDLQYLS7puO0dGbSTeoiNwu_-ejTJ4tHwH_12lvA6/s1440/my2.jpeg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrxXxnp_eiIOifAJ5ZCUj9B6mrK_R4DqZlg93Joa6DrgP030YnuLRVgGKxy8s6OOnOmu1ccHem3tp3SpgyD6vcIiJNdeoDZB0gCx_j3ar0EDnPcJzr-8XgUAEex9DQPJNEnBIh8NA_SK9VkxgpDLQYLS7puO0dGbSTeoiNwu_-ejTJ4tHwH_12lvA6/s16000/my2.jpeg" /></a></div><div><br />具體形容「腸道健康」,就是讓腸道的黏液層更健全,讓細菌和毒素不會從腸道滲漏到血液裡,造成「腸漏」。<br />一旦有不乾淨的東西吃下肚,腸壁上的免疫細胞馬上會吹哨警示,造成腸道的發炎反應,腸粘膜的通透性會增肌,腸子裡的細菌和毒素就有可能會穿過腸粘膜,進入血液,造成身體慢性發炎(圖三)。<br />想想看,每天都有一點點點點的糞水滲到血液裡,身體當然會出問題了。全身慢性發炎,就像是火災警報器每天都在嘎嘎嘎嘎響,免疫細胞會越來越疲乏,真的有病毒入侵的時候,就沒有辦法即時調動免疫大軍來對抗敵人。<br />全身慢性發炎的時候,脂肪不容易分解,皮質醇上升,調高身體的體重設定點。你的體重55公斤,身體卻以為有60公斤,讓你吃飽容易餓,餓了又想吃。<br />You are what you eat。到底哪些食物會讓你發炎又變胖呢?<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw1Hf1RH8RJTleswp3DU1GX1HBKW5_UrHJ5yBxqLmAtjTRk-TB7-yfvYvJk7TYpvL6nBKpGsLMN5TIZ7OfKlFuYO0imf-2KZnsO66ByfOUnYAfhzBBw2pMwfzm9bQp48qYeo32KAakl9MT5-A8ZEdUo1bXQi0vaENagCOULsV4nVmdymmAjrcy_9lR/s1284/my4.jpeg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw1Hf1RH8RJTleswp3DU1GX1HBKW5_UrHJ5yBxqLmAtjTRk-TB7-yfvYvJk7TYpvL6nBKpGsLMN5TIZ7OfKlFuYO0imf-2KZnsO66ByfOUnYAfhzBBw2pMwfzm9bQp48qYeo32KAakl9MT5-A8ZEdUo1bXQi0vaENagCOULsV4nVmdymmAjrcy_9lR/s16000/my4.jpeg" /></a><br />1 <a href="https://www.facebook.com/hashtag/%E5%A4%A9%E7%84%B6%E4%BB%A3%E7%B3%96%E4%B8%8D%E6%9C%83%E9%80%A0%E6%88%90%E8%85%B8%E9%81%93%E7%99%BC%E7%82%8E?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#天然代糖不會造成腸道發炎</a><br /> <a href="https://www.facebook.com/hashtag/%E7%B2%BE%E8%A3%BD%E7%B3%96%E6%9C%83?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#精製糖會</a><br />精緻糖會影響白血球的吞噬功能,攝取過多醣類,血糖負荷過高,細菌有源源不絕的能量可以使用,難怪糖尿病病人的傷口很難癒合。 真的要吃糖,有些人就會選擇零熱量的代糖,吃代糖是可以的嗎?<br />代糖的種類很多,有人工合成的,也有天然的,動物實驗顯示:糖精和三氯蔗糖等人工代糖和發炎性大腸炎克隆氏症有關,但沒有人體研究證據。甜菊糖(Steivia) 能幫助合成短鏈脂肪酸,增加好的腸道菌,改善 T 細胞和 B 細胞的吞噬作用,具有抗炎特性。<br />所以如果要吃甜,天然代糖:例如菊糖,羅漢果糖,赤藻醣醇等,還是比較好的選擇。 <br />2 <a href="https://www.facebook.com/hashtag/%E5%85%8D%E7%96%AB%E7%B4%B0%E8%83%9E%E6%8A%8A%E9%A3%BD%E5%92%8C%E8%84%82%E8%82%AA%E8%AA%8D%E6%88%90%E7%B4%B0%E8%8F%8C?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#免疫細胞把飽和脂肪認成細菌</a><br /> <a href="https://www.facebook.com/hashtag/%E6%B2%B9%E8%84%82%E6%80%8E%E9%BA%BC%E5%90%83%E6%89%8D%E8%83%BD%E6%8A%97%E7%99%BC%E7%82%8E?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#油脂怎麼吃才能抗發炎</a></div><div><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj9GGCBOw1fZ04fcWVZ3uCU879S08oyDBQxxmpi1oX88MCR8gZ4YhlNs1uDIuvslLrI1Rp87xxKeyCojxegis40qFzBAG9UaPFuFrWWhaoeAl5fg7CeBo1PKtD5LtEvHQ-TX7JjhV27rXVawuKWgNyWq8OLQrmyHz4wJv5Wx3OgHtXyxMnQNmzSK0Y/s1254/my3.jpeg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj9GGCBOw1fZ04fcWVZ3uCU879S08oyDBQxxmpi1oX88MCR8gZ4YhlNs1uDIuvslLrI1Rp87xxKeyCojxegis40qFzBAG9UaPFuFrWWhaoeAl5fg7CeBo1PKtD5LtEvHQ-TX7JjhV27rXVawuKWgNyWq8OLQrmyHz4wJv5Wx3OgHtXyxMnQNmzSK0Y/s16000/my3.jpeg" /></a></div><div><br />飽和脂肪主要來自於肉類和奶油,棕櫚油等。飽和脂肪造成腸道發炎的機制,其實一種誤會:腸道免疫細胞會拿著一根叫做TLR4的探測器巡邏,當細菌入侵腸道,免疫細胞偵測到細菌外層的脂多醣飽和棕櫚酸時,就會嘎拉嘎拉嘎拉叫。<br />由於細菌外層的飽和棕櫚酸的結構也是一種飽和脂肪,吃下 <a href="https://www.facebook.com/hashtag/%E5%A4%AA%E5%A4%9A%E6%B2%B9%E8%84%82?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#太多油脂</a>,免疫細胞會以為有細菌入侵,所以開始引起發炎反應。也就是說,免疫細胞把飽和脂肪誤認成細菌了。<br />這件事聽起來有點荒謬,我自己讀也有這種感覺,所以我貼個原文給大家看:''... abnormal signaling may lead to a misguided attack upon saturated fat when it is perceived as a bacterial invader。<br />3 <a href="https://www.facebook.com/hashtag/%E4%B8%8D%E5%A5%BD%E7%9A%84%E6%A4%8D%E7%89%A9%E6%B2%B9%E4%B9%9F%E6%9C%83%E9%80%A0%E6%88%90%E8%BA%AB%E9%AB%94%E7%99%BC%E7%82%8E?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#不好的植物油也會造成身體發炎</a><br />不飽和脂肪的部分,主要可以分成omega-6,omega-3和omega-9。<br />omega-6主要來自於玉米油、花生油、葵花油等,會造成身體發炎<br />omega-3主要來自於堅果,深海魚,可以緩和發炎,調理免疫反應<br />omega-9主要來自於酪梨油和橄欖油等,可以緩和發炎。<br />omega-6,omega-3的比例最好是在4:1左右,但是,因為我們平常外食實在太多,一般人多會落在16:1或甚至 32:1。因此,有機會我們就要多吃富含omega-3的食物:鯖魚,鮪魚,鮭魚,堅果和酪梨。 <br />4 <a href="https://www.facebook.com/hashtag/%E7%B4%85%E8%82%89%E5%BC%95%E8%B5%B7%E8%85%B8%E9%81%93%E7%99%BC%E7%82%8E%E7%9A%84%E8%AA%AA%E6%B3%95%E6%9C%AA%E7%B6%93%E8%AD%89%E5%AF%A6?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#紅肉引起腸道發炎的說法未經證實</a><br />吃紅肉會降低免疫力的說法,大部分未經證實;僅限於動物模型的研究。不過,有鑒於飽和脂肪會引起腸道發炎,要吃紅肉還是挑選安格斯阪腱,牛肩等少油的部分來攝取。<br />5 <a href="https://www.facebook.com/hashtag/%E9%BA%A9%E8%B3%AA%E9%81%8E%E6%95%8F%E6%9C%89%E5%BD%B1%E9%82%84%E7%84%A1%E5%BD%B1?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#麩質過敏有影還無影</a>?<br /> <a href="https://www.facebook.com/hashtag/%E7%BE%A9%E5%A4%A7%E5%88%A9%E9%BA%B5%E7%9A%84%E8%9B%8B%E7%99%BD%E8%B3%AA%E4%B8%8D%E7%AE%97%E8%9B%8B%E7%99%BD%E8%B3%AA?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#義大利麵的蛋白質不算蛋白質</a><br />所謂麩質,就是麵製品裡面的蛋白質,要說是麵筋也可以。如果你在國外餐廳點餐,幾乎都會有Gluten-free diet這項選擇,讓你可以吃到不含麵粉製品的食物。<br />這是因為,麵粉裡所含的gluten(麩質),對某些人是一種過敏原,會在腸子裡刺激受體,引發警報,造成身體慢性發炎,而HLA-DQ2和HLA-DQ8基因決定了這種體質。<br />在美國,有40%的人口有HLA-DQ2和HLA-DQ8的基因,但是只有1%的人有乳糜瀉的診斷,所以麩質過敏的人可能比想像中要多。不嚴重的人可能只有腹脹,消化不良等症狀,嚴重的人只要吃到一點點都會腹瀉。<br />如果你常常脹氣消化不良,可以嘗試不吃麵食一陣子看看。又,麩質蛋白的人體利用率不高,所以一盤Pasta的蛋白質我是不列入每日蛋白質計算的。<br />6 <a href="https://www.facebook.com/hashtag/%E7%9B%8A%E7%94%9F%E8%8F%8C%E5%92%8C%E8%85%B8%E9%81%93%E5%85%8D%E7%96%AB%E7%B4%B0%E8%83%9E%E6%98%AF%E5%A4%A5%E4%BC%B4%E9%97%9C%E4%BF%82?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#益生菌和腸道免疫細胞是夥伴關係</a><br />2020年發表在微生物「Microorganisms」的這篇期刊,囊括960篇論文,告訴我們補充益生菌對減重是有一些幫助的,主要透過兩個機制:(圖四)<br /><a href="https://www.facebook.com/hashtag/%E7%B6%AD%E6%8C%81%E7%B2%98%E8%86%9C%E5%81%A5%E5%BA%B7?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#維持粘膜健康</a> <br />腸道菌裡面的增肌減脂菌「阿克曼氏菌」,在瘦的人身上普遍存在,在肥胖者身上少見。英文Akkermansia muciniphila 的意思就是「嗜黏液的」,他們能幫助維持黏液層的完整,避免腸漏造成腸道發炎,所以說促進免疫和減重是相輔相成的。「阿克曼氏菌」非常害怕油脂,高油飲食會讓他們快速消失。<br /><a href="https://www.facebook.com/hashtag/%E8%A3%BD%E9%80%A0%E7%9F%AD%E9%8F%88%E8%84%82%E8%82%AA%E9%85%B8?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#製造短鏈脂肪酸</a><br />「雙歧桿菌」也是瘦菌之一,能消化纖維,製造短鏈脂肪酸。短鏈脂肪酸是一把穩定免疫系統的鑰匙,能作用在gpr43這個受體,能提高瘦素分泌,降低體重設定點,(讓身體以為55公斤的你,只有50公斤),不容易餓。<br />在這裏一定要強調,補充益生菌,如果沒有改善飲食習慣,效果也不好,益生菌也沒有辦法留下來。想想看,你把一群愛乾淨的日本人移居到亞馬遜雨林,他們會想留下來嗎?<br />只要改變飲食,腸道菌也會開始改變,益生菌喜歡這些食物:<br />1 <a href="https://www.facebook.com/hashtag/%E8%86%B3%E9%A3%9F%E7%BA%96%E7%B6%AD?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#膳食纖維</a>:尤其是蘆筍,香菇等<br />2 <a href="https://www.facebook.com/hashtag/%E6%8A%97%E6%80%A7%E6%BE%B1%E7%B2%89?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#抗性澱粉</a>:香蕉,馬鈴薯沙拉,地瓜,冷飯(壽司),豆類<br />3 <a href="https://www.facebook.com/hashtag/omega?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#Omega</a>-3油脂:深海魚,堅果<br />4 <a href="https://www.facebook.com/hashtag/%E8%8F%8A%E8%8B%A3%E7%BA%96%E7%B6%AD?__eep__=6&__cft__[0]=AZVFGtPgP_RGzO3Ex0BV2V1DwxsiV83z7GG2klK6Ja7K1yDaO2PbCJeAjVDzD13suicd0332_2TLWK6f7Cil9WChLXgzXvuBbZ01EHSIe9eNfIA7Y0VpKhazQTtoX9d-iZNDDFcjlzuIGC_NrH1LSrIJHfhupAz1hUkOs7YiD6BErFjOFMv1NeMkC78ECRePOtE&__tn__=*NK-R">#菊苣纖維</a>:一種可溶性纖維,雪蓮果、朝鮮薊、韭菜和洋蔥都有不少<br />感謝各位閱讀,祝大家平安又瘦身~</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-78935775182812124232022-11-10T00:39:00.002-08:002022-11-10T00:39:19.409-08:00碳水循環怎麼吃<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfigonpNEUodYr-LrumBO3o1bUkC3ctveqm0jTZcEIxweuVurhtjSkwqK51ZpD7cg7R29q40-kVqW_-6y46JZfIfXojlf6mKc7bkfH8HBG_Ipq3kcDcFfFoKnDAY6M477JyqMXwpnuqYrM4_q59ZL_o92znoW4HJB5SOcu-IaQp5UumWAkhSwTotfJ/s1160/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.38.08.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1158" data-original-width="1160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfigonpNEUodYr-LrumBO3o1bUkC3ctveqm0jTZcEIxweuVurhtjSkwqK51ZpD7cg7R29q40-kVqW_-6y46JZfIfXojlf6mKc7bkfH8HBG_Ipq3kcDcFfFoKnDAY6M477JyqMXwpnuqYrM4_q59ZL_o92znoW4HJB5SOcu-IaQp5UumWAkhSwTotfJ/s16000/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.38.08.png" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">恭喜鮮肉弟弟減重25Kg,體脂來到8.7%!</span></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">去年暑假兩個月減重8公斤,休息半年,最近三個月回訓再減15公斤,體脂肪來到 8.7%,不能再多!!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">體重總共減 25.3公斤,體脂肪減 13.1%,肌肉從 33.6公斤小掉到29.4公斤。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>今天來聊聊「碳循環飲食法」和211餐盤在概念上有點不同的地方。211餐盤是完全依照比例來進食,但「碳循環飲食法」注重根據體重來計算每天所需要的蛋白質攝取量和碳水攝取量,所以前提是不同的。我的想法是,如果蛋白質沒吃到足夠的量,就算符合211,也會增加掉肌肉的風險。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">步驟如下:</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">1 # 計算蛋白質需要量</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">減重時,每公斤體重攝取1.5到2.2倍的蛋白質,如果你很怕減重的時候瘦到不該受瘦的地方(例如....蘋果肌),或是你有上健身房運動的習慣,我會建議吃到2.2倍, 也就是一個60公斤的人,減脂期可以吃到120克蛋白質。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">維持體重時,就可以回到吃60克。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">如果60公斤的人,餐盤上面的蛋白質只有兩顆茶葉蛋,就只提供了15克的蛋白質。 想要維持健康, 至少加上半塊豆腐(5g蛋白質);想要減重,至少要加上500CC豆漿(15克)。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%A8%88%E7%AE%97%E5%90%83%E5%A4%9A%E5%B0%91%E7%9A%84%E7%A2%B3%E6%B0%B4?__eep__=6&__cft__[0]=AZXYFbqvhE9F6SvASyzdPbrlw2qF0TxJY4OWWwCAF6kA7Fd4PXJhJmV-dItQ0Krth45eKTxO80VNWz0RfICP1uDFUv5K7EXj9h2KHJgnQJO27e6OpmuBqMekN-db6sqit13AVUi8IMdEAgBgqGpOKhj1A8nOC69MH_c37YBzI3RUXhYarlnqg5VJknUXrfyFacU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#計算吃多少的碳水</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">「增肌減脂科學化飲食」全書有提到,根據運動的強度來決定一天吃多少碳水。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">書中和我使用的公式相似,用體重的1.1倍來計算低碳日的碳水攝取量,用2.2或3.3倍來計算高碳日的碳水攝取量。(開始複雜了)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">在 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%BD%8E%E7%A2%B3%E6%97%A5?__eep__=6&__cft__[0]=AZXYFbqvhE9F6SvASyzdPbrlw2qF0TxJY4OWWwCAF6kA7Fd4PXJhJmV-dItQ0Krth45eKTxO80VNWz0RfICP1uDFUv5K7EXj9h2KHJgnQJO27e6OpmuBqMekN-db6sqit13AVUi8IMdEAgBgqGpOKhj1A8nOC69MH_c37YBzI3RUXhYarlnqg5VJknUXrfyFacU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#低碳日</a></span>,60公斤的人,一天可以吃 66g澱粉, 也就是250卡左右。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">一碗飯是兩白卡,一碗燙青菜是50卡(青菜是澱粉你們知道吧),一顆蘋果是70卡, 500 CC的豆漿也有60卡碳水(驚)。你可以自己決定,要怎麼分配這250卡的碳水。 基本上,五碗燙青菜的飽足感會比一碗半的飯來得好。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">在 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%AB%98%E7%A2%B3%E6%97%A5?__eep__=6&__cft__[0]=AZXYFbqvhE9F6SvASyzdPbrlw2qF0TxJY4OWWwCAF6kA7Fd4PXJhJmV-dItQ0Krth45eKTxO80VNWz0RfICP1uDFUv5K7EXj9h2KHJgnQJO27e6OpmuBqMekN-db6sqit13AVUi8IMdEAgBgqGpOKhj1A8nOC69MH_c37YBzI3RUXhYarlnqg5VJknUXrfyFacU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#高碳日</a></span>,60公斤的人,一天2.2倍的碳水攝取量差不多是800卡澱粉。 我們可以安排在運動前後吃完600卡的澱粉,例如各一個貝果,超開心的啊。如果要跑馬拉松,我建議前一天就吃到3.3倍,甚至4.4倍碳水;沒吃就只有掉肌肉的份啊。我在腿日,也會吃到1300卡碳水。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">你可以用低碳日和高碳日的天數,來決定減重或增重的速度。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%82%A3%E8%84%82%E8%82%AA%E5%91%A2?__eep__=6&__cft__[0]=AZXYFbqvhE9F6SvASyzdPbrlw2qF0TxJY4OWWwCAF6kA7Fd4PXJhJmV-dItQ0Krth45eKTxO80VNWz0RfICP1uDFUv5K7EXj9h2KHJgnQJO27e6OpmuBqMekN-db6sqit13AVUi8IMdEAgBgqGpOKhj1A8nOC69MH_c37YBzI3RUXhYarlnqg5VJknUXrfyFacU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#那脂肪呢</a></span>?</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">人體可以不吃澱粉,不吃脂肪是萬萬不行;重要的荷爾蒙都需要脂肪作為原料來製造。如果要減重的速度快,就盡量攝取低脂肉類,堅果,和深海魚的油脂。 </div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">我們往往低估了脂肪的熱量: 濃豆漿的脂肪是9.8克,也就是90卡的熱量,相當於半碗飯。每100克牛小排有22克蛋白質,脂肪含量則是42 ,也就是380卡的熱量,相當於兩碗飯的熱量。之所以不去計算,是因為算了你會怕。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">(吃生酮飲食,那就另當別論,能大吃肥肉的飲食,代價就是一點點澱粉都不能碰。)</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">快六月了,祝大家輕盈一整個夏天~</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%89%E6%A8%B9%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZXYFbqvhE9F6SvASyzdPbrlw2qF0TxJY4OWWwCAF6kA7Fd4PXJhJmV-dItQ0Krth45eKTxO80VNWz0RfICP1uDFUv5K7EXj9h2KHJgnQJO27e6OpmuBqMekN-db6sqit13AVUi8IMdEAgBgqGpOKhj1A8nOC69MH_c37YBzI3RUXhYarlnqg5VJknUXrfyFacU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#三樹金鶯診所</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZXYFbqvhE9F6SvASyzdPbrlw2qF0TxJY4OWWwCAF6kA7Fd4PXJhJmV-dItQ0Krth45eKTxO80VNWz0RfICP1uDFUv5K7EXj9h2KHJgnQJO27e6OpmuBqMekN-db6sqit13AVUi8IMdEAgBgqGpOKhj1A8nOC69MH_c37YBzI3RUXhYarlnqg5VJknUXrfyFacU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#金鶯診所</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82?__eep__=6&__cft__[0]=AZXYFbqvhE9F6SvASyzdPbrlw2qF0TxJY4OWWwCAF6kA7Fd4PXJhJmV-dItQ0Krth45eKTxO80VNWz0RfICP1uDFUv5K7EXj9h2KHJgnQJO27e6OpmuBqMekN-db6sqit13AVUi8IMdEAgBgqGpOKhj1A8nOC69MH_c37YBzI3RUXhYarlnqg5VJknUXrfyFacU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#增肌減脂</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%A2%B3%E5%BE%AA%E7%92%B0%E9%A3%B2%E9%A3%9F%E6%B3%95?__eep__=6&__cft__[0]=AZXYFbqvhE9F6SvASyzdPbrlw2qF0TxJY4OWWwCAF6kA7Fd4PXJhJmV-dItQ0Krth45eKTxO80VNWz0RfICP1uDFUv5K7EXj9h2KHJgnQJO27e6OpmuBqMekN-db6sqit13AVUi8IMdEAgBgqGpOKhj1A8nOC69MH_c37YBzI3RUXhYarlnqg5VJknUXrfyFacU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#碳循環飲食法</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%9B%8B%E7%99%BD%E8%B3%AA%E4%BF%9D%E7%95%99%E8%BC%95%E6%96%B7%E9%A3%9F?__eep__=6&__cft__[0]=AZXYFbqvhE9F6SvASyzdPbrlw2qF0TxJY4OWWwCAF6kA7Fd4PXJhJmV-dItQ0Krth45eKTxO80VNWz0RfICP1uDFUv5K7EXj9h2KHJgnQJO27e6OpmuBqMekN-db6sqit13AVUi8IMdEAgBgqGpOKhj1A8nOC69MH_c37YBzI3RUXhYarlnqg5VJknUXrfyFacU&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#蛋白質保留輕斷食</a></span></div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-2830810120671829302022-11-10T00:36:00.004-08:002022-11-10T00:36:25.166-08:00少量多餐 VS 多量少餐,哪個對減重比較有幫助<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL39_7Lu0UmyIY-6ID2Jly3RlITXP3e7NaJ2X19Oc0tsWmSJ_3dkwjiX4O47WPlRbjHv7dGF0WPIExt1pAYsJCuExHgZkN9QdjevbQF17lG3Mgz9QhxFZYn8k12s4SC3oeD-Jeo9kpm-8AMTDvln3MF73cjBUGlw5jhu61ZBfVxTSsjtAvSfX7Eqtd/s1166/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.35.17.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1158" data-original-width="1166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL39_7Lu0UmyIY-6ID2Jly3RlITXP3e7NaJ2X19Oc0tsWmSJ_3dkwjiX4O47WPlRbjHv7dGF0WPIExt1pAYsJCuExHgZkN9QdjevbQF17lG3Mgz9QhxFZYn8k12s4SC3oeD-Jeo9kpm-8AMTDvln3MF73cjBUGlw5jhu61ZBfVxTSsjtAvSfX7Eqtd/s16000/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.35.17.png" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">重新思考:少量多餐 VS 多量少餐,哪個對減重比較有幫助?</span></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">可愛的夫妻檔來減重,先生三個月少了11.6公斤,減脂5%;太太一個月也減快5公斤,還有害羞的學員半年減快20公斤,減脂11.4%,太勵志了。</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">我們減重,不會叫你少吃,或是一天只吃一餐這麼簡單粗暴。今天來聊聊:少量多餐和多量少餐,到底哪個對減重比較有幫助?</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>記得小時候,減重的概念是要少量多餐。幾年前,流行間歇性斷食後,很多人一天只吃兩大餐, 或是只吃一餐爆量餐。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">理由是,平常空腹,才不會刺激胰島素,影響到脂肪燃燒。這個理論是沒錯,但是,如果一大餐的熱量遠遠超過少量多餐一整天的熱量, 空腹再怎麼久也燃燒不完,而且還會出現兩個大Bug!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%80%E5%8F%A3%E6%B0%A3%E5%A4%9A%E5%90%83%E7%9A%84%E8%9B%8B%E7%99%BD%E8%B3%AA%E6%9C%83%E8%AE%8A%E6%88%90%E7%86%B1%E9%87%8F%E5%84%B2%E5%AD%98?__eep__=6&__cft__[0]=AZX-4slWlLspPR7ouc79lum8nmM_sID8pS3D0xaQ9REviSyBEy5tJZAiN29w40w3KgD5jC45U1C9g9F8bjOltXqW05WEKzMkSmF_t92EvDnBHtyDxm9Hn0w6n7OmVwpwXHy7OkNg2jWL9mc5V6sJF1eCfrW11dYk44aXPMowzFtA3pBbkUXUFTnCt3naJ0bnJH4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#一口氣多吃的蛋白質會變成熱量儲存</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">人體很難一餐內吸收利用50克以上的蛋白質。攝取額外的蛋白質,只會被當成熱量儲存起來。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">很多人知道蛋白質對增肌減脂的重要性之後,怕一天只吃一餐蛋白質不夠,於是狂吃豆漿,蛋,牛排等等。 假設這餐吃下100克的蛋白質,有50克會變成熱量儲存起來。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">反而,把這餐的蛋白質平均在三餐吃掉,這些蛋白質會優先利用在增肌和合成人體需要的荷爾蒙,不會變成熱量儲存。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%80%E5%8F%A3%E6%B0%A3%E5%A4%9A%E5%90%83%E7%9A%84%E6%BE%B1%E7%B2%89%E6%9C%83%E8%AE%8A%E8%82%A5%E8%82%89%E5%84%B2%E5%AD%98?__eep__=6&__cft__[0]=AZX-4slWlLspPR7ouc79lum8nmM_sID8pS3D0xaQ9REviSyBEy5tJZAiN29w40w3KgD5jC45U1C9g9F8bjOltXqW05WEKzMkSmF_t92EvDnBHtyDxm9Hn0w6n7OmVwpwXHy7OkNg2jWL9mc5V6sJF1eCfrW11dYk44aXPMowzFtA3pBbkUXUFTnCt3naJ0bnJH4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#一口氣多吃的澱粉會變肥肉儲存</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">一口氣吃下一大堆澱粉,總比平均吃來得好吧?分成兩種情況。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">吃下去的澱粉和糖,會優先儲存在肌肉和肝臟裡面,變成肝醣儲存起來,肝醣儲存量不大,存不下的就變肥肉。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">人體儲存肝醣的上限是每小時每公斤體重0.7公克。一個70公斤的人,每小時不應該攝取超過50克 (等同200卡)的碳水化合物。假如你一天只吃一餐,一餐吃500克碳水,約四小時消化,其中會有300克(1200卡)轉換成脂肪儲存起來。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">另一種情況:你的一大餐,非常的大,遠遠超過腸胃所能夠吸收的量,那當然一口氣吃掉比平均在一整天中吃掉,吸收比較少的熱量,沒吸收的會由糞便排出。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">懷念在LA吃到的超大炸雞鬆餅加油炸巧克力起司天婦羅,一餐超過三千卡,保證無法全部吸收,但是每天這樣吃不太正常吧~</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">所以,我們應該要少量多餐嗎? 重點還是吃了什麼食物。如果少量多餐吃一直在吃餅乾跟小點心,一直召喚血糖和胰島素,你會越來越餓,當然也會瘦不下來, 更不用說有些人根本是多量多餐了。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">一天三餐,根據體重計算,攝取足夠的蛋白質,和適當的澱粉和膳食纖維,運動日來點高碳水獎勵自己,增肌減脂自然水到渠成(算了今年水夠多了)!</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-56141508435318722332022-11-10T00:33:00.006-08:002022-11-10T01:39:54.658-08:00健身教會我的<p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ecwbWJJ9ECToXuCJcb_YONUFTlJKLfXwIvnHf4KC7-pS2yy23hCpiEiyhFvCoUWTqqV665c4sD_AbkKAbotZaAu6H1XhbdMxm8wkexiV7jaCx8JTOTRqxdHVRTe9rVyl08HBVCm9yYBtFmX24paaiKFc-oosdYTdHdvUQOex6l4Tl38IdlBsmVTq/s1166/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.32.57.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1166" data-original-width="1158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ecwbWJJ9ECToXuCJcb_YONUFTlJKLfXwIvnHf4KC7-pS2yy23hCpiEiyhFvCoUWTqqV665c4sD_AbkKAbotZaAu6H1XhbdMxm8wkexiV7jaCx8JTOTRqxdHVRTe9rVyl08HBVCm9yYBtFmX24paaiKFc-oosdYTdHdvUQOex6l4Tl38IdlBsmVTq/s16000/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.32.57.png" /></a></div><br />康復的差不多了。以往,我和健身的關係,很像在一起很久的伴侶:生活平淡,沒有火花,但也離不開彼此。老實說,有時候是帶著寫作業的心情上健身房的,履行我運動的義務。<p></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">這次受傷後,我和健身分別了兩個月。 愛情果然是離別後才產生的,失去了才知道要珍惜。有一段時間,我甚至連一下伏地挺身都做不起來;我趴在地上,感到沮喪與不可置信。健身,讓我察覺受挫的心境。</div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">這一次,身體教了我兩件事。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>那天好像落枕了,過了兩三天沒改善,我想說拉個脖子應該會比較快恢復,結果更痛。隔天,發現左手無法正常發力。史考特醫師說應該是頸椎的椎間盤突出,壓迫到神經,於是我去照了核磁共振,看到左側頸部神經根外的壓迫。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">同時,還照到甲狀腺有一個腫瘤。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">這是身體要教我的第一件事。花很多心力維持身體這個殿堂,終究不全是我能控制的,我只能盡力維持殿堂的整潔。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">抱著受傷後的沮喪和忐忑,做了細胞穿刺檢查,良性。同時在超全能診所找王偉全醫師做了PRP增生療法 (從來沒有被十幾公分的長針深入過脖子),兩週後力量就恢復了八成。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">身體還教了我第二件事。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">時隔兩個月回到健身房,用久違的肌肉舉可笑的重量,我發現我和身體的連結變強了:我可以單獨收縮一個肌群的肌肉來完成動作。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">以前做啞鈴肩推,就是賣力舉,盡量感受肩膀三角肌的收縮。現在,是由三角肌開始收縮,帶動整個手臂的輔助肌群往上舉,由於三角肌先發,手肘會自動停在眼睛左右的高度,因為三角肌完成收縮,只能把手拉到這個高度;再高,就變成肩胛骨往內夾了。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">胸推也是。胸肌先感受等長收縮,帶動手臂往前推,完成等張收縮。練上胸就上胸發熱,練下胸就下胸發熱,這是以前無法做到的感受。我和身體的關係,更親密了。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">肌肉好像只是沈睡了兩個月,很快就被喚醒了。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">世間的事,好好壞壞都很難說。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">珍惜每個日常,珍惜就算行程滿滿還是要抽空趕去運動的衝勁。能拼事業,寫東西,做音樂,無病無痛無災,就是最好的狀態了。</div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-2873289248951987892022-11-10T00:30:00.004-08:002022-11-10T01:40:25.989-08:00減脂六大誤區<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3szaPxsphouguEBC8_GMqOnnflRwkOslsNG7Cm4wL9lVF1rpt8lzI5O-retF5RLQUjvOI0QF0ZRRNntqm8W_zN16gzNs_CTr-eUtUZnsUqJrAA3tEH1-3cI4ybKTeb6FhrevmT4NQVreppJaIf_ZY_Xq5cXS9kdQu4r5iCOkCtnvPZWAM5sLT25IU/s1166/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.29.08.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1166" data-original-width="1150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3szaPxsphouguEBC8_GMqOnnflRwkOslsNG7Cm4wL9lVF1rpt8lzI5O-retF5RLQUjvOI0QF0ZRRNntqm8W_zN16gzNs_CTr-eUtUZnsUqJrAA3tEH1-3cI4ybKTeb6FhrevmT4NQVreppJaIf_ZY_Xq5cXS9kdQu4r5iCOkCtnvPZWAM5sLT25IU/s16000/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.29.08.png" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">帥氣學員體脂每一週少1%,肌肉越來越多,這就是我們增肌減脂的日常~也有不少粉絲平常看JJ的文章, 看著看著六塊腹肌就出來了!可以幫助到大家真是太好了。今天來聊聊, 門診最常聽到的六大減脂誤區!執行碳水循環,身體的反應不盡理想,往往是有些地方忽略了。</span></p><p><span></span></p><a name='more'></a><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">1 # 低估蛋白質攝取量</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">減脂期蛋白質攝取達到體重的1.2~1.5倍已經是共識了。 不過,如果你是有健身運動的人,我會建議攝取體重的兩倍。 腎功能正常的人,攝取體重兩倍蛋白質不會影響到腎功能,當然我們在門診都會先抽血檢查。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>一個60公斤的人,一天如果要吃120克的蛋白質,一餐就要吃40克,相當於兩塊雞胸肉,這樣吃下去真的是很可怕(非常佩服健美運動員)。加上蛋白粉補充劑,60克吃原型食物, 60克喝蛋白粉,是比較容易達成的方式。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">每餐攝取一份掌心大的瘦肉,和20g植物性的蛋白粉即可輕鬆達到攝取量。 到達想要的體重之後,蛋白粉就不用喝了,每天由原型食物攝取60克蛋白質,剛好符合維持健康的蛋白質攝取量。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">當然,如果你很可以吃瘦肉和雞蛋,不喝蛋白粉是完全可以的。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">2 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%90%83%E5%A4%AA%E5%A4%9A%E8%9B%8B%E7%99%BD%E8%B3%AA?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#吃太多蛋白質</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">人體沒辦法一口氣消化超過50克的蛋白質,除非你天賦異稟。 多出來的蛋白質,也會變熱量儲存起來。 所以,一天只吃一大餐,根本吸收不到足夠的蛋白質。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">3 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%90%83%E9%80%B2%E5%A4%AA%E5%A4%9A%E9%9A%B1%E8%97%8F%E7%9A%84%E7%A2%B3%E6%B0%B4?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#吃進太多隱藏的碳水</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">為了補充蛋白質,吃下了不少隱藏碳水化合物,最常見的就是牛奶。 一盒338毫升的牛奶,蛋白質10克, 碳水17克(68大卡),脂肪12.5(113大卡), 喝一整盒牛奶220卡的熱量,蛋白質40卡,只佔熱量的20%,多吃了80% 碳水和脂肪的熱量。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">以光泉無糖豆漿為例,蛋白質 13.6克, 碳水和脂肪都是6.4克,蛋白質佔了一半的熱量,比牛奶好, 但還是多攝取了50%的熱量,建議一天不要超過一盒。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">4 # 吃進太多隱藏的脂肪</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">肉裡面多少也含有脂肪,如果你吃牛小排,脂肪的含量還比蛋白質高。 為了攝取足夠的蛋白質,每天吃三客牛排, 不只體脂肪暴增,心血管也會受不了。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">5 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%BD%8E%E4%BC%B0%E6%B0%B4%E6%9E%9C%E7%9A%84%E7%A2%B3%E6%B0%B4%E9%87%8F?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#低估水果的碳水量</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">夏天的水果真的要當甜點來看待。一顆鳳梨有800卡, 和貝果一樣大的鳳梨,就有200大卡,和一碗飯的熱量一樣多。同樣體積的芒果,火龍果,也有一樣的熱量,荔枝的熱量密度還更高一些。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">6 <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%BD%8E%E7%A2%B3%E6%97%A5%E4%B8%8D%E5%A4%A0%E4%BD%8E?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#低碳日不夠低</a></span> <span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%AB%98%E7%A2%B3%E6%97%A5%E4%B8%8D%E5%A4%A0%E9%AB%98?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#高碳日不夠高</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">很多學員運動前還是不敢吃碳水,導致運動無法達到增肌的效果,肌肉還變少,低碳日又攝取過多隱藏的碳水。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">不知不覺已經快七月了!祝大家成功增肌減脂,好好度過今年的夏天~</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%89%E6%A8%B9%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#三樹金鶯診所</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E9%87%91%E9%B6%AF%E8%A8%BA%E6%89%80?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#金鶯診所</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#增肌減脂</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E7%A2%B3%E5%BE%AA%E7%92%B0%E9%A3%B2%E9%A3%9F?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#碳循環飲食</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E8%9B%8B%E7%99%BD%E8%B3%AA%E8%BC%95%E6%96%B7%E9%A3%9F?__eep__=6&__cft__[0]=AZUaQiiP3K-8QzneCZt2YyFCgJiUB9mh_Iq8f6YcK7CO4edPNH0a9FxQt1nSvyNY3LqYbid9HhmYPVlXSdD7ZKJn4CVkCCdptRBznH_KEbA5ytVm_DX_Z17yrPZxzbdhxRt4evmK24k_433g8el11R0vn9nQuzQVvlOAhPrvfjyw4b8tZbrnAbdEgJ9o44499jc&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#蛋白質輕斷食</a></span></div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.comtag:blogger.com,1999:blog-8601105476465863193.post-54209045593928808492022-11-10T00:28:00.004-08:002022-11-10T01:41:45.838-08:00一吃澱粉就會胖,其實都是水<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4agaV7A6iYVgwbaXsBS0uUeckOTCnKhqieBq9sj8U8GxdVEqyI2Qx0QTMPQ76SKoQGU2aGDAFrZ4FduEk0EkOSN1UIUIRKhKi8oKYFUgub2bpEqSi7PuwD1y8Ny2O1oxY9fY6z8p6-Hvi_Bvl_JnjBNzSQwdJcwLC5eFOnSeGjVCsyIwFODS1RqG6/s1060/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.27.10.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1060" data-original-width="982" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4agaV7A6iYVgwbaXsBS0uUeckOTCnKhqieBq9sj8U8GxdVEqyI2Qx0QTMPQ76SKoQGU2aGDAFrZ4FduEk0EkOSN1UIUIRKhKi8oKYFUgub2bpEqSi7PuwD1y8Ny2O1oxY9fY6z8p6-Hvi_Bvl_JnjBNzSQwdJcwLC5eFOnSeGjVCsyIwFODS1RqG6/s16000/%E6%88%AA%E5%9C%96%202022-11-10%20%E4%B8%8B%E5%8D%884.27.10.png" /></a></div><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;"><br /></span><p></p><p><span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">爆糖吃澱粉,隔天體重馬上多1公斤?是水份。跑馬拉松馬上瘦2公斤?也是水。 隔天正常吃體重全部回來,也是水。生酮飲食第一週減三公斤?也是水。</span></p><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">很多人覺得一吃澱粉就會胖,其實都是水!因為,人體儲存澱粉,需要很多水。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%84%B2%E5%AD%98%E5%9C%A8%E4%BA%BA%E9%AB%94%E7%9A%84%E6%BE%B1%E7%B2%89%E5%8F%88%E6%B0%B4%E5%8F%88%E9%87%8D?__eep__=6&__cft__[0]=AZWF-RsrvFiprpEUZZjlVznY9DPfapp8C4N-rltOVYfGhguiZ7jq4uOYK1Nlq9syQHbJYgeGtc9ZVL-ZL_6Qbt-N3ewsth5eeOdGnJ3nSzABAFV5zkUxKTV3sGlyl7YTcgJWwG5nqrMykDr8WRTWfGiILrZJonj-LjUA4WKGwqvycWDXxfb8Z8j6xduMTaUHcG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#儲存在人體的澱粉又水又重</a></span></div><span><a name='more'></a></span><div dir="auto" style="font-family: inherit;"><br /></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>人體像一台油電混合車一樣,能量會以澱粉和脂肪兩種形式儲存和燃燒,只不過油電變成油「澱」。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">儲存在人體裡面的澱粉叫做肝醣,肝臟和肌肉都有肝醣,肝醣很重。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">儲存在人體裡面的脂肪,叫做三酸甘油酯,內臟脂肪、皮下脂肪等等到處都是,脂肪不重。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">澱粉吃下肚,最後分解成葡萄糖,葡萄糖和水分結合,變成肝醣儲存。如果說汽車電池是鋰電池,人體的電池就是水電池。 我們需要水分子,才能把一大堆葡萄糖串起來,變成肝醣。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">肝醣重兩三公斤,和一個gogoro電池差不多重。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">慢跑的時候,肝醣放電,分解成葡萄糖和水份,水分流失人當然越來越輕。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">三天不吃澱粉,肝醣被消耗完, 水分排掉,降兩三公斤是正常的。 今天爆糖, 吃下去的澱粉全部儲存起來,隔天多2公斤也是正常的。 接著去跑馬拉松,邊跑邊消耗肝醣,跑完少2公斤也是正常的。 </div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">很多人吃生酮飲食,第一週少兩三公斤,也是因為肝醣和水分排掉了。後來體重沒有繼續往下降,表示吃下去的脂肪比燃燒的脂肪多,僅此而已。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%B8%8D%E8%A6%81%E5%AE%B3%E6%80%95%E5%90%83%E6%BE%B1%E7%B2%89?__eep__=6&__cft__[0]=AZWF-RsrvFiprpEUZZjlVznY9DPfapp8C4N-rltOVYfGhguiZ7jq4uOYK1Nlq9syQHbJYgeGtc9ZVL-ZL_6Qbt-N3ewsth5eeOdGnJ3nSzABAFV5zkUxKTV3sGlyl7YTcgJWwG5nqrMykDr8WRTWfGiILrZJonj-LjUA4WKGwqvycWDXxfb8Z8j6xduMTaUHcG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#不要害怕吃澱粉</a></span></div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">高碳日隔天,體重上升是正常的,因為肝醣儲存增加了。 隔天低碳日,體重一定會下降。 體重有上上下下的波動,是很正常的,不需要因為體重稍微增加就感到恐慌。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;">如果高碳日有作運動,應該也增加的不多, 甚至不會增加。 最怕的是,連續好幾天高碳日, 肝醣這個電瓶沒有儲存的空間,吃下去的澱粉只好變成三酸甘油酯堆起來,那就是降肉啦!</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="background-color: white; color: #050505; font-family: system-ui, -apple-system, "system-ui", ".SFNSText-Regular", sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; white-space: pre-wrap;"><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82?__eep__=6&__cft__[0]=AZWF-RsrvFiprpEUZZjlVznY9DPfapp8C4N-rltOVYfGhguiZ7jq4uOYK1Nlq9syQHbJYgeGtc9ZVL-ZL_6Qbt-N3ewsth5eeOdGnJ3nSzABAFV5zkUxKTV3sGlyl7YTcgJWwG5nqrMykDr8WRTWfGiILrZJonj-LjUA4WKGwqvycWDXxfb8Z8j6xduMTaUHcG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#增肌減脂</a></span></div><div dir="auto" style="font-family: inherit;"><span style="font-family: inherit;"><a class="x1i10hfl xjbqb8w x6umtig x1b1mbwd xaqea5y xav7gou x9f619 x1ypdohk xt0psk2 xe8uvvx xdj266r x11i5rnm xat24cr x1mh8g0r xexx8yu x4uap5 x18d9i69 xkhd6sd x16tdsg8 x1hl2dhg xggy1nq x1a2a7pz xt0b8zv x1qq9wsj xo1l8bm" href="https://www.facebook.com/hashtag/%E4%BB%8A%E5%B9%B4%E7%9C%9F%E7%9A%84%E5%BE%88%E5%A4%9A%E6%B0%B4?__eep__=6&__cft__[0]=AZWF-RsrvFiprpEUZZjlVznY9DPfapp8C4N-rltOVYfGhguiZ7jq4uOYK1Nlq9syQHbJYgeGtc9ZVL-ZL_6Qbt-N3ewsth5eeOdGnJ3nSzABAFV5zkUxKTV3sGlyl7YTcgJWwG5nqrMykDr8WRTWfGiILrZJonj-LjUA4WKGwqvycWDXxfb8Z8j6xduMTaUHcG4&__tn__=*NK-R" role="link" style="-webkit-tap-highlight-color: transparent; background-color: transparent; border-color: initial; border-style: initial; border-width: 0px; box-sizing: border-box; cursor: pointer; display: inline; font-family: inherit; list-style: none; margin: 0px; outline: none; padding: 0px; text-align: inherit; text-decoration-line: none; touch-action: manipulation;" tabindex="0">#今年真的很多水</a></span></div></div>蕭捷健http://www.blogger.com/profile/12078874877672882748noreply@blogger.com