tag:blogger.com,1999:blog-88666979411920012982024-03-16T00:08:36.260-07:00一分鐘健身教室史考特醫師的飲食運動筆記
讓讀者在短時間內獲得以實證科學為基礎的健康/減重/運動新知史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.comBlogger158125tag:blogger.com,1999:blog-8866697941192001298.post-48512749979531890332022-01-02T20:00:00.001-08:002022-01-02T20:00:00.173-08:00 美國熱銷NO.1 熱敷舒壓專家Sunbeam電熱披肩&醫療用萬用冷熱敷帶 <p style="text-align: center;"><br /></p><p class="p1" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><b><span style="font-size: x-large;">輕鬆居家熱敷讓你暖身又暖心</span></b></p><p class="p2" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px; text-align: center;"><span style="font-size: large;"><b></b><br /></span></p><p class="p3" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span class="Apple-converted-space"><span style="font-size: large;"> </span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjbCxXoKKj2SsKubQyRgk5nxfsmrDrff3qUYiegf7xHeqo_HfsJTjCf4rFZIwOcAVFurvN_HKQbezlhHl1bWXeYCAV_qcbwgIVNFUkz7Ue26-59DjOiJr_leDrmkZCkYW9J--sbrZIiSr7NJ2R6ABPeyuh3o9jSbOoGzI_MM-etIxTZ5Qzi_wmgffzWfA=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEjbCxXoKKj2SsKubQyRgk5nxfsmrDrff3qUYiegf7xHeqo_HfsJTjCf4rFZIwOcAVFurvN_HKQbezlhHl1bWXeYCAV_qcbwgIVNFUkz7Ue26-59DjOiJr_leDrmkZCkYW9J--sbrZIiSr7NJ2R6ABPeyuh3o9jSbOoGzI_MM-etIxTZ5Qzi_wmgffzWfA=w480-h640" width="480" /></a></span></div><p class="p3" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span class="Apple-converted-space"><span style="font-size: large;"><br /></span></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">飲食與訓練要成功很不容易,但背後的原則其實非常簡單,就是持續的熱量赤字、漸進式負荷。治療痠痛也一樣,要成功很困難,但說穿了也就是熱敷、復健運動、生活習慣這些基本功持續做、好好做,通常都能得到不錯的改善。</span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">我有一位患者是個年輕媽媽,白天在小公司當職員,晚上回家則要照顧一歲多的孩子。先生因為外派出國,加上疫情的關係半年才能回來一趟。還好有爸媽的幫忙,否則蠟燭兩頭燒的她,真的不知該如何是好。</span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">每天在辦公室上班坐著一整天,回到家後又要餵孩子吃飯、洗澡、抱上抱下,讓她的肩頸與下背都相當僵硬痠痛。晚上好不容易孩子睡了,有自己安靜的時光,她竟然腰痠與背痛到無法從沙發上起身,讓她實在是欲哭無淚。</span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">在門診,我研判她的不適並非源自嚴重疾病,建議她以熱敷、簡易居家運動來舒緩痠痛問題。她聽了建議後買了<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">Sunbeam</span>電熱披肩,每天晚上規律地做伸展與熱敷。</span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><br /></span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjKqqPj1hE4pHCi10LemaHRo9T3p2odvKDA6GZmgZlDsBBQWW3nxNqgc7znDsrphv0F7G1Z7vqlnXvNN__uCi_5FMH1SRO20kKokXTrjzm3TVWTSyntxZQCkNp3ssCZHsoN-Q9rAHaRGlD8ixHQhU3YbXI0MUqrBogLZGVyc5EuxTOsU6a_JSK5CLwPLQ=s3204" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3204" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEjKqqPj1hE4pHCi10LemaHRo9T3p2odvKDA6GZmgZlDsBBQWW3nxNqgc7znDsrphv0F7G1Z7vqlnXvNN__uCi_5FMH1SRO20kKokXTrjzm3TVWTSyntxZQCkNp3ssCZHsoN-Q9rAHaRGlD8ixHQhU3YbXI0MUqrBogLZGVyc5EuxTOsU6a_JSK5CLwPLQ=w604-h640" width="604" /></a></div><span style="font-size: large;"><br /></span><p></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span class="Apple-converted-space"><span style="font-size: large;"> </span></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">數週後她在回診時告訴我,居家熱敷已經變成她每日睡前的重要儀式。在寒冷的冬天裡,熱敷不僅讓她緊繃的肌肉感覺放鬆,更讓她感覺好像有一雙溫暖的手環繞著她,整天的疲勞都一掃而空,她常舒服到在沙發上睡著。不僅睡眠變好,白天工作時也更有元氣了。</span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">人類文化很早以前就知道用熱敷來舒緩關節痠痛與不適,這是因為熱能提升局部血液循環、降低肌肉張力及疼痛感。在臨床上,我們常用熱療先降低緊繃與疼痛,再接著搭配徒手及其他物理治療。給患者的居家保健功課中,我也會建議先熱敷或是洗個熱水澡,待全身肌肉都放鬆後,再來做每天的伸展、按摩、放鬆功課,會有事半功倍的效果。</span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><br /></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhGn_vSv08PVBYOMJbp9d37s6AFlZNwtl_DwJzB9ac7Q-OeHHRXTEWwumE-t28z9TXQbhaWeQf49f8ziMpD7QzuDqq42GbLqDM9gw0RRoaMuXMeuplmmZe3N01Ye498oTvcn-IUDotkMM4Ux6yjwVOtRnd8pZxdRESIeuAs-u3gje0tppcKeeB_HFdgoA=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEhGn_vSv08PVBYOMJbp9d37s6AFlZNwtl_DwJzB9ac7Q-OeHHRXTEWwumE-t28z9TXQbhaWeQf49f8ziMpD7QzuDqq42GbLqDM9gw0RRoaMuXMeuplmmZe3N01Ye498oTvcn-IUDotkMM4Ux6yjwVOtRnd8pZxdRESIeuAs-u3gje0tppcKeeB_HFdgoA=w480-h640" width="480" /></a></div><span style="font-size: large;"><br /></span><p></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span class="Apple-converted-space"><span style="font-size: large;"> </span></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">史考特推薦<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">Sunbeam</span>電熱披肩與醫療用萬用冷熱敷帶,不用澡缸、不用熱水袋,只要插上插頭就能輕鬆熱敷。</span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">Sunbeam</span>是來自美國擁有百年歷史的熱銷熱敷舒壓專家,電熱披肩使用歐盟認證軟毛材質,相當地舒適保暖,拔掉插頭後還能直接丟洗衣機清洗,方便好照顧。史考特穿著<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">XXL</span>的尺寸,從頸部、肩膀,一路到腰部都能完整覆蓋,把常見的痠痛部位一網打盡。磁力扣的設計使穿脫便利,且讓電熱披肩牢牢固定在身上。四段式的溫度調節,能針對使用者的不同喜好做調整。而且最重要的是,<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">Sunbeam</span>熱敷墊有智慧恆溫控制系統,發熱溫度穩定,不會造成燙傷危險,還有<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">2</span>小時自動斷電設計,安全又省電,加上通過美國、台灣的安全認證,與恆隆行提供的<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">2</span>年保固,讓消費者可以放心使用。</span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span class="Apple-converted-space"><span style="font-size: large;"> </span></span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span class="Apple-converted-space"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhQXFsQXnHpa-a6h3HpwZk4A3_XwqcMsKZz5WFE0p14VYt0KcWRfEf9GCQugNNqw3cAN-nZDKZiH1u_Bsa2bE1eJCwE-74eTrlpt-93MSvgPXk-BkiAFoIqsN9TfI_CsvXKeV8goD89aNjkcfN0qRGyMjfxz0tIR_jKsHx7iJYoUPP005uSYtniIgR-iQ=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEhQXFsQXnHpa-a6h3HpwZk4A3_XwqcMsKZz5WFE0p14VYt0KcWRfEf9GCQugNNqw3cAN-nZDKZiH1u_Bsa2bE1eJCwE-74eTrlpt-93MSvgPXk-BkiAFoIqsN9TfI_CsvXKeV8goD89aNjkcfN0qRGyMjfxz0tIR_jKsHx7iJYoUPP005uSYtniIgR-iQ=w480-h640" width="480" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh7npbXR1D7t4J9Q26bFZV1TW5wPrX-I5DwU7tb2JusmaBN3gcTkwA8rqbPmgAT9oTy7GGKoo4dTc0GSm1UfX-VTFBl_xV5VpY-0h-4KZH7zFVh6PbWxYHbJ6Zkh7N0OSq3S8cr0C0N5ZWmMX10JaZItRn1iOQOM2y3eGzBBXJXDT6EUROLgRLvhbRE2w=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEh7npbXR1D7t4J9Q26bFZV1TW5wPrX-I5DwU7tb2JusmaBN3gcTkwA8rqbPmgAT9oTy7GGKoo4dTc0GSm1UfX-VTFBl_xV5VpY-0h-4KZH7zFVh6PbWxYHbJ6Zkh7N0OSq3S8cr0C0N5ZWmMX10JaZItRn1iOQOM2y3eGzBBXJXDT6EUROLgRLvhbRE2w=w480-h640" width="480" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><p></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">如果是其他身體部位如肩膀、背、腰、臀、腿、關節處有不適的朋友,不妨選擇<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">Sunbeam</span>醫療用萬用冷熱敷帶,含五段式<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">LED</span>熱敷溫度控制,能輕鬆針對以上部位做恆溫熱敷,也能置換內附的冰敷包做運動後的舒緩冰敷。</span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><br /></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjOzfR-mbWJvgDmggYGYnx1jmNbf_Z5Ix69_DGEHjucPPtBlU-rZ_TCgnyZg_Mg_NjEc2PJnszTyVdukpmQDj-rrYJdOa_cHZKwtaI9c_0k7Jzkq_wTYm80o7ifzZEtgxcBEXJCSp2TQ-kqtFUrHH7g-PnVZmgJXn2KoQkVflO8dVJyP4II7u5iTCCIiA=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEjOzfR-mbWJvgDmggYGYnx1jmNbf_Z5Ix69_DGEHjucPPtBlU-rZ_TCgnyZg_Mg_NjEc2PJnszTyVdukpmQDj-rrYJdOa_cHZKwtaI9c_0k7Jzkq_wTYm80o7ifzZEtgxcBEXJCSp2TQ-kqtFUrHH7g-PnVZmgJXn2KoQkVflO8dVJyP4II7u5iTCCIiA=w480-h640" width="480" /></a></div><span style="font-size: large;"><br /></span><p></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span class="Apple-converted-space"><span style="font-size: large;"> </span></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">建議各位可以晚上洗完澡後,以電熱披肩或醫療用萬用冷熱敷帶覆蓋不適的部位,選擇喜愛的溫度,每<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">20</span>分鐘為一單位,中間小做休息,然後熱敷一個小時。取下熱敷墊後以雙手或是筋膜槍、滾筒,以溫和壓力放鬆緊繃處的肌肉,通常不用五分鐘,就能有「煥然一新」的感覺。如果每天認真地做,通常一個禮拜就能有顯著改善。<span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span></span></p><p class="p4" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: Arial; font-size: large;"><br /></span><span style="font-family: "Songti TC"; font-size: large;"><span class="s1" style="font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Songti TC"; font-size: large;"><a href="https://1.bp.blogspot.com/-MCupzaWVNyc/YdBlwwqzWuI/AAAAAAAAHz0/Dsm8djzO14YX28WZBGvIXKTUkRQQ9ovbgCNcBGAsYHQ/s4032/IMG_3469.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://1.bp.blogspot.com/-MCupzaWVNyc/YdBlwwqzWuI/AAAAAAAAHz0/Dsm8djzO14YX28WZBGvIXKTUkRQQ9ovbgCNcBGAsYHQ/w480-h640/IMG_3469.jpeg" width="480" /></a></span></div><p></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">最後提醒,不適合熱敷的情況包括:開放傷口、急性發炎、孕婦的腹部、感覺遲鈍、惡性腫瘤。如果不確定自己的問題是否適合熱敷,也可以詢問醫師或物理治療師喲!</span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><br /></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi0Vyp10HAt4jANRPO0PAl8pHuxaWiKmfLKjZ243ezFQIDVga9dqtbtRn7OVemE-xXOOaxBMFDZH71NBf2F7vgnIY4Jobozccv1zb3kpSFgREHkH34nMr2Fmg7QAVh4JManrd4u4M1VBp684NLGzlyO2AMzU9XrQLvU7VHlx39l9SgnOwDr-UAxRTd-XA=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEi0Vyp10HAt4jANRPO0PAl8pHuxaWiKmfLKjZ243ezFQIDVga9dqtbtRn7OVemE-xXOOaxBMFDZH71NBf2F7vgnIY4Jobozccv1zb3kpSFgREHkH34nMr2Fmg7QAVh4JManrd4u4M1VBp684NLGzlyO2AMzU9XrQLvU7VHlx39l9SgnOwDr-UAxRTd-XA=w480-h640" width="480" /></a></div><br /><span style="font-size: large;"><br /></span><p></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span class="Apple-converted-space"><span style="font-size: large;"> </span></span></p><p class="p4" style="font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;">販售通路:</span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p6" style="color: #0b4cb4; font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><span class="s3" style="color: black; font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">恆隆行線上購物</span><span class="s4" style="color: black;"> </span><span class="s5" style="color: black; font-family: "Apple Color Emoji"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">👉</span><span class="s4" style="color: black;"> <a href="https://reurl.cc/r82VLx"><span class="s6" style="color: #0b4cb4;">https://reurl.cc/r82VLx</span></a></span></span></p><p class="p6" style="color: #0b4cb4; font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><span class="s4" style="color: black;">momo </span><span class="s3" style="color: black; font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">購物網</span><span class="s4" style="color: black;"> </span><span class="s5" style="color: black; font-family: "Apple Color Emoji"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">👉</span><span class="s4" style="color: black;"> <a href="https://reurl.cc/D67pmj"><span class="s6" style="color: #0b4cb4;">https://reurl.cc/D67pmj</span></a></span></span></p><p class="p6" style="color: #0b4cb4; font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><span class="s4" style="color: black;">PChome 24h</span><span class="s3" style="color: black; font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">購物</span><span class="s4" style="color: black;"> </span><span class="s5" style="color: black; font-family: "Apple Color Emoji"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">👉</span><span class="s4" style="color: black;"> <a href="https://reurl.cc/VXgo8Z"><span class="s6" style="color: #0b4cb4;">https://reurl.cc/VXgo8Z</span></a></span></span></p><p class="p6" style="color: #0b4cb4; font-family: Arial; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><span class="s4" style="color: black;">Yahoo! </span><span class="s3" style="color: black; font-family: "Songti TC"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">購物中心</span><span class="s4" style="color: black;"> </span><span class="s5" style="color: black; font-family: "Apple Color Emoji"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">👉</span><span class="s4" style="color: black;"> <a href="https://reurl.cc/zW1y40"><span class="s6" style="color: #0b4cb4;">https://reurl.cc/zW1y40</span></a></span></span></p><p class="p5" style="font-family: Times; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p7" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: large;"><span class="s7" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">(</span>衛部醫器陸輸壹字第<span class="s7" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">004036</span>號,北市衛器廣字第<span class="s7" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">109070221</span>號<span class="s7" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">)</span></span></p><p class="p8" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p8" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p8" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p8" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p8" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p8" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><span style="font-size: large;"><br /></span></p><p class="p8" style="font-family: Helvetica; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com1tag:blogger.com,1999:blog-8866697941192001298.post-39674392467412319842021-06-11T23:00:00.005-07:002021-06-12T00:42:40.960-07:00【公告】史考特推出第一堂線上課程囉<p><span style="font-family: Arial; white-space: pre-wrap;">親愛的各位讀者,</span></p><span id="docs-internal-guid-20682ea1-7fff-1e79-7b64-1460196c7d1c"><p dir="ltr" style="line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt;"><span face="Roboto, sans-serif" style="background-color: #f9f9f9; color: #030303; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">史考特的線上課程【用科學破除迷思!由內而外打造健康好體質】 在 2021/6/10 已經正式開始募資!</span></p><br /><p dir="ltr" style="background-color: white; line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt; padding: 0pt 0pt 5pt;"><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">課程主要四大特色:</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">1. 從運動科學出發,安排</span><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">適合自己強度的</span><span style="background-color: transparent; font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">運動課表</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; padding: 5pt 0pt 0pt;"><span style="background-color: transparent; font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2. 人性化的飲食觀念,吃得開心也能輕鬆兼顧健康和好身材</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; padding: 5pt 0pt 0pt;"><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">3. 從復健科醫師角度教你,自助舒緩日常的身體痠痛與疼痛</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; padding: 5pt 0pt 0pt;"><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">4. 用科學提升生活品質,掌握預防疾病的重要知識</span></p><p dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; padding: 5pt 0pt 0pt;"> </p><p dir="ltr" style="line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">我將以科學實證及醫師的專業角度,</span><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">幫大家把最新的健康知識系統性地統整起來,並</span><span style="background-color: white; font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">用</span><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">貼近日常生活、</span><span style="background-color: white; font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">淺顯易懂的講解方式,讓你有效吸收正確健康觀念。</span></p><br /><p dir="ltr" style="line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: white; font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">課程預計共 6 個小時,8/25 正式開課後可以線上無限次觀看</span></p><p dir="ltr" style="line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">如果有興趣的朋友,歡迎</span><a href="http://go.sat.cool/3hwm63" style="text-decoration-line: none;"><span style="color: #1155cc; font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">來課程頁看看</span></a><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">!</span></p><br /><p dir="ltr" style="line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">課程介紹影片</span></p><p dir="ltr" style="line-height: 1.8; margin-bottom: 0pt; margin-top: 0pt;"></p><div class="separator" style="clear: both; text-align: left;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/pAwD1IIv9ZY" width="320" youtube-src-id="pAwD1IIv9ZY"></iframe></div><br /><span style="background-color: #fff2cc; color: #666666; font-family: Arial; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span><p></p><div><span style="background-color: #fff2cc; color: #666666; font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div></span>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com14tag:blogger.com,1999:blog-8866697941192001298.post-15443088312012627462019-03-05T18:17:00.002-08:002019-03-05T18:17:53.924-08:00【公告】YouTube影音頻道<span style="color: #666666; font-size: large;">親愛的各位讀者,我近幾個月來開始經營YouTube頻道</span><br />
<span style="color: #666666; font-size: large;"><br /></span>
<span style="color: #666666; font-size: large;">題目主要在談減重、增加肌肉、健康、疼痛等相關的科學知識。</span><br />
<span style="color: #666666; font-size: large;"><br /></span>
<span style="font-size: large;"><span style="color: #666666;">如果有興趣的朋友,歡迎</span><a href="https://www.youtube.com/channel/UC_kBGkZqoMJ10GOdSqdTNcw" target="_blank"><span style="color: #3d85c6;">訂閱</span></a><span style="color: #666666;">起來!</span></span><br />
<span style="color: #666666; font-size: large;"><br /></span>
<span style="color: #666666; font-size: large;">以下是幾個影片的連結:</span><br />
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<yt-formatted-string class="style-scope ytd-video-primary-info-renderer" force-default-style="">吃太胖會變笨!</yt-formatted-string></h1>
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<yt-formatted-string class="style-scope ytd-video-primary-info-renderer" force-default-style="">為什麼有人喝水也會胖?</yt-formatted-string></h1>
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史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com0tag:blogger.com,1999:blog-8866697941192001298.post-22008758271153426372018-10-05T19:09:00.004-07:002018-10-05T19:21:15.452-07:00【運動】為什麼你該重量訓練(三)強化認知、穩定情緒<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<a href="https://2.bp.blogspot.com/-_PK764IPajg/W7gYGfOv_hI/AAAAAAAAHA8/uDLys1PEXZ4DpObZD2k8KmdC7dU2S-D8gCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-10-06%2B%25E4%25B8%258A%25E5%258D%258810.04.08.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="766" data-original-width="1020" height="480" src="https://2.bp.blogspot.com/-_PK764IPajg/W7gYGfOv_hI/AAAAAAAAHA8/uDLys1PEXZ4DpObZD2k8KmdC7dU2S-D8gCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-10-06%2B%25E4%25B8%258A%25E5%258D%258810.04.08.png" width="640" /></a></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在之前兩篇系列文中,我們談到了重量訓練如何幫助我們</span><a href="http://one-minutefitness.blogspot.com/2018/07/RT-disease-prevention.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">預防疾病</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="http://one-minutefitness.blogspot.com/2018/07/resistance-training-longevity-QoL.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">延長壽命</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。介紹過重量訓練在健康促進上的功效,現在讓我們來看看重訓如何強健大腦、認知及情緒。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">重量訓練與認知功能</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">早在1978年就有</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/618962" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">學者發現</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,有運動習慣之長者在反應速度及身體靈敏度上,不輸沒有運動習慣之年輕人。從此之後,一系列的研究均發現身體活動,特別是有氧運動如單車、慢跑等,能增強人的認知功能。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">例如瑞典近30年替超過百萬名入伍新兵做的</span><a href="http://www.pnas.org/content/106/49/20906" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">智商測試</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發現,心肺適能越好的年輕男性,智商得分也越高。或是2015年的研究顯示運動後的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25304335" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">短期記憶能力會提升</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重量訓練的好處近幾年才逐漸受到重視,研究的質與量均遠不及有氧運動。不過,史考特還是盡可能的替大家整理了科學文獻。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2014年的</span><a href="https://www.sciencedirect.com/science/article/pii/S1525861014006124" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">臨床試驗</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">收納了100位平均年齡70的老年人,他們都有輕度的認知功能障礙,換句話說他們已經出現記憶力衰退、工作自理能力變差的症狀,但又還沒有到失智症的嚴重程度。研究者將其分為四組,分別接受不一樣的治療:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重量訓練組:重量訓練 + 假的認知訓練</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">認知訓練組:假的重量訓練 + 認知訓練</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">合併組:重量訓練 + 認知訓練</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">控制組:假的重量訓練 + 假的認知訓練</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">可以發現,研究者花了很多苦心安排假的重量訓練以及認知訓練,目標就是為了防止不同組別因為接受不同程度的關注,而產生了「安慰劑效應」干擾實驗成果,這是一篇設計相當嚴謹的研究。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">經過六週後,接受重量訓練的老年人在整體認知以及執行功能上皆有顯著進步,原本ADAS-Cog分數(評估失智症的量表)正常的比例從原先24%上升到48%之多,以電腦進行的記憶力、執行功能訓練反而沒有產生顯著功效。</span></span></div>
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<a href="https://1.bp.blogspot.com/-jvxUlnxlSNA/W7gYusoFfwI/AAAAAAAAHBE/A-3DXof4XkIjxAVuM6B0F37chgUJrChdwCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-10-06%2B%25E4%25B8%258A%25E5%258D%258810.06.55.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="757" data-original-width="1010" height="478" src="https://1.bp.blogspot.com/-jvxUlnxlSNA/W7gYusoFfwI/AAAAAAAAHBE/A-3DXof4XkIjxAVuM6B0F37chgUJrChdwCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-10-06%2B%25E4%25B8%258A%25E5%258D%258810.06.55.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(乍看之下認知訓練前後,受試者也有部分改善。但請注意「無認知訓練」的組別也有進步,因此經統計分析後,僅有重量訓練產生顯著認知提升的功效。)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在</span><a href="https://journals.humankinetics.com/doi/abs/10.1123/jsep.31.5.640" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">台灣本土的研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">中,學者發現重量訓練的強度越高,產生的認知提升效果也越好。在經過0%(控制組)、40%、70%、100%的10RM上肢重訓後,強度高者在做Stroop test所需的時間也越短。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(Stroop test,受試者被要求念字的顏色,不要念到字的發音)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">一年份的重量訓練不僅能</span><a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/415534" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">幫助老年人的認知功能</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,在20歲的年輕人身上,僅一次的重量訓練就能</span><a href="https://www.sciencedirect.com/science/article/pii/S0001691814001577" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">增進圖像記憶力</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">隨著研究越來越多,史考特認為「重量訓練可提升認知功能」已經很確定了,而這樣的效果是否能幫助一般健康人的學業、工作表現呢?</span></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/21957711" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">不少的研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">指出兒童及青少年的活動量及體能可以預測學業成績及認知能力,</span><a href="https://bjsm.bmj.com/content/48/12/973#T1" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">原因可能是</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">運動能幫助未成熟的大腦增進執行功能,並發展出專心、自我控制的能力。這些研究僅有極少數是針對重量訓練做的,但根據老年族群的研究數據,我私心地猜測重量訓練的效果在年輕人身上並不會比較差。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">若以上推論為真,拿學生的體育課來上國英數,或許反而是害學生成績變差的兇手?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">重量訓練與情緒</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">之前史考特在第一年住院醫師輪訓時,連續上班32小時後真的會很厭世、不想去健身房。儘管去之前很掙扎,但幾乎每一次我離開健身房時,感覺都比進去時神清氣爽。重量訓練或任何運動舒緩壓力的能力,相信大家都有體會過。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">今年(2018)發表在JAMA Psychiatry上的</span><a href="https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2680311" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">統合性研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,統合了33篇研究共1,877位受試者的資料後,發現重量訓練有減輕憂鬱的療效,且治療效果與訓練量、肌力進步沒有相關。換句話說,只要願意鍛鍊,憂鬱就有機會改善。也曾有權威</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24026850/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">報導指出</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,運動(不限種類)治療憂鬱的效果並不比藥物或心理治療差。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特曾被同事戲稱為「副交感神經最強的住院醫師」,因為我在許多壓力大的情況下好像都能維持冷靜,不慌不忙地處理突發事件。雖然我常說我是「外表輕鬆,內心緊張」,但常常做重量訓練或許是我能保持冷靜理性的原因之一。</span></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090891/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">數篇研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發現僅一次的重量訓練就能減緩焦慮情緒,不管是年輕人、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17762374" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">老人</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3504450/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">中風患者</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、還是多囊性卵巢的</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4865007" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">女性</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">都有用。重量訓練也</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637973/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">被發現</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">能改善因焦慮而引起的睡眠障礙。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">有趣的是,強度高的重量訓練(>70% 1RM)反而沒有用,也就是說選擇一個可以做10下以上的重量來練,會比重到只能做1-5下來得好。這點也符合史考特自己的訓練經驗:高強度的重量訓練會使人心跳加速、神情亢奮,持續到訓練後3-4個小時也不奇怪。相對來說健美式的鍛鍊法做完比較會有筋疲力竭的感受,晚上反而感覺情緒平靜、心跳減緩。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在</span><a href="http://psycnet.apa.org/buy/2015-39660-001" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">肥胖的青少年</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">或是</span><a href="https://www.researchgate.net/publication/230820183_The_Effect_of_a_Strength_Training_Program_on_Affect_Mood_Anxiety_and_Strength_Performance_in_Older_Individuals" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">老年人</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">身上也發現,重量訓練能增加自信心、活力(Vigor)、改善憂鬱、整體負向情緒。</span></span></div>
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<a href="https://3.bp.blogspot.com/-DMlPluEQzcE/W7gZVelHrQI/AAAAAAAAHBc/7yCDFScD94I1mbsJdGvDEiYoI9v-tFYYQCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-10-06%2B%25E4%25B8%258A%25E5%258D%25889.03.57.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="651" data-original-width="494" height="640" src="https://3.bp.blogspot.com/-DMlPluEQzcE/W7gZVelHrQI/AAAAAAAAHBc/7yCDFScD94I1mbsJdGvDEiYoI9v-tFYYQCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-10-06%2B%25E4%25B8%258A%25E5%258D%25889.03.57.png" width="484" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">想提升腦力嗎?想從負面情緒的泥淖中脫身嗎?想活到90歲還能頭腦清晰嗎?重量訓練或許是以上三個願望的解答。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特並不是宣稱練了就會跟電影「藥命效應」一樣擁有超人般的腦力,但如果各位問我目前有沒有藥物能一次達成上述三個目標、有充足的科學證據、而且副作用極小?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">就我所知,這麼好的藥物目前還不存在。</span></span></div>
<span style="color: #666666; font-size: large;"><br /></span>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com9tag:blogger.com,1999:blog-8866697941192001298.post-15471892408545471852018-07-25T07:06:00.002-07:002018-07-25T07:10:41.242-07:00【運動】為什麼你該重量訓練(二)有病治病,沒病強身<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">撇除史考特不熟悉的中藥不談,我不曾聽說過有任何一種藥物是「有病治病,沒病強身」的。癌症需要化療藥治療、感染需要抗生素、高血壓要降血壓藥,但這幾種藥物對沒病的健康人來說,絕對沒有強身的功效,只有副作用的風險。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">絕大多數宣稱有健康功效的保健食品,也都沒有治療疾病的功效。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">就我所知,重量訓練是唯一符合「有病治病,沒病強身」的好東西。如果有一天我能把重量訓練當成藥物開立,那麼它絕對是我最常處方的藥物。</span></span></div>
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<a href="https://1.bp.blogspot.com/-1xyXA4zAFKY/W1iDOQ_QYNI/AAAAAAAAG-c/7u2MTd6vLR4Vf-scF4g2f2ttA2rKBd-7gCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-25%2B%25E4%25B8%258B%25E5%258D%25889.16.40.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="717" data-original-width="891" height="514" src="https://1.bp.blogspot.com/-1xyXA4zAFKY/W1iDOQ_QYNI/AAAAAAAAG-c/7u2MTd6vLR4Vf-scF4g2f2ttA2rKBd-7gCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-25%2B%25E4%25B8%258B%25E5%258D%25889.16.40.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">預防兼治療</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以下這張圖是2016年台灣十大死因,這些疾病不僅帶走人們的生命,更造成許多長期失能的問題。</span></span></div>
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<a href="https://3.bp.blogspot.com/-Alzkw7NvyIQ/W1iDPYLHvkI/AAAAAAAAG-k/Ukz9q7R2yUImlkleYIyDvKDe82HR5sEJQCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-25%2B%25E4%25B8%258B%25E5%258D%25889.02.27.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="650" data-original-width="920" height="451" src="https://3.bp.blogspot.com/-Alzkw7NvyIQ/W1iDPYLHvkI/AAAAAAAAG-k/Ukz9q7R2yUImlkleYIyDvKDe82HR5sEJQCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-25%2B%25E4%25B8%258B%25E5%258D%25889.02.27.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我整理了目前有的科學研究,將其濃縮至精華,來說明重量訓練如何幫助人們預防及治療這些疾病。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">治療</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">預防</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">癌症</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">經治療後的癌症存活者接受重量訓練,肌力、肌肉量、行走距離、生活品質均上升,體脂肪及疲勞感下降(</span><a href="http://www.revdesportiva.pt/files/form_cont/Impact_of_Resistance_Training_in_Cancer_Survivors_.8.pdf" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">1</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">健康且規律重量訓練者死於癌症的機率比一般人低31%(</span><a href="https://academic.oup.com/aje/article/187/5/1102/4582884" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">2</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">心血管疾病</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">冠心病患者進行有氧加重量訓練,比傳統單做有氧運動更能提升各項體能指標(</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?myncbishare=itwchagulib&holding=itwchagulib&term=21450617" style="text-decoration: none;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">3</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?myncbishare=itwchagulib&holding=itwchagulib&term=26690738" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">4</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">重量訓練能改善肥胖、高血壓、高血糖、高血脂、胰島素阻抗等心血管疾病因子(</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?myncbishare=itwchagulib&holding=itwchagulib&term=23006411" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">5</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?myncbishare=itwchagulib&holding=itwchagulib&term=19442301" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">6</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21896934" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">7</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">肺炎</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">無</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">肺炎往往與高齡、衰弱、免疫低下、失能臥床相關,重量訓練可能藉由減少上述危險因子,來降低肺炎發生</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">腦血管疾病</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">重訓增強中風患者下肢肌力、改善代謝指標、增進認知功能,對於行走能力的提升則尚不明確(</span><a href="https://www.hindawi.com/journals/srt/2017/4830265/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">8</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="https://www.sciencedirect.com/science/article/pii/S187706571600035X" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">9</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">同上,腦血管疾病及心血管疾病的危險因子類似,都可以藉由重量訓練來降低風險</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">事故傷害</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">股骨骨折術後復健加入阻力訓練,能使患者恢復行走能力(</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21247887" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">10</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">事故傷害以車禍為大宗,重訓雖不能預防意外產生,但有證據顯示肌肉量多的傷患較容易從重大創傷、燒燙傷中復原(</span><a href="https://academic.oup.com/ajcn/article/84/3/475/4648841" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">11</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)。此外跌倒是老年人事故傷害之重要原因,重量訓練可預防衰弱族群的跌倒(</span><a href="https://academic.oup.com/biomedgerontology/article/52A/4/M218/581547" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">12</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1532-5415.2004.52200.x" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">13</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">糖尿病</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">美國糖尿病醫學會建議,糖尿病患從事重量訓練可幫助血糖控制(</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?myncbishare=itwchagulib&holding=itwchagulib&term=27926890" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">14</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">重量訓練增加肌肉吸收葡萄糖的能力、增加胰島素敏感度、降低糖尿病風險(</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3881442/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">15</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td></tr>
<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">下呼吸道疾病</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">慢性阻塞性肺疾病患的復健計畫應包含重量訓練,可改善肌力、呼吸困難及肺功能(</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26015595" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">16</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">無</span></span></div>
</td></tr>
<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">高血壓</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">重量訓練有降高血壓的功效(</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?myncbishare=itwchagulib&holding=itwchagulib&term=21896934" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">17</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">同左,重量訓練在正常血壓或高血壓前期者身上也有降血壓效果</span></span></div>
</td></tr>
<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">腎病</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">腎臟病患做重量訓練的研究數量不多,初步證據顯示對肌力、肌肉量、生活品質都有幫助(</span><a href="https://www.sciencedirect.com/science/article/pii/S0272638614007355" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">18</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">根據國內資料,糖尿病與高血壓是腎病的重要原因,因此重量訓練也對腎病的預防有幫助(</span><a href="http://www.ntcma.org/98/twckd.pdf" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">19</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
</td></tr>
<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">肝病</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">無</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在台灣病毒性肝炎與酒精性肝炎是肝病的主要原因,重量訓練作為肝病預防的角色較小</span></span></div>
</td></tr>
</tbody></table>
</div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(失智症並不在十大死因內,是因為失智很少直接造成病患死亡,反而是失能所造成的續發性問題如營養不良、吞嚥困難、褥瘡等。運動與重量訓練同時有治療及預防失智的功效,我過去在</span><a href="https://youtu.be/1zqBN6W9WP0" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">這個影片</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">中有詳細討論。)</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">十大死因中,僅有肺炎與肝病完全無法藉由重訓預防或治療,沒有任何一種已知的藥物或健康食品,有如此廣泛的適應症。如果各位自認為熱愛生命,都應該開始向最近的健身房報到。</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">參考資料</span></span><br />
<span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Strasser B, Steindorf K, Wiskemann J, Ulrich CM. Impact of resistance training in cancer survivors: a meta-analysis. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Med Sci Sports Exerc. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2013;45(11):2080-2090.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Stamatakis E, Lee IM, Bennie J, et al. Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Am J Epidemiol. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2018;187(5):1102-1112.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Marzolini S, Oh PI, Brooks D. Effect of combined aerobic and resistance training versus aerobic training alone in individuals with coronary artery disease: a meta-analysis. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Eur J Prev Cardiol. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2012;19(1):81-94.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Yamamoto S, Hotta K, Ota E, Mori R, Matsunaga A. Effects of resistance training on muscle strength, exercise capacity, and mobility in middle-aged and elderly patients with coronary artery disease: A meta-analysis. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">J Cardiol. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2016;68(2):125-134.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Ho SS, Dhaliwal SS, Hills AP, Pal S. The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">BMC Public Health. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2012;12:704.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Kerksick C, Thomas A, Campbell B, et al. Effects of a popular exercise and weight loss program on weight loss, body composition, energy expenditure and health in obese women. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Nutr Metab (Lond). </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2009;6:23.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Cornelissen VA, Fagard RH, Coeckelberghs E, Vanhees L. Impact of resistance training on blood pressure and other cardiovascular risk factors: a meta-analysis of randomized, controlled trials. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Hypertension. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2011;58(5):950-958.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Gambassi BB, Coelho-Junior HJ, Schwingel PA, et al. Resistance Training and Stroke: A Critical Analysis of Different Training Programs. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Stroke Res Treat. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2017;2017:4830265.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Wist S, Clivaz J, Sattelmayer M. Muscle strengthening for hemiparesis after stroke: A meta-analysis. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Ann Phys Rehabil Med. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2016;59(2):114-124.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Sylliaas H, Brovold T, Wyller TB, Bergland A. Progressive strength training in older patients after hip fracture: a randomised controlled trial. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Age Ageing. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2011;40(2):221-227.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Wolfe RR. The underappreciated role of muscle in health and disease. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Am J Clin Nutr. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2006;84(3):475-482.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Buchner DM, Cress ME, de Lateur BJ, et al. The effect of strength and endurance training on gait, balance, fall risk, and health services use in community-living older adults. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">J Gerontol A Biol Sci Med Sci. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">1997;52(4):M218-224.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Liu-Ambrose T, Khan KM, Eng JJ, Janssen PA, Lord SR, McKay HA. Resistance and agility training reduce fall risk in women aged 75 to 85 with low bone mass: a 6-month randomized, controlled trial. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">J Am Geriatr Soc. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2004;52(5):657-665.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Colberg SR, Sigal RJ, Yardley JE, et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Diabetes Care. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2016;39(11):2065-2079.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Strasser B, Pesta D. Resistance training for diabetes prevention and therapy: experimental findings and molecular mechanisms. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Biomed Res Int. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2013;2013:805217.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Liao WH, Chen JW, Chen X, et al. Impact of Resistance Training in Subjects With COPD: A Systematic Review and Meta-Analysis. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Respir Care. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2015;60(8):1130-1145.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Cornelissen VA, Fagard RH, Coeckelberghs E, Vanhees L. Impact of resistance training on blood pressure and other cardiovascular risk factors: a meta-analysis of randomized, controlled trials. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Hypertension. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2011;58(5):950-958.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Heiwe S, Jacobson SH. Exercise training in adults with CKD: a systematic review and meta-analysis. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Am J Kidney Dis. </span><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">2014;64(3):383-393.</span></li>
<li><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">彭渝森,腎臟病在台灣 (Retrieved from </span><a href="http://www.ntcma.org/98/twckd.pdf" style="font-family: arial; font-size: small; text-decoration-line: none; white-space: pre;"><span style="font-family: "arial"; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.ntcma.org/98/twckd.pdf</span></a><span style="color: #666666; font-family: "arial"; font-size: x-small; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">)</span></li>
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史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com1tag:blogger.com,1999:blog-8866697941192001298.post-4906376641772663352018-07-04T06:00:00.002-07:002018-07-04T06:00:29.161-07:00【運動】為什麼你該重量訓練(一)壽命與生活<b id="docs-internal-guid-115eb42a-655b-bb7b-060e-80a4e335b8f0" style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">許多人,包括史考特在內,開始做重量訓練都不是為了健康或甚麼偉大的理由,而是很單純地想變帥變美。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">增加自己外在吸引力是人之常情,沒有甚麼好害羞的。只是各位有沒有想過,做重量訓練會產生一些變帥變美之外的效果?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">「增加壽命、改善生活品質」就是其中一項副作用。</span></span></div>
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<a href="https://1.bp.blogspot.com/-uf7dLTpmZto/WzzEG_fQEeI/AAAAAAAAG0Y/nR1kQVF03G08LscFYR6sdA-RDaFzQc7fwCLcBGAs/s1600/15201048_s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="565" data-original-width="848" height="426" src="https://1.bp.blogspot.com/-uf7dLTpmZto/WzzEG_fQEeI/AAAAAAAAG0Y/nR1kQVF03G08LscFYR6sdA-RDaFzQc7fwCLcBGAs/s640/15201048_s.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">肌力與壽命</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">醫生評估一個人的健康情況時,除了問診,通常還會做一系列客觀的檢驗。例如體重、腰圍、血壓、血糖、心電圖、血脂肪、醫療影像,這些資訊可以告訴我們那些病人健康良好,那些是高危險群,又有哪些已經罹病需要治療。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">近年來</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20923918" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">許多研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發現,體能狀態可以反映出健康狀態,其準確度、重要性都不比傳統的指標差。例如運動測試時在跑步機上跑最快的男性,8年間死亡率是表現最差男性的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/2795824" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">四分之一</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">日本廣島的科學家</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17398228" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">測驗了</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1970年至1999年間近五千位住民的握力,雖說握力僅能測試前臂的肌肉力量,但是要求沒有做過重訓的人測量最大蹲舉重量(1RM),有很大的難度與危險性,手持式握力器是安全、方便、低成本的替代方案,也能反映出身體整體的肌力。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(各位有看過硬舉很強的人握力卻很弱的嗎?我也沒有)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<a href="https://3.bp.blogspot.com/-LgxQzrZKUkY/WzzEM6h4ImI/AAAAAAAAG0c/lthyIXeKhsIpwAAf7NH013UrPEAnEB3ZQCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-01%2B%25E4%25B8%258B%25E5%258D%25886.09.43.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="758" data-original-width="1016" height="476" src="https://3.bp.blogspot.com/-LgxQzrZKUkY/WzzEM6h4ImI/AAAAAAAAG0c/lthyIXeKhsIpwAAf7NH013UrPEAnEB3ZQCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-01%2B%25E4%25B8%258B%25E5%258D%25886.09.43.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">由上面的統計圖表,我們可以發現握力越好的住民,長期死亡率越低。每增加五公斤的握力,對應的死亡率就降低11-13%。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">有人可能會質疑,肌力(握力)差的比較多是年老、衰弱、甚至有疾病的族群,肌力弱僅是反映出他們身體的狀況不好,所以死亡率才比較高。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">非也非也,肌力與死亡率的關係不僅在老年人身上存在,連年輕人都一樣適用呢!學者發現,年輕人握力每增加5公斤,20年後的死亡率也會跟著降低8%呢!不管年紀、疾病狀態,肌力都是一個很重要的健康指標。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">每次都打不開瓶罐的讀者(或是硬舉時抓不住槓鈴的),或許該擔心一下了。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在一篇類似設計的</span><a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(14)62000-6/abstract" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">裡,加拿大學者發現握力預測患者心血管疾病的能力,竟然比血壓數值還好。</span></span></div>
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<a href="https://2.bp.blogspot.com/-IMisKKd8Spg/WzzENNEUh_I/AAAAAAAAG0k/PY8a-RMs5DE7phMZ11ZZ3Qjge-WSxBabQCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-01%2B%25E4%25B8%258B%25E5%258D%25886.16.22.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="664" data-original-width="1008" height="420" src="https://2.bp.blogspot.com/-IMisKKd8Spg/WzzENNEUh_I/AAAAAAAAG0k/PY8a-RMs5DE7phMZ11ZZ3Qjge-WSxBabQCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-01%2B%25E4%25B8%258B%25E5%258D%25886.16.22.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">或許以後史考特的診間裡,應該放一台握力計,而非血壓計;我該處方重量訓練,而非降血壓藥?(註1)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">以上所提到的皆是觀察性研究,也存有</span><a href="http://one-minutefitness.blogspot.com/2014/04/blog-post_29.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">關聯性不等於因果關係</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">的限制,需要未來的臨床試驗來證實(註2)。不過就既有的證據看來,「重量訓練延長壽命」是合理且可能性高的假說。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">重量訓練可以</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/3366726" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">避免</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">肌肉流失、預防肌少症、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28975661" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">治療骨質疏鬆</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC296885/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">增加基礎代謝率</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://academic.oup.com/jcem/article/85/7/2463/2852127" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">改善胰島素敏感度</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、預防及</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?myncbishare=itwchagulib&holding=itwchagulib&term=27926890" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">治療</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">糖尿病、</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448565/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">改善老年人認知功能</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、作為</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21450617" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">心臟疾病復健</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">的一部分,我還可以想到更多好處,會在系列文的後續詳細介紹。</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重量訓練有這麼多、這麼廣的健康效益,能延長壽命,應該也不會令人意外吧?</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註1:這是玩笑話,高血壓治療對於心血管疾病預防仍然極為重要,本段僅想表達重量訓練是良藥,可惜至今仍未被廣泛使用。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註2:要證實重量訓練能延長壽命,我們需要招募數千位志願者,隨機分為實驗及控制組,並雇用教練指導實驗組重量訓練,數年後再來看看兩組間死亡率是否產生差距。這樣的研究所費不貲,且缺乏投資誘因,所以數量非常稀少。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">肌力與生活品質</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">復健醫學有一句經典名言:「醫學為生命增添歲月,復健為歲月增添生命。」</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在醫學進步下,人類的平均壽命延長不少。但僅僅活下來是不夠的,如果生活無法自理、不能自由行動、每天與身體與心理上的痛苦搏鬥,這樣低品質的生活又有誰想去延長呢?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<a href="https://1.bp.blogspot.com/-4riL93_6LNA/WzzENOMNpoI/AAAAAAAAG0g/x-tupm0HgJQoV_4CUtCjrQ2u-NtlEk-owCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-04%2B%25E4%25B8%258B%25E5%258D%25888.54.10.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="729" data-original-width="1002" height="464" src="https://1.bp.blogspot.com/-4riL93_6LNA/WzzENOMNpoI/AAAAAAAAG0g/x-tupm0HgJQoV_4CUtCjrQ2u-NtlEk-owCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-07-04%2B%25E4%25B8%258B%25E5%258D%25888.54.10.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">幸好,有證據顯示重量訓練不僅能延長壽命,更能提高生活品質。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2012年的</span><a href="https://academic.oup.com/ageing/article/41/2/224/46898" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">指出,肌力與SF-36主觀健康量表有顯著的關聯性。也就是說,肌力弱的老年人,主觀的活力、生活功能、身體疼痛、精神健康、情緒、自覺健康都比較差。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">肌肉無力導致走路速度慢、害怕跌倒、上菜市場沒辦法提重、抱不動孫子,這些問題都會造成生活上的不便。還好,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29188577" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究顯示</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">即使是衰弱的老年人,經過訓練後都能改善肌力、增加步行速度以及生活功能。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">就算是有</span><a href="https://www.internationaljournalofcardiology.com/article/S0167-5273(07)01765-2/abstract" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">心臟衰竭</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="http://care.diabetesjournals.org/content/30/9/2205" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">代謝疾病</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.prd-journal.com/article/S1353-8020(09)00113-8/abstract" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">帕金森氏症</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">的病人,重量訓練都能改善生活品質。更別說重量訓練本身就能預防失智、中風、心臟病、糖尿病等可能造成嚴重失能的疾病。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">受憂鬱症所苦嗎?重量訓練能</span><a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2680311" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">改善症狀</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,而且效果還不差呢!膝蓋退化痛到走不動嗎?重量訓練能讓你</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635671/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">走得更快更久</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。慢性下背痛、肌腱炎、甚至換過人工髖關節嘛?重量訓練</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?myncbishare=itwchagulib&holding=itwchagulib&term=21791457" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">仍然是解藥</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b><span style="color: #666666; font-family: Arial; font-size: large; font-weight: 700; white-space: pre-wrap;"><br /></span><br />
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<span style="font-family: Arial; font-size: large; font-weight: 700; white-space: pre-wrap;"><span style="color: orange;">結語</span></span><br />
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">運動(包括重量訓練在內)是已知最接近「萬靈丹」的東西,沒有一種藥物像運動一樣,有如此廣泛、強力的療效。</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我並不是宣稱重量訓練能使人長生不老、刀槍不入(註3),但如果有一種藥物能拉長你在人世間的時間,並且延後疾病的發生,將病痛侵蝕生命的時間壓縮至最短,讓你可以好好地享受這趟生命旅程,活得健康、快樂、充實,你願不願意乖乖吃藥呢?</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我是很樂意的。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註3:雖無法長生不老,但重量訓練者確實在認知能力、身體功能、生活自理上退化得比較慢。雖不是刀槍不入,但有</span><a href="https://academic.oup.com/ajcn/article/84/3/475/4648841" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">證據顯示</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">肌肉量多的人在重大壓力事件,如大面積燒燙傷後的存活率較高。)</span></span></div>
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<br />史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com1tag:blogger.com,1999:blog-8866697941192001298.post-61233995050184187052018-06-01T20:50:00.002-07:002018-06-01T20:54:43.722-07:00【復健】我如何在9天內克服背痛<style type="text/css">
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<span style="color: #666666; font-size: large;">昨天考特在家裡蹲了160公斤,這是一個久違的個人最佳紀錄(PR)</span></div>
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<span style="color: #666666; font-size: large;">倒不是說這個重量有多了不起,160對許多巨巨來說熱身都嫌輕了。值得分享的點是,在PR一週前我才剛拉傷下背。</span><br />
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<a href="https://2.bp.blogspot.com/-qDh_4B7uKwo/WxIT7nHtYlI/AAAAAAAAGxg/KwCW8luhMxseQPREhCvOVyrWYyvk8_akACLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-06-02%2B%25E4%25B8%258A%25E5%258D%258811.49.40.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="810" data-original-width="593" height="640" src="https://2.bp.blogspot.com/-qDh_4B7uKwo/WxIT7nHtYlI/AAAAAAAAGxg/KwCW8luhMxseQPREhCvOVyrWYyvk8_akACLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-06-02%2B%25E4%25B8%258A%25E5%258D%258811.49.40.png" width="468" /></a></div>
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<span style="color: #666666; font-size: large;">運動員,包括健力選手在內,應該多少都有一些受傷的經驗。史考特過去也深受下背傷所苦,曾經最長有近一年的時間無法好好訓練。</span></div>
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<span style="color: #666666; font-size: large;">一週前我在做Paused Deadlift的時候,聽到下背「啵」的一聲,接著開始抽痛。</span></div>
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<span style="color: #666666; font-size: large;">在那當下,挫折、驚慌、無助感一湧而上,我是不是又要很久不能練了呢?我是不是不適合練健力?我是不是永遠都沒辦法變壯?</span></div>
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<span style="color: #666666; font-size: large;">過去對運動傷害的建議往往是,如果會痛,那就好好休息等到它不痛再練。甚至部分醫生可能會建議完全放棄槓鈴運動。</span><br />
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<a href="https://4.bp.blogspot.com/-dpjoffzgPtc/WxITUkeb-gI/AAAAAAAAGxQ/Hy5I3w9Xk6giAtEY4vTMk2QaT2PP-ajEwCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-06-02%2B%25E4%25B8%258A%25E5%258D%258811.46.52.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="757" data-original-width="800" height="603" src="https://4.bp.blogspot.com/-dpjoffzgPtc/WxITUkeb-gI/AAAAAAAAGxQ/Hy5I3w9Xk6giAtEY4vTMk2QaT2PP-ajEwCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-06-02%2B%25E4%25B8%258A%25E5%258D%258811.46.52.png" width="640" /></a></div>
<span style="color: #666666; font-size: large;">(大家可能笑這位醫生的工作怎麼那麼簡單,但這項建議並不是完全沒有價值,強迫自己在疼痛下運動,有可能不利於日恢復)</span><br />
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<span style="color: #666666; font-size: large;">還好,這一年來我對疼痛科學的認識,幫助我度過了難關:</span></div>
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<span style="color: #666666; font-size: large;">1. 我知道我沒有下背痛的「紅燈」(Red Flags)。也就是我的疼痛沒有神經症狀、也幾乎不可能是源自腫瘤、感染。我需要侵入性治療的機會微乎其微。</span></div>
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<span style="font-size: large;"><span style="color: #666666;">2. 休息是最糟的復健:下背痛的治療指引建議病患維持運動習慣,不管是有氧、瑜珈、重訓都好,完全休息反而會延長疼痛時間。下背痛不能練重?剛好相反,</span><a href="https://www.researchgate.net/publication/319131829_Effects_of_functional_resistance_training_on_fitness_and_quality_of_Life_in_females_with_chronic_nonspecific_low-back_pain" target="_blank"><span style="color: #3d85c6;">文獻顯示</span></a><span style="color: #666666;">重量訓練可以是有效的下背痛復健法。</span></span></div>
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<span style="font-size: large;"><span style="color: #666666;">3. 拒絕「反安慰劑」效應:我在</span><a href="http://one-minutefitness.blogspot.com/2018/04/nocebo-effect.html" target="_blank"><span style="color: #3d85c6;">之前文章</span></a><span style="color: #666666;">裡曾介紹過,焦慮、災難化、刻意避免動作反而會讓原本的疼痛被放大。如果我執著於問題的嚴重度,或嘗試找到一個「功能性診斷」,那麼我的復原期很有可能被拉長。所以我沒有接受X光、MRI檢查,也沒有嘗試給自己一個明確診斷,我將全副的精神放在復健上。</span></span></div>
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<span style="color: #666666; font-size: large;">以下是我的復健歷程,請注意每個人背痛的情況皆不同。尤其一般人可能無法分辨哪些是下背痛的「紅燈」,還是建議經專業人士判斷後,再開始復健。</span></div>
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<span style="color: #666666; font-size: large;">1. 硬舉拉傷時,我在做當天的最後一組。我把器材收好後,開始走來走去,做一些無負重的深蹲、硬舉。並且嘗試將焦慮的心思,轉移至接下來的復健計畫上。</span></div>
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<span style="color: #666666; font-size: large;">2. 拉傷後的第一天,我在家使用16公斤壺鈴做單側硬舉、單腳硬舉、酒杯蹲。也做一些徒手運動如Yoga Push-up、棒式、側棒式、Bird-Dog。做完這些運動我感到下背疼痛減緩,這是一個好的現象。</span><br />
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<a href="https://2.bp.blogspot.com/-l8c-EJSUiis/WxIRwLWeozI/AAAAAAAAGw8/TQsmU_DfbD8FjR56B3uV246w4sGYOHXpgCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-06-02%2B%25E4%25B8%258A%25E5%258D%258811.40.07.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #666666; font-size: large;"><img border="0" data-original-height="908" data-original-width="1316" height="440" src="https://2.bp.blogspot.com/-l8c-EJSUiis/WxIRwLWeozI/AAAAAAAAGw8/TQsmU_DfbD8FjR56B3uV246w4sGYOHXpgCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-06-02%2B%25E4%25B8%258A%25E5%258D%258811.40.07.png" width="640" /></span></a></div>
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<span style="color: #666666; font-size: large;">3. 拉傷後的第二天,我依照課表回到健身房訓練。不幸的是,深蹲熱身進行到100公斤時,又聽到下背發出熟悉的「啵」一聲,接著周圍的肌肉開始緊繃酸痛。</span><br />
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<a href="https://1.bp.blogspot.com/-Kmlg8O3XsjA/WxITUu6U97I/AAAAAAAAGxU/ig64DXinAS4ClbhTYzLkY3suOrrgcOB3QCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-06-02%2B%25E4%25B8%258A%25E5%258D%258811.47.03.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="765" data-original-width="865" height="566" src="https://1.bp.blogspot.com/-Kmlg8O3XsjA/WxITUu6U97I/AAAAAAAAGxU/ig64DXinAS4ClbhTYzLkY3suOrrgcOB3QCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-06-02%2B%25E4%25B8%258A%25E5%258D%258811.47.03.png" width="640" /></a></div>
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<span style="color: #666666; font-size: large;">這時候我該怎麼辦呢?認命開始休息?放棄這個運動?當然不是。</span></div>
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<span style="color: #666666; font-size: large;">我知道我需要更保守的復健。我將重量降至20公斤空槓,穿上健力腰帶,在不痛的範圍、重量下繼續深蹲。緩慢建立自信後,我以一次10公斤緩慢增加重量,保持動作的控制,觀察疼痛變化,並遠離力竭的範圍。</span></div>
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<span style="color: #666666; font-size: large;">一組一組的過去,我的疼痛反而慢慢減緩,這也是一個「我沒搞砸」的訊號。最後我以130公斤一下結束蹲舉訓練,並不算太糟糕的復健成績。接著繼續過肩推、槓鈴划船等動作。</span></div>
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<span style="color: #666666; font-size: large;">4. 接下來的一週都是類似的作法,休息日做有氧、壺鈴、徒手訓練,訓練日保守地增加深蹲的重量與動作範圍。拉傷後的第五天,我與朋友在體育客蹲了三組140公斤x1。拉傷後第七天,我回復到150公斤一下的成績,這跟傷前已經沒有差太遠。而且重點是,隨著成績增長,我的疼痛是越來越輕,越來越難注意到的,這給了我相當大的信心。</span></div>
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<span style="color: #666666; font-size: large;">5. 傷後第9天,我在家裡訓練。熱身時槓鈴移動的速度非常理想,疼痛感幾乎完全消失,於是我決定挑戰自己的最佳成績。</span></div>
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<span style="color: #666666; font-size: large;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dygIbXBbIwqxEAdFTrSnAE8MCOf9c4exNqnYUBigE93vd5Z2QZrVtt3GPVA-pS2bnq4PfaeSI_YcDcEpXXXqQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></span></div>
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<span style="color: #666666; font-size: large;">重量本身不是重點,而是我能依照這一年來所學到的內容,實際應用,並在一週左右從背痛中完全復原,刷新自己的蹲舉紀錄,證明了這套想法的價值。</span></div>
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<span style="color: #666666; font-size: large;">(注意:本文僅提供個人經驗分享,不可取代醫師診療。下背痛仍有可能源自嚴重神經、結構問題,有症狀仍建議至醫療院所求診。)</span></div>
<br />史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com6tag:blogger.com,1999:blog-8866697941192001298.post-62904110171600825892018-05-14T06:05:00.000-07:002018-05-14T06:05:18.235-07:00【營養】生酮飲食應注意血脂問題<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">生酮飲食是近來最熱門的減重飲食,許多臨床研究發現這種看似極端的飲食方法竟能使</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">降低體重</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.nature.com/articles/ejcn2013116" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">改善代謝指標</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">一直以來,我對生酮飲食的態度都不是無條件的支持或反對,生酮是一種工具,在適合的情況下能幫助人們達成健康上的目標。但工具都有其優缺點,也有適合與不適合的使用時機。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">生酮飲食與血脂肪</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">根據</span><a href="https://www.sciencedirect.com/science/article/pii/S0899900714003323" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">文獻記載</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,生酮飲食的使用者大部分熱量來源來自脂肪,比例往往高達總熱量70-80%。在如此高脂肪攝取下,血脂肪也很有可能跟著產生劇烈變動。我們現在已經有相當</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28534852" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">充足的證據</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">顯示,生酮或其他高脂飲食能降低三酸甘油酯(Triglyceride)、升高HDL高密度脂蛋白(High-density lipoprotein),這些都是「好的變化」,但血脂肪指數並不是只有三酸甘油酯與HDL而已。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">LDL低密度脂蛋白,傳統上又被稱作是「壞的膽固醇」,在高脂飲食後可能會上升(文獻</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20679559/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">1</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19439458/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">2</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19099589/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">3</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)。如果飆升太厲害,對心血管健康可不是好事。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">2014年我曾做過八周的生酮飲食實驗,兩個月間維持極高的脂肪攝取。實驗結束前後,可以發現我的體重與腰圍確實下降了,但低密度膽固醇從96上升到149 mg/dL,其他的血液指標也產生了種種不良的變化。</span></span></div>
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<a href="https://4.bp.blogspot.com/-gKj2sbNy-QI/WvmIm7BWvRI/AAAAAAAAGvg/pbH-4C-Fp0g2ShiJxPOd_bmBBQPOd8qDACLcBGAs/s1600/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.001.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="480" src="https://4.bp.blogspot.com/-gKj2sbNy-QI/WvmIm7BWvRI/AAAAAAAAGvg/pbH-4C-Fp0g2ShiJxPOd_bmBBQPOd8qDACLcBGAs/s640/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.001.jpeg" width="640" /></a></div>
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<a href="https://3.bp.blogspot.com/-h8hWl9SGUpQ/WvmIm0II95I/AAAAAAAAGvc/aNCXOv5TxkwfQvu2zk4dWdHbCtUz33oZACLcBGAs/s1600/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.002.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="480" src="https://3.bp.blogspot.com/-h8hWl9SGUpQ/WvmIm0II95I/AAAAAAAAGvc/aNCXOv5TxkwfQvu2zk4dWdHbCtUz33oZACLcBGAs/s640/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.002.jpeg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">許多人吃了生酮飲食後,健康獲得顯著改善,但也有約1/3的使用者會像我一樣</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">對高脂肪飲食產生不良反應(註1)。因此我強烈建議在生酮前後都要做血脂肪的監控,不要矇著眼睛在懸崖上行走。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註1:1/3這個數字是來自著名學者Thomas Dayspring與其學術圈同僚</span><a href="http://www.lecturepad.org/dayspring/lipidaholics/pdf/LipidaholicsCase291.pdf" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">討論的結果</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,非引述自發表文獻。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">血脂肪飆升的原理</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">生酮飲食迫使人體燃燒大量脂肪酸,同時產生「酮體」(Ketone Body)供身體做為燃料。不巧的是,製造酮體的過程會產生名為</span><a href="https://en.wikipedia.org/wiki/HMG-CoA" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">HMG-CoA</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">的分子,剛好也是合成膽固醇的原料。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">厭食症患者、斷食、生酮飲食者的膽固醇合成反而會上升(註2),這是因為他們的身體在製造酮體的過程中,也生產出很多膽固醇。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">各種脂肪中,又以飽和脂肪酸對LDL低密度膽固醇的</span><a href="https://academic.oup.com/jn/article/135/9/2075/4664084" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">影響最為顯著</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,這也是為什麼動物脂肪在大眾眼中被視為敵人(註3)</span></span></div>
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<a href="https://1.bp.blogspot.com/-RUiRLIaFxuE/WvmJHk458WI/AAAAAAAAGv0/GwtzqbuZWdoFUiWWJcGDtb7uw7xh__fPgCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-05-14%2B%25E4%25B8%258A%25E5%258D%25888.36.39.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="749" data-original-width="1018" height="470" src="https://1.bp.blogspot.com/-RUiRLIaFxuE/WvmJHk458WI/AAAAAAAAGv0/GwtzqbuZWdoFUiWWJcGDtb7uw7xh__fPgCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-05-14%2B%25E4%25B8%258A%25E5%258D%25888.36.39.png" width="640" /></a></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註2:有</span><a href="http://cholesterolcode.com/extreme-cholesterol-drop-experiment/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">生酮專家</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發現低熱量飲食後膽固醇會短暫上升,個人猜測這反映出體內酮體合成的速度。)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註3:關於飽和脂肪與心血管疾病的關係,</span><a href="http://one-minutefitness.blogspot.tw/2016/07/saturated-fat-controversy.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">這邊</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">有更詳盡的討論。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">LDL升高,真的沒關係嗎?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">生酮造成壞膽固醇飆高的現象並不罕見。但網路上竟有部分「鍵盤醫生」說:生酮後LDL增加是無害的,不須擔心。看到這樣的言論,我感到很憂心!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">論點一:發炎才是心血管疾病的主要原因,膽固醇只是無辜的旁觀者。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">史考特:錯誤!臨床上常看到「沒有」慢性發炎的患者罹患心血管疾病,膽固醇沉積才是心血管疾病的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17938300" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">起因</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">論點二:高脂飲食僅會增加大分子的LDL,因此無害。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">史考特:錯誤,</span><a href="https://www.sciencedirect.com/science/article/pii/S0021915006002590" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究顯示</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">大分子與小分子的LDL皆會造成血管阻塞,粒子總數增加,風險就會提高。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">論點三:過去的膽固醇研究是針對普通飲食者所做,不適用於生酮飲食族群。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特:沒有證據顯示膽固醇數值到了生酮飲食者身上就變得「沒用」了,別用未經證實的信念,與自己的健康對賭。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">生酮飲食造成的血脂問題並不罕見,後果也並不輕微。如果不幸發現異狀,請務必盡速就醫,並依照醫囑停止或調整飲食、服用藥物、並定期追蹤。千萬不要把自己的健康賭在對生酮飲食的「信仰」上。</span></span></div>
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<br />史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com15tag:blogger.com,1999:blog-8866697941192001298.post-81150695232177875652018-04-28T17:28:00.000-07:002018-04-28T17:28:21.449-07:00【新知】如何用言語使人疼痛:反安慰劑效應<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">各位不知道有沒有這種經驗?在醫院或診所的小房間裡,醫生告訴你接下來要進行的療程(拔牙、打針、手術)會非常疼痛,要做好心理準備。</span></span></div>
<b id="docs-internal-guid-06f77e82-0ec1-7b6d-7d9c-452f614dd923" style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">從那一刻開始,你的手心開始冒汗、身體發冷,似乎全身的肌肉都緊繃了起來。這時候醫生開始替你消毒,酒精棉球碰到皮膚的那瞬間,你的臉部肌肉抽動了好大一下,竟然連又輕又軟的濕棉花球,都能引發巨大的不適。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">終於撐過了治療,你覺得半條命都沒了,醫生卻看著你,似乎心裡在想「有這麼嚴重嗎?」</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">你對天發誓,剛才真的是你人生中最痛苦的體驗,這個醫生也太沒______(請插入同理心、醫德、品,或任一個同意詞)。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在上述的例子中,你感到的痛楚是100%真實的,只是原本小小的不適,被大腦對疼痛的預期反應給放大了,這就是「反安慰劑」效應(Nocebo Effect)。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">就史考特的觀察,反安慰劑效應每天都在上演,眾多健身愛好者更是身受其害。不相信嗎?讓我慢慢解釋...</span></span></div>
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<a href="https://2.bp.blogspot.com/-L3s7tZjno2Y/WuUPJ3iEkBI/AAAAAAAAGuE/mWGTzBYONZ0tWYcE4s753oUwmdmik7rPgCLcBGAs/s1600/45276033_s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="692" data-original-width="692" height="640" src="https://2.bp.blogspot.com/-L3s7tZjno2Y/WuUPJ3iEkBI/AAAAAAAAGuE/mWGTzBYONZ0tWYcE4s753oUwmdmik7rPgCLcBGAs/s640/45276033_s.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">安慰劑效應</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">安慰劑效應(Placebo effect)很多人都聽說過,其意義為「原本無療效的治療或藥物所提供的療效」。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">舉個例子:有一群頭痛的病患分別被給予止痛藥、裝麵粉的假藥丸、以及甚麼都不給。吃下止痛藥的病患頭痛改善了,但神奇的是,吃下假藥丸的組別頭痛也有好轉!至少比甚麼都沒吃的可憐蟲好得多。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這是因為「接受治療的假象」讓病患的認知受了影響,產生「我應該會變好」的想法,症狀因此減緩(註1)。類似的情況不僅是在藥物有,假運動、假電療、假手術都能夠提供一定的療效。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">所以為什麼喝符水、放血、某些健康食品、地下電台賣的藥(註2),還有拔到獅子頭上的鬃毛都會有效,有不少例子是安慰劑效應在作祟。</span></span></div>
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<a href="https://3.bp.blogspot.com/-vbbZ9Sq0C-Y/WuUPdqDjfEI/AAAAAAAAGuM/wAOjzXAYPb8XDHJcUGt-MJZ4Lysm9ly5gCLcBGAs/s1600/5695381_s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="565" data-original-width="848" height="426" src="https://3.bp.blogspot.com/-vbbZ9Sq0C-Y/WuUPdqDjfEI/AAAAAAAAGuM/wAOjzXAYPb8XDHJcUGt-MJZ4Lysm9ly5gCLcBGAs/s640/5695381_s.jpg" width="640" /></a></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註1:安慰劑效應不僅是認知所造成,</span><a href="http://www.nejm.org/doi/full/10.1056/NEJMp1504023" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發現神經傳導物質、大腦皮質活化、以及遺傳都有牽涉其中。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註2:地下電台賣的藥時常加入西藥成分,所以倒也不能說療效都來自安慰劑效應...)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">反安慰劑效應</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">甚麼是反安慰劑效應?把安慰劑的概念反過來想就對了!</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">以下是幾個</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29090307" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">科學研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">所提供的反安慰劑效應實例:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">76位因高血壓而接受Beta-Blocker藥物治療的病人,有一半被告知該藥物有勃起障礙的副作用,另一半則沒有接受此項資訊。結果被告知者有32%產生勃起障礙,未被告知者僅有13%有這樣的問題。兩組吃的藥物都相同喲!但是心理的預期作用讓身體產生不同的結果。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(史考特評:如果是這樣,各位男性讀者以後看醫生還敢問副作用嗎?)</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">因下背痛而接受影像檢查的病人,在三個月後比起沒有接受影像檢查的病人疼痛更嚴重。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(史考特評:跟像拍大頭照一樣,每個人的臉孔都能找到一些讓人不滿意之處。脊椎的X光片也是如此,很少人的X光片是挑不到一點毛病的,但這些小毛病未必一定是疼痛的根源。醫師在解說X光片的過程中提到這邊一點點歪、那邊一點點退化、或是有小小的骨刺,無形之中也會造成反安慰劑效應。這也是為什麼</span><a href="https://pathways.nice.org.uk/pathways/low-back-pain-and-sciatica" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">英國對下背痛的治療指引</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,反對醫師過度開立影像檢查。)</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果醫師對生產時做無痛分娩的婦女強調麻醉過程的疼痛,而非麻醉帶來的疼痛緩解,婦女的疼痛會更加強烈。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(就跟我們一開始提到的例子一樣,醫生事先強調會痛的治療,最後都會變得更痛。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果一個人因為任何原因而相信他的身體有狀況,那麼原本容易忽略的小症狀,突然都變得像是疾病的前兆。這樣的認知會提升焦慮感、讓疼痛閾值下降(註3)、疼痛又再度加深焦慮以及病患對自己有問題的認知,最後形成一個自給自足的惡性循環。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果有一天各位在路上遇到史考特,聊著聊著我開始胡扯,說你的步態歪斜、左腳比右腳長,甚至印堂發黑,中氣隱隱不足。在高劑量的反安慰劑作用下,我相信你未來幾天應該也會覺得身體不太對勁,甚至肩頸下背開始隱隱作痛。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註3:原本不會造成疼痛的刺激,也變成會引發疼痛,像一開始提到的棉花球消毒案例。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">反安慰劑與健身族群</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">反安慰劑效應跟健身有甚麼關係呢?關係可大了。</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特常常看到長短腳、脊椎側彎、骨盆前傾、骨刺、椎間盤突出這些診斷名詞每天在臉書上飛來飛去。許多鍵盤醫師看到某個網路影片就會說,你有A、B、C、D、E等問題,需要靠W、X、Y、Z等方法來矯正。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">暫不提透過網路診斷這件事是否違反法律,如果這些診斷有一定的學理依據,我可能還不會那麼反感。但很多時候,這些出自善意的建議其實是反安慰劑,傷害了無知的受眾。我的論點是根據以下兩點事實:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">許多身體結構或姿勢的問題「不一定」會造成疼痛。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">讓健康無疾病的人相信自己身體有狀況,會產生反安慰劑效應。</span></span></div>
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<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">身體的不對稱、退化、組織受損,其實未必與疼痛有100%的關聯性,舉幾個例子來說:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">健身社群最愛提的姿勢異常「骨盆前傾」,曾有</span><a href="https://www.youtube.com/watch?v=8d_3lhGNzkE" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">醫療專業人士說</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">會導致腰痛,但這說法實在是沒有根據。2014年的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25012528" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">統合性研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發現,下背痛患者與無疼痛健康人的脊椎弧度、骨盆姿態並無不同。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">姿勢歪斜普遍被認為會造成酸痛問題,但有一群姿勢歪斜而且改不回來的朋友可能不這麼認為:脊椎側彎。</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5016859/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究發現</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">許多脊椎側彎病患完全沒有背痛的問題,大多數下背痛患者卻都沒有脊椎側彎的問題。如果站沒站相、作沒坐相會導致腰酸背痛,那又要怎麼解釋脊椎側彎卻沒有疼痛的這群特例呢?</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">長短腳會</span><a href="http://www.chiropractic.com.tw/web/detail?ID=32" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">造成腰痠背痛</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">?</span><a href="https://www.sciencedirect.com/science/article/pii/S0958259214000121" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在這方面相當的分歧,有些認為會,有些認為不會。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">用</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15864042" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">核磁共振</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">檢查運動員的肩關節,會發現許多旋轉肌受損的患者,一點症狀也沒有。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">膝蓋退化性關節炎患者常有軟骨磨損的問題,有趣的是,</span><a href="https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/1471-2474-9-116" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">軟骨磨損的程度跟疼痛不一定相關</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。有些人初期磨損就痛得受不了,有些人軟骨都要磨光了卻沒有症狀。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><a href="http://www.tma.tw/meeting/meeting_info.asp?/1899.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">手療師</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">協會</span><a href="http://www.chiropractic.com.tw/web/intro" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">宣稱</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,許多健康問題都是脊椎錯位所造成,透過他們的手法治療將脊椎位置回復正常,病患的問題就能獲得解除。在科學上,所謂的「脊椎錯位」從未獲得</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1208927/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">科學證實</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,甚至歐洲的手療師學會已經</span><a href="http://chiropractic.prosepoint.net/113734" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">完全屏棄</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">了脊椎錯位的概念。脊椎錯位確實很有可能發生(例如嚴重車禍的病患),但我可以很有信心地說,如果你有脊椎錯位的問題,你比較需要外科手術,不是手法治療。</span></span></div>
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<a href="https://1.bp.blogspot.com/-E3SOZzxO-ZY/WuUREpcUFtI/AAAAAAAAGuY/mgLw44KxdEICcxIGC9AW5VoOZ7QGYBZUACLcBGAs/s1600/Cervical_fracture_dislocation_C6-C7%2B%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="640" src="https://1.bp.blogspot.com/-E3SOZzxO-ZY/WuUREpcUFtI/AAAAAAAAGuY/mgLw44KxdEICcxIGC9AW5VoOZ7QGYBZUACLcBGAs/s640/Cervical_fracture_dislocation_C6-C7%2B%25281%2529.jpeg" width="640" /></a></div>
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<span style="color: #666666; font-family: Arial; font-size: large;"><span style="white-space: pre-wrap;">(By Frank Gaillard [GFDL (http://www.gnu.org/copyleft/fdl.html) or CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons</span></span><span style="color: #666666; font-family: Arial; font-size: large; white-space: pre-wrap;">)</span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">疼痛是一個極為複雜的東西,單看姿勢或組織的受損都無法解釋疼痛的產生。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在沒有足夠科學證據下矯正姿勢異常、給予疾病診斷、要求避免特定活動,不僅對於病患的疼痛沒有幫助,在無形中可能製造了反安慰劑效應。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特在上節目或接受訪問時,常被問到以復健科的角度來看,那些坐姿不好、那些床墊不好、哪一種運動不要做。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這些問題都讓我感到難以回答。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">有些答案很明顯,例如沒有運動習慣的人不該去跑全馬、槓鈴深蹲時應保持脊椎中立、退化性關節炎患者應避免高衝擊運動。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">但</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27174256" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">脖子怎麼擺</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">?</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10545622" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">重物怎麼搬</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">?</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12322811" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">怎麼站最好</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">?研究上都找不出明確的答案。對上述問題我不願意給予肯定答案,因為我的話語可能在無意之間,讓大量的受眾產生反安慰劑效應。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">疼痛是一個高度複雜的東西,身體組織受損可能會產生疼痛沒錯,但認知、情緒、甚至一個人的社交狀態才會決定後續的疼痛感受。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">透過這篇文章,我希望各位理解到許多姿勢、結構的「問題」都未必會產生症狀,但是如果我們心中篤定認為這些正常的身體變化會造成疼痛,甚至到處說服別人有病需要接受治療,那麼不自覺之中,反而讓反安慰劑效應放大了原本的無害的問題。</span></span></div>
<span style="color: #666666; font-size: large;"><br /><br /></span>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com3tag:blogger.com,1999:blog-8866697941192001298.post-39061410714705105672018-04-17T06:54:00.001-07:002018-04-17T06:54:27.431-07:00【健身】訓練時如何更有效徵召肌肉?<b id="docs-internal-guid-a19664cb-d3de-a2b7-e7b0-c17c34b7c475" style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特以前常聽一些健美達人說,要用「心」去感受你的肌肉。滑輪下拉的時候應該要感受到闊背肌在收縮、臥推時要感受到胸肌在撕裂,盡可能專注、把動作放慢,這樣才能最有效地徵召肌肉。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">確實我們能透過訓練來增強本體感覺,例如我以前從來不知道怎麼收縮「下斜方肌」,現在卻變成一件很理所當然的事情(</span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: line-through; vertical-align: baseline; white-space: pre-wrap;">雖然這好像也沒什麼好炫耀的</span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">「用心感受肌肉」這個做法真的能幫助我們練更大,練更壯嗎?有沒有更好的方法有助於訓練成效?</span></span></div>
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<a href="https://2.bp.blogspot.com/-TRz0KQYHQPs/WtX8GklipiI/AAAAAAAAGs8/iFrteBy3JJwzO0-wJliMZfC4eOjqUukQACLcBGAs/s1600/35691527_s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="565" data-original-width="848" height="426" src="https://2.bp.blogspot.com/-TRz0KQYHQPs/WtX8GklipiI/AAAAAAAAGs8/iFrteBy3JJwzO0-wJliMZfC4eOjqUukQACLcBGAs/s640/35691527_s.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<a name='more'></a><b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b><br />
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">真的可以用心感受肌肉嗎?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">簡短的答案是:可以。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2016年</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26700744" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">丹麥學者Calatayud等人</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">招募了18位有訓練經驗的男性來做臥推,訓練過程中給予不同的口頭指令,並同時以表面肌電圖(測量神經肌肉電訊號的檢查)測量肌肉收縮的強度。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">口頭指令包括:「感受你的胸肌,這組只用胸肌就好」或是「我要你這組只用三頭出力」。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">結果他們發現,在重量相對輕的時候(20-60% 1RM),口頭指令確實能夠提升該肌肉的收縮程度,而且不會去影響到另一塊肌肉的表現。</span></span></div>
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<a href="https://1.bp.blogspot.com/-Ppl7udrCp2Q/WtX8IUzxtiI/AAAAAAAAGtA/nccg6eu0vPcVHz5cYOdWXhcGvkxxcuaFQCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-04-17%2B%25E4%25B8%258B%25E5%258D%25888.33.27.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="763" data-original-width="1018" height="478" src="https://1.bp.blogspot.com/-Ppl7udrCp2Q/WtX8IUzxtiI/AAAAAAAAGtA/nccg6eu0vPcVHz5cYOdWXhcGvkxxcuaFQCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-04-17%2B%25E4%25B8%258B%25E5%258D%25888.33.27.png" width="640" /></a></div>
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<a href="https://2.bp.blogspot.com/-kxvaJ5DLYZk/WtX8IiI8_VI/AAAAAAAAGtI/yRcsDIMhC-AuNvBBBQrpXVO3GvDkU1xFQCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-04-17%2B%25E4%25B8%258B%25E5%258D%25888.33.32.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="764" data-original-width="1021" height="478" src="https://2.bp.blogspot.com/-kxvaJ5DLYZk/WtX8IiI8_VI/AAAAAAAAGtI/yRcsDIMhC-AuNvBBBQrpXVO3GvDkU1xFQCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-04-17%2B%25E4%25B8%258B%25E5%258D%25888.33.32.png" width="640" /></a></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">可是一但重量上升到1RM的60%以上,不管有無給口頭指令,肌肉收縮的強度都差不多。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特的推測是:輕重量時,肌纖維不需要通通出來工作也可以完成動作,所以用口頭指示還能徵召更多肌纖維。但當重量大到一定程度後(或是接近力竭時),肌肉纖維早就通通出來參與了,這時候給再多口頭指令也不會跑出更多人的。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">「快速舉起重量」跟「用心感受肌肉」一樣有效</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">除了用心之外,還有沒有其他方法能加強肌肉參與度呢?有的,爆發性地舉起重量有幫助。</span></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/28795879" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">2018年同一組人馬</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">又做了一個臥推研究,這次除了給予口頭指令要求訓練者加強收縮胸肌與三頭外,還多了一個條件:以「普通速度」或「快速」舉起重量。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在50% 1RM的重量下,研究者發現「快速舉起」比「口頭指令」更能有效徵召胸大肌收縮。</span></span></div>
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<a href="https://1.bp.blogspot.com/-TQS7cya-CWM/WtX8Io_kVAI/AAAAAAAAGtE/kYeGaoCkT_k1hxGrpFolJphNwxxHV7mGwCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-04-17%2B%25E4%25B8%258B%25E5%258D%25889.01.07.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="744" data-original-width="1016" height="468" src="https://1.bp.blogspot.com/-TQS7cya-CWM/WtX8Io_kVAI/AAAAAAAAGtE/kYeGaoCkT_k1hxGrpFolJphNwxxHV7mGwCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-04-17%2B%25E4%25B8%258B%25E5%258D%25889.01.07.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這點跟史考特以前在健身網站上看到的文章說法剛好相反,以前的觀念提倡要緩慢、用心、控制地收縮肌肉。但根據上述的研究,快速的舉起重量才能最有效地刺激肌肉。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">雖然快速舉起,仍應使用正確姿勢,避免代償。例如二頭肌啞鈴彎舉時,快速舉起不是叫你用全身的力量將啞鈴甩上去,而是只用二頭肌的收縮力量快速將啞鈴舉高。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">上述研究僅針對向心收縮(舉起),我們舉起啞鈴時確實應該快,但離心收縮時(放下)仍應維持良好控制。快速放下啞鈴可不會徵召更多肌肉!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">快速舉起重量讓你練得更壯!</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">徵召更多肌肉固然很好,但沒有辦法練更壯,那有什麼用呢?</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">還好這個問題已經被回答過了,2014年歐洲運動醫學期刊的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24734902" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">這篇文章</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,找來20位有2-4年重訓經驗的男性接受每週三次,共六週的史密斯機臥推訓練。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(我知道我知道,有些讀者聽到史密斯機在皺眉,但這並不影響研究的參考價值)</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">其中「快速組」成員在訓練期間以最大速率舉起每一下的臥推,而「慢速組」以剛好一半的速率做。組數、次數、重量等一切的變因都相同,只有舉起的速度不同,哪種方式比較好呢?</span></span></div>
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<a href="https://4.bp.blogspot.com/-OCh9ofhyoCM/WtX8Jc8KzbI/AAAAAAAAGtM/6kO9YERPglA8u4mEA65Ue9Ywv0W_0mkFQCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-04-17%2B%25E4%25B8%258B%25E5%258D%25889.25.32.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="751" data-original-width="1008" height="476" src="https://4.bp.blogspot.com/-OCh9ofhyoCM/WtX8Jc8KzbI/AAAAAAAAGtM/6kO9YERPglA8u4mEA65Ue9Ywv0W_0mkFQCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-04-17%2B%25E4%25B8%258B%25E5%258D%25889.25.32.png" width="640" /></a></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">經過六週時間,快速組的力量成長約是慢速組的一倍左右。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(快速組1RM從76公斤進步到88公斤,慢速組從74到81公斤)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以前在健身圈流傳一個概念叫做「壓力下時間」(Time under tension, TUT),做重量訓練時如果慢慢舉起慢慢放下,可以讓肌肉花更多的時間抵抗阻力,製造出更多的代謝壓力,所以肌肥大的效果也會更好。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">但這個壓力下時間的概念,可說是完全被這篇研究打臉。在組數、重量都完全相同的條件下,慢速組臥推時肌肉收縮的總時間是快速組的1.5倍以上。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">壓力下時間是人家的1.5倍,肌力成長卻僅有一半。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">別再相信慢慢舉起練更壯的謠言了。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這一系列的研究清楚地告訴我們,訓練時盡可能地以爆發性速度舉起重量,可以徵召更多肌纖維收縮,長期下來也能產生更大的肌力成長。</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">提醒各位,快速舉起不代表可以用代償動作,還有快速舉起的重量仍應受控制地放下。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">祝大家越練越壯!</span></span></div>
史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com3台灣台北25.0329694 121.5654177000000124.5725269 120.91997070000001 25.493411899999998 122.21086470000002tag:blogger.com,1999:blog-8866697941192001298.post-4825530869381235752018-02-11T21:36:00.000-08:002018-02-11T21:43:28.916-08:00【觀念】談論科學議題時,先確立「對象」與「目標」<span style="color: #666666; font-size: large;"><br /></span>
<span style="color: #666666; font-size: large;">史考特(的副業)</span><span style="color: #666666; font-size: large;">是一個科普作家,我的終極目標是將科學研究轉化成方便大眾閱讀吸收的內容。可惜的是,這個轉化的過程總是有些瑕疵,有時甚至產生嚴重的誤解。</span><br />
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<a href="https://2.bp.blogspot.com/-CMEIpMJl2p0/WoD_Fqut_OI/AAAAAAAAGns/1-rB2Rf2ivEFsogp7entkuZVuZb3StnGACLcBGAs/s1600/52134231_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="599" data-original-width="799" height="474" src="https://2.bp.blogspot.com/-CMEIpMJl2p0/WoD_Fqut_OI/AAAAAAAAGns/1-rB2Rf2ivEFsogp7entkuZVuZb3StnGACLcBGAs/s640/52134231_m.jpg" width="640" /></a></div>
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<span style="color: #666666; font-size: large;">我發現這些誤解,常常是因為少部分閱讀者忽略了文章的「對象」及「目標」。</span><br />
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<span style="color: #666666; font-size: large;">舉例來說:</span><br />
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<span style="font-size: large;"><b><span style="color: orange;">1. 在健身房裡運動,用自由重量好?還是用固定式器材好?</span></b></span><br />
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<span style="font-size: large;"><span style="color: #666666;">這端看你的對象與目標而定。</span></span><br />
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<span style="color: #666666; font-size: large;">對於一個健力選手而言,用固定式器材練飛鳥對他的健力成績幫助不如槓鈴握舉來得大,他最好把大部分時間花在自由重量區。</span><br />
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<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="270" src="https://giphy.com/embed/RZ28BBsRDgnV6" width="480"></iframe><br />
<a href="https://giphy.com/gifs/pecs-RZ28BBsRDgnV6">via GIPHY</a><br />
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<span style="color: #666666; font-size: large;">但一個70歲曾多次跌倒的奶奶,如果史考特今天要開運動處方加強她的下肢肌力,自由重量不會是我的首選。</span><br />
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<span style="color: #666666; font-size: large;">對健美選手來說,將身體固定在器材上可以讓他們更專心更安全地將肌肉帶到力竭。</span><br />
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<span style="color: #666666; font-size: large;">但其他職業運動項目的教練常認為,固定式器材缺少了軀幹穩定的需求,會讓核心肌群沉睡,所以自由重量比較能輔助運動員在賽場上的表現。</span><br />
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<span style="color: #666666; font-size: large;">自由重量好?還是固定式器材好?答案會隨著對象與目標而改變。</span><br />
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<span style="font-size: large;"><b><span style="color: orange;">2. 生酮飲食好不好?</span></b></span><br />
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<span style="font-size: large;"><span style="color: #666666;">一樣,看目標與對象是甚麼。</span></span><br />
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<span style="color: #666666; font-size: large;">對於一個癲癇的孩童來說,生酮飲食可以控制住腦部異常放電,讓抗癲癇藥的劑量減低,減輕副作用,可能是救命的飲食。</span><br />
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<span style="color: #666666; font-size: large;">但對於一個30幾歲,想減肥但對飲食控制一無所知的上班族而言,生酮飲食對他來說是不必要的,光是增加蛋白質與蔬果攝取,就能幫他減去不少脂肪。</span><br />
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<span style="color: #666666; font-size: large;">對健力選手來說,生酮飲食會降低肌肉內肝醣量,因此他的最大肌力與肌耐力都會變差,不僅妨礙訓練,更可能讓他三項總合打個七八折。</span><br />
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<span style="color: #666666; font-size: large;">但對於短時間內要上台比賽的健美選手而言,他對熱量、營養素控制已經非常熟練,又需要迅速地減脂、脫水,那麼生酮飲食這時候就「可以」是強有力的工具。因為生酮有抑制食慾的功效,短期內減脂效果卓越</span><br />
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<span style="color: #666666; font-size: large;">(註:研究認為生酮短期減重效果比其他飲食都要好,但時間拉長來看效果並沒有特別突出,這很可能是因為生酮飲食難以長期維持)</span><br />
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<span style="color: #666666; font-size: large;">生酮飲食好不好?答案會隨著對象與目標而改變。</span><br />
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<span style="color: orange; font-size: large;"><b>3. 重訓好不好?</b></span><br />
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<span style="color: #666666; font-size: large;">還是要看你的目標與對象。</span><br />
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<span style="color: #666666; font-size: large;">「教練,我想減肥!」</span><br />
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<span style="color: #666666; font-size: large;">那你不能只做重訓,重點還是在飲食控制。只做重訓不管嘴巴,體脂肪不會有明顯改變。</span><br />
<span style="color: #666666; font-size: large;"><br /></span><span style="color: #3d85c6; font-size: large;"><span style="color: #666666;">延伸閱讀:</span><a href="http://one-minutefitness.blogspot.tw/2014/12/blog-post_25.html" target="_blank">【觀念】運動減肥的真相,有朋友在減重的一定要分享,結論震驚了所有人!</a></span><br />
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<span style="color: #666666; font-size: large;">「聽說懷孕做重訓很好?」</span><br />
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<span style="color: #666666; font-size: large;">目前的研究無法保證孕婦做高強度重訓的安全性,過去不曾重訓的媽媽最好不要想在懷孕期間練出一身肌。重訓時憋氣對於寶寶更可能造成風險。</span><br />
<span style="color: #666666; font-size: large;"><br /></span><span style="color: #3d85c6; font-size: large;"><span style="color: #666666;">延伸閱讀:</span><a href="http://one-minutefitness.blogspot.tw/2017/06/pregnancy-exercise-ii.html" target="_blank">【觀念】懷孕與運動(下)孕婦該怎麼運動?</a></span><br />
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<span style="color: #666666; font-size: large;">「產後媽媽用重訓回復線條好嗎?」</span><br />
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<span style="color: #666666; font-size: large;"><span style="color: #666666;">如果妳是自然產的媽媽,生產後幾天內只要沒有不適,就可以開始運動訓練了。但剖腹產的媽媽,因為肚子的傷口還沒復原,並不適合劇烈的運動。</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?myncbishare=itwchagulib&holding=itwchagulib&term=15796944" target="_blank"><span style="color: #3d85c6;">研究顯示</span></a><span style="color: #666666;">剖腹產後的120天,腹部筋膜強度才能回復到原來的70-89%。</span></span><br />
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<span style="color: #666666; font-size: large;">「史考特有說膝蓋不好更要重訓」</span><br />
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<span style="color: #666666; font-size: large;">大家知道深蹲大腿應該要與地面呈水平,但對於膝關節退化的患者,蹲這麼深隔天可能會痛到坐輪椅。</span><br />
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<span style="color: #666666; font-size: large;">膝蓋退化確實該做肌力訓練,但不是用深蹲的方式做。</span><br />
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<span style="color: #3d85c6; font-size: large;"><a href="http://one-minutefitness.blogspot.tw/2017/07/exercise-knee-osteoarthritis.html" target="_blank">【觀念】運動會不會造成膝蓋退化?</a></span><br />
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<span style="color: #666666; font-size: large;">重訓好不好?先弄清楚對象是誰,目標是甚麼!</span><br />
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<span style="color: #666666; font-size: large;">有些讀者反應史考特的文章讓人滿頭霧水,怎麼一下說低碳水飲食很好,一下又</span><span style="color: #666666; font-size: large;">自打嘴巴</span><span style="color: #666666; font-size: large;">說史考特自己不吃生酮飲食。</span><br />
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<span style="color: #666666; font-size: large;">或是一下說間歇性斷食好棒棒,一下又說對於增肌者來說間歇性斷食可能不大優。</span><br />
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<span style="color: #666666; font-size: large;">這些看似前後不一的論述多可歸因於兩點:</span><br />
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<span style="color: orange; font-size: large;">1. <b>丞相,起風了!</b></span><br />
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<span style="color: #666666; font-size: large;">隨著更新更好的研究數據出爐,科學的觀念也會不斷自我修正。例如一分鐘健身教室之前常常提及的胰島素假說,一直都僅是個「假說」。儘管我一開始相當地看好它,但近三年內兩篇設計精良的研究(大致上)推翻了胰島素假說,所以史考特必須要跟著修正自己的觀念。</span><br />
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<span style="color: #666666; font-size: large;">延伸閱讀:</span><span style="color: #3d85c6; font-size: large;"><a href="http://one-minutefitness.blogspot.tw/2017/11/blog-post.html" target="_blank">【新知】為什麼我不再認同胰島素假說</a></span><br />
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<span style="color: orange; font-size: large;"><b>2. 沒有考慮「目標」與「對象」</b></span><br />
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<span style="color: #666666; font-size: large;"><span style="color: #666666;">生酮飲食有許多已被證實的醫療功效,</span><a href="https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-5-9" target="_blank"><span style="color: #3d85c6;">文獻報導</span></a><span style="color: #666666;">代謝疾病的患者可透過生酮飲食控制體重、血糖、血脂肪,改善整體健康。有些糖尿病晚期胰島細胞功能已不佳的病人,也能用生酮飲食搭配胰島素治療來穩定血糖。</span></span><br />
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<span style="color: #666666; font-size: large;">但生酮飲食的可能副作用如</span><span style="color: #666666; font-size: large;">情緒波動、掉髮、血脂肪飆高,讓它不適合做為</span><span style="color: #666666; font-size: large;">想減肥普通大眾(尤其是初學者)的第一線治療。</span><br />
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<span style="color: #666666; font-size: large;">以增肌或肌力為首要目標的訓練者,生酮飲食當然不是最適合他的飲食。</span><br />
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<span style="font-size: large;"><span style="color: #666666;">(不過也是有人吃生酮飲食</span></span><span style="color: #666666; font-size: large;">練得很好,</span><a href="https://i0.wp.com/optimisingnutrition.com/wp-content/uploads/2017/12/luis-villasenor.png?resize=474%2C474&ssl=1" style="font-size: x-large;" target="_blank"><span style="color: #3d85c6;">有圖為證</span></a><span style="color: #666666; font-size: large;">,只能說人體真的非常奇妙。)</span><br />
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<span style="color: #666666; font-size: large;">不管是訓練、飲食、藥物、手術,都是能服務我們的工具,它們各自有其特色,只有適不適合,沒有絕對的好壞。</span><br />
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<span style="color: #666666; font-size: large;">槌子好不好?拿來釘釘子很好,但拿來掃地可能就不太方便了。</span><br />
<span style="color: #666666; font-size: large;"><br /></span><span style="color: #666666; font-size: large;">槍械好不好?如果在保家衛國的軍人手中當然很好,但如果落入銀行搶匪、販毒集團的手中,槍就是社會的重大威脅了。</span><br />
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<span style="color: #666666; font-size: large;">討論科學議題時,如果不考慮對象與目標,可是會鬧誤會的。</span>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com0tag:blogger.com,1999:blog-8866697941192001298.post-18697806979799861702018-02-03T17:43:00.003-08:002018-02-03T17:43:55.315-08:00【迷思】吃高蛋白會骨質疏鬆?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在過去,科學研究顯示高蛋白質攝取會造成鈣質流失,以至於有一整個世代的醫藥專業人士都相信肉類吃多會導致骨質疏鬆,就連北部知名醫學中心的</span><a href="http://homepage.vghtpe.gov.tw/~nutr/forum/forum05/24_osteo.htm" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">衛教專欄</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">也警告大眾「高蛋白飲食,尤其是動物性蛋白質,會增加尿液中鈣的排泄量」。</span></span></div>
<b id="docs-internal-guid-739f0314-5e77-bfa7-59d6-5460a6aa2643" style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">科學會不斷地自我修正,但這個過程相當緩慢,導致專業人士在相同議題上產生意見不一致的情況,對於一般大眾而言,辦別資訊真偽實在不容易。</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">吃肉究竟會不會骨質疏鬆?為什麼專家講的都不一樣?讓史考特來為大家詳細介紹蛋白質與骨頭健康之間的關聯性吧!</span></span></div>
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<a href="https://2.bp.blogspot.com/-cdB8s1jvZjc/WnZkm8NTbvI/AAAAAAAAGnE/k6DCSNzoa3smIapGcDvBcmhn4Tv9DC_zwCLcBGAs/s1600/36969379_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="579" data-original-width="827" height="448" src="https://2.bp.blogspot.com/-cdB8s1jvZjc/WnZkm8NTbvI/AAAAAAAAGnE/k6DCSNzoa3smIapGcDvBcmhn4Tv9DC_zwCLcBGAs/s640/36969379_m.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">蛋白質造成鈣質流失?</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">早在100年前就有</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28404575" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">科學家發現</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,每增加40公克的蛋白質攝取,尿液中的鈣質含量就會提高50毫克,後續的研究也重複地驗證這個現象,多吃肉,尿液中的鈣質就增加。</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">據推測,這是因為蛋白質中的硫化物會造成「酸性體質」,需要一些鹼性物質來中和。鹼性物質從那裡來呢?不如就從骨頭裡的磷化鈣下手吧!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">成年人的骨頭中差不多有一公斤的鈣質,照這樣算起來如果我每天喝兩份乳清蛋白,一年後就會造成2%的骨質流失。一個人從20歲練到50歲如果天天喝兩份乳清,他的骨頭差不多也要廢光了。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">但事實真是如此嗎?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">蛋白質與骨質疏鬆的關聯性</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果上述的機制為真,那我們應該會在觀察性研究中看到愛吃肉者的骨質疏鬆比例特別高。還好,這樣的現象並不存在。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">來自美國麻州小鎮Framingham的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11127216/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">資料顯示</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,蛋白質攝取高的人(每天每公斤1.2公克以上),不但骨質沒有流失,反而比吃低蛋白質的人(每天每公斤1.2公克或更少)更健康。</span></span></div>
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<a href="https://3.bp.blogspot.com/-Wj2eGt_uX34/WnZkptyRqLI/AAAAAAAAGnM/J4OP7BLE94s5413yPJeurAJBtsm11Py0gCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-02-04%2B%25E4%25B8%258A%25E5%258D%25889.26.38.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="747" data-original-width="1023" height="466" src="https://3.bp.blogspot.com/-Wj2eGt_uX34/WnZkptyRqLI/AAAAAAAAGnM/J4OP7BLE94s5413yPJeurAJBtsm11Py0gCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-02-04%2B%25E4%25B8%258A%25E5%258D%25889.26.38.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">把所有研究(觀察性+臨床試驗)的數據統合起來看,學者發現:</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">蛋白質對骨質有一點幫助,不過效益很小,不見得能真正預防骨折(</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19889822" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">Darling, 2009</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">多吃蛋白質者,股骨骨折機率較低(</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25779888" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">Wu, 2015</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)(註1)</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">中等程度的證據顯示高蛋白質可保護腰椎骨質,對股骨則無影響(</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28404575" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">Shams-White, 2017</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">看起來蛋白質不但不會造成骨質流失,反而可能有好處呢!但鈣質不是會從尿中流失嗎?怎麼會跟之前的研究兜不起來呢?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註1:史考特個人推測是高蛋白質攝取保護肌肉不流失,減少跌倒的發生,因此股骨骨折的機率降低。另外,這篇的英文寫作錯誤百出,雖然我知道不該「以文法廢言」,但不免讓人懷疑其可信度。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">蛋白質與鈣質吸收</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">為了瞭解尿液中的鈣質到底打哪來的,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15546911" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">美國學者Kerstetter等人</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">讓13位健康女性輪流接受高、低蛋白飲食。高蛋白飲食接近健美運動員的攝取量(每天每公斤體重2.1公克),低蛋白飲食則接近官方建議值(每天每公斤體重1公克)。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">運用鈣的同位素來追蹤鈣質的去向,Kerstetter發現尿中的鈣質竄升46%,但腸道鈣質吸收也上升了41%,而且骨骼中的鈣質流失速度減緩。這些跡象都顯示高蛋白飲食不會使骨質流失。</span></span></div>
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<a href="https://3.bp.blogspot.com/-KPDtgFfa2ss/WnZkoQOuvNI/AAAAAAAAGnI/HLBBOrlyQdUjjxPi6NlwoTFrvFtJSQyOQCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-02-04%2B%25E4%25B8%258A%25E5%258D%25889.38.25.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="778" data-original-width="1057" height="470" src="https://3.bp.blogspot.com/-KPDtgFfa2ss/WnZkoQOuvNI/AAAAAAAAGnI/HLBBOrlyQdUjjxPi6NlwoTFrvFtJSQyOQCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-02-04%2B%25E4%25B8%258A%25E5%258D%25889.38.25.png" width="640" /></a></div>
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<span style="background-color: white; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">由美國農業部發表的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21248199" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">時間長達七周,高低蛋白組之間的差異更加顯著:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">兩組動物性蛋白的攝取量相差五倍以上(12 vs. 68公克)</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">低蛋白組以少量肉類、蔬果、馬鈴薯為主,高蛋白吃很多肉及精緻穀類。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">高蛋白質組甚至連鹼性的蔬菜水果都得減量。</span></span></div>
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<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">高蛋白質組不僅動物蛋白多,其飲食產酸的能力也更強,理論上更會加速鈣質流失才對。但在這樣懸殊的對比下,學者還是發現高蛋白組鈣質吸收顯著增加,且骨骼相關的血液指標維持不動。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">由於蛋白質能刺激生長激素(IGF-1)分泌,作者認為蛋白質飲食不但對骨質無害,還可能有好處。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">骨質疏鬆是一個成因複雜的疾病,與年齡、遺傳、類固醇使用、吸菸、飲酒、活動量都有關係。根據目前的科學研究,不管是年輕人、長者、骨質健康、或骨質酥鬆者,都沒有理由為了骨骼健康減少蛋白質攝取,在充足鈣質攝取下,高蛋白飲食甚至對骨骼健康</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4180248/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">有助益</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">「蛋白質導致骨質疏鬆」這種過時的錯誤資訊只會加深大眾對蛋白質的恐懼,尤其在老年人衰弱、肌少症盛行的現代,實在應該盡快被淘汰。</span></span></div>
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<br />史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com6tag:blogger.com,1999:blog-8866697941192001298.post-78101605977889637572018-01-06T21:12:00.000-08:002018-01-06T21:16:54.732-08:00【飲食】為什麼我不吃生酮飲食?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不管在國內外,近來生酮飲食都是鎂光燈的焦點。其實早在四年前,史考特就親身實驗過生酮飲食,並了解到這「不是」一個適合我的飲食法。</span></span></div>
<b id="docs-internal-guid-40551c5f-cefb-beaf-11f2-08a7e63a8bb5" style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">本篇將以問答的方式,盡可能客觀地分享我的生酮飲食經驗。這僅是經驗分享,不是在「推」或「反」生酮飲食,適合我的飲食方法不見得適合各位,反之亦然。</span></span></div>
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<a href="https://4.bp.blogspot.com/-uqvhMwgyGew/WlGtCzvGnLI/AAAAAAAAGbQ/jRq2zLpxULIprfmLEuDLy5-J314u6mIFgCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-01-07%2B%25E4%25B8%258B%25E5%258D%25881.04.52.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="678" data-original-width="1050" height="412" src="https://4.bp.blogspot.com/-uqvhMwgyGew/WlGtCzvGnLI/AAAAAAAAGbQ/jRq2zLpxULIprfmLEuDLy5-J314u6mIFgCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-01-07%2B%25E4%25B8%258B%25E5%258D%25881.04.52.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;"><b>問1:為什麼我要嘗試生酮?</b></span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2013年我接觸到美國醫師Peter Attia的網誌</span><a href="http://eatingacademy.com/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Eating Academy</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,開始對低碳水化合物飲食有了粗淺的認識。隨著相關文獻越念越多,我的好奇心也越發地強烈。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">嘗試過低碳水化合物飲食後,我決定來試試最極端的生酮飲食,看看這種號稱有各種健康益處的飲食到底有什麼效果。當時我對自己的健康或體重並沒有特別不滿意之處,這個實驗純粹是好奇心驅使下的產物。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;"><b>問2:生酮有哪些好處與風險?</b></span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">生酮飲食起先被應用在癲癇的治療上,醫生發現移除飲食中的碳水化合物,能讓癲癇的孩童不再發作,甚至不需服藥。隨著</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">研究進展</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,生酮飲食在</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">肥胖</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22840388/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">癌症</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、糖尿病、</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452247/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">心血管疾病</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">上的潛力開始被發掘出來。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">目前生酮飲食在癌症、神經退化疾病、多囊卵巢上的應用也</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">正在被研究</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">中。不過,科學的進展固然令人興奮,但在決定性證據出現前,我們不該被樂觀沖昏了頭,還是要審慎評估生酮飲食的風險。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">生酮飲食可能造成的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16045639" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">不良影響</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">包括:疲倦、血脂肪飆高、便秘、口臭、脫水、腸胃不適、低血糖、肝炎。儘管</span><a href="http://one-minutefitness.blogspot.tw/2015/04/blog-post.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">少見</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="http://www.nejm.org/doi/full/10.1056/NEJMc052709" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">案例報導</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">指出生酮飲食仍有可能造成酮酸中毒。</span></span></div>
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<span style="color: #666666; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1198735/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">在癲癇病童身上</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,感染、生長遲緩、胰臟炎、骨質流失、腎結石都曾被報導過,少部分孩童的副作用是嚴重到有致命可能的。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;"><b>問3:我做了什麼事前準備?</b></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">首先讓自己熟悉生酮飲食的相關知識,大量閱讀書籍與文獻、學習如何準備味道還不差的生酮餐點。接著我對身體進行詳細的測量,包括體重、腰圍、臂圍、腿圍,血液檢驗包括血球、電解質、血脂肪、酮體、肝腎指數、血糖、尿酸等。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">現在回想起來,我希望當時有做生酮前的飲食紀錄、身體組成(如inbody)、最大肌力(蹲舉、卧舉、硬舉)、以及最大攝氧量(心肺耐力)的測量,只可惜當時我還沒有認識到這些數據的重要性。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我建議所有計畫進行生酮飲食的朋友和我一樣記錄身體的變化,才能了解飲食法對身體有甚麼影響。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"><br /></span></span>
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"><br /></span></span>
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"><br /></span></span>
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;"><b>問4:我如何執行生酮飲食?</b></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我給的生酮飲食原則為:</span></span></div>
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<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">每日熱量攝取2800-3000大卡。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">每日碳水化合物低於50公克。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">蛋白質熱量佔總熱量25%。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">換言之,每天從脂肪獲得的熱量約2000大卡,這可不是一個小數字!要吃下這麼多脂肪,需要一些巧思。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">因為幾乎沒有外食能符合生酮飲食需求,我有了三餐完全自理的覺悟。首先我到大賣場採買食材,高脂豬肉、牛肉、起司、橄欖油、蛋、奶油、酪梨、堅果、培根等,是我主要的脂肪來源。為了壓低碳水化合物,米飯、麵包、麵條、五穀雜糧、水果、甜食、糖是一點也不碰的。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">此外我盡可能攝取大量蔬菜,中餐都是自己準備的生酮沙拉,</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">以下是我的餐點範例:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"><img height="452" src="https://lh6.googleusercontent.com/-C7tH4XjP00UdQkS-lc5n2KRKqLwDbe-bDTfPHg48Un-ix-QuZuHbXYMpPiYYh6cw3XXD0dTjk0BgMJ3nFNZvNSdul4ho-HJfOfqsjntrBR25MlBx_BX4mfnPan_5V2n7UmGZLeG" style="border: none; transform: rotate(0rad);" width="602" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">午餐:烤雞沙拉</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<a href="https://3.bp.blogspot.com/-vgLifQY2AIE/WlGrZi14JkI/AAAAAAAAGa0/xCdkPtSbr5Y2XKyEU39Ozz5in7f4eBXrQCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-01-07%2B%25E4%25B8%258A%25E5%258D%258810.10.18.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="678" data-original-width="979" height="442" src="https://3.bp.blogspot.com/-vgLifQY2AIE/WlGrZi14JkI/AAAAAAAAGa0/xCdkPtSbr5Y2XKyEU39Ozz5in7f4eBXrQCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-01-07%2B%25E4%25B8%258A%25E5%258D%258810.10.18.png" width="640" /></a></div>
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<a href="https://2.bp.blogspot.com/-KzC1O8eIwD4/WlGrZCb3duI/AAAAAAAAGaw/SljD4jnWFrMkbg0egF3tAEi0BShtIqc2ACLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-01-07%2B%25E4%25B8%258A%25E5%258D%258811.54.36.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="741" data-original-width="818" height="578" src="https://2.bp.blogspot.com/-KzC1O8eIwD4/WlGrZCb3duI/AAAAAAAAGaw/SljD4jnWFrMkbg0egF3tAEi0BShtIqc2ACLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-01-07%2B%25E4%25B8%258A%25E5%258D%258811.54.36.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我計畫實行八週的生酮飲食,在開始前我有先與家人、朋友解釋這個飲食實驗,所以他們都能充分體諒我的種種怪僻,這點對於飲食的維持至關重要!</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">56天的時間裡我的遵從性非常好,真的一粒米、一片水果都沒有沾過,運動習慣則保持原來每周重量訓練3天的習慣,有氧訓練在當時都是「想到才做」,並不算非常規律。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;"><b>問5:生酮對我產生了哪些影響?</b></span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">體重與外觀:八週時間,我的體重從80.3公斤下降到78.3公斤,腰圍縮水5公分,腿圍與臂圍下降約1-2公分不等。話不多說,</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">看圖最準</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<a href="https://4.bp.blogspot.com/-uqvhMwgyGew/WlGtCzvGnLI/AAAAAAAAGbQ/jRq2zLpxULIprfmLEuDLy5-J314u6mIFgCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-01-07%2B%25E4%25B8%258B%25E5%258D%25881.04.52.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="678" data-original-width="1050" height="412" src="https://4.bp.blogspot.com/-uqvhMwgyGew/WlGtCzvGnLI/AAAAAAAAGbQ/jRq2zLpxULIprfmLEuDLy5-J314u6mIFgCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2018-01-07%2B%25E4%25B8%258B%25E5%258D%25881.04.52.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(2014年初我大概開始規律重量訓練一年,訓練方法雜亂無章,現在看來實在慚愧。)</span></span></div>
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<a href="https://3.bp.blogspot.com/-fkfp2Y1RX1g/WlGrkBDru8I/AAAAAAAAGa4/2dSftPCfvQ4aChgEXtQ1glPZVuJlu2dGACLcBGAs/s1600/24174651_10155240939554422_7007972859057583582_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="820" data-original-width="821" height="638" src="https://3.bp.blogspot.com/-fkfp2Y1RX1g/WlGrkBDru8I/AAAAAAAAGa4/2dSftPCfvQ4aChgEXtQ1glPZVuJlu2dGACLcBGAs/s640/24174651_10155240939554422_7007972859057583582_n.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(2017年11月攝,體重90公斤,體脂約17%)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">食慾:在嘗試生酮飲食前我並沒有規律測量自己的熱量攝取,我大概知道是在2800大卡左右,但沒辦法完全確定。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在開始了生酮之後,我每餐都吃得很辛苦,因為實在太飽了。便當吃到一半就會覺得很漲,但為了不影響實驗結果,還是得拼命把食物吃完,才能達成每日的熱量目標。每次接近用餐時間,我總會希望時間過得慢一點,因為肚子實在是不餓。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">生酮飲食有</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25402637" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">抑制食慾的效果</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,這點在文獻上與我個人身上都能得到很好的印證。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">體能:很可惜當時沒有做客觀的體能測量,從主觀感受來說,我猜測肌力大概打了8-9折,原本可以做8下的重量,生酮後可以做個6-7下。有氧能力沒有變化,不過這僅是我的猜測。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">血液指標:整體來說,我的血液指標是惡化的。</span></span></div>
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<a href="https://4.bp.blogspot.com/-VByDQ4ob5xA/WlGrtiin6eI/AAAAAAAAGbA/prC8EV11Ya8_26Ejb-WHn4-Nz3d7wMyYgCLcBGAs/s1600/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.001.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="480" src="https://4.bp.blogspot.com/-VByDQ4ob5xA/WlGrtiin6eI/AAAAAAAAGbA/prC8EV11Ya8_26Ejb-WHn4-Nz3d7wMyYgCLcBGAs/s640/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.001.jpeg" width="640" /></a></div>
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<a href="https://4.bp.blogspot.com/-woabDpvS4LA/WlGrtpaO1cI/AAAAAAAAGa8/Tv5X9j1yOQgPEEVoq3DcndfcAMPicivhwCLcBGAs/s1600/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.002.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="480" src="https://4.bp.blogspot.com/-woabDpvS4LA/WlGrtpaO1cI/AAAAAAAAGa8/Tv5X9j1yOQgPEEVoq3DcndfcAMPicivhwCLcBGAs/s640/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.002.jpeg" width="640" /></a></div>
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<a href="https://2.bp.blogspot.com/-rROQisRWWcg/WlGrtqsxdqI/AAAAAAAAGbE/uSyX03jwYLg7CuA3YdlnqUHonLMcU3BbACLcBGAs/s1600/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.003.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="480" src="https://2.bp.blogspot.com/-rROQisRWWcg/WlGrtqsxdqI/AAAAAAAAGbE/uSyX03jwYLg7CuA3YdlnqUHonLMcU3BbACLcBGAs/s640/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D%2B8.003.jpeg" width="640" /></a></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">首先,我的血酮從0.3上升到1.0mmol/L,代表這八週的飲食真的有讓我「生酮」成功。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">但種種數據都顯示生酮對我來說不是個好主意,其中最讓人擔心的是血脂肪:高密度膽固醇HDL下降,低密度膽固醇LDL上升,三酸甘油酯上升,這些都是不好的變化。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">有些低碳水飲食專家認為,低密度膽固醇升高並不要緊,載運這些膽固醇的Apo-B脂蛋白的數量才是</span><a href="http://clinchem.aaccjnls.org/content/55/3/407" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">預測心血管疾病的最好指標</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,Apo-B越高心血管風險越大。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">可是瑞凡,我的Apo-B從</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7586554" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">總人口平均值</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">的25百分位上升到50百分位,雖然不是破表的高,但總不是一件好事吧?</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">精神情緒:部分生酮飲食者在開始的一兩週會感到疲勞、暈眩、情緒波動等</span><a href="https://ketosummit.com/what-is-keto-flu-how-to-cure-keto-flu" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">症狀</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,過渡期結束後卻又能感受到生酮對神經系統的</span><a href="https://www.perfectketo.com/use-ketogenic-diet-productivity-mental-performance/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">正向幫助</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,例如專注力、生產力上升等。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">很幸運(還是很不幸?)以上的情況都沒有發生,我的情緒與精神狀況在生酮前後並沒有顯著變化。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">社交:很少人會想到飲食習慣與社交間的關係,我最常遇到的困擾是:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">外食幾乎都以碳水化合物為主,朋友聚餐去也不是,不去也不是。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">同事長官請吃東西請喝飲料,都必須拒絕,一次兩次還好,久了連自己都會不好意思。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">執行飲食計畫前,事前溝通是很重要的,必須要讓親友瞭解我在做什麼,為什麼這很重要,否則這些古怪的飲食習慣,久了真的會沒朋友。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">其他:常見的副作用如情緒波動、掉髮、腸胃道不適,很幸運的我都沒有經歷到。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;"><b>問6:我從生酮飲食的經驗學到什麼?</b></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我學到最珍貴的一課:醫學研究的結論未必能100%應用在每個人身上,適合別人的未必適合我,反之亦然。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">生酮飲食使體重下降、肌力退步、膽固醇升高都是預期中會發生的,但我沒料到整體血脂肪都顯著惡化,連尿酸與發炎指數都跟著上升,這讓我很難替生酮飲食找藉口開脫。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">生酮優點:體重下降。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">生酮缺點:血脂肪飆升、肌力衰退、社交問題、飲食限制多、長期副作用不明。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在考慮過各種優缺點後,停止生酮飲食的決定並不困難:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">問7:生酮實驗結束後我做了些什麼?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">生酮實驗結束後我仍盡可能地避免精製碳水化合物,但糙米、豆子、地瓜、水果又回到了我的便當盒裡。整體來說脂肪與蛋白質攝取量仍偏高,但絕不到生酮的程度。不意外的,我的體重也很快回到生酮前的80公斤。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">好消息是,約半年後的抽血顯示血脂肪已經完全復原,生酮飲食沒有留下長期後遺症。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;"><b>結語</b></span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">還是要強調,這僅是我個人的生酮飲食實驗,結論並不能適用於每個人。本篇絕非「反生酮飲食」文,而僅是分享我的經驗,告訴大家我是如何發現這個飲食法不適合我。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">血脂肪的問題讓我一定得停止生酮,但也有</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452247/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">不少研究顯示</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,高脂生酮飲食能改善血脂肪,或許我在生酮期間減少飽和脂肪攝取,結果會完全不一樣也說不定。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">執行生酮飲食者都應該要做完整的身體紀錄,才能知道自己究竟適不適合。少了這些準備工作,我很可能因為體重下降而沾沾自喜,卻不知道自己的健康正在受害。</span></span></div>
<span style="color: #666666; font-size: large;"><br /></span>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com37tag:blogger.com,1999:blog-8866697941192001298.post-92104232573501304212017-12-24T06:21:00.001-08:002017-12-24T06:23:40.448-08:00【觀念】關於乳酸的三個迷思<b id="docs-internal-guid-c9d925c3-88df-bac6-5a01-fe7cf66f7756" style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">乳酸一直被認為是運動員的天敵,它讓我們深蹲時大腿如燒灼般疼痛,讓我們跑完全馬的隔天雙腳痠軟。許多人用熱敷、緩和運動、按摩、加壓腿套等方式來加速乳酸的排除,這些做法也確實有「部分」的效果能減緩痠痛,促進恢復。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不過,乳酸對肌肉及運動表現的影響,其實沒有那麼簡單直觀,史考特整理了關於乳酸的三大迷思,包括:</span></span><br />
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<li><span style="color: #666666; font-size: large;">乳酸會累積在體內多久?</span></li>
<li><span style="color: #666666; font-size: large;">乳酸會造成疲勞與痠痛嗎?</span></li>
<li><span style="color: #666666; font-size: large;">乳酸是無用的代謝廢物嗎?</span></li>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">希望讓各位對乳酸有更進一步的認識。</span></span></div>
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<a href="https://1.bp.blogspot.com/-bswmACfFOnM/Wj-2loxdeuI/AAAAAAAAGZo/pDKxJi-0gXY06yFiBg_vZLQxxueP0fcHACLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25884.55.14.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="736" data-original-width="1105" height="426" src="https://1.bp.blogspot.com/-bswmACfFOnM/Wj-2loxdeuI/AAAAAAAAGZo/pDKxJi-0gXY06yFiBg_vZLQxxueP0fcHACLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25884.55.14.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">甚麼是乳酸?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">名不正則言不順,首先我們要來說清楚乳酸到底是甚麼。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在氧氣充足的情況下(註1),大部分的葡萄糖會完全氧化,產生能量及二氧化碳。但在氧氣供應量相對不足時,葡萄糖只能部分燃燒並產生乳酸(Lactate)。</span></span></div>
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<a href="https://2.bp.blogspot.com/-F1d5xdr_SzQ/Wj-2kq5Q1tI/AAAAAAAAGZc/2we4lzAx-yAsU8UeE8uzLfZeZ9k3eTRsACLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25884.20.29.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="569" data-original-width="482" height="640" src="https://2.bp.blogspot.com/-F1d5xdr_SzQ/Wj-2kq5Q1tI/AAAAAAAAGZc/2we4lzAx-yAsU8UeE8uzLfZeZ9k3eTRsACLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25884.20.29.png" width="542" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在過去乳酸被認為是一種代謝廢物,它會使肌肉細胞的pH值下降(就是變酸的意思),並造成肌肉痠痛、無力。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">但2004年美國學者Robergs提出</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15308499" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">不同的見解</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:他認為乳酸上升與pH下降同時發生,並不代表兩者間有因果關係。部分證據顯示,乳酸不但不會使肌肉變酸,反而能中和酸性,使pH下降的兇手應該另有其人。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">儘管細節部分尚未釐清,但傳統認為乳酸會使肌肉酸化的想法,可能是錯誤或不完整的。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註1:過去認為乳酸是身體氧氣不足的情況下,被迫使用無氧呼吸所產生的代謝廢物,但</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15131240" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">近年來的研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">開始質疑這個說法。目前認為除了氧氣不足之外,糖解作用加速、乳酸清除速率降低、快縮肌群被徵召都是乳酸濃度升高的原因。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">乳酸清除的速度比你想得快</span></span></div>
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<span style="font-size: large;"><a href="http://www.commonhealth.com.tw/article/article.action?nid=68143" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">按摩</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.lianan.com.tw/drliananepaper/Article/020-16" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">熱敷</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、緩和運動皆被認為能加速乳酸清除,消除肌肉痠痛,但真有必要這麼麻煩嗎?</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2010年針對8位耐力型運動員所做的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20512586" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">顯示,運動後60分鐘不管有穿還是沒穿壓縮腿套,血液中的乳酸濃度都會回復到運動前的水準。</span></span></div>
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<a href="https://2.bp.blogspot.com/-GPN4oHBFXus/Wj-2lm1TyyI/AAAAAAAAGZk/BzwT6KnPWnoXD1O6WBMYhXI0ebhpC7YHACEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25889.05.10.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="741" data-original-width="971" height="488" src="https://2.bp.blogspot.com/-GPN4oHBFXus/Wj-2lm1TyyI/AAAAAAAAGZk/BzwT6KnPWnoXD1O6WBMYhXI0ebhpC7YHACEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25889.05.10.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">有趣的是,運動剛結束時穿壓縮腿套的運動員乳酸濃度反而稍高一些,想利用壓縮腿套排酸的朋友可能需要重新考慮一下。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">血液中的乳酸大概需要一個小時來恢復,但肌肉內的乳酸呢?速度很可能更快!</span></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/7836214" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">1994年的研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">採用6位年輕男性的左右腳做為實驗及對照組,在劇烈運動至疲勞後,兩腳分別進行「緩和運動」及「完全休息」兩種復原模式,並重複採樣肌肉組織(痛痛!)來看哪一種對乳酸排除較有幫助。</span></span></div>
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<a href="https://3.bp.blogspot.com/-8MAqLONbl6M/Wj-3HeQk1zI/AAAAAAAAGZw/dsOULK4D3b04A_cMSIpQ0JbRRqi-ty5vwCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-20%2B%25E4%25B8%258A%25E5%258D%258811.47.12.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="741" data-original-width="1118" height="424" src="https://3.bp.blogspot.com/-8MAqLONbl6M/Wj-3HeQk1zI/AAAAAAAAGZw/dsOULK4D3b04A_cMSIpQ0JbRRqi-ty5vwCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-20%2B%25E4%25B8%258A%25E5%258D%258811.47.12.png" width="640" /></a></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">學者發現,輕微活動對肌肉乳酸排除有幫助,不過即使是完全休息的那腳,運動後10分鐘其實也恢復得差不多了。針對越野滑雪</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337802/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">所做的研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">也發現,10分鐘的收操就能讓肌肉乳酸排得清潔溜溜。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">根據以上研究,我們知道肌肉與血液中的乳酸在運動後很快就消失了(註2),超過一小時後再來按摩、拉筋、泡熱水澡、壓縮腿套對排乳酸是沒有幫助的。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註2:上述研究都是針對有氧運動所做,目前我還沒有看到重量訓練後的乳酸清除的數據。不過,我猜測重量訓練與有氧運動的的乳酸清除率應不致相差太多。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">乳酸造成痠痛與疲勞?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">遲發性肌肉痠痛(Delayed-onset muscle soreness, DOMS)是每個運動員都有的經驗,做完劇烈、或是不熟悉的運動後,隔天肌肉才會開始酸痛,所以才有「遲發性」之說。史考特個人的經驗是在運動後12小時會開始有感,24-48小時達到酸痛的頂點,之後才慢慢開始改善。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">從時序上判斷,乳酸在運動後一小時內就已經清除完畢,但痠痛至少要12個小時才會產生,要說乳酸造成遲發性肌肉痠痛,真的是有點怪怪的。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">早在1983年就</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27409551" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">有學者質疑過</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">乳酸與肌肉痠痛的關係,他們發現上坡跑雖然產生較多乳酸,但選手的痠痛感不顯著。相反地,輕鬆地下坡跑只產生一點點乳酸,但隔天選手們痠痛到哀哀叫。</span></span></div>
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<a href="https://3.bp.blogspot.com/-MACh7zWA9ME/Wj-3NWSAHvI/AAAAAAAAGZ4/3PZFb1wprbkKfm4-AbHLA1ofId4FubCXwCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-20%2B%25E4%25B8%258B%25E5%258D%25882.03.12.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="752" data-original-width="896" height="536" src="https://3.bp.blogspot.com/-MACh7zWA9ME/Wj-3NWSAHvI/AAAAAAAAGZ4/3PZFb1wprbkKfm4-AbHLA1ofId4FubCXwCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-20%2B%25E4%25B8%258B%25E5%258D%25882.03.12.png" width="640" /></a></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">照這樣看來,乳酸並不會造成運動後的遲發性肌肉痠痛,但乳酸應該會造成運動「當下」的痠痛與疲勞吧(註3)?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不一定喲!</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2004年</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15235332" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">一篇研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">顯示,在運動前服用乳酸竟然能幫助跑者在高速下跑更久,這明顯與「乳酸造成疲勞」的假設不符。</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21813914" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">2011年的研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">也重現了這個結果:比起安慰劑,乳酸能讓運動員在高強度的心肺能力測試中持續更久。</span></span></div>
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<a href="https://2.bp.blogspot.com/-OHxq4UOsDkg/Wj-2l2EUl4I/AAAAAAAAGZs/ArL521lwDEMLJd8FAC_U4FmCee1dTLirwCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25889.16.42.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="699" data-original-width="987" height="452" src="https://2.bp.blogspot.com/-OHxq4UOsDkg/Wj-2l2EUl4I/AAAAAAAAGZs/ArL521lwDEMLJd8FAC_U4FmCee1dTLirwCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25889.16.42.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">甚至在著名的「科學」期刊上,有</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15326341" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">一篇文章</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">以「乳酸:最新的體能增強藥物」為名,來說明乳酸增強運動表現的能力。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果上述資訊使您感到困惑,請記住這點就好:乳酸不會造成酸痛,也不是運動疲勞的主因。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註3:肌肉細胞內pH值下降目前被認為是運動時肌肉痠痛的原因,回到我們文章一開始所提到的,乳酸本身不會造成pH下降,所以運動的酸痛與疲勞都不該被歸咎到乳酸身上。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">乳酸是無用的代謝廢物?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">過去的科學觀念一直認為乳酸是人體在缺乏氧氣下,被迫「飲鴆止渴」的產物,但隨著時代演進,這個觀念受到嚴厲的挑戰。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">現在科學家</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15131240" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">明確知道</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,乳酸不是一無是處的垃圾,心臟、肌肉、肝臟、大腦都能利用乳酸作為能量來源。</span></span></div>
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<a href="https://3.bp.blogspot.com/-tKn8x3Q1gGg/Wj-2k212JcI/AAAAAAAAGZg/tZJ03mROZT0I1r5CMdFJqA4QF_8VLINhwCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25884.37.54.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="835" data-original-width="1120" height="476" src="https://3.bp.blogspot.com/-tKn8x3Q1gGg/Wj-2k212JcI/AAAAAAAAGZg/tZJ03mROZT0I1r5CMdFJqA4QF_8VLINhwCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-12-24%2B%25E4%25B8%258B%25E5%258D%25884.37.54.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在氧氣不足的環境下,無氧代謝產生的乳酸可以在身體其他地方作為有氧代謝的原料,有點「你的垃圾是我的黃金」的意味。這樣「一條龍」形式的產業鍊,讓全身器官在劇烈運動時一起參與代謝,乳酸是重要的中間產物,絕非亟需清除的污染源。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(譯1:我吃了我的大便,這樣你就不必清理了。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(譯2:我的黃金就是我的黃金)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">本文起先的題目是「關於乳酸的三個迷思」,沒想到文章寫完後竟然整理出五個重點,看來運動生理學還是個不斷在翻新的科學領域啊!</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">本文的重點回顧:</span></span><br />
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<li><span style="color: #666666; font-size: large;">乳酸不一定是運動時肌肉與血液變酸的原因。</span></li>
<li><span style="color: #666666; font-size: large;">乳酸在一個小時內就會回復到運動前的濃度,一般人實在不需擔心乳酸排除的問題。</span></li>
<li><span style="color: #666666; font-size: large;">乳酸不會造成遲發性肌肉痠痛。</span></li>
<li><span style="color: #666666; font-size: large;">乳酸未必會造成運動時的疲勞,部分研究甚至認為乳酸能促進運動表現。</span></li>
<li><span style="color: #666666; font-size: large;">乳酸不是代謝廢物,人體許多重要器官都能以乳酸作為燃料。</span></li>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">各位運動員,別再錯怪乳酸囉!</span></span></div>
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史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com33tag:blogger.com,1999:blog-8866697941192001298.post-16073750207444016382017-11-17T04:59:00.001-08:002017-11-20T06:27:24.831-08:00【新知】為什麼我不再認同胰島素假說<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">科學有個特色,它會不斷地自我修正。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果有個學者提出了一套理論,世界各地的同行就會開始用研究檢驗它。假使得到的數據支持理論,那麼學界就會給這位學者拍拍手,或許還頒一座諾貝爾獎給他。如果實驗的結果推翻了該理論,學界也會毫不客氣地給予批評。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特今天也要來「自我修正」一下,對一直以來支持我的讀者負責。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">熟悉一分鐘健身教室的朋友應該都知道,史考特過去在「</span><a href="http://one-minutefitness.blogspot.tw/2014/05/blog-post_15.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">糖與胰島素</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」、「</span><a href="http://one-minutefitness.blogspot.tw/2015/02/part-4.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">為何計算卡路里沒有用</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」等多篇文章中提到「胰島素假說」,該學說的中心思想為:過高的胰島素會促進脂肪堆積,造成肥胖。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不過,胰島素假說畢竟是一個「假說」,隨著新的臨床研究被發表出來,胰島素假說的地位岌岌可危,我已經不再認同胰島素使人發胖的說法。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">今天,我們將對胰島素假說的殞落做詳細介紹。</span></span></div>
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<a href="https://1.bp.blogspot.com/-wKu_RWC9yO8/Wg7bu-0XfDI/AAAAAAAAGXc/AQxMP42-tywq4_kq7HyZBbFVD1LYp2e0ACLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-17%2B%25E4%25B8%258B%25E5%258D%25888.48.39.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="749" data-original-width="1127" height="424" src="https://1.bp.blogspot.com/-wKu_RWC9yO8/Wg7bu-0XfDI/AAAAAAAAGXc/AQxMP42-tywq4_kq7HyZBbFVD1LYp2e0ACLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-17%2B%25E4%25B8%258B%25E5%258D%25888.48.39.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">肥胖的近端與遠端因子</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">熱量進、熱量出,是決定人體脂肪存量的「近端因子」。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">物理學的定律告訴我們,能量不會憑空出現或消失,能量僅會由一個形式轉換為另一種形式。例如人吃下肚的食物含有化學能,經消化吸收後可用來收縮肌肉產生「動能」、供應神經傳導的「電能」、維持體溫的「熱能」、或是原封不動以體脂肪的形式儲存「化學能」。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">總而言之,這些能量一定得有個地方去,我們吃下去的熱量不是用掉就是儲存起來,沒有其他選擇。所以我們說,熱量進與熱量出是控制人體脂肪存量的「近端因子」。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">那麼甚麼是影響肥胖的「遠端因子」呢?例如:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">美味食物:爸爸的廚藝(強調性別平權,下廚不一定是媽媽的責任)有點太好了,導致我每餐都吃三碗飯,人當然會胖。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">食物品質:早餐習慣吃高糖分穀片,因為精製澱粉的飽足感差,每天不到中午就忍不住吃點心,長期累積下來熱量超標,也會變胖。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">遺傳問題:家裡爸爸媽媽爺爺奶奶的體重全部超標,不意外地我的體重也特別難控制。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">睡眠太少:常常需要熬夜加班趕死線,所以也常吃高熱量的消夜,再加上之前提過的</span><a href="http://one-minutefitness.blogspot.tw/2015/03/blog-post_26.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">種種原因</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,人就胖了。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">大家可以看到,要減肥絕對不是少吃多動那麼簡單,有太多因素會影響肥胖了。但說來說去,上述的「遠端因素」都是透過「近端因素」來產生影響,食物美味增加熱量攝取、遺傳不好可能降低熱量支出,肥胖的近端因素終究還是熱量的攝取與消耗。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">但胰島素假說可不這麼認為。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">胰島素假說的簡介</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">胰島素是一個「儲藏的激素」,它會促進脂肪囤積,還會阻礙脂肪燃燒。</span></span></div>
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<a href="https://2.bp.blogspot.com/-PbQ22pPYh9M/Wg7bsKYPMJI/AAAAAAAAGXM/Z2Cqt3SU2gAJgTFb_P6-no9oKhPYLcikwCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-15%2B%25E4%25B8%258B%25E5%258D%25889.59.48.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="698" data-original-width="955" height="466" src="https://2.bp.blogspot.com/-PbQ22pPYh9M/Wg7bsKYPMJI/AAAAAAAAGXM/Z2Cqt3SU2gAJgTFb_P6-no9oKhPYLcikwCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-15%2B%25E4%25B8%258B%25E5%258D%25889.59.48.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">也因此胰島素假說認為,長期濃度過高的胰島素會持續地促進脂肪製造,抑制脂肪燃燒。久而久之人不但變胖,還會產生一種弔詭的情況叫「內在飢餓」。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">甚麼是內在飢餓?我們可以把胰島素想像成一個特大號的「守財奴」,每當小史賺了一百塊錢回家,竟然有99塊都被他強迫定存起來,剩下一塊錢連吃飯都不夠。久而久之儘管銀行帳戶看起來很多(體脂肪很高),但小史實際上可以運用的資金很稀少(可運用的熱量少,肚子餓)。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">守財奴(胰島素不停儲存脂肪,需要的時候還不給用)</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">銀行帳戶帳面漂亮(體脂肪很高,肥肉很多)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">日子卻過得窮困(熱量都卡在脂肪細胞裡出不來,因此一直感到飢餓)</span></span></div>
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<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">因此胰島素高的人,即使看起來胖胖的,還是會一天到晚肚子餓想吃東西,這就是所謂的內在飢餓。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">注意到了嗎?胰島素假說認為胰島素可以直接調控人體的胖瘦,是肥胖真正的「近端因子」,而攝食與能量消耗,僅僅是胰島素作用下的被動者。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">胰島素假說符合許多現實世界中的觀察(註1),因此史考特曾認為:隨著科學進步,總有一天胰島素假說會變成一個廣為接受的學說,甚至整個翻轉肥胖的治療觀念。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">只是,我錯了。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註1:例如肥胖者的空腹胰島素濃度往往較高、施打胰島素會造成病患體重上升等。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">挑戰胰島素假說的研究</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">知名的學者Kevin Hall等人,在2016年發表團隊</span><a href="http://ajcn.nutrition.org/content/early/2016/07/05/ajcn.116.133561.abstract" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究成果</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在也很知名的美國臨床營養學期刊上(註2)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">Hall招募了17位肥胖男性,將他們「拘禁」在研究室長達兩個月時間(他們是自願的~),這段期間的飲食、運動、一切日常活動皆經嚴密的監控,絕無多吃或少吃的可能。研究期間供應高糖高碳水化合物飲食(不是筆誤,每日攝取糖分147公克),與極低碳水生酮飲食,並比較兩者對每日能量消耗(TDEE)、脂肪燃燒、脂肪與肌肉量的影響。</span></span></div>
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<a href="https://3.bp.blogspot.com/-EujEy1CxjEE/Wg7bsKc5n6I/AAAAAAAAGXE/feEi4LrJhUQwp7fcBBNcCL3S9OywmCDmwCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-15%2B%25E4%25B8%258B%25E5%258D%258810.20.15.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="716" data-original-width="960" height="476" src="https://3.bp.blogspot.com/-EujEy1CxjEE/Wg7bsKc5n6I/AAAAAAAAGXE/feEi4LrJhUQwp7fcBBNcCL3S9OywmCDmwCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-15%2B%25E4%25B8%258B%25E5%258D%258810.20.15.png" width="640" /></a></div>
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<a href="https://4.bp.blogspot.com/-ekd5hmSFWOo/Wg7bsDtaPnI/AAAAAAAAGXI/tF6HbCBHzoAF6JDvBldG0fae8V8uOJBjgCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-15%2B%25E4%25B8%258B%25E5%258D%258810.39.55.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="738" data-original-width="1020" height="462" src="https://4.bp.blogspot.com/-ekd5hmSFWOo/Wg7bsDtaPnI/AAAAAAAAGXI/tF6HbCBHzoAF6JDvBldG0fae8V8uOJBjgCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-15%2B%25E4%25B8%258B%25E5%258D%258810.39.55.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="color: #666666; font-family: "arial"; font-size: large; white-space: pre-wrap;">兩種飲食的熱量、蛋白質含量完全相等。研究設計的想法很簡單:如果胰島素假說為真,那麼受試者轉換到生酮飲食後,代謝率應該迅速提高、且體脂肪加速燃燒才對。</span><br />
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">實驗結果</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">首先,生酮飲食跟高糖高碳水飲食比起來,確實能降低胰島素分泌。</span></span></div>
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<a href="https://4.bp.blogspot.com/-z0shoHmFsIU/Wg7btLklFyI/AAAAAAAAGXQ/2awgg3Cy2LAAEGbg_2kq8W-82IQ_PX0NgCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-17%2B%25E4%25B8%258B%25E5%258D%25888.15.10.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="802" data-original-width="1076" height="476" src="https://4.bp.blogspot.com/-z0shoHmFsIU/Wg7btLklFyI/AAAAAAAAGXQ/2awgg3Cy2LAAEGbg_2kq8W-82IQ_PX0NgCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-17%2B%25E4%25B8%258B%25E5%258D%25888.15.10.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">儘管研究設計是維持受試者原本的體重(剛好吃到TDEE),但意外地所有人的體重從一開始就像溜滑梯一樣往下滑。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如下圖所示,受試者的體脂肪從一開始的高糖高碳水飲食就往下掉。轉換到生酮飲食的前兩週雖然因脫水掉了不少體重,實際減脂的速度反而大幅減緩,執行生酮的四周累計減脂,竟然只與高碳水的最後兩周相同。</span></span></div>
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<a href="https://1.bp.blogspot.com/-_oXQmx1qG60/Wg7btbj07zI/AAAAAAAAGXU/0U5y6sdJneEPNDnQ1Q6xemayjymONgR9ACEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-17%2B%25E4%25B8%258B%25E5%258D%25888.24.24.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="803" data-original-width="1063" height="482" src="https://1.bp.blogspot.com/-_oXQmx1qG60/Wg7btbj07zI/AAAAAAAAGXU/0U5y6sdJneEPNDnQ1Q6xemayjymONgR9ACEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-17%2B%25E4%25B8%258B%25E5%258D%25888.24.24.png" width="640" /></a></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">下圖是受試者的代謝率變化,可以看到在轉換到生酮飲食的前兩週代謝率確實有顯著上升,最高達每天100大卡</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。不過這個爬升相當短命,在研究結束前降回到每天20大卡,且在統計上無顯著差異。</span></span></div>
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<a href="https://3.bp.blogspot.com/-BFEPb0d6I_U/Wg7btcms-1I/AAAAAAAAGXY/8ZQ7Py1qEOYlRzApqHJYYfwHTMTvqimOACEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-17%2B%25E4%25B8%258B%25E5%258D%25888.34.53.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="803" data-original-width="1057" height="486" src="https://3.bp.blogspot.com/-BFEPb0d6I_U/Wg7btcms-1I/AAAAAAAAGXY/8ZQ7Py1qEOYlRzApqHJYYfwHTMTvqimOACEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-17%2B%25E4%25B8%258B%25E5%258D%25888.34.53.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">過去的生酮飲食研究常被質疑時間不夠長,不足以觀察到「生酮」或是「脂肪適應」的產生。這篇研究的生酮期長達一個月,而且在進入生酮的三天受試者身體就已經轉用脂肪做為主要能量來源,沒有適應期不足的問題。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">從上面幾張圖表,我們可以得知以下幾點:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">生酮飲食能降低胰島素分泌。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">轉換到生酮飲食可以讓代謝率短暫上升,但這個優勢兩周後即消失。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">體脂肪在生酮期間並沒有下降地比較快,真要說起來,其實是比較慢的。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註2:值得一提的是,這篇所費不貲的研究背後贊助者是Nutrition Science Initiatives (NuSI),一個美國致力於營養學研究的非營利機構,兩位發起人Gary Taubes與Peter Attia都是低碳水化合物飲食的倡導者,他們募款來資助低碳水化合物飲食相關的研究。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">史考特的解讀</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">本篇研究採用嚴謹的方式,將受試者的熱量攝取、營養素、運動量嚴格控制,並採用極為先進準確的儀器測量代謝率、體脂肪變化,可說是此領域的登峰造極之作。據說這篇研究耗資數千萬美元,以一個17人的小規模研究來說,燒掉的錢可說是相當驚人!</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我認為這篇研究的結論恰好與胰島素假說相違背,胰島素假說可能就此被推翻,或至少需要大幅度的補正。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">有讀者可能會想說,欸可是代謝率真的有增加呀!每天一百大卡算不少了吧?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這個短暫的代謝上升可能是身體在醣類缺乏,生酮作用又還沒補上時,用蛋白質進行糖質新生所致。這也是為什麼在進入生酮的第一周,體脂肪降低的速率反而變低了:因為身體從肌肉裡挖出許多蛋白質來合成葡萄糖(註2)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">而且在研究結束時,這個代謝率的短暫上升已然消失不見。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果胰島素假說為真,我們應該在胰島素下降的同時看到體脂肪狂掉,代謝率飆升,但這兩個情形都沒有發生。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註2:生酮飲食提高代謝率、消耗蛋白質的兩個效應都是短期的,所以倒不必特別害怕長期生酮飲食會減肌。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">所以生酮飲食...很糟糕嗎?</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">史考特過去寫過不少推崇低碳水化合物飲食的文章,包括「</span><a href="http://one-minutefitness.blogspot.tw/2015/05/blog-post.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">不吃碳水化合物=增脂減肌?</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」、「</span><a href="http://one-minutefitness.blogspot.tw/2015/04/blog-post.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">不吃澱粉絕對不會酮酸中毒</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」、「</span><a href="http://one-minutefitness.blogspot.tw/2014/11/vs.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">高脂 vs. 低脂,哪個才能又瘦又健康?</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」。這是否代表這些文章通通都錯了,應該全盤推翻?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">倒也沒那麼嚴重。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">低碳水化合物飲食對體重控制、代謝健康的好處已經被不少的研究證實,今天這篇文章並沒有否定低碳水飲食的優點,過去我為它辯護的種種論點依然成立。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">低碳水有效,這點我並不懷疑。但低碳水為什麼有效?很可能跟胰島素一點關係也沒有,目前較為被接受的理由包括:</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">低碳水化合物飲食會造成體內水分流失,因此帳面上</span><a href="https://www.karger.com/Article/Abstract/176515" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">短期減重效果較好</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">低碳水化合物飲食往往</span><a href="https://www.sciencedirect.com/science/article/pii/S0140673604169869" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">蛋白質攝取量較高</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,使得使用者食慾下降,自動降低熱量攝取。此外</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25402637" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">酮體本身亦有抑制食慾的效果</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特常常接到讀者來訊,問我乳清蛋白、牛奶、或是各種蛋白質都會升高胰島素,是不是應該降低蛋白質攝取來幫助減重?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">看完今天的文章,答案應該非常明顯了,在熱量控制得宜下,胰島素不是決定體重的主要因素,減重的朋友沒有理由因為一種食物會升高胰島素就不去吃它。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">胰島素假說認為胰島素過高是造成肥胖的關鍵,這個論點已被科學研究給否定。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">低碳水化合物飲食能促進健康、控制體重,這點已有無數研究可證實,但它的效果可能跟胰島素一點關係也沒有。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不過,我們仍然應該盡量避免加工食品、精製澱粉、以及過量糖分的攝取。上述這些食物飽足感差、容易過量攝取,且營養價值低、更會排擠掉天然食物在飲食中佔的比例,吃多了還是會胖!</span></span></div>
<span style="color: #666666; font-size: large;"><br /></span>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com14tag:blogger.com,1999:blog-8866697941192001298.post-24126015798189122752017-10-17T05:34:00.002-07:002017-10-17T05:51:19.839-07:00【新知】間歇性斷食:不傷代謝率的減重法<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">俗語說:「休息是為了走更長的路。」不管做哪一種工作,休息都是必要的。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">史考特在過去寫過許多間歇性斷食法的科學介紹,包括「</span><a href="http://one-minutefitness.blogspot.tw/2017/01/leangains-study.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">不吃早餐好處多多?16/8間歇性斷食法</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」、「</span><a href="http://one-minutefitness.blogspot.tw/2016/06/IF-muscle-loss.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">間歇性斷食法與肌肉流失</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」、「</span><a href="http://one-minutefitness.blogspot.tw/2016/06/IF-response.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">回應靠北健身界對間歇性斷食法的質疑</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">今天要來分享的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28925405/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">劃時代研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">與間歇性斷食法也有關係,但這篇讓史考特感到特別興奮,有點像這樣子:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">節食減肥的致命缺點</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">史考特剛開始寫網誌的前幾篇文章,就是在講節食減肥的大問題:</span><a href="http://one-minutefitness.blogspot.tw/2014/04/blog-post_8471.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">代謝率下降</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="color: #666666; font-family: "arial"; font-size: large; white-space: pre-wrap;">不幸的是,只要採用節食法減肥,以上四項都會往下跌,而非許多人所想的只有基礎代謝率會改變而已。</span><br />
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(這方面的詳細原因,史考特過去曾在付費平台上寫過專文解釋,請參考</span><a href="https://pressplay.cc/project/about/%E4%B8%80%E5%88%86%E9%90%98%E5%81%A5%E5%BA%B7%E7%A7%81%E5%BB%9A+X+%E4%B8%80%E5%88%86%E9%90%98%E5%81%A5%E8%BA%AB%E6%95%99%E5%AE%A4/F09E5066A8290B3A0D13749AAD32CB28" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">這個連結</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">隨著熱量攝取減少(節食),熱量消耗也會跟著減少(代謝率下降),因此節食減肥不可避免地都會遇到停滯期。此時不管怎麼努力少吃、增加運動,體重就是紋風不動。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">延伸閱讀:</span><a href="http://one-minutefitness.blogspot.tw/2015/02/part-1.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">【觀念】為何計算卡路里沒有用 ─ Part 1</span></span></a></span></div>
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<span style="font-size: large;"><a href="http://pansci.asia/archives/119176" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">人的意志力是有限的</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註1),節食的痛苦終究會使人屈服,這也是為什麼長期看來,減重的成功率低得驚人。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註1:有一派學者認為意志力是有限的資源,使用後會減少。舉例來說,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9599441" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">曾有研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發現受試者進行耗費腦力的工作後,他們抗拒垃圾食物的能力會下降。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">既然節食會讓代謝率降低,那如果我們一下吃得很少,一下又吃得正常,等於「間歇性少食」來騙過身體,這樣能不能阻止代謝率下滑?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這正是本研究想驗證的假說。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這是澳洲學者Byrne等人發表在2017年國際肥胖醫學期刊上的研究,該研究招募51位BMI值超過30的肥胖男性,並隨機分配至節食與間歇性斷食組,研究時間依組別分為16或30周不等,最終共有36人完成研究。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">節食組:每天都僅攝取所需熱量的66%,共維持16周的節食。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">間歇斷食組:進行八個兩周(8x2 wks)的節食週期,熱量限制一樣是所需熱量之66%,差別在於八個兩周中間,夾了七個兩周(7x2 wks)的「維持」期,維持期內受試者攝取每日所需熱量的100%。</span></span></div>
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<a href="https://4.bp.blogspot.com/-7lUZLI7CKi0/WeNczyJJegI/AAAAAAAAGVU/WXhrXFgRLBcW8h02FA6FKDzTXq5qM4klQCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25884.05.33.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="762" data-original-width="1181" height="412" src="https://4.bp.blogspot.com/-7lUZLI7CKi0/WeNczyJJegI/AAAAAAAAGVU/WXhrXFgRLBcW8h02FA6FKDzTXq5qM4klQCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25884.05.33.png" width="640" /></a></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b><span style="color: #666666; font-family: "arial"; font-size: large; white-space: pre-wrap;">整個研究期間,受試者的餐點都來自中央廚房,並由營養師計算過符合個人熱量需求,每周送至受試者家裡。這點大幅增加了本研究的可信度(還有研究耗費的成本QQ)</span><br />
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">隨著體重下降,受試者的代謝率也會下降。不過不用擔心,學者每四周會以儀器測量一次,並修正受試者的餐點熱量。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">經過了節食組的16周(間歇性斷食組的30周)後,他們的體重與代謝率發生甚麼變化呢?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">經過了減重期(節食組16周,間歇斷食組30周)後,斷食組減去了更多的體重。</span></span></div>
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<a href="https://2.bp.blogspot.com/-Eq13uGBhzII/WeNcz8fkgCI/AAAAAAAAGVQ/udNVtFihaxoLFWuVvPAF2il363K4FhA4wCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25887.55.59.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="870" data-original-width="1264" height="440" src="https://2.bp.blogspot.com/-Eq13uGBhzII/WeNcz8fkgCI/AAAAAAAAGVQ/udNVtFihaxoLFWuVvPAF2il363K4FhA4wCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25887.55.59.png" width="640" /></a></div>
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<span style="color: #666666; font-family: "arial"; font-size: large; white-space: pre-wrap;">下圖為斷食組30週期間內體重的變化。可以看到在兩周一次的斷食期(黃色)體重大幅降低,但在維持期(深綠色)裡幾乎維持穩定,這說明了研究者的實驗設計是成功的,受試者配合度也很好。</span><br />
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<span style="color: #666666; font-family: "arial"; font-size: large; white-space: pre-wrap;">下圖:減去了體脂肪,但兩組肌肉量流失都不算多,真是可喜可賀。</span><br />
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<a href="https://1.bp.blogspot.com/-HWoJkfQFzFk/WeNc1b42ebI/AAAAAAAAGVg/jGbBs77wPhk2JkPJIPqBaLmYoJ__sWyywCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25888.36.51.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="828" data-original-width="1114" height="474" src="https://1.bp.blogspot.com/-HWoJkfQFzFk/WeNc1b42ebI/AAAAAAAAGVg/jGbBs77wPhk2JkPJIPqBaLmYoJ__sWyywCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25888.36.51.png" width="640" /></a></div>
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<span style="color: #666666; font-family: "arial"; font-size: large; white-space: pre-wrap;">最後是本篇最重大的發現:間歇性斷食竟然能保護代謝率不下降。</span><br />
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<a href="https://1.bp.blogspot.com/-Y4AlBUJkxQQ/WeNc1InqDkI/AAAAAAAAGVc/2t_j5ykKtwQzTy4Xo4ePOGLqedMHYJv_ACLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25888.42.24.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="825" data-original-width="1200" height="440" src="https://1.bp.blogspot.com/-Y4AlBUJkxQQ/WeNc1InqDkI/AAAAAAAAGVc/2t_j5ykKtwQzTy4Xo4ePOGLqedMHYJv_ACLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25888.42.24.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">可能是因為代謝率上的顯著差異,在研究終止六個月後節食組的體重差不多已經回到原點,但斷食組仍維持住近10公斤的減重成效。考慮到他們在研究結束後並不需要遵守任何的飲食規則,這個成果可說是極為好!</span></span></div>
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<a href="https://4.bp.blogspot.com/-PVpRGynDnfo/WeNc1qmQQyI/AAAAAAAAGVk/cnuFdPofZMgdhSaQgJEjoWHRUUf73KCegCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25888.59.08.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="874" data-original-width="1170" height="476" src="https://4.bp.blogspot.com/-PVpRGynDnfo/WeNc1qmQQyI/AAAAAAAAGVk/cnuFdPofZMgdhSaQgJEjoWHRUUf73KCegCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-10-15%2B%25E4%25B8%258B%25E5%258D%25888.59.08.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">史考特的解讀</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">節食減肥造成代謝率下降,一直是醫學無法克服的障礙。還記得「超級減肥王」的故事嗎?美國的實境節目讓重度肥胖的參賽者減去了100公斤以上的脂肪,但他們的基礎代謝率也下降超過700大卡!不意外地,幾乎所有減重「成功」的參賽者最終都復胖了,詳情可以參考</span><a href="https://www.facebook.com/wangsfitness/photos/a.313713935445729.1073741826.310678209082635/639260249557761/?type=3&theater" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">這個連結</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">本篇研究在節食中插入一段一段的「休息期」,不但讓受試者維持肌肉、減去近1.5倍的脂肪量,而且相較傳統節食法,代謝率僅下降一半不到。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我不敢說減重的聖杯已找到,但這肯定是肥胖醫學的重大里程碑,往後相關的研究將如雨後春筍一般冒出。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">目前還沒有人知道間歇性少食法為何有用,本研究的作者群推測,人體代謝約需兩週時間才能調整成低熱量輸出模式。如果我們在身體適應前就把熱量拉回來,說不定能「躲過」身體的法眼而持續減脂。至於實際的作用機轉是什麼,尚須進一步的生理、內分泌、甚至分子生物研究來解答。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在此跟各位讀者道個歉,本文的標題「間歇性斷食法」是錯誤用語(請原諒我的標題殺人)。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"><span style="color: #666666;">過去史考特提的間歇性斷食法大多著重於一天,乃至於一週內的熱量分佈。例如16/8斷食法是跳過早餐,將每日熱量壓縮在8小時內攝取。或者像</span><a href="http://www.eatstopeat.com/" target="_blank"><span style="color: #3d85c6;">Eat stop eat</span></a><span style="color: #666666;">法,每週選一至兩天24小時完全斷食,其他日子則不限制熱量攝取。</span></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">本研究是在兩週內每天都吃很少(66%所需熱量),兩週後又吃回正常量(100%所需熱量),不像斷食法所強調的,只要忍16或24小時不吃,其他時間怎麼吃隨便你。因此,比較恰當的描述是「間歇性少食法」才對。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">各位要如何應用本研究的發現?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">健美選手在準備比賽期間會大幅調降熱量攝取,降低體脂以顯現出苦練許久的肌肉,在長達三個月甚至更久的備賽期裡,有些人會設定偶爾一次的「作弊日」(Cheat day),在這些日子裡他們想吃多少就吃多少。這樣的做法據信能騙過身體,使代謝率回升,並讓選手釋放訓練與節食的壓力。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如今,這樣的作法似乎得到了科學證實。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果目的是在短期內減去大量脂肪,那麼不管是用間歇性斷食法、地中海飲食、低脂飲食、還是低碳水化合物飲食,週期性「解放一下」,讓熱量攝取回到正常(但不可過多),能讓未來的減脂路更好走。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">至於要節食多久?解放多久?目前的科學告訴我們兩週是合理的出發點。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">節食減重的過程中週期性地調高熱量攝取,不但減脂效果更好,還能保護代謝率不致過度下降,並減少復胖的機率。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">或許,休息真能讓人走更長的路。</span></span></div>
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史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com5tag:blogger.com,1999:blog-8866697941192001298.post-92004569599470340312017-09-06T02:52:00.001-07:002017-09-06T02:52:16.312-07:00【飲食】高溫烹調該用哪種油?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">史考特寫過一篇「</span><a href="http://one-minutefitness.blogspot.tw/2015/12/olive-oil-heat.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">特級初榨橄欖油耐高溫嗎?</span></a><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」的文章,意外引發不小迴響,今天這篇文章將進一步探討高溫烹飪與食用油的知識。</span></span></div>
<b id="docs-internal-guid-d0afba40-5690-ede3-cc35-f91810582878" style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">烹飪手法不外乎煎煮炒炸(如果你是大廚的話,可能還說得出</span><a href="http://jgospel.net/family-taste/food/35-%E7%A8%AE%E4%B8%AD%E5%9C%8B%E8%8F%9C%E7%83%B9%E8%AA%BF%E7%9A%84%E6%96%B9%E6%B3%95.c15963.aspx" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">很多</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">),其中炒、炸都使用高溫料理食物,這會不會讓食用油產生化學變化,或是對身體有害的物質呢?</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">哪一種油最適合高溫烹飪?本篇將介紹四大原則,並做出實用的建議。</span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註1:每個廚房、廚師的習慣都不同,為方便討論在此定義炸的</span><a href="https://en.wikipedia.org/wiki/Deep_frying" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">理想溫度為攝氏180度</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="https://www.reluctantgourmet.com/how-hot-should-you-heat-your-pan-when-sauteing/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">炒的理想溫度為攝氏160度</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。)</span></span></div>
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<a href="https://2.bp.blogspot.com/-bhg5PZdGPLI/Wa_DE3mkndI/AAAAAAAAGS0/AuwzXmZ0Wtw5OrEysEki4NaF9V_6AckyQCLcBGAs/s1600/39033456_m%2B%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="603" data-original-width="794" height="486" src="https://2.bp.blogspot.com/-bhg5PZdGPLI/Wa_DE3mkndI/AAAAAAAAGS0/AuwzXmZ0Wtw5OrEysEki4NaF9V_6AckyQCLcBGAs/s640/39033456_m%2B%25281%2529.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;"><b>油品發煙點</b></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">當我們在廚房快樂地煮菜時,如果看到鍋子裡的油持續地散發出一股青煙,這代表油品已經被加熱到超過「發煙點」,請立刻關火降低溫度。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">食用油的主要成分是「三酸甘油酯」,也就是三個為一組的脂肪酸綁在一起。隨著烹調溫度升高,有些脂肪酸會與其他兩位同伴拆夥,單飛成為一個「游離脂肪酸」。游離脂肪酸、與其他複雜的氧化物發散到空氣中,就變成我們肉眼看到的一縷青煙了。</span></span></div>
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<a href="https://1.bp.blogspot.com/-htfmKpZn4i0/Wa_DRI32V2I/AAAAAAAAGTE/ieAmxrMtkvoV8MbqRJrLqe9uEV-0HRAqACLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%25889.20.18.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="519" data-original-width="995" height="332" src="https://1.bp.blogspot.com/-htfmKpZn4i0/Wa_DRI32V2I/AAAAAAAAGTE/ieAmxrMtkvoV8MbqRJrLqe9uEV-0HRAqACLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%25889.20.18.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">除了游離脂肪酸,</span><a href="http://www.sciencedirect.com/science/article/pii/S0308814609011303#bib8" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">脂肪鍊長度</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、油品的微量營養素也會影響油品的發煙點。基本上,純化過的油品發煙點會比較高,例如精煉的純橄欖油發煙點就比冷壓初榨橄欖油高。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">有些煮夫煮婦在廚房裡常常會以油鍋冒煙作為「夠熱」的判定點,這是很危險的作法。當油到達發煙點時,裡面的脂肪酸與甘油會游離出來、氧化變質、並揮發到空氣中,油煙中有一種叫「丙烯醛」(</span><a href="https://en.wikipedia.org/wiki/Acrolein" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">Acrolein</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)的化學物質正是吸菸會</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17030796" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">造成肺癌的原因</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">之一,油的溫度越高,</span><a href="http://www.sciencedirect.com/science/article/pii/S0308814609011303#bib8" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">丙烯醛產生的速率也越高</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">高雄醫學大學進行的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9434872" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">就發現,不管是花生油、大豆油、還是豬油,只要加溫超過發煙點,就會散發出具有致癌性的化學煙霧。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">所以第一個原則:高溫煎炸應使用高發煙點的油品(註2)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註2:油品發煙點應稍微高於烹調溫度,因為在加熱的過程中油品發煙點會緩慢下降。例如以180度酥炸,最好使用發煙點190度或更高的油品。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">氧化穩定度</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">發煙點很重要沒錯,但它不是判斷的唯一依據。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">過去的傳統觀念是,</span><a href="https://zh.wikipedia.org/wiki/%E5%86%92%E7%85%99%E9%BB%9E" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">發煙點</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">偏高的精煉植物油如沙拉油、玉米油、菜籽油、葵花油適合高溫煎、炸。但這個想法已經開始慢慢轉變了,史考特就</span><a href="http://one-minutefitness.blogspot.tw/2015/12/olive-oil-heat.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">曾經寫過</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發煙點相對低的橄欖油其實比葵花油更適合油炸,</span><a href="https://www.nhi.gov.tw/epaper/ItemDetail.aspx?DataID=2410&IsWebData=0&ItemTypeID=5&PapersID=203" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">健保局的網頁</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">也教大家飽和脂肪如奶油、豬油比大豆油更耐高溫。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">為什麼呢?因為精煉植物油的氧化穩定度往往不佳。</span></span></div>
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<a href="https://1.bp.blogspot.com/-vLmDctr_Zzk/Wa_DRsgOvrI/AAAAAAAAGTM/k6DRPyahmhoapaXQM_te6kcxA3kBTFVzQCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%25889.52.18.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="583" data-original-width="926" height="402" src="https://1.bp.blogspot.com/-vLmDctr_Zzk/Wa_DRsgOvrI/AAAAAAAAGTM/k6DRPyahmhoapaXQM_te6kcxA3kBTFVzQCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%25889.52.18.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">如同我們</span><a href="http://one-minutefitness.blogspot.tw/2015/12/olive-oil-heat.html" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">之前</span></a><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">談到過的,脂肪酸可以分為飽和、單元不飽和、以及多元不飽和,只要脂肪酸裡面有雙鍵,它就算是「不飽和脂肪」。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">這些雙鍵是不飽和脂肪酸的弱點所在,也因此有兩個雙鍵以上的「多元不飽和脂肪酸」,在高溫環境下很容易氧化而變質(</span><a href="https://en.wikipedia.org/wiki/Lipid_peroxidation" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">Lipid peroxidation</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)。脂肪酸變質可不是好玩的,研究發現食用重複加熱的植物油(也就是變質的多元不飽和脂肪酸)會促使</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24632108" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">血壓升高、血管阻塞</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span><a href="http://journals.lww.com/co-lipidology/Abstract/2002/02000/Oxidized_fat_in_the_diet,_postprandial_lipaemia.4.aspx" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">有學者甚至認為</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">高脂飲食與心血管疾病之間的關聯,其實是因為氧化脂肪酸會引發心血管疾病。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以下是一些常見油品的脂肪酸成分表,多元不飽和脂肪成分越高者,在高溫下的穩定度通常也越差。</span></span></div>
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<a href="https://2.bp.blogspot.com/-EURQVTWjwSk/Wa_DQcXx7OI/AAAAAAAAGTU/Vb_RvLONLWAdPj72hrMsb303zU8_cYaAACEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%258811.29.46.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="818" data-original-width="1190" height="438" src="https://2.bp.blogspot.com/-EURQVTWjwSk/Wa_DQcXx7OI/AAAAAAAAGTU/Vb_RvLONLWAdPj72hrMsb303zU8_cYaAACEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%258811.29.46.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">資料來源:</span><a href="http://oregonstate.edu/instruct/css/330/seven/Unit14Notes.htm" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">http://oregonstate.edu/instruct/css/330/seven/Unit14Notes.htm</span></span></a></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">曾有學者拿特級初榨橄欖油(單元不飽和脂肪酸)與葵花油(多元不飽和脂肪酸)來油炸超過24小時,從下圖可以明顯看出,特級初榨橄欖油面對高溫的穩定度較好,不易產生氧化物質(註2)。</span></span></div>
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<a href="https://3.bp.blogspot.com/-keHTQJlfCjM/Wa_ECd-8OnI/AAAAAAAAGTc/1QVE9sbtM_QkVJFyadtLTaPJabjJQMdyQCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2015-12-10%2B%25E4%25B8%258B%25E5%258D%25888.27.40.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="893" data-original-width="1195" height="478" src="https://3.bp.blogspot.com/-keHTQJlfCjM/Wa_ECd-8OnI/AAAAAAAAGTc/1QVE9sbtM_QkVJFyadtLTaPJabjJQMdyQCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2015-12-10%2B%25E4%25B8%258B%25E5%258D%25888.27.40.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">第二個原則:高溫煎炸應「少用」富含多元不飽和脂肪酸的油品。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註2:兩種油品如果加熱時間夠短,例如油炸一次就丟棄,在氧化程度上其實不會相差太大</span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。只是在現實中,有誰會一鍋油炸一次就丟掉呢?)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">低膽固醇</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">上述兩個食用油概念,可能很多人早就知道了,但是下面的概念比較鮮為人知。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">史考特過去</span><a href="http://one-minutefitness.blogspot.tw/2015/01/part-2_26.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">一再強調</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:飲食中的膽固醇不是心血管疾病的主因,這點在科學上從來沒有很好的證據。果然在</span><a href="http://health.gov/dietaryguidelines/2015/guidelines/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">2015年美國健康飲食指南</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">中,飲食膽固醇的建議上限被拿掉了,「一天只能一顆蛋」的(錯誤)常識正式被學界拋棄。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">但是要高溫煎炸,油品裡面最好不要有膽固醇,所以動物性的脂肪如奶油、豬油、牛油,都不合格。</span></span></div>
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<a href="https://3.bp.blogspot.com/-d4zdF9tMlWs/Wa_DRDvmHzI/AAAAAAAAGTU/BOoC8IzB_9Akgb6dZLZsN98Kqb3pkah1ACEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%25889.48.30.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="396" data-original-width="628" height="402" src="https://3.bp.blogspot.com/-d4zdF9tMlWs/Wa_DRDvmHzI/AAAAAAAAGTU/BOoC8IzB_9Akgb6dZLZsN98Kqb3pkah1ACEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%25889.48.30.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">請各位先冷靜,我對膽固醇的看法並沒有改變,它確實不是心血管疾病的殺手,但膽固醇不耐高溫,在煎、炒、炸之下很容易氧化,氧化後的膽固醇跟普通的膽固醇可大不相同。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在史考特出生的1987年(不小心透露年紀了)The Lancet上發表了一篇</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/2887943" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">有趣的報導</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:當時居住在倫敦的印度移民心血管疾病風險是家鄉的1.5-2倍之多,但沒有甚麼明顯的原因可以解釋。他們抽菸、高血壓、血脂肪並沒有比印度的親戚高,但心臟病的比例就是特別多。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">學者從他們的飲食中著手調查,發現這些亞洲過去的移民特別喜歡用「酥油」(又稱澄清奶油,英文稱Ghee)。在當地買到的酥油,裡面膽固醇有12.3%已經氧化,氧化膽固醇吃多了對心血管系統可不是件好事。</span></span></div>
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<a href="https://4.bp.blogspot.com/-foP8Fe22TD4/Wa_ERUR6VeI/AAAAAAAAGTg/n-M1ivINn3oFvVbdG4sda7yyNAyw4Q7LwCLcBGAs/s1600/65649437_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="565" data-original-width="848" height="426" src="https://4.bp.blogspot.com/-foP8Fe22TD4/Wa_ERUR6VeI/AAAAAAAAGTg/n-M1ivINn3oFvVbdG4sda7yyNAyw4Q7LwCLcBGAs/s640/65649437_m.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(酥油)</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">動物製品如奶、肉、蛋、油中幾乎都含有一定量的膽固醇,在加熱的過程中會遭受氧化破壞。過去</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4512089/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發現,只要加溫超過攝氏120度,經純化的膽固醇就會開始氧化,溫度越高,時間越長,氧化的程度就越嚴重。</span></span></div>
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<a href="https://4.bp.blogspot.com/-DJnNl33_oxw/Wa_DQYus0dI/AAAAAAAAGTU/sGd_dG6hxI8ziK56Q0ryluEBruCTa5AEgCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%258810.08.21.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="675" data-original-width="948" height="454" src="https://4.bp.blogspot.com/-DJnNl33_oxw/Wa_DQYus0dI/AAAAAAAAGTU/sGd_dG6hxI8ziK56Q0ryluEBruCTa5AEgCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%258810.08.21.png" width="640" /></a></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">氧化膽固醇是膽固醇的「邪惡雙胞胎」,它會</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12550054" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">促進發炎</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12562864" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">增加人體LDL(壞膽固醇)的氧化</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10712395" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">加速老鼠血管阻塞</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/1451105" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">促進癌前細胞增生</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,甚至與</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19199932" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">失智症</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、發炎性腸道疾病等文明社會疾病</span><a href="http://www.sciencedirect.com/science/article/pii/S2213231712000079" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">都有關聯</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">基於倫理考量,至今尚未有人進行氧化膽固醇的人體試驗,但目前已經有不少的基礎、動物研究說明了氧化膽固醇對健康的危害,實在不可不慎。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">或許有讀者想問:既然豬油、奶油不該被過度加熱,那麼豬肉、牛肉是否也一樣呢?</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">沒錯!</span><a href="http://onlinelibrary.wiley.com/doi/10.1002/ejlt.201100139/abstract" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">奶</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、蛋、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15291510" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">魚</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.ajas.info/journal/view.php?number=21315" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">肉</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,都不該被加溫到太高,時間也不該太長,否則裏頭的</span><a href="http://www.sciencedirect.com/science/article/pii/S0278691510005879?via%3Dihub" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">膽固醇一樣也會產生氧化反應</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">抗氧化物</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">油品中的不飽和脂肪酸很容易與自由基、氧氣反應而變質,如果我們能找隻「代罪羔羊」代替脂肪酸受死,不就沒事了嗎?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">抗氧化物就是這頭代罪羔羊。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在</span><a href="https://en.wikipedia.org/wiki/Lipid_peroxidation" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">脂肪氧化的過程</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">中,有許多自由基會攻擊脂肪鍊,並產生連鎖反應。抗氧化物的角色是犧牲自己、抓住自由基、停止連鎖反應,以避免更多脂肪受害。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">因此有部分植物油品會添加人工抗氧化劑來避免變質,但許多天然抗氧化劑(如綠茶、橄欖葉萃取物)的抗氧化效果似乎不輸人工合成的,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4348291/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">甚至耐熱穩定度還略勝一籌</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">因此選擇富含天然抗氧化物的油品,有助於進一步提升油品耐熱、抗氧化的穩定度。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">所以到底用哪一種油好?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">綜合以上討論,我們知道高溫烹飪用油的選購原則包括:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">低多元不飽和脂肪酸</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">低膽固醇</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">高發煙點</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">富含抗氧化物</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">因此第一個,史考特推薦的還是特級初榨橄欖油,它的多元不飽和脂肪酸小於10%,不含膽固醇,發煙點中間偏高(攝氏190度),且</span><a href="https://link.springer.com/article/10.1007/s11746-001-0252-9" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">富含橄欖多酚等抗氧化物</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="font-size: large;"><a href="http://www.sciencedirect.com/science/article/pii/S0308814604001104#FIG1" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">過去研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">將橄欖油與玉米油、大豆油加熱油炸、或長時間(30天!)暴露在光線及空氣下,發現到橄欖油更耐熱,且不容易變質。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<a href="https://1.bp.blogspot.com/-U7oGV92YsAU/Wa_DQdQq5PI/AAAAAAAAGTU/5YJxN68Y6YMvR3HkdhYydlaLs5OOmZghACEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%258810.23.23.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1304" height="440" src="https://1.bp.blogspot.com/-U7oGV92YsAU/Wa_DQdQq5PI/AAAAAAAAGTU/5YJxN68Y6YMvR3HkdhYydlaLs5OOmZghACEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-09-05%2B%25E4%25B8%258B%25E5%258D%258810.23.23.png" width="640" /></a></div>
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<span style="color: #666666; font-family: Arial; font-size: large; vertical-align: baseline; white-space: pre-wrap;">而且</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23432189" style="font-size: x-large; text-decoration-line: none;" target="_blank"><span style="font-family: Arial; text-decoration-line: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究還告訴我們</span></span></a><span style="color: #666666; font-family: Arial; font-size: large; vertical-align: baseline; white-space: pre-wrap;">,地中海飲食加上每天50毫升的特級初榨橄欖油能顯著降低心血管疾病風險,過去史考特在</span><a href="http://one-minutefitness.blogspot.tw/2015/04/mediterranean-diet-ancel-keyscrete-plz.html" style="font-size: x-large; text-decoration-line: none;" target="_blank"><span style="font-family: Arial; text-decoration-line: underline; vertical-align: baseline; white-space: pre-wrap;">【<span style="color: #3d85c6;">迷思】低脂飲食「不是」防範心血管疾病的最佳策略</span></span></a><span style="color: #666666; font-family: Arial; font-size: large; vertical-align: baseline; white-space: pre-wrap;">一文中已談過。</span><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果您不喜歡初榨橄欖油特殊的氣味(還有辣味),精煉後的純橄欖油也行(只是少了抗氧化的多酚),或是以下選擇都可以考慮:</span></span></div>
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<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><a href="https://www.sunflowernsa.com/oil/High-Oleic-Sunflower-Oil/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">高油酸葵花油</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(High Oleic Sunflower Oil)</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><a href="https://www.aocs.org/stay-informed/read-inform/featured-articles/high-oleic-canola-oils-and-their-food-applications-september-2012" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">高油酸芥花油</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(High Oleic Canola oil)</span></span></div>
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</ul>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">一般來說植物種子油富含多元不飽和脂肪酸,不適合高溫烹調。但這兩種高油酸油品是經過育種改良過後的產品,單元不飽和脂肪酸含量高達80%以上,因此在</span><a href="http://www.sciencedirect.com/science/article/pii/S0308814606005735" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">高溫下更不容易變質</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。除此之外他們不含膽固醇、發煙點高、還含有抗氧化的維生素E,可供高溫烹調使用。</span></span></div>
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<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">精煉椰子油</span></span></div>
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</ul>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">市面上的椰子油常常會標榜冷壓初榨,以保留完整營養素,但在今天的討論裡,冷壓初榨可不是好選擇。</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">冷壓初榨的椰子油發煙點</span><a href="https://www.google.com.tw/url?sa=t&rct=j&q=&esrc=s&source=web&cd=6&cad=rja&uact=8&ved=0ahUKEwibxa_1vY3WAhUDGZQKHXOkD4gQFghSMAU&url=https%3A%2F%2Fwww.veghealth.com%2Fnutrition-tables%2FSmoke-Points-of-Oils-table.pdf&usg=AFQjCNGe7C3cSjnQ8MtCt05-9kArxitT2w" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">僅有攝氏177度</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,算是中間偏低,並不適合油炸(180度)。比較起來精煉過後的椰子油發煙點可以高達232度,反而是比較好的選擇。</span><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">下面舉幾個不適合高溫烹飪的油品:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">奶油、豬油(高膽固醇)</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">大豆油、玉米油、一般葵花油(高多元不飽和脂肪)</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">未精煉芝麻油(發煙點低,</span><a href="https://www.thespruce.com/smoking-points-of-fats-and-oils-1328753" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">攝氏177度</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
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</ul>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /><br /><br /></span></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">本篇文章充斥了各種專有名詞,如果各位實在不想多花腦力,記得以下幾點就好:</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">盡量少用高溫烹調,或是縮短食物接觸高溫的時間,尤其是蛋奶魚肉類。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">高溫烹飪用油應具備低多元不飽和脂肪酸、低膽固醇、高發煙點、富含抗氧化物等四個特性。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">冷壓初榨橄欖油、高油酸葵花油、高油酸芥花油、精煉椰子油,適合高溫烹調使用。</span></span></div>
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</ul>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com4tag:blogger.com,1999:blog-8866697941192001298.post-75520775625706597952017-08-13T00:10:00.002-07:002018-11-07T04:03:37.399-08:00【推薦】南崁旭康診所<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span><br />
<span style="font-weight: normal;"><span style="color: #666666; font-size: large;"><span style="color: #666666;">(2018年11月7日更新:目前侯院長已經轉任為台北信義原力復健科診所院長,歡迎各位讀者參閱他的新網誌</span><a href="http://drbao.org/" target="_blank"><span style="color: #3d85c6;">drbao.org</span></a><span style="color: #666666;">,或是造訪他的診所</span><a href="http://www.forcerehab.com/" target="_blank"><span style="color: #3d85c6;">原力復健科</span></a><span style="color: #666666;">。)</span></span></span><br />
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"><br /></span></span>
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(利益揭露:本篇為商業合作文)</span></span></div>
<b id="docs-internal-guid-6409fb06-da57-9587-a6e5-6a37797bffae" style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">運動傷害會妨礙訓練、影響生活品質、又容易反覆發作,是許多健身或熱愛運動朋友心中永遠的痛。</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">而且,熟悉運動傷害與體能訓練的醫師,坦白說並不多。</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特目前在林口長庚醫院工作,是復健科還在受訓階段的住院醫師,還沒有自己的門診。如果各位有運動傷害,或是大大小小復健相關的問題需求診,史考特推薦強者我學長的:南崁旭康診所。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">院長:侯鐘堡醫師</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果您的醫師有運動習慣,甚至本身是競技運動選手,在運動傷害求診過程的往往會更順利,治療的成效也更令人滿意。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">南崁旭康診所的侯院長是一位熱愛運動的復健科醫師,鐵人三項、重量訓練、登山、越野樣樣來。侯醫師的臉書上全部都是運動的照片,不認識他的人可能很難想像原來這是一家診所的院長。</span></span><br />
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">對運動的熱愛也反映在他所經營的診所上,一樓看起來是一般的復健科診所...</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">但走到診所二樓,會開始懷疑自己是不是走錯地方了...</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">除了復健科診所常見的超音波、X光、物理治療儀器外,旭康比別人多了體能訓練、徒手治療、運動治療的專業治療師與設備,讓這裡自然成為運動員的集散地。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">Redcord懸吊系統</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">Redcord懸吊系統是旭康診所的重點特色。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">Redcord是來自挪威的復健/運動訓練系統,如果各位哪天拜訪旭康,看到二樓一條一條從天花板垂下來的紅色繩子,那就是Redcord本人了。治療師藉由這一條條繩子將患者固定、擺位、輔助,並配合運動來達到物理治療、體能訓練等目的。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">很多人會問:「那我買TRX自己在家做不就好了嗎?」</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">TRX雖然也是懸吊器材,但兩者有許多的不同點:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">Redcord是多點垂吊系統:較能配合人體關節運動方向,而TRX為單點懸吊,角度上多了許多限制。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">Redcord可調整動作難易:例如臀中肌不夠力,沒辦法做出要求的動作嗎?加一條輔助帶在腰部,就能做到啦!</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">Redcord訓練動作控制:用懸吊系統將患者擺位後,能訓練到多面向、不穩定、閉鎖鍊(Close-kinetic chain)的動作、並啟動深層核心肌群。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以上都是Redcord的獨特優點,也因此在中風復建、運動傷害、體能訓練、筋膜放鬆上能被廣泛應用。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特過去也曾接觸過Redcord,這次來旭康不免又要給治療師「修理一下」。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img alt="檔案_000.jpeg" height="395" src="https://lh6.googleusercontent.com/vwpDvKyRLckvW61WYeUrhQ549HxS2NzocXoKZ0wWR0MSlFCrs0c-7ksVwyLaw7Pc9bp3fxxzqsFrkQ8hKz3c84Thiuv0ghF6KVYLF9St0VJ02ohVC3X63gY0Otkan8t7rdK43qAK" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="296" /></span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img alt="檔案_000.jpeg" height="384" src="https://lh3.googleusercontent.com/N7mqvOf2OfW0Okynv4rA1-4eUCA9W0hj-j3BtddNjEpqITe8WHj9yhpeGvYkOTbCem_n0Pdl0vDTLbO3O5EktLQM5NOZQVT_SDTlsLZ26dHbZAoOeRklTy8SEL93cyAky08r7yjZ" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="287" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在開始前先詢問病史、運動史。史考特最近做大重量蹲舉時,右邊髖關節都會感覺卡卡的,經治療師一查右邊髖關節活動度果然受限,手指一壓進髂腰肌酸痛無比...Orz</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">接著是一系列的深層核心啟動訓練,坦白說史考特平常很少練核心,沒想到這天表現還不算太差,動作品質雖然不完美,但都還能完成。</span></span></div>
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<a href="https://2.bp.blogspot.com/-txfwjRgUV8g/WY_5k4MUbII/AAAAAAAAGRw/f_550bB4-tEjJgm_71aGn35AABFuTiHeQCLcBGAs/s1600/%25E6%25AA%2594%25E6%25A1%2588_000%2B%25282%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://2.bp.blogspot.com/-txfwjRgUV8g/WY_5k4MUbII/AAAAAAAAGRw/f_550bB4-tEjJgm_71aGn35AABFuTiHeQCLcBGAs/s640/%25E6%25AA%2594%25E6%25A1%2588_000%2B%25282%2529.jpeg" width="480" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">作為一個物理治療的選項,Redcord有許多優勢,尤其是它喚醒核心與小肌群的能力,隔天的酸痛感可以讓你發現:「原來這裡有長一條肌肉呀!」</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">Redcord也能作為訓練動作模式、矯正姿勢的武器,對很多長期痠痛或姿勢不良的朋友很有幫助。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">震波治療</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">近年來震波治療在骨骼肌肉疾患上的療效開始被研究證實,震波可說是復健醫學的新趨勢之一。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">目前震波已應用在鈣化性肌腱炎、足底筋膜炎、網球肘、骨折癒合不良上,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3342893/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">近來許多研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">更發現它對下肢肌腱炎、慢性傷口也有很好的療效。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">旭康診所引進的是瑞士廠商Storz生產的震波儀器,史考特就當白老鼠來體驗看看囉~</span></span><br />
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<a href="https://4.bp.blogspot.com/-WT_8mdhMcE0/WY_6KBQ6gGI/AAAAAAAAGR4/hrgpdofrCCoJMqGeY3OfG06LI-59npn4gCLcBGAs/s1600/%25E6%25AA%2594%25E6%25A1%2588_002%2B%25282%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://4.bp.blogspot.com/-WT_8mdhMcE0/WY_6KBQ6gGI/AAAAAAAAGR4/hrgpdofrCCoJMqGeY3OfG06LI-59npn4gCLcBGAs/s640/%25E6%25AA%2594%25E6%25A1%2588_002%2B%25282%2529.jpeg" width="480" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">震波儀器發射出高能量的機械波,剛開始治療時會有些刺痛(但還可以接受)。在史考特治療病人與自己被治療的經驗裡,不適感很快就會減輕,治療完會有熱熱脹脹的感覺,但原本疼痛的會大幅減緩,緊繃的肌肉也會被放鬆。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">震波治療對肌肉骨骼疾患有許多優勢:副作用小、不用吃藥、快速。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">至於您的狀況適不適合使用震波治療,還是需要經醫師評估後再行決定。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">運動醫學是近幾年越來越熱門的次專科,許多醫師投入其中照顧運動員、以及熱愛運動民眾的健康。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">侯院長在長庚復健科接受完整訓練,再加上其運動員的身份及專業涵養,對運動員的問題更能做適當的治療處置。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特推薦旭康診所,這裏是熱愛運動者的最佳選擇。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">旭康診所官網:</span><a href="http://www.sksc.com.tw/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">http://www.sksc.com.tw/</span></span></a></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">旭康診所(桃園南崁)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">FB:</span><a href="https://www.facebook.com/sportsrehab77/?fref=ts" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">https://www.facebook.com/sportsrehab77/?fref=ts</span></span></a></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">地址:桃園市蘆竹區中山路56號</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">地圖:</span><a href="https://goo.gl/maps/3WpSFPPq5Fp" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">https://goo.gl/maps/3WpSFPPq5Fp</span></span></a></span></div>
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史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com1tag:blogger.com,1999:blog-8866697941192001298.post-72254536890069432222017-08-06T18:41:00.000-07:002017-08-06T18:43:00.054-07:00【觀念】糖尿病與低碳水化合物飲食<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">過去史考特談了相當多低碳水化合物飲食在</span><a href="http://one-minutefitness.blogspot.tw/2015/05/blog-post.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">減重</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="http://one-minutefitness.blogspot.tw/2016/08/PCOS-low-carb.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">健康</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">應用上的科學。我一度以為低碳水的風潮已經到達頂點,沒想到越來越多健身同好開始使用低碳水飲食減脂,YouTube頻道「台客劇場」更將目光放在「</span><a href="https://www.youtube.com/watch?v=P-i2OVfLMU4" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">逆轉糖尿病</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」上,引起廣泛討論。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">大家應該看得出來,我對低碳水飲食的觀念是開放樂觀的,但我對台客劇場的影片還是有一點不同意。我不認為醫學界有像影片裡</span><a href="https://www.youtube.com/watch?v=ejZmCC0wfjk&t=610s" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">特定人士</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">說的那樣保守陳舊,甚至故意不讓病人好起來。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">營養學說穿了還是一門「科學」,科學問題就要用科學方法來解決。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">本篇將用科學研究來解答三個問題:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以低碳水化合物治療糖尿病,有沒有科學根據?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">低碳水化合物飲食對糖尿病患,是最佳選擇嗎?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">碳水化合物是造成糖尿病的元兇嗎?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(請注意!糖尿病患在進行任何飲食治療前應先諮詢醫師營養師意見,以避免嚴重副作用產生。本文僅為傳遞科學新知用,不得用來取代醫師的診斷與治療。)</span></span></div>
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<a href="https://4.bp.blogspot.com/-7mloXkGu86c/WYfC94NpBdI/AAAAAAAAGN4/_XXvb56h39E5sjPswxxMo21upZutV10eACLcBGAs/s1600/54514919_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="565" data-original-width="848" height="426" src="https://4.bp.blogspot.com/-7mloXkGu86c/WYfC94NpBdI/AAAAAAAAGN4/_XXvb56h39E5sjPswxxMo21upZutV10eACLcBGAs/s640/54514919_m.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">以低碳水飲食治療糖尿病?</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在過去低脂飲食是健康飲食的唯一代名詞,脂肪不分種類地被妖魔化,反而許多加工加糖的「低脂健康食品」橫行在市面上。這在人類飲食歷史上,確實是不大光彩的一頁。回溯同一時期的</span><a href="http://journal.diabetes.org/diabetesspectrum/00v13n3/pg116.htm" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">歷史文獻</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,1986年美國糖尿病醫學會建議病患50-60%總熱量來自碳水化合物,總脂肪不得超過熱量的30%,也反映出這個低脂至上的想法。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">但時代會演進,科學也會改變,以低碳水化合物飲食治療糖尿病已經不能算科學新知了,美國糖尿病醫學會</span><a href="http://care.diabetesjournals.org/content/31/Supplement_1/S61?ijkey=4563cf97b7bc32e0b70682a0a9c842273a7680b9&keytype2=tf_ipsecsha" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">2008年的飲食指引</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">中就談到:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">「在低熱量的前提下,低碳水或低脂飲食都能幫助糖尿病患減重。」</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我知道這不算是甚麼令人興奮的口號,但在近10年前官方機構就已經注意到低碳水化合物飲食的潛力,實在很難說低碳水飲食是「跌破專家眼鏡」的科學新發現。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2005年發表在「營養與新陳代謝」期刊上的</span><a href="https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-5-36?wptouch_preview_theme=enabled" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">研究</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,就發現低碳水化合物飲食的效用。該研究招募84位肥胖糖尿病患者,隨機分配至生酮飲食(最極端的低碳水化合物飲食,每日碳水量低於20公克)以及低升糖指數飲食(且必須製造每日500大卡熱量赤字)。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">儘管低碳水飲食沒有熱量限制,在體重、血糖控制、與藥物減量上仍然表現出比低升糖飲食優異的成績。</span></span><br />
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<a href="https://3.bp.blogspot.com/-IpwoCK107Ho/WYfC7JnXhRI/AAAAAAAAGNk/hQI-cszJskYKeQxf1Hers39edSbDE4e-ACEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-07%2B%25E4%25B8%258A%25E5%258D%25889.01.31.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="793" data-original-width="1068" height="474" src="https://3.bp.blogspot.com/-IpwoCK107Ho/WYfC7JnXhRI/AAAAAAAAGNk/hQI-cszJskYKeQxf1Hers39edSbDE4e-ACEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-07%2B%25E4%25B8%258A%25E5%258D%25889.01.31.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">許多低碳水飲食組的受試者大幅降低糖尿病藥物及胰島素的用量,有一位病患甚至從每日90單位的胰島素進步到完全不用打針。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">只可惜該研究有一個重大缺點:遵從性極差,僅有不到六成病患撐到研究結束,讓研究可信度打了折扣。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">低碳水化合物飲食在短期內的效果顯著,能讓</span><a href="http://annals.org/aim/article/718265/effect-low-carbohydrate-diet-appetite-blood-glucose-levels-insulin-resistance?resultclick=3" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">糖尿病患自發性地降低熱量攝取</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、提高胰島素敏感度,就連美國糖尿病醫學會所屬期刊</span><a href="http://diabetes.diabetesjournals.org/content/53/9/2375" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Diabetes</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">上的研究都認為,低碳水化合物能在五周內有效控制血糖。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">許多學者質疑低碳水化合物的長期效果不彰,或是對安全性存疑。目前糖尿病患使用低碳水化合物的長期研究數量並不多,同樣發表在「營養與新陳代謝」上一篇</span><a href="https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-5-14" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">研究</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">顯示低碳水化合物飲食能幫助長期體重控制,且糖化血色素在44個月內保持穩定。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">有趣的是,研究者發現低碳水組的23位糖尿病患中有兩例明確的心血管疾病,但高碳水組的五位中有四位心臟病發作,其中兩位已離世。這比例相差甚鉅(2/23 vs. 4/5),但我認為在母數過小的情況下,低碳水飲食是否能降低死亡率還有待商榷。</span></span></div>
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<a href="https://1.bp.blogspot.com/-1yZzjHz4qUs/WYfC9XxX75I/AAAAAAAAGN0/R3KRGCIAPrEq_lcBNjFICcSOsMPwMlGVwCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-07%2B%25E4%25B8%258A%25E5%258D%25889.09.50.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="795" data-original-width="1058" height="480" src="https://1.bp.blogspot.com/-1yZzjHz4qUs/WYfC9XxX75I/AAAAAAAAGN0/R3KRGCIAPrEq_lcBNjFICcSOsMPwMlGVwCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-07%2B%25E4%25B8%258A%25E5%258D%25889.09.50.png" width="640" /></a></div>
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<span style="color: #666666; font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">在日本也有</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17980451" style="font-size: x-large; text-decoration-line: none;" target="_blank"><span style="color: #3d85c6; font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">兩年的資料</span></a><span style="color: #666666; font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">,認為低碳水化合物對血糖及體重控制,比傳統飲食更有效。</span><br />
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">也難怪各大官方機構紛紛改寫其飲食建議,將低碳水化合物飲食納入糖尿病患飲食選項之一。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">低碳水化合物是最好的糖尿病飲食嗎?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果低碳水化合物飲食那麼好,是否應該成為新的標準?是否每個糖尿病患都應該限制碳水化合物攝取?這點就比較有爭議了。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">上述提到了不少支持低碳水飲食效用的研究,但它們都有時間短、收案人數少的缺點。我們把目光拉遠一些看看目前整體的科學研究,其實尚無法明確地認定低碳水飲食就是最好的糖尿病飲食。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">2009年「糖尿病照護」期刊比較低脂與低碳水兩種飲食對糖尿病患的影響:</span></span></div>
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<a href="https://1.bp.blogspot.com/-PwjjNbIDkFw/WYfC6k9zlyI/AAAAAAAAGNg/x1bW-KUpb_IX5vN_KPlOTCkRb3jzC2O_wCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-05%2B%25E4%25B8%258B%25E5%258D%25882.19.41.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="832" data-original-width="1133" height="468" src="https://1.bp.blogspot.com/-PwjjNbIDkFw/WYfC6k9zlyI/AAAAAAAAGNg/x1bW-KUpb_IX5vN_KPlOTCkRb3jzC2O_wCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-05%2B%25E4%25B8%258B%25E5%258D%25882.19.41.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在研究初期,低碳水飲食在體重與血糖控制上稍微佔上風,但這個差距在一年時幾乎完全消失。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">今年(2017)</span><a href="http://drc.bmj.com/content/5/1/e000354" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">一篇最新的統整性分析研究</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">整理了2004年以來10篇糖尿病患使用低碳水化合物的研究,發現低碳水化合物飲食雖然一年之內在血糖控制佔了優勢,但一年期滿兩組間的差距消失,在體重與血脂上低碳水飲食表現也沒有比較好。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果各位對減重的科學研究有興趣,對這樣的現象應該不陌生。在飲食控制的初期,體重總是快速地滑落,接著進入撞牆期。運氣好一點的在停滯點維持不動,更多的情況是體重又開始慢慢地回升。這是因為,要長期改變人們的飲食習慣,真的很難。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">當人們雄心壯志地想開始改善自己飲食,訂下種種嚴苛的目標,在短期內或許能乖乖遵守。但隨著時間過去,痛苦值上升且誘惑開始出現,幾乎所有人都會動搖,就算史考特本人也不例外。因為人的意志力是有限的,用跑百米的速度去跑馬拉松,很快就會精疲力盡而放棄。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這也是為什麼低碳水飲食一開始的減重控糖效果很好,但在一年後與傳統飲食差別不大。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">或許有人會說低碳水飲食本身是有效的,無法維持是病患的問題。但把責難全部推給病人可不是有建設性的態度,最終問題還是沒解決。我大可說,如果每個人每天都只吃500大卡就不會有糖尿病了,但這樣的建議實際嗎?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我們該想的是如何改革營養教育、改變餐飲環境、讓病患更容易維持健康飲食,並將這些方法應用在未來的研究裡,看看是否能更好地治療糖尿病。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以現在的科學研究看來,低碳水化合物飲食是一個有效的糖尿病飲食,但未必是「最好的」糖尿病飲食。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">碳水化合物是糖尿病的元兇嗎?</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">三大營養素中,最能刺激胰島素分泌的是碳水化合物。因此</span><a href="http://one-minutefitness.blogspot.tw/2014/05/blog-post_15.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">有一派理論</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">認為,長期過量的碳水化合物重複刺激胰島素大量分泌,導致身體對胰島素的作用不敏感,胰島素阻抗就產生了。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(延伸閱讀:</span><a href="http://one-minutefitness.blogspot.tw/2015/12/what-is-insulin-resistance.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">【觀念】什麼是胰島素阻抗?</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">胰島素阻抗與第二型糖尿病的關係甚密,可以說是糖尿病的重要推手,所以支持低碳水的群眾以這個假說作為基礎,認為限制碳水化合物攝取即可治療,甚至逆轉糖尿病。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">熱量過剩會造成肥胖、胰島素阻抗、甚至糖尿病,這點比較沒有爭議。但碳水化合物比較糟糕嘛?脂肪怎麼吃都無害嗎?吃奶油比吐司健康嗎?答案比許多人想得更複雜。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2001年荷蘭學者Bisschop做了一篇相當有趣的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11237931" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">研究</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,他讓六名健康男性輪流吃三種不同脂肪/碳水比例的餐點。在吃了11天身體適應後,進行精密的胰島素敏感度試驗。</span></span></div>
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<a href="https://2.bp.blogspot.com/-OhisuKML43Y/WYfC8YjGcPI/AAAAAAAAGNs/V5H3mOtU09UefuQ4Lo3unyngj7dPvBJgQCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-07%2B%25E4%25B8%258A%25E5%258D%25889.16.23.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="621" data-original-width="1013" height="392" src="https://2.bp.blogspot.com/-OhisuKML43Y/WYfC8YjGcPI/AAAAAAAAGNs/V5H3mOtU09UefuQ4Lo3unyngj7dPvBJgQCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-07%2B%25E4%25B8%258A%25E5%258D%25889.16.23.png" width="640" /></a></div>
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<span style="color: #666666; font-family: "arial"; font-size: large; white-space: pre-wrap;">結果發現,高脂低碳飲食的胰島素敏感度為三者中最差(註1、註2)</span><br />
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">這方面的研究相當分歧,</span><a href="http://annals.org/aim/article/718265/effect-low-carbohydrate-diet-appetite-blood-glucose-levels-insulin-resistance?resultclick=3" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">也有研究</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">發現低碳水化合物飲食能改善糖尿病患的胰島素敏感度。以目前的證據我們只知道:降低總熱量攝取、減重,就能改善胰島素敏感度。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">至於吃糙米還是豬油比較好,則未有定論。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註1:為方便閱讀,這個結論被我過度簡化了,該研究中Bisschop發現高脂低碳組的葡萄糖輸出不受胰島素抑制,但葡萄糖的使用則不受影響。意即胰島素的部分作用不良,但另一部分不受影響。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註2:有學者認為這是「生理性」的胰島素阻抗,也就是身體在葡萄糖供給缺乏時,自發性地抗拒胰島素的作用,讓多一點葡萄糖留在血液中給大腦使用。肥胖與低碳水飲食都會造成胰島素阻抗,但兩者是否都會造成疾病?目前尚不清楚。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">以碳水化合物為主食的族群</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">讓我們換個角度思考碳水化合物的問題:今天假說是「碳水化合物吃多了會得糖尿病」,那有沒有例子可以推翻這個假說?世界上有沒有人吃很多碳水化合物卻又瘦又健康的?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">原來例子還不少。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">著名的瑞典醫師研究員Staffan Lindeberg針對新幾內亞熱帶小島上的原始部落Kitava做了一系列調查,並在1991年發表其</span><a href="https://www.google.com.tw/url?sa=t&rct=j&q=&esrc=s&source=web&cd=3&ved=0ahUKEwjCgNKwgsLVAhXDQpQKHQyjDSIQFgg8MAI&url=https%3A%2F%2Fpaleotraining.com%2Fwp-content%2Fuploads%2FStaffan-1999-Metabolism.pdf&usg=AFQjCNFIUUsjdaHtGT-mZxpzGkMNZXg_yQ" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">研究成果</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<a href="https://4.bp.blogspot.com/-lZSBz3gBM6s/WYfC_kDwxiI/AAAAAAAAGN8/qvHhoCoJhfMJBuukHlqQ52Vr-d_eYcYCQCEwYBhgL/s1600/WA2008-Lund-Staffan-Lindeberg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="640" src="https://4.bp.blogspot.com/-lZSBz3gBM6s/WYfC_kDwxiI/AAAAAAAAGN8/qvHhoCoJhfMJBuukHlqQ52Vr-d_eYcYCQCEwYBhgL/s640/WA2008-Lund-Staffan-Lindeberg.jpg" width="426" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(Staffan Lindeberg)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(Photo credit: By Fluff (Own work) [CC BY-SA 3.0 http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">Kitava的土著們每日熱量攝取有70%來自碳水化合物,脂肪僅占20%,碳水化合物又以植物根與水果為主,是相當低脂的飲食。但Kitavan的空腹胰島素是同年齡瑞典人的50%,他們的代謝健康非常優異。</span></span></div>
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<a href="https://3.bp.blogspot.com/-jPKKjVbGCbI/WYfC9KJKH2I/AAAAAAAAGNw/ova1JcUJ94YwOx6G_LuiF3viWf9dckTvACEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-07%2B%25E4%25B8%258A%25E5%258D%25889.28.17.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1009" height="474" src="https://3.bp.blogspot.com/-jPKKjVbGCbI/WYfC9KJKH2I/AAAAAAAAGNw/ova1JcUJ94YwOx6G_LuiF3viWf9dckTvACEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-08-07%2B%25E4%25B8%258A%25E5%258D%25889.28.17.png" width="640" /></a></div>
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<span style="color: #666666; font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">在</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC302138/" style="font-size: x-large; text-decoration-line: none;" target="_blank"><span style="color: #3d85c6; font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">非洲的Bantu族人</span></a><span style="color: #666666; font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">以</span><a href="https://www.westonaprice.org/health-topics/traditional-diets/out-of-africa-what-dr-price-dr-burkitt-discovered-in-their-studies-of-sub-saharan-tribes/" style="font-size: x-large; text-decoration-line: none;" target="_blank"><span style="color: #3d85c6; font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">香蕉、植物根莖、穀物等碳水化合物為主食</span></a><span style="color: #666666; font-family: "arial"; font-size: large; vertical-align: baseline; white-space: pre-wrap;">,但他們做口服葡萄糖試驗的結果,血糖與胰島素反應都比美國人更理想。</span><br />
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">沖繩居民是世界上</span><a href="https://academic.oup.com/biomedgerontology/article/63/4/338/625612/They-Really-Are-That-Old-A-Validation-Study-of" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">最長壽的一群</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,也是碳水化合物的愛好者。</span><a href="https://www.google.com.tw/url?sa=t&rct=j&q=&esrc=s&source=web&cd=14&cad=rja&uact=8&ved=0ahUKEwjqr6rUjMLVAhUMWLwKHUvzAyQ4ChAWCDgwAw&url=http%3A%2F%2Fwww.okicent.org%2Fdocs%2Fanyas_cr_diet_2007_1114_434s.pdf&usg=AFQjCNFwSfDj8ZidUnYSjlofpkKoc-h3cA" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">據稱</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">它們的飲食有高達85%是來自澱粉,其中又以番薯、白米為主,蔬菜與豆類僅佔小部份熱量(真不知道吃起來會有甚麼感想)</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">不僅如此,一個仿照沖繩居民</span><a href="http://journals.co-action.net/index.php/fnr/article/view/32594" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">以碳水化合物為主體的飲食法</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,被發現能提升糖尿病患的胰島素敏感度(很有可能是因為他們減去了不少體重)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">有不少現實世界的例子能說明,碳水化合物本身並不會造成糖尿病,而是熱量過剩,以及其他複雜的環境、遺傳交互作用而產生。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(延伸閱讀:</span><a href="http://one-minutefitness.blogspot.tw/2016/03/diabetes-cause.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">【隨筆】以科學角度分析糖尿病病因</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">上述文明都有不同的文化、環境、飲食、以及遺傳,並沒有一種神奇的「長壽飲食」可供參考。但我們可以找到這些飲食的共通點:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">很少精製加工,多為原型食物。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">沒有,或很少游離糖(註3)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">很少Omega-6多元不飽和脂肪酸(註4)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以上幾點也是你我該遵守的飲食原則。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(註3:游離糖指的是經過提煉後加入飲食的糖,例如手搖茶裡的糖算是游離糖,但蘋果裡的糖就不算。</span><a href="https://en.wikipedia.org/wiki/Free_sugar" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">根據WHO的定義</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,蜂蜜、楓糖漿、果汁都算是游離糖,不是用蜂蜜取代砂糖就沒事喲!)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註4:Omega-6多元不飽和脂肪酸被認為是慢性發炎的元凶之一,大量存在於植物種子油,例如沙拉油、菜籽油、玉米油、花生油。原始部落缺乏榨油的工業技術,Omega-6攝取量遠低於文明社會。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">總結本篇重點:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以低碳水化合物飲食治療糖尿病有其科學根據,也已經被權威機構寫入官方指引中。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">與其他飲食比起來,碳水化合物飲食在治療糖尿病上並沒有比較占優勢,這可能與低碳水化合物飲食難以長期維持有關。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">糖尿病的成因複雜,全怪罪於碳水化合物是過度簡單的想法。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特的觀察:網路上高碳水低碳水的討論往往淪為意識形態之爭,且多以「個人意見」而非「科學證據」為依據。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">兩方對彼此的誤解又常來自於「二手資訊」的問題,也就是說不管是支持或反對碳水化合物者,他們的資訊來源往往是經過某個專家學者或素人解讀過後,參雜了主觀意識而得到的,不可避免地已經失去客觀性。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">其實我個人認為,在更多的數據累積出來後,低碳水飲食或許仍然能稍微佔上風。不過在那之前,我們還是一分證據說一分話,把科學與理性重新帶入低碳水飲食的討論吧!</span></span></div>
<br />史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com2tag:blogger.com,1999:blog-8866697941192001298.post-77836002384469469782017-07-06T07:38:00.000-07:002017-07-06T07:38:00.077-07:00【觀念】運動會不會造成膝蓋退化?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重量訓練固然有很多好處,但百利總有一害,運動傷害是最常見也最惱人的副作用。</span></span></div>
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<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="391" src="https://giphy.com/embed/VlSzI3FVJWVmE" width="480"></iframe><br />
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">身體各大關節中,膝蓋是最常出狀況的關節之一。有</span><a href="http://www.commonhealth.com.tw/article/article.action?nid=66260" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">骨科名醫說</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">爬樓梯是最笨的運動,因為膝蓋會承受體重四倍的重量。這句話反映出「膝蓋是一種機械」的概念,越常或越用力使用它,都會使其磨損。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">那麼如果我們在健身房裡做大重量的蹲舉、硬舉,會不會也造成膝蓋軟骨磨損而提早退化?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重訓或其他運動會傷膝蓋嗎?要怎麼做才不會提早到復健科報到?本篇將有詳盡介紹。</span></span><br />
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<a href="https://3.bp.blogspot.com/-4bxZLEySPFA/WV5KVSmhqUI/AAAAAAAAGL4/9Y0DDruTbX8hW-cr1nGFUR2dQEKpvoWUgCLcBGAs/s1600/46036212_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="562" data-original-width="853" height="420" src="https://3.bp.blogspot.com/-4bxZLEySPFA/WV5KVSmhqUI/AAAAAAAAGL4/9Y0DDruTbX8hW-cr1nGFUR2dQEKpvoWUgCLcBGAs/s640/46036212_m.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">甚麼是膝蓋退化性關節炎?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">膝蓋是由股骨(大腿骨)、髕骨(膝蓋骨)、脛骨(小腿骨)三者組成的,骨頭跟骨頭之間又有一層軟骨作為緩衝、降低摩擦之用。膝蓋退化性關節炎的最大特色,就是這層軟骨的流失(註1)</span></span></div>
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<a href="https://3.bp.blogspot.com/-5Rg8G5sm8aE/WV5KSq4gNlI/AAAAAAAAGLw/ikF5BBmhguE3med9gahSzaEe8ENqT7biQCLcBGAs/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-07-06%2B%25E4%25B8%258B%25E5%258D%25889.05.10.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="791" data-original-width="953" height="530" src="https://3.bp.blogspot.com/-5Rg8G5sm8aE/WV5KSq4gNlI/AAAAAAAAGLw/ikF5BBmhguE3med9gahSzaEe8ENqT7biQCLcBGAs/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-07-06%2B%25E4%25B8%258B%25E5%258D%25889.05.10.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">上面右圖是正常的膝關節,可以看到骨頭與骨頭之間有充足的空間,這層空間由軟骨所佔據。而左圖的膝關節內側的空間明顯變窄了,這意味著軟骨的厚度降低(註2)。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這個疾病一般發生在40歲以上,會造成患者疼痛、僵硬、行動不便。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">退化性關節炎也是中老年人失能的重要原因之一,想像一下如果走路十分鐘,膝蓋就會腫起來痛到受不了,哪都不能去,這對生活品質的影響有多大?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註1:軟骨流失變薄雖然是退化性關節炎的重要特色,但磨損程度與疼痛的程度往往不吻合。有些病人軟骨已經很薄了,卻一點也不痛,而相反的情況也不少見。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註2:退化性關節炎並不是只有軟骨流失,周邊包括骨頭、韌帶、肌腱、肌肉、滑液膜等都會產生病理變化。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">退化性關節炎是怎麼產生的?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">名偵探柯南說:「真相永遠只有一個」,但在醫學的領域裡,真相往往不只一個。</span></span></div>
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<a href="https://4.bp.blogspot.com/-BnIED98OA2c/WV5KVXhe5cI/AAAAAAAAGL8/ydL1zGC0K785mWIfciFmRjSg7r3Sr3fngCEwYBhgL/s1600/2405025696_243764e6d7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="279" data-original-width="500" height="356" src="https://4.bp.blogspot.com/-BnIED98OA2c/WV5KVXhe5cI/AAAAAAAAGL8/ydL1zGC0K785mWIfciFmRjSg7r3Sr3fngCEwYBhgL/s640/2405025696_243764e6d7.jpg" width="640" /></a></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">科學家目前並不完全知道退化性關節炎是怎麼來的,以前的觀念認為是機械性磨損造成軟骨流失,這概念聽來合理,但近來的研究發現真相其實複雜得多。</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span><br />
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">年齡、肥胖、職業(常常蹲下或跪著的工作)、舊傷、衝擊性運動、遺傳等都是退化性關節炎的</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2743580/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">危險因子</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。目前認為單純的壓力並不足以損害軟骨,而是組織的修復能力下降(例如年紀大),加上關節結構問題(例如O型腿),與環境因素複雜交互作用,最後才引發膝蓋退化。</span></span></div>
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<a href="https://3.bp.blogspot.com/-zz9vBgERTdg/WV5KTMVP9cI/AAAAAAAAGL0/nlQ3jIyp_YITverbMq31FJgMTIWEvghZgCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-07-06%2B%25E4%25B8%258B%25E5%258D%25889.57.15.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="860" data-original-width="1154" height="476" src="https://3.bp.blogspot.com/-zz9vBgERTdg/WV5KTMVP9cI/AAAAAAAAGL0/nlQ3jIyp_YITverbMq31FJgMTIWEvghZgCEwYBhgL/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-07-06%2B%25E4%25B8%258B%25E5%258D%25889.57.15.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">有學者最近</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724947/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">提出了一個新的觀點</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:肌肉是穩定關節與吸收衝擊的重要功臣,因此肌肉的失能與無力才是膝蓋退化的主因,這點史考特將在後續章節詳盡討論。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">運動會不會造成退化性關節炎?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果我們把人體關節想成是機械齒輪,那麼保養膝蓋的方法很簡單:就是盡量少用,並且常常上油潤滑它。換成人來說,就是盡量不要運動,什麼深蹲、跑步、爬山,只要會讓膝蓋承重的動作最好都避免。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特可以直接了當地告訴各位,這種想法是錯誤的。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果上述的「機械觀點」為真,所有運動的人膝蓋應該都會提早退化,但這個推論早已被科學否定。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2017年「美國運動醫學」期刊報導了一篇</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27519678" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">統合性研究</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,分析累積至今的文獻,學者發現跑步者接受膝關節置換手術的機會,比不跑步者來得低。</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19077939" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">比較70歲的跑者</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">與同年齡不運動的普通人,發現跑步並不會增加膝蓋退化風險。不只是跑步,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2743580/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">綜合目前科學研究</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">看來,中等強度的運動都不會引發退化性關節炎。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">請注意這句話的重點:「中等強度」,因為有些運動確實會加速膝蓋退化。</span></span></div>
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<span style="color: #666666; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/7718008" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">研究發現</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">長跑、舉重、足球等專項運動一旦達到了精英水準,例如你是國手,曾代表國家出國比賽,那麼老來發生退化性關節炎的機率就會比較高。另外,接觸性、具高衝擊性的運動如格鬥、曲棍球、美式足球、跳傘選手,年紀大了膝蓋也普遍更糟糕。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">那麼職業、業餘運動員,或是喜愛重量訓練的讀者們,該不該擔心膝蓋出問題?以下是史考特的看法:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">健康的膝蓋非常堅韌,可以吸收高強度的衝擊力。但為什麼職業運動,或是接觸性運動特別容易膝蓋退化呢?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">接觸性運動容易造成膝蓋受傷:非接觸性運動如蹲舉(深蹲),是在一個受控制的環境裡進行,選手們只要注意自己的姿勢就好了。可是武術、美式足球這種運動,對手在場上亂竄,隨時想要擒抱你撲倒你,根本就無法避免傷害。膝蓋一旦受傷後,因為軟骨、半月板的自我修復能力有限,又或者韌帶受傷、肌肉失能,造成膝關節的進一步不穩定而加速磨損,所以接觸性運動特別傷膝蓋。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">職業選手生來就是為了贏得比賽,因此體能表現往往是優先於健康考量。隨著運動表現提升,所需的訓練強度也得越高,訓練強度高,風險也會增加。硬舉300公斤的受傷風險遠比硬舉30公斤高,這點應該不難想像。但職業運動員即使受傷,也很少會就此停止訓練。在受傷的情況下膝關節更不穩定,加上訓練所承受的壓力,膝蓋當然提早退化。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在職業高水準賽事,選手常需要在肌肉疲勞的情況下持續承受關節衝擊力。肌肉疲勞會使其吸收衝擊、穩定關節的能力較差,也有可能造成膝關節磨損。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">簡單來說,膝蓋受傷加上長期承受高壓,或是在肌肉疲勞下持續運動,是職業與接觸運動選手好發退化性關節炎的主因。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在沒有受傷、不操過頭的前提下,膝關節對於逐漸增加的壓力有很好的耐受性。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">舉例來說,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15918131" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">核磁共振研究發現</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">職業馬拉松的膝關節在賽後好端端的沒有變化,但初學者完賽後膝蓋卻產生關節積液與各種構造異常。跑一樣的距離,老鳥的關節沒事,菜鳥卻慘兮兮,這是因為職業選手的膝關節經長期訓練,已經累積出足以承受馬拉松的抗壓性,但初學者的軟骨還很「嫩」,突然跑一場全馬對它而言不是訓練,是摧殘。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以重訓的族群來說,循序漸進、保持姿勢正確、注意身體復原、不要每次都操到力竭(註3),讓膝蓋的骨骼、肌肉、軟組織有時間慢慢適應增強的壓力。如果很幸運地一輩子都沒有受傷,那麼我個人猜測,重量訓練不會讓膝蓋退化,還反而可能保護膝蓋。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註3:這點是我個人推測,既然力竭是絕對的肌肉疲勞,那麼每一組蹲舉都操到力竭對膝關節的穩定性應該有不良影響。我認為力竭不是不可以,但是要「省著點用」。)</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">退化性關節炎患者可不可以運動?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">本文到此,有不少科學假說及史考特的推論,但「膝蓋退化患者可不可以運動?」這個問題的答案幾乎沒有爭議:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">「可以,而且建議要做。」</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">不管是</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27007113" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">水中有氧</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(用來減輕關節負重)、</span><a href="http://bjsm.bmj.com/content/early/2015/09/24/bjsports-2015-095424" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">陸上有氧</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12804434" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">重量訓練</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17986496" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">物理治療</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、走路、</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15769914" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">股四頭肌強化</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,都能夠減輕疼痛、增進日常活動功能,而且這些療效都有大量科學實證支持。即使是</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3606891/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">非常年長的老人</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,重量訓練也都有其功效。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">目前的科學研究不認為運動會加劇退化性關節炎的症狀,而且非藥物運動治療,與藥物的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18279766" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">效果相當</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這又呼應到我們前面所提及的,如果退化性關節炎是單純磨損所造成,那麼運動應該只會加劇症狀,而不該改善疼痛。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">膝蓋退化性關節炎患者的運動處方上,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11480416" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">美國老人醫學會建議</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">一週:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">每天都執行緩和伸展運動,以增進活動度。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">每週2-3次重量訓練,強度為40-60% 1RM 8-10下。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">每週2-5次有氧運動,每次20-30分鐘,強度為最大心率(或攝氧量)的40-60%。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">實際執行還是建議經醫師、物理治療師、或是專長的體能教練指導下進行。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">目前科學認為,中等強度運動不會造成膝蓋退化,這包括了重量訓練在內。即使膝關節已經退化的患者,也不該就此停止運動。相反地,運動能減緩疼痛、增進功能,是治療退化性關節炎重要的一環。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">人體運作比機械複雜得多,組織會自我修復、關節作用會隨著肌肉功能改變、疼痛由神經系統主宰。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我們應該要拋棄「所有壓力都會造成關節退化」或是「關節退化就該多休息」的老舊思維。</span></span><br />
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史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com9tag:blogger.com,1999:blog-8866697941192001298.post-76187987286376372282017-06-21T20:40:00.002-07:002018-02-11T21:32:41.249-08:00【觀念】懷孕與運動(下)孕婦該怎麼運動?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><a href="http://one-minutefitness.blogspot.tw/2017/05/pregnancy-exercise-i.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">上一篇</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">文章我們談到孕婦運動有那些好處與風險,今天我們將切入實作面,教各位設計安全又好處多多的孕婦運動計畫。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(重要提醒:孕婦開始運動前均應諮詢婦產科醫師意見,以避免不必要風險。)</span></span></div>
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<span style="color: #666666; font-size: large;"><a href="https://3.bp.blogspot.com/-L2cxOj-xHeA/WUs7WFSd8nI/AAAAAAAAGLM/0cJ5lGXsZnwFeyL02854udQAlFfX41G0QCLcBGAs/s1600/15599927_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="565" data-original-width="848" height="426" src="https://3.bp.blogspot.com/-L2cxOj-xHeA/WUs7WFSd8nI/AAAAAAAAGLM/0cJ5lGXsZnwFeyL02854udQAlFfX41G0QCLcBGAs/s640/15599927_m.jpg" width="640" /></a></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">有氧運動</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">一分鐘健身教室的讀者應該有不少是重量訓練愛好者,一直以來史考特也是大力推崇重量訓練的種種好處。不過很可惜地,針對孕婦而言,現有的研究幾乎都是針對有氧運動所做。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">孕婦有氧運動的安全性、好處、及風險都有大量的研究可供參考,因此站在「一分證據說一分話」的立場上,史考特建議以有氧作為孕婦運動的主體。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">推薦的運動方式:快走、跑步、爬山、游泳、瑜珈、腳踏車等都是非常好的選擇。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">但甚麼樣的運動則該被避免呢?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">接觸性運動如:籃球、足球、武術格鬥,這些運動容易產生高能量撞擊而傷害胎兒。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">容易跌倒的運動:如溜冰、滑雪、越野單車、衝浪。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">高溫環境下的運動:如熱瑜珈、以及(台灣)盛夏的戶外運動。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">孕婦的有氧運動時間每周應至少150分鐘,這點與世界衛生組織對一般大眾的建議並無不同。例如每週五天,每天30分鐘就是一個很好的起點。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果是之前沒有運動習慣的婦女,可以先由中低強度開始,意即運動到有一點點喘,卻還可以完整地說出一個句子的程度。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(「我好累喲!快死掉了」這樣就是不錯的強度。「我...我...我快死....死掉了」這樣子就有一點太強了。)</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">如果您有心律監控表,不妨將</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16888450" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">目標心律定在每分鐘130-145下</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(初學者),或是145-160(進階者)不等。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">重量訓練</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如上述提到的,現有研究對孕婦的重量訓練所知極為有限,在風險尚不明確的情況下,我的建議偏向保守,最糟也就是練了沒甚麼效果,至少寶寶跟媽媽都是安全的。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">孕婦重訓的安全性尚有爭議,過去</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17095552/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">有研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">指出,在懷孕期間搬重物與流產風險沒有相關。但也有</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23839660" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">丹麥報導</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">認為,每天舉起超過1000公斤量(例如舉起10公斤物品100次),或是舉起超過20公斤物品10次,都會增加早產風險。現有的</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4552317/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">職業醫學指引</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">建議限制孕婦提重物不超過16公斤(懷孕20周以下)至11公斤(20周以上)。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">綜合以上資訊,我建議每周進行二至三次重量訓練,每次皆訓練全身大肌群(胸、背、下肢)。重量選擇應落在可舉起最大重量的60%以下(60%1RM),每個動作三組,每組10到15下,不做到肌肉力竭。整個訓練包括暖身約45-60分鐘即可完成。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">孕婦可以使用自由重量、固定式機械、身體重量、或是彈力繩。但須注意不管是哪一種訓練法,都應保持自然呼吸,避免憋氣。一般人閉氣不會有甚麼大問題,但孕婦在憋氣下腹內壓增加可能影響到胎盤血流,不可不慎!</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">甚麼時候該停止?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果您運動時出現以下危險症狀,請立刻停止並就醫:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">陰道出血</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">規則宮縮</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">破水</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">沒運動就會喘</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">頭暈</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">劇烈頭痛、胸痛</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">小腿痛、腫</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">實際範例</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">綜合以上的觀念,實際適合孕婦執行的運動課表會是甚麼樣子呢?以下是一周訓練計畫參考。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">注意,運動初學者請循序漸進,慢慢增加運動的時間與強度。有氧運動應維持有一點喘,有一點出汗的強度,但不應喘到講話斷斷續續。</span></span></div>
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<table style="border-collapse: collapse; border: none; width: 451.27559055118115pt;"><colgroup><col width="*"></col><col width="*"></col><col width="*"></col></colgroup><tbody>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">有氧運動</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重量訓練</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">周一</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">快走30分鐘</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重訓45分鐘</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">周二</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">腳踏車30分鐘</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">週三</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">快走30分鐘</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重訓45分鐘</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">週四</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">腳踏車30分鐘</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">休息</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">週五</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">快走30分鐘</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重訓45分鐘</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">週六</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">休息</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">休息</span></span></div>
</td></tr>
<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">週日</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">休息</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">休息</span></span></div>
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</tbody></table>
</div>
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<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">重量訓練的範例如下,點選訓練動作即可開啟超連結至圖片示範。重量訓練初學者務必要請體能教練指導。</span></span></div>
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<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">訓練前暖身:跑步機快走5分鐘、滾筒放鬆、關節活動度。</span></span></div>
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<br /></div>
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<table style="border-collapse: collapse; border: none; width: 451.27559055118115pt;"><colgroup><col width="*"></col><col width="*"></col><col width="*"></col><col width="*"></col></colgroup><tbody>
<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">組數</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">次數</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">組間休息時間</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://1larwpdbnvqpcz84vezsi9nu.wpengine.netdna-cdn.com/wp-content/uploads/2015/08/HP_Glossary_Squats.jpg" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6; font-size: large;">徒手蹲</span></span></a></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3組</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">15下</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3分鐘</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://greatist.com/sites/default/files/styles/article_main/public/KBDeadlift.png?itok=swvwRn-S" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6; font-size: large;">壺鈴硬舉12公斤</span></span></a></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3組</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">15下</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3分鐘</span></span></div>
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<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://s-media-cache-ak0.pinimg.com/originals/92/aa/17/92aa1730b4919c21c733ef14cba0845d.jpg" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6; font-size: large;">單腳臀舉</span></span></a></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3組</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">15下</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3分鐘</span></span></div>
</td></tr>
<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://dsw1e6vxqxp82.cloudfront.net/products/media/catalog/product/cache/57/image/9df78eab33525d08d6e5fb8d27136e95/s/-/s-line_chest_press_female.jpg" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6; font-size: large;">坐姿機械胸推</span></span></a></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3組</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">15下</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3分鐘</span></span></div>
</td></tr>
<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://munfitnessblog.com/wp-content/uploads/2008/02/wide-grip-lat-pull-down.jpg" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6; font-size: large;">滑輪下拉</span></span></a></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3組</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">15下</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3分鐘</span></span></div>
</td></tr>
<tr style="height: 0pt;"><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><a href="http://www.womenshealthmag.com/sites/womenshealthmag.com/files/images/0905-poster-side-plank.jpg" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">側棒式</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">+</span><a href="https://s-media-cache-ak0.pinimg.com/736x/f2/9a/b1/f29ab1ffda78c11ed20702efaaafab33.jpg" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">鳥狗式</span></span></a></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(超級組,兩個動作中間不休息)</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3組</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">維持10秒鐘</span></span></div>
</td><td style="border-bottom: solid #000000 1pt; border-left: solid #000000 1pt; border-right: solid #000000 1pt; border-top: solid #000000 1pt; padding: 5pt 5pt 5pt 5pt; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">3分鐘</span></span></div>
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</div>
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<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以上課表每周進行三次,每次約45-60分鐘可完成。當然也可以替換掉訓練動作,或是採用健美式訓練每天練不同部位。但仍應注意不可憋氣、不力竭、並選擇可做15下以上的輕重量。</span></span></div>
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<br /></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">看完了本篇,有沒有對孕婦運動的實際執行更有一些概念了呢?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">懷孕期間運動能為媽媽與寶寶都帶來許多健康好處,只不過運動前應先經婦產科醫師同意,並避免特定運動、控制強度來降低運動風險。</span></span></div>
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史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com1tag:blogger.com,1999:blog-8866697941192001298.post-56062145821426953522017-05-22T08:48:00.001-07:002017-05-22T20:48:45.707-07:00【觀念】懷孕與運動(上)好處與風險<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">運動對健康極為有益,這點在科學上幾乎無庸置疑。但運動對孕婦是否也一樣好處多多?許多人可能就有不同看法了。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">最近</span><a href="http://www.appledaily.com.tw/realtimenews/article/new/20170513/1117368/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">某孕婦挺著大肚子重訓</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">的新聞引發廣泛討論。有人認為懷孕還能保持這樣的身材</span><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: line-through; vertical-align: baseline; white-space: pre-wrap;">太令人髮指</span><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,有人認為這樣會對寶寶造成危險,是不負責任的作法。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">本篇整理現有科學證據,來分析懷孕中運動的好處與風險。如果各位覺得講一堆統計科學的東西太囉唆,每段的結尾有小結可以</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: line-through; vertical-align: baseline; white-space: pre-wrap;">直接按End</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">節省時間。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(重要提醒:所有孕婦開始運動前均應諮詢婦產科醫師意見,以避免不必要風險。)</span></span></div>
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<a href="https://1.bp.blogspot.com/-xdapNQlxVjY/WSMGvKBQzuI/AAAAAAAAGJ4/gEKWMTEgv8YHHRIMzLoNqKzHGnnNO4XPACLcB/s1600/22936545_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://1.bp.blogspot.com/-xdapNQlxVjY/WSMGvKBQzuI/AAAAAAAAGJ4/gEKWMTEgv8YHHRIMzLoNqKzHGnnNO4XPACLcB/s640/22936545_m.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">「不運動」的風險</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在開始前讓我們先聊聊「風險」這件事。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">人生在世無處不是風險,出門上班怕出車禍、投資理財怕被套牢、約妹妹(底迪)出來約會怕尷尬沒話題。運動也有很多的風險,有人踢球踢到十字韌帶斷掉、有人騎腳踏車摔到大腿骨折、有人跑馬拉松在終點前昏厥不醒。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">但為什麼還有那麼多人願意上班、投資、約會、運動?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">因為不去做這些事情也有很高的風險阿!不上班會窮死、不投資存款會被通膨吃掉、不約會會空虛寂寞覺得冷、不運動會生病肌少身材走鐘。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">過去為了避免運動相關風險,醫界對孕婦的運動態度較為保守。但近來學界體認到「不運動」本身就是一種風險,因此紛紛根據科學研究改變臨床建議。</span><a href="http://www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Physical-Activity-and-Exercise-During-Pregnancy-and-the-Postpartum-Period" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">美國婦產科醫學會已經提出正式建議</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,無特殊禁忌症的婦女應在懷孕的前、中、後從事規律運動。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">以下我們就要來討論孕婦運動有哪些好處,又有哪些風險。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">孕婦運動的好處</span></span></div>
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<span style="font-family: "arial"; font-size: large; white-space: pre-wrap;"><b>1. 維持有氧耐力、肌力、與各項體能指標</b></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed?term=22843114&holding=itwchagulib&myncbishare=itwchagulib" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">2012年美國學者Price等人</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">找來62位懷孕12-14周的準媽媽,平均分配至不運動與有氧運動組。有氧運動組每週運動4天,每次45-60分鐘,一直進行到懷孕36週。</span><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span><br />
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">有氧運動組的媽媽不僅體能變好、肌耐力增加,她們接受剖腹產的機會大幅下降、分娩後的復原也更迅速。</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<a href="https://2.bp.blogspot.com/-Zj3WpL9dVls/WSMGstnjjpI/AAAAAAAAGJ0/eocFEPHpQHMhsVS94MTz01z_lRw1jRV6wCEw/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-05-22%2B%25E4%25B8%258B%25E5%258D%258811.19.43.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="472" src="https://2.bp.blogspot.com/-Zj3WpL9dVls/WSMGstnjjpI/AAAAAAAAGJ0/eocFEPHpQHMhsVS94MTz01z_lRw1jRV6wCEw/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-05-22%2B%25E4%25B8%258B%25E5%258D%258811.19.43.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">運動一定要很劇烈,很辛苦,大汗淋漓才有效嗎?絕對不是的!</span></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/22825089" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">巴西研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">顯示,孕婦每周快走三次、每次最少15分鐘,走到有一點點喘(最大心跳率60%以上)的程度,就足以提升有氧能力,而且沒有任何的不良副作用。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">小結:運動可以維持甚至增進孕婦的各項體能指標。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">2. 控制體重</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">懷孕期間體重上升是一件自然且必要的事情,但如果上升的體重在分娩後不願下降,那麼事情可能就不太妙了。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/7723638" style="text-decoration: none;" target="_blank">1995年美國學者的調查顯示</a></span></span></span><span style="color: #666666; font-family: "arial"; font-size: large; white-space: pre-wrap;">,比起不運動者</span><span style="color: #666666; font-family: "arial"; font-size: large; white-space: pre-wrap;">,懷孕期間維持原本運動習慣的婦女體重上升的幅度較小(少了3.3公斤),皮下脂肪的厚度也比較薄(平均差了近1公分之多)。過瘦的孕婦會不會影響寶寶發育呢?請別擔心,運動的婦女在懷孕期間體重仍然增加了13公斤,屬正常範圍內。</span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/25406335" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">英國運動醫學期刊的統合性分析</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">整理了五篇研究後認為,運動對懷孕期間的體重控制有一些幫助(約兩公斤的差距),但在分娩後的差距縮小到一公斤左右,且未達統計顯著。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">這又呼應了史考特</span><a href="http://one-minutefitness.blogspot.tw/2014/12/blog-post_25.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">一直在講的重要觀念</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:運動對健康很重要,但它的減重效果不是太理想。實際減重的成效,會遠小於跑步機上累積的卡路里數字,這點在過去的研究一再地被重複驗證。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不管是男是女,懷孕與否,我們都不該否認運動對體重控制的幫助,但也不該過度吹捧其效果。運動僅能作為小小的輔助腳色,聰明的飲食計畫才是體重控制的關鍵!</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">小結:運動對孕期體重控制有微小但確實的幫助。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b>3. 預防腰酸背痛</b></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這又是一條老少男女、懷孕或沒懷孕皆通用的法則:規律運動能緩解腰酸背痛。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">懷孕時隨著肚子變大,身體的重心會往前跑,腰椎與軀幹肌肉必須承受日益增加的壓力。男性朋友們不要笑,拿個十公斤壺鈴綁在肚子上,不用一小時你就知道厲害了。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">再加上</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4282454/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">懷孕期間鬆弛素</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(Relaxin,一種荷爾蒙)的分泌,軟化了骨盆周圍與全身上下的韌帶,讓腰酸背痛更加嚴重。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">頂著大肚子很不舒服沒錯,但這時候如果怕累怕腰痠而整天躺著,只會讓情況越來越嚴重。</span><a href="http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD001139.pub4/full" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">2015年Cochrane</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(著名實證醫學機構)發表了評讀現有文獻的結論:懷孕婦女不管是下背痛或是骨盆痛,運動皆能解緩她們的症狀,並且減少因疼痛而請病假的次數。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這邊的運動並不限種類,不管是瑜珈、核心訓練、有氧運動、拉筋均有效果。持續不停地進行至少8-12週,是現有研究的共通點。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">小結:運動有助於改善孕婦的腰痠背痛。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b>4. 預防糖尿病</b></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">懷孕過的媽媽可能有印象,24-28周間要喝下一杯甜到永生難忘的糖水,接著抽血看看有沒有妊娠糖尿病。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">懷孕過程中的內分泌變化,會讓媽媽進入一個相對「</span><a href="http://one-minutefitness.blogspot.tw/2015/12/what-is-insulin-resistance.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">胰島素阻抗</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">」的情況。也就是胰島素沒有辦法發揮原本的作用,使得血糖亂飆。妊娠糖尿病會使懷孕的風險增加,小朋友出生後也有比較高的機率產生肥胖與糖尿病。所以才要做孕期的篩檢,以及早治療。</span><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span><br />
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">運動對妊娠糖尿病有治療兼預防的效果:懷孕期間從事規律運動的媽媽,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9400338" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">得到糖尿病的風險降低</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。如果已經被診斷糖尿病的媽媽也別擔心,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?term=2764059&holding=itwchagulib&myncbishare=itwchagulib" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">僅六週的飲食加運動</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">就能讓血糖回復到正常範圍。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">小結:運動可預防及治療妊娠糖尿病。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b>5. 分娩更順利</b></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">來自西班牙的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed?term=25615706&holding=itwchagulib&myncbishare=itwchagulib" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">指出,在懷孕中規律運動的婦女,分娩所需的時間更短,其第一產程(開始</span><span style="background-color: white; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">陣痛到子宮頸全開的過程</span><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)平均縮短了兩小時之多。分娩的疼痛是世上最劇烈的一種,靠運動來讓它縮短兩小時應該很划算吧?</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">此外,規律運動的懷孕婦女需要剖腹產的</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/2256485" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">機率大幅降低</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,經陰道生產的過程也更加順暢。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">小結:運動讓分娩的過程縮短,且更加順利。</span><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<a href="https://3.bp.blogspot.com/-kudaBGNOWVY/WSMGvNgML-I/AAAAAAAAGJ8/khTUWSnialoCi2DM0e1AIkV4CIsOJZUuACEw/s1600/pregnant-1245703_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://3.bp.blogspot.com/-kudaBGNOWVY/WSMGvNgML-I/AAAAAAAAGJ8/khTUWSnialoCi2DM0e1AIkV4CIsOJZUuACEw/s640/pregnant-1245703_1920.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">孕婦運動的風險</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">講了那麼多懷孕運動的好話,</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: line-through; vertical-align: baseline; white-space: pre-wrap;">公平公正如史考特者</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">當然也要來聊聊懷孕運動的風險。</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span><br />
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<span style="font-family: "arial"; font-size: large; white-space: pre-wrap;"><b>1. 運動傷害</b></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">孕婦與一般人一樣,只要運動就會有傷害的風險。再加上前面提到懷孕中鬆弛素的分泌,導致肌腱韌帶的強度更加下降。</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3319730/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">過去的研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">認為,孕婦活動與運動相關的傷害發生率不高(2%),且超過一半是輕微的擦傷或瘀青。但發生嚴重傷害的話,受傷的可是兩個人,因此還是應該嚴加防範運動傷害。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">小結:孕婦並不會特別容易發生運動傷害,但一人受傷兩人遭殃,還是應特別小心。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b>2. 熱傷害</b></span></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/1640616" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究認為</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,孕婦處在高溫的環境下可能對胎兒的神經管發展有不良影響,溫泉、蒸汽浴、電毯、熱瑜珈、發燒都算在內,且不限時間長短,有接觸風險就會增加。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">運動讓人心跳加速,大汗淋灕,體溫升高會不會也增加胎兒風險呢?別擔心!</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">孕婦進行一小時中等強度的有氧運動,大約是有一點點喘但還可以說話的程度,</span><a href="http://www.sciencedirect.com/science/article/pii/S0146000596800243" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">體溫最高僅會上升到37.8度</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。另一篇</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15603564" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">瑞典研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">認為,最大心率70%以下的運動不會升高核心溫度。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">所以孕婦在中等強度的運動下,體溫是穩定的,可以安心運動。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">小結:孕婦應避免在高溫環境下運動,運動強度宜適中。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b>3. 胎兒缺氧</b></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">運動時肌肉需要大量氧氣,因此心臟必須加倍工作來增加血流輸出。但孕婦的心臟可是同時為兩個人工作,會不會應付不來呢?</span></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed?term=3285041&holding=itwchagulib&myncbishare=itwchagulib" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究發現</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">孕婦騎腳踏車讓心跳到達每分鐘148下時,胎兒的心跳幾乎不會改變。相對地,如果請準媽媽們使出渾身解數,達到最大輸出功率時,則胎兒心跳往往會變慢,這可能反映出胎盤供氧量不足的現象。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">即使是體能超群的奧運選手也不例外,在達到最大心跳90%時,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21393257" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">胎盤的血液供應會降低</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">這些胎兒的心跳血流變化,多發生在劇烈運動後,而且一下子就恢復正常了。儘管目前</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3464969/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">沒有證據顯示</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">這些生理數據的變化會傷害胎兒,但保守一點總是好的。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">小結:在普通強度運動下,不必擔心胎兒會有缺氧問題。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b>4. 早產/流產</b></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">對於孕婦來說,沒有什麼比流產更可怕了。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在某些醫療情況下,醫師會要求孕婦安胎並完全臥床休息。這是否代表健康孕婦也應該臥床休息,才能盡量降低流產風險呢?</span></span></div>
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<span style="font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pubmed/27319364" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">綜合目前研究看來</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,每週三到四次,每次35-90分鐘的有氧運動不會增加早產風險。西班牙學者Barakat認為重量訓練一樣是安全的,可惜</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19608151" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">這篇研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">用的是彈力繩跟小於三公斤的槓鈴(竟然有這種東西),可能不太適合「正常」</span></span><span style="color: #666666; font-family: arial; font-size: large; white-space: pre-wrap;">重訓習慣的讀者。</span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在懷孕過程中維持中等強度運動習慣,並不要嘗試突破自身極限,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/2603898" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">應該是安全的</span></span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">小結:中等強度有氧運動與極輕的重量訓練應不會造成早產或流產風險增加。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">所有孕婦皆應取得婦產科醫師的同意,才可以開始運動。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">懷孕期間運動對媽媽與寶寶都有許多益處。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">至今尚未有明確證據顯示運動對胎兒或媽媽有害。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">懷孕時運動風險雖不是零,但在適當規劃下,運動好處遠大於風險。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">一般來說大家運動想追求的不外乎是健康、外觀、或體能,史考特建議各位準媽媽:</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b>「孕婦應以『健康』為運動的終極目標,在這非常時期請先將體能與體態的目標放一邊,以求風險最小化。」</b></span></span></blockquote>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在下一篇文章裡,史考特將會提到一些懷孕媽媽實際運動的規劃及建議。</span></span></div>
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史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com0tag:blogger.com,1999:blog-8866697941192001298.post-44811162141509135842017-04-09T21:27:00.000-07:002017-04-09T21:27:19.015-07:00【迷思】沒在健身者,喝乳清會肥?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">有健身習慣的讀者,應該很常被問到:「你有在喝高蛋白嗎?」</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">「味道怎麼樣啊?」</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">「不會傷腎臟嗎?」</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">「因為你有在練吧?一般人喝應該會變胖」</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">高蛋白營養品主要的消費群是健身者及運動員,普羅大眾比較少(但不是沒有)在喝。問題來了,如果沒在練,或是練得不夠的人買高蛋白來喝會不會變胖?畢竟多餘熱量都會變成脂肪堆積起來對吧?</span></span></div>
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<a href="https://1.bp.blogspot.com/-h3AvH3MEb4k/WOsIv8b5I8I/AAAAAAAAGI0/cXIbhIKPsoMKk16b3o3ywhgHqLpqZoQ6wCLcB/s1600/54776175_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://1.bp.blogspot.com/-h3AvH3MEb4k/WOsIv8b5I8I/AAAAAAAAGI0/cXIbhIKPsoMKk16b3o3ywhgHqLpqZoQ6wCLcB/s640/54776175_m.jpg" width="640" /></a></div>
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<a name='more'></a><b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /><br /></span></b><br />
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<span style="font-size: large;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange;">一天兩杯高蛋白</span></span><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">美國學者Baer等人在2011年發表</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145217/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">研究成果</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">於「營養學期刊」上,旨在評估蛋白質營養品對肥胖成年人的體重影響。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">90位過重至肥胖的成年人(BMI值平均31)被分至乳清蛋白、大豆蛋白、碳水化合物三組:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">乳清蛋白組:動物性蛋白質,一天兩份,共提供56公克蛋白質。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">大豆蛋白組:植物性蛋白質,一天兩份,共提供56公克蛋白質。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">碳水化合物組:麥芽糊精,一天兩份,提供與其他兩組相同的熱量。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">所有受試者早餐晚餐各喝下一杯粉末泡的營養品,除此之外完全不需刻意改變飲食習慣,也不必做額外運動。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">簡單來說,本研究在沒練的肥胖者飲食中加入乳清、大豆蛋白、碳水化合物,看看他們的身體組成發生什麼變化。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">值得注意的是,本研究採取「隨機雙盲」法,研究過程中受試者與學者都不知道誰被分到了哪一組,自己喝下肚的粉末又是什麼。直到研究結束、統計分析完成後,掌有分組排序的獨立第三方才會「解盲」,讓真相大白。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">受試者拿到沒有標示內容物的營養品,連Baer也說不出你喝的是乳清還是麥芽糊精。一直到量完最後體重、體脂,統計跑完之後,所有人才會知道自己被分到哪一組。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這是為了避免受試者與實驗設計者的心理、行為去影響到研究結果,既然沒有人能事先知道分組情況,也就不會有不公平的情況發生,可謂是最嚴謹的臨床研究法。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">經過23週後,受試者的體重發生什麼變化呢?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">乳清蛋白能減脂</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">儘管在飲食中加入熱量相等的補充品,三組的命運卻大不相同。碳水化合物組體脂增加,乳清蛋白組卻減去體脂。</span></span></div>
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<a href="https://4.bp.blogspot.com/-4tz1a-yS9Ts/WOsJRCphzLI/AAAAAAAAGI8/SWf3jF69P2ElYubucz1lNw5vrL8QV9C5wCLcB/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-04-08%2B%25E4%25B8%258B%25E5%258D%25889.01.55.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://4.bp.blogspot.com/-4tz1a-yS9Ts/WOsJRCphzLI/AAAAAAAAGI8/SWf3jF69P2ElYubucz1lNw5vrL8QV9C5wCLcB/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-04-08%2B%25E4%25B8%258B%25E5%258D%25889.01.55.png" width="640" /></a></div>
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<span style="color: #666666; font-family: Arial; font-size: large; white-space: pre-wrap;">在研究結束時,乳清蛋白組的體脂比碳水化合物組少了2.3公斤,體重少了1.8公斤,大豆蛋白組則居中。這意味著乳清蛋白組不但減去了體脂肪,還很可能保留了更多肌肉(註1)</span><br />
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不控制飲食、不增加運動量,光喝乳清蛋白就能減脂,這該如何解釋?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註1:這邊是指與碳水化合物組比較,本研究沒有一個什麼都不做的「純控制組」,因此我們其實無法推斷加入乳清蛋白是否真能達成增肌減脂的目的。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">可能的解釋</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果肥胖是單純的加法減法,那麼不管是乳清、大豆、還是碳水化合物組,應該都會因吃下過多的熱量而在23週中增加10公斤體重。但是他們的身體並沒有那麼傻,沒有人真的胖了10公斤。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(如果是我應該會嚇到把</span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: line-through; vertical-align: baseline; white-space: pre-wrap;">不知名粉末</span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">全丟了)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這是因為,身體會根據攝取熱量多寡來校正食慾與熱量輸出。</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">過去研究一再顯示,蛋白質有較好的飽足能力,能讓食用者不自覺降低熱量攝取。而精製碳水化合物(如本研究使用的麥芽糊精),卻會透過胰島素的作用讓受試者在4-5個小時後感到</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10049982" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">加倍飢餓</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。食慾的差異,很可能是兩組間身體組成差異的主因。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">此外,乳清蛋白組血液中的飢餓素(Ghrelin)在實驗結束後,較其他兩組顯著為低。飢餓素是一種促進食慾的荷爾蒙,這點也能很好地解釋乳清蛋白的減脂效果。</span><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">相較碳水化合物飲品,肥胖者飲用乳清蛋白有減脂的效果,這或許是因為蛋白質能抑制饑餓感。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">乳清蛋白的效用比大豆蛋白好,其中的原因尚不明瞭。</span></span></div>
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<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不論目標是增肌或減脂,蛋白質都是重要的營養素,體脂超標的族群仍適合補充乳清蛋白。</span></span></div>
<span style="color: #666666; font-size: large;"><br /></span>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com7tag:blogger.com,1999:blog-8866697941192001298.post-67894157294629923992017-03-30T06:23:00.003-07:002017-03-30T06:23:42.981-07:00【新知】不愛吃早餐,就別吃了吧!<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">「吃早餐」是貼近每個人生活的一件事,卻也是充滿爭議的話題。一分鐘健身教室點擊率最高的幾篇文章,包括</span><a href="http://one-minutefitness.blogspot.tw/2017/01/leangains-study.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">不吃早餐好處多多?16/8間歇性斷食法</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="http://one-minutefitness.blogspot.tw/2014/04/blog-post_5528.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">早餐要吃得像國王?</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">都在探討早餐與體重的關係。</span></span></div>
<b id="docs-internal-guid-77aa1e7a-1f5f-0746-7b66-d124789c3132" style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">今年又有一篇研究加入反抗軍勢力,挑戰「早餐很重要」的傳統觀念。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">一句話濃縮本篇重點:「沒有吃早餐習慣的人,逼他吃早餐只會害他變胖!」</span></span></div>
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<a href="https://4.bp.blogspot.com/-3H9Vv7StIj8/WN0GM2mebUI/AAAAAAAAGII/jdhQEwi9ac82QlY5YurDFQbhzHwoof_JQCLcB/s1600/1024px-Pavilion_cafe_breakfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://4.bp.blogspot.com/-3H9Vv7StIj8/WN0GM2mebUI/AAAAAAAAGII/jdhQEwi9ac82QlY5YurDFQbhzHwoof_JQCLcB/s640/1024px-Pavilion_cafe_breakfast.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">By Avid Hills (Breakfasts) [CC BY 2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">早餐與體重的微妙關係</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">大家都知道,吃早餐是很rock的一件事,不僅學者專家這麼說,連廣仲也同意。</span></span></div>
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<a href="https://2.bp.blogspot.com/-N3qlDNuKKOk/WN0GM3UbEHI/AAAAAAAAGIE/CihMS8-k2w0j5Urk5MzM54ZUGFxgcdLxQCLcB/s1600/hqdefault%2B%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://2.bp.blogspot.com/-N3qlDNuKKOk/WN0GM3UbEHI/AAAAAAAAGIE/CihMS8-k2w0j5Urk5MzM54ZUGFxgcdLxQCLcB/s640/hqdefault%2B%25281%2529.jpg" width="640" /></a></div>
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<span style="font-size: large;"><a href="http://www.commonhealth.com.tw/article/article.action?nid=60952" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">不吃早餐容易發胖</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="http://www.appledaily.com.tw/appledaily/article/supplement/20131129/35470808/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">膽結石</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="https://www.cmoney.tw/notes/note-detail.aspx?nid=13001" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">會短命</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><a href="http://health.businessweekly.com.tw/AArticle.aspx?id=ARTL000022236" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">常感冒</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、甚至連</span><a href="https://www.healthway.tips/content/424635314437373542444435.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">性愛都會失去刺激</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(!)。在Google大神上搜尋「早餐」加上任何一種疾病或身體症狀,都能找到一篇文章告訴你不吃早餐會如何如何,你的肝臟、大腦、胃、小弟弟,又會如何如何地壞掉。</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">這些說法並不是空穴來風,觀察性研究一再顯示,規律吃早餐者的BMI值較低。早餐穀片公司特別喜歡這些研究,某業者的</span><a href="https://www.google.com.tw/url?sa=t&rct=j&q=&esrc=s&source=web&cd=4&cad=rja&uact=8&ved=0ahUKEwj4-aSUo_nSAhUBVrwKHf1rCfEQFggxMAM&url=https%3A%2F%2Fwww.kelloggsnutrition.com%2Fen_CA%2Fknowledge%2Fbreakfast%2FBreakfast_A_Tool_in_Weight_Management.html&usg=AFQjCNFO5SLhwLX5Ic-_TNzK0kFKfC0Grw&sig2=kRpnji9kEvHZirPsqmmtlg" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">宣傳文件</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">中洋洋灑灑地列出四篇研究,告訴大眾不吃早餐是如何地使人發胖,</span><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: line-through; vertical-align: baseline; white-space: pre-wrap;">講得好像吃下添加大量糖的穀片就會瘦一樣</span><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">關聯性不代表因果關係,現實世界中不常吃早餐的人們往往有一連串的特殊習慣,讓他們與常吃早餐者截然不同。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">試想看看,什麼樣的人會不吃早餐?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(謎之聲:睡過頭的人嘛!XD)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">那什麼樣的人會睡過頭呢?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(謎之聲:晚睡的人嘛!XD)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">那他們為什麼會晚睡呢?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(謎之聲:因為要加班、應酬、打電動、趕報告嘛!XD)</span></span></div>
<b style="font-weight: normal;"><span style="color: #666666; font-size: large;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">許多相關的生活態漸漸浮現出來:睡眠不足、壓力大的上班族或學生,想必也沒什麼時間運動,大多外食,宵夜是必備。這樣的生活型態,還能不胖嗎?</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">有</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16129078" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">一篇觀察性研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">就坦承:吃早餐者往往是女性、年紀更大、白人(這篇是美國人寫的)、不抽煙、常運動、而且刻意地在控制體重。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">也因此,從這些人口的觀察、各種特徵的「連連看」中要推斷出早餐使人苗條,是非常不恰當的。要得知早餐與體重間的因果關係,我們一定一定需要隨機臨床試驗,以實驗組、控制組的方式消弭各種變因的影響。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這正是今天這篇研究所做的事。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">實驗方法</span></span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">美國學者LeCheminant將</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28063876" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">這篇臨床研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">成果發表在2017年的「食慾」期刊上,他招募了49位「沒有」吃早餐習慣(這點很重要)的婦女,將其分配至早餐組與不吃組。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">早餐組:在每天8:30以前吃下日均熱量的15%以上。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不吃組:每天早上11:30後才能攝取有熱量的食物,在11:30前是禁食狀態。</span></span></div>
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<a href="https://3.bp.blogspot.com/-1c3eyjYtcsY/WN0GRUlRjSI/AAAAAAAAGIQ/FsJwrqBTbTwH3dqLDDOkwvv3L5SoGhu2wCEw/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-03-28%2B%25E4%25B8%258B%25E5%258D%25889.54.23.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="358" src="https://3.bp.blogspot.com/-1c3eyjYtcsY/WN0GRUlRjSI/AAAAAAAAGIQ/FsJwrqBTbTwH3dqLDDOkwvv3L5SoGhu2wCEw/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-03-28%2B%25E4%25B8%258B%25E5%258D%25889.54.23.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">經過說長不長,說短不短的四週後,她們的身體發生了什麼變化?</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">實驗結果</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">在一個月的時間裡,早餐組比不吃組每天多攝取了266大卡,這些熱量也反映在體重上:她們比不吃早餐的同胞多增加了0.7公斤體重,這些重量完全來自脂肪。</span></span></div>
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<a href="https://3.bp.blogspot.com/-b0SluZ0IFhg/WN0GRDjO6bI/AAAAAAAAGIM/Hoh6ID2UvqILTylJhx7y8l5kOklOWXWLgCEw/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-03-28%2B%25E4%25B8%258B%25E5%258D%258810.44.24.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="472" src="https://3.bp.blogspot.com/-b0SluZ0IFhg/WN0GRDjO6bI/AAAAAAAAGIM/Hoh6ID2UvqILTylJhx7y8l5kOklOWXWLgCEw/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-03-28%2B%25E4%25B8%258B%25E5%258D%258810.44.24.png" width="640" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">吃早餐真的就會瘦嗎?這些數據可不同意!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">觀察重點</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">早餐支持者常引用的一個論點,就是早餐能幫助控制食慾,降低飢餓感,讓一整天的熱量攝取得到控制。這點很明顯與本篇結果不符:早餐多攝取的熱量,並沒有使她們在中午或晚上少吃一點。</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">此外,根據她們連續23天配戴的加速度計,她們的活動量在實驗前後保持不變,這頓早餐的熱量無處可去,只有在肚子裡待下來。</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">所以,本研究給我們的最大啟示在於:「強迫不吃早餐的人開始吃早餐,會害她們變胖」。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">史考特另外補充兩點:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: large;"><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">如果不限制內容,普通人的早餐會吃甚麼?無非是燒餅、飯糰、三明治、紅茶這些精製碳水化合物,而這正是早餐組受試者所吃的(註1)。</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10049982" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #3d85c6;">過去研究</span></span></a><span style="background-color: transparent; color: #666666; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">顯示,食用高升糖指數的早餐會引發午餐食慾上升,熱量攝取增加。如果她們早餐改吃荷包蛋、優格、牛奶、豆漿,結果很可能不是這樣。</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">此外,本研究特別收納「原先不吃早餐」的受試者,僅能證明不吃早餐的人多吃一頓會變胖,不能證明「吃早餐是肥胖的常因」或「早餐是危險的一餐」。</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">(註1:早餐組受試者平均在早餐攝取了40多公克的碳水化合物,但文獻並沒有提供這些碳水化合物的來源為何,因此精緻碳水化合物這點是我個人推測。)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">越來越多的證據顯示,從體重控制的角度來看,早餐「未必」是一天中最重要一餐,本篇研究更告訴我們:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">「沒有吃早餐習慣的人,逼他吃早餐只會害他變胖!」</span></span></div>
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<br />史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com3tag:blogger.com,1999:blog-8866697941192001298.post-84633675702586817172017-03-16T05:58:00.003-07:002017-03-17T18:05:18.332-07:00【觀念】什麼是「健康壽命」?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果史考特問100個人:「你想活多久?」,我可能會得到100種不同答案。有人想要活到200歲,有人覺得60年就很夠了,每個人對於壽命長短的期望大不同。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">但如果我改問:「你想要健康地活多久?」,我相信所有人都會回答:「越久越好」。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這正是「壽命」與「健康壽命」的差別。</span></span><br />
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">健康壽命</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">健康壽命是一個人健康、沒有疾病、且擁有正常社會、生活功能的時間。史考特在復健科受訓,對於健康壽命的概念特別有感觸,讓我們考慮以下兩種情境:</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">老史,70歲男性,每天早晨去公園遛狗、買菜回家中午自己下廚、下午到社區跟鄰居泡茶澆花,晚間陪老伴看</span><a href="http://vignette1.wikia.nocookie.net/memoryalpha/images/a/a7/TNG_crew.jpg/revision/latest?cb=20060604162049&path-prefix=en" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">光頭畢凱演的銀河飛龍</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">老特,70歲男性,在過去15年內發生三次中風,目前是護理之家住民。除了每天一小時的復健外,時間幾乎在床上度過,每兩小時被照服員翻一次身、一天六餐依賴鼻胃管灌食、無法控制大小便。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">雖然老史與老特的壽命相當,但健康壽命的長短不同,對生活的滿意程度也不同。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">用圖形舉例可能會更好懂,下圖的橫軸是壽命長短,縱軸則是生活品質高低。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;"><img alt="" height="433" src="https://lh5.googleusercontent.com/8vCbboujrb4DyJkOLO13O_CzHXkVlAh1kBzSywmP3Qieqh8xrFp6U7ZBN8DjdzanTIwp5dXsw3cUROOYBemHJPhvweP_ZvJFRS2utfKf38klfewxr4WDi_eqBqbMpjV74JXsLLQq" style="border: none; transform: rotate(0rad);" title="" width="602" /></span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">健康餘命短的藍色曲線,在壯年就失去了工作能力,讓家庭經濟陷入困境。因中風後遺症,他甚至無法獨立走出家門,生命有近一半時間飽受疾病所苦,生活品質大受影響。</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">健康餘命長的粉紅色曲線,進入老年後仍維持理想的生活品質,生活完全自理。直到生命的最後幾年才因自然老化而漸漸衰退。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">不是每個人都想長命百歲,但短短數十年的人生裡,每個人都想活得幸福、自由、不為疾病所困。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">生活型態的角色</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">史考特常談論重量訓練、充足睡眠、原形食物的重要性,無數研究顯示這些生活型態的改變能縮小腰圍、改善代謝指標、甚至</span><a href="http://one-minutefitness.blogspot.tw/2015/04/mediterranean-diet-ancel-keyscrete-plz.html" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">降低慢性病發生率</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span><a href="http://one-minutefitness.blogspot.tw/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">一分鐘健身教室</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">中有多篇文章探討。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">醫學研究常用相對風險、Odds ratio、mg/dL、mmol/L等單位來量化健康。可惜,比較少(但不是沒有)有學者嘗試衡量「健康壽命」,在我個人的意見裡,這比膽固醇濃度、血糖、血壓,對個體的影響更為深遠。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">如果有一天醫師告誡病人,你要運動才能「80歲時與老伴出國遊玩」來取代「降低8毫米汞柱的血壓」,或許更能激勵病患?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">努力值得嗎?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">改變生活型態並不容易,說服人們更是困難,以下是史考特常遇到的兩種質疑:</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Q1:人終究會死,這麼努力幹嘛?</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span><br />
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A:確實,每個人都會死,自古以來從無例外。但延後疾病的發生,本身就是一項重大成就。研究顯示,百歲人瑞</span><a href="http://time.com/4187452/centenarians-aging-alzheimers/" style="text-decoration: none;" target="_blank"><span style="background-color: transparent; color: #3d85c6; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">與平凡人一樣會得心臟病、失智症、癌症</span></a><span style="background-color: transparent; color: #666666; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,他們僅是晚一些生病而已。但50歲中風與92歲中風,意義上仍有相當大的不同。前者不僅失去了工作與收入,還需要家庭照顧數十年的時間。相對來說,92歲長者不會是家庭經濟的支柱,生病後仰賴他人照顧的時間也相對短暫。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">雖說各人造業各人擔,但糟蹋自己健康,往往是讓家人來承擔苦果。</span></span></div>
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<span style="color: #666666; font-size: large;"><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Q2:人生無常,應該要及時行樂。如果不幸出了意外英年早逝,豈不白費工夫?</span><span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span><br />
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">A:會這麼說的人,往往口嫌體正直。我們每天通勤、上學、熬夜加班、趕死線、值大夜班、創業、投資、儲蓄、保意外險,無非是想「以今日汗水換取明日幸福」。怎麼談到了抽菸、不運動、喝飲料,就突然主張起及時行樂呢?</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">同樣的道理,每天每個人都在承擔未知的風險,我們永遠都不知道上班的路途是否平安,腦袋裡有沒有一顆未爆的血管瘤,明年我們國家會不會捲入戰爭。儘管如此,社會還是照常運作,我們每天還是認命地離開被窩,早起上班。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">對於可以掌握的事情,我們務實地做到盡善盡美,替未來的自己謀取最大福利。對於未知的風險,我們盡可能降低發生的機率,準備好應對的機制,其他的就交給上天來決定。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">及時行樂,不是放縱的藉口。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: orange; font-size: large;">結語</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">就算有前1%的遺傳、完美飲食、超人般的肌力與有氧能力,生命最終都有結束的一天。即使是百歲人瑞,也終究會罹病、辭世。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">我並不主張做重訓、注重飲食可以讓各位活到一百歲,但我認為做重訓可以增加各位在80歲那年,仍享受美好人生的機會。</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-size: large;">這種幸福,用金山銀山也換不來。</span></span><br />
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<span style="color: #666666; font-size: large;"><br /></span>史考特的一分鐘健身教室http://www.blogger.com/profile/00350492879945250262noreply@blogger.com0