做運動有助減肥，就等同721事件包含警黑合作成份一樣，是無容置疑的事情。1264Please respect copyright.ＰＥＮＡＮＡac14nuh6Cm
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而本篇文章將嘗試以簡淺及略微深入兩種手法，以科學角度解釋做運動如何有助減肥。1264Please respect copyright.ＰＥＮＡＮＡrpc8jgxzvy
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（圖2）要用一句話來概括運動如何有助減肥的話，那就是運動能夠調教身體的肌肉細胞更有傾向及更有效率分解身體的脂肪。1264Please respect copyright.ＰＥＮＡＮＡkLhX3dBpMe
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當我們持績進行帶氧運動的話，脂肪便會被分解。而被分解的脂肪會經由血液循環系統抵達肌肉部位，在氧氣、水及各蛋白酶的幫助下，脂肪會在肌肉細胞裡轉化成為細胞所需的能源(ATP)，支撐運動所需的消耗。1264Please respect copyright.ＰＥＮＡＮＡybILa2k21d
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（圖3）綜合現今真實人類研究的數據及主流新陳代謝理論的話，不論男女，帶氧運動會對數個與脂肪新陳代謝有關的蛋白酶作出轉變。1264Please respect copyright.ＰＥＮＡＮＡTOrWHuHx6Y
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當脂肪來到肌肉細胞外部的時候，位於肌肉細胞外部表面的mLPL(muscle lipoprotein lipase）會將脂肪分解成為更簡單的結構，從而使脂肪結構得以進入細胞內層（cytoplasm)。1264Please respect copyright.ＰＥＮＡＮＡcoxitwdjzt
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有長期運動習慣的人士，運動時候的mLPL最大功率會比沒有運動習慣的人士為高（Ref1,2)。1264Please respect copyright.ＰＥＮＡＮＡiVNTWZDBFg
同時間，有研究指出進行為期8星期的帶氧運動的話，mLPL的功率會增加40-70%左右（Ref3,4)。1264Please respect copyright.ＰＥＮＡＮＡvrLjL1PEW3
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這顯示出持續運動有助肌肉細胞更有效率吸收脂肪。1264Please respect copyright.ＰＥＮＡＮＡtFoLCfu2HV
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脂肪結構進入細胞內層後，將會進行一系列的化學反應，然後再經由CPT1蛋白酶的幫助下進入mitochondria；1264Please respect copyright.ＰＥＮＡＮＡn6ZQVygB9X
mitochondria是真正將脂肪結構轉化成為ATP能源的主要地方。1264Please respect copyright.ＰＥＮＡＮＡKkO7YV0mHR
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研究顯示，有運動習慣的人士，運動時候的CPT1最大功率會比沒有運動習慣的人士高出20-90%不等（Ref5,6,7)。1264Please respect copyright.ＰＥＮＡＮＡduI7tro7ML
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而當沒有運動習慣的人士持續進行8個月的帶氧運動後，CPT1的功率會比之前高出250%有多（Ref8)。1264Please respect copyright.ＰＥＮＡＮＡwhFPzgwd0E
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脂肪結構進入mitochondria後，四步化學反應會將它們變成為更簡單的結構（acetyl-CoA)，其中之一步將依靠HAD蛋白酶執行。1264Please respect copyright.ＰＥＮＡＮＡmKjjGcn30w
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有研究指出持續數星期運動會促使HAD最大功率增加20-40%(Ref9,10)。而持續進行6星期HIIT運動（高強度間歇訓練，High-intensity interval training)亦會使HDA最大功率增加20-30%(Ref11,12)。1264Please respect copyright.ＰＥＮＡＮＡMyrkjJIaNY
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脂肪結構變成為acetyl-CoA後，一系列的化學反應會再作進行，最後才能夠變成為ATP能源。1264Please respect copyright.ＰＥＮＡＮＡs5SADuhs12
CS蛋白酶有份參與在其中一道的化學反應，而有著恆常運動習慣的人，其CS功率亦比沒有運動習慣的人士高出約33%(Ref13)。1264Please respect copyright.ＰＥＮＡＮＡTp6QiVktIA
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（圖4）之於糖份新陳代謝方面，裡頭有著與脂肪新陳代謝重疊的化學反應步驟。1264Please respect copyright.ＰＥＮＡＮＡ0KmTT10S6M
而長期運動的人士擁有比較高的PDK4功率（Ref14)，能阻截糖份在mitochondria轉化成為ATP能源，改以在細胞內層(cytosol)進行，好讓脂肪能盡情地在Mitochondria裡轉化成為ATP能源。1264Please respect copyright.ＰＥＮＡＮＡLyZHtNJIYG
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總括而言，持續進行帶氧運動的話，肌肉細胞會自動調節更有效率地分解脂肪，同時亦會傾為改用脂肪而非糖份作為ATP能源的原料。1264Please respect copyright.ＰＥＮＡＮＡG23GZwuvCc
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這次深入中出嘗試加入了一些可能較難理解或較為沉悶的資料，若果反應未如理想的話，下篇將會調節回平日的深入淺出方法繼續探討各科學問題。1264Please respect copyright.ＰＥＮＡＮＡyLDVIxkGO0
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若果大部份人覺得無問題的話，下篇將會以同等的方式講解一下運動後的數小時應否進食。1264Please respect copyright.ＰＥＮＡＮＡ9jA2bNA5DE
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如果想我快啲出文的話，請入去Penana網站科普專欄–薯不揀單俾一個like以及Bookmark，這對我非常之重要。1264Please respect copyright.ＰＥＮＡＮＡ1DSJ1kBW3W
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Link: https://www.penana.com/story/66244/%E7%A7%91%E6%99%AE%E5%B0%88%E6%AC%84-%E8%96%AF%E4%B8%8D%E6%8F%80%E5%96%AE/toc1264Please respect copyright.ＰＥＮＡＮＡDlJM5nmL4O
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同時亦可以在Penana網站裡按「買一嚿/半嚿薯仔」，以課金的方式推動我繼續搜羅資料寫文，多謝。1264Please respect copyright.ＰＥＮＡＮＡhvZwSYTTDx
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Link:1264Please respect copyright.ＰＥＮＡＮＡDHn6nYZuOa
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio1264Please respect copyright.ＰＥＮＡＮＡJjhpbYNshZ
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有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。1264Please respect copyright.ＰＥＮＡＮＡJSLs5BPtde
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Ref1:https://pubmed.ncbi.nlm.nih.gov/15155715/1264Please respect copyright.ＰＥＮＡＮＡoQYsdEK5Dp
Ref2:https://pubmed.ncbi.nlm.nih.gov/212665/1264Please respect copyright.ＰＥＮＡＮＡB46ZwxOMYi
Ref3:https://pubmed.ncbi.nlm.nih.gov/6667282/1264Please respect copyright.ＰＥＮＡＮＡJ1p8qxlgGX
Ref4:https://pubmed.ncbi.nlm.nih.gov/2643634/1264Please respect copyright.ＰＥＮＡＮＡnrE14OB0tL
Ref5:https://pubmed.ncbi.nlm.nih.gov/11912554/1264Please respect copyright.ＰＥＮＡＮＡEjDmCEVgrD
Ref6:https://pubmed.ncbi.nlm.nih.gov/9655768/1264Please respect copyright.ＰＥＮＡＮＡnSZX86AY2N
Ref7:https://pubmed.ncbi.nlm.nih.gov/10710500/1264Please respect copyright.ＰＥＮＡＮＡnLwEH51pWa
Ref8:https://pubmed.ncbi.nlm.nih.gov/16464906/1264Please respect copyright.ＰＥＮＡＮＡSs3tuOdckQ
Ref9:https://pubmed.ncbi.nlm.nih.gov/22235293/1264Please respect copyright.ＰＥＮＡＮＡuSU3hSWi8u
Ref10:https://pubmed.ncbi.nlm.nih.gov/19106247/1264Please respect copyright.ＰＥＮＡＮＡlN64o9X2xr
Ref11:https://pubmed.ncbi.nlm.nih.gov/19088769/1264Please respect copyright.ＰＥＮＡＮＡA9ssR7LyMN
Ref12:https://pubmed.ncbi.nlm.nih.gov/17991697/1264Please respect copyright.ＰＥＮＡＮＡzQtirfazwq
Ref13:https://pubmed.ncbi.nlm.nih.gov/25057335/1264Please respect copyright.ＰＥＮＡＮＡc3PwKYkvsB
Ref14:https://pubmed.ncbi.nlm.nih.gov/15020699/1264Please respect copyright.ＰＥＮＡＮＡkOdLWRxqhF
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