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。969Please respect copyright.PENANAtsRhCtGHL4
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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。969Please respect copyright.PENANA7RYt9Hl7tJ
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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。969Please respect copyright.PENANACX1jkecMq9
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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。969Please respect copyright.PENANAfoxspdGnaC
969Please respect copyright.PENANA4gvfUOLrRf
(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。969Please respect copyright.PENANAcoZUwnD66j
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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)。969Please respect copyright.PENANADaxxtdxogE
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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)。969Please respect copyright.PENANALYl72Dro91
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)。969Please respect copyright.PENANA7YlVv14hNU
969Please respect copyright.PENANAcUfrKpYgAr
這顯示出持續運動有助肌肉細胞更有效率吸收脂肪。969Please respect copyright.PENANATn7Eu9Glpd
969Please respect copyright.PENANA47EogIQ8ZJ
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;969Please respect copyright.PENANAfwVJ4CQcNx
mitochondria是真正將脂肪結構轉化成為ATP能源的主要地方。969Please respect copyright.PENANAuz9wEFX2LA
969Please respect copyright.PENANAGhc6SABjWu
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)。969Please respect copyright.PENANAJICtALP8UT
969Please respect copyright.PENANADssPgdyDqZ
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)。969Please respect copyright.PENANA1TwTovR65I
969Please respect copyright.PENANAIi0d1YewRA
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。969Please respect copyright.PENANAJJn0wwtRO4
969Please respect copyright.PENANAmU67lt6uPn
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)。969Please respect copyright.PENANAdzJVscDJ9m
969Please respect copyright.PENANAu09UgmvKtx
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。969Please respect copyright.PENANA3gWBBS1u4c
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)。969Please respect copyright.PENANATazgeyiOwI
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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。969Please respect copyright.PENANAPnlLjunLaw
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。969Please respect copyright.PENANAswIDDdz4MN
969Please respect copyright.PENANAm2cfAMBzIP
969Please respect copyright.PENANAb8OyrmsNu5
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。969Please respect copyright.PENANA8iN4uzhlxh
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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。969Please respect copyright.PENANAP6RoSFJEDH
969Please respect copyright.PENANAF27daH6lM9
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。969Please respect copyright.PENANAxqxgDCtGs8
969Please respect copyright.PENANAduNDQ1MHqm
969Please respect copyright.PENANAm8xrz7BaLV
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。969Please respect copyright.PENANAGFFO2oDpFY
969Please respect copyright.PENANA9hwrkB5jJK
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/toc969Please respect copyright.PENANAhE9ZFTKA5l
969Please respect copyright.PENANAOX9OnRthk8
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。969Please respect copyright.PENANA1YQ3gfgV7c
969Please respect copyright.PENANAeODEyLlR2T
Link:969Please respect copyright.PENANARS9xKNLvWu
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio969Please respect copyright.PENANAPfbMbk2YCI
969Please respect copyright.PENANArH725NhAo6
969Please respect copyright.PENANAzyE0lKzKa9
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。969Please respect copyright.PENANAS9h8IDYUwu
969Please respect copyright.PENANAfc6HAf2w8z
Ref1:https://pubmed.ncbi.nlm.nih.gov/15155715/969Please respect copyright.PENANAzpqskLtMwP
Ref2:https://pubmed.ncbi.nlm.nih.gov/212665/969Please respect copyright.PENANAeguMFUxyLu
Ref3:https://pubmed.ncbi.nlm.nih.gov/6667282/969Please respect copyright.PENANAm3atTTAXlR
Ref4:https://pubmed.ncbi.nlm.nih.gov/2643634/969Please respect copyright.PENANAnUv0VZ3a9Y
Ref5:https://pubmed.ncbi.nlm.nih.gov/11912554/969Please respect copyright.PENANAvqjsikYsVv
Ref6:https://pubmed.ncbi.nlm.nih.gov/9655768/969Please respect copyright.PENANADl2YLZkEHb
Ref7:https://pubmed.ncbi.nlm.nih.gov/10710500/969Please respect copyright.PENANA40rbzkOY0Q
Ref8:https://pubmed.ncbi.nlm.nih.gov/16464906/969Please respect copyright.PENANALlWylM4C3B
Ref9:https://pubmed.ncbi.nlm.nih.gov/22235293/969Please respect copyright.PENANAQMmEuh5huZ
Ref10:https://pubmed.ncbi.nlm.nih.gov/19106247/969Please respect copyright.PENANAJBetuqzgpY
Ref11:https://pubmed.ncbi.nlm.nih.gov/19088769/969Please respect copyright.PENANAMZ221kY2tO
Ref12:https://pubmed.ncbi.nlm.nih.gov/17991697/969Please respect copyright.PENANAqFB9xVYw1D
Ref13:https://pubmed.ncbi.nlm.nih.gov/25057335/969Please respect copyright.PENANA8uyjkuJMFO
Ref14:https://pubmed.ncbi.nlm.nih.gov/15020699/969Please respect copyright.PENANApsq6JyyXWA
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科普專欄–薯不揀單
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科普專欄–薯不揀單
Author:
薯仔聞茱莉
ISSUE #63
深入中出–做運動有助減肥的科學根據
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