一輪劇烈運動過後,有時候難免會產生飢餓感。470Please respect copyright.PENANA8YR6xbPfot
在減肥或健身的前提下,我們應否遵從身體的意思,進食充飢呢?470Please respect copyright.PENANAuFhtODdASX
470Please respect copyright.PENANAM3VxbZfPW4
本篇文章,同樣會以科學角度深入淺出的方式探討這個問題。470Please respect copyright.PENANA35Ncj6gXUR
470Please respect copyright.PENANAUiiFd0Q5e6
(圖2)從圖中可以見得到,持績進行帶氧運動的話,脂肪會被分解,導致血液脂肪含量增加,這現象相當之合理。470Please respect copyright.PENANAaHTO0k12NL
470Please respect copyright.PENANA9KoJKjhrnQ
470Please respect copyright.PENANAu2r4F0V1nL
而「出奇意外」的是,運動過後的血液脂肪含量會急速飄升,比率在其後的4小時依然高過運動之前,顯示在運動過後的休息時段中,脂肪一直也在被分解。470Please respect copyright.PENANAwqC1Vacxrx
470Please respect copyright.PENANAzf8ajfWITR
而之所以會如此「神奇」,部份的原因乃出自於荷爾蒙裡頭!470Please respect copyright.PENANAcpTFAwJ3OY
470Please respect copyright.PENANAc0ucPY4Lsk
(圖3)運動會促進腎上腺素及多巴胺等荷爾蒙的產生,為我們帶來愉悅感。470Please respect copyright.PENANAiy26YBLlKh
在運動後的兩小時內,這些學術名稱統稱為兒茶酚胺(Catecholamines)的荷爾蒙濃度將依然高企。470Please respect copyright.PENANADBd4ZQrN3a
470Please respect copyright.PENANA2hqEsMXpLl
470Please respect copyright.PENANAoQylgKGCWg
有研究發現,給予運動人士Propranolol藥物(阻礙腎上腺素功效)的話,運動時候的脂肪分解效率並不會有任何影響,但運動過後的血液脂肪含量急速飄升的效果則會大幅度下降。470Please respect copyright.PENANAEUUxp8VRgJ
470Please respect copyright.PENANA1TXUzNR5Xu
另外亦有研究指出,運動所產生的生長激素(Growth Hormone)及胰島素(Insulin)的下降,兩者亦是導致運動過後血液脂肪含量急速飄升的因由。470Please respect copyright.PENANAfrtGkgNUyQ
470Please respect copyright.PENANApoCYMyZqZ6
可見,運動時候所帶來的荷爾蒙轉變,將為運動過後休息時段的脂肪新陳代謝帶來了重大影響;470Please respect copyright.PENANAu6ikwLJ2QN
除荷爾蒙外,另有其他機制均扮演上一定程度的角色,下篇文章將會作出探討。470Please respect copyright.PENANATxIzy41Aek
470Please respect copyright.PENANAwPXylWvVwp
(圖4)大概主要的功勞均歸功於荷爾蒙的關係,有研究發現運動過後,進食蛋白質食物並不會影響運動後脂肪一直在被分解的效果。470Please respect copyright.PENANAToxofxJ7fk
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而之於運動後進食碳水化合物的話,運動後脂肪一直在被分解的效果會有減弱的跡象(相信是影響了血液胰島素濃度的緣故),但大部份的碳水化合物將會轉化成為糖原(Glycogen),而非脂肪。470Please respect copyright.PENANA8EnexkXj9h
470Please respect copyright.PENANA6vSJ4XA3tE
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不過穩陣起見的話,為確保運動後的脂肪新陳代謝不受影響,還是在兩小時內盡量不要進食為妙,或者亦可選擇進食烚蛋來填補飢餓感。470Please respect copyright.PENANAaKO6YRPXfW
470Please respect copyright.PENANANA6GQA3n5B
有興趣作深入探討的話,可參閱Ref1。470Please respect copyright.PENANAGEGgVITMLv
470Please respect copyright.PENANAe8dppcguTH
470Please respect copyright.PENANADiymXNvZCO
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。470Please respect copyright.PENANAD0wzNlAPo8
470Please respect copyright.PENANAaCWJYZcwma
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/toc470Please respect copyright.PENANA9H3GKnmtfZ
470Please respect copyright.PENANAPEimt6oCFA
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。470Please respect copyright.PENANAW5dDPBclCZ
470Please respect copyright.PENANA7etAK1wJcW
Link:470Please respect copyright.PENANAwL2PjRSkuW
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio470Please respect copyright.PENANAmj8buvesZR
470Please respect copyright.PENANAAYy3wMykdb
470Please respect copyright.PENANArd0uea88XV
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。470Please respect copyright.PENANA6rseVXozHP
470Please respect copyright.PENANAlHJ74MGBdj
Ref1:https://pubmed.ncbi.nlm.nih.gov/31973165/470Please respect copyright.PENANAd8YOADVnoR
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科普專欄–薯不揀單
Author:
薯仔聞茱莉
ISSUE #64
深入淺出–運動後短期內應否進食
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