exercise and cardiovascular disease的八卦，Yahoo名人娛樂都在討論

「每逢佳節胖三斤；仔細一瞧三公斤；減肥拚命近半年；未到成功又過年」農曆新年來臨，傳統習慣最少從除夕年夜飯，大吃大喝到大年初三，下面有一首「胖胖詩」，與大家共賞、共勉。
　　
■胖胖詩
每逢佳節胖三斤
仔細一瞧三公斤
減肥拚命近半年
未到成功又過年
【註1】
　　
過年是全家團聚的重要時刻，除了圍爐大餐，更會準備許多年節零食一同享用，但許多年節零食暗藏著高油、高糖、高鹽、高熱量的危機，提醒您歡度佳節也別忘了維持「聰明吃、快樂動、天天量體重」健康生活方式。【註2】
　　
■醫師眼中「長壽運動排行榜」
英國運動醫學雜誌發布一項持續做了15年的調查，列出前五名最有助於長壽的運動，以及其降低的死亡與心血管疾病風險。
　　
NO.1 「持拍運動」
羽毛球、乒乓球等持拍運動對速度、肌耐力、爆發力的要求都很高，可以鍛鍊肩肘、手部、下肢等部位，還能活絡大腦。
▶持拍運動可降低綜合死亡風險47%和心血管疾病死亡風險56%。
▶專家建議：每週持續2～3次，每次1小時。
　　
NO.2 「游泳」
游泳能改善血液循環、呼吸功能和預防動脈硬化等心血管疾病，適合肥胖者和關節不好的人。
▶游泳能降低綜合死亡風險28%和心血管疾病死亡風險41%。
▶專家建議：初期運動量別太大，每隔半小時休息一次，每次不超過2小時。體力差的人可選擇蛙式、仰式等耗體較低的泳姿。
　　
NO.3 「瑜伽」
瑜伽是一種身心同練的運動，可改善生理、心理、精神狀態等。
▶室內健身能降低綜合死亡風險27%和心血管疾病死亡風險36%。
▶專家建議：每週做5天，每次持續30分鐘以上。
　　
NO.4 「跑步」
跑步主要能鍛鍊心肺功能和強化下肢力量，老了後可站得穩，降低摔倒風險，還能延緩大腦衰老。
▶跑步能降低心血管疾病死亡風險45%。
▶專家建議：跑步前先熱身10分鐘，跑完後要做伸展運動，跑步時上半身打直，雙臂放鬆並自然擺動，按照「三步一呼一吸」的節奏調整。
　　
NO.5 「球類運動」
球類運動未能明顯降低死亡風險，但對運動者的心理素質、反應力和團隊合作都是訓練，也能達到健康功效。
▶專家提醒：球類運動對體能消耗大，不建議老人過度參與。【註3】
　　
　　
【Reference】
1. 來源
➤➤資料
∎註1
(元氣網)「過年不胖靠這招／胖胖詩鞭策 聰明吃享瘦」：https://health.udn.com/health/story/5999/4299867

∎註2
(衛生福利部-國民健康署)「年節零食要吃巧，營養熱量要計較」：https://www.hpa.gov.tw/Pages/Detail.aspx?nodeid=1134&pid=2654

∎註3
(元氣網)-醫師眼中「長壽運動排行榜」： https://health.udn.com/health/story/6033/3060807

Oja P, Kelly P, Pedisic Z, et alAssociations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adultsBritish Journal of Sports Medicine 2017;51:812-817.
　　

➤➤照片
∎註3
　　
2. 【國衛院論壇出版品 免費閱覽】
▶國家衛生研究院論壇出版品-電子書(PDF)-線上閱覽:
https://forum.nhri.org.tw/publications/

3. 【國衛院論壇學術活動】
▶https://forum.nhri.org.tw/events/
　　
#國家衛生研究院 #國衛院 #國家衛生研究院論壇 #國衛院論壇 #衛生福利部 #國民健康署
衛生福利部 / 國民健康署 / 財團法人國家衛生研究院 / 國家衛生研究院-論壇

#維生素D 與骨骼健康、曬太陽可合成…這類的資訊大家已經有觀念了🌞
近年研究也發現缺乏維生素D與慢性發炎、罹癌率和免疫力等有關。
那與運動表現呢❓

⚠️維生素D與維護肌肉正常功能有關。

但你知道嗎，根據統計台灣成年人約有六成，體內維生素D不足，和年齡、性別、生活作息、飲食、膚色等都有關係
➡️男性（尤其肥胖的男性）和停經後的婦女最常見

而運動員之間相比較，與他們「照射陽光」的時間有關，
例如：訓練地點的緯度（影響可日照時間）、季節、室內外運動的不同，

➡️平均有 #超過六成的 #室內運動員經檢驗 發現維生素D不足

👨🏻‍⚕️部分研究顯示，連續8週每天補充5000IU維生素D，與肌肉骨骼性能改善有正向影響，
（無論是對運動員或健康的一般人，垂直跳躍高度和10公尺衝刺時間等運動表現都有進步）。
其他研究則顯示體內維生素D含量，與左手握力和下肢力量有顯著相關，有補充維生素D的運動員，在負重反握引體向上這項測驗發現表現更好。

但也不全然實驗都是正面結果，也有些實驗的結果是沒有顯著影響，因此維生素D對運動表現性能還有待未來更多進一步實驗探究。

最後，除了透過每天日曬、日常攝取富含維生素D的食物外，嚴重不足者亦可透過額外補充維生素D加快補充！

資料來源：
1. Al-Horani, H., Abu Dayyih, W., Mallah, E., Hamad, M., Mima, M., Awad, R., & Arafat, T. (2016). Nationality, gender, age, and body mass index influences on vitamin D concentration among elderly patients and young Iraqi and Jordanian in Jordan. Biochemistry research international, 2016.

2. AlQuaiz, A. M., Kazi, A., Fouda, M., & Alyousefi, N. (2018). Age and gender differences in the prevalence and correlates of vitamin D deficiency. Archives of osteoporosis, 13(1), 1-11.

3. Close, G. L., Russell, J., Cobley, J. N., Owens, D. J., Wilson, G., Gregson, W., ... & Morton, J. P. (2013). Assessment of vitamin D concentration in non-supplemented professional athletes and healthy adults during the winter months in the UK: implications for skeletal muscle function. Journal of sports sciences, 31(4), 344-353.

4. Fairbairn, K. A., Ceelen, I. J., Skeaff, C. M., Cameron, C. M., & Perry, T. L. (2018). Vitamin D3 supplementation does not improve sprint performance in professional rugby players: a randomized, placebo-controlled, double-blind intervention study. International journal of sport nutrition and exercise metabolism, 28(1), 1-9.

5. Farrokhyar, F., Tabasinejad, R., Dao, D., Peterson, D., Ayeni, O. R., Hadioonzadeh, R., & Bhandari, M. (2015). Prevalence of vitamin D inadequacy in athletes: a systematic-review and meta-analysis. Sports medicine, 45(3), 365-378.

6. Johnson, L. K., Hofsø, D., Aasheim, E. T., Tanbo, T., Holven, K. B., Andersen, L. F., ... & Hjelmesaeth, J. (2012). Impact of gender on vitamin D deficiency in morbidly obese patients: a cross-sectional study. European journal of clinical nutrition, 66(1), 83-90.

7. Książek, A., Dziubek, W., Pietraszewska, J., & Słowińska-Lisowska, M. (2018). Relationship between 25 (OH) D levels and athletic performance in elite Polish judoists. Biology of sport, 35(2), 191.

8. Verdoia, M., Schaffer, A., Barbieri, L., Di Giovine, G., Marino, P., Suryapranata, H., ... & Novara Atherosclerosis Study Group. (2015). Impact of gender difference on vitamin D status and its relationship with the extent of coronary artery disease. Nutrition, Metabolism and Cardiovascular Diseases, 25(5), 464-470.

9. Wiciński, M., Adamkiewicz, D., Adamkiewicz, M., Śniegocki, M., Podhorecka, M., Szychta, P., & Malinowski, B. (2019). Impact of vitamin D on physical efficiency and exercise performance—A review. Nutrients, 11(11), 2826.

10. Han, Q., Li, X., Tan, Q., Shao, J., & Yi, M. (2019). Effects of vitamin D3 supplementation on serum 25 (OH) D concentration and strength in athletes: a systematic review and meta-analysis of randomized controlled trials. Journal of the International Society of Sports Nutrition, 16(1), 1-13.

—
#肌力 #陽光 #居家 #室內運動
#個人運動飲食安排有疑問者建議請先洽詢運動營養師
#增肌減脂 #飲食顧問服務 #營養講座
#促進運動表現飲食顧問服務 #減重 #減肥 #運動營養師 #競技運動營養師 #營養品顧問 #拼pin小教室
#北市大運科所 #SportsNutrition #SportsDietitian #SportsScience
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生酮飲食長篇 -- 第二篇
代謝異常疾病以及生酮飲食：
- 肥胖症、糖尿病、心血管疾病、高血壓，該用水煮餐解決還是生酮飲食？

代謝異常疾病在台灣應該就是指“三高”，是任何與肥胖、糖尿病、心血管疾病、高血壓有關連的疾病。通常公認的五個特徵，包括肥胖、高血糖和胰島素、低HDL(好的膽固醇)、高TAG(三酸甘油脂)、高血壓。造成這些特徵共同的原因就是過多碳水化合物攝取，以及身體對胰島素不敏感。這也是為什麼生酮飲食可以非常有效的改善代謝異常相關疾[1,2]。

過度肥胖：
肥胖是部分學者認同，造成代謝異常疾病的原因，所以大部分的研究都是以減肥為目的。
表格一的六個研究是對過度肥胖的病人來實施低碳飲食，以及觀差他們代謝異常疾病的相關數據。這些數據包括體重、HDL（好的膽固醇）、TAG(三酸甘油脂)、TAG/HDL(胰島素敏感度、心血管疾病)、血糖、以及胰島素。

可以看到的是不只體重減下來了，其他相關數據都有很明顯的改善，尤其三酸甘油脂(TAG)減少、好的膽固醇(HDL)上升，使TAG跟HDL比例改善許多。胰島素敏感度明顯的進步很多，血糖通常也都改善許多。

總結：生酮飲食用來治代謝異常疾病、三高，是非常有效的。
下一篇給大家比較一下低醣飲食跟低油飲食治代謝異常疾病的結果，讓大家知道為何近年來代謝異常病人越來越多。

1. Arora SK, McFarlane SI: The case for low carbohydrate diets in diabetes management. Nutr Metab (Lond). 2005, 2: 16-10.1186/1743-7075-2-16.
2. Volek JS, Sharman MJ, Forsythe CE: Modification of lipoproteins by very low-carbohydrate diets. J Nutr. 2005, 135 (6): 1339-1342.

7. Phinney SD, Horton ES, Sims EA, Hanson JS, Danforth EJ, LaGrange BM: Capacity for moderate exercise in obese subjects after adaptation to a hypocaloric, ketogenic diet. J Clin Invest. 1980, 66 (5): 1152-1161.
8. Newbold HL: Reducing the serum cholesterol level with a diet high in animal fat. South Med J. 1988, 81 (1): 61-63.
9. Volek JS, Gomez AL, Kraemer WJ: Fasting lipoprotein and postprandial triacylglycerol responses to a low-carbohydrate diet supplemented with n-3 fatty acids. J Am Coll Nutr. 2000, 19 (3): 383-391.
10. Sharman MJ, Kraemer WJ, Love DM, Avery NG, Gomez AL, Scheett TP, Volek JS: A ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men. J Nutr. 2002, 132 (7): 1879-1885.
11. Dashti HM, Bo-Abbas YY, Asfar SK, Mathew TC, Hussein T, Behbahani A, Khoursheed MA, Al-Sayer HM, Al-Zaid NS: Ketogenic diet modifies the risk factors of heart disease in obese patients. Nutrition. 2003, 19 (10): 901-902. 10.1016/S0899-9007(03)00161-8.
12. Dashti HM, Mathew TC, Hussein T, Asfar SK, Behbahani A, Khoursheed MA, Al-Sayer HM, Bo-Abbas YY, Al-Zaid NS: Long-term effects of a ketogenic diet in obese patients. Exp Clin Cardiol. 2004, 9 (3): 200-205.

Sharing 3 healthy drink recipes
1) Bonnie's Healthy Beauty Superdrink
2) Gut Health and Boost Immune System
3) Fight disease and Boost Immune System
__________________________________________________________________________________________________
How you can get all vitamin C you need in just one drink?

I cannot stress enough how important vitamin C is to our body. It can boost our immunity, heal our wounds, make our skin glows, slow down ageing, prevent cardiovascular diseases and the list goes on…Adults are recommended to take 75-90mg vitamin C every day, but how we can achieve this amount in just one drink? Do you know what fruits and vegetables are high in vitamin C? I am going to share with you two smoothie recipes that include food with highest vitamin C, kiwi and bell pepper.

For your information, one kiwi (~76g) provides around 70mg of vitamin C whereas one yellow bell pepper (~120g) provides around 220mg. By drinking one of the smoothies below, you can easily achieve your daily requirement.

Happy Gut Smoothie
Ingredients:
* Kiwi 1 pc
* Yellow Bell Paper 1/3 pc
* Califia Farms Probiotic Dairy Free Yoghurt Drink Mango 1/2 bottle
* Califia Farms Barista Blend Oat Milk 1/2 cup
* Acai Powder 1/2 pack

Immunity Boosting Smoothie
Ingredients
* Kiwi 1 pc
* Yellow Bell Pepper 1/3 pc
* Califia Farms Barista Blend Oat Milk 1 cup
* Ginger 2 thin slices
* Turmeric 1/4 tsp

Written by Celia Lau

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Sugar is not your friend. Excess sugar in food is the most dangerous health. If you've decided to cut sugars out of your diet, you're on the fast track to better health. Added sugars are blamed in part for the obesity epidemic, and they could increase your risk of death from cardiovascular disease. But going sugar-free is tricky; foods you wouldn't think contain sugar do, and some healthy foods such as fruit contain natural sugars. Learning which foods you can and can't have on your sugar-free diet is half the battle -- then you have to actually stick to it.

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"Refined, or processed sugar, is stripped of all of its natural nutrients, leaving you with empty calories that make it easy to pack on extra weight," says nutrition and fitness expert Dr. Pamela Peeke, author of The New York Times Bestseller "The Hunger Fix." "When the weight is deposited deep in our bellies, a common occurrence after the age of 50, you increase the risk for heart disease and cancer." Refined sugar also increases insulin levels and contributes to insulin resistance which leads to diabetes, says Dr. Peeke. As if that isn't enough to put a hold on the sweet stuff, refined sugar can also cause your cells to age more quickly and lead to excessive inflammation, which increases your risk for many diseases.


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Health benefits of regular cycling

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.

The health benefits of regular cycling include:
increased cardiovascular fitness
increased muscle strength and flexibility
improved joint mobility
decreased stress levels
improved posture and coordination
strengthened bones
decreased body fat levels
prevention or management of disease
reduced anxiety and depression.
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Cycling and specific health issues

Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.
Obesity and weight control

Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.

Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.

If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.
Cardiovascular disease and cycling

Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.

Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.
Cancer and cycling

Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.
Diabetes and cycling

The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.
Bone injuries, arthritis and cycling

Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.

Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental illness and cycling

Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.