[早餐絕對要吃的理由—以減脂增肌的角度]
有臉友私訊我,說很多醫師在鼓吹不吃早餐的好處,想問我是否認同這樣的想法?
當然 #百分百不認同啊‼️來我這裡的肥胖學員多的是skip掉早餐,睡到中午才吃第一餐或是一天只吃晚餐的人,完全沒有因為這樣就比較健康還更胖啊!我答應她會寫一篇文章來說明,為什麼我覺得早餐(早上的蛋白質補充)#絕對是一整天最重要的一餐!
過去的研究很多,我直接拿今年最新的兩篇出來:
✅關於減脂
今年在《The American Journal of Clinical Nutrition》發表一個關於進食的時間跟代謝和致胖因子的關係「Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss」
這個在西班牙的研究招募3362名成年人參與減肥療程,並根據早餐和晚餐時間的中間點(以14:54為界)分為早食組和晚食組;(例如,早餐8:00吃、晚餐17:00吃,那中間點是12:30所以是早食組)
結果發現:兩組在能量攝入、運動鍛煉的總量上沒有差異,但是 #晚食組比早食組具有更高的BMI和三酸甘油脂,以及 #較差的胰島素敏感性,晚食者 #減重成功率比早食者低17%,每周平均減重重量低80g。
晚食者出現 #減肥卡關的機率更高,減肥動機降低,且出現 #壓力性進食、 #夜晚過量進食、 #看電視進食的機率更高。晚食組也跟 #較高的心血管代謝疾病風險有關。
✅關於增肌
你知道有所謂的「 #肌肉時鐘」嗎?
《Cell report》今年七月有一篇日本早稻田大學探討一天蛋白質分佈在不同時間對增肌的影響「Distribution of dietary protein intake in daily meals influences skeletal muscle hypertrophy via the muscle clock」,這個研究動物跟人類都有做。
人類部分,在60位65歲以上的年長女性身上發現,當一天總蛋白質攝取 #集中在早餐比例最高的女性,不管是肌肉質量指數(SMI)和握力測試都有比較好的結果。早餐攝取高蛋白質和高齡健康女性的肌肉質量跟肌力都呈現正相關。
而老鼠實驗進一步驗證機轉,發現當每天餵食兩餐,一餐蛋白質濃度11.5%一餐8.5%,雖然一整天蛋白質總量一樣,但早餐攝取高蛋白質濃度的小鼠,比晚餐攝取高蛋白質的小鼠出現更明顯的腿部肌肉成長,肌肉成長比率上升17%。
#表示蛋白質在早餐吃利用率遠大於晚餐
這跟肌肉生長基因🧬(myogenic genes)有關的生理時鐘,在白天特別活躍有關。
這也就是為何我所有的學員,我都鼓勵他們早起吃早餐,而且一天四餐當中,早餐的蛋白質一定要吃到一天的最高比例(40-50克),而臨床也發現,那些睡到快中午才吃早餐的人,的確在減肥中保留肌肉的效率比較差。
總結以上,說不吃早餐比較健康的人我實在想不到有什麼研究可以拿出來佐證,醫學並不是固著信仰,或是自我感覺良好,而是看數據對照臨床說話的科學,不用打口水戰,一切看實證。
#早餐是補充蛋白質最好最重要的時間
#早餐不吃變胖變肌少
#早餐低碳高蛋白質穩定一天血糖
Reference:
1. The American Journal of Clinical Nutrition, 2021, 113.1: 154-161.
2. Aoyama, Shinya et al.Cell Reports, Volume 36, Issue 1, 109336
同時也有12部Youtube影片,追蹤數超過19萬的網紅National Football News,也在其Youtube影片中提到,First Thing First | Nick Wright "goes Crazy" Suns beat Clippers via 0.9-second alley-oop to take 2-0 Latest Update UNDISPUTED: https://bit.ly/3i2zJhY ...
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(English follows)久等了之一月 #庫巴日付 發佈!
沒想到從上次的日付到現在,居然已經過了三個月了(看看這時光飛逝)。年前年後剛好都卡了一堆事情,老實說原本打算學漢克來個請假大法,但想想新的一年的第一個月就蹺頭...這怎麼行!所以就算是遲到,也是把它給畫出來了吼。
這次日付跟上回一樣也是半個月份的日付,再加上一張月曆(雖說是半個月份但我在畫個時候整個忘記一月是31天...所以31日消失了啦)。畫了好多不同形狀的畫框,裡面再塞了各種小東西,看能不能表現出冬天暖暖的房間裡那種有點靜謐的感覺。
⬇️⬇️⬇️
下載網頁: https://tinyurl.com/y2ju3z8k (下載期限1/20 23:59)
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ibon 列印期限:2021/1/15 20:21
禁止商用 / 二次上傳,有問題請聯繫我們!
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To be honest, I had decided to skip this month’s datesheet due to a very busy December end… but, on the other hand, I really don’t want to be absent in this very first month of this brand new year! After some struggle moments, I made my mind started working on this datesheet last week💪.
Though being a little…OK maybe not “a little” late, here comes the January datesheet for you, with those cute and beautiful vintage frames.
Please visit the following page to download.
https://tinyurl.com/y2ju3z8k
You can find a green button via which you can download the PDF file. Download is valid until 1/20 23:59(GMT+8), and please be noted that the link will be invalidated thereafter. PLEASE DO NOT USE THE DATESHEET FOR ANY COMMERCIAL USE, AND PLEASE DO NOT REUPLOAD THE FILE, thank you!
Hope you like it, and also wish you a happy 2021. :)
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First Thing First | Nick Wright "goes Crazy" Suns beat Clippers via 0.9-second alley-oop to take 2-0
Latest Update UNDISPUTED: https://bit.ly/3i2zJhY
Latest Update ESPN First Take: https://bit.ly/2Pn375o
#undisputed #undisputedfs1 #skipbayless #shannonsharpe #skipandshannon #shannon #skip
#firsttake #espnfirsttake #espn #stephenasmith #maxkellerman
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Answering all of your hard questions about real talk in Japan!
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(Sous-titres français : kamiyu, DienaTalks)
(Subtitle Bahasa Indonesia oleh: Anisa & Flavylium)
☆★SKIP AHEAD☆★
00:00 INTRO
02:46 How to tell a funny story in Japanese
04:00 Akkie's funny story
06:25 Loretta's embarrassing story
07:56 How to fight in Japanese
11:37 Fights w/the boss & coworkers in Japan
16:00 Loretta's worst fight in Japanese
18:40 Real Talk / Heart to Hearts in Japanese
22:38 Recent troubles in Japan...
23:54 music recs, playing music in Japan
This video was sponsored by Bokksu.
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Hi! My name is Loretta, a girl from the U.S. who moved to Japan to start Graduate School via the MEXT Scholarship.
① Do I Speak Japanese? Yep! I was taught formally in High School and have been speaking now for over 15 years.
② What uni did I attend in Japan: Yokohama National University's "Masters of Business Administration" Program
③ How old are you?: Year of the dragon. :D The math is up to you.
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Lewis Capaldi《Someone You Loved》小提琴版本
| Violin cover by Lin Tzu An of《Someone You Loved》by Lewis Capaldi
是不是前奏一下就知道這首不是個太開心的歌?(還是看我拉琴的表情也知道?😆 )
這首歌就是描述失去對自己來說意義重大的人的心境!
在另一個人面前可以放下內心的武裝和防衛,與這個人的關係中,那個執著並且渴望以任何形式被定義的自己,卻可以溫柔地融化。
這是美妙的過程,一段如此美好的關係會帶來力量,使人從中成長,但卻不一定等於永恆。
傷心難過是必然,但長大之後的我似乎更會想著不是每種失去都是損失,這些事情會有它的價值,而不只是失去就可惜,錯過就遺憾這樣的心情。
這是你的人生屬於你自己的故事。你可以選擇哪些人停留在你的故事中,而哪些「失去」同樣也可以選擇以「獲得」的心態來看待。
如果明白這樣道理,那麼與其執著於永恆,不如簡單地珍惜當下,享受與重要的人相處的時刻,真正歡喜於此時此刻的我們,有幸相互陪伴,一起同行的時光。
歲月旅程中有如此重要的人相陪,那些光陰也不算虛度。
沒有一場相遇是不值得,我們恰巧路過了彼此的世界,在彼此的年月中留下了一頁。但故事需要翻頁,在人來人往月台上終究必須搭上那班離開的列車,不管是誰如果只能陪對方到這裡了,那就收藏好那段鑲在記憶中同行的旅途,把所有的失去都變成美好的回憶吧!
希望大家可以從我的琴聲旋律中找到共鳴也得到治癒。
歡迎大家在沒有下雨的週末到信義區香堤大道,聽cover歌曲的live版!詳細演出相關資訊,我都會更新在我的Instagram 限時動態!
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Smell something sad just from the prelude?
(or you guess from my face when playing the violin? 😆)
Yay, this song is about people's state of mind of people when someone important is not here!
It's so wonderful if you can let yourself guard down and just fall into the arms of the important one.
In the relationship like this, ya'll get strength and will grow from it, but it does not necessarily mean the eternity of the relationship.
Sad of course, but with the time goes by, I seem to think that not every loss is the "loss", and there may be some value behind all these things.
This is a story of your own life. You are able to choose who to stay in your story, and of course the mentality of seeing the "loss" as some sort of "gain".
If you understand, instead of going for the so-called eternity, simply cherish and enjoy the moment with the important one.
There are such important people in our journey for some years, and those times are not wasted.
No encounter is accidental, so we pass by each other's world, and we cannot skip chapters.
We have to read every line and meet every character and won't enjoy all of it and some will make you cry for weeks and you will have moments when you don't want the pages to end. But you have to keep going. Stories keep the world revolving. Live yours =]
Hope everyone can find the peace and being healed from my violin.
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編曲Arrange:林子安 Lin Tzu An
混音Remix:林子安 Lin Tzu An
小提琴 Violin: 林子安 Lin Tzu An
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