嗨!大家好~我口試結束啦~接下來會準時點每兩週發文一次的😜
最近3級結束,稍微開始比較多人回流健身房,還是建議健身時要帶著口罩安全唷😷
回來的學員們詢問最多的問題:Jimmy, 晚餐太晚吃會不會胖,不吃會不會瘦?
還是一樣的觀念唷!整天的熱量赤字下來就會瘦,單餐的調整影響不大。
但我們一樣來看看科學文獻怎麼說吧!(說實話內容與我原本設想不同🤔)
在Nutrients 2021這篇Associations of Skipping Breakfast, Lunch, and Dinner with Weight Gain and Overweight/Obesity in University Students: A Retrospective Cohort Study中
作者觀察日本大學生不吃早午晚餐,3年後分別對體重增加的影響。
結果發現:
👉 不吃早餐,無影響。
👉 不吃午餐,無影響。
👉 不吃晚餐,體重增加10%,BMI > 25的大學生增加。
那為什麼跟我們所設想的,沒吃晚餐會變瘦,趨勢相反呢?🤔
作者雖然無法確定原因,但在討論給予一些看法與假設。
🌟作者認為可能原因與吉米看法(每個原因都與體重增加有關)
1⃣️ 不吃晚餐導致隔天飢餓感上升吃更多。其他像是巴西研究也發現,不吃早餐的人,整天熱量攝取比有吃早餐的人還高。
🙋♂️ 認同!整天熱量控制是目前被認為比較有效的方法。
2⃣️ 少了晚餐容易減少了海鮮、大豆蛋白與青菜攝取,導致肥胖。
🙋♂️ 認同!雖然我早餐不會去吃生魚片與青菜,但豆漿算容易攝取。這點合理因為整體海鮮、大豆蛋白與青菜攝取的確容易變少。
3⃣️ 不吃晚餐的人容易更晚睡,導致肥胖。
🙋♂️ 還好!不吃晚餐跟容易晚睡關連性?一般大學生晚睡跟吃飯相關性不高,可能跟夜晚活動相關性比較高🤣
4⃣️ 不吃晚餐導致壓力感上升,導致肥胖。
🙋♂️ 認同!不吃東西真的會易怒、稍感壓力,而壓力的確會有一定機率造成肥胖。也可以是第3點原因,壓力大伴隨飢餓感會不好入睡。
5⃣️ 不吃晚餐活動力會下降
🙋♂️ 還好!雖然整天熱量赤字的時候,運動表現一定會比較差。但通常是影響長時間運動。這點可能只會影響長時間運動類型的運動員。
🌟但我認為辨識因果關係是最困難的,也許
是學生因為其他原因變胖了,對於想減脂卻一時不知道怎麼辦,乾脆不吃晚餐,才會觀察到不吃晚餐的人變胖較多。
🌟但不論如何,這篇還是證明,不吃晚餐能減肥,終究只是流言蜚語囉!
#進餐頻率 #不吃早餐 #不吃午餐 #不吃晚餐 #增重 #肥胖 #吉米健身營養 #運動營養 #流言蜚語 #口試完成
同時也有3部Youtube影片,追蹤數超過75萬的網紅志祺七七 X 圖文不符,也在其Youtube影片中提到,✔︎ 成為七七會員(幫助我們繼續日更,並享有會員專屬福利):https://bit.ly/3eYdLKp ✔︎ 訂閱志祺七七頻道: http://bit.ly/shasha77_subscribe ✔︎ 追蹤志祺IG :https://www.instagram.com/shasha77.daily...
「skipping breakfast」的推薦目錄:
- 關於skipping breakfast 在 運動營養博士 Jimmy Facebook 的精選貼文
- 關於skipping breakfast 在 馬拉妹出閘 Facebook 的最佳解答
- 關於skipping breakfast 在 運動營養師 楊承樺 Facebook 的精選貼文
- 關於skipping breakfast 在 志祺七七 X 圖文不符 Youtube 的最讚貼文
- 關於skipping breakfast 在 Daily Health Wellness Center Youtube 的最讚貼文
- 關於skipping breakfast 在 Joanna Soh Official Youtube 的最佳貼文
- 關於skipping breakfast 在 The Side Effects of Skipping Breakfast - YouTube 的評價
skipping breakfast 在 馬拉妹出閘 Facebook 的最佳解答
"The World would be kinder and more charitable, if we all slept in on Sunday, skipping breakfast and opting instead for a late meal no sooner than noon."
I’ve never been much of a breakfast person myself, but the thing is, brunch was meant to be fun, and this is fun. 😉
謝謝猫人yy看世界送的花,從她家花園摘來的。
還有 尋找小白兔Finding Rabbits 的麵包和scone,大老遠送貨辛苦了。
用心的,少量製作的麵包,夠吃撐我這宅女。
很推薦他家的scone,又大又鬆軟,很香,叮熱一分鐘塗上牛油吃,還是不羨慕誰了。
自己吃過好吃才推,還是必須的。
📍我家
Follow my IG/tiktok:#malaimui77
FB:#馬拉妹講飲講食 #馬拉妹出閘 #馬拉妹 #FoodhuntMY #BloggerMakan #BloggerMalaysia #malaimuidotcom #好吃的吃多一點 #不好吃的多少吃一點
skipping breakfast 在 運動營養師 楊承樺 Facebook 的精選貼文
🎬之前拍了影片跟大家介紹 #168 #間歇性斷食
研究表示經過12周的間歇姓斷食➡️可減少代謝症侯群的症狀,包含改善體重、腰圍和血壓,
且因為間歇性斷食,讓進食的時間更規律,因此有助心臟健康,
也有少數研究提到對睡眠品質有幫助!
但今天要進階和大家討論,進食的時間,和心臟健康關係也很重要!
依照台灣普遍的生活作息和飲食習慣,多數人執行斷食時,是選擇不吃早餐,
👩🏻⚕️從營養學研究觀點上來看,該不該吃早餐這件事,其實正反面支持的都有。
以流行病學角度來看,有吃早餐習慣的成年人,罹患心臟病和第二型糖尿病的風險較小,
而不吃早餐的人,下午的血糖變動性可能會比較高,容易下午肚子餓,對於原本肥胖的人來說,體重增加的機率反而更高😳
提醒⚠️早上運動的人,就請要吃早餐
所以,請大家要經過營養師的專業,幫你判斷適不適合斷食,以及依照個人的狀態,建議在什麼時段進食😉
參考資料:
Alhussain, M. H., Macdonald, I. A., & Taylor, M. A. (2016). Irregular meal-pattern effects on energy expenditure, metabolism, and appetite regulation: a randomized controlled trial in healthy normal-weight women. The American journal of clinical nutrition, 104(1), 21-32.
Ballon, A., Neuenschwander, M., & Schlesinger, S. (2019). Breakfast skipping is associated with increased risk of type 2 diabetes among adults: a systematic review and meta-analysis of prospective cohort studies. The Journal of nutrition, 149(1), 106-113.
Betts, J. A., Chowdhury, E. A., Gonzalez, J. T., Richardson, J. D., Tsintzas, K., & Thompson, D. (2016). Is breakfast the most important meal of the day?. Proceedings of the Nutrition Society, 75(4), 464-474.
Betts, J. A., Richardson, J. D., Chowdhury, E. A., Holman, G. D., Tsintzas, K., & Thompson, D. (2014). The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. The American journal of clinical nutrition, 100(2), 539-547.
Chowdhury, E. A., Richardson, J. D., Holman, G. D., Tsintzas, K., Thompson, D., & Betts, J. A. (2016). The causal role of breakfast in energy balance and health: a randomized controlled trial in obese adults. The American journal of clinical nutrition, 103(3), 747-756.
Takagi, H., Hari, Y., Nakashima, K., Kuno, T., Ando, T., & ALICE (All-Literature Investigation of Cardiovascular Evidence) Group. (2019). Meta-analysis of relation of skipping breakfast with heart disease. The American journal of cardiology, 124(6), 978-986.
Wilkinson, M. J., Manoogian, E. N., Zadourian, A., Lo, H., Fakhouri, S., Shoghi, A., ... & Taub, P. R. (2020). Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell metabolism, 31(1), 92-104.
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#早餐 #下午茶 #teatime
#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 #胰島素 #運動營養
#促進運動表現飲食顧問服務 #減重 #減肥 #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
#FatLoss #MuscleGain #Performance
#Inbody570 #統一陽光豆漿 #全家健康志向
skipping breakfast 在 志祺七七 X 圖文不符 Youtube 的最讚貼文
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#吃早餐重要嗎 #breakfast
各節重點:
00:00 前導
00:56 為什麼要叫做「breakfast」?
01:33 早餐的起源
02:40 人們開始吃早餐囉!
04:46 吃早餐曾被認為是一種罪惡?
06:11 吃早餐可以免除罪惡?
07:46 不吃早餐真的很不健康?
08:45 我們的觀點
09:27 提問
09:39 結尾
【 製作團隊 】
|企劃:蛋糕說話時屑屑請閉嘴
|腳本:蛋糕說話時屑屑請閉嘴
|編輯:土龍
|剪輯後製:Pookie
|剪輯助理:歆雅、珊珊
|演出:志祺
——
【 本集參考資料 】
→300年前沒人在吃「早餐」 全球化竟是現代早餐起源?:https://bit.ly/3dXWgLd
→徐珂. (1917). 淸稗類鈔 (Vol. 47). 商務.:https://bit.ly/3mm3hZ1
→Betts, J. A., Chowdhury, E. A., Gonzalez, J. T., Richardson, J. D., Tsintzas, K., & Thompson, D. (2016). Is breakfast the most important meal of the day?. The Proceedings of the Nutrition →Society, 75(4), 464–474. :https://bit.ly/31Kb8I1
→Breakfast is the real power hour for success:https://bbc.in/3olMh7b
→Breakfast, lunch and dinner: Have we always eaten them?:https://bbc.in/3jtweR8
→Dhurandhar, E. J., Dawson, J., Alcorn, A., Larsen, L. H., Thomas, E. A., Cardel, M., Bourland, A. C., Astrup, A., St-Onge, M. P., Hill, J. O., Apovian, C. M., Shikany, J. M., & Allison, →D. B. (2014). The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial. The American journal of clinical nutrition, 100(2), 507–513. :https://bit.ly/3mf1Mfg
→Health Check: is breakfast really the most important meal of the day?:https://bit.ly/3oudvby
→How Breakfast Became a Thing:https://bit.ly/3kt2yow
→How lobbyists made breakfast 'the most important meal of the day':https://bit.ly/35xgNSR
→How the Tudors invented breakfast:https://bit.ly/37IlBaK
→Instant porridge 8000 years old:https://ab.co/34tLuJu
→Is Breakfast Overrated?:https://nyti.ms/2G30eWi
→Is Breakfast Really Good For You? Here’s What the Science Says:https://bit.ly/3oovW1n
→Should we eat breakfast like a king, lunch like a prince, and dinner like a pauper?:https://bit.ly/34tFsZ9
→Should you eat breakfast?:https://bit.ly/35ztAnH
→Skipping breakfast may help you lose weight - what hunter-gatherers can teach us:https://bit.ly/3mqAkLJ
→The Breakfast Economy:https://bit.ly/2HCeQg3
→The Most Contentious Meal of the Day:https://bit.ly/2J77MII
→The secret history of breakfast:https://bit.ly/2TCWZrT
【 延伸閱讀 】
→ Seize the Morning: The Case for Breakfast:https://nyti.ms/3mhN6vG
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skipping breakfast 在 Daily Health Wellness Center Youtube 的最讚貼文
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PROBLEM: Skipping breakfast is strongly correlated with weight gain. "Start your day off right," right? Still, young people eat nearly half of their daily calories between 4 p.m. and midnight. So, eat breakfast, but what's best?
MEDICAL RESEARCH: An experiment out of the University of Missouri involved overweight or obese females, aged 18 to 20, who identified as infrequent breakfast eaters. Each morning for a week, the researchers had the participants eat either 350 calories of cereal (13 grams of protein), 350 calories of eggs and beef (35 grams of protein), or skip breakfast entirely.
RESULT: Eating any breakfast was associated with increased feelings of fullness, a reduced desire to eat, and lower levels of ghrelin (a hunger-stimulating hormone) throughout the morning. But meaty, eggy breakfast was associated with these benefits over the course of the entire day. Participants who had a lot of protein in the morning also had reductions in their "cravings-related" brain activity, and increased levels of a hormone associated with satiety. They snacked less on fatty foods in the evening, as compared to those who ate cereal or nothing.
CONCLUSION: This makes a pretty good MEDICAL PROOF that we should take a high-protein breakfast
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skipping breakfast 在 Joanna Soh Official Youtube 的最佳貼文
Hi my lovelies, there are so many creative ways we can add the goodness of OATMEAL into our diet. Here are 4 very easy, quick & delicious ways to add OATS into your breakfast + to increase your fibre intake.
1) "Sloppy" Overnight Oatmeal
2) 3-Ingredient No-Bake Oat Squares
3) Sunrise Oatmeal Smoothie
4) Dressed-Up Oatmeal
Breakfast is the most important meal of the day. Having a healthy hearty breakfast gets your metabolism pumping, keeps you energized and it will benefit you in making healthier choices throughout the day.
I've kept these recipes really quick, simple and hassle-free so that we can all make them and have NO EXCUSE in skipping breakfast!
Remember my recipes are always adaptable. Just follow the basic and you can change the ingredients according to what you like. You can of course have these as your snacks as well!
So try them out, share them with your family and friends and let me know which is your favourite in the comments below. xx
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skipping breakfast 在 The Side Effects of Skipping Breakfast - YouTube 的推薦與評價
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