加快燃燒卡路里 3大貼士
是因為瘦人的新陳代謝特別快？</strong></span></p>
{/textblock_content}[/yee_text_block][yee_separator title="" assign="center" fontsize="14" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"][/yee_separator][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_text_block css_animation="no" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"]{textblock_content}<p><span style="color:#FF8C00"><span style="font-size:14px"><strong>有學者指出，新陳代謝確實跟身形有關，但重點不在體形大小。</strong></span></span></p>
<p>從事中至強度運動，當然會燃燒更多熱量，但即使坐在沙發上看電視、坐在電腦前上網等靜態活動，身體也在耗用能量。而且體內很多系統都全天候運作，自然涉及能量消耗，這稱為靜息代謝率（Resting Metabolic Rates），是維持生命器官運作的能量最低需求。</p>
<p>研究發現，瘦人的靜息代謝率（又稱為基礎代謝率）其實較慢，而身形較大的人代謝率則較高，於休息狀態時體內燃燒的卡路里較多。但要注意一點，<span style="color:#FF8C00"><span style="font-size:14px"><strong>最關鍵不在於身形瘦或胖，而是皮膚下的是什麼「肉」！</strong></span></span></p>
<p>身體成分──脂肪與非脂肪 (如骨骼、肌肉等) 的比例──對代謝有更大影響力。<span style="color:#FF8C00"><strong><span style="font-size:14px">唯有肌</span></strong></span><span style="color:#FF8C00"><strong><span style="font-size:14px">肉影響我們每天耗用的總卡路里量。比如說，重量相近的兩人中，肌肉比例較多的人，一定比肌肉少的人有較快的代謝率。</span></strong></span></p>
{/textblock_content}[/yee_text_block][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][wgt_flexslider animation="slide" size="" interval="5000" autoplay="yes" controlNav="yes" minItems="2" maxItems="4" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"][wgt_flexslider_item item_type="image" video="" image="images/carmen/stephanie/newborn1.jpg" item_link="" item_target="_blank" item_title=""]{item_description}{/item_description}[/wgt_flexslider_item][/wgt_flexslider][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_text_block css_animation="no" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"]{textblock_content}<p><span style="font-size:16px"><span style="color:#FF8C00"><strong>加快代謝最簡單直接的方法，就是多做負重運動以增加肌肉量。</strong></span></span></p>
<p><strong>1.選定合適的運動，每天持之以恆。</strong></p>
<p><strong>2.記住必先做好暖身動作，例如活動關節。</strong></p>
<p><strong>3.做全身運動比只局部鍛練的得益更大，因為勞動的肌肉愈多，能刺激身體製造更多荷爾蒙，進一步刺激更多肌肉生長。</strong></p>
{/textblock_content}[/yee_text_block][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_separator title="" assign="left" fontsize="14" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"][/yee_separator][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_text_block css_animation="no" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"]{textblock_content}<p><strong>此外，下列方法也有助提高卡路里的燃燒率：</strong></p>
<p><strong><span style="color:#FF8C00"><span style="font-size:16px">1. 多睡</span></span></strong><br />
一天的心情和工作效率取決每晚是否有充足睡眠，早已是不爭的事實。研究發現，睡眠對代謝也起著重要影響。<strong>如果睡眠不足，我們體內的血糖水平下降，而且常感到肚餓</strong>，並且會特別想吃過量精製的碳水化合物食品！</p>
{/textblock_content}[/yee_text_block][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][wgt_flexslider animation="slide" size="" interval="5000" autoplay="yes" controlNav="yes" minItems="2" maxItems="4" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"][wgt_flexslider_item item_type="image" video="" image="images/carmen/stephanie/rest_1.jpg" item_link="" item_target="_blank" item_title=""]{item_description}<pre> </pre>{/item_description}[/wgt_flexslider_item][/wgt_flexslider][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_text_block css_animation="no" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"]{textblock_content}<p><span style="color:#FF8C00"><span style="font-size:16px"><strong>2. 多喝水</strong></span></span><br />
遠離糖分高的汽水！研究顯示，飲水對於整天卡路里的燃燒量有正面作用，這涉及被稱為生熱（Thermogenesis）的程序，意思是溫血動物如人類為了維持體溫，是會燃燒卡路里將體內之水加熱，以便令體溫上升的。同時，<strong>選擇開水而不是包裝飲品來補充身體失去的水分（尤其是做運動時）</strong>，才有助節省熱量，幫助調節全身代謝率。</p>
<p> </p>
{/textblock_content}[/yee_text_block][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][wgt_flexslider animation="slide" size="" interval="5000" autoplay="yes" controlNav="yes" minItems="2" maxItems="4" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"][wgt_flexslider_item item_type="image" video="" image="images/carmen/stephanie/AdobeStock_39875214.jpg" item_link="" item_target="_blank" item_title=""]{item_description}{/item_description}[/wgt_flexslider_item][/wgt_flexslider][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_text_block css_animation="no" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"]{textblock_content}<p><span style="color:#FF8C00"><span style="font-size:16px"><strong>3. 咖啡因</strong></span></span><br />
半天忙碌後來一杯咖啡是打氣提神的心靈安慰，在咖啡因與代謝關係的研究發現，<strong>喝過咖啡的測試者，他的能量消耗，比飲用不含咖啡因飲品的測試</strong><span style="line-height:1.6em"><strong>者更高</strong>。</span></p>
{/textblock_content}[/yee_text_block][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_text_block css_animation="no" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"]{textblock_content}<p><span style="font-size:16px"><span style="color:#FF8C00"><strong>入夜後吃的東西會變脂肪？</strong></span></span></p>
<p>「避免晚上進食」是最流行的飲食營養建議之一，彷彿體內有個生理時鐘，晚上八時後所吃都會儲起變成脂肪。但是食物質量和類型、賀爾蒙、能量消耗等不同因素，都會影響身體如何儲存「燃料」。<strong><span style="font-size:14px">單單避免深夜進食，並不足以防止脂肪儲存。</span></strong></p>
<p>與其瞪著進食的時間，不如多關心吃多少和吃甚麼。<span style="font-size:14px"><strong>事實上如果吃的是健康食物，而不是吃光整桶雪糕，對大部分人來說是晚上抑或日間吃，其實分別不大</strong></span>，就好像替車子入汽油，入油的時間不會影響車子能駛多遠，只要吃的是高質素和分量正確適當的食物。</p>
<p>如果是對的食物，當天稍晚吃也不會破壞你的飲食計劃。話又說回來，如果是十分關心飲食養生的人，想必也同時會注意吃後會否給腸胃太多負荷，因而不會到了深宵，還在吃，即使是以煮法健康的菜餚。</p>
{/textblock_content}[/yee_text_block][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][wgt_flexslider animation="slide" size="" interval="5000" autoplay="yes" controlNav="yes" minItems="2" maxItems="4" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"][wgt_flexslider_item item_type="image" video="" image="images/carmen/stephanie/bite9.jpg" item_link="" item_target="_blank" item_title=""]{item_description}{/item_description}[/wgt_flexslider_item][/wgt_flexslider][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_text_block css_animation="no" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"]{textblock_content}<p><span style="color:#FF8C00"><span style="font-size:16px"><strong>代謝不只是燃燒卡路里</strong></span></span></p>
<p>很多人將新陳代謝理解為個人消耗熱量的速度，其實<span style="font-size:14px"><strong>新陳代謝分為兩部分，</strong></span>最廣為人知的是<span style="font-size:14px"><strong>分解代謝（Catabolism），意思是切斷化學鍵以釋放能量</strong><strong>（即熱量、卡路里）</strong></span>。還有另一個重要組成部份：<span style="font-size:14px"><strong>合成代謝（Anabolism），包括碳水化合物和脂肪的能量，會以化學鍵形式儲存起來以供日後使用</strong>。</span>運作正常的新陳代謝，應該是兩種功能同處於微妙平衡的狀態。所以說新陳代謝包括分解與重組兩個稱序，對我們健康同樣重要，決一不可。</p>
<p> </p>
<p><span style="font-size:12px"><em>資料：Dr Yoni Freedhoff、Metabolism Myths</em></span></p>
<p> </p>
{/textblock_content}[/yee_text_block][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="2/3" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_text_block css_animation="no" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"]{textblock_content}<p><strong>Stephanie</strong></p>
<p>曾是飲食和旅遊記者，目前教瑜伽及寫字謀生。兩次去印度再做寄宿生，進修瑜伽之餘喜歡流漣學校飯堂，從而得知印度菜不止得咖喱，開心大發現是認識印度養生醫學阿育吠陀，想吃得健康吃出美，可由此入手。</p>
<p><span style="color:rgb(34, 34, 34); font-family:arial,sans-serif">facebook: </span><u><em><strong><a href="https://www.facebook.com/Reflectionsonyoga/" style="box-sizing: border-box; color: black; text-decoration: none; background: transparent;">我的印度學習筆記 Reflections on Yoga</a></strong></em></u></p>
<p><span style="color:rgb(34, 34, 34); font-family:arial,sans-serif">blog: </span><u><em><strong><a href="http://yogastephanie.blogspot.it/" style="box-sizing: border-box; color: rgb(17, 85, 204); text-decoration: none; font-family: arial, sans-serif; line-height: normal; background: transparent;" target="_blank">http://yogastephanie.blogspot.it/</a></strong></em></u></p>
{/textblock_content}[/yee_text_block][/yee_column][yee_column width="1/3" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][yee_single_image title="" image="images/carmen/stephanie/stephprofile.jpg" image_size="" image_type="" image_link="" target="_blank" image_align="yee-align-left" css_animation="no" ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"][/yee_single_image][/yee_column][/yee_row][yee_row column-size="md-column" boxed_layout="yee-container-fluid" padding_layout="" style_detail="" theme_options="flattern" border_color="" border="none" background_image_options="none" background_image="" background_color_options="none" background_color="" responsive_column_reset="no" ex_class="" id="" visiable="1"][yee_column width="1/1" ors="" column-size="md-column" xs-column="0" xs-hidden="" sm-column="0" sm-hidden="" md-column="0" md-hidden="" lg-column="0" lg-hidden="" hidden-print="visiable" background_image="" background_color="" ex_class="" visiable="1"][wgt_tinymce_editor ex_class="" style_detail="" yee-widget-theme="default" border_color="" border="none" visiable="1"]{content}<p> </p>
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