【假日還睡眠債,小心愈睡愈胖!
睡眠不足,肥胖風險+235%‼】
今天(3/19)是 #世界睡眠日!😴
先等等,不是要讓你大爆睡一整天
世界睡眠日的目的是 #推廣健康睡眠
身處繁忙的世界,大家都亞歷山大
隨便問4個人就有1個人睡不好😩
2021年世界睡眠日的主題是
✨「規律睡眠,迎向健康」✨
Regular Sleep, Healthy Future
👩⚕「你知道 #規律睡眠能讓你變瘦 嗎!」
今天是禮拜五,相信有些人
已經打算熬夜然後明天睡到自然醒
平日熬夜早起,睡眠不足😪
假日捨不得睡,睡到中午🌞
想補眠還 #睡眠債,小心愈睡愈胖!
✈社交時差 (social jetlag)
指的就是週間和週末的睡眠模式差異
平日與假日好像在不同的時區睡覺:
平日0點睡、6點起床,睡眠中點是3:00
假日3點睡、12點起床,睡眠中點是7:30
🕜社交時差就有整整4.5個小時!😱
📖一項6.5萬人的大數據研究發現
愈常在假日補眠的人,愈容易肥胖!
📖還有研究指出,社交時差愈大
不僅腰圍超標,血糖血脂都會受影響
😵腰圍⬆
😵BMI⬆
😵三酸甘油酯TG⬆
😵胰島素阻抗⬆
👩⚕「除了規律睡眠,#睡得飽 也很重要!」
📖芝加哥大學抓來一群年輕人做研究
讓他們分別只睡4小時🆚睡足9小時
研究發現,睡眠不足的人😴😴
👉抑制食慾的 #瘦素 下降18%⬇
👉刺激食慾的 #飢餓素 上升28%⬆
👉食慾增加23%⬆
👉饑餓感增加24%⬆
不只這樣,睡眠不足的人
對於高熱量食物:鹹食、甜點、澱粉
食慾大增!!🍟🍰🍪🍦🥖🍞🍝🍚
對於較健康的蔬果、蛋白質、乳製品
食慾反而沒什麼影響😐😐
....
表示增加的食慾都拿去吃不健康的東西了啊!!
📖根據哥倫比亞大學研究
與睡眠時間7-9小時的人相比
👉睡6小時的人肥胖風險高了27%
👉睡5小時的人肥胖風險高了60%
👉只睡2-4小時的人,肥胖風險高了235%!
各位觀眾!是235%啊!!😱😱
想要減肥
#運動、#飲食、#睡眠 是黃金三角
懶的運動、管不住嘴
至少「睡」我還是蠻再行的😏
所以...今天你打算幾點睡呢?😉
圖:好色龍
Reference:
1. Social jetlag and obesity. Curr Biol. 2012 May 22;22(10):939-43.
2. Social Jetlag, Chronotype, and Cardiometabolic Risk. J Clin Endocrinol Metab. 2015 Dec;100(12):4612-20.
3. Inadequate sleep as a risk factor for obesity: analyses of the NHANES I. Sleep. 2005 Oct;28(10):1289-96.
4. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004 Dec 7;141(11):846-50.
同時也有10000部Youtube影片,追蹤數超過2,910的網紅コバにゃんチャンネル,也在其Youtube影片中提到,...
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【五天早睡計畫-Day2】
咪吶桑 ~ 空巴挖!
現在是晚上11:30,你睡了嗎?
根據哥倫比亞大學研究
與睡眠時間7-9小時的人相比
👉睡6小時的人肥胖風險高了27%
👉睡5小時的人肥胖風險高了60%
👉只睡2-4小時的人,肥胖風險高了235%!
各位觀眾!是235%啊!!😱😱
不想變成肥胖高風險族群....
按完讚就快去睡覺!😌😌
明天要六點半起床的我🕡
算起來現在去睡剛好可以睡七小時!
那我就先睡啦 ~ 晚安💤
Reference:
Inadequate sleep as a risk factor for obesity: analyses of the NHANES I. Sleep. 2005 Oct;28(10):1289-96.
--
從今天開始,開始執行早睡計畫!
1⃣每天提早15分鐘上床睡覺
2⃣睡前po一則關於早睡對減肥的好處
3⃣看到我的貼文按讚後就去睡吧!
讓我們一起擺脫晚睡大魔王😈😈
#五天早睡計畫
#每天早睡15分鐘
#躺著也會瘦
risk factor of obesity 在 農民教主碎碎念 Facebook 的最佳解答
不能胖(在皮下)更危險
#Confirmation: Perivascular Adipose Tissue = #FatAroundTheHeart is a Relevant Fat Depot for Cardiovascular Risk in Obesity
Review highlights that "several studies have substantiated that obesity confers an independent and additive risk of all-cause and cardiovascular death, there is significant variability in these associations, with some lean individuals developing diseases and others remaining healthy despite severe obesity, the so-called metabolically healthy obese."
"Part of this variability has been attributed to the heterogeneity in both the distribution of body fat and the intrinsic properties of adipose tissue depots, including developmental origin, adipogenic and proliferative capacity, glucose and lipid metabolism, hormonal control, thermogenic ability, and vascularization. In obesity, these depot-specific differences translate into specific fat distribution patterns, which are closely associated with differential cardiometabolic risks," the authors elaborate and explain: "The adventitial fat layer, also known as perivascular adipose tissue (PVAT), is of major importance. Similar to the visceral adipose tissue, PVAT has a pathophysiological role in CVDs. PVAT influences vascular homeostasis by releasing numerous vasoactive factors, cytokines, and adipokines, which can readily target the underlying smooth muscle cell layers, regulating the vascular tone, distribution of blood flow, as well as angiogenesis, inflammatory processes, and redox status. In this review, we summarize the current knowledge and discuss the role of PVAT within the scope of adipose tissue as a major contributing factor to obesity-associated cardiovascular risk."
In the review, "[r]elevant clinical studies documenting the relationship between PVAT dysfunction and CVD with a focus on potential mechanisms by which PVAT contributes to obesity-related CVDs are pointed out."
suppversity.com | Costa, Rafael M., et al. "Perivascular Adipose Tissue as a Relevant Fat Depot for Cardiovascular Risk in Obesity." Frontiers in Physiology 9 (2018): 253. https://www.frontiersin.org/articles/…/fphys.2018.00253/full
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