𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿!
Did you know bioperin, derived from black pepper, is thought to increase the bioavailability of curcumin, the active anti-inflammatory compound found in turmeric 🖤💛?
***
Turmeric is used in curries 🍛 , as well as in the trendy “turmeric latte”. This spiced drink has been widely claimed to have anti-inflammatory effects on the body.
However, the one to few teaspoons (at most) of turmeric powder used in such latte is barely reach the claimed effects of curcumin, as the powder only contains 3.4% (at best) of curcumin.
Research has demonstrated therapeutic effects using a curcumin dose between 0.5 to 8g per day 🧪, which translates to ingesting of 5 to 85 teaspoons of turmeric powder a day 🤷🏻♀️.
𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗶𝗻𝗲: Enjoy this spiced latte if you like the taste 💞 but it is unlikely to reach the claimed therapeutic effects of curcumin; curcumin is also not well absorbed in the absence of absorption enhancers. Instead, incorporate as many colored fruits and vegetables into your diet 🌈 and consume omega-3 rich oily fish like salmon or mackerel 🐟 twice a week for “anti-inflammatory” effects!
𝙎𝙩𝙖𝙮 𝙬𝙚𝙡𝙡 𝙖𝙣𝙙 𝙨𝙩𝙖𝙮 𝙨𝙩𝙧𝙤𝙣𝙜𝙚𝙧 𝙩𝙤𝙜𝙚𝙩𝙝𝙚𝙧!
同時也有1部Youtube影片,追蹤數超過16萬的網紅夠維根Go Vegan,也在其Youtube影片中提到,FB粉絲專頁:https://www.facebook.com/GoVeganTW 提倡一種新的生活態度,透過動畫宣導"動物權利"! 感謝【台灣素食營養學會】整理資料、提供贊助 【台灣素食營養學會 官網】http://www.twvns.org/ -------------------------...
therapeutic diet 在 Singapore Blogger - Missy琪琪 Facebook 的最佳貼文
How do I stay 𝑺𝑳𝑰𝑴 during my pregnancy?! 💃💃⠀
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If you are expecting something like a special diet or exercise, I'm going to disappoint you! ⠀
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Haha.. With 3 active kids 👩👩👦 and a mum who wants to be involved with the kids before they ditch me 😥 in future, my daily high activity level really keeps me fit. 🏋️♀️⠀
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This 30 second video 🎥 shows how my daily routine is like, especially after I picked the kids from school 🚸. I still insist to personally prepare their meals because cooking and baking is therapeutic for me. It 𝘩𝘦𝘭𝘱𝘴 𝘮𝘦 𝘵𝘰 𝘥𝘪𝘴𝘵𝘳𝘦𝘴𝘴 and at the same time, ensure my kids have a well-balanced diet. Working from home is never easy, because often we are distracted by the kids needs and household matters.⠀
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Nevertheless, it is a wonderful journey, and as time goes by, it helps a lot with my time management ⏰, which means the kids have to 𝘨𝘰 𝘵𝘰 𝘣𝘦𝘥 𝘦𝘢𝘳𝘭𝘺!! ⠀
So I can have my 𝑴𝑬 𝑻𝑰𝑴𝑬! 😍 It is so important to have some time for our own, be it working, baking or even de-stressing ourselves.⠀
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Remember, 𝘪𝘵 𝘪𝘴 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘵𝘰 𝘭𝘰𝘷𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘧𝘪𝘳𝘴𝘵, 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘮𝘢𝘬𝘦 𝘤𝘩𝘰𝘪𝘤𝘦𝘴 𝘵𝘩𝘢𝘵 𝘸𝘪𝘭𝘭 𝘪𝘮𝘱𝘳𝘰𝘷𝘦 𝘺𝘰𝘶𝘳 𝘲𝘶𝘢𝘭𝘪𝘵𝘺 𝘰𝘧 𝘭𝘪𝘧𝘦 which includes spending time with your family too!⠀
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Please share with me your life hacks too so we all can learn together!
Qiqi Low
#influencerssg #icanbeaninfluencer
therapeutic diet 在 劉漢文醫師 Facebook 的最佳貼文
王峰醫師分析營養性生酮。
某些人以為吃的夠不夠身體會懂,其實吃成飢餓生酮還不自知。
生酮飲食需要追求高濃度的「酮體」嗎?
淺談營養性生酮狀態(Nutritional ketosis)。
近來年生酮飲食在台灣的十分流行,無論透過高脂低碳飲食、防彈咖啡或斷食法等,大家都不斷的追求所謂的高酮體,而且認為高酮體才是強迫身體燃燒脂肪的唯一方法。但這樣追求高酮體的想法是對的嗎?足夠的科學証據嗎?
在我們談論血酮(blood ketone)之前,我們必需先了解所謂的營養性生酮狀態(Nutritional ketosis)。營養性生酮狀態是由Steve Phinney博士跟據1980年的兩篇論文所提出的結論,這張營養性生酮狀態的圖表首次出現在《低碳水化合物生活的科學與藝術》的書籍中,Jeff Volek博士是其中作者之一。Steve Phinney博士目前也是Virta Health的首席醫療官。(圖二)
(注: Virta Health目前是美國最大的生酮飲食研究單位,以生酮飲食來治療第2型糖尿病並改善健康)
Steve Phinney博士認為一旦人體適應脂肪做為能量,在高脂低碳飲食的情況下最好可以維持血酮在所謂的營養性生酮狀態(BHB 0.5-3.0 mmol/L),甚至於在最佳血酮水平(optimal ketone level, 1.5 - 3.0 mmol/L)。但隨著生酮飲食的流行及越來越多的生酮飲食研究被發表,我們發現Steve Phinney博士所提出營養性生酮狀態的概念是有其問題的,而且有可能未來需要進一步修正。
以下是一些研究証明為什麼一般人很難維持所謂的營養性生酮狀態或最佳血酮水平,就算長期實行生酮飲食。
研究一:(圖三)
此研究來自Virta Health的糖尿病10週的生酮飲食研究。研究發現糖尿病患者的平均血酮落在0.4 to 1.4 mmol/L。而第1至10週的有一大部份血酮都沒有在營養性生酮狀態(BHB > 0.5 mmol/L)內。接下來我們看看更長期的研究。
https://diabetes.jmir.org/2017/1/e5/
研究二:(圖四)
也是來Virta Health長達一年的生酮飲食研究。研判發現平均血酮從0.18 mmol/L上升至0.6 mmol/L,隨著體重的下降,平均血酮一年後下降至0.3 mmol/L。大部的患者在體重穩定後都無法維持所謂的營養性生酮狀態(BHB > 0.5 mmol/L)。
https://link.springer.com/artic…/10.1007%2Fs13300-018-0373-9
研究三:(圖五)
同樣來自Virta Health長達二年的生酮飲食研究。血酮兩年後平均下降至0.27 mmol/L。同樣在患者體重穩定後都無法維持所謂的營養性生酮狀態(BHB > 0.5 mmol/L)。
https://www.frontiersin.org/articles/…/fendo.2019.00348/full
同理,我們也可以在Marty Kendall的Nutrient Optimiser Challenge中的個案觀察到同樣的現象。而其中三週左右平均血酮上升至0.8 mmol/L,隨著個案的體重下降,平均血酮下降至0.4mmol/L以下。特別是代謝健康者比起胰島素阻抗者在體重下降後,有更低的血酮數據。(圖六)
https://reurl.cc/XMGZj
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或許會有很多人質疑,住在北極的因紐特人(Inuit)或所謂的愛斯基摩人
他們長期的高脂飲食,難道沒有長期生酮(chronic ketosis)或 達到所謂營養性生酮狀態嗎?我想答案是:沒有!(圖七)
科學家發現因紐特人(Inuit)為了在北極長期適應高脂飲食,他們的基因產生了變異,他們有高比例的罕見體染色體隱性遺傳CPT1A基因突變(Arctic variant cpt1a),在極圈地區族群高達68-81%。此基因突變可讓他們直接代謝長鏈脂肪酸,而不是酮體。因為有這樣的CPT1A基因突變,他們也有高嬰兒死亡率,因為嬰兒再禁食或感染時,容易產生低血酮和低血糖(hypoketotic hypoglycemia)。
人誌學上紀錄因紐特人有多餐的習慣,這可能是高CPT1A突變造成的,因為長時間未進食對於這群有基因突變的人是危險的,尤其是做完激烈運動後。因此可推測此基因突變是為了因應因紐特人低碳水化合物與嚴苛的環境。
https://zh.wikipedia.org/wiki/%E9%85%AE%E7%97%87
以上是因紐特人為了要長期在下極圈地區適應高脂飲食所面臨的種種困境及挑戰,不是我們一般人所自己想像的「好棒棒生酮飲食」!
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以上的結論看來,在減重的過程的中短期之內,血酮是有可能短期內上至0.5-3.0 mmol/L。一旦體重下降至一定的水平,對大部分的人來說血酮很難維持在所謂的營養性生酮狀態(BHB 0.5-3.0 mmol/L),而且更難維持在所謂的最佳血酮水平(optimal ketone level, 1.5 - 3.0 mmol/L)。
這裡有一些例外,有一些運用添加油、中鏈脂肪酸(MCT)或嚴格生酮(脂肪比例非常高)的情況下,是可以維持所謂的營養性生酮狀態(BHB 0.5-3.0 mmol/L)。這就是我們一般看到的醫學上治療癲癇,帕金森氏症或失智症所進行的治療性酮症(therapeutic ketosis)。
其實營養性生酮狀態(BHB 0.5-3.0 mmol/L)這個範圍的血酮,或許應該稱為刺激/壓力性生酮狀態。我們可以觀察到在沒有任何特殊疾病下、強力運動、禁食/斷食、體重下降加上高脂飲食或生長曲線在劇烈變動時,較容易產生高的血酮。以下有好幾種特定情況下產生較高的血酮。
1. 減重過程進行高脂低碳飲食(中短期)。
2. 嬰兒快速生長期。
3. 強力運動。
4. 禁食/斷食。
隨著生酮飲食的流行及越來越多的生酮飲食研究被發表,我們對營養性生酮狀態有了更多的了解,而大部分人無法長期維持在此高血酮的水平。或許未來Steve Phinney博士及Jeff Volek博士會對營養性生酮狀態提出修正。
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飢餓生酮(Starvation ketosis)
我個人在臨床上常遇到體重過輕或標準體重在進行生酮飲食的好幾個個案,BMI大約在18~22左右。這些個案在沒有添加油或中鏈脂肪酸(MCT)的補充下,檢測到血酮高達1.5~3.0 mmol/L以上或者尿酮測試3+,這種情況也常出現在各大生酮討論區中。我稱這種現象為「台式飢餓生酮模式」,就是體重在「標準水平」加上「高血酮」,進行的是極低熱量生酮飲食。在這情況下體重會繼續往下掉,進而流失瘦体重(lean body mass)或肌肉量,一點一滴侵蝕著自己的健康,而完全不自知。
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文章的結尾,我用兩句名言來提醒大家不要過度追求「酮體」。一個是來自於Ketogains,另一個是來自於Marty Kendall。(圖八)
追求結果,而不是酮體!
Chase Results, Not Ketones – Ketogains
你的飲食不需要名字或信仰系統,只需要足夠的營養。
Your diet doesn't need a name or a belief system, just enough nutrients. - Marty Kendall
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在此非常感謝optimisingnutrition.com的Marty Kendall,容許我運用他網站中的部份的內容及圖像。
有興趣或想更深入了解的朋友可以參考以下網址https://optimisingnutrition.com。
https://reurl.cc/XMGZj
https://reurl.cc/Gyj5A
FB:Optimising Nutrition
therapeutic diet 在 夠維根Go Vegan Youtube 的最佳貼文
FB粉絲專頁:https://www.facebook.com/GoVeganTW
提倡一種新的生活態度,透過動畫宣導"動物權利"!
感謝【台灣素食營養學會】整理資料、提供贊助
【台灣素食營養學會 官網】http://www.twvns.org/
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【補充資料】
豆腐補鈣,鹽滷、石膏哪種好 http://goo.gl/MWcs7w
今天的鈣夠了嗎 http://goo.gl/xGUOe7
蔬食鈣高尚 https://goo.gl/Mz2fkB
素食者是否該喝牛奶 http://goo.gl/NSDmQN
1. 喝牛奶增加死亡率、骨折率 (瑞典研究):
Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. Milk intake and risk of mortality and fractures in women and men: cohort studies. BMJ. 2014 Oct 28;349:g6015.
2. 青少年喝奶量與老年時的骨折率:
Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA Pediatr. 2014 Jan;168(1):54-60. doi: 10.1001/jamapediatrics.2013.3821.
3. 其他喝牛奶與骨折的研究:
Bolland MJ, Leung W, Tai V, Bastin S, Gamble GD, Grey A, Reid IR. Calcium intake and risk of fracture: systematic review. BMJ. 2015 Sep 29;351:h4580. doi:10.1136/bmj.h4580. Review.
Bischoff-Ferrari HA, Dawson-Hughes B, Baron JA, Kanis JA, Orav EJ, Staehelin HB, Kiel DP, Burckhardt P, Henschkowski J, Spiegelman D, Li R, Wong JB, Feskanich D, Willett WC. Milk intake and risk of hip fracture in men and women: a meta-analysis of prospective cohort studies. J Bone Miner Res. 2011 Apr;26(4):833-9.
4. D-半乳糖:
Hao L, Huang H, Gao J, Marshall C, Chen Y, Xiao M. The influence of gender, age and treatment time on brain oxidative stress and memory impairment induced by dgalactose in mice. Neurosci Lett 2014;571C:459.
Cui X, Wang L, Zuo P, Han Z, Fang Z, Li W, et al. D-galactose caused life shortening in Drosophila melanogaster and Musca domestica is associated with oxidative stress. Biogerontology 2004;5:31725.
5. IGF-1相關:
Cao Y, Nimptsch K, Shui IM, Platz EA, Wu K, Pollak MN, Kenfield SA, Stampfer MJ, Giovannucci EL. Prediagnostic plasma IGFBP-1, IGF-1 and risk of prostate cancer. Int J Cancer. 2015 May 15;136(10):2418-26. doi: 10.1002/ijc.29295. Epub
2014 Nov 10.
Ma J, Giovannucci E, Pollak M, Chan JM, Gaziano JM, Willett WC, Stampfer MJ. Milk intake, circulating levels of insulin-like growth factor-I, and risk of colorectal cancer in men. J Natl Cancer Inst 2001; 93:1330–6.
Qin LQ, He K, Xu JY. Milk consumption and circulating insulin-like growth factor-I level: a systematic literature review. Int J Food Sci Nutr 2009;60(Suppl 7):330–40.
Allen NE, Appleby PN, Davey GK, Key TJ. Hormones and diet: low insulin-like growth factor-I but normal bioavailable androgens in vegan men. Br J Cancer 2000;83:95–7.
6. 攝護腺癌:
Aune D, Navarro Rosenblatt DA, Chan DS, Vieira AR, Vieira R, Greenwood DC, Vatten LJ, Norat T. Dairy products, calcium, and prostate cancer risk: a systematic review and meta-analysis of cohort studies. Am J Clin Nutr. 2015 Jan;101(1):87-117.
7. 牛乳與便秘:
Andiran F, Dayi S, Mete E. Cows milk consumption in constipation and anal fissure in infants and young children. J Paediatr Child Health. 2003 Jul;39(5):329-31.
Irastorza I, Ibañez B, Delgado-Sanzonetti L, Maruri N, Vitoria JC. Cow's-milk-free diet as a therapeutic option in childhood chronic constipation. J Pediatr Gastroenterol Nutr. 2010 Aug;51(2):171-6.
Carroccio A, Mansueto P, Morfino G, D'Alcamo A, Di Paola V, Iacono G, Soresi M, Scerrino G, Maresi E, Gulotta G, Rini G, Bonventre S. Oligo-antigenic diet in the treatment of chronic anal fissures. Evidence for a relationship between food hypersensitivity and anal fissures. Am J Gastroenterol. 2013 May;108(5):825-32.
Dehghani SM, Ahmadpour B, Haghighat M, Kashef S, Imanieh MH, Soleimani M. The Role of Cow's Milk Allergy in Pediatric Chronic Constipation: A Randomized Clinical Trial. Iran J Pediatr. 2012 Dec;22(4):468-74.
8. 牛乳與青春痘:
Melnik BC. Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Nestle Nutr Workshop Ser Pediatr Program. 2011;67:131-45.
9. 鈣質吸收率:
Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S. Review.
Weaver CM, Proulx WR, Heaney R. Choices for achieving adequate dietary calcium with a vegetarian diet. Am J Clin Nutr. 1999 Sep;70(3 Suppl):543S-548S. Review.
10.溫室氣體排放:
http://www.fao.org/agriculture/lead/themes0/climate/emissions/en/
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