減肥欲成功的一个關鍵—食三頓的時間 Kiám-puî beh sîng-kong ê tsi̍t ê kuan-kiān—tsia̍h-sann-tǹg ê sî-kan

全文朗讀 Tsuân-bûn lóng-tho̍k

這馬的人因為食傷濟閣欠運動,腹肚愈來愈大,各種減肥中心的生理嘛綴咧那來那交易。雖罔人人攏知欲減肥就愛減食閣骨力運動,也就是講予消耗的能量比食入來的較濟就會使矣!毋過因為種種因素,大箍人欲減肥並無簡單(是按怎大箍人欲減肥會遮艱難?)。舊年一篇新研究顯示,咱人一工的新陳代謝會有週期性變化,若佇特定的時間做運動、食三頓,無定著對減肥會有大幫贊喔。

Tsit-má ê lâng in-uī tsia̍h siunn hó koh khiàm ūn-tōng, pak-tóo lú lâi lú tuā, kok-tsióng kiám-puî tiong-sim ê sing-lí mā tuè-teh ná lâi ná ka-ia̍h. Sui-bóng lâng-lâng lóng tsai beh kiám-puî tō ài kiám tsia̍h koh kut-la̍t ūn-tōng, iā-tō-sī kóng hōo siau-hàu ê lîng-liōng pí tsia̍h––ji̍p-lâi ê khah tsē tō ē-sái––a̍h! M̄-koh in-uī tsióng-tsióng in-sòo, tuā-khoo-lâng beh kiám-puî pīng bô kán-tan (Sī án-tsuánn tuā-khoo-lâng beh kiám-puî ē tsiah kan-lân?). Kū-nî tsi̍t phinn sin gián-kiù hián-sī, lán lâng tsi̍t kang ê sin-tîn-tāi-siā ē ū tsiu-kî-sìng piàn-huà, nā tī ti̍k-tīng ê sî-kan tsò-ūn-tōng, tsia̍h-sann-tǹg, bô-tiānn-tio̍h tuì kiám-puî ē ū tuā-pang-tsān––ooh.

人佇下晡使用上濟熱量 Lâng tī ē-poo sú-iōng siōng-tsē jia̍t-liōng

根據醫學研究,人活動所消耗的能量干焦占整體能量消耗的15-30%,大多數的能量是用佇維持性命的「基礎代謝」,基礎代謝率 (basal metabolic rate, BMR) 是咱人佇靜靜倒佇眠床的狀態之下,所消耗的上低熱量,伊平均會使用65-70%的能量,所以有學者認為,提升基礎代謝率,會使講是上有效率的減肥方法。而且佇基礎代謝率當咧旺的時陣食物件,嘛較袂因為營養過剩造成體內脂肪堆積。毋過,到底人的基礎代謝率是固定的,或者是會綴時間變化?一直是一个誠受爭議的議題。舊年11月,美國哈佛大學的教授Jeanne Duffy所領導的團隊,佇《當代生物學》期刊發表一篇論文,顯示人的基礎代謝率是有週期性變化的,伊佇下晡的時陣上懸,平均比上低的半瞑仔加百分之十。Duffy閣發見這个現象受生理時鐘調控,和人的活動、外界環境無底代。

Kin-kì i-ha̍k-gián-kiù, lâng ua̍h-tāng sóo siau-hàu ê lîng-liōng kan-na tsiàm tsíng-thé lîng-liōng siau-hàu ê 15-30%, tuā-to-sòo ê lîng-liōng sī iōng tī uî-tshî sènn-miā ê “ki-tshóo-tāi-siā”, ki-tshóo-tāi-siā-lu̍t (basal metabolic rate, BMR) sī lán lâng tī tsīng-tsīng tó tī bîn-tshn̂g ê tsōng-thài-tsi-hā, sóo siau-hàu ê siōng-kē jia̍t-liōng, i pîng-kin ē sú-iōng 65-70% ê lîng-liōng, sóo-í ū ha̍k-tsiá jīn-uî, thê-sing ki-tshóo-tāi-siā-lu̍t, ē-sái kóng sī siōng ū hāu-lu̍t ê kiám-puî hong-huat. Jî-tshiánn tī ki-tshóo-tāi-siā-lu̍t tng-teh ōng ê sî-tsūn tsia̍h-mi̍h-kiānn, mā khah bē in-uī îng-ióng-kuè-sīng tsō-sîng thé-lāi tsi-hông tui-tsik. M̄-koh, tàu-té lâng ê ki-tshóo-tāi-siā-lu̍t sī kòo-tīng––ê, hi̍k-tsiá sī ē tuè sî-kan piàn-huà? It-ti̍t sī tsi̍t ê tsiânn siū tsing-gī ê gī-tê. Kū-nî tsa̍p-it––gue̍h, Bí-kok Ha-hu̍t tāi-ha̍k ê kàu-siū Jeanne Duffy sóo líng-tō ê thuân-tuī, tī “Tong-tāi sing-bu̍t-ha̍k” kî-khan huat-piáu tsi̍t phinn lūn-bûn, hián-sī lâng ê ki-tshóo-tāi-siā-lu̍t sī ū tsiu-kî-sìng piàn-huà––ê, i tī ē-poo ê sî-tsūn siōng-kuân, pîng-kin pí siōng-kē ê puànn-mê-á ke pah-hun-tsi-tsa̍p. Duffy koh huat-kiàn tsit ê hiān-siōng siū sing-lí-sî-tsing tiâu-khòng, hām lâng ê ua̍h-tāng, guā-kài khuân-kíng bô-tī-tāi.

實驗過程 Si̍t-giām-kuè-thîng

佇這个實驗裡,Duffy 揣來七个38至69歲的實驗志願者,予𪜶蹛佇一間無時鐘、無窗仔、無電話和網路,佮外界完全隔離的房間,來研究生理時鐘和基礎代謝率的關係。不過逐个實驗志願者原本的生活攏無仝款,比論講有人慣勢晏睏晏起來,有人慣勢早睏早起床,有人慣勢佇固定時間做運動等等,為著莫予遮的因素影響著實驗,Duffy逐工攏共𪜶的睏眠佮起床時間延後四點鐘,就敢若予𪜶佇一禮拜內踅地球一輾。佇這種狀況之下,𪜶的生理時鐘無法度調整甲和外界時間同步,會完全按照伊自然的週期運作,紲落去Duffy就會當精確觀察𪜶的基礎代謝率綴生理時間的變化矣。

Tī tsit ê si̍t-giām––ni̍h, Duffy tshuē lâi tshit-ê 38 tsì 69 huè ê si̍t-giām-tsì-guān-tsiá, hōo in tuà tī tsi̍t-king bô sî-tsing, bô thang-á, bô tiān-uē hām bāng-lōo, kap guā-kài uân-tsuân keh-lî ê pâng-king, lâi gián-kiù sing-lí-sî-tsing hām ki-tshóo-tāi-siā-lu̍t ê kuan-hē. Put-kò ta̍k ê si̍t-giām-tsì-guān-tsiá guân-pún ê sing-ua̍h lóng bô-kāng-khuán, pí-lūn kóng ū lâng kuàn-sì uànn-khùn uànn khí––lâi, ū lâng kuàn-sì tsá-khùn tsá-khí-tshn̂g, ū lâng kuàn-sì tī kòo-tīng sî-kan tsò-ūn-tōng tíng-tíng, uī-tio̍h mài hōo tsia ê in-sòo íng-hióng tio̍h si̍t-giām, Duffy ta̍k kang lóng kā in ê khùn-bîn kap khí-tshn̂g sî-kan iân-āu sì tiám-tsing, tō kánn-ná hōo in tī tsi̍t-lé-pài lāi se̍h tē-kiû tsi̍t-liàn. Tī tsit-tsióng tsōng-hóng-tsi-hā, in ê sing-lí-sî-tsing bô-huat-tōo tiâu-tsíng kah hām guā-kài sî-kan tông-pōo, ē uân-tsuân àn-tsiàu i tsū-jiân ê tsiu-kî ūn-tsok, suà––lo̍h-khì Duffy tō ē-tàng tsing-khak kuan-tshat in ê ki-tshóo-tāi-siā-lu̍t tuè sing-lí-sî-kan ê piàn-huà––ah.

Duffy予逐位實驗志願者縖可比度針的感測器,來量𪜶的核心體溫,因為咱的核心體溫反應咱身體使用熱量的效率,透過觀察志願者的核心體溫的變化,Duffy就會使了解佇每一工的無仝時間裡,逐个人的基礎代謝率的懸低。𪜶的結果顯示,基礎代謝率上低的時陣是半瞑到透早這段時間,紲落去會開始回升,到下晡五點左右達到上懸。

Duffy hōo ta̍k-uī si̍t-giām-tsì-guān-tsiá hâ khó-pí tōo-tsiam ê kám-tshik-khì, lâi niû in ê hi̍k-sim-thé-un, in-uī lán ê hi̍k-sim-thé-un huán-ìng lán sin-thé sú-iōng jia̍t-liōng ê hāu-lu̍t, thàu-kuè kuan-tshat tsì-guān-tsiá ê hi̍k-sim-thé-un ê piàn-huà, Duffy tō ē-sái liáu-kái tī muí-tsi̍t-kang ê bô-kāng sî-kan––ni̍h, ta̍k ê lâng ê ki-tshóo-tāi-siā-lu̍t ê kuân-kē. In ê kiat-kó hián-sī, ki-tshóo-tāi-siā-lu̍t siōng-kē ê sî-tsūn sī puànn-mê kàu thàu-tsá tsit tuānn sî-kan, suà––lo̍h-khì ē khai-sí huê-sing, kàu ē-poo gōo-tiám tsó-iū ta̍t kàu siōng-kuân.

實驗結果予咱的啟發 Si̍t-giām kiat-kó hōo lán ê khé-huat

按呢這个研究結果對咱有啥物啟發咧?假使人佇下晡的時陣基礎代謝率上懸,半瞑仔至透早天猶袂光的時陣上低,敢是講咱上好佇下晡做運動、食物件,因為彼陣的基礎代謝率懸,身軀利用熱量的效率上好? Duffy講𪜶的研究猶無夠齊全,伊毋敢按呢講,毋過佇接受美國《時代雜誌》訪問的時,伊有建議人避免佇新陳代謝䆀的半瞑食消夜抑是透早食早頓。Duffy共時代雜誌講:設使咱若提早一兩點鐘起床食早頓,毋但是咱的胃腸猶袂準備好勢來共食物消化,咱身體嘛無需要遐爾濟能量來維持伊的運作,遮加出來的營養就轉換做脂肪矣!

Án-ne tsit ê gián-kiù kiat-kó tuì lán ū siánn-mi̍h khé-huat––leh? Ká-sú lâng tī ē-poo ê sî-tsūn ki-tshóo-tāi-siā-lu̍t siōng-kuân, puànn-mê-á tsì thàu-tsá thinn iáu-buē kng ê sî-tsūn siōng-kē, kám sī kóng lán siōng-hó tī ē-poo tsò-ūn-tōng, tsia̍h-mi̍h-kiānn, in-uī hit-tsūn ê ki-tshóo-tāi-siā-lu̍t kuân, sin-khu lī-iōng jia̍t-liōng ê hāu-lu̍t siōng-hó? Duffy kóng in ê gián-kiù iáu bô-kàu tsê-tsuân, i m̄-kánn án-ne kóng, m̄-koh tī tsiap-siū Bí-kok “Sî-tāi-tsa̍p-tsì” hóng-mn̄g ê sî, i ū kiàn-gī lâng pī-bián tī sin-tîn-tāi-siā bái ê puànn-mê tsia̍h-siau-iā a̍h-sī thàu-tsá tsia̍h-tsá-tǹg. Duffy kā Sî-tāi-tsa̍p-tsì kóng: siat-sú lán nā thê-tsá tsi̍t nn̄g tiám-tsing khí-tshn̂g tsia̍h-tsá-tǹg, m̄-nā sī lán ê uī-tn̂g iáu-buē tsún-pī hó-sè lâi kā si̍t-bu̍t siau-huà, lán sin-thé mā bô-su-iàu hiah-nī tsē lîng-liōng lâi uî-tshî i ê ūn-tsok, tsia ke––tshut-lâi ê îng-ióng tō tsuán-uānn tsò tsi-hông––ah!

醫學文獻其實早就發見定定輪班抑是愛食消夜的人,未來會較𠢕大箍、以及較𠢕著親像糖尿病、癌症、認知障礙等等的病症。Duffy表示𪜶的研究結果暗示講遮的慢性病的致病因端可能和生理時鐘受擾亂有關。不而過,Duffy嘛承認講𪜶的實驗干焦有七个志願者,算是誠初步的結果,未來閣需要較濟的研究來驗證。

I-ha̍k-bûn-hiàn kî-si̍t tsá tō huat-kiàn tiānn-tiānn lûn-pan a̍h-sī ài tsia̍h-siau-iā ê lâng, bī-lâi ē khah gâu tuā-khoo, í-ki̍p khah gâu tio̍h tshin-tshiūnn thn̂g-jiō-pēnn, gâm-tsìng, jīn-ti tsiòng-gāi tíng-tíng ê pēnn-tsìng. Duffy piáu-sī in ê gián-kiù kiat-kó àm-sī kóng tsia-ê bān-sìng-pēnn ê tì-pēnn-in-tuann khó-lîng hām sing-lí-sî-tsing siū jiáu-luān iú-kuan. Put-jî-kò, Duffy mā sîng-jīn kóng in ê si̍t-giām kan-na ū tshit-ê tsì-guān-tsiá, sǹg-sī tsiânn tshoo-pōo ê kiat-kó, bī-lâi koh su-iàu khah tsē ê gián-kiù lâi giām-tsìng.

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