關於某篇推文 - 減肥
By Skylar Davis
at 2014-01-26T18:11
at 2014-01-26T18:11
Table of Contents
稍微排個版,以利閱讀~
先破個題...
飲食營養的規劃,
參考 衛生署最新版 每日飲食指南 所建議之 合宜三大熱能營養素比例
(蛋白質 10%~20%、脂質 20%~30%、醣類=碳水化合物 50%~60%)
再按照 個人健康條件及活動狀況
適度調整並展開成 六大類食物
(全穀根莖類、豆魚肉蛋類、低脂乳品類、蔬菜類、水果類、油脂與堅果種子類)
新版每日飲食指南:http://tinyurl.com/mezqmnn
→ xxxxxx:澱粉並未出現在扇型飲食中 白飯一天一碗半就好01/24 08:10
^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^ 這就是澱粉 澱粉,就是主食,就是指全穀根莖類
→ xxxxxx:蛋白質卻要吃到接近90克 呵呵01/24 08:11
整體飲食的總蛋白質含量要吃到90g,那麼,以一般人每公斤體重0.8~1g來計算
適用的體重區間約為72kg~90kg
這樣的方式其實隱含了一個前提 → 那就是「假設這個人的體脂率不會太高」
很簡單的一個想法,同樣體重的胖子跟健美運動員,肌肉量差異顯然很大
需要的蛋白質會一樣多嗎?
如果估算的對象體脂率明顯過高,那估算的時候就要斟酌減量了...
因為 人體裡面真正需要蛋白質的部分,其實是去脂體重
因此,
飲食營養規劃 要根據 個人健康條件及活動狀況 適度調整並展開為 六大類食物份量
推 xxxxxx:眼睛看清楚點 五穀根莖類(白米)1.5碗-四碗 其中圖式含部份01/26 01:19
^^^^^^^^^^^^ 有哦~ ^^^^^^^^^^^^^^ → xxxxxx:些許葉菜類圖式,故可否替代,請挑戰衛生署吧! 01/26 01:20
^^^^^^^^^^^^^^ 那只是插圖以玉米及南瓜為例,順便把葉子也畫一畫而已欸...ˊˋ
並不是說可以拿玉米跟南瓜的葉葉來代替全穀根莖類
另外,根據破題所附新版每日飲食指南,
第13頁有這麼一段話:
身體所需的營養素來自各類食物,而各類食物所提供營養素不盡相同,
每一大類食物是無法互相取代,在做選擇的同時,以未加工的食物為優先。
參考每日飲食指南建議,依照個人年齡和活動強度,找出合適的熱量需求,
均衡攝取六大類食物,並且在各類食物中多樣化的選擇,才能得到均衡的營養。
→ reneeviolet:衛生署那份是給生活模式偏靜態的人"參考"用的,非定理 01/26 10:38
我這一句憑印象又臨出門前打太快,語意有點失真,特此澄清!
正確來講,完整敘述請見 http://tinyurl.com/mezqmnn 第2頁的前言
→ reneeviolet:實際執行要根據個人健康條件及活動狀況調整 01/26 13:20
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ 這才是重點
→ xxxxxx:可是我看不到 靜態 這兩個字,每日消耗熱量重度工作者蔬果 01/26 16:58
→ xxxxxx:應為9份,在多送一個檔案 我好像都沒有看到是靜態者適用。 01/26 16:59
→ xxxxxx:www.kln.doh.gov.tw/public/hygiene/10682f2b88347d871970401/26 16:59
→ xxxxxx:c61c56f0c4d.pdf01/26 17:00
→ xxxxxx:現代人吃不到579的太多,又何以見得 扇形是靜態,根本捏造 01/26 17:02
→ xxxxxx:別再拿舊版認定是王道 否則08年大調查不會 兩個男生一個胖 01/26 17:03
→ xxxxxx:三個女生一個胖了。 要提出不同論點 是否可拿實際佐證證明? 01/26 17:04
→ xxxxxx:625 肥胖人口比例 希望基金會01/26 17:07
希望基金會那篇新聞 跟 這篇 http://tinyurl.com/cqzu2vm 一樣
後者第四段提及:邱文達在會中補充,台灣人對肉類、油脂等食物的消費、
缺乏規率運動比率也都是亞洲最高。
而,眾所週知,亞洲多數國家以澱粉為主食,
進一步的推敲,
在亞洲以米飯(澱粉)為主食的國家中,就台灣人的肥胖比例高過其它國家
所以,台灣會成為亞洲第一胖,除了缺乏運動(生活模式偏靜態)
看起來飲食上是蛋白質跟油脂的負面貢獻比較多哦...(沒看到該類營養素≠不含)
可配合服用 「所以是澱粉的錯?」 系列文
→ reneeviolet:新版扇形飲食是因應國人生活日趨於靜態,熱能消耗減低 01/26 17:07
→ reneeviolet:..等因素因應調整的,營養素配比為蛋白質10~20%、脂質01/26 17:09
→ reneeviolet:20~30%、醣類50~60%,總之,視個體狀況調整。01/26 17:10
→ reneeviolet:重點→實際執行要根據個人健康條件及活動狀況調整01/26 17:11
→ reneeviolet:那篇台灣名列亞洲第一胖的新聞跟這篇一樣01/26 17:16
→ reneeviolet:剛好亞洲多數國家是以澱粉為主食,而台灣會名列亞洲第01/26 17:17
→ reneeviolet:1胖可能與攝食過多肉類、油脂、缺乏規律運動有關01/26 17:18
針對扇形飲食來講,其實版本是一樣的...
→ xxxxxx:澱粉為主食 又攝取過多肉類 油脂 又缺乏運動 這句話再說? 01/26 19:59
澱粉是主食,有什麼問題嗎?
衛福部的每日飲食指南都開宗明義定義合宜三大熱能營養素比例為:
蛋白質 10%~20%、脂質 20%~30%、醣類(碳水化合物、澱粉啥的)50%~60%
閣下貼的那篇希望基金會新聞跟在下貼的同期新聞不正說明了致亞洲第一肥的因素?
→ xxxxxx:啥過多? 現代人有沒有吃到1公斤比1公克的完全蛋白質?沒有01/26 20:01
簡單講,完全蛋白質,係指生物價值高,如豆蛋奶魚肉類
若以閣下貼的希望基金會新聞 跟 在下貼的同期新聞→剛好說明過度消費完全蛋白質
但 人體對於蛋白質的需求量其實沒有想像中的那麼高
每人每日每公斤體重需求之總蛋白質重量為:
一般人=約0.8g~1.0g/公斤體重,視運動量而定
一般運動員(田徑、游泳、自行車、...等選手):約1.2g/公斤體重
健美運動員、重度運動員:約1.5g/公斤體重
超過1.5g/公斤體重的蛋白質攝取,對肌肉成長的額外幫助就非常的有限
雖然根據個體差異會有些不同,但是一般來說,在沒有使用禁藥的情況下
不管你操得死去活來,超過1.8g/公斤體重的攝取量,對肌肉成長並沒有幫助。
(當然用了禁藥的話就完全是另外一回事了,禁藥使用的歷史又可以寫成一篇文章)
換句話說,即使你吃了這麼多蛋白質,而且通通消化成胺基酸吸收到身體裡
身體也沒辦法利用這些過剩的胺基酸去合成蛋白質來產生更多的肌肉
只能把利用不完的胺基酸轉換成脂肪存起來(肝負擔)
轉換過程中產生的含氮廢物則是必須由腎臟加以排除(腎負擔)
再怎麼增加蛋白質攝取,也只是徒然增加肝腎負擔又增加脂肪而已
這個是人體生化機制先天上面的限制,是沒辦法靠自然的方法突破的
→ xxxxxx:BMI?我體脂率18 BMI24.9 我是快過胖還是算還好?01/26 20:03
通常是綜合指標評量哦
→ xxxxxx:假設我一天蛋白質攝取30克 是否其他都要等比例下降?01/26 20:05
→ xxxxxx:錯了 而是要根據我身高與體重 攝取到接近9份的蛋白質01/26 20:05
→ xxxxxx:在以9份的蛋白質去推算我應該怎麼搭配食物 而不是以澱粉 01/26 20:06
從每日飲食南的配比規劃來看:蛋白質10%~20%、脂質 20%~30%、醣類50%~60%
怎麼看也是比重最高的那個比較重要吧...
另外,全身細胞無時無刻都在燃燒葡萄糖以提供人體能量,
大腦以葡萄糖為最主要之能量來源,心臟、神經系統、紅血球細胞亦偏好葡萄糖,
日常生活中的種種有形無形不同等級的壓力也會消耗體內的醣類,
飯後身體上升的葡萄糖也至少有85%被肌肉組織所吸收利用並以肝醣形式儲存,
營養素協同作用以保護體組織、提供增肌一個穩定環境、確保脂肪完全燃燒.....等,
這就是為什麼現在的飲食建議都是希望醣類佔整天熱量來源的至少一半(50%~60%)
=> 請絕對務必不要拿蔬菜水果代換掉五穀雜糧(ex.過量果糖易跳過代謝逕囤脂)
會讓人囤脂或發胖或百病叢生的,不是一吃進去就幾乎馬上被用掉的純淨醣類,
而是為了色香味額外使用的油、糖、鹽、色素、改良劑、防腐劑、有的沒的添加物,
(ex.塑化劑、毒醬油、丁烯澱粉、........)
因此,若是不滿意減脂效率或打算進行減肥大計者,
節食之於這類族群的意義應該著重在調整飲食結構
也就是說,不要急著減少"量",而是應先剔除那堆沒必要的額外人工添加物,
別忘了,進帳的東西,除去本身所含基本熱量,
還有協助身體代謝所需之相關營養素,或是拖累身體機能之額外人工添加物。
總之,應視獨立個體健康條件及活動情形來計算每日攝食熱量並倒推算之
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