Placeholder Image

字幕列表 影片播放

已審核 字幕已審核
  • The keto diet, another typical fad diet? Actually, it's been around for a while now, and people

    生酮飲食,又是一個減肥的新方法? 實際上生酮飲食已經被研究並施行了一段時間。

  • are getting some pretty good results from it. So what exactly is so different? Well,

    有許多人施行生酮影食之後都有不錯的成效,那麼究竟是什麼讓生酮飲食如此有效?

  • most of these fad diets you find simply tells you to eat this certain type of food and avoid

    大部分的減肥法通常間單的跟你說某某東西要吃某某東西不要吃

  • those certain type of food and voila, you're on your way to losing a hundred pounds! Of

    這樣就可以減肥了

  • course, a lot of them don't really work and makes very little sense. What's special about

    當然,大部分的減肥法通常無效而且沒有常識。

  • the keto diet, short for ketogenic, is that it changes how your body feels, and most importantly,

    生酮飲食,將會改變你的身體機制

  • how your body uses energy by placing you into a state known as ketosis. And this is where

    更重要的是,改變你身體消耗能量的方式,藉由一種讓身體進入叫做「酮症」的狀態

  • all the magic happens. In ketosis, your body starts utilizing substances

    進入「酮症」之後你的身體將會開始利用

  • known as ketone bodies, which are produced by the breakdown of your body fat triglycerides.

    一種叫「酮體」的物質,這種物質由你身體分解脂肪產生

  • Quick science, first understand that your body loves glucose. If it has glucose on hand,

    首先你要了解身體熱愛葡萄糖,只要體內有葡萄糖

  • it's going to use that first for energy. Ina keto diet, the amount of carbohydrates you

    身體會優先使用葡萄糖當作能量來源,在生酮飲食中,整體的碳水化合物攝取量

  • consume goes down, therefore, the amount of glucose goes down, too. In order to combat

    將會縮限,因此,體內的葡萄糖也會下降 身體機制會對這個狀況作出反應

  • this, your body uses stored glucose in the form of glycogen, but then that's going to

    你的身體機會開始使用儲存在肝臟的葡萄糖也就是肝醣,不過這個狀況持續下去

  • run out as well. The next step is to convert a substance known as oxaloacetate in the liver

    肝醣也會被消耗殆盡,接下來肝臟中的草酰乙酸

  • into glucose. At the same time this is happening, your body is breaking down your fat into free

    也會被轉化為葡萄糖,同時你的身體會開始分解自體脂肪成為脂肪酸

  • fatty acids and sending it to your liver to metabolize another important substance known

    並進入你的肝臟並代謝另一個重要的物質 「乙醯輔酶A」

  • as acetyl CoA. Acetyl CoA is then placed into the Krebs cycle in the liver cells to produce

    「乙醯輔酶A」將會參與肝臟細胞的「三羧酸循環」來產生能量

  • energy. But it can't do that right now. Remember that oxaloacetate that was being broken down

    不過,肝臟還不會這樣進行,還記得「草酰乙酸」分解成為葡糖糖嗎?「草酰乙酸」

  • into glucose? Well, oxaloacetate is also needed for the Krebs cycle to function. Now your

    「草酰乙酸」也是「三羧酸循環」所必須的一環

  • liver has all of these acetyl CoA lying around so it decides to break it down into two substances

    肝臟中的這些「「乙醯輔酶A」」可以被分解成兩種叫做

  • called acetoacetate and beta-hydroxybutyrate, which are known as ketone bodies. It sends

    「乙酰乙酸」和 「β-羥基丁酸酯」也就是所謂的「酮體」

  • them into the bloodstream where other body cells pick them up, convert the ketone bodies

    接下來這兩樣物質會藉由血液輸送到身體的細胞

  • back into acetyl-CoA, into Krebs cycle, and energy is produced! This is also really good

    並轉換回「乙醯輔酶A」並進入「三羧酸循環」並產生能量!

  • news for your brain, since even though your brain loves glucose, too, it can function

    對你的大腦來說也是非常好的,因爲即使大腦喜歡用葡萄糖當能源,但它也可以利用「酮體」當作燃料

  • on ketone bodies as well. In fact, ketone bodies provide more energy per gram for the

    事實上,「酮體」能提供比「葡萄糖」更多的單位能量

  • brain versus glucose, so win-win for your mental capacity!

    所以對你的大腦來說這是一個雙贏的局面

  • Now so far, everything sounds good. Your body no longer relies heavily on carbohydrates,

    目前為止,一切聽起來都不錯。你的身體不再倚賴碳水化合物

  • it burns a lot of fat, and your brain functions pretty well. But of course, there's always

    並燃燒大量的脂肪,而且你的大腦能夠運作的更好

  • a catch, a number of catches in this case. Studies show that power output decreases in

    不過事情總有一體兩面

  • cases where maximum intensity is required. This makes sense because the breakdown of

    研究指出高強度的運動下表現會略有下降。這是由於

  • glucose via glycolysis, plays a crucial role in providing immediate energy for your body.

    運動所需的立即能量主要由分解葡萄糖產生

  • With no glucose and glycogen in your body, intense workouts become a lot harder. And

    當你沒有葡萄糖的時候,高強度的運動將會更辛苦

  • the lack of glycogen also affects muscle growth, since there is a strong positive connection

    而且由於缺少葡萄糖也會對於肌肉增生有一定的影響

  • between glycogen availability and protein synthesis. Take the glycogen away, and the

    當你沒有葡萄糖的時候

  • process slows down. Oh, and there's the keto flu, something that

    肌肉的生長將會被影響。噢還有就是 「keto flu」

  • happens when your body starts transitioning off of carbs and rely more heavily on ketone

    「keto flu」發生在你的身體開始轉變由使用碳水轉為使用酮體的時候

  • bodies. The "keto flu," which isn't an actual flu, contains symptoms such as headaches,

    「keto flu」不是真的流感,不過他的症狀例如 頭痛

  • fatigue, coughing, nausea, and even upset stomach. The positive note, though, is that

    疲勞、咳嗽、噁心、甚至消化不良

  • it passes quite quickly and won't come back again unless you come out of ketosis.

    不過這些症狀應該很快就會過去,而且不會再發生,除非你脫離「酮症」

  • The keto diet is also very food restrictive. A conventional diet has you eating roughly

    生酮飲食是一種非常嚴格的飲食控制 傳統的減肥

  • 20% fat, 30% protein, and 60% carbs. The keto diet, on the other hand, shifts you all the

    你大概會吃 20% 脂肪,30% 蛋白質和 60% 的碳水化合物

  • way to 70% fat, 25% protein, and 5% carbs, or below 30 grams. That's a huge change that

    生酮飲食你必須吃 70% 脂肪,25% 蛋白質和 5% 的碳水化合物(或低於30公克),這是非常大的差別

  • some people just cannot do. Cutting out so many carbs is easier said than done. This

    而且並不是每個人都能辦到,改吃如此少的碳水化合物並不是一件容易的事情

  • is a huge battle itself, and a lot of times, a losing battle.

    這件事情並不容易辦到,甚至失敗率也蠻高的

  • But even with the drawbacks, people still advocate for it. And the reason that's the

    不過即使有這些缺點,生酮飲食被認為是有用的

  • case can be summed up from this study in 2004 from the Annals of Internal Medicine: "a low-carbohydrate

    一份從2004的研究指出低碳的減肥法(像是生酮)

  • diet (such as a keto diet), had better participant retention" compared to a low-fat diet. That

    相較於低脂的減肥法,有更好的效果

  • is saying, even with all the drawbacks, individuals on a keto diet find it much easier to stick

    也就是說生酮飲食即使有缺點,不過它比傳統的節食法更容易持續下去

  • to the diet more so than a conventional diet. This is because, with so much more fat and

    因為提高的油脂含量與高質量蛋白質

  • protein-dense foods, your satiety, or fullness level, goes up much faster. A 200 calorie

    你的飽足感會上升

  • chicken breast or 200 calories worth of green leafy vegetables, will make you feel more

    兩百大卡的雞胸肉或兩百大卡的綠色蔬菜

  • full than say a 200 calorie, carb-heavy pasta. But even if this is the case, a calorie is

    會比你吃兩百大卡義大利麵(高碳)來的有飽足感

  • still a calorie. Yes, protein and fat calories will make you feel more full, but it won't

    不過卡路里依然重要,當然蛋白質與脂肪會讓你容易感覺飽

  • help you lose weight if you're still eating more calories than you burn.

    如果你吃下的卡路里大於你消耗的,你還是無法減肥

  • So is the keto diet worth it? Well, it all comes down to, "It depends." If you're someone

    所以生酮飲食值得嘗試嗎?恩,看情況

  • that struggles a lot with feeling full whenever you go on a weight loss diet, then yes, the

    如果你實行節食法但飽足感讓你一直失敗。

  • keto diet might help you battle those feeding frenzies. Just remember those drawbacks that

    生酮也許可以幫助你戰勝食慾。不過要記得一些副作用

  • will occur, and at the end of the day, it still comes down to calories in versus calories

    可能會發生,不過最終也會過去,最後終還是要回到總卡路里的計算

  • out. What's your take on the keto diet? Shared

    你對生酮飲食的想法是什麼呢? 在留言分享你的想法

  • your comments below! Thanks for watching and please subscribe for more future health and

    感謝你的收看,並請訂閱更多的健康與運動影片。

  • fitness videos!

The keto diet, another typical fad diet? Actually, it's been around for a while now, and people

生酮飲食,又是一個減肥的新方法? 實際上生酮飲食已經被研究並施行了一段時間。

字幕與單字
已審核 字幕已審核

單字即點即查 點擊單字可以查詢單字解釋