瘦身文獻網路分享

近年來，鯖魚罐頭成為備受關注的健康食材，不僅方便保存與料理，更富含多種對健康有益的營養素。根據「SyncHealth部落格」的文章，營養師佐藤久美分析，鯖魚罐頭在減肥飲食中具有多項優勢，關鍵在於其所含的EPA與DHA等成分，對脂肪燃燒與食慾控制有明顯助益。

鯖魚罐頭富含的EPA（Eicosapentaenoic Acid）與DHA（Docosahexaenoic Acid）是屬於「必需脂肪酸」的一種，需透過飲食獲取。這兩種成分對於減脂有兩大效果：

促進脂肪燃燒：研究顯示，EPA與DHA能促進將白色脂肪細胞轉化為類褐色脂肪細胞的「米色脂肪細胞」，這類細胞能分解脂肪並產熱，有助於減少體脂肪。

食慾控制：EPA與DHA可促進調節食慾的GLP-1荷爾蒙分泌，該荷爾蒙能放慢消化速度並刺激飽足感，進而減少過量進食。此外，GLP-1也有助於血糖控制，是糖尿病與減肥飲食的重要指標。

高蛋白、補鈣又補D 熱量與脂質偏高

除了減脂效果外，鯖魚罐頭也是減重期間的理想蛋白質來源。每100克水煮鯖魚罐頭含有約20.9克蛋白質，有助於維持肌肉量，提升基礎代謝率，打造易瘦體質。同時，與生鯖魚相比，罐頭中的骨頭已燉煮軟化，可整體食用，讓鈣質攝取量大幅提升。鯖魚罐頭每100克約含有260毫克鈣質，是生鯖魚的37倍，且同時富含有助鈣吸收的維生素D，對預防骨質疏鬆與維持骨骼健康也非常重要。

儘管鯖魚罐頭的營養成分對減肥有正面幫助，但其熱量與脂質確實偏高。以水煮型為例，每100克約含174大卡與10.7克脂肪，相比之下，同樣常見的水煮鮪魚罐頭僅含70大卡與0.7克脂肪。因此，即便EPA與DHA有助於脂肪代謝，仍建議控制攝取量，避免造成熱量攝取過剩，反而導致體重上升。

吃鯖魚罐頭瘦身正確吃法

鯖魚罐頭固然有多項營養優點，但並非減重速成法。科學上要減掉1公斤體脂肪，必須產生約7000大卡的熱量赤字，若每日攝取熱量能比消耗少約1000大卡，也需持續7天才能達成。因此，過度期待「一週爆瘦」是不切實際的，反而應以每月減重1～2公斤為目標，搭配飲食調整與運動，穩定減重才是長久之計。

為了更有效發揮鯖魚罐頭的減肥效果，營養師建議：

選擇水煮型：避免味噌或其他口味，因其熱量明顯較高。

連湯一起吃：湯汁中也含有EPA、DHA等營養，不建議浪費。

控制攝取頻率：建議每1～2天吃1罐（約100克）為宜。

早上吃比晚上好：研究發現，早上攝取魚油可提高EPA、DHA在血液中的濃度，且高脂餐於晚間攝取較易導致脂肪堆積。

吃罐頭更補鈣！鯖魚營養全方位專家建議「瘦身4吃法」湯汁也別浪費

近年來，鯖魚罐頭成為備受關注的健康食材，不僅方便保存與料理，更富含多種對健康有益的營養素。

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        <h2 class="penci-entry-title entry-title entry-title"><a
                    href="https://calmfood-tw.com/10000-539/">謝金燕50歲還能練出腹肌A4腰！靠運動後『喝這杯』瘦成18歲少女體態！ | 漂亮 | CTWANT</a></h2>
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			<span class="author-italic author vcard">by <a class="url fn n" href="https://calmfood-tw.com/author/xox98773gmail-com/">健康編輯</a></span>
			<time class="entry-date published" datetime="2025-08-12T13:46:07+00:00">12 8 月, 2025</time>		</div>
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<p>還在懷疑50歲能不能練出腹肌、維持A4腰？「電音女神」謝金燕已經親身示範給妳看！她在IG限時動態與小紅書發文中不藏私分享自己的逆齡保養法則，讓網友驚呼「根本少女體態」。其中最大關鍵之一，就是：「吃對東西，才不會白運動！」</p>
<figure class="image"><figcaption>（圖／取自謝金燕IG）</figcaption></figure>
<p>她強調，運動後30分鐘到1小時內是黃金補充期，這時候喝對東西，才能讓運動效果最大化。而她最推薦的一杯，就是「無糖豆漿」！</p>
<p><b>運動後這杯豆漿有多神？營養、瘦身、抗老一次搞定！</b></p>
<p>謝金燕在限時動態中指出，無糖豆漿是天然植物性蛋白質的好來源，不只能幫助肌肉修復、提升代謝，還能降低膽固醇、穩定血糖，對想控制體態、練出緊實線條的人來說，是「比蛋白粉更親民又實用的選擇」。她還提醒：「想加快瘦身效果，這杯務必要在運動後半小時到1小時內喝下去！」</p>
<figure class="image"><img loading="lazy" decoding="async" src="https://static.ctwant.com/images/content/76/438076/fd6dad2164acf602ad6cab70cdde1ae6.jpg" alt="（圖／取自謝金燕IG）" width="810" height="506"/><figcaption>（圖／取自謝金燕IG）</figcaption></figure>
<p><span id="innity-in-post"/></p>
<p>不只是豆漿，她還加碼曬出自己日常會吃的三樣「逆齡系水果」：櫻桃、藍莓、奇異果，每一種都富含抗氧化成分，不只養顏美容，還能護心、助眠、調整腸道健康，完全就是她維持年輕光采的秘密武器。</p>
<figure class="image"><img loading="lazy" decoding="async" src="https://static.ctwant.com/images/content/76/438076/db6d9dd51635051b0cce42c12a42ca5e.jpg" alt="（圖／取自謝金燕IG）" width="810" height="506"/><figcaption>（圖／取自謝金燕IG）</figcaption></figure>
<p><b>謝金燕：「老」不是年齡，是你放棄自己的那一刻</b></p>
<p>在另一篇小紅書長文中，謝金燕更語重心長地說：「衰老的不是年齡，是你放棄自己的那一刻。」她強調抗老要從「內在狀態」做起，包括吃進什麼、怎麼運動、怎麼休息、怎麼減壓，全都會反映在體態與肌膚上。</p>
<figure class="image"><img loading="lazy" decoding="async" src="https://static.ctwant.com/images/content/76/438076/359fd43807f6f0df01ba28421b2fcbcb.jpg" alt="（圖／取自謝金燕IG）" width="810" height="506"/><figcaption>（圖／取自謝金燕IG）</figcaption></figure>
<p>從不熬夜、吃對食物、保持運動習慣，加上強大意志力與自律，謝金燕用50歲的狀態證明了：「美麗，從來不是奇蹟，是妳選擇的結果。」</p>
<figure class="image"><img loading="lazy" decoding="async" src="https://static.ctwant.com/images/content/76/438076/842cd5d158e81d2dc734e2963a003656.jpg" alt="（圖／取自謝金燕IG）" width="810" height="506"/><figcaption>（圖／取自謝金燕IG）</figcaption></figure>
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						                            <span><i class="penci-faicon fa fa-clock-o" ></i><time class="entry-date published" datetime="2025-08-12T13:46:07+00:00">12 8 月, 2025</time></span>
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        <h2 class="penci-entry-title entry-title entry-title"><a
                    href="https://calmfood-tw.com/10000-531/">蕭亞軒近況曝光！上節目驚見暴瘦身材，粉絲紛紛擔憂健康！ | JUKSY 街星</a></h2>
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			<span class="author-italic author vcard">by <a class="url fn n" href="https://calmfood-tw.com/author/xox98773gmail-com/">健康編輯</a></span>
			<time class="entry-date published" datetime="2025-08-11T20:55:40+00:00">11 8 月, 2025</time>		</div>
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<p>天后蕭亞軒近日現身大陸綜藝《讓我來唱》擔任評審，久違露面立刻引發熱議。雖然她狀態依舊自信大方，但消瘦的身形成了外界關注焦點。現場畫面中，蕭亞軒四肢纖細得驚人，粉絲甚至形容她的大腿細到像一般人的手臂，骨感線條清晰可見，讓不少人替她的健康狀況感到擔憂。</p>
<p lang="zh-TW">延伸閱讀：<a href="https://www.juksy.com/article/134234" target="_blank" rel="noopener">蕭亞軒 IG 曬美腿近照狀態超好！傳將復出開演唱會，粉絲直呼：「女王回來吧！」</a></p>
<h2 lang="zh-TW" style="text-align: center;"><strong>蕭亞軒驚現暴瘦！粉絲憂健康狀況！</strong></h2>
<p data-end="98" data-start="0">蕭亞軒近年來歷經連串病痛與意外，短短兩年半內就接受了五次髖關節大型手術，拍攝 MV 時意外頭部受傷縫針，還曾被愛犬咬傷臉部。長期支氣管炎的困擾，更讓她體力與體重一路下滑，恢復之路顯得格外艱難。在節目錄製中，她一身帥氣的黑色西裝外套與艷紅花瓣禮服，展現出截然不同的舞台氣場。雖然造型獲得好評，但纖細得近乎透明的手臂與雙腿，還是讓觀眾驚訝於她的消瘦程度，「瘦成紙片人」也因此登上微博熱搜。與此同時，她依然在舞台上全情投入，除了給予選手專業指導，還在直播預熱中自創「禁語主打歌」挑戰，要求選手在遇到特定詞彙時必須跳過，為舞台增添趣味與變數。</p>
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						                            <span><i class="penci-faicon fa fa-clock-o" ></i><time class="entry-date published" datetime="2025-08-11T20:55:40+00:00">11 8 月, 2025</time></span>
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        <h2 class="penci-entry-title entry-title entry-title"><a
                    href="https://calmfood-tw.com/10000-523/">機器人瘦身 PEEK 四小龍爆紅 電話接不完 | 產業熱點 | 產業</a></h2>
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			<span class="author-italic author vcard">by <a class="url fn n" href="https://calmfood-tw.com/author/xox98773gmail-com/">健康編輯</a></span>
			<time class="entry-date published" datetime="2025-08-11T04:07:28+00:00">11 8 月, 2025</time>		</div>
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<p>台灣「聚醚醚酮（PEEK）四小龍」盟立<a class="systex-link" target="_blank" href="https://money.udn.com/industry/company/2464" rel="noopener">（2464）</a>、上緯、耐特、邦泰<a class="systex-link" target="_blank" href="https://money.udn.com/industry/company/8935" rel="noopener">（8935）</a>卡位機器人瘦身新材料商機，各顯身手，以盟立、上緯最受矚目，耐特、邦泰也鴨子划水中。</p>
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盟立預告旗下以PEEK打造的機器人關鍵元件減速器邁入量產倒數計時階段，多家客戶爭相採用，由於詢問度超高，「電話接不完」，傳出特斯拉也是客戶。上緯則透過轉投資大陸上緯新材料，已在機器人PEEK應用發力，上緯新材料波段勁揚逾十倍，顯見市場高度認同。</p>
<p></p>
<p><br />
盟立表示，與轉投資公司盟英共同開發，在機器人減速器導入PEEK材料，藉此取代傳統鋼、鋁合金、鈦合金等，大幅降低機器人關節負荷。目前該公司在PEEK材料導入減速器的領域有重大突破，產品已在試產、準備量產階段，初期將在台灣生產，日後不排除也在大陸當地製造，供應當地機器人廠。</p>
<p></p>
<p><br />
盟立透露，PEEK相關產品獲得業界高度關注，現階段有很多客戶洽談中。據悉，連特斯拉都找上門，惟盟立不予置評。盟立強調，將在9月舉辦的台灣國際半導體展公布細節。</p>
<p></p>
<p><br />
上緯轉投資上緯新材料近期被有「華為天才少年」之譽的稚暉君領軍的大陸機器人新秀智元機器人收購近六成股權，關鍵就在於上緯新材料聚焦發展機器人專用塑鋼PEEK，且取得成果，同樣洞燭機先。目前上緯仍持有上緯新材料約兩成股權，而上緯新材料被智元機器人入主後，雙方不僅將全面整合，也被市場解讀為智元「借殼上市」，連帶讓上緯一躍成為人形機器人概念股，三方已展開密切的合作。</p>
<p></p>
<p><br />
高性能塑膠複合材料大廠耐特也在PEEK領域報喜，打入純度要求更高的半導體供應鏈，並與國際原料大廠長期配合，公司看好未來在高端應用市場潛力。耐特總經理陳宇涵表示，該公司的PEEK材料用於要求更高的半導體領域，預期PEEK在機器人領域的耐磨件與耐高溫部件相當具有潛力。</p>
<p></p>
<p><br />
邦泰董事長沈國榮透露，公司早已投入輕量化複材PEEK的開發，未來將與和大集團資源整合，開發機器人關節、軸承、齒輪及減速機等核心部件。</p>
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<br /><a href="https://money.udn.com/money/story/5612/8930343" target="_blank" rel="noopener">Source link </a></p>
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			<span class="author-italic author vcard">by <a class="url fn n" href="https://calmfood-tw.com/author/xox98773gmail-com/">健康編輯</a></span>
			<time class="entry-date published" datetime="2025-08-10T10:50:31+00:00">10 8 月, 2025</time>		</div>
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<div class="mb-2 flex items-center justify-between lg:justify-start"><a data-ylk="elm:logo;g:2099253c-f849-381a-b218-53a230536db8;itc:0;sec:logo-provider;slk:now.com 體育;" href="http://sports.now.com/" rel="noopener noreferrer" target="_blank" aria-label="now.com 體育"><picture><source srcset="https://s.yimg.com/ny/api/res/1.2/ATwufBTH71RFOzSDm6wgfw--/YXBwaWQ9aGlnaGxhbmRlcjt3PTE3MjtoPTQ4/https://s.yimg.com/os/creatr-uploaded-images/2022-10/78dcb190-5574-11ed-9ffb-477d6565b55c" media="(prefers-color-scheme: dark)"/></picture></a></div>
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<p><span class="text-px14 text-batcave lg:text-px18 leading-[1.35] font-normal lg:leading-4 lg:font-bold">now.com 體育</span></p>
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<p><time datetime="2025-08-09T08:27:00.000Z">2025年8月9日週六 下午4:27</time></p>
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<div class="mx-auto w-fit"><img loading="lazy" decoding="async" alt="當錫瘦身回歸首戰輸波" class="rounded-lg" loading="lazy" height="640" src="https://s.yimg.com/ny/api/res/1.2/YTGxWXfuGbflJN8.M43qTQ--/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA--/https://s.yimg.com/os/creatr-uploaded-images/2025-08/2a3ee0a0-752c-11f0-a53e-ed8db704bdda" width="960"/><figcaption class="text-px14 text-dolphin mt-2 wrap-anywhere" style="max-width:960px">當錫瘦身回歸首戰輸波</figcaption></div>
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<p class="mb-module-gap break-words leading-[1.4] text-px20 lg:text-px18 lg:leading-[1.8] text-batcave">【Now Sports】休季期瘦身成功的盧卡當錫，周五打了兩個月來的首場比賽，雖然手感不錯，可惜斯洛文尼亞在友賽不敵德國。斯洛文尼亞備戰歐洲籃球錦標賽，今場對德國是盧卡當錫（Luka Doncic）首次出賽，打了24分鐘貢獻19分，三分6中3，外加5助攻和3籃板。</p>
<p>可是，斯洛文尼亞還是在主場以89:103不敵兩年前稱霸籃球世界盃的德國，效力奧蘭多魔術的法蘭斯域拿，與目前效力皇家馬德里的卡拉馬各入18分，是德國贏波的兩大得分功臣。</p>
<p>值得一提，當錫在比賽早段曾與對手打出火，與短暫效力過洛杉磯湖人的德國前鋒保加發生衝突，吞下技術犯規，而且上半場已累積4次個人犯規，未因友賽而「揸流攤」。</p>
<p>另外，歐錦賽主辦國之一的芬蘭，同日也在熱身賽大炒比利時105:62，當中效力猶他爵士的麥卡倫，全場24射17中，命中7球三分，取得個人國家隊生涯新高的48分。</p>
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<br /><a href="https://hk.sports.yahoo.com/news/%E7%95%B6%E9%8C%AB%E7%98%A6%E8%BA%AB%E5%9B%9E%E6%AD%B8%E9%A6%96%E6%88%B0%E8%BC%B8%E6%B3%A2-082700579.html" target="_blank" rel="noopener">Source link </a></p>
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        <h2 class="penci-entry-title entry-title entry-title"><a
                    href="https://calmfood-tw.com/10000-507/">32歲男工作久坐體重狂飆 騎腳踏車兼差外送「35天甩肉逾8kg」 – 大陸新聞 – PChome Online 新聞</a></h2>
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			<time class="entry-date published" datetime="2025-08-09T18:00:04+00:00">9 8 月, 2025</time>		</div>
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                <br /><figcaption>大陸網上近期興起「外送減肥法」，有上班族因長期久坐體重不斷攀升，竟透過兼職當外送員、騎腳踏車外送，成功甩肉8.5公斤。（示意圖非當事人／Pixabay）</figcaption><p>[周刊王CTWANT] 擁有健康身材是不少民眾追求的目標之一，近日大陸社群流傳一種「外送減肥法」，帶薪減肥吸引許多人想體驗。南京一名32歲張姓男子分享自身經歷，做辦公室工作體重飆升破80公斤，透過騎腳踏車兼差外送，每天2個小時、持續35天，成功甩肉8.5公斤；但張男坦言，雖然是兼職但因為常常外送超時，收入也沒有一般外送員好。</p>
<p>根據陸媒《南國今報》報導，來自南京的32歲張姓男子在一間公司擔任文職工作，長期久坐辦公室，導致身高170公分的他，體重不斷增加到80多公斤。張男一開始透過飲食控制和健身，但無法持之以恆都宣告減重失敗，直到今年6月看到外送平台推出「日行三萬步」的計畫，他開啟「騎腳踏車送餐減肥計畫」。</p>
<p>張男在不影響正職工作下，趁中午休息時間，每天中午11時30分至下午13時30分兼差外送工作，這段時間他會接單3至5公里距離內的餐飲訂單，接單後再騎乘腳踏車完成配送任務。張男外送時也配合飲食控制，35天就成功甩肉8.5公斤，腰圍也有縮減，體脂率還從28%降至24%。</p>
<p>雖然「帶薪減肥」看起來很有趣又有得賺，但張男則表示，騎腳踏車外送很難在規定的時間內完成任務，超時會影響收入，故這種方式外送賺的錢也遠低於一般外送員，不過他說自己不在乎，因為他為的是瘦身而不是賺錢。</p>
<h3>延伸閱讀</h3>
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                    href="https://calmfood-tw.com/10000-498/">健康網》沈玉琳激瘦17公斤 醫：有時減重不等於健康 – 自由健康網</a></h2>
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<p><span class="ph_d">林口長庚醫院血液腫瘤科醫師廖繼鼎提醒，「癌症並不是絕症，但你必須早一點知道它的存在。」（圖取自shutterstock）</span></p>
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<p>葉立斌／核稿編輯</p>
<p>〔健康頻道／綜合報導〕資深藝人「荒謬大師」沈玉琳近日傳出因血癌住院，對照日前他曾被報導「瘦了17公斤」，減重成功；林口長庚醫院血液腫瘤科醫師廖繼鼎感嘆：這樣的瘦真的是健康的瘦嗎？廖繼鼎認為，過了中年若未激烈運動或節食，卻快速瘦下來，應當有警覺心。</p>
<p>廖繼鼎在粉專「<a href="https://www.facebook.com/permalink.php?story_fbid=pfbid02XjhY2YcXd1qrLbUpCm6Kv7VXADEGbkpynz3mYy7uJH4JJujgwCrAaSXQj14K4Tqcl&id=61559818156739" target="_blank" rel="noopener">廖繼鼎醫師 出神入化的癌症治療</a>」說明，有傳聞指出前他瘦了17公斤，臉頰凹陷、氣色蒼白，許多人大讚他「成功減重」，我當時卻有一絲擔憂：這樣的瘦，真的是健康的瘦嗎？還是，其實是病態的惡病質？</p>
<p class="before_ir" style="text-align: center; display: none;">請繼續往下閱讀…</p>
<p>    </p>
<p>    </p>
<p>廖繼鼎強調，「減重不等於健康，瘦不代表無病。」尤其是中年以後，若在沒有劇烈運動或特別節食的情況下短期內快速消瘦，應該高度警覺。癌症、甲狀腺、肝病、糖尿病，甚至慢性發炎，都可能是背後的真相。</p>
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<p><span class="ph_d">知名主持人沈玉琳因血癌入院治療，正在準備接受進一步化療與評估骨髓移植。（資料照）</span></p>
</div>
</div>
<p>廖繼鼎提醒大家：年齡越大，定期健康檢查越不能省；三高只是基本，還要加上血液、肝腎功能、腫瘤指標、超音波、胸腹部影像檢查等全面性評估。更重要的，是你有沒有注意到自己「身體的語言」：食慾、體重、精神、皮膚顏色等等每一個變化，都可能是身體向你求救的訊號。</p>
<p>廖繼鼎提醒：「癌症最怕的不是治療晚，而是發現晚。癌症並不是絕症，但你必須早一點知道它的存在。」</p>
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                    href="https://calmfood-tw.com/10000-489/">外食熱量總是爆表？　掌握「這些吃法」也能輕鬆瘦！ | TVBS | LINE TODAY</a></h2>
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			<span class="author-italic author vcard">by <a class="url fn n" href="https://calmfood-tw.com/author/xox98773gmail-com/">健康編輯</a></span>
			<time class="entry-date published" datetime="2025-08-08T08:10:57+00:00">8 8 月, 2025</time>		</div>
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<figure class="css-414d6a"><figcaption>吃對食物順序.維持好體態 醫師:降低罹病風險! (圖/TVBS)</figcaption></figure>
<p class="css-1nl4e">現代人想減重 常常陷入不吃才會瘦的迷思 其實吃得飽 吃得對 才是健康又有效的減重方法，穩定血糖才是控制食慾 降低暴食風險的關鍵 從內分泌角度來看 血糖不穩定會導致胰島素波動 進而干擾食慾調節荷爾蒙 例如升糖素與瘦體素 造成代謝零亂 當血糖快速上升 又快速下降時 會使人更容易產生飢餓感與疲憊感 導致過量進食與體重增加，醫師指出主食可以選擇糙米 紫米 五穀飯或地瓜 南瓜 燕麥 比起白飯 麵條 更能延緩血糖上升 。</p>
<figure class="css-414d6a"><figcaption/></figure>
<p class="css-1nl4e">資深醫藥記者蔣志偉表示現在的外食環境會利用人們在生理、心理、社會、文化和經濟上的脆弱性，強化市場對高熱量食物的偏好與需求，進而在不健康的飲食環境中，提高肥胖風險。</p>
<figure class="css-414d6a"><figcaption/></figure>
<p class="css-1nl4e">另外中山醫學大學營養學系兼任助理教授 廖誼青接受TVBS專訪表示飲食促銷陷阱，像是加購價、買套餐送甜點等等的，都是商家精心設計的行銷策略，目的就是在於刺激消費者購買更多 吃更多，卻不一定是真正的划算，這些陷阱往往會讓人在無意之間攝取過多的熱量，導致體重上升、產生健康問題。</p>
<figure class="css-414d6a"><figcaption/></figure>
<p class="css-1nl4e">一般外食超標其實非常的容易，就是說因為現在來講就是好吃的東西，彰濱秀傳醫院外科部主任林建華指出選擇烹調的方式盡量減少油炸，第二個是優質的蛋白質 這一點其實是很重要，第三個就是膳食纖維 就是蔬菜水果的含量要多，那但是這中間還有一個很重要的點，就是吃的順序其實是非常重要。現在飲食當中常會有一個問題，就是因為可能會有很多很多外食的機會，東元綜合醫院家庭醫學科主治醫師 黃彗倫表示外食最擔心的就是一個營養不均衡的問題啦，因為大家都知道，外食的傾向就是好吃嘛，那好吃又方便，外食就會擔心所謂的三高一少，就高油高鹽 高糖 又少纖維。</p>
<figure class="css-414d6a"><figcaption/></figure>
<p class="css-1nl4e">台灣成年人的外食族群比例高達七成以上。資深醫藥記者蔣志偉表示若外食的選擇狀況不佳，可能因此導致營養不均衡，也會進一步提高肥胖及慢性疾病的風險。另外蔬菜一份大約是煮熟後半個飯碗的量，水果一份相當於一個拳頭大小。成大醫院家庭醫學部醫師 鄭姿綺表示足夠的攝取量可以增加纖維素，促進腸胃蠕動，增加飽足感。蛋白質來源有很多，選擇時最好優先選擇豆類、魚類與海鮮，再來是蛋類和白肉，最後是紅肉，也需要避免攝取過多的加工肉品。</p>
<p class="css-1nl4e">竹山秀傳醫院家醫科主治醫師楊舜清表示，根據研究顯示，其實吃飯不要先從澱粉類開始吃，我們從蔬菜類或者從蛋白質開始吃，對我們的餐後的血糖的幫助恆定，是很有幫助的。</p>
<p class="css-1nl4e">TVBS資深醫藥記者蔣志偉專訪彰濱秀傳醫院外科部主任 林建華，他表示現在在講究減重，或者是一個要長久的控制你體重不要發胖，很重要的關鍵點就是要控制你的荷爾蒙，所以就是不要讓你的荷爾蒙，不要讓你的胰島素快速的升高，這是一個很重要的關鍵。</p>
<figure class="css-414d6a"><figcaption/></figure>
<p class="css-1nl4e">份量效應是指當食物份量變多時，人常會在不知不覺中吃得更多！而食物基質效應指的是，當食物從自然形態轉變成加工狀態時，內部的物理結構會發生改變，而改造的食物基質會影響口感、風味知覺、飽足感和腸胃道的通過速度。中山醫學大學營養學系兼任助理教授 廖誼青指出當份量變多和食物結構改變這兩個效應同時出現的時候，人們就更容易攝取過多的高熱量食物，這種三重危機會讓人陷入份量扭曲的陷阱，無法控制進食量。那大多數的人其實是沒有能力去抵抗，這些來自於外在環境的誘惑，尤其是在外食的時候，很容易吃下過多的高熱量餐點。</p>
<figure class="css-414d6a"><figcaption/></figure>
<p class="css-1nl4e">研究顯示血糖長期穩定者 體脂肪比例與胰島素阻抗風險相對較低 換句話說 減重不只是外型管理 更是代謝健康的根本 。現在進展到少量多餐，其實是一個反效果， 彰濱秀傳醫院外科部主任林建華表示因為會不自主一直刺激你的胰島素分泌，可是你的胰島素長時間下來 它就會罷工，而形成你的胰島素的阻抗，然後胰島素就必須要一直加工 要增加你的胰島素的分泌，所以胰島素 胰臟就會很容易失去了功能。</p>
<p class="css-1nl4e">醫師提醒現代人生活忙碌，外食已成為日常，應掌握正確飲食原則、避免高油　高糖　高熱量陷阱，也能吃得飽又維持好體態，養成閱讀營養標示習慣，讓每一餐都吃得安心，降低罹病風險。</p>
<p class="css-1nl4e"><a href="https://bit.ly/3FnT7SZ" target="_blank" class="css-uexnnu" rel="noopener">立即加入《TVBS娛樂頭條》LINE官方帳號，給你滿出來的八卦和娛樂大小事！</a></p>
<h4 class="css-8opgmy">延伸閱讀：</h4>
<p class="css-1nl4e"><a href="https://news.tvbs.com.tw/health/2895319?utm_source=line&utm_medium=line_news&utm_campaign=newsid_2953935" target="_blank" class="css-uexnnu" rel="noopener">皮膚潰爛卻找不到病因！他吃這食物一週就好轉　中醫也驚呆</a></p>
<p class="css-1nl4e"><a href="https://news.tvbs.com.tw/health/2937468?utm_source=line&utm_medium=line_news&utm_campaign=newsid_2953935" target="_blank" class="css-uexnnu" rel="noopener">減重別再細算熱量！專家揭密：控制「1數值」穩定才是關鍵</a></p>
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