做運動有助減肥,就等同721事件包含警黑合作成份一樣,是無容置疑的事情。1253Please respect copyright.PENANARZfX8bgZHl1253Please respect copyright.PENANAxkAemFbCsS
1253Please respect copyright.PENANAAv2gyiSAXA
而本篇文章將嘗試以簡淺及略微深入兩種手法,以科學角度解釋做運動如何有助減肥。1253Please respect copyright.PENANAa9qEgiLUIV
1253Please respect copyright.PENANAsGLUNyZTTY
1253Please respect copyright.PENANAcDcgbObwWw
(圖2)要用一句話來概括運動如何有助減肥的話,那就是運動能夠調教身體的肌肉細胞更有傾向及更有效率分解身體的脂肪。1253Please respect copyright.PENANA8ItmLOqQOC1253Please respect copyright.PENANAKpmIGv2Z9D
1253Please respect copyright.PENANAs5ErN0b4oh
當我們持績進行帶氧運動的話,脂肪便會被分解。而被分解的脂肪會經由血液循環系統抵達肌肉部位,在氧氣、水及各蛋白酶的幫助下,脂肪會在肌肉細胞裡轉化成為細胞所需的能源(ATP),支撐運動所需的消耗。1253Please respect copyright.PENANA6Vfu1oCzPK
1253Please respect copyright.PENANAZ1kukeiZHx
(圖3)綜合現今真實人類研究的數據及主流新陳代謝理論的話,不論男女,帶氧運動會對數個與脂肪新陳代謝有關的蛋白酶作出轉變。1253Please respect copyright.PENANAsRAcSK2sTG1253Please respect copyright.PENANApHUlrcpkhc
1253Please respect copyright.PENANAHeZgH5V80k
當脂肪來到肌肉細胞外部的時候,位於肌肉細胞外部表面的mLPL(muscle lipoprotein lipase)會將脂肪分解成為更簡單的結構,從而使脂肪結構得以進入細胞內層(cytoplasm)。1253Please respect copyright.PENANAfUIZjV4GOr
1253Please respect copyright.PENANAcCJ8Q888zo
有長期運動習慣的人士,運動時候的mLPL最大功率會比沒有運動習慣的人士為高(Ref1,2)。1253Please respect copyright.PENANA8Bm3hORbgH
同時間,有研究指出進行為期8星期的帶氧運動的話,mLPL的功率會增加40-70%左右(Ref3,4)。1253Please respect copyright.PENANAHQmiAY1d0x
1253Please respect copyright.PENANAOdaPJ2F667
這顯示出持續運動有助肌肉細胞更有效率吸收脂肪。1253Please respect copyright.PENANAmgMnEniHAD
1253Please respect copyright.PENANA4CGglTFg59
脂肪結構進入細胞內層後,將會進行一系列的化學反應,然後再經由CPT1蛋白酶的幫助下進入mitochondria;1253Please respect copyright.PENANAjYNSnVuhl5
mitochondria是真正將脂肪結構轉化成為ATP能源的主要地方。1253Please respect copyright.PENANA6vTS7DwZem
1253Please respect copyright.PENANARr1eBB2bn7
研究顯示,有運動習慣的人士,運動時候的CPT1最大功率會比沒有運動習慣的人士高出20-90%不等(Ref5,6,7)。1253Please respect copyright.PENANAxzyEAfPaqP
1253Please respect copyright.PENANArtUgb6o4tr
而當沒有運動習慣的人士持續進行8個月的帶氧運動後,CPT1的功率會比之前高出250%有多(Ref8)。1253Please respect copyright.PENANAcCOwRa44pN
1253Please respect copyright.PENANAIF4IDPHfZz
脂肪結構進入mitochondria後,四步化學反應會將它們變成為更簡單的結構(acetyl-CoA),其中之一步將依靠HAD蛋白酶執行。1253Please respect copyright.PENANAxROCIXqJ5F
1253Please respect copyright.PENANAdcXws1t0WE
有研究指出持續數星期運動會促使HAD最大功率增加20-40%(Ref9,10)。而持續進行6星期HIIT運動(高強度間歇訓練,High-intensity interval training)亦會使HDA最大功率增加20-30%(Ref11,12)。1253Please respect copyright.PENANAo9DBn51NBC
1253Please respect copyright.PENANA3kqTYyPNga
脂肪結構變成為acetyl-CoA後,一系列的化學反應會再作進行,最後才能夠變成為ATP能源。1253Please respect copyright.PENANAjo6Gcw5dcU
CS蛋白酶有份參與在其中一道的化學反應,而有著恆常運動習慣的人,其CS功率亦比沒有運動習慣的人士高出約33%(Ref13)。1253Please respect copyright.PENANA3rMosFjxvd
1253Please respect copyright.PENANAWLupiTsrFZ
(圖4)之於糖份新陳代謝方面,裡頭有著與脂肪新陳代謝重疊的化學反應步驟。1253Please respect copyright.PENANAxBPsYSO3rb
而長期運動的人士擁有比較高的PDK4功率(Ref14),能阻截糖份在mitochondria轉化成為ATP能源,改以在細胞內層(cytosol)進行,好讓脂肪能盡情地在Mitochondria裡轉化成為ATP能源。1253Please respect copyright.PENANA36uVBJqzzP1253Please respect copyright.PENANApcoqcr2JCw
1253Please respect copyright.PENANAQdhvTEEkxm
總括而言,持續進行帶氧運動的話,肌肉細胞會自動調節更有效率地分解脂肪,同時亦會傾為改用脂肪而非糖份作為ATP能源的原料。1253Please respect copyright.PENANAtSXXYYn2hS
1253Please respect copyright.PENANAxgFNcpiMMy
1253Please respect copyright.PENANAYM1AI4oPHL
這次深入中出嘗試加入了一些可能較難理解或較為沉悶的資料,若果反應未如理想的話,下篇將會調節回平日的深入淺出方法繼續探討各科學問題。1253Please respect copyright.PENANAI4d3WGVUOj
1253Please respect copyright.PENANAGxGCrJtbW9
若果大部份人覺得無問題的話,下篇將會以同等的方式講解一下運動後的數小時應否進食。1253Please respect copyright.PENANAvhbjIgVZSQ
1253Please respect copyright.PENANATm5Gh4hB4M
1253Please respect copyright.PENANAiSngt1PkvB
如果想我快啲出文的話,請入去Penana網站科普專欄–薯不揀單俾一個like以及Bookmark,這對我非常之重要。1253Please respect copyright.PENANAoOFlnorNSf
1253Please respect copyright.PENANAsL7sXFFUSO
Link: https://www.penana.com/story/66244/%E7%A7%91%E6%99%AE%E5%B0%88%E6%AC%84-%E8%96%AF%E4%B8%8D%E6%8F%80%E5%96%AE/toc1253Please respect copyright.PENANA5tSe82UEO7
1253Please respect copyright.PENANArXFGz7PErO
同時亦可以在Penana網站裡按「買一嚿/半嚿薯仔」,以課金的方式推動我繼續搜羅資料寫文,多謝。1253Please respect copyright.PENANAr9L0uN52fx
1253Please respect copyright.PENANArvg7Gj9sWs
Link:1253Please respect copyright.PENANAsJ8Ea2qeh6
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio1253Please respect copyright.PENANALfAc2uZsQc
1253Please respect copyright.PENANAknS3IieP6h
1253Please respect copyright.PENANAGHoikEteVj
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。1253Please respect copyright.PENANALE4HHaolq2
1253Please respect copyright.PENANAtKKNgm9DYk
Ref1:https://pubmed.ncbi.nlm.nih.gov/15155715/1253Please respect copyright.PENANADjpQW0RDBU
Ref2:https://pubmed.ncbi.nlm.nih.gov/212665/1253Please respect copyright.PENANAEC2GkzEC7B
Ref3:https://pubmed.ncbi.nlm.nih.gov/6667282/1253Please respect copyright.PENANAtpcji7BxaU
Ref4:https://pubmed.ncbi.nlm.nih.gov/2643634/1253Please respect copyright.PENANA2q8vwoPjfy
Ref5:https://pubmed.ncbi.nlm.nih.gov/11912554/1253Please respect copyright.PENANA5nJSbyZ7O0
Ref6:https://pubmed.ncbi.nlm.nih.gov/9655768/1253Please respect copyright.PENANA62FJ1yUgH4
Ref7:https://pubmed.ncbi.nlm.nih.gov/10710500/1253Please respect copyright.PENANAaQFzAgNSpv
Ref8:https://pubmed.ncbi.nlm.nih.gov/16464906/1253Please respect copyright.PENANALaCcjqTpww
Ref9:https://pubmed.ncbi.nlm.nih.gov/22235293/1253Please respect copyright.PENANA96Atlcwft0
Ref10:https://pubmed.ncbi.nlm.nih.gov/19106247/1253Please respect copyright.PENANARkwRjfLQN2
Ref11:https://pubmed.ncbi.nlm.nih.gov/19088769/1253Please respect copyright.PENANA5mNY4gzWnZ
Ref12:https://pubmed.ncbi.nlm.nih.gov/17991697/1253Please respect copyright.PENANA72HrGIPW5y
Ref13:https://pubmed.ncbi.nlm.nih.gov/25057335/1253Please respect copyright.PENANAa1TH8nQ0Su
Ref14:https://pubmed.ncbi.nlm.nih.gov/15020699/1253Please respect copyright.PENANAbR8lEoLGRD