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。1269Please respect copyright.PENANA0Qb5u5oE961269Please respect copyright.PENANAOpNzh4w9CV
1269Please respect copyright.PENANAeVYZgkLmUS
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。1269Please respect copyright.PENANAYs5crn464g
1269Please respect copyright.PENANApxOuiYBpTJ
1269Please respect copyright.PENANAwBZHhm6TrP
(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。1269Please respect copyright.PENANAaq2G16u5ct1269Please respect copyright.PENANAxEY4QEKWUK
1269Please respect copyright.PENANAIqptjNxrxY
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。1269Please respect copyright.PENANA5LJQUNfEEC
1269Please respect copyright.PENANA48FTzGJHJW
(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。1269Please respect copyright.PENANAT0uGsRPqgz1269Please respect copyright.PENANAY4oNJnNU2G
1269Please respect copyright.PENANAOZSucILDP2
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)。1269Please respect copyright.PENANAPAJxOUvFO5
1269Please respect copyright.PENANAXboXNFv4Hi
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)。1269Please respect copyright.PENANATOiefruQIU
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)。1269Please respect copyright.PENANANczHRdFywY
1269Please respect copyright.PENANAIc3FiY4IEz
這顯示出持續運動有助肌肉細胞更有效率吸收脂肪。1269Please respect copyright.PENANAIQs8QkF6YS
1269Please respect copyright.PENANACo5DbKabNR
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;1269Please respect copyright.PENANAYhglC1P2CW
mitochondria是真正將脂肪結構轉化成為ATP能源的主要地方。1269Please respect copyright.PENANA6k4ictXpSA
1269Please respect copyright.PENANAbipyRprkB3
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)。1269Please respect copyright.PENANAphR3M5oYWl
1269Please respect copyright.PENANAnRkjkSBOPv
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)。1269Please respect copyright.PENANAnxB5kqILrL
1269Please respect copyright.PENANAsGKZhLP5go
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。1269Please respect copyright.PENANAeEQzWSSwMA
1269Please respect copyright.PENANARL2QvBVLcy
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)。1269Please respect copyright.PENANAC7BaCHmmlj
1269Please respect copyright.PENANAtsSR1gzCMu
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。1269Please respect copyright.PENANA9Njf607QcV
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)。1269Please respect copyright.PENANAwVx0gwZLkO
1269Please respect copyright.PENANAkXXFtBoS4D
(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。1269Please respect copyright.PENANAP0xWbQF7x2
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。1269Please respect copyright.PENANAwUqzb2LtDE1269Please respect copyright.PENANAbgHXtD3NYN
1269Please respect copyright.PENANAxgGWuHHmfL
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。1269Please respect copyright.PENANADTjMLNEpik
1269Please respect copyright.PENANAL3Q2qTr0L1
1269Please respect copyright.PENANAVcOdcQUJqF
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。1269Please respect copyright.PENANAVFH5ZUUQEj
1269Please respect copyright.PENANAsIMVHlhV8R
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。1269Please respect copyright.PENANAmZOHUdjUfN
1269Please respect copyright.PENANAb3Y66o6Xth
1269Please respect copyright.PENANAHQWQP5ELUF
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。1269Please respect copyright.PENANAdfA4toXmSy
1269Please respect copyright.PENANA3AeMRj41M2
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/toc1269Please respect copyright.PENANA4Y0nrdHFO8
1269Please respect copyright.PENANAlYlrz02HY3
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。1269Please respect copyright.PENANAeTLHENorw9
1269Please respect copyright.PENANAMmhjjj8Olo
Link:1269Please respect copyright.PENANAhFKrIekX24
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio1269Please respect copyright.PENANAxCADxMZ3Rd
1269Please respect copyright.PENANAXd6VzWJUhL
1269Please respect copyright.PENANA0K47NsZ7yb
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。1269Please respect copyright.PENANASbq1kaETvT
1269Please respect copyright.PENANAkj5HlcE9PH
Ref1:https://pubmed.ncbi.nlm.nih.gov/15155715/1269Please respect copyright.PENANAyyj7y5dsTm
Ref2:https://pubmed.ncbi.nlm.nih.gov/212665/1269Please respect copyright.PENANAMsVhfpHa7J
Ref3:https://pubmed.ncbi.nlm.nih.gov/6667282/1269Please respect copyright.PENANAs9CRm5FDkr
Ref4:https://pubmed.ncbi.nlm.nih.gov/2643634/1269Please respect copyright.PENANA79kaEyv3YD
Ref5:https://pubmed.ncbi.nlm.nih.gov/11912554/1269Please respect copyright.PENANAUTYh4Xwbjv
Ref6:https://pubmed.ncbi.nlm.nih.gov/9655768/1269Please respect copyright.PENANAEDHO6411ju
Ref7:https://pubmed.ncbi.nlm.nih.gov/10710500/1269Please respect copyright.PENANAEXy8wilzpU
Ref8:https://pubmed.ncbi.nlm.nih.gov/16464906/1269Please respect copyright.PENANAgDYHbhHZxj
Ref9:https://pubmed.ncbi.nlm.nih.gov/22235293/1269Please respect copyright.PENANA0zuymdpmaY
Ref10:https://pubmed.ncbi.nlm.nih.gov/19106247/1269Please respect copyright.PENANADgMkghu6Dw
Ref11:https://pubmed.ncbi.nlm.nih.gov/19088769/1269Please respect copyright.PENANAjIuVfiEjY1
Ref12:https://pubmed.ncbi.nlm.nih.gov/17991697/1269Please respect copyright.PENANAnqz1M0RG8D
Ref13:https://pubmed.ncbi.nlm.nih.gov/25057335/1269Please respect copyright.PENANAYr13BASGdn
Ref14:https://pubmed.ncbi.nlm.nih.gov/15020699/1269Please respect copyright.PENANA8WBKlxfiPP