減重拒吃澱粉當心愈減愈肥 – 中時電子報
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中國時報
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減重拒吃澱粉當心愈減愈肥
2015年07月16日 04:10
中國時報 林宜慧/台北報導
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夏天正值減重好時機,許多愛美人士偏愛上網搜尋偶像明星減肥法,不僅天天挨餓像個苦行僧,更成為澱粉的拒絕往來戶;營養師提醒,當人體完全不攝取澱粉,酮酸中毒、肌肉量下降、情緒失控等負面影響都會上身,更可能被減重假象騙了,反致基礎代謝率下降、體脂率升高,讓你愈減愈肥!台北國泰醫院營養師林元媛分析,澱粉是身體最大宗的熱量來源,當缺乏澱粉提供的能量,身體將開啟「飢餓模式」,轉而依序利用體內蛋白質、脂肪所產生的能量,當改用蛋白質轉變為能量,肌肉也開始流失,基礎代謝率隨之下降。
減重拒吃澱粉當心愈減愈肥 - 中時電子報
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減重拒吃澱粉當心愈減愈肥
2015年07月16日 04:10
中國時報 林宜慧/台北報導
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夏天正值減重好時機,許多愛美人士偏愛上網搜尋偶像明星減肥法,不僅天天挨餓像個苦行僧,更成為澱粉的拒絕往來戶;營養師提醒,當人體完全不攝取澱粉,酮酸中毒、肌肉量下降、情緒失控等負面影響都會上身,更可能被減重假象騙了,反致基礎代謝率下降、體脂率升高,讓你愈減愈肥!台北國泰醫院營養師林元媛分析,澱粉是身體最大宗的熱量來源,當缺乏澱粉提供的能量,身體將開啟「飢餓模式」,轉而依序利用體內蛋白質、脂肪所產生的能量,當改用蛋白質轉變為能量,肌肉也開始流失,基礎代謝率隨之下降。
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「基礎代謝率」指人在靜態情況下維持生命所需的最低熱量消耗卡數,舉例來說,若基礎代謝率是1200卡,即便整天都在睡覺都能消耗1200卡,若基礎代謝率下降,在減重上反倒吃大虧。林元媛提醒,當基礎代謝率降到極低,身體會存下少許熱量以備不時之需,持續一段時間後體重就會降不下來,當恢復正常飲食,身體的保護機制便會大量以體脂肪的形式囤積熱量,於是體重快速回升,恐比減重前更胖、體脂率更高。此外,人體可用的熱量殆盡,最後一步只能消耗脂肪時,同時會產生代謝廢物「酮酸」,消耗越多酮酸越多,而排出的代謝廢物會伴隨大量水分,使體重快速下降,讓人誤以為減重成功,殊不知流失的是水分,補充水分後體重立即打回原形;另一方面,減重者若每天熱量攝取低於基礎代謝率,兩周後可能出現酮酸中毒,輕則呼吸聞到水果味、精神差、脫水、尿量變多,重則引起休克。林元媛指出,大腦運作所需能量也是由澱粉轉變成的葡萄糖供應,且澱粉能幫助大腦中的色胺酸合成使人心情愉悅、增加抗壓性的內分泌物「血清素」,一旦減重者完全拒絕澱粉,容易出現沮喪、憂鬱、脾氣暴躁等情緒控制不佳的反應,沒當成窈窕美人前恐已變成暴走族。部立朴子醫院精神科主任蘇柏文則提醒,少了澱粉提供能量,血糖降低,人體就會出現不悅、不舒服感,但可別因此額外吃蛋糕甜點、含糖飲,這樣雖可能減少情緒不悅,但也失了減重效果,仍建議正常吃澱粉類食物,但避免額外糖分攝取。(中國時報),