Âå¾Ç¨¤«×¡G¥Íଶ¼¹ªk
³¢µúÆ[ Âå¥Í (Dr. Jason Kwok)
§{¶¡¬y¶Ç?¼Æ¤£³Ó¼Æªº´îªÎµ¦²¤©M¸`¹¹ÃСA¨ä¤¤¤@ºØ¬O¡y¥Íଶ¼¹ªk¡z(Ketogenic Diet¡A²ºÙ¬°"keto" diet¡A¡y¥Í¡z¬O²£¥Íªº¥Í¡B¦Ó¤£¬O¥Í¼ôªº¥Í)¡A¥Íଶ¼¹ªk¬O¤@ºØ§CºÒ¤ô¤Æ¦Xª«¡B°ª¯×ªÕªº¶¼¹¤è¦¡¡A¦hÓ¥@¬ö¥H¨ÓÂå¾Ç¬É¨Ï¥Î¥Íଶ¼¹ªkªvÀø¬Y¨Ç¯S©wªº¯e¯f¡G¦b¤Q¤E¥@¬ö¡A¥Íଶ¼¹ªk´¶¹M¥Î¨Ó±±¨î¿}§¿¯f¡F¦b¤G¤Q¥@¬ö¡A¥Íଶ¼¹ªk¯à¦³®ÄÂåªvÃø©ó¥ÎÃĪ«±±¨îªº¨àµ£Åöíw¯f±wªÌ¡A¥Íଶ¼¹ªk¤]´¿¦b±K¤ÁºÊ±±ªºÀô¹Ò©M³]¸m¤UªvÀøÀù¯f¡B¿}§¿¯f¡B¦hÅn©Ê§Z±_ºî¦X¯g(polycystic ovary syndrome)©Mªü¯÷®üÀq¯g(Alzheimer¡¦s disease)µ¥¡A¥Íଶ¼¹ªk¦b²³¦h¸`¹¹ÃФ¤¤]űo¬Û·í¦hªºÃöª`¡C¦b1970¦~¥N¿³°_¤F§CºÒ¤ô¤Æ¦Xª«¶¼¹¨g¼ö(low-carb diet craze)¡A¥Ñ©ó´î¤ÖÄá¨úºÒ¤ô¤Æ¦Xª«¡A©Ò¥H»ÝnÄá¨ú¨¬°÷¼ö¶q´£¨Ñ°ò¦·s³¯¥NÁÂ(¨Ò¦p©I§l¡B¦å²G´`Àô¡B±±¨îÅé·Å¡B²ÓM¥Íªø¡B¸£¤Î¯«¸g½u¥\¯à¡B¦Ù¦×¦¬ÁYµ¥)¡B¤é±`¬¡°Ê¡BÅé¤O³Ò°Ê©MÅé¨|¹B°Êµ¥©Ò»Ý¡A«Ü¦h¸`¹¹ÃСA¥]¬Aªü¯Sª÷´µ¶¼¹ªk(Atkins Diet)¡Bì©l¤H¶¼¹ªk(the Paleo Diet)¡B«n®üÅy¶¼¹ªk(South Beach Diet)¡B§ùªÖ¶¼¹ªk(Dukan Diet)µ¥¡A³£¬O§t°ª³J¥Õ½è¦ý¤¤«×¥÷¶qªº¯×ªÕ¡A¬Û¤Ï¡A¥Íଶ¼¹ªk¿W¯S¤§³B¦b©ó¯S§O°ªªº¯×¹ªÕ§t¶q(¤@¯ë¬O¦Ê¤À¤§¤C¤Q¦Ü¤K¤Q)¡B¨Ã¥u§t¤¤«×¥÷¶qªº³J¥Õ½è¡C
¥Íଶ¼¹ªk¯à¹FP´îªÎªº®ÄªG¡A¦b©ó·í¤HÅ餣¨Ï¥Î¸²µå¿}§@¯à·½®É¡A¨Åé·|±qÀx¦sªº¯×ªÕ¤¤²£¥Í´À¥N¯à·½¡GଡA³o´N¬O¥Íଶ¼¹ªk¦WºÙªº¨Ó·½¡A¸T¹©Î¥u¦Y«Ü§C¥÷¶qªººÒ¤ô¤Æ¦Xª«®É¡A¤HÅé·|º¥ý±qÀx¦s¦b¨xŦ©M¦Ù¦×ªº¿}ì(glycogen¡B¤SºÙ¨x¿})¤Æ¸Ñ¦¨¸²µå¿}§@¯à·½¡AY±¡ªp«ùÄò¤T¦Ü¥|¤Ñ¡A¸²µå¿}Àx³Æ§¹¥þ¯ÓºÉ«á¡A¤HÅé«K·|¨Ï¥Î¯×ªÕ§@¬°¥Dnªº¯à·½¡A¦Ó¨xŦ¥ç·|±N¯×ªÕÂà¤Æ¬°à¬Åé(ketone bodies)§@¯à·½¡C
¤Ï¹ïªø´Á¨Ï¥Î¥Íଶ¼¹ªkªº¤H»{¬°¡A¤H¸£»Ýn³Ì¦hªº¸²µå¿}¤Îéwªº¨ÑÀ³¡A¤j¬ù¨C¤Ñ120§J¡A¦]¬°¤H¸£¤£¯àÀx¦s¸²µå¿}¡A¦Ó¦b¥¿±`ªº±¡ªp¤U¥u¯à¥H¸²µå¿}§@¯à·½¡A¦¹¥~¡A¦b¯Ê¥F¸²µå¿}§@¯à·½¡Aà¬Åé¿n»E¦b¨Åé·|°µ¦¨à¬¯g(ketosis)¡A°·±d¥¿±`ªº¤H¤]·|¦b¸T¹(¨Ò¦pªø®É¶¡ºÎ¯v)©M°µ«Ü¼@¯P¹B°Ê®É¥X²{ଯg¡A¤£¹L¡A¨Åé¿n»E¹L¶qà¬Åé·|¾ÉPÅ餺»Ä©Ê¹L°ª¡A§Î¦¨à¬»Ä¤¤¬r(ketoacidosis)¡A·|¦M®`°·±d©M©Ê©R¡A଻Ĥ¤¬r®ÉµÇŦ·|¦b§¿²G±Æªnà¬Åé¡A¦P®É¤]±NÅé²G±Æ¥X¡A¾ÉP¦]¥h¤ô¦ÓÅé«°§C¡A¦Ó¤£¬O±NÅ餺ªº¯×ªÕ®ø°£¡C଻Ĥ¤¬r¦h¨£©ó¤@«¬¿}§¿¯f±wªÌ¡A¦]¬°±wªÌ¤£¯à¤Àªc·|ªý¤î»s³y¹L¶qà¬Å骺¯Ø®q¯À¡A¤£¹L¡A¦³®×¨Ò¬O¨S¦³±w¤W¿}§¿¯fªº¤H¦bªø´Á¶i¹«D±`§CºÒ¤ô¤Æ¦Xª«§t¶qªº¶¼¹«áµo¥Í¡C
¾ÖÅ@¥Íଶ¼¹ªkªº¤H«o»{¬°¡A¥J²Ó¦a¨ÌÀH¥Íଶ¼¹ªk¬O¤£·|¾ÉP¦å²Gªºà¬Åé¹FP·|¦M®`°·±dªº¤ô¥¦Ó§Î¦¨à¬»Ä¤¤¬r¡A¦¹¥~¡A¸£¤l¥ç·|¨Ï¥Îà¬Åé§@¯à·½¡A¦Ó°·±dªº¤H¤]·|¤Àªc¨¬°÷¯Ø®q¯À¨¾¤î¨Åé²£¥Í¹L¶qà¬Åé¡A¤£¹L¡Aଯgªº¥X²{¤Îà¬Å骺¼Æ¶q·|¦]¤H¦Ó²§¡A¨ú¨M©ó¦hÓ¦]¯À¡A¥]¬A¤HÅ骺Åé¯×²v¡BÀR®§¥NÁ²v(resting metabolic rate)µ¥¡C
¥Íଶ¼¹ªk¨Ã¨S¦³¤@Ó³æ¤@ªº¡y¼Ð·Ç¡z¹ÃСA¨ä¤¤¤T¤j¡y¤j¶q¾i®Æ¡z(macronutrients¡B¿¯¹¤ºªº¥Dn¾i®Æ¡A¥]¬AºÒ¤ô¤Æ¦Xª«¡B¯×ªÕ©M³J¥Õ½è)ªº¤ñ¨Ò¥ç¨S¦³©ú½Tªº³W©w¡A¨å«¬ªº¥Íଶ¼¹ªk±NÁ`ºÒ¤ô¤Æ¦Xª«Äá¨ú¶q´î¦Ü¨C¤Ñ¤Ö©ó50§J(¤Ö¹L¤@Ó¤¤«¬²¢°é»æªººÒ¤ô¤Æ¦Xª«§t¶q)¡B¬Æ¦Ü¥i¤Ö¦Ü¨C¤Ñ20§J¡A¦³Ãö¥Íଶ¼¹ªkªº¬y¦æ¸ê·½´¶¹M«Øij¦b¨C¤ÑªºÁ`¼ö¶qÄá¨ú¶q¤¤¡A¦Ê¤À¤§70¦Ü80¨Ó¦Û¯×ªÕ¡B¦Ê¤À¤§5¦Ü10¨Ó¦ÛºÒ¤ô¤Æ¦Xª«¡B¦Ê¤À¤§10¦Ü20¨Ó¦Û³J¥Õ½è¡A¥H¤@Ó2000¥d¸ô¨½ªº¿¯¹pºâ¡A¬O¦Y165§J¯×ªÕ¡B40§JºÒ¤ô¤Æ¦Xª«©M75§J³J¥Õ½è¡A¥Íଶ¼¹ªkªº³J¥Õ½èÄá¨ú¶q¸û¨ä¥L§CºÒ¤ô¤Æ¦Xª«¡B°ª³J¥Õ½è¶¼¹ªk¬°§C¡Aì¦]¬O¶i¹¹L¶q³J¥Õ½è·|¨¾¤îଯgªº¥X²{¡A¦]¬°³J¥Õ½è¤¤ªº®ò°ò»Ä·|Âà¤Æ¬°¸²µå¿}¡A©Ò¥H¡A¥Íଶ¼¹ªk«ü©ú¥i¶i¹¾A¶qªº³J¥Õ½è¡A«O«ù½GÅé«(lean body mass¡B¤SºÙ¥h¯×Åé«)¡B¦ý¤´·|¾ÉPଯg¡C
¤U´Á±NÄ~Äò±´°Q¥Íଶ¼¹ªkªº¨ãÅ餺®e¡A¥]¬A¤°»ò¹ª«¥i¦Y©Î¸T¦Y¡A©M¬ì¾Ç¬ã¨s³ø§iªºµ²ªG¡A¥]¬A¨Ï¥Î¥Íଶ¼¹ªkªº§Q»P¹ú¡C