[肥胖]
早安健康／每餐過水、水果當正餐仍瘦不了？
【早安健康編輯部】<br />
<font color="Blue"><strong>我都只吃燕麥、水果當正餐了，為什麼還是瘦不下來？！</strong></font><br />
許多人都選擇一碗燕麥開始一天食物攝取的來源，殊不知燕麥裡含有60% 的澱粉；很多水果的含糖分也很高，如果選擇單獨吃，一下子大量碳水化合物進入體內，缺乏其他營養素緩和吸收速度，此時血糖就會快速飆升⋯<br />
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2015-4-24 19:13 上傳</div>
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<font color="Blue"><strong>我滴油不沾，連炒青菜都過水，身上的肥肉怎麼沒減？！</strong></font><br />
<p>減肥就是為了消除身上的脂肪，許多人害怕吃油會長油，餐餐只吃水煮食物，滴油不沾。但是油脂是人體三大營養素，且油脂能夠滋潤腸胃預防便秘，同時油脂能夠緩和碳水化合物的吸收速度，有助平衡血糖，減少脂肪堆積。不吃油的結果，不但不能減去身上油脂，還會增加肥肉。<br />
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2015-4-24 19:13 上傳</div>
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<font color="Blue"><strong>【均衡吃更燒油的金鑰：血糖平衡】</strong></font><br />
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<font color="Blue"><strong>均衡攝取三大營養素，血糖平衡不會胖</strong></font><br />
血糖竟然如此攸關肥胖，原因何在？這和身體如何將食物轉換成能量，以及儲存能量，來供應我們的生命與日常活動有關，同時因應糧食短期匱乏所需。要了解燃脂，你一定要認識「血糖」。<br />
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2015-4-24 19:14 上傳</div>
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當我們進食時，食物中的碳水化合物會轉換成葡萄糖，此時血液中的葡萄糖（也就是所謂的血糖）濃度上升，胰臟會分泌胰島素將葡萄糖「存」進我們的細胞裡，胰島素就像是開啟細胞門的鑰匙，讓細胞打開門讓葡萄糖等養分進入，並以脂肪的型式儲存，做為身體能量使用。<br />
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在均衡飲食及適量攝取碳水化合物的情況下，屬於健康狀態的血糖值，會在正常血糖範圍內，隨著進食或飢餓而在平衡血糖線附近上下微幅震盪，當人體處在平衡血糖線上時會儲存脂肪，當稍低於平衡血糖線就會燃燒脂肪，進而能夠保持身材勻稱。<br />
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2015-4-24 19:15 上傳</div>
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如果一下子吃進高澱粉和高糖分的食物，血糖會劇烈升高，此時胰島素就會大量分泌，來讓血糖快速降低，而血糖一下上升、一下下降的狀態就是「血糖震盪」。而胰島素大量分泌的結果，也就造成細胞儲存了大量的脂肪。<br />
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<font color="Blue"><strong>血糖震盪與血糖平衡的差別就在於：</strong></font><br />
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1.糖一下衝高，分泌了大量胰島素，造成細胞內脂肪堆積；<br />
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2.又因為血糖迅速被壓低，人類演化而來的自我防衛機制，身體會以為我們遇到危機，就會啟動腎上腺素，這時的血糖走低，不但不會像正常狀況下的燃燒脂肪，反而會用力把脂肪存來保命。<br />
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2015-4-24 19:16 上傳</div>
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長期下來，經常處於血糖震盪讓胰臟漸漸感到疲乏，血糖長時間都處於血糖平衡線之上（橘線）的高濃度狀態，身體就會不斷地儲存脂肪，導致肥胖，甚至有罹患糖尿病的風險。此時，不論你如何節食少吃，還是瘦不下來。<br />
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2015-4-24 19:17 上傳</div>
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<font color="Red">ಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌ</font><br />
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<font color="RoyalBlue"><strong>並非飲食不肉不油就能瘦了哦～</strong></font>