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=== 肌少症 Age-related Sarcopenia ===
=== 肌少症 Age-related Sarcopenia ===
* https://en.wikipedia.org/wiki/Sarcopenia
* https://en.wikipedia.org/wiki/Sarcopenia
* [https://www.edh.tw/article/35826 早餐2顆蛋+豆漿一樣肌少症...營養師揪2問題!5種增肌食物吃對了嗎]


=== How Much Protein Do I Need? ===
=== How Much Protein Do I Need? ===

Revision as of 10:19, 13 April 2024

長壽村的通關密語

  • 主食要多於肉
  • 菜要多於肉

How to eat mindfully

https://www.bbcgoodfood.com/howto/guide/how-eat-mindfully

  • Take note of the textures, shapes and colours
  • notice any smells and sounds.
  • When you take a bite, notice the temperature, the texture and all the different tastes.
  • Be aware of how the food feels on your fork or in your hand
  • how it feels in your mouth.
  • Notice your mouth chewing away, and your breathing as you go.

Blue zone

Japan 日本

https://1drv.ms/u/s!Am92ICmSSQXujz4Z9vJNl44fILjq?e=z5JKT3

Lifespan in US

You Could Live 9 Years Longer in Hawaii Than in Mississippi, New Data Shows. U.S. State Life Tables, 2020 from CDC National Vital Statistics System (NVSS): short & long version.

Inflammation

發炎指數

上火

這類食物越吃人越老,還要當心上火!|診邊小知識. AGE/Advanced Glycation End Products 醣化終產物

易發炎食物 Foods that worsen inflammation

  • Gluten. Gluten is hard to digest; it can cause intestinal and digestive problems. Gluten is often used as a binder or thickener in foods. Read labels on: bread, cakes, candy, cereal, cookies, croutons, deli meats, flour, pasta, pastries, salad dressings, sauces, soups, soy sauce.
  • Dairy
  • Corn. About 90% of corn in the US is GMOs; they can suppress the the immune system and promote inflammation.
  • Soy. About 93% of soy grown in the US is GMed. Soy is high in goitrogens, compounds that can suppress thyroid function. Soy also contains anti-nutrients such as phytates and oxalates, which interfere with digestion and disrupt the endocrine system.
  • Peanut. 黃麴毒素
  • Caffeine. Caffeine propels the stomach to release its contents prematurely, injecting undigested food into the small intestine.
  • Alcohol
  • Citrus foods
  • Feedlot animal products
  • Sugar
  • Artificial or processed foods
  • Eggs. Eggs are a top allergen in N America and can be difficult to digest.
  • Nightshade vegetables (tomatoes, eggplant, peppers). Nightshade foods may also leach calcium from bones and redistribute it to place where it shouldn't be.

See also

抗發炎食物 Anti-inflammation

List of foods:

  • Allium (蒜,蔥) vegetables
  • Apple cider vinegar
  • Basil
  • Berry (eg 蔓越莓 cranberry, 覆盆子/山莓 raspberry, 桑椹 mulberry)
  • Bone broth
  • Coconut oil and extra virgin olive oil
  • Dark leafy greens
  • Dill
  • Fennel 茴香
  • Fish, Fish oil (omega-3, EPA, DHA)
  • Ginger 薑要如何吃才對 講究時間
  • Gluten-free grains: quinoa (藜麥), brown rice. Quinoa is a complete plant-based source of protein. It's also a rich source of magnesium, a relaxant mineral that reduces inflammation and contains vitamin E.
  • Natural sweeteners like raw honey, maple syrup.
  • Nuts and seeds.
  • Pineapple
  • Root vegetables. Carrots, sweet potatoes, parsnips, turnips, celery root, beets.
  • Sustainable organic meat. Lamb, chicken and turkey. They are high in protein, which is essential for healing and repairing inflammation. They are also rich in B vitamins, particularly B12 - a key nutrient for the nervous system.
  • Turmeric. 「黃金牛奶」能抗氧化、減少關節痛 加入黑胡椒,吸收效果更佳
  • Winter squashes

麥得飲食法 MIND Diet

延緩大腦老化、減少發炎反應…麥得飲食法怎麼吃,才能獲得科學實證4好處

Vegan Plan

  1. Consume plenty of fruits and vegetables. Eliminate nightshades from the diet as well as corn.
  2. Eat enough plant-based protein such as quinoa, hemp seeds and chia seeds. Do hemp seeds go bad if not refrigerated? The shelf life for a package of hemp seeds kept in the pantry will be about three months.
  3. Boost omega-3 intake
  4. Avoid soy products
  5. Avoid processed vegan meat or dairy substitutes
  6. Select gluten-free grains

Meals

地中海飲食 Mediterranean Plan

  1. Consume plenty of fruits and vegetables 食用豐富的蔬菜水果 (天天)
  2. Whole grains, beans and seeds, with a few nuts 攝取粗糧與食用堅果 (天天)
  3. Eat healthy sources of fat (Fats other than olive oil, such as butter, are consumed rarely) 運用優質食用油
  4. 食用新鮮的魚蝦海鮮/黃豆 (常常)
  5. Meat make a rare appearance, usually only to flavor a dish. Fish are a staple. 少吃紅肉與加工食物 (每月)
  6. 適量的乳製品及蛋類,雞 鴨, 甜點 (每週)
  7. 巧用香料取代油鹽

Medpyramid.png

https://zh.wikipedia.org/zh-tw/地中海飲食

Mediterranean diet 101: How to start (and stay on) one of the world's healthiest diets

20 Vibrant Mediterranean Recipes to Feel Good About

Different diets: Best diet for quick weight loss, Best diets for diabetes and heart health]

得舒飲食可抗高血壓與糖尿病?怎麼做才正確?營養師與醫師圖文說明!

2019最佳飲食推薦「地中海飲食」奪冠 把握原則輕鬆實踐 (with figures)

美國公布2019年最佳飲食排行榜 這樣的吃法竟拿下冠軍

地中海飲食金字塔 Mediterranean Diet Pyramid

Paleo Plan

  1. Consume few animal products, particularly red meat
  2. Buy organic, pasture-raised animal products
  3. Eat plenty of fruits and vegetables
  4. Be mindful of egg consumption
  5. Include gluten-free pseudograins

北歐飲食 Nordic diet

地中海飲食後 北歐飲食成為營養師新寵

「北歐飲食法」的特色在於吃大量全榖類以及根莖類蔬菜 (馬鈴薯、大白菜、甜菜等都是高纖維、鎂和鉀的重要來源), 獲取幫助消化排便的膳食纖維,以及多吃莓果類富含天然抗氧化劑的水果。

Immune System 免疫力

抗氧化飲食 Antioxidant

泡麵

Gluten 麩質

What Is a Gluten-Free Diet — And What Should I Know About Going Gluten-Free?

Histamine 組織胺

氧化、糖化、發炎

氧化、糖化、發炎三大反應,加速人體老化

Cough

The Best Natural Cough Remedies

代謝症候群, 三高

衛生福利部 國民健康署 健康九九網站

血管堵塞 多數沒有症狀

裝支架非萬靈丹-三高控制更重要

血管回春

為何相撲選手體型肥胖,卻未罹患肥胖病患常見疾病

https://health.udn.com/health/story/6008/3602464

血型決定自己生什麼病

血糖 glycemia, 糖尿病 diabetes

餐後狀態會發生什麼事

在吃甜食前「喝一匙這個」,輕鬆降血糖: 醋.

血糖(blood glucose)正常值, 糖化血紅素(HbA1c), 胰島素(insulin), 胰臟(Pancreas)

  • 胰島素是糖友救命武器 研發幕後功臣之一是狗
  • See CMP (Comprehensive Metabolic Panel). It includes glucose, sodium, potassium, calcium, ...
  • 美國正常值 65-99 mg/dL. See Know your blood glucose target range
  • 中國读数6.1 mmol/L 以下算正常
  • 美國的血糖單位是mg/dl,而中國的是mmlo/L。mg/dl÷18=mmol/L; mmol/L×18=mg/dl。
  • How Insulin Works. Insulin 胰島素 is a hormone made by one of the body's organs called the pancreas 胰腺. Insulin helps your body turn blood sugar (glucose) into energy. It also helps your body store it in your muscles, fat cells, and liver to use later, when your body needs it.
  • 高血糖症狀:
    • 三多一少(吃多、喝多、尿多、體重減輕)
    • 糖化血红蛋白(A1c)/糖化血色素(HbA1c)反映过去三个月血糖控制的平均值。6.5% 正常值. 一般人糖化血色素的正常值約為4-6%,糖尿病人宜控制在7%以下。全民糖尿病觀測站
    • 空腹血糖 >= 126mg/dL.
    • 飯後血糖 >= 200mg/dL.
  • 宋晏仁醫師談「胰島素阻抗是什麼?為什麼重要?」 ,
  • 什麼是胰島素阻抗

急症, 慢性併發症

低血糖與高血糖急症

糖尿病飲食 Diet

211 飲食

宋晏仁 均衡飲食 快樂生活

低醣飲食

https://youtu.be/8JWdAHdaQyA 營養師談低醣飲食. 醣 vs 糖 at 14:55.

吃飯順序

蔬菜(菇類 海藻, 2 fists amount) 蛋白質 碳水化合物 細嚼慢嚥

煮一鍋好米

煮一鍋好米 這樣吃,最營養

Daily Intake of Sugar

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are:

  • Men: 150 calories per day (38 grams or 9 teaspoons or 3 tablespoons).
  • Women: 100 calories per day (25 grams or 6 teaspoons or 2 tablespoons).

See also

甜蜜陷阱

  • 烘焙麵包 甜點 濃湯、義大利肉醬麵 食品中額外添加的砂糖、果糖和蔗糖
  • 飯、麵、饅頭等澱粉主食則屬於大分子的碳水化合物,被歸類為「醣」,包含澱粉、纖維及糖。這類食物經人體消化吸收後,也會轉變成葡萄糖。

醣 vs 糖

醣/糖分不清?糖無所不在 這項最「地雷」

代糖

甜菊糖

全麥麵包 whole grain

年菜 佛跳牆

佛跳牆屬於高油、高鹽、高熱量食物

除了少吃薑母鴨、羊肉爐、滷豬腳、佛跳牆等高油、高熱量食物之外,牛軋糖、花生酥、核桃糕等春節常見零食也少碰

血脂 blood lipids

https://zh.wikipedia.org/wiki/%E8%A1%80%E8%84%82

Suggestion: 洋蔥蕃茄炒蛋 + 芹菜 + 燕麥片/糙米 + 黑木耳/菇類 + 蘋果 橘子 lemon + Seaweed + Ginger + Onion + green onion + pepper, salmon, bean, Olive oil, Tofu, 綠豆薏仁湯. 幫助代謝膽汁(前驅是膽固醇).

Lipidtable.jpg

脂肪酸 Fatty acids

膽固醇 Cholesterol

  • 美國全國膽固醇教育計畫現行的準則,把高於160 mg/dL的低密度膽固醇列為「偏高」,130 mg/dL到159 mg/dL被視為「邊緣性偏高」。
  • 左旋精氨酸 (L-arginine) Good though it has side effects too
  • 10 best cholesterol lowering foods Soys, Beans, Salmon, Avocado, Garlic, Spinach, Margarine, Tea, Nuts, Dark Chocolate.
  • How Much Avocado Is Healthy To Eat In A Day? The average avocado contains 322 calories and 29 grams of fat, so half an avocado has 161 calories and 14.5 grams of fat. If you’re eating a full avocado, you’re getting 44 percent of your daily recommended fat intake and 21 percent of your recommended saturated fat intake through that avocado alone, so make sure to keep that in mind.
  • Top foods to improve your numbers from mayoclinic. Oatmeal, Fish, Nuts, Avocados, Olive oil, Foods with added plant sterols or stanols (Some margarines, orange juice and yogurt drinks), Whey protein.
  • Cooking for Lower Cholesterol Cooking from heart.org.
  • How to Enjoy Mexican Food on a Cholesterol‐Lowering Diet and Make a white pizza
  • 靠飲食降壞膽固醇 效果很有限
    • 運動促進代謝 修復內皮細胞 讓低密度膽固醇變少。
    • 三酸甘油脂也大多由肝臟製造,跟低密度膽固醇不同的是,飲食牽動體內三酸甘油脂的多寡。經常吃精緻甜食、肉皮、海鮮、大量澱粉類和高鹽、油炸類的食物,都容易使三酸甘油脂增加,加速把高密度膽固醇代謝出體外。
    • 三酸甘油脂數值除以5,加上高、低密度膽固醇,大致等於總膽固醇數值。
  • 長期的有氧運動確定是可以提升好膽固醇的(沒有副作用)。
  • 膽固醇過高不吃肉 天然優蛋白不胖還能預防肌少症 麵筋、素肉、素雞等這類精緻化的豆製品,因為油炸過,脂肪含量高,可利用的蛋白質變低,腎臟為了過濾這些雜質還過度做工。蛋白質的攝取選擇次序,第一選擇是植物性蛋白質,第二才是動物性。
  • 8種降低膽固醇的食物: 黃豆, 燕麥片, 鮭魚, 橄欖油, 蘋果, 葡萄柚, 茶, 大蒜.
  • 健康2.0
  • 保健康 一天至少一餐吃燕麥
  • 長期吃「燕麥加牛奶」,阻礙鈣吸收! 燕麥是屬於高磷的食物,牛奶則屬於高鈣的食物,當兩者一起食用,高磷的成分會影響到鈣的吸收.
  • 吃燕麥好在哪?營養師帶你一次看懂的營養與功效機制.
    • 抑制肝臟膽固醇生成
    • 包覆油脂減少吸收
    • 促進肝臟代謝膽固醇
  • 膳食纖維是白米的12倍 想靠吃燕麥降膽固醇得認明2點
  • 燕麥過量也會造成身體負擔 (挖知識). 一天只要75克 (~.5 cup dry rolled/old fashioned oatmeal, 1 serving size, 150 calories. Mix one part oats to two parts liquid).
    • 脹氣
    • 貧血 缺鈣 (植酸 草酸影響吸收)
    • 腎臟病 (蛋白質 鉀 磷)
    • 糖尿病 (澱粉)
  • 飽和脂肪才是使血膽固醇升高更重要的推手
    • 升膽固醇指數(Cholesterol Saturated fat Index)將食物中飽和脂肪及膽固醇的含量經過加權計算
    • 海鮮類食物的膽固醇含量頗高,脂肪含量很低,尤其是飽和脂肪更低,因此它的昇膽固醇指數並不高
    • 豬油,看起來膽固醇含量和海鮮類差不多,但是卻會使你的血管不知不覺的塗上一層厚厚的膽固醇.昇膽固醇指數和海鮮類相差近六倍之多.
    • 少吃富含飽和脂肪的食物,如:豬油、牛油或者是雞皮、鴨皮等動物性油脂,,還有一些經過氫化製造的飽和性植物油,如:人造奶油 (Margarine)
    • 食物您應多攝取青菜、未精緻加工的豆製品及莢豆類及適量的全穀類(如:糙米、胚芽米、全麥、五穀雜糧);烹調用油多選橄欖油、葵花油,少用豬油、奶油、椰子油等飽和性脂肪酸的油;主餐的烹調用油約1-2茶匙。多採用清蒸、水煮、滷、燉、烘、烤、涼拌與香辛料(薑、蒜、五香、九層塔、芥末…等等),增加食物的可口性與變化性! 應避免肥肉、雞皮、鴨皮、油炸、油酥食品的攝取。酒要少喝。另外內臟類、魚卵、蟹黃、豬腦等膽固醇含量都過高,不宜攝食。至於蛋黃1週最多吃2個。
  • 你認識膽固醇嗎?
    • 2015~2020 年最新美國飲食指南指出:「取消膽固醇攝取上限」。原因在於飲食僅佔膽固醇生合成中 2~3 成的影響因素。
    • 許多報告發現飲食中的飽和及反式脂肪酸會導致更多膽固醇生成且不易代謝。
    • 因此減少富含飽和及反式脂肪的食物來源,例如高脂肉品(培根、熱狗等)、冰淇淋、奶精、使用棕櫚油或椰子油或氫化植物油製作的餅乾、糕點等,對於降低膽固醇是首要之道。
    • 增加攝取有助膽固醇代謝的食物也很重要。主食可選擇燕麥、大麥等全穀類食物,至少佔整天主食量 1/3,將飲食中一半的肉品換成黃豆製品,搭配每天 1碗半的蔬菜和 1 碗半的水果(碗指飯碗),選擇加有植醇的乳品或烹調油,並適量攝取堅果,1 天最多 1 湯匙。
  • 常見食物升膽固醇指數(CSI)
    • 三大升膽固醇指數類: 油, 點心, 蛋黃.
  • How a Cardiologist Lowered His Cholesterol by Changing His Diet
    • Increase Healthy Proteins
    • Ideal Menu to Lower Cholesterol
    • Healthy Moderation
  • Should you be on a statin?
    • People who already have cardiovascular disease.
    • People who have very high LDL (bad) cholesterol, 190 mg/dL (4.9 mmol/L) or higher.
    • People who have diabetes. This group includes adults who have diabetes and an LDL between 70 and 189 mg/dL.
    • People who have a higher 10-year risk of heart attack.
  • 洋蔥│防骨鬆、降膽固醇大功臣!
  • 26 Dinners to Lower Cholesterol & Support Healthy Aging
  • 這10種食物降膽固醇效果,不比燕麥差...
  • Foods That Lower Cholesterol. Beans, nuts, Avocado, fatty fish, barley, soy, dark chocolates, apple/citrus/berries, vegetables, tea, Olive oil.

Resistance training

Q10

降血脂膽固醇藥應補充Q10?研究發現可保護心肌 減少肌肉疼痛 讓血脂控制更好

Salmon

  • Does salmon increase cholesterol? Eating salmon can improve your "good" HDL cholesterol, but it won't lower your "bad" LDL cholesterol. Eating fatty fish like salmon, tuna, mackerel, trout or sardines has a number of benefits on your blood cholesterol levels. These fatty fish are high in omega-3 unsaturated fatty acids.
  • Your bad cholesterol (LDL) will drop due to the low saturated fat and high Omega-3 content in salmon," See When You Eat Salmon Every Day, This Is What Happens To Your Body

LDL

沒吃肥肉膽固醇仍居高

沒吃肥肉膽固醇仍居高不下!營養師授3招飲食關鍵有效解決

飽和脂肪

成人正常體重60公斤的靜態工作者來說,每日所需熱量約1800大卡,飽和脂肪每日攝取量不宜超過總熱量10%,而糖每日攝取參考值也不宜超過總熱量的10%,換算下來,飽和脂肪攝取上限約為20公克、糖攝取量上限約為45公克,也就是9顆方糖的糖量。

Calorie Density:

  • Fat: 9 calories per gram
  • Protein: 4 calories per gram
  • Carbohydrate/sugar: 4 calories per gram

Cheese

Goat cheese:

  • 1 ounce of goat cheese has 4g saturated fat (21% daily)
  • 1 ounce of cheese equals a pair of dice , or the size of your thumb or 2 tbsp.

Which Cheeses Are Lowest in Cholesterol and Fat?

  • Cottage cheese, especially low-fat.
  • Mozzarella and feta are on the low end of the scale for saturated fat.

Cheese to limit:

  • Whole milk ricotta cheese, cheddar (5.9g), Swiss (4.9g), Provolone (4.8g), feta (4.2g), Muenster, and American processed cheese
  • For example, Whole milk ricotta cheese has 2.4g saturated fat per ounce.

Table of comparions

Daily intake of salt & oil/fat per day for any adult (<2.3g)

  • Limit total fat intake to 25 to 35% of your total daily calories. Keep saturated fats to only 10% of your total daily calories.
  • Use no more than 5 to 8 teaspoons (1 tablespoon = 3 teaspoons) of fats or oils per day for salads, cooking, and baking.
  • Eat less than 300 mg of dietary cholesterol each day.
  • Eat less than 2,300 mg of sodium per day (about 1 teaspoon of salt per day).
  • High sodium diet is anything over 4g per day
  • Moderate sodium diet will have between 1.4g and 4g a day
  • Low sodium diet consists of eating between 0g and 1.4g of salt a day
  • The Recommended Daily Allowance (RDA) of sodium is about 2500mg.

Fix too salty

How to Fix Soup That’s Too Salty. 1) Dilute with water or broth. 2) Add dairy 3) Up the acidity (a squeeze of lemon or a dash of vinegar)

Eat fat get thin/omega-3

  • Omega 3 to 6 Fat Ratios of All Plant Oils (TABLE). Only flaxseed oil has Omega-3 > Omega-6.
  • Resources
    • The Fat Bible,
    • Beyond Food,
    • The Restaurant Rescue Guide,
    • Toxicity Quiz,
    • Recipe Guide and Meal Planner
  • The Secret Fat that Makes You Thin
    • Omega 6 fats are seed, bean, or grain oils (which include corn, soy, sunflower and canola oils). Once ingested, these inflammatory oils are transported to the lymphatic system and not to the blood, which means your fat tissues absorb them.
  • What the author of 'Eat Fat, Get Thin' eats — and avoids — every day
    • Keep as your cornerstone: Veggies, veggies, and more veggies. "About 70 to 80% of your diet should be plant foods," like vegetables, whole grains, beans, and fruits.
    • Add to your bag: Nuts and seeds
    • Swap for butter and margarine: Olive oil
    • Instead of steak or ribs: Fatty fish
    • Add to your diet: Avocados. 酪梨顧心臟又通血管, 含類胡蘿蔔素可使攝護腺癌細胞生長量減少25%,2天吃1顆避免肥胖.
    • Cut back on: Refined carbs, like white bread or white rice
    • Avoid or skip: Sweet fats, like full-fat fruit-flavored yogurt
  • 6 Easy Ways to Load Up on Healthy Omega-3 Fatty Acids
  • 5 Best Food Sources for Omega-3 Fatty Acids
    • Salmon and other fatty fish. Mackerel, Halibut, Sardine, Tuna, Anchovy (such as dried anchovy).
    • Walnuts
    • Chia seeds
    • Flaxseeds
    • Omega-3 fortified eggs and other fortified foods
  • 13 Foods High in Omega 3 That Aren’t Fish. Kale, flaxseed, eggs, walnuts, winter squash, black beans, chia seeds, soybeans, canola oil, wild rice, organic milk, navy beans, hemp seed oil.

三酸甘油酯/甘油三酯 Triglyceride/TG

Unused dietary calories become triglycerides that circulate in your bloodstream and negatively affect your blood cholesterol.

搶救高血脂!7招幫你降三酸甘油脂 1. 少吃糖,尤其是果糖 (fructose) 2. 少吃精緻澱粉,多攝取纖維質 3. 吃點豆腐,增加大豆蛋白攝取量 4. 避開壞脂肪,少吃加工食品、炸物和紅肉 5. 攝取好脂肪,一週吃2次魚.6. 三餐規律,避免胰島素阻抗 7.養成運動習慣,適當減重

Triglyceride-Friendly Meals from WebMD.

在人體內高三酸甘油酯含量與動脈硬化有關,加上高血壓會提高冠狀動脈性心臟病與中風的可能性。

有人建議通過帶氧運動和低醣類的食物來降低三酸甘油酯指數。

來源: 精製醣類(cake, cookie, donut) 澱粉食物(drink) 油 (chips, cake) cheese, ice cream, creamy latte 吃太多!這些吃太多以後會被轉成三酸甘油酯.

Sweet food/drink, 太多碳水化合物 -> 葡萄糖glucose -> 胰島素insulin -> 脂訪 -> 膽固醇. 細胞產生抗胰島素->發炎->動脈硬化.

甘油三酯, 甘油三酯偏高. 采血前2~3天尽可能少食含脂质的食物,空腹12小时抽血,以排除和减少饮食的影响.

Low triglyceride levels, high LDL levels

Should You Be Worried If Your Triglycerides Are Low?

  • what can cause this inconsistency? When you have low triglyceride levels but high LDL levels, it could indicate that you have a diet filled with healthy fats.
  • There are two types of LDL particles that should be taken into account when calculating heart disease risk:
    • LDL-A particles are larger, less dense, and lower your risk.
    • LDL-B particles are smaller, denser, and increase your risk.
  • Healthy fats will not only cause an increase in good cholesterol (HDL) but can also change the type of the LDL particles in the blood. Therefore, those high LDL levels may not actually be a bad thing.

食療保養法

9在菜餚中可添加適量的紅麴

  1. 早餐吃一碗燕麥粥
  2. 每天常吃碗豆類
  3. 平常多吃大蒜
  4. 每天吃半個洋蔥
  5. 以橄欖油做為食用油
  6. 每天吃酪梨或蘋果一個
  7. 有機會多吃清蒸鮭魚
  8. 喝薑湯或早上吃生薑片
  9. 在菜餚中可添加適量的紅麴

計算醣類攝取量, 1份全榖雜糧類食物

減肥免算熱量輕鬆瘦!營養師傳授簡單3招,低醣飲食控醣就好

How to Maintain a Healthy Heart Using Tech

How to Maintain a Healthy Heart Using Tech

Oil

How to choose oils

Bad carbs

  • Cereals (there are exceptions but they are few)
  • White rice
  • Pasta
  • Breads (there are exceptions but they are few)
  • Cookies
  • Pastries
  • Snack foods
  • Sodas
  • Juice drinks
  • Crackers

米的種類

【吃飯別怕胖】米家族,一次分清楚

飲食

麥片, 香蕉巧可力燕麥

How to Cook Steel Cut Oats

How to Cook Steel Cut Oats

洋蔥 Onion

吃洋蔥讓血液清透-但這2種處理方式破壞效果

  • 不要把切好的洋蔥浸泡在水裡,怕太辛辣而泡水,會讓洋蔥的含硫有機化合物流失,就無法達到讓血液清透的效果了。
  • 洋蔥加熱後一樣功效不再,這是因為酵素遇熱就會被破壞,如果希望加熱後還保有清透血液的效果,那麼請將切好的洋蔥放置15分鐘以上,先讓酵素充分運作,製造出讓血液變清透的物質之後再加熱。如果想要加強效果,只要盡可能把洋蔥切薄或切細,比較容易產生酵素反應。以份量來說,每次至少要吃1/4個(50g)的洋蔥。

Bake or sauté onions for 5 minutes; any longer and the onion will begin to lose nutrients. See Dr. Oz.

洋蔥要怎麼吃才營養

蔬菜吃之前最好要先燙過,避開可怕的硝酸鹽。

洋蔥生吃 最營養 洋蔥富含類黃酮,除可降低罹患大腸癌的機率,對風濕性關節炎、氣喘等,也具有抗發炎的反應。洋蔥可預防骨質疏鬆癥.

洋蔥怎麼吃最營養 每天吃飯時,就著飯吃上幾片,這樣就不會辣了。生吃的洋蔥最好選紫皮的,裡面含有花青素,這種物質具有抗氧化的功能。而且紫色的洋蔥更辣一些,說明硫化物含量更豐富,既能抗氧化還能降血脂。洋蔥燉肉能消膩: 肉湯快燉好時,把切好的洋蔥圈放鍋里滾一下,然後就關火。

日本醫生這樣吃洋蔥 醋+洋蔥

黃辣、紫艷、白甜 三種洋蔥味道、營養大不同

預防癌症發生、增加骨質密度 吃洋蔥6大好處一次看

健康主廚醋漬洋蔥野菇鯖魚手卷 止癢抗發炎! 健康2.0. 月桂葉(bay leaf) 胡椒粒 茴香(fennel) 蒜片 米醋

多酚

每天2份這款水果 壞膽固醇降低近6% 預防心臟病與中風. 結果發現,相較於低纖維與低多酚飲食,參與者在補充葡萄粉後(相當每日2份加州葡萄),不但腸道菌叢更為多元,總膽固醇與低密度膽固醇都下降約6%.

蛋 egg, 膽固醇

六種食物切勿隔夜再吃

6 Foods That Should Not Be Left Overnight

  • 煮熟的蘑菇營養價值很高,但12個小時後營養物質會流失,並且產生許多有害的成分。煮熟的蘑菇含有可調節紅血球數量的硝酸鹽 Nitrate,但放置一夜後,硝酸鹽將轉變為對身體有害的亞硝酸鹽。亞硝酸鹽是公認的致癌物,長期食用含大量亞硝酸鹽的食物,可能會增加患食道癌和胃癌的機率。
  • 深色的綠葉蔬菜含有大量的硝酸鹽。如果放到隔天再吃,蔬菜中的硝酸鹽經細菌作用會轉變成亞硝酸鹽 Nitrite,吃多了恐增加罹患癌症的風險。
  • 海鮮. 任何方式烹調的魚類、貝類和牡蠣都不應該隔夜再食用。因為放到第二天,魚和海鮮含有的蛋白質容易降解,吃下可能損害肝臟和腎臟功能。
  • 如果放過夜的話,它所含有的蛋白質和維生素會大量流失。而且茶中的單寧酸也會大量釋放出來,喝下恐導致腹瀉、腸胃不適,甚至可能破壞胃黏膜。
  • 沙拉
  • 未完全煮熟的雞蛋

十種水果可吸收油脂

https://1drv.ms/u/s!Am92ICmSSQXujw7HhpIblVRZn6FY

水果其實是危害健康的反派角色

水果其實是危害健康的反派角色?日本醫學博士這麼說

每天油脂總攝取量

Garlic 大蒜

  • Benefits of Garlic: 11 Healthy Reasons To Eat More Of This Smelly Superfood Allicin is a sulphur compound similar to the one found in onions, and it could offer a host of health benefits. A temperature above 140F (60C) destroys the allicin. If you wish to add it to a meal, try to add it at the very end of the cooking process after you’ve removed the dish from the source of heat.
  • 發芽蒜頭抗氧化-效果勝過新鮮蒜
  • 善用大蒜料理,長保健康
    • 大蒜生吃最好
    • 無法馬上吃完的大蒜可以橄欖油醃製
    • 胃部發炎者不可吃太多生大蒜
    • 山藥蒜雞湯, 椒蒜核桃雞丁, 大蒜奶油烤蝦, 西班牙大蒜湯.
  • 烤大蒜. 烤好的蒜,撥出一瓣瓣不去皮的蒜,直接入口再去皮,可嘗到隱藏在皮中的風味。烤過的蒜,可以很輕易的去除蒜皮,輕輕一擠,整顆蒜仁就跑出來。除了直接吃,也可當麵包的「抹醬」或炒菜、拌麵的拌料,搭配烤肉吃,也不錯。
    1. 大蒜切除上半約1/4左右,可看到一點蒜的切面。
    2. 在切面淋上橄欖油,再撒上適量的鹽,用鋁箔紙包起來。
    3. 進烤箱烤到軟(約356℉,烤20分)即可。

大豆

大豆的好處

  1. 高蛋白: 蛋白質含量高達35~40%,幾乎是植物性食品原料中最多的,而且大豆蛋白的胺基酸模式較好、生物利用率高,屬於優質蛋白,可以和肉類蛋白質媲美,俗稱「植物肉」。
  2. 富含維生素和礦物質: 維生素B群含量高,也富含鈣、鐵、錳、鋅、銅等微量元素。
  3. 護心: 富含不飽和脂肪酸,對於護心血管有一定幫助。
  4. 防便秘: 富含膳食纖維,有助預防便秘。
  5. 對慢性病有好處: 含有眾多特殊的功能性成分,如大豆異黃酮、豆固醇、大豆卵磷脂等,對營養相關的慢性病有一定預防作用。

黑木耳

氣血平衡

氣血平衡後,膽固醇才能有效控制

hematology 血液學

血壓 (BP)

血液循環

心臟 -> 大動脈 -> 小動脈 -> 毛細管 -> 小靜脈 -> 大靜脈 -> 心臟

中醫看高血壓

高血壓/按壓3穴位輔助降血壓 中醫教你喝「降壓茶」還能護眼. 肝火旺盛: 穴位保養:太衝穴.

影響血壓因素

  • 鹽, 體重, 溫度, 睡眠.
  • Factors that can affect blood pressure readings Exercise, Meals, Bathroom, Cuff size, Clothing, Temperature, Position, Stress, Talking.
  • Tightness of the cuff: The tightness of the cuff used to measure blood pressure can affect the accuracy of the measurement. If the cuff is too loose, it may not properly compress the artery and the measurement may be falsely low. On the other hand, if the cuff is too tight, it may compress the artery too much and the measurement may be falsely high.

血壓與年紀

不吃藥6招自然降血壓!名醫教你遠離中風, 凌晨五六點最高

Does blood pressure increase or decrease after eating a meal

高血壓症狀

  • 頭暈
  • 頭痛
  • 心悸 (palpitation) 失眠
  • 注意力不集中 記憶力減退
  • 肢體麻木
  • 出血

收縮壓高 SBP

舒張壓高 DBP

Vitamin 微量元素

Sodium and/or DASH (Dietary Approaches to Stop Hypertension)

Medicine

5種升壓食物

吃了更焦慮!5種「升壓」食物少吃為妙

鈉 Na

降低高血壓食物 Food help to lower blood pressure

Eating too much salt makes the body retain more water, which raises blood pressure and can affect the heart, blood vessels, brain and kidneys.

北極愛基斯摩人與太平洋土著 很少吃鹽 幾乎找不到高血壓病人.

  • 增加負離子
  • 綠豆湯 利尿 排鈉
  • skim milk
  • spinach
  • sunflower seed
  • beans
  • baked potato
  • banana
  • soybeans
  • dark chocolate
  • Vitamin D (low-fat milk, yogurt)
  • black coffee (Chlorogenic acid/綠原酸, antioxidant)

天氣變冷血壓飆升 營養師揭露十種降血壓食物

天然食物降壓17招.

里肌豬肉、哈密瓜富含鉀 7大類 (含鉀的食物) 「降血壓」食物

Book Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks--Without Prescription Drugs

  • Lose 5 pounds
  • cut the salt
  • eat banana
  • eat spinach
  • eat yogurt
  • eat soy
  • eat dark chocolate
  • drink red wine
  • take supplement
  • exercise

And 健康飲食降低高血壓

食物含鉀量表

Tea and catechins 兒茶素, 抗氧化與抗發炎

自然降血壓的方法

按摩 降血壓

非常有效的快速降压操

不怕血壓高!中醫降壓法寶大公開! 57健康同學會 風池穴(頭後) 勞宮穴(手掌心握拳屈指時中指尖處) 合谷穴(在手背虎口) 內關穴(手腕內側)

百會穴 太陽穴 人迎穴 膻中穴 心經 合谷穴/虎口 勞宮穴 腎區 足三里 三陰交 湧泉穴 曲池穴 降壓溝 陽陵泉

熱薑水泡腳15分鐘

神奇!動動手指就能降血壓、解疼痛【早安健康】

【挖健康】神奇顫掌3分鐘!動動手讓你氣血暢通防三高

跟著專家簡單動動手、按摩手,擺脫高血壓!健康2.0 肝氣下降 平穩情緒 (喜傷心,怒傷肝,思傷脾,悲傷肺,恐傷腎!)

【圖解】促進血液循環!按摩6穴位一次搞定

踮踮腳尖降血壓

https://tw.news.yahoo.com/走對了-血壓就穩了-院長教你踮踮腳尖降血壓-060000524.html

How to Survive a Heart Attack when Alone

Seasonal variation in blood pressure

Aneurysm 動脈瘤

Blood pressure monitors

Best-selling blood pressure monitors to use at home

Heart rate (HR)

Interval between successive home blood pressure readings

Heart

中風

  1. F(Face顏面下垂),觀察微笑露齒的臉部兩邊肌肉是否對稱,有無歪斜;
  2. A(Arm手臂下垂),雙臂平舉與身體呈90度,看有無垂落狀況;
  3. S(Speech),即說話有無口齒不清;
  4. 發現有符合上述單項或多項情況,要趕緊T(Telephone )

三高防中風 牢記「FAST」自救

搶救腦中風-切記臨「微」不亂

5大飲食原則 營養師教你簡易料理 預防中風找上門

腦中風, 腦血栓/動脈粥樣硬化性腦血栓

心痛 Heartburn

心律失常 Arrhythmia

胸悶 (狹心症/心絞痛, 急性心肌梗塞), 心肌炎

心房 Atrium, 心室 Ventricle, 大動脈 Aorta, 腔靜脈 vena cava

  • 心房 Atrium (in): one of the two spaces at the top part of the heart that receive blood from the veins and push it down into the ventricles (= lower spaces)
  • 心室 Ventricle (out): either of two small, hollow spaces, one in each side of the heart, that force blood into the tubes leading from the heart to the other parts of the body
  • 大動脈,主動脈 Aorta (out): the main artery (thick tube carrying blood from the heart) that takes blood to the other parts of the body
  • 腔靜脈 vena cava (in): one of the two very large veins through which blood returns to the heart, one from the upper body and head and one from all of the body below the chest

http://clipart-library.com/clipart/Lid5ARB7T.htm

Statins, 橫紋肌溶解症

降血脂藥 引發肌肉病變

得舒飲食/Dash - Dietary Approaches to Stop Hypertension

Tomato

  • 改善攝護腺肥大
  • 保護心血管
  • 預防骨質酥鬆

Add olive oil, eat as soon as possible, heated (增加茄紅素吸收, vitamin C will be destroyed if heated) or unheated is fine.

Cooking tomatoes increase the level of phytochemicals they contain, but it also reduces the amount of vitamin C. When tomatoes were heated to 88 degrees Celsius for two minutes, 15 minutes and 30 minutes, vitamin C content decreased by 10, 15 and 29 per cent respectively when compared to raw, uncooked tomatoes. However the beneficial trans-lycopene content of the cooked tomatoes increased by 54, 171 and 164 percent respectively.

Food

顧心臟的水果有哪些? 香蕉, 草莓, 蘋果, 酪梨, 木瓜、芒果, 葡萄, 芭樂、橘子、柳丁, 柳橙汁、葡萄汁.

Fish Oil

Fish oil does not reduce the cholesterol.

心臟心肌梗塞/腦部休克

  • 泡完後別馬上開車 當水溫較高,造成交感神經興奮,心跳加速、末梢血管擴張,心輸出量激增,血大量流入末梢及下半身,心臟或腦部相對性暫時缺血,心臟為了代償做工致使心跳加快,心肌耗氧增加,短時間缺血、缺氧導致,可能引發心臟心肌梗塞或腦部休克等。應該在泡溫泉前先做暖身運動舒展四肢,讓心臟先充分的準備,才不致因泡熱水一下子心跳加速過快而產生危險。

心臟衰竭

累.喘.腫要小心!46萬台人心臟衰竭中未就醫 健康2.0 五勞七傷

冠狀動脈疾病 coronary artery disease

Left coronary artery is an artery that arises from the aorta above the left cusp of the aortic valve and feeds blood to the left side of the heart.

心房顫動 Atrial fibrillation/Af

主動脈剝離

胸痛 Chest pain

主動脈瓣膜狹窄

主動脈瓣膜狹窄多以七、八十歲老年人為主. 瓣膜狹窄致死率比癌症高十倍

眩暈 vertigo, inner ear problem

耳石(otolith)症 Vertigo

大部分的人是周邊型的眩暈; 半規管的耳石脫落症.

天旋地轉之耳石症--淺談良性陣發性姿勢性眩暈

(內耳)耳石復位術 (canalith repositioning procedure; Epley maneuver),

甲狀腺異常

長輩

長輩常頭暈,怎麼回事?分辨眩暈與頭暈

傷寒/腸熱症 Typhoid fever

肺 Lung

細菌、病毒 Virus vs. bacteria

Coronavirus, 咳

蝙蝠為什麼這麼神奇 身上有百毒卻百毒不侵?一般來說,會飛的動物,絕大部份不是哺乳類,因為飛行需要大量的能量,哺乳類動物沒有辦法在不產生損害DNA的副產品下飛行,但蝙蝠就可以。當蝙蝠在空中飛行的時候,反而會增強飛行時DNA的修復能力和產生其他防護作用,這些變化能夠抑制入侵者的特殊細胞,讓蝙蝠就能百毒不侵。

新冠病毒能在物體表面活多久?SARS可活9天. 酒精、雙氧水、漂白水 1分鐘可殺冠狀病毒. 根據研究,含有62-71%酒精,0.5%雙氧水或0.1%次氯酸鈉(漂白水)的消毒劑可以在1分鐘內有效失活冠狀病毒。The Most Effective Ways to Kill Coronavirus in Your Home. How to Make a Natural Disinfectant.

口罩 mask

居家隔離 vs 居家檢疫 vs 自主健康管理

  • 居家隔離的對象為「確定病例之接觸者」,由地方衛生主管機關負責,需要居家隔離14天、主動監測1天2次。
  • 居家檢疫的對象為「具中港澳旅遊史者」,負責單位為地方政府民政局、里長或里幹事,進行居家檢疫14天、主動監測1天1~2次。
  • 自主健康管理對象為「申請赴港澳獲准者」和「通報個案但已檢驗陰性且符合解除隔離條件者」,負責單位為衛生主管機關,進行為期14天的自主健康管理。

See also What Does Self-Quarantine Actually Mean?

  • Quarantine is for people who might have a disease, but don’t know yet. If you’ve been asked to “stay home and monitor for symptoms,” that’s self-quarantine.
  • Isolation is for people who do have the disease.

Canker Sores

http://www.health.com/oral-health/how-to-get-rid-canker-sores

  • Folate: Beans, spinach, broccoli
  • Iron and vitamin B12: Tuna, eggs
  • Manuka honey UMF 10+. It is not advisable to mix manuka honey in hot water. As a general rule, manuka honey is best consumed directly. For those who desires a cup of warm honey drink, try to keep the water to no hotter than 40 degrees Celsius (104 degrees Fahrenheit).

貧血

血小板低下症 Thrombocytopenia

缺血性貧血

https://1drv.ms/i/s!Am92ICmSSQXujSPTQuWJeXJ1gpsB

普林/嘌呤/purine and gout

一般常見的四種關節炎臨床表現如下:

  • 退化性關節炎: 好發生於年齡大於45歲以上,肥胖、關節過去曾因活動或運動而受傷的族群。常常發生於頸椎、腰椎、膝關節及髖關節。發生原因是關節內軟骨退化,長久下來磨損到軟骨下的骨頭,刺激骨頭異常增生而長出所謂的〝骨刺〞,進而可能壓迫神經,產生麻感或無力的現象。
  • 類風濕性關節炎: 好發生於40歲到60歲之間,通常有家族遺傳性。常見於手腳小關節,兩側對稱發生,特徵是早上起床時,關節特別僵硬,需要活動三十分鐘,才會好轉。發生原因是自體免疫系統出問題,發作時小關節滑液膜發炎,關節內軟骨及骨頭組織受到破壞。
  • 僵直性關節炎: 通常有遺傳性,常見於男性。約二十歲左右開始產生症狀,常見的臨床症狀為下背部疼痛,脊椎僵硬及運動受限。
  • 痛風性關節炎: 病人因常攝取高普林飲食,長久下來,血中尿酸數值太高,產生痛風結晶,進而引發關節的發炎,好發的位置如大腳趾、踝關節、膝關節等。 30-60 minutes 立即發作.

如何預防:

  1. 保持理想的體重。體重過重會造成關節多餘的負擔,引發關節的不適。
  2. 養成每天適度運動的好習慣,因為運動可以增加關節滑液的流動,加強肌肉、肌腱等支持的結構,和關節囊的韌性,強化骨骼,增加體能等。
  3. 避免長時間維持同一姿勢(例如久站或久坐)。一般建議的時間是三十分鐘到四十分鐘起身活動一下筋骨,利用二到三分鐘的時間做一做各個關節舒展的柔軟體操,以避免肌肉僵硬疲勞。
  4. 保持均衡的飲食。尤其在罹患有痛風或高尿酸的病人,要避免含有高量普林的飲食(如動物內臟、海鮮、豆類食物及酒類等。)
  5. 補充維他命C (500 x 3 mg). 幫助尿液變鹼性, 尿酸融解. See webmd.com.

如何自我照護:

  1. 當關節僅有疼痛現象,而無紅腫時,可用熱敷的方式。每次20-30分鐘,一天2-3次。
  2. 當關節有紅腫現象時,每小時冰敷10-15分鐘。冰敷可以改善發炎和疼痛的情況。
  3. 當關節出現紅腫熱痛的現象時,讓患部適度的休息,避免承擔重物。
  4. 早晨起床後有關節僵硬的現象時,可洗個溫水澡來舒緩關節。
  5. 平日運動的方式和強度需要向醫師諮詢。不同的關節炎有不同的運動方式。原則上應選擇對關節低衝擊性的運動,例如游泳、騎腳踏車。
  6. 要選擇底部有良好襯墊的鞋子。

高普林/尿酸的原因

一個錯誤,糖尿病3個月就洗腎!名醫曝5大神奇食物降尿酸:1秘訣永遠不痛風

低普林飲食 Low purine diet

Beans

11 Types Of Beans For Gout Sufferers – All You Need To Know. What Kind of Beans Are Good for a Low Purine Diet?

  • Low-purine types of beans: chickpeas, lima beans, red beans, pinto beans, black beans(good)
  • High-purine types of beans: small white beans, split peas, soybeans, black-eyed, lentils, mung beans (very high)

Alkaline water

pH Test Strips for Testing Alkaline and Acid Levels in The Body. Track & Monitor Your pH Level Using Saliva and Urine

Colchicine 秋水仙鹼 and Probenecid 丙磺舒

尿路結石

Vitamins

Vitamin deficiency

Calcium

  • 乳糖不耐 Lactose intolerance
  • 骨質疏鬆症 Osteoporosis https://youtu.be/JP8PlKQjCoU
  • 鈣與鋅鎂有交互作用; 鈣要分開吃
  • 吃鈣補鈣?這些含草酸食物要避開
    • 青菜富含草酸、豆腐富含鈣質,兩者結合後確實會在腸道中形成不溶解、不被吸收的草酸鈣,但是結石在腸道形成後,多半會由糞便排出,不會滯留在體內導致腎結石。
    • 建議多喝水,攝取足夠的鈣質,減少高鈉、高普林、高蛋白的攝取量
    • 若想補充鈣質,就應避免和含草酸的食物一起食用,包括茶、啤酒、草莓、葡萄、巧克力、菠菜、芹菜、芥菜、韭菜、杏仁、腰果等,才能使吃進去的鈣充分利用,不致使鈣質缺乏。
    • 起司、黑芝麻、小魚干、蝦米、傳統豆腐、豆干、紫菜及深綠色蔬菜等,也都富含豐富鈣質,可以多吃。
  • 不只牛奶-這7種食物也補鈣
    • 菠菜就含有大量的草酸,會抑制鈣的吸收
    • 植物性食品是好的鈣質攝取來源,例如:豆類、堅果類、蔬菜類含鈣量很豐富
    • 原始豆類(黃豆、黑豆、紅豆、綠豆)與生的堅果類,只要在食用前浸泡一夜,或浸泡至發芽,其豆類本身的酵素將會釋放出來使植酸分解,而提高鈣質的吸收率,也較容易消化。

Vitamin B-complex

Vitamin B1 (Thiamine)

維生素B1是維持心臟、神經及消化系統正常機能。11 Silent Signs of a Thiamine Deficiency.

Vitamin B2 (Riboflavin)

See also 口角炎.

Also known as vitamin B2, riboflavin supports cellular energy production.† Riboflavin is found in a variety of foods such as fortified cereals, milk, eggs, salmon, beef, spinach and broccoli.

Vitamin B3 (Niacin) 菸鹼酸

  • 擴張微血管 可用來降低血壓
  • 可幫助您放鬆並獲得一夜好眠。

Vitamin B6 (Pyridoxine)

Vitamin B9 (Folate)

Vitamin B12 (Cobalamin/Cyanocobalamin)

Vitamin C 維他命C

The Top 10 Foods Highest in Vitamin C

  1. Guavas 419%
  2. Green, red, .. peppers (half green bell pepper = 1 serving = 110% vitamin C) 221%. Red peppers are high in vitamin C, which is a water-soluble nutrient. By cooking or boiling red peppers, the vitamins escape and dissolve in the water. It’s best to eat red peppers raw. See Dr Oz.
  3. Kiwi 185%
  4. Strawberry 108%, raspberry 36%, blackberries 34%, blueberry 16%
  5. Orange 106%, grapefruit 98%, clementine 40%, lemon 34%
  6. Papaya 98%, pineapple 88%, cantaloupe melon 72%, mango 67%, honeydew 34%
  7. Broccoli 90%, brussels sprouts 107%, cauliflower 61%, cabbage 63%
  8. Cooked Tomato 61%
  9. Kale 59%, spinach 20%
  10. Snow peas 42%

不是檸檬!營養師曝「維他命C水果排行」 網驚:第一名好意外

Vitamin D

魚肝裡有Vitamin A & D. Vitamin E 非常少.

魚油與魚肝油事不一樣的. 魚油沒有 Vitamin E. 魚油有多元不飽和 EPA and DHA.

市售「魚油」補充品除了DHA外,通常也可能含有抗凝血的EPA成分,若在懷孕後期食用,可能會導致生產時大出血風險。相較之下,選擇由藻類萃取的藻油DHA較為安全。藻油成分只有單純的DHA、不含EPA。

維他命d-恐與罹癌率相關/ 維他命D-恐與罹癌率相關

缺乏維生素D會有哪些症狀?出現五警訊是身體在向你求救!

Vitamin E

  • Dark green leafy (cooked spinach)
  • Nuts
  • Sunflower seeds
  • Avocados
  • Shellfish (Shrimp)
  • Fish
  • Plant oils
  • Broccoli (Cooked)
  • Squash & Pumpkin
  • Fruits (Kiwi)

Vitamin C 是 Vitamin E 的好朋友 因為Vitamin E 在酸性的環境下 (Vitamin C can provide it) 比較穩定. Vitamin C & E 怕高溫 所以要低溫烹調.

What to Know About Vitamin E

钾/鉀 Potassium (to conquer sodium)

CDC recommends everyone limit sodium intake to below 2,300 mg per day and that everyone should also get at least 4,700 mg of potassium a day to help balance their levels of sodium and potassium in the body. However, according to the Harvard School of Public Health, up to 70 percent of Americans belong to a high-risk group that needs to cut sodium intake even more. These groups include people over 40, African-Americans, people with hypertension or pre-hypertension and people with diabetes. Anyone in these categories should limit sodium intake to 1,500 milligrams per day. Even people who are not in these groups can benefit from limiting sodium intake to 1,500 milligrams a day, and there are no negative health consequences for doing so.

  • One sweet potato packs a whopping 694 mg of potassium
  • One quarter cup of tomato paste delivers 664 mg of this vital mineral
  • Beet greens pack a hopping 644 mg of potassium per half cup
  • Beans (include kidney and lima beans) with half a cup delivering nearly 600 mg
  • Eight ounces of plain old non-fat yogurt contains 579 mg of potassium
  • Canned or fresh, 3 ounces of clams pack 534 mg of potassium and have the highest concentration of vitamin B12 of any food
  • Prunes delivering 530 mg per 3/4 cup. Eating more of these dried plums can help keep your bones strong too.
  • Carrot juice packs over 500 mg in one 3/4 cup
  • Meaty fish like halibut and tuna have nearly 500 mg of potassium per 3 ounce serving
  • Half a cup of cooked soybeans (eg edamame) have nearly 500 mg of potassium.
  • One medium banana does pack more than 400 mg
  • Milk with 382 mg per cup for the non-fat or skim version
  • 3/4 of a cup of orange juice delivers 355 mg of potassium.

See the following 2 cases to see how much calories and sodium we eat at Chipotle.

Chipotle.png Chipotle2.png

鎂 Magnesium

  • https://zh.wikipedia.org/zh-tw/%E9%95%81
  • 鎂是構成骨骼的主要成分,是人體不可缺少的礦物質元素之一。它能輔助鈣和鉀的吸收。它具有預防心臟病、糖尿病、夜尿症、降低膽固醇的作用。
  • 缺乏鎂會使神經受到干擾,引致暴躁及緊張,並且會肌肉震顫及絞痛、心律不整、心悸、低血糖、虛弱、疲倦、神經過敏、手腳顫抖等。而酒精、利尿劑、高量的維生素D及鋅,均會增加身體對鎂的需求。
  • Dark Leafy Greens (Raw Spinach)
  • Nuts and Seeds (Squash and Pumpkin Seeds)
  • Fish (Mackerel)
  • Beans and Lentils (Soy Beans)
  • Whole Grains (Brown Rice)
  • Avocados
  • Low-Fat Dairy (Plain Non Fat Yogurt)
  • Bananas
  • Dried Fruit (Figs)
  • Dark Chocolate

鋅 Zinc

5個症狀 身體不夠「鋅」

  • 不斷掉髮
  • 指甲易脆裂 上面有白點
  • 牙齒缺乏光澤
  • 口腔容易潰瘍
  • 易有皮膚問題

牛肉、豬肉和羊肉等紅肉是最佳的鋅來源,除了含鋅量高,且與其他來源相比,身體更容易吸收。建議每周吃熟紅肉500克、每天70克,或每周五次、每次100克。

南瓜子 腰果 鷹嘴豆Chick peas.

Selected Food Sources of Zinc

鐵 Iron

磷 Phosphorus

  • https://zh.wikipedia.org/wiki/%E7%A3%B7
  • 磷能保持人體內代謝平衡 它參與體內的酸鹼平衡的調節,參與體內脂肪的代謝。
  • 磷過多將導致高磷血症,使血液中血鈣降低導致骨質疏鬆, 增加心血管疾病 腫瘤風險 提早老化.
  • 漢堡(組合肉) 貢丸 等加工食品 以增加保水度 風味 色澤
  • 腎臟病者 無法將磷排出體外 導致高血磷症 衍生出一系列併發症.
  • 燕麥中含有磷
  • The Five Foods Highest in Phosphorus: Dairy, Fish, Meat, Nuts and Beans, Whole Grains.

硒 selenium

6種身體症狀

  • 夜晚視力降低: vitamin A
  • 關節疼痛: vitamin A, D, K, 微量元素 銅 鉻 鋅 鎂 鉬
  • 掉頭髮: 蛋白質 必需脂肪酸 鋅
  • 皮膚搔癢: 鋅
  • 腸胃不好: vitamin B complex, 鋅

維他命沒事別亂吃

https://1drv.ms/u/s!Am92ICmSSQXujW0R0zv5JTml6GjB

抗氧化維生素檢測

https://health.ettoday.net/news/1166842

  • 維生素E: 葵花子(sunflower seeds) 杏仁
  • 維生素C: Peppers, Kiwi
  • 維生素A: 奶蛋魚肉類

素食營養

  • 6原則,安心吃素顧營養
    1. 蛋奶素最好
    2. 添鈣強骨本
    3. 蛋白質互補法
    4. 補鐵大作戰
    5. 積極補充B12
    6. 鋅也少不得
  • 素食者缺6營養素容易肌少、掉髮、骨折!醫師教必知吃法預防
  • How to avoid the health risks of vegetarian diets
    1. Getting Enough Macronutrients
    2. Consume healthy fatty acids eg Omega-3 - fish, 螺旋藻
    3. Use whole grains for complex carbohydrates.
    4. Balance vegetables and grains with sources of protein 豆類 全穀類 堅果 種子
    5. Take a B12 supplement. B12 is essential for red blood cell formation 貧血 肌肉變弱 and neurological function.
    6. Eat vitamin D-fortified foods. A deficiency can put you at increased risk for cardiovascular disease, diabetes, and hypertension.
    7. Add a pinch of salt. Vegetarians may not get enough iodine, which can put you at risk of developing a goiter.
    8. Combine foods rich in iron and vitamin C. Vitamin C improves your body's absorption of iron. Leaves, mushroom, legumes, nuts 非血基質鐵吸收律較低.
    9. Drink calcium-fortified beverages.
    10. Eat beans and seeds for zinc. Zinc deficiency is rare, but puts you at risk for immune dysfunction, weight loss, and lethargy. Eating a lot of whole grains can bind zinc and decrease your body's absorption of the mineral.

Fat, 反式脂肪, 飽和脂肪

  • 反式脂肪 Trans fats or (hydrogenated fats) are actually unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels.
    • 油條、燒餅、乳酪餅 蛋塔 千層派 鳳梨酥 炸雞 臭豆腐 酥皮濃湯 玉米濃湯 燉飯 義大利麵 咖哩塊 沙拉醬 可頌 大蒜麵包 蛋塔 捲心酥 奶油夾心餅 泡芙 瑞士捲 起司蛋糕 鬆餅 Popcorn, Chips, chocolate, 牛軋糖.
    • 世界衛生組織規定,一日攝取反式脂肪以2公克為限,即使少量攝取也會造成身體很大危害,甚至比飽和脂肪酸還可怕。 食用反式脂肪增加心血管疾病的風險,是飽和脂肪酸的三到五倍。
    • 盡量不要購買組合肉和加工紅肉,如火腿、培根、熱狗、香腸等, 這些是致癌物質,天天吃會增加罹患大腸癌的機率。
  • 飽和脂肪 Saturated fats directly raise total and LDL (bad) cholesterol levels.
  • Omega-3 fatty acids: These include an “essential” fatty acid, which means it's critical for our health but cannot be manufactured by our bodies.
  • 哪些食物含反式脂肪?一張圖帶你看懂

See also

食用油的選擇 How to choose oils

食用油都有一定的保質期

有研究顯示,食用油開封3個月,就是安全用油的臨界點。開封一年的食用油氧化程度和酸敗程度和抽油煙機盒裡的油不相上下了,還可能含有黃趜霉素的污染。黃趜霉素是肝癌的主要誘因之一。

正確做法:食用油不要久放,家里人少的話,最好購買小瓶裝的食用油,不要為了節省或者省錢的理由買不需要的大瓶裝。在存放時注意要密封保存,不要放在太陽可以直射的地方,也不要放得離火源太近,溫度過高會加速酸敗。

什麼樣的油適合煎炸

https://www.worldjournal.com/6325296/article-什麼樣的油適合煎炸?/

  • 鱷梨油、葵花籽油 (Sunflower seed oil)、菜籽油 (Rapeseed oil) 可以煎炸
  • 玉米油和紅花油 (safflower oil) 最好涼拌
  • 烘烤可以選椰子油、花生油或葵花籽油

橄欖油 Olive oil

【如何吃好油】原來,我們都誤會橄欖油了!

葵花油 sunflower oil

225F - 440F

苦茶油 Camellia Oil

食用油冒煙點 smoke point

油菜籽 canola oil

225F

Peanut oil

320F

Coconut milk, oil

  • Coconut milk is high in saturated fat, containing 13 grams of saturated fat in a 100 ml serving. However, the saturated fats in coconut milk are called medium-chain triglycerides (MCTs). These fats are easily absorbed by our bodies for energy and can help lower blood pressure because they have minerals that help circulate our blood. They can also lower cholesterol, even though most saturated fats do the opposite.
  • So, despite the stigma towards saturated fats as being very unhealthy (which some are), the saturated fat in coconut milk is very healthy. Limiting your intake to 1/4 cup may be best since it is higher in calories from the high amount of fat, but don't avoid it completely.
  • Coconut Milk: Health Benefits and Uses, Coconut milk: Benefits, nutrition, uses, and risks.
  • Coconut oil has been marketed as having several health benefits, including helping with weight loss and preventing dementia. However, many scientists say there’s not enough scientific evidence for these claims.

Palm oil, palm kernel oil

  • Palm kernel oil and palm oil are not the same. They are both extracted from the oil palm tree, but they come from different parts of the fruit.
  • Palm oil is extracted from the flesh or pulp of the fruit, while palm kernel oil is extracted from the kernel or seed.
  • The two oils have different chemical and nutritional properties. Palm kernel oil is more saturated than palm oil, with over 80% of its fat being saturated, while only 50% of palm oil is saturated. This makes palm oil easier on arteries. Palm oil also contains a fair amount of heart-healthy carotenoids, which give it its reddish or golden color.

亞麻子/亞麻籽油 flaxseed oil

天天水煮無油當心又老又醜!好油黃金比例「抗老、抗三高、抗發炎」健康2.0 20180818(完整版). 大蒜麵包. 大蒜油不要加熱 冷藏.

抗病毒又強化免疫力 亞麻籽是天然防疫利器

芝麻(油),花生(油)

白芝麻、黑芝麻哪個營養高?花生、麻油怎麼挑才安心!健康2.0

豬油

豬油真的不健康嗎?一張圖看它樂勝其他4種油

Gallbladder

Bile made in your liver, helps you digest fats and certain vitamins.

How to dump cooking oil

Oil coagulant

Sugar limit

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#mainContent

  • 6 teaspoons or 25 grams (100 calories) for women
  • 9 teaspoons or 36 grams (150 calories) for men

The human brain is nearly 60 percent fat.

腦瘤

膠質母細胞瘤 Glioblastoma (GBM)

John McCain Has Been Diagnosed With Glioblastoma. What Is That? How are they caused? What are the symptoms? What is the typical prognosis? It is a type of glioma (神經膠質瘤), a brain or spinal tumor that arises from glial cells. Glioblastoma makes up about half of all malignant (cancerous) brain tumors and affects around five people out of 100,000 per year.

Brain Aneurysm 腦動脈瘤

偏頭痛

痛的時間是>4小時以上 痛得沒有辦法工作.

五種不要吃的食物

  • Cheese 起士
  • Chocolate
  • Tomato
  • Tangerine 柑橘
  • Milk

快樂

補腦護腦益智食物

神经可塑性 Neuroplasticity

腦膜炎 Meningitis

腦膜炎

腦炎 Encephalitis

SPECT scan

單光子發射斷層掃描, or 單光子放射電腦斷層掃描

Eye diseases

眼睛檢查

  • 散瞳劑 Mydriatic - Agent that induces dilation of the pupil
  • Mydriasis/瞳孔放大
  • 散瞳劑是什麼?一篇搞懂散瞳劑的優缺點
  • How to pass your DMV eye test: 20/40 vision or better — natural or corrected —is the most common requirement.
  • In the United States, vision requirements for obtaining a driver’s license can vary widely from state to state. However, all states have visual acuity requirements for licensure, and all but three have set the minimum best corrected visual acuity (BCVA) requirement at 20/40 in the better eye. In MD, it requires a continuous field of vision of at least 140 degrees.
  • Visual acuity is measured using a Snellen chart, which displays rows of letters that decrease in size. 20/20(=test/reference standard) vision means that a person can see clearly at 20 feet what should normally be seen at that distance. If someone has 20/40 vision, it means that they must be as close as 20 feet to see what a person with normal vision can see at 40 feet. In other words, their vision is half as sharp as normal.
  • 高度近視通常指近視度數較高的情況。不同的來源對於高度近視的定義可能有所不同,但一般來說,度數在600度或更高時會被認為是高度近視.
  • 度數在600度的近視可以轉換成美國用的單位,即屈光度(Diopters)。轉換方法很簡單,只需將度數除以100即可。例如,600度近視相當於-6.00屈光度。
  • 處方單上的屈光度通常會標示為「SPH」或「Sphere」,表示眼球的球面度數。正數表示遠視,負數表示近視。除了球面度數,處方單上還可能會標示「CYL」或「Cylinder」,表示散光(astigmatism) 的程度,以及「Axis」,表示散光的軸向。
  • 視力相關用語報你知. 我近視 450 度 <-> I am nearsighted with 4.5 diopters.
  • 一般我們會替客人將視力透過鏡片配至0.8~1.0

飛蚊症

視網膜破洞 vs 視網膜玻離, 斷層掃描OCT

  • retinal hole vs retinal detachment
  • 視網膜破洞和視網膜玻離是兩種不同的情況。
    • 視網膜破洞是由於視網膜變薄而形成的,而視網膜玻離則是當玻璃體拉扯視網膜時形成的。視網膜破洞通常較小,導致視網膜脫落的風險也較低。
    • 視網膜玻離描述了一種緊急情況,其中眼睛後部的一層薄組織(視網膜)從其正常位置拉開。視網膜玻離將視網膜細胞與提供氧氣和滋養眼睛的血管層分開。如果視網膜玻離未得到治療,受影響眼睛永久性失明的風險越大.
    • 眼科醫生就是幫忙看出/雷射治療 視網膜破洞 before 視網膜玻離.
  • Retinal Holes and Tears
  • 眼科醫生可以通過一種稱為光學相干斷層掃描(OCT/ optical coherence tomography)的快速測試來確診視網膜破洞。這項測試不會造成疼痛,但可以讓眼科醫生詳細地看到您的視網膜和黃斑。通常,您的眼科醫生會給您滴眼藥水以擴大您的瞳孔。這些藥水將幫助他們更好地看到您眼睛的內部.
  • 眼科醫生會給您滴眼藥水以擴大您的瞳孔。這些藥水將幫助他們更好地看到您眼睛的內部。當您的瞳孔擴大時,醫生可以使用帶有明亮燈光和特殊鏡片的儀器來檢查您眼睛的後部,包括視網膜。這種設備提供了您整個眼睛的高度詳細的視圖,使醫生能夠看到任何視網膜破洞、撕裂或脫落。醫生如何從高度詳細的視圖確認視網膜破洞?
  • 玻璃体后脱离(PVD) posterior vitreous detachment. 细说“大飞蚊”-玻璃体后脱离(PVD)的成因、症状和注意事项
  • 黄斑部退化 Macular degeneration, 黄斑色素密度檢查儀 MPS II 密度>.5 is good, "黄" - 葉黃素.
  • What Is Optical Coherence Tomography?

ERM/Epiretinal membrane

護眼

防疫在家用眼過度 專家有護眼食譜

  • 維生素A能維持黑夜中視覺、滋潤眼睛,眼睛明亮 但光線一照眼睛還是受傷害, 所以要吃葉黃素/花青素. 從肝臟、蛋黃、牛奶及奶製品、魚肝油,胡蘿蔔、花椰菜、南瓜、芒果、菠菜等深綠或深黃蔬果取得;
  • B群中B1參與醣類代謝,產出能量供給視神經,從糙米、燕麥、玉米等全穀類取得;
  • B2缺乏時易使眼睛乾澀、眼球結膜充血、角膜炎等,
  • B12則可預防視神經傷害,透過牛奶、奶蛋製品、肝臟、蛤蠣和深綠色蔬菜獲取營養素
  • 維生素C則促進膠原蛋白合成,增加眼睛微小血管韌性和修護細胞,維持水晶體透明度,降低形成白內障,適量花椰菜、青椒、芭樂、奇異果、柑橘類水果、番茄等深綠蔬菜及水果,可達抗氧化效果
  • 花青素、Omega-3和鋅則減少水晶體、視網膜、感光細胞等傷害,提高對光的敏感度,也改善眼睛疲勞;其中花青素多存在茄子、葡萄等紫紅色蔬果,Omega-3則在深海魚、蝦油脂,鋅在全穀雜糧、堅果種子、動物肝臟、紅肉、帶殼海鮮等。

40歲後女性延緩老花眼「紅金」食療法 護眼又養顏

  • 裸視
  • 熨眼法
  • 熱毛巾敷眼
  • 番紅花 (saffron) 茶

如何吃出好眼力?最佳「護眼食物」大公開

高度近視 (high myopia) 與視網膜剝離 retinal detachment

高度近視(high myopia) & 保養

配眼鏡

  • 球鏡度數
  • 散光度數
  • 散光軸距
  • 雙眼瞳距

老化性視網膜黃斑區病變 (AMD, Age-related Macular Degeneration )

葉黃素 from wikipedia.

  • http://milong.myweb.hinet.net/lutein.htm
  • 葉黃素 (Lutein) 就如同碳粉,如果影印機的碳粉沒有了它,就不能印出任何東西了
  • 葉黃素能吸收藍光,抗氧化。紫外線一般能被眼角膜(cornea)及晶狀體(lens)過濾掉,但藍光卻可穿透眼球直達視網膜(retina)及黃斑(macular),而晶狀體和黃斑的葉黃素能過濾掉藍光,避免藍光對眼睛的損害。
  • 葉黃素為一種天然存在於蔬果中的類胡蘿蔔素,如甘藍、菠菜、芥菜、深綠色花椰菜、玉米等蔬菜葉片中;奇異果、葡萄、柳橙汁、綠皮胡瓜、以及數種南瓜中,含有30﹪~50﹪的葉黃素。
  • 葉黃素是一個很好的抗氧化劑,保護細胞避免受自由基的傷害。
  • 葉黃素存在於人體的眼睛、皮膚、血清、子宮頸、腦部、心臟、胸部等,來維持這些部位的健康,尤其對眼睛特別重要。
  • 但人體沒有辦法自己合成,必須要由食物中才可獲得。
  • http://www.preservision.com/about-amd/about-amd-overview
  • 黃斑部病變 銀髮族視力殺手
  • 適度吃胡蘿蔔-無礙葉黃素吸收

Over the counter vitamins

視網膜黃斑部病變 (吳建良醫師, News98)

乾眼症 Dry eyes

Artificial tears brands

  • Bausch & Lomb Soothe XP
  • Systane Ultra
  • Refresh Optive
  • Thera Tears

多吃魚(DHA, 鯖魚 秋刀魚 沙丁魚), 枸杞, 多眨眼(3-4 seconds/per time), Blueberry, 桑椹(Mulberry).

葉黃素 Letuin (7.5-10mg/day) 油酯性, 眼睛會吸收. 吃三個月才會維持濃度.

眼壓 Intraocular pressure/IOP

青光眼 Glaucoma

  • https://zh.wikipedia.org/wiki/青光眼
  • 青光眼與高度近視為好兄弟
  • 眼內有一透明清澈之液體叫"房水"。此水樣液不斷在眼睛內部流動。(圖)若此房水排流系統受阻,眼球內部之壓力就會上升而傷害到視神經。青光眼是導致失明的主要原因之一。
  • 青光眼分急性與慢性. 大部分人為慢性. 初期症狀不明顯 須靠定期眼睛檢查才能發現. 急性青光眼有頭痛 噁心嘔吐 眼睛脹痛 眼壓上升情況 或視力瞬間喪失.
  • 等到發現視力不良或視野縮小時,視神經往往已經受到嚴重的傷害。 青光眼中斷治療 8年後看東西「灰一塊」左眼視野剩55%
  • 醫師會測量眼壓、檢查眼底及視野,來診斷是否患有青光眼。Or using Retinal/fundus photography. See the Wikipedia website.
  • 青光眼通常可用眼藥或口服藥(副作用)來控制。這些藥物可以降低眼壓,但是必須持續且按時使用才行。
  • 飲食與穴位
  • 突然眼脹頭痛 當心青光眼. 日常生活中,要做到不抽菸、不喝酒,飲食上少喝含有咖啡因的飲料,飲水要多次少量,可以多吃富含鋅、銅、硒及維生素的食物,保持良好的心態,晚上不熬夜,睡前不要看手機,保障良好的睡眠質量等。

老花 Presbyopia

散光 Astigmatism

白內障 Cataract

晶狀體/水晶體(crystalline lens)混濁稱為白內障。A cataract is a clouding of the lens in the eye leading to a decrease in vision.

白內障是因水晶體病變,導致視力模糊,甚至失明的眼疾。初期病徵為視力模糊、單眼看東西有雙重影像、對色彩的敏感度降低、畏光,或晚上看路燈或車頭燈等光源時,出現光暈的情況

我們的眼睛好比照相機,透過角膜和水晶體兩個鏡頭接收外界的光線,呈像於視網膜的眾多感光細胞上,再經由視神經將訊息上傳至大腦組合成影像,才能使我們“看見”這世界。而重要的鏡頭之一 ~ 水晶體,位於瞳孔內側,長得像一顆透明的MM巧克力,是由一層細胞組成的外囊,包著排列整齊的蛋白質纖維所構成的。它原本應該是 透明的,若因為老化或其他因素導致混濁、褐變或硬化,就會遮蔽視線而導致視力模糊,稱為白內障。

一般葉黃素不足,最常引起的就是老化性視網膜黃斑區病變(AMD,65歲以上喪失視力的主要原因)和白內障(60歲以上的老年人中約有95%以上的人發生白內障).

Optic Nerve Drusen

眼睛雷射

近視「眼睛雷射」醫生沒告訴你的真相?!健康2.0

散瞳眼底檢查 Pupil dilate and fundus exam

散瞳眼底檢查須知

眼紅

針眼 Stye

保健

葉黃素 Lutein

蝦紅素 Astaxanthin

https://zh.wikipedia.org/wiki/蝦紅素

藍光

光線

晚上閱讀光線不是越亮越好!專家教你如何慎選好燈光. 新護眼兩訣竅:亮度減半、轉為燭光色

Eye glasses prescription

Computer glasses

Do You Need Computer Glasses?

Sun glasses

Are dark themes for IDEs and code editors good for the eyes?

https://www.quora.com/Are-dark-themes-for-IDEs-and-code-editors-good-for-the-eyes

  • it is better to use a dark them but not too high contrast unless you need it.
  • #333

牙齒 tooth/teeth

過敏

按鼻通穴

  • 迎香穴-緩解鼻子過敏

鼻竇炎 Sinusitis

流感 Flu/cold

暖暖包

寒流來襲 暖暖包你用對了嗎?放這裡全身暖!達人自製暖暖包超簡單!

頭髮

12種天然方法幫助頭髮健康

抗老抗癌非吃不可的黑色食物

芝麻糊

去頭皮屑

https://1drv.ms/u/s!Am92ICmSSQXujjKK8i3wqFaVQVeA

Hair dye 染髮劑

頭髮與營養

  • 頭髮一直掉 你是否用了這種洗髮精. 頭髮由23種胺基酸組成,若吃進的蛋白質、鋅跟鐵不夠,就有可能造成毛囊萎縮、毛髮乾澀無生命力。 飲食上有足夠的瘦肉、魚肉、豆類等蛋白質,以及可適量補充蝦蟹等含鋅食物、內臟與燕麥等含鐵食物。

白髮 gray hair

Skin

口角炎/嘴角潰爛 Angular cheilitis, 口腔潰瘍/嘴破 Canker sore

秋冬季節乾燥的氣候會使口唇、口角周圍皮膚黏膜乾裂,周圍的病菌乘虛而入造成感染,引起口角炎。

營養不良性口角炎多為缺乏維生素B族,多為B2核黃素,造成的嘴角貧血。以及缺鐵、缺鋅。

引起口角炎的原因,也有可能是念珠菌感染。

漱口水

漱口水每週使用1~2次,每次在口中停留約30秒。過度使用漱口水,造成口腔內菌叢平衡的破壞,進而在黏膜上發現黴斑的病例。

吃完酸性食物要刷牙。 可以先漱口刺激唾液分泌,中和酸性再刷牙。

How to keep your lips moist

  1. Hydrate
    • Drink more water
    • Turn on a humidifier.
    • Rub on some all-natural almond oil, coconut oil, or shea butter
    • Use cucumber to restore vital moisture
  2. Using Protective Products
    • Look for lip balms that protect against drying
    • Pick up an exfoliating lip scrub
    • Slather on a sunblock for your lips
    • Apply hydrating products after using matte lipsticks
  3. Avoiding Harmful Habits
    • Stop licking your lips.
    • Watch out for spicy or acidic foods
    • Breathe through your nose
    • Cover up when it’s cold out

Collagen 膠原蛋白

濕疹 Eczema

Home Remedies For Cracked Heels

Dry skin

Anti wrinkle

  • Berries
  • Dark green, red, and yellow vegetables
  • Spices
  • Green tea
  • Nuts
  • Fish

http://e-paper.epochtimes.com/WashingtonDC/20170421_1130E/170_EPB_20170420_30_K_1.jpg.html

異位性皮膚炎/濕疹 (Atopic dermatitis, eczema)、蕁麻疹

蜂窩組織炎(Cellulitis) 與糖尿病

https://zh.wikipedia.org/wiki/蜂窩組織炎

麻疹疫苗 measles

Shingles

A Patient’s Guide to Shingles

Autoimmune Diseases

How Autoimmune Diseases Affect Life Expectancy

敗血症 Sepsis

為什麼敗血症是奪命疾病?醫師解析最新診斷準則、治療趨勢

肉瘤 Sarcoma, 恶性肿瘤 Carcinoma and solid tumor

  • What is a Solid Tumor?
  • What's the difference? Carcinoma and sarcoma. The main difference between carcinomas and sarcomas comes down to tissue.
    • A carcinoma forms in the skin or tissue cells that line the body’s internal organs, such as the kidneys and liver.
    • A sarcoma grows in the body’s connective tissue cells, which include fat, blood vessels, nerves, bones, muscles, deep skin tissues and cartilage.
  • Difference Between | Descriptive Analysis and Comparisons. It gives a table for the comparison.
    • Carcinoma: Cancers that grows in the epithelial tissue. It is more common.
    • Sarcoma: its frequency is rare but the prognosis is more worse. Sarcoma grows at a slower rate than Carcinoma. Sarcomas grow into a ball like structure and push the adjacent structures like nerves and veins away from it.

瘢瘤 Keloid scar

脂肪瘤 Lipoma

Poison ivy

整形外科

  • 整形外科醫師 orthopaedist = orthopedist

Skincare/Beauty

10 Beauty Gadget Gifts for the Skincare Devotees 2020

splinter

頸部

氣管 trachea

甲狀腺 thyroid gland

頸部淋巴按摩

3招教你幫大腦洗澡

頸動脈 頸靜脈

食道癌

食道癌怎麼會專找壯年男性?

骨頭, 脊椎

鈣質的吸收需要vitamin D and vitamin K (深綠色蔬菜 脂溶性的). 鈣質若沒被吸收就會跑到腎臟變成腎結石.

芝麻菠菜.

Super Foods for Your Bones

3分鐘改正你的脊椎側彎

http://www.worldjournal.com/5367648/article-自己的脊椎自己矯正!3分鐘改正你的脊椎側彎/

脊椎滑脫

https://www.worldjournal.com/5937943/article-動不動腰就痛?小心脊椎滑脫上身/

膝關節 Knee

Core 核心運動/核心肌群訓練

韌帶 (Ligament) vs 肌腱 (Tendon)

  • Ligament: connects bone to bone
  • Tendon: connects muscle to bone. 拉筋 stretch

See this picture or this.

Tendon ligament diagram.png

A picture of chicken tendon and ligament.

Tendons aren’t nearly as flexible. Stretching a tendon just 4 percent beyond its resting shape can cause permanent damage

阿基里斯腱(Achilles tendon)斷裂

腳筋斷了…冰敷固定速就醫

腳踝訓練

过年,成为一个更柔软的训练者!踝!

Arthritis

自體免疫/風濕免疫 (morning) vs 退化性關節炎 (afternoon)

健康2.0 20220625

退化性關節炎/骨性關節炎 OA/Osteoarthritis

Over-the-counter (OTC) pain relief and anti-inflammatory medications

  • Osteoarthritis Medications List
  • Acetaminophen (溫和止痛退燒) > NSAIDs/Ibuprofen (更強止痛退燒) > Antihistamine (allergy relieve)/cyproheptadine(第一代)/fexofenadine(新一代) (抗組織胺/止流鼻水) > Acetylcyteine (化痰), Dextromethorphan/DM (Cough suppressant)

類風濕性關節炎 RA/rheumatoid arthritis

骨刺 Osteophyte/Bone spur

關節軟骨是由70%膠原蛋白及30%醣蛋白所組成. 很多人都忽略蛋白質的重要性,蛋白質包含豆腐、瘦肉、蛋白,要有均衡飲食。

椎間盤突出/Spinal disc herniation

Lower Back Pain Relief Treatment Stretcher

腕隧道症候群 CTS

Posture

五十肩 Frozen Shoulder

Neck exercise

12 Simple Exercises for Neck And Shoulder Pain Relief

Spine exercise

Pelvic 盆腔

Back pain

髖關節 vs 坐骨神經

屁股練好走到老!久坐有多糟糕「坐骨神經痛」找上你!健康2.0(完整版)

ALS disease 肌萎縮性脊髓側索硬化症/漸凍人症

Amyotrophic lateral sclerosis/運動神經元病

久坐

久坐不動傷膝、傷腰、更傷心

  • 下肢血液循環不良,代謝減慢 冠心病風險增加
  • 膝蓋和髖部的關節炎風險提高
  • 前列腺腺管阻塞
  • 頸部血管受壓 使大腦的血液和供氧量減少 發生類型不同的頸椎病。
  • 久坐也傷腰
  • 下肢靜脈回流不良,加大瓣膜壓力 靜脈曲張

天然消炎藥

https://www.worldjournal.com/5503326/article-關節疼痛吃止痛藥、抗生素?試試2大天然消炎藥/

足底筋膜炎 Plantar fasciitis

肌腱鈣化

防肌腱鈣化 多做伸展運動

骨質疏鬆 osteoporosis


吃洋蔥

防骨鬆、抗氧化 吃洋蔥好處多

運動

推牆

圓肩 rounded shoulders 駝背 hunchback

  • 兩邊肩膀向前縮,導致肩內旋.
  • 擴胸運動 運用彈力帶訓練外轉肌, 肩頸釋壓帶

低頭滑手機 超傷頸椎

假設頭顱是 5 Kg. 滑手機如何損害我們的脊椎

  • 0度, 頸椎受力變成 5 Kg
  • 15度, 頸椎受力變成 12 Kg
  • 30度, 頸椎受力變成 18 Kg
  • 45度, 頸椎受力變成 23 Kg
  • 60度, 頸椎受力變成 27 Kg

手機上方高度約與鼻子同高

肩頸痠痛 緊繃 缺乏血液循環 發炎 頸椎鈣化

牙科醫生也是高危險族

Fascia manipulation

僵直性脊椎炎

如何區分自己的下背痛是否為僵直性脊椎炎導致?黃光永表示,可從2點判斷,「一為發炎性下背痛、二為晨間僵硬。」

席琳狄翁罹僵硬人症!胃痛是警訊 僵硬人≠漸凍人!僵直性脊椎炎 晨間僵硬、下背痛!長期駝背易胸悶、消化不良!

多發性骨髓瘤 Multiple myeloma

睡姿不對愈睡愈累!

https://youtu.be/j1hEM88l4Ec

肝, 膽(gallbladder), 腸, 胃, 脾(spleen), 胰(pancreas)

內臟脂肪組織 Visceral Adipose Tissue

內臟脂肪指數(VAI)公式:WC為腰圍、BMI為身體質量指數、TG為三酸甘油脂、HDL為高密度脂蛋白。

體脂率 Body fat percentage

脂肪肝 (fatty liver disease, FLD)

脂肪肝在全世界範圍內都是發生在酗酒(即酒精性脂肪肝,常稱酒精肝)和肥胖(不管有沒有胰島素抵抗效應)人群的單一疾病。

嚴重者可能造成肝硬化和肝癌。

水果其實是危害健康的反派角色. 果糖屬於單醣類,一下子就會被人體吸收。被迅速吸收的醣類會直接進入肝臟,立刻形成中性脂肪。換句話說,很容易就會成為導致脂肪肝的主因。

水果最好在晚上8點前吃完! 避免脂肪肝上身,營養師激推6大低GI值水果

腸癌

養肝護肝

  • 蛋白質
  • 維生素 A B E
  • 綠色食物

醫師好辣

春天養肝黃金時段 這5類食物最護肝 富含維生素c的食物, 青色或者綠色食物, 雞蛋和乳製品, 草莓和葡萄, 綠豆和大豆

根本不用吃保肝丸!淨化肝臟最強五大食物,都是普遍食材 大蒜, 葡萄柚, 綠茶, 葡萄, 綠色蔬菜

肝臟過勞的警示訊號. 護肝吃什麼?美國肝臟基金會分享養肝不踩雷5攻略!

胰臟 Pancreas

胰臟癌

胰臟癌又帶走一位名人!5族群需特別提防這種「無聲癌症」

膽囊 Gall Bladder

  • 身體吃的油 膽汁 (Bile) 會被分泌來平衡. 吃太油會產生膽結石 gallstones 發炎.
  • 膽道癌, 肝硬化 健康2.0

大腸

大腸包括盲腸(cecum)、結腸(colon, main part)、直腸(rectum) 以及肛管(anus)

醫師好辣

健康2.0

左腹部隱痛的原因 腹部隱痛千萬別忽視

大腸息肉有哪幾種

  • 臭屁.連環屁是大腸癌嗎?胃病控制不好 當心發展成胃癌!天然胃藥改善脹氣健康煮
  • 大腸息肉有幾種類型,包括
    • 腺瘤性息肉:這是最常見的類型,大約佔所有大腸息肉的70%。它們通常是良性的,但有時可能會變成癌症。
    • 增生性息肉:這些息肉通常很小,並且在結腸或直腸中發現。它們通常是良性的,並且很少變成癌症。
    • 炎症性息肉:這些息肉是由於長期的腸道炎症,如結腸炎或克隆氏病所引起的。它們通常不會變成癌症。
    • 鈍頭息肉:這些息肉比較罕見,但是他們有較高的風險變成癌症。

大腸桿菌 E. coli

大腸憩室炎 Colon diverticulitis

大腸憩室炎常見症狀:腹痛不止伴隨發燒

Colon cancer 大腸癌

大便有血

乙狀結腸內窺鏡/乙狀結腸鏡檢查 Sigmoidoscopy & 直腸內窺鏡/結腸鏡檢查 Colonoscopy 大腸鏡

http://www.mcdougallmedia.net/images/email/2010nl/aug/colonoscopyopti.jpg

gastroenterologist 腸胃科醫生

做完大腸鏡,一定要問醫師的關鍵問題

食物

肚子痛, 腹痛, 九宮格

結腸

Diastasis recti

腹直肌分離

神經內分泌腫瘤 neuroendocrine tumor

Poop

You Won't Believe These 10 Foods Secretly Make You Poop More!

Prunes, Kiwi, Flax seeds, Oranges, Oatmeal, Pop corns, Beans, Apples, Yogurt, Coffee.

當心腸癌找上你!在家就能做的「宿便清腸法」跟著醫師這樣做防癌 健康2.0

生薑茶: 活血 抗癌 驅寒 去斑 通便.

黑木耳如何選,春耳、夏耳和秋耳哪種更營養?

沖水前看一眼!醫師1張圖秒看出腸道隱憂

便秘後遺症很多 中醫師:三類型都有茶飲可調理

Constipation 便祕 & Caffeine

吃大量高纖仍便秘?

https://www.commonhealth.com.tw/article/article.action?nid=75474

消化

養胃

白粥麵條都NG!不存在「養胃食物」護胃有更該注意的事

  • 最佳的飲水時間是早晨起床空腹時及每次進餐前一小時。餐後立即飲水會稀釋胃液,湯泡飯也會影響食物消化。
  • 茶葉中都含有茶多酚,而茶多酚對胃是有一定刺激作用的。

胃潰瘍不能吃水果?山藥、秋葵、芥花油顧胃? 營養師解析急性期、慢性期飲食完整攻略

遠離胃病

  • 牛奶
  • 南瓜
  • 菠菜
  • 高麗菜

胃潰瘍 Gastric ulcer 與 消化性潰瘍 Peptic ulcer

http://www.postal.com.tw/網站衛教單張/胃腸內科/消化性潰瘍.htm

胃及十二指腸潰瘍 Duodenal ulcer

https://zh.wikipedia.org/wiki/胃及十二指肠潰瘍

胃食道逆流 Gastroesophageal reflux

喝咖啡、吃甜食讓你胃食道逆流?10種食物助改善

酵素 Enzyme

益生菌 Probiotics

Apple cider vinegar

蔬果汁

提升免疫力防萬病!「彩虹飲食法」這樣吃對好加分. 檸檬汁10C.C.、紅蘿蔔1條、蘋果1粒、奇異果1粒、香蕉1根、白苦瓜1條、蒸熟的地瓜1條、溫開水200C.C.、低溫烘焙綜合堅果(杏仁、腰果、核桃、南瓜籽)30克、蜂蜜10C.C.、第一道冷壓初榨橄欖油10C.C.,如果可以,再多加幾種蔬菜,如蒸熟的花椰菜。

腎臟病 Kidney disease

腎不好3大食物千萬別碰 (video)

血液透析 hemodialysis/洗腎

腎絲球過濾率 egfr 正常值

慢性腎絲球腎炎 Glomerulonephritis

How to Take Care of Your Kidneys

https://www.wikihow.com/Take-Care-of-Your-Kidneys

補充維他命要小心

腎臟病補充維他命要小心

香蕉勿過度攝取

香蕉富含鉀離子及糖份,建議若有腎臟及糖尿病患者,避免過度攝取

蛋白質 遠離「三高」和洗腎

一張圖吃對蛋白質 遠離「三高」和洗腎.

大部分第二型糖尿病患者,通常會被建議攝取多一點蛋白質,以增加胰島素分泌,有助調節血糖,然而一旦攝取過量,特別是動物性蛋白將被轉換為含氮廢物,須經腎臟排出體外,容易增加腎臟負擔,可能導致腎衰竭。

植物性蛋白因油脂少,比動物性蛋白佳,例如綠色花椰菜、菠菜、玉米、馬鈴薯、豌豆、南瓜等,都是好選擇。

「慢火熬湯」美味滋補?其實很傷腎、蛋白質含量也低

https://health.udn.com/health/story/6037/3152477

大骨湯

富含魚或肉的蛋白質 醫師告訴你帶骨肉和帶骨魚煮湯有哪些健康效果

腎虛,補腎

痔瘡 hemorrhoids

攝護腺/前列腺 Prostate

提肛運動

PSA

排尿, 夜尿

橄欖油

預約美好性生活 每周9匙橄欖油可以很持久

南瓜 Pumpkin

南瓜防病又養生

包皮

年輕人最想問的6個包皮煩惱

食物 Food

農藥

營養師公布「台灣10種最乾淨蔬菜」排行!7樣零農藥你經常在吃

Dietary Guidelines for Americans

1張圖 看餐盤最健康比例

http://blog.udn.com/paulhsu333/112022645

飲食要訣

營養足夠 (每餐七八分飽, 大腦感受到飽需要一些時間), 營養全面 (七大營養素), 食物多樣

上班族元氣食物

元氣食物,上班族全天不斷電

College Students

The Top 6 Food Blogs That College Students Will Love

Best fast food

https://www.webmd.com/diet/features/10-best-fast-food-meals#

Subway

每周吃30種以上植物

自認吃得健康卻缺乏多樣性?專家:每周需吃30種植物

9種廉價又營養的食物

  • 燕麥
  • 甜菜 beet
  • 洋蔥
  • 高麗菜
  • 香蕉
  • 糙米
  • 西瓜
  • 雞蛋
  • 乾豆

抗老食物

酸鹼性食物表, 鹼性飲食, PH value

晚上要少吃粗糧

一些年齡比較大的人如果晚餐吃的膳食纖維過多的話,非常容易出現燒心、吐酸水等不適症狀,這樣不僅傷害食管,而且會嚴重影響睡眠。

土療替代食品清單

土療替代食品清單

食物脹氣,放屁, 吃太多

容易脹氣的食物,如:豆類、麥麴類、洋蔥、地瓜、糯米、乳製品、甜食

吃太多不消化 消積茶減緩消化不良. 緩解食積方法:

  1. 飯後40分鐘可散步半小時:但切忌激烈運動(如跑步)
  2. 按摩輕捶胃經股四頭肌當中的股直肌,方向由上往下。
  3. 按壓足三里穴。

為什麼會脹氣呢?預防脹氣怎麼做?

清腸排便

魚肉可預防心臟病、營養價值高 但這3類人不適合吃

https://health.udn.com/health/story/6037/3177047

提升免疫力防萬病-彩虹飲食法

這5種食物-隔夜吃更健康

https://www.worldjournal.com/5608813/article-這5種食物-隔夜吃更健康/

「8大最難吃蔬菜」都超營養

https://health.udn.com/health/story/6037/3260874. 1.苦瓜 2.香菜 3.韭菜 4.胡蘿蔔 5.芹菜 6.青椒 7.茼蒿 8.洋蔥

降血壓、壯陽、抗發炎 營養師教你韭菜怎麼吃最好

這六種食物切勿隔夜再吃 沒重複加熱也一樣

https://health.udn.com/health/story/6037/2972848

Foods and Beverages That May Promote Calm

Source: usnews. Salmon, Raw fruits and vegetables, Pumpkin and squash seeds, Fermented foods, Walnuts, Foods high in vitamin C, Whole grains, Peppermint tea, Different types of milk, Dark chocolate, Tart cherries.

血型決定飲食

https://www.worldjournal.com/5608595/article-血型決定飲食!你是何種血型-適合的食物也不同/

Foods to increase circulaion

If You’ve Included These 8 Foods In Your Diet, You’re Having Good Circulation

How long does it take for food to poop?

如果你35歲以上,一天兩餐

瑜伽大師告訴你:正餐間避免零食的5大原因

零食

舒緩焦慮心情, 恐慌

Strawberries top the list of dirtiest produce

CNN & CBs

  • Dirty dozen: Strawberries, Spinach, Nectarines, Apples, Grapes, Peaches, Cherries, Pears, Tomatoes, Celery, Potatoes, Sweet Bell Peppers
  • Clean fifteen: Avocados, Sweet corn, Pineapples, Cabbages, Onions, Sweet peas (frozen), Papayas, Asparagus, Mangoes, Eggplants, Honeydew melons, Kiwis, Cantaloupes, Cauliflower, Broccoli

Food poisoning

Canned food

罐頭食品料理

Put Hot Food Into the Fridge?

Is it OK to Put Hot Food Directly Into the Fridge?

健康檢查

疫苗

保護長者、小朋友必看!成人預防疫苗你打了幾種?專家詳解接種建議

First aid

家庭醫藥箱,哪些藥早該丟了?

報告

  • 超實用!看不懂健康檢查報告?常見數值大解密讓你一看就懂
  • Lipid panel: cholesterol, TRIGLYCERIDES (reduced a lot), HDL CHOLESTEROL, LDL-CHOLESTEROL, CHOL/HDLC RATIO, NON HDL CHOLESTEROL
  • Comp METABOLIC PANE (CMP): Glucose serum, POTASSIUM, CHLORIDE, CARBON DIOXIDE, CALCIUM, GLOBULIN, ALKALINE PHOSPHATASE
  • CBC: WHITE BLOOD CELL COUNT, RED BLOOD CELL COUNT, HEMOGLOBIN, HEMATOCRIT, PLATELET COUNT, MCV, MCH, MCHC, RDW, MPV.
  • T4, FREE, SERUM
  • TSH
  • PSA/Prostate-specific antigen/攝護腺特異抗原, PSA test
  • URIC ACID
  • HEMOGLOBIN, QUALITATIVE, STOOL BY IMMUNOLOGIC METHOD
  • 糞便檢查報告: 寄生蟲(PARASITE), 白血球(WBC), 紅血球(WBC), 糞膽元(STOOL UROBILINOGEN), 膿細胞(PUS CELL), 潛血(OCCULT BLOOD), 阿米巴原虫(AMOEBA), 脂肪球(MICROSCOPY -FAT).

Lose weight 減肥

如何在正確的時段喝水 water

營養師三餐菜單

怎麼吃才叫均衡飲食?營養師設計3餐菜單「一天只有1500卡」

外食族三餐

外食族照過來 便利商店也能減重?!一日三餐菜單大解密

Fiber

生酮飲食 Ketogenic diet

  • 酮體(Ketone bodies)
  • 酮體可分解脂肪酸. 間歇性斷食168、186、204哪一種才有效?
  • 生酮飲食中只攝取少量的低碳水化合物,肝臟便會將脂肪轉換為脂肪酸和酮體。
  • 斷糖減肥法 斷精緻糖 別棄全穀根莖類
  • 生酮飲食」是什麼?與斷食有關嗎?營養師告訴你該怎麼健康吃及飲食的注意事項
  • 為何我不吃生酮飲食
  • Ketones in Urine
  • Urine Ketones If you feel very unwell or a urine ketone test result is more than 2+ then there's a high chance you have DKA (Diabetic ketoacidosis), requiring emergency medical care and treatment in hospital immediately.
  • 「尿液檢查報告」有看沒有懂?教你如何看懂尿液檢查報告的結果
  • UTI
  • Are ketones in urine bad when you don’t have diabetes.
    • You can be in ketosis if you’re on a low-carbohydrate diet or fasting, or if you’ve consumed too much alcohol.
    • If you’re in ketosis, you have a higher than usual level of ketones in your blood or urine, but not high enough to cause acidosis. Ketones are a chemical your body produces when it burns stored fat.
    • When should ketones be checked? Many experts advise to check your urine for ketones when your blood glucose is more than 240 mg/dl. When you are ill (when you have a cold or the flu, for example), check for ketones every four to six hours.
  • What are ketones?
    • The human body primarily runs on glucose (=blood sugar).
    • When your body is low on glucose — a common concern for people with diabetes, who may not have enough insulin to help cells absorb the glucose — your body starts breaking down fats for energy.
    • Ketones, waste products created when the liver breaks down fat
  • How to Lower Ketones. Information is clear.
  • The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories.
  • Using the first urine of the morning for a urine test may affect the test results in some cases 尿檢的早晨第一尿可能會影響檢測結果。
    • Specific gravity: The first morning urine is more concentrated, which can result in a higher specific gravity value compared to a random urine sample.
    • Protein: The first morning urine may have higher protein levels due to the prolonged period of bladder storage overnight.
    • Ketones: The first morning urine may have higher ketone levels due to the body using stored fat for energy during the overnight fast.
    • 早上第一泡尿因為在膀胱裡儲存最久,量最多,而且如果有病變,不管是掉落的細胞、細菌也會最多、最濃,像是蛋白尿、血尿,都是看第一泡尿最準確。See 體檢到底能不能喝水.
  • 尿液常規檢查
    • 一般我們會要求收集中段尿液,因為前段尿液會和尿道前端會和外界接觸染污,使得檢查結果受影響,中段尿液由於已經前段尿液排出,較不會有汙染狀況,相對表皮脫落的細胞也少,因次由表皮細胞epithelial cells多寡來判斷尿液檢查是否可信。
    • 想要快速一秒看懂尿液檢查的話,我建議直接看白血球(WBC)、紅血球(RBC)、蛋白質(protein)、葡萄糖(glucose)是否異常,再去細看其他數值
  • 讓混濁尿液恢復正常5方法: 多喝水, 藍莓汁, 芹菜,生薑,小蘇打. 尿尿完看一下!10種尿液顏色狀況看健康

輕斷食/間歇性斷食

有效鏟肉!把身體重開機 排毒減重輕斷食! 健康2.0.

地中海飲食加上間歇性斷食法,會是最健康的飲食方式

想瘦身用「輕斷食」好嗎?劉博仁醫師:輕斷食這樣吃! 偶爾把每日攝取熱量設定在500到600大卡,讓細胞有一個放鬆調控的機會.

  • 一天大約攝取500到600大卡,分兩餐,不能再低了,每餐大概300卡左右,但一定要攝取蛋白質,例如豆類、肉、魚、蛋。
  • 一定要有蔬菜。
  • 水果儘量吃低升糖指數,不能吃高升糖指數的水果。
  • 白開水一定要喝夠,至少2000cc,偶爾可以喝點綠茶或黑咖啡,但不能加糖。
  • 必須每3到6個月抽一次血檢查各種生化指標,包括血糖、血脂、身體發炎指數。如果有任何代謝異常,可能就要停止斷食。

Healthy snacks

https://twitter.com/i/status/1106609268948639744

尼雅運動

  • 宋晏仁 終生瘦用211全平衡瘦身法 Nia
  • [宋晏仁醫師的「211全平衡瘦身法」
    • 「211瘦身法則」:對減重的努力需有「2分的飲食控制、1分運動、1分安『靜』。
    • 「211減重餐盤」:強調「蔬菜佔2份、蛋白質占1份、全穀類占1份」的食物比率。
  • https://health.udn.com/health/story/6001/2741746 進食順序先喝水、肉、菜、飯,最後再吃水果,健康餐盤中蔬菜占比50%、蛋白質和全穀類各占25%,水果餐後再吃,如此一餐熱量不過600卡.

減肥手術

Bariatric surgery

喝水與減肥

http://www.worldjournal.com/5283962/article-圖解哪些時段喝水有助於減肥/

吃多少

Definition and Importance of the Serving Size

Suggested Servings from Each Food Group

Portion Size Versus Serving Size. You may be surprised to learn these are serving sizes:

  • 1 slice of bread
  • ½ cup rice or pasta (cooked)
  • 1 small piece of fruit (super-large apples are 2+ servings)
  • 1 wedge of melon
  • ¾ cup fruit juice
  • 1 cup milk or yogurt
  • 2 oz. cheese (about the size of a domino)
  • 2-3 oz. meat, poultry or fish (this is about the size of a deck of cards)

How much rice should I cook per person?

  • 1/4 cup per person for a smallish portion, and 1/3 cup per person if you're a bit hungrier.
  • The standard rice cup measure is ~180ml (180/240=0.75).
  • The USDA recommended serving of rice (PDF) is 1/2 cup cooked, which should be 1/4 cup raw, as rice about doubles in size.

米的種類

十種米

湯圓

冬至湯圓-熱量排行榜

玉米不是蔬菜

玉米不是蔬菜,玉米在營養分類上屬全穀根莖類,1根水煮玉米熱量約210大卡,就等於1碗8分滿的白飯,一餐1根玉米就能取代主食白飯. See 1次啃3根玉米-男減肥越吃越胖

容易被誤以為是蔬菜的全穀根莖類還包含山藥、芋頭、蓮藕、南瓜等等,此外,甜湯常用的薏仁、蓮子和綠豆、紅豆、花豆、粉圓等等,還有常被作為零嘴的蠶豆、爆米花也都是屬全穀根莖類,欲控制體重者都需要特別留意攝取量。

番茄減肥

https://1drv.ms/u/s!Am92ICmSSQXujwqKYBP986RdEcCq

低碳飲食

抗性澱粉 - 馬鈴薯

澱粉類蔬菜

玉米、南瓜...17種澱粉類蔬菜,是澱粉還是蔬菜?營養師傳授主食替代法,除了白飯還可吃這些

Soup

Best Soups for Weight Loss

BMAL1

Better to eat snack around 2-5PM since BMAL1 protein is lowest (and highest 10AM -3PM). BMAL1 can convert energy and store them as fat in your body.

運動

  • 在家裡做哪些運動可以減脂或增肌. See 大象伯伯.
  • 在辦公室做哪些運動可以減脂或增肌

緩解肩頸後背的疲勞

肌肉量

人體肌肉量於20至35歲時達到巔峰,隨著年齡衰退下降,40歲後每10年流失8%,70歲後流失速度再加倍。 蛋白質是身體建構肌肉組織最基本的原料,每人每天約需要攝取5至6份肉類,建議平均分配於三餐,以達均衡飲食目的。

多吃蔬菜

食用建議的蔬菜量,顯然與降低一半的肌肉量損失率相關。這是為什麼呢?“蔬菜的鹼化作用可以中和隨著年齡的增長而發生的輕度代謝性酸中毒”,也就是說,身體中少量多餘的酸會促進肌肉的分解,而蔬菜能夠中和這個作用。https://health.udn.com/health/story/6008/4164010

優質蛋白質 Protein

  • 健康成人每天每公斤體重攝取0.8-1.0公克,以60公斤成人為例,每天約須吃上48至60公克;年過65歲則建議每天每公斤體重攝取1.2公克;若有第三期以上的腎病變、初期肝硬化等情形,建議提升至每天每公斤體重攝取1.2至1.5公克。
  • 根據台灣衛福部國健署最新每日飲食指南手冊,含七公克蛋白質的食物,包括一顆雞蛋、一杯乳品、一杯無糖豆漿、兩片起司、210公克的優格、20公克的黃豆、3格傳統豆腐、半盒嫩豆腐、1.25片小方豆干、35公克的魚、50公克的蝦仁、30公克的去皮雞胸肉、35克的豬肉、鴨肉或羊肉等。
  • 中老年人,可以在營養專家的評估下,選擇補充成人營養品,一天飲用一瓶,每天至少喝一杯豆漿、牛奶以及一顆茶葉蛋,才能補足蛋白質、礦物質及維生素。
  • 在沒有腎臟功能不佳的狀況下,建議是每公斤體重×1.2公克,舉例來說,70公斤的成年人每天至少應該攝取84公克蛋白質,這差不多是一天需要8份蛋豆質(=8兩肉),才能維持肌肉量,但許多中老年人很難吃足量。
  • The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to:
    • 56 grams per day for the average sedentary man.
    • 46 grams per day for the average sedentary woman.
  • 中老年人應多做阻力訓練,光靠慢跑健走等有氧運動不夠,無助於留住肌肉。
  • 豆漿營養成分高每日可喝1到2杯 專家提醒這群人不適合
  • 怎麼吃蛋白質有助減緩肌肉流失?一個簡單公式可估算
  • 蛋荒別害怕-這4類食物-也能補充蛋白質. 一顆雞蛋的蛋白質含量約7克,等於1杯190毫升豆漿、3湯匙毛豆、半盒豆腐、1.3片小方豆乾、3隻白蝦、6個大文蛤、8個蚵仔、30g雞胸肉、35g豬或牛肉、1/2手掌心肉類。

肌少症 Age-related Sarcopenia

How Much Protein Do I Need?

usnews.com The current recommended daily allowance for adults is 0.8 grams per kilogram of an individual's body mass (or 0.36 grams per pound of body weight)... For a person eating 1,600 calories per day, that would equal 100 daily grams of protein.

Four potential signs that you're consuming too much protein: A constant feeling of fullness, Indigestion, Constipation & Dehydration.

若有腎功能問題、糖尿病、高血壓,切忌擅自亂補高蛋白營養品

喝高蛋白飲品健肌肉、減肥,真的有效嗎?

運動後聰明吃

Muscle

增加骨密度

日行萬步竟也會骨鬆!這樣動 才能增加骨密度

有氧運動

每天有氧運動30分鐘,例如健走、游泳、跑步、騎腳踏車 (Elliptical Bike) 短跑 重訓 深蹲 舉啞鈴 仰臥起坐 伏地挺身. 中度以上的有氧運動,每分鐘心跳超過一百下且流汗.

超慢跑

肌力訓練, 重量訓練/重訓

無氧運動與有氧運動的區別

無氧運動有哪些好處無氧運動

Walking

七分鐘運動

每天7分鐘6周讓你瘦

深蹲 deep squat,直拳

Stretch/拉筋

到底走多少步最健康

每日6000步走掉三大慢性病!但關鍵要這樣走

走路姿勢

坐姿

坐姿打直腰反而錯了?其實這只是代償!

Ab Exercise

Arm workout

How to Do an Arm Workout

  • Push-up: 3 to 6 sets of 5 to 8 reps with heavier weights for building muscle
  • Arm circles: 12 to 15 forward arm circles for each direction
  • Triceps dips
  • 2 sets of plank-ups
  • Hold dumbbells

Hand Weights

Prison-Style Bootcamp Exercise

5 Prison-Style Bootcamp Exercises You Can Do at Home | Lifehacker

Exercise for Seniors

Strength

  • The squat (for strength / lower body, balance)
  • Wall push-ups (for strength / upper body)
  • The plank (for strength / core)
  • The bridges (for strength / core)

Stretching

  • Floor hip flexors
  • Standing hamstring stretch
  • Double knee torso rotation
  • Yoga (also for strength and balance)

Improve balance

  • The single leg stand
  • Heel raises
  • Walk the line
  • Tai Chi

Cardio exercise

  • Walking
  • Swimming (also for strength)
  • Dancing (also for balance)

More

Yoga

Strength Exercises

Exercise indoors

No-Equipment Workouts

Tabata exercise

Exercise Apps

Senior Health

多吃柑橘類水果 降低失智風險

Dementia 失智症

失智症病患插管

How we die (死亡的臉:一位外科醫生的生死觀察). 絕大部分的阿茲海默症患者成為植物人後,會死於某一種感染。不是來自泌尿道或肺部,就是來自臭氣四溢、滿布細菌的褥瘡。

Alzheimer's disease (AD) 阿兹海默病

Parkinson's Disease 帕金森氏症

年紀大三餐吃法

淫羊藿 Horny goat weed

60歲後適度超重竟然更長壽

https://kknews.cc/health/g3g6y49.html

宜雜、宜高、宜熱…老年人飲食需講究10個「宜」

https://health.udn.com/health/story/6039/3854497

一、食物宜雜

二、質量宜高

三、蔬果宜鮮

四、飲水宜勤

五、數量宜少

六、飯菜宜精緻

七、質地宜軟

八、飲食宜熱

九、吃飯速度宜緩

十、口味宜淡

膀胱 小便 夜尿

老化與膀胱功能之變化

長輩跌倒怎麼辦

Immune system

安寧病房

安心走上最後一哩路 末期照護也有不同選擇

提升副交感神經(parasympathetic nerve/PN)方法

副交感神經的主要功能是使瞳孔縮小、心跳減慢、皮膚和內臟血管舒張、小支氣管收縮、胃腸蠕動加強、括約肌鬆弛、唾液和淚液分泌增多、男性生殖器的勃起等。

  • 腹式呼吸 (10 minutes each day)
  • 打太極拳等身心運動
  • 接近植物、利用溫度、吃熱食、睡覺

cf 交感神經 Sympathetic nerve

腹式呼吸 Abdominal breathing

自律神經

坐車

坐車的人會暈車想吐 為何開車駕駛卻不會暈?

迷走神經 Vagus

https://zh.wikipedia.org/wiki/迷走神经

Foot

Athelete foot

足底筋膜炎

三招改善足底筋膜炎

失眠 insomnia

中醫養心茶, 穴道, 瑜伽, 478呼吸

健康2.0 20230318. 三七(阿斯匹靈), 遠志(寧心安神), 酸棗仁. 下犬式. 蜥蜴式. 神門穴 內觀穴, 安眠穴(耳後).

色胺酸

最強大能量早餐 要有含「色胺酸」的這些食材

褪黑激素 Melatonin

褪黑素可以用來幫助入睡和治療睡眠障礙

Circadian Rhythms

https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx

瞑想的極致

讓自己的內心不起波瀾 Live a tranquil life

How to Survive Overthinking

http://www.wikihow.com/Survive-Overthinking

Meditation/Focus on being in the present moment

Stress, anxiety

正念 Mindfulness

Breathing

  • How to Practice Breath Retention. Breath retention is an incredibly effective tool to regulate mental chatter and improve concentration. When you are yearning for a new breath during a hold, you are devoting all concentration to this activity—training the mind to focus intensely on one thing at a time.
  • 478呼吸法 1分鐘入睡 促進副交感神經興奮.
    1. 慢慢用鼻子呼吸,再默數4秒。
    2. 憋氣7秒 (讓氧氣更徹底進入血液)。
    3. 從嘴巴吐出全部的空氣,並默數8秒 (減緩心跳,讓肺部排出二氧化碳)。
  • 你懂怎麼正確呼吸嗎?方法不對恐傷身體
    • 吸、吐氣分別約4秒,吐氣愈慢愈好,吸吐間停留1至2秒。每分鐘約6至8次呼吸循環。
    • 每分鐘大約有五六次即可。一般每日兩次,在城市可選在上午10時和下午4時,每次約10分鐘。
  • 打坐與腹式呼吸
  • https://xhalr.com/

休息 Rest

補眠、出遊還是覺得累?科學家教你怎得到真正的休息

  1. 腦力勞動者,補眠對你沒什麼用
  2. 不必停下來,只是換一下
  3. 最好的休息,是讓你重燃生活的熱情

憂鬱症

Relaxing

25 Ways You Can Relax that Don’t Cost a Cent

Music

Plants

Amazon Has Really Good Plants

飼主有壓力 狗狗懂, 皮質醇 cortisol

http://www.taiwandaily.net/飼主有壓力-狗狗懂/, Dogs mirror owner’s stress

皮質醇是腎上腺分泌之腎上腺皮質激素中的糖皮質素,能升高血壓、血糖及產生免疫抑制作用,對於應付壓力至關重要,故有「壓力荷爾蒙」之稱。生物一旦面對壓力,腦部控制的促腎上腺皮質激素釋放因子(CRF)即激烈運作,啟動腎上腺增加分泌皮質醇,為預期上升的代謝需求量做準備。

分析他們的毛髮與其愛犬狗毛內之皮質醇濃度,以了解人狗長期壓力狀況。結果發現,兩方皮質醇濃度變化的模式同步,且不論冬夏皆呼應,顯示雙邊承受的長期壓力同步。

人格/性格 特質

自戀(Narcissism)有理?科學家:較快樂、壓力小

壓力

頂尖運動員如何調節壓力

中醫

身體求救訊號

咳嗽是肺部在求救、便秘是腸道在求救?「身體求救訊號」為何不可信?

天生弱臟表

陽虛、陰虛

食物屬性

掌紋看健康

氣血平衡, 氣鬱

判斷氣血是否平衡, 脈診 寸, 關, 尺. 左手: 心肝腎. 右手: 肺脾腎.

科學氣功

李嗣涔博士親身實證!掐指功防止氣血栓塞, 每日科學氣功經絡操:健康功效+動作示範

顫掌功

youtube

經絡拳

中醫如何養心護腦

https://www.commonhealth.com.tw/article/article.action?nid=74426

藥食同源

國寶中醫最愛的9種養生食物

為何現在無神醫

https://1drv.ms/u/s!Am92ICmSSQXujz9mfI3jHJngLnVe?e=5bGzPd

功能醫學

Functional Medicine. 功能醫學,或稱為整體醫學,是一種專注於疾病根源的醫學方法。它不僅僅關注疾病的症狀,而是尋找並解決導致這些症狀的根本原因。功能醫學認為每個人都是基因、環境和生活方式交互作用的產物,因此,治療方法需要個體化,並考慮到所有這些因素。這種方法強調了預防和健康促進,並且通常使用飲食和生活方式的改變來改善健康。al

How to Read Palms 掌纹

How to Read Palms, 读懂掌纹

養生

人體10大器官保固期有多長

人體10大器官保固期有多長?最短的只有20年

十二時辰(12 meridians)養生法, 經絡時間, 臟腑時間

一天吃十四種食物

一天吃十四種食物 與菜單範例.

助消化 降血壓

四季養身

早餐才能吃得豐盛又營養充足呢

第一名早餐食物

https://1drv.ms/u/s!Am92ICmSSQXujwMg19WN_QTKynGA

避開地雷早餐

孫思邈養生十三法

http://itcadc.org/doc/itca_taichi_library_exercise.pdf

老祖宗秘訣-6種長壽食物

https://www.commonhealth.com.tw/blog/blogTopic.action?nid=159

四少

言少養氣,事少養心,食少易化,睡少脈活. 我95歲的外婆如何養生

慢活少餐

方識欽醫師談「第二人生的身體使用:慢活少餐 」

日僧長壽秘密

https://1drv.ms/u/s!Am92ICmSSQXujwcqHXtw_4dlPreu

日本名醫票選健康食物

https://1drv.ms/u/s!Am92ICmSSQXukGT0DtfaJ43OYLZb

NEWSTART 8大抗癌長壽心法

https://tw.news.yahoo.com/強化控癌基因-醫學博士推薦8大抗癌長壽心法-040000266.html

Make These 17 Health Goals Into Daily Habits for Better Overall Wellness

https://www.lifehack.org/808721/health-goals

子午覺

上午11時到下午1時之前是「心經循行的時間」,哪怕起得晚,吃了午飯後,也要小瞇一會兒,30分鐘即可,可以讓精力盡快恢復。子時是指晚上23時到凌晨1時之間,是「肝經循行時間」,晚上23時前就寢效果最好,可以減輕營養消耗,增加肝臟血流量,達到養肝的目的。緩解假日綜合症

午睡

美研究:午睡1小時能年輕5歲!4類人午睡更要「講究」

冬季養身/預防感冒, 冬天進補

蘿蔔 Radish/turnip

白蘿蔔湯食譜

人蔘 Ginseng

天冷喝熱咖啡、熱紅茶有助保暖嗎?專家:越喝越冷

香料 Spices

空腹不宜食用食物

吃水果最佳時間

營養師公開吃水果最佳時間. 最好在正餐之間吃水果,例如在早餐與午餐之間的11時,或下午4時吃,可以保持血糖平穩。

  • 吃大餐前,可以吃一些膳食纖維豐富的水果,增強果腹感,如奇異果、火龍果、番石榴和香蕉等。
  • 餐後1至2個小時內吃含有蛋白酶酵素的水果,例如奇異果、木瓜、菠蘿等,可以幫助分解蛋白質,有助消化和解膩。
  • 部分水果的脂肪含量較高 不宜在餐後吃
  • 糖尿病患或者血糖水平管理不佳的人,正餐後絕不適宜吃高糖分的水果,包括火龍果、荔枝、龍眼、提子等。
  • 有失眠問題的人就要留意,在睡前1至2個小時吃一根香蕉,因為香蕉含豐富維他命B6,幫助身體製造血清素,可以讓人放鬆心情,有助入眠。

水果飯前or飯後吃?營養師曝「高CP值吃法」4大種類一次看懂 .具有消化酵素:比方說鳳梨、木瓜、奇異果等水果,因含有利分解蛋白質的酵素,若空腹食用會加重胃部不適,適合飯後吃,幫助腸胃蠕動、消化順暢。

排毒 Detox

水果養生術

How to look younger naturally

https://www.wikihow.com/Look-Younger-Naturally

穴道/穴位 acupuncture point/acupoint

荷爾蒙

荷爾蒙平衡了 不用挨餓就會瘦

身體衰老 Aging

領藥時最重要的是什麼?看完病拿藥 必知5件事

藥草養生,精油 essential oil

養生豆

protein (g) sugar (g) fat (g) calorie (kCal)
黃豆 (2 tbsp) 7.1* 6.6 3.1 83
毛豆 (3 tbsp) 7* 6 1.6 66
黑豆 (2 tbsp) 6.9* 7.5 2.3 79 含有必需胺基酸
紅豆/綠豆 (2 tbsp) 4.6 12.5* 0.2 71 紅豆補血(避開茶與咖啡), 綠豆清熱解毒
米豆 black-eye (2 tbsp) 3.5 11.1* 0.5 62
鷹嘴豆 (2 tbsp) 3.5 10.8* 0.9 65 鎘可以控制血糖 抗發炎

心安住,病不來!

第三期癌症啟發的頓悟 老莊大師蔡璧名:心安住,病不來!

超時工作

為健康著想 40歲以上每週工作3天就夠了

Complementary and integrative health

https://www.nccih.nih.gov/

科學的養生保健

https://professorlin.com/about/

名醫養生術

名醫養生術!保養筋骨祕訣大公開

導引

天人合一 Unity of Heaven and Man

2020 庚子年

喝茶 (tea) 的注意事項

單寧酸/鞣質

  • 飯後別喝濃茶 茶有 大量單寧酸/鞣質/tannin (茶、咖啡中含有) 如果與蛋白質結合會產生單寧蛋白 在胃裡結塊 影響腸胃蠕動 單寧酸也會與鐵結合凝固 影響對鐵質吸收。 長久下來容易造成便秘與貧血問題。
  • Does coffee contain tannins like tea? Yes, coffee does contain tannins if you use the broadest definition of tannins. However, the tannin concentration in coffee is generally considered to be about half that of tea.

飯後不宜

  • 喝茶: wait 1 hour
  • 吃水果: wait 1 hour
  • 散步: wait 30 minutes
  • 刷牙: wait 30 minutes

吃飽飯不要立刻刷牙、喝水? 飯後6種NG行為
吃飽飯別立刻喝茶、刷牙!飯後4件事超傷身,腸胃痙攣、牙齒敏感都來. 用茶漱完口後,再用清水漱一次.

茶有六色 各具不同養生功效

https://1drv.ms/i/s!Am92ICmSSQXujH5qXPdE0wa44kYY

綠茶、烏龍茶和紅茶都生長在同一棵茶樹上

綠茶、烏龍茶和紅茶都生長在同一棵茶樹上?專家解惑

鐵 iron, bleeding

This is What Happens to Your Body When You Drink Tea Every Day

草酸,腎結石

無糖茶當水喝 腎結石機率更高

常見的高草酸食物還包括巧克力、菠菜、核果與可樂,不宜過量攝取;吃太鹹,會增加尿液中的鈣含量,增加草酸鈣與磷酸鈣結石形成的風險。愛吃肉或愛吃高普林食物,如內臟、肉湯、海鮮、菇類等,也會增加尿中鈣與尿酸的排出量,增加腎結石發生機率。

預防腎結石,每日喝足量白開水是首要之務;飲食宜低鈉、低蛋白、低普林、低草酸;可增加點檸檬、柳橙的攝取量,檸檬酸會與鈣結合、減少尿中鈣離子濃度,也會與草酸鈣結晶結合,避免在體內形成結石。

夏季水份流失快!簡單5招防尿路結石

https://www.commonhealth.com.tw/search?keyword=草酸鈣

茶鹼

喝茶也會醉… 茶鹼搞鬼

Genmaicha

玄米茶, "brown rice tea"

Matcha 抹茶

一圖看懂!咖啡 vs. 茶健康功效

https://health.udn.com/health/story/6037/3279970

一天三杯茶治病延壽

https://1drv.ms/u/s!Am92ICmSSQXujwyMcwCcAxOcTNe1

根據體質喝對茶

根據體質喝對茶!身體虛寒者不宜喝這兩種茶

喝花草茶較養生?仍有禁忌勿當水喝

https://udn.com/news/story/7266/3852511

康普茶 Kombucha

康普茶8個潛在健康益處!營養師提醒這些人不適合喝

冷泡茶

茶飲關鍵在溫度!專家教你讓茶多酚多4成 更具抗氧化活性

龍井

西湖龍井沖泡方法

咖啡

喝咖啡的注意事項

哪些人不宜喝咖啡

  • 每日最多只能喝下400毫克咖啡因 ~ 3 cups 沖濾咖啡 (七大速效提神法)。
  • 维生素B缺乏者:生素B1可保持神经系统的平衡和稳定,而咖啡对其有破坏作用。维生素B群是维持肌肤光泽重要营养素。服用B群時,最好能與喝咖啡的時間間隔30分鐘到1小時,較為恰當,並選擇食用長時間基礎劑量與長時間釋放的「緩釋錠」,提供人體所需。
  • 患高血压、冠心病、动脉硬化等疾病:长期或大量饮用咖啡,可引起心血管疾病。
  • 老年妇女:咖啡会减少钙质、引起骨质疏松。妇女绝经后,每天需要加十倍的钙量。因此記得要多運動、補充鈣質食物如小魚乾、牛奶、綠色蔬菜、乳酪或鈣片等以免鈣質流失。
  • 胃病患者:喝咖啡过量可引起胃病恶化。
  • 孕妇:饮过量咖啡,可导致胎儿畸形或流产。另外咖啡因會興奮兒童中樞神經系統、干擾兒童的記憶,因此兒童不要喝比較好。
  • 癌症患者:饮用过量的咖啡对正常人有致癌的危险。
  • 喝茶和咖啡會影響鐵質吸收?
  • how long should i wait to drink coffee after taking vitamins? About an hour: There is evidence that coffee (and other caffeinated drinks) significantly hinders absorption of iron and zinc. Because it is a diuretic (causing us to urinate more) we may excrete Vitamin C and B vitamins more rapidly if taken with coffee. It is thus wise to wait at least an hour between taking vitamins and coffee, whether you have vitamins first or coffee first.

深焙的咖啡豆比中焙或淺焙更容易被胃所接受,它們含有較少可引發胃部刺激的咖啡因。

最好是飯後20分鐘左右再飲用會較好。 避免在睡前3~5小時飲用。 咖啡的提神效果可維持5到6小時。

如果飯前或飯後1小時喝,則會降低人體對鐵質的吸收能力.

肉類 魚貝類 有些蔬菜(紅莧菜 紫菜) 豆類(紅豆 綠豆 黃豆 豆干 芝麻 腰果 菱角) 含鐵. 補充維他命C可以提高鐵質吸收.

鐵蛋白正常值 20~291 ug/L.

別一起床就喝咖啡!科學家告訴你這些事幾點做最好

十種會與咖啡因產生交互作用的藥物 File:Coffeeinteract.png

鈣質

怕喝黑咖啡會鈣質流失,加點牛奶就能補鈣? 醫:完全沒用. 低脂牛奶那很有可能沒有補充到一天所需的鈣(???) This contradicts to these articles 全脂,低脂,脫脂牛奶,看看他們的營養價值 & Reducing fat content in milk slightly increases its calcium content & Skim Milk and Calcium Absorption.

Vitamin B

  • 維生素B群在人體中扮演著協助酵素代謝營養素的「輔酶」角色,屬於身體重要的代謝工具,如果B群攝取不足,就容易覺得虛弱無力。
  • 一般來說,咖啡因在攝取後45分鐘內會被胃腸吸收,健康成人的咖啡因半衰期大約是3至4個小時,若有在口服避孕藥物的女性體內則延長至5至10個小時,在已懷孕的女性體內則大概為9至11個小時。
  • 咖啡中的咖啡因成分,除了加快人體的血液循環,也會加速維生素B群的消耗速度,可能讓人覺得更累。因此,不建議同時攝取B群、咖啡,2者至少間隔30分鐘到1小時。
  • 嗜喝咖啡者應多攝取牛奶、小魚乾、乳酪、綠色蔬菜或鈣片。
  • 單純B群屬於水溶性維他命,不會傷胃,餐前飯後均可服用。
  • B群如有添加鋅等礦物質,則建議飯後服用,以免腸胃不適。
  • 不易入睡者應在下午4點之前服用B群,以免影響夜間睡眠。
  • 依照不同需求,選擇不同B群產品,如B1具有提振精神的功效,而B2則有改善嘴破、口腔黏膜破損的好處等。

大腸癌

喝咖啡可提高大腸癌生存率?醫:每天喝4杯效果更好

半衰期

https://www.top1health.com/Article/302/52300

咖啡因在攝取後45分鐘內會被胃腸吸收,咖啡因的半衰期,即身體轉化所攝取咖啡因的一半量所用的時間,會因為年齡、肝功能、是否有使用藥物,以及肝臟中與咖啡因代謝有關的酶的數量等有關。

一個健康成人的咖啡因的半衰期大約是3-4個小時,若有在口服避孕藥物的女性體內則延長至5-10個小時,在已懷孕的女性體內則大概為9-11個小時。吸菸會縮短咖啡因的半衰期,有肝臟疾病時,咖啡因會累積,半衰期延長至96個小時。

How much is too much

For the average person, it would be advised to keep caffeine consumption below 300~500 milligrams.

  • Black coffee (coffee without sugar nor milk) 65-120 mg.
  • Espresso 30-60 mg.
  • Latte or cappuccino 100-120 mg.
  • Energy drinks 80-100 mg.
  • Tea 10-50 mg.

Espresso vs. Coffee

Espresso vs. Coffee: The Difference Between 2 Caffeinated Favorites

How long does coffee last once opened?

  • Ground coffee
  • Whole coffee beans
  • How to tell if Coffee is bad, rotten or spoiled?
    • If coffee has gone bad, the pleasant aroma will be gone and with it much of the taste. Using this coffee will not harm you, but will just not have much flavor if the smell is gone.
    • The best way to store ground coffee to keep it fresh longer is by also storing it in your freezer immediately after use. Storing coffee in the freezer does not actually freeze the coffee, so it is always ready for use without any defrosting.

4 個咖啡知識

咖啡迷必須知道的 4 個咖啡知識:剛烘焙好的豆子到底要不要直接沖來喝?還是要再多養幾天?

Health

  • 喝咖啡可能就是你變胖的關鍵
    • 只要200毫克的咖啡因就能讓體內的「壓力賀爾蒙」皮質醇水平增加30%,並持續18小時,
    • 當皮質醇一天週期變化越來越小,曲線高低越來越不明顯,代表下視丘(HPA axis)的調節功能漸漸老化、衰退,此時消化、免疫系統、情緒、性行為,能量儲存和消耗就會變差。
    • 腹部的脂肪組織比身體其它部位有更多的皮質醇接收器,所以腹部更容易變胖、變大,
    • 加上過多的內臟脂肪會刺激腫瘤壞死因子過度分泌,接著壞死因子再進一步刺激下視丘,相互刺激之下,就會進入肥胖的惡性循環。
  • Can Coffee Make Your Workout Easier?
  • 咖啡怎樣喝才能減肥
  • 喝咖啡暖身 手腳恐更冷 咖啡因會導致血管收縮,血流變少,恐加重離心臟較遠四肢冰冷的感覺。
  • 冬天手腳冰冷、容易累 改善「陽虛體質」的4種溫熱食材
  • Coffee may stimulate thermogenesis, or the process our bodies use to create heat.
  • 專家爆「3種咖啡」熱量秘辛 點錯竟差13倍 拿鐵和卡布奇諾,都是由濃縮咖啡(espresso)
    1. 美式咖啡(熱):9大卡/杯. 因不含糖及其他調味料,熱量較其他咖啡低了許多;咖啡因含量則是101-200毫克。
    2. 拿鐵(熱):152大卡/杯. 拿鐵咖啡裡,牛奶才是主角,其標準比例是1/6濃縮咖啡、4/6蒸氣牛奶、1/6奶泡,另外可以再添加榛果、肉桂、香草等不同風味;咖啡因:101-200毫克。
    3. 卡布奇諾:115大卡/杯. 卡布奇諾,咖啡是主角,和拿鐵的不同之處就在於牛奶的量,其標準比例是均勻的三等份:1/3濃縮咖啡、1/3蒸氣牛奶、1/3奶泡;咖啡因含量同為101-200毫克。

Decaffeinated coffee

Roasts 烘焙

  • 中醫師談咖啡.
    • 淺焙咖啡較溫潤,酸味較重,而酸入肝,有護肝、解肝毒的效果
    • 中、深焙的咖啡較偏燥熱,容易上火;若味道又偏苦,苦入心,刺激過多可能會心悸、失眠、情緒焦躁。陰虛體質的人長期喝容易上火、口乾舌燥、便秘、眼睛痠澀
  • Coffee Roasts from Light to Dark
  • https://www.starbucks.com/coffee/blonde.
    • Light/Blonde roasts have a toasted grain taste and pronounced acidity. Light roasts also retain most of the caffeine from the coffee bean.
  • https://www.starbucks.com/coffee/medium.
    • Medium roasts lack the grainy taste of the light roasts, exhibiting more balanced flavor, aroma, and acidity.
  • https://www.starbucks.com/coffee/dark.
    • Dark roasts will generally have a bitter and smoky or even burnt taste.
    • The amount of caffeine is substantially decreased.
    • Sumatra is bitter from my taste.
    • Some of the more popular designations for a dark roast include French Roast, Italian Roast, Espresso Roast, Continental Roast, New Orleans Roast, and Spanish Roast. Many dark roasts are used for espresso blends.
  • The Best Coffee You Can Buy at Trader Joe’s

Arabic and Columbian coffee

What Is the Difference Between Arabic and Columbian Coffee?

牛奶 Milk

燕麥奶 Oak milk

燕麥奶並非「奶」更像豆漿 高纖低脂成時下減重新寵兒

吃鹽導致脫水, 缺鹽的危害

https://1drv.ms/u/s!Am92ICmSSQXujWgqNGi9Z94iBSsG

補腎瀉熱的鹽

https://1drv.ms/i/s!Am92ICmSSQXujH1lKsDRQS0WGg8M

常吃味增反倒不易高血壓

https://1drv.ms/u/s!Am92ICmSSQXujWrYo-FqF2-0lmp-

蜂蜜 Honey

10 Proven Manuka Honey Uses & Benefits

  1. Acid Reflux
  2. Acne and Eczema
  3. Staph Infections
  4. Burns, Wounds & Ulcers
  5. Tooth Decay & Gingivitis
  6. intestinal inflammation and pain
  7. Sore Throats and Immunity
  8. Allergies and Sinusitis
  9. boosts energy
  10. Improves Sleep

Sore throat

Sore Throat Remedies: 16 Natural Gargles

  • (gargles) mixing 1⁄4 teaspoon salt in 1 cup warm water
  • Mix 1 teaspoon lemon juice in 1 cup water for this home remedy for sore throats
  • Green tea
  • Tomato juice
  • Echinacea and water
  • Raspberry tea

喉嚨痛該吃什麼

  • 蜂蜜 大蒜 薑 檸檬水
  • 鹽水
  • 雞湯
  • 蘋果醋
  • 香蕉
  • 燕麥
  • 紅蘿蔔
  • 炒蛋
  • 高麗菜
  • 尤加利精油 Eucalyptus Pure Essential Oil

How to Decrystallize Honey

https://www.wikihow.com/Decrystallize-Honey

洛神花 玫瑰茄 Hibiscus sabdariffa

含有

  • 類黃酮青素 flavonoids
  • 兒茶酸 protocatechuic acid
  • 花青素 anthocyanidins
  • 異黃酮青素 isoflavonoids

功能

  • 清熱解渴
  • 降血壓 減緩血管硬化
  • 去油酯 降血脂肪
  • 增強胃功能
  • 抗發炎

每天不超過200 cc. 100g 洛神花 + 1000 cc 水.

抗氧化勝過綠茶 洛神花茶媲美藥物的功效是這個

植物

九種實用的室內植物

Chocolate

Health

草酸

https://en.m.wikipedia.org/wiki/Oxalic_acid

竹筍富含草酸 不宜搭配豆腐同食 以免形成草酸鈣 草酸鈣過多形成結石.

結石

腰背痠痛找不到原因?當心你已經結石了!專家教你防結石必學氣功法!健康2.0 泌尿科.

  • 膽結石
  • 腎結石
  • 尿路結石: 輸尿管鏡

常見的結石種類

Instant Noodle

  • This is What Will Happen Inside Your Stomach When You Eat Instant Noodles
  • Why instant noodle soup cups has so much saturated fat.
    • Instant noodle soup cups often have high amounts of saturated fat due to the ingredients used in the seasoning packets that come with the noodles. These seasoning packets often contain flavor enhancers such as monosodium glutamate (MSG) and other artificial ingredients that are high in saturated fat.
    • Additionally, the noodles themselves are often fried in palm oil before they are packaged, which can also increase their fat content. The high sodium content in instant noodle soup cups can also contribute to an increased risk of heart disease and other health problems.
    • Nongshim Shin noodle soup cups contain high saturated fat primarily due to the use of palm oil and beef tallow (脂) in the seasoning packet. Palm oil is commonly used in food processing due to its high heat stability and low cost, but it is also high in saturated fat. Beef tallow is a rendered form of beef fat that is also high in saturated fat.

鍋子

Nonstick pan, Teflon, Ceramic (teflon-free)

Aluminum cookware

  • Pros: Anodized aluminum pots (超硬陽極處理鍋) and pans are lightweight, resist denting and scratching, don't rust and are excellent thermal conductors of heat
  • Cons: Raw aluminum (as opposed to anodized) is reactive to alkaline and acidic ingredients (tomatoes, leafy vegetables and citrus) and prone to warping and scratching. It can also discolor certain foods (such as white sauces). Fortunately most aluminum pots and pans are treated with a coating of aluminum oxide, which vastly improves the cooking properties.

Cast-iron cookware

  • Pros: Great for simmering and browning, cast iron imbues years of flavor into every meal. It's inexpensive, won't warp, conducts heat very well and, if seasoned well, has a relatively nonstick surface. You can also easily go from stovetop to oven.
  • Cons: It's heavy, reactive, high-maintenance and not suited for all food. It also isn't recommended for ceramic-glass cooktops. It's worth noting that cast iron leaches — surprise — iron into your food. Many people consider this a benefit, but unexpected metal in the diet can be dangerous for certain people.

Ceramic Cookware

  • Pros
    • Toxic Free. It does not use PFAS or PFOA.
    • Non stick, easy to clean
  • Cons
    • Short Lifespan. The durability of the non stick ceramic coating.
    • Low To Medium Heat Only. High heat can damage the coating.

Ref:

不銹鋼保温杯,鍋

304 or 18/8 (18 是鉻含量,8 是鎳含量) 鎳(必較貴)含量較高較不會受酸性物質腐蝕。

200系列則以錳取代鎳. 太多錳腦部神經退化.

不銹鋼鍋導熱不好 所以中間會夾一層高碳剛來幫助導熱.

18/10 鍋俱會比 18/8 更亮

Cast Iron

珐瑯鑄鐵鍋 Enameled Cast Iron

Enameled Cast Iron Vs. Cast Iron

Frying Pan

Your Guide to Every Type of Frying Pan

How To Clean Burnt Pots & Scorched Pans

Cooktop爐灶面/Ranges/Stove

Electric range

Anodized Aluminum Cookware

Cook meat

真空低温烹调法/舒肥法 Sous Vide

https://en.wikipedia.org/wiki/Sous-vide

Fingers and Health

Color and health

The health benefits of a colorful life

Brain tumor

cancer.net and statistics.

Body

14 Weird Facts About the Human Body You Probably Never Knew

3D anatomy

https://human.biodigital.com/index.html

癌症 Cancer

Cancer

Genes

Genes

保險

老人醫療保險/紅藍卡 Medicare

Looking for a doctor

Outpatient/inpatient

Psychology

Midlife crisis 中年危機

What Is a Midlife Crisis and How to Deal With It

思覺失調症/精神分裂症

Schizophrenic

How to Appreciate Life More and Be Grateful

How to Appreciate Life More and Be Grateful

害怕

她曾突然失去所有 知名諮商師林萃芬:「害怕」有時比危機本身更傷人

Death