Health
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.
Japan 日本
https://1drv.ms/u/s!Am92ICmSSQXujz4Z9vJNl44fILjq?e=z5JKT3
Inflammation
- How To Fight Inflammation? Ginger And Other Foods That Can Cure Inflammation!
- 發炎是一切疾病的元兇!台大醫師教你早餐這樣吃,改善身體慢性發炎 and 良醫健康網
發炎指數
- http://www.vow99.org/index.php?option=com_k2&view=item&id=292:130420
- CRP (C-reactive protein) C-反應蛋白
- 怎麼知道體內發炎程度?日本醫學博士教你看這個數值
- 0.30 mg/㎗以下 標準範圍
- 0.31~0.99 mg/ 須注意
- 1.00 mg/㎗以上 異常
- 0.20 mg/以上,罹患冠狀動脈疾病的風險就會比較高
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
- Arthritis Food Myths
- 少精緻醣類 助消脂 避慢性發炎
- 遠離疾病-3招讓你更健康 - 盡量少吃促發炎的食物, 喝白開水,維持體內足夠的水分, 維持腸道健康. 膳食致炎指數
- 抗發炎從飲食做起
抗發炎食物 Anti-inflammation
- 致命疾病都從發炎開始!美國《預防》雜誌推8種最佳抗發炎食物: 酪梨, 鮭魚, 杏仁, 黑豆, 開心果, 蘆筍, 蛋白, 藍莓
- 20種抗炎飲食 幫你遠離慢性炎症、疼痛
- TIME 100 Most Healing Foods: +20 Delicious Recipes
List of foods:
- Allium (蒜,蔥) vegetables
- Apple cider vinegar
- Basil
- Berry (eg 蔓越莓 cranberry, 覆盆子/山莓 raspberry)
- Bone broth
- Coconut oil and extra virgin olive oil
- Dark leafy greens
- Dill
- Fennel 茴香
- Fish, Fish oil (omega-3, EPA, DHA)
- Ginger
- 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
Vegan Plan
- Consume plenty of fruits and vegetables. Eliminate nightshades from the diet as well as corn.
- Eat enough plant-based protein such as quinoa, hemp seeds and chia seeds.
- Boost omega-3 intake
- Avoid soy products
- Avoid processed vegan meat or dairy substitutes
- Select gluten-free grains
Meals
地中海飲食 Mediterranean Plan
- Consume plenty of fruits and vegetables 食用豐富的蔬菜水果 (天天)
- Whole grains, beans and seeds, with a few nuts 攝取粗糧與食用堅果 (天天)
- Eat healthy sources of fat (Fats other than olive oil, such as butter, are consumed rarely) 運用優質食用油
- 食用新鮮的魚蝦海鮮/黃豆 (常常)
- 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)
- 適量的乳製品及蛋類,雞 鴨, 甜點 (每週)
- 巧用香料取代油鹽
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)
地中海飲食金字塔 Mediterranean Diet Pyramid
Paleo Plan
- Consume few animal products, particularly red meat
- Buy organic, pasture-raised animal products
- Eat plenty of fruits and vegetables
- Be mindful of egg consumption
- Include gluten-free pseudograins
北歐飲食 Nordic diet
「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
抗氧化飲食 Antioxidant
- http://www.worldjournal.com/5357905/article-5類食物吃進去-體內空汙排出來/
- 預防身體氧化和糖化 日本專家推薦這2種日常食物 多吃蔬菜和海藻類(eg 裙帶菜或昆布)對身體有益.
泡麵
- 愛吃泡麵?消化過程微影片促你重新考慮
- http://college.usatoday.com/2012/06/23/breaking-down-ramen-noodles-literally/
- 2018年全球泡麵排行 and https://youtu.be/DPWk_kqFF40
Gluten 麩質
What Is a Gluten-Free Diet — And What Should I Know About Going Gluten-Free?
代謝症候群, 三高
- 高血壓 hypertension or HTN
- 高血脂(膽固醇, 三酸甘油酯) hyperlipidemia
- 高血糖 hyperglycemia
血管堵塞 多數沒有症狀
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
「血型」決定自己生什麼病! O型容易胃潰瘍、A型容易心臟病
血糖 glycemia, 糖尿病 diabetes
- GI = glycemic index
- 吃水果有禁忌!飯前or飯後?
- 5大地雷食物 糖尿病友少吃
- How to Eat Foods Low on the Glycemic Index
- 糖尿病
- 高血糖竟是國人第一危險死亡因子 (6/7/2017)
- 糖尿病 急性&慢性 併發症. 高血糖會破壞所有全身血管之內皮細胞,進而破壞了器官之功能,因此會引起很多併發症.
- 高GI 食品造成胰島素分泌增加 加重胰臟負擔
- 糖尿病相當全身血管和神經等於泡在糖水裡. 壞在頭部就是中風 壞在心臟就是心肌梗塞 壞在眼睛就是眼中風。
- 手麻腳麻可能就是糖尿病而不是脊椎骨刺。
- 截肢手術最多就是糖尿病引起的。
- 胃繞道手術是一個標準的治療。要越早做越好。
- 秋葵水可降血糖。水溶性纖維質。
- 糖尿病 is a chronic disease.
- 洗腎.
- 量血糖劃時代變革:免指尖採血新裝置
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.
急症, 慢性併發症
糖尿病飲食 Diet
- Here's What Healthy Eating With Diabetes Actually Looks Like
- 建議 蔬菜 50%, 蛋白質 >25%, 全穀 <25%.
- 糖尿病患者的飲食計畫
- 苦瓜改善高血糖 還能降血壓
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
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
代糖
https://www.worldjournal.com/5937031/article-用代糖比較健康?澳研究證實連吃2周就能毀了你/
全麥麵包
年菜 佛跳牆
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).
- 每5人就有1人血太油! 教你降血脂護心血管! 健康2.0 20190818 (完整版)
- 狂吃薏仁 想降三高卻變胖, 多吃薏仁好處多
- 芹菜粥降血脂
- 薏仁 (Job's tears/coixseed): baidu and wikipedia
- https://youtu.be/llozknxLYw8 How To Use Chia Seeds in Smoothies
- 低脂飲食與血脂肪分級
脂肪酸 Fatty acids
- Saturated fatty acids (Dairy is the leading source of saturated fat in the U.S. diet)
- Unsaturated fatty acids
- Monounsaturated fat (plant-based liked those found in vegetable oils, avocados, nuts, seeds vs animal-based like those in meat, dairy and eggs)
- Polyunsaturated fat
- Omega-3
- Omega-6
- Trans fats
膽固醇
- 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 choleserol lowering foods Soys, Beans, Salmon, Avocado, Garlic, Spinach, Margarine, Tea, Nuts, Dark Chocolate.
- 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。
- 健康2.0
- 保健康 一天至少一餐吃燕麥
- 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.
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.
- Whole milk ricotta cheese, cheddar (5.9g), Swiss (4.9g), feta (4.2g), Muenster, and American processed cheese
- For example, Whole milk ricotta cheese has 2.4g saturated fat per ounce.
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.
Eat fat get thin/omega-3
- 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
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.
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.
食療保養法
- 早餐吃一碗燕麥粥
- 每天常吃碗豆類
- 平常多吃大蒜
- 每天吃半個洋蔥
- 以橄欖油做為食用油
- 每天吃酪梨或蘋果一個
- 有機會多吃清蒸鮭魚
- 喝薑湯或早上吃生薑片
- 在菜餚中可添加適量的紅麴
Oil
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
麥片, 香蕉巧可力燕麥
- 吃燕麥降膽固醇,但三酸甘油酯卻反而升高?營養師告訴你怎麼吃才對! from 營養師教你不用怕:用實證科學破解27個常見飲食迷思 60 gram per day or 3/4 cup of uncooked oatmeal.
- https://youtu.be/sc0fzlNupfw?t=1931
- 2種材料簡單做~香蕉燕麥餅乾!
洋蔥 Onion
http://www.worldjournal.com/5361956/article-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.
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
蛋 egg, 膽固醇
- 生蛋、煎蛋、水煮蛋,怎樣吃蛋最健康?
- 吃蛋該不該擔心膽固醇 正解在此
- 蛋攝取量多,中風機率降12%!7種必吃的長壽食材. 豆類, 蛋, 有葉蔬菜, 十字花科的蔬菜, 初榨橄欖油, 脂肪多的魚, 番薯.
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。
- 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。
- 茶如果放過夜的話,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
每天油脂總攝取量
- 每人每天油脂總攝取量不應超過二湯匙
- Oil Intake Recommendations: 1 3/4 tablespoons to 2 tablespoons a day.
- 直接攝食含脂肪的天然食物
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。
- 大蒜切除上半約1/4左右,可看到一點蒜的切面。
- 在切面淋上橄欖油,再撒上適量的鹽,用鋁箔紙包起來。
- 進烤箱烤到軟(約356℉,烤20分)即可。
大豆
大豆的好處
- 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」。
- 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。
- 護心: 富含不飽和脂肪酸,對於護心血管有一定幫助。
- 防便秘: 富含膳食纖維,有助預防便秘。
- 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。
血壓 (BP)
- https://zh.wikipedia.org/zh-tw/血壓
- https://zh.wikipedia.org/zh-tw/高血壓
- 早晨起床後20分鐘再測 此時迷走神經不再處於抑制狀態.
- Typically, for a heart rate of 72 beats/minute, a cardiac cycle lasts approximately 0.8 sec, 0.3 sec spent in systole, and 0.5 sec in diastole. See diastole on wikipedia.
- The Wiggers diagram on wikipedia shows a plot of pressure during the cycle of a heartbeat.
- atria 心房 (upper two chambers), ventricles 心室 (lower two chambers)
- ECG, arterial pressure over time and heart sounds
- Systolic pressure 收縮壓 (contract):
- measures the pressure in the arteries when the heart beats (when the heart muscle contracts 心臟收縮的時候). Older people tend to have higher systolic.
- The maximum pressure exerted by the blood on the arterial wall during this phase is called as Systolic pressure. 心室收縮時將血液泵入動脈的階段。 在這個階段,由血液施加在動脈壁上的最大壓力稱為收縮壓。
- the contracted phase of the cycle is called as Systole
- Diastolic pressure 舒張壓 (relax):
- measure the pressure in the arteries between heartbeats (when the heart muscle is resting between beats and refilling with blood). Younger people tend to have higher diastolic.
- The minimum pressure exerted by the blood on the walls of the arteries is known as Diastolic pressure. 當整個心臟放鬆並且血液注入心臟的上腔時,舒張期是心動週期的放鬆階段。血液施加在動脈壁上的最小壓力被稱為舒張壓。心臟兩跳之間血管所受的壓力。血管回彈的力量。舒張壓大是因為血管回彈得太大力了。
- The relaxation phase of the cardiac cycle is known as Diastole
- Difference Between Systolic and Diastolic
- Systolic <= 120 and diastolic <= 80. Another standard is Systolic <= 140 & diastolic <= 90. Age over 80 can have 150 for systolic. For 腎臟病 糖尿病 中風 病人 the standard is 130 & 80.
- 冬天血壓較高
- Understanding blood pressure readings from heart.org. Typically systolic reading is more important.
- 6大類治療藥物 有效控制血壓 人體的血壓晚上約下降20%左右,清晨時血壓最高,以致上午6點到10點是出血性腦中風好發的時段。
- 一天中血压的变化 and 一天中血压波动曲线图
- 量度血壓須知
- How to Lower Diastolic Pressure
- 舒張壓高的成因
- 美更新高血壓標準 修至130/80 11/13/2017. 2017年高血壓標準的依據的確是SPRINT實驗
- Must blood pressure rise with age? Remote tribes hold clues
血液循環
心臟 -> 大動脈 -> 小動脈 -> 毛細管 -> 小靜脈 -> 大靜脈 -> 心臟
影響血壓因素
鹽, 體重, 溫度, 睡眠
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
- 比起舒張壓,收縮壓高更顯著提升中風與心臟病的風險
- 60、70歲高齡者往往會因血管硬化、缺乏彈性,使得血液壓迫動脈血管壁的力量變高,常見收縮壓較高;而50歲以下的年輕患者則相對常見「收縮壓正常、舒張壓偏高」的情況
舒張壓高 DBP
- 舒張壓高和收縮壓高哪一個危害大
- 白領易患:單純性舒張壓增高型高血壓
- 舒張壓怎麼降
Vitamin 微量元素
- 鉀 Potassium: 柑橘 蘋果 黑豆 菠菜 紅棗 葡萄 花椰菜 魚 瘦肉
- 鎂 (magnesium): 乾豆 莧菜 桂圓 豆芽
- 碘 (Iodine): 海帶 紫菜. 9 Silent Signs of an Iodine Deficiency.
- 鋅 (zinc): 瘦牛肉 瘦豬肉 黃魚 花生
Sodium and/or DASH (Dietary Approaches to Stop Hypertension)
- sodium level (1 mmol = 23 mg): https://www.nrv.gov.au/nutrients/sodium
- Effects of Sodium Reduction and the DASH Diet in Relation to Baseline Blood Pressure.
- Table 2 for the effect of low vs high sodium on SBP
- Table 3 for the effect of DASH on SBP
- Figure 1 shows the combined effects of low sodium and the DASH diet.
- Adult daily limit: 2300mg = 1 tea spoon. See Convert Milligrams Sodium to Teaspoons Salt.
5種升壓食物
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)
See also 天然食物降壓17招.
- 芹菜. 芹菜香乾絲.芹菜紅棗湯.
- 玉米鬚 15-30g
- 杭菊(偏白色)
- 山楂芹菜菊花粥
- 蕈類(香菇、黑木耳) 黑木耳有兩個作用,其中一個是使血不粘稠。黑木耳燉豬肉.
- 海帶. 海帶+芹菜+白蘿蔔. 海帶+冬瓜.
- 薯類
- 洋蔥
- 洋菜粉/Agar powder, good fiber
- 大蒜 (先把它切成片,一片一片的薄片放在空氣裡15分鐘, 它跟氧氣結合以後產生大蒜素。大蒜本身不抗癌,大蒜素才抗癌) 大蒜中所含的殺菌物質遇熱時,會很快失去作用,所以大蒜宜生食. 食用大蒜最好搗碎成泥,而不是用刀切成細末,這樣效果會打折。
- 蘋果
- 番茄 (番茄炒雞蛋最值錢了。還有蕃茄湯,或番茄雞蛋湯也是好的。生吃番茄不抗癌)
- 胡蘿蔔汁.
- 蜂蜜水.
- 醋 (apple cider vinegar, 15ml per day)
- 香蕉 (鉀)
- 牛奶 (鈣)
- 全榖類
- 茶
- 黑巧克力
- 菠菜 (鉀)
- 綠豆 黃豆 (鉀)
- 瓜果類
- 葡萄柚削皮
- 黑豆 高血压,前列腺病
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
自然降血壓的方法
- Prevent High Blood Pressure from CDC
- 8招自然降血壓
按摩 降血壓
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
- 降低血壓從頭到腳,不可不知5大穴道: 百會穴, 風池穴, 曲池穴(肘部屈曲凹陷處), 湧泉穴, 太衝穴(第1・第2中足骨底間)
- 敲打曲池穴 緊急降血壓
- 輕輕鬆鬆降血壓
- https://www.youtube.com/watch?v=FefE1Fs3d-I
- 三穴道降壓
- 內關穴 -有助消脹氣,緩和緊張
熱薑水泡腳15分鐘
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
http://www.wikihow.com/Survive-a-Heart-Attack-when-Alone
Seasonal variation in blood pressure
- Seasonal Blood Pressure Changes
- Seasonal variation in blood pressure and its relationship with outdoor temperature in 10 diverse regions of China: the China Kadoorie Biobank (paper)
Aneurysm 動脈瘤
Blood pressure monitors
Best-selling blood pressure monitors to use at home
Heart rate (HR)
- American heart association
- Android apps such as 'Unique heart rate monitor'.
- 年紀變大 心跳會變慢.
Interval between successive home blood pressure readings
- 1 minute apart
- 1 minute vs 10 sec
- 2 minutes
- OMRON 785 device has a TruRead mode which will take 3 readings for 30 seconds, 60 seconds or 90 seconds intervals.
Heart
中風
- 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;
- A(Arm手臂下垂),雙臂平舉與身體呈90度,看有無垂落狀況;
- S(Speech),即說話有無口齒不清;
- 發現有符合上述單項或多項情況,要趕緊T(Telephone )
心痛 Heartburn
心律失常 Arrhythmia
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
得舒飲食/Dash - Dietary Approaches to Stop Hypertension
- 飲食「三多三少」 心臟更健康
- 為什麼年過40歲的男人應該多吃堅果?豆類、堅果和全穀對健康有益
- 有益健康十大食物 番茄 藍莓 沙丁魚 全穀類 豆類 堅果 甜菜(beetroot) 石榴 地瓜 瑞士甜菜(swiss chard)
- DASH can substantially lower systolic blood pressure a study funded by NHLBI. See the news release.
- 專家提5大飲食要點:吃2個月就能有效控制. 增加蔬果 & 加入低脂乳品 & 減少飲食總脂肪攝取量.
- https://health.usnews.com/best-diet/dash-diet
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.
Fish Oil
- Omega-3 Fish Oil Supplements for Heart Disease. Omega-3 fatty acids may help to:
- Lower blood pressure
- Reduce triglycerides
- Slow the development of plaque in the arteries
- Not particularly useful for reducing cholesterol
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。
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
- https://zh.wikipedia.org/zh-tw/心房顫動
- 高血壓和瓣膜性心臟病是造成心房顫動的兩個最常見危險因子
- Atrial fibrillation is also a leading cause of blood clots and stroke
主動脈剝離
- https://zh.wikipedia.org/zh-tw/主动脉夹层
- 天冷「心血管5大高危險群」當心. 主動脈剝離最常見的原因就是高血壓,死亡風險高達50%,發生時會有「撕裂般」胸痛感。另外,近日天氣漸冷,包括「心臟病患、心臟病家族史、三高族、肥胖、上了年紀的男性」都是心血管疾病高危險群,要特別當心。
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
- 先看神經內科或耳鼻喉科 神經內科有簡單的測試
- 頸部血管或交感神經在肌肉中間 壓力大會造成肌肉太緊繃(或骨刺) 血管或交感神經被壓縮 頭部會有眩暈
- 頭暈或眩暈怎麼辦?如何自行緩解?能靠吃藥解決嗎?
- 眩暈-常見原因有哪些?
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.
(內耳)耳石復位術 (canalith repositioning procedure),
- https://youtu.be/v_g8u4nMio4 (it works)
- https://youtu.be/L6Ro8vaxQ74?t=5m25s
- http://www.mayoclinic.org/tests-procedures/canalith-repositioning-procedure/basics/definition/PRC-20009592
- Epley maneuver
- http://www.livestrong.com/article/402457-canalith-repositioning-exercises/
甲狀腺異常
肺 Lung
細菌、病毒 Virus vs. bacteria
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.
- How to Recognize and Diagnose Coronavirus (COVID-19)
- Track
- https://bing.com/covid
- Global cases of COVID-19 or this link by Johns Hopkins CSSE.
- https://github.com/soroushchehresa/awesome-coronavirus
- Corona Virus is an RNA Virus
- 按摩也能防疫!跟著中醫師這樣做
- A look at past bear markets and implications for the future
- R/Data analysis
- 防疫食在重要 吃出關鍵免疫力
- Adaptive COVID-19 Treatment Trial (ACTT) from https://clinicaltrials.gov/.
- Never Used a Grocery Delivery Service? These Are Our Favorites
- The Quantifying Today Reflects Where We Were A Week Ago
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
貧血
唇褪色、狂掉髮又忘東忘西,竟是貧血惹的禍!三招檢測你有貧血嗎?健康2.0 (完整版)
血小板低下症 Thrombocytopenia
- How to increase Low platelet count
- 血小板-過低或過高的原因
- MPV (Mean platelet volume) - The MPV is very useful in the differential diagnosis of thrombocytopenic disorders. MPV is part of a Complete Blood Count (CBC) test.
- How to Prevent Low Platelet Count from wikihow.com.
- Vitamin B12, Probiotics (yogurt)
缺血性貧血
https://1drv.ms/i/s!Am92ICmSSQXujSPTQuWJeXJ1gpsB
普林/嘌呤/purine
- 非急性發病期 請避免高普林食物,比如內臟類、海產類、發芽豆類(eg 豆芽)、蘆筍(尖端)、紫菜、香菇等。蛋白質要適量攝取,平日可食用豆、魚、肉、蛋3至4兩;如果想吃點海鮮,建議選擇非養殖的深海大型魚,而不要吃白鯧魚、虱目魚、秋刀魚、白帶魚、吻仔魚等養殖小魚。
- 急性發病期 此時應選擇低普林的食物,包含蛋類、奶類、米、麵、甘薯、葉菜類、瓜類、水果。蛋白質最好完全由蛋奶供應。食慾不振的話,可以補充含糖液體。
- 腳趾關節腫痛
- 高普林食物不是引起痛風的主要風險. 吃香菇、黃豆容易痛風?營養師:錯!吃這樣增8成風險
- 降低尿酸 (Uric acid) 偏高的方法 including 高嘌呤(普林)食物.
- 如何預防痛風及減輕症狀
- 好食課/香菇、豆腐是痛風元凶?這4種食物更有風險
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:
- 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。
- 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。
- 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。
- 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。)
- 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:
- 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。
- 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。
- 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。
- 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。
- 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。
- 要選擇底部有良好襯墊的鞋子。
低普林飲食 Low purine diet
- http://www.lifehack.org/433367/6-lifestyle-tweaks-to-prevent-or-manage-gout
- http://www.mmh.org.tw/nutrition/pdf/%E4%BD%8E%E6%99%AE%E6%9E%97%E9%A3%B2%E9%A3%9F%E5%8E%9F%E5%89%87_1010208.pdf
- http://www.tmuh.org.tw/tmuh_web/Nutrition/pdf/Nutrition_16.pdf
- http://www.chimei.org.tw/main/cmh_department/59012/info/5600/A5600211.html
- http://www.wlsh.tyc.edu.tw/ezfiles/2/1002/img/28/new_page_17.htm
- http://807.mnd.gov.tw/code_upload/HealthInfo/file1_894_1738853.pdf
- http://www.nhi.gov.tw/webdata/webdata.aspx?menu=6&menu_id=168&webdata_id=1690
- http://umm.edu/health/medical/altmed/condition/gout It explains what are common among spinach, rhubarb, beets, nuts, chocolate, black tea, wheat bran, strawberries, and beans: oxalate 草酸鹽;草酸酯
- http://www.drugs.com/cg/low-purine-diet.html
- 20 Foods to keep your uric acid at normal levels Water, cherries, apples, lime, french bean juice, celery seed, berries, apple cider vinegar, pinto beans/sunflower seeds/lentils (rich in folic acid), carrot/beet/cucumber vegetable juice, low-fat dairy, Kiwi/guava/orange/lemon/tomato/green leafy veg (vitamin C), Oats/Broccoli/apples/oranges/pears/strawberries/blueberries/cucumbers/celery/carrots/barley (high fiber), Banana, green tea, Grains with more alkaline, Tomato/broccoli/cucumber, Dark chocolate/cocoa, Potato/corn, flaxseed/walnut/salmon/mackerel/sardines(omega 3).
- Tofu is low in purines
尿路結石
- http://baike.baidu.com/view/987877.htm
- http://www.twhealth.org.tw/index.php?option=com_zoo&task=item&item_id=835&Itemid=20
- http://www.commonhealth.com.tw/article/article.action?nid=64004
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
- 維生素B群吃太多了尿液排出,變成帶有一點螢光的黃色
- 吃了湯圓更要喝湯, 因為糯米含有許多維生素B群,這些維生素都為水溶性,湯汁中會保存較多營養成分。
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
The Top 10 Foods Highest in Vitamin C
- Guavas 419%
- 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.
- Kiwi 185%
- Strawberry 108%, raspberry 36%, blackberries 34%, blueberry 16%
- Orange 106%, grapefruit 98%, clementine 40%, lemon 34%
- Papaya 98%, pineapple 88%, cantaloupe melon 72%, mango 67%, honeydew 34%
- Broccoli 90%, brussels sprouts 107%, cauliflower 61%, cabbage 63%
- Cooked Tomato 61%
- Kale 59%, spinach 20%
- Snow peas 42%
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。
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.
钾Potassium
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.
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
- 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.
鐵 Iron
磷 Phosphorum
- 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
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
- 蛋奶素最好
- 添鈣強骨本
- 蛋白質互補法
- 補鐵大作戰
- 積極補充B12
- 鋅也少不得
- How to avoid the health risks of vegetarian diets
- Getting Enough Macronutrients
- Consume healthy fatty acids eg Omega-3 - fish, 螺旋藻
- Use whole grains for complex carbohydrates.
- Balance vegetables and grains with sources of protein 豆類 全穀類 堅果 種子
- Take a B12 supplement. B12 is essential for red blood cell formation 貧血 肌肉變弱 and neurological function.
- Eat vitamin D-fortified foods. A deficiency can put you at increased risk for cardiovascular disease, diabetes, and hypertension.
- Add a pinch of salt. Vegetarians may not get enough iodine, which can put you at risk of developing a goiter.
- 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.
- Drink calcium-fortified beverages.
- 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 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.
See also
- https://en.wikipedia.org/wiki/Trans_fat
- https://en.wikipedia.org/wiki/Saturated_fat
- Fat Facts: Good Fats vs. Bad Fats
- http://www.webmd.com/heart-disease/news/20140320/dietary-fats-q-a
- http://www.webmd.com/cholesterol-management/features/truth-about-saturated-fats
- http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Saturated-Fats_UCM_301110_Article.jsp
- The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet
食用油的選擇 How to choose oils
- http://www.wikihow.com/Choose-Healthy-Cooking-Oils
- http://www.wikihow.com/Choose-the-Right-Cooking-Oil
- http://liansin.lianan.com.tw/05_healthy_info.asp?sn=65&page=1 重新認識玄米油 (rice bran oil)
- The Ugly Truth About Vegetable Oil and How You Can Avoid It
- 一張圖 檢視你的用油常識
- 一次搞懂 不飽和脂肪酸 ω-3, ω-7, ω-9. 好油黃金比例「抗老、抗三高、抗發炎」健康2.0 20180818(完整版). 脂肪分類.
- 食用油的選擇
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
葵花油 sunflower oil
225F - 440F
苦茶油 Camellia Oil
食用油冒煙點 smoke point
- Extra Virgin Olive Oil: 375F (some says 410F) or 191C (210C). Why You Should Stop Worrying About Olive Oil's Smoke Points
- Omega-6: Omega-3 Ratio
油菜籽 canola oil
225F
Peanut oil
320F
Coconut oil
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.
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
Gallbladder
Bile made in your liver, helps you digest fats and certain vitamins.
Sugar limit
- 6 teaspoons or 25 grams (100 calories) for women
- 9 teaspoons or 36 grams (150 calories) for men
腦
The human brain is nearly 60 percent fat.
腦瘤
- 腦瘤,依發生原因分為原發性及繼發性2種。原發性腦瘤是指在腦部形成的異常細胞,依照異常細胞發生的不同位置再加以細分許多種類;繼發性腦瘤則是由其他器官的惡性腫瘤轉移到腦部。
- 李敖良性腦瘤為何只剩3年命? 腦瘤良性、惡性比一比
- 腦瘤症狀易混淆 有這6大警訊快就醫: 6個危險警訊包含「近期發生嚴重且無法解釋的頭痛或頭暈」、「個性或生活習慣改變」、「手腳無力或感覺異常」、「視力或視野缺損」、「失去平衡感」、「大小便障礙」等。
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
補腦益智食物
- How to Improve Your Brain Memory Naturally: Foods to Eat And Skip
- 南瓜核桃增加注意力 omega-3, 補充疲勞, 消除神經衰弱
- 黃豆杏仁增加多巴胺 增加快樂感
- 魚(卵磷脂)海帶(卵磷脂, 亞油酸)健腦
- 蛋白質食物促進腦部靈敏度 集中注意力
- 維生素B(乳製品 堅果 雞肉 糙米 小麥胚芽)滋養神經傳導
- What Foods Have the Most Brain Vitamins for Enhanced Mental Strength
- DHA
- 孕婦補充DHA 幫胎兒補腦. 藻類, 鯖魚, 比目魚, 秋刀魚(saury).
Eye diseases
- http://www.healthline.com/health/eye-health
- Human Eye Anatomy
- 眼睛結構:
- 水晶體/lens (雙凸形扁圓體) - 白內障
- 玻璃體/vitreous body (眼球內無色透明的膠狀物質,約占眼球內腔的4/5) - 視網膜脫落 飛蚊症
- 健康講座-十一月份(白內障:真相、誤解與傳聞) (World Journal)
防疫在家用眼過度 專家有護眼食譜
https://udn.com/news/story/7266/4419237
- 維生素A能維持黑夜中視覺、滋潤眼睛,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。
高度近視與視網膜剝離
- 高度近視的人 劇烈運動玻璃體把視網膜拉破
- 高度近視引起視網膜病變
高度近視(high myopia) & 保養
- 近視度數超過600度,即為高度近視(high myopia)。
- 高度近視常見問題及應有的保養
- 不可輕忽的高度近視-合併症會引起失明
- 高度近视怎么 保养眼睛?
配眼鏡
- 球鏡度數
- 散光度數
- 散光軸距
- 雙眼瞳距
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
- PreserVision from Bausch + Lomb.
- Ocuvite from Bausch + Lomb. It contains Lutein, 玉米黃素 (Zeaxanthin) and Omega-3.
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
- https://zh.wikipedia.org/zh-tw/眼压
- 正常眼壓的範圍為 11~21mmHg
- 眼壓高,往往會對視神經造成損害,導致青光眼。
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
- https://zh.wikipedia.org/wiki/%E8%80%81%E8%8A%B1
- 睫狀體/水晶體 彈性隨年齡而漸漸減低
- 60歲就定了
散光 Astigmatism
- 看電視、滑手機不會造成散光!這才是元凶
- 如果眼球球體是正圓,就不會有散光. 光線進入眼球後,並不會聚焦成單一點,而是散開的影像,就稱為散光,臨床上,以眼球長軸與短軸的差距,來判斷散光的度數。
- How to Measure 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).
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
眼紅
- 保健品吃過量-「眼紅」透警訊 . 保健食品還同時有「通血路」的效果, 但卻因吃進的種類多,仍起一定的抗凝血作用,增加出血風險。
- 眼睛紅紅的 到底是出血還是充血?
針眼 Stye
- 針眼會自己好?眼科醫師教你三招
- Stye Treatment
- Stye Sterile Lubricant Eye Ointment
保健
- Eye drops (one drop per eye, 3-6 times per day) 10 Best Preservative-Free Eye Drops
- Systane Ultra
- TheraTears
- Refresh Plus Eye Drops Single-Use Vials (100ct)
- 眼睛累了?比起閉眼休息 這招更有效
- 老花眼可逆轉!專家教你護眼妙方這樣做 健康兩點靈
- 眼睛按摩 眼眶穴道位置 每天定期保養2次,一次大約5分鐘。
- 眼睛最愛的食物, 護眼食材
- 視力問題從40歲開始出現 這10種護眼食物你吃了嗎?
- 護眼果汁 健康2.0.
- Apples, Blueberry, 櫛瓜 zucchini, Almond, Milk
- 鮑魚石鍋燉飯 鯖魚 蝦子 紅蘿菠 枸杞子 小松菜 魚高湯 蛋 .
- 視力保健操 白內障
- 護目防眼疾2茶飲
- 紅茶和枸杞子一起泡茶喝可以嗎,紅茶和枸杞一起泡的好處
- 只有紅茶是可以搭配枸杞子的,其它的茶,比如綠茶,普洱生茶都不適合搭配枸杞子。
- 由於枸杞子溫熱身體的效果相當強,患有高血壓、性情太過急躁的人,或平日大量攝取肉類導致面泛紅光、正在感冒發燒、身體有炎症、腹瀉的人最好別吃。
葉黃素 Lutein
藍光
Eye glasses prescription
- https://www.verywell.com/eyeglass-prescriptions-3421911
- Optometrist/OD 验光师 (cf ophthalmologist 眼科醫生)
- astimatism
- what strength am I?
- Optometrists vs Ophthalmologists
- Some factors to consider
- Single vision (distance or reading only)/Bifocal
- Lens material: High index plastic (the best two categories are 1.6* & 1.7*), polycarbonate, plastic, glass
- Lens coating: anti-scratch, anti-reflective, UV-blocking treatment, photochromic treatment/transition
- Frame
- How to choose the best lenses for your glasses
- WHAT ARE HIGH INDEX LENSES AND WHAT'S THE DIFFERENCE?
- How to Figure an Eye Prescription for Computer Glasses (vs Distance Glasses)
- How can I calculate my prescription for computer glasses?. The astigmatism or cylindrical power does not change, but the spherical has to be adjusted to reduce by 1.00 D or 0.75 D depending on PC or laptop usage.
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
- 牙醫師表示,牙齒遇冷熱會敏感,或是咬東西時會酸軟無力, 有可能是嚴重的牙周病或者是裂齒症
- 刷完牙別急著漱掉口中泡泡
- 避免40歲後常見的3種口腔疾病!你必須懂的牙齒清潔2重點. 正確刷牙 預防牙周病.
過敏
過敏性鼻炎/鼻子過敏
- https://www.worldjournal.com/5427823/article-每天按穴位-鼻過敏不煩人/
- https://www.worldjournal.com/5955506/article-天涼鼻水不停!按鼻通穴、迎香穴-緩解鼻子過敏/
流感 Flu/cold
This Is How Many People Die From the Flu Each Year, According to the CDC
頭髮
抗老抗癌非吃不可的黑色食物
去頭皮屑
https://1drv.ms/u/s!Am92ICmSSQXujjKK8i3wqFaVQVeA
Hair dye
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。
壓力太大一夜白頭
Skin
口角炎/嘴角潰爛 Angular cheilitis, 口腔潰瘍 Canker sore
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。
- https://www.curesdecoded.com/conditions/angular-cheilitis/272
- http://www.angularcheilitishelp.org/angular-cheilitis-treatment.php
- http://health.morningstar.com.tw/healthqa/sick_print.asp?id=350
- https://kknews.cc/health/g3az58.html
- 最快的補充方式就是多吃些紅肉,或鮭魚、雞蛋和綠葉蔬菜等。
- https://kknews.cc/health/894kz6l.html 爛嘴角最好不要舔 多吃動物肝臟、蛋類、牛肉、菠菜、覓菜、油萊、苗香、花生、黃豆、木耳等。
- 盡量不要吃刺激性食物 睡眠與水分要充足
- 如何預防口腔潰瘍? 具溫熱性質食物或水果,像是牛肉、羊肉、荔枝、橘子等,吃太多也會上火。
- 只要把白米加很多的水,一直煮、一直煮,煮到白白濃稠狀,把上層的白色乳汁擦在口角處即可消除疼痛,擦個幾回,口角炎就會康復。 早、中、晚各塗一次,大概兩天左右就恢復囉
- https://www.webmd.com/oral-health/angular-cheilitis#1
- 7居家療法讓傷口迅速癒合:
- 蜂蜜: 蜂蜜具有抗發炎和抗菌的特性. 只需每天在口瘡上塗一些蜂蜜即可。
- 葡萄乾
- 洋蔥 (硫化合物), 將一片洋蔥放置於潰瘍處15~20分鐘,每日2到3次
- 葡萄柚, 混和5~6滴葡萄柚汁和一小杯水,每天漱口一到兩次。
- 益生菌優酪乳
- 潮濕的茶包: 潮濕的茶包放在患處5分鐘就能帶來神奇的舒緩效果
- 氧化鎂牛奶
- 熱薑水漱口 每天2-3次. 一般6-9次潰瘍即好轉 .
- 反覆口腔潰瘍 逾2周未癒小心病變
How to keep your lips moist
- 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
- 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
- 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
- 3 Effective Home Remedies For Annoying Eczema Oat meal, Coconut oil
Home Remedies For Cracked Heels
- http://www.stylecraze.com/articles/simple-home-remedies-for-cracked-heels/
- http://www.top10homeremedies.com/home-remedies/home-remedies-for-cracked-heels.html
- 告別腳跟龜裂7步驟
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、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
瘢瘤 Keloid scar
- https://en.wikipedia.org/wiki/Keloid
- http://www.ultronics.com.hk/Whats-Keloid-chi
- How To Make Keloids Stop Itching
- Apply ice wrapped in a bag or towel
- moisturizing lotion
- corticosteroid creams
- Bathe in cool or lukewarm water instead of hot water
Poison ivy
整形外科
- 整形外科醫師 orthopaedist = orthopedist
splinter
- Splinter removal
- Use bread&milk or potato to remove splinter. 20 Extraordinary Uses for Everyday Foods.
頸部
氣管 trachea
甲狀腺
頸動脈 頸靜脈
食道癌
骨頭, 脊椎
鈣
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.
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
- 大腿肌肉訓練可改善膝蓋痛, 股四頭肌訓練, 膝蓋有四條韌帶 (內側 外側 前後十字)
- 維護膝關節就從加強「大腿肌力」開始!
- 不想膝蓋痛,這7種食物最好少吃 番茄, 玉米油/葵花油/黃豆油, 含糖的汽水
- 內側皺壁
- 芝麻糊(1 tbsp sesame + 1 cup water) 減緩膝蓋疼痛
- How to Strengthen Knees for Running
Core 核心運動/核心肌群訓練
- How to Work Your Core
- 千萬別做仰臥起坐!練核心肌群4個護腰新觀念
- 呼吸對了,才能練到深層核心. 腰部核心肌群的啟動與呼吸大有關係。吸氣時,橫膈膜下降,使胸腔充滿空氣。接著慢慢吐氣至剩下 1/3的呼吸量時輕輕憋住氣,即會啟動腹部核心肌群,這時候的腰椎是最穩固的。
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.
A picture of chicken tendon and ligament.
阿基里斯腱(Achilles tendon)斷裂
腳踝訓練
Arthritis
退化性關節炎/骨性關節炎 OA/Osteoarthritis
- 什麼是骨性關節炎?
- 骨關節炎
- 軟骨 Cartilage
- 跑步能減輕體重、減少關節負擔
- 退化性膝關節炎的保健
Over-the-counter (OTC) pain relief and anti-inflammatory medications
Osteoarthritis Medications List
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
Three Easy Ways to Actually Improve Your Posture
五十肩 Frozen Shoulder
Spine exercise
- University of Waterloo kinesiology professor Stuart McGill
- How to Improve Spinal Flexibility with Yoga
Pelvic 盆腔
How to Fix Anterior Pelvic Tilt in 4 Simple Steps (Daily Corrective Routine)
Back pain
- 7 Best Lower Back Stretches for Relieving Pain
- How to Relieve Lower Back Pain Effectively
- Ten exercises for perfect posture
- 7 Great Lumbar Cushions For Supporting Your Back While You Work
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)
久坐
- 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
- https://zh.wikipedia.org/wiki/足底筋膜炎
- 下床一踩地就足跟痛,我得了足底筋膜炎
- 足底筋膜炎不易治好!三個方法在家加速復原
- 腳跟很痛!-足底筋膜發炎啦 足底筋膜炎好發在穿平底,很軟的鞋 又過度使用的族群. 踩地的力量都在腳跟. 過度拉扯足底筋膜.
- How to Stretch the Arch of Your Foot
肌腱鈣化
骨質疏鬆
吃洋蔥
運動
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
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
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。」
多發性骨髓瘤 Multiple myeloma
睡姿不對愈睡愈累!
肝, 膽(gallbladder), 腸, 胃, 脾(spleen), 胰(pancreas)
內臟脂肪組織 Visceral Adipose Tissue
- 注意! 內臟脂肪指數過高 罹腎病風險恐增加
- 為何相撲選手體型肥胖,卻未罹患肥胖病患常見疾病 相撲選手的內臟脂肪僅有一般內臟肥胖患者的一半
- The Secret Life of Fat: The Science Behind the Body's Least Understood Organ and What It Means for You
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。
腸癌
- 年輕人罹腸癌增多-注意5項早期癥兆!
- 貧血
- 直腸出血
- 體重減輕
- 排便困難
- 腹部疼痛或脹氣
養肝
- 蛋白質
- 糖
- 維生素 A B E
- 綠色食物
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
胰臟 Pancreas
胰臟癌
膽囊 Gall Bladder
身體吃的油 膽汁會被分泌來平衡
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
大腸桿菌 E. coli
- http://www.worldjournal.com/5362354/article-美加爆大腸桿菌2死-消費者報告:暫勿吃唐生菜/
- Romaine Lettuce Might Be Linked to a Deadly E. coli Outbreak
大腸憩室炎 Colon diverticulitis
食物
- 預防大腸癌,必吃3種提升腸癌力好食物
- 抗氧化食物
- 益菌生食物
- 全穀高纖維食物
- 想降低大腸癌風險?吃得像非洲人吧 高纖維和低蛋白質、低脂肪。
- 酸奶使腸道環境惡化
結腸
- colorectal cancer 結腸直腸癌
- Get Tested for Colorectal Cancer as linked from
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.
Caffeine & Constipation 便祕
- Does Coffee Cause Constipation? If you suffer from constipation and drink coffee, limit the dehydrating effect of the caffeine in coffee by either drinking decaffeinated coffee or also drinking plenty of other beverages that don't contain caffeine.
- 19 Constipation Myths and Facts
- Dairy products (eg milk) lead to constipation more frequently than coffee itself
- Home Remedies For Constipation: beans, coffee, dark chocolate, popcorn, radish, yogurt.
- 便秘之苦 我把「加工食品」全丟了
- 潤腸通便3招 水+穴位按摩, 食物, 茶飲.
- 木瓜papaya可助排便 消化 降血壓 消暑解渴 消腫 明目清熱. 木瓜奶露.
- 便祕才不是多吃蔬果就能「嗯」出來!少了這個關鍵步驟,越吃只會積越多啊…
吃大量高纖仍便秘?
https://www.commonhealth.com.tw/article/article.action?nid=75474
胃
養胃
- 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。
遠離胃病
- 牛奶
- 粥
- 湯
- 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
肚子痛, 腹痛, 九宮格
酵素 Enzyme
- Pineapple has Bromelain(鳳梨蛋白酶) 鳳梨保健功效驚人
益生菌 Probiotics
Apple cider vinegar
- 8 Things You Should Never Do While Taking Apple Cider Vinegar
- Drinking Apple Cider Vinegar Before Bed? You'll Reap These 6 Awesome Benefits The Next Morning
- Which is better, taking Apple Cider vinegar before breakfast or after dinner?
- 16 Proven Health Benefits of Apple Cider Vinegar and Honey (Evidence Based)
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。
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
腎臟病 Kidney disease
血液透析 hemodialysis/洗腎
How to Take Care of Your Kidneys
https://www.wikihow.com/Take-Care-of-Your-Kidneys
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
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
腎虛
黑色食物補腎
黑米 黑豆 黑芝麻 黑棗 黑木耳
痔瘡 hemorrhoids
- 痔瘡怎麼產生?有什麼症狀?如何預防治療? 痔瘡發作如何緩解?日常生活要怎麼預防? 溫水坐浴
- 內痔依其嚴重程度又可分為4級
- 血栓性外痔, 預防方法, 保健 A+醫學百科
- 一旦患上血栓性痔瘡(外痔),該怎麼辦呢?
- 坐浴盆加適量的溫水
- 多吃菜少吃辣比如多吃芹菜、菠菜等以利於排便,多吃粗糧
- 用凡士林在肛門附近適當潤滑
- 骨盆底運動-凱格爾氏運動, 骨盆運動
- Sitz Bath Sets, Sitz Bath Hip Bath Tub Flusher Bath Basin, Douper brand. Add epsom salt to warm water.
- 使用馬應龍痔瘡膏,七大細節千萬別忽視! Musk=麝香. 7-10天為一個療程。清潔肛門後再使用痔瘡膏.
- How to Get Rid of Hemorrhoids Naturally (video)
- Do Hemorrhoids Go Away On Their Own And Can I Help?
- How Long Do Hemorrhoids Last? How to Treat Them Naturally?
- Hemorrhoids and what to do about them
- https://www.wikihow.com/Heal-Hemorrhoids
- For how to get rid of hemorrhoids, the recommendation is 30–35 grams of fiber daily. Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine. Note the average adult only eats 15 grams of fiber per day.
- How to Eat 37 Grams of Fiber in a Day
攝護腺 Prostate
- 預防攝護腺癌 男性應吃3種食材 蘋果、葡萄與薑黃
- 有益男人健康的東西. 1/2瓣大蒜, 1個蘋果, 2個橘子, 2次黑木耳, 3.5杯橙汁, 10顆葡萄, 50g南瓜子
- https://youtu.be/dRL-Zcvpmrk 膳食纖維 鋅(南瓜 牡蠣 肉) 茄紅素(番茄tomato 葡萄柚 木瓜) 硒(大蒜 芝麻) 異黃酮(黃豆 豆製品)
提肛運動
- 提肛運動的好處 常見的5種正確做法
- https://youtu.be/dRL-Zcvpmrk?t=30m6s
- 拉筋 https://youtu.be/dRL-Zcvpmrk?t=31m18s
- Kegel exercise 凱格爾運動. Kegel Exercise Tips
- 男性尿道內排尿後總是有餘尿. 凱格爾運動. 過程中請持續收縮約5秒再放鬆10秒如此重複10次每天一次。 骨盆底肌肉運動需終身施行且持之以恆.
PSA
超過50歲,每年赴泌尿科進行一次攝護腺特異抗原(PSA)檢查
橄欖油
食物 Food
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
Best fast food
https://www.webmd.com/diet/features/10-best-fast-food-meals#
Subway
- Sweet Onion Chicken Teriyaki Nutrition Facts
- Turkey Breast Nutrition Facts
- Rotisserie Style Chicken Nutrition Facts
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
逆齡餐桌-抗老權威這樣吃
https://www.books.com.tw/products/E050059455
酸鹼性食物表, 鹼性飲食, PH value
- https://www.we2go.com/web014.htm
- http://www.rense.com/1.mpicons/acidalka.htm
- Alkaline Diet: What is it and a list of food that are Alkaline- Promoting
- How To Choose The Right Alkaline Foods? Here’s What You Should Be Eating
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
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:
- 飯後40分鐘可散步半小時:但切忌激烈運動(如跑步)
- 按摩輕捶胃經:股四頭肌當中的股直肌,方向由上往下。
- 按壓足三里穴。
清腸排便
https://1drv.ms/u/s!Am92ICmSSQXujjEXNxaD4f1bHU2K
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
https://tw.news.yahoo.com/amphtml/提升免疫力防萬病-彩虹飲食法-這樣吃對好加分-070000600.html
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
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?
- Between 24 and 72 hours
- The average transit time through just the large intestine (colon) was 40 hours, with significant difference between men and women: 33 hours for men, 47 hours for women
如果你35歲以上,一天兩餐
舒緩焦慮心情
Strawberries top the list of dirtiest produce
- 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
- 14 Foods You Had No Idea Could Give You Food Poisoning
- This Is the Difference Between a Stomach Bug and Food Poisoning
Canned food
Put Hot Food Into the Fridge?
Is it OK to Put Hot Food Directly Into the Fridge?
健康檢查報告
- 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
- 10 Natural Supplements To Lose Weight Fast
- 4-Week Weight Loss Exercise Plan to Shed Pounds Fast
- 减脂期间正确的饮食结构是怎样的?具体怎么搭配?
- 減肥時脂肪跑去哪裡
- Is It Bad to Exercise on an Empty Stomach? After you exercise, wait 60 to 90 minutes before eating to maximize the fat-burning response.
- Here’s What to Eat for Lunch If You’re Trying to Slim Down, According to a Nutritionist
- The Little Secret Behind Rapid Weight Loss. Foods That Influence the Satiety Levels.
- Fiber
- Sensory information. If we routinize the habit of eating and mostly eat the same foods during our eating breaks, satiety might come earlier.
- Water
- Protein and carbohydrates
- Plate size
- Amount of fat cells
- Serotonin 血清素(一種神經遞質,使人感到輕鬆愉悅). The less stress we have and the better we feel, the more satiety we will experience.
如何在正確的時段喝水
https://udn.com/news/story/7266/3579465
第1杯,早上起床. 第2杯,早上9點半. 第3杯,中午11點半. 第4杯,下午1點半. 第5杯,下午4點. 第6杯,下午6點. 第7杯:晚上7點半. 第8杯:晚上10點前.
Fiber
- 防止腹部形成脂肪 別錯失這種碳水化合物的6大好處
- 這個營養素可救命、便宜易得 卻有9成民眾吃不夠. 如何從每天的三餐中增加纖維,達到25克的目標。
- Top 10 Sources of Fiber Beans, Whole grains, Brown rice, Pop corn, Nuts, Baked potato with skin, Berries, Bran cereal, Oatmeal, Vegetables.
- 10 Foods with More Fiber Than Broccoli: Chia seeds, Avocado, Macadamia nuts, Blueberries, Bran, Green peas, Beans, Ezekiel bread, Oats, Whole wheat pasta.
生酮飲食 Ketogenic diet
- 酮體(Ketone bodies)
- 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
- 為何我不吃生酮飲食
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.
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
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
- Grain: 6-8 per day
- vegetables: 3-5 per day
- Fruit: 4-5 per day
- Fat-free or low-fat dairy Products: 2-3 per day
- Lean meats, poultry, and seafood: 8-9 servings per week
- Fish and other seafood: 2-3 servings per week
- Fats and oils: 2-3 per day
- Nuts, seeds, beans and legumes: 4-5 per week (1/4 cup cooked beans = 1 oz protein = .5 vegetable serving). The Exact Number Of Nuts You Should Eat Every Day (8–9 almonds)
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.
熱量不等於重量
https://www.worldjournal.com/5386669/article-做好熱量控制-瘦下來不難/
湯圓
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
Soup
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
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.
運動後聰明吃
- 【運動,吃對了嗎?】運動後聰明吃,加速減重
- 還在挨餓運動?運動前、中、後營養補充這樣吃事半功倍
- 運動前:運動前1~2小時,應補充「碳水化合物」,尤其要選擇「低GI」蘋果、全麥吐司、麥片或地瓜
- 運動中:補充水分
- 運動後: 把握在運動完後的20~60分鐘的黃金時間內用餐. 高GI食物. 攝取蛋白質與碳水化合物便更加重要,建議以1:3~1:4的份量搭配.
Muscle
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.
肌力訓練, 重量訓練/重訓
- 每星期至少2次肌力訓練,每次15分鐘,例如健身房肌力訓練、仰臥起坐、舉重、吊單槓、彈力繩撐拉、推牆、抬腿或蹲站。
- 深蹲、臥推、硬舉3大重訓動作 做錯了更傷身
- How to Determine What Weight to Start a Dumbbell Routine. 60-80% of 1RM (one-rep maximum). Performing a set of eight to 12 repetitions of your selected exercise.
- Strength Training for Beginners: Your Guide to Picking Weights
- Women generally start with a set of two 5- to 10-pound weights, and men start with a set of two 10- to 20-pound weights
- Aim for 14 to 22 reps with good form
- 10 Best HIIT Workout Exercises to Burn Calories Fast. High Intensity Interval Training. Aiming to achieve a max heart rate of 80% — (220-your age)x0.8.
無氧運動與有氧運動的區別
Walking
- Doing This for 30 Minutes a Day Can Help You Live Longer
- Average walking speed is 3.1 miles per hour according to wikipedia
七分鐘運動
深蹲 deep squat,直拳
Stretch
- How to Stretch Your Knee
- 15 Static Stretching Exercises to Totally Enhance Your Workout Routine
- 17 Dynamic Morning Stretches That Will Jumpstart Your Body and Mind
到底走多少步最健康
Ab Exercise
- How to Tone Your Abs
- Getting the Most Benefit From Ab Exercises
- Strengthen Your Core with This Ab Circuit Workout from the American Council on Exercise (ACE).
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
- https://www.verywellfit.com/20-minute-senior-weight-training-workout-3498676
- https://www.lifehack.org/689202/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
3-minute, 7-minute, 30-minute practices.
Best Strength Exercises for Runners
- These Are the 6 Best Strength Exercises for Runners
- 15 Strength Training Exercises Specifically for Runners. Skater hops. Alternating Lunges. Single-Leg Bridge.
- How to Do Walking Lunges
Exercise indoors
Best Fitness Apps for When You’re Stuck Indoors
No-Equipment Workouts
- 5 Free No-Equipment Workouts to Get Fit Anytime, Anywhere
- The Scientific 7-Minute Workout (include a picture illustration)
Tabata exercise
Senior Health
Dementia 失智症
約3%的人口在65到74歲之間得到失智症,另外19%的人口則在75到84歲之間,而將近一半的人口 超過85歲得到失智症
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
- 發展階段
- Statistics: Proportion of People With Alzheimer’s Disease in the United States by Age.
- 從初始發病到生命的尾聲,會延續8至13年以上
- In 2017, the lifetime cost of care for a person with Alzheimer's stood at $329,360
- Exelon 憶思能
- Food
- Fish - vitamin B6, B12, iron, ...
- Berry
- Green leaves
- Olive oil
- Multi-grain, Beans - vitamin B
Parkinson's Disease 帕金森氏症
年紀大三餐吃法
- 年紀大更要吃肉、保養臟器的三餐吃法 白天多吃肉、生菜午餐吃、傍晚吃甜食
- A Typical Meal Plan in the Chrono-Geno-Nutrition Diet
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
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
- 學烏龜呼吸 恢復元氣不焦慮 ①吸氣時,利用意念想像吸入的氣延著背部脊椎慢慢上升到頭頂(行經督脈)。②吐氣時,想像氣從頭頂,經過臉部、喉嚨、胸部到腹部丹田(行經任脈)。③呼吸速度因人而異,原則是愈慢、愈深愈好。
- 運動都是其次,最重要的是腹式呼吸
自律神經
坐車
Foot
Athelete foot
- Coconut oil
- For blister, try paper surgical tape
足底筋膜炎
失眠 insomnia
- 9 Things to Do When You Can’t Sleep Because Your Mind Is Racing
- 15 Natural Insomnia Cures That You Haven’t Tried But Actually Work
- https://www.worldjournal.com/5398092/article-老是失眠睡不著?可試著按摩這些穴位/
褪黑激素 Melatonin
褪黑素可以用來幫助入睡和治療睡眠障礙
- 褪黑素
- Google: melatonian
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
- I Insisted That I Can't Meditate. Then I Changed My Mind
- How to Meditate for Relaxation and Stress Relief w/ links to several youtube videos.
- How to Start Meditating with Your Child
- 5 Easiest Meditation Tools for Beginners to Learn Mindfulness
- 12 Meditation Tips During the Coronavirus Pandemic
正念 Mindfulness
例如洗碗.
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.
- 慢慢用鼻子呼吸,再默數4秒。
- 憋氣7秒 (讓氧氣更徹底進入血液)。
- 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
休息 Rest
- 腦力勞動者,補眠對你沒什麼用
- 不必停下來,只是換一下
- 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
- 5 Relaxing YouTube Channels to Help You Chill Out
- "America's Beautiful West" HD 1HR Healing Nature Relaxation Video
Plants
飼主有壓力 狗狗懂
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
中醫
天生弱臟表
陽虛、陰虛
- http://www.cmedinclassics.hk/「陽虛」?「陰虛」?/
- 九型體質與中醫養生
- 陰虛
- 中醫對於陰虛人的調理方向,都是以滋陰降虛火、調補肝腎、鎮靜安神為主;另外陰虛人應避免大補,要補也只可以溫補。在飲食方面要少吃辛辣,適量吃水果等。運動方面適合做些較靜態運動,因為有說「靜能生水」, 達到「以陰制火」的效果。
- 陽虛
- 「陽」處於弱勢,吃力地抵擋「陰」的攻勢,「陰」就會佔盡上風,其「涼、靜」的特性就會主宰身體,這時,身體就出現怕凍、面色蒼白、嗜睡(時常精神不振,打瞌睡)、小便頻密且清、大便爛等。
食物屬性
- 中醫食療法,遠離癌細胞惡體質 HEALTH 2.0
- 全德中醫
- 高雄榮民總醫院
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.
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
為何現在無神醫
https://1drv.ms/u/s!Am92ICmSSQXujz9mfI3jHJngLnVe?e=5bGzPd
養生
人體10大器官保固期有多長
十二時辰養生法, 經絡時間, 臟腑時間
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
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
冬季養身/預防感冒, 冬天進補
- 立冬過完要如何養生? 專家8招讓你好好過冬季
- 冬季養身
- 入冬溫差大 預防感冒18訣
- 冬天為何總是手腳冰冷
- 感冒應多吃的食物
- 冬天進補 養生達人教你這幾道湯品
- 不同體質這樣補
- 做好6部位保暖 寒邪不上身
天冷喝熱咖啡、熱紅茶有助保暖嗎?專家:越喝越冷
香料 Spices
- Peppercorn: 胡椒子
- Clove: 丁香
- Cardamom: 荳蔻果實
- Nutmeg: 肉豆蔻
- Fennel: 茴香
- Cinnamon: 肉桂
- Turmeric 薑黃, 趴趴走不顯疲 印尼總統養生秘訣:薑黃特調
空腹不宜食用食物
- 別再「飯後」吃水果!中醫建議這2個時間吃最好
- https://1drv.ms/u/s!Am92ICmSSQXujW_u844INR-SqAAm 豆漿, 優格, 茶, 糖, 香蕉, 橘子, 蕃薯, 冷飲, 鳳梨.
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。
排毒 Detox
- 助五臟排毒 保握食物穴位和時間
- Top 10 Liver Detox Food That You Need!
- 重金屬排毒必吃三類食物 海帶 藍藻 綠藻. 體內重金屬易積存!醫師:排毒必吃3類蔬菜
- Healthy Drinks For Your Wellness & Refreshment
How to look younger naturally
https://www.wikihow.com/Look-Younger-Naturally
穴道 acupuncture point/acupoint
- 心律不整、心肌梗塞: 陽溪穴,湧泉穴、陽谿穴和合谷穴
- http://cht.a-hospital.com/w/阳溪穴, 風池穴
- 6個必學穴位 幫身體關機: 太衝穴, 內關穴, 足三里穴, 百會穴, 神門穴, 三陰交
- 穴道按摩與穴位引導經絡功效圖解
身體衰老 Aging
- 長皺紋、白髮才衰老?身體衰老9大關卡這時候就開始
- 大腦衰老關卡:20歲
- 皮膚衰老關卡:25歲
- 皮膚衰老關卡:25歲
- 耳朵衰老關卡:30歲
- 骨骼衰老關卡:30歲
- 牙齒衰老關卡:40歲
- 腎臟衰老關卡:40歲
- 眼睛衰老關卡:40歲
- 腸道衰老關卡:55歲
- 別放任自己變老!日本抗老專家:男性多吃洋蔥(男性荷爾蒙睪丸酮),女性多吃黃豆(女性荷爾蒙雌激素)
- 糖化血色素可反映身體衰老速度
藥草養生,精油 essential oil
- https://zh.wikipedia.org/zh-tw/精油
- https://www.worldjournal.com/5935170/article-藥草養生術-桂花、葡萄柚精油-紓解體檢焦慮/
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!
Complementary and integrative health
科學的養生保健
https://professorlin.com/about/
東醫氣機導引 - 飲食、起居、情緒、運動、接近大自然。
天人合一 Unity of Heaven and Man
喝茶 (tea) 的注意事項
- 祥寧中醫
- 喝茶6大注意事項
- 知識小寶庫-喝茶注意事項
- 關於飲茶的九大誤解
- 每杯茶的咖啡因含量一般只有每杯咖啡的一半
- 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。
- 吃飽後一小時再喝茶,而貧血的人也應避免長期喝茶。
- Chai tea 印度奶茶: Chai from India is a spiced milk tea. Benefits of Chai Tea. DIY Chai Tea Concentrate.
- 綠茶搭配阻力運動則可以提升肌肉量和降低體脂肪
- Tea Oxidation enzymes or light + oxygen + biochemical compound = oxidation
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
茶有六色 各具不同養生功效
https://1drv.ms/i/s!Am92ICmSSQXujH5qXPdE0wa44kYY
鐵 iron, bleeding
This is What Happens to Your Body When You Drink Tea Every Day
草酸,腎結石
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。
https://www.commonhealth.com.tw/search?keyword=草酸鈣
茶鹼
Matcha 抹茶
- Matcha tea FAQs
- 5 Awesome Places to Buy Matcha Online
- Should You Drink Matcha Tea?
- How to Drink Matcha Green Tea
- When is the best time to drink matcha green tea?
- Before exercise
- Before work
- As An Afternoon 'Pick Me Up'
- The Times to Avoid
- very early in the morning.
- in an empty stomach. It could lead to stomach upset.
- Don't drink Matcha tea at the same time as your main meals, as it can reduce the absorption of vitamin B1 in your body, which lead to a condition named Beriberi.
- After 5pm in the evening, due to the caffeine. Caffeine stays in the bloodstream for up to 5 hours.
- 可逆轉脂肪肝 治療三酸甘油酯 早午飯後半小時 降低脂肪的囤積。 需注意的是,抹茶不宜空腹喝,以免傷胃;也不可在晚上飲用,以免影響睡眠;購買抹茶時需注意農藥殘留的問題;另,綠茶具有抗凝血的作用,平時有服用阿斯匹靈藥物防血栓、開刀前或是傷口不易凝血的人,都應該避免同時食用。
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
喝花草茶較養生?仍有禁忌勿當水喝
https://udn.com/news/story/7266/3852511
咖啡
喝咖啡的注意事項
- 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?
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.
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.
How long does coffee last once opened?
- Ground coffee
- Whole coffee beans
- 2 to 3 weeks after opening
- 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.
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。
- 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)
- 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。
- 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。
- 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
- HOW DECAFFEINATED COFFEE IS MADE
- Decaffeination 101: Four Ways to Decaffeinate Coffee
- Indirect-Solvent Process
- Direct-solvent Process
- Swiss Water Process
- Carbon Dioxide Process
- How Does Starbucks Decaffeinate Their Coffee? The decaf Komodo Dragon Blend and the VIA Instant Decaf Italian Roast are the only two made without chemical solvents.
- Is Decaffeinated Coffee Bad for You?
Roasts
- 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
鹽
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
- Acid Reflux
- Acne and Eczema
- Staph Infections
- Burns, Wounds & Ulcers
- Tooth Decay & Gingivitis
- intestinal inflammation and pain
- Sore Throats and Immunity
- Allergies and Sinusitis
- boosts energy
- 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
- 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.
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
Instant Noodle
鍋子
- The Only Types of Cookware You Should Use
- https://youtu.be/7dqOaOI1d8Q
- The Best Pot And Pan Sets To Refresh Your Kitchen
- 不沾鍋、鋁鍋、不鏽鋼鍋、鐵鍋……安全鍋具怎麼選?
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.
- 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:
- http://blessedbeyondcrazy.com/pros-and-cons-of-various-cookware/
- Don't Buy New Cookware Until You Know All the Details About Each Kind First
- You Need a Nonstick Pan, But It Doesn't Need to Be Expensive
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
- 10 Things to Know About Your New Cast Iron Skillet
- 5種食物-別用鑄鐵鍋烹調 - 番茄醬汁, 紅酒燉肉, 歐姆蛋(煎蛋捲),肉質細緻的魚, 煮鹹食又做甜點.
- The Best Accessories for Your Cast Iron
- Yes, You Can Use Dish Soap on 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
- http://www.thekitchn.com/you-can-clean-a-scorched-pot-with-a-dryer-sheet-251229
- Put a few drops of dish soap in the pan.
- Added a few inches of hot (not scalding but pretty hot) water.
- Added a dryer sheet to the water (I pushed it down so it was completely underneath the water).
- Set my timer for an hour.
- Top 10 Things to Clean in the Kitchen with a Box of Baking Soda
- http://www.apartmenttherapy.com/how-to-clean-burnt-pots-scorched-pans-140547
Cooktop/Ranges/Stove
- Cooktop and Wall Oven Buying Guide & Cooktop buying guide
- Electric coil
- Electric ceramic
- Induction
- Gas regular
- Gas downdraft
- 電磁爐/Induction cooking
- Pros and Cons of Induction Cooktops and Ranges
- Aluminum is non-ferrous, no iron content, which is needed for induction ranges to work. See Q&A from https://www.amazon.com/gp/product/B071ZFZ8TY
- With induction cooktops you only get heat where it’s needed; in the pan and not on the cooktop surface! See inductionselect
Electric range
Anodized Aluminum Cookware
- Is Anodized Aluminum Cookware Considered Safe Cookware?
- Is anodized aluminum cookware better than non-anodized?
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.
3D anatomy
https://human.biodigital.com/index.html
癌症 Cancer
- 生活中9種引發癌症最危險的因子
- 用手機就是在微波你的大腦?手機電磁波真的會致癌?, 致癌分級
- This Graphic Shows What Really Matters in Preventing Cancer
- 幫助身體修復,愈活愈健康!癌病專家教你遠離癌症
- 養成良好的睡眠順序習慣
- 提升副交感神經系統、降低交感神經系統的刺激
食物
- 如何吃, 如何烹調, 吃什麼
- 吃蔬果可防癌化?係金A!
- 抗癌: 番茄紅素 綠色蔬菜 蔥蒜 素食 辛香料
- 致癌: 黃麴黴 aflatoxin, 苯並芘 Benzopyrene, 亞硝胺 Nitrosamine. 丙烯醯胺
- 抗癌不能瘦 補充營養品增肌肉
另類療法
名醫自己如何抗癌 48 招. 用經絡儀 來測量12經絡能量平衡與提升。
走路
Different stage of cancer
See http://seer.cancer.gov/cgi-bin/glossary/glossary.pl
- In situ cancer is early cancer that is present only in the layer of cells in which it began.
- Localized cancer is cancer that is limited to the organ in which it began, without evidence of spread.
- Regional cancer is cancer that has spread beyond the original (primary) site to nearby lymph nodes or organs and tissues.
- Distant cancer is cancer that has spread from the primary site to distant organs or distant lymph nodes.
- Unstaged cancer is cancer for which there is not enough information to indicate a stage.
常見癌症
- 肺腺癌 Lung adenocarcinoma
- Breast Cancer
- Colorectal Cancer
- Endometrial 子宮內膜 Cancer
- Liver Cancer
- Pancreatic Cancer. Drug Trio Improves Odds Against Advanced Pancreatic Cancer
- Multiple Myeloma 多發性骨髓瘤.
- Glioblastomas(GBM). temozolomide (TMZ)
治療方法
化療(chemotherapy)和放療(radiation therapy)
Neoadjuvant therapy 新輔助療法
(cancer.gov) Treatment given as a first step to shrink a tumor before the main treatment, which is usually surgery, is given. Examples of neoadjuvant therapy include chemotherapy, radiation therapy, and hormone therapy. It is a type of induction therapy.
Adjuvant therapy 輔助治療
(cancer.gov) Additional cancer treatment given after the primary treatment to lower the risk that the cancer will come back. Adjuvant therapy may include chemotherapy, radiation therapy, hormone therapy, targeted therapy (Balversa - FDA approves first targeted therapy for metastatic bladder cancer), or biological therapy.
Immunotherapy
- As we age, cancer rates go up as immune system winds down
- CAR T-cell - Engineering Patients’ Immune Cells to Treat Their Cancers. Gene Therapy May Help Fight Tough-to-Treat Blood Cancer (multiple myeloma).
- Immunotherapy-chemo combo extends life for women with aggressive form of breast cancer. PD-L1 protein is responsible for telling the immune system “don’t attack me.”
- FDA approves first immunotherapy regimen for breast cancer Mar. 9, 2019
Phase of clinical trials
What Are the Phases of Clinical Trials?
- Phase I clinical trials: Is the treatment safe?
- Phase II clinical trials: Does the treatment work?
- Usually, a group of 25 to 100 patients with the same type of cancer get the new treatment in a phase II study.
- No placebo (sham or inactive treatments) is used.
- Most phase III clinical trials have a large number of patients, at least several hundred.
- Placebos may be used in some phase III studies, but they’re never used alone if there’s a treatment available that works.
- Phase III clinical trials: Is it better than what’s already available?
Genes
Related to cancer
- https://www.oncokb.org/cancerGenes
- Most cancers are not caused by genetic mutations
- Most Cancers Caused Mainly By 'Bad Luck' Mutations: Johns Hopkins Study
- 罹癌天註定?營養醫學博士教你:3個方法扭轉癌基因: 努力減少生活環境中的危險因子,以避免觸發致癌基因,也可積極借助營養醫學進行個人化營養療法來調控基因,幫助遠離癌症。
Most notable genes present in the human genome
https://en.wikipedia.org/wiki/List_of_human_genes
Tumor suppressor gene
Oncogene
Oncogenes are genes that promote cell growth and reproduction.
COSMIC/Catalogue of somatic mutations in cancer
Genes in news
- IRF4 gene and gray hair
- Single Gene Responsible for Group of Heart Disease Risk Factors and The Unexpected Way Genes Can Double Heart Disease Risk
- FDA Panel Recommends Approval of the First Gene Therapy Treatment
- FDA Approves DNA Test to Spot Cancer Genes — But With Warnings
- Astronaut's DNA no longer matches that of his identical twin, NASA finds
- 癌細胞惡化轉移基因 中研院找到了 致癌基因 PSPC1
- Most Women With Breast Cancer Can Skip Chemo:
- Oncotype DX, which examines the activity of 21 genes to predict the risk of a recurrence over 10 years.
- TIME (no links to the source),
- cnn which includes the source of the news.
- nytimes which includes the source of the news and good info.
- WashingtonPost which includes the source and good info.
- One Gene Change 2 Million Years Ago Left Humans Vulnerable to Heart Attack CMAH
- A Gene Kept One Woman From Developing Alzheimer's -- Could It Help Others? PSEN1
Breast cancer
- Generally, after surgery, such patients receive endocrine therapy, such as tamoxifen, which is designed to block the cancer-spurring effects of hormones.
健康2.0世紀論壇
- 《防癌保胃戰》, Median overall survival months t0 is calculated P(T >= t0) =0.5. Patient-derived tumor xenografts
- 慢性胃炎、胃萎縮到胃癌… 三部曲要你命
保險
老人醫療保險/紅藍卡 Medicare
Looking for a doctor
- http://lifehacker.com/i-finally-found-a-doctor-who-uses-modern-technology-1773175445
- How to Talk to a Doctor Online
Psychology
Schizophrenic 思覺失調症/精神分裂症
Death
- Number of deaths for leading causes of death from CDC
- 善終
- 尊嚴善終/道謝、道愛,送老爹安詳往生
- 如何圓滿走向人生的「畢業典禮」?學會在還康健時,便能擁抱死亡. 臨終過程從數小時至數天或一周,皆有可能,端看個人的疾病狀態與生理狀況。當個體的生理狀態進入臨終階段,身體的心、肺、肝、腎等重要器官也將進入休眠關機狀態,我們能由各種臨終的徵象得知,如:不規律呼吸、呼吸暫停、血壓下降、尿量減少、呼吸出現「嘎嘎」音、身體末梢的紫斑、四肢冰冷等。