版上提到高蛋白摄取 总是一些偏向恐慌的意见， 故选择文章翻译 提供做为参考。 不过也请注意，bb.com是有商业网站 有些内容还有再探讨的空间。 原文 http://www.bodybuilding.com/fun/layne38.htm Are High Protein Diets Safe? By: Layne Norton 高蛋白摄取安全吗 作者 Layne Norton Ever since the day I first touched a weight, I've heard them, the myths surrounding weightlifting and bodybuilding. I'm sure you've heard some of them at one time or another as well. Everything from "weightlifting stunts your growth" to "lifting weights shrinks your penis" to "you know creatine is a steroid, right?" 从第一天接触重训我就已经听到，这些有关於重训与健身的迷思。我确信你也同一时间听 过一部份或在另一时间听到。像是「重训让你矮小」、「举重让你鸡鸡缩小」、「你知道 的，肌酸是一种类固醇 -_-|||」等等. While many myths are easy to write off as being ridiculous, the myths surrounding protein intake are more widespread. Many people have the impression that high protein diets are unhealthy. Kidney damage, liver damage, heart disease, osteoporosis and others have all been blamed, to some degree, on high protein intakes. 虽然大部份的迷思很容易破除、证明为可笑的谣言，有关蛋白质的摄取的迷思则更广为流 传。许多人有这个印象：高蛋白摄取是不健康的，肾脏、肝脏伤害、引起心脏病、骨质疏 松，还有其它的，某种程度上，也被归咎於高蛋白的问题。 Even the American Heart Association's (AHA) Nutrition Committee stated in 2001 "Individuals who follow these (high protein) diets are at risk for... potential cardiac, renal, bone, and liver abnormalities." Unfortunately for the AHA, there is very little scientific validity to their claim, and much scientific evidence to the contrary. 甚至美国心脏协会(AHA) 营养委员会在2001年发表「摄取高蛋白的人处於以下疾病的风险 ....潜在的心脏、肾脏、骨头、肝脏等异常。」但不幸地，对於AHA 所言，仅有很少的科 学上的验证，甚至有很多的科学证据是指向相反的结论。 Myth One Kidneys 迷思一 关於肾脏 The kidneys are involved in nitrogen excretion, and thus it has been theorized by some that a high nitrogen intake (protein) may cause stress to the kidneys. Additionally, low protein diets have typically been recommended to people who suffer from renal disorders. To conclude that a high protein intake damages the kidney is very tenuous however. 肾脏与氮的排泄有关，因此被理论上认为，高蛋白摄取会造成肾脏工作的压力，此外低蛋 白饮食，也成为对於肾脏有问题的人典型的建议。然而，要下结论说高蛋白饮食伤肾却是 论据薄弱的。 A study examining bodybuilders with protein intakes of 2.8g/kg vs. well trained athletes with moderate protein intakes revealed no significant differences in kidney function between the groups.1 Additionally, a review of the scientific literature on protein intake and renal function concluded that "there is no reason to restrict protein in healthy individuals." Furthermore, the review concluded that not only does a low protein intake not prevent the decline in renal function with age, it may actually be the major cause of the decline!2 一则研究：健身者摄取蛋白质2.8g/kg 体重，与训练充份的运动员摄取中等份量的蛋白质 ，发现两者并无肾脏功能上的显着差异。附带的，一对於蛋白质摄取与肾功能论文的评论 ，其结论是「对於健康的人没有理由限制蛋白质摄取」 此外，这则论文评论也下结论：只有低蛋白质摄取不会保护肾功能随年龄的衰减。低蛋白 质摄取有可能是这种肾功能随年龄衰减的主因。 This conclusion is supported by the fact that the Modification of Diet in Renal Disease (MDRD), did not reveal a low protein diet to be beneficial to blunting the progression of chronic renal failure.3 Modification of Diet in Renal Disease (MDRD) 并未透露低蛋白饮食是有益於防止慢 性肾功能失效。这支持了以上的结论。 Myth Two Liver 迷思二 关於肝脏. There is absolutely no evidence to support the notion that a high protein intake is detrimental to the liver. Protein is needed to repair liver tissue and provide methionine for the conversion of fats to lipoproteins so that they may be removed from the liver.4 Amino acids are also the main fuel source for the liver. Additionally, in alcoholic liver disease a high protein diet has been shown to improve liver function and reduce mortality and branch chain amino acids are also being investigated as a treatment for liver disease.5,6 In the case of any tissue that is damaged, protein will be required to repair the damaged tissue. Therefore, a higher than normal intake of protein is needed to provide the amino acids necessary for repair and recovery of the organ. 所谓高蛋白对於肝脏有害，这事肯定是没有证据的。对於修补肝组织、提供甲硫氨酸来把 脂肪转换为脂蛋白以移除肝脂肪，蛋白质都是必需的。 胺基酸是肝的主要能量来源 (译: 这对吗?)，此外，对於酒精中毒的肝脏问题，高蛋白的 饮食已被证实可以改善肝功能、降低死亡率，而支链胺基酸也被探讨为肝脏疾病的疗方。 任何身体组织如果受伤，都需要蛋白质来帮助修复。因此，需要高於正常的蛋白质摄取来 提供胺基酸，以修补并恢复身体的器官。 Myth Three Bone 迷思三 关於骨质. (待续) --

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