: 推 O0OO:X大的那篇我持保留態度，畢竟美國心臟協會是心臟的權威 10/23 21:50 : → O0OO:他們做的報告都有專家學者做審慎評估及研究 10/23 21:52 : → O0OO:至於Layne Norton 則只是一位業餘研究者.... 10/23 21:54 假設你相信AHA的專業，那我們來看AHA 網頁上的文章好了： http://www.americanheart.org/presenter.jhtml?identifier=11234 High-Protein Diets 高蛋白飲食 AHA Recommendation 美國心臟協會的建議 The American Heart Association doesn't recommend high-protein diets for weight loss. Some of these diets restrict healthful foods that provide essential nutrients and don't provide the variety of foods needed to adequately meet nutritional needs. People who stay on these diets very long may not get enough vitamins and minerals and face other potential health risks. 美國心臟協會並不建議高蛋白飲食來減重，其中有些特種飲食會限制某些可提供 基本營養的食物，而且不能提供營養所需要的豐富種類的食物。吃這些特定種類的 限制飲食可能會得不到足夠的維生素與礦物質，並且面臨潛在的健康風險。 Background 背景描述 Many Americans follow popular diets, such as the Atkins, Zone, Protein Power, Sugar Busters and Stillman diets. Most of these diets aren't balanced in terms of the essential nutrients our bodies need. Some are high protein and emphasize foods like meat, eggs and cheese, which are rich in protein and saturated fat. Some restrict important carbohydrates such as cereals, grains, fruits, vegetables and low-fat dairy products. If followed for a long time, they can result in potential health problems. And while they may result in quick weight loss, more research is needed on their effectiveness for long-term weight loss. ↑ 這段點名 Atkins, Zone, Protein Power, Sugar Busters and Stillman 這些特定的限制引食可能是不均衡的。 略。 These diets can cause a quick drop in weight because eliminating carbohydrates causes a loss of body fluids. Lowering carbohydrate intake also prevents the body from completely burning fat. In the diets that are also high in protein, substances called ketones are formed and released into the bloodstream, a condition called ketosis. It makes dieting easier because it lowers appetite and may cause nausea. ↑ 這段解釋超低碳水化物快速減重的原因. 略。 But these diets have other effects besides inducing quick weight loss. Most Americans already eat more protein than their bodies need. And eating too much protein can increase health risks. High-protein animal foods are usually also high in saturated fat. Eating large amounts of high-fat foods for a sustained period raises the risk of coronary heart disease, diabetes, stroke and several types of cancer. People who can't use excess protein effectively may be at higher risk of kidney and liver disorders, and osteoporosis. ↑ 這段解釋除了快速減重還有一些負作用。 譯： 但是這些高蛋白質限制飲食 除了快速減重，還有其它的效應。多數的美國人，已經吃了 超過身體所需的蛋白質。吃太多蛋白質有可能增加健康風險，原因在於 動物性高蛋白 通常是高飽和脂肪。持續吃大量的高脂食物一段時間，會提高冠狀動脈心臟病、糖尿病 、中風已及數種癌症。身體不能有效利用多量的蛋白質的人，可能會有腎臟、肝臟失調， 以及骨質疏鬆。 (解釋: 第一，前半段所說風險來自過高的動物脂肪。 第二，身體不能利用多量的蛋白質的人，我解讀是指的是沒有在做重量訓練的人， 或是重訓量不足的，身體不需要這麼多蛋白質。 即便AHA有這樣的觀點， Layne Norton也引述了夠多的論文來反擊這樣的觀點。) That's why the American Heart Association guidelines urge adults who are trying to lose weight and keep it off to eat no more than 35 percent of total daily calories from fat and less than 7 percent of total daily calories from saturated fat and less than 1 percent of total daily calories from trans fat. On most high-protein diets, meeting these goals isn't possible. 譯: 那就是為什麼AHA 的準則要求，想要減重並且維持的成年人，不能超過35%的熱量來自 油脂，不能超過7%的熱量來自飽和脂肪，不能超過1%的熱量來自反式脂肪。 在以上的那些高蛋白飲食，達到這樣的目標是不可能的。 (解釋: 如果高蛋白是靠黃豆製品豆腐豆乾、乳清、水煮鮪魚、那就蠻容易達到 這三個標準。 美國人吃高蛋白大概都是牛肉大餐，起司狂吃. 所以AHA只好先警告.) Some high-protein diets de-emphasize high-carbohydrate, high-fiber plant foods. These foods help lower cholesterol when eaten as part of a nutritionally balanced diet. Reducing consumption of these foods usually means other, higher-fat foods are eaten instead. This raises cholesterol levels even more and increases cardiovascular risk. 譯: 某些高蛋白質限制飲食，不強調高碳水化物、高纖植物性食物，這些食物如被均衡的攝取 可以幫助降低膽固醇。降低這些優良食物的攝取通常意謂著，高脂食物被攝取更多。 這將提高膽固醇並且提高心血管的風險。 (按: 這沒有提到蛋白質造成什麼問題. 而且健身人士本來就強調要攝取蛋白質和 碳水化物，並且要控制一定的比例。) High-protein diets don't provide some essential vitamins, minerals, fiber and other nutritional elements. A high-carbohydrate diet that includes fruits, vegetables, nonfat dairy products and whole grains also has been shown to reduce blood pressure. Thus, limiting these foods may raise blood pressure by reducing the intake of calcium, potassium and magnesium while simultaneously increasing sodium intake. 高蛋白質限制飲食，不提供某些必要的維生素、礦物質、纖維，跟其它的營養素。 高碳水化物限制飲食並且包含水果、蔬菜、脫脂乳製品、全穀物，已被證明，可以降低 血壓，因此，限制這些健康的食物，可能因為鈣、鉀、鎂的攝取降低同時鈉的攝取提高， 而提高血壓。 (按: 這也沒有提到蛋白質造成什麼問題. 重點是維生素、礦物質、纖維要攝取到， 這與高蛋白飲食並不衝突。) What's the best way to lose weight? A healthy diet that includes a variety of foods and is rich in fresh fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss for both cardiovascular health and appearance. The American Heart Association urges people to take a safe and proven route to losing and maintaining weight. By paying attention to portion size and calories and following our guidelines, you can enjoy healthy, nutritionally balanced weight loss for a lifetime of good health. 這段下結論 減重的方法 (略) 這樣子，有明白了嗎？ --

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