K.O. 代謝症候群的 7 大行動方案：行動 2 減少飽和脂肪

In Healthcare, Nutrition & Diet By Sigrid On

快來和我們一起看看遠離代謝症候群的第 1 大飲食行動方案「高纖」吧！

遠離代謝症候群的健康飲食習慣有七大行動方案，今天來介紹行動 2️⃣

少吃富含飽和脂肪酸及膽固醇的食物

以生理男、女性分別以體重 70、55 公斤的靜態工作者來估計，「脂肪」的每日建議攝取量上限，生理男是 70 公克、生理女是 55 公克，而「飽和脂肪」的每日建議攝取量上限，生理男是 23 公克、生理女是 18 公克。

但先前國內的營養健康狀況調查結果，在在顯示國人的脂肪、飽和脂肪攝取量都超過上限 😰😰

世界衛生組織建議：健康飲食應限制由脂肪提供的熱量攝取，以不飽和脂肪取代飽和脂肪，而飽和脂肪建議攝取上限應低於每日建議攝取總熱量 10%；美國心臟協會更建議每日飽和脂肪攝取量為建議攝取總熱量的 5-6%。

❶ 「飽和脂肪」

動物性食物、肉類及奶類（乳脂肪）、椰子油、棕櫚油、奶油等食物，飽和脂肪酸含量高，而攝取過多的飽和脂肪會怎麼樣呢？

因為呀～飽和膽固醇容易沉積在血管壁，讓血管內壁增厚、血管彈性降低、血壓上升，會增加血栓、中風、心臟病等心血管疾病的風險。研究指出，若總熱量中以多元不飽和脂肪取代 5% 來自飽和脂肪的熱量，可減少約 11.5% 冠心病死亡的機率。

至於乳品的部分，每 100 毫升全脂鮮乳含有約 2.5 公克飽和脂肪、低脂乳品約 0.9 公克、而脫脂乳品僅約 0.2 公克。台灣人的鈣攝取量普遍不足，建議大家每日攝取 1.5 – 2 杯低脂或脫脂乳品。

營養樹整理的日本超夯「人體肥胖部位圖」，讓大家輕鬆一下 😂😂

❷ 「紅肉」與「加工食品」

動物性肉類中，又以紅肉的飽和脂肪含量高。每 100 公克的白肉所含的飽和脂肪較低，如去皮雞胸肉僅 0.3 公克、鱈魚 1.2 公克、蝦 0.2 公克，而每 100 公克的紅肉，如牛小排飽和脂肪量約 13 公克、牛五花肉 21 公克、腓力牛排 5 公克、豬五花 13 公克、豬絞肉 5 公克、羊排 11 公克，可達白肉的 10 倍以上 😱😱

不同肉品的飽和脂肪差異極大，建議大家選擇餐點或食材的蛋白質時，應優先選擇豆類、家禽類（如雞、鴨肉）及海鮮類（如魚類）等白肉，選擇瘦肉取代油脂高的肥肉，並且去掉皮，就可以大大減少飽和脂肪的攝取。紅肉攝取過多也會增加大腸癌發生的風險，而動物內臟、蛋黃、魚卵、蟹黃等食物的膽固醇含量高。

香腸、醃肉、魚餃類、素肉等加工品也都建議少吃，加工乳製品也應酌量攝取，例如每 100 公克香草冰淇淋含有約 8 公克飽和脂肪、乳酪每 100 公克則有約 18 公克的飽和脂肪。

紅白肉肉有趣比較，營養師團隊 Nuture Fit 向大家介紹 🙃🙃

感謝大家的收看，爾科接下來會詳細介紹遠離代謝症候群的第 3 大飲食行動方案：避免攝取反式脂肪，敬請期待唷 🤡🤡

245 thoughts on “K.O. 代謝症候群的 7 大行動方案：行動 2 減少飽和脂肪”

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  235. Slowly return the bar alongside the identical path,
    stopping simply wanting full elbow extension—you don’t
    wish to hyperextend your elbows on the backside. We can take additional benefit of the lengthy muscle heads being on stretch utilizing another depth
    approach, which is actively contracting the triceps during particular dumbbell bicep workouts.
    As A Outcome Of of the position of the arm back behind the physique on this incline
    curl, we’ve just placed slightly extra stress on the lengthy muscle heads of the biceps as a end result of it’s in additional
    of a stretched position. So we must address that individually in our biceps exercise for mass, and we will
    do so with a variation of a standard dumbbell curl, the
    Banded Dumbbell Curl. We know that we’re limited by our options for biceps training, and this method takes our
    regular chin up train to a different stage and helps you construct stronger biceps rapidly.

    It Is finest to do a full body routine 3 days every week with
    1-2 rest days between workouts as a outcome of it allows for sufficient relaxation time between exercises.
    This type of exercise with a quantity of units of compound exercises and a big coaching volume will help maximize muscle achieve,
    muscle hypertrophy and power. You can do barbell compound workouts on the
    fitness center or a full body dumbbell workout at residence
    with adjustable dumbbells. Performed on an incline bench, this variation holds
    your torso in place, decreasing momentum and ensuring constant rigidity on the biceps through
    a higher vary of movement than many curl variations. By focusing on each the lengthy and quick
    heads of the biceps, Spider curls help create thicker, extra defined arms.
    Keep your chest towards the bench, use a full ROM, and concentrate on controlled reps.

    Barbell or EZ curls are the simplest bicep train; they
    aim the biceps without overcomplicating the motion and are nice for any talent degree.

    As you achieve power, you’ll find a way to
    add weight or reps, just be sure your kind sticks and your elbows don’t feel any strain.
    In this movement, the arms are fully prolonged at your sides, so the vary of motion is
    way larger than a normal curl, requiring the biceps to lift for an extended period.

    Twist the towel a number of instances until it forms a protracted, noodle-like shape.
    Sitting within the chair together with your feet on the floor, place the center of the towel beneath one foot.
    You don’t need any complicated gear to do this transfer — simply an on a daily basis bath towel and a chair.
    Forget common push-ups — your biceps will really take off
    with dive-bombers. Modify the pose by putting your forearm on the ground instead of your hand.

    This quantity, in flip, helps your muscular tissues to
    develop again bigger and stronger because they’re getting used to handling weights at very shut proximities to muscular failure.

    Bicep supersets are extremely effective for constructing muscle
    for two main causes. You also can take a look at our 30 minute
    bicep exercise if you need to see another routine that’s not too
    lengthy or short. Second, you can do the exercise unilaterally (one arm at a time) to
    effectively double the resistance whereas guaranteeing that both of your arms get equal work.
    Drag curls create an intense peak contraction and emphasize the lengthy (outer) head of your biceps.

    This exercise combines the experts’ picks into one killer coaching session. We advocate doing this exercise by itself and not paired with
    one other bigger body part beforehand, so you’re recent and at
    your strongest. Really Feel free to use one or two of
    the “Intensify It” strategies outlined within the article.
    Grasp an overhead bar with an underhand grip, palms spaced just a
    few inches apart.
    The body has no magic switch that determines
    whether or not you’re figuring out with dumbbells or your bodyweight.
    Rest 2-3 minutes between sets of hammer curls and dumbbells curls to have the ability to fatigue and strengthen the all-important fast-twitch muscle fibers.
    We’ve really helpful sets of reps here to compensate for the shortage
    of heavy resistance, however you’ll find a way to carry out
    even larger reps should you assume that your biceps can handle
    it. For this purpose, you’re naturally stronger on hammer curls than dumbbell curls and will always
    carry out them second in the pairing.
    Again, this is not complete isolation or a ‘short head bicep exercise’
    but it’ll have a greater affect on the brief head
    of the biceps. For this one, bend your elbows and curl the weight toward you
    as you rotate your wrist. The two heads of the bicep are the long head
    and the quick head. The long head lies more laterally on the arm, and the brief head more medially (the
    “inside” of the arm).Another muscle that tends to be forgotten is the brachialis.

    With the barbell curls, we will bump you up into a higher rep
    vary. You can stick with the identical rep range when you choose, but muscle tissue grow well with somewhat bit
    of variety. Now that you’ve seen one of the best bicep workouts for every type of
    goal and individual, it’s all the means down to you. Your biceps won’t
    gain noticeable dimension overnight, however when you can string collectively a number
    of months of constant exercises, then there’s a good
    chance that you’ll feel your sleeves getting a bit
    tighter. Focus curls will improve your unilateral
    bicep power and allow you to to develop more symmetrical arms.

    Choose a weight that allows you to reach muscle failure by the
    goal rep listed. This scheme follows a reverse pyramid, which
    means you lighten the weight a bit on each set after your first set for barely larger reps.
    However it’s necessary to take each set to muscle failure.
    This is why after I examined close grip curls with EMG, the lengthy head had extra activation relative to
    the short head. See, when you’re holding the bar in this method, your elbows are attempting to
    “get again to neutral”. Put in one other way,
    when you’re utilizing a close-grip, it’s like they’re attempting to externally rotate or
    “pull the bar apart”. To discover out what workout routines really goal
    every of the bicep heads, I did what any normal gym-bro would do.

    The barbell army press is your main shoulder energy builder.

    Because it’s a compound train, it actually works all three deltoid heads in addition to your triceps, so you must be
    able to carry fairly heavy weights. However there’s
    still nothing like a bicep-focused exercise to supply the large arms
    you need. And whereas cable machines, barbells and chin-ups can play a task in constructing sleeve-bursting, high-profile beach muscles,
    nothing beats dumbbells when it comes to delivering biceps
    outcomes. The primary lower body muscular tissues focused throughout a push press are the glutes (the prime movers of
    the quarter squat portion of this exercise), hamstrings,
    quads, and calves.
    The barbell curl is arguably one of the best bicep train for mass achieve that
    was ever created as a result of it permits you to
    overload your arms with the heaviest potential weights. Lifting heavy like this targets the fast-twitch
    muscular tissues fibers, which in the end results in extra
    bicep progress as a end result of these are the fibers that grow the largest.
    So when you struggle to make use of the correct kind when curling,
    then preacher curls are definitely the highest bicep train for
    maintaining the resistance on the working muscle.
    Simply ensure to lift the bar (or dumbbells) all
    the best way up and down on every rep so that you recruit as many
    muscle fibers as attainable.
    As A Outcome Of you can’t cheat with the machine preacher curl, it’s
    a great possibility for focusing solely on the biceps.
    I place it within the S-tier as one of the most effective bicep
    exercises for building both dimension and power.

    The standing dumbbell curl is among the easiest bicep workout routines with
    dumbbells and may be carried out anyplace. It targets each biceps individually, which may help handle size imbalances.

    Regardless Of this, it remains a great bicep exercise for beginners seeking
    to construct a foundation of strength.
    This exercise is designed to be done as part of a body half break
    up routine, where you train different muscle tissue on different days.
    For example, you might train your chest in the future, your legs the
    subsequent, and then hit your shoulders and biceps a day later.

    However don’t be that guy who does a set of biceps curls after which spends two minutes
    taking a look at a telephone earlier than trying a second set.
    No, it’s time to condense your workout and get a critical
    pump—in just half an hour. For this cause, if you’re following a push/pull strength coaching routine, you may be likely already doing a
    back and biceps exercise every time you hit your pulling muscles workout.
    In this text, we are going to discuss what back and bicep workouts entail and tips on how
    to perform again and bi workouts based on your present fitness degree
    and strength coaching objectives. The dumbbell snatch is an explosive exercise
    that can improve total physique power and strength with
    an emphasis in your shoulders, quads and back.

    If you select the most effective exercises and apply the proper methods
    you may get so much from your exercises in a much shorter time period.
    Most picks for this listing of the most effective biceps workouts require some type of
    tools, be it a barbell, a set of dumbbells, and even expensive machines.
    Nonetheless, should you train at house and don’t have
    the area or the money for such contraptions, you possibly can still do several glorious arm workouts, like the chin-up and the bodyweight curl.
    You also can do cable curls with a rope,
    which turns it into an alternative to the dumbbell hammer curl.
    The impartial grip reduces the load in your biceps
    however increases it in your brachialis and brachioradialis muscles.

    Even if you’re no yogi, this traditional transfer will work your biceps and
    your core. Your shoulders would possibly work hard on this pose,
    but your biceps just might work more durable. It’s nearly impossible to keep observe of
    your progress with no exercise log. Our app StrengthLog is 100% free to download and use as a exercise tracker and
    basic energy coaching app.
    If you’ve been getting some wrist pain from common curls,
    this might be your answer. His “primitive” ways have been most obvious
    within the lifting “retreats” he and his buddies would
    go on in the Austrian countryside. They’d load up a number of cars with weights (and admiring girls) and
    drive to a remote area within the trees where they could train.
    You have many other muscles in your body which are necessary in fact, however by
    doing compound, full physique workout routines, the smaller
    muscular tissues ought to have adequate stimulation. Bicep TRX workout routines tick all the bins; they’re challenging, enjoyable, and extremely convenient.
    With a suspension trainer, an anchor point, and a average quantity of house, you
    may give your arms a great workout and make them develop.

    If you need to combine reverse curls and bicep curls into one handy
    movement, then you want to definitely do Zottman curls with the TRX.

    Performing TRX biceps exercise is convenient because all you need is a suspension trainer and
    a spot to anchor it.
    To obtain totally developed biceps, you can’t rely on long-head
    workouts alone. To shift the emphasis to the quick head,
    you may use totally different angles that basically do not permit the lengthy head to fully stretch.
    The workout follows a pyramid, that means you add weight on each set (for fewer reps), however take only
    your ultimate set of each exercise to muscle failure.

    These superior biceps workouts will maintain your coaching fresh, fun, and fascinating.
    Going too crazy with your biceps exercises can be counterproductive.
    Since your biceps are a small muscle group, they need more time to recover
    than greater muscle tissue like quads. You should await no much
    less than seventy two hours earlier than training
    your biceps once more. Furthermore, individuals with a balanced physique don’t need to coach them greater than twice a week.
    An perfect biceps training routine should have a mix of free-weight
    and cable workout routines.
    The hammer curl is a well-liked train that targets the brachialis,
    a muscle situated beneath the biceps. By using a neutral grip, the hammer
    curl shifts some focus away from the biceps
    and toward the brachialis, which is important for making a fuller arm appearance.
    While the biceps may not be as engaged as with
    other exercises, hammer curls are crucial for general
    arm improvement. Round 2Eight chin-ups, 10 hammer curls, 10
    inverted rows, 10 barbell curls, 25 resistance band biceps
    curls.
    If you want to find a way to carry any sort of load, from baggage to your children,
    you will want healthy flexion. Your biceps additionally supinate the forearm (turns
    it to face upward). Any biceps exercise where the arms are held in entrance of the physique
    will preferentially goal the brief head more whereas lessening that of the lengthy head.

    That being said, IF you’ve a workout cut up proper now that
    you simply actually like, all you have to do is just use what
    you realized right here and apply it to your pulling
    and biceps workouts. The most necessary a half of this program isn’t essentially the program itself however quite the knowledge and suggestions.
    Quite, you can take what you discovered and apply it to what
    you’re operating.
    Correct kind, adequate training volume, and a healthy, high-protein food regimen that’s
    acceptable to your training targets are what primarily determines your bicep development.

    [2] Nonetheless, you can argue that barbell curls are the best bicep mass builder.
    This is as a result of they enable you to overload your muscles with extra resistance than the opposite bicep
    exercises. All one of the best bicep exercises embrace the incline dumbbell curl as a result of no different exercise locations as much mechanical
    tension on the biceps.

    References:

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