輕鬆減重不復胖，減重小撇步不藏私大公開

輕鬆減重不復胖，減重小撇步不藏私大公開

減重一直是一項不簡單的大工程，炎炎夏天到了，相信不少人渴望能在沙灘上展現自己結實的腹肌、蜜桃臀，並為此拚了命的運動、斷食，卻發現成效不彰。到底是哪個環節出了問題呢?是運動的方法、強度不對，又或是斷食之後餓昏了頭，放棄飲食紀律而報復性狂吃?而在確立正確的飲食、運動習慣後，到底多久才能瘦下一公斤呢?

有時候用對方法比埋頭苦幹更重要，以下統整介紹正確的減重飲食、運動方法，並告訴您中醫的減重門診可以如何拉您一把!

減重飲食

1該挑什麼吃？

蛋白質屬於熱量低、飽足感高的高CP值選項，舉凡健身餐裡的水煮雞胸肉、或是便利商店的茶葉蛋都是不錯的選擇，對於減少熱量攝取有直接的幫助，可以作為減重飲食的主力。

燕麥飲一樣熱量低、飽足感高，而且唾手可得，小小一瓶就能提供不錯的能量續航力。

綠色蔬菜富含纖維素有助於排便，而玉米澱粉含量多不要吃太多；水果類多半含有水分及纖維素，然而其內糖分不低，例如芒果、葡萄等等，當作點綴即可。

多喝水很重要，有時候身體會把缺水的訊號視為飢餓，攝取水分後連帶飢餓感也消除了。飯前喝水可以用水分填塞胃袋，降低飢餓感連帶減少進食量。進去的少，出來的也少，某些人在斷食後會有便秘的情形，而充足的水分可以改善這個情形。

2該怎麼吃？

以著名的168斷食來說，便是盡量壓縮自己的飲食時間在8小時內，然後其餘的16小時讓腸胃休息。初學者不建議一開始就餓這麼久，可以先從1212或是1014開始，主要是讓自己習慣低熱量攝取的身體變化過程：飢餓感頭幾個小時比較強烈，身體提醒自己用餐時間到了。但再過一段時間，當體內肝醣開始分解或是糖質新生開始作用，身體消耗自身庫存以拉抬血糖後，飢餓感便被沖淡了，取而代之的是一種思緒清晰的感覺。

3該怎麼排計劃？

1 我個人很喜歡這句話「意志力就像是一瓶600cc的飲料，用完就沒了。」可能有人有超人般的意志，但身為普羅大眾的我們，盡可能讓習慣去主導生活，或許好習慣的養成不易，但當它們成形後，身體和心靈對於遵循習慣行事可說是相當不費力。

2盡可能不要把吃喝和自己的獎勵或是挫折安撫綁在一起，因為情緒上的飲食是可以很不理智和可觀的。

3為自己的斷食目標多增加一些彈性，可能一週7天安排一天讓自己吃得稍微豐富一些，可能1～2餐作弊餐，也讓自己緊繃的意志力稍微獲得舒緩。

4 執行斷食偶爾會遇到低血糖的情況，發生暈眩、心悸、頭重腳輕、盜汗等等的狀況，特別是初學者剛要去適應斷食的過程時，嚴重當然要就醫，若症狀輕微可以準備一些快速糖分來源諸如巧克力、能量棒等以備不時之需。

減重運動

1重訓>有氧運動，身體的肌肉量越大，基礎代謝率越高，每天能燃燒掉的熱量也越多，因此多重訓長肌肉是不錯的選擇。有氧運動諸如游泳、跑步、球類運動等等可以強化心肺功能、訓練核心肌群穩定度，有助於提升重訓效率，可以安插在重訓日之間，作為輔助訓練，讓身體熟悉運用肌肉的感覺。

2重訓和有氧運動最好不要排在同一天，有研究顯示會干擾肌肉的生長發育，讓重訓事倍功半。

3凡事量力而為。重訓新手首重姿勢的正確性，讓身體肌肉習慣以正確的方式收縮、承受重量。雖然肌肉的成長建立在每次超越負荷時產生的撕裂和修復，然而這個程序也是建立在身體已經習慣特定的施力模式的前提下，並且是漸進式的成長。或許有人天賦異稟可以爆炸性的獲得肌肉成長，但多數人的爆炸是炸斷自己的肌束。

4新手或是幾乎沒有運動時間、運動習慣的人可以先試著建立1週1～2次，每次10～30分鐘的運動習慣，以略有喘感並有流汗為佳

一公斤要多久？停滯期

健康的、不易復胖的減一公斤大約需要一週，而長遠來講大概2～3個月可以減掉自身體重的10%。不過有一點值得注意的是在增肌減脂的減重過程中，由於精實的肌肉重量會大於脂肪，因此可能妳/你正在正確的途徑上體重卻一直持平，這個時候可以養成量腰圍的習慣，輔助紀錄自己減重的進度，男性理想腰圍90公分以下，女性理想腰圍80公分以下。

減重中醫

去濕利水：

妥善節制飲食，定期運動的情況下仍然體重高居不下，或許你的體質本身即屬多痰濕、多濕氣體質，中醫有專門燥濕化痰、去濕氣的藥方可以使用例如防己黃耆湯、越婢加朮湯..等等

潤腸通便：

水喝太少、宿便太多，甚至有便秘的狀況，中醫也有潤下、攻下的藥方可以解決這個問題，例如防風通聖散、大承氣湯..等等。

增加新陳代謝：

增加身體的基礎代謝率，增加身體燃燒脂肪的效率和速度，就彷彿讓自己的身體模擬正在運動、分泌腎上腺素的情況，進而達到減重的效果，例如麻黃、綠茶萃取物..等等。

降低脂肪堆積：

人會變胖基本上是身體吸收的熱量大於消耗的熱量，隨後被轉變成脂肪大量囤積在腹部周圍，藉由降低脂肪的吸收，直接降低進入人體的熱量，例如山苦瓜。

降低糖類吸收：

作用在味蕾，妨礙味蕾對糖的反應，減少人體能從糖分獲取的欣悅感，進而降低糖份的攝取，例如武靴葉。

提升飽足感：

嘴饞怎麼辦？有時候就是甜癮發作想吃點甜的，有時候就是覺得肚子還有點空，還可以塞得下一點東西，這時候寒天就能派上用場啦！

埋線:

將羊腸線(人體可自行吸收)透過特殊針具、手法植入腹部穴位，達到減少脂肪堆積的效用。

立即掛號!

更年期症候群（二）更年期憂鬱憂鬱症

 Vicky是個年過六十的退休人士，理論上來說應該過著每天看股市、數鈔票、遊山玩水的逍遙日子，殊不知煩惱著實不少…

兒子不成材，沒有理財觀念，唯一一點積蓄竟然都砸在什麼Kawasaki的綠色重機上，成天只想騎去台七乙把妹，前陣子又遇到渣女被騙了十幾萬…

「哎..真不知道是出生的時候撞到還是怎樣，叫他好好買0056不聽，非得打腫臉充胖子。這下好了，被壞女人騙了之後在家裡一副魂不守舍的死樣子…哎」

女兒不喜歡唸書，總喜歡穿的花枝招展又暴露拍抖音，最近好像又跟一幫外拍攝影師走得很近，其中有幾個總是一臉豬哥樣打量著她…

「哎..都快畢業了也不想想該做什麼工作，替未來做打算，整天在那邊恐龍扛狼，扛狼恐龍。我的天啊，那也算歌嗎？穿去外拍奶都快露出來了，叫她小心一點又嫌我囉嗦、老古板..哎」

先生大男人主義也不是一天兩天的事了，襪子、衣服亂丟亂掛，家裡的椅背像是會長衣服一樣。整天只會賴在沙發上穿著一條內褲抓屁股、看電視，放的屁又很臭。

「哎..當年那個英俊挺拔的軍官到哪裡去了呢？叫他少吃點，體檢紅字已經快多得像女兒死當的成績單一樣了，還是成天拿洋芋片往嘴裡塞，喔我快氣到中風了，喔不對，他可能會比我先中風…想當年就叫他買信義區的房子，買了就發了，偏偏買什麼地龍市新北市..哎」

更年期的妳心情不好鬱卒嗎？除了生活上的各種鳥事之外，其實跟著更年期一起不見的雌激素也要負很大一部份的責任呢！

我們首先要認識一下何謂HPO生殖軸：

H代表Hypothalamus即下視丘

P代表Pituitary即腦下腺

O代表Ovaries即卵巢

一物管一物，階層分明，下視丘(Hypothalamus)分泌性釋素(GnRH)督促腦下腺(Pituitary)分泌促濾泡激素(FSH)和黃體促素(LH)，並在卵巢(Ovaries)產生雌激素(Estrogens)、在睪丸(Testes)產生雄激素(Androgens)。

就像機械運作時間一拉長，內部的齒輪、零件開始腐朽、脫鏈，人體也一樣，隨著年歲進展，HPO生殖軸的三個器官皆退化，性釋素(GnRH)和雌激素(Estrogens)便一齊大幅衰減。

而雌激素衰退為什麼會那麼嚴重呢？由於她是單胺氧化酶（Mono amine oxidase簡稱MAO)的剋星，有她在MAO不敢造次。MAO專門清除血液裡負責快樂的「單胺類」神經傳遞物質：血清素(5-HT)、正腎上腺素(NE)以及大家比較常聽見的多巴胺(DA)，像極了催狂魔似的，見不得別人快樂。

更年期的憂鬱中醫可以怎麼幫助妳呢？

《內經》裡面預測停經的時間點頗為準確：「七七任脈虛，太衝脈衰少，天癸竭。」七七得四十九，指的就是49歲，而天癸指的是腎臟的精華。49歲以後腎精趨近於耗損完畢，而肝臟也出現鬱結甚至化火的情況，理當補腎陰、調肝氣、降肝火，選用諸如柴胡、白芍、熟地黃、杜仲、梔子等上好藥材，熬煮成水煎藥劑，日服一至二劑持續一至三個月，修復強化HPO生殖軸功能的同時也帶來好心情！

掛號請按此~

Coughing

 White smoke drifted slowly into the air, resembling a snake winding its way upward. John Wick glanced at the handgun in his hand and attached a silencer to it. The target was right behind the door in front of him.

"It's time to do it." he thought.

Little did he know that a rapid continuous coughs, like bursts of firecrackers, exposed his presence. He was forced to abort his mission and vanished into the night.

Having taken her medication and recovered from her fever and headache, Annie had spent quite a lot of time at home. She had almost finished watching all the series on Netflix. Having been diagnosed with COVID-19, she currently felt her body was somewhere in between good and bad. While her body condition had improved significantly compared to the first few days, she still experienced a decline in stamina. Engaging in aerobic exercises made her wheeze, and she continued to cough.

Coughing gave her great irritation and restlessness.

Coughing made her day.

When she tried to start doing things in the morning, she would cough a dozen or even twenty times before it ceased. Writing something, watching a show, or even drinking water required slow motion, fearing that she might trigger another round of unstoppable coughing.

I presume that everybody knows the impact of smoking on the body. Apart from nicotine, the combustion of tobacco and the particles produced by exterior packaging would enter the respiratory tract and lungs, prompting the body's natural response to expel foreign substances and leading to  coughing.

Vaccine? Check!

Antiviral medicine? Check!

"清冠一號"NRICM101? Check!

Essentially, the main force of the virus had been eradicated, leaving about ten percent of them acting like guerrilla fighters hidden in a jungle, sabotaging and messing up with the poor patients. Coughing is a common yet sometimes annoying sequela.

In traditional Chinese medicine, the formula "辛夷清肺飲" (Xin Yi Qing Fei Yin) includes ingredients like Xin Yi, Sheng Ma, and Pi Pa Ye, which facilitates lung circulation and helps eliminate phlegm lodging in the respiratory tract and bronchi. Huang Qin and Shi Gao are responsible for clearing heat in the lungs, acting like a fire-fighting team. Additionally, some Bai He and Mai Men Dong are added to replenish the depleted Lung Yin during the course of the illness.

Lung yin, in plain words, refers to the material composition of the lungs. Imagine it as bricks used to build a house, which can be damaged during a storm, repaired with Chinese medicine . 

The formula "生脈散" (Sheng Mai San) is quite simple, containing only three medical herbs. However, it can be particularly beneficial for patients experiencing weakened speech, physical fatigue, and dryness of the mouth and tongue:

Ginseng (人參) greatly boosts vitality and enhances physical strength and focus.

Mai Men Dong (麥門冬)  has a slightly cold attribute, helping to replenish Lung Yin and clear Lung Heat.

Wu Wei Zi (五味子)  has a sour and astringent attributes, which can consolidate Lung Qi, strengthening lung function.

月經Part3子宮肌腺症、子宮肌瘤、子宮內膜異位瘤

子宮、肌肉、瘤用這三個元素排列組合就能得到標題的三個看似相同，實則略有差異的三個常見婦女疾病，究竟它們的成因是什麼呢？

子宮內膜異位

女性月經的原理在於為受精卵形塑著床的環境，若無受精卵，增厚的子宮內膜便崩落形成經血排出體外，但如果崩落後的子宮內膜不想走呢？那就會造成許多的麻煩，就像具有再生能力的鮮紅異形，爬到哪裡長到哪裡，統稱為子宮內膜異位。

而根據子宮內膜亂跑的位置，便形成不同的疾病：跑到卵巢的被稱為子宮內膜異位瘤（Endometrioma)俗名為巧克力囊腫，因其咖啡色、黏稠的外觀；跑到子宮肌肉層的則被稱為子宮肌腺症（Adenomyosis)。

子宮內膜異位的患者可能出現經痛、不孕（約有1/4的不孕婦女本身有子宮內膜異位的情形）、性交後疼痛和骨盆疼痛等症狀。

子宮內膜異位治療上分為藥物和手術，病灶不大的話以賀爾蒙類藥物抑制過度成長；病灶過大則是以手術清除。

子宮肌瘤

子宮肌瘤（Uterine fibroids) AKA平滑肌瘤、纖維瘤則是一個普遍而大多數為良性的腫瘤，只要是35歲以上的女性大概每4-5人就會有1人得到，只有大約十萬分之一的惡性機率。

肇因於過度旺盛的雌激素刺激，導致平滑肌細胞長太多、長歪才演變成子宮肌瘤，分佈位置有漿膜下（Subserosal)、肌層間（Intramural)和時常因為壓迫到子宮內膜，影響胚胎著床導致不孕的黏膜下（Submucosal)子宮肌瘤。

子宮肌瘤的症狀包括經痛、頻尿、不孕…等。

子宮肌瘤的治療方式可分為藥物和手術。對於小於5公分的病灶傾向於藉由施打停經針，減少雌激素的分泌，可以讓大小縮水約一半，但是會伴隨諸多更年期的症狀（正常生理上的停經)諸如潮熱、盜汗、黏膜乾燥、性慾低下、骨質疏鬆..等；若病灶大於5公分則傾向手術切除，然而在生理上完全停經之前，仍有可能再度復發。

[更多關於更年期症狀的訊息請點這裡]

多囊性卵巢症候群

同場加映多囊性卵巢症候群（Polycystic Ovary Syndrome簡稱PCOS)。一般女性每個月都會產生20～30個候選濾泡，並從中選出一個脫穎而出，形成成熟的卵子。然而多囊性卵巢的患者會因為體內過高的雄性激素，導致那數十個候選濾泡統統變成啞彈，不成材就算了，又全部一股腦塞在患者的卵巢裡面。

多囊性卵巢常見症狀為月經異常和不孕，肇因於卵巢內部大量功能低落的濾泡；雄性激素過多導致的唇周、四肢多毛和旺盛的痘痘；肥胖跟多囊性卵巢則似乎互為因果，肥胖本身會增加多囊性卵巢的機率，而多囊性卵巢患者異常的代謝機能又容易導致肥胖。

[更多關於減重的訊息請點這裡]

一般多囊性卵巢症候群的常見治療目標為透過藥物減少雄性激素的分泌、促進卵子的成熟發育以排卵、增加代謝速率以減少體重。

個人臨床上處理這些婦科疾病會比較傾向使用水煎藥的劑型，相較於科學中藥粉而言濃度較高、藥性較強。

首先會加一些破氣行血的藥材諸如三稜、莪朮、枳實..等扮演破門攻堅的特警隊的角色，驅逐恣意生長的異常組織；接著再視患者體質需要補肝補腎，放一些柴胡、白芍、熟地黃、杜仲..等當作後勤支援小組；去除濕氣放陳皮、砂仁、蒼朮..等；補氣放當歸、人參、黃耆..等。平均而言持續服用約1-3個月，便能收到不錯的治療效果!

掛號請按此~

Dizziness

Recently, Mary's menstruation came, and the majority of blood loss appeared in the first few days, with some dark-colored blood clots . She often felt physically tired and weak. To make matters worse, when she changed her posture from  sitting to standing, she often felt black in front of her eyes and inclined to faint.

Bob has been running several kilometers every day recently to participate in the singer's audition . In order to look fit, he often merely eats one meal a day or even none. Today, he feels very uncomfortable. In addition to severe dizziness, his body keeps sweating.

After playing basketball, John caught a cold. In addition to sneezing, runny nose, and nasal congestion all day long, his  head often felt dizzy a lot, as if it was covered by a piece of wet cloth. He felt heaviness among his head and his thoughts were much duller than usual.

Kevin, who is studying medicine, gets up early today to study for a midterm exam, but suddenly feels dizzy, heavy-headed and light-footed, and his eyes keeps twitching(Nystagmus) and he feels nauseous. After a while, Kevin calms down and integrates the knowledge he had learned before, and presumed that he might have a dislodged ear stone.(Benign paroxysmal positional vertigo,BPPV)

Identical symptom  yet so many possibilities

Anemia can cause dizziness, especially for women who experience heavy menstrual bleeding, if they have congenital Thalassemia or iron-deficiency anemia, the symptoms will be more obvious. If there is a sudden black out  occuring  while changing posture, it is known as orthostatic hypotension , which is also related to anemia. 

The treatment is mainly to improve anemia and pay attention to not changing postures too quickly. Modern medicine may recommend some iron supplements, and we Chinese medicine physicians can use herbs such as Si Wu Tang, Dang Gui, and Huang Qi to supplement oxygen and blood.

Hypoglycemia often causes symptoms such as dizziness and sweating, and the body will feel very weak due to the lack of energy needed for momentum, which will also affect the strength and coordination of muscles. Many people who engage in intermittent-fasting will encounter such discomfort, so it is recommended that people  prepare some energy bars or chocolate bars around them in case of emergency. If the symptoms are too severe, remember to see a doctor.

We Chinese medicine physicians may diagnose  the cause of a flu with wind, cold, and dampness. If one's head feels particularly heavy, like being covered with a layer of cloth, the dampness is stronger and excessive. The Chinese herbal medicine can achieve the effect of dispelling wind, dispelling cold, and removing dampness. We could use Gui Zhi Tang as a basic formula to repair the damaged body and spicy and warm medicine such as Fang Feng, Qiang Huo, and Ma Huang. Adding some Cang Er Zi will help with nasal congestion, and Cang Zhu and Chen Pi can be used  to remove dampness more efficiently.

Dislodged ear stones(Benign paroxysmal positional vertigo,BPPV) is quite difficult to be dealt with. The human body is symmetrical, so there are paired organs such as ears, hands, and eyes. When the ear stones on either side are affected by external forces or self-influence and leave their original positions, it will cause imbalance on both sides, resulting in symptoms such as dizziness, heavy-headed and light-footed, eye movement (Nystagmus), nausea and vomiting. This situation does not require medication or injection. Seek an experienced otorhinolaryngologist to perform the canalith repositioning procedure(CPR) and the symptoms will relieve.