晚餐與疾病的「不解之緣」大公開
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<p class="MsoNormal" style="text-align: center;" align="center"><span style="font-size: 24pt; font-family: 標楷體;">晚餐與疾病的「不解之緣」大公開<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><span style="" lang="EN-US"><o:p> </o:p></span></p>
<p class="MsoNormal" style="text-align: justify; text-indent: 32pt;"><span style="font-size: 16pt; font-family: 標楷體;">千萬不要以為隨便進食晚餐無關緊要，國內外專家研究發現，很多疾病發生的原因之一，來自晚上不良的飲食習慣。晚餐吃錯了，小心疾病上身。<span lang="EN-US"><br>
<br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與肥胖</span></b><span style="font-size: 16pt; font-family: 標楷體;">︰<span lang="EN-US"><br>
<span style=""> </span>90%</span>胖子緣於晚餐吃太好、吃太多，加上晚上活動量小、熱量消耗少，多餘的熱量在胰島素的作用下大量合成脂肪，肥胖就自然形成。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與糖尿病</span></b><span style="font-size: 16pt; font-family: 標楷體;">︰<span lang="EN-US"><br>
<span style=""> </span></span>長期晚餐過飽，經常刺激胰島素大量分泌，很容易造成胰島素負擔加重、加速老化，進而誘發糖尿病；並且晚餐吃太多、吃太好，造成的肥胖也是會引發糖尿病。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與腸癌</span></b><span style="font-size: 16pt; font-family: 標楷體;">︰<span lang="EN-US"><br>
<span style=""> </span></span>晚餐若吃過飽，蛋白質食物無法完全被消化，在腸道細菌的作用下，產生有毒物質；加上活動量小及進入睡眠狀態中，使得腸壁蠕動慢，延長有毒物質停留在腸道內時間，增加大腸癌發病率。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與尿結石</span></b><span style="font-size: 16pt; font-family: 標楷體;">︰<span lang="EN-US"><br>
<span style=""> </span></span>人的排鈣尖峰期在餐後的<span lang="EN-US">4</span>～<span lang="EN-US">5</span>小時，若晚餐太晚吃，當排鈣尖峰期到來時，通常已進入睡眠中，於是尿液滯留在輸尿管、膀胱、尿道等尿路中，不能及時排出體外，致使尿中鈣不斷增加，容易沉積下來形成小晶體，長期下來就擴大形成結石。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與高血脂症</span></b><span style="font-size: 16pt; font-family: 標楷體;">：<span lang="EN-US"><br>
<span style=""> </span></span>晚餐若採高蛋白、高油脂、高熱量進食方式，會刺激肝臟製造低密和極低密度脂蛋白，三酸甘油酯也容易上升，造成高血脂症。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與高血壓</span></b><span style="font-size: 16pt; font-family: 標楷體;">：<span lang="EN-US"><br>
<span style=""> </span></span>晚餐內容若偏葷食，加上睡眠時的血流速度減緩，大量血脂就會沉積在血管壁上，進而引起細小動脈更收縮，外周血管阻力增高，容易讓血壓猛然上升，也加速全身小動脈的硬化。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與動脈硬化與心臟病</span></b><span style="font-size: 16pt; font-family: 標楷體;">：<span lang="EN-US"><br>
<span style=""> </span></span>晚餐的飲食若偏高油脂、高熱量可引起膽固醇增高，並在動脈壁堆積起來，成為誘發動脈硬化和心臟病的一大原因。動脈硬化形成的另一主因，是鈣質沉積在血管內，因此晚餐的盛食、美食、飽食及太晚吃晚飯都是引發心血管疾病的其中原因。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與脂肪肝</span></b><span style="font-size: 16pt; font-family: 標楷體;">：<span lang="EN-US"><br>
<span style=""> </span></span>晚餐若吃太好、吃太飽，血糖和脂肪酸的濃度會加速脂肪的合成，加上晚間活動量小，也加速脂肪的轉化，造成脂肪肝。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與急性胰腺炎</span></b><span style="font-size: 16pt; font-family: 標楷體;">：<span lang="EN-US"><br>
<span style=""> </span></span>晚餐若暴飲暴食，加上飲酒，容易誘發急性胰臟炎，甚至使人在睡眠中休克、猝死。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與腦部退化</span></b><span style="font-size: 16pt; font-family: 標楷體;">：<span lang="EN-US"><br>
<span style=""> </span></span>若長期晚餐吃太飽，睡覺時胃腸及附近的的肝、膽、胰臟等器官仍在運作中，使腦部不能休息，並且腦部的血液供應也會不足，進而影響腦細胞的正常代謝，加速腦部老化。青壯年時期經常飽食的美食家，在年老後有五分之一機率會罹患失智症。<span lang="EN-US"><br>
</span></span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">☆</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐與睡眠品質</span></b><span style="font-size: 16pt; font-family: 標楷體;">︰<span lang="EN-US"><br>
<span style=""> </span></span>晚餐的盛食、飽食，必然造成胃腸、肝、膽、胰臟在睡眠時仍不斷工作且傳訊息給大腦，使大腦處於興奮狀態中，造成多夢、失眠等，長期下來還會引發神經衰弱等疾病。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
</span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">吃好晚餐 向健康看齊</span></b><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
<span style=""> </span></span><span style="font-size: 16pt; font-family: 標楷體;">做完晚餐的上述多項檢視後，應該明白自己與家人的晚餐習慣健不健康？罹患疾病的風險高不高？啟新診所醫學健康促進中心營養師建議下列<span lang="EN-US">5</span>個健康吃晚餐的方法，讓你的晚餐吃得更健康。<span lang="EN-US"><br>
1.</span>晚餐吃少、定量為好、不暴飲暴食。<span lang="EN-US"><br>
2.</span>晚餐時間在<span lang="EN-US">6</span>～<span lang="EN-US">7</span>點最有益健康。<span lang="EN-US"><br>
3.</span>晚餐要多吃素食，少吃葷食。<span lang="EN-US"><br>
4.</span>晚上少吃高油、高脂肪、高熱量、高鈣、脹氣食物。<span lang="EN-US"><br>
5.</span>發育中的孩子可以適當的多加一餐。<span lang="EN-US"><br>
<br>
<span style=""> </span></span>膽固醇與三酸甘油脂過高都是「吃」出來的問題持之以恆攝取燕麥、洋蔥、蘋果、鮭魚等食物就可達到降低膽固醇效果根據捐血中心的分析，台灣人的血幾乎都「太油」了，膽固醇與三酸甘油脂過高更是中年人最普遍的問題，對健康將是一大隱憂。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><o:p> </o:p></span></p>
<p class="MsoNormal" style="text-align: justify; text-indent: 32pt;"><span style="font-size: 16pt; font-family: 標楷體;">陽明醫學大學傳統醫學研究所兼任助理教授呂萬安醫師指出，其實，用飲食的自然方法，就可以安全降低血中膽固醇及三酸甘油脂，其中有九類食物最有效。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify; text-indent: 32pt;"><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
<span style=""> </span></span><span style="font-size: 16pt; font-family: 標楷體;">呂萬安醫師表示，膽固醇與三酸甘油脂過高都是「吃」出來的問題，他建議徹底改掉不當的飲食習慣，同時多攝取以下九類能降低膽固醇的食物，持之以恆、具體而行，短期內即可看到效果。<span lang="EN-US"><br>
<b style="">1.</b></span><b style="">早餐吃一碗燕麥粥</b><span lang="EN-US"><br>
</span> 每天早餐只吃<span lang="EN-US">1</span>碗燕麥粥，持續<span lang="EN-US">8</span>星期就可使血中壞的膽固醇濃度降低<span lang="EN-US">10</span>％，好的膽固醇上升。燕麥中含有豐富的可溶性及不可溶性纖維，能在腸胃道中阻止膽固醇及脂肪的吸收，因而達到降低血中脂肪及膽固醇的效果。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US">2.</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">中餐吃半碗豆類</span></b><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
</span><span style="font-size: 16pt; font-family: 標楷體;"> 豆類都是又便宜、又安全有效的降血脂肪及膽固醇的食物，每天只要吃半碗豆類，可以在<span lang="EN-US">8</span>周時間內使血中壞的膽固醇濃度降低<span lang="EN-US">20</span>％。豆類食品含有多種降膽固醇的有效成分，其中最主要的物質要屬豆類中的可溶性及不可溶性纖維。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US">3.</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">晚餐吃三瓣大蒜</span></b><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
</span><span style="font-size: 16pt; font-family: 標楷體;"> 每天吃<span lang="EN-US">3</span>瓣大蒜，持續<span lang="EN-US">8</span>周就能使血中壞的膽固醇濃度下降<span lang="EN-US">10</span>％。大蒜不論是生吃或熟吃，在降膽固醇效果上都非常的好，大蒜中的含硫化合物可以直接抑制肝臟中膽固醇的合成，而達到降膽固醇的功效。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US">4.</span><b style=""><span style="font-size: 16pt; font-family: 標楷體;">每天吃半個洋蔥</span></b><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
</span><span style="font-size: 16pt; font-family: 標楷體;"> 洋蔥是價廉物美的保健食品，每天只要吃半個生洋蔥持續<span lang="EN-US">8</span>星期，就能使血中的好膽固醇濃度增加<span lang="EN-US">20</span>％，並降低血中膽固醇及三酸甘油脂。洋蔥以吃生效果較好，煮得越久降膽固醇的效果就越差。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US">5.</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">以橄欖油做為食用油</span></b><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
</span><span style="font-size: 16pt; font-family: 標楷體;"> 橄欖油可讓血中壞膽固醇下降，也會讓好膽固醇上升，能對心血管系統產生最佳的保護作用。選擇用冷壓方式萃取出的橄欖油最佳，以高溫加熱抽取的橄欖油，則易使油質變性致癌。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US">6.</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">每天吃酪梨或蘋果一個</span></b><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
</span><span style="font-size: 16pt; font-family: 標楷體;"> 酪梨中所含的脂肪是單一不飽和脂肪酸，因此對人體非常有益處。蘋果含有豐富的果膠，有降膽固醇的功效。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US">7.</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">每周吃二次清蒸鮭魚</span></b><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
</span><span style="font-size: 16pt; font-family: 標楷體;"> 鮭魚含<st1:chmetcnv unitname="m" sourcevalue="0" hasspace="False" negative="False" numbertype="1" tcsc="0" w:st="on"><span lang="EN-US">0m</span></st1:chmetcnv><span lang="EN-US">ega3</span>脂肪酸的量非常高，如果用烤及油炸的方式，容易造成脂肪酸變質，所以最健康的吃法是清蒸。<st1:chmetcnv unitname="兩" sourcevalue="3" hasspace="False" negative="False" numbertype="1" tcsc="0" w:st="on"><span lang="EN-US">3</span>兩</st1:chmetcnv>鮭魚以清蒸方式每周吃<span lang="EN-US">2</span>次，經過<span lang="EN-US">8</span>周可讓體內的好膽固醇上升<span lang="EN-US">10</span>％。此外，吃鮭魚也可以讓血中的三酸甘油脂下降。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US">8.</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">每星期喝一碗薑湯</span></b><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
</span><span style="font-size: 16pt; font-family: 標楷體;"> 將曬乾的薑磨成粉沖熱水喝下，薑中的成分「生薑醇」及「薑烯酚」可使高血脂病患中三酸甘油脂的濃度下降<span lang="EN-US">27</span>％，而且使壞膽固醇的濃度下降了<span lang="EN-US">33</span>％。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="text-align: justify;"><b style=""><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US">9.</span></b><b style=""><span style="font-size: 16pt; font-family: 標楷體;">添加紅麴於菜餚中</span></b><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><br>
</span><span style="font-size: 16pt; font-family: 標楷體;"> 紅麴是古老中國的偉大發明，除了用作調味料和釀酒外，它還有降低膽固醇的醫療作用。科學家發現紅麴菌的成分<span lang="EN-US">Monacolin</span>可抑制膽固醇的合成，更進一步發現其抑制膽固醇的合成的機轉。</span><span style="font-size: 16pt; font-family: 標楷體;" lang="EN-US"><o:p></o:p></span></p>