 
                                許多女孩整天都在努力減肥,但體重數字卻一動也不動,體型也變化不大。究竟應該怎麼有效地減肥?如何才能徹底地瘦下來不反彈呢?首先,妳應該要了解血糖、胰島素和肥胖之間的關係!
事實上,胰島素水平的升高常伴隨著體脂肪的增加,這是導致肥胖的主因,也是我們在減肥過程中遇到的關鍵障礙!
胰島素越高,體脂肪越高!

當血液中的胰島素水平升高時,身體更傾向於儲存脂肪,同時抑制脂肪的分解。
要增加脂肪酸從脂肪組織中釋放的流動(提高脂肪分解作用),以減少脂肪組織中的脂肪量,基本要求之一就是降低胰島素在血液中的濃度。相反地,要停止脂肪細胞釋放脂肪並促進脂肪的堆積,就必須有胰島素的存在。
換句話說,當胰島素被分泌出來或者在循環中的胰島素濃度異常升高時,脂肪就會積聚在脂肪組織中;而當胰島素濃度降低時,脂肪將會從脂肪組織中釋放出來,進而減少脂肪的存量。
為什麼會瘦不下來?因為跟胰島素分泌過多有關!

想要減肥但為什麼總是瘦不下來?都是因為胰島素分泌過剩!胰島素分泌過剩會導致的內分泌失衡,而內分泌失衡的主要原因之一是攝取過多的醣類。
每天攝取的食物中,特別是加工食品中,含有大量的精緻糖和精緻澱粉,這些會使血糖水平迅速升高,刺激胰臟大量分泌胰島素,使得胰島素工作量更繁重。
然而,當肝臟無法有效地儲存這些醣類,它們就會轉化成脂肪,存儲在脂肪組織中,這就是我們變胖的原因!
一些方法如飲用蘋果醋、補充酵素、益生菌,以及選擇低醣食物,都可以維持血糖的穩定,核心目的在於減少血糖的波動,進而減少胰島素的大量分泌,有助於身體更有效地控管體重,從而達到瘦身的目的。
美國營養期刊:胰島素和血糖導致的內分泌變化才是肥胖的主因!

在《臨床營養期刊(American Journal of Clinical Nutrition)》的研究(研究連結)認為,過量攝取和能量平衡已經無法解釋肥胖,胰島素和血糖導致的內分泌變化才是肥胖的主因,因此吃了什麼更重要!
期刊作者、波士頓兒童醫院內分泌學家、哈佛醫學院教授 David Ludwig 博士表示,能量平衡模型並不能幫助我們理解體重增加的生物學原因:“例如,在生長突增期間,青少年可能會增加體重。”每天的食物攝取量減少1,000 卡路里。但到底是他們的暴飲暴食導致了生長突增,還是突增導致了青少年飢餓和暴飲暴食呢?”
碳水化合物-胰島素模型提出了一個大膽的主張:暴飲暴食並不是導致肥胖的主要原因。相反,胰島素和血糖造成肥胖,或稱碳水化合物-胰島素模型(carbohydrate-insulin model),將當前的肥胖流行歸咎於現代飲食模式,也就是過度食用高血糖負荷的食物:特別是加工過的、可快速消化的碳水化合物。這些食物會引起荷爾蒙反應,從根本上改變我們的新陳代謝,導致脂肪儲存、體重增加和肥胖。

當我們攝取高度加工的碳水化合物時,身體會增加胰島素的分泌,同時抑制升糖素的分泌。這樣的情況反過來向脂肪細胞發出信號,要求其儲存更多的熱量,從而減少可供肌肉和其他代謝活躍組織使用的熱量。大腦感知到身體沒有獲得足夠的能量,於是引發飢餓感。
此外,身體為了節省燃料,新陳代謝可能會減慢。因此,即使我們繼續增加多餘的脂肪,我們仍然傾向於保持飢餓。就會造成我們身體進入一種負循環:持續感到飢餓,導致我們進食更多,進而使脂肪累積更多,同時新陳代謝放緩,這又會進一步增加飢餓感,形成一個持續加重的循環。
胰島素會引發脂肪儲存 轉化為更多的體脂肪

胰島素在體內的重要作用之一與脂肪儲存有關:它抑制脂肪細胞的分解並刺激體內脂肪的產生。也就是說,胰島素告訴身體停止燃燒儲存的脂肪,而是吸收血液中的一些脂肪酸和葡萄糖,並將它們轉化為更多的體脂肪。
每天攝入大量的碳水化合物,會促使胰島素的水平長期保持高位,將促使身體持續進入「脂肪儲存模式」, 而很少進入「脂肪燃燒模式」,進而導致體重增加。
「胰島素」是什麼呢?維持血糖穩定的關鍵!

胰島素是一種由胰臟分泌的重要激素,主要功能是調節血液中的血糖水平。每當我們進食或飲用任何東西時,血液中的葡萄糖水平都會上升。當身體感知到血糖升高時,胰臟就會釋放胰島素來穩定血糖。
胰島素在血糖調節中扮演著關鍵的角色。它有助於將葡萄糖轉移進入身體的細胞,以供能量使用或儲存,有助於將血糖水平維持在一個穩定的範圍內,確保細胞和組織獲得足夠的能量,同時防止血糖水平過高或過低對身體造成損害。
胰島素的分泌對於身體的正常功能至關重要。當胰島素分泌過剩或不足時,就會導致血糖調節失常,進而影響到身體的健康狀態。
胰島素又被稱為「肥胖荷爾蒙」 分泌過多會致胖

胰島素是由胰臟分泌的一種激素,主要功能在於將多餘熱量以肝醣、脂肪的形式儲存起來,維持血糖穩定。
胰島素與血糖密切相關,胰島素的分泌和作用可以影響血糖水平,進而影響身體的能量代謝和脂肪代謝。相對於能讓血糖上升的荷爾蒙有好幾種,胰島素是唯一能將血糖降回正常值的荷爾蒙,這可能和過去人類經常無法吃飽、血糖不足,必須升高血糖以維持性命有關。
胰島素被稱為肥胖荷爾蒙,是因為它在調節血糖和代謝脂肪方面發揮著重要作用。當我們攝取食物後,血糖濃度會上升,胰臟會釋放胰島素來降低血糖濃度,進而促進身體細胞將血糖轉化為能量或脂肪儲存。如果胰島素分泌過多或身體對胰島素的反應不佳,就會導致血糖過高,進而影響身體脂肪代謝,容易導致肥胖。

現代人總是睡眠不足或睡眠品質降低,再加上飲食精緻化、吃飯時間不固定等,都會使血糖上升,這時體內的胰島素分泌異常增加,長期可能導致胰島素作用的效率變差,或是胰島素無法起到降血糖的作用,脂肪積聚,造成肥胖。
胰島素主要的工作目的:調節血糖和儲存脂肪

當我們攝取食物或飲料時,其中的碳水化合物經消化後轉化成葡萄糖,進入血液循環。此時,血糖水平會上升,激發胰臟釋放胰島素,以幫助身體利用這些葡萄糖,從而降低血糖濃度。此外,胰島素還促進葡萄糖的儲存,並在需要時將其轉化為能量或脂肪。
血液中的葡萄糖會被酵素逐步轉化成肝醣,然後儲存在肝臟和肌肉細胞中,供身體在需要時使用能量。一般而言,人體可儲存200到500克的肝醣,大約足以維持約18小時的活動。
然而,肌肉能夠儲存的肝醣是有限的。因此,當攝取過多碳水化合物導致血糖水平過高時,超過肌肉的儲存能力,多餘的葡萄糖便會轉移到脂肪組織中,轉化成脂肪,進而導致體重增加。
為什麼建議在血糖較高時暫時停止進食呢?這是因為食物經由小腸消化後,葡萄糖進入血液,但我們的肝臟和肌肉無法儲存多餘的葡萄糖。因此,多餘的葡萄糖將被轉化成脂肪,累積在脂肪組織中,進一步增加體重。
胰島素跟我們的飲食有什麼關聯?直接影響分泌!

胰島素和我們的飲食密切相關,因為飲食直接影響著我們體內血糖水平的變化,而胰島素負責調節這些血糖水平。
飲食中攝取的碳水化合物類型和量,會直接影響血糖變化和胰島素分泌水平。攝取高碳水化合物或高糖食物時,血糖水平會上升迅速,需要更多的胰島素來處理這些血糖。而低碳水化合物飲食或控制飲食量,則能幫助減少血糖波動,減輕胰島素的負擔。
想要控制好血糖不失控亂吃,可以透過減少好消化、高升糖指數、高糖或高碳水的食物,就能減少胰島素的大幅波動,而多攝取非澱粉類蔬菜、全穀物和健康脂肪,有助於穩定胰島素和血糖水平,進而降低身體堆積能量的情形,讓妳不挨餓也可以減重!
維持正常的胰島素值,是成功減重的關鍵!

糖分進入身體後,胰島素會將其轉化成儲存形式的糖原,儲存在肝臟和肌肉細胞中,然而,糖原的儲存空間是有限的。
當每天攝取過多的碳水化合物,使得糖原儲存箱已經滿了時,胰島素就會轉化成一種儲存脂肪的荷爾蒙,導致身體將多餘的碳水化合物轉化為脂肪,而非運用在能量消耗上。結果,這些脂肪會被儲存在全身各個部位,且可以無限制地累積,進而導致肥胖和相關健康問題。

高醣飲食使肝臟儲存不足,脂肪無限堆積,導致胰島素阻抗!

如果持續攝取高糖飲食,血糖水平會長期升高,長期高血糖狀態下,胰島素分泌異常的增加,可能導致胰島素抵抗,使身體無法正常利用胰島素,進而造成更高的血糖水平和更多的脂肪堆積。

胰島素阻抗與體重控制密切相關。胰島素的主要作用是促進脂肪細胞中的脂肪儲存,當細胞對胰島素阻抗時,身體往往需要釋放更多的胰島素來處理血糖,這可能導致更多的脂肪累積在身上。
胰島素阻抗的連鎖反應涉及多種激素,這些激素共同影響身體的代謝過程,所以,當細胞對胰島素產生阻抗時,身體會增加胰島素的分泌量,試圖彌補這種阻抗。然而,過高的胰島素水平導致其他激素的失衡。
胰島素阻抗會使減重更加困難,甚至罹患脂肪肝

隨著現今飲食精緻化、過量攝取高油高醣的食物,再加上現代人生活型態缺乏運動,對胰島素的作用造成阻礙。我們的身體為了降低血糖,必須更加努力地分泌胰島素,長期下來這會對胰島細胞造成過度負荷,進而導致胰島素阻抗的產生。
胰島素阻抗的存在會使減重變得更加困難,因為身體無法有效利用胰島素降低血糖,會阻礙脂肪的正常代謝和分解,導致脂肪的積累和體重的增加,同時也增加了患上肥胖、脂肪肝、高尿酸和糖尿病等嚴重後遺症的風險。
這就是為什麼許多女性發現自己困在超重的狀態中,即使努力減重,也很難擺脫。胰島素阻抗使得糖分無法正確被運用,並導致脂肪的積聚,因此維持正常的胰島素值是持續減重的關鍵,需要重新認識胰島素的重要性!
更多關於吃對碳水減重的介紹可參考>減肥怎麼吃「碳水化合物食物」?攝取代謝錠吃對瘦更快!看完讓妳1秒搞懂好的、壞的碳水化合物















































































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The Pink Salt Trick is a minimalist but effective morning routine: Just drink a glass of lukewarm water mixed with a pinch of Himalayan pink salt as soon as you wake up.
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