<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”> <span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”><span style=”background-color:#ffffff”>在能量消耗方面，人類和一些汽車一樣，也是“混合動力型”。我們可以用糖（葡萄糖或簡單碳水化合物）或脂肪酸來滿足每天的能量需求。然而，我們無法簡單地決定使用其中一種──如果體內有糖，身體就會先燃燒糖；所有被攝入但未被燃燒的糖，特終會作爲多餘的脂肪被儲存起來。</span></span></span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>如果我們減少每天的簡單碳水化合物（面包、面食、米飯、糖果、一些水果等）攝入量，身體就會開始消耗脂肪以獲得能量。然而，脂肪必須首先分解，產生酮體。這就是生酮飲食的基礎。</span><a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>壹柒藥妝店</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product-category/%e5%a3%af%e9%99%bd%e8%97%a5/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>壯陽藥</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product-category/%e6%98%a5%e8%97%a5/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>春藥</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product-category/%e6%98%a5%e8%97%a5/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>媚藥</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product-category/%e6%8c%81%e4%b9%85%e6%b6%b2/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>增大丸</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>增大軟膏</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>威而鋼</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>犀利士</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>必利勁</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>樂威壯</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>必利吉</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/japantengsu/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本藤素</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/cialis/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:calibri”>cialis</span></span></span></span></u></a></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”> </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>許多人在採取這種飲食方式後，體重顯著減輕。生酮飲食的主要前提是，一個人每天的70%熱量（不是全部飲食）應該來自健康脂肪；25%熱量來自蛋白質；約5%熱量來自簡單碳水化合物。換句話說，這種飲食計劃是由高含量的健康脂肪、中等含量的蛋白質和低含量的簡單碳水化合物組成。生酮飲食建議，將每天攝入的簡單碳水化合物（將會轉化爲糖）保持在50克（或20-25克淨碳水化合物）以下。</span></p>
<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”生酮飲食的歷史” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>生酮飲食的歷史</span></strong></h2>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>生酮飲食並非一直都是用於減重。它原本是用來治理耐藥性羊角風的；早至20世紀20年代，有人觀察到，一些患羊角風的兒童對抗羊角風藥品沒有反應，但對生酮飲食有良好反應。在許多病例中，只要一直遵循生酮飲食，羊角風發作就會完全停止。</span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>如今，生酮飲食成爲了熱門的減重策略。許多食用低碳水化合物/高脂肪（LCHF）飲食的人報告說，他們感到更有活力，特別是在超標的體重開始下降時。雖然這爲那些想塑身的人帶來希望，但就和任何飲食法一樣，在開始之前須先諮詢醫生，以確保這是適合你的選擇。 </span></p>
<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”生酮飲食的食材舉例” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>生酮飲食的食材舉例</span></strong></h2>
<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>乳制品：濃奶油、杏仁奶、椰子奶、奶酪、希臘酸奶（均不加糖）</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>脂肪： </span><a href=”https://www.iherb.com/c/almond-butter” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>杏仁醬</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/avocado-massage-oil” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>鱷梨油</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/coconut-oil” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>椰子油</a><span style=”box-sizing:border-box”>、黃油、 </span><a href=”https://www.iherb.com/c/flax-seed-supplements” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>亞麻籽油</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/grape-seed” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>葡萄籽油</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/hemp-seeds” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>火麻仁油</a></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>非澱粉類蔬菜：西蘭花、卷心菜、黃瓜、羽衣甘藍、芝麻菜、大蒜、墨西哥辣椒、菠菜（基本上都是在地面上生長的蔬菜）</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>低糖水果：鱷梨、藍莓、草莓、覆盆子、櫻桃</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>家禽：雞肉、火雞</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>肉：牛肉、豬肉、小牛肉</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>海鮮：鱸魚、螃蟹、鮭魚、羅非魚、 </span><a href=”https://www.iherb.com/c/tuna” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>金槍魚</a><span style=”box-sizing:border-box”>等。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>堅果和種子： </span><a href=”https://www.iherb.com/c/almonds” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>杏仁</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/brazil-nuts” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>巴西堅果</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/cashews” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>腰果</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/pecans” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>山核桃</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/pistachios” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>開心果</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/pumpkin-seeds-pepitas” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>南瓜籽</a></li>
</ul>
<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”人體對糖的處理” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>人體對糖的處理</span></strong></h2>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>人體細胞使用多種形式的糖（葡萄糖）作爲主要能量來源。不需要的糖以糖原的形式儲藏在肝髒和肌肉中。人類可以儲藏72小時的糖原供應，在飢餓和需要快速獲得能源時便有糖可用。 </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>這種儲藏提供了一種進化優勢，使人類能夠捱過飢餓。然而，如果沒有發生飢餓，而一個人攝入的糖又超過所需時，糖就會成爲脂肪被儲存起來。 </span></p>
<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”生酮飲食如何發揮作用？” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>生酮飲食如何發揮作用？</span></strong></h2>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>由於生酮飲食是低碳水化合物和低糖的，過量的脂肪會分解成遊離脂肪酸。這些脂肪酸隨後轉化爲能量，在肝髒中生成酮體。 </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>當一個人將簡單碳水化合物攝入量降至每天少於50克（20-30克淨碳水化合物），同時保持體力活動，就會發生酮症。 </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>根據我的經驗，在達到輕體目標後，每周要選擇一天進食水果（香蕉、蘋果等）和較健康的碳水化合物（糙米、藜麥、面食、扁豆面食、山藥等），這是很重要的，可有助於保持新陳代謝的靈活性。 </span></p>
<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”生酮飲食主要食材” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>生酮飲食主要食材</span></strong></h2>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>鱷梨油</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>鱷梨很受生酮飲食者的歡迎。然而，很少人知道還有 </span><a href=”https://www.iherb.com/c/avocado-oil” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>鱷梨油</a><span style=”box-sizing:border-box”> 可以食用。這是一種很好的煮食油，因爲它的煙點高達華氏520度（攝氏271度），這意味着它在這個溫度下是穩定的。 </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>鱷梨油含有亞油酸、油酸和其他單不飽和脂肪酸，這些都是有緩解炎癥特性的健康脂肪。這些脂肪酸被認爲不僅能減少膽固醇和血壓，還能促進減重</span><span style=”box-sizing:border-box”>。一湯匙鱷梨油含有124卡路裏、14克脂肪，不含碳水化合物。鱷梨油不是 </span><a href=”https://www.iherb.com/c/mct-oil” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>MCT（中鏈甘油三酯）油</a><span style=”box-sizing:border-box”>。 </span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>椰子油</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><a href=”https://www.iherb.com/c/coconut-oil” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>椰子油</a><span style=”box-sizing:border-box”> 是特受歡迎的MCT油之一，人們經常爲了維護大腦健康和幫助減重而使用它。2009年的一項研究</span><span style=”box-sizing:border-box”> 顯示，食用椰子油12周後，受試者的腰圍減了。椰子油的煙點爲華氏350度（攝氏177度），對於低溫、中溫或高溫烹飪都是很好的選擇。一湯匙椰子油含有117卡路裏，14克脂肪，不含碳水化合物。</span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>巧克力、蛋糕和餅乾</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>我知道你在想什麼！在進食生酮飲食期間，本來是不能夠吃餅乾、蛋糕、布朗尼蛋糕等零食的。 </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>幸而有無熱量的天然甜味劑和 </span><a href=”https://www.iherb.com/c/almond-flour-meal” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>杏仁粉</a><span style=”box-sizing:border-box”> 或 </span><a href=”https://www.iherb.com/c/coconut-flour” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>椰子粉</a><span style=”box-sizing:border-box”> ，使這成爲可能。雖然我不建議你每天都吃這些，但如果你太想吃一次含大量糖的甜點以致可能會破壞低碳水化合物的飲食計劃，那麼這些替代品是可以令你感到滿足的選擇。 </span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>酥油</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”> <a href=”https://www.iherb.com/c/ghee” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>酥油</a><span style=”box-sizing:border-box”> 又稱澄清黃油，是生酮飲食者的熱門食材之一。它在緩解炎癥和消化方面的好處，使其在阿育吠陀醫級中具有重要作用。 </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>酥油既含有短鏈甘油三酯，也含有中鏈甘油三酯，並富含 </span><a href=”https://www.iherb.com/c/fish-oil-omegas-epa-dha” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>omega-3</a><span style=”box-sizing:border-box”> 脂肪酸和丁酸，這可能是它對腸道有益的原因。它還含有維生素 </span><a href=”https://www.iherb.com/c/vitamin-a” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>A</a><span style=”box-sizing:border-box”>、 </span><a href=”https://www.iherb.com/c/vitamin-e” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>E</a><span style=”box-sizing:border-box”> 和 </span><a href=”https://www.iherb.com/c/vitamin-k” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>K</a><span style=”box-sizing:border-box”>。任何使用黃油的食譜都可以使用酥油代替黃油。一些想增加每日脂肪攝入量的人會把酥油加到咖啡中。</span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>中鏈甘油三酯油（MCT油）</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><a href=”https://www.iherb.com/c/mct-oil” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>中鏈甘油三酯（MCT）</a><span style=”box-sizing:border-box”> 也可以爲想減重的人提供重要的幫助。許多生酮飲食者都有補充MCT，因爲MCT可以提供能量，而且被儲存爲脂肪的可能性低於一般長鏈甘油三酯。 </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>2015年的一項研究</span><span style=”box-sizing:border-box”> 顯示，攝取MCT可幫助受試者略爲減輕體重。而且，血液中膽固醇水平沒有升高。它們可以用茶匙食用，也可以簡單地添加到冰沙中。建議劑量：按照標籤上的指示。 </span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>堅果</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”> <a href=”https://www.iherb.com/c/nuts-seeds” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>堅果</a><span style=”box-sizing:border-box”>有很多種，每種都含有多種維生素和礦物質。堅果富含必需脂肪酸，是健康脂肪和蛋白質的極好來源。除了對心血管和大腦有益外，它們還是極好的生酮零食，有助於減低對零食的渴望。 </span></p>
<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/almonds” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>杏仁</a><span style=”box-sizing:border-box”>：富含鈣、鎂和維生素E。 </span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/cashews” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>腰果</a><span style=”box-sizing:border-box”>：富含鐵和鎂，是銅（微量元素）的極好來源。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>榛子：富含維生素C和B以及鈣和鎂。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>花生：花生屬於莢果類，是蛋白質、纖維和健康脂肪的極好來源。它們含有豐富的L-精氨酸，L-精氨酸是一種對循環系統和心髒健康很重要的氨基酸。 研究</span><span style=”box-sizing:border-box”> 顯示，花生是白藜蘆醇的良好來源，白藜蘆醇被認爲可有助於延緩老化。 </span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/walnuts” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>核桃</a><span style=”box-sizing:border-box”>：富含omega-3脂肪酸和防氧化成分，這些物質可能有助於減少膽固醇。 </span></li>
</ul>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>種子</h3>
<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/chia-seeds” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>芡歐鼠尾草</a><span style=”box-sizing:border-box”>：芡歐鼠尾草是蛋白質和omega-3脂肪酸的極好來源，根據研究，它對健康有許多好處，並且可能有助於控制血糖，所以對想減重的人可能有幫助。《歐洲臨牀營養學期刊》上的一項2010年研究</span><span style=”box-sizing:border-box”> 就顯示，芡歐鼠尾草可能有助於糖代謝病患者控制血糖和血壓。 </span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/hemp-seeds” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>火麻仁</a><span style=”box-sizing:border-box”>：一種極好的營養來源，被食用已經有數千年的歷史。在飲食中添加火麻仁是重要的，尤其是生酮飲食。火麻仁含有超過30%的脂肪，並富含α-亞麻酸（omega 3脂肪酸）和健康的omega-6亞油酸。它們也是極好的蛋白質來源，可以添加到冰沙、沙拉和生酮炸彈零食中。</span></li>
</ul>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>甜味劑</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>食糖（蔗糖）的大量攝入，是世界上越來越多的人患肥胖症、糖代謝病和血壓高的主要原因。蔗糖被科學家稱爲雙糖，意思是其由葡萄糖和果糖組成。 </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>在17世紀以前，絕少有人會每天都攝入糖。然而，在過去的幾百年裏，糖已經變得無處不在，並成爲導致慢性病的因素。幸運的是，有更安心的物質可以代替糖，例如 </span><a href=”https://www.iherb.com/c/monk-fruit” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>羅漢果</a><span style=”box-sizing:border-box”>、 阿洛酮糖、 </span><a href=”https://www.iherb.com/c/erythritol” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>赤蘚糖醇</a><span style=”box-sizing:border-box”>或 </span><a href=”https://www.iherb.com/c/stevia” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>甜菊糖</a><span style=”box-sizing:border-box”>。 </span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>纖維</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>有些人在進行低碳水化合物飲食時會發生便祕。因此，保持水分充足是很重要的。我經常告訴我的病人，如有便祕，應考慮 </span><a href=”https://www.iherb.com/c/fiber” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>纖維補充劑</a><span style=”box-sizing:border-box”> 。按照指示服用。 </span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>蛋白棒</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”>對於生酮飲食者來說，<a href=”https://www.iherb.com/c/protein-bars” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>蛋白棒</a><span style=”box-sizing:border-box”> 是一種很好的零食或代餐。務必選擇淨碳水化合物含量低的種類，以確保你每天的碳水化合物攝入量不會超標。我旅行時經常帶備蛋白棒。</span></p>
<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”生酮飲食者的10種必備補充劑” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>生酮飲食者的10種必備補充劑</span></strong></h2>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>以下補充劑可能對生酮飲食者的健康有幫助。</span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>1. 膠原蛋白</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>這種蛋白質也被稱爲結締組織，負責維持皮膚的穩定以及關節的活動度和靈活性。 補充</span><a href=”https://www.iherb.com/c/collagen” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>膠原蛋白</a><span style=”box-sizing:border-box”> 有很多好處，包括幫助減少面部皺紋和脂肪團。正在以生酮飲食減重的人可考慮服用額外的膠原蛋白，以優化皮膚健康。我建議每天至少服用3000到5000毫克。 </span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>此外，還應考慮額外服用1000至2000毫克的 </span><a href=”https://www.iherb.com/c/vitamin-c” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>維生素C</a><span style=”box-sizing:border-box”> ，以幫助優化膠原蛋白的強度和生成。</span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>2. 電解質粉</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>電解質異常是一些生酮飲食者的常見問題。如果沒有攝入足夠的液體，可能很快就會發生脫水，導致鎂和鉀異常。保持水分充足是關鍵。經常鍛煉和出汗的人特容易發生電解質異常。因此，許多人會服用 </span><a href=”https://www.iherb.com/c/hydration-electrolytes” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>電解質粉</a><span style=”box-sizing:border-box”> ，以防止電解質不足。</span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>3. 外源性酮補劑</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”>在這幾年來，<span style=”box-sizing:border-box”>這些補充劑（</span><a href=”https://www.iherb.com/c/bhb-salts” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>β-羥基丁酸酯</a><span style=”box-sizing:border-box”>）和運動飲品變得相當流行。2017年的一項研究</span><span style=”box-sizing:border-box”> 得出結論：“外源性酮飲品是達到酮症的一種實用而有效的方法”。 研究還顯示，它們可以控制食欲，並降低甘油三酯和葡萄糖的水平。注意：生酮飲食者即使服用這種補充劑，仍然必須限制簡單碳水化合物的攝入量。</span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>4. 綠色飲品</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>與許多人所以爲的相反，生酮飲食應該含有大量綠葉蔬菜；綠葉蔬菜是復雜碳水化合物，纖維含量很高。攝入足夠的植物營養素和纖維是很重要的。然而，一些人難以僅靠飲食攝取足夠的量，那麼，攝取 </span><a href=”https://www.iherb.com/c/greens” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>綠色粉末</a><span style=”box-sizing:border-box”> 可能會有幫助。許多綠色飲品含有麥草、小球藻和許多其他蔬菜。 </span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>5. 鎂</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><a href=”https://www.iherb.com/c/magnesium” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>鎂</a><span style=”box-sizing:border-box”> 參與人體超過350種生化反應。在身心受到壓力的時候，身體就會使用更多的這種礦物質，這可能就是在壓力較大時會發現緊張性頭部疼痛、痙攣和心悸的原因。此外，這種宏量礦物質常被用於幫助預防肌肉痙攣，這種痙攣有時會發生在生酮飲食者或生活方式活躍的人身上。</span></p>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>螯合鎂（天門冬氨酸鎂、檸檬酸鎂、蘋果酸鎂）是緩解痙攣和頭部疼痛的優選配方，每日劑量爲125毫克至500毫克。便祕在生酮飲食者中很常見，鎂的使用可有助於保持排便的規律性。如果便祕的頻率高於痙攣，應考慮使用檸檬酸鎂或氧化鎂。 </span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>6. 多種維生素</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>2002年6月19日發表於《美國醫級會期刊》上的一項研究</span><span style=”box-sizing:border-box”> 建議，所有成年人都要服用多種維生素。除了可保證身體得到所需要營養素之外，優質 </span><a href=”https://www.iherb.com/c/multivitamins” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>多種維生素</a><span style=”box-sizing:border-box”> 可爲遵循低碳水化合物飲食或生酮飲食的人提供額外的營養。建議劑量：按照標籤上的建議。</span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>7. Omega-3</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>生酮飲食是一種高脂肪飲食，關鍵是大量健康脂肪的攝入。在這方面， </span><a href=”https://www.iherb.com/c/fish-oil-omegas-epa-dha” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>omega-3脂肪酸</a><span style=”box-sizing:border-box”> 和/或魚油可以發揮重要作用，確保飲食中含有足夠的健康脂肪。大多數補充劑的劑量爲每天1000至4000毫克。亞麻籽則是全素食者的理想選擇。</span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>8. 豌豆蛋白</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>生酮飲食者可以考慮食用 </span><a href=”https://www.iherb.com/c/pea-protein” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>豌豆蛋白</a><span style=”box-sizing:border-box”> 代餐飲品或植物蛋白質粉。對於要避免奶制品的人，建議食用豌豆蛋白，特別是全素食者。這種蛋白質每一份所含的碳水化合物少於一克。建議劑量：按照標籤上的建議。</span></p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>9. 維生素D</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><a href=”https://www.iherb.com/c/vitamin-d” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>維生素D</a><span style=”box-sizing:border-box”> 缺乏症是世界各地特普遍的維生素缺乏症之一。生酮飲食者也容易患上這種缺乏症。血液中維生素D水平低與骨質疏鬆、心髒病發作、中風和許多癌症的風險增加有關。大多數缺乏維生素D的成年人終生的每天補充劑量是2000至5000 IU。 </span><a href=”https://17tengsu.com.tw/product/joker/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本</span><span style=”font-family:calibri”>JOKER</span><span style=”font-family:宋体”>持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/pjur/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國金剛持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/ribenyelang/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本夜狼</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/hot/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>奧地利</span><span style=”font-family:calibri”>HOT</span></span></span></span></u></a> <a href=”#reviews”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本</span><span style=”font-family:calibri”>NEO XXX</span><span style=”font-family:宋体”>持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/climax/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>印度神油</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/lvqishichijiuye/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>綠騎士持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/2h2d/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:calibri”>2h2d</span></span></span></span></u></a> </p>
<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”> </p>
<h3 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:24px;”>10. 乳清蛋白</h3>
<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”> <a href=”https://www.iherb.com/c/whey-protein” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>乳清蛋白</a><span style=”box-sizing:border-box”> 是經常鍛煉者所使用的一種補充劑，也常被想保持或減輕體重的人用作代餐。這種蛋白質提取自牛奶，在想鍛煉肌肉的人中也是很受歡迎的蛋白質來源。生酮飲食者可以用乳清蛋白奶昔來做代餐。建議劑量：按照標籤上的建議。</span></p>
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