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Beware of the baked goods mixed with rotten eggs Early arrival of cherry blossoms to greet the Yangmingshan Flower Season in Taipei Must-see and must-eat places in “Lesser Kinmen” Kinmen, a sensory paradise for the tastebuds and the eye Strolling with eyes wide open, Kinmen is rich in aesthetic appeal and historical attractions It is all about AI robots: they can play the roles of sex partners and therapy, or cops to tackle crimes Taiwan axes 176 extra Lunar New Year flights from China, 50,000 passengers may be affected Taiwan’s CAL HQ awarded Diamond-rated green building; saves 23,000 kWh of power in 2017  Food safety makes up half of 2017 top ten consumer news: watchdog (Part 2) Dolores O’Riordan, The Cranberries lead singer, dies at 46 Food safety makes up half of 2017 top ten consumer news: watchdog (Part 1) Early arrival of Laomei Green Rock Troughs Cold snap kills close to 300 in Taiwan, warmer weather forecast Celine Dion to give two concerts in Taipei in July as part of her Live 2018 Asian tour Apple’s iOS 11.2.2 may slow iPhone performance by as much as 50% AIT to hold 2018 Fishackathon in Taipei and Kaohsiung for marine conservation 金融業戰疫堅守營運不中斷 永豐銀行率先使用微軟Windows虛擬桌面 為國內首家導入之金融業者 香格里拉台北、台南遠東國際大飯店 台灣南北輕鬆遊 盡情探索雙城之美 房型免費升等、提前及延後退房 讓您27小時精采樂享假期 TK SEAFOOD & STEAK 新任主廚 Hung 吳慶鴻 為台北最有個性的牛排館注入法菜精神 安心入住享優惠 防疫安全不打折 長榮國際連鎖酒店推出買一送一住房優惠 發揚在地文化與食材 大古鐵器嘉義再開新據點 健康無毒食器在家煮更放心 來店即贈限量防疫好禮

天冷循環健康要注意 一氧化氮助血液攜氧 賀寶芙營養師提出冬季「三多三少」 護心從吃對做起

201912090009 (1)冬天最容易傷「心」!由於氣溫下降、日夜溫差大,會使血管快速收縮,須更注意循環健康,維持血管彈性、確保血氧量充足。優質營養專家美商賀寶芙(Herbalife Nutrition)營養師林若君表示,補充適量的「精胺酸」,提升一氧化氮含量、使血管舒張,讓血液攜帶更多的氧氣、養分到全身,是秋冬須重點補充的營養素;另外,深海魚類、磷蝦油富含的Omega-3 脂肪酸,也可幫助調節生理機能,增進冷天時的健康。


秋冬三多三少 6招護心飲食要訣

  1. 多補「精胺酸」:根據1998年諾貝爾醫學獎Louis Ignarro博士研究發現,心血管系統會利用一氧化氮,調整人體各部位循環機能,為各細胞供應氧氣和養分。一氧化氮可發揮使血管舒張的作用,藉此使血液攜帶更多的氧氣、營養到全身;而L-精胺酸(L-Arginine)是形成一氧化氮的主要原料之一,能促進一氧化氮的生成,適度補充可保護心血管健康。
  2. 多補「Omega-3脂肪酸」:油脂分成飽和脂肪酸及不飽和脂肪酸,飽和脂肪酸主要來自動物油,如豬油、牛油,穩定度雖高,但攝取過多可能對健康造成影響;不飽和脂肪酸多來自深海魚類,對身體有益。冬天要多吃好油,如富含不飽和脂肪酸的深海魚油、磷蝦油等,能幫助降低膽固醇與三酸甘油酯,並具有降低心臟病發作的風險、預防心臟病復發等功能。林若君營養師建議,成人每天至少要攝取約500 毫克的Omega-3 脂肪酸,才能達到保健功效。
  3. 多補「水分」:冬天因較少出汗,不易口渴,常使人忘記補充水分,導致體內血液濃度過高,對心血管健康有不良影響,是不可忽視的隱藏地雷。水對於身體中的每個細胞與器官都至關重要,是向細胞輸送養份和維持體溫的必需。衛福部建議,成人一天須至少喝足2,000 cc的水,即使秋冬也須喝足水量,以保持血流通暢。秋冬常忘記要喝水,對此,林若君營養師提醒,若能在每個整點設定提醒鬧鐘,或是準備一個大容量的水壺(如1,000cc),能夠有效幫助自己定時定量補充水分。
  4. 少「高油」:台灣小吃享譽全球,珍珠奶茶、炸雞薯條等都是下午茶時間誘惑人心的罪惡點心。尤其天氣一冷,吃下高油脂的食物更是撫慰人心。但林若君提醒,油膩飲食會使血脂、膽固醇上升,進而影響血管健康也會使體重增加。
  5. 少「高鹽」:冬天火鍋店總是大排長龍,但在大啖麻辣鍋、酸菜白肉鍋的同時,也把含有重鹽的配料、湯底與調味醬吃下肚。依據衛生福利部建議,每日鈉攝取量不宜超過2,400毫克(相當於6克的鹽)。根據衛福部今年公布之國民營養健康狀況變遷調查,成年人鈉攝取量均高於建議量,男性約高出1.3~1.8倍,女性約高出1.2~1.3倍。高鈉容易使血壓上升、血管迅速老化,建議仍須遵照建議攝取量。
  6. 少「飲酒」:酒精不僅熱量高,更會促使血管收縮,而為了將血液輸送至全身的各個器官,心臟就需要更大的力量來將血液泵出,加重心臟負擔,在氣溫變化大的秋末冬初,更須謹慎飲酒,避免增加心臟負擔。

冬天護心 注意保暖與運動強度


冬天也應避免清晨天冷時運動,因為剛從溫暖的被窩裡出來,一下子溫差太大,血管適應不良,容易有不良影響。建議調整為早上8、9 點太陽已經出來,或是傍晚日落前,溫度暖和的時候運動最適合。運動也勿過度激烈,宜強度適中,建議選擇強度較低,身體可負荷的運動,若平常只習慣一般健走,就避免在寒流來襲時突然跑馬拉松。運動前要做好暖身工作,讓身體保持在最佳狀態。



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