tag:blogger.com,1999:blog-57962429757720515762024-03-14T10:49:30.428+08:00健康晨型人● 睡得早起得早,使人健康、富有、有智慧。 -班傑明·富蘭克林 <br>
● Early to Bed and Early to Rise, makes a man Healthy, Wealthy and Wise. -Benjamin Franklin<br>
● 收藏「早睡早起、健康」的相關文章,歡迎當市場來逛~。 ^______^ <br>
● 為了自己,每天努力一點點、每天進步一點點,一起蛻變成「健康的晨型人」吧!<br>
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● 若需「憲法考用書」,可參考右邊連結「536憲法」。<br>
Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-5796242975772051576.post-2188271327284791182015-01-10T15:34:00.005+08:002015-01-10T15:34:49.631+08:00青花菜史上最強超級蔬菜 在所有常用食材中,沒有一種的益處能超過青花菜<img src="https://s.yimg.com/bt/api/res/1.2/fVdlaJ96RFB1.dUBo8CypA--/YXBwaWQ9eW5ld3M7Zmk9Zml0O2g9Mjc-/http://media.zenfs.com/155/2011/06/16/betterlife-logo-jpg-70x27_145744.jpg" />作者: (Tom Rath/竇永華譯) | <div>
講義雜誌 – 2015年1月9日 下午10:16<br /><br /><br /><img src="https://s.yimg.com/bt/api/res/1.2/3SIrHiRfdkDoXmi1Ic_VvQ--/YXBwaWQ9eW5ld3M7cT04NTt3PTMxMA--/http://media.zenfs.com/zh_hant_tw/News/betterlife/betterlife_20141230_1419906035_1.jpg" />《你的生活,只能這樣嗎?》‧本事文化出版<br /><br />大家都知道青花菜對身體很好,即使你可能不是那麼喜歡它的味道,也會每周吃幾次。過去,我一直都不愛吃青花菜,但是讀到愈多關於它對健康的好處,我就愈來愈常吃。</div>
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現在,我每天都會吃一小份青花菜,可能是切碎拌進沙拉裏,或加入豆泥醬當成零食,也可能是蒸熟後當晚餐的前菜。<br /><br />也許每天一顆蘋果,能讓醫師遠離我,不過每天吃青花菜,帶來的好處更多。</div>
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<span style="color: blue;">新的研究結果指出,吃青花菜能改變基因,預防癌症及心臟病。</span></div>
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有一項針對四百八十八位乳癌患者的研究結果顯示,吃蔬菜最多的前四分之一女性患者,其死亡率較其他患者降低了百分之六十二。</div>
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<br /><span style="color: blue;">在所有常用食材中,沒有一種的益處能超過青花菜。</span></div>
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<span style="color: blue;">它含有豐富的抗氧化劑、維生素及纖維質。</span></div>
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<span style="color: blue;">研究發現,它能產生強大的抗癌作用,有益心臟健康,可預防關節炎和氣喘,保護視力,增強免疫系統。</span></div>
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人們終於發現並開始重視它了,過去三十年間,美國人的青花菜攝取量已成長了三倍之多。<br /><br />想辦法在每天的飲食中加入青花菜,或其他十字花科蔬菜,例如白色花椰菜。把青花菜切碎,混進沙拉或燉菜中。</div>
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烹煮時,加入醬或香料以增添香味。用中火蒸約三至四分鐘,擠些檸檬汁、撒些胡椒粉也是一項簡單的選擇。若你真的不喜歡青花菜,試試甘藍菜、大白菜、芥藍或瑞士甜菜。</div>
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有數不清的綠色蔬菜可供你加入飲食,你需要做的,只是想辦法發揮創意,將它們融入每道菜。</div>
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引自:</div>
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https://tw.news.yahoo.com/%E9%9D%92%E8%8A%B1%E8%8F%9C%E5%8F%B2%E4%B8%8A%E6%9C%80%E5%BC%B7%E8%B6%85%E7%B4%9A%E8%94%AC%E8%8F%9C-%E5%9C%A8%E6%89%80%E6%9C%89%E5%B8%B8%E7%94%A8%E9%A3%9F%E6%9D%90%E4%B8%AD-%E6%B2%92%E6%9C%89-%E7%A8%AE%E7%9A%84%E7%9B%8A%E8%99%95%E8%83%BD%E8%B6%85%E9%81%8E%E9%9D%92%E8%8A%B1%E8%8F%9C-141650979.html</div>
Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-61769818296043238622014-12-15T19:37:00.000+08:002015-02-25T19:38:19.234+08:00難專注、記性差 活絡大腦 你該這麼吃2014-12-15 00:00:00<br /><br />【聯合報╱記者陳韻涵/輯譯】<br /><br />人腦重約1400克,但每天消耗的熱量占人體總量的20%。培養對腦部健康的飲食習慣,能改善記憶力,保持思緒清晰和心情愉快。 圖/本報資料照片<a href="http://health.udn.com/####">分享</a><br /><br />人腦重約1400克,但每天消耗的熱量占人體總量的20%。培養對腦部健康的飲食習慣,能改善記憶力,保持思緒清晰和心情愉快。<br /><br />1.我想…提高專注力<br /><br />高專注力依賴訊息在腦細胞間順暢傳導,而細胞動力源自血糖含氧量。保持專注和警覺的首要之務,是確保每天攝取足夠且定量的卡路里。神經纖維宛如電線,需用「髓鞘」包覆,讓不同纖維不致短路並保持訊號流暢傳導,而魚油、胡桃和亞麻子中的Omega-3是髓鞘的主成分。<br /><br />祕訣:一天三餐的規律飲食有助改善專注力,多吃胡桃和亞麻子。<br /><br />2.我要…保持好心情<br /><br />神經傳導物質是細胞間傳遞訊息的介質,也是情緒的來源。神經傳導物質「多巴胺」是好心情的信使;濃度高讓人感到愉悅,反之則沮喪。糖類和脂肪能瞬間提高多巴胺濃度,但不持久,因此最好攝取緩慢釋放多巴胺的高蛋白食物。<br /><br />神經傳導物質「血清素」讓人感到平靜並對抗焦慮。糖類零食能迅速提高血清素含量,但也會帶來睡意。大腦需要蛋和肉類中的色胺酸來製造血清素,早餐吃培根加蛋就能提供一天穩定的血清素來源。<br /><br />祕訣:早餐吃培根加蛋會讓你整天心情愉快,杏仁和毛豆也很好。<br /><br />3.我想…保持警覺性<br /><br />咖啡因是對抗瞌睡蟲的利器,但過量咖啡因會造成緊張,因為腦垂體會將咖啡因的刺激解讀為緊急情況而分泌腎上腺素,腦袋會運作得更快更好,但也造成緊張,進而影響思路及辦事能力。吃糖會提高血糖含量並提供熱量,但也會刺激體內釋放讓人想睡的胰島素。<br /><br />祕訣:一份濃縮咖啡讓人保持警覺,雙份濃縮讓人焦慮。<br /><br />4.我要…改善記憶力<br /><br />腦細胞建立新連結讓記憶力變好。活化腦細胞的主要神經傳導物質為「乙醯膽鹼」,治療阿茲海默症的藥物正是模仿乙醯膽鹼刺激記憶力的效果。乙醯膽鹼的本質是「膽鹼」,可從雞蛋、肝臟和大豆中攝取。研究人員發現,甘藍菜、球花甘藍和白花椰菜可幫助改善記憶力。<br /><br />祕訣:規律吃蛋能改善記憶力。<br /><br />5.我想…控制欲望<br /><br />人焦慮時,體內會分泌壓力荷爾蒙「糖化皮質類固醇」,並告訴大腦找方法緩和焦慮,例如攝取脂肪和糖類。研究顯示,體內糖化皮質類固醇濃度極高的老鼠易出現衝動行為,包括暴飲含糖飲料和吃豬油。<br /><br />衝動行為會降低老鼠體內的糖化皮質類固醇濃度,但長期下來會造成肥胖。老鼠腦部經過長期反覆的糖類刺激後,會「告訴」身體需要吃更多糖才會快樂,這也就是吃糖上癮的道理。戒除此惡習的方式就是根除欲望,或從事促進多巴胺分泌的活動,如閱讀。<br /><br />祕訣:克制習慣或從事促進多巴胺分泌的活動,如運動、社交。<br /><br />(資料來源/英國每日郵報)<div>
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引自:</div>
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http://health.udn.com/health/story/5965/572547</div>
Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-41247260916143047332014-12-11T16:09:00.003+08:002014-12-11T16:09:27.026+08:00吃保健、營養品顧眼睛 未必有效2014/12/11【台灣新生報/記者蘇湘雲/綜合外電報導】<br /><br />不少人喜歡服用一些維他命保健食品、營養補充品「補眼睛」。<div>
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不過美國最新研究發現,<span style="color: blue;">少有臨床實驗證明這些保健食品所含維他命劑量可以產生保護眼睛功效。</span>此外,研究也發現,有些產品的宣傳資訊缺乏科學證據佐證。研究成果已發表於美國眼科醫學會所出版的線上版「眼科」醫學期刊(Ophthalmology)。<br /><br />以美國來說,年長者失明主要原因第一名為老年性退化性黃斑部病變,眼睛黃斑部位於視網膜中央部位,因為有黃斑部,眼睛才可以更看清楚細節。二OO一年有一篇重要退化性眼疾研究(AREDS)發現,營養補充品若含有高劑量抗氧化劑、鋅,似乎可以減緩老年性退化性黃斑部病變惡化;另有追蹤研究顯示,如果將保養眼睛營養配方做變動,以葉黃素、玉米黃素取代β胡蘿蔔素,還是可以達到相同效果;出現這種變動的主要原因在於β胡蘿蔔素可能會增加抽菸者肺癌風險。由於這兩篇研究報告,導致相關營養補充品銷售量大幅上升。<br /><br />研究人員以美國一些銷售量很好的眼睛相關保健食品做研究,比較這些產品其中成份、營養素劑量是否符合上述兩項研究結果。研究人員發現,十一項產品當中,只有四項達到研究有效劑量,另有四項產品營養素劑量低於研究有效劑量。此外,有四項產品額外添加一些維他命、礦物質、草本萃取物等,而上述兩項研究並沒有涵括這些營養成份。<br /><br />研究人員也發現,十一項產品都宣稱可以「保護」、「幫助」或「促進」眼睛健康,對視力有益處,卻沒有產品提醒消費者,研究證據只證明這些營養成份對某些老年性退化性黃斑部病變患者有效果。<div>
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此外,也<span style="color: blue;">沒有產品提醒消費者,目前並沒有醫學證據證明這些營養成份可以幫助視力保健,或預防黃斑部病變、白內障等疾病。</span><br /><br /><br />引自:<div>
http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=550142<br /><br /><a href="http://61.222.185.194/index.php?FID=2">【更多精采內容,詳見新生報之《養生文化報》】</a></div>
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Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-51037595594445149722014-12-08T23:35:00.000+08:002014-12-16T23:38:20.742+08:00少吃這七種含糖食物,讓你從內到外變年輕!少吃這七種含糖食物,讓你從內到外變年輕! 12/8<br /><br /><div>
<span style="color: blue;">精製白麵粉</span><br />當糠與胚芽自麥分離後,剩下的只剩單純的碳水化合物,會很快被身體吸收;這樣快的吸收速度會讓身體吃得更多,因為你吃碳水化合物不會有像吃纖維質或是蛋白質的飽足感,小麥含有一種稱為支鏈澱粉的碳水化合物,這樣的碳化合物在還是白色麵粉時,因為當中沒有纖維質,使得白色麵粉很快變成血糖,而且跟其他任何碳水化合物的效果一樣。<br /><br /><span style="color: blue;">白米</span><br /><br />白米看起來好像一點害處都沒有,但是<span style="color: magenta;">盛了一碗白飯,就如同碗中裝了糖。</span>精緻白米的過程中,將一整顆米變成只剩非常好消化、不含纖維質的胚乳,雖然不同米種、長短不一的烹飪時間而使升糖指數不一樣,但所有的白米的升糖指數都很高,而且吃下去後都會造成糖分升高。澱粉類食物不含纖維質,沒有辦法讓消化速度變慢,比較不容易有飽足感,所以也很容易讓人吃得比較多。<br /><br /><span style="color: blue;">澱粉類蔬菜</span><br /><br />把任何蔬菜類放到避免的清單似乎很奇怪,不過,其實是因為這當中一些的蔬菜是偽裝下的澱粉,例如<span style="color: blue;"><strike>玉米、馬鈴薯、地瓜與甜菜</strike></span>都有很高的膳食澱粉,與很高的升糖指數值。<br /><br /><span style="color: blue;">高升糖指數水果</span><br /><br />如同蔬菜類一樣,不吃<span style="color: blue;"><strike>香蕉、鳳梨、西瓜</strike></span>等的水果,似乎與一般我們對於吃水果會健康的認知相反。以上提到的水果的確有許多對健康的好處,但是因為糖分太高,我們認為最好先避免掉。我們會比較希望你能吃低糖水果,這樣對不會影響太大你的血糖值,就不會造成胰島素不平衡。所以還是挑選蘋果或是莓果類吧。加糖,讓你身體血糖上升速度更快。<br /><br /><span style="color: blue;">加糖的乳製品</span><br /><br />乳製品本身也含糖,但是在戒糖計劃第一週開始吃乳製品是被允許的,因為乳製品所含的蛋白質可以降低糖分吸收速度;如同在第五章中提到的,所有我們推薦的乳製品都是不甜的,記得只選擇鮮<span style="color: blue;">乾酪、起司、牛奶、優格</span>,或是作為替代、不甜的非乳製品。許多豆類及其他替代乳製品的飲料都含有添加糖分,需要避免,同樣地,添加香料的乳製品,像是巧克力牛奶,也一樣要避免。<br /><br /><span style="color: blue;">果汁</span><br /><br />果汁讓血糖上升的速度比任何食物與飲料都快,這是因為果汁中沒有任何蛋白質或是纖維質,所以很快會讓血糖飆高。<span style="color: magenta;">身體是不需要果汁的,我們希望你吃一片水果,</span>這樣有咀嚼的過程,比較容易讓人滿足,而且,水果中所含的纖維質會延遲糖分在體內衝跑的速度。<br /><br /><span style="color: blue;">碳酸飲料</span><br /><br />不論是低卡或是一般碳酸飲料都不被戒糖計劃所允許,沒有一絲一毫的營養價值,只是一堆化學成分跟人工顏色,然後用吸管自一大杯玻璃杯所喝的液體糖分,任何一份健康減重計劃中都不應該有碳酸飲料的存在。<br /><br /><br />引自:http://books.cw.com.tw/blog/article/397#sthash.Zv7LFbGF.dpuf</div>
Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-5240474573168137412014-11-23T12:15:00.001+08:002014-11-23T12:15:01.442+08:0098歲老中醫:大量喝水造成腎虛,每天八杯水純屬騙局<div style="background-color: white; font-family: Arial, 微軟正黑體, 細明體; font-size: 16px; line-height: 27.2000007629395px; margin-bottom: 0.5em; max-height: inherit; outline: none; overflow: hidden; padding: 0px; position: relative;">
中國名中醫高齡 98歲,對生活飲食有一番見解</div>
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能如此長壽,秘訣就在於他的“童心、蟻食、龜欲、猴行”<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />八字養生法。與朋友們分享。</div>
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1.除了喝酒外,少吃涼菜。</h2>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />在古代,人們吃到涼菜,一定是下酒用的,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />因為無論白酒、黃酒都是溫熱之物,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />有涼菜相伴,正好中和。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />現代人吃涼菜成了習慣,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />在我看來倒是不健康的,並不利於腸胃。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />2.絕對不吃 苦瓜炒雞蛋。</h2>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />中國人的確有愛吃雞蛋的傳統,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />早上煮雞蛋,中午番茄炒蛋,晚上苦瓜炒蛋。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />苦瓜性寒,雞蛋也是寒涼之物,這兩者加在一起,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />非常嚴重,在我看來就是毒藥,奉勸大家千萬不要吃。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />3.早餐尊崇傳統,白粥、油條或者煎雞蛋。</h2>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />吃什麼健康,很多人抨擊油條不健康,是垃圾食品,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />我覺得食物沒有“美惡”,關鍵在於適度,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />白粥、油條、小菜,是中國人的傳統,吃著舒服。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />煮雞蛋寒冷,我是不吃的,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />油煎一下就中和了,所以我是吃煎雞蛋的。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />4.飲食有節。</h2>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />道家有個觀點,人這一輩子,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />吃的飯是有定數的,早吃,多吃,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />你就早完蛋;慢慢吃,悠著點吃,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />你就能活得長久。所以我絕對不暴飲暴食。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />5.現代人一大病症是不飢不餓</h2>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />飢餓連在一起用多了,大家都分不清楚其本意了。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />其實兩者有本質差別,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />“飢”是攝入食物量不足,就是肚子空了,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />而“餓”是主觀感受,是想吃東西的慾望。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />頻繁的過於強烈的餓的感覺是心水太旺,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />不覺得餓的狀態屬於心氣不足。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />不飢不餓是現代人的通病,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />尤其是現在的孩子,肚子裡面塞滿食物,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />老是處於積食的狀態。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />他們的腸胃相對滿實,口臭、咽喉反復發炎感染、<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />腹脹、不放屁、晚上睡覺蹬被子,甚至磨牙、流口水。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />不飢而餓,則是現代肥胖人的常見症狀,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />這些人吃得很飽,但總是感覺餓。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />這個病機則在於心火過亢,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />情緒和情感上的需求得不到滿足,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />或者內心存在深刻不滿足感,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />以致出現食慾亢進。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />中醫治療一般用黃連、梔子等苦寒洩心的藥物。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />6.早晨不餓吃雞蛋牛奶,那是毒藥</h2>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />很多人問我吃什麼有益健康,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />我說吃什麼不重要,怎麼吃,什麼時候吃才是關鍵。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />不飢不餓時候不吃,哪怕到了吃飯的時候,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />外界的時鐘不重要,重要的是自己的生物鐘。</div>
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很多人在規勸人們要吃早飯,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />沒有人關心早晨起來,當事人是不是飢餓,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />頭天晚上的飯還在胃裡沒有消化,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />一點食慾都沒有的人,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />又要塞進去一堆牛奶雞蛋,不就是毒藥嗎?</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />早餐清洗腸胃可以喝碗五穀粉,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />是用五穀雜糧磨成細粉,方便沖泡。</div>
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他們的各種配方都是遵循老中醫認可的配方來的。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />多吃五穀雜糧有利每天腸胃運轉,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />排便排毒,長喝可延年益壽。</div>
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餓而不飢的時候,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />應該吃點點心,三口就得。</div>
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飢而不餓的時候,就要去看醫生,調節情緒。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />7.大量喝水,嚴重的還會造成腎虛</h2>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />不知道什麼時候起,出現了所謂健康理念,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />一天八杯水,多喝水可以排毒,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />還可以沖刷大腸什麼的。</div>
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其實,這樣喝水,非常傷腎,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />嚴重的還會造成腎虛,憋不住尿。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />喝水要小口,三口即止,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />留有餘地,方便消化吸收。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />現代人光圖快,灌水牛飲,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />結果導致胃中存有大量冷水,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />不是尿出去,就是存下來,沒有辦法成為體液。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />喝水的學問還在於不喝淡水,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />淡水副作用就是利尿,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />淡水穿腸子過,體液無處留。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />所以古人要在淡水中加上苦味的茶葉,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />在吃西瓜時候加入微量鹽,目的就是防止津液流失。</div>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />8.喝凍水、凍飲料,牲口不如</h2>
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<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />冷飲喝到胃裡,就要靠胃的熱氣,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />把它溫到36 .5℃跟人體一樣的溫度。<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />日積月累,胃受不了,肺胃相連,肺也受不了。</div>
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有人喜歡吃飯之前先來杯凍飲料,那就完了,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />等你吃飯的時候,任你吃多少,任你吃到多撐,<br style="margin: 0px; outline: none; padding: 0px; position: relative;" />都會沒感覺,時間長了,你就變得奇胖。</div>
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http://www.cmoney.tw/notes/note-detail.aspx?nid=18612</div>
Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-42553480340703555032014-10-20T21:07:00.000+08:002014-10-21T21:08:47.914+08:00研究:芝麻素可保護肝臟抗衰老2014/10/20【健康醫療網/記者郭庚儒報導】<br /><br /><span style="color: blue;">日本研究發現,從芝麻中萃取的芝麻素,有助保護肝臟功能,達到抗氧化、抗衰老目的。</span><div>
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實驗利用人體在運動過程中,會產生大量自由基的反應,讓實驗者在運動前服用芝麻素,結果發現,運動過程中,體內的被氧化脂質數量與運動前無異,甚至可能降低,顯示芝麻素可有效去除人體中的自由基。<br /><br /><br /><br /><img border="0" src="http://uc.udn.com.tw/magimages/19/PROJ_ARTICLE/486_6188/f_541085_1.jpg" /><br /><br />研究:芝麻素可保護肝臟抗衰老<a href="http://www.facebook.com/sharer.php?s=100&p[images][0]=http://uc.udn.com.tw/magimages/19/PROJ_ARTICLE/486_6188/f_541085_1.jpg&p[url]=http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=541085&ch=fb_share&p[summary]=%E7%A0%94%E7%A9%B6%EF%BC%9A%E8%8A%9D%E9%BA%BB%E7%B4%A0%E5%8F%AF%E4%BF%9D%E8%AD%B7%E8%82%9D%E8%87%9F%E6%8A%97%E8%A1%B0%E8%80%81&p[title]=%E7%A0%94%E7%A9%B6%EF%BC%9A%E8%8A%9D%E9%BA%BB%E7%B4%A0%E5%8F%AF%E4%BF%9D%E8%AD%B7%E8%82%9D%E8%87%9F%E6%8A%97%E8%A1%B0%E8%80%81%20-%20%E9%A4%8A%E7%94%9F%E6%8A%97%E8%80%81%20-%20%E9%A4%8A%E7%94%9F%E7%99%BE%E7%A7%91%20-%20udn%E5%81%A5%E5%BA%B7%E9%86%AB%E8%97%A5"><img src="http://s.udn.com.tw/2010MAIN/img/fb_share.png" /></a><br /><br /><br /><br /><span style="color: blue;">芝麻素不只能降低自由基,還能保護肝臟!</span></div>
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日本抗氧化研究權威柴田浩志博士指出,動物實驗中,在空氣中噴灑酒精模擬老鼠喝醉的狀況,結果老鼠的GOT指數高達300、GPT指數達40;若在飼料中摻入芝麻素讓老鼠食用,GOT可降低為100、GPT降為20,甚至比一般老鼠的GOT指數150、GPT指數25還低。而人體實驗結果則是能有效去除自由基。<br /><br /><br /><br />台灣抗老保健學會理事長、台北醫學大學保健營養學系講座教授謝明哲表示,肝臟是負責製造身體能量及處理老廢物質的重要器官,當肝臟進行排毒工作時,會消耗大量的氧氣,並產生大量的自由基;若肝臟去除自由基的抗氧化力不足,不只影響肝功能,甚至會提早老化。<br /><br /><br /><br />謝明哲強調,隨著年紀增長,人體內去除自由基、抗氧化力指標(SOD活性)會逐漸降低,而研究發現,從芝麻中萃取的芝麻素,可保護肝臟功能,達到抗氧化、抗衰老的效果。<br /><br /><br />吃芝麻可以攝取芝麻素嗎?</div>
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<span style="color: blue;">謝明哲指出,一小顆的芝麻,只含有不到1%的芝麻素;若民眾想要透過吃芝麻,達到抗衰老的效果,可能每天約要吃一大匙的芝麻,但同時會攝取過多的油脂而影響健康,且芝麻外殼堅硬難以攝取到完全的芝麻素。</span><br /><br />引自:</div>
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http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=541085</div>
Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-27343260553997992382014-09-19T22:51:00.004+08:002014-09-19T22:51:39.725+08:00腦袋不老化 黃豆、香蕉增強記憶力2014/09/19【華人健康網╱記者洪毓琪/台北報導】<br /><br />總是找不到想要的東西,或是經常將雨傘、手機忘在捷運、公車上,丟三落四怎麼也改不了?到底該怎麼做才能將消失的記憶力找回來呢?營養學專家表示,想改善健忘、注意力不集中等腦力問題並不難,只要在日常飲食中,加強攝取能提供腦細胞所需的營養來源,就能有效增強記憶力。<br /><br /><a href="http://top1health.blob.core.windows.net/cdn/am/20119/64352.jpg"><img src="http://top1health.blob.core.windows.net/cdn/am/20119/64352.jpg" /></a><br /><br />總是找不到自己的東西、將雨傘、手機忘在捷運、公車上,丟三落四的習慣怎麼也改不了?<br /><br /><br />中山醫學大學營養學系教授王進崑表示,現代人生活步調快、工作壓力大,經常需要絞盡腦汁,容易就造腦力的大量耗損,使健忘、記憶力衰退的發生機率大幅上升,而出現腦袋不靈光、忘東忘西等腦袋提早老化的現象。<br /><br />讓腦袋更靈光 3種食物必吃<br /><br />想改善健忘問題、提升記憶力,讓腦袋更靈光,究竟該怎麼做呢?王進崑教授指出,在日常生活中所食用的食物中,就有許多能提供大腦細胞豐富營養、活化腦細胞,有助增加、提升記憶力的食物,例如,容易取得的黃豆、香蕉、海帶等3種食材都是不錯的選擇。<br /><br />★黃豆:<br /><br />華人日常飲食相當普遍的食材黃豆,就是有助供給大腦細胞充份營養的一種食物。黃豆中所含豐富卵磷脂及優良蛋白質成份,可說是人體及大腦細胞不可或缺的營養素,特別是當中的卵磷脂成分更有補腦、增強記憶的效用。<br /><br /><a href="http://top1health.blob.core.windows.net/cdn/am/20119/64353.jpg"><img src="http://top1health.blob.core.windows.net/cdn/am/20119/64353.jpg" /></a><br /><br />想要充分攝取到黃豆中的卵磷脂,該直接食用全豆,也就是吃黃豆的原態,不研磨、不榨汁,才能將卵磷脂完整的保存下來。<br /><br /><br /><br />不過,王進崑教授也提到,想要充分攝取到黃豆中的卵磷脂,不能只有吃豆腐、豆漿、豆花、豆干等黃豆加工食品,而該直接食用全豆,也就是吃黃豆的原態,不研磨、不榨汁,才能將卵磷脂完整的保存下來。<br /><br />至於黃豆中所含有的優良蛋白質,除了有多數人知道有降膽固醇效果外,由於蛋白質不僅是構成人體的主要原料,更是製造細胞和神經傳遞物質的重要元素。因此,補充優質蛋白質,不但有助提升活力,還有促進腦神經的傳導、活化腦力的效果。<br /><br />★海帶:<br /><br />想讓自己不再健忘,除了供給腦袋維持運作所需的養分外,是否補充足夠延緩腦袋老化、記憶衰退速度的營養也非常重要。王進崑教授表示,想要達到這樣的效果,補充適量的海帶就相當合適。<br /><br />海帶不但容易取得、購買,營養成分更是豐富,除了有廣為人知的礦物質碘外,當中的有助於抑制發炎反應、預防記憶力衰退的omega3不飽和脂肪酸,以及DHA、EPA含量更是豐富,適量食用對人體好處多多。<br /><br /><a href="http://top1health.blob.core.windows.net/cdn/am/20119/64354.jpg"><img src="http://top1health.blob.core.windows.net/cdn/am/20119/64354.jpg" /></a><br /><br />香蕉中所含有的豐富礦物質——鉀,不僅能平衡身體的鈉離子過高問題,更有促進人體細胞及組織生長的作用。<br /><br /><br /><br />★香蕉:<br /><br />香蕉在台灣相當容易取得,且營養價值相當豐富。除了富含蔗糖、果糖、葡萄糖等3種天然糖分,能迅速補充人體所需的能量、提升體力,預防精神疲倦引起的記憶力不佳現象外,香蕉中所含有的豐富礦物質—鉀,不僅能平衡身體的鈉離子過高問題,更有促進人體細胞及組織生長的作用。<br /><br />王進崑教授指出,對大腦而言,鉀還有加速腦細胞代謝、活化腦力的效果。最重要的是,以營養學來看,香蕉中的鉀離子,以及其他人體所需營養素分佈比例恰當,非常適合作為人體補充鉀離子的食物來源,不易產生過量問題。<br /><br />【專家小叮嚀】:<br /><br />想要延緩記憶力衰退、改善健忘問題,除了食用上述提到的3種食物外,更要維持均衡飲食,攝取足夠的維生素、卵磷脂、優質蛋白質,以及不飽和脂肪酸,並維持規律運動的習慣,以增加人體代謝速度、促進腦神經傳導,才是活化腦細胞、避免老化的不二法則。<br /><br />王進崑教授強調,要有清晰、靈活的思緒、靈光的腦袋,除了在營養攝取及運動上多下功夫外,睡眠品質的好壞、時間充足與否,更是影響腦力的重要關鍵。建議想要提升記憶力、改善健忘問題的朋友,盡可能維護自我的睡眠品質,減少熬夜的機會。<br /><div>
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Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-9072094531257341402014-08-21T22:17:00.000+08:002014-09-20T22:17:29.155+08:00喝完檸檬汁不漱口 牙齒易酸蝕2014/08/21【台灣新生報/記者萬博超/台北報導】<br /><br />夏天常見許多民眾擠檸檬汁或加入一些柑橘類水果泡在水中飲用,這類水果含豐富維他命C,有益健康,但喝完不漱口,卻很傷牙齒。<br /><br />牙醫師陳忠明建議,吃完水果或喝完果汁一定要漱口,並儘量用吸管喝果汁,服用維生素C不妨直接吞下,別用牙齒咬碎或慢慢含著,以免增加酸蝕風險。<br /><br />陳忠明醫師指出,許多酸性類水果可能在飲用的過程中,破壞牙齒的琺瑯質,讓牙齒愈來愈黃,甚至會有民眾因此有臉部美白的錯覺。民眾常喝的綠茶、養生醋飲及酸類水果,不管是喝的或是吃的都會在過程中破壞牙齒外層的牙釉質。<br /><br />醫師指出,牙釉質在PH5.5以下會開始溶解,漸漸的會出現白斑、變薄、讓牙齒顯黃等問題。綠茶則可能使琺瑯質鬆軟,讓著色性食物易在牙齒上染色。吃這些會傷害牙齒的食物後不應馬上刷牙。<br /><br />牙齒遇到酸表面會軟化,立即刷牙反而會造成牙釉質的缺損,對於這類食物,牙科醫師陳忠明建議吃檸檬等酸類水果時,榨汁後再用吸管飲用;喝酸類飲料時,應稀釋且盡量用吸管飲用;吃維他命C時,直接吞下,不要咬碎或含在口中。<br /><br />陳忠明指出,所有水果在口腔內15分鐘後便容易酸蝕牙齒,吃完後應馬上用水漱口,減少酸蝕問題。可能造成酸蝕的食物或飲品有水果、咖啡、茶、碳酸性飲料、高濃度酒精、含有草酸的食物;著色性食物則有茶類、含丹寧酸食物、含有素色的食物等,容易造成牙齒發黃變色。<br /><br />引自:<div>
http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=530886</div>
Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-5239034771996023152014-06-02T11:50:00.002+08:002014-06-02T11:50:08.250+08:00吃粽子配優酪乳 無助消化反更肥吃粽子配優酪乳 無助消化反更肥<div>
<br />【聯合報╱記者吳佳珍、張嘉芳/台北報導】 2014.06.02 01:58 am<br /><table border="0" cellpadding="0" cellspacing="3" style="line-height: 18px; width: 100%px;"><tbody>
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<span style="font-family: Arial, Helvetica, sans-serif;">優酪乳中的益生菌具整腸效果,端午吃粽,不少民眾擔心糯米消化不良,以為餐後多喝優酪乳有助改善腹脹。但營養師表示,<span style="color: blue;">優酪乳或發酵乳主要作用在大小腸,它可解決便祕問題,對於糯米引起的胃脹不適並無幫助。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">內湖國泰診所營養師張斯蘭表示,糯米不易消化,不會那麼快進入腸道,<span style="color: blue;">所以餐後喝優酪乳不僅無法改善腹脹,反而會增加胃部飽足感,讓肚子更不舒服。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">馬偕醫院營養師趙強說,優酪乳成分除了牛奶油脂,還有增稠劑及可溶性纖維,它雖能幫助整腸、促進排便,卻會延長食物在胃部的停留時間;加上糯米質地黏膩,內餡油脂高,也會增加胃消化排空時間,<span style="color: blue;">吃粽配優酪乳無法改善胃脹及消化不良。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">台北醫學大學附設醫院營養師李青蓉說,優酪乳含糖量及熱量均高,吃粽配優酪乳恐額外吃進更多熱量。</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">臺安醫院營養師劉怡里表示,<span style="color: blue;">優酪乳功能在保健腸道,</span>也就是增加腸道好菌、改善營養吸收,降低腸道癌病變風險,<span style="color: blue;">其目的並非促進消化</span>,因此<span style="color: blue;">粽子最好在中午前食用,以免晚間活動量少,不易消化。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">由於糯米消化速度慢</span>,張斯蘭建議,<span style="color: blue;">食用時可多嚼幾下</span>,<span style="color: blue;">增加唾液澱粉分泌,以分解糯米澱粉。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">榮欣診所營養師李婉萍表示,<span style="color: blue;">老人與小孩的消化酵素分泌較差,不宜食用過多粽子。</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">「一餐吃一顆粽剛好,兩顆熱量就超過。」</span>李婉萍說。</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">李婉萍也建議,<span style="color: blue;">吃粽子前,可吃點蔬果來增加飽足感,避免食用過量粽子,亦可降低血糖巨幅波動、減少胃脹不適。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span class="story" id="source_name" style="line-height: 18pt; overflow: hidden;">【2014/06/02 聯合報】</span><span class="author" style="position: relative; text-align: center; top: 0px;"><a href="http://udn.com/" style="text-decoration: none;" target="_blank">@ </a><a href="http://udn.com/" style="text-decoration: none;" target="_blank">http://udn.com/</a></span></span></div>
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<span style="line-height: 18px;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /><br />全文網址: <a href="http://udn.com/NEWS/HEALTH/HEA2/8714614.shtml#ixzz33RyCVfTB" style="text-decoration: none;">吃粽子配優酪乳 無助消化反更肥 | 健康天地 | 健康醫藥 | 聯合新聞網</a> <a href="http://udn.com/NEWS/HEALTH/HEA2/8714614.shtml#ixzz33RyCVfTB" style="text-decoration: none;">http://udn.com/NEWS/HEALTH/HEA2/8714614.shtml#ixzz33RyCVfTB</a><br />Power By udn.com </span></span></div>
Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-63382801338101345762014-06-02T11:44:00.005+08:002014-06-02T11:44:44.391+08:00兩眼昏花不求人!貧血多吃6種水果<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://top1health.com/"><img src="https://s.yimg.com/bt/api/res/1.2/NR94hCxSprebsk4Naukdeg--/YXBwaWQ9eW5ld3M7Zmk9Zml0O2g9Mjc-/http://l.yimg.com/os/155/2012/07/18/logo-for-yahoo-jpg_113402.jpg" /></a>作者: 圖文提供/時報文化 | 華人健康網 – 2014年5月31日 上午11:00</span><div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue; font-size: large;">【中醫病名】</span>眩暈,虛勞,萎黃,勞黃。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue; font-size: large;">【西醫病名】</span>鐵質缺乏性貧血,維生素B12缺乏性貧血,葉酸缺乏性貧血,地中海型貧血,鐮刀狀紅血球貧血,遺傳性溶血性貧血,再生不良性貧血。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: blue; font-size: large;">【適合吃的水果】</span><span style="background-color: yellow; color: blue;">龍眼肉、櫻桃、桑椹、紅棗、桃子、葡萄。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><b style="font-family: Arial, Helvetica, sans-serif; line-height: 29.605546951293945px;"><span style="color: blue;">病因</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">貧血的原因可分為兩大類,其一為紅血球遭受破壞或喪失過多所致,如因外力而受傷或胃腸出血,或月經量過多、血尿、內出血、慢性出血等原因;其二則為紅血球產量不足,如缺鐵性貧血、地中海型貧血、巨球性貧血(缺乏維生素B12、葉酸缺乏)等。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">一般人最常見貧血的原因,多為體內缺乏鐵質所造成,而鐵為人體合成血紅素的重要原料,一旦缺乏易使血紅素的合成造成缺陷。而失血、懷孕、腸吸收不良為缺鐵性貧血的主因。地中海貧血則與遺傳息息相關,雖然沒有傳染性,但目前卻也無法根治。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">另外,像是肝硬化、慢性肝炎、酗酒、甲狀腺功能不足等原因,也極易造成貧血。臨床上可進行血液檢查,視其血紅素(Hb)、血比容(Hct)和紅血球的平均血球容積(MCV),便可以初步判定是否為貧血及何種類型的貧血。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">症狀分類</span></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">中醫主要將之分成氣虛、血虛及氣血虛這三種證型。氣虛的人平時容易疲倦、懶得講話、聲音比較小、呼吸氣短、消化功能差及面色恍白。血虛的人容易頭暈,眼花,蹲下去再站起來頭會暈,有時會心悸(心臟怦怦跳),面色萎黃。氣血兩虛的人則氣虛和血虛的症狀都有。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="background-color: yellow; color: blue; font-size: large;">飲食注意事項</span></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. 首先要注意飲食的補益作用,進食富於營養而又易於消化的食物,以保證氣血的化生。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">陽虛患者(寒性體質)</span>忌食寒涼,宜溫補類食物,如雞肉、魚肉、豬肉、排骨、豬小腸、雞蛋、牛奶、豆漿;</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">陰虛患者(虛熱性體質)</span>忌食燥熱,宜淡薄滋潤類食物,如木耳、靈芝、雞爪、豬腳筋。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;">2. 可多食用含有</span><span style="background-color: yellow; color: blue;">豐富鐵質的菠菜、紅莧菜、金針、木耳、芝麻</span><span style="background-color: white;">等食物。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3. <span style="color: blue;">避免吃太多酒</span>。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4. <span style="color: blue;">不要攝取太多含咖啡因</span>的食物。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="background-color: yellow; color: blue; font-size: large;">日常保健</span></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. 要安慰和鼓勵病人,保持樂觀情緒,增強治癒疾病的信心。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2. 注意生活起居,除病重須臥床者外,可作患者力所勝任的散步或其他適當活動,以促進食慾及體力的恢復,並且要注意冷暖,預防感冒。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3. 調整生理時鐘,使其符合正常作息。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4. 盡量起身走動,不要久臥。<br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>本文出自時報文化《果療》</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>文章引自:</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 29.605548858642578px;"><b>https://tw.news.yahoo.com/%E5%85%A9%E7%9C%BC%E6%98%8F%E8%8A%B1%E4%B8%8D%E6%B1%82%E4%BA%BA-%E8%B2%A7%E8%A1%80%E5%A4%9A%E5%90%836%E7%A8%AE%E6%B0%B4%E6%9E%9C-030042940.html</b></span></span></div>
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Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-18457108810102531362014-05-26T20:00:00.002+08:002014-05-26T20:00:58.870+08:0012時辰臟腑怎麼調息(黃文燦中西醫藥師)<span style="color: blue; font-size: large;">12時辰臟腑怎麼調息(黃文燦中西醫藥師)</span><br />
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真是太感恩了,幫我們整理得這麼完整。<br />
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耳提面命中!!! ^_____^<br />
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<br />Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-36084692249108542932014-05-20T11:38:00.000+08:002014-06-02T11:39:35.191+08:00克服壓力大 早餐吃白色食物<div class="yom-mod yom-art-hd" id="mediaarticlehead" style="border-color: rgb(52, 78, 127); border-top-style: none; margin: 12px 0px 20px; padding: 0px; zoom: 1;">
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<span style="color: blue; font-size: large;">克服壓力大 早餐吃白色食物</span><br /><a href="http://www.cw.com.tw/" style="font-size: medium;"><img src="https://s1.yimg.com/bt/api/res/1.2/JYFqZF79pZCEarErOhaUDw--/YXBwaWQ9eW5ld3M7Zmk9Zml0O2g9Mjc-/http://media.zenfs.com/155/2011/06/15/cw-jpg-53x27_144051.jpg" /></a><span style="font-size: small;">作者: 黃惠鈴 | 天下雜誌 – 2014年5月20日 下午4:33</span><br /><br /><span style="font-size: small; font-weight: normal;">若<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px; line-height: 29.605546951293945px;">感到壓力大的時候,會忍不住吃起洋芋片、餅乾,猛灌可樂。</span></span></h1>
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<span style="font-size: small; font-weight: normal;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px; line-height: 29.605546951293945px;">那可能有<span style="color: blue;">「情緒性飲食」或「壓力性飲食」</span>的情形。</span></span></h1>
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<span style="font-family: Arial, Helvetica, sans-serif;">精神科醫師、快樂心靈診所院長陳豐偉指出,<span style="color: blue;">壓力性飲食很常見,通常是「壓力大時,會喜歡吃高熱量食物或垃圾食物。」</span>而且,如果反覆發生這種情形,不是平常吃飯時間也多吃,可能就是壓力性飲食。<br /><br />他進一步解釋,<span style="color: blue;">吃東西可以削弱大腦對壓力荷爾蒙的反應,讓人有快感或放鬆。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><span style="background-color: white;">所以藉吃喝來降低壓力,</span><b style="background-color: yellow;">短期有用。</b></span><br /><br /><strong style="background-color: white;"><span style="color: blue;">壓力好大 愈吃愈胖</span></strong><br /><br /><span style="background-color: white;">但長期下來,當吃東西的美好感覺不斷被強化,「到最後,變成不是為了身體的需求而吃,而是為了紓解壓力才吃,」陳豐偉說。</span><br /><br /><span style="background-color: white;">結果,「吃」成為另一股壓力源。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;">尤其對注重外表形象的人來說,吃完後,反而有更大的罪惡感。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;">壓力荷爾蒙更會造成內臟堆積更多脂肪,身材走樣變成「小腹翁」、「小腹婆」,危害健康。</span><br /><br /><span style="background-color: white;">生活不免有壓力,在均衡飲食的大前提下,陳豐偉提醒,</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="color: blue;">若把握一些吃的撇步,可避免不安、焦慮、緊張的情緒更惡化:</span></span><br /><br /><strong style="background-color: white;"><span style="color: blue; font-size: large;">1. 避開太油或太甜的高熱量食物</span></strong><br /><br /><span style="background-color: white;">台北馬偕醫院營養課營養師許碧惠解釋,<span style="color: blue;">這些食物會消耗掉體內的維生素B群及微量維生素,使人更抑鬱。</span></span><br /><br /><span style="background-color: white;">如果非要吃零食,她建議在<span style="color: blue;">同樣重量</span>的商品中,選擇營養標示中<span style="color: blue;">熱量較低</span>,或<span style="color: blue;">含糖量較少</span>的零食。</span><br /><br /><strong style="background-color: white;"><span style="color: blue; font-size: large;">2.少吃辛辣食物</span></strong><br /><br /><span style="background-color: white;">鹿港基督教醫院營養組組長陳紋慧指出,<span style="color: blue;">壓力大時,胃酸本來就分泌較多,而辛辣食物又會刺激胃酸分泌,等於更加重胃腸負擔。</span></span><br /><br /><strong style="background-color: white;"><span style="color: blue; font-size: large;">3.想喝咖啡 就喝拿鐵</span></strong><br /><br /><span style="background-color: white;">若非得喝咖啡不可,除了要避免過量咖啡因影響睡眠,要適可而止外,<span style="color: blue;">可以考慮加入牛奶</span>。<span style="color: blue;">牛奶含蛋白質、維生素B群、色氨酸等營養素,有助於對抗壓力。</span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="color: blue;">「尤其要加低脂牛奶</span>,避免過多熱量,」許碧惠建議。</span><br /><br /><span style="background-color: white;">另外,也要</span><span style="background-color: white; color: blue;">少喝</span><span style="background-color: white;">含</span><u style="background-color: white;">咖啡因的機能性飲料、可樂,或含糖的手搖杯飲料</u><span style="background-color: white;">等,</span><span style="background-color: yellow; color: blue;">「最好是喝白開水,」</span><span style="background-color: white;">陳紋慧說。</span><br /><br /><strong style="background-color: white;"><span style="color: blue; font-size: large;">4.早餐來點白色食物</span></strong><br /><span style="background-color: white;">康華中醫診所中醫師張家蓓建議,腦子一直轉不停,沒有決斷力的人,</span><span style="color: blue;"><span style="background-color: white;">一早空腹喝白開水後,可吃些</span><span style="background-color: yellow;">白色食物補肺經</span><span style="background-color: white;">,</span></span><span style="background-color: white;">例如:<span style="color: blue;">百合銀耳蓮子湯、薏仁漿或薏仁粥、山藥排骨粥或白果</span>等。</span><br /><br /><strong style="background-color: white;"><span style="color: blue; font-size: large;">5.全穀根莖類不可少</span></strong><br /><span style="background-color: white;"><span style="color: blue;">全穀根莖類所含的維生素、礦物質,比白米飯、白麵包、麵條還要高</span>,又有纖維質、熱量低,且不會讓血糖驟升、驟降等優點。<span style="color: blue;">糙米飯、地瓜、全麥麵包和燕麥</span>等等,都是好選擇。</span><br /><br /><strong style="background-color: white;"><span style="color: blue; font-size: large;">6.一定要吃足夠、多樣的蔬果</span></strong><br /><br /><span style="background-color: white;"><span style="color: blue;">蔬果的種類、顏色盡量多樣。</span>許碧惠更建議,不妨把<span style="color: blue;">紅蘿蔔、芹菜、小黃瓜</span>等洗淨,切成條狀,一旦壓力大想吃東西,也可以<span style="color: blue;">啃蔬菜條</span>,<span style="color: blue;">取代吃糖果餅乾</span>等零食。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="background-color: white;">另外,水果的熱量不低,如果怕壓力大時,一不小心猛吃一堆水果,<span style="color: blue;">可以選擇需要多咀嚼的水果,如芭樂、蘋果,慢慢吃。</span></span><br /><br /><span style="background-color: white;">中醫師張家蓓更建議,<span style="color: blue;">壓力大,易生恐懼、失去勇氣,影響腎經</span>,可在<span style="color: blue;">晚飯後或睡前,吃一匙黑芝麻或堅果。</span>把握原則,不讓壓力更大。</span></span></div>
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文章引自:</div>
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Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-88386569324749671602014-05-19T11:47:00.001+08:002014-05-19T11:47:14.687+08:00做對5件事 擊退腦疲勞<span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="line-height: 28.5px;">做對5件事 擊退腦疲勞</span></span><br />
<span style="color: #414141; font-family: Arial, Helvetica, sans-serif; line-height: 28.5px;">壓力逼迫我們的大腦快速反應,時間一久,大腦累壞了、再也撐不住。</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">做對以下五件事,幫你找回元氣、讓大腦再度活力充沛。</span></div>
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<strong><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">1、累了就去睡覺吧!</span></strong><br />
<strong><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></strong><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;">研究發現,</span><span style="color: blue;">睡眠時</span><span style="color: #414141;">血液中的一氧化氮會稍微增加,</span><span style="color: blue;">有助於加強記憶的固化,</span><span style="color: #414141;">還可以提升睡眠品質,讓大腦得到充分的休息。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;">「睡眠對提升記憶力有幫助,」雙和醫院神經科主治醫師胡朝榮表示,</span><span style="color: blue;">國內外相關實驗都證實,睡眠和記憶力息息相關;在睡覺前學習的東西,經過睡眠之後會記得更熟。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">如果感覺疲勞,卻無法立刻去睡,除了喝咖啡以外還有什麼提神的方法?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">中央大學認知研究所助理教授陳永儀說,腦細胞需要大量的氧氣,目前唯一確定有效的提神物就是新鮮氧氣,吸一口真的會瞬間醒腦;不過這是暫時性的,一旦拿開氧氣筒,提神效果就沒了。</span></div>
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<strong><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">2、壓力沉重時,最快也最有效的紓壓法就是運動</span></strong><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">面臨壓力,人體的反應是心跳加速、血壓上升、瞳孔放大,人的本能已準備好要迅速逃離,如果這時候還勉強自己坐在電腦前,當然會覺得焦慮不安、心煩意亂。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">「去運動吧!這才是你的身體面對壓力時該有的反應,」</span><span style="color: #414141;">陳永儀說,在沒辦法馬上改變壓力環境的情況下,運動是最好的紓壓方式。</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;"><br /></span></span><span style="color: blue; font-family: Arial, Helvetica, sans-serif;">一週運動3次、每次至少20分鐘的有氧運動(瑜伽不屬於有氧運動),持續一個月就能顯著改善焦慮症狀,還能讓大腦的運作效能更好。</span><br />
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<strong><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">3、學習禪定</span></strong><br />
<strong><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></strong><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;">睡覺時,外界的新事物暫時不會進入大腦,但大腦還是在快速運作。如果老是覺得睡不好、思緒停不下來,</span><span style="color: blue;">你應該學習禪定或稱內觀(mindfulness),真正讓大腦休息。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;">「身體要動,腦袋則是要靜,能做到這兩者,大腦才可以真正得到休息。」陳永儀說,</span><span style="color: blue;">配合腹式呼吸法,練習禪定可以幫助你專注、給大腦一個喘息的機會。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">然而,腦子裡的思緒太多了,要如何不被這些雜亂的念頭帶著走?陳永儀建議先找一個聲音、或是一種氣味來當做專注點,例如空調的聲音、或是點一支香或蠟燭。她自己則會使用節拍器的聲音。</span></div>
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<strong><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">4、訂定合理的目標</span></strong><br />
<strong><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></strong><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">壓力並非全部來自外界,很多壓力都是自找的。</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;"><br /></span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;">在設定目標前,應該先對自己的壓力承受度有所認知,才能訂下合理的目標;</span><span style="color: blue;">不要把自己逼到極限,而是該給自己一點時間與空間去釋放內心壓力。</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;"><br /></span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;">唯有心清明了,才能重拾專注與力量。</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;"><br /></span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #414141;">馨培心理治療所院長呂嘉寧表示,生活不可能全無壓力,而人也不可能完全沒有壓力承擔度,因此重點不是追求「零壓力」的人生,而是要</span><span style="color: blue;">找出自己的極限,不要設定超出能耐的目標,才不會把自己逼過頭了。</span></span><br />
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<strong><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">5、一個小儀式,不把煩擾帶回家</span></strong><br />
<strong><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></strong>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif;">另外,很多人下班後仍持續處於情緒緊繃的狀態,就算回到家還是在擔憂工作的事,大腦得不到休息的機會。</span></div>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif;">呂嘉寧建議,</span><span style="color: blue; font-family: Arial, Helvetica, sans-serif;">不妨為自己安排一個小小的儀式,例如下班回到家就先洗澡、換掉上班的衣服等,藉由這些儀式,告訴自己「我已經下班了」、「不要再想工作了」。</span></div>
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<span style="color: #414141; font-family: Arial, Helvetica, sans-serif;">練習一段時間後,你就會慢慢適應不同角色的切換,不再把工作的煩擾帶回家。</span><br />
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<span style="line-height: 18px;"><span style="color: blue; font-family: Arial, Helvetica, sans-serif; line-height: normal;">2014/04/14</span><span style="color: blue; font-family: Arial, Helvetica, sans-serif; line-height: 28.5px;">【本文摘自天下雜誌出版《別讓身體比你老》】</span><span style="font-family: Arial, Helvetica, sans-serif;"><br /><br />全文網址: <a href="http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=508037#ixzz31pTfYZhR" style="color: #003399; text-decoration: none;">做對五件事 擊退腦疲勞 - 大腦的奧秘 - 健康話題 - udn健康醫藥</a> <a href="http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=508037#ixzz31pTfYZhR" style="color: #003399; text-decoration: none;">http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=508037#ixzz31pTfYZhR</a><br />Power By udn.com </span></span>Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-89816479545445247912014-05-17T20:45:00.003+08:002014-05-17T20:45:48.416+08:00垃圾食物吃多 變胖還會變懶<table border="0" cellpadding="0" cellspacing="3" style="font-family: Arial, helvetica, clean, 新細明體, PMingLiU, sans-serif; line-height: 18px; width: 100%px;"><tbody>
<tr><td width="76%">垃圾食物吃多 變胖還會變懶<br /><br />【聯合報╱記者楊欣潔/專題報導】 2014.05.17 03:34 am</td></tr>
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肥胖的人比較懶惰?美國最新一項研究發現,吃熱量高又沒營養的食物才是身體容易疲倦的主因,而<span style="color: blue;">肥胖和活動力較低都是因為長期吃「垃圾食物」所造成的結果。</span></div>
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美國加州大學的一項實驗,觀察32隻大鼠並將其分成兩組,一組大鼠給予磨碎的玉米及魚粉等未加工天然食品,另一組給予高糖、高熱量、營養成分低,一般稱為垃圾食品的食物。<br />
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<span style="color: blue;">兩個月後發現,吃垃圾食物的大鼠體重明顯上升,且活動力與吃天然食物的大鼠相比,少了一半,</span>研究刊登在4月的《心理及行為期刊》。<br />
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實驗設計讓大鼠施力按壓槓桿,並給予食物獎勵,結果吃垃圾食物組的大鼠,按壓槓桿後,休息時間是吃健康食物大鼠的兩倍,<span style="color: blue;">研究結論指出,過去常有肥胖者較懶惰等汙名化的論述,但這次研究卻發現,<b><u>不良的飲食習慣會造成認知障礙並增加疲勞感,才是活力低下主因</u></b>,而肥胖與懶惰沒有直接關係。</span></div>
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研究也發現,長期吃垃圾食物的大鼠,短暫吃幾天健康食物,並不會減輕大鼠的體重、改變其活動力,<span style="color: blue;">代表長期吃垃圾食物造成沒有活力,無法在短時間內恢復。</span><br />
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榮新診所營養師李婉萍說,<span style="color: blue;">高熱量、高糖食物因較難消耗,所以每次吃完大餐或高糖食物,都會令人昏昏欲睡,而像麻辣鍋等較刺激性的食物,容易在體內產生較多自由基,為了消除自由基,身體就會消耗養分,自然就容易出現疲勞感,活動力也會較降低。</span><br />
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董氏基金會營養組主任許惠玉說,<span style="color: blue;">過去有研究指出,垃圾食物會影響心理,增加憂鬱、躁鬱等情緒障礙,而臨床上也常看見吃天然食物的民眾,不論胖瘦,與吃垃圾食物的族群相比,較有活力,主要是常吃垃圾食物的族群,維生素、礦物質攝取不足,缺乏維生素B群就會讓人感到無力、疲勞。</span><br />
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<span style="color: magenta; font-size: large;"><b>●紅燈食物</b></span><br />
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<span style="color: magenta;">含糖飲料、碳酸飲料、稀釋果汁、可頌麵包、蜜錢、烘焙西點、油炸食品如甜甜圈、臭豆腐、雞排、炸薯條、洋芋片等。</span><br />
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<strong>註:</strong>上述食物<span style="color: magenta; font-size: large;"><b>每周</b></span>攝取頻率,所有品項<span style="color: magenta;">加起來,不宜超過<b><span style="font-size: large;">2次</span></b>。</span><br />
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<span class="story" id="source_name" style="line-height: 18pt; overflow: hidden;">【2014/05/17 聯合報】</span><span class="author" style="position: relative; text-align: center; top: 0px;"><a href="http://udn.com/" style="text-decoration: none;" target="_blank">@ </a><a href="http://udn.com/" style="text-decoration: none;" target="_blank">http://udn.com/</a></span></div>
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<span style="font-family: Arial, helvetica, clean, 新細明體, PMingLiU, sans-serif; line-height: 18px;"><br /><br />全文網址: <a href="http://udn.com/NEWS/HEALTH/HEA2/8681106.shtml#ixzz31ya7ASuW" style="text-decoration: none;">垃圾食物吃多 變胖還會變懶 | 健康天地 | 健康醫藥 | 聯合新聞網</a> <a href="http://udn.com/NEWS/HEALTH/HEA2/8681106.shtml#ixzz31ya7ASuW" style="text-decoration: none;">http://udn.com/NEWS/HEALTH/HEA2/8681106.shtml#ixzz31ya7ASuW</a><br />Power By udn.com </span>Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-67616438619126656782014-05-13T08:13:00.001+08:002014-05-13T19:20:59.557+08:00變瘦秘訣》決戰早晨!揭曉不花錢最佳美容關鍵<div style="background-color: white; padding: 0px;">
<span style="line-height: 25px;"><span style="color: blue; font-family: Arial, Helvetica, sans-serif;">一種叫做「晨型人」的新人種,正迅速在日、韓、台灣掀起風潮。</span></span></div>
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<span style="line-height: 25px;"><span style="font-family: Arial, Helvetica, sans-serif;">利用上班之前的時間,為自己的人生開拓不同的可能性,</span></span></div>
<div style="background-color: white; padding: 0px;">
<span style="line-height: 25px;"><span style="font-family: Arial, Helvetica, sans-serif;">你,準備好加入「晨型人」的行列了嗎?</span></span></div>
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<span style="line-height: 25px;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="article02_title" style="font-weight: bold; margin-bottom: 10px; padding: 0px;">
<span style="background-color: yellow;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">「晨型人」的四大好處</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">作家美波紀子在<span style="color: blue;">《變成晨型人,對健康、美容、工作超有效》</span>書中,列出「晨型人」的好處:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">1. 早睡早起是最佳美容法,而且免費,</span>不必擦一大堆保養品,氣色自然好,而且皺紋會減少。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">2. 會變瘦。</span>因為生活正常,<span style="color: blue;">身體代謝正常,</span>不必要的東西不會囤積在體內,包括脂肪;若配合晨間運動,效果更佳。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3. 減少感冒生病的機率,因為<span style="color: blue;">體內循環良好,抵抗力變強。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4.早上<span style="color: blue;">有充分時間好好閱讀,頭腦清楚,吸收能力強,</span>比在通勤電車上擁擠的車廂內閱讀,效果更好。</span></div>
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<div class="article02_title" style="font-weight: bold; margin-bottom: 10px; padding: 0px;">
<span style="background-color: yellow;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">變成「晨型人」的小祕訣</span></span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>1. 早睡早起。</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">起床時間每兩個星期提早半小時,讓身體的生理時鐘逐漸習慣早起,<span style="color: blue;">最好能達到早上五點就起床。</span></span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>2. 晚飯之後不要吃甜點。</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">腸胃活動太旺盛,會影響睡眠品質,第二天早上起不來或沒睡好。</span></div>
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<b><span style="color: blue; font-family: Arial, Helvetica, sans-serif;">3. 避免在晚間上網。</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">以免因沈迷於遊戲,或是跟網友聊得太開心,捨不得下線,造成熬夜的結果。就算下線了,頭腦卻因為活動太旺盛,難以入睡,反而失眠。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>4. 春、夏開始進行。</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">對早起沒信心的人,<span style="color: blue;">可以選在春、夏開始進行</span>,難度會比冬天低很多。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">冬天六點半,天光漸漸亮。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">台北國父紀念館廣場已被各種早起團體分隔得體無完膚,充滿活力與朝氣,沒有一絲黑夜的猶豫、遲疑或浪漫的氣氛。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">做瑜珈的人佔據了大門口的草皮,貼在地上做魚式動作。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">廣場的中央放著響亮的音樂,一群人使勁地跳舞。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">不遠處有一群人跟著老師做太極導引,緩慢中呼吸與使力,各佔地盤。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">當然還加入每天都來報到的<span style="color: blue;">奧圖碼亞洲區總經理郭特利</span>,在十二度的低溫中,穿著無袖黑色背心練跆拳道,跑三千公尺。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">「不要覺得辛苦,英雄是打出來的,功夫是練出來的,」</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">郭特利認為<span style="color: blue;">天天早起能夠鍛鍊紀律與堅毅的性格</span>,才能打出奧圖碼在全球投影機市場第二名的品牌之路。</span></div>
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<span style="background-color: yellow;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">晨型人來了!</span></span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>有人早起鍛練意志力。</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">新任的<span style="color: blue;">韓國總統李明博</span>,二○○四年是首爾市市長,當時他接受《天下雜誌》專訪時表示,<span style="color: blue;">每天清晨四點半起床,運動一小時,閱讀一小時,從不間斷。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">這位種過田、當過建築工人、市場清潔工、現代建設CEO的總統,早起的習慣鍛鍊堅韌的意志力,</span>當選之後提出的政見是「無論如何,都要拚經濟!」希望能帶領韓國在十年內,成為世界第七大經濟體。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>有人早起悟人生,發揮創意。</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">今年初才開畫展「花甲」的<span style="color: blue;">蔣勳</span>,連續八年夏天在法國巴黎畫畫。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">蔣勳提起這一次「花甲」的繪畫狀態和過去大不相同。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">過去好像要抓住短暫的夏日時光,畫得很急也很亢奮,到了六十花甲,生命面對一個週期的完成,覺得有一種領悟的安靜,生命也不再只是短暫青春的眷戀,不再只是夏日時光的亢奮,<span style="color: blue;">「每一個清晨,從黎明日出的微光看花,靜坐在花前,像參悟生命的來日方長,是歲月的老花,是頭髮的花白,但是也是生命的燦爛之花。」</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">這一次他只畫了六張畫,但是其中兩幅已經被知名媒體人陳文茜與聯電集團的創辦人曹興誠收購珍藏。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">蔣勳最黃金的工作時間一直是早上六點到九點</span>,排除任何電話與干擾,九點之後,覺得已經專注工作三小時,之後的時光就隨心所欲。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>有人早起追求健康。</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">早起運動最著名的企業家是<span style="color: blue;">台塑集團創辦人王永慶</span>,整個台塑集團也承襲了早起運動的生活習慣。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">台塑集團副董事長王永在,<span style="color: blue;">不論刮風下雨,喜歡在早上五點打高爾夫球</span>,是早場球賽的愛好者。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">台塑關係企業行政中心<span style="color: blue;">副總裁王瑞華</span>,<span style="color: blue;">每天早上六點起床,花二十分鐘跑跑步機三千公尺,再打一套太極導引與瑜珈融會合成的運動三十分鐘,多年如一日。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">身材清瘦、個性內斂的王瑞華分享早起運動的好處,<span style="color: blue;">「根據研究,有運動和多吃蔬果的人,平均壽命比不運動、不注重飲食養生的人,多了十四年。」</span>她身兼長庚生物科技公司副董事長,身體力行養生之道。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>有人早起維繫友誼。</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">由前財政部次長、現任匯宏顧問董事長<span style="color: blue;">楊子江</span>號召的<span style="color: blue;">政大金融人早起聚會</span>,<span style="color: blue;">每週六日沿著政大校園山路走一圈,不分晴雨,已經十年,</span>包含了會計師、財富管理、銀行家、租賃業、媒體業等事業人士。</span></div>
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<span style="background-color: yellow;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">時間管理往早晨延伸</span></span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">早起,不再只是個別行動,已經在許多國家蔚為風潮。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">日本</span>興起時間管理新概念。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">一種叫做「晨型人」的新人種,正迅速掀起風潮。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">其中的主要概念就是:你的未來,決戰早晨。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">以往的時間管理是「注重效率」、「運用密度」與「化零為整」。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">例如,原本需要三小時才能做好的事,怎樣才能夠在一小時內完成;或是利用每天搭車通勤的零碎時間,準備資格考試;或是運用行動通訊,有效處理事情。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">全球化運作,工作不落日。當時間管理發揮到極致,然後呢?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">愈來愈多上班族發現,午休時,忙得連吃飯的時間都沒有,或是必須跟同事客戶吃飯以維繫人脈,根本沒空做自己的事。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">晚上加班、應酬之後,拖著疲累身軀回家,當父母還得陪小孩,洗澡後頂多看一下書或電視,就差不多該睡覺了。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">利用下班後充實自己?沒時間,累斃了。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">而且在疲倦狀態下,精神難集中,學習效果也不好。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">因此,當這些時間管理的理論發揮到極致之後,上班族還是覺得時間不夠用。<span style="color: blue;">此時,時間管理的新戰場,就開始向早晨延伸。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">台灣麥當勞總裁李明元</span>觀察,全球化時代,二十四小時都有人在工作,麥當勞速食延長為二十四小時。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">其中成長最快的時段就是早餐時間,</span>五年來營業額累計成長二五%,「早餐的銷售時段從早上六點往前推至四點,」李明元說。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">數字證明,<span style="color: blue;">近年來,的確有愈來愈多人早起投入工作。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">根據NHK放送文化研究所的《國民生活時間調查》發現,以二○○○年與二○○五年的數字來比較,<span style="color: blue;">日本上班族早上四點半到八點半之間開始工作的比例,有愈來愈增加的趨勢。</span></span></div>
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<span style="background-color: yellow;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">夜型生活,最大極限三十歲</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">NHK研究員對《日經商業週刊》分析這份報告表示,日本社會的工作趨勢正朝「二十四小時化」邁進。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">因為,早起工作的族群愈來愈多,時間也愈來愈往早推進,未來將可能逐漸跟加班到深夜的族群連成一線。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">全世界健康意識高漲,正從「夜型社會」逐漸邁向「晨型社會」。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">長庚紀念醫院睡眠中心主任陳濘宏表示,年輕人很容易晚睡晚起,中年以後,睡眠的週期會愈來愈往前移,就這樣來看,「早睡早起」的理論,對中年以上的人比較正確。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">如果年屆中年仍過著「夜型生活」,那麼可能晚睡之後,生理時鐘還是會讓人自然早起,反而造成「睡眠剝奪」,影響自律神經、免疫系統的健康。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">日本「早起心身醫學研究所」所長稅所弘</span>,<span style="color: blue;">是在日本推動「晨型人」觀念的先驅。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">他的「晨型人」相關著作,例如《晨型人的成功哲學》、《一百天內成為晨型人的方法》、《給晨型人的建議》、《晨型人的生活革命》等,超過十本以上,甚至<span style="color: blue;">在韓國大賣,造成韓國社會推動吃早飯運動。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">根據稅所弘的定義,早上六、七點起床,只能算「早起」;五點就起床,才是「晨型人」,</span>也才能利用上班之前的時間,為自己的人生開拓不同的可能性。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">稅所弘特別強調,<span style="color: blue;">早睡早起對人的身體健康與工作效率,有絕對的關係。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">如果是晚睡晚起、或是連續熬夜之後大睡一天,都會對自律神經造成負面影響,導致判斷力變弱、意志力不集中。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">稅所弘認為,「夜型社會」的生活形態,最大的極限是三十歲。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">因為,包括過度加班、應酬猛吃宵夜與喝酒、已經疲累卻硬撐著繼續玩樂等,都會一點一滴地損害自律神經、循環系統與呼吸系統。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">像這樣的摧殘健康,身體在年輕時還可以應付並進行修復;然而,一旦超過三十歲,新陳代謝功能逐漸趨緩,修復功能減弱,如果仍不知節制,持續沈溺在「夜型社會」,那麼健康情況將每況愈下,直到身體發出警報,到時候就為時已晚。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">例如猛暴型肝炎,等到出現症狀時,通常都已經很嚴重了。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">因此,一旦超過三十歲,就應該告別「夜型社會」,向「晨型人」的生活邁進。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">日本文部省(教育部)的《家庭意識調查》顯示,習慣早起的家庭,孩子的學習表現明顯比較傑出。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">此外,早起寫作業的孩子,也比晚上寫作業的孩子,成績更好。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">日本歷史上許多成功者,也往往都是「晨型人」。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">例如,<span style="color: blue;">戰國時代的名將織田信長,早上四點就起床騎馬八公里,去程思索戰略,回程運籌帷幄</span>,成為跟德川家康、豐臣秀吉齊名的三大名將。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">許多人會問,生活習慣早已固定,該如何轉變為「晨型人」?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">《一百天內成為晨型人的方法》</span>中提出,這當然不可能馬上辦到,但可以用<span style="color: blue;">「循序漸進法」</span>。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">例如,習慣每天早上七點半起床的人,可以嘗試把鬧鐘調早半小時,連續一、兩週在七點起床,然後再提早到六點半,以此類推,讓生理時鐘慢慢習慣早起。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: magenta;"><b>重點在於,鬧鐘一響,就要憑著意志力,一鼓作氣踢開棉被、離開床;</b></span>對此沒有自信的人,可以在春、夏時節開始執行,難度會比冬天低很多。</span></div>
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<span style="background-color: yellow;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">「早起商機」異軍突起</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">「早餐市場太大了,有一千億市場,還都是付現金!」</span>拉亞漢堡總經理徐和森驚嘆早餐市場潛力,拉亞漢堡六年內展店三六二家,在早餐連鎖業異軍突起。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">根據台灣早餐速食促進協會預估,早餐市場規模可達一千億,目前台灣早餐店兩萬家,開早餐店是創業者前三選項之一,這塊兵家必爭之地吸引各種業種搶食市場,連家具業IKEA也來分一杯羹。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">日本「晨型人」的趨勢,也對產業造成影響。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">其中最明顯的改變就是──營業時間愈來愈早,形成在正常營業時間之外,新興的「早起商機」。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">《日經商業週刊》報導,由於早起的上班族愈來愈多,許多企業紛紛將營業時間提早。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">其中包括:英文補習班推出清晨課程,讓上班族在早上頭腦最清醒的時候上課,下課後直接去上班。這也可彌補許多上班族常因必須加班而缺課的困擾。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">此外,一向強調「快速、便宜」的早餐店也開始改變,不僅將開店時間提前,也強調食材的高品質與營養豐富。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">因為,早起的上班族並不趕時間,而是希望能從容地享用美味營養的早餐,必且有多樣化的選擇。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">例如,去年十月剛在東京車站地下一樓開張的「GranSta」,早上七點就開始營業,提供高檔的營養早餐。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">更有趣的是,連牙科診所也來搶食這波早起商機。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">例如,東京代代木上原車站前的牙科診所院長國母英一,每天早上五點就必須起床,準備七點開始看診。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">他對《日經商業週刊》表示,上班族患者往往因為上班的緣故沒空看牙,許多人要求增開早晨的門診時段。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">由於國母英一本身就是「晨型人」,所以順應民意開放晨診。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>「時間」與「健康」是人最大的資產,比別人早起一小時,就贏別人一大步。</b>當上班族白天的競爭呈現飽和,時間的戰線便開始拉到早晨。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">上班族的生活日復一日,毫無變化,如果提早一小時起床,就可以安排不同的活動。</span></div>
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<span style="background-color: yellow;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">比平常早起,每天都能過得不一樣!</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">日本東京從二○○六年開始,連續兩年舉辦別開生面的「早晨博覽會」,讓忙碌的上班族了解到,平常忙於工作,晚上還要加班,唯一能屬於自己的時間,只有早晨。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">因此,希望透過「早晨博覽會」,讓上班族知道「只要比平常早起,每天都能過得不一樣!」並且期待著「比平常早起的話,會跟怎樣的新的人事物相遇?」</span></div>
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<b><span style="color: blue; font-family: Arial, Helvetica, sans-serif;">不過,想加入「晨型人」的行列,最重要的條件是「早睡早起」。</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">而不是前一天熬到半夜,睡沒幾個小時,就勉強起床當「晨型人」,那樣只會加速過勞死。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">算算看就知道,早起的這一小時對生涯有多重要。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">每天早起1小時,以上班8小時來算,一年下來(365小時除以8等於45.6),就多出45個工作天。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">好好利用這45天,你可以多讀幾本好書、練習外語能力、考上證照、拓展興趣或專長。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">人生另一種可能性,就在這裡展開。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">你,準備好加入「晨型人」的行列了嗎?</span></div>
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<span style="background-color: yellow;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">醫學觀點:維持生理時鐘穩定最重要</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">從現代的睡眠醫學的角度,<span style="color: blue;">不論睡早睡晚,生理時鐘的重點在於「維持穩定」。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">專攻行為睡眠醫學的政大心理系助理教授楊建銘表示,目前所知大腦的下視丘存在著生理時鐘中樞,影響各臟器個別的生理時鐘,以及各種相關的內分泌與荷爾蒙。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">這個內在時鐘也深受外在環境影響。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">包括光線、社會活動、工作需求等都會影響生理週期。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">換個角度來看,這意味著一定限度內,內在的生理時鐘是可經過人為調控的。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">因此,儘管每個人有自然適合睡眠起床的時間與長度,但如果真的憧憬晨起的時光,是可能利用人為技巧達成的:</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>循序漸進。</b></span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">楊建銘建議,生理時鐘雖有一定的彈性,但不可能一次調太多,一天調個十五分鐘是比較適合的,而且日夜要相對應,如果要早十五分鐘起床,就要提早十五分鐘上床。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">照光。</span></b>楊建銘表示<span style="color: blue;">,早上起床後,盡快到外頭去照光,晚上就容易早點想睡,隔天就會更容易早起。</span></span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">維持良好的睡眠衛生。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">台灣睡眠醫學學會理事長,也是長庚紀念醫院睡眠中心主任陳濘宏表示,睡眠衛生包括<span style="color: blue;">早睡時,要能斷絕干擾</span>(例如朋友的電話、周圍的噪音等),<span style="color: blue;">睡前不過度激烈運動,保持適合睡眠的光線,調整床鋪至最適狀態等。</span>維持良好的睡眠衛生,有好的睡眠,才可能早睡早起。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">最後,專家提醒,早起不一定適合所有人。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">「現在強調配合人自然的生理節律,不見得人人都適合早起,」</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">陳濘宏說,<span style="color: blue;">生理時鐘存在個體差異。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">該睡幾個小時,適合什麼時候就寢等,每個人都不一樣。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">睡眠醫學上,甚至有「雲雀型」與「夜貓型」的名稱。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">年齡也會影響。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">陳濘宏表示,年輕人很容易晚睡晚起,而中年以後,睡眠週期會愈來愈往前移,就這樣來看,<span style="color: blue;">「早睡早起」的理論,對中年以上的人比較正確。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">如果年屆中年仍過著「夜型生活」,那麼可能晚睡之後,生理時鐘還是會讓人自然早起,反而造成「睡眠剝奪」,影響自律神經、免疫系統的健康。</span></div>
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<span class="p3" style="line-height: 26px; padding-right: 20px; width: 590px;"><span style="font-family: Arial, Helvetica, sans-serif;">變瘦秘訣》決戰早晨!揭曉不花錢最佳美容關鍵</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">作者:吳琬瑜.張漢宜‧謝明玲</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">原文網址:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">http://taiwan.cw.com.tw/magazine/yahoo_article0726-1.aspx</span>Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-55054546130862385112014-05-13T06:19:00.001+08:002014-05-13T19:20:43.031+08:00睡覺訣竅教你睡五分鐘等于六鐘頭,值得收藏一輩子的秘密!!<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="background-color: yellow; line-height: 23px;"><span style="font-family: Arial, Helvetica, sans-serif;">睡覺的訣竅</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">通常一個人睡兩個鐘頭就夠了,為什么有人要睡七、八個鐘頭?</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;">那是你賴床躺在枕頭上休息的習慣養成的,并非我們需要那么久的睡眠時間,尤其打坐做功夫的人曉得,正午只要閉眼真正睡著三分鐘,等于睡兩個鐘頭,不過要對好正午的時間。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;"><span style="color: blue;">夜晚則要在正子時睡著,五分鐘等于六個鐘頭。</span></span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">就這個時間的學問又大了,同宇宙法則、地球法則、易經陰陽的道理有關系,而且你會感覺到,心臟下面硬是有一股力量降下來,與丹田(腎上)的力量融合,所謂“水火既濟”,豁然一下,那你睡眠夠了,精神百倍。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;"><span style="color: blue;">所以失眠或真要夜里熬夜的人,正子時的時刻,哪怕二十分鐘也一定要睡,睡不著也要訓練自己睡著。</span></span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">過了正子時大約十二點半以后,你不會想睡了,這很糟糕。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;">更嚴重的,到了天快亮,四、五點鐘,五、六點卯時的時候,你又困得想睡,這時如果一睡,一天都會昏頭。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;"><span style="color: blue;">所以想從事熬夜工作的人,正子時,即使有天大的事也要擺下來,睡它半小時,到了卯時想睡覺千萬不要睡,那一天精神就夠了。</span></span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;"> </span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">不過失眠的人都挨過十二點,在床上翻來覆去睡不著,結果快天亮睡著了,到第二天下午都昏頭昏腦,因此你會感覺失眠、睡眠不足,實際上是你沒有經驗。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: yellow; line-height: 23px;">睡眠的方法</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">交通規則 - 你不懂就容易出事故。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;">比如說,23 點至凌晨 3 點為子丑時,膽肝經最活躍的時候,肝膽要回血,“躺下去回血,站起來供血”。<span style="color: blue;">如果你每晚 22 點鐘左右躺下,靜靜得不要說話,到 23 點的時候,也就睡著了。</span>肝膽開始回血,把有毒的血過濾掉,產生新鮮的血液,到一百歲也沒有膽結石,也沒有肝炎、囊腫一類的病。</span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">如果你天天熬夜到 1 點多,肝回不了血,有毒的血排不掉,新鮮的血生不成,膽又無法換膽汁,所以這些人容易得膽結石、囊腫、大三陽、小三陽各種病癥。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;">在歐洲地區,平均四個人就有一個肝炎攜帶者,這就叫不懂規則。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;">睡前半小時最好不要講話,睡覺的時候更不要說話,如一說話,肺經動,然后心經又動,(因為心肺共為上焦)人就容易進入興奮狀態,所以就很難入睡。</span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;"><span style="color: blue;">21:00—23:00 為亥時。</span></span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 23px;"><span style="color: blue;">亥時三焦經旺,三焦通百脈。</span></span><br />
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 23px;"><span style="color: blue;">亥時入眠,百脈皆得濡養,故百歲老人得共同特點即21:00(亥時)之前入睡。</span></span><br />
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 23px;"><span style="color: blue;">女性若想長久的保持容顏嬌好,應做到早睡早起。</span></span><br />
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 23px;">睡覺要關窗,不能開風扇、不能開空調,人生病很多都與此有關,因為人在睡眠之中,氣血流通緩慢,體溫下降,人體會在表面形成一種陽氣層,這種陽氣層它使人叫“鬼魅不侵”,什么意思呢,<span style="color: blue;">陽氣足的人,不做惡夢,</span>就是這種陽氣,占了上風。</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">開空調,開風扇,情況就不一樣了,開窗戶,窗戶走的是風,風入的是筋,如果開空調,也有風,風入筋,寒入骨,早上起來,身上發黃,臉發黃,脖子后面那條筋發硬,骨節酸痛,甚至有人就開始發燒,這就是風和寒侵入到了筋和骨頭里的緣故,這也就是氣受傷了。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;"><span style="color: blue;">如果說晚上睡覺不開窗,不開空調,不開風扇,連房門也關上,效果最好</span>,如果熱,把房門打開,把窗戶關上,效果就差了一點,但是他不至于第二天早上起來渾身乏力,后背僵硬。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;">有人把客廳的空調開開了,把臥室的門打開,和直接開空調睡覺是差不多的,開了空調以后,空調那個寒進了骨了,所以心里發冷,心在哪,心在腦髓,腦為髓之海,骨髓里有寒,那肯定心里就寒了,怎么辦,補腎陽、補中氣,什么時候補到心里不冷,燒就退了,寒走出去了。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><span style="background-color: white; line-height: 23px;">睡覺要盡量早睡,睡得晚,傷了少陽之氣,必然第二天是疲倦無力,要關上窗戶,不開空調、電扇,保護陽氣。</span></span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">肝膽在下焦,如果胃出現問題的時候,他就會出現寢睡不安,一個是<span style="color: blue;">胃寒</span>,如果這個人胃陽本來就不足,<span style="color: blue;">過多的喝綠茶,就會出現胃寒,</span>胃寒的時候人是睡不好覺的,或者吃帶泥沙之物過多,胃隱隱作寒,肯定是睡不好。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;">再一個是<span style="color: blue;">胃熱</span>,就是熱氣往上走,嘴里喘的都是熱氣,像這種情況也睡不好覺;再一個是胃燥,口干舌燥,胃里感覺到燥。</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">還有一個就是<span style="color: blue;">胃厚</span>,氣味的味,胃厚,這種情況就是吃了這種厚膩的味道,有人吃海鮮、吃魚、吃燉雞,味道好鮮美,吃多了,美味不可多用,這些東西在里面要稀釋它,不稀釋它,它在里面味太厚了,所以這個也睡不好覺。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;">再一個<span style="color: blue;">腹漲</span>,腹是漲鼓鼓的,也睡不著,翻來覆去也睡不著;再一個是胃氣太虛,冒冷汗,這也睡不好覺,這些原因都可能形成胃不寧,胃不寧就睡不好。</span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;"><span style="color: blue;">睡覺時要肢暖,四肢要暖</span>,因為四肢是陽之本,這個大家都知道了,四肢不暖,肯定是腎陽不足,應該在睡覺之前把手腳捂暖,手腳和肚臍、背后的命門都要蓋好。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: yellow;"><span style="line-height: 23px;">睡眠法因人而異,下面介紹 3 種做法:</span></span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">1) 睡覺前簡單的壓腿,然后在床上自然盤坐,兩手重疊放于腿上,自然呼吸,感覺全身毛孔隨呼吸一張一合,若能流淚打哈欠效果最佳,到了想睡覺時倒下便睡。</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">2) 仰臥,自然呼吸,感覺呼吸像春風,先融化大腳趾,然后是其他腳趾,接著腳、小腿、大腿逐漸融化。如還未醒著,再從頭做。</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;">3) 入睡快的人可右側臥,右手掌托右耳。右掌心為火,耳為水,二者形成水火即濟,在人體中形成心腎相交。久之,養心滋腎。</span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;"><span style="color: blue;">睡眠一定要早起,即使在冬天,也不可超過 6 點起床,春夏秋季盡量在5點之前起床</span>,因為人在寅時 (3點—5點)肺經旺的時候起床,能夠使肺氣得以舒展,以順應陽氣的舒長,來完成新陳代謝,肅降濁氣,使肺氣清,這樣有助于養肺和順應太陽的天勢升起人體陽氣,使人一天陽氣充足,否則,就好像發動機,過了這段好時機就很難發動人體陽氣,人體陽氣淤積在人體下部不能由命門向上發動升起,會形成文明用語氣,嚴重損害人的身心健康。</span><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><br style="background-color: white; line-height: 23px; margin: 0px !important; padding: 0px !important;" /><span style="background-color: white; line-height: 23px;"><span style="color: blue;">早晨 5 點至 7 點是人體大腸經最旺的時候</span>,人體需要把代謝的濁物排出體外,此時如果不起床,大腸得不到充分活動,無法很好的完成排濁功能,使濁物停留而形成毒素,危害人體血液和臟腑百骸。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 23px;">早晨 7 點到 9 點人體胃經最旺,9 點到 11 點人體脾經最旺,這時人的消化吸收運化的能力最好,<span style="color: blue;">如果這時還不起床,人體胃酸會嚴重腐蝕胃粘膜</span>,人體在最佳吸收營養時間得不到營養,長期以來會患脾胃疾病,造成營養不良、中氣塌陷。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">所以<span style="color: blue;">千萬不要賴床,賴床會造成頭昏、疲憊不堪、睡眠不足</span>的感覺,而應按時起床,<span style="color: blue;">歷史上許多偉人都是有三四點鐘起床的習慣,比如華盛頓、拿破侖、康熙皇帝、曾國藩等。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">另外早起能增加工作效益,<span style="color: blue;">俗話說:“三天早起,一天工”。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">現代醫學證明,早睡早起的人精神壓力較小,不易患精神類疾病。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">早晨不要太早出去鍛煉</span>,因為早晨在太陽沒有出來之前,地下道的漳氣、濁氣正往上走(尤其是城市),這些氣對人體損傷是很嚴重的。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br style="margin: 0px !important; padding: 0px !important;" /><span style="color: blue;">養身三大事,一睡眠,二便利,三飲食,</span>其余起居、服裝等皆是輔助。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">三事中睡眠第一。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">然胃納不和者,夜眠不安,故以通便利為第二。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">而飲食無節,饑飽過度者,腸胃必受傷,而營養日減。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">睡以安神為主,神以心安為主,應配合年齡,壯年至多七小時至八小時</span>,多睡則智昏頭暈眼紅脹,四肢疲軟,童年必睡足八小時,或過九小時勿礙,老或病人至多六小時已足。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">如果你能看到這篇文章,證明你還沒有睡覺,這篇文章就是送給你的,</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">想要更成功賺更多的錢,一定要有一個棒到不行的好身體!</span></div>
<div class="usercontent nopad" style="background-color: white; line-height: 23px; margin: 10px 0px; padding: 0px !important;">
<span style="font-family: Arial, Helvetica, sans-serif;">請收藏好這篇文章,并且轉發到你的朋友圈,告訴你所有的好朋友!</span></div>
<div class="usercontent nopad" style="background-color: white; line-height: 23px; margin: 10px 0px; padding: 0px !important;">
<span style="font-family: Arial, Helvetica, sans-serif;">因為你們需要一起進步,一起分享!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">原文網址:http://tw.gigacircle.com/85184-1</span><br />
<br />Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-77583906550100433362014-05-07T07:33:00.000+08:002014-05-13T19:19:49.362+08:00睡不飽容易變笨 熬夜對大腦的4大傷害<span style="font-family: Arial, Helvetica, sans-serif; line-height: 1.7;"><span style="color: blue;">熬夜不睡覺,確實很傷大腦。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 1.7;">根據美國《高速企業》雜誌的報導,為了了解熬夜對大腦的傷害,有研究人員針對與大腦傷害(例如腦震盪)有關的特定蛋白質在血液裡的濃度進行偵測,結果發現,熬夜的人,這類蛋白質的濃度比睡眠正常的人要高出20%。</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">美國約翰霍普金斯醫學院(Johns Hopkins School of Medicine)的助理教授愛默森.維克沃爾(Emerson Wickwire)指出熬夜對大腦的4大傷害:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">1.睡眠愈少,愈容易出錯:</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">如果睡眠不足,大腦的認知處理過程、專注力、記憶力等,都會容易發生錯誤,若為了趕最後期限熬夜工作,<span style="color: blue;">到最後可能得花更多時間彌補這些因為睡眠不足而造成的疏失。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">2.睡不飽,容易變笨:</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">大腦神經元之間的連結愈細密,學習能力愈強、愈聰明。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">睡眠時,大腦會自動進行篩選,將不重要的連結捨棄,強化真正重要的連結,並空新的空間,接受新資訊。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">3.不足的睡眠是不可能補回來的:</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">很多人以為,等到週末或假日時,再來彌補之前的睡眠不足。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">維克沃爾曾進行一項研究,<span style="color: blue;">要求一組</span>受試者第一個星期每天只睡3~5小時,第二個星期則可以每天睡到自然醒;<span style="color: blue;">另一組</span>受試者則是兩星期都睡眠正常。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">結果發現,第一組受試者,雖然到了第二個星期,成績表現有稍許改善,但是仍不如另一組睡眠正常的受試者。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">不過,維克沃爾表示,<span style="color: blue;">「預存睡眠」</span>卻是可行的。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">如果你預期之後因為工作忙碌,無法有充足的睡眠,因此在幾天前就開始每天多睡一些,這絕對會有幫助。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">4.太晚睡導致大腦缺乏緩衝時間:</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">很多人常常是熬夜到很晚,然後因為過於疲累,只能匆匆上床睡覺,缺少了睡前放鬆的緩衝時間,反而扼殺了創意,因為創意和創新的想法,通常就是在最放鬆的時刻浮現出來的。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">所以,<span style="color: blue;">在睡前最好能留給自己一段緩衝時間,可以寫下自己心裡的想法,或是列出第二天的待辦事項</span>,這些都能幫助你在一整天的忙碌之後,釐清混亂的思緒,並為第二天的工作事先做好準備。</span></div>
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<span style="line-height: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">作者:吳凱琳編譯</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 13px;">原文網址:</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 13px;">http://www.cw.com.tw/article/article.action?id=5057991&page=1</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 13px;">英文原文:</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 13px;">http://www.fastcompany.com/3029692/work-smart/how-working-late-is-harming-your-brain?utm_source=facebook</span></span><br />
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: large;">HOW WORKING LATE IS HARMING YOUR BRAIN</span></h1>
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<span style="font-family: Arial, Helvetica, sans-serif;">When running up against a deadline, pulling an all-nighter may seem your only option to complete a project, but a recent study published in the Swedish journal,<em style="box-sizing: border-box; line-height: inherit;">Sleep</em> showed that, rather than boosting productivity, staying up all night is actually harmful to your brain.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The researchers measured blood levels of certain proteins associated with brain injuries such as concussions and found protein levels were 20% higher in those who pulled all-nighters compared to when they got a full night's rest. Although not as high as protein levels post-concussion, the study proves skimping on sleep can do real brain damage.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Dr. <a class="profile" data-event-action="person" data-event-category="recirculation" data-event-label="emerson-wickwire" href="http://www.fastcompany.com/person/emerson-wickwire" style="border-bottom-color: rgb(255, 224, 38); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; line-height: inherit; text-decoration: none;">Emerson Wickwire</a>, Sleep Medicine program director at Howard County Centre for Lung and Sleep Medicine in Columbia, Maryland, and assistant professor at Johns Hopkins School of Medicine, says that while many executives have habituated to chronic sleep loss, they are losing out on key productivity benefits of sleep by depriving their brains of a nutrient just as vital as food or water.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Why are all-nighters so harmful?</span></div>
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<a href="https://www.blogger.com/null" name="1_Burning_the_midnight_oil_results_in_a_higher_risk_of_mental_errors" style="box-sizing: border-box; line-height: inherit;"><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">1. BURNING THE MIDNIGHT OIL RESULTS IN A HIGHER RISK OF MENTAL ERRORS.</span></a></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">"Sleep loss has been associated with many manmade disasters," says Wickwire. From the Exxon oil spill to the explosion of the space shuttle Challenger, sleep deprivation has been associated with deficits in cognitive processing, concentration, memory, and increased mental errors meaning that, while you may pull the project over the finish line, it may be riddled with mistakes you’ll have to fix later.</span></div>
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<a href="https://www.blogger.com/null" name="2_Sleep_makes_you_smarter" style="box-sizing: border-box; line-height: inherit;"><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">2. SLEEP MAKES YOU SMARTER.</span></a></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">"Sleep facilitates memory and learning," says Wickwire. It also allows the brain to filter all information received during the day. With synapses firing all the long, the brain is flooded with electrical activity, but not all of the relationships that develop between synapses are important.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">“It's during sleep that unimportant synapses are discarded and the important synaptic ties are strengthened," says Wickwire. Skimping on sleep means depriving the brain of this opportunity to improve your intelligence by strengthening these important connections.</span></div>
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<a href="https://www.blogger.com/null" name="3_You_cant_catch_up_on_sleep" style="box-sizing: border-box; line-height: inherit;"><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">3. YOU CAN'T CATCH UP ON SLEEP.</span></a></h4>
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<a href="https://www.blogger.com/null" name="3_You_cant_catch_up_on_sleep" style="box-sizing: border-box; line-height: inherit;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">While you may think you can use the weekend to catch up on lost sleep, Wickwire says the brain doesn’t work this way. He cites a study in which one group of subjects was asked to restrict their sleep to three to five hours a night for a week and were then allowed to sleep as much as they wanted the second week. Even though the subjects performed better during the week of recovery sleep, they still didn’t perform as well as those who had full nights of sleep during the entire two-week period.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">However, sleep banking--the process of purposefully oversleeping before a busy week--can help. If you know you’re going to be burning the candle at both ends for a few days or a week, planning ahead and oversleeping a few days in advance can help to minimize the errors you may make because of your sleep loss.</span></div>
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<a href="https://www.blogger.com/null" name="4_Allnighters_eliminate_the_benefits_of_dusk" style="box-sizing: border-box; line-height: inherit;"><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">4. ALL-NIGHTERS ELIMINATE THE BENEFITS OF DUSK.</span></a></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">Extending working hours and immediately collapsing into bed late at night or in the early hours of the morning means you miss out on the wind-down period, traditionally known as dusk. “Creativity and innovation need space to emerge,” says Wickwire.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Creating rituals that slow things down can help to improve productivity when you return to engage in the task at hand. “If you focus on the lows, then the highs will get higher,” says Wickwire. Fight the urge to stay up all night and plow through a problem by writing down your thoughts before bed or making a to-do list for the next morning and giving your brain the time and space it requires to sort through the problems during your rest.</span></div>
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Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-21691140343138823052013-01-28T07:26:00.000+08:002014-05-13T19:19:33.243+08:007個小改變 邁向晨型人效率生活<div class="dpPic" style="border: none; line-height: 20px; margin: 10px 0px 0px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline;">
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<span style="font-family: Arial, Helvetica, sans-serif;">每天要早起上班,似乎是一件令人痛苦的事情,<span style="color: blue;">一早起床後,應該立即做一件自己喜歡做、而且能讓頭腦立即保持清醒的事情,</span>不論是運動或伸展操也好,或是喝杯美味的咖啡都可以!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">以下是科技網站Business insider提供的7個建議:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">1.遠離咖啡因:</strong>最好是<span style="color: blue;">睡前6小時</span>就<span style="color: blue;">不要喝含有咖啡因的飲料</span>,因為根據《睡眠》(SLEEP)期刊的研究報告,不論是睡前6小時或3小時喝含有咖啡因的飲料,同樣會影響睡眠品質。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">2.睡前少用科技產品:</strong>睡覺前盡量不要使用科技產品,更<span style="color: blue;">不要將科技產品放置在床邊,</span>影響睡眠。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">3.下定決心:</strong>能否早起,心理因素佔有很重要原因,如果睡前沒有做好心理準備、下定決心,便很難做到,千萬別小看心理的力量。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">4.打開窗簾:</strong>別把窗簾拉上,早上天亮時<span style="color: blue;">讓自然光照進屋內</span>,會比較容易甦醒。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">5.把鬧鐘放在無法伸手觸及的地方:</strong>我們常常聽到鬧鐘響,便不由自主地按下鬧鐘,希望可以再多睡一會,但往往因此睡過頭。<span style="line-height: 1.7em;"><span style="color: blue;">因此,最好把鬧鐘放在你必須下床才能接觸到的地方。</span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">6.選擇你喜歡的鬧鈴聲:</strong>不妨多花點心思,<span style="color: blue;">找出讓你感到快樂的鬧鈴聲,或是做點改變,每天選擇不同的鬧鈴聲。</span>至少讓自己一天的開始,不是被尖銳刺耳的鬧鈴給吵醒,而感到心情不好。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="position: relative;">7.做一件讓自己頭腦清醒的事情:</strong>一早起床後,<span style="color: blue;">應該立即做一件自己喜歡做、而且能讓頭腦立即保持清醒的事情,</span>不論是運動或伸展操也好,或是喝杯美味的咖啡都可以,至少不讓自己覺得昏昏欲睡,再度躲進溫暖的被窩中。(吳凱琳編譯)</span></div>
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<span style="line-height: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">作者:吳凱琳編譯</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 13px;">原文網址:</span><span style="line-height: 13px;">http://www.cw.com.tw/article/article.action?id=5046983</span></span><br />
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<span style="line-height: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">英文版:http://www.businessinsider.com/how-to-wake-up-earlier-2013-1</span></span><br />
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<span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif; font-size: large;">7 Tricks To Waking Up Earlier</span></h1>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20px;">Not only does the early bird get the worm, he's g</span><span style="line-height: 20px;">enerally happier and has a higher overall satisfaction with his life.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">"We don’t know why this is, but there are a few potential explanations. <strong>Evening people may be more prone to social jet lag; this means that their biological clock is out of sync with the social clock</strong>,"<span style="line-height: 1.5em;"> </span><span style="line-height: 1.5em;">Renee Biss, a researcher wrote in </span><span style="line-height: 1.5em;">a </span><a href="http://www.artsci.utoronto.ca/main/newsitems/morning-people-happier" sl-processed="1" style="text-decoration: none;">study conducted by the University of Toronto</a><span style="line-height: 1.5em;">.</span></span></div>
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<span style="line-height: 1.5em;"><span style="font-family: Arial, Helvetica, sans-serif;">"Society's expectations are far more organized around a morning-type person's schedule."</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.5em;">Robert Oexman, director of the </span><a href="http://www.sleeptolive.com/" sl-processed="1" style="text-decoration: none;">Sleep to Live Institute</a><span style="line-height: 1.5em;">, told us that "lack of sleep can manifest itself in erratic behavior, short tempers, and bad decision-making." </span><span style="line-height: 1.5em;">Sleep-deprived persons also have difficulty remembering details, and don't deal as well in high-pressured situations—such as meetings or new business pitches. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">And it's getting worse nowadays because of technology usage. <span style="line-height: 1.5em;">Young adults in their 20s are experiencing earlier signs of aging attributed to sleep loss. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So if you're not a born early riser how do you acquire good sleep habits? We compiled some tips to help you get an early start on the day:</span></div>
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<strong style="line-height: 1.5em;"><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">1. Skip the caffeine</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">According to a <a href="http://blog.myzeo.com/wp-content/uploads/2011/07/Drake-et-al._Caffeine_2010_APSS-1.pdf" sl-processed="1" style="text-decoration: none;">study published in the journal SLEEP</a>, caffeine intake six hours before bedtime is just as disruptive as caffeine three hours before.</span></div>
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<strong><span style="background-color: yellow; line-height: 1.5em;"><span style="font-family: Arial, Helvetica, sans-serif;">2. Limit technology usage before bedtime</span></span></strong></div>
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<span style="line-height: 1.5em;"><span style="font-family: Arial, Helvetica, sans-serif;">"Your bedroom should be reserved for sleep, sex, and nothing else," Oexman told us. "There’s no excuse—if your cell phone is your alarm clock, then buy a $5 alarm clock and solve the problem."</span></span></div>
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<strong><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">3. Mentally prepare yourself before you go to sleep</span></strong></div>
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<span style="color: black; font-family: Arial, Helvetica, sans-serif;"><a href="http://goinswriter.com/wake-up-early/" sl-processed="1" style="text-decoration: none;">Jeff Goins wrote in his blog</a><span style="line-height: 1.5em;"> that you need to make decisions before you go to sleep, because you can't trust your brain in the morning.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.5em;"></span><span style="line-height: 1.5em;">"When I realized waking up early is a battle fought on two fronts, everything changed We must prepare our bodies, but we must also trick our sleepy minds," he said.</span></span></div>
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<strong><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">4. Wake up to light</span></strong></div>
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<span style="color: black; font-family: Arial, Helvetica, sans-serif;"><a href="http://www.apartmentlist.com/blog/waking-up-early-tips-for-morning-haters/" sl-processed="1" style="text-decoration: none;">Meredith Jaeger advised in her blog</a> that you should sleep with the curtains open so that sunlight can come through your window in the morning. If you're unable to experience sunlight from your bedroom window, get a timer that increases light intensity, which resembles the sun. Some of these models also have built in alarm clocks.</span></div>
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<strong><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">5. Don't hit the snooze button</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">It might be tempting to hit your snooze button to sleep for a few more minutes, but this doesn't actually help you, Jaeger wrote. This is because the 15 to 20 extra minutes of sleep won't give you any restful REM sleep and you might even feel more groggy when the alarm goes off again. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Hitting the snooze button is also habit-forming and the more you do it, the more you'll likely do it in the future.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">"Alarms should be there to remind you to wake up, not wake you up after six snooze hits," Oexman said.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">It might also help to keep your alarm clock far away from your bed so that you're forced to get up in order to turn it off.</span></div>
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<strong><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">6. Find an alarm that doesn't make you angry</span></strong></div>
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<span style="color: black; font-family: Arial, Helvetica, sans-serif;"><a href="http://www.lifehack.org/articles/lifehack/tips-for-becoming-an-early-riser.html" sl-processed="1" style="text-decoration: none;">Seth Simonds at Lifehack</a> advised that you should "experiment a bit and see what works best for you. Light, sound, smells, temperature, or even some contraption that dumps water on you might be more pleasant than your old alarm clock."</span></div>
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<strong><span style="background-color: yellow; font-family: Arial, Helvetica, sans-serif;">7. Have a morning routine</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You need to get your blood flowing when you wake up <a href="http://www.businessinsider.com/sleep-expert-explains-how-to-wake-up-2012-5" sl-processed="1" style="text-decoration: none;">whether this is stretching</a>, crunches, jump roping or going for a walk to the nearby coffee shop, you need to "<span style="line-height: 1.5em;">get your blood flowing and chase the sleep from your head," Simonds wrote.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Whatever you decide to do, remember that <a href="http://www.businessinsider.com/the-3-rules-of-deep-sleep-2011-8" sl-processed="1" style="text-decoration: none;">what you do during the daytime will affect your sleep at night</a>, so quit beating yourself up with a bad diet and poor sleeping habits. </span></div>
<span style="line-height: 20px;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /><br />Read more: <a href="http://www.businessinsider.com/how-to-wake-up-earlier-2013-1#ixzz31XyYLXx6" style="text-decoration: none;">http://www.businessinsider.com/how-to-wake-up-earlier-2013-1#ixzz31XyYLXx6</a></span></span></div>
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<span style="color: #666666; font-family: 新細明體, Verdana, Arial, Helvetica, sans-serif;"><span style="font-size: 13px; line-height: 13px;"><br /></span></span>Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-73511535356551380612012-10-08T06:50:00.000+08:002014-05-20T06:52:13.534+08:00欲窮千里目 護眼營養要兼顧<span style="font-family: Arial, Helvetica, sans-serif;">欲窮千里目 護眼營養要兼顧</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2012/10/08【元氣周報/記者劉崇如/報導】</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">眼睛早老族愈來愈多,怎麼吃才能保護眼睛呢?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">三峽恩主公醫院眼科主任醫師江怡慧及營養師莊芷彤建議適量補充以下營養:</span><br />
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<span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif;">類胡蘿蔔素</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">大家熟知胡蘿蔔對眼睛有益,因為胡蘿蔔中有類胡蘿蔔素,<span style="color: blue;">類胡蘿蔔素可以抗氧化,保護眼睛不受自由基的傷害,</span>且類胡蘿蔔素還會轉化成維生素A。</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><b>食物密碼:</b></span>類胡蘿蔔素可從<span style="color: blue;">胡蘿蔔、玉米及柑橘類</span>攝取。</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><b>攝取注意:</b></span>類胡蘿蔔素中的β胡蘿蔔素可預防癌症發生,但是肺癌患者須特別注意,不宜攝取高劑量β胡蘿蔔素,避免病情惡化。</span><br />
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<span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif;">維生素A</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">視網膜上有一種蛋白質叫視紫蛋白,維生素A會和視紫蛋白結合產生視紫,<span style="color: blue;">幫忙視神經傳導;若維生素A缺乏,就會患夜盲症,導致在昏暗中視力不佳。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><b>食物密碼:</b></span>維生素A可從植物性的<span style="color: blue;">深綠色蔬菜、黃色蔬菜、黃色水果</span>取得;或從動物性的<span style="color: blue;">魚肝油、肝臟、乳酪、全脂牛奶、蛋黃</span>攝取,每日建議補充量為500至700微克。</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">攝取注意:</span></b>維生素A屬脂溶性維生素,容易囤積在體內,因此盡量從日常飲食獲得,避免過量。</span><br />
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<span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif;">葉黃素</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">屬類胡蘿蔔素的一種。電腦螢幕、電視、日光燈等都會輻射對眼睛有害的藍色光線,<span style="color: blue;">葉黃素存在於視網膜黃斑部,可吸收藍色光線,並產生抗氧化的效果,保護黃斑部不受破壞。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><b>食物密碼:</b></span>葉黃素可以從<span style="color: blue;">菠菜、花椰菜、芥藍菜</span>等<span style="color: blue;">深綠色蔬菜</span>攝取。</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">攝取注意:</span></b>每天只要6毫克就足夠,多吃無益,徒增肝臟負擔。</span><br />
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<span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif;">花青素</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">花青素有很高的抗氧化力,<span style="color: blue;">可以維繫血管的完整、強化微血管的彈性</span>、維持水晶體彈性、促進眼睛周圍血液循環。</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">眼睛裡的微血管最細、密度也最高,用來運送養分給眼睛細胞;若血液順暢,眼睛細胞就能迅速獲得足夠營養,防止眼睛疾病發生。除了增加血流量,花青素還可以促進生成視網膜上的視紫質,有助保護視力。</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><b>食物密碼:</b></span>食物中,<span style="color: blue;">藍莓花青素</span>含量相當高,吃<span style="color: blue;">新鮮藍莓</span>或藍莓加工品如藍莓醬、藍莓汁等,就可攝取花青素;其他如<span style="color: blue;">葡萄、李子、桑椹、黑櫻桃、紅肉火龍果、紫山芋、茄子、紫洋蔥</span>等<span style="color: blue;">紫色食物</span>,都含有花青素。</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><b>攝取注意:</b></span>每日建議量為62.5毫克。眼睛中的水晶體與視網膜,就像相機的鏡頭和底片,對於視覺非常重要。<span style="color: blue;">市售護眼產品多為葉黃素,但光補充葉黃素只能照顧到視網膜,還需要補充花青素,</span>才能維持水晶體彈性,促進眼睛周圍血液循環。</span><br />
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<span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif;">DHA</span><br />
<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">促進腦部、中樞神經系統,以及眼睛視網膜的發育。</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">DHA可以降低減少發生乾眼症的機會,並可改善淚液;接受白內障或屈光手術的病患,攝取DHA有加速角膜表面傷口癒合的作用。</span><br />
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<b><span style="color: blue;">食物密碼:</span></b>DHA可從<span style="color: blue;">深海魚類</span>如<span style="color: blue;">鮪魚、鮭魚</span>取得,或<span style="color: blue;">食用魚油膠囊</span>亦可攝取。</span></div>
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Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-30725192567872478242012-03-31T07:15:00.000+08:002014-05-13T19:19:10.756+08:00點醒4迷思,朝氣十足!<div>
<strong style="background-color: yellow; background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;">1. 睡覺都不夠,還要我早起?</strong></div>
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<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"></strong><br />
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<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"><span style="color: blue;">早起的前提,一定是睡好。</span></strong></div>
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會做事的人通常都善於掌控睡眠時間。</div>
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長年研究睡眠、著有《一定睡得好!黃金4.5小時深層熟睡法》、《積極人生晨起術》等書的日本醫學博士遠藤拓郎,相當推薦「進攻型睡眠」,也就是自我控制睡眠時間;研究發現,每天睡4.5小時的效果最好。</div>
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<span style="color: blue;">睡眠是由淺眠(快速動眼期)與深眠(非快速動眼期)交替循環出現,約每90分鐘一次,所以睡眠時間最好以此為倍數,理想時間是6小時。</span></div>
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忙碌的上班族恐怕很難達成,因此遠藤拓郎根據成長荷爾蒙、可體松及黑色素的分泌,得到最佳數字:上班期間睡4.5小時,週末則可睡7.5小時。</div>
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<span style="color: blue;">也就是說,睡眠的關鍵不在時間長短,而是「高品質睡眠」。</span></div>
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同時,適時小睡15分鐘也不可或缺,不妨利用通勤或午休時間打個小盹。良好的睡眠能有效修護並再生腦細胞,彷彿讓大腦「重開機」。</div>
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也因為睡眠中會進行記憶重組及強化,若有疑難雜症待解決,可以晚上稍微思考後再睡,隔天早上通常能獲得答案。</div>
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<strong style="background-color: yellow; background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; position: relative;">2. 陽光真的能讓心情變好?</strong></div>
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<span style="color: blue;">早晨5點半起床,並曬到足夠的陽光,就能消除壓力,遠離憂鬱。</span></div>
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美國國家精神衛生研究院(NIMH)1984年針對「冬季憂鬱症」患者的醫學實驗,<span style="color: blue;">證明「光線」有助於治療憂鬱症</span>;晚期的研究更證明,光療法對一般憂鬱症同樣具有效果。</div>
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因此,若利用早晨時光走出戶外,多曬點太陽,尤其是長期背負業績壓力的業務人員,不僅能舒緩心理壓力,更能排解憂鬱!</div>
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<strong style="background-color: yellow; background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; position: relative;">3. 吃早餐可以提升工作效率?</strong></div>
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遠藤拓郎指出,腎上腺皮質素是儲存於身體的營養素,具有幫助脂肪及葡萄糖固態物質肝醣代謝,並轉換成熱量的功能。</div>
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受生物時鐘支配,腎上腺皮質素在深夜3點左右開始大量分泌,在你睡著時,將儲存於體內的脂肪及肝醣轉換成熱量,提供夜晚睡覺時所需能量。</div>
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<span style="color: blue;">所以當你週末熬夜,睡到隔天中午才起床時,是否常感覺:「明明睡得很夠,身體卻還有氣無力?」那是因為中午起床,腎上腺皮質素的分泌已經降低,血糖值也降低了。</span></div>
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因為腎上腺皮質素所製造的葡萄糖通常到上午10點左右便會耗盡,如果想在上午完成一天的重要工作,就必須趁腎上腺皮質素還在分泌、熱量仍大量運作時,補充熱量,攝取早餐,才能持續充滿活力。</div>
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<span style="color: blue;">早餐吃什麼最好?</span><strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; position: relative;"></strong></div>
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可以分為3大類:</div>
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<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"><span style="color: blue;">第1</span>是能<span style="color: blue;">立刻提供熱量</span>的食物,包括柳橙汁、水果、優格等;</strong></div>
<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;">
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<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"></strong><br />
<div style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; border: none; display: inline !important; font-weight: normal; margin-bottom: 1em; padding: 0px; position: relative; vertical-align: baseline;">
<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"><span style="color: blue;">第2</span>是<span style="color: blue;">能讓肚子撐到中午</span>的食物,如熱狗、培根、蛋、烤魚、納豆等;</strong></div>
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<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"></strong><br />
<div style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; border: none; display: inline !important; font-weight: normal; margin-bottom: 1em; padding: 0px; position: relative; vertical-align: baseline;">
<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"><span style="color: blue;">最後</span>則是<span style="color: blue;">功能介於前2類</span>的食物,包括麵包、白飯等澱粉類。</strong></div>
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<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"><br /></strong></div>
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<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"></strong><br />
<div style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; border: none; display: inline !important; font-weight: normal; margin-bottom: 1em; padding: 0px; position: relative; vertical-align: baseline;">
<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;">早餐盡量均衡攝取這3類食物,必能活力滿分,在早上就跑贏其他人!</strong></div>
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<span style="font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif;"><span style="line-height: 32px;"><br /></span></span><strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"></strong>
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<strong style="background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; font-family: 新細明體, 蘋果儷黑體, 微軟正黑體, Verdana, Arial, Helvetica, sans-serif; line-height: 32px; position: relative;"><strong style="background-color: yellow; background-image: url(http://cw1.tw/CC/images/common/ico.png); background-position: -1000em 0px; background-repeat: no-repeat no-repeat; position: relative;">4. 早上運動最恰當?</strong></strong></div>
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<span style="color: blue;">一天中什麼時候運動最理想?</span></div>
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<span style="color: blue;"><span style="font-weight: normal;">其實,專家的建議是在</span>晚上<span style="font-weight: normal;">,而非早晨。</span></span></div>
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以汽車為比喻,一早運動,就像突然讓冷卻的引擎馬力全開;與其如此,不如在身體很溫暖,也就是體溫上升的傍晚或晚上運動,這樣對身體的負擔會比較小。</div>
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體溫上升時,體內的酵素變得活躍,身體的活動力相對愈佳。</div>
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當然,這是從生理角度出發的說法,很多人都喜歡一大早起來運動,大汗淋漓後,再精神奕奕展開一天。</div>
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就像青菜蘿蔔,各有所好,早上還是晚上運動好?</div>
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<span style="color: blue;">能自在享受最重要!</span></div>
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<span style="line-height: 13px;">《Cheers:快樂工作人》 </span><span style="line-height: 13px;">作者:吳永佳、吳佳珍</span></div>
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全文引自:http://www.cheers.com.tw/article/article.action?id=5030795<br />
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Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-83149610494439475942009-04-21T21:48:00.000+08:002014-09-08T21:48:51.116+08:00最佳運動時間 傍晚4~7點2009/04/21【元氣周報/戴定國/譯寫】<br /><br />毫無疑問,一天中的任何時候運動都比不運動來得好。但早上運動比晚上運動更具有生理優勢,或反之才是?<br /><br />早起運動 血較稠 血糖低<br /><br />一般來說,早晨運動並不理想:人體進行劇烈運動時,會促使交感神經興奮,這種急速變化可使機體產生一系列變化,並影響全天精神狀態,對健康有害。另外,這個時段血糖處於低水準,運動會消耗大量血糖,容易導致低血糖症狀。<br /><br />此外,凌晨4點到早上9點,植物釋放出二氧化碳較多,空氣裡氧氣含量偏低,特別是在樹林裡,空氣品質不好。而早晨人體的血液黏稠度較高,尤其是那些患高血壓和心血管疾病的人,早起運動對身體很不利。<br /><br />黃昏時分 耐力好 伸展佳<br /><br />歐康納(Anahad O’Connor)三月初在紐約時報發表文章〈真的嗎?早晨是最佳運動時間〉指出,科學家發現,在包括耐力、伸展、反應時間和有氧能力的測試上,受試者在下午4點至7點的表現較優,這是因為體溫和激素水平在此時達到高峰,能使肌肉更加靈活,並產生最佳比率的睾酮皮質醇。<br /><br />歐康納的「4點至7點最佳時段」觀點,在其他相關文章中,也可找到。<br /><br />植物光合 下午後 氧量高<br /><br />首先,現代運動生理學研究證實,人的體力最高點和最低點受機體生理時鐘的控制,一般在傍晚達到高峰。譬如,身體吸收氧氣量的最低點在下午6點;心臟跳動和血壓的調節在下午5點到6點之間最平衡,而身體嗅覺、觸覺、視覺等也在下午5點到7點之間最敏感。<br /><br />此外,白天植物進行光合作用,到下午4點以後,空氣中氧氣含量才變高,而運動需要充足的氧,當然是下午4點以後運動最適合。因此,綜合來看,傍晚鍛煉效果比較好。而人體在下午4點到7點之間,體內激素的活性處於良好狀態,身體適應能力和神經的敏感性也最好。<br /><br />【2009/04/19 元氣周報】Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0tag:blogger.com,1999:blog-5796242975772051576.post-20215848836318440812002-09-30T19:05:00.000+08:002014-05-13T19:18:33.996+08:003部曲,助你睡得好、也能起得早<span style="line-height: 20.799999237060547px;"><span style="font-family: Arial, Helvetica, sans-serif;">「鈴鈴鈴----鈴鈴鈴----鈴鈴鈴---」,「卡嚓」。</span></span><br />
<span style="line-height: 20.799999237060547px;"><span style="font-family: Arial, Helvetica, sans-serif;">「鈴鈴鈴----鈴鈴鈴----」,「卡嚓」。</span></span><br />
<span style="line-height: 20.799999237060547px;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="line-height: 20.799999237060547px;"><span style="font-family: Arial, Helvetica, sans-serif;">早上,你可能常常在重複同一個動作,那就是不斷的伸手按鬧鐘,想把聲音完全弭平。</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">最後,費力地從床上爬起來,因為就快要遲到了。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">或者,好不容易站了起來,卻覺得暈頭轉向,怎麼也站不穩。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">你會個找個理由解釋自己的踉蹌︰「沒辦法,我就不是雲雀族的人,沒辦法早起。」</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">實際上,「如果你每天都得強迫自己起床,那就是一個警訊,代表生活失去了平衡,」</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">美國加州查博爾健康中心醫學主任賽門提醒。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">可能是工作得太累,也可能是沒有獲得足夠的睡眠,總之,累得無法起身。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">想像一下,睡眠充足的感覺,不僅通體舒暢,</span><span style="font-family: Arial, Helvetica, sans-serif;">而且精神飽滿,反應靈敏,充滿了創意,見人會微笑,碰到挫折也能一笑置之,全身滿是活力與健康。</span></div>
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<span style="background-color: blue; color: yellow; font-family: Arial, Helvetica, sans-serif;">富蘭克林的名言:「早睡早起,使人健康又富有,聰明又達理。」</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">每個人都能創造這種個人財富,「早睡早起三部曲」將幫助你睡得好、也能起得早。</span></div>
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<strong style="background-position: -1000em 0px; background-repeat: no-repeat no-repeat; position: relative;"><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">Part1│上床前</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">再想一下,睡覺是人生大事很多人都會覺得,晚點睡好像可以多擠出一點時間,多做點事。<span style="color: blue;">「我們總覺得睡覺是浪費時間,把它當成奢侈品,」</span>康乃爾醫學院生物學實驗室主任康貝爾一語道出現代人的繁忙與心情。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">實際上,睡覺可是必需品,和吃飯一樣重要。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">每天晚上應該睡足7∼9個小時,或者是一覺醒來有舒服的感覺。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">只有足夠的睡眠,才能讓身體自然的甦醒。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">讓睡覺成為日常生活中重要的行程之一,而不是輕易地犧牲它。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">長期睡眠不足對健康、情緒、記憶或學習都有不良影響。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">找出自己的上床時間睡眠專家、也是《睡出活力》一書的作者馬思建議,</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">每個人都該找自己的上床時間,通常是起床前8小時。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">例如,想在清晨7點起床,那麼就該在晚上11點入睡,在接下來的一個星期,每天都固定在11點上床。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">剛開始幾天,可能會醒得特別早,那是因為過去習慣較短的睡眠,是處於「睡眠負債」的狀態,慢慢地,醒來時間會逐漸延後,表示睡眠量在增加中。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">但如果還需要鬧鐘,起床時也是很痛苦,就表示還沒有睡夠,</span>這時也別急著延後起床時間,而是從第二個星期開始,提早半小時上床睡覺,這樣每星期調整一次,或前或後,<span style="color: blue;">直到能「睡覺睡到自然醒」,且能保持一天的清醒與活力。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">如此,就能找到自己的上床時間。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">但千萬別「週末夜未眠」,也就是說只在週一到週五,才乖乖在固定時間上床睡覺,而是要持續進行,不分假日或週末,這樣才能建立穩定的生理時鐘,要睡要醒將自然來到,不再痛苦不堪。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">放鬆、放鬆下來確定了上床的時間,<span style="color: blue;">睡前半小時到一小時,就要開始放鬆心情,準備就寢。</span></span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">運動能增加心肺功能,紓緩壓力與焦慮,幫助夜間的睡眠。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">但睡前3小時不適合劇烈的有氧運動或肌肉鍛鍊</span>,因為它們會刺激腎上腺素的分泌,讓人過於亢奮,無法入眠。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">性愛與高潮是唯一合適的運動</span>,根據研究,滿意的性愛能刺激腦內啡的分泌,使人放鬆,睡得更安穩。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">沐浴或泡澡也能夠放鬆身心,</span>但一定要低溫浸浴,也就是略高於體溫的攝氏38度。太高的水溫會讓末端血管擴張,加速心跳,如此一來,又會讓人睡不著。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">沐浴後可喝一點點<span style="color: blue;">溫牛奶或洋甘菊茶</span>,這兩者都有鎮靜效果,讓胃有稍許的暖意,有助於放鬆。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">睡前一個小時就要關掉屋內的大燈,只留下床頭柔和的小燈,像是讓微弱的光線對大腦說:「時間到了,該睡了。」</span></div>
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<strong style="background-position: -1000em 0px; background-repeat: no-repeat no-repeat; position: relative;"><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">Part2│深夜裡</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">減少干擾源睡前就把室內溫度調整好,太冷或太熱都會打擾睡眠。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">用深色窗簾</span>阻隔室外的光線與噪音,完全黑寂、沒有聲音的環境才容易讓人入睡。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">也儘量<span style="color: blue;">別在臥室放電視機</span>。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">人常常在電視機前面睡著,但腦子仍在接收它所發散出來的訊息,並沒有跟著休息,因此,開著的電視是非常影響睡眠品質的。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">如果真改不了睡前看電視的習慣,也要調好睡眠裝置,讓它在一段時間後自動關閉,免得在半夜被它吵醒。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">在浴室放個夜燈如果有半夜上廁所的習慣,那麼請在浴室放個小燈,千萬別開了屋內的大燈,太強的光線會擾亂生理時鐘,讓你誤以為該起床了。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">這也是很多老人家常常苦惱的,為什麼上完廁所就睡不著了,得兩眼發直到天亮,用個小燈就能解決這個困擾。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">繼續睡,不要起來<span style="color: blue;">也有很多人會在半夜醒來,接著就不知道該怎麼辦?</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">是起來做點事讓自己覺得疲倦呢,還是繼續留在床上?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">台安醫院睡眠中障礙心主任羅孝穗表示,<span style="color: blue;">按照人體的生理反應,應該是繼續躺在床上,</span>不打開大燈,也不要起來做別的事,因為這兩者都會打散身體的注意力,形成渾沌的睡眠狀況。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">躺在床上,保持安靜,不要急著想起來,也不要急著想再進入夢鄉,任何的焦慮都只會使自己更清醒。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">躺著,輕輕的做幾個呼吸,放鬆,很快就有睏意來襲。</span></div>
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<strong style="background-position: -1000em 0px; background-repeat: no-repeat no-repeat; position: relative;"><span style="background-color: yellow; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">Part3│大清晨</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">迎向陽光美國《精神醫學文獻》的研究發現,<span style="color: blue;">每天早上睡醒後,在陽光下曝曬30分鐘,就能重新調整一個人的生理時鐘,成為「雲雀家族」的一員,</span>也就是說,不用再哀聲連連的早起,而是精神奕奕、舒服的起床。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">如果沒辦法在晨曦下待30分鐘,至少<span style="color: blue;">可以把窗簾拉起來,讓陽光照進來。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">很多會一大早醒過來的人,通常是房裡有滿室的陽光,不得不起床。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">但久而久之,也就成為最好的清晨小鬧鐘了。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">按摩穴道早上醒來,按摩足三里(在小腿外側,膝蓋下3寸處)和手掌的合谷穴(在手背上,大姆指與食指中間),會感到頭腦清爽,睡意全消。足三里是與心臟直接相連的穴位,按摩它,能讓新鮮的血液送往腦部,讓全身活絡起來。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">按摩合谷則能袪風寒,對感冒很有幫助,刺激這個穴位,連鼻塞都可立即獲得紓解。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">女性還可以刺激足部的三陰叉(在小腿內側,腳踝上方3寸),它能讓身體慢慢甦醒過來,也能讓女性在生理期間更加舒服與順暢。</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">讓身體動一動起床後,可做些簡單的體操、甩手、溫和的氣功、太極拳或散步。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">紐約史坦利醫院睡眠中心主任凱可尼解釋,<span style="color: blue;">剛剛起床,應該讓體溫慢慢回升,柔軟的運動能把氧氣穩定帶入腦中,</span>身體慢慢甦醒後,就能更有活力的工作。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">有個清晨的期待就像小時候,我們會很快樂的起床,因為有份期待,想到了學校,會有好玩的事情或朋友。</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;">在清晨給自己一些期待,</span>例如,和好朋友共進早餐,或者給另一伴出其不意的擁抱、看他驚喜的反應,或者在開車途中聽最喜歡的音樂或有聲書,這些都值得期待,<span style="color: blue;">會讓人想一躍而起,趕快起床去做這些事。</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">康健雜誌46期 <span style="line-height: 13px;">作者:吳若女</span></span><br />
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<span style="line-height: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">全文網址:</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 13px;">http://www.commonhealth.com.tw/article/article.action?id=5017800</span></span>Anonymoushttp://www.blogger.com/profile/08525779648000844202noreply@blogger.com0