大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會講解生酮飲食嘅相關知識！我哋會追溯生酮飲食嘅起源，並了解呢種飲食模式點解會出現。點解生酮飲食可以幫助人體進入生酮狀態，同埋呢種狀態對身體有咩影響。生酮飲食點樣幫助減脂，而且對運動員或者增肌有咩影響？進行生酮飲食可能會面對咩風險同困難？ 我地一齊嚟揭曉呢啲疑問喇！ 📍Timestamps: 00:00 廢噏 - 放棄健美比賽？ 04:41 觀眾Q&A：「分開訓夠八個鐘， 或者一次訓夠八個鐘，對增肌有冇影響？」 09:25 生酮飲食嘅歷史 15:30 生酮飲食嘅原理 27:22 生酮飲食對減脂好有用？ 31:40 生酮飲食對增肌/運動有咩影響？ 32:45 生酮飲食嘅副作用同限制 📜 Glossary: Gluconeogensis : 葡萄糖新生 Acetyl-CoA : 乙醯輔酶A ketone body : 酮體 Acetone : 醋酸酮 β-Hydroxybutyrate : 3-羥丁酸 Acetoacetate : 乙酸酮酸 Blood Brain Barrier : 血腦障壁 Krebs cycle : 三羧酸循環 https://www.researchgate.net/publication/315327186/figure/fig1/AS:674817330135043@1537900397696/A-Compounds-involved-in-the-Krebs-cycle-and-B-common-chemical-structure-of.png 📖 References: 1. Metabolism | Ketone Metabolism https://www.youtube.com/watch?v=BlR9DkUAUkI&t=11s 2. ‘Low carbohydrate diets are unsafe and should be avoided’ https://www.escardio.org/The-ESC/Press-Office/Press-releases/Low-carbohydrate-diets-are-unsafe-and-should-be-avoided 3. Joo M, Moon S, Lee YS, Kim MG. Effects of very low-carbohydrate ketogenic diets on lipid profiles in normal-weight (body mass index 25 kg/m2) adults: a meta-analysis. Nutr Rev. 2023 Mar 17:nuad017. doi: 10.1093/nutrit/nuad017. Epub ahead of print. PMID: 36931263. 4. Kosinski C, Jornayvaz FR. Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. Nutrients. 2017 May 19;9(5):517. doi: 10.3390/nu9050517. PMID: 28534852; PMCID: PMC5452247. 5. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839. 6. Su L, Zhang SZ, Zhu J, Wu J, Jiao YZ. Effect of partial and total sleep deprivation on serum testosterone in healthy males: a systematic review and meta-analysis. Sleep Med. 2021 Dec;88:267-273. doi: 10.1016/j.sleep.2021.10.031. Epub 2021 Nov 8. PMID: 34801825. 7. The Influence of Cyclical Ketogenic Reduction Diet vs. Nutritionally Balanced Reduction Diet on Body Composition, Strength, and Endurance Performance in Healthy Young Males: A Randomized Controlled Trial. Kysel et al. 8. Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body Builders. Paoli et al. 9. Effects Of The Ketogenic Diet On Performance And Body Composition In Athletes And Trained Adults: A Systematic Review And Bayesian Multivariate Multilevel Meta-Analysis And Meta-Regression. Koerich et al. 🎧 逢星期一更新 🔎 Instagram :  https://instagram.com/ywc__steven?igshid=OGQ5ZDc2ODk2ZA== 🏋🏻 主持人簡介: Steven Yu  👨🏻‍🎓 教育背景 畢業於香港大學－修讀營養學和運動機能學 現正於都會大學 —修讀物理治療 🤾🏻‍♂️ 運動背景 多次代表香港參加手球比賽 HKNBF新秀組健體 － 亞軍 HKNBF青年組健體 － 季軍 HKNBF青年組古典健美 － 第五名 HKNBF青年組運動模特 － 第五名 🎖️ 專業資格 美國國家肌力和體能協會 － 肌力與體能訓練專家 美國國家運動醫學學院－矯正運動專家 國際運動營養學會－認可運動營養師資格 美國運動醫學會－私人教練證照