今天 NPR 上有一篇文章，介绍 “ 减肥 ” 。（其实， “ 减肥 ” 有点误导读者。） …how about this approach: Simply limit your daily eating window to 10 hours. This means that if you take your first bite of food at 8 a.m., you'd need to consume your last calorie of the day by 6 p.m. 即：每天从上午 8 点开始吃东西，但是，不要在晚上 6 点以后吃东西。也就是说，你有连续 10 小时可以吃、吃、吃。但是，让 你的胃（消化系统）连续“休息” 14 小时。 原文： Eat For 10 Hours. Fast For 14. This Daily Habit Prompts Weight Loss, Study Finds https://www.npr.org/sections/thesalt/2019/12/08/785142534/eat-for-10-hours-fast-for-14-this-daily-habit-prompts-weight-loss-study-finds 里面提到的许多“利”，我深有体会。因为我从 2018 年 6 月开始了“ 9-5 diet ” （每天从上午 9 点开始吃东西，但是，不要在晚上 5 点以后吃东西。）起因是看了下面的一篇文章，感觉有道理。 原文： Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30253-5 文章的研究对象是高血压、高血糖患者。为了观察这些人在体重不变的情况下，血压、血糖是否有所改善，可怜的参加者必须在 9-3 之间 吃完三餐！因为最后结果是：血压、血糖“有改善”，文章作者推荐： 可以试一下 9-5 （多两个小时进食时间，没有那么痛苦）。 应该说，每天 5 点之前吃完晚餐 不容易。因为我们不可能没有社交（朋友一起吃饭）。我尽量中午约朋友吃饭。但是，不是严格到 5 点以后一定不吃东西。（各种原因，包括社交，或晚上感觉非常饿时。） 今年 10 月血常规，显示 LDL 正常了。家庭医生问我：你怎么做到的？我当时回答：不知道。后来想到了 9-5 diet 。当然，明年我的 LDL 能否正常，现在不敢说。但是，我觉得可以继续 9-5 diet 。（对于我，改变体重太难了。瑜伽没有、 9-5 diet 也没有大作用。） 现在习惯了晚上不吃东西，偶尔朋友小聚（一周一次？），我会尽量少吃。最怕是晚上聚会有甜食，忍不住，结果就是梦里“比较辛苦”。 如果你想试一下，可以先把晚餐往前移： 7 点， 6 点，最后就能做到 5 点。
Well, my old doctor left Kaiser, and I was assigned to a new comer, Dr. P. I haven't seen him, but I decided that I don't want him to be my primary care doctor. Why? I had a routine physical last week, and Dr. P called me about the blood test results, bad results to him. I was puzzled. I never had bad test results before, and less than two years later and I am DOWN HILL to hell? I don't believe it. Hey, I am a scientist, and I can think and web surf. I have a healthy life style. If I have to change my life style, I will go have steak for dinner every day from now on! Bye, Dr. P . I will try another doctor... Blood sugar during 24 hours. Wiki link on blood sugar is at http://en.wikipedia.org/wiki/Blood_sugar#Units To unders tand n on-f ast ing test result: http://health.nytimes.com/health/guides/test/hba1c/overview.html http://en.wikipedia.org/wiki/Prediabetes How to Lower Blood Sugar Naturally http://www.lifescript.com/health/centers/diabetes/articles/10_tips_to_lower_blood_sugar_naturally.aspx Cholesterol: Top 5 foods to lower yournumbers http://www.mayoclinic.com/health/cholesterol/CL00002
Lipids Health Dis. 2011 Oct 18;10:181. High-fat meal effect on LDL, HDL , and VLDL particle size and number in the Genetics of Lipid-Lowering Drugs and Diet Network (GOLDN): an interventional study. Wojczynski MK , Glasser SP , Oberman A , Kabagambe EK , Hopkins PN , Tsai MY , Straka RJ , Ordovas JM , Arnett DK . Source Department of Biostatistics, University of Alabama at Birmingham, Brimingham, AL, USA. AbstractBACKGROUND: Postprandial lipemia (PPL) is likely a risk factor for cardiovascular disease but these changes have not been well described and characterized in a large cohort. We assessed acute changes in the size and concentration of total and subclasses of LDL, HDL , and VLDL particles in response to a high-fat meal. Participants (n = 1048) from the Genetics of Lipid-Lowering Drugs and Diet Network (GOLDN) Study who ingested a high-fat meal were included in this analysis. Lipids were measured at 0 hr (fasting), 3.5 hr, and 6 hr after a standardized fat meal. Particle size distributions were determined using nuclear magnetic resonance spectroscopy. Analyses were stratified by baseline triglycerides (normal vs. elevated) and gender. The effect of PPL on changes in lipoprotein subclasses was assessed using repeated measures ANOVA. RESULTS: Postprandially, LDL-C, HDL -C, VLDL-C, and triglycerides increased regardless of baseline triglyceride status, with the largest increases in VLDL-C and TG; however, those with elevated triglycerides demonstrated larger magnitude of response. Total LDL particle number decreased over the 6-hour time interval, mostly from a decrease in the number of small LDL particles. Similarly, total VLDL particle number decreased due to reductions in medium and small VLDL particles. Large VLDL particles and chylomicrons demonstrated the largest increase in concentration. HDL particles demonstrated minimal overall changes in total particle number. CONCLUSIONS: We have characterized the changes in LDL and VLDL particle number, and their subclass patterns following a high-fat meal.
标签: LDL
