Health

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Contents

長壽村的通關密語

  • 主食要多於肉
  • 菜要多於肉

How to eat mindfully

https://www.bbcgoodfood.com/howto/guide/how-eat-mindfully

  • Take note of the textures, shapes and colours
  • notice any smells and sounds.
  • When you take a bite, notice the temperature, the texture and all the different tastes.
  • Be aware of how the food feels on your fork or in your hand
  • how it feels in your mouth.
  • Notice your mouth chewing away, and your breathing as you go.

Inflammation

發炎指數

易發炎食物 Foods that worsen inflammation

  • Gluten. Gluten is hard to digest; it can cause intestinal and digestive problems. Gluten is often used as a binder or thickener in foods. Read labels on: bread, cakes, candy, cereal, cookies, croutons, deli meats, flour, pasta, pastries, salad dressings, sauces, soups, soy sauce.
  • Dairy
  • Corn. About 90% of corn in the US is GMOs; they can suppress the the immune system and promote inflammation.
  • Soy. About 93% of soy grown in the US is GMed. Soy is high in goitrogens, compounds that can suppress thyroid function. Soy also contains anti-nutrients such as phytates and oxalates, which interfere with digestion and disrupt the endocrine system.
  • Peanut. 黃麴毒素
  • Caffeine. Caffeine propels the stomach to release its contents prematurely, injecting undigested food into the small intestine.
  • Alcohol
  • Citrus foods
  • Feedlot animal products
  • Sugar
  • Artificial or processed foods
  • Eggs. Eggs are a top allergen in N America and can be difficult to digest.
  • Nightshade vegetables (tomatoes, eggplant, peppers). Nightshade foods may also leach calcium from bones and redistribute it to place where it shouldn't be.

See also

抗發炎食物 Anti-inflammation

TIME 100 Most Healing Foods: +20 Delicious Recipes

  • Allium (蒜,蔥) vegetables
  • Apple cider vinegar
  • Basil
  • Berry (eg 蔓越莓 cranberry, 覆盆子/山莓 raspberry)
  • Bone broth
  • Coconut oil and extra virgin olive oil
  • Dark leafy greens
  • Dill
  • Fennel 茴香
  • Fish, Fish oil (omega-3, EPA, DHA)
  • Ginger
  • Gluten-free grains: quinoa (藜麥), brown rice. Quinoa is a complete plant-based source of protein. It's also a rich source of magnesium, a relaxant mineral that reduces inflammation and contains vitamin E.
  • Natural sweeteners like raw honey, maple syrup.
  • Nuts and seeds.
  • Pineapple
  • Root vegetables. Carrots, sweet potatoes, parsnips, turnips, celery root, beets.
  • Sustainable organic meat. Lamb, chicken and turkey. They are high in protein, which is essential for healing and repairing inflammation. They are also rich in B vitamins, particularly B12 - a key nutrient for the nervous system.
  • Turmeric
  • Winter squashes

Vegan Plan

  1. Consume plenty of fruits and vegetables. Eliminate nightshades from the diet as well as corn.
  2. Eat enough plant-based protein such as quinoa, hemp seeds and chia seeds.
  3. Boost omega-3 intake
  4. Avoid soy products
  5. Avoid processed vegan meat or dairy substitutes
  6. Select gluten-free grains

Mediterranean Plan

  1. Consume plenty of fruits and vegetables
  2. Limit gluten-free grains
  3. Eat healthy sources of fat
  4. Skip the red wine

想吃地中海飲食 如何落實?

Paleo Plan

  1. Consume few animal products, particularly red meat
  2. Buy organic, pasture-raised animal products
  3. Eat plenty of fruits and vegetables
  4. Be mindful of egg consumption
  5. Include gluten-free pseudograins

北歐飲食 Nordic diet

地中海飲食後 北歐飲食成為營養師新寵

「北歐飲食法」的特色在於吃大量全榖類以及根莖類蔬菜 (馬鈴薯、大白菜、甜菜等都是高纖維、鎂和鉀的重要來源), 獲取幫助消化排便的膳食纖維,以及多吃莓果類富含天然抗氧化劑的水果。

Immune System

抗氧化飲食 Antioxidant

泡麵

代謝症候群, 三高

  • 高血壓 hypertension or HTN
  • 高血脂(膽固醇, 三酸甘油酯) hyperlipidemia
  • 高血糖 hyperglycemia

衛生福利部 國民健康署 健康九九網站

血糖 glycemia, 糖尿病 diabetes

血糖正常值

  • See CMP (Comprehensive Metabolic Panel). It includes glucose, sodium, potassium, calcium, ...
  • 美國正常值 65-99 mg/dL. See Know your blood glucose target range
  • 中國读数6.1 mmol/L 以下算正常
  • 美國的血糖單位是mg/dl,而中國的是mmlo/L。mg/dl÷18=mmol/L; mmol/L×18=mg/dl。

急症, 慢性併發症

低血糖與高血糖急症

糖尿病飲食

苦瓜改善高血糖 還能降血壓

吃飯順序

蔬菜(菇類 海藻, 2 fists amount) 蛋白質 碳水化合物 細嚼慢嚥

Daily Intake of Sugar

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are:

  • Men: 150 calories per day (38 grams or 9 teaspoons or 3 tablespoons).
  • Women: 100 calories per day (25 grams or 6 teaspoons or 2 tablespoons).

See also

甜蜜陷阱

  • 烘焙麵包 甜點 濃湯、義大利肉醬麵 食品中額外添加的砂糖、果糖和蔗糖
  • 飯、麵、饅頭等澱粉主食則屬於大分子的碳水化合物,被歸類為「醣」,包含澱粉、纖維及糖。這類食物經人體消化吸收後,也會轉變成葡萄糖。

醣 vs 糖

醣/糖分不清?糖無所不在 這項最「地雷」

代糖

https://www.worldjournal.com/5937031/article-用代糖比較健康?澳研究證實連吃2周就能毀了你/

全麥麵包

你以為的全麥麵包 其實是「白麵粉」做出來的?

年菜 佛跳牆

佛跳牆屬於高油、高鹽、高熱量食物

除了少吃薑母鴨、羊肉爐、滷豬腳、佛跳牆等高油、高熱量食物之外,牛軋糖、花生酥、核桃糕等春節常見零食也少碰

血脂 blood lipids

https://zh.wikipedia.org/wiki/%E8%A1%80%E8%84%82

Suggestion: 洋蔥蕃茄炒蛋 + 芹菜 + 燕麥片/糙米 + 黑木耳/菇類 + 蘋果 橘子 lemon + Seaweed + Ginger + Onion + green onion + pepper, salmon, bean, Olive oil, Tofu, 綠豆薏仁湯. 幫助代謝膽汁(前驅是膽固醇).

脂肪酸 Fatty acids

  • Saturated fatty acids
  • Unsaturated fatty acids
    • Monounsaturated fat (plant-based liked those found in vegetable oils, avocados, nuts, seeds vs animal-based like those in meat, dairy and eggs)
    • Polyunsaturated fat
      • Omega-3
      • Omega-6
    • Trans fats

膽固醇

  • 美國全國膽固醇教育計畫現行的準則,把高於160 mg/dL的低密度膽固醇列為「偏高」,130 mg/dL到159 mg/dL被視為「邊緣性偏高」。
  • 左旋精氨酸 (L-arginine) Good though it has side effects too
  • 10 best choleserol lowering foods Soys, Beans, Salmon, Avocado, Garlic, Spinach, Margarine, Tea, Nuts, Dark Chocolate.
  • Top foods to improve your numbers from mayoclinic. Oatmeal, Fish, Nuts, Avocados, Olive oil, Foods with added plant sterols or stanols (Some margarines, orange juice and yogurt drinks), Whey protein.
  • Cooking for Lower Cholesterol Cooking from heart.org.
  • How to Enjoy Mexican Food on a Cholesterol‐Lowering Diet and Make a white pizza
  • 靠飲食降壞膽固醇 效果很有限
    • 運動促進代謝 修復內皮細胞 讓低密度膽固醇變少。
    • 三酸甘油脂也大多由肝臟製造,跟低密度膽固醇不同的是,飲食牽動體內三酸甘油脂的多寡。經常吃精緻甜食、肉皮、海鮮、大量澱粉類和高鹽、油炸類的食物,都容易使三酸甘油脂增加,加速把高密度膽固醇代謝出體外。
    • 三酸甘油脂數值除以5,加上高、低密度膽固醇,大致等於總膽固醇數值。
  • 長期的有氧運動確定是可以提升好膽固醇的(沒有副作用)。
  • 膽固醇過高不吃肉 天然優蛋白不胖還能預防肌少症 麵筋、素肉、素雞等這類精緻化的豆製品,因為油炸過,脂肪含量高,可利用的蛋白質變低,腎臟為了過濾這些雜質還過度做工。蛋白質的攝取選擇次序,第一選擇是植物性蛋白質,第二才是動物性。
  • 健康2.0
  • 燕麥過量也會造成身體負擔 (挖知識). 一天只要75克 (~.5 cup dry rolled/old fashioned oatmeal, 1 serving size, 150 calories. Mix one part oats to two parts liquid).
    • 脹氣
    • 貧血 缺鈣 (植酸 草酸影響吸收)
    • 腎臟病 (蛋白質 鉀 磷)
    • 糖尿病 (澱粉)
  • 飽和脂肪才是使血膽固醇升高更重要的推手
    • 升膽固醇指數(Cholesterol Saturated fat Index)將食物中飽和脂肪及膽固醇的含量經過加權計算
    • 海鮮類食物的膽固醇含量頗高,脂肪含量很低,尤其是飽和脂肪更低,因此它的昇膽固醇指數並不高
    • 豬油,看起來膽固醇含量和海鮮類差不多,但是卻會使你的血管不知不覺的塗上一層厚厚的膽固醇.昇膽固醇指數和海鮮類相差近六倍之多.
    • 少吃富含飽和脂肪的食物,如:豬油、牛油或者是雞皮、鴨皮等動物性油脂,,還有一些經過氫化製造的飽和性植物油,如:人造奶油 (Margarine)
    • 食物您應多攝取青菜、未精緻加工的豆製品及莢豆類及適量的全穀類(如:糙米、胚芽米、全麥、五穀雜糧);烹調用油多選橄欖油、葵花油,少用豬油、奶油、椰子油等飽和性脂肪酸的油;主餐的烹調用油約1-2茶匙。多採用清蒸、水煮、滷、燉、烘、烤、涼拌與香辛料(薑、蒜、五香、九層塔、芥末…等等),增加食物的可口性與變化性! 應避免肥肉、雞皮、鴨皮、油炸、油酥食品的攝取。酒要少喝。另外內臟類、魚卵、蟹黃、豬腦等膽固醇含量都過高,不宜攝食。至於蛋黃1週最多吃2個。
  • 你認識膽固醇嗎?
    • 2015~2020 年最新美國飲食指南指出:「取消膽固醇攝取上限」。原因在於飲食僅佔膽固醇生合成中 2~3 成的影響因素。
    • 許多報告發現飲食中的飽和及反式脂肪酸會導致更多膽固醇生成且不易代謝。
    • 因此減少富含飽和及反式脂肪的食物來源,例如高脂肉品(培根、熱狗等)、冰淇淋、奶精、使用棕櫚油或椰子油或氫化植物油製作的餅乾、糕點等,對於降低膽固醇是首要之道。
    • 增加攝取有助膽固醇代謝的食物也很重要。主食可選擇燕麥、大麥等全穀類食物,至少佔整天主食量 1/3,將飲食中一半的肉品換成黃豆製品,搭配每天 1碗半的蔬菜和 1 碗半的水果(碗指飯碗),選擇加有植醇的乳品或烹調油,並適量攝取堅果,1 天最多 1 湯匙。
  • 常見食物升膽固醇指數(CSI)
    • 三大升膽固醇指數類: 油, 點心, 蛋黃.
  • Should you be on a statin?
    • People who already have cardiovascular disease.
    • People who have very high LDL (bad) cholesterol, 190 mg/dL (4.9 mmol/L) or higher.
    • People who have diabetes. This group includes adults who have diabetes and an LDL between 70 and 189 mg/dL.
    • People who have a higher 10-year risk of heart attack.

飽和脂肪

成人正常體重60公斤的靜態工作者來說,每日所需熱量約1800大卡,飽和脂肪每日攝取量不宜超過總熱量10%,而糖每日攝取參考值也不宜超過總熱量的10%,換算下來,飽和脂肪攝取上限約為20公克、糖攝取量上限約為45公克,也就是9顆方糖的糖量。

Calorie Density:

  • Fat: 9 calories per gram
  • Protein: 4 calories per gram
  • Carbohydrate/sugar: 4 calories per gram

Cheese

Goat cheese:

  • 1 ounce of goat cheese has 4g saturated fat (21% daily)
  • 1 ounce of cheese equals a pair of dice , or the size of your thumb or 2 tbsp.

Which Cheeses Are Lowest in Cholesterol and Fat?

  • Cottage cheese, especially low-fat (.5g saturated fat per ounce).
  • Mozzarella and feta are on the low end of the scale for saturated fat.

Cheese to limit:

  • Whole milk ricotta cheese, cheddar, Swiss, feta, Muenster, and American processed cheese
  • For example, Whole milk ricotta cheese has 2.4g saturated fat per ounce.

Daily intake of salt & oil/fat per day for any adult

  • Limit total fat intake to 25 to 35% of your total daily calories. Keep saturated fats to only 10% of your total daily calories.
  • Use no more than 5 to 8 teaspoons (1 tablespoon = 3 teaspoons) of fats or oils per day for salads, cooking, and baking.
  • Eat less than 300 mg of dietary cholesterol each day.
  • Eat less than 2,300 mg of sodium per day (about 1 teaspoon of salt per day).

三酸甘油酯/甘油三酯 Triglyceride/TG

Unused dietary calories become triglycerides that circulate in your bloodstream and negatively affect your blood cholesterol.

Triglyceride-Friendly Meals from WebMD.

在人體內高三酸甘油酯含量與動脈硬化有關,加上高血壓會提高冠狀動脈性心臟病與中風的可能性。

有人建議通過帶氧運動和低醣類的食物來降低三酸甘油酯指數。

來源: 精製醣類(cake, cookie, donut) 澱粉食物(drink) 油 (chips, cake) cheese, ice cream, creamy latte 吃太多!這些吃太多以後會被轉成三酸甘油酯.

Sweet food/drink, 太多碳水化合物 -> 葡萄糖glucose -> 胰島素insulin -> 脂訪 -> 膽固醇. 細胞產生抗胰島素->發炎->動脈硬化.

甘油三酯, 甘油三酯偏高. 采血前2~3天尽可能少食含脂质的食物,空腹12小时抽血,以排除和减少饮食的影响.

Oil

How to choose oils

Bad carbs

  • Cereals (there are exceptions but they are few)
  • White rice
  • Pasta
  • Breads (there are exceptions but they are few)
  • Cookies
  • Pastries
  • Snack foods
  • Sodas
  • Juice drinks
  • Crackers

麥片

吃燕麥降膽固醇,但三酸甘油酯卻反而升高?營養師告訴你怎麼吃才對! from 營養師教你不用怕:用實證科學破解27個常見飲食迷思 60 gram per day or 3/4 cup of uncooked oatmeal.

洋蔥 Onion

http://www.worldjournal.com/5361956/article-吃洋蔥讓血液清透-但這2種處理方式破壞效果/

  • 不要把切好的洋蔥浸泡在水裡,怕太辛辣而泡水,會讓洋蔥的含硫有機化合物流失,就無法達到讓血液清透的效果了。
  • 洋蔥加熱後一樣功效不再,這是因為酵素遇熱就會被破壞,如果希望加熱後還保有清透血液的效果,那麼請將切好的洋蔥放置15分鐘以上,先讓酵素充分運作,製造出讓血液變清透的物質之後再加熱。如果想要加強效果,只要盡可能把洋蔥切薄或切細,比較容易產生酵素反應。以份量來說,每次至少要吃1/4個(50g)的洋蔥。

洋蔥要怎麼吃才營養

蔬菜吃之前最好要先燙過,避開可怕的硝酸鹽。

洋蔥生吃 最營養 洋蔥富含類黃酮,除可降低罹患大腸癌的機率,對風濕性關節炎、氣喘等,也具有抗發炎的反應。洋蔥可預防骨質疏鬆癥.

洋蔥怎麼吃最營養 每天吃飯時,就著飯吃上幾片,這樣就不會辣了。生吃的洋蔥最好選紫皮的,裡面含有花青素,這種物質具有抗氧化的功能。而且紫色的洋蔥更辣一些,說明硫化物含量更豐富,既能抗氧化還能降血脂。洋蔥燉肉能消膩: 肉湯快燉好時,把切好的洋蔥圈放鍋里滾一下,然後就關火。

蛋, 膽固醇

六種食物切勿隔夜再吃

6 Foods That Should Not Be Left Overnight

  • 煮熟的蘑菇營養價值很高,但12個小時後營養物質會流失,並且產生許多有害的成分。煮熟的蘑菇含有可調節紅血球數量的硝酸鹽 Nitrate,但放置一夜後,硝酸鹽將轉變為對身體有害的亞硝酸鹽。
  • 深色的綠葉蔬菜含有大量的硝酸鹽。如果放到隔天再吃,蔬菜中的硝酸鹽經細菌作用會轉變成亞硝酸鹽 Nitrite,吃多了恐增加罹患癌症的風險。
  • 海鮮. 任何方式烹調的魚類、貝類和牡蠣都不應該隔夜再食用。因為放到第二天,魚和海鮮含有的蛋白質容易降解,吃下可能損害肝臟和腎臟功能。
  • 如果放過夜的話,它所含有的蛋白質和維生素會大量流失。而且茶中的單寧酸也會大量釋放出來,喝下恐導致腹瀉、腸胃不適,甚至可能破壞胃黏膜。
  • 沙拉
  • 未完全煮熟的雞蛋

Garlic

  • Benefits of Garlic: 11 Healthy Reasons To Eat More Of This Smelly Superfood Allicin is a sulphur compound similar to the one found in onions, and it could offer a host of health benefits. A temperature above 140F (60C) destroys the allicin. If you wish to add it to a meal, try to add it at the very end of the cooking process after you’ve removed the dish from the source of heat.

血壓 (BP)

血液循環

心臟 -> 大動脈 -> 小動脈 -> 毛細管 -> 小靜脈 -> 大靜脈 -> 心臟

高血壓症狀

  • 頭暈
  • 頭痛
  • 心悸 (palpitation) 失眠
  • 注意力不集中 記憶力減退
  • 肢體麻木
  • 出血

收縮壓高 SBP

舒張壓高 DBP

Vitamin 微量元素

  • 鉀 Potassium: 柑橘 蘋果 黑豆 菠菜 紅棗 葡萄 花椰菜 魚 瘦肉
  • 鎂 (magnesium): 乾豆 莧菜 桂圓 豆芽
  • 碘 (Iodine): 海帶 紫菜
  • 鋅 (zinc): 瘦牛肉 瘦豬肉 黃魚 花生

Sodium and/or DASH (Dietary Approaches to Stop Hypertension)

降低高血壓食物 Food help to lower blood pressure

Eating too much salt makes the body retain more water, which raises blood pressure and can affect the heart, blood vessels, brain and kidneys.

北極愛基斯摩人與太平洋土著 很少吃鹽 幾乎找不到高血壓病人.

  • 增加負離子
  • 綠豆湯 利尿 排鈉
  • skim milk
  • spinach
  • sunflower seed
  • beans
  • baked potato
  • banana
  • soybeans
  • dark chocolate
  • Vitamin D (low-fat milk, yogurt)
  • black coffee (Chlorogenic acid/綠原酸, antioxidant)

See also 天然食物降壓17招.

  • 芹菜. 芹菜香乾絲.芹菜紅棗湯.
  • 玉米鬚 15-30g
  • 杭菊(偏白色)
  • 山楂芹菜菊花粥
  • 蕈類(香菇、黑木耳) 黑木耳有兩個作用,其中一個是使血不粘稠。黑木耳燉豬肉.
  • 海帶. 海帶+芹菜+白蘿蔔. 海帶+冬瓜.
  • 薯類
  • 洋蔥
  • 洋菜粉/Agar powder, good fiber
  • 大蒜 (先把它切成片,一片一片的薄片放在空氣裡15分鐘, 它跟氧氣結合以後產生大蒜素。大蒜本身不抗癌,大蒜素才抗癌) 大蒜中所含的殺菌物質遇熱時,會很快失去作用,所以大蒜宜生食. 食用大蒜最好搗碎成泥,而不是用刀切成細末,這樣效果會打折。
  • 蘋果
  • 番茄 (番茄炒雞蛋最值錢了。還有蕃茄湯,或番茄雞蛋湯也是好的。生吃番茄不抗癌)
  • 胡蘿蔔汁.
  • 蜂蜜水.
  • 醋 (apple cider vinegar, 15ml per day)
  • 香蕉 (鉀)
  • 牛奶 (鈣)
  • 全榖類
  • 黑巧克力
  • 菠菜 (鉀)
  • 綠豆 黃豆 (鉀)
  • 瓜果類
  • 葡萄柚削皮
  • 黑豆 高血压,前列腺病

里肌豬肉、哈密瓜富含鉀 7大類 (含鉀的食物) 「降血壓」食物

Book Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks--Without Prescription Drugs

  • Lose 5 pounds
  • cut the salt
  • eat banana
  • eat spinach
  • eat yogurt
  • eat soy
  • eat dark chocolate
  • drink red wine
  • take supplement
  • exercise

And 健康飲食降低高血壓

按摩 降血壓

非常有效的快速降压操

不怕血壓高!中醫降壓法寶大公開! 57健康同學會 風池穴(頭後) 勞宮穴(手掌心握拳屈指時中指尖處) 合谷穴(在手背虎口) 內關穴(手腕內側)

百會穴 太陽穴 人迎穴 膻中穴 心經 合谷穴/虎口 勞宮穴 腎區 足三里 三陰交 湧泉穴 曲池穴,降壓溝,­陽陵泉

熱薑水泡腳15分鐘

踮踮腳尖降血壓

https://tw.news.yahoo.com/走對了-血壓就穩了-院長教你踮踮腳尖降血壓-060000524.html

How to Survive a Heart Attack when Alone

http://www.wikihow.com/Survive-a-Heart-Attack-when-Alone

Seasonal variation in blood pressure

Heart rate (HR)

Interval between successive home blood pressure readings

Heart

中風

  1. F(Face顏面下垂),觀察微笑露齒的臉部兩邊肌肉是否對稱,有無歪斜;
  2. A(Arm手臂下垂),雙臂平舉與身體呈90度,看有無垂落狀況;
  3. S(Speech),即說話有無口齒不清;
  4. 發現有符合上述單項或多項情況,要趕緊T(Telephone )

三高防中風 牢記「FAST」自救

搶救腦中風-切記臨「微」不亂

心痛 Heartburn

心律失常 Arrhythmia

心房 Atrium, 心室 Ventricle, 大動脈 Aorta, 腔靜脈 vena cava

  • 心房 Atrium (in): one of the two spaces at the top part of the heart that receive blood from the veins and push it down into the ventricles (= lower spaces)
  • 心室 Ventricle (out): either of two small, hollow spaces, one in each side of the heart, that force blood into the tubes leading from the heart to the other parts of the body
  • 大動脈,主動脈 Aorta (out): the main artery (thick tube carrying blood from the heart) that takes blood to the other parts of the body
  • 腔靜脈 vena cava (in): one of the two very large veins through which blood returns to the heart, one from the upper body and head and one from all of the body below the chest

http://clipart-library.com/clipart/Lid5ARB7T.htm

Statins, 橫紋肌溶解症

降血脂藥 引發肌肉病變

飲食

Tomato

  • 改善攝護腺肥大
  • 保護心血管
  • 預防骨質酥鬆

Add olive oil, eat as soon as possible, heated (增加茄紅素吸收, vitamin C will be destroyed if heated) or unheated is fine.

Cooking tomatoes increase the level of phytochemicals they contain, but it also reduces the amount of vitamin C. When tomatoes were heated to 88 degrees Celsius for two minutes, 15 minutes and 30 minutes, vitamin C content decreased by 10, 15 and 29 per cent respectively when compared to raw, uncooked tomatoes. However the beneficial trans-lycopene content of the cooked tomatoes increased by 54, 171 and 164 percent respectively.

Fish Oil

Fish oil does not reduce the cholesterol.

心臟心肌梗塞/腦部休克

  • 泡完後別馬上開車 當水溫較高,造成交感神經興奮,心跳加速、末梢血管擴張,心輸出量激增,血大量流入末梢及下半身,心臟或腦部相對性暫時缺血,心臟為了代償做工致使心跳加快,心肌耗氧增加,短時間缺血、缺氧導致,可能引發心臟心肌梗塞或腦部休克等。應該在泡溫泉前先做暖身運動舒展四肢,讓心臟先充分的準備,才不致因泡熱水一下子心跳加速過快而產生危險。

冠狀動脈疾病 coronary artery disease

Left coronary artery is an artery that arises from the aorta above the left cusp of the aortic valve and feeds blood to the left side of the heart.

心房顫動 Atrial fibrillation/Af

眩暈

耳石(otolith)症 Vertigo

大部分的人是周邊型的眩暈; 半規管的耳石脫落症.

天旋地轉之耳石症--淺談良性陣發性姿勢性眩暈

(內耳)耳石復位術 (canalith repositioning procedure),

甲狀腺異常

Canker Sores

http://www.health.com/oral-health/how-to-get-rid-canker-sores

  • Folate: Beans, spinach, broccoli
  • Iron and vitamin B12: Tuna, eggs

貧血

唇褪色、狂掉髮又忘東忘西,竟是貧血惹的禍!三招檢測你有貧血嗎?健康2.0 (完整版)

血小板低下症 Thrombocytopenia

缺血性貧血

https://1drv.ms/i/s!Am92ICmSSQXujSPTQuWJeXJ1gpsB

普林/嘌呤/purine

一般常見的四種關節炎臨床表現如下:

  • 退化性關節炎: 好發生於年齡大於45歲以上,肥胖、關節過去曾因活動或運動而受傷的族群。常常發生於頸椎、腰椎、膝關節及髖關節。發生原因是關節內軟骨退化,長久下來磨損到軟骨下的骨頭,刺激骨頭異常增生而長出所謂的〝骨刺〞,進而可能壓迫神經,產生麻感或無力的現象。
  • 類風濕性關節炎: 好發生於40歲到60歲之間,通常有家族遺傳性。常見於手腳小關節,兩側對稱發生,特徵是早上起床時,關節特別僵硬,需要活動三十分鐘,才會好轉。發生原因是自體免疫系統出問題,發作時小關節滑液膜發炎,關節內軟骨及骨頭組織受到破壞。
  • 僵直性關節炎: 通常有遺傳性,常見於男性。約二十歲左右開始產生症狀,常見的臨床症狀為下背部疼痛,脊椎僵硬及運動受限。
  • 痛風性關節炎: 病人因常攝取高普林飲食,長久下來,血中尿酸數值太高,產生痛風結晶,進而引發關節的發炎,好發的位置如大腳趾、踝關節、膝關節等。 30-60 minutes 立即發作.

如何預防:

  1. 保持理想的體重。體重過重會造成關節多餘的負擔,引發關節的不適。
  2. 養成每天適度運動的好習慣,因為運動可以增加關節滑液的流動,加強肌肉、肌腱等支持的結構,和關節囊的韌性,強化骨骼,增加體能等。
  3. 避免長時間維持同一姿勢(例如久站或久坐)。一般建議的時間是三十分鐘到四十分鐘起身活動一下筋骨,利用二到三分鐘的時間做一做各個關節舒展的柔軟體操,以避免肌肉僵硬疲勞。
  4. 保持均衡的飲食。尤其在罹患有痛風或高尿酸的病人,要避免含有高量普林的飲食(如動物內臟、海鮮、豆類食物及酒類等。)
  5. 補充維他命C (500 x 3 mg). 幫助尿液變鹼性, 尿酸融解. See webmd.com.

如何自我照護:

  1. 當關節僅有疼痛現象,而無紅腫時,可用熱敷的方式。每次20-30分鐘,一天2-3次。
  2. 當關節有紅腫現象時,每小時冰敷10-15分鐘。冰敷可以改善發炎和疼痛的情況。
  3. 當關節出現紅腫熱痛的現象時,讓患部適度的休息,避免承擔重物。
  4. 早晨起床後有關節僵硬的現象時,可洗個溫水澡來舒緩關節。
  5. 平日運動的方式和強度需要向醫師諮詢。不同的關節炎有不同的運動方式。原則上應選擇對關節低衝擊性的運動,例如游泳、騎腳踏車。
  6. 要選擇底部有良好襯墊的鞋子。

低普林飲食 Low purine diet

尿路結石

脂肪肝 (fatty liver disease, FLD)

脂肪肝在全世界範圍內都是發生在酗酒(即酒精性脂肪肝,常稱酒精肝)和肥胖(不管有沒有胰島素抵抗效應)人群的單一疾病。

嚴重者可能造成肝硬化和肝癌。

Vitamins

營養補充品該不該吃?最新美國醫學會雜誌給了建議

Vitamin deficiency

Calcium

  • 乳糖不耐 Lactose intolerance
  • 骨質疏鬆症 Osteoporosis https://youtu.be/JP8PlKQjCoU
  • 鈣與鋅鎂有交互作用; 鈣要分開吃
  • 吃鈣補鈣?這些含草酸食物要避開
    • 青菜富含草酸、豆腐富含鈣質,兩者結合後確實會在腸道中形成不溶解、不被吸收的草酸鈣,但是結石在腸道形成後,多半會由糞便排出,不會滯留在體內導致腎結石。
    • 建議多喝水,攝取足夠的鈣質,減少高鈉、高普林、高蛋白的攝取量
    • 若想補充鈣質,就應避免和含草酸的食物一起食用,包括茶、啤酒、草莓、葡萄、巧克力、菠菜、芹菜、芥菜、韭菜、杏仁、腰果等,才能使吃進去的鈣充分利用,不致使鈣質缺乏。
    • 起司、黑芝麻、小魚干、蝦米、傳統豆腐、豆干、紫菜及深綠色蔬菜等,也都富含豐富鈣質,可以多吃。
  • 不只牛奶-這7種食物也補鈣
    • 菠菜就含有大量的草酸,會抑制鈣的吸收
    • 植物性食品是好的鈣質攝取來源,例如:豆類、堅果類、蔬菜類含鈣量很豐富
    • 原始豆類(黃豆、黑豆、紅豆、綠豆)與生的堅果類,只要在食用前浸泡一夜,或浸泡至發芽,其豆類本身的酵素將會釋放出來使植酸分解,而提高鈣質的吸收率,也較容易消化。

Vitamin B-complex

Vitamin B1 (Thiamine)

維生素B1是維持心臟、神經及消化系統正常機能。

Vitamin B2 (Riboflavin)

See also 口角炎.

Also known as vitamin B2, riboflavin supports cellular energy production.† Riboflavin is found in a variety of foods such as fortified cereals, milk, eggs, salmon, beef, spinach and broccoli.

Vitamin B3 (Niacin) 菸鹼酸

  • 擴張微血管 可用來降低血壓
  • 可幫助您放鬆並獲得一夜好眠。

Vitamin B6 (Pyridoxine)

Vitamin B9 (Folate)

Vitamin B12 (Cobalamin/Cyanocobalamin)

Vitamin C

The Top 10 Foods Highest in Vitamin C

  1. Guavas 419%
  2. Green, red, .. peppers (half green bell pepper = 1 serving = 110% vitamin C) 221%
  3. Kiwi 185%
  4. Strawberry 108%, raspberry 36%, blackberries 34%, blueberry 16%
  5. Orange 106%, grapefruit 98%, clementine 40%, lemon 34%
  6. Papaya 98%, pineapple 88%, cantaloupe melon 72%, mango 67%, honeydew 34%
  7. Broccoli 90%, brussels sprouts 107%, cauliflower 61%, cabbage 63%
  8. Cooked Tomato 61%
  9. Kale 59%, spinach 20%
  10. Snow peas 42%

Vitamin D

魚肝裡有Vitamin A & D. Vitamin E 非常少.

魚油與魚肝油事不一樣的. 魚油沒有 Vitamin E. 魚油有多元不飽和 EPA and DHA.

市售「魚油」補充品除了DHA外,通常也可能含有抗凝血的EPA成分,若在懷孕後期食用,可能會導致生產時大出血風險。相較之下,選擇由藻類萃取的藻油DHA較為安全。藻油成分只有單純的DHA、不含EPA。

維他命D-恐與罹癌率相關

Vitamin E

  • Dark green leafy (cooked spinach)
  • Nuts
  • Sunflower seeds
  • Avocados
  • Shellfish (Shrimp)
  • Fish
  • Plant oils
  • Broccoli (Cooked)
  • Squash & Pumpkin
  • Fruits (Kiwi)

Vitamin C 是 Vitamin E 的好朋友 因為Vitamin E 在酸性的環境下 (Vitamin C can provide it) 比較穩定. Vitamin C & E 怕高溫 所以要低溫烹調.

钾Potassium

CDC recommends everyone limit sodium intake to below 2,300 mg per day and that everyone should also get at least 4,700 mg of potassium a day to help balance their levels of sodium and potassium in the body. However, according to the Harvard School of Public Health, up to 70 percent of Americans belong to a high-risk group that needs to cut sodium intake even more. These groups include people over 40, African-Americans, people with hypertension or pre-hypertension and people with diabetes. Anyone in these categories should limit sodium intake to 1,500 milligrams per day. Even people who are not in these groups can benefit from limiting sodium intake to 1,500 milligrams a day, and there are no negative health consequences for doing so.

  • One sweet potato packs a whopping 694 mg of potassium
  • One quarter cup of tomato paste delivers 664 mg of this vital mineral
  • Beet greens pack a hopping 644 mg of potassium per half cup
  • Beans (include kidney and lima beans) with half a cup delivering nearly 600 mg
  • Eight ounces of plain old non-fat yogurt contains 579 mg of potassium
  • Canned or fresh, 3 ounces of clams pack 534 mg of potassium and have the highest concentration of vitamin B12 of any food
  • Prunes delivering 530 mg per 3/4 cup. Eating more of these dried plums can help keep your bones strong too.
  • Carrot juice packs over 500 mg in one 3/4 cup
  • Meaty fish like halibut and tuna have nearly 500 mg of potassium per 3 ounce serving
  • Half a cup of cooked soybeans (eg edamame) have nearly 500 mg of potassium.
  • One medium banana does pack more than 400 mg
  • Milk with 382 mg per cup for the non-fat or skim version
  • 3/4 of a cup of orange juice delivers 355 mg of potassium.

See the following 2 cases to see how much calories and sodium we eat at Chipotle.

Chipotle.png Chipotle2.png

鎂 Magnesium

  • https://zh.wikipedia.org/zh-tw/%E9%95%81
  • 鎂是構成骨骼的主要成分,是人體不可缺少的礦物質元素之一。它能輔助鈣和鉀的吸收。它具有預防心臟病、糖尿病、夜尿症、降低膽固醇的作用。
  • 缺乏鎂會使神經受到干擾,引致暴躁及緊張,並且會肌肉震顫及絞痛、心律不整、心悸、低血糖、虛弱、疲倦、神經過敏、手腳顫抖等。而酒精、利尿劑、高量的維生素D及鋅,均會增加身體對鎂的需求。
  • Dark Leafy Greens (Raw Spinach)
  • Nuts and Seeds (Squash and Pumpkin Seeds)
  • Fish (Mackerel)
  • Beans and Lentils (Soy Beans)
  • Whole Grains (Brown Rice)
  • Avocados
  • Low-Fat Dairy (Plain Non Fat Yogurt)
  • Bananas
  • Dried Fruit (Figs)
  • Dark Chocolate

鋅 Zinc

5個症狀 身體不夠「鋅」

  • 不斷掉髮
  • 指甲易脆裂 上面有白點
  • 牙齒缺乏光澤
  • 口腔容易潰瘍
  • 易有皮膚問題

牛肉、豬肉和羊肉等紅肉是最佳的鋅來源,除了含鋅量高,且與其他來源相比,身體更容易吸收。建議每周吃熟紅肉500克、每天70克,或每周五次、每次100克。

南瓜子 腰果 鷹嘴豆Chick peas.

Selected Food Sources of Zinc

磷 Phosphorum

  • https://zh.wikipedia.org/wiki/%E7%A3%B7
  • 磷能保持人體內代謝平衡 它參與體內的酸鹼平衡的調節,參與體內脂肪的代謝。
  • 磷過多將導致高磷血症,使血液中血鈣降低導致骨質疏鬆, 增加心血管疾病 腫瘤風險 提早老化.
  • 漢堡(組合肉) 貢丸 等加工食品 以增加保水度 風味 色澤
  • 腎臟病者 無法將磷排出體外 導致高血磷症 衍生出一系列併發症.
  • 燕麥中含有磷

硒 selenium

6種身體症狀

  • 夜晚視力降低: vitamin A
  • 關節疼痛: vitamin A, D, K, 微量元素 銅 鉻 鋅 鎂 鉬
  • 掉頭髮: 蛋白質 必需脂肪酸 鋅
  • 皮膚搔癢: 鋅
  • 腸胃不好: vitamin B complex, 鋅

維他命沒事別亂吃

https://1drv.ms/u/s!Am92ICmSSQXujW0R0zv5JTml6GjB

抗氧化維生素檢測

https://health.ettoday.net/news/1166842

  • 維生素E: 葵花子(sunflower seeds) 杏仁
  • 維生素C: Peppers, Kiwi
  • 維生素A: 奶蛋魚肉類

素食營養

  • 6原則,安心吃素顧營養
    1. 蛋奶素最好
    2. 添鈣強骨本
    3. 蛋白質互補法
    4. 補鐵大作戰
    5. 積極補充B12
    6. 鋅也少不得
  • How to avoid the health risks of vegetarian diets
    1. Getting Enough Macronutrients
    2. Consume healthy fatty acids.
    3. Use whole grains for complex carbohydrates.
    4. Balance vegetables and grains with sources of protein
    5. Take a B12 supplement. B12 is essential for red blood cell formation and neurological function.
    6. Eat vitamin D-fortified foods. A deficiency can put you at increased risk for cardiovascular disease, diabetes, and hypertension.
    7. Add a pinch of salt. Vegetarians may not get enough iodine, which can put you at risk of developing a goiter.
    8. Combine foods rich in iron and vitamin C. Vitamin C improves your body's absorption of iron.
    9. Drink calcium-fortified beverages.
    10. Eat beans and seeds for zinc. Zinc deficiency is rare, but puts you at risk for immune dysfunction, weight loss, and lethargy. Eating a lot of whole grains can bind zinc and decrease your body's absorption of the mineral.

Fat

  • 反式脂肪 Trans fats or (hydrogenated fats) are actually unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels.
    • 油條、燒餅、乳酪餅 蛋塔 千層派 鳳梨酥 炸雞 臭豆腐 酥皮濃湯 玉米濃湯 燉飯 義大利麵 咖哩塊 沙拉醬 可頌 大蒜麵包 蛋塔 捲心酥 奶油夾心餅 泡芙 瑞士捲 起司蛋糕 鬆餅 Popcorn, Chips, chocolate, 牛軋糖.
    • 世界衛生組織規定,一日攝取反式脂肪以2公克為限,即使少量攝取也會造成身體很大危害,甚至比飽和脂肪酸還可怕。 食用反式脂肪增加心血管疾病的風險,是飽和脂肪酸的三到五倍。
    • 盡量不要購買組合肉和加工紅肉,如火腿、培根、熱狗、香腸等, 這些是致癌物質,天天吃會增加罹患大腸癌的機率。
  • 飽和脂肪 Saturated fats directly raise total and LDL (bad) cholesterol levels.
  • Omega-3 fatty acids: These include an “essential” fatty acid, which means it's critical for our health but cannot be manufactured by our bodies.

See also

食用油的選擇 How to choose oils

葵花油 sunflower oil

225F - 440F

苦茶油 Camellia Oil

食用油冒煙點 smoke point

油菜籽 canola oil

225F

Peanut oil

320F

Coconut oil

亞麻子油 flaxseed oil

芝麻(油),花生(油)

白芝麻、黑芝麻哪個營養高?花生、麻油怎麼挑才安心!健康2.0

Gallbladder

Bile made in your liver, helps you digest fats and certain vitamins.

Sugar limit

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#mainContent

  • 6 teaspoons or 25 grams (100 calories) for women
  • 9 teaspoons or 36 grams (150 calories) for men

The human brain is nearly 60 percent fat.

腦瘤

  • 腦瘤,依發生原因分為原發性及繼發性2種。原發性腦瘤是指在腦部形成的異常細胞,依照異常細胞發生的不同位置再加以細分許多種類;繼發性腦瘤則是由其他器官的惡性腫瘤轉移到腦部。
  • 李敖良性腦瘤為何只剩3年命? 腦瘤良性、惡性比一比
  • 腦瘤症狀易混淆 有這6大警訊快就醫: 6個危險警訊包含「近期發生嚴重且無法解釋的頭痛或頭暈」、「個性或生活習慣改變」、「手腳無力或感覺異常」、「視力或視野缺損」、「失去平衡感」、「大小便障礙」等。

膠質母細胞瘤 Glioblastoma (GBM)

John McCain Has Been Diagnosed With Glioblastoma. What Is That? How are they caused? What are the symptoms? What is the typical prognosis? It is a type of glioma (神經膠質瘤), a brain or spinal tumor that arises from glial cells. Glioblastoma makes up about half of all malignant (cancerous) brain tumors and affects around five people out of 100,000 per year.

偏頭痛

痛的時間是>4小時以上 痛得沒有辦法工作.

五種不要吃的食物

  • Cheese 起士
  • Chocolate
  • Tomato
  • Tangerine 柑橘
  • Milk

補腦益智食物

Eye diseases

高度近視與視網膜剝離

高度近視(high myopia) & 保養

配眼鏡

  • 球鏡度數
  • 散光度數
  • 散光軸距
  • 雙眼瞳距

老化性視網膜黃斑區病變 (AMD, Age-related Macular Degeneration )

葉黃素 from wikipedia.

  • http://milong.myweb.hinet.net/lutein.htm
  • 葉黃素 (Lutein) 就如同碳粉,如果影印機的碳粉沒有了它,就不能印出任何東西了
  • 葉黃素能吸收藍光,抗氧化。紫外線一般能被眼角膜(cornea)及晶狀體(lens)過濾掉,但藍光卻可穿透眼球直達視網膜(retina)及黃斑(macular),而晶狀體和黃斑的葉黃素能過濾掉藍光,避免藍光對眼睛的損害。
  • 葉黃素為一種天然存在於蔬果中的類胡蘿蔔素,如甘藍、菠菜、芥菜、深綠色花椰菜、玉米等蔬菜葉片中;奇異果、葡萄、柳橙汁、綠皮胡瓜、以及數種南瓜中,含有30﹪~50﹪的葉黃素。
  • 葉黃素是一個很好的抗氧化劑,保護細胞避免受自由基的傷害。
  • 葉黃素存在於人體的眼睛、皮膚、血清、子宮頸、腦部、心臟、胸部等,來維持這些部位的健康,尤其對眼睛特別重要。
  • 但人體沒有辦法自己合成,必須要由食物中才可獲得。
  • http://www.preservision.com/about-amd/about-amd-overview
  • 黃斑部病變 銀髮族視力殺手
  • 適度吃胡蘿蔔-無礙葉黃素吸收

Over the counter vitamins

乾眼症 Dry eyes

Artificial tears brands

  • Bausch & Lomb Soothe XP
  • Systane Ultra
  • Refresh Optive
  • Thera Tears

多吃魚(DHA, 鯖魚 秋刀魚 沙丁魚), 枸杞, 多眨眼(3-4 seconds/per time), Blueberry, 桑椹(Mulberry).

葉黃素 Letuin (7.5-10mg/day) 油酯性, 眼睛會吸收. 吃三個月才會維持濃度.

眼壓 Intraocular pressure/IOP

青光眼 Glaucoma

  • https://zh.wikipedia.org/wiki/青光眼
  • 青光眼與高度近視為好兄弟
  • 眼內有一透明清澈之液體叫"房水"。此水樣液不斷在眼睛內部流動。(圖)若此房水排流系統受阻,眼球內部之壓力就會上升而傷害到視神經。青光眼是導致失明的主要原因之一。
  • 青光眼分急性與慢性. 大部分人為慢性. 初期症狀不明顯 須靠定期眼睛檢查才能發現. 急性青光眼有頭痛 噁心嘔吐 眼睛脹痛 眼壓上升情況 或視力瞬間喪失.
  • 等到發現視力不良或視野縮小時,視神經往往已經受到嚴重的傷害。 青光眼中斷治療 8年後看東西「灰一塊」左眼視野剩55%
  • 醫師會測量眼壓、檢查眼底及視野,來診斷是否患有青光眼。Or using Retinal/fundus photography. See the Wikipedia website.
  • 青光眼通常可用眼藥或口服藥(副作用)來控制。這些藥物可以降低眼壓,但是必須持續且按時使用才行。
  • 救救青光眼!留心生活3步驟

老花 Presbyopia

散光 Astigmatism

白內障 Cataract

晶狀體/水晶體(crystalline lens)混濁稱為白內障。A cataract is a clouding of the lens in the eye leading to a decrease in vision.

白內障是因水晶體病變,導致視力模糊,甚至失明的眼疾。初期病徵為視力模糊、單眼看東西有雙重影像、對色彩的敏感度降低、畏光,或晚上看路燈或車頭燈等光源時,出現光暈的情況

我們的眼睛好比照相機,透過角膜和水晶體兩個鏡頭接收外界的光線,呈像於視網膜的眾多感光細胞上,再經由視神經將訊息上傳至大腦組合成影像,才能使我們“看見”這世界。而重要的鏡頭之一 ~ 水晶體,位於瞳孔內側,長得像一顆透明的MM巧克力,是由一層細胞組成的外囊,包著排列整齊的蛋白質纖維所構成的。它原本應該是 透明的,若因為老化或其他因素導致混濁、褐變或硬化,就會遮蔽視線而導致視力模糊,稱為白內障。

一般葉黃素不足,最常引起的就是老化性視網膜黃斑區病變(AMD,65歲以上喪失視力的主要原因)和白內障(60歲以上的老年人中約有95%以上的人發生白內障).

眼睛雷射

近視「眼睛雷射」醫生沒告訴你的真相?!健康2.0

散瞳眼底檢查 Pupil dilate and fundus exam

散瞳眼底檢查須知

眼紅

針眼

https://www.worldjournal.com/5948604/article-針眼會自己好?眼科醫師教你三招/

保健

葉黃素

專家教你葉黃素怎麼挑怎麼吃

Eye glasses prescription

  • https://www.verywell.com/eyeglass-prescriptions-3421911
    • Optometrist 眼科醫生
    • astimatism
    • what strength am I?
  • Some factors to consider
    • Single vision (distance or reading only)/Bifocal
    • Lens material: High index plastic, polycarbonate, plastic, glass
    • Lens coating: anti-scratch, anti-reflective, UV-blocking treatment, photochromic treatment/transition
    • Frame

Are dark themes for IDEs and code editors good for the eyes?

https://www.quora.com/Are-dark-themes-for-IDEs-and-code-editors-good-for-the-eyes

  • it is better to use a dark them but not too high contrast unless you need it.
  • #333

牙齒 tooth

過敏

過敏病患 少吃寒性蔬果

過敏性鼻炎/鼻子過敏

頭髮

12種天然方法幫助頭髮健康

抗老抗癌非吃不可的黑色食物

芝麻糊

去頭皮屑

https://1drv.ms/u/s!Am92ICmSSQXujjKK8i3wqFaVQVeA

Hair dye

Skin

口角炎/嘴角潰爛 Angular cheilitis, 口腔潰瘍 Canker sore

乾燥的氣候會使口唇、口角周圍皮膚黏膜乾裂,周圍的病菌乘虛而入造成感染,引起口角炎。

營養不良性口角炎多為缺乏維生素B族,多為B2核黃素,造成的嘴角貧血。以及缺鐵、缺鋅。

引起口角炎的原因,也有可能是念珠菌感染。

How to keep your lips moist

  1. Hydrate
    • Drink more water
    • Turn on a humidifier.
    • Rub on some all-natural almond oil, coconut oil, or shea butter
    • Use cucumber to restore vital moisture
  2. Using Protective Products
    • Look for lip balms that protect against drying
    • Pick up an exfoliating lip scrub
    • Slather on a sunblock for your lips
    • Apply hydrating products after using matte lipsticks
  3. Avoiding Harmful Habits
    • Stop licking your lips.
    • Watch out for spicy or acidic foods
    • Breathe through your nose
    • Cover up when it’s cold out

Collagen 膠原蛋白

濕疹 Eczema

Home Remedies For Cracked Heels

Anti wrinkle

  • Berries
  • Dark green, red, and yellow vegetables
  • Spices
  • Green tea
  • Nuts
  • Fish

http://e-paper.epochtimes.com/WashingtonDC/20170421_1130E/170_EPB_20170420_30_K_1.jpg.html

異位性皮膚炎、蕁麻疹

異位性皮膚炎、蕁麻疹等疾病 飲食上該注意什麼?

麻疹疫苗 measles

瘢瘤 Keloid scar

Poison ivy

整形外科

  • 整形外科醫師 orthopaedist = orthopedist

頸部

氣管 trachea

甲狀腺

頸動脈 頸靜脈

食道癌

食道癌怎麼會專找壯年男性?

骨頭, 脊椎

鈣質的吸收需要vitamin D and vitamin K (深綠色蔬菜 脂溶性的). 鈣質若沒被吸收就會跑到腎臟變成腎結石.

芝麻菠菜.

3分鐘改正你的脊椎側彎

http://www.worldjournal.com/5367648/article-自己的脊椎自己矯正!3分鐘改正你的脊椎側彎/

脊椎滑脫

https://www.worldjournal.com/5937943/article-動不動腰就痛?小心脊椎滑脫上身/

膝關節 內側皺壁

Core 核心運動/核心肌群訓練

韌帶 (Ligament) vs 肌腱 (Tendon)

  • Ligament: connects bone to bone
  • Tendon: connects muscle to bone.

See this picture or this.

Tendon ligament diagram.png

A picture of chicken tendon and ligament.

阿基里斯腱(Achilles tendon)斷裂

腳筋斷了…冰敷固定速就醫

腳踝訓練

过年,成为一个更柔软的训练者!踝!

Arthritis

退化性關節炎/骨性關節炎 OA/Osteoarthritis

類風濕性關節炎 RA/rheumatoid arthritis

骨刺 Osteophyte/Bone spur

40歲後關節-退化→磨損→骨刺.

關節軟骨是由70%膠原蛋白及30%醣蛋白所組成. 很多人都忽略蛋白質的重要性,蛋白質包含豆腐、瘦肉、蛋白,要有均衡飲食。

椎間盤突出/Spinal disc herniation

Lower Back Pain Relief Treatment Stretcher

腕隧道症候群 CTS

Posture

Three Easy Ways to Actually Improve Your Posture

五十肩 Frozen Shoulder

沾黏性肩關節囊炎

Spine exercise

Pelvic 盆腔

How to Fix Anterior Pelvic Tilt in 4 Simple Steps (Daily Corrective Routine)

How to sit

Back pain

髖關節 vs 坐骨神經

屁股練好走到老!久坐有多糟糕「坐骨神經痛」找上你!健康2.0(完整版)

久坐

久坐不動傷膝、傷腰、更傷心

  • 下肢血液循環不良,代謝減慢 冠心病風險增加
  • 膝蓋和髖部的關節炎風險提高
  • 前列腺腺管阻塞
  • 頸部血管受壓 使大腦的血液和供氧量減少 發生類型不同的頸椎病。
  • 久坐也傷腰
  • 下肢靜脈回流不良,加大瓣膜壓力 靜脈曲張

天然消炎藥

https://www.worldjournal.com/5503326/article-關節疼痛吃止痛藥、抗生素?試試2大天然消炎藥/

足底筋膜炎

肌腱鈣化

防肌腱鈣化 多做伸展運動

骨質疏鬆

骨質疏鬆-5招預防

吃洋蔥

防骨鬆、抗氧化 吃洋蔥好處多

運動

推牆

低頭滑手機 超傷頸椎

假設頭顱是 5 Kg. 滑手機如何損害我們的脊椎

  • 0度, 頸椎受力變成 5 Kg
  • 15度, 頸椎受力變成 12 Kg
  • 30度, 頸椎受力變成 18 Kg
  • 45度, 頸椎受力變成 23 Kg
  • 60度, 頸椎受力變成 27 Kg

手機上方高度約與鼻子同高

肩頸痠痛 緊繃 缺乏血液循環 發炎 頸椎鈣化

牙科醫生也是高危險族

僵直性脊椎炎

如何區分自己的下背痛是否為僵直性脊椎炎導致?黃光永表示,可從2點判斷,「一為發炎性下背痛、二為晨間僵硬。」

多發性骨髓瘤 Multiple myeloma

睡姿不對愈睡愈累!

https://youtu.be/j1hEM88l4Ec

肝, 膽, 腸, 胃

腸癌

養肝

  • 蛋白質
  • 維生素 A B E
  • 綠色食物

醫師好辣

胰臟 Pancreas

膽囊 Gall Bladder

身體吃的油 膽汁會被分泌來平衡

大腸

大腸包括盲腸(cecum)、結腸(colon, main part)、直腸(rectum) 以及肛管(anus)

醫師好辣

健康2.0

左腹部隱痛的原因 腹部隱痛千萬別忽視

大腸桿菌 E. coli

大腸憩室炎 Colon diverticulitis

大腸憩室炎常見症狀:腹痛不止伴隨發燒

食物

結腸

Poop

You Won't Believe These 10 Foods Secretly Make You Poop More!

Prunes, Kiwi, Flax seeds, Oranges, Oatmeal, Pop corns, Beans, Apples, Yogurt, Coffee.

當心腸癌找上你!在家就能做的「宿便清腸法」跟著醫師這樣做防癌 健康2.0

生薑茶: 活血 抗癌 驅寒 去斑 通便.

黑木耳如何選,春耳、夏耳和秋耳哪種更營養?

沖水前看一眼!醫師1張圖秒看出腸道隱憂

Caffeine & Constipation 便祕

遠離胃病

  • 牛奶
  • 南瓜
  • 菠菜
  • 高麗菜

胃潰瘍 Gastric ulcer 與 消化性潰瘍 Peptic ulcer

http://www.postal.com.tw/網站衛教單張/胃腸內科/消化性潰瘍.htm

胃及十二指腸潰瘍 Duodenal ulcer

https://zh.wikipedia.org/wiki/胃及十二指肠潰瘍

肚子痛

13 Home Remedies for Stomach Ache (Simple and Effective)

酵素 enzyme

乙狀結腸內窺鏡/乙狀結腸鏡檢查 Sigmoidoscopy & 直腸內窺鏡/結腸鏡檢查 Colonoscopy 大腸鏡

http://www.mcdougallmedia.net/images/email/2010nl/aug/colonoscopyopti.jpg

gastroenterologist 腸胃科醫生

做完大腸鏡,一定要問醫師的關鍵問題

腎臟病

血液透析 hemodialysis/洗腎

補充維他命要小心

腎臟病補充維他命要小心

香蕉勿過度攝取

香蕉富含鉀離子及糖份,建議若有腎臟及糖尿病患者,避免過度攝取

蛋白質 遠離「三高」和洗腎

一張圖吃對蛋白質 遠離「三高」和洗腎.

大部分第二型糖尿病患者,通常會被建議攝取多一點蛋白質,以增加胰島素分泌,有助調節血糖,然而一旦攝取過量,特別是動物性蛋白將被轉換為含氮廢物,須經腎臟排出體外,容易增加腎臟負擔,可能導致腎衰竭。

植物性蛋白因油脂少,比動物性蛋白佳,例如綠色花椰菜、菠菜、玉米、馬鈴薯、豌豆、南瓜等,都是好選擇。

「慢火熬湯」美味滋補?其實很傷腎、蛋白質含量也低

https://health.udn.com/health/story/6037/3152477

腎虛

腎虛是百病之源!「五浴養腎法」簡單5步讓腎更健康

黑色食物補腎

黑米 黑豆 黑芝麻 黑棗 黑木耳

痔瘡 hemorrhoids

攝護腺 Prostate

提肛運動

PSA

超過50歲,每年赴泌尿科進行一次攝護腺特異抗原(PSA)檢查

食物 Food

Dietary Guidelines for Americans

1張圖 看餐盤最健康比例

http://blog.udn.com/paulhsu333/112022645

Best fast food

https://www.webmd.com/diet/features/10-best-fast-food-meals#

9種廉價又營養的食物

  • 燕麥
  • 甜菜 beet
  • 洋蔥
  • 高麗菜
  • 香蕉
  • 糙米
  • 西瓜
  • 雞蛋
  • 乾豆

土療替代食品清單

土療替代食品清單

食物脹氣,放屁

  • 紅籮蔔
  • 蘋果
  • 黑莓
  • 十字科蔬菜
  • 芒果

清腸排便

https://1drv.ms/u/s!Am92ICmSSQXujjEXNxaD4f1bHU2K

魚肉可預防心臟病、營養價值高 但這3類人不適合吃

https://health.udn.com/health/story/6037/3177047

這5種食物-隔夜吃更健康

https://www.worldjournal.com/5608813/article-這5種食物-隔夜吃更健康/

「8大最難吃蔬菜」都超營養

https://health.udn.com/health/story/6037/3260874. 1.苦瓜 2.香菜 3.韭菜 4.胡蘿蔔 5.芹菜 6.青椒 7.茼蒿 8.洋蔥

這六種食物切勿隔夜再吃 沒重複加熱也一樣

https://health.udn.com/health/story/6037/2972848

血型決定飲食

https://www.worldjournal.com/5608595/article-血型決定飲食!你是何種血型-適合的食物也不同/

Foods to increase circulaion

If You’ve Included These 8 Foods In Your Diet, You’re Having Good Circulation

Strawberries top the list of dirtiest produce

CNN & CBs

  • Dirty dozen: Strawberries, Spinach, Nectarines, Apples, Grapes, Peaches, Cherries, Pears, Tomatoes, Celery, Potatoes, Sweet Bell Peppers
  • Clean fifteen: Avocados, Sweet corn, Pineapples, Cabbages, Onions, Sweet peas (frozen), Papayas, Asparagus, Mangoes, Eggplants, Honeydew melons, Kiwis, Cantaloupes, Cauliflower, Broccoli

健康檢查報告

  • Lipid panel: cholesterol, TRIGLYCERIDES (reduced a lot), HDL CHOLESTEROL, LDL-CHOLESTEROL, CHOL/HDLC RATIO, NON HDL CHOLESTEROL
  • Comp METABOLIC PANE (CMP): Glucose serum, POTASSIUM, CHLORIDE, CARBON DIOXIDE, CALCIUM, GLOBULIN, ALKALINE PHOSPHATASE
  • CBC: WHITE BLOOD CELL COUNT, RED BLOOD CELL COUNT, HEMOGLOBIN, HEMATOCRIT, PLATELET COUNT, MCV, MCH, MCHC, RDW, MPV.
  • T4, FREE, SERUM
  • TSH
  • PSA/Prostate-specific antigen/攝護腺特異抗原, PSA test
  • URIC ACID
  • HEMOGLOBIN, QUALITATIVE, STOOL BY IMMUNOLOGIC METHOD

Lose weight 減肥

生酮飲食 Ketogenic diet

尼雅運動

  • 宋晏仁 終生瘦用211全平衡瘦身法 Nia
  • https://health.udn.com/health/story/6001/2741746 進食順序先喝水、肉、菜、飯,最後再吃水果,健康餐盤中蔬菜占比50%、蛋白質和全穀類各占25%,水果餐後再吃,如此一餐熱量不過600卡.

減肥手術

Bariatric surgery

喝水與減肥

http://www.worldjournal.com/5283962/article-圖解哪些時段喝水有助於減肥/

吃多少

Definition and Importance of the Serving Size

Suggested Servings from Each Food Group

  • Grain: 6-8 per day
  • vegetables: 3-5 per day
  • Fruit: 4-5 per day
  • Fat-free or low-fat dairy Products: 2-3 per day
  • Lean meats, poultry, and seafood: 8-9 servings per week
  • Fish and other seafood: 2-3 servings per week
  • Fats and oils: 2-3 per day
  • Nuts, seeds, beans and legumes: 4-5 per week (1/4 cup cooked beans = 1 oz protein = .5 vegetable serving)

Portion Size Versus Serving Size. You may be surprised to learn these are serving sizes:

  • 1 slice of bread
  • ½ cup rice or pasta (cooked)
  • 1 small piece of fruit (super-large apples are 2+ servings)
  • 1 wedge of melon
  • ¾ cup fruit juice
  • 1 cup milk or yogurt
  • 2 oz. cheese (about the size of a domino)
  • 2-3 oz. meat, poultry or fish (this is about the size of a deck of cards)

How much rice should I cook per person?

  • 1/4 cup per person for a smallish portion, and 1/3 cup per person if you're a bit hungrier.
  • The standard rice cup measure is ~180ml (180/240=0.75).
  • The USDA recommended serving of rice (PDF) is 1/2 cup cooked, which should be 1/4 cup raw, as rice about doubles in size.

熱量不等於重量

https://www.worldjournal.com/5386669/article-做好熱量控制-瘦下來不難/

玉米不是蔬菜

玉米不是蔬菜,玉米在營養分類上屬全穀根莖類,1根水煮玉米熱量約210大卡,就等於1碗8分滿的白飯,一餐1根玉米就能取代主食白飯. See 1次啃3根玉米-男減肥越吃越胖

容易被誤以為是蔬菜的全穀根莖類還包含山藥、芋頭、蓮藕、南瓜等等,此外,甜湯常用的薏仁、蓮子和綠豆、紅豆、花豆、粉圓等等,還有常被作為零嘴的蠶豆、爆米花也都是屬全穀根莖類,欲控制體重者都需要特別留意攝取量。

低碳飲食

生酮飲食太極端難維持…來試試「外食低碳法」

抗性澱粉 - 馬鈴薯

營養師:健身吃馬鈴薯 事半功倍

BMAL1

Better to eat snack around 2-5PM since BMAL1 protein is lowest (and highest 10AM -3PM). BMAL1 can convert energy and store them as fat in your body.

運動

  • 在家裡做哪些運動可以減脂或增肌. See 大象伯伯.
  • 在辦公室做哪些運動可以減脂或增肌

緩解肩頸後背的疲勞

肌肉量

人體肌肉量於20至35歲時達到巔峰,隨著年齡衰退下降,40歲後每10年流失8%,70歲後流失速度再加倍。 蛋白質是身體建構肌肉組織最基本的原料,每人每天約需要攝取5至6份肉類,建議平均分配於三餐,以達均衡飲食目的。

優質蛋白質

  • 牛肉、雞蛋、大豆等食物
  • 中老年人,可以在營養專家的評估下,選擇補充成人營養品,一天飲用一瓶,每天至少喝一杯豆漿、牛奶以及一顆茶葉蛋,才能補足蛋白質、礦物質及維生素。
  • 在沒有腎臟功能不佳的狀況下,建議是每公斤體重×1.2公克,舉例來說,70公斤的成年人每天至少應該攝取84公克蛋白質,這差不多是一天需要8份蛋豆質(=8兩肉),才能維持肌肉量,但許多中老年人很難吃足量。
  • 中老年人應多做阻力訓練,光靠慢跑健走等有氧運動不夠,無助於留住肌肉。

Muscle

How to Gain Muscle Fast (The Healthy And Natural Way)

增加骨密度

日行萬步竟也會骨鬆!這樣動 才能增加骨密度

有氧運動

每天有氧運動30分鐘,例如健走、游泳、跑步、騎腳踏車 (Elliptical Bike). 中度以上的有氧運動,每分鐘心跳超過一百下且流汗.

肌力訓練

每星期至少2次肌力訓練,每次15分鐘,例如健身房肌力訓練、仰臥起坐、舉重、吊單槓、彈力繩撐拉、推牆、抬腿或蹲站。

無氧運動與有氧運動的區別

無氧運動有哪些好處無氧運動

Walking

七分鐘運動

每天7分鐘6周讓你瘦

深蹲,直拳

Stretch

到底走多少步最健康

每日6000步走掉三大慢性病!但關鍵要這樣走

Exercise for Seniors

Strength

  • The squat (for strength / lower body, balance)
  • Wall push-ups (for strength / upper body)
  • The plank (for strength / core)
  • The bridges (for strength / core)

Stretching

  • Floor hip flexors
  • Standing hamstring stretch
  • Double knee torso rotation
  • Yoga (also for strength and balance)

Improve balance

  • The single leg stand
  • Heel raises
  • Walk the line
  • Tai Chi

Cardio exercise

  • Walking
  • Swimming (also for strength)
  • Dancing (also for balance)

More

These Are the 6 Best Strength Exercises for Runners

Senior Health

多吃柑橘類水果 降低失智風險

Dementia 失智症

約3%的人口在65到74歲之間得到失智症,另外19%的人口則在75到84歲之間,而將近一半的人口 超過85歲得到失智症

Alzheimer's disease (AD) 阿兹海默病

Parkinson's Disease 帕金森氏症

提升副交感神經(parasympathetic nerve/PN)方法

副交感神經的主要功能是使瞳孔縮小、心跳減慢、皮膚和內臟血管舒張、小支氣管收縮、胃腸蠕動加強、括約肌鬆弛、唾液和淚液分泌增多、男性生殖器的勃起等。

  • 腹式呼吸 (10 minutes each day)
  • 打太極拳等身心運動
  • 接近植物、利用溫度、吃熱食、睡覺

呼吸

學烏龜呼吸 恢復元氣不焦慮 ①吸氣時,利用意念想像吸入的氣延著背部脊椎慢慢上升到頭頂(行經督脈)。 ②吐氣時,想像氣從頭頂,經過臉部、喉嚨、胸部到腹部丹田(行經任脈)。 ③呼吸速度因人而異,原則是愈慢、愈深愈好。

Athelete foot

失眠 insomnia

褪黑激素 Melatonin

褪黑素可以用來幫助入睡和治療睡眠障礙

Circadian Rhythms

https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx

瞑想的極致

讓自己的內心不起波瀾 Live a tranquil life

How to Survive Overthinking

http://www.wikihow.com/Survive-Overthinking

Focus on being in the present moment

I Insisted That I Can't Meditate. Then I Changed My Mind

正念 Mindfulness

例如洗碗.

Breathing

  • How to Practice Breath Retention. Breath retention is an incredibly effective tool to regulate mental chatter and improve concentration. When you are yearning for a new breath during a hold, you are devoting all concentration to this activity—training the mind to focus intensely on one thing at a time.
  • 478呼吸法 1分鐘入睡 促進副交感神經興奮.
    1. 慢慢用鼻子呼吸,再默數4秒。
    2. 憋氣7秒 (讓氧氣更徹底進入血液)。
    3. 從嘴巴吐出全部的空氣,並默數8秒 (減緩心跳,讓肺部排出二氧化碳)。
  • 你懂怎麼正確呼吸嗎?方法不對恐傷身體
    • 吸、吐氣分別約4秒,吐氣愈慢愈好,吸吐間停留1至2秒。每分鐘約6至8次呼吸循環。
    • 每分鐘大約有五六次即可。一般每日兩次,在城市可選在上午10時和下午4時,每次約10分鐘。

養生

十二時辰養生法

http://www.epochtimes.com/b5/17/10/19/n9751121.htm

第一名早餐食物

https://1drv.ms/u/s!Am92ICmSSQXujwMg19WN_QTKynGA

孫思邈養生十三法

http://itcadc.org/doc/itca_taichi_library_exercise.pdf

日僧長壽秘密

https://1drv.ms/u/s!Am92ICmSSQXujwcqHXtw_4dlPreu

NEWSTART 8大抗癌長壽心法

https://tw.news.yahoo.com/強化控癌基因-醫學博士推薦8大抗癌長壽心法-040000266.html

Make These 17 Health Goals Into Daily Habits for Better Overall Wellness

https://www.lifehack.org/808721/health-goals

子午覺

上午11時到下午1時之前是「心經循行的時間」,哪怕起得晚,吃了午飯後,也要小瞇一會兒,30分鐘即可,可以讓精力盡快恢復。子時是指晚上23時到凌晨1時之間,是「肝經循行時間」,晚上23時前就寢效果最好,可以減輕營養消耗,增加肝臟血流量,達到養肝的目的。緩解假日綜合症

冬季養身/預防感冒

香料 Spices

  • Peppercorn: 胡椒子
  • Clove: 丁香
  • Cardamom: 荳蔻果實
  • Fennel: 茴香
  • Cinnamon: 肉桂

空腹不宜食用食物

排毒

助五臟排毒 保握食物穴位和時間

How to look younger naturally

https://www.wikihow.com/Look-Younger-Naturally

穴道 acupuncture point/acupoint

身體衰老

藥草養生,精油 essential oil

喝茶 (tea) 的注意事項

飯後不宜

  • 喝茶: wait 1 hour
  • 吃水果: wait 1 hour
  • 散步: wait 30 minutes
  • 刷牙: wait 30 minutes

茶有六色 各具不同養生功效

https://1drv.ms/i/s!Am92ICmSSQXujH5qXPdE0wa44kYY

草酸,腎結石

無糖茶當水喝 腎結石機率更高

常見的高草酸食物還包括巧克力、菠菜、核果與可樂,不宜過量攝取;吃太鹹,會增加尿液中的鈣含量,增加草酸鈣與磷酸鈣結石形成的風險。愛吃肉或愛吃高普林食物,如內臟、肉湯、海鮮、菇類等,也會增加尿中鈣與尿酸的排出量,增加腎結石發生機率。

預防腎結石,每日喝足量白開水是首要之務;飲食宜低鈉、低蛋白、低普林、低草酸;可增加點檸檬、柳橙的攝取量,檸檬酸會與鈣結合、減少尿中鈣離子濃度,也會與草酸鈣結晶結合,避免在體內形成結石。

茶鹼

喝茶也會醉… 茶鹼搞鬼

Matcha

一圖看懂!咖啡 vs. 茶健康功效

https://health.udn.com/health/story/6037/3279970

咖啡

喝咖啡的注意事項

哪些人不宜喝咖啡

  • 每日最多只能喝下400毫克咖啡因 ~ 3 cups 沖濾咖啡 (七大速效提神法)。
  • 维生素B缺乏者:生素B1可保持神经系统的平衡和稳定,而咖啡对其有破坏作用。维生素B群是维持肌肤光泽重要营养素。服用B群時,最好能與喝咖啡的時間間隔30分鐘到1小時,較為恰當,並選擇食用長時間基礎劑量與長時間釋放的「緩釋錠」,提供人體所需。
  • 患高血压、冠心病、动脉硬化等疾病:长期或大量饮用咖啡,可引起心血管疾病。
  • 老年妇女:咖啡会减少钙质、引起骨质疏松。妇女绝经后,每天需要加十倍的钙量。因此記得要多運動、補充鈣質食物如小魚乾、牛奶、綠色蔬菜、乳酪或鈣片等以免鈣質流失。
  • 胃病患者:喝咖啡过量可引起胃病恶化。
  • 孕妇:饮过量咖啡,可导致胎儿畸形或流产。另外咖啡因會興奮兒童中樞神經系統、干擾兒童的記憶,因此兒童不要喝比較好。
  • 癌症患者:饮用过量的咖啡对正常人有致癌的危险。
  • 喝茶和咖啡會影響鐵質吸收?

深焙的咖啡豆比中焙或淺焙更容易被胃所接受,它們含有較少可引發胃部刺激的咖啡因。

最好是飯後20分鐘左右再飲用會較好。 避免在睡前3~5小時飲用。 咖啡的提神效果可維持5到6小時。

如果飯前或飯後1小時喝,則會降低人體對鐵質的吸收能力.

肉類 魚貝類 有些蔬菜(紅莧菜 紫菜) 豆類(紅豆 綠豆 黃豆 豆干 芝麻 腰果 菱角) 含鐵. 補充維他命C可以提高鐵質吸收.

鐵蛋白正常值 20~291 ug/L.

半衰期

https://www.top1health.com/Article/302/52300

咖啡因在攝取後45分鐘內會被胃腸吸收,咖啡因的半衰期,即身體轉化所攝取咖啡因的一半量所用的時間,會因為年齡、肝功能、是否有使用藥物,以及肝臟中與咖啡因代謝有關的酶的數量等有關。

一個健康成人的咖啡因的半衰期大約是3-4個小時,若有在口服避孕藥物的女性體內則延長至5-10個小時,在已懷孕的女性體內則大概為9-11個小時。吸菸會縮短咖啡因的半衰期,有肝臟疾病時,咖啡因會累積,半衰期延長至96個小時。

How much is too much

For the average person, it would be advised to keep caffeine consumption below 300~500 milligrams.

  • Black coffee (coffee without sugar nor milk) 65-120 mg.
  • Espresso 30-60 mg.
  • Latte or cappuccino 100-120 mg.
  • Energy drinks 80-100 mg.
  • Tea 10-50 mg.

Health

  • 喝咖啡可能就是你變胖的關鍵
    • 只要200毫克的咖啡因就能讓體內的「壓力賀爾蒙」皮質醇水平增加30%,並持續18小時,
    • 當皮質醇一天週期變化越來越小,曲線高低越來越不明顯,代表下視丘(HPA axis)的調節功能漸漸老化、衰退,此時消化、免疫系統、情緒、性行為,能量儲存和消耗就會變差。
    • 腹部的脂肪組織比身體其它部位有更多的皮質醇接收器,所以腹部更容易變胖、變大,
    • 加上過多的內臟脂肪會刺激腫瘤壞死因子過度分泌,接著壞死因子再進一步刺激下視丘,相互刺激之下,就會進入肥胖的惡性循環。
  • Can Coffee Make Your Workout Easier?
  • 咖啡怎樣喝才能減肥
  • 喝咖啡暖身 手腳恐更冷 咖啡因會導致血管收縮,血流變少,恐加重離心臟較遠四肢冰冷的感覺。
  • 專家爆「3種咖啡」熱量秘辛 點錯竟差13倍 拿鐵和卡布奇諾,都是由濃縮咖啡(espresso)
    1. 美式咖啡(熱):9大卡/杯. 因不含糖及其他調味料,熱量較其他咖啡低了許多;咖啡因含量則是101-200毫克。
    2. 拿鐵(熱):152大卡/杯. 拿鐵咖啡裡,牛奶才是主角,其標準比例是1/6濃縮咖啡、4/6蒸氣牛奶、1/6奶泡,另外可以再添加榛果、肉桂、香草等不同風味;咖啡因:101-200毫克。
    3. 卡布奇諾:115大卡/杯. 卡布奇諾,咖啡是主角,和拿鐵的不同之處就在於牛奶的量,其標準比例是均勻的三等份:1/3濃縮咖啡、1/3蒸氣牛奶、1/3奶泡;咖啡因含量同為101-200毫克。

Roasts

  • Coffee Roasts from Light to Dark
  • https://www.starbucks.com/coffee/blonde.
    • Light/Blonde roasts have a toasted grain taste and pronounced acidity. Light roasts also retain most of the caffeine from the coffee bean.
  • https://www.starbucks.com/coffee/medium.
    • Medium roasts lack the grainy taste of the light roasts, exhibiting more balanced flavor, aroma, and acidity.
  • https://www.starbucks.com/coffee/dark.
    • Dark roasts will generally have a bitter and smoky or even burnt taste.
    • The amount of caffeine is substantially decreased.
    • Sumatra is bitter from my taste.
    • Some of the more popular designations for a dark roast include French Roast, Italian Roast, Espresso Roast, Continental Roast, New Orleans Roast, and Spanish Roast. Many dark roasts are used for espresso blends.

牛奶

吃鹽導致脫水, 缺鹽的危害

https://1drv.ms/u/s!Am92ICmSSQXujWgqNGi9Z94iBSsG

補腎瀉熱的鹽

https://1drv.ms/i/s!Am92ICmSSQXujH1lKsDRQS0WGg8M

常吃味增反倒不易高血壓

https://1drv.ms/u/s!Am92ICmSSQXujWrYo-FqF2-0lmp-

蜂蜜 Honey

10 Proven Manuka Honey Uses & Benefits

  1. Acid Reflux
  2. Acne and Eczema
  3. Staph Infections
  4. Burns, Wounds & Ulcers
  5. Tooth Decay & Gingivitis
  6. intestinal inflammation and pain
  7. Sore Throats and Immunity
  8. Allergies and Sinusitis
  9. boosts energy
  10. Improves Sleep

Sore throat

Sore Throat Remedies: 16 Natural Gargles

  • (gargles) mixing 1⁄4 teaspoon salt in 1 cup warm water
  • Mix 1 teaspoon lemon juice in 1 cup water for this home remedy for sore throats
  • Green tea
  • Tomato juice
  • Echinacea and water
  • Raspberry tea

喉嚨痛該吃什麼

  • 蜂蜜 大蒜 薑 檸檬水
  • 鹽水
  • 雞湯
  • 蘋果醋
  • 香蕉
  • 燕麥
  • 紅蘿蔔
  • 炒蛋
  • 高麗菜
  • 尤加利精油 Eucalyptus Pure Essential Oil

洛神花 玫瑰茄 Hibiscus sabdariffa

含有

  • 類黃酮青素 flavonoids
  • 兒茶酸 protocatechuic acid
  • 花青素 anthocyanidins
  • 異黃酮青素 isoflavonoids

功能

  • 清熱解渴
  • 降血壓 減緩血管硬化
  • 去油酯 降血脂肪
  • 增強胃功能
  • 抗發炎

每天不超過200 cc. 100g 洛神花 + 1000 cc 水.

抗氧化勝過綠茶 洛神花茶媲美藥物的功效是這個

植物

九種實用的室內植物

Chocolate

Health

草酸

https://en.m.wikipedia.org/wiki/Oxalic_acid

竹筍富含草酸 不宜搭配豆腐同食 以免形成草酸鈣 草酸鈣過多形成結石.

結石

腰背痠痛找不到原因?當心你已經結石了!專家教你防結石必學氣功法!健康2.0 泌尿科.

  • 膽結石
  • 腎結石
  • 尿路結石: 輸尿管鏡

常見的結石種類

Detox

Instant Noodle

http://www.lifehack.org/446729/this-is-what-will-happen-inside-your-stomach-when-you-eat-instant-noodles

鍋子

https://youtu.be/7dqOaOI1d8Q

Nonstick pan, Teflon, Ceramic (teflon-free)

Aluminum cookware

  • Pros: Anodized aluminum pots and pans are lightweight, resist denting and scratching, don't rust and are excellent thermal conductors of heat
  • Cons: Raw aluminum (as opposed to anodized) is reactive to alkaline and acidic ingredients (tomatoes, leafy vegetables and citrus) and prone to warping and scratching. It can also discolor certain foods (such as white sauces). Fortunately most aluminum pots and pans are treated with a coating of aluminum oxide, which vastly improves the cooking properties.

Cast-iron cookware

  • Pros: Great for simmering and browning, cast iron imbues years of flavor into every meal. It's inexpensive, won't warp, conducts heat very well and, if seasoned well, has a relatively nonstick surface. You can also easily go from stovetop to oven.
  • Cons: It's heavy, reactive, high-maintenance and not suited for all food. It also isn't recommended for ceramic-glass cooktops. It's worth noting that cast iron leaches — surprise — iron into your food. Many people consider this a benefit, but unexpected metal in the diet can be dangerous for certain people.

Ceramic Cookware

  • Pros
    • Toxic Free. It does not use PFAS or PFOA.
    • Non stick, easy to clean
  • Cons
    • Short Lifespan. The durability of the non stick ceramic coating.
    • Low To Medium Heat Only. High heat can damage the coating.

Ref:

不銹鋼保温杯,鍋

304 or 18/8 (18 是鉻含量,8 是鎳含量) 鎳(必較貴)含量較高較不會受酸性物質腐蝕。

200系列則以錳取代鎳. 太多錳腦部神經退化.

不銹鋼鍋導熱不好 所以中間會夾一層高碳剛來幫助導熱.

18/10 鍋俱會比 18/8 更亮

Cast Iron

珐瑯鑄鐵鍋 Enameled Cast Iron

How To Clean Burnt Pots & Scorched Pans

Cooktop/Ranges/Stove

Electric range

Anodized Aluminum Cookware

Cook meat

真空低温烹调法/舒肥法 Sous Vide

https://en.wikipedia.org/wiki/Sous-vide

Fingers and Health

Color and health

The health benefits of a colorful life

Brain tumor

cancer.net and statistics.

3D anatomy

https://human.biodigital.com/index.html

癌症 Cancer

食物

走路

做1件事降13種癌症風險

Different stage of cancer

See http://seer.cancer.gov/cgi-bin/glossary/glossary.pl

  • In situ cancer is early cancer that is present only in the layer of cells in which it began.
  • Localized cancer is cancer that is limited to the organ in which it began, without evidence of spread.
  • Regional cancer is cancer that has spread beyond the original (primary) site to nearby lymph nodes or organs and tissues.
  • Distant cancer is cancer that has spread from the primary site to distant organs or distant lymph nodes.
  • Unstaged cancer is cancer for which there is not enough information to indicate a stage.

化疗(chemotherapy)和放疗(radiation therapy)

化疗和放疗为什么不能治愈癌症?

Neoadjuvant therapy

(cancer.gov) Treatment given as a first step to shrink a tumor before the main treatment, which is usually surgery, is given. Examples of neoadjuvant therapy include chemotherapy, radiation therapy, and hormone therapy. It is a type of induction therapy.

Adjuvant therapy

(cancer.gov) Additional cancer treatment given after the primary treatment to lower the risk that the cancer will come back. Adjuvant therapy may include chemotherapy, radiation therapy, hormone therapy, targeted therapy, or biological therapy.

Immunotherapy

Genes

Related to cancer

Most notable genes present in the human genome

https://en.wikipedia.org/wiki/List_of_human_genes

Tumor suppressor gene

Oncogene

Oncogenes are genes that promote cell growth and reproduction.

COSMIC/Catalogue of somatic mutations in cancer

Genes in news

Breast cancer

  • Generally, after surgery, such patients receive endocrine therapy, such as tamoxifen, which is designed to block the cancer-spurring effects of hormones.

健康2.0世紀論壇

保險

老人醫療保險/紅藍卡 Medicare

Looking for a doctor

Psychology

Schizophrenic 思覺失調症/精神分裂症

Death