发布时间为 2023 年 3 月 2 日星期四
作者：宫下麻子。
我在日本长大，在那里我从小就被教导要将食物视为药物。 我的祖母今年 92 岁，她也将自己的长寿归功于吃对了食物。
日本是世界上一些寿命最长的人的故乡：现在有90,526 名百岁老人，即 100 岁及以上的人。 根据厚生劳动省 2022 年的一份报告，这是二十年前的五倍多。
日本偏远的小岛冲绳岛被选为世界上百岁老人最集中的地方。
作为一名遵循传统日本饮食的营养师，这里有五种我和我的家人每天吃的食物，以保持健康和长寿：
1. 日本红薯。
这些紫甘薯（日语称为“imo”）来自冲绳，通常作为零食或甜点食用。
它们富含健康的碳水化合物和花青素，这是一组存在于红色和紫色蔬菜中的抗氧化剂，具有抗衰老特性。
研究还表明，它们可以帮助改善血糖水平并降低患心血管疾病的风险。
2.味噌汤（酱汤）。
日本人的饮食中包含各种含有发酵食品的菜肴，味噌汤是其中一种很受欢迎的。 味噌是由发酵的大豆和谷物制成的糊状物（黄酱）。
发酵食品中的益生菌、活细菌或酵母可以帮助平衡我们的肠道健康并增强免疫系统。
一项研究发现，与很少食用这些食物的人相比，食用最多发酵大豆（如味噌、豆腐和豆豉）的男性和女性因各种原因早逝的几率要低 10%。
3.白萝卜。
根茎类蔬菜在日本烹饪中很受欢迎，并提供许多独特的健康益处。
众所周知，萝卜有助于预防感冒和增强免疫系统。 一个萝卜含有每日推荐摄入量的 124% 的维生素 C。
其他健康的根茎类蔬菜（在美国杂货店可能更容易找到）包括胡萝卜、甜菜、防风草和萝卜。
4.海带。
海藻富含铁、钙、叶酸和镁等重要矿物质。
每天吃它有助于在我的饮食中添加纤维。 摄入足够的纤维与降低患心脏病、中风、高血压和 2 型糖尿病的风险有关。
海藻还含有岩藻黄质和岩藻依聚糖等抗氧化剂，它们都具有抗炎、抗衰老和抗癌的特性。
5.鱼。
我总是在日常饮食中加入一些蛋白质，尤其是鲑鱼和金枪鱼等富含脂肪的鱼类。 鱼中的 omega-3 脂肪有助于降低血压、降低甘油三酯和缓解炎症。
在日本，我们经常在饭前说“itadakimasu”，意思是“我谦卑地接受”，以表达我们对动物和农民的感激之情。我相信这种正念饮食的做法有助于我们的健康和生活质量。
Asako Miyashita，MS，RDN，CDN，是一名注册营养师，在长寿研究方面拥有 20 年的经验。 他在日本东京出生长大，在工作中运用西方和东方的视角来帮助改善客户的健康。 他曾在包括美国日本医学会在内的多所大学和组织担任客座讲师。 在 Instagram 上关注他@miasako。
顾震帝整理，2023年，3月，3日。
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On non-workout days, the timing of creatine supplementation isn’t fairly as essential as the main goal is to keep your creatine shops up. Maintain in thoughts though, this is provided that you consume creatine by itself, similar to creatine monohydrate powder dissolved in water, unsweet coffee, or unsweet tea. If you mix creatine powder with other liquids, similar to juice or milk, or different supplements, such as whey protein, it will break your fast. Your body’s liver and kidneys make creatine from protein in your diet. Creatine is stored within the muscle cells and helps to produce power during intense train. Taking creatine alone doesn’t trigger an increase in insulin ranges, nor does creatine contain any calories, which means it does not break your quick.
Most water-soluble vitamins, electrolytes, and non-caloric supplements like magnesium, potassium, and creatine don’t break a fast. No matter the complement you take, all the time check labels for hidden calories or sugars just to be protected. If your quick is for gut rest or autophagy, avoid all supplements throughout fasting until medically needed or beneficial by knowledgeable. For those aiming to maximise the benefits of autophagy during fasting, creatine doesn’t intervene with this cellular ‘clean-up’ process. But, it’s essential to ensure that the creatine supplement contains no amino acids, which might activate mTOR and disrupt autophagy. CREATINE SUPPLEMENTS CAN be an efficient way to faucet into extra energy during explosive train and build strength. Apart from protein powder, one of the best creatine dietary supplements are the one dietary supplements that may truly allow you to improve your fitness.
Most experts agree that it’s finest to err on the facet of warning and take creatine outdoors of your fasting window, ensuring your body reaps the complete advantages of both practices. Remember, intermittent fasting is a versatile method, and tailor it to your particular person wants and preferences. So, if you’re seeking to optimize your fasting outcomes, consider adjusting if you take your creatine supplement to align with your consuming window.
Several theories exist about how Creatine truly increases muscle cell mass. Most are associated to Creatine attracting water after which leading to an anabolic (muscle building) reaction to activate protein synthesis. Our muscular tissues run on an power system that is based mostly on ATP (adenosine triphosphate)/High Vitality and ADP (adenosine diphosphate)/Low Power. The process of fixing ATP to ADP is energized by Phosphocreatine.
Even naturally sugar-free sweeteners can have a large sufficient effect on insulin to kick your physique out of fat-burning mode. All three of these substances will not be conventional fasting add-ons — yet all three possess advantages which may make fasting even more efficient. Creatine’s compatibility with intermittent fasting locations it into an identical class as plain coffee and tea.
Nonetheless, this doesn’t mean that creatine has no drawbacks or side effects. When we regularly supplement with creatine, it increases the phosphocreatine content material in muscles by up to 20–40%. Higher phosphocreatine ranges assist ATP regeneration throughout intense train.
This process happens inside seconds, making creatine important for short bursts of high-intensity motion. The creatinine blood take a look at is a simple take a look at that requires the removing of a small sample of blood. I am a Health Author and Private Coach with over a decade of expertise in the trade. As a semi-retired skilled wrestler and fitness mannequin, I’ve traveled the world increasing my data on all things health. These are also extensively obtainable and have not certainly one of the potential drawbacks you’d get from reverting to your creatine drink. Whereas unflavored variations are virtually tasteless when combined into something corresponding to your morning coffee, if you absolutely can’t stomach it, then I would advocate looking at creatine capsules as an alternative.
The primary good thing about taking creatine while fasting is the boost in performance you get in the health club and during weight lifting. Creatine could be taken on an empty stomach, however most people favor to take creatine with food or mix it with their protein shakes or other drinks. However, when you have a delicate stomach, you might wish to consider consuming creatine with some food. This is a personal choice, but you possibly can take your creatine supplementation every time it is most convenient for you and your schedule. This is why using creatine whereas fasting is popular among many fitness enthusiasts. Several research have proven that following a food regimen with sufficient protein can help protect muscle during fats loss (23, 24). This signifies that if you are performing intermittent fasting, you must try to not drastically scale back your calorie intake all at once.
Creatine supplementation does not change fasting insulin ranges in humans[4][5]. Multiple studies have confirmed this finding, showing no significant adjustments in fasting insulin even with long-term creatine use[5]. Some analysis suggests creatine might barely increase fasting blood sugar, although not significantly[4]. Other research indicate creatine could really help the body process sugar more effectively[9].
However, from a religious perspective, pure creatine is food, although it’s not. That’s as a outcome of insulin will get launched within the presence of such meals. Some consider that creatine supplements might trigger dehydration and cramps, however studies show that they really assist alleviate them – particularly throughout endurance training under high heat. It’s for athletes and different people wanting to shed weight and build muscular tissues. Nonetheless, many complement manufacturers include additives to the creatine base for numerous reasons. Components vary from sugar to artificial sweeteners to flavors to milk solids. These additives might or may not have calories in them, and ingesting calories breaks your fast.
References:
https://neurotrauma.world/does-creatine-break-a-fast-no-but-still-dont-take
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