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腦不離糖 腦不離糖 陳勁芝 陳勁芝 美國 美國 註冊營養師 註冊營養師 香港營養師協會認可營養師 香港營養師協會認可營養師 香港營養學會 香港營養學會 候任 候任 會長 會長

The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

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Page 1: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

腦不離糖腦不離糖

陳勁芝陳勁芝

美國美國註冊營養師註冊營養師

香港營養師協會認可營養師香港營養師協會認可營養師

香港營養學會香港營養學會候任候任會長會長

Page 2: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

精神精神透支時的感覺透支時的感覺

調查結果調查結果::

•• 眼 眼 •• 難以集中精神難以集中精神

•• 容易唔記得野容易唔記得野

•• 思路不清晰思路不清晰

•• 生產力下降生產力下降

•• 創意較低創意較低

•• 容易犯錯容易犯錯

•• 感到壓力感到壓力

Page 3: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

精神精神透支時的充電方法透支時的充電方法

調查結果調查結果::•• 飲野飲野•• 出去行下出去行下

•• 洗臉洗手洗臉洗手

•• 小睡片刻小睡片刻

•• 食野食野•• 做運動做運動

•• 其他其他

Page 4: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

甚麼是葡萄糖甚麼是葡萄糖??

血液內糖份血液內糖份,,人人體體能量能量泉源泉源

((A sugar in our blood and a source of A sugar in our blood and a source of energyenergy for our bodies.)for our bodies.)

((美國疾病控制美國疾病控制及預防及預防中心中心))((Center of Disease Control and Prevention, USA)Center of Disease Control and Prevention, USA)

Page 5: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

甚麼是葡萄糖甚麼是葡萄糖??

葡萄糖的化學構造葡萄糖的化學構造

•• 碳水化合物的一種碳水化合物的一種

•• 單糖單糖 ((MonosaccharideMonosaccharide) ) –– 單一分子糖類單一分子糖類

•• 每克含每克含3.43.4卡路里卡路里

Page 6: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

內含葡萄糖的食物內含葡萄糖的食物

五穀五穀

水果水果

蔬菜蔬菜

玉米玉米

蜂蜜蜂蜜

玉米糖漿玉米糖漿

葡萄糖漿葡萄糖漿

葡萄糖飲品葡萄糖飲品

葡萄糖沖劑葡萄糖沖劑

葡萄糖果葡萄糖果

碳水化合物會被人體分解並轉化為葡萄糖,用作產生能量

Page 7: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

葡萄糖功能葡萄糖功能

輸送予體內細胞的主要能量輸送予體內細胞的主要能量

保持神經組織正常運作保持神經組織正常運作

腦部主要能量泉源腦部主要能量泉源

Page 8: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

葡萄糖與腦部葡萄糖與腦部

腦部須耗用人體每日吸收總能量約兩成腦部須耗用人體每日吸收總能量約兩成

腦部

20%

其他器官

80%

Page 9: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

葡萄糖與腦部葡萄糖與腦部

正常情況下正常情況下,,葡萄糖是腦部及中樞葡萄糖是腦部及中樞神經系統的唯一能量來源神經系統的唯一能量來源

腦部不能儲存大量葡萄糖腦部不能儲存大量葡萄糖

腦部依靠血液將葡萄糖源源運到腦部依靠血液將葡萄糖源源運到

腦部每日平均需要腦部每日平均需要120120克葡萄糖克葡萄糖

Page 10: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

腦部缺乏葡萄糖腦部缺乏葡萄糖

血糖過低會血糖過低會((暫時性暫時性))影響影響腦部功能腦部功能

人體正常(禁食)血糖值為人體正常(禁食)血糖值為 3.93.9--6.4 6.4 mmolmmol/L/L

簡單簡單動作變得緩慢動作變得緩慢< 2.3< 2.3

短期記憶力衰退短期記憶力衰退< 2.5< 2.5

回應時間減少回應時間減少 ((反應減慢反應減慢))< 3.0< 3.0

腦部功能腦部功能變化變化血糖值血糖值((mmolmmol/L)/L)

Page 11: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

腦部缺乏葡萄糖腦部缺乏葡萄糖

連續數天禁食或不獲供應葡萄糖連續數天禁食或不獲供應葡萄糖,,腦部便會腦部便會耗用其他能量耗用其他能量

身體會以分解脂肪酸產生酮體,為部份腦細身體會以分解脂肪酸產生酮體,為部份腦細胞提供能量。胞提供能量。

「「酮體」酮體」((ketoneketone bodies) bodies) 值過高會值過高會::

––影響整體血液酸鹼度影響整體血液酸鹼度

––產生嚴重副作用產生嚴重副作用

Page 12: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

葡萄糖與葡萄糖與識別識別能力能力

識別能力識別能力是有關認識方面的智力,包括察是有關認識方面的智力,包括察覺,思維,辨別及記憶覺,思維,辨別及記憶

一般研究設計一般研究設計: : ––隔夜禁食或兩小時禁食隔夜禁食或兩小時禁食

–– ((進食食物進食食物))

––識別能力測試識別能力測試

––血糖監察血糖監察

––參加者均屬健康人士

飲用飲用含含25 25 ––50 50 克葡萄糖飲品克葡萄糖飲品或安慰劑或安慰劑((代糖飲品代糖飲品))

參加者均屬健康人士

Page 13: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

葡萄糖與葡萄糖與識別識別能力能力科學研究結果科學研究結果

飲用葡萄糖飲品的參加者有較高的血糖值。飲用葡萄糖飲品的參加者有較高的血糖值。

科學研究科學研究顯示顯示,,血液內葡萄糖含量高低與血液內葡萄糖含量高低與識識

別別能力有密切關係能力有密切關係

增加血液中葡萄糖含量增加血液中葡萄糖含量,,有助提高有助提高識別識別能力能力((集中力集中力,,記憶力記憶力,,反應速度反應速度)) ,,尤其是處理尤其是處理非常困難或要求極高思考力的工作非常困難或要求極高思考力的工作

Page 14: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

注意熱量注意熱量

•• 身體需要葡萄糖來維持正常功能身體需要葡萄糖來維持正常功能

•• 日常飲食須含碳水化合物日常飲食須含碳水化合物,,並注意整體熱並注意整體熱

量均衡量均衡

•• 如閣下正在如閣下正在

•• 控制控制體重體重,或,或•• 患患有有糖尿病或糖尿病或血血糖偏高,或糖偏高,或

•• 患患有有任何慢性疾病任何慢性疾病

•• 在進行任何飲食改變前在進行任何飲食改變前,,應請教醫生或營應請教醫生或營

養師養師

Page 15: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

關於咖啡因關於咖啡因

•• 水溶性水溶性、、極易被身體吸收極易被身體吸收,,飲用後飲用後3030至至4545分鐘到達人體組織分鐘到達人體組織,, 22小時後含量達致頂峰小時後含量達致頂峰

•• 不會提升血糖量不會提升血糖量

•• 刺激中樞神經系統刺激中樞神經系統

•• 有助提升睡眠不足者有助提升睡眠不足者識別識別能力能力

Page 16: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

補腦飲食祕訣補腦飲食祕訣

均衡飲食均衡飲食,,不應不應只顧及一種營養素只顧及一種營養素

養成定時飲食習慣養成定時飲食習慣

攝取足夠水份攝取足夠水份

每天吸收足夠碳水化合物每天吸收足夠碳水化合物

因為因為…… ……

Page 17: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation
Page 18: The human brain – our most energetic organ · 2012. 1. 11. · 526 6. Kaplan RJ, Greenwood CE, Winocur. G, Wolever TMS. Cognitive performance is associated with glucose regulation

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