做運動有助減肥，就等同721事件包含警黑合作成份一樣，是無容置疑的事情。1117Please respect copyright.ＰＥＮＡＮＡQVKmQAaZMt
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而本篇文章將嘗試以簡淺及略微深入兩種手法，以科學角度解釋做運動如何有助減肥。1117Please respect copyright.ＰＥＮＡＮＡYD7pjWkaSz
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（圖2）要用一句話來概括運動如何有助減肥的話，那就是運動能夠調教身體的肌肉細胞更有傾向及更有效率分解身體的脂肪。1117Please respect copyright.ＰＥＮＡＮＡW0w6IHR1tv
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當我們持績進行帶氧運動的話，脂肪便會被分解。而被分解的脂肪會經由血液循環系統抵達肌肉部位，在氧氣、水及各蛋白酶的幫助下，脂肪會在肌肉細胞裡轉化成為細胞所需的能源(ATP)，支撐運動所需的消耗。1117Please respect copyright.ＰＥＮＡＮＡgTwJWlJfU4
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（圖3）綜合現今真實人類研究的數據及主流新陳代謝理論的話，不論男女，帶氧運動會對數個與脂肪新陳代謝有關的蛋白酶作出轉變。1117Please respect copyright.ＰＥＮＡＮＡtsCd9nKw82
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當脂肪來到肌肉細胞外部的時候，位於肌肉細胞外部表面的mLPL(muscle lipoprotein lipase）會將脂肪分解成為更簡單的結構，從而使脂肪結構得以進入細胞內層（cytoplasm)。1117Please respect copyright.ＰＥＮＡＮＡo3kGR46qHi
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有長期運動習慣的人士，運動時候的mLPL最大功率會比沒有運動習慣的人士為高（Ref1,2)。1117Please respect copyright.ＰＥＮＡＮＡwwYdQOIVZy
同時間，有研究指出進行為期8星期的帶氧運動的話，mLPL的功率會增加40-70%左右（Ref3,4)。1117Please respect copyright.ＰＥＮＡＮＡiL0qbEaw0V
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這顯示出持續運動有助肌肉細胞更有效率吸收脂肪。1117Please respect copyright.ＰＥＮＡＮＡKxZJ77WOPc
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脂肪結構進入細胞內層後，將會進行一系列的化學反應，然後再經由CPT1蛋白酶的幫助下進入mitochondria；1117Please respect copyright.ＰＥＮＡＮＡlpfmmn5eXU
mitochondria是真正將脂肪結構轉化成為ATP能源的主要地方。1117Please respect copyright.ＰＥＮＡＮＡsglw5MlRpJ
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研究顯示，有運動習慣的人士，運動時候的CPT1最大功率會比沒有運動習慣的人士高出20-90%不等（Ref5,6,7)。1117Please respect copyright.ＰＥＮＡＮＡO9Bncj5LSE
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而當沒有運動習慣的人士持續進行8個月的帶氧運動後，CPT1的功率會比之前高出250%有多（Ref8)。1117Please respect copyright.ＰＥＮＡＮＡTgBywVnzEI
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脂肪結構進入mitochondria後，四步化學反應會將它們變成為更簡單的結構（acetyl-CoA)，其中之一步將依靠HAD蛋白酶執行。1117Please respect copyright.ＰＥＮＡＮＡQz8Xo5pPsc
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有研究指出持續數星期運動會促使HAD最大功率增加20-40%(Ref9,10)。而持續進行6星期HIIT運動（高強度間歇訓練，High-intensity interval training)亦會使HDA最大功率增加20-30%(Ref11,12)。1117Please respect copyright.ＰＥＮＡＮＡY95XchUKtH
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脂肪結構變成為acetyl-CoA後，一系列的化學反應會再作進行，最後才能夠變成為ATP能源。1117Please respect copyright.ＰＥＮＡＮＡ5ptJpUhaVf
CS蛋白酶有份參與在其中一道的化學反應，而有著恆常運動習慣的人，其CS功率亦比沒有運動習慣的人士高出約33%(Ref13)。1117Please respect copyright.ＰＥＮＡＮＡNTzRVNzEZM
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（圖4）之於糖份新陳代謝方面，裡頭有著與脂肪新陳代謝重疊的化學反應步驟。1117Please respect copyright.ＰＥＮＡＮＡKl5SWnxs8x
而長期運動的人士擁有比較高的PDK4功率（Ref14)，能阻截糖份在mitochondria轉化成為ATP能源，改以在細胞內層(cytosol)進行，好讓脂肪能盡情地在Mitochondria裡轉化成為ATP能源。1117Please respect copyright.ＰＥＮＡＮＡifY4u33NAq
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總括而言，持續進行帶氧運動的話，肌肉細胞會自動調節更有效率地分解脂肪，同時亦會傾為改用脂肪而非糖份作為ATP能源的原料。1117Please respect copyright.ＰＥＮＡＮＡy4xvokSigd
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這次深入中出嘗試加入了一些可能較難理解或較為沉悶的資料，若果反應未如理想的話，下篇將會調節回平日的深入淺出方法繼續探討各科學問題。1117Please respect copyright.ＰＥＮＡＮＡMqHIiJY0l6
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若果大部份人覺得無問題的話，下篇將會以同等的方式講解一下運動後的數小時應否進食。1117Please respect copyright.ＰＥＮＡＮＡsM5bNlBhgK
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如果想我快啲出文的話，請入去Penana網站科普專欄–薯不揀單俾一個like以及Bookmark，這對我非常之重要。1117Please respect copyright.ＰＥＮＡＮＡk1YvSgKKFp
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Link: https://www.penana.com/story/66244/%E7%A7%91%E6%99%AE%E5%B0%88%E6%AC%84-%E8%96%AF%E4%B8%8D%E6%8F%80%E5%96%AE/toc1117Please respect copyright.ＰＥＮＡＮＡYs7jj6rFA2
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同時亦可以在Penana網站裡按「買一嚿/半嚿薯仔」，以課金的方式推動我繼續搜羅資料寫文，多謝。1117Please respect copyright.ＰＥＮＡＮＡ4MMh5Uk1Xw
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Link:1117Please respect copyright.ＰＥＮＡＮＡAvC8OOgJAV
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio1117Please respect copyright.ＰＥＮＡＮＡsUjj2PlXiR
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有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。1117Please respect copyright.ＰＥＮＡＮＡV8vut7YFM5
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Ref1:https://pubmed.ncbi.nlm.nih.gov/15155715/1117Please respect copyright.ＰＥＮＡＮＡN31yTgE8sF
Ref2:https://pubmed.ncbi.nlm.nih.gov/212665/1117Please respect copyright.ＰＥＮＡＮＡnfqxDzAKiI
Ref3:https://pubmed.ncbi.nlm.nih.gov/6667282/1117Please respect copyright.ＰＥＮＡＮＡvIJof52wz4
Ref4:https://pubmed.ncbi.nlm.nih.gov/2643634/1117Please respect copyright.ＰＥＮＡＮＡI2SwXqAbgX
Ref5:https://pubmed.ncbi.nlm.nih.gov/11912554/1117Please respect copyright.ＰＥＮＡＮＡYTQE2XD0aA
Ref6:https://pubmed.ncbi.nlm.nih.gov/9655768/1117Please respect copyright.ＰＥＮＡＮＡBwcsY0IgL2
Ref7:https://pubmed.ncbi.nlm.nih.gov/10710500/1117Please respect copyright.ＰＥＮＡＮＡ6bV9f19pzv
Ref8:https://pubmed.ncbi.nlm.nih.gov/16464906/1117Please respect copyright.ＰＥＮＡＮＡBzNhhfhboX
Ref9:https://pubmed.ncbi.nlm.nih.gov/22235293/1117Please respect copyright.ＰＥＮＡＮＡRW2bcbZSRI
Ref10:https://pubmed.ncbi.nlm.nih.gov/19106247/1117Please respect copyright.ＰＥＮＡＮＡzt1tL57Gtr
Ref11:https://pubmed.ncbi.nlm.nih.gov/19088769/1117Please respect copyright.ＰＥＮＡＮＡ6vtaRNl0TW
Ref12:https://pubmed.ncbi.nlm.nih.gov/17991697/1117Please respect copyright.ＰＥＮＡＮＡtSolVcETx3
Ref13:https://pubmed.ncbi.nlm.nih.gov/25057335/1117Please respect copyright.ＰＥＮＡＮＡUtOgeOyTgh
Ref14:https://pubmed.ncbi.nlm.nih.gov/15020699/1117Please respect copyright.ＰＥＮＡＮＡqg0F8xyS0n
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