為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈

苼莛生技雜誌 > Body > 為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
  • 18 5 月, 2023
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在追求理想體態的過程，許多女孩常常嘗試各種節食和運動，但還是很難成功減肥，這可能是因為妳們忽略了減重失敗的關鍵因素——胰島素阻抗（Insulin Resistance）。事實上，相當比例的女性可能患有胰島素阻抗，但多數人卻未能察覺，這就是讓妳的瘦身之旅漫長且困難重重的根本原因。

胰島素阻抗是一種身體無法正確利用胰島素的狀態，這導致血糖升高、胰島素分泌增加，進而影響體重控制和瘦身。究其根本，攝取過多的甜食和糖分上癮成為了一個惡性循環，使胰島素阻抗問題更加嚴重。

當有胰島素阻抗時，妳也容易引發一系列荷爾蒙失調的困擾，其中包括睪丸素失常。當胰島素水平升高時，女性的卵巢就會分泌更多的睾丸素，導致我們體內的細胞產生許多有害的壞細胞，使得雌激素變得不健康。尤其是更年期，女性的荷爾蒙水平波動不定，進一步加劇胰島素阻抗問題，也使得她們更容易對於糖分上癮，對更年期女生的身體健康帶來許多的負面影響。

維持正常的胰島素值，是成功減重的關鍵

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
維持正常的胰島素值，是成功減重的關鍵

糖分進入身體後，胰島素會將其轉化成儲存形式的糖原，儲存在肝臟和肌肉細胞中，然而，糖原的儲存空間是有限的。當每天攝取過多的碳水化合物，使得糖原儲存箱已經滿了時，胰島素就會轉化成一種儲存脂肪的荷爾蒙，導致身體將多餘的碳水化合物轉化為脂肪，而非運用在能量消耗上。結果，脂肪被儲存在肝臟、腰間和其他器官，導致體重增加。

這就是為什麼許多女性發現自己困在超重的狀態中，即使努力減重，也很難擺脫。胰島素阻抗使得糖分無法正確被運用，並導致脂肪的積聚。因此，維持正常的胰島素值是持續減重的關鍵，需要重新認識胰島素的重要性，摒棄對糖的成癮，並採取行動改善我們的身體狀態。

「糖」是高血糖、胰島素分泌的關鍵因素

糖問題與胰島素阻抗有密不可分的關係，糖是我們日常飲食中的主要能量來源，而胰島素是調節血糖的關鍵激素，在餐後，胰島素能夠促進葡萄糖從血液進入細胞，並促進葡萄糖轉化成儲存形式。如果胰島素分泌不足、過多的糖攝入或存在胰島素抵抗，則血糖無法有效地進入細胞，從而導致一系列健康問題，例如高血糖、胰島素分泌異常等。

高血糖是胰島素分泌不足或胰島素抗性增加的情況下發生，通常都是飲食過後，血液中的葡萄糖濃度升高。

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
過多的糖攝入或存在胰島素抵抗，會導致一系列健康問題

高血糖會導致血管脂肪與發炎物質沈積，阻礙血液暢通

高血糖會導致血管脂肪與發炎物質沈積，加速動脈的老化、硬化與阻塞不通

「醣」導致胰島素阻抗，碳水化合物最容易發胖！

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
「糖」對健康有害，容易上癮、造成昏睡、暴躁等問題

我們都知道「糖」對健康有害，它容易讓妳上癮、造成昏睡、暴躁等問題。但妳或許不知道，當妳減肥一直失敗瘦不下來，並不完全是因為卡路里攝入過多或運動不足，更可能是因為妳的身體出現了胰島素阻抗，也就是細胞對胰島素失去了敏感性。

胰島素能夠控制卡路里是否轉化為脂肪，也等於決定了妳是否會變胖，證明荷爾蒙如何影響身體處理食物的方式。現代科學表明，一卡路里的碳水化合物比一卡路里的蛋白質或脂肪更容易導致肥胖，原因在於碳水化合物對胰島素的影響！過量攝取錯誤的碳水化合物，會導致胰島素阻抗。所以，讓體重持續下降的關鍵在於維持正常的胰島素水平，這也意味著掌握好糖的攝取量和選擇正確的碳水化合物食物非常重要。

女性更容易有「糖癮」，易產生胰島素阻抗

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
女性更容易有「糖癮」

對於那些糖癮的人來說，每當他們享受一口甜食時，血糖水平會急劇上升，但與此同時，大腦中的多巴胺水平卻會減少。隨著他們不斷攝入糖分，多巴胺在神經傳遞中會出現問題。為了感到「正常」，他們就需要越來越多的甜食來提高多巴胺的水平，而當他們不吃糖，就會出現戒斷症狀，對高糖食物會產生強烈的渴望。

研究表明，女性比男性更容易「食物成癮」，而且女性比男性更容易陷入節食、限制飲食，然後狂吃的循環，這樣做會刺激大腦產生類似成癮的飲食過量反應。

長期的糖上癮可能導致胰島素失調，如果妳經常攝入高糖食物，胰島素就會頻繁地被釋放，以處理不斷上升的血糖水平，這就是一直瘦不下來的原因。

糖分攝取過多容易造成胰島素功能，造成胰島素阻抗

身體內的血糖過量，無法全部被細胞利用，
後續血糖持續過高、刺激身體不斷分泌胰島素，形成胰島素阻抗

胰島素阻抗：女性肥胖、疲勞和慢性疾病的根源

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
胰島素阻抗：女性肥胖、疲勞和慢性疾病的根源

胰島素阻抗的問題與多種因素有關。胰島素是七大關鍵激素之一（另外包括雌激素、睾丸素、皮質醇、甲狀腺、瘦體素和生長荷爾蒙），它們共同負責調節新陳代謝或者燃燒卡路里的速度。當妳的細胞對胰島素產生阻抗時，身體的本能反應是增加胰島素的分泌，然而，過高的胰島素值反而會導致身體的反饋循環失衡。

當身體出現胰島素阻抗時，胰島素的作用減弱，葡萄糖不能充分進入細胞進行代謝，而是在血液中積累。高血糖狀態會導致胰島素進一步分泌增加，這可能促進脂肪的合成和儲存，增加體重並造成難以減重的困擾。同時，胰島素阻抗也會影響飽腹感和食慾調節，使人們更容易感到飢餓和吃更多的食物，從而導致難以減重。

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
當身體出現胰島素阻抗，高血糖狀態會導致胰島素分泌增加，
促進脂肪的合成和儲存，增加體重。

當荷爾蒙水平升高時，新陳代謝會變得越來越慢，妳也會變得越來越胖。這就是為什麼妳可能聽到女性朋友抱怨她們一直在限制食物攝入、瘋狂地運動，甚至只吃生菜沙拉，卻完全減肥失敗的原因。這種不知不覺中加劇的激素阻抗和生理反饋循環，正是大多數女性持續增胖、出現腹部脂肪、皺紋、疲勞、自體免疫疾病、炎症、糖尿病甚至其他慢性疾病的根本原因。

認識胰島素阻抗

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
胰島素阻抗（Insulin resistance）是指身體細胞對胰島素的反應降低的情況

胰島素阻抗（Insulin resistance）是指身體細胞對胰島素的反應降低的情況，導致胰島素無法有效地將血糖轉運到細胞中，使血糖水平升高，進而引發代謝症候群。

胰島素是由胰腺分泌的一種激素，主要作用是調節血糖水平，負責將妳所吃進去的食物食物轉換為能量來源的荷爾蒙。當我們攝入食物後，胰島素被釋放到血液中，促使細胞攝取葡萄糖，並促進肝臟和肌肉中的葡萄糖儲存。然而，當胰島素阻抗存在時，細胞對胰島素的反應減弱，使胰島素無法有效地完成其任務，導致血糖無法被充分利用，從而引起高血糖，造成許多併發症。

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
胰島素阻抗訊號路徑

高醣飲食的惡性循環，導致胰島素阻抗

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
高醣飲食的惡性循環，導致胰島素阻抗

胰島素阻抗與體重控制密切相關。胰島素的主要作用之一是促進脂肪細胞中的脂肪儲存，當細胞對胰島素阻抗時，身體往往需要釋放更多的胰島素來處理血糖，這可能導致更多的脂肪累積。胰島素抵抗還會阻礙脂肪的正常代謝和分解，使減重變得更加困難。

胰島素阻抗會帶來荷爾蒙連鎖反應

胰島素阻抗的連鎖反應涉及多種激素，這些激素共同影響身體的代謝過程，所以，當細胞對胰島素產生阻抗時，身體會增加胰島素的分泌量，試圖彌補這種阻抗。然而，過高的胰島素水平導致其他激素的失衡。

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
胰島素阻抗會帶來荷爾蒙連鎖反應

胰島素升高，導致睾丸素促成壞雌激素生成

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
睪丸素分子模型

胰島素在調節代謝荷爾蒙方面非常重要。胰島素阻抗可能導致其他荷爾蒙問題發生，當胰島素水平過高時，會刺激卵巢分泌更多睪丸素，進而導致壞細胞產生，這些壞細胞干擾正常激素合成和代謝，將雌激素變成壞雌激素，讓減肥變得更難。

壞雌激素會影響月經週期和生育能力，還可能引起月經不規律、痛經、乳房不適和情緒波動。此外，壞雌激素與子宮內膜異位症、乳腺增生等婦科問題密切相關，嚴重影響女性的激素平衡。

更年期女性容易出現胰島素阻抗、糖分上癮

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
更年期女性容易出現胰島素阻抗、糖分上癮

進入更年期的女性以及患有多囊性卵巢綜合症的女性常常發現，即使進行節食和運動，體重仍難以減少，這是因為更年期的荷爾蒙波動可能影響血糖攝取。

更年期是女性生理和激素變化劇烈的時期，隨著卵巢功能衰退和雌激素下降，容易導致胰島素抵抗，且更年期女性也容易對糖分上癮。由於胰島素阻抗會引起血糖和脂肪生成增加，所以更年期女性需謹慎控制飲食和糖分攝取。

胰島素阻抗自我評估

想知道妳到底有沒有胰島素阻抗，可以參考看看以下條件。如果符合很多項的話，就要特別注意囉！

  • 總是戒不掉甜食

非常渴望甜食，覺得甜食能夠讓妳鎮靜，曾經嘗試過想戒掉甜食，但就是無法辦到！或者難以戒掉富含碳水化合物的食物，例如巧克力、冰淇淋或薯條。

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
非常渴望甜食
  • 三小時未進食就感到煩躁

常常超過三小時沒吃東西，就開始發抖、焦慮或煩躁，當一餐不吃的時候，會感到疲累或暴躁，需要不停進食來緩解煩躁的情緒。

  • 體重過重、腰圍過粗

身體質量指數BMI超過25，或者女性的腰圍是否超過35英吋或以上（在肚臍的位置），男性超過40英吋。

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
體重過重、腰圍過粗
  • 很難瘦下來，也很容易發胖

減肥常常失敗，明明吃少多動了，但還是瘦不下來，卻又很容易變胖。

  • 運動頻率低

每週運動不到三次或更少。

運動頻率低
  • 血糖過高、好膽固醇低

血糖過高（血糖值超過85mg/dL），而好膽固醇值（HDL）或三酸甘油酯（TG)）很低。

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
血糖過高（血糖值超過85mg/dL）
  • 有多囊性卵巢症候群

有多囊性卵巢綜合症（PCOS），這是一種影響女性內分泌系統的疾病，通常會導致月經失調，包括不規則的或缺乏月經，以及可能伴隨著激素失衡引起的其他症狀，如長粉刺、毛髮增生，有時可能造成排卵困難、不孕和卵巢囊腫等。

  • 有高血壓或心臟病問題

有高血壓（收縮壓高於140 ，或舒張壓高於90）、曾被告知有心臟疾病或動脈粥狀硬化等疾病問題。

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
有高血壓（收縮壓高於140 ，或舒張壓高於90）
攝取糖量過多會造成許多心臟問題

如何改善胰島素阻抗？聰明選擇Gl值食物！

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
聰明選擇Gl值食物

為了避免糖問題和胰島素阻抗，減少「醣」的攝入非常重要，妳可以選擇低GI值（低升糖指數）食物，是控製糖問題和胰島素阻抗的有效方法。低GI值食物指食物中的碳水化合物分解速度較慢，減少對胰島素的需求，可以緩慢提高血糖水平，因此，低升糖食物通常富含膳食纖維、水分、蛋白質和脂肪，如蔬菜、水果、全麥麵包、燕麥、豆類等。

GI值（升糖指數）是一個衡量食物對血糖升高的速度的指標，為了避免刺激胰島素大量分泌，平時應多吃低Gl 食物，其中堅果類、蔬菜大多屬於低 Gl食物。如果食物的GI值高，那麼食用後血糖會迅速上升，胰島素也會快速分泌以調節血糖水平。相反，如果食物的GI值低，血糖上升的速度較慢，胰島素分泌也較緩慢。

因此，控制餐飲中的GI值，可以幫助控制血糖水平和胰島素分泌。當我們減少碳水化合物攝取，尤其是減少高GI指數的碳水化合物，可以幫助降低血糖和胰島素的分泌，並增加纖維素和蛋白質的攝入，從而減少脂肪的合成和儲存，有助於管理胰島素阻抗和控制體重。

研究證實：低醣飲食有助平衡荷爾蒙

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
低醣飲食有助平衡荷爾蒙

英國研究指出（研究連結），低 GI 飲食與唾液睾酮顯著的增加有關。另根據澳洲的研究顯示，低升糖飲食可以降低20%的睪丸素和相關荷爾蒙水平。該研究中，十二名男性食用了低升糖飲食，其中25%的能量來自蛋白質，45%來自低升糖的碳水化合物。在七天內，他們的胰島素水平改善，而睪丸素水平也顯著下降。

我們持續遵循低升糖飲食，並優化自己的飲食習慣，包括減少高糖和高鹽食物的攝取，增加蔬果、全穀類和蛋白質的多元攝取，並控制好蛋白質和碳水化合物的攝取比例，能夠使身體的荷爾蒙重新平衡，達到健康無負擔的輕盈身體狀態。

這種飲食方法的目的，就是要讓我們吃一些不容易讓血糖飆升的食物。這些食物通常含有更多的纖維，例如蔬菜、水果、全穀類和一些健康的蛋白質來源，像是雞肉、豆類或魚類，有助於我們保持穩定的血糖水平，減少胰島素的需求，讓我們身體更健康。所以，如果妳想要讓身體的荷爾蒙保持平衡，就可以試試看這種低升糖飲食喔！

低碳攝取指南，重整妳的荷爾蒙平衡

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
低碳攝取指南，重整妳的荷爾蒙平衡

妳並不需要完全戒斷碳水化合物，因為過度限制碳水化合物可能會導致甲狀腺激素（Reverse T3）的產生增加，這是一種代謝慢的狀態，也會對甲狀腺受體產生不良影響。在高壓力環境下，例如皮質醇荷爾蒙也會增加。

相反，妳應該攝取適量的碳水化合物，避免引發甲狀腺和皮質醇的問題，但也不要攝取過多以免增加體脂肪。我建議限制選擇植物來源的慢速燃燒碳水化合物，包括每天攝取450克蔬菜，以及清淨蛋白質，如甲殼類海鮮、魚類、豆類、少量堅果和種子。

結論：胰島素阻抗難減重，減醣、選對食物是關鍵！

為什麼一直減肥失敗？原因出在「胰島素阻抗」！解密女性荷爾蒙連鎖效應，徹底擺脫糖癮問題，養成易瘦體質不反彈
胰島素阻抗難減重，減醣、選對食物是關鍵！

糖的過度攝入不僅會導致高血糖，還會增加胰島素的負擔，導致身體多種荷爾蒙失調。因此，減少醣類攝取是降低胰島素阻抗的重要策略，降低加工食品、糖果和甜飲料等高糖食物的攝入量。同時，選擇低升糖食物，這些食物富含膳食纖維、水分、蛋白質和健康脂肪，例如蔬菜、水果、全麥食品和豆類，有助於控制血糖，減輕胰島素的需求，維持穩定的血糖水平。

尤其，對於更年期女性而言，隨著雌激素水平的大幅下降，關注胰島素抵抗和糖上癮問題變得尤為重要，因為荷爾蒙變化可能對胰島素敏感性產生影響，增加了糖尿病和心血管疾病的風險。因此，需要好好重整飲食習慣，選擇低糖、低血糖指數的食物，增加蔬菜、全穀物、健康脂肪和高品質蛋白質的攝入，減少加工食品和糖分攝入，能夠大幅降低體內脂肪堆積的問題。

更多關於168斷食的介紹可參考>168斷食一個月沒瘦？試試「斷食＋低醣飲食」大幅增加飽足感！薑黃高速提升斷食成效，加倍燃燒小腹脂肪

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