質感女孩必修課—「蛋白質」是成就美麗的關鍵鑰匙

苼莛生技雜誌 > Body > 質感女孩必修課—「蛋白質」是成就美麗的關鍵鑰匙
  • 1 3 月, 2023
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變瘦 / 皮膚彈性有光澤 / 頭髮豐盈 / 遠離水腫是每個女生都很在乎的事情。這幾年諮詢過程當中，我發現很多人都忽略了一個重要關鍵，「補充足夠的蛋白質」。

蛋白質有多重要?

質感女孩必修課—「蛋白質」是成就美麗的關鍵鑰匙

蛋白質是構成人體組織的重要成份，頭髮、皮膚、器官、骨骼、肌肉、神經等都是由蛋白質組成。如果說人體是一間工廠，那蛋白質就是組成產品的重要原料，人體內的蛋白質約占了20%，僅次於水分，比脂肪的比例還高，是體內含量最多的有機物質。

蛋白質缺乏會怎麼樣?

質感女孩必修課—「蛋白質」是成就美麗的關鍵鑰匙

衰老、降低新陳代謝、形成易虛胖體質、容易水腫、落髮、容易手腳冰冷、失眠、免疫力不好易感冒，尤其是呼吸道感染和泌尿道感染。簡單來說，如果沒攝取充足的蛋白質，我們的身體、皮膚、頭髮、生理機能都沒辦法維持在最旺盛、最有效率的狀態。對女生而言，光是變老和落髮這兩點就已經夠可怕了!

蛋白質不足，越減越重，狀態越差

質感女孩必修課—「蛋白質」是成就美麗的關鍵鑰匙

很多女生想要瘦身，卻忽略攝取足夠的蛋白質，甚至完全不吃，最後不但減重失敗，還讓自己渾身都變得更糟。當身體需要能量，燃燒脂肪必須依靠醣類的幫忙，沒有醣類可以燃燒時，就會拿蛋白質來取代。

「所以平常蛋白質吃的不夠，又為了減肥不碰澱粉，身體會改成消耗蛋白質，而導致妳身上的蛋白質根本就不夠」，這時候皮膚就會變得鬆鬆的、很容易水腫、沒有精神、容易焦慮、頭髮容易落髮乾燥，整個人就像風乾的橘子皮，乾乾癟癟的，但體重卻沒有下降。

水腫超嚴重，竟是蛋白質不足惹的禍?

「很多人早上睡醒時眼袋很大，不小心打瞌睡臉上有壓到的痕跡，到了下午腳的尺寸很容易變大塞不進鞋子，晚上回家後襪子留在腳踝的一圈痕跡久久不消。」這些都是身體水腫留下的印記。

人體的50%~60%是水分，一部分在血管裡面循環全身，其餘大部分是存在細胞與細胞之間的空隙，稱為「組織液」，負責補給氧氣與營養給細胞，並且把廢物帶走。當組織液異常增多的時候，就會造成水腫，而影響組織液增加最大的關鍵就是「白蛋白」過少。

「白蛋白」是蛋白質的一種，會像垃圾車一樣將溶在水中把廢物抓過來送走，我們身體的水份可以跑到血管裡面，靠的就是「白蛋白」，它會形成滲透壓、有吸水的能力，將身體的水分吸到血管裡面。所以當體內的蛋白質不夠、白蛋白不足，就沒有吸水功能，身體的水分只好跑到血管周邊的組織，無法吸到血管裡面，最後產生水腫。

一天要吃多少蛋白質才夠?

每個人每天必須吃多少的蛋白質，很簡單就能計算。

體重(公斤)x1.1~1.2=每日需攝取蛋白質(克)
以 50 公斤為例
(每天)需要 50-60 克蛋白質
(每餐)大概 15-20 克蛋白質

吃足蛋白質不難，早餐最重要!

早餐蛋白質攝入太少的人，代謝率會下降，接著吃中餐、晚餐，很容易越吃熱量越高，所以早餐吃夠蛋白質，會讓妳接著一整天食慾比較穩定。

我自己早餐會喝兩杯 400 CC 全脂牛奶就有 12 克，外加一顆蛋有 6 克、一把堅果有 6 克，午餐吃一塊跟手掌大小的肉有 20 克，晚餐吃一塊手掌大小的魚肉也有 20 克，基本一天的蛋白質就超過 60 克了。

身體是一台非常的精緻的機器，一定要關心並了解，我們才能走向舒服自在的人生。早起忙碌之餘，療癒自己的最好方式，就是吃夠蛋白質，希望大家從此以後，跟我一起用優質蛋白質早餐開啟元氣的一天。

更多關於維生素B2懶人包可參考>維生素B2助燃脂、防嘴破！最全功效、攝取量與推薦食物完整解析

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