飢餓素是什麼

     明明上一秒才吃完正餐,下一秒又想吃零食,又或是明明不餓,但還是想吃個小東西解解饞,減肥永遠都是明天的事,其實這些情況大部分都是「飢餓素」在搞鬼!

     飢餓素的英文名稱ghrelin之命名取自於”ghre”古印歐語系的字根grow(生長)的意思。飢餓素可以經由結合飢餓素接受器,又稱為促生長激素分泌接受器(growth hormone secretagogue receptor) 能強而有力地刺激生長激素的分泌。顧名思義,飢餓素是人體中最主要傳遞飢餓訊息的訊號分子,乃於1999年才被發現的胜肽類荷爾蒙,主要是由胃底基部的X/A樣細胞(X/A like cell)所分泌,然而,也在心肌、腸、腦下腺、卵巢與胎盤等部位有少量的發現。

     飢餓素接受器是屬於G蛋白聯偶接受器(G protein coupled receptor)的一種,出現在神經叢神經細胞、胃底腺上皮細胞、腸腺上皮細胞,但最主要分布在下視丘與腦下垂體的細胞之胞膜上。

飢餓素是什麼

飢餓素(Ghrelin)

     飢餓素是一種存在於血液循環中,由腸胃道的內分泌細胞所分泌的激素,之所以被稱為「飢餓素」是因為它能夠增加食物攝取,當腸胃沒有食物時,就會開始分泌而產生飢餓感,吃飽時,則會促進胃酸分泌來消化食物。

飢餓素是什麼

   除了刺激生長激素的分泌之外,飢餓素也有引發飢餓感促進食慾的功能,在動物實驗中注射飢餓素在老鼠的腦室中會誘發動物的攝食行為而導致體重的上升,此一現象也在人體試驗上得到證實。此外,飢餓素對於體內代謝、能量平衡、記憶力、心血管與腸胃功能也具有調節的功效,扮演體內非常重要的調控角色,也已被認為對於惡質症(cachexia)、厭食症(anorexia)、生長激素缺乏症(growth hormone deficiency)、功能性消化不良(functional dyspepsia)等病症具有改善與治療的潛力(19)。目前飢餓素相關應用研究方向主要是著重於能量恆定、食慾與肥胖方面。

grab-slice-pizza

   

如何降低 飢餓素 濃度和減少飢餓感?

飢餓素 無法直接地被藥物、飲食、營養補充劑控制。

然而,這裡有一些建議,用來維持身體健康狀態:

  • 避免極端體重:太胖或厭食症者都會改變飢餓素濃度
  • 優化睡眠:不好的睡眠品質,導致飢餓素上升衍生到飢餓感上升、體重增加
  • 增加肌肉量:肌肉量越多與較低的飢餓素有關
  • 多攝取蛋白質:高蛋白飲食可以增加飽足感,減少飢餓感。能減少飢餓素的濃度是其中之一
  • 維持穩定的體重:顯著的體重變化和溜溜球效應,導致激素(荷爾蒙)續亂,包括飢餓素
    註* 溜溜球效應:低熱量飲食減重法。起初,體重確實下降,明顯地,這種極端的飲食限制,無法長久執行。最終回復到原來的飲食習慣,體重也就回來了。值得探討的是,起初體重下降可能是減掉脂肪和肌肉,而體重回升大都為脂肪,一再以溜溜球節食減肥,只會改變身體組成(肌肉和脂肪比例),並不健康。
  • 卡路里循環規劃:高卡路里攝取期間,可以減少飢餓素和增加瘦素(leptin)。有一研究發現,兩週的時間內多攝取29–45%的卡路里,可以減少18%的飢餓素

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Three, four, Shut the door
Five, six, Seven, eight,
Nine, ten, Let’s go play

Goodbye to You
Goodbye to you, goodbye to you
Goodbye my dear friend
I’ll see you again

Who’s Afraid of the Big Bad Wolf
Who’s afraid of the big bad wolf
Big bad wolf
Big bad wolf
Who’s afraid of the big bad wolf
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How Much is that Doggie?
How much is that doggie in the window? *(arf! Arf!)*
The one with the waggley tail
How much is that doggie in the window? *(arf! Arf!)*
I do hope that doggie’s for sale

Two Little Eyes
Two little eyes that open and close
two little ears and one little nose
Two tittle checks and one little chin
two little lips with the teeth close in

ABC’s Song
A B C D E F G
H I J K L M N O P
Q R S and T U V
W and X Y Z
Happy, happy, shall we be
When we learn our ABC’s

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Who’s Afraid of the Big Bad Wolf
Who’s afraid of the big bad wolf
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How Much is that Doggie?
How much is that doggie in the window? *(arf! Arf!)*
The one with the waggley tail
How much is that doggie in the window? *(arf! Arf!)*
I do hope that doggie’s for sale

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Two little eyes that open and close
two little ears and one little nose
Two tittle checks and one little chin
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Goodbye to You
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Goodbye my dear friend
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Who’s Afraid of the Big Bad Wolf
Who’s afraid of the big bad wolf
Big bad wolf
Big bad wolf
Who’s afraid of the big bad wolf
Tra la la la la

How Much is that Doggie?
How much is that doggie in the window? *(arf! Arf!)*
The one with the waggley tail
How much is that doggie in the window? *(arf! Arf!)*
I do hope that doggie’s for sale

Two Little Eyes
Two little eyes that open and close
two little ears and one little nose
Two tittle checks and one little chin
two little lips with the teeth close in

ABC’s Song
A B C D E F G
H I J K L M N O P
Q R S and T U V
W and X Y Z
Happy, happy, shall we be
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Fly birdie fly
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Up up to the sky
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London Bridge is falling down

London Bridge is falling down,
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Build it up with iron bars,
Iron bars, iron bars,
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My fair lady!

Iron bars will bend and break,
Bend and break, bend and break.
Iron bars will bend and break,
My fair lady!

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One little, two little, three little Indians, Four little, five little, six little Indians,
Seven little, eight little, nine little Indians. Ten little Indian boys.

Days of the Week
Sunday, la- la – la Monday, la-la-la Tuesday, la-la-la Wednesday~
Thursday, la-la-la Friday, la-la-la Saturday. That makes a week.

Goodbye to You
Goodbye to you, goodbye to you
Goodbye my dear friend
I’ll see you again

Who’s Afraid of the Big Bad Wolf
Who’s afraid of the big bad wolf
Big bad wolf
Big bad wolf
Who’s afraid of the big bad wolf
Tra la la la la

How Much is that Doggie?
How much is that doggie in the window? *(arf! Arf!)*
The one with the waggley tail
How much is that doggie in the window? *(arf! Arf!)*
I do hope that doggie’s for sale

Two Little Eyes
Two little eyes that open and close
two little ears and one little nose
Two tittle checks and one little chin
two little lips with the teeth close in

ABC’s Song
A B C D E F G
H I J K L M N O P
Q R S and T U V
W and X Y Z
Happy, happy, shall we be
When we learn our ABC’s

Fly Bird Fly
Fly birdie fly
Fly birdie fly
Fly birdie fly
Up up to the sky
La-La-La-La-La-La-La-La-La-La-La-La

Twinkle, Twinkle, Little Star
Twinkle, twinkle, little star, How I wonder what you are
Up above the world so high, Like a diamond in the sky.
Twinkle, twinkle, little star, How I wonder what you are!

Round the Mulberry Bush
Here we go round the mulberry bush,
The mulberry bush, The mulberry bush.
Here we go round the mulberry bush
so early in the morning.

 

SING MORE SONGS AND POST FAKE ARTICLES

London Bridge is falling down

London Bridge is falling down,
Falling down, falling down.
London Bridge is falling down,
My fair lady!

Build it up with iron bars,
Iron bars, iron bars,
Build it up with iron bars,
My fair lady!

Iron bars will bend and break,
Bend and break, bend and break.
Iron bars will bend and break,
My fair lady!

Ten Little Indians
One little, two little, three little Indians, Four little, five little, six little Indians,
Seven little, eight little, nine little Indians. Ten little Indian boys.

Days of the Week
Sunday, la- la – la Monday, la-la-la Tuesday, la-la-la Wednesday~
Thursday, la-la-la Friday, la-la-la Saturday. That makes a week.

Goodbye to You
Goodbye to you, goodbye to you
Goodbye my dear friend
I’ll see you again

Who’s Afraid of the Big Bad Wolf
Who’s afraid of the big bad wolf
Big bad wolf
Big bad wolf
Who’s afraid of the big bad wolf
Tra la la la la

How Much is that Doggie?
How much is that doggie in the window? *(arf! Arf!)*
The one with the waggley tail
How much is that doggie in the window? *(arf! Arf!)*
I do hope that doggie’s for sale

Two Little Eyes
Two little eyes that open and close
two little ears and one little nose
Two tittle checks and one little chin
two little lips with the teeth close in

ABC’s Song
A B C D E F G
H I J K L M N O P
Q R S and T U V
W and X Y Z
Happy, happy, shall we be
When we learn our ABC’s

Fly Bird Fly
Fly birdie fly
Fly birdie fly
Fly birdie fly
Up up to the sky
La-La-La-La-La-La-La-La-La-La-La-La

Twinkle, Twinkle, Little Star
Twinkle, twinkle, little star, How I wonder what you are
Up above the world so high, Like a diamond in the sky.
Twinkle, twinkle, little star, How I wonder what you are!

Round the Mulberry Bush
Here we go round the mulberry bush,
The mulberry bush, The mulberry bush.
Here we go round the mulberry bush
so early in the morning.

 

SING MORE SONGS AND POST FAKE ARTICLES

London Bridge is falling down

London Bridge is falling down,
Falling down, falling down.
London Bridge is falling down,
My fair lady!

Build it up with iron bars,
Iron bars, iron bars,
Build it up with iron bars,
My fair lady!

Iron bars will bend and break,
Bend and break, bend and break.
Iron bars will bend and break,
My fair lady!

Ten Little Indians
One little, two little, three little Indians, Four little, five little, six little Indians,
Seven little, eight little, nine little Indians. Ten little Indian boys.

Days of the Week
Sunday, la- la – la Monday, la-la-la Tuesday, la-la-la Wednesday~
Thursday, la-la-la Friday, la-la-la Saturday. That makes a week.

Goodbye to You
Goodbye to you, goodbye to you
Goodbye my dear friend
I’ll see you again

Who’s Afraid of the Big Bad Wolf
Who’s afraid of the big bad wolf
Big bad wolf
Big bad wolf
Who’s afraid of the big bad wolf
Tra la la la la

How Much is that Doggie?
How much is that doggie in the window? *(arf! Arf!)*
The one with the waggley tail
How much is that doggie in the window? *(arf! Arf!)*
I do hope that doggie’s for sale

Two Little Eyes
Two little eyes that open and close
two little ears and one little nose
Two tittle checks and one little chin
two little lips with the teeth close in