[翻譯] 《高蛋白攝取安全嗎？》(1)

看板MuscleBeach (健身)作者xzcvb (再拼一下)時間16年前 (2009/09/26 14:17)推噓2(2推 0噓 0→)

留言2則, 2人參與討論串1/1

版上提到高蛋白攝取總是一些偏向恐慌的意見，故選擇文章翻譯提供做為參考。不過也請注意，bb.com是有商業網站有些內容還有再探討的空間。原文 http://www.bodybuilding.com/fun/layne38.htm Are High Protein Diets Safe? By: Layne Norton 高蛋白攝取安全嗎作者 Layne Norton Ever since the day I first touched a weight, I've heard them, the myths surrounding weightlifting and bodybuilding. I'm sure you've heard some of them at one time or another as well. Everything from "weightlifting stunts your growth" to "lifting weights shrinks your penis" to "you know creatine is a steroid, right?" 從第一天接觸重訓我就已經聽到，這些有關於重訓與健身的迷思。我確信你也同一時間聽過一部份或在另一時間聽到。像是「重訓讓你矮小」、「舉重讓你雞雞縮小」、「你知道的，肌酸是一種類固醇 -_-|||」等等. While many myths are easy to write off as being ridiculous, the myths surrounding protein intake are more widespread. Many people have the impression that high protein diets are unhealthy. Kidney damage, liver damage, heart disease, osteoporosis and others have all been blamed, to some degree, on high protein intakes. 雖然大部份的迷思很容易破除、證明為可笑的謠言，有關蛋白質的攝取的迷思則更廣為流傳。許多人有這個印象：高蛋白攝取是不健康的，腎臟、肝臟傷害、引起心臟病、骨質疏鬆，還有其它的，某種程度上，也被歸咎於高蛋白的問題。 Even the American Heart Association's (AHA) Nutrition Committee stated in 2001 "Individuals who follow these (high protein) diets are at risk for... potential cardiac, renal, bone, and liver abnormalities." Unfortunately for the AHA, there is very little scientific validity to their claim, and much scientific evidence to the contrary. 甚至美國心臟協會(AHA) 營養委員會在2001年發表「攝取高蛋白的人處於以下疾病的風險 ....潛在的心臟、腎臟、骨頭、肝臟等異常。」但不幸地，對於AHA 所言，僅有很少的科學上的驗證，甚至有很多的科學證據是指向相反的結論。 Myth One Kidneys 迷思一關於腎臟 The kidneys are involved in nitrogen excretion, and thus it has been theorized by some that a high nitrogen intake (protein) may cause stress to the kidneys. Additionally, low protein diets have typically been recommended to people who suffer from renal disorders. To conclude that a high protein intake damages the kidney is very tenuous however. 腎臟與氮的排泄有關，因此被理論上認為，高蛋白攝取會造成腎臟工作的壓力，此外低蛋白飲食，也成為對於腎臟有問題的人典型的建議。然而，要下結論說高蛋白飲食傷腎卻是論據薄弱的。 A study examining bodybuilders with protein intakes of 2.8g/kg vs. well trained athletes with moderate protein intakes revealed no significant differences in kidney function between the groups.1 Additionally, a review of the scientific literature on protein intake and renal function concluded that "there is no reason to restrict protein in healthy individuals." Furthermore, the review concluded that not only does a low protein intake not prevent the decline in renal function with age, it may actually be the major cause of the decline!2 一則研究：健身者攝取蛋白質2.8g/kg 體重，與訓練充份的運動員攝取中等份量的蛋白質，發現兩者並無腎臟功能上的顯著差異。附帶的，一對於蛋白質攝取與腎功能論文的評論，其結論是「對於健康的人沒有理由限制蛋白質攝取」此外，這則論文評論也下結論：只有低蛋白質攝取不會保護腎功能隨年齡的衰減。低蛋白質攝取有可能是這種腎功能隨年齡衰減的主因。 This conclusion is supported by the fact that the Modification of Diet in Renal Disease (MDRD), did not reveal a low protein diet to be beneficial to blunting the progression of chronic renal failure.3 Modification of Diet in Renal Disease (MDRD) 並未透露低蛋白飲食是有益於防止慢性腎功能失效。這支持了以上的結論。 Myth Two Liver 迷思二關於肝臟. There is absolutely no evidence to support the notion that a high protein intake is detrimental to the liver. Protein is needed to repair liver tissue and provide methionine for the conversion of fats to lipoproteins so that they may be removed from the liver.4 Amino acids are also the main fuel source for the liver. Additionally, in alcoholic liver disease a high protein diet has been shown to improve liver function and reduce mortality and branch chain amino acids are also being investigated as a treatment for liver disease.5,6 In the case of any tissue that is damaged, protein will be required to repair the damaged tissue. Therefore, a higher than normal intake of protein is needed to provide the amino acids necessary for repair and recovery of the organ. 所謂高蛋白對於肝臟有害，這事肯定是沒有證據的。對於修補肝組織、提供甲硫氨酸來把脂肪轉換為脂蛋白以移除肝脂肪，蛋白質都是必需的。胺基酸是肝的主要能量來源 (譯: 這對嗎?)，此外，對於酒精中毒的肝臟問題，高蛋白的飲食已被證實可以改善肝功能、降低死亡率，而支鍊胺基酸也被探討為肝臟疾病的療方。任何身體組織如果受傷，都需要蛋白質來幫助修復。因此，需要高於正常的蛋白質攝取來提供胺基酸，以修補並恢復身體的器官。 Myth Three Bone 迷思三關於骨質. (待續) -- ※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 122.120.32.203 ※ 編輯: xzcvb 來自: 122.120.32.203 (09/26 15:02) ※ 編輯: xzcvb 來自: 122.120.32.203 (09/26 16:55)