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吃太多蛋白质会变胖吗? – 译学馆
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吃太多蛋白质会变胖吗?

Can TOO MUCH Protein Make You FAT?

Can eating too much protein actually be a bad thing?
吃太多蛋白质真的是件坏事吗?
Some of you might already know
你们中有些人大概早就知道
how much I love preaching protein
不论是在视频中还是社交平台上
both in my videos and across social media.
我都特别喜欢吹捧蛋白质
Side note, you should totally follow me on Instagram
顺便说一句 想知道蛋白质还有哪些优点
for more protein goodness at picturefit.
就去ins上关注我的账号picturefit吧
Normally, I prescribe that, for healthy individuals,
通常 我给一个健康个体的方案是
1.6 grams to 2.3 grams of protein per kilogram of bodyweight
每公斤体重补充1.6克到2.3克的蛋白质
is ideal for virtually all fitness goals.
这是几乎所有健身目标的理想选择
My reasoning for more than the usual 0.8 grams you might see elsewhere
至于为什么比其他地方的推荐多0.8克
is quite heavily outlined in my previous work.
我在之前的视频中有过重点介绍
So check that out if you’re interested to learn more.
如果你感兴趣的话可以去查一查
But, what about eating even more than what I recommend?
可是 如果蛋白质摄入量比我的推荐值还要高怎么办?
Would more protein actually have more benefits?
会对身体有好处吗?
Or do things turn for the worse?
还是会适得其反?
Today, let’s jump into the research to find out.
今天 让我们到研究中来找答案吧
Now, when we think about goals like weight and fat loss,
现在 当我们在考虑减重或减脂等目标时
general recommendation is to adjust the amount of carbs and fats we are eating.
一般都会推荐调整碳水化合物和脂肪的摄入量
Protein rarely is ever the primary focus
很少首先想到蛋白质
and it’s often simply assumed that
通常也只是认为
that eating too much protein like carbs and fats,
就像碳水化合物和脂肪一样
would also lead to weight and fat gain.
蛋白质吃多了也会导致体重增加和脂肪囤积
However, this isn’t always be the case,
然而情况并非总是如此
at least not for both weight AND fat.
至少体重和体脂(的变化)不会完全一样
A 2014 study in the Journal of International Society of Sports Nutrition found that,
一项2014年发表在《国际运动营养学会期刊》上的研究指出
for 8 weeks, eating a very high protein diet
相比于进食等量碳水化合物和脂肪的对照组
while eating the same amount of carbs and fats as a control group,
连续八周的高蛋白饮食
did increase weight,
确实会导致体重增加
but no changes to fat while adding more fat-free mass.
不过增加的是去脂重量而不是脂肪
But the juicy part is in the details:
还有一些细节也很有趣
The high protein group ate LOTS of protein,
高蛋白组摄入了十分大量的蛋白质
a staggering 4.4 grams per kilogram of bodyweight.
每千克体重可达4.4克
For an average 80-kilogram individual,
所以一个平均体重80公斤的人
that‘s 352 grams of protein per day.
每天要吃掉352克蛋白质
This study, however, involved slightly lighter folks
不过这项研究涉及的人群体重稍轻
with an average of 307 grams of protein per day.
平均每天摄入的蛋白质为307克
Still quite a huge lot of protein.
这依然是很高的蛋白质摄入量
But perhaps the most eye-opening statistic
但也许最让人惊讶的数据
is not the protein, but the total calories.
不是蛋白质摄入量 而是总的卡路里
On average, the high protein diet group
平均看来 高蛋白组
ate roughly 800 more calories than they nomally do.
摄入的卡路里比平时多800卡
And yet, they only gained 1.7 kilograms of weight on average within 8 weeks
然而在8周内 他们的体重平均只增加了1.7公斤
and most of it was fat-free mass, not fat.
而且大部分是去脂重量而不是脂肪
So what does this tell us?
那么这告诉我们什么呢?
For one, this goes right against the proverbial
首先 这和公认的“卡路里都是等价”的概念
“all calories are equal.”
背道而驰
Frankly, though, if we’ve been following the research,
坦白讲 如果我们一直关注研究进展
this was always kind of the case
就会发现在大量营养素功能研究中
when considering the different uses we have for each macronutrient.
情况就是这样
The macronutrients’ carbs and fats are primarily used for energy,
碳水化合物和脂肪这类大量营养素主要用于合成能量
thus, the body will prioritize them for energy systems.
所以它们在能量系统中会被优先利用
And any excess carbs and fats
任何多余碳水化合物和脂肪中的能量
will be stored energy in ways of fat.
都会以脂肪的形式储存
Protein, is kind of magical,
在某种意义上说 蛋白质比较神奇
in the sense that it’s rarely used as energy
它在我们体内有很多用途 比如长肌肉
since our body has many uses for it, like building muscle.
所以它们很少用作能量
Also, it takes lots of energy to actually metabolize protein,
而且蛋白质的代谢需要大量能量
so it would be best if it wasn’t used for it.
所以它们最好不被使用
Another point I’ve been emphasizing,
有一点我一直强调
especially with infographics on my Instagram, @picturefit,
也特别在我的Ins账号picturefit上推送过
is the thermic effect of food.
就是食物的热效应
In short, protein requires a great deal of energy to digest and absorb,
简而言之 蛋白质的消化吸收需要很多能量
with some estimates of 35% of its energy provision used for digestion
其中用于消化的占35%
versus carbs and fat’s 5 to 15%.
而碳水化合物和脂肪用于消化的只占5%到15%
In essence, if you eat more protein, you naturally burn more calories.
简言之 吃越多的蛋白质 自然会燃烧越多的卡路里
And it’s been show to be even higher the more fit you are.
事实证明 你身体越好 燃烧的卡路里就越多
Now, the researchers of this study believe
然后 这些研究人员认为
that there could actually be potentially greater body composition changes.
身体成分也有可能会发生巨大改变
Especially when previous studies, like a 2012 study by Bray et al,
特别是在2012年 Bray等人研究发现
found a very clear and distinct positive relationship
在去脂体重和蛋白质摄入量之间
between lean body mass and protein intake
有很明显的正相关
with no difference in fat mass.
同时脂肪含量不受影响
This led to the researchers to run another experiment.
由此 研究人员进行了另外一项实验
They believed the lack of body composition changes
他们认为在之前的研究中
in their previous study
身体成分之所以没有变化
wasn’t due to a potential limit to protein intake,
可能是因为受试者可能没有进行适当的周期性训练
but likely because the subjects were not given a proper periodized training program.
而不是蛋白质的吸收存在限制
So in 2015, for another 8 weeks,
所以在2015年 研究人员开展了另一个为期八周的项目
the researchers compared a protein diet
对不同的蛋白质摄入量进行比较
of 2.3 grams per kilogram of bodyweight
分别是每公斤体重摄入2.3克蛋白质
versus a high protein diet of 3.4 grams
和每公斤体重摄入3.4克蛋白质
while deploying the subjects
同时也结合了
into a periodized resistance training program 5 times a week.
每周5次的周期性阻力训练
This time with the results, while eating much more calories again,
这次结果显示 虽然又吃进去大量卡路里
the high protein subjects DID NOT gain any weight
高蛋白组的体重没有增加
but the lower protein group did.
低蛋白组的体重反而增加了
Fat-free mass increased in both groups again,
从统计学上看 两个组增加的去脂体重之间
with no statistically significant differences.
没有显著差异
But the major difference is in fat mass.
主要的区别在于脂肪的重量
Fat mass decreased, on average,
平均的脂肪重量是下降的
by only 0.3 kilograms in lower-protein subjects,
低蛋白组只下降了0.3千克
which is not statistically meaningful.
这在统计学上差异并不显著
With higher protein intake, fat mass dropped by
然而高蛋白组的体重
a significantly higher 1.6 kilograms.
却显著降低了1.6千克
This is a 20.2 to 19.6% bodyfat percentage change
低蛋白组的体脂含量
in the low protein subjects,
在19.6%到20.2%
and an 18.3 to 15.9% bodyfat change
高蛋白组的体脂含量
in the high protein group.
在15.5%到18.3%
Bear in mind again, both groups were eating MUCH more calories than usual
记住 两组摄入的卡路里都要高于平时
and still dropped fat while not gaining weight with higher levels of protein.
吃进去这么多蛋白质 体重依然下降了
In essence, and the answer to this video,
这其实就是这个视频的答案
having a decent training program
进行合理的训练
paired with eating LOTS of protein isn’t all that much a bad thing,
再结合大量蛋白质摄入并非坏事
but instead can potentially help you build muscle while losing fat
相反却可以帮你既长肌肉又减脂
given you are training sufficiently.
使你的锻炼更加有效
Now, some of you might be thinking, and for good reason,
可以理解 有人也许会问
is eating this much protein actually SAFE?
吃太多蛋白质安不安全?
In the 2015 study,
在2015年的一项研究中
the researchers did measure certain protein-related health variables,
研究人员确实测量了某些与蛋白质相关的健康变量
such as glomerular filtration rate and creatinine,
比如肾小球滤过率和肌酐
and found no changes when eating the high protein diet.
发现高蛋白饮食并没有带来改变
But, this was only an 8-week study.
不过这只是为期八周的研究
Long-term effects are still unknown,
长期影响仍然未知
and if you have related pre-existing issues,
如果你已经存在相关的问题
then please take these findings with a huge grain of salt
那么请对这些结果持谨慎态度
and consult your healthcare professional first.
并事先咨询你的专业健康顾问
Even then, I personally wouldn’t recommend
即使那样 我个人也不会推荐
more than my usual 1.6 grams to 2.3 grams of protein per kilogram of bodyweight.
每公斤体重食用比1.6到2.3千克更多的蛋白质
Luckily, there doesn’t seem to be
好在只要你身体健康
much of a long-term risk in this range
摄入量控制在这个范围
as long as you’re healthy.
没有太大长期风险
I’ve talked about this in other videos
我在其它视频中讲过
as well as my infographics on my INSTAGRAM, @picturefit,
在我的ins账号picturefit上也发过推送
so please come check that out if you like.
如果你喜欢的话可以去看看
Other than that, please let me know what you think about eating super high amounts of protein.
另外 把你对于吃太多蛋白质的想法也告诉我吧
If you enjoyed this video, please give it a super thumbs up
如果你喜欢这个视频 请给它一个大大的赞
and share it with your protein-loving friends.
并分享给你热爱蛋白质的朋友
As always, thank you for watching and,
和往常一样 感谢您的收看
fittingly, GET YOUR PROTEIN!
健康地获取蛋白质吧!

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视频概述

多吃蛋白质对身体是有好处的,但是吃太多会不会变胖呢?会不会危害身体健康呢?这个视频参考了一些近期的研究结果给了一些建议,学习合理地摄入蛋白,也许会对瘦身有帮助哦

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https://www.youtube.com/watch?v=d94aU-LbH94

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