36-50：中年男性保健妙法 36-50: Health Strategies for the Midlife Male

幫助修身消脂： 維他命B雜、維他命C、鋅、鎂和鉻都能促進新陳代謝，減去多餘脂肪。

綠茶精華幫助消脂減肥也很有效。

人體内含有大量輔酶Q10（CoQ10）。輔酶Q10參與能量生產，也是一種抗氧化劑。研究發現肥胖人士體内CoQ10水平往往很低，應作適當補充。 對於服用他汀類降膽固醇藥物的人來說，補充CoQ10也是必不可少的，因爲這些藥物會進一步降低體内CoQ10水平。

當壓力和疲勞出現時，一些補充劑可以幫助您恢復平衡。作爲對抗壓力的負面影響，營養專家帕特里克霍爾福德有以下建議：維他命B雜和輔酶Q10、維他命C、鈣、鎂、鐵、鋅和鉻。

除了服用補充劑，飲食平衡對維持健康也相當重要。建議減少依賴咖啡因、糖分和其他短暫的能量補充，並以天然成分取代，例如氨基酸之一的酪氨酸便是天然的能量催化劑。

D-核糖可以增加能量，並幫助舒緩肌肉疼痛與僵硬等不適。

Help trim body fat. Vitamin-B complex, vitamin C, zinc, magnesium, and chromium all support healthy metabolism.

Green tea extract supports weight loss.

An antioxidant involved in energy production, coenzyme Q10 (CoQ10) tends to be low in overweight people. CoQ10 is also essential for anyone taking statin drugs.

When stress and fatigue hit, a few supplements may help you regain balance. Nutrition expert Patrick Holford suggests the following to combat the negative effects of stress: B vitamins along with CoQ10, vitamin C, calcium, magnesium, iron, zinc, and chromium.

Reduce or eliminate caffeine, sugar, and other short-term energy crutches, and replace them with natural options like the amino acid tyrosine.

D-ribose may boost energy and helps stave off sore, stiff muscles.

黃薑的好處 Benefits of Turmeric

近年，有關黃薑具有的各種益處的報道，經常成爲報章雜志的健康版頭條。 黃薑這種亮金色香料來自印度，是印度美食不可或缺的食材之一，而近年越來越多關於黃薑的研究，則主要針對黃薑内含有的一種稱為薑黃素(Curcumin)的強效活性成分。 薑黃素可以起到抗炎，抗氧化，抗病毒和抗菌作用，甚至可以幫助對抗癌症。 研究表明，它的作用非常廣泛，既可能有助於緩解抑鬱症，甚至對女性經前症候群都有舒緩作用。

這裏列出部分薑黃素的功效：
抗病毒
抗細菌
抗腫瘤
抗炎
抗氧化劑
抗過敏
抗潰瘍
防腐
止嘔
鎮靜劑
鎮痛藥
抗過敏藥
殺蟲劑
抗流感
麻醉藥
抗癌
抗傷風
抗疲勞
止瀉藥
除臭劑
抗痤瘡
防曬

Turmeric’s taken over the health headlines by storm. This bright golden spice, a staple in Indian cuisine, contains a powerful active ingredient called curcumin. Curcumin acts as an anti-inflammatory, antioxidant, antiviral, and antibacterial, and may even help fight cancer. Studies have suggested it may help alleviate conditions as diverse as depression and PMS.

List of benefits:
Antiviral
Antibacterical
Antitumour
Antiinflammatory
Antioxidant
Allergenic
Antiulcer
Antiseptic
Antiemetic
Sedative
Analgesic
Antiallergic
Insecticide
Antiflu
Anesthetic
Anticancer
Anticold
Antifatigue
Laxative
Deodorant
Antiacne
Sunscreen

非酒精性脂肪肝 Non-Alcoholic Fatty Liver Disease (NAFLD)

非酒精性脂肪肝病（NAFLD）是指肝臟中脂肪積聚引起的一系列病症。這病症在過重或肥胖人士比較常見。

非酒精性脂肪肝早期階段通常不會對身體造成任何傷害，但如果情況持續，可能會導致嚴重的肝臟損傷，包括肝硬化。

許多營養補充劑在減緩NAFLD方面效果顯著。

維他命E：

患有脂肪肝疾病的人血液中的維他命E水平通常會降低，這是氧化作用增加所導致的結果（Bell et al 1992，Bahcecioglu et al 2005）。臨床研究明確支持每天使用800-1,200國際單位的維他命E能預防和治療NAFLD。

歐米茄-3脂肪酸：

歐米茄-3脂肪酸可以解決肝臟脂毒性問題，同時還能提供相當的抗炎活性（Perez-Martinez 2010）。

一項長期的人體試驗顯示，每天使用1000毫克 omega-3，肝細胞損傷、甘油三酯水平和空腹血糖的血清標誌物均有顯著降低。

S-腺苷甲硫氨酸（SAMe）：

穀胱甘肽（GSH）是一種天然抗氧化劑，參與許多肝臟解毒反應。 SAMe營養素可以補充GSH水平，並恢復對肝細胞的保護作用（Oz et al 2006）。每天補充1,200毫克 SAMe能有效增加肝臟穀胱甘肽水平（Vendemiale et al 1989）。

SAMe和其他肝臟抗氧化劑能夠改善肝酵素水平，這是肝臟細胞受損的早期標誌物（Chang et al 2006）。

N-乙酰半胱氨酸（NAC）：

另一種有效補充天然抗氧化劑穀胱甘肽的分子是N-乙酰半胱氨酸（NAC）。

在動物研究中，NAC能刺激已移除部分肝臟的動物的肝細胞再生（Uzun等2009）。

水飛薊素（奶薊）：

奶薊提取物長期以來一直用於保護肝臟。其有效成分水飛薊素具有優異的抗氧化和抗炎活性（Schrieber et al 2008，Feher等2008）。

Nutritional and Supplemental Support

Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver. It's usually seen in people who are overweight or obese.

Early-stage NAFLD doesn't usually cause any harm, but it can lead to serious liver damage, including cirrhosis, if it gets worse.

Numerous nutritional approaches show real promise in slowing the development and progression of NAFLD.

Vitamin E:

People with fatty liver disease have depressed levels of vitamin E in their blood, the result of increased oxidation (Bell et al 1992, Bahcecioglu et al 2005). Clinical studies clearly support daily use of 800-1,200 IU of vitamin E for prevention and treatment of NAFLD.

Omega-3 Fatty Acids:

The omega-3 fatty acids attack the problem of lipotoxicity, while contributing considerable anti-inflammatory activity of their own (Perez-Martinez 2010).

A long-term human trial, using 1,000 mg per day of omega-3, revealed significant decreases in serum markers of liver cell damage, triglyceride levels, and fasting glucose.

S-Adenosylmethionine (SAMe):

Glutathione (GSH) is a natural antioxidant that participates in many liver detoxification reactions. The nutrient SAMe can replenish GSH levels and restore liver cell protection to normal (Oz et al 2006). Supplementation with 1,200 mg SAMe daily increased liver glutathione levels (Vendemiale et al 1989).

SAMe and other liver antioxidants improve levels of liver enzymes, an early marker of cell damage (Chang et al 2006).

N-Acetyl Cysteine (NAC):

Another molecule that supports and replenishes the natural antioxidant glutathione is N-acetyl cysteine (NAC).

In animal studies, NAC stimulates regeneration of healthy liver cells in animals that have part of their livers removed (Uzun et al 2009).

Silymarin (Milk Thistle):

Extracts of milk thistle have long been used for liver protection. Silymarin have exceptional antioxidant and anti-inflammatory activity (Schrieber et al 2008, Feher et al 2008).


1 Bell H, Bjorneboe A, Eidsvoll B, et al. Reduced concentration of hepatic alpha-tocopherol in patients with alcoholic liver cirrhosis. Alcohol Alcohol. 1992 Jan;27(1):39-46.

2 Bahcecioglu IH, Yalniz M, Ilhan N, Ataseven H, Ozercan IH. Levels of serum vitamin A, alpha-tocopherol and malondialdehyde in patients with nonalcoholic steatohepatitis: relationship with histopathologic severity. Int J Clin Pract. 2005 Mar;59(3):318-23.

3 Perez-Martinez P, Perez-Jimenez F, Lopez-Miranda J. n-3 PUFA and lipotoxicity. Biochim Biophys Acta. 2010 Mar;1801(3):362-6.

4 Oz HS, Im HJ, Chen TS, de Villiers WJ, McClain CJ. Glutathione-enhancing agents protect against steatohepatitis in a dietary model. J Biochem Mol Toxicol. 2006;20(1):39-47.

5 Vendemiale G, Altomare E, Trizio T, et al. Effects of oral S-adenosyl-L-methionine on hepatic glutathione in patients with liver disease. Scand J Gastroenterol. 1989 May;24(4):407-15.

6 Chang CY, Argo CK, Al-Osaimi AM, Caldwell SH. Therapy of NAFLD: antioxidants and cytoprotective agents. J Clin Gastroenterol. 2006 Mar;40 Suppl 1:S51-60.

7 Uzun MA, Koksal N, Kadioglu H, et al. Effects of N-acetylcysteine on regeneration following partial hepatectomy in rats with nonalcoholic fatty liver disease. Surg Today. 2009;39(7):592-7.

8 Schrieber SJ, Wen Z, Vourvahis M, et al. The pharmacokinetics of silymarin is altered in patients with hepatitis C virus and nonalcoholic Fatty liver disease and correlates with plasma caspase-3/7 activity. Drug Metab Dispos. 2008 Sep;36(9):1909-16.

9 Feher J, Lengyel G. Silymarin in the treatment of chronic liver diseases: past and future. Orv Hetil. 2008 Dec 21;149(51):2413-8.