大腦健康與乙酰基-左旋肉鹼 Brain Health, Acetyl-L-Carnitine

許多權威研究指出，乙酰基-左旋肉鹼比其他形式的左旋-肉鹼更容易穿過血腦屏障。這解釋了乙酰基-左旋肉鹼為何比用其他形式左旋肉鹼在大腦中發揮更高活性。

乙酰基-左旋肉鹼能影響大腦中乙酰膽鹼的水平，乙酰膽鹼是腦部主要負責記憶和適當腦功能的神經遞質。乙酰基-左旋肉鹼也能影響神經元水平，促進其合成和增強其功能。乙酰基-左旋肉鹼更能促進神經元釋放更多多巴胺(一種神經遞質），並幫助它粘合多巴胺受體，從而發揮重要功效。

大腦衰老過程中，合成和利用乙酰膽鹼和多巴胺的能力都明顯減弱。補充乙酰基-左旋肉鹼能有效延緩腦退化。研究人員還發現，乙酰基-左旋肉鹼能進一步作為大腦內的一種抗氧化劑，穩定細胞膜，並增強腦細胞內的能源生產。


Many authorities point out that acetyl-L-carnitine more readily crosses the blood-brain barrier than do other forms of L-carnitine. This is one explanation sometimes given for the greater activity found with acetyl-L-carnitine than with other forms of L-carnitine in conditions involving the brain.

Acetyl-L-carnitine influences neuronal levels of acetylcholine, a major neurotransmitter responsible for memory and proper brain function, but supporting its synthesis and functions. Acetyl-L-carnitine also enhances the release of dopamine from neurons and helps it bind to dopamine receptors.

As the brain ages, the ability to synthesize and utilize acetylcholine and dopamine declines. Researchers have discovered that acetyl-L-carnitine further acts as an antioxidant within the brain, that is stabilizes cell membranes, and enhances energy production within brain cells.

Acetyl-L-carnitine influences neuronal levels of acetylcholine, a major neurotransmitter responsible for memory and proper brain function, but supporting its synthesis and functions. Acetyl-L-carnitine also enhances the release of dopamine from neurons and helps it bind to dopamine receptors.

As the brain ages, the ability to synthesize and utilize acetylcholine and dopamine declines. Researchers have discovered that acetyl-L-carnitine further acts as an antioxidant within the brain, that is stabilizes cell membranes, and enhances energy production within brain cells.

認識二吲哚甲烷(DIM) Facts about Diindolylmethane

DIM是從“十字花科”蔬菜，例如白菜、甘藍、花椰菜和西蘭花中所含的植物物質在體內所形成。科學家認為，這些蔬菜有助於保護人體免受癌癥侵害，因為它們含有DIM和相關的I-3-C成分。

DIM可用於預防乳腺癌、子宮癌和大腸癌。它對預防前列腺肥大（BPH）和治療經前綜合徵（PMS）皆有功效。

DIM的工作基理？
DIM能發揮像人體雌激素相似的作用，但在某些情況下，它也能阻止雌激素對身體的影響。
韋恩州立大學醫學院的科學家最近指出，"I3C和DIM能影響大量細胞基因的表達方式，對預防癌變和提高細胞存活率和相關生理作用都有正面影響"。

Diindolylmethane(DIM) is formed in the body from plant substances contained in “cruciferous” vegetables such as cabbage, Brussels sprouts, cauliflower, and broccoli. Scientists think these vegetables may help to protect the body against cancer because they contain diindolylmethane and a related chemical called indole-3-carbinol.

Diindolylmethane is used for preventing breast, uterine, and colorectal cancer. It is also used to prevent an enlarged prostate (benign prostatic hypertrophy, BPH) and treat premenstrual syndrome (PMS).

How does it work?
Diindolylmethane might act like estrogen in the body, but there is evidence that under certain circumstances it might also block estrogen effects.
Scientists at Wayne State University School of Medicine recently noted that “I3C and DIM affected the expression of a large number of genes that are related to the control of carcinogenesis, cell survival, and physiologic behaviors.

單味印度草藥 多重益處(二) Single Herbs. Multiple benefits.(Part 2)

三果實 (Triphala)：三果實能加強消化力，也有溫和通便作用，含印度醋栗、訶子和油欖仁三種果實成分。三果實的排便作用不會產生依賴性，並促進消化道健康。

木橘果(Bael)：木橘果具有促進消化、驅蟲和抗炎等特性。木橘果對治療腹瀉、痢疾和蠕蟲感染非常有用。

姜黃(Haridra, Turmeric)：姜黃具有抗過敏、抗炎和抗細菌感染的性質。姜黃用於皮膚感染和過敏非常有效。

茜草 (Manjishtha)：茜草有助排毒清血，能有效對抗強光造成的斑點、皮膚粉刺和黑斑。茜草能保護皮膚細胞免受感染。

香膠樹(Shuddha guggula)：香膠樹有助降低血液中的膽固醇水平。香膠樹對調節脂質代謝非常有效，故能控制體重和減少身體多余脂肪。

黃細心(紅骨蛇)(Punarnava)：黃細心有助於減少尿道感染，對女性泌尿道感染（UTI）尤為有效。黃細心能促進泌尿系統健康。

刺毛黧豆 (Kapikachhu,Mucuna Dopa)：刺毛黧豆有助改善情緒和發揮壯陽作用。 它也有助於增加精子數量。

刺蒺藜（Gokshura）：有助提高男性的性慾和性功能。刺蒺藜能增加流向陰莖的血流量，從而提高勃起效果。

纈草（Tagara）：有助促進睡眠與改善睡眠障礙。它也有助於平復緊張不安和情緒困擾。纈草可長期服用，不會成癮。

武靴葉（Meshashringi）：武靴葉有助於減少對甜食的渴求，也能有效降低血糖水平，對預防血糖過高非常有用，糖尿病或肥胖人士均適合服用。

鴨嘴花(Vasaka)：能幫助呼吸更舒適，也能溶解粘液，能擴張支氣管及具有祛痰特性。

Triphala: Triphala strengthens weak digestion and exerts gentle laxative action through extracts of Indian Gooseberry, and Chebulic and Berlleric Myrobalans.  Triphala is non-habit forming, and helps ensure that the digestive tract works at the optimal level.

Bael: Bael has digestive, anthelmintic, and anti-inflammatory properties.  Bael is useful in treating diarrhoea, dysentery, and worm infestations.

Haridra: Haridra offers anti-allergic, anti-inflammatory, and antimicrobial properties.  Haridra is useful in skin infections and allergies.

Manjishtha:  Manjishtha helps detoxify blood and treats sun spots, pimples, and dark spots effectively.  Manjishtha protects the skin tissue from the damage caused by infections.

Shuddha guggula: Shuddha guggulu helps lower blood cholesterol levels.  Shuddha guggulu have a well-established role in regulating lipid metabolism thus support weight control and body fat reduction.

Punarnava: Panarnava helps reduce the misery of urinary tract infections(UTIs) in susceptible women.  Punarnava supports a healthy urinary system.

Kapikachhu: Kapikachhu helps improve mood and exerts aphrodisiac qualities.  Kapikachhu helps boost sperm count.

Gokshura: Gokshura helps improve male sexual desire and performance.  Gokshura increases blood flow to penis, thus improves the quality of erection.

Tagara: Tagara promotes sleep in people with sleep disturbance.  Tagara helps calm nervous unrest and emotional troubles.  Tagara is safe for long-term use and non-habit forming.

Meshashringi: Meshashringi helps reduce one's craving for sweet foods.  Meshashringi helps in lowering blood sugar levels, and is useful for prodiabetics, diabetics, and obese diabetics.

Vasaka:Vasaka provides respiratory comfort with mucolytic, bronchodilatory and expectorant properties.

單味印度草藥 多重益處(一) Single Herbs. Multiple benefits.(Part 1)

印楝Neem：
印楝具有抗細菌和抗真菌特質。它能增強免疫系統，改善皮膚健康。

婆羅米Brahmi：
婆羅米以其鎮靜作用最著名。它有助增強警覺性，並提高記憶力。

苦瓜素Karela：
苦瓜素有助調節碳水化合物代謝。它有助平衡胰島素分泌，有利血糖控制。

大蒜素Lasun：
大蒜素有助平衡脂肪和膽固醇水平。

聖羅勒Tulsi(Tulasi)：
聖羅勒具抗菌和消炎特性。它有助舒緩呼吸系統疾病、季節性發燒，也能有效治療咳嗽、感冒和喉嚨痛。

阿朱那(Arjuna)：
阿朱那有助促進血液循環和增強心臟肌肉，對心臟健康非常有益。

睡茄(Ashvagandha)：
睡茄是印度草本舒緩神經緊張的良方。它會安定和讓思路清晰。它對高血壓和焦慮癥等均有療效。

油甘子(Amla)：
油甘子是自然界的所謂維他命C倉庫，含大量抗氧化劑。它有助促進機體免疫力，幫助消化，治療呼吸道感染、咳嗽和感冒也非常有用。

乳香(Shallaki)：
乳香對減輕關節疼痛發揮重要作用。乳香有助維護關節健康。

青牛膽心(Guduchi)：
青牛膽心能強化機體抗感染能力。青牛膽心有助增強白血細胞活性，提高免疫力。

蘆筍草(Shatavari)：
哺乳期婦女服用蘆筍草，有助調節荷爾蒙分泌，幫助增加奶量。蘆筍草也能改善產後婦女健康。

Single Herbs.  Multiple benefits.
Neem:Neem has anti-bacterial and anti-fungal qualities.  It boosts the immune system from within and helps maintain a clear, blemish free and healthy skin.

Brahmi:Brahmi is renowned for its calming effect on the mind.  It enhances general mental alertness and also improves memory.

Karela:Karela is very useful in regulating carbohydrate metabolism.  It normalizes insulin secretion and keeps blood sugar in control.

Lasun:Lasun is used to control excess conversion of liqids and cholesterol.

Tulsi:Tulsi has both anti-microbial and anti-inflammatory properties.  It helps cure respiratory disorders, seasonal fever and is also effective in cough, cold and sore throat.

Arjuna:Arjuna promotes blood circulation and strengthens cardiac muscles.  It is very beneficial for the heart.

Ashwagandha:Ashwagandha is an herbal anti-stress agents.  It calms and revitalizes the mind.  It also combats stress disorders like hypertension and anxiety disorder.

Amla:Amla(Amlaki) is a nature's storehouse of Vitamin C.  It also contains antioxidants.  It promotes immunity, aids digestion and is useful in treating respiratory tract infections as well as cough and cold.

Shallaki:Shallaki plays a useful role in relieving joint aches and arthritic pains.  It maintains and supports healthy joints.

Guduchi:Guduchi builds the body's resistance to infections.  Guduchi helps enhance the activity of white blood cells, and improves the immune system.

Shatavari:In nursing women, shatavari supports lactation by regulating the hormonal secretion.  Shatavari improves postpartum health.

草本香料有助維護人體健康 Healing Spices: Protect Health Year-round

烹飪用草藥和香料為食物增添美味外，還有更多功能。這些調味劑含有重要的植物化合物，有助抵抗癌癥、舒緩糖尿及心臟疾病，並有助減輕因感冒和流感引起的疼痛和不適癥狀。許多草藥和香料如生薑、牛至、百里​​香等能消退食源性致病菌。其他如薑黃（含有薑黃素，即咖哩中的黃色），已被證明是預防酒精相關肝損害的有用草藥。

常見草藥和香料的藥用價值：
荳蔻 
可用於消化不良。它含有案葉素，具有防腐、防口臭，舒緩充血及脹氣等癥狀。
辣椒 
 對抗食源性細菌，並有助預防心血管疾病和呼吸道感染。
肉桂
 抗菌劑和抗氧化劑，也提高胰島素敏感性，同時降低膽固醇和甘油三酯。
丁香
 高效抗氧化劑，天然防腐劑和抗痙攣草藥。丁香油是安全有效的天然抗牙痛成分。
芫荽
 用於消化不良和腸胃脹氣。
尤加利樹
 天然防腐劑和減充血劑，適用於芳香療法及蒸氣吸入，也有膠囊和茶等補充劑形式。
大蒜
 高效抗菌，舒緩感冒和鼻塞，對抗動脈阻塞，降低血壓。也幫助對抗癌癥，治療糖尿病，雷諾氏病和真菌感染。(由於服用大蒜或會抵消益生菌作用，建議2者分開服用)。
薑
具有抗菌特性故常用於煮菜，有助改善口腔衛生，強力抗氧化劑，能顯著降低血脂，促進血液循環，並有助輕關節炎膝關節疼痛。對解酒和暈車均有功效。薑這種香料用於醫藥範疇已有數千年歷史。
甘草
 甘草有助抵抗呼吸道感染;而去甘草酸的甘草素（DGL）則有助改善消化問題。甘草是被廣泛應用的草藥，在世界上應用量僅次於姜。
沒藥
 沒藥屬於芳香類樹脂，具防腐作用，能針對口腔潰瘍、割傷及牙齦疾病。
牛至
 有效抗菌，對食源性致病菌特別有效，並有效針對多種癌癥。牛至比普通草藥高20倍抗氧化活性，是一種強有力消炎草本成分。
薄荷 
 抗菌、解痙以及幫助溶解膽結石。
迷叠香
 所含酚類物質具有抗癌特性、抗炎和強力抗氧化等好處。一些研究表明，迷叠香有助對抗白內障和老年癡呆癥。
鼠尾草
 適用於胃部不適，可增強記憶力。
八角
 有助支氣管祛痰，舒緩腸胃不適。
百里香
 針對各種細菌和真菌感染非常有效，可用於咳嗽。
薑黃
 含有薑黃素，有助降低炎癥反應和2型糖尿病的風險，有助對抗老年癡呆癥、克羅恩病、抑鬱癥、心臟衰竭、類風濕關節炎和抑制腫瘤生長。黑胡椒素能大大提高了薑黃在體內的吸收率。

Healing Spices: Protect Health Year-round
Cooking with herbs and spices provides far more than tasty food. Powerful plant compounds in these seasonings help fight cancer, diabetes, and heart disease, while working to relieve pain and the discomforts associated with seasonal bouts of colds and flu.  Many herbs and spices—like ginger, oregano, and thyme—help fight foodborne pathogens to prevent those annoying digestive “bugs” that no one wants to deal with over the holidays. Others, like turmeric (containing curcumin, which gives curry its yellow color), have been  shown to be protective against alcohol-related liver damage.

Healing Herbs & Spices
Cardamom (Elettaria cardamomum) can be used for indigestion. It contains cineole, an antiseptic that’s effective against bad breath,  congestion, and flatulence.
Cayenne (Capsicum spp.) Antibacterial that fights food poisoning and helps prevent cardiovascular disease and respiratory infections.
Cinnamon (Cinnamomum spp.) Antimicrobial and antioxidant that also improves insulin sensitivity while lowering cholesterol and triglycerides.
Clove (Syzygium aromaticum) High in antioxidants; also antiseptic and antispasmodic. Oil is safe and effective for toothache.
Coriander (Coriandrum sativum) is used for indigestion and flatulence.
Eucalyptus (E. globulus) Antiseptic and decongestant useful in aromatherapy and steam inhalation; also available in capsules and teas. 
Garlic (Allium sativum) Antimicrobial beneficial for colds and nasal congestion; fights clogged arteries and lowers blood pressure. May also help fight cancer, treat diabetes, Raynaud’s disease, and yeast infections.   Can counteract probiotics, so take separately.
Ginger (Zingiber officinale) Antimicrobial useful in food preparation and oral health; antioxidant that significantly lowers lipids, aids circulation, and may help relieve arthritic knee pain. Effective for morning and motion sickness. This popular spice has been safely used medicinally for millennia.
Licorice (Glycyrrhiza spp.) Take standard licorice for respiratory infections; use deglycyrrhizinated (DGL) products for digestive problems. Most widely used herbal remedy in the world after ginger.
Myrrh (Commiphora myrrha) Aromatic resin; antiseptic tincture for canker sores, cuts, and gum disease.
Oregano (Origanum vulgare) Antimicrobial effective against foodborne pathogens, even antibiotic-resistant bacteria; may be useful against several cancers. Has 20 times the antioxidant activity of other herbs; a potent anti-inflammatory.
Peppermint (Mentha x piperita) Antibacterial and antispasmodic; helps dissolve gallstones.
Rosemary (Rosmarinus officinalis) Contains phenols with anticarcinogenic, anti-inflammatory, and antioxidant benefits. In some research, helps fight cataracts and possibly Alzheimer’s disease.
Sage (Salvia officinalis) is used for upset stomach; may enhance memory.
Star anise (Illicium verum) is used as a bronchial expectorant and to soothe gastrointestinal complaints.
Thyme (Thymus vulgaris) Antimicrobial effective against a variety of bacteria and fungi; useful for coughs.
Turmeric (Curcuma longa) Contains curcumin that reduces inflammation and risk for Type 2 diabetes; may help fight Alzheimer’s disease, Crohn’s disease, depression, heart failure, rheumatoid arthritis, and tumor growth.  Black pepper greatly improves turmeric’s absorption in the body.

阿育吠陀印度草藥生活方式帶您輕松入睡 Get a Good Night’s Sleep: The Ayurvedic way

許多人有睡眠問題。如果缺乏充足睡眠，長遠來說可能患上許多疾病的風險會增加。阿育吠陀印度草藥學是一種古老醫學系統。如有睡眠問題，不妨參照這種傳統醫學理論為我們提供的有用建議。

DOSHA影響睡眠樣式
首先，印度草藥學有所謂DOSHA（能量類型或體質)的分別。不同DOSHA人士可能遇上不同類形的睡眠問題。理解每個人屬於那種DOSHA對改善睡眠質量非常重要。
VATA類型人士傾向於睡眠不穩，這是由於他們通常有緊張和焦慮的特質，而大部分的失眠問題往往起源於VATA不平衡。VATA型失眠可能源於思考過度和擔憂心情，或對於其他人或四周環境反應過大。
PATA類型人士雖然睡眠時間少，但睡眠質素可以是良好的。一個例子是某大公司經理每日只有四小時睡眠，有時午後小休，但身體健康精神爽朗。PATA類型也有失眠的例子，不過多數由於一些情緒問題，例如事情未解決、憤怒、怨恨和嫉妒所導致。
KAPHA類型人士比較傾向於長時間沈睡。有時過多的睡眠反而進一步加劇睡眠不適。KAPHA類型人士很少遇到失眠。反而這類人士如果能適當減少睡眠時間及減少午睡，他們的健康會因此而獲益。

睡多久才足夠？
印度草藥醫生通常會建議六至八小時睡眠時間。KAPHA人士應適當減少睡眠時間，而VATA人士則應適量增加睡眠時間。每天的睡眠時間建議跟隨大自然規律，日出而作日入而息。VATA類人士如果不堪壓力或體力透支，可於午後小睡片刻。阿育吠陀印度草藥崇尚的生活方式，晚上十點上床，十一點前入睡，早上六點起床。但我們怎樣才能做到這一點？

幫助入睡的建議
阿育吠陀建議每晚預留時間悄悄檢討當天的一切。這種做法有助於釋放一天的緊張和過度關切，心靈平靜，煩惱拋諸腦後。練習瑜伽式子也有幫助，但避免刺激性或帶氧運動。使用精油按摩頭部，例如選用細磨麻油，然後洗個溫水澡，有助促進睡眠。VATA主導的人士可將精油按摩腳部，有助心情平靜。再洗個溫水澡效果更好。VATA主導類型人士晚飯挑選這些食物也有幫助：五穀雜糧、根莖類蔬菜、乳製品、牛奶和酥油煮出來的米飯。不要吃太飽，但分量必須足夠維持直早上但不會引起胃部不適。歌唱、吟誦、聽著平靜的音樂、置身於歡樂氣氛都有助良好睡眠。PATA類型失眠人士選用一些天然植物補充劑也有助平息睡前的精神刺激。睡床應該選用天然材料制造，也要確保不受動物或兒童幹干擾睡眠。房間應保持涼爽、乾燥、舒適、整潔，及盡可能減少電子燈光、噪音或振動。睡房避免安放電視和電腦。很多人會受到電視畫面干擾而失眠。睡前避免看電視、聽刺激音樂或玩電子遊戲。閱讀一些輕松或啟發性的內容，或聽輕音樂，祈禱和冥想都有助沈睡。禱告是與自己談話，冥想是靜聽自己心底話！這些生活方式都有助睡眠平和，如有需要可喝少量熱牛奶。如對奶製品過敏，可食用加熱的米水、椰奶、杏仁露，或其他果仁奶，添加少許肉荳蔻和/或積雪草。肉荳蔻是很好的鎮靜劑，但如每日過度使用，可能會導致腦筋遲鈍。

每日服用印度草藥睡茄一至四粒，喝溫牛奶和少量原糖有助人體應對壓力，並獲得深沈而平靜的睡眠。印度草藥油Bhringaraj塗於頭皮或髮線能起鎮定作用，避免精神過度活躍。蜘蛛香和纈草也能穩重情緒。洋甘菊茶對各種體質人士都是不錯的選擇，您可能需要試驗一下，看看什麼最適合你。祝您獲得甜蜜的夢！

Get a Good Night’s Sleep: The Ayurvedic way
Many people have sleep problems. Without adequate sleep, we are at risk for many diseases. Ayurveda, an ancient science of healthcare, offers sage advice in the slumber department.

Dosha Sleep Styles First, it is important to understand the typical quality of sleep experienced by each dosha (energy type).
Vata individuals tend toward interrupted sleep. This is due to their nervous and anxious nature, and most insomnia tends to originate from a vata imbalance. This vata-type insomnia can stem from excessive thinking and worrying as well as hypersensitivity to people and surroundings.
Pitta individuals may get moderate to little sleep, but it is sound. An example would be the efficient owner of a large company who functions well on four hours of sleep and a power nap. A pitta-type insomnia, though, can result from unresolved emotions like anger, resentment, and jealousy.
Kapha individuals tend towards heavy, prolonged, and excessive sleep, which further exacerbates the sluggishness of their natural constitution. Kaphas rarely experience insomnia. They will derive health benefits from purposefully shortening their sleeping time and not napping during the day.

How much is enough?
Ayurvedic practitioners often recommend between six and eight hours of sleep a night. A kapha may need less, while a vata may need more. When aiming for longer sleep, it is important that it be had before sunrise to be in harmony with nature. A vata-dominant person could also nap in the afternoon if overwhelmed or depleted. Most Ayurvedic lifestyle recommendations include instructions to be in bed by 10 pm, asleep by 11 pm, and up by 6 am. How do we make that happen?

Aids to Slumber
Ayurveda recommends setting aside time in the evening to quietly review the day. This practice helps to release the tensions and concerns of the day and to empty the mind of bothersome thoughts. Yoga asanas are valued, but no stimulating or aerobic poses should be done. Oil massage of the head—especially with grounding sesame oil—followed by a warm bath promotes a sound sleep. Applied to the feet of a vata-dominant person, the sesame oil anchors and calms. Follow by a warm bath for best results. For some vata-dominant types, heavier food for dinner helps. In Ayurveda, that means whole grains, root vegetables, dairy, and boiled rice with milk and ghee. The last meal of the day should sustain you until breakfast but not cause gastric distress. Singing, chanting, listening to calm music, and placing oneself in joyful circumstances are good preparations for sleep. Pitta-aggravated insomniacs may benefit from using soft natural botanicals to calm their irritation before bed. The bed must be conducive to sleep and free of disturbances by animals or children. The room should be cool and dry, comfortable and uncluttered, with as few electronic lights, noises, or vibrations as possible. Leave the television and computers outside the bedroom. Many people get disturbed by the evening news. Avoid this influence before bed, along with stimulating music, movies, and video games. Read something calming or inspiring, or listen to music for a few minutes. Prayer and meditation are the preamble to sleep for many. Prayer is where you do most of the talking, meditation is where you are listening! If, with all these lifestyle recommendations, you still need help with peaceful slumber, Ayurveda recommends drinking warm milk. If dairy intolerant, use warmed rice, coconut, almond, or other nut milks. To this, you can add a pinch of nutmeg and/or gotu kola.

Herbal Remedies Ashwagandha (one to four capsules) taken with warmed milk and a bit of raw sugar helps the body cope with stress and leads to deep, untroubled sleep. Medicated bhringaraj oil applied to the scalp or hairline calms the mind and excessive mental activity. Jatamansi and valerian herbs can also sedate and work for some. Chamomile tea is a good standby for all three doshas. You may need to experiment to see what works best for you. Sweet dreams!

氨基酸與運動健身 Amino-Acid and Fitness Connection

幾十年來，運動愛好者(特別是健身人士)都喜歡服用氨基酸增補劑增強肌肉能力，促進運動效果。

人體必需氨基酸
人體必需氨基酸是非常重要的氨基酸，身體需要這些氨基酸卻無法自我製造，所以必須中飲食攝取所得。當人體從飲食中獲得這些必需氨基酸後，便能夠製造很多有用的非必需氨基酸。一項研究發現，在進行負重訓練一兩個​​小時後，服用6克適當比例的人體必需氨基酸，能增加肌肉蛋白質的合成。而在負重鍛鍊前服用的話，肌肉蛋白質的合成更大為增加。研究說明在合適時間服用適當比例人體必需氨基酸可顯著提高肌肉蛋白質的合成。

支鏈氨基酸BCAA
支鏈氨基酸BCAA包括亮氨酸、異亮氨酸和纈氨酸。運動時服用BCAA有助維持肌肉組織健康，防止肌肉受到損害。愛好運動人士常於鍛煉身體後服用BCAA，以確保肌肉能迅速恢復。支鏈氨基酸也供應心臟和骨骼肌肉能量所需。一些研究表明，補充支鏈氨基酸對運動效能有增補作用，能強身健體的效果又不會讓脂肪增加。研究還表明，專業運動員使用支鏈氨基酸能防止體重和最佳運動體能下降。即使普通運動人士服用支鏈氨基酸後也有助增加肌肉量(不含脂肪)而體力也獲得明顯增加。

精氨酸
精氨酸於身體擔負幾個重要角色。它也是最普遍使用的健身增補劑。精氨酸能提高體內一氧化氮水平，這能提高運動表現。一氧化氮水平提高會促使肌肉血流量增加，為這些細胞提供更多氧氣和養分。補充精氨酸被認為能增加一氧化氮的產量，從而導致血流量明顯增加。

鳥氨酸
鳥氨酸由精氨酸分解而來。它也有助於建立肌肉和減少體內脂肪量，尤其當結合精氨酸和左旋肉鹼等氨基酸一起服用時效用更佳。鳥氨酸也是瓜氨酸、脯氨酸、谷氨酸這3種重要氨基酸合成所必需的氨基酸，為體內每個細胞提供更多能量。鳥氨酸精氨酸混合配方是的非常熱門的健身肌肉增補配方。

不過，世上並沒有什麼神奇補充劑能不做運動也促進肌肉生長。最可取的方法，是做適量運動配合健康，再補充適當氨基酸的話便能大大提高運動效能。

Amino-Acid and Fitness Connection
For decades, athletes (especially bodybuilders) have used amino-acid supplements as ergogenic aids (something that increases muscular work capacity) and to help meet athletic goals.

Essential Amino Acids
An essential amino acid is one that your body needs but does not manufacture; you must obtain it through diet. When essential amino acids are present in the diet, the body is able to make an adequate supply of nonessential amino acids. One study finds that when people take 6 grams of essential amino acids in the right proportions one or two hours after resistance training, the result is an increase in muscle protein synthesis. When they’re taken before weight training, the increase in muscle protein synthesis is even greater. When used in the right proportions and taken at the right times, essential amino acids can significantly increase muscle protein synthesis.

Branched-Chain Amino Acids
The branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—maintain muscle tissue by preventing breakdown during exercise. They’re commonly used by athletes to ensure a quick recovery after a workout. BCAAs also supply energy to the heart and skeletal muscles. Several studies suggest that supplementation with BCAAs has an ergogenic effect in people who exercise, including an increase in lean body mass. Research also shows that highly trained athletes using BCAAs are able to avoid the significant loss in body weight and decrease in peak power experienced by those not taking them. Even untrained individuals using BCAAs experience a significant increase in fat-free mass and grip strength.

Arginine
Arginine has several important roles in your body. Its most popular use as an ergogenic supplement is its ability to augment nitric oxide levels, possibly helping to enhance your performance. Nitric oxide increases blood flow to working muscles, which in turn leads to increased oxygen transport and delivery of fuel to skeletal muscle. Supplemental arginine is thought to augment nitric oxide production, leading to an increase in blood flow.

Ornithine
Ornithine is  derived from the breakdown of arginine. It helps build muscle and reduce body fat, especially when combined with the amino acids arginine and carnitine. Ornithine is also needed for the formation of citrulline, proline, and glutamic acid, three amino acids that help supply energy to every cell in the body.  Ornithine is often combined with arginine as a muscle-building supplement.

There is no magic pill that works without exercise to promote muscle growth and improve performance. But when combined with a healthful diet, amino acids may help you achieve your sports-nutrition goals.

幫助注意力集中的營養補充劑 Supplemments to help you stay focused.

很多草藥和營養補充劑都有助大腦和身體保持平靜，並幫助增強注意力。透過這些補充劑，配合一些基本膳食調理，能有效保持精神健康而穩定。

必需脂肪酸：
必需脂肪酸是值得重視的補充劑。兒童和成年人如果缺乏足夠的必需脂肪酸，經常會有皮膚乾燥、脫髮、指甲變脆、上臂皮膚不平滑，同時伴有過敏、口渴或小便頻繁等癥狀，這些也是患有ADHD病人的普遍癥狀。研究表明，兒童注意力缺乏癥可能是由於缺乏奧米加-3脂肪酸，這些包括EPA和DHA。最近的一項安慰劑對照臨床研究發現，75名兒童服用奧米加-3和奧米加-6必需脂肪酸後注意力缺乏癥的癥狀得到明顯減輕。3至6歲兒童建議每日服用250毫克EPA和DHA混合配方，7歲至11建議服用 500毫克，12歲以上可服用1000毫克。

神奇的礦物質：
脂肪酸構成了大腦大部分結構，但腦部也依賴適當礦物質才能正常工作。這些重要的礦物質又以鈣和鎂最為重要，它們有助大腦發揮各種作用，同時安定人心。具體來說，飲食中缺乏鎂與多動癥、自閉癥和兒童抑鬱癥等關系密切。 著名醫生和作者Carolyn Dean醫生說:“西醫或許會為這些孩子處方利他林Ritalin或百憂解Prozac等藥物，但更天然的選擇是考慮補充足夠的鎂。“ 注意力缺乏癥孩子可能需要額外補充礦物質，因為他們一般腎上腺素水平偏高礦物質消耗較大。建議每日補充檸檬酸鎂。

有用的草藥：
兒童和成年人想注意力更為集中，可考慮一些傳統草藥補充劑，包括銀杏葉精華。銀杏葉精華能有效提高大腦和中樞神經系統的血流量，增強記憶力和平衡心理功能。人參也有助增強注意力和幫助人體應對壓力。在最近一次研究發現，分別給予3至17歲正服用ADHD西藥治療的兒童服用銀杏葉與西洋參配方，高達74％兒童在四個星期內癥狀得到明顯改善。
古老的印度草藥補充劑也非常有用，雷公根（積雪草）對治療和改善大腦功能用途廣泛，而且臨床研究證明效果非常理想。
纈草提取物的安靜作用明顯且並無副作用，對注意力缺乏癥孩子的作用尤為明顯。它也有助於改善失眠。
一些研究表明，法國沿海的松樹皮提取物柏松素(碧蘿芷)可有效治療ADHD。根據美國植物委員會其下雜誌HerbClip的一份報告指出，在最近一項研究中，6至14歲兒童每天以每公斤體重服用1毫克來計算，注意力不集中的情況與基線和安慰劑相比達到“顯著改善“。

氨基酸與其他補充劑：
γ-氨基丁酸（GABA）可以幫助平靜，對身體無副作用;可嘗試每天服用750毫克。
二甲基氨基乙醇（DMAE）對成年人尤為有效，提高學習能力和提高大腦中的記憶體神經傳輸能力。

重要的維他命：
最後，多種維他命和礦物質複合配方能為您和您的孩子提供必要的營養物質，改善整體健康。此外，維他命C與生物類黃酮能作為一般抗壓補充劑。

An assortment of herbs and supplements feed and calm the brain and body, and help enhance attention. These, in combination with a few simple but crucial dietary guidelines, can start to shift the balance from mental seesaw to steady equilibrium. 

EFAs: 

Essential fatty acids deserve our full attention. Kids and adults who aren’t getting enough EFAs often have symptoms that include dry skin, hair loss, brittle nails, or small raised bumps on the upper arms, accompanied by allergies, thirst, or a frequent need to urinate—many of the same symptoms as those suffering from ADHD. Research shows that children with ADHD may be particularly deficient in omega-3 EFAs such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A recent placebo-controlled study of 75 children treated with omega-3 and omega-6 EFAs showed “meaningful reduction of ADHD symptoms.” Try a blend of EPA and DHA at 250 mg for ages 3 to 6; 500 mg for ages 7 to 11; and 1,000 mg for those 12 years and older. 

MINERAL MAGIC: 

While fatty acids make up the bulk of the brain, proper brain function also depends on a handful of important minerals. Of these calcium and magnesium are the main movers and shakers, while at the same time having a calming effect. Specifically, a magnesium-deficient diet has been linked to ADHD, autism, and childhood depression. “Instead of reaching for Ritalin or Prozac for kids, consider whether they’re getting enough magnesium first,” says Carolyn Dean, MD, ND, and author of The Magnesium Miracle. Hyperactive kids may need extra amounts due to higher levels of adrenalin. Try to take magnesium citrate daily. 

HELPFUL HERBS: 

Kids and grownups who want better focus and concentration can explore traditional remedies such as ginkgo (G. biloba), which improves the flow of blood to the brain and central nervous system, enhancing memory and mental function. Ginseng boosts attention and helps the body cope with stress. In a recent open trial, children 3 to 17 years old who were already on ADHD medication were given a proprietary blend of American ginseng and ginkgo; 74 percent showed improvement within four weeks. The ancient Ayurvedic remedy gotu kola (Centella asiatica) is used to heal and rejuvenate the brain, and has been shown to improve concentration in rats. Valerian root extract has demonstrated powerful results without side effects, particularly for boys with hyperactive behavior; it also helps with insomnia. And several studies suggest that Pycnogenol, an extract of French maritime pine bark, may be effective in treating ADHD. In a recent study, children 6 to 14 years old given 1 mg per kg of body weight each day showed “a significant decline in hyperactivity and inattention compared to baseline and to placebo,” according to a report in HerbClip, the journal of the American Botanical Council. 

AMINOS AND OTHERS: 

The amino acid gamma-amino-butyric acid (GABA) can help calm the body without side effects; try 750 mg daily. Dimethylaminoethanol (DMAE) helps adults with concentration, learning, and memory by improving the transmission of nerve impulses in the brain. 

VITAL VITAMINS: Finally, for all-around support, a multivitamin and mineral complex will supply you and your kids with the necessary nutrients for overall health and well-being. In addition, vitamin C with bioflavonoids serves as a general antistress remedy for adults and children.

尿道炎天然療法 Natural Support for UTIs

女性比男性更容易感染尿道炎，原因有多種。腎臟過濾血液，廢物隨尿液被帶走。尿液經膀胱暫時儲存後經尿道輸尿管排出體外。由於女性的生理結構，肛門周圍的細菌容易接觸尿道口，引發尿道和膀胱感染。另一原因是女性尿路長度比男性短而容易受感染。由於缺乏雌激素保護作用，更年期婦女患尿路感染風險也相對增加。

尿道炎癥狀包括：小便頻繁且有燒灼感，排尿渾濁，尿味濃烈或尿液中有少量血點。

西醫治療尿路感染主要使用抗生素，而小紅莓則是具研究證實能有效維持泌尿系統健康的天然化合物。早期研究確定其所含馬尿酸(hippuric acid)能幫助保持尿液酸度，近期研究更顯示小紅莓的有效成分能防止大腸桿菌粘上膀胱壁。研究人員認為，小紅莓所含天然原花青素有效抑制大腸桿菌感染。研究人員得出結論，“小紅莓提供了最具成本效益的天然預防泌尿道感染良方。”

研究還指出，益生菌(例如嗜乳酸桿菌和羅伊氏乳桿菌)對預防尿路感染最有效。一項綜合研究結果表明，“補充益生菌可有效減少女性尿路感染的復發風險。”

                                                                                其他有用補充劑:

熊果葉：每日3次，每次服250-500毫克，連續服用至少5天。

維他命、大蒜、蒲公英根、N-乙酰半胱氨酸和藥蜀葵根也能有效控制尿道炎。

Natural Support for UTIs

UTIs affect drastically more women than men.  The kidneys make urine by filtering waste products in the blood. They send the wastes down the ureter to the bladder to be emptied via the urethra. Thanks to female anatomy, bacteria normally present around the anus may come into contact with the urethral opening and then travel upwards to the bladder, causing infection. Another reason more women than men contract UTIs is that the female’s urethra is shorter than the male’s. Women who are menopausal also have increased risk of a UTI, without estrogen’s protective effects. 

Symptoms of UTIs include: more frequent urges to urinate a burning sensation during urination cloudy, strong-smelling urine or a little blood in the urine some passage of small amounts of urine. 

Natural Support 

Besides antibiotics, which are typically prescribed in UTIs, cranberry  is the premier natural compound researched for its role in urinary tract health. Early studies on the cranberry determined its content of hippuricacid helped maintain the acidity level in urine, while more recent research shows its ability to prevent Escherichia coli from sticking to the bladder walls. Researchers believe that the naturally occurring proanthocyanidins in cranberries are responsible for inhibiting the adherence of E. coli.  The researchers concluded, “Cranberry tablets provided the most cost-effective prevention for UTI.” 

Research also points to probiotics. Probiotic bacteria strains Lactobacillus rhamnosus and L. reuteri have been found most effective in preventing UTIs. Results from a meta-analysis suggest that “supplementation with particular probiotic strains may be effective in helping reduce the likelihood of recurrence of UTIs in women.” 

                                                                                   Other Helpful Supplements  

Uva ursi(bearberry): Take 250 to 500 mg three times a day for at least five days.

Garlic, vitamin C,dandelion,N-acetylcysteine and marshmallow root may also help.

礦物質鎂是避免肌肉痙攣的關鍵營養素 Magnesium is the key to avoiding muscle cramps

美國著名脊醫和營養專家大衛·帕斯卡爾，曾經為很多優秀運動員和奧運選手提供專業意見，他指出肌肉痙攣（抽筋）的主要成因是缺乏了礦物質鎂這種重要營養物質。他說： “許多優秀運動員第一次來我這裏，都發現有礦物質和電解質失衡等情況。”帕斯卡爾服務的一些運動員曾經在2008年奧運會贏了20枚獎牌。他指出： “他們往往經歷肌肉痙攣和肌肉拉傷等情況。當我建議他們服用鎂和液體多種維他命、微量礦物質等補充劑後，肌肉痙攣得到舒緩，肌肉拉傷情況明顯減少。“

鎂與鈣常搭配一起服用。鈣有助肌肉收縮，鎂可以幫助肌肉放鬆。補充鎂也可以保持鈉和鉀等礦物質平衡，以及參與約350種其他身體作用。

“如果你是一個專業運動員，相信你必須充分的礦物鎂、液體多種維他命、微量元素、氨基酸、必需脂肪酸和少量鈉和鉀“帕斯卡爾說。

你知道嗎？
補充足夠水分有助舒緩肌肉痙攣。



David Pascal, DC, a chiropractor and nutrition expert who advises Olympians and other athletes, attributes muscle cramps to a deficiency of important nutrients. “Many of the elite athletes I work with first come to me with mineral and electrolyte imbalances.” says Dr. Pascal, whose clients won 20 medals at the 2008 Summer Olympic Games. “They tend to have a history of muscle cramps and pulled muscles. When I put them on a supplement program of magnesium and a multivitamin with trace minerals, the gramps go away and muscle pulls decrease.”

Magnesium is often paired with calcium in supplements. Calcium causes muscles to contract, and magnesium helps them relax. Magnesium also works to maintain a balance of sodium and potassium, along with about 350 other bodily processes.

“If you are an athlete who takes your sport seriously . . . I believe you must supplement your diet with magnesium, a liquid multivitamin, trace minerals, amino acids, essential fatty acids, and a dash of sodium and potassium,” says Dr. Pascal.

Did You Know?
Proper hydration helps ward off muscle cramps.

益生菌與體重管理 Probiotics & Weight Control

有研究表明，對身體有益的細菌(稱為益生菌)能發揮很多重要作用，加強免疫系統、改善口腔衛生、防治腸易激綜合徵（IBS）和腹瀉以及預防尿路感染等。

一個重要線索
農民和牧場工人很早已知道，細菌和脂肪代謝之間有一定關系。他們發現，給予患病奶牛服用抗生素，會殺死牛體內“好的”和“壞的”微生物，而服用療程後其中一個“副作用”竟然是牛的體重增加。時至今日，農業產業在部分飼料混合使用低劑量抗生素已成一貫做法，目的是養肥那些奶牛。

如果抗生素破壞體內微生物後能增強機體儲存脂肪的作用，那麽如果每天攝取益生菌是否能產生反效果，幫助身體燃燒更多脂肪呢？

小鼠乳酪實驗
麻省理工大學科學家埃裏克·阿爾姆博士和蘇珊·埃德曼博士最近嘗試以兩組實驗室小鼠作比較，對照組飼餵正常囓齒動物食物，而變量組飼餵同樣飲食外添加小鼠分量的含大量益生菌的乳酪。

今年5月，美國麻省理工學院的研究人員確定，老鼠吃了含益生菌的乳酪不但體態纖瘦健康、皮毛更光亮，而且男性鼠的性能力也有某程度提高。此外，吃乳酪的一組小鼠苗條而皮毛光澤之余交配更快，產生更多後代。

益生菌產品主要分為乳製品(例如乳酪或酸奶)以及膳食補充劑（片劑或膠囊）。藥丸形式的益生菌在乾燥環境下穩定和存活率好，服用後進入潮濕環境變得更活躍。


如果小鼠和牛的腰圍有任何啟示，服用益生菌瘦身療法確是值得一試的天然療法。

Studies have shown that healthy bacteria, called probiotics, play a role in strengthening the immune system, improving dental hygiene, combating Irritable Bowel Syndrome (IBS) and diarrhea, and preventing urinary tract infections.

The missing link?
Farmers and ranchers have long known that there is a connection between bacteria and fat metabolism. They discovered that sick cows that are given antibiotics, which kill both the “good” and the “bad” microbes, gain considerable weight. Today, it is common practice in the agriculture industry to fatten up healthy cattle by mixing low-dose antibiotics with regular portions of feed.

If antibiotics that destroy microbes help organisms hold on to fat, can a daily influx of probiotics have the opposite effect, helping the body burn more fat instead of storing it?

Mice on yogurt
Massachusetts Institute of Technology scientists Eric Alm, PhD, and Susan Erdman, DVM, MPH , recently tested the theory with two groups of laboratory mice. The control group was fed normal rodent food, while the variable group was served the same diet, plus a mouse-sized helping of vanilla yogurt with live probiotic cultures.

This past May, the MIT researchers determined that not only are the mice who ate yogurt with probiotics thinner and sleeker, but they have much shinier fur—and the males have developed a certain “swagger.” Furthermore, the slim and shiny yogurt-eating mice mated faster and produced a larger number of offspring.


Most probiotics are consumed in either fermented dairy products such as yogurt and kefir or in dietary supplements (in pills or capsules). Bacteria that are dried and stabilized in pills remain alive but become active only when they are reintroduced into a moist environment.


If mice and cow waistlines are any indication, that weightloss cocktail might already be available.