How much sugar is in your food and drink?

飲食陷阱：驚人的含糖量

How To Reverse Nonalcoholic Fatty Liver Disease

如何才能造成非酒精性脂肪肝〈Nonalcoholic Fatty Liver Disease〉的迴轉

Fatty liver disease is exactly what the name suggests – a disease characterized by the build up of fat in the liver. There are two main types of fatty liver disease

多囊性卵巢綜合症與不孕症的潛在療法

Controlling Type 1 Diabetes with the Ketogenic Diet

利用生酮飲食來控制第一型糖尿病的症狀

Type 1 diabetes causes the same blood sugar control issues as type 2 diabetes, but in an entirely different way. Type 1 diabetics cannot produce enough insulin or any insulin at all, which requires them to have insulin administered exogenously. On top of that, the perfect diet will not be able to reverse this disease as the ketogenic diet can for type 2 diabetes.

第一型糖尿病會造成體內血糖控制的問題與第二型糖尿病是相同的，但是在體內的機轉是完全不同。第一型糖尿病患體內無法生產足量的胰島素，所以他們得利用注射胰島素的方式來治療。綜上所述，最適合這類症狀的飲食方式並不是能夠像是治療第二型糖尿病來迴轉症狀這樣的方式來治療。

The Benefits of The Ketogenic Diet

生酮飲食的效益

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原文連結： What is a Keto Diet？

Troubleshooting Further

常見問題

Sometimes there’s issues or problems that aren’t covered in this guide. There are many other articles on the site, so make sure to search. If you’re having trouble with a specific question, we have a very helpful community on the website too!

Physical Performance 生酮飲食對體能的影響

People often argue that performance is affected when on a keto diet, but that’s not true. Well, not in the long run. In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.

What Do I Eat on a Keto Diet? 生酮飲食該吃什麼？

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To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis.

在開始生酮飲食之前，首先您需要的是擬定計畫。這表示你需要遵照計畫並且要有執行計畫上所必須要有的耐心。您怎麼吃是根據你想要多早進到到生酮的階段。越嚴格控制碳水的攝取〈每天少於15克的碳水化合物〉，您就越快進到生酮這個階段。

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.

您想控制碳水化合物的攝取，那麼原先碳水所帶來的熱量就要大量從蔬菜、堅果與乳製品來補足。由此來看，就不能夠吃任何含精緻碳水化合物的食物像是小麥〈麵包、義大利麵、麥片〉、澱粉類〈馬鈴薯、豆類、豆莢科植物〉或是水果。但有例外，像是酪梨、楊桃與梅子這三種食物在適量下是可以攝取的。

Do Not Eat

Grains – wheat, corn, rice, cereal, etc.

Sugar – honey, agave, maple syrup, etc.

Fruit – apples, bananas, oranges, etc.

Tubers – potato, yams, etc.

生酮不能吃的食物

                     穀類：小麥、玉米、米、麥片等

                     含糖食物：蜂蜜、龍舌蘭糖漿、楓糖漿等

                     水果：蘋果、香蕉、橘子等

                     塊根類：馬鈴薯、芋頭等

Do Eat

Meats – fish, beef, lamb, poultry, eggs, etc.

Leafy Greens – spinach, kale, etc.

Above ground vegetables – broccoli, cauliflower, etc.

High Fat Dairy – hard cheeses, high fat cream, butter, etc.

Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.

Avocado and berries – raspberries, blackberries, and other low glycemic impact berries

Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >

Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

生酮可以吃的食物

                    肉類：魚、牛肉、羊肉、家禽、雞蛋等

                    葉菜類：芹菜、羽衣甘藍等

                    離地蔬菜：花椰菜、青花菜等

                    高脂乳製品：硬質乳酪、核桃、葵花籽等

                    酪梨和莓類：蔓越莓、黑莓及其他低GI的莓果類等

                    甜味劑：甜菊、赤藻糖醇、羅漢果及其他低碳水含量的甜味劑

                    其他油脂：椰子油、高脂沙拉醬、飽和脂肪等                   

To see more specific advice on what (and what not) to eat, click here >

Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

生酮飲食是以低碳水的飲食方式而聞名，而這樣的飲食法會讓身體生產酮體，酮體進到肝臟後以能量的型態被利用。生酮飲食亦可稱為低碳飲食、低碳高脂飲食(LCHF)等

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如果你有喝過添加XCT油〈椰子油中萃取出中鏈脂肪酸(8碳脂肪酸+10碳脂肪酸)，商品名是XCT，濃度是椰子油的6倍〉或腦辛烷值油〈brain octane oil，辛酸來自椰仁及棕櫚仁〉的防彈咖啡，那你已經體驗過這些可以提升腦部能量的油品所帶來的效果