關於 analysis plus power ，我們在網路上蒐集到這些相關的討論、資訊與評價

感謝 莊昕悅營養師 製圖 被營養耽誤的繪畫設計師🤣🤣
只是小筆記，有些paper還沒看完，之後都會有完整版發文，單純分享，歡迎互相討論唷！
希望我指導教授看到不會問我 阿我癌症的有沒有整理🤭

#吉米健身營養 #運動營養博士Jimmy #小筆記

碳水：
1. 碳水佔比：正常飲食佔50-60%、減醣飲食20-40%、生酮飲食10%以下。
2. 碳水主要來源是全榖雜糧、水果、蔬菜與牛奶，所以生酮飲食的碳水部分幾乎只能吃蔬菜、豆魚蛋肉、油脂與堅果種子。
3. 生酮飲食目前研究，不影響運動表現，但不建議在增肌期使用。
4. 精製糖（營養標示碳水化合物下面那行「糖」），每日建議攝取量：男生50g以下、女生40g以下。
5. 60公斤的人平均肝醣在肝中約100g，在肌肉中約350g。
6. 每公斤肌肉中肝醣含量為15g (1.5%)。肌肉約等於40%體重。
7. 肝醣帶水很重，肝醣1g會帶2.7g水，總重2.7+1=3.7g。如果你60 kg，肌肉量24 kg (佔24%)，肝醣量360g(1.5%)，水重為972g，肌肉加帶水總重為1.3 kg。
8. 運動後建議補充簡單醣類（精製醣）1.2g/kg體重，回補肝醣。
9. 碳水可以增加胰島素，胰島素不能幫助肌肉合成，但可以預防肌肉降解。
10. 飲食中碳水比例55%，最長壽。所以低碳飲食，除非攝取植物性蛋白與脂肪為主，不然不建議長期使用。

脂肪：
1. 肉類包含蛋白質與脂肪，肉吃多不會只有蛋白質攝取高，脂肪也會攝取過多。
2. 減脂時普遍不缺脂肪，酪梨與堅果都與屬於油脂類，再健康都不需要多吃。
3. 膽固醇大部分是內生性的，跟吃海鮮蛋黃無關，蛋黃一天可以超過一顆。
4. 脂肪補充不會增加耐力型運動表現。

蛋白質：
1. 減脂期飲食蛋白質高比例（1.6g/kg體重以上），可以幫助肌肉維持。
2. 重訓後，肌肉蛋白在48小時內，肌肉合成速度都會提高，這段時間都可以補充優質蛋白質或乳清。
3. 2001年Esmarck文獻認為運動後2小時內補充蛋白質對肌力提昇及肌肥大效果比較有效。（後幾年文獻很多不認同，認為蛋白質合成時間不應該這麼狹隘）
4. 平常人每餐一次吸收的蛋白質平均上限為20g。蛋白質攝取會隨著年紀而增加，老年人平均每餐上限約為40g。
5. 但有阻力訓練維持的人，蛋白攝入40g比20g有更高的肌肉蛋白合成。
6. 較新文獻認為，年輕人單餐攝入的優質蛋白質（即乳清）平均為0.31 g / kg。
7. 40 g蛋白質可以在夜晚睡眠中維持較高的肌肉蛋白質合成速率。
8. 最優質蛋白質（擁有全面性胺基酸）來源：蛋、牛奶、乳清。
9. 每公斤體重要吃多少g蛋白質？成人1.1、老人1.2、耐力訓練1.3-1.7、阻力訓練1.6-2.2。
10. 植物性蛋白缺乏全面胺基酸，可使用兩種素食蛋白（例如穀類與豆類）搭配使用及增加使用量，一樣有增肌效果。
11. 高蛋白飲食可以有效減少肝臟脂肪堆積。

牛奶與乳製品：
1. 豆漿是豆魚蛋肉類，牛奶是乳品類，不一樣。
2. 骨質疏鬆建議負重訓練與補充蛋白質以外，要額外補充鈣1000-1200 mg、維生素D3 800 I.U.，約等於3瓶牛奶、曬太陽20 min。
3. 即使都有補充蛋白質、維生素D3 、鈣，沒有負重訓練，可能會有骨密度下降的問題。
4. 增加骨密度最好的運動，跳繩！
5. 肌少症建議負重訓練與補充蛋白質，可減少TypeII肌肉降解，預防肌少症發生。

減重：
1. 減重的過程中，脂肪減少的比例要占減少總重量70％才算有效減重。（每減重1kg，要減脂肪重0.7kg以上。）
2. 減重一定要熱量赤字，沒有熱量赤字使用任何減脂方法都是無效的。
3. 隔日斷食：一天正常飲食，隔天吃800大卡內循環。
4. 五二輕斷食：五天正常飲食，二天吃500大卡內。
5. 186斷食：一天18小時不吃東西，6小時內進食完畢。
6. 間些性斷食可以減重/減脂、改善胰島素阻抗，降血糖血壓，降低體內發炎反應。但對於改善血脂差異不大。
7. 減脂期3個月後一定要進休息期，改善代謝適應造成的減重卡關。
8. 作弊日是指休息日，類是像五二輕斷食的那五天，是正常飲食，不是暴食！
9. 休息期的介入可以保留較多的肌肉並同時減少更多的脂肪，且基礎代謝率也不會因為熱量赤字而大幅下降。
10. 充足的睡眠有更好的減脂效果。
11. 科學文獻已經證實，沒有運動後燃脂效應。
12. 女生最健康體脂為22%，17％以下有停經的可能。
13. 訓練強度愈強，後續所帶來的減脂效果愈好。有氧減脂效果沒有比較好。
14. 運動當下是燃燒肝醣不是脂肪，運動當下不會減脂。
15. 運動的減脂效應是肌肉搶走脂肪原本要拿走的碳氫能源，使的脂肪能量收入少，開始減脂。
16. 運動後馬上進食，對於整體減脂效果更好。
17. 訓前訓後的營養支持，對於運動表現沒有影響。

增肌：
1. 運動後補充碳水0.9g /kg +蛋白質0.3 g/kg體重，可以幫助肝醣回補及肌肉合成。
2. 增肌期，新手熱量多500-1000大卡，肌肉合成快。但老手建議多250大卡即可，肌肉成長慢，過多熱量容易轉為脂肪。
3. 肌肉合成需要：重訓刺激、全面性胺基酸（優質蛋白質）的補充。
4. 碳水補充不會增加肌肉合成。

運動營養：
1. 文獻中認為pre-workout中最有效的補充劑就是肌酸與丙胺酸，可以增加運動表現。
2. 水合型肌酸是目前被公認最有效形式，每天5g補充即可。填充期被證明不需要也可以慢慢到達肌酸最大存量。
3. 文獻中證實HMB，對於新手肌肉成長十分有效。
4. 運動前補充咖啡因可以提高運動表現。
5. 低肝醣對於短時間（45m）運動不影響運動表現，但長時間會。
6. 高肝醣存量可以增加耐力型運動表現。
7. 耐力型運動可以增加粒線體數目，心室容積增加，有氧產能提昇。
8. 運動後補充碳水與蛋白質比例3:1，效果最好！（量要依照每人每日熱量換算）
9. 喝水量每天被建議每公斤體重30-40c.c. 但是科學文獻證實沒有喝水量建議（因為個體差異太大，所以要適當調整）
10. 喝水不會提昇代謝率幫忙減脂。
11. 喝冰水可以降低中心溫度，增加運動表現。
12. 人體在缺水2％才會感到口渴，3%會降低運動表現。
13. 運動中建議每15分鐘要喝一次水。
14. 含有醣類、胺基酸的運動飲料跟水比，更能提昇長時間的運動表現。

1. Margolis, L.M., et al., Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise: A Meta-analysis. Med Sci Sports Exerc, 2020.
2. Biolo, G., et al., Insulin action on muscle protein kinetics and amino acid transport during recovery after resistance exercise. Diabetes, 1999. 48(5): p. 949-57.
3. Seidelmann, S.B., et al., Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health, 2018. 3(9): p. e419-e428.
4. Goedecke, J.H., et al., Metabolic adaptations to a high-fat diet in endurance cyclists. Metabolism, 1999. 48(12): p. 1509-17.
5. Garthe, I., et al., Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab, 2011. 21(2): p. 97-104.
6. Phillips, S.M., A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Med, 2014. 44 Suppl 1(Suppl 1): p. S71-7.
7. Esmarck, B., et al., Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J Physiol, 2001. 535(Pt 1): p. 301-11.
8. Macnaughton, L.S., et al., The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep, 2016. 4(15).
9. Moore, D.R., Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Front Nutr, 2019. 6: p. 147.
10. Trommelen, J. and L.J. van Loon, Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients, 2016. 8(12).
11. van Vliet, S., N.A. Burd, and L.J. van Loon, The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. J Nutr, 2015. 145(9): p. 1981-91.
12. Lynch, H.M., et al., No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial. Int J Environ Res Public Health, 2020. 17(11).
13. Xu, C., et al., High-protein diet more effectively reduces hepatic fat than low-protein diet despite lower autophagy and FGF21 levels. Liver Int, 2020.
14. Kemmler, W., et al., Effects of High-Intensity Resistance Training on Osteopenia and Sarcopenia Parameters in Older Men with Osteosarcopenia-One-Year Results of the Randomized Controlled Franconian Osteopenia and Sarcopenia Trial (FrOST). J Bone Miner Res, 2020. 35(9): p. 1634-1644.
15. Cienfuegos, S., et al., Effects of 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity. Cell Metab, 2020. 32(3): p. 366-378.e3.
16. Tinsley, G.M., et al., Time-restricted feeding plus resistance training in active females: a randomized trial. Am J Clin Nutr, 2019. 110(3): p. 628-640.
17. Nedeltcheva, A.V., et al., Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med, 2010. 153(7): p. 435-41.
18. Lytle, J.R., et al., Predicting Energy Expenditure of an Acute Resistance Exercise Bout in Men and Women. Med Sci Sports Exerc, 2019. 51(7): p. 1532-1537.
19. Huhmann, K., Menses Requires Energy: A Review of How Disordered Eating, Excessive Exercise, and High Stress Lead to Menstrual Irregularities. Clin Ther, 2020. 42(3): p. 401-407.
20. Kuo, C.H. and M.B. Harris, Abdominal fat reducing outcome of exercise training: fat burning or hydrocarbon source redistribution? Can J Physiol Pharmacol, 2016. 94(7): p. 695-8.
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【給自己一個機會紅起來】❤️
Give Yourself A Chance To Shine

如果說宇宙的力量可以分為五種，那那五種力量就是金、木、水、火和土了。

世界萬物萬事都能以這五行去分類，而每個人的八字就是這五行的獨特混合體。這混合體遇到外在人事物的五行力量時，就會產生不同的吉凶禍福局面。

我個人經驗是，就算有著同樣八字的雙胞胎，也不會有一模一樣的命運，因為面相有細微之分，姓名的字義、音韻、筆畫和含義也會有不同的靈動力，影響著雙胞胎的命運。

看命，關鍵就在於找出自己需要的五行是什麼。這很考經驗，不是把八字裡的五行加減乘除一番就能斷出。如果這第一步搞錯，全盤的分析就會錯得一塌糊塗了。

在捉準需要的五行後，再來就是引導客人如何在衣食住行方面去補運，進而趨吉避凶。坦白說，如果客人不照著做，其實來看命也沒什麼意思。

知道未來好或不好，然後就聽天由命嗎？那豈不是只是花錢，來聽我說出你人生電視連續劇的劇透而已嗎？

我見了那麼多客人後，自己有個感想。如果人生一切都很安好，但自己就是開心不起來，這樣活著如行屍走肉，太痛苦了。

在批八字時，我都會告訴客人該用什麼顏色來旺自己。不要小看色彩學，每個顏色都有它們的五行。我也多次以色彩學，幫助一些客人應徵成功，在疫情期間依然能奏效。

但在七彩繽紛的顏色當中，只要我一提到紅色，客人們的反應普遍都很大。

什麼？那麼亮啊？
我的老婆說看不慣我穿這色！
那不是天天過年嗎？
我以前的命理師也是這麼說，
但我就是沒有做。

我的答案：你穿了幾十年這樣的顏色，也不見得你好。想命好一點，何不試一下我說的顏色？

紅能分出深淺、濃淡、明暗和不同的色度。沒有人叫你每天穿得像紅包似的。你每天穿黑，也不見得你像包青天那般的黑白分明。

附上A小姐和B先生「走紅」後的個別見證。

寫這電郵見證的B先生，在九月與我做了個後續諮詢。我遠遠看到他時，就已在想，怎麼身上絲毫沒有改變，而且還一副苦瓜臉？

他說，當初我三月見他時，他剛買了一堆衣服。顏色雖不利他，但他不捨得丟，而且老婆也不支持他穿紅色。公司裡的人也都是穿暗色的。

我說，那些新衣你也穿了幾個月了，可以拿去捐給有需要的人，佈施也不算浪費。老婆固然好意，但命是你自己的，你痛苦只有你自己知。

對待自己的命運，我們應該持有科學家的研究精神。你不去做這個實驗，你永遠不會知道我說的到底對不對。做這個實驗不難，不妨叫你的太太給你一個機會去改變。

換衣服顏色而已，又不是叫你換老婆。😂

與其內心糾結直到頭腦打結，我永遠選擇踏出第一步試一下。Never try, never know.

我一生人經歷了那麼多起起落落，老實告訴大家，命好起來時，心豁然開朗時，那種感覺真的很爽。不信，你試一下。

————————————

If the energies in the Universe can be categorised, they would come in the 5 forms of Metal, Wood, Water, Fire and Earth.

All manifestations, be it things or events, in this world falls under these 5 elements, and each and every one of our Bazi is the combination of these 5 elements. The interaction between these elements in our Bazi and those in our circumstances will result in myriad of happenings, good fortunes or otherwise.

My personal experience tells me that even though 2 person may have exactly the same Bazi, but their destinies may turn out different. Reasons being the discrepancy in their facial features, the meanings, tonality, character strokes and essence of their names.

The crux of reading your own destiny lies in uncovering which of the 5 elements is or are mandatory for you. This calls for plenty of practical experience. It is not simply doing simple math of plus, minus, multiply and divide. If this first step is wrong, the whole deck of cards will surely collapse.

After deciphering the correct element, the next step is do guide the client on how to use it to boost their energies in all aspects, from external clothing and living environment to what they eat so as to attract good tidings and ward off misfortunes. Frankly, if the client is uncooperative, the whole of point of Bazi analysis would have been lost.

To know how your future will unfold but behave like a sitting duck? That’s just like buying a movie ticket to watch a preview of your life drama, isnt it?

I had this thought after seeing so many clients: if one’s life is seemingly smooth sailing but one remains unhappy, such zombie-like existence is very painful.

During a typical Bazi analysis session, I would always recommend the client certain colours favourable to him or her to boost the luck. Never underestimate the power of colours. Each colour has its own elemental nature. I have used this successfully several times to help clients succeed at their job interviews, even during this pandemic period.

However as soon as I mentioned the red colour, reactions from my clients tended to be bigger than usual.

Why?
Such a bright colour?
My wife said she’s not used to me in this colour!
That’s like Chinese New Year everyday!
The previous master I consulted said so too, but I did not heed the advice.

My answer: if you have been wearing your same old colours for the past many years and getting not much favours from Lady Luck, why not give my suggestion a try?

There are many tones and shades of Red. Nobody is asking you to dress like a big red ang bao (red packet) everyday. Dressing black everyday doesn’t make you Justice Bao either.

Attached are testimonies from Miss A and Mr B after they went red.

Mr B. came to me in September for a follow-up consultation. When I saw him from afar, I was thinking why there wasn’t any sign of change in him. He even sported a sour face.

He told me that after seeing me in March, he had just bought some clothes in colours that were unfavourable to him. He couldn’t bear to throw them away, and his wife didn’t really support him wearing red either. He said his colleagues were all wearing darker colours.

I told him that those clothes he bought had already served him for several months and he could donate them away. That would not constitute wastage. His wife may have good intentions but your destiny is your own business and only you know your sufferings.

We ought to treat our destiny with the spirit of a scientist. If you don’t experiment, you will never know if my methods work. This experiment is a simple one, ask your wife to support you this once.

It’s only changing the colour of your clothes, not asking to change your wife. 😂

Rather than getting oneself in knots, I will always choose to take the first step. Never try, never know.

My life’s journey has been that of ups and downs. Frankly speaking, when the winds begin blowing in your sails, and lift your spirit, those emotions are exhilarating. Don’t believe me? Try it out yourself.

Is a U.S.-China hot war imminent?｜Lee Yee

In July, Pompeo claimed the American policy towards China is harsher than the one towards the Soviet Union in the Cold War era. The approach has been shifted from “listening to its words and watching its deeds” to “ignoring its words and only watching its deeds”. Recent developments show that the U.S. is striding closer and closer to a complete de-linkage with China. The recall of the ambassador from China was just a prelude. What followed was the U.S. official interpretation that “one China policy” is not equivalent to “one China principle”, plus the emphasis that “the U.S. holds no specific standpoint towards the sovereignty of Taiwan”. Furthermore, during the visit of Krach, U.S. Under Secretary of State, Tsai Ing-wen stated that “Taiwan has the determination to take the critical step”. Adding fuel to this, Hsiao Bi Khim, Taiwan’s delegate at the Taipei Economic and Cultural Representative Office in the U.S., introduced herself as the “Taiwan Ambassador to the U.S.” on Twitter. In view of all these, is the U.S. going to establish diplomatic relation with Taiwan? Will it turn out to be the “October surprise” before the U.S. presidential election? In response, China dispatched fighter jets to violate the airspace of Taiwan, and as “Global Times” put it, “this was not a gesture of warning, but an actual combat exercise of attacking Taiwan”. In return, Taiwan authority urged China “not to underestimate its armed forces' resolve in safeguarding Taiwan”. As tension keeps building up across the Strait, will the U.S. intervene and finally trigger a U.S.-China hot war?

For the last few months, while analyzing the situation, quite a few observers have drawn upon the “Thucydides trap” originated from an ancient Greek historian. According to this theory, when an emerging power threatens to displace an existing great power as an international hegemony, there will be an unavoidable tendency towards war.

To be frank, these observers may have well overestimated the strength of China. Thanks to its huge population, China has become the second largest economic entity in the world. But we are now living in an era that national strength is rather defined by technological advancement. In reality, China is militarily inferior to Russia and technologically lagging far behind major western countries. To put it simply, China is yet to be capable of challenging the American dominance.

Back in the 1980s, in the heyday of its economic development, Japan has significantly outperformed the U.S. in the capital market, and some American scholars have come to the “Japan No.1” conclusion. Despite this, there was never a sign of military confrontation between U.S. and Japan. A decade later, the formation of the European Union posed new challenge to the American supremacy. But again, the two did not come anywhere close to a war. So why has the emergence of China, which in fact lacks the capabilities to overwhelm the U.S., aroused much anticipation of war?

Rudolph Rummel, an American professor of political studies, have made a thorough analysis on the correlation between wars and democracy in human history. After humans surviving a thousand years of darkness, it was not until the independence of the U.S. in 1776 that unveiled a democratic institution with public elections, separation of powers, multi-party system as well as freedom of speech, press, religion and assembly. After more than a hundred years, in 1900 there were only 13 democratic countries in the world. And after another decade, in 2015 the rose to 130, and dictatorial states without meaningful elections have become the minority.

According to Rummel’s statistics, there were 371 wars between 1816 and 2005. Among them, 205 were fought between two dictatorial countries and 166 between democratic and dictatorial ones. Interestingly, there had not been a single war between democratic countries. The conclusion is all too obvious: if there were only democratic states on earth, wars would not happen.

And here lies the fundamental reason why the “Thucydides Trap” has been more valid in the old days when dictatorial systems prevailed, but has failed to apply in contemporary cases between two democratic countries. And it also explains why the competitions between the U.S. and Japan or the EU have not led to any war, while the challenge from China will probably end up differently.

In a democratic system, to wage a war requires a consensus among the government, legislature, media and public opinion. It is rather a matter of the people’s collective will than the ruler’s subjective decision. Whereas within a dictatorial structure, no approval from the legislature is needed, media and public opinion are never respected and judicial challenge simply does not exist. A dictator or oligarch can just go to war at will.

From a dictator’s point of view, whether to enter a war or not is not subject to external circumstance, but the domestic status of his ruling. When a dictator’s position gets shaken by severe economic downturn and widespread public discontent, he will try to divert domestic dissatisfaction by means of foreign maneuvers. The dictator tends to single out those “non-conforming groups”, as so identified by the “little pink” Chinese patriots, and tries bullying them, as what the CCP is doing in India, Hong Kong and Inner Mongolia. The objective is to distract attention with extreme nationalism. More often than not, stirring up external instability has become a tactic to secure domestic stability of the dictator’s rule.

Perhaps a shrewd dictator will weigh up the strength of his counterpart before taking action. Nevertheless, the intrinsically defective system may hinder the dictator from understanding the reality and accessing different views. And personal intellectual and intelligent inadequacies may also breed unrealistic self-inflating belief. The resulted stupidity can make a tragedy more imminent than everyone may expect.

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Episode 131, A Textual Analysis
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We open with Char sitting too close to the screen who goes on to tell Bell not to sit to close to the screen. In the background is Purple Pony - not sitting too close to the screen and the only blameless character in this entire story. Bell ignores mom's instruction and makes a virtue of sitting too close to the screen by pulling faces. She gets so close she accidentally nudges the camera.
[The opening "Hi" was from later in the VOD and got pulled to the front to set up Char to fail.]

As Bell runs out of and back into shot, we get the first hint of the cooped-up energy that will power the following drama. A misunderstanding occurs between touching and moving - in the literal interpretation of a three year old, accidentally touching the cam isn't deliberately moving it. The potential for conflict increases.

Char rightly involves Bell in her hair drying choices and the shot finishes on Purple Pony exhibiting an expression that tells us what it takes to survive in this household; Pony's seen things we people wouldn't believe.

Char is attacked by her own domestic appliance, makes an appeal for sympathy but gets a wide Pony grin. She puts on a brave face, Bell attempts her first strangulation then possesses the stream, Char gives her first 'not like this' speech explaining why Bell and chores don't mix. Bell proves she and chores don't mix by jumping on freshly folded laundry which fully triggers Char leading to Act 2.

Act 2 - full Bell meltdown. Char's ultra-mom skills birth Bell off the bed and slowly out of the world of pain she created for herself but she's still full of "no". Char counters with breathing, hugging and drinking but Bell responds by banning her from talking to Chat. Char deploys an entire bookshelf plus water plus science in what is rapidly becoming turn based combat then Bell makes a fatal mistake. Instead of banning mommy from making animal noises she instead bans Chat from reading a book we can't see anyway (well, she is only three!). Bell is slowly running out of "no", Char corners her into talking about her feelings (scary, am I right fellas?).

Act3 - age check, strangle #2 and Bell's in possession again. Char counters with "hug" but Bell cruelly starts to follow her knowing full well mommy's got more used to losing followers than gaining them. Bed incursion and the stream is knocked flat, Char enters the fray but Bell kicks clean over her to floor the stream again - our vision's blurred: medic!. Then Bell shows how she did it by kicking her mommy but it's too late: we lost this one Chat. A knockout, two falls or a submission, them's the rules. Game over.

Editor: James 'MOV r0,r0' Staples https://www.youtube.com/channel/UCcn-XPhePJ5D5Uc6ExWG3PA