{"id":37586,"date":"2024-11-16T13:42:03","date_gmt":"2024-11-16T05:42:03","guid":{"rendered":"https:\/\/damakey.com\/?p=37586"},"modified":"2024-11-19T13:43:12","modified_gmt":"2024-11-19T05:43:12","slug":"%e9%81%8b%e5%8b%95","status":"publish","type":"post","link":"https:\/\/damakey.com\/?p=37586","title":{"rendered":"\u904b\u52d5"},"content":{"rendered":"\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"683\" height=\"1024\" data-id=\"37587\" src=\"https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/753428250.017685-683x1024.jpeg\" alt=\"\" class=\"wp-image-37587\" srcset=\"https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/753428250.017685-683x1024.jpeg 683w, https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/753428250.017685-200x300.jpeg 200w, https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/753428250.017685-768x1152.jpeg 768w, https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/753428250.017685-585x878.jpeg 585w, https:\/\/damakey.com\/wp-content\/uploads\/2024\/11\/753428250.017685.jpeg 800w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u6709\u6c92\u6709\u514d\u8cbb\u5e7e\u4e4e\u53ef\u9632\u6cbb\u767e\u75c5\u7684\u8655\u65b9\u5462\uff1f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6709\uff0c\u90a3\u5c31\u662f\u904b\u52d5(Exercise)\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Imagine your doctor offers you something that will cut your risk of heart attack, stroke, diabetes, obesity, cancer and Alzheimer&#8217;s disease. It&#8217;s free, there are few side effects and it&#8217;s up to you when you take it. Even better, the more you take the healthier you will get. Would you go for it?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(\u904b\u52d5)\u53ef\u4ee5\u964d\u4f4e\u7f79\u60a3\u5fc3\u81df\u75c5\u3001\u4e2d\u98a8\u3001\u80a5\u80d6\u3001\u963f\u8332\u6d77\u9ed8\u75c7\u7b49\u7b49\u7684\u98a8\u96aa\uff0c\u554f\u984c\u5728\u65bc\u7576\u4e8b\u4eba\u9858\u4e0d\u9858\u610f\u8d77\u800c\u884c\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2026the US government&#8217;s advice on physical activity. That prescribes 150 minutes per week of moderate aerobic activity, such as brisk walking, ballroom dancing or gardening, or 75 minutes of more vigorous cycling, running or swimming.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u7f8e\u570b\u653f\u5e9c\u90e8\u9580\u5c0d\u570b\u6c11\u904b\u52d5\u91cf\u7684\u5efa\u8b70\u662f\uff1a<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. \u6bcf\u661f\u671f\u81f3\u5c11\u6709150\u5206\u9418\u4ee5\u4e0a\u7684\u4e2d\u5f37\u5ea6\u6709\u6c27\u904b\u52d5\uff0c\u8b6c\u5982\u5feb\u8d70\u3001\u8df3\u821e\u6216\u5f9e\u4e8b\u5712\u85dd\u6d3b\u52d5\uff0c\u6216\u8005<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. \u6bcf\u661f\u671f\u81f3\u5c11\u670975\u5206\u9418\u4ee5\u4e0a\u7684\u5f37\u5ea6\u904b\u52d5\uff0c\u5982\u9a0e\u81ea\u884c\u8eca\u3001\u8dd1\u6b65\u6216\u6e38\u6cf3\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Physical activity works by stimulating the circulation, flushing out fatty deposits in blood-vessel walls and dilating small veins and arteries that could otherwise cause a heart attack or stroke. It also helps to destroy dangerous forms of fat: it alters the structure of triglyceride particles in the bloodstream, for example, making them easier for enzymes to destroy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u4fc3\u9032\u8840\u6db2\u5faa\u74b0\uff0c\u6e05\u7406\u8840\u7ba1\u58c1\u4e0a\u6c88\u7a4d\u7269\uff0c\u64f4\u5f35\u5c0f\u975c\u8108\u53ca\u52d5\u8108\uff0c\u6709\u52a9\u9810\u9632\u5fc3\u81df\u75c5\u6216\u4e2d\u98a8\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u6709\u52a9\u65bc\u6e1b\u5c11\u4f4e\u5bc6\u5ea6\u81bd\u56fa\u9187\uff0c\u5b83\u6539\u8b8a\u4e86\u4e09\u9178\u7518\u6cb9\u8102\u7684\u7d50\u69cb\uff0c\u4f7f\u5176\u5bb9\u6613\u88ab\u9176\u5206\u89e3\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(\u4e09\u9178\u7518\u6cb9\u916f\u662f\u6975\u4f4e\u5bc6\u5ea6\u8102\u86cb\u767d\u548c\u4e73\u7cdc\u5fae\u7c92\u7684\u4e3b\u8981\u7d44\u6210\u90e8\u5206\uff0c\u5728\u65b0\u9673\u4ee3\u8b1d\u904e\u7a0b\u4e2d\u5b83\u4f5c\u70ba\u80fd\u6e90\u548c\u98df\u7269\u4e2d\u7684\u8102\u80aa\u7684\u904b\u8f38\u5de5\u5177\u8d77\u2026\u2026\u3002\u5176\u80fd\u91cf\u5bc6\u5ea6\u70ba\u91a3\u985e\u548c\u86cb\u767d\u8cea\u7684\u5169\u500d\uff089\u5927\u5361\u6bcf\u514b\uff09\u3002\u5728\u5c0f\u8178\u5167\uff0c\u4e09\u9178\u7518\u6cb9\u916f\u5728\u8102\u80aa\u9176\u548c\u81bd\u6c41\u7684\u4f5c\u7528\u4e0b\u88ab\u5206\u89e3\u70ba\u7518\u6cb9\u548c\u8102\u80aa\u9178\u5f8c\u9032\u5165\u8840\u7ba1\u3002\u5728\u8840\u6db2\u5167\u5b83\u91cd\u7d44\uff0c\u5f62\u6210\u8102\u86cb\u767d\u7684\u7d44\u6210\u90e8\u5206\u3002\u5b83\u7684\u4f5c\u7528\u5305\u62ec\u5411\u7d30\u80de\u904b\u8f38\u8102\u80aa\u9178\u3002\u4e0d\u540c\u7684\u7d44\u7e54\u53ef\u4ee5\u91cb\u653e\u8102\u80aa\u9178\u6216\u8005\u5438\u6536\u8102\u80aa\u9178\u4f5c\u70ba\u80fd\u6e90\u3002\u8102\u80aa\u7d30\u80de\u53ef\u4ee5\u7522\u751f\u548c\u5132\u85cf\u4e09\u9178\u7518\u6cb9\u916f\u3002\u5047\u5982\u8eab\u9ad4\u9700\u8981\u8102\u80aa\u9178\u4f5c\u70ba\u80fd\u6e90\u6642\u5347\u7cd6\u7d20\u6703\u4fc3\u4f7f\u8102\u80aa\u9176\u5206\u89e3\u4e09\u9178\u7518\u6cb9\u916f\uff0c\u91cb\u653e\u81ea\u7531\u8102\u80aa\u9178\u3002\u7531\u65bc\u8166\u7121\u6cd5\u4f7f\u7528\u8102\u80aa\u9178\u4f5c\u70ba\u80fd\u6e90\uff0c\u4e09\u9178\u7518\u6cb9\u916f\u4e2d\u7684\u4e19\u4e09\u9187\u6703\u88ab\u8f49\u5316\u70ba\u8461\u8404\u7cd6\u4f9b\u8166\u4f5c\u70ba\u80fd\u6e90\u4f7f\u7528\uff0c\u800c\u8102\u80aa\u9178\u4e5f\u53ef\u5728\u809d\u4e2d\u8f49\u5316\u70ba\u5927\u8166\u53ef\u5229\u7528\u7684\u916e\u9ad4\u3002\u5047\u5982\u8166\u5c0d\u8461\u8404\u7cd6\u7684\u9700\u8981\u5927\u65bc\u8eab\u9ad4\u5167\u7684\u542b\u91cf\u6642\uff0c\u8102\u80aa\u7d30\u80de\u4e5f\u6703\u5c07\u4e09\u9178\u7518\u6cb9\u916f\u5206\u89e3\u3002\u2026\u2026\u4e09\u9178\u7518\u6cb9\u916f\u4e00\u65e6\u904e\u5ea6\u589e\u52a0\uff0c\u826f\u6027\u7684\u9ad8\u5bc6\u5ea6\u8102\u86cb\u767d\u81bd\u56fa\u9187\u6703\u6e1b\u5c11\uff1b\u800c\u60e1\u6027\u7684\u4f4e\u5bc6\u5ea6\u8102\u86cb\u767d\u81bd\u56fa\u9187\u53ef\u80fd\u5728\u8840\u7ba1\u58c1\u5167\u5806\u7a4d\uff0c\u5c0e\u81f4\u901a\u9053\u8b8a\u7a84\u3002\u6709\u6642\u53ef\u80fd\u5f62\u6210\u51dd\u584a\u3002\u2026.~\u7dad\u57fa\u767e\u79d1)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise rouses cells to become more responsive to insulin, so they remove more glucose from the blood. Muscle contractions activate a protein in muscle and fat cells called AS160, which improves glucose absorption. Once activated, AS160 spurs the cells to send &#8216;transporter molecules&#8217; to their outer surface to draw glucose inside. Without those transporters, glucose can\u2019t pass through the cell membrane.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u589e\u5f37\u4e86\u7d30\u80de\u5c0d\u80f0\u5cf6\u7d20\u7684\u654f\u611f\u5ea6\uff0c\u53ef\u4ee5\u628a\u66f4\u591a\u7684\u8461\u8404\u7cd6(\u8840\u7cd6)\u5f9e\u8840\u6db2\u4e2d\u79fb\u51fa\u3002\u808c\u8089\u7684\u6536\u7e2e\uff0c\u6703\u9a45\u52d5\u808c\u8089\u548c\u8102\u80aa\u7d30\u80de\u4e2dAS160\u86cb\u767d\u8cea\uff0c\u4fc3\u9032\u8461\u8404\u7cd6\u7684\u5438\u6536\u3002AS160\u4e00\u65e6\u958b\u59cb\u904b\u4f5c\uff0c\u50b3\u8f38\u5206\u5b50\u5c31\u6703\u5206\u4f48\u5728\u7d30\u80de\u5916\u5074\u4f86\u5438\u6536\u8461\u8404\u7cd6\u3002\u6c92\u6709\u90a3\u4e9b\u50b3\u8f38\u5206\u5b50\uff0c\u8461\u8404\u7cd6\u662f\u7121\u6cd5\u7a7f\u904e\u7d30\u80de\u819c\u800c\u88ab\u5438\u6536\u7684\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This isn&#8217;t the only beneficial effect of exercise. Active muscles use up lots of adenosine triphosphate, the molecule (ATP) that fuels most living cells. As ATP dwindles, an enzyme called AMPK triggers cells to generate ATP by absorbing and burning more fatty acids and glucose. Muscle contractions activate AMPK, encouraging this process.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u808c\u8089\u6703\u7528\u4e09\u78f7\u9178\u817a\u82f7(ATP)\u4f86\u7522\u751f\u80fd\u91cf\u3002\u7576\u4e09\u78f7\u9178\u817a\u82f7(ATP)\u4e0d\u8db3\u7684\u6642\u5019\uff0c\u6536\u7e2e\u7684\u808c\u8089\u6703\u4fc3\u4f7fAMPK\u9019\u7a2e\u9176\u7684\u5206\u6ccc\u3002AMPK\u5247\u5438\u6536\u3001\u71c3\u71d2\u8102\u80aa\u9178\u53ca\u8461\u8404\u91a3\u4f86\u7522\u751f\u808c\u8089\u9700\u8981\u7684\u4e09\u78f7\u9178\u817a\u82f7(ATP).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(\u6240\u4ee5\uff0c\u904b\u52d5\u7684\u4eba\u4e0d\u6703\u80a5\u80d6)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Added protection against cancer might also come from exercise&#8217;s ability to activate AMPK. Another of this enzyme&#8217;s jobs is to dispose of unwanted cell detritus, including faulty or mutated DNA that might trigger cancer if it stayed around. The same process also works in brain cells, suggesting that exercise might help to stave off neuro-degeneration.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u7522\u751f\u7684AMPK\u9176\uff0c\u4e5f\u6709\u52a9\u65bc\u6e05\u7406\u7d30\u80de\u5ee2\u68c4\u6b98\u6e23\uff0c\u5305\u62ec\u6709\u554f\u984c\u7684\u7d30\u80de\u6216DNA\u8b8a\u7570\u7684\u7d30\u80de\uff0c\u53ef\u4ee5\u9632\u764c\u3002\u540c\u4e00\u500b\u9053\u7406\uff0c\u904b\u52d5\u4e5f\u6709\u52a9\u65bc\u6e05\u7406\u6211\u5011\u7684\u8166\uff0c\u907f\u514d\u795e\u7d93\u7d30\u80de\u9000\u5316\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Since then, more evidence has stacked up, especially for elderly people. Over-fifty-fives who do not exercise tend to have poorer cognitive functions &#8211; such as memory and learning skills &#8211; than contemporaries who swim, garden or cycle a few times a week. Such activities also appear to have lasting benefits: middle-aged people who exercise at least twice a week cut their risk of developing dementia in their sixties and seventies..<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u898f\u5f8b\u7684\u904b\u52d5(\u6e38\u6cf3\u3001\u5712\u85dd\u3001\u9a0e\u81ea\u884c\u8eca\u7b49\u7b49)\u6709\u52a9\u65bc\u4fc3\u9032\u8a18\u61b6\u53ca\u5b78\u7fd2\u7b49\u8a8d\u77e5\u80fd\u529b\uff0c\u9019\u5c0d\u4e0a\u4e86\u5e74\u7d00\u7684\u4eba(55\u6b72\u4ee5\u4e0a\u7684\u4eba)\u76ca\u5f62\u91cd\u8981\u3002\u5f9e\u4e2d\u5e74\u958b\u59cb\u6709\u904b\u52d5\u7fd2\u6163\u7684\u4eba\uff0c\u5230\u4e86\u516d\u3001\u4e03\u5341\u6b72\u60a3\u5931\u667a\u75c7\u7684\u98a8\u96aa\u5c07\u5927\u5e45\u964d\u4f4e\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2026The brain needs a large supply of oxygen and nutrients via an intricate network of capillaries. Exercise encourages growth of these supply lines.\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u8166\u7684\u904b\u4f5c\u6709\u8cf4\u5065\u5168\u7684\u6bdb\u7d30\u5fae\u8840\u7ba1\u628a\u6c27\u548c\u990a\u6599\u9001\u9054\u3002\u904b\u52d5\u53ef\u4ee5\u4fc3\u9032\u6bdb\u7d30\u5fae\u8840\u7ba1\u7684\u5065\u5168\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise keeps the brain running smoothly, too. It stimulates the release of neurotransmitters, such as dopamine, serotonin and noradrenaline, which regulate signalling in the brain. These are the same compounds that drugs for attention-deficit hyperactivity disorder and depression are designed to increase. Physical activity also triggers the release of compounds, such as &#8220;insulin-like growth factor-1\u2018 and \u2019brain-derived neurotrophic factor, that encourage the growth of new neurons and connections between them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u523a\u6fc0\u795e\u7d93\u50b3\u8f38\u7269\u8cea\u7684\u5206\u6ccc\uff1a\u591a\u5df4\u80fa\u3001\u8840\u6e05\u7d20\u3001\u6b63\u814e\u4e0a\u817a\u7d20\u3002\u6cbb\u7642\u6ce8\u610f\u529b\u4e0d\u8db3\u904e\u52d5\u75c7\u53ca\u6182\u9b31\u75c7\u7684\u85e5\u7269\u4e2d\uff0c\u5c31\u6709\u4e00\u6a23\u7684\u7269\u8cea\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u4e5f\u6703\u4fc3\u9032\u300c\u985e\u80f0\u5cf6\u7d20\u751f\u9577\u56e0\u5b50-1\u300d\u3001\u300c\u8166\u6e90\u6027\u795e\u7d93\u71df\u990a\u56e0\u5b50\u300d\u7684\u5206\u6ccc\uff0c\u9019\u4e9b\u6703\u4fc3\u9032\u795e\u7d93\u5143\u53ca\u795e\u7d93\u50b3\u5c0e\u7684\u751f\u9577\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u7d50\u8ad6\uff1a\u8981\u904b\u52d5\uff0c\u800c\u4e14\u8981\u898f\u5f8b\u7684\u904b\u52d5\uff0c\u90a3\u6a23\u6709\u76ca\u8eab\u5fc3(\u8166)\u7684\u5065\u5eb7\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6839\u64da\u66f4\u65b0\u7684\u7814\u7a76\u986f\u793a\uff0c\u904b\u52d5\u4e0d\u662f\u4fc3\u9032\u8166\u7684\u8a8d\u77e5\u80fd\u529b\u7684\u5145\u5206\u689d\u4ef6\uff0c\u800c\u662f\u5fc5\u8981\u689d\u4ef6\u3002\u904b\u52d5\u4e0d\u5fc5\u7136\u8166\u888b\u4e00\u5b9a\u66f4\u9748\u5149\uff0c\u4f46\u662f\u8166\u888b\u8981\u66f4\u9748\u5149\u3001\u8a8d\u77e5\u80fd\u529b\u8981\u66f4\u597d\uff0c\u4e0d\u904b\u52d5\u662f\u4e0d\u884c\u7684\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u627e\u4e00\u7a2e\u5f37\u5ea6\u8207\u6642\u9593\u8db3\u5920\uff0c\u800c\u4e14\u5c0d\u81ea\u5df1\u65b9\u4fbf\u6613\u884c\u559c\u6b61\u7684\u904b\u52d5\u65b9\u5f0f\uff0c\u7136\u5f8c\u6301\u4e4b\u4ee5\u6046\uff0c\u5c31\u662f\u8eab\u5fc3\u5065\u5eb7\u4e4b\u9053\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*\uff1aNew Scientist, How to be human, 2019, New Scientist<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2024\/11\/16 \u904b\u52d5 Damakey<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6709\u6c92\u6709\u514d\u8cbb\u5e7e\u4e4e\u53ef\u9632\u6cbb\u767e\u75c5\u7684\u8655\u65b9\u5462\uff1f \u6709\uff0c\u90a3\u5c31\u662f\u904b\u52d5(Exer&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-37586","post","type-post","status-publish","format-standard","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts\/37586","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=37586"}],"version-history":[{"count":1,"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts\/37586\/revisions"}],"predecessor-version":[{"id":37588,"href":"https:\/\/damakey.com\/index.php?rest_route=\/wp\/v2\/posts\/37586\/revisions\/37588"}],"wp:attachment":[{"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=37586"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=37586"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/damakey.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=37586"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}