--- title: "運動後怕胖不吃　反而體重上升！ - FoodNo1.com" description: "運動後1小時內吃對食物　瘦得快！一般民眾都有一個不正確的迷思，就是運動完不能吃東西，或運動後吃東西容易變胖！奇美醫學中心一般消化系外科主治醫師林逸峰指出，許多人擔心運動後進食會枉費努力運動的成果而不吃東西，這樣反而造成體重變胖。只要適當補充增加肌肉修補林逸峰醫師表示，運動後吃東西更容易瘦！因為運動後..." url: "https://foodno1.com/ch-dishes-menu/seafood-type/3539-2017-07-01-18-00-16.html" date: "2026-06-27T07:36:41+00:00" language: "zh-TW" --- # 運動後怕胖不吃 反而體重上升！ No.1 Admin [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年6月30日 點擊數: 1838 ![](https://foodno1.com/images/obhealthno1/2017-07/e47417954d.jpeg) **運動後1小時內吃對食物 瘦得快！** 一般民眾都有一個不正確的迷思，就是運動完不能吃東西，或運動後吃東西容易變胖！消化系外科主治醫師林逸峰指出，許多人擔心運動後進食會枉費努力運動的成果而不吃東西，這樣反而造成體重變胖。 **只要適當補充增加肌肉修補** 林逸峰醫師表示，運動後吃東西更容易瘦！因為運動後肌肉細胞經過消耗能量和收縮刺激，需進食一份均衡營養輕食，例如小餐包1個＋無糖豆漿260cc+香蕉1根來增加肌肉修補，才不會流失肌肉量而讓基礎代謝率下降，只要適當補充，並不易造成脂肪堆積，但也不是因此就可以無限制的進食。 **碳水化合物：蛋白質＝3：1** 營養科營養師劉珮芬強調，運動後進食的重點在於「時間」、「種類」及「份量」，建議每次運動後1小時內進食，依循運動強度與時間來補充，運動後黃金比例（碳水化合物：蛋白質＝3：1，熱量約250-300大卡）的飲食，讓個人增肌，提升基礎代謝又可達到減脂效果。她並提供運動後飲食範例如下： **細嚼慢嚥就對了！** 一般民眾對於運動後吃東西時，到底慢慢吃是比較會變胖或變瘦？也是有不正確的迷思。劉珮芬營養師表示，其實，無論運動前後或不運動時，都應養成細嚼慢嚥的習慣，這樣進食後的飽足感，會因為胃部有食物而擴張時，將訊息傳至大腦而停止進食。如果進食速度太快，食物大量進入胃部，當訊號還未傳達到大腦前，已經吃進過多的食物和熱量，肥胖的機率也就可能提升。(林逸峰 - 美醫學中心一般消化系外科主治醫師; 劉珮芬 - 奇美醫學中心營養科營養師) - [ 海鮮 ](https://foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 一家人飲品 ](https://foodno1.com/component/tags/tag/%E4%B8%80%E5%AE%B6%E4%BA%BA%E9%A3%B2%E5%93%81.html) - [ 炒蜆 ](https://foodno1.com/component/tags/tag/%E7%82%92%E8%9C%86.html) - [ 龜苓膏 ](https://foodno1.com/component/tags/tag/%E9%BE%9C%E8%8B%93%E8%86%8F.html) - [ 義大利料理 ](https://foodno1.com/component/tags/tag/%E7%BE%A9%E5%A4%A7%E5%88%A9%E6%96%99%E7%90%86.html) - [ 夏季 ](https://foodno1.com/component/tags/tag/season-summer.html) - [ 秋季 ](https://foodno1.com/component/tags/tag/season-autumn.html) - [ 冬季 ](https://foodno1.com/component/tags/tag/season-winter.html) - [ 補氣 ](https://foodno1.com/component/tags/tag/qi-tonic.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/ch-dishes-menu/seafood-type/3539-2017-07-01-18-00-16.html#person", "url": "https://foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "《家的味道·食譜》", "item": "https://foodno1.com/ch-dishes-menu.html" }, { "@type": "ListItem", "position": 3, "name": "海鮮食譜", "item": "https://foodno1.com/ch-dishes-menu/seafood-type.html" }, { "@type": "ListItem", "position": 4, "name": "保健養生", "item": "https://foodno1.com/foodno1dailyrecipes/dir/health-recipes.html" }, { "@type": "ListItem", "position": 5, "name": "飲食健康", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 6, "name": "運動後怕胖不吃　反而體重上升！", "item": "https://foodno1.com/ch-dishes-menu/seafood-type/3539-2017-07-01-18-00-16.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "運動後怕胖不吃　反而體重上升！", "image": "https://foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 減肥, 減脂, 細嚼慢嚥, 林逸峰, 劉珮芬, 奇美醫學中心, 一般消化系外科, 營養科", "recipeCuisine": "中式料理", "recipeCategory": "運動後怕胖不吃　反而體重上升！", "video": { "@type": "VideoObject", "name": "運動後怕胖不吃　反而體重上升！", "description": "Meta Description", "thumbnailUrl": "https://foodno1.com/", "contentUrl": "https://foodno1.com/ch-dishes-menu/seafood-type/3539-2017-07-01-18-00-16.html?markdown=1", "uploadDate": "2017-06-30T06:46:34-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-06-30T06:46:34-04:00", "dateCreated": "2017-06-30T06:46:34-04:00", "dateModified": "2017-06-30T06:46:34-04:00" } ```