--- title: "吃生菜減重　當心子宮、攝護腺都受害 - FoodNo1.com" description: "吃生菜減重，對身體很不好。習慣吃生菜減重，日積月累，不但會讓基礎代謝率下降、增加復胖機會，還容易子宮變寒，導致女性產生子宮肌瘤、子宮腺瘤，男性出現攝護腺肥大機率也會增加。 減重別讓基礎代謝率往下掉..." url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3260-2016-09-06-06-07-03.html" date: "2026-06-29T08:31:31+00:00" language: "zh-TW" --- # 吃生菜減重 當心子宮、攝護腺都受害 No.1 Admin [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年8月29日 點擊數: 1698 ![](https://foodno1.com/images/obhealthno1/2016-09/e4b7b74bed.jpeg) 吃生菜減重，對身體很不好。周宗翰, 台北市立聯合醫院仁愛院區中醫科主治醫師, 在2016台北健康產業博覽會「健康美講堂」中提醒，習慣吃生菜減重，日積月累，不但會讓基礎代謝率下降、增加復胖機會，還容易子宮變寒，導致女性產生子宮肌瘤、子宮腺瘤，男性出現攝護腺肥大機率也會增加。 #### 減重別讓基礎代謝率往下掉 生冷食物不利減重與健康 周宗翰表示，生菜屬於生冷食物，長時間、大量吃，很容易讓基礎代謝率下降，而減重最重要的是不要讓基礎代謝率下降，因此吃生菜減重長期來說對減重並沒幫助，還會讓子宮、攝護腺等更為虛寒，造成不良影響。因此吃青菜時，青菜一定要煮熟，對健康比較好。 #### 聰明減重 進食順序很重要 周宗翰提醒，若以節食、不吃食物減重，身體在飢餓狀態下，基於自我保護機制，基礎代謝率也會下降，當基礎代謝率下降，減重注定不會成功。因此周宗翰醫師強調，減重時一定要吃東西，且吃東西的順序很重要，最好先喝湯，再吃煮熟的青菜，接下來吃肉類食物，再來吃澱粉類食物，肉可以和飯一起吃，最後再吃水果。水果如果飯前吃，血糖容易飆升，血糖暴起暴落，之後很快就會產生飢餓感，所以飯後吃水果可避免血糖快速上升。 #### 晚上盡量不要吃水果 減重不吃粗澱粉易復胖 另外，水果可以在白天、中午吃，晚上則不要吃水果，以免造成水腫等問題。女性若有痛經問題，晚上吃水果也可能讓痛經更惡化。周宗翰醫師也提醒，減重最好別吃蛋糕、巧克力、糕餅類甜食，這類精製類甜食會讓細胞老化、DNA受損，吃澱粉類食物時，盡量多選擇南瓜、地瓜、山藥、米飯等粗的澱粉，即使在減重，也要吃澱粉類食物，否則就算體重降下來，也很容易復胖。 #### 流汗可提升基礎代謝率 想要提升基礎代謝率，就得規律運動，但也要記得，運動不宜過量，也不建議上下樓梯。周宗翰醫師指出，流汗有助提升基礎代謝率，做蒸汽浴有助排汗，在做蒸氣浴時，可適量補充運動飲料，運動飲料最好和水以一比一比例稀釋，減少糖分攝取。 #### 想要減重 睡眠要充足 對於減重者來說，睡眠也是非常重要，睡眠充足，身體才會大量分泌瘦體素。周宗翰醫師建議，民眾睡前可以泡腳，以改善睡眠品質，泡腳時可以空掌拍打膝蓋內側，方向由內往外，促進血液循環，或拍打腿部內側、外側，由上往下以空掌拍打，幫助消水腫。 ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3260-2016-09-06-06-07-03.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": "每日"3 餸一湯"", "item": "https://foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "吃生菜減重　當心子宮、攝護腺都受害", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3260-2016-09-06-06-07-03.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "吃生菜減重　當心子宮、攝護腺都受害", "image": "https://foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "減重, 基礎代謝率, 生菜, 周宗翰, 子宮, 攝護腺, 痛經, 中醫, 生冷食物, 飲食, 食物", "recipeCuisine": "中式料理", "recipeCategory": "吃生菜減重　當心子宮、攝護腺都受害", "video": { "@type": "VideoObject", "name": "吃生菜減重　當心子宮、攝護腺都受害", "description": "Meta Description", "thumbnailUrl": "https://foodno1.com/", "contentUrl": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3260-2016-09-06-06-07-03.html?markdown=1", "uploadDate": "2016-08-29T02:04:07-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-08-29T02:04:07-04:00", "dateCreated": "2016-08-29T02:04:07-04:00", "dateModified": "2016-08-29T02:04:07-04:00" } ```