有人要我匿名代发：
有氧运动消耗脂肪，阻力训练消耗糖类。这是常见的说法。
任何运动类型对脂肪消耗，有一种关键过程
B Kiens et al. Am J Physiol. 1998 Aug.
Utilization of skeletal muscle triacylglycerol during postexercise recovery in h
umans
Abstract
The utilization of muscle triacylglycerols was studied during and after prolonge
d bicycle ergometer exercise to exhaustion in eight healthy young men. Two days
before exercise and in the postexercise recovery period, subjects were fed a car
bohydrate-rich diet (65-70% of energy from carbohydrates). Exercise decreased mu
scle glycogen concentrations from 533 +/- 18 to 108 +/- 10 mmol/kg dry wt, where
as muscle triacylglycerol concentrations were unaffected (49 +/- 5 before vs. 49
+/- 8 mmol/kg dry wt after exercise). During the first 18 h after exercise, mus
cle glycogen concentrations were restored to 409 +/- 20 mmol/kg dry wt. In contr
ast, muscle triacylglycerol concentrations decreased (P < 0.05) to a nadir of 38
+/- 5 mmol/kg dry wt, and muscle lipoprotein lipase activity increased by 72% c
ompared with values before exercise. Pulmonary respiratory exchange ratio values
of 0.80-0.82 indicated a relatively high fractional lipid combustion despite th
e high carbohydrate intake. From 18 to 42 h of recovery, muscle glycogen synthes
is was slow and muscle triacylglycerol concentrations and lipoprotein lipase act
ivity were restored to the preexercise values. It is concluded that muscle triac
ylglycerol concentrations are not diminished during exhaustive glycogen-depletin
g exercise. However, in the postexercise recovery period, muscle glycogen resynt
hesis has high metabolic priority, resulting in postexercise lipid combustion de
spite a high carbohydrate intake. It is suggested that muscle triacylglycerols,
and probably very low density lipoprotein triacylglycerols, are important in pro
viding fuel for muscle metabolism in the postexercise recovery period.
虽然这是室内脚踏车的测试，不是典型的阻力训练运动而是有氧运动的典型。
实验过程，观察到肌细胞肝糖量从533 降至 108mmol/kg，而肌细胞脂肪量在运动前后都维
持在49mmol/kg，没变化。
之后观察到训练后18小时，肌肝糖补升到409mmol/kg。
也观察到肌脂蛋白脂解酶活性提高到72%。明显表示，恢复的能源是以消耗血液脂肪酸为主
。
无论有氧或是阻力训练，恢复时，肌纤维代谢会恢复肌肝糖。为了减少葡萄糖消耗，这时就
会增加消耗脂肪酸做为身体能量来源。
任何的训练都有效。
================
规律大便:
Food Science and Technology Series, Vol 15 [Fennema, Owen R.]
https://upload.cc/i1/2021/12/12/qHES4L.jpg
平均来说，人体7%的能量，来自大肠中糖类被细菌分解而再吸收的热量
大肠吸收率虽比小肠低，但食糜在小肠停留约3-5小时，在大肠停留多久则需要看个人的排
便习惯。
粪便排出的频率，会使大便量不同。不只是水分的差异，也有观察到营养物质再吸收的差异
。
eg
https://upload.cc/i1/2021/12/24/wIyrlU.jpg
这篇我以前花五分钟看论文打的, labmumi说我数据有写错, 有兴趣自己找== 很容易找
===============
帮助上大号的话，有几个地方可以检查一下
1. 饮食中钾的摄取
你喜欢吃维他命。但一般非处方的补充品，钾都不可能超过FDA管制的99mg. 可以先检查一
下钾的摄取量。
因为肠胃蠕动，要靠平滑肌的收缩去影响排便：
肠道是平滑肌组织组成~ 由自主神经系统控制。肠平滑肌是不能用意识去控制的部分。
肠道富有节奏的收缩对于消化食物、吸收和排除大便非常重要。而钾，作为电解质，参与了
肌肉收缩，包含肠道内的平滑肌。缺钾，则肠道蠕动会受到抑制，消化也会不良(胀气)。
如果平均每日摄取，离每日建议摄取量的差距较大，则可以试着提升到正常范围。
2. 利用肠道蠕动的特性
Colonic mass movements and peristalsis move intestinal contents distally into th
e rectum. Rectal filling activates mechanoreceptors in the rectal wall causing a
wareness of the need to defecate.
Colonic mass movements
Peristalsis in the ileum forces chyme into the caecum. Distention of the caecum
triggers the gastric colic reflex and colonic mass movements begin. Stimulated b
y stomach distension and colonic irritation, mass movements usually occur three
or four times a day, often during or immediately after meals. These strong waves
, which can last up to 30 minutes
餐后约30分钟内大肠蠕动是一天最强烈的时候。大肠蠕动将大便推进直肠》直肠扩张》引起
排便反射。
如有排便问题，配合天然促进的机转去大号是最合理的解决方法。
(其他还有喝水/吃太咸等等因素都会影响热量/食欲
喝水跟热量的关系经常是一个被嘲笑的问题
https://upload.cc/i1/2022/01/03/4JPXSE.jpg
尿颜色太深, 可以考虑喝更多一点. 喝很够的倒是不用== 差异非常小.
有兴趣自己找找
===========
哪一种积极的改变身体组成的方式对你最有用？
https://www.nature.com/articles/0800822
Abstract
OBJECTIVES:This present study describes weight control strategies used by a hete
rogeneous sample of US adults and their associations with weight and behaviour c
hange over time.
DESIGN:A prospective cohort study.
PARTICIPANTS:Participants for this study were 1120 US adults recruited from the
community who enrolled in a three-year intervention study to examine methods for
preventing age-related weight gain.
MEASURES:Measured body weight and self-reported behaviours related to body weigh
t (dieting practices, dietary intake and physical activity) were completed annua
lly for four years.
RESULTS:Over 70% reported using each of the following dieting strategies at leas
t once in four years: increase exercise (82.2%); decrease fat intake (78.7%); re
duce food amount (78.2%); and reduce calories (73.2%). Cumulative duration of us
e of these behaviours was brief (for example, even the most common behaviours we
re used only 20% of the time). Global reports of dieting were not predictive of
weight change over time. However, a dose–response relationship was observed bet
ween reported duration of use of several specific weight loss strategies over th
e four years and change in behaviours and weight gain.
CONCLUSIONS:These findings suggest that public health recommendations for weight
control may need to place greater emphasis on persistence of weight control beh
aviours.
一项对对1120个美国成年人的调查。
超过70%的人，在四年间都尝试过某种减肥特训。
最多的四种方法为
1. 运动 82.2% 38.8 周
2. 控制脂肪摄取 78.7% 50.0 周
3. 减少热量摄取 78.2% 34.9 周
4. 不吃甜食 73.3% 29.7 周
然而，在这篇调查报告中发现，在四年中，这些特训的持续时间都不长，持续最久的是控制
脂肪摄取的 50 周，最短是挨饿（4.1 周）
我们可以发现
1. 大部分人这些行为的持续时间都很短。
2. 越轻松执行越久
反过来说，[平常的生活方式]，是不是会让身形大幅度的走样，是一个值得注意的事。