参考文献
- 书名：
- 轻断食:要瘦身先戒糖
- 作者：
- 麦克尔·莫斯利博士
- 本章字数：
- 9989
- 更新时间：
- 2024-02-22 16:02:23
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High glycaemic foods, overeating, and obesity. D Ludwig et al, Pediatrics, 1999, 103:E26.
7 Effects of diet on metabolism in humans. D Ludwig, Harvard Medical School, 2012.
8 Risk of cardiovascular and all-cause mortality in individuals with diabetes mellitus, impaired fasting glucose, and impaired glucose tolerance. E L Barr et al, Australian Diabetes, Obesity, and Lifestyle Study, 2007. http://www.ncbi.nlm.nih.gov/pubmed/17576864.
9 Glucose tolerance status and risk of dementia in the community. T Ohara et al, Neurology, 2011, http://www.neurology.org/ content/77/12/1126.abstract.
10 Looking older: the effect of higher blood sugar levels. Leiden University Med Center, 2011. http://www.research.leiden.edu/news/looking-older-blood-sugar-plays-a-role.html.
11 Who would have thought it? An operation proves to be the most effective therapy for adult-onset diabetes mellitus. W J Pories et al, Annals of Surgery, 1995. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1234815/.
12 Type 2 diabetes: etiology and reversibility. R Taylor, Diabetes Care, 2013. http://care.diabetesjournals.org/content/36/4/1047.short.
13 Reappraisal of metformin efficacy in the treatment of type 2 diabetes: a meta-analysis of randomised controlled trials. R Boussageon et al, Plos, 2012. http://journals.plos.org/plosmedicine/article?id=10.1371 /journal. pmed.1001204.
14 Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol. E L Lim, Diabetologia, 2011. http://www.ncbi.nlm.nih.gov/pubmed/21656330.
15 Restoring normoglycaemia by use of a very low calorie diet in long-and short-duration type 2 diabetes. S Steven et al, Diabet Med, 2015.http://www.ncbi.nlm.nih.gov/pubmed/25683066.
16 The Mind-Body Diabetes Revolution, R Surwit, pub. Da Capo Press, 2005.
17 Ibid.
18 A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. E Donga, et al, Journal of Clinical Endocrinology & Metabolism, 2010,95(6):2963-8. http://www.ncbi.nlm.nih.gov/pubmed/20371664.
19 Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. O Ajala et al, American Journal of Clinical Nutrition, 2013. http://www.ncbi.nlm.nih.gov/pubmed/23364002.
20 Low carbohydrate diet to achieve weight loss and improve HbA1c in type 2 diabetes and prediabetes: experience from one general practice. D Unwin and J Unwin, Practical Diabetes, 2014.http://www.abc.net.au/catalyst/extras/low%20carb/Low%20Carb%20 Diet%20for%20Weight%20Loss%20and%20Diabetes%20-%20 Unwin%202014.pdf.
21 Myths, presumptions, and facts about obesity. K Casazza et al, New England Journal of Medecine, 2013. http://www.nejm.org/doi/full/10.1056/NEJMsa1208051.
22 The effect of rate of weight loss on long term weight management: arandomised controlled trial. K Purcell, University of Melbourne,The Lancet/Diabetes & Endocrinology, 2014. http://www.thelancet. com/journals/landia/article/PIIS2213-8587(14)70200-1/abstract.
23 The Minnesota starvation experiment. A Keys et al, University of Minnesota, 1944. http://www.apa.org/monitor/2013/10/hunger. aspx.
24 Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. C Zauner et al,American Journal of Clinical Nutrition, 2000. http://ajcn.nutrition.org/content/71/6/1511.full.
25 Myths, presumptions, and facts about obesity. K Casazza et al, New England Journal of Medecine, 2013. http://www.nejm.org/doi/full/10.1056/NEJMsa1208051.
26 Primary prevention of cardiovascular disease with a Mediterranean diet. R Estruch et al, New England Journal of Medicine, 2013. http://www.nejm.org/doi/full/10.1056/NEJMoa1200303#t=articleMethod.
27 Standardised mindfulness-based interventions in healthcare: an overview of systematic reviews and meta-analyses of RCTs. R A Gotink et al, Plos, 2015. http://journals.plos.org/plosone/article?id=10.1371 /journal. pone.0124344.
28 Primary prevention of cardiovascular disease with a Mediterranean diet. R Estruch et al, New England Journal of Medicine, 2013. http://www.nejm.org/doi/full/10.1056/NEJMoa1200303#t=articleMethod.
29 The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. M Kratz et al, European Journal of Nutrition, 2012. http://link.springer.com/article/10.1007 %2Fs00394-012-0418-1.
30 Mediterranean diet may lower risk of diabetes. American College of Cardiology, 2014. http://www.sciencedaily.com/releases/2014/03/140327100806.htm.
31 Mediterranean diet and invasive breast cancer risk among women at high cardiovascular risk in the PREDIMED trial. E Toledo et al, JAMA, 2015. http://archinte.jamanetwork.com/article.aspx?article id=2434738&resultClick=.
32 Mediterranean diet improves cognition. E H Martinez-Lapiscina et al, Journal of Neurology, Neurosurgery and Psychiatry, 2013. http://jnnp.bmj.com/content/84/12/1318.
33 Effects of initiating moderate alcohol intake on cardiometabolic risk in adults with type 2 diabetes. Y Gepner et al, Annals of Internal Medicine, 2015. http://annals.org/article.aspx?articleid=2456121.
34 Diet and the prevention of cardiovascular disease: physicians’ knowledge, attitudes, and practices. N Harkin et al, Journal of the American College Cardiology, 2015. http://content.onlinejacc.org/article.aspx?articleid=2198773.
35 Low-fat diet not a cure-all. Harvard School of Public Health, http://www.hsph.harvard.edu/nutritionsource/low-fat/. Citing article: Low-fat dietary pattern and weight change over 7 years: the Women’s Health Initiative Dietary Modification Trial. B V Howard et al,Journal of the American Medical Association, 2006.
36 Trends in mean waist circumference and abdominal obesity among US adults 1999-2012, E S Ford et al, Journal of the AmericanMedical Association, 2014. http://jama.jamanetwork.com/article. aspx?articleid=1904816.
37 Diabetes Prevention Program (DPP). http://www.niddk.nih.gov/about-niddk/research-areas/diabetes/diabetes-prevention-program-dpp/Pages/default.aspx.
38 Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol. E L Lim, Diabetologia, 2011. http://www.ncbi.nlm.nih.gov/pubmed/21656330.
39 Restoring normoglycaemia by use of a very low calorie diet in long-and short-duration type 2 diabetes. S Steven et al, Diabet Med, 2015.http://www.ncbi.nlm.nih.gov/pubmed/25683066.
40 The pull of the past: when do habits persist despite conflict with motives? D Neal et al, USC, Personality and Social Psychology Bulletin, 2011. http://www.feinberg.northwestern.edu/sites/ipham/docs/WW_WIP20130122_Habits.pdf.
41 Slim by design: kitchen counter correlates of obesity. B Wansink et al, Cornell Univ, SSRN, 2015.
42 Are breaks in self-weighing associated with weight gain? E E Helander et al, Plos, 2014. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0113164.
43 The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women. M Harvie et al, British Journal of Nutrition,2013.http://www.ncbi.nlm.nih.gov/pubmed/23591120.
44 Does exercise without weight loss improve insulin sensitivity?R Ross, Diabetes Care, 2003.
45 Coronary heart disease and physical activity of work.J N Morris, Lancet , 1953, 265: 1053-1057.
46 Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and metaanalysis. E G Wilmot et al, Diabetologia, 2012.
47 Television viewing time and reduced life expectancy: a life table analysis. J L Veerman et al, British Journal of Sports Medicine, 2012.http://www.ncbi.nlm.nih.gov/pubmed/23007179.
48 Interrupting prolonged sitting impacts blood sugar metabolism. M C Peddie et al, American Journal of Clinical Nutrition, 2013.
49 Standing-based office work shows encouraging signs of attenuating post-prandial glycaemic excursion. J P Buckley et al, University of Chester, 2013. http://oem.bmj.com/content/early/2013/12/02/oemed-2013-101823.full.pdf?keytype=ref&ijkey=fvcEm117f zTcT51.
50 The effects of free-living interval-walking training on glycemic control, body composition, and physical fitness in type 2 diabetic patients: a randomized, controlled trial. K Karstoft et al, Diabetes Care, 2013. http://www.ncbi.nlm.nih.gov/pubmed/23002086.
51 High-intensity circuit training using bodyweight: Maximum Results With Minimal Investment. B Klika et al, ACSM’S Health & Fitness Journal, 2013. http://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/high_intensity_circuit_training_using_body_weight_.5.aspx.
52 Neural correlates of mindfulness meditation-related anxiety relief. F Zeidan et al, Social Cognitive and Affective Neuroscience, 2013.http://scan.oxfordjournals.org/content/early/2013/06/03/scan.nst041.full.pdf.
53 Gestational diabetes mellitus: clinical predictors and long-term risk of developing type 2 diabetes: a retrospective cohort study using survival analysis, A J Lee et al, Diabetes Care, 2007. http://www. ncbi.nlm.nih.gov/pubmed/17392549.
已经读完最后一章啦！
90%的人强烈推荐
小方药，大健康
第1章头、发诸疾——去头痛乌须发，小方内调外理越活越精神
- 书名：
- 小方药，大健康
- 作者：
- 卢维
- 本章字数：
- 2035
桑皮柏叶汤——让你的头发不干不枯，润泽乌亮
现在的年轻人都喜欢染头发，红色、咖啡色，甚至还有蓝色、白色，还可以把头发做成各种各样的造型，烫成碎碎卷、大波浪卷，这大概是一种潮流，是我这个老古董所不能理解的世界。
我们老家有一个小女孩，从出生开始就长了一头的卷发，微微的细卷，如果不用橡皮筋扎着，任意膨松的话，立刻变成一个“爆炸头”。从小到大，这个小女孩都比较内向，觉得自己格格不入，因为大家都叫她“卷毛”。而别人的头发都是乌黑发亮，笔直笔直的，唯独自己的头发又弯又黄。
但是，等她长到了二十来岁的时候，很多女孩子潮涌般地去理发店把自己的头发做成各种各样的造型时，唯独她的头发不用做，天生的自然卷，很好看。这时，她的自信来了。因为她的同学、朋友由于做头发的次数多了，头发受损非常严重，逐渐变得枯黄、开叉，而且掉头发非常厉害。只有她的头发，还和当年一样自然，一样好看。
有一次，我一下心血来潮，去了一家时尚的理发店。里面的店员看见我的头发有点点白，便推荐我要不要做一个护理。我问他怎么护理？他说，可以给你的头发上染色剂，染成黑色，这样你就显得年轻不少。
一看是这样一个护理过程，我就说不必了，多吃点黑芝麻、黑豆、核桃，头发慢慢就变黑了。再说年纪大了，头发变白也是正常现象。然后我就让他给剪短了一点就可以了。
当他帮我洗头的时候，我又发现，这小伙子的手怎么那么粗糙，指头上还裂开了好几个口子。我就问他，小伙子年纪不大，就在屋里剪头发，手怎么裂得这么厉害。他笑笑说，只有剪头发才会把手伤成这样，要是做别的工作，我的手就不是这样的。我问他这话怎么讲？
他说，天天和这些洗发水、护发素，还有各种各样的染发剂打交道，手怎么会不受伤。而且这些洗发剂都是化学用品，我们一天有好几百个客户，平均每人要接待四五十个客户，让你的手一天接触几十次化学用品，当然会受伤了。
说来也是，怪不得我亲戚家的孩子出生没几个月，新手妈妈给他买的洗发水都是无香无泪型的，而且用清水洗得多，洗发水很少用。经常在实验室里做实验的新手爸爸甚至强烈建议，新生儿尽量少用或者不用洗发水。于是，我问他，我刚才看你们同事给别人上染发剂的时候，不是戴着一次性手套吗？他说，那也不管用啊，上染色剂的时候可以戴手套，但是你给客人洗头的时候，是不能戴手套的。这样，客人还不以为你嫌他脏？
这么看来，每一行都有每一行的辛苦！
不过，像我这样不喜欢追求时尚的老头子来说，中国人天生的黄皮肤、黑头发是最漂亮的，用再好的染发剂，染得再像外国人，你的血液里流的还是炎黄子孙的血，写的还是方块字，说的还是普通话。
用染发剂把自己的头发染成各种颜色，用不了几个月，长出来的头发还是黑色，到时候再去染。周而复始，受伤的还是你的头发。只是受伤的头发不会说话，不会像理发店里那个小伙子说的那样，一到晚上，特别是冬天的晚上，手都不能放在被窝里，因为放在被窝里手就特别疼，只有放在外面，任由它冻着，至少这有不会觉得疼，可以睡一个安稳觉。而头发受伤了，最直接的表现就是出现枯黄，开叉，打结，脱发。
可偏偏我有一个女学生就是这样爱美之人。当大家都去染头发、做造型时，她肯定也在其中，发型几个月一变，这次是卷发，下次就是直发，再过几个月，就变成了外面是直的，里面是卷的。没到一年，她就把自己的头发弄得伤痕累累。后来，有一次下课后，她跑过来问我，说我们中医文化博大精深，有没有什么方法可以恢复受损的头发？我说，你这么问可就问对了，自古以来，人们对头发都非常重视。古时候，人们以“割发”来表达自己的忠贞。有关护发的方剂也有很多，但以你目前的受损情况，你要下苦功夫。
听我如此说，这位女学生非常高兴，问我是什么方剂？我说，这个方剂叫桑皮柏叶汤，出自《太平圣惠方》，用桑根白皮和柏叶各1000克，稍微弄碎一些，然后多用一些水泡着，放在火上煮，大概要沸腾个五至六次，把药里面的成分都渗透在水里了，然后去渣用药汁经常洗头。过程比较繁琐，但是效果非常好，而且要坚持一段时间。
她信誓旦旦地说，老师，我不怕，我一定会坚持下来的。
桑皮柏叶汤中，桑根白皮气味甘寒，《本草纲目》中记载，它可治“发鬓堕落，发槁不泽”，柏叶苦微温，有止血、乌须发、止咳喘的功效，能“黑润鬓发”，治“头发不生，头发黄赤”，二者合用，对染发、烫发造成的损害有恢复作用。这里还有一个传说。据说，秦始皇宫中的一个宫女，在项羽攻入咸阳时，逃入山中，饥饿之时，便以柏叶充饥。时间一长，身体强健，面色红润，更奇怪的是她的头发乌黑而长，成了“毛人”。到了汉武帝时，被人们发现了，此时，离她逃出秦宫已经二百余年。
话说那位女学生，自从我跟她说过这个“秘方”后，她的确都在努力去做，坚持了大半年后，头发又恢复了以前的光泽。而后，她把这个秘方在女同学间广传，并告诉她们，“千万别太过‘糟蹋’你的头发，我就是一个反例”。
对于广大喜欢染发、烫发的女性朋友来说，我和我的学生持一样的观点，乌黑发亮的头发其实挺好看的，等你到了我这个年纪，想要这样的头发，都难咯！