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嚼口香糖,竟能提高10-15%基础代谢率?科学子刊证实:“咀嚼”燃烧的热量超出想象!

2022-08-29 四五七 MedSci原创

《科学·进展》:首次测量了咀嚼时我们会消耗多少热量,咀嚼不同硬度的口香糖时,受试者的基础代谢率提高了10%-15%。

说起燃烧热量的方式,很少有人会想到咀嚼,但其实在日常生活中,我们用于“咀嚼”的热量占每日总能量消耗的3%,并且,如果你偏爱蔬菜沙拉和芹菜茎,消耗的热量还要更多。

近期发表在《科学·进展》的一项研究,首次测量了咀嚼时我们会消耗多少热量,咀嚼不同硬度的口香糖时,受试者的基础代谢率提高了10%-15%。

“我们发现,咀嚼食物消耗的热量超乎想象,更重要的是,食物越硬,能耗越大。”研究者Amanda Henry表示。

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研究招募了21名身体状况良好、没有牙科疾病,年龄在18-45岁的男性和女性志愿者。

志愿者们在经历一整晚的摄食后,带上一套特殊的“面罩”,半卧于实验床上,限制运动45分钟,“面罩”可以测量志愿者们吸入的氧气量和呼出的二氧化碳量,以此得到志愿者们静息时的基础代谢率(4.27 SD 0.53kJ/min)

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随后,志愿者们被要求咀嚼15分钟无气味、无味道、软口香糖,休息5分钟后,又咀嚼15分钟的硬口香糖。之所以选择无气味、无味道口香糖,主要是为了避免食物的气味和味道激活志愿者的消化系统,产生额外的能量消耗,导致不能精准测量“咀嚼”这一过程引起的能耗。

测量结果表明,相较于静息状态,咀嚼软口香糖时,志愿者能量消耗提高了10.2%(4.69 SD 0.53kJ/min),而咀嚼硬口香糖时,志愿者能量消耗提高了15.1%(4.91 SD 0.59kJ/min)

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用肌电图记录志愿者们咬肌的运动情况,可以看到,在咀嚼软口香糖时,志愿者们咀嚼频率高(1.15 SD 0.18Hz)、但咀嚼力度小(72SD 2.7μV),而咀嚼硬口香糖时,志愿者们咀嚼的频率低(1.06 SD 0.18Hz),但咀嚼力度更大(126SD 4.6μV),也就意味着,比起咀嚼的频率,咀嚼力度才是影响咀嚼耗能的关键。

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既然“咀嚼”时代谢率提高如此可观,某些聪明的小脑瓜是不是又开始把减肥的主意打到了“咀嚼”上,想着通过 “咀嚼”来减肥呢?

据调查,人们一天用于咀嚼的时间,最长的有75.7分钟,最短则为7.2分钟(难不成顿顿喝粥?)平均下来,每个人每天花在“咀嚼”上的时间为35.3分钟。假设食物质地和实验中的口香糖一样,那么一整天下来,“咀嚼”所产生的能耗不到总能耗的1%。

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不过我们也说了,前提是“假设食物质地和实验中的口香糖一样”,而事实上,即使是硬口香糖(209 kPa),坚硬程度也不到苹果的10%(3.41 MPa),更不用提生胡萝卜(4.57 MPa),因此才有了我们开头提到的,每日用于咀嚼的能量消耗约占日常耗能的3%。

人类的近亲——猩猩每天要耗费数小时用于咀嚼,(倭黑猩猩约4.5小时,红毛猩猩约6.6小时),特别是当黑猩猩吃生肉时,能耗可达到每小时400kcal,可以想象,在茹毛饮血的时代,人类祖先每天一定也花费许多时间用于咀嚼,咀嚼消耗的能量远非今天的人类可比。

想当年,人类祖先好不容易学会了切割食材,用火加工食物,大大降低了咀嚼的难度和时间,才使得人类的腮帮子越进化越小,他们一定没想到有一天后世的人类为了减肥,会把主意打到咀嚼这件事上。

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(图源网络)

不管怎么说,想要提高“咀嚼”时的能量消耗,多吃坚果、蔬菜类等天然食品,保持食物的原汁原味,少吃精加工食物,但如果想要靠着“咀嚼”来减肥,没等体重瘦下来,很可能先收获了一副锻炼过度的腮帮子。

 

参考文献:

1.van Casteren A, Codd JR, Kupczik K, Plasqui G, Sellers WI, Henry AG. The cost of chewing: The energetics and evolutionary significance of mastication in humans. Sci Adv. 2022 Aug 19;8(33):eabn8351. doi: 10.1126/sciadv.abn8351. Epub 2022 Aug 17. PMID: 35977013; PMCID: PMC9385136.

2.https://www.science.org/content/article/chewing-burns-more-calories-you-think-and-may-have-shaped-our-evolution

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    2022-09-06 Boyinsh
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    2022-09-05 小小医者

    #口香糖#,竟能提高10-15%#基础代谢率#,虽然能#减肥#,会不会减寿?

    0

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    2022-08-29 ms9000000382086630

    谢谢谢谢美女支持

    0

  5. [GetPortalCommentsPageByObjectIdResponse(id=1643198, encodeId=b5fc1643198a8, content=<a href='/topic/show?id=2b1839e516c' target=_blank style='color:#2F92EE;'>#咀嚼#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=63, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=39751, encryptionId=2b1839e516c, topicName=咀嚼)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=715a23143514, createdName=Boyinsh, createdTime=Tue Sep 06 19:07:51 CST 2022, time=2022-09-06, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1243236, encodeId=3d2f12432363f, content=<a href='/topic/show?id=32803836185' target=_blank style='color:#2F92EE;'>#口香糖#</a>,竟能提高10-15%<a href='/topic/show?id=96de421216c' target=_blank style='color:#2F92EE;'>#基础代谢率#</a>,虽然能<a href='/topic/show?id=023031264fd' target=_blank style='color:#2F92EE;'>#减肥#</a>,会不会减寿?, beContent=null, objectType=article, channel=null, level=null, likeNumber=139, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=38361, encryptionId=32803836185, topicName=口香糖), TopicDto(id=42121, encryptionId=96de421216c, topicName=基础代谢率), TopicDto(id=31264, encryptionId=023031264fd, topicName=减肥)], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/Random/55971dc507c93968175ce7cc1e177b372a83869f.jpg, createdBy=f63e4754896, createdName=小小医者, createdTime=Mon Sep 05 02:31:54 CST 2022, time=2022-09-05, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1613888, encodeId=f4771613888ee, content=<a href='/topic/show?id=d87e6e25687' target=_blank style='color:#2F92EE;'>#热量#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=93, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=67256, encryptionId=d87e6e25687, topicName=热量)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=bba919440409, createdName=ms2536978994064944, createdTime=Tue Aug 30 11:07:51 CST 2022, time=2022-08-30, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1241798, encodeId=c6641241e9895, content=谢谢谢谢美女支持, beContent=null, objectType=article, channel=null, level=null, likeNumber=72, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=/v1.0.0/img/user_icon.png, createdBy=23625508782, createdName=ms9000000382086630, createdTime=Mon Aug 29 09:20:04 CST 2022, time=2022-08-29, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1241795, encodeId=710b1241e9543, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=87, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=/v1.0.0/img/user_icon.png, createdBy=23625508782, createdName=ms9000000382086630, createdTime=Mon Aug 29 09:16:38 CST 2022, time=2022-08-29, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1241794, encodeId=cf641241e94e3, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=81, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=/v1.0.0/img/user_icon.png, createdBy=23625508782, createdName=ms9000000382086630, createdTime=Mon Aug 29 09:14:37 CST 2022, time=2022-08-29, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1241797, encodeId=2e691241e9722, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=89, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=/v1.0.0/img/user_icon.png, createdBy=23625508782, createdName=ms9000000382086630, createdTime=Mon Aug 29 09:19:06 CST 2022, time=2022-08-29, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1241796, encodeId=fcdf1241e9659, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=96, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=/v1.0.0/img/user_icon.png, createdBy=23625508782, createdName=ms9000000382086630, createdTime=Mon Aug 29 09:17:59 CST 2022, time=2022-08-29, status=1, ipAttribution=)]
    2022-08-29 ms9000000382086630

    学习

    0

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    2022-08-29 ms9000000382086630

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