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Sammy&Zoe

這是一個關於健康、學習與成長的頻道,讓我們陪你一起探索人生!

  1. Sep 17

    EP13 健康檢查與飲食焦慮|🍱

    資料來源與延伸閱讀 National Institute of Diabetes and Digestive and Kidney Diseases. Insulin Resistance & Prediabetes.https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistanceNational Institute of Diabetes and Digestive and Kidney Diseases. Diabetes Tests & Diagnosis.https://www.niddk.nih.gov/health-information/diabetes/overview/tests-diagnosisNational Institute of Diabetes and Digestive and Kidney Diseases. Nonalcoholic Fatty Liver Disease & NASH.https://www.niddk.nih.gov/health-information/liver-disease/nafld-nashRinella, M. E., et al. (2023). AASLD Practice Guidance on the Clinical Assessment and Management of Nonalcoholic Fatty Liver Disease. Hepatology, 77(5), 1797–1835.https://doi.org/10.1097/HEP.0000000000000323衛生福利部國民健康署。〈代謝症候群〉。https://www.hpa.gov.tw/Pages/List.aspx?nodeid=221American College of Sports Medicine. Physical Activity Guidelines.https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/National Cancer Institute. Cancer Staging.https://www.cancer.gov/about-cancer/diagnosis-staging/stagingNational Cancer Institute. Palliative Care in Cancer.https://www.cancer.gov/about-cancer/advanced-cancer/care-choices/palliative-care-fact-sheetWorld Health Organization. Healthy Ageing and Functional Ability.https://www.who.int/news-room/questions-and-answers/item/healthy-ageing-and-functional-abilityMatthews, D. R., et al. (1985). Homeostasis Model Assessment: Insulin Resistance and Beta-cell Function from Fasting Plasma Glucose and Insulin Concentrations in Man. Diabetologia, 28, 412–419.https://doi.org/10.1007/BF00280883本集內容提供一般健康教育。個人的健檢結果、診斷與治療,請由醫師依完整病史與檢查資料判斷。

  2. Sep 11

    EP12 是我沒自制力?還是我被引響了?|🐖

    資料來源與延伸閱讀U.S. Senate Committee on Commerce, Science, and Transportation. (2026). Plugged Out: Examining the Impact of Technology on America’s Youth.
https://www.commerce.senate.gov/meetings/chairman-cruz-announces-kids-screen-time-hearing/Horvath, J. C. (2026). Written Testimony before the U.S. Senate Committee on Commerce, Science, and Transportation.
https://www.commerce.senate.gov/wp-content/uploads/media/doc/Horvath_Written%20Testimony.pdfOECD. (2023). PISA 2022 Results, Volume II: Learning During—and From—Disruption.
https://doi.org/10.1787/a97db61c-enUNESCO. (2023). Global Education Monitoring Report 2023: Technology in Education—A Tool on Whose Terms?
https://gem-report-2023.unesco.org/Government Offices of Sweden. (2024). Government investing in more reading time and less screen time.
https://www.government.se/articles/2024/02/government-investing-in-more-reading-time-and-less-screen-time/Delgado, P., Vargas, C., Ackerman, R., & Salmerón, L. (2018). Don’t throw away your printed books: A meta-analysis on the effects of reading media on reading comprehension. Educational Research Review, 25, 23–38.
https://doi.org/10.1016/j.edurev.2018.09.003Flanigan, A. E., Wheeler, J., Colliot, T., Lu, J., & Kiewra, K. A. (2024). Typed versus handwritten lecture notes and college student achievement: A meta-analysis. Educational Psychology Review, 36.
https://doi.org/10.1007/s10648-024-09914-w

  3. Sep 3

    菜鳥自修室 | EP11 AI語句好煩!吃早餐的好處|🥪

    資料來源與延伸閱讀 Kobak, D., González-Márquez, R., Horvát, E.-Á., & Lause, J. (2025). Delving into LLM-assisted writing in biomedical publications through excess vocabulary. Science Advances, 11(27), eadt3813.https://doi.org/10.1126/sciadv.adt3813Kirchner, J. H., Ahmad, L., Aaronson, S., & Leike, J. (2023, January 31). New AI classifier for indicating AI-written text. OpenAI.https://openai.com/index/new-ai-classifier-for-indicating-ai-written-text/Zu, J., Fauss, M., & Li, C. (2025). Effects of generation model on detecting AI-generated essays in a writing test. In J. Wilson, C. Ormerod, & M. Beiting Parrish (Eds.), Proceedings of the Artificial Intelligence in Measurement and Education Conference (AIME-Con): Coordinated session papers (pp. 92–98). National Council on Measurement in Education.https://aclanthology.org/2025.aimecon-sessions.11/Liang, W., Yuksekgonul, M., Mao, Y., Wu, E., & Zou, J. (2023). GPT detectors are biased against non-native English writers. Patterns, 4(7), 100779.https://doi.org/10.1016/j.patter.2023.100779Al Ali, A., Helcl, J., & Libovický, J. (2026). Different time, different language: Revisiting the bias against non-native speakers in GPT detectors. In S. Baez Santamaria, S. A. Somayajula, & A. Yamaguchi (Eds.), Proceedings of the 19th Conference of the European Chapter of the Association for Computational Linguistics: Volume 4, Student Research Workshop (pp. 277–291). Association for Computational Linguistics.https://doi.org/10.18653/v1/2026.eacl-srw.20

  4. Aug 6

    菜鳥自修室 | EP10 NCAA頂尖運動員的生活管理與心態調整|🏀

    本集參考文獻 1.世界衛生組織:壓力的定義、症狀與基本處理方式 World Health Organization.Stress.WHO Questions and Answers. Updated 30 March 2026. 2.世界衛生組織壓力管理指南 World Health Organization.Doing What Matters in Times of Stress: An Illustrated Guide.Geneva: World Health Organization; 2020.ISBN:978-92-4-000392-7 3.工作要求與掌控感的關係,沒有想像中單純 Huth KBS, Chung-Yan GA.Quantifying the Evidence for the Absence of the Job Demands and Job Control Interaction on Workers’ Well-Being: A Bayesian Meta-Analysis.Journal of Applied Psychology. 2023;108(6):1060–1072.DOI:10.1037/apl0001066PMID:36442031 4.工作要求、掌控感與社會支持模型 Häusser JA, Mojzisch A, Niesel M, Schulz-Hardt S.Ten Years On: A Review of Recent Research on the Job Demand–Control–Support Model and Psychological Well-Being.Work & Stress. 2010;24(1):1–35.DOI:10.1080/02678371003683747 5.未完成目標容易持續干擾注意力,形成計畫後干擾可能下降 Masicampo EJ, Baumeister RF.Consider It Done! Plan Making Can Eliminate the Cognitive Effects of Unfulfilled Goals.Journal of Personality and Social Psychology. 2011;101(4):667–683.DOI:10.1037/a0024192PMID:21688924 6.睡前寫下待辦事項與入睡時間 Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL.The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists.Journal of Experimental Psychology: General. 2018;147(1):139–146.DOI:10.1037/xge0000374PMID:29058942 7.工作中斷與情緒耗竭 Pachler D, Kuonath A, Specht J, Kennecke S, Agthe M, Frey D.Workflow Interruptions and Employee Work Outcomes: The Moderating Role of Polychronicity.Journal of Occupational Health Psychology. 2018;23(3):417–427.DOI:10.1037/ocp0000094PMID:29144151 8.關閉通知可能減少壓力並改善工作表現 Effects of Task Interruptions Caused by Notifications From Communication Applications on Strain and Performance.Journal of Occupational Health. 2023;65(1):e12408.DOI:10.1002/1348-9585.12408PMID:37280752 9.睡眠時間與心理健康 Zhang J, He M, Wang X, Jiang H, Huang J, Liang S.Association of Sleep Duration and Risk of Mental Disorder: A Systematic Review and Meta-Analysis.Sleep and Breathing. 2024;28(1):261–280.DOI:10.1007/s11325-023-02905-1PMID:37642884 10.睡眠規律性、失眠、疲勞與情緒症狀 Coelho J, Pecune F, Levavasseur Y, et al.From Improved Sleep Regularity to Reduced Sleep Complaints and Mental Health Conditions: A Population-Based Interventional Study Using a Smartphone-Based Virtual Agent.Sleep. 2023;46(9):zsad165.DOI:10.1093/sleep/zsad165PMID:37282717 11.飲食改善與重度憂鬱症:SMILES試驗 Jacka FN, O’Neil A, Opie R, et al.A Randomised Controlled Trial of Dietary Improvement for Adults With Major Depression—the SMILES Trial.BMC Medicine. 2017;15(1):23.DOI:10.1186/s12916-017-0791-yPMID:28137247 12.地中海飲食與憂鬱症狀的統合分析 Bizzozero-Peroni B, Martínez-Vizcaíno V, Fernández-Rodríguez R, et al.The Impact of the Mediterranean Diet on Alleviating Depressive Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrition Reviews. 2025;83(1):29–39.DOI:10.1093/nutrit/nuad176PMID:38219230 13.運動對憂鬱、焦慮與心理壓力的影響 Singh B, Olds T, Curtis R, et al.Effectiveness of Physical Activity Interventions for Improving Depression, Anxiety and Distress: An Overview of Systematic Reviews.British Journal of Sports Medicine. 2023;57(18):1203–1209.DOI:10.1136/bjsports-2022-106195PMID:36796860 14.世界衛生組織身體活動建議 World Health Organization.WHO Guidelines on Physical Activity and Sedentary Behaviour: At a Glance.Geneva: World Health Organization; 2020.ISBN:978-92-4-001488-6 15.孤獨感、社會支持與心理健康結果 Wang J, Mann F, Lloyd-Evans B, Ma R, Johnson S.Associations Between Loneliness and Perceived Social Support and Outcomes of Mental Health Problems: A Systematic Review.BMC Psychiatry. 2018;18(1):156.DOI:10.1186/s12888-018-1736-5PMID:29843662

  5. Aug 6

    菜鳥自修室 | EP9 大腦?大腿?蛋白質?|🧠

    本集主要研究出處 1.走路速度、平衡、椅子起立與失智風險 Ma L, et al.Balance, Strength, and Risk of Dementia: Findings From the Health and Retirement Study and the English Longitudinal Study of Ageing.The Journals of Gerontology: Series A. 2024.DOI:10.1093/gerona/glae165PMID:38918945 美國 Health and Retirement Study,HRS 與英國 English Longitudinal Study of Ageing,ELSA。共納入5,658名及3,667名參與者,檢測走路速度、半前後腳站立平衡與椅子起立表現,再追蹤失智發生情形。研究支持身體功能較差與較高失智風險存在關聯,但屬於觀察性研究,不能直接證明因果。 2.女性雙胞胎的腿部爆發力、認知老化與腦部灰質 Steves CJ, Mehta MM, Jackson SHD, Spector TD.Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins.Gerontology. 2016;62(2):138–149.DOI:10.1159/000441029PMID:26551663 研究納入324名女性雙胞胎,基準平均年齡55歲。腿部爆發力較好的參與者,十年後的認知功能變化較佳;部分同卵雙胞胎接受磁振造影後,也觀察到腿部力量與腦部灰質等結構指標的關聯。這仍是觀察性研究,不能解讀成「練腿已被證明可以增加灰質或預防失智」。 3.肌力、心肺適能與日後失智 Zhang Y, DeFina LF, Leonard D, et al.Muscle Strength and Later Incident Dementia and Related Mortality: The Cooper Center Longitudinal Study.Journal of Physical Activity and Health. 2025;22(12):1621–1628.DOI:10.1123/jpah.2025-0058PMID:40973072 研究納入7,755名參與者,以一次最大反覆的腿推及臥推測量下肢與上肢肌力。中等下肢肌力組最初呈現較低的失智風險,但進一步調整心肺適能後,關聯只剩邊界顯著;研究結論是,調整心血管危險因子與心肺適能後,沒有觀察到明確的肌力與失智風險關聯。 這篇正好支持第三段的核心:腿部力量可能是整體身體適能的一部分,不能把所有效果都單獨歸因於腿部肌肉。 4.肌少症、輕度認知障礙、阿茲海默症與其他失智症 Amini N, Ibn Hach M, Lapauw L, et al.Meta-analysis on the Interrelationship Between Sarcopenia and Mild Cognitive Impairment, Alzheimer’s Disease and Other Forms of Dementia.Journal of Cachexia, Sarcopenia and Muscle. 2024;15(4):1240–1253.DOI:10.1002/jcsm.13485PMID:38715252 這篇統合分析共納入77項研究、92,058名受試者。肌少症與輕度認知障礙、阿茲海默症和其他失智症均呈顯著關聯。不過,當中71項是橫斷面研究,只有少數世代研究和介入研究,因此作者也強調仍需更多長期研究釐清因果方向。 5.骨骼肌作為內分泌器官與肌肉激素 Hoffmann C, Weigert C.Skeletal Muscle as an Endocrine Organ: The Role of Myokines in Exercise Adaptations.Cold Spring Harbor Perspectives in Medicine. 2017.PMID:28389517 這篇回顧整理了骨骼肌在收縮時釋放的訊號物質,以及這些物質對發炎反應、胰島素敏感性、脂肪代謝和其他器官的可能影響。它支持「肌肉不只是負責出力,也具有訊號傳遞功能」這個觀念。 這裡需要修正原稿的一個地方 原稿寫到肌肉釋放肌肉激素後,接著直接介紹BDNF,容易讓人誤會: BDNF就是肌肉分泌後,直接跑進大腦的肌肉激素。 這樣說得太簡化了。 BDNF主要和神經細胞存活、突觸可塑性、學習及記憶有關,運動後人體周邊血液中的BDNF可能上升,但血液中的BDNF來源複雜,也不能只靠血液濃度推定大腦內發生了多少變化。比較準確的節目說法應該改成: 運動會引發肌肉、血管、血小板與神經系統之間一連串訊號變化。研究經常觀察到運動後血液中的BDNF上升,但BDNF的來源和它如何反映腦內變化仍在研究,目前不能簡單理解成「腿部肌肉直接把BDNF送進大腦」。 6.運動後人體BDNF的變化 Mackay CP, et al.Effects of a Single Bout of Endurance Exercise on Brain-Derived Neurotrophic Factor in Humans: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.2023.PMID:36671818 這篇系統性回顧與統合分析納入8項介入研究,結果顯示單次耐力運動後,受試者的血清BDNF平均有所上升。不過,這代表的是周邊血液測量結果,不能直接等同於海馬迴內的BDNF濃度或證明失智風險因此下降。 7.多元素運動對輕度認知障礙及失智者的影響 Yan J, Li X, Guo X, et al.Effect of Multicomponent Exercise on Cognition, Physical Function and Activities of Daily Life in Older Adults With Dementia or Mild Cognitive Impairment: A Systematic Review and Meta-analysis.Archives of Physical Medicine and Rehabilitation. 2023;104(12):2092–2108.DOI:10.1016/j.apmr.2023.04.011PMID:37142178 這篇統合分析納入21篇研究,所謂多元素運動包括有氧、肌耐力或阻力、平衡與柔軟度等內容。結果顯示,對失智或輕度認知障礙者,整體認知、執行功能、肌力、活動能力及部分日常生活功能可能有所改善。這些結果支持運動作為健康管理與非藥物介入,但不能解讀成運動已被證明能治癒失智。 8.不同運動形式對認知功能的比較 Huang X, Zhao X, Li B, et al.Comparative Efficacy of Various Exercise Interventions on Cognitive Function in Patients With Mild Cognitive Impairment or Dementia: A Systematic Review and Network Meta-analysis.Journal of Sport and Health Science. 2022.PMID:34004389 這篇網絡統合分析納入71項試驗、5,606名參與者,比較有氧運動、阻力訓練、身心運動及多元素運動等介入。結果顯示,多種運動形式都可能幫助維持或改善認知表現;阻力訓練和多元素運動在部分分析中的排名較高,但研究間差異很大,不能據此斷言某一種運動絕對最好。 9.世界衛生組織的運動量建議 World Health Organization.WHO Guidelines on Physical Activity and Sedentary Behaviour.2020. 成年人每週建議進行: 150至300分鐘中等強度有氧活動,或75至150分鐘高強度有氧活動。每週至少兩天,進行涵蓋主要肌群的肌力訓練。高齡者也應安排強調平衡、肌力和功能能力的多元素活動,特別是有跌倒風險者。這是一般健康建議,不是專門為預防失智而設計的處方。

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這是一個關於健康、學習與成長的頻道,讓我們陪你一起探索人生!