1、営養和運動為健康増進(健身） Nutrition and Exercise for Health Promotion,高蛋白質間食和亜鈴体操的missile営養作用対肥満、代謝綜合症，筋肉骨減弱化防止Preventive effects of missile nutrition of a high-protein snack followed by dumbbell exercise on obesity, metabolic syndromes, and sarcopenia and osteopenia with aging 筑波大学名誉教授 Emeritus Professor of T
2、he University of Tsukuba元早稲田大学特任教授 Past-Professor of Waseda University 特定非営利活動法人亜細亜運動栄養健康科学研究所 代表President of NPO Asia Institute of Exercise, Nutrition, and Health Sciences 鈴 木 正 成Masashige Suzuki , PhD1, 食食元気死！ Eat what we want to eat, and die comfortably !,人生量 Life volume (人生寛大 Richness of life)健
3、康 Healthy病気臥病座床 Ill Bed-life活動寿命 Active life-span生物寿命Biological life-span,健身増進 Health promotion,鈴木（）,身体的 知 的 活動度,運動 Exercise,営養 Nutrition,Physical &Intelligent activities,95yrs,2,子若者時代自由食太、 元気病気、 Why are humans healthy and slim when they are younger, even though they are eating freely ? 中年肥満、 発症 ？ O
4、n the contrary, why people develop easily obesity and metabolic syndromes after reaching to middle age? 基礎代謝: 質合成力, 鍵握 The basal metabolism, protein synthesis capacity, may have the key to modulate these health conditions. 3,、,Fig.2-1,細胞Cells 酸 質 Amino acids ATP Proteins (Glu) O2 脂 肪 酸 (FA) ,基礎代謝 BM
5、R,筋肉 Muscle 量 代謝活性 Mass & Activity,運動 Resistance ex,運動 Aerobic ex,体操 Dumbbell exercise,脂肪分解力 Fat oxidation ability,低下 Decline,中年 Middle age,脂肪 沈着,肥満 糖尿病, Metabolic syndr. 脂肪沈着 Lipid deposition肥満 Obesity 糖尿病 Diabetes 動脈硬化 Arteriosclerosis 高血圧 Hypertension 心臓病 Cardiac disease老化 Aging,対策 質合成力活性化 Activa
6、tion of protein synthesis,質栄養 Protein feed,（鈴木、）4,2 基礎代謝健康,筋肉：白筋赤筋,赤筋,脂肪酸FA, Mb,赤筋 Red muscle, Mt, Hb,O,Fat is oxidized in red muscle and 70 percent of ingested fat and carbohydrate are oxidized by the muscle5,白筋 White muscle,基礎代謝筋肉 BMR and muscle,Muscle 筋肉,Muscle,脂 肪,重負荷 軽 量 運動Resistance exercise,赤
7、筋 Red muscle,Muscle: white & red,Liver,Adipose tissue,Glu,FA,FA,Glu,BMR,Mucle,Dumbbell exercise,Fig3 脂肪赤筋燃：,Fig.4-1 Standard Dumbbell Exercise,8,Grip the dumbbells firmly on both hands.Hold in the wrists. Always maintain this style while holding the dumbbells. 2.Stand straight at the width of the sh
8、oulders 3.Stretch the back and lower the upper body to the front. 4.Bend the knees to a half-squatting position.,The correct body position,1. Push-up and Pull-down,2.Push-up one of the dumbbells slowly while stretching your shoulders. 3. Pull-down the dumbbell slowly, and push-up the other dumbbell
9、simultaneously. 4.Push-up and pull-down the dumbbell continuously.,1.Hold the dumbbells on your shoulders andthen bend the knees to a half-squatting position,前腕筋 Forearm muscle,大腿筋 Thigh muscle,No. of exercise,Hb,Hb,Standard,Standard,(Kato, Suzuki et al., 2010),Fig4-3 基礎代謝論基体操健康 Health Promotion by
10、Dumbbell Exercise based on BMR Theory,体操 Dumbbell exercise白質合成力増強 Increase of protein synthesis activity筋肉 増量 Muscle mass increase筋肉 代謝活性増大 Muscle aerobic activity elevation基礎代謝増大 Increase of basal metabolic rate 24時間消費増大 Increase of energy consumption脂肪酸酸化分解増大 Increase of glucose and fatty acid oxi
11、dation 体脂肪過剰蓄積防止 Prevention of excess body fat deposition予防改善 Prevention and improvement of metabolic syndromes 6,Fig.5 Effect of dumbbell exercise on muscle energy metabolism and whole body energy expenditure structure,安静（基礎）代謝 （RMR/BMR),食事誘発性 体熱産生 Diet-induced thermogenesis,活動誘発体熱産生 Thermic effect
12、 of exercise,筋肉 Muscle,体操 Dumbbell exercise,Glucose T G,CO2H2O,Ins,LPL,体脂肪量 Body fat,9,Diabetes,Hyper-glycemia,Plasma glucose,Plasma lipid,Protein synthesis,Basal metabolism,Skeletal muscle,Obesity,Osteoporosis,Collagen,Anemia,Hb,Hyper-lipidemia,Fragility Bed-life,Sarco- & Osteo-penia,Basal fitness,
13、Sleeplessness,Dementia,Dumbbell exercise,Fig.6,Fig.7-1 筋肉骨促進栄養運動 Nutrition and exercise for the enhancement of muscle and bone formation 高質体操 栄養作用 Missile nutrition effects of a High-protein Snack and Dumbbell Exercise on the muscle and bone formation 筋肉：骨減弱化防止 Prevention of sarco- and osteo-penia,F
14、ig.7-2 老化質合成力低下 Decrease of protein synthesis activity with aging,筋肉減弱化 生活基本行動不能 骨減弱化（） Disability of Daily-life behaviors （）Sarcopenia 食事 Eating OsteopeniaToileting 着替 Clothes changing 骨粗症 *握力腕力力 入浴 Bathing Osteoporosis Hand-grip and arm strength 整容 Face washing Pinch power 車椅子移動 Wheel-chair drivin
15、g 腰脚力低下 骨量骨密度 骨強度低下抱力 Decrease ofHug power mass, density, & strength of bone虚弱化 骨折 Fragility Bone fracture 認知症 要介護寝 Dementia Dependent life/Bed-life,Fig.8- 高齢者：白質摂取不足（基礎代謝低下、身体活動低下） 白質合成：小腸肝臓活発 筋肉骨低下 食事白質筋肉骨酸十分供給,Elderly: Insufficient protein intake (lowered BMR, lack of physical activities) with ve
16、ry high protein synthesis activity in intestine and liver but very low in the muscle and bone 消化酵素 Digestive enzymes消化管 Digestive tract易動性白質 解毒酵素 Enzymes: alcohol, drugs質 VLDL Albumin,小腸 Small intestine,肝臓 Liver,Amino acids delivery,白質合成-活発Active Protein synthesis,Elderly,Basal meal,Protein intake,A
17、mino acids,Portal vein,白質合成-活発Active Protein synthesis,Amino acids,Muscle,Bone,Protein synthesis activity,Heart,Blood,高白質摂取後 血中酸濃度顕著上昇,基本食後血中酸濃度上昇小 Plasma amino acids levels elevated a little after basal meals,Study 1. rat,Fig.8-2,Fig.8-3 高白質+運動骨減弱化防止 （） High-protein snack with climbing exercise cou
18、ld prevent GLC-induced osteopenia in rats,脛骨,大腿骨,骨塩量,+運動,Tower climbing exercise,Bone Strength Low High,Fig.8-4 高白質+運動筋肉減弱化防止 （） High-protein snack with climbing exercise could prevent GLC-induced sarcopenia in rats,筋肉重量,筋肉白質,+運動,Study 2: 若年成人： 高白質体操筋肉増量増強効果 Effects of high-protein snack followed by
19、 15min dumbbell exercise for 5 weeks on the increase of muscle mass and strength in young adults,実験群 (Experimental design)体操 （、15分、 300g玄米） 5 weeksDumbbell exercise高白質 （粉末卵白白質15g + 砂糖15g） 5 weeksHigh-protein snack (Egg white protein powder15g+Sucrose15g)高白質体操 5 weeksHigh-protein snack-60min-Dumbbell
20、 exercise (Standard) 15min300g brown rice dumbbell,Fig.9-1,安静,Plasma BCAA,安静 ,Fig.9-2 高白質摂取1時間後体操 (15分）：末梢組織(筋肉）血中酸取込促進A 15min Dumbbell exercise 60min after a high-protein snack may stimulate the uptake of plasma amino acids into peripheral tissues such as muscle and bone,(Kato, Suzuki, et al. 2009)
21、,握 力 Hand grip strength,+ Snack+ Dumbbell exercise, Snack, Snack,前 後,前 後,前 後,前 後,前腕筋肉量 Forearm muscle mass,+ Snack+ Dumbbell exercise,Before,After,Fig.9-3 高白質摂取後体操 前腕筋肉増量増強、単独効果示 (5 weeks)Daily high-protein snack followed by dumbbell exercise can increase forearm muscle mass and handgrip strength, b
22、ut snack alone cannot,（Kato, Suzuki et al., 2010),大腿脚筋肉量 Thigh muscle mass,脚等尺性筋力 Leg isokinetic power,前 後,前 後,前 後,前 後,+ Snack+ Dumbbell exercise,+ Snack+ Dumbbell exercise, Snack, Snack,Fig.9-4 高白質体操大腿筋増量脚筋力増強、単独効果示 (5 weeks)Daily high-protein snack + dumbbell exercise can increase thigh muscle mas
23、s and leg power but snack alone can not,(Kato, Suzuki et al., 2010),体脂肪量（）,前 後,前 後,前 後, 体操,体操,Fig.9-5 体脂肪量、食変動、摂取分後体操実施場合、体操実行場合、有意減量 Body fat was significantly reduced with high-protein snack plus dumbbell exercise or dumbbell exercise alone for 5 weeks in young adults,Snack+Dumbbell ex Snack Dumbb
24、ell exercise,Body fat,Before,After,Fig. 9-6 Summary高質High-protein snack-血中酸Blood AA体操Dumbbell exercise筋肉組織血液量変動Muscle blood fluctuation 筋肉骨酸取込白質合成Muscle/Bone amino acids uptake/Protein synthesis 筋肉骨増量増強Muscle/Bone mass & strength実験Experiment：月実験Human study (5 weeks)Snack：粉末卵白Egg white protein powder
25、 15g砂糖Sucrose 15g摂取後After snack ingestion 分 min ：体操Dumbbell exercise (300g, 15分 min) 朝食体操昼食夕食Breakfast Snack Dumbbell exercise Lunch Dinner結果Results： 腕筋肉Forearm muscle 脚筋肉Leg muscle筋肉量Mass 握力Strength 筋肉量Mass 脚力Strength体操Snack-Dumbbell exercise Snack体操 Dumbbell exercise,Fig.10-1 玄米腕屈伸運動筋肉組織血液動態Fluctu
26、ation of forearms muscle tissue blood content during arms stretch-fold exercise,9sets,27sets,筋肉血液量,（Kato, Suzuki et al, 2010),Fig.10-2 高質後玄米腕屈伸運動末梢組織血中酸取込促進 A more frequent forearms stretch-fold exercises after a high-protein snack could enhance the uptake of plasma amino acids by the peripheral tis
27、sues (muscle、bone, etc.)(Kato, Suzuki et al.; 2010), Glucose,Ex15X9,Ex5X27,Ex15+R,9 27,Snack Exercise,3hrs,基本食 Basal meal,Dumbbell exe.,Protein,High- protein snack,Protein synthesis,Small intestine,Portal vein,Liver,Heart,Amino acids,Amino acids,Amino acids,Amino acids,Protein synthesis,Amino acids,
28、Protein synthesis,Bone,Muscle,Blood fluctuation,Uptake,High-protein snacks 3 hrs after basal meals can deliver amino acids efficiently to muscle and bone and dumbbell exercise 60min after the snack enhancesamino acids uptake by muscle, bone etc. to increase the protein synthesis, ,Delivery,Fig.11,Fi
29、g.14 高白質条件 Necessary terms for high-protein snacks,.良質質High-quality protein (Amino acid composition) Milk proteinWheyCasein卵 白 Egg white大豆 Soybean protein(; bean-card refuse)他 Others低脂肪 Low fat肥満対策 Anti-obesity脂肪砂糖同時摂取体脂肪蓄積Simultaneous ingestion of Fat & Sugar leads toefficient body fat accumulation
30、,Exercise Ex Ex Glucocorticoid,食事 食事 Meal Snack Meal, Casein,Gelatin,体重増量 Body weight gain,酪素間食比月交間食老化白鼠的筋肉骨量保持効果大 Casein is more effective than gelatin on maintain the muscle and bone formation in aging model rats,Fig. 12-2,頚骨Ca含量 Tibial calcium content,血中必須安基酸 Essential amino acid,大腿側筋重量 Tibialis
31、anterior muscle weight, Casein Gelatin,Exercise Ex Ex Glucocorticoid,Exercise Ex Ex Glucocorticoid,Exercise Ex Ex Glucocorticoid,Modernized foods High-fat-Sugars Simultaneous ingestion,脂肪砂糖 同時摂取体脂肪蓄積促進 Simultaneous ingestion of fat and sugar -Efficient body fat accumulation,日本娯楽文化生世界的研究 台（LPL) 玉（脂肪球
32、）,高脂肪食,高炭水化物食,砂糖,砂糖,血中TG,高脂肪食砂糖同時摂取 血中TG上昇小 砂糖分泌刺激脂肪組織LPL活性化 血中TG脂肪細胞取込促, ,第回国際肥満学会（）,欧米諸国多発肥満発生 食生活基本明研究 国際的評価,+,日間,脂肪砂糖同時摂取体脂肪蓄積 増大,WHO & USA: Food Guide,Fats, Oils & Sugars,Use sparingly,Plasma Insulin,Powder,Grain,White rice,Brown rice,Time after ingestion (min) (ODea et al. ),Fig.8-3 Powder sta
33、rchy foods stimulatemore insulin secretion than powder ones,19,Eat more complex carbohydrates Reduce fat and sugar intake,Use fat and sugars sparingly!,(1990),(2005),Dieting,Fat,Sugars,WHO,USA,20,(2005),WHO,Fig.8-4,Fig.15 筋肉骨栄養 高質体操 Missile nutrition for muscle and bone formation High-protein snacks
34、 followed by dumbbell exercise,子 青少年少女 一般成人 中 年 熟 年 老 年Children Students Adults Middle-aged Young olds OldsAthletes,基本食 Basal meal,高白質 High-protein snack,体操 Dumbbell exercise,選手,Fig.16 健康栄養運動 Nutrition and Exercise for Health Promotion 健康,食 物 営 養,運 動,“Missile Nutrition”,健 康Health,Collaboration,Foods Nutrition,Exercise,Dumbbell exercise,Protein,Timing,
