上一集「健康飲食須知」 ，分享了礦物質鎂的重要性，
今集將分享另一種重要礦物質 —— 鋅（Zinc） ，
其重要性僅次於鎂。
鋅是人體第三重要的營養素，僅次於維他命 D3 和鎂，
參與超過二百種酶的運作，
對健康至關重要，尤其 50 歲以上人士，
必須每天補充維他命 D3、鎂和鋅。
鋅缺乏會導致七種症狀，影響生活品質，甚至危及生命：
1. 夜盲症
2. 低睪酮
3. 腹瀉
4. 痤瘡（青春痘）
5. 脫髮（斑禿）
6. 白內障
7. 胸腺萎縮
----------------------
YouTube 片段：
今天我想和大家探討缺乏鋅的七大症狀，
Today I want to discuss the seven warning signs of
a zinc deficiency
缺鋅可能會讓你痛苦不堪，
that has the potential to make your life a living hell.
現在來逐一探討這些症狀。
Now we're going to go through all of these
但我要說，第七個症狀是最危險，也最常見。
but I will say number seven is the most deadly
and it's the most common.
我製作關於鋅的影片，是因為鋅是第三重要的營養素，
The reason I'm doing a video on zinc is
because zinc is the third most important nutrient.
排名第一的是維生素 D。
Number one being vitamin D.
為甚麼？
Why?
因為維生素 D 與 2,500 個基因的調控有關。
Because vitamin D is involved in 2,500 genes.
第二是鎂。
Number two is magnesium.
為甚麼？
Why?
因為鎂與 300 種不同的酶反應有關，
Because it's involved in 300 different enzymes
鋅排名第三，
and zinc is number three.
因為鋅與超過 200 種不同的酶反應有關。
Because it's involved with over 200 different enzymes.
涵蓋許多生物化學反應，
That's a lot of biochemistry.
鋅能幫助你產生穀胱甘肽，最強的抗氧化物。
Zinc allows you to make glutathione which is
the most powerful antioxidant.
鋅主要是匯聚在前列腺，
Zinc is highly concentrated on your prostate.
有助於製造精子和睪固酮。
It helps you make sperm and testosterone.
鋅也存在於胰臟中，
Zinc is also in your pancreas
那是製造胰島素的部位。
the specific part that makes insulin.
鋅甚至存在於大腦中一個特定部位，
Zinc is even in your brain in a very specific part
就像是連結記憶的繼開關，
that is like a relay switch to your memories.
它稱為海馬體，
It's called the hippocampus.
所以當海馬體功能衰退時，
So, when your hippocampus goes down
就會患上認知障礙症。
you get dementia.
鋅還能促進傷口癒合，
Then you also have zinc's involvement in wound healing
減輕胃炎，
decreasing gastritis.
有助你製造膠原蛋白，
Helping you make collagen
甚至促進頭髮生長。
and even helping you grow your hair.
現在看看那些能讓你痛苦不堪的缺鋅症狀，
But now let's get into the symptoms
that can make your life a living hell.
夜盲症是缺鋅的明顯跡象。
Night blindness is one big indication of a zinc deficiency.
如果你曾在夜間開車，因天色太黑而看不見，
And if you ever drove at night when
it's dark out and you can't see,
那是非常可怕和危險的。
it's extremely scary and dangerous.
好的，第二點是睪固酮偏低，
Alright, number two, low testosterone.
你甚至可能罹患一種稱為性腺功能低下症的疾病，
In fact you can even get something called hypogonadism
即睾丸萎縮。
where your testicles are shrunk.
如果你是女性，
Now if you're female,
你會發現你的雌激素和孕酮異常偏低。
you're going to notice your estrogen
and progesterone are going to be excessively low.
如果你是女性，正在經歷更年期，
And if you're female going through menopause,
你需要大幅提高這些荷爾蒙水平，
you need those hormones to be a lot higher.
如果不夠高，你的生活簡直會像地獄一般。
And if they're not, your life can be a living hell.
至於皮質醇，
As far as cortisol goes,
當一個人缺乏鋅時，皮質醇會下降，
what happens the cortisol goes down
because someone's deficient in zinc
然後這會向大腦發送信號，
and then that sends a signal back up to the brain
接著，大腦會導致腎上腺過度分泌。
and then the brain causes the adrenal glands
to overcompensate.
於是，由於沒有足夠的鋅，你便會製造更多的皮質醇，
So, then you make more cortisol
because you don't have enough zinc.
那麼你猜會發生甚麼？
So, guess what?
你的精神壓力會增加。
You're going to have more stress.
好，那是第二點。
Alright, that was number two.
第三點是腹瀉，
Number three is diarrhea.
如果你長期腹瀉，你的生活將會很痛苦。
And if you've ever had chronic diarrhea,
your life will be a living hell.
在貧窮國家，許多攝取大量穀物片和榖物的兒童，
A lot of children who consume a lot of cereal
and grains in poor countries
因為缺鋅而引起腹瀉，
develop diarrhea because of a zinc deficiency,
因為這些穀物含有植酸，
because these grains have something called phytic acid
會阻礙鋅的吸收。
that blocks the absorption of zinc.
第四點是長痘痘，
Number four is acne.
我在高中時有很嚴重的痘痘，那真的很不幸，
I had really bad acne in high school and
that was very unfortunate,
因為真的影響了我的自尊心。
because it really affected my self esteem.
我在高中時對女生有興趣，但我滿臉痘痘，
I had one interest in high school that was girls but I had acne.
那是一個很大的障礙，
So, that was a big barrier.
讓我失去自信。
No confidence.
鋅對你的皮膚有很大影響。
Your skin is highly influenced by zinc.
第五點是圓禿（鬼剃頭） ，即是脫髮，
Number five is alopecia you actually lose hair.
若你同時有痘痘和脫髮問題，那將是痛苦不堪的人生。
If you combine acne with hair loss
that would be a life of living hell.
鋅對於促進髮根生長非常重要，
Zinc is so important in helping
the growth of the root of the hair,
也能增加髮質密度，
also making the hair thick,
並維持頭髮的整體彈性。
and also to support the elasticity of the entire hair.
好的，第六點是需要接受白內障手術，
Alright, number six is the need for cataract surgery,
因為缺鋅可能導致白內障，這非常可怕。
Because a lack of zinc can cause
cataracts which is terrible,
因為眼睛晶狀體開始變得渾濁，你根本看不見了，
because your lens of your eye starts becoming
opaque and you just can't see.
你會覺得眼前一片白茫茫。
You just like everything is like white.
所以，我個人不想患白內障，
So, personally I don't want cataracts
其次，我不想接受眼部手術。
and number two I don't want surgery on my eyes.
現在來到第七點，
Alright, now comes number seven.
你可能要坐下來聽這一點，因為非常重要，
So, you might want to be sitting down for this one
because this one is extremely important.
也許你還沒準備好聽這點，
Maybe you're not ready for this,
也許我應該在下一個影片才介紹這點。
maybe I should cover this in the next video.
不，我只是開玩笑，我會告訴你，
No, I'm just kidding I'll tell you what it is.
位於心臟上方，屬主要免疫腺體的胸腺，
The thymus gland, which is the master immune gland,
因缺鋅而萎縮。
which sits on top of the heart, shrinks.
研究顯示，補充鋅可改善免疫功能，
並延緩衰老、對抗癌症和感染。
保持均衡攝取鋅，對維持健康至關重要，
因為鋅對免疫系統的運作，
尤其是胸腺健康，扮演關鍵角色。
影片提到，缺鋅症狀中最危險的是胸腺萎縮，
而胸腺萎縮會導致免疫力下降，使身體更容易受到感染。
胸腺和 T 細胞在免疫系統中，
負責控制和協調免疫反應，不適當的治療，
例如過度使用抗生素和退燒藥，反而會削弱免疫系統。
YouTube 片段：
但有趣的是，
but what's fascinating,
它在青春期後就開始萎縮。
is it starts shrinking right after puberty.
看看這個，
Check this out.
你的胸腺非常健康，對吧？
You have a very healthy thymus gland right?
這是個完整的腺體，
You have all that gland right there.
到了 25 歲時，它已萎縮到這水平。
And then at age 25, it's already down to this level.
此時，剩下的只是脂肪，
Now, the rest of this is just fat.
再看看 50 歲的情況。
And then look at that 50 years old,
胸腺明顯萎縮，
significantly less thymus gland,
導致免疫力下降，
thus less immune system.
到了 70 歲，只剩下殘餘少許的胸腺。
And then, at 70 you just have traces of this thymus gland.
因此，你體內可能只剩下少許胸腺來抵抗感染，
So, you have maybe just a little bit of residue
left to be able to fight infections.
胸腺是免疫系統中最重要的腺體，
The thymus is the most important immune gland.
它負責製造 T 細胞。
It makes T cells.
我相信你或許聽說過 T 細胞，
Now I'm sure you've probably heard of T cells,
字母 T 代表胸腺，
but the letter T stands for thymus,
因 T 細胞是由胸腺產生的。
because they originate from the thymus gland.
T 細胞控制並協調免疫系統的各種運作，
And these T cells control and coordinate
every aspect of your immune system.
若你每次感染就立即服用抗生素，
If you instantly just take an antibiotic for every infection
並服用阿司匹林來退燒，
and an aspirin to reduce the fever,
這會削弱免疫系統。
you weaken the immune system.
我會讓免疫系統完成其循環，
I would just let it go through its cycle.
不會試圖抑制它。
I wouldn't try to suppress it.
一旦體溫超過華氏 104 度（攝氏 40 度） ，
If it gets over 104,
好吧，去看醫生。
Okay, good, check with your doctor.
但發燒是免疫防禦機制之一，
But that fever really is part of your immune defences
作用是以高溫殺死病毒和細菌。
and it's there to cook the viruses and bacteria.
但 T 細胞不僅是針對感染，
But the T cells are not just about infection
也與殺死癌細胞有關，
they're also about killing cancer
以及預防自身免疫性疾病。
and preventing autoimmune diseases.
若免疫細胞喪失了分辨功能，
So, if there's immune cells that are not able to differentiate,
即是無法分辨哪些是自身細胞，
in other words, they're not able to tell
the difference between your cell
哪些是入侵者或病原體，
and a bad guy or a pathogen,
那麼你的免疫系統就會殺死和清除掉它們。
then your immune system kills them, gets rid of them.
因我們不想身體發生「內戰」 ，
Because we don't want to have a self-attack.
而那正是自身免疫性疾病的成因。
And that's what happens in autoimmune diseases.
----------------------
研究顯示，胸腺再生對延長壽命有重要影響。
透過生長激素治療，可刺激胸腺增長，
並降低癌症和感染風險。
胸腺再生也與運動能力有關。
研究顯示，即使不增加額外運動量，接受治療的受試者，
最大肺活量仍提升了 20%，顯示健康狀況有顯著改善。
----------------------
YouTube 片段：
一位名叫 Greg Fahy 的研究員，
A researcher, Professor Greg Fahy,
他有一些驚人的研究，我想與你分享。
who has some mind-blowing research I want to share with you.
他的研究全都是關於抗衰老，
His whole thing is about anti-aging,
基本上，他所有的研究，
and he basically is
都是為了幫助修復和再生已萎縮的胸腺。
all of his work is designed to help restore
and regenerate this atrophy thymus gland,
所以，如果你真的可以再生胸腺，
So, if you can actually regenerate the thymus gland,
你就可以延長壽命，
you can literally increase lifespan,
因為你將降低罹患癌症和感染的風險。
because you're going to decrease the risk of
getting cancer and infections.
在他的研究中，他給患者注射了生長激素，
So, in his study he gave patients growth hormone
還有二甲雙胍（2 型糖尿病藥物）和 DHEA（人體荷爾蒙原料） ，
also metformin and DHEA,
以預防生長激素的副作用，
to prevent the side effect of growth hormone,
也就是糖尿病。
which is diabetes.
原來生長激素會刺激胸腺生長，
The growth hormone actually stimulated the growth of the thymus
並使最大攝氧量增加 20%。
and a 20% increase in VO2 max.
我的意思是，最大攝氧量就是你的最大肺活量，
I mean VO2 max is your maximum lung capacity,
即是你使用氧氣的能力，
your ability to use oxygen,
運動員的水平通常較高，
which a high level usually relates to an athlete,
但是參與他計劃的人，並沒有做很多額外運動。
but the subjects that went through
his program didn't do a lot of extra exercise.
他成功逆轉這個生理時鐘，是先驅者之一，
He was one of the first people to reverse this biological clock.
所以這是引人注目的資訊，
So, this is fascinating information.
我對此感到非常興奮，
I was really excited about it,
我開始查閱動物研究方面的資料。
I started to look into the research on animal studies.
----------------------
另一方面，鋅在促進再生和延緩衰老方面，也有驚人效果。
研究表明，補充鋅不僅能促進胸腺功能恢復，
還能改善免疫系統，增加自然殺手細胞數量。
缺鋅的原因包括：
年齡增長、腸道問題、全素飲食，即不食用動物產品，
攝取過量酒精、糖分、慢性壓力和某些藥物。
這些因素都會影響鋅的吸收和利用，導致健康問題。
補充鋅時，建議以 10 比 1 的比例同時補充銅，
有助維持體內營養平衡。
適當的鋅銅比例，對確保免疫系統健康至關重要。
YouTube 片段：
我想與你分享一些附加資訊，
And I found some additional information
I want to share with you.
在一項有關老鼠的研究中，
In this one study, a rat study,
他們將一隻年輕老鼠的胸腺，移植到老年大鼠體內，
they transplanted a thymus from a younger rat into this older rat.
研究發現，大鼠出現了顯著的再生和年輕化。
And there is remarkable regeneration aging.
簡直令人震驚，
It was just quite mind-blowing.
隨著器官再生，大鼠的壽命也大大延長了。
The rat lived a lot longer with regrowth of the organ
好的，現在讓我向你展示兩項驚人的研究，
and now I want to show you two amazing studies
與給小鼠補充鋅有關。
involving giving zinc to mice.
結果顯示，胸腺功能完全恢復，器官再生。
A full recovery of the thymus function with
regrowing of the organ
通過測量自然殺手細胞的水平，顯示免疫系統也有所改善。
and a partial improvement in the immune system
as measured by natural killer cells.
換言之，自然殺手細胞的數量增加了，
So, we're increasing these natural killer cells
它們能殺滅病毒，還能消滅癌細胞。
that basically kill viruses and they kill cancer.
就讓我簡單概括缺乏鋅的成因。
Let me just quickly cover what causes a zinc deficiency.
第一，年齡增長；
Number one, getting older.
第二，腸道問題；
Number two, having gut issues.
第三，不攝取動物性食品；
Number three, not consuming animal products.
以及攝取酒精、糖、長期壓力和服用特定藥物，
Alcohol, sugar, chronic stress, and certain medications.
鋅的攝取，還需要與銅保持平衡，
Zinc also has to be balanced out with copper.
每當你服用鋅時，
And anytime you take zinc.
我建議同時服用銅，比例為 10 比 1，
I recommend taking also with copper at a ratio of 10 to 1,
鋅的攝取量是銅的 10 倍。
10 times as much zinc as copper.
我還想推介一種東西，
I would recommend one more thing
那就是胸腺提取物。
and that would be a thymus extract.
不過，當我購買補充劑時，
But when I buy supplements,
我會看看評價，這點很有意思，
I do look at reviews and it's quite fascinating.
有人表示組織胺水平有所改善，過敏現象減少了。
People are improving their histamine levels,
decreasing allergies.
有人說頭髮變黑了，因為在 Greg Fahy 博士的研究中，
Some people claim that their hair is getting darker
because in the study that Dr. Greg Fahy did.
一小部分人察覺到頭髮變黑了。
He also found a smaller group of people
started noticing darker hair.
你不希望胸腺過早萎縮，
You don't want to have premature shrinkage of
your thymus gland.
你要盡可能延緩其老化。
You want to extend that as long as possible.
----------------------
關於鋅的營養補充劑，各位可自行到藥房或網店選購。
絕大部份鋅補充劑，都會同時補充少量銅（Copper） ，
購買時，留意產品營養標籤是否包含銅即可。
此外，如果希望身體吸收少量銅，以促進鋅的吸收，
亦可以佩戴純銅手鏈或手鈪，
透過皮膚接觸，身體便能吸收少量銅。
不過，購買時需注意，純銅手鏈或手鈪的表面不能有鍍膜，
必須確保皮膚能直接接觸純銅，才能發揮效果。
今集「健康飲食須知」到此結束，
下次將分享更多健康飲食和營養補充的資訊。
Ref：錫安日報 2012 榮耀盼望 vol. 784 (20250216)
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