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Place · Level 3
葡萄糖是快速燃料 · 糖原是运动电池 · 纤维是肠道生态的底物
synergy · 1
Post-exercise GLUT4 + Leu-mTORC1 share the insulin/AMPK window: glycogen reload + MPS run together (30-90 min). Protein + adequate carb beats protein alone for recovery.
cofactor · 4
B7 supports carboxylases linking gluconeogenesis, fatty-acid synthesis, and amino-acid metabolism.
Fiber needs water to work — adding fiber without water = worse constipation. Both stories teach this pairing but no edge captures it.
The gut microbiota has no menu of its own; it eats what you failed to digest. The amount and variety of dietary fibre sets the raw material at the head of this axis — feeding the whole axis beats supplementing one strain.
Gluconeogenesis is not only a liver job: in prolonged starvation the kidney carries roughly 40% of it. 'The liver runs blood glucose' is an outdated simplification — the kidney is a glucose factory too, which is one reason failing kidneys drag blood sugar with them.
antagonism · 2
Soluble fiber forms a gastric gel that slows fructose absorption and KHK exposure. Whole-fruit safety is fiber-mediated — fruit juice strips it and becomes a liquid-fructose ambush.
UPF strips the food matrix → near-zero fiber → high energy density (Hall 2019: 2.06 vs 1.20 kcal/g) → +500 kcal/day. Fiber loss IS the UPF harm mechanism, not a side note.
regulates · 5
High-GI / liquid fructose / low-fiber → postprandial glucose peaks + chronic hyperinsulinemia → hepatic-pancreatic lipid overload (Taylor twin cycle) → β-cell decline. DiRECT (Lean 2018 Lancet, N=298): 12-wk VLCD → 46% remission at 1 yr (86% with ≥15 kg loss).
GI is measured on available carbohydrate — total minus fibre. Human enzymes cannot cut fibre, so it barely raises blood glucose directly; it goes to the colon to feed microbes. What turns into glucose in the small intestine is the starch and sugar.
One pair of cells, two modes: glucose up and beta cells release insulin — liver and muscle store glycogen, fat stores lipid, muscle builds protein; glucose down and alpha cells release glucagon — the liver breaks glycogen and runs gluconeogenesis, fat is mobilised. Storage and release is one switch, thrown by hormones.
Suez 2014/2022 RCT: saccharin / sucralose shift gut microbiota → SCFA + bile-acid metabolism drifts → glucose tolerance changes. The mechanism is exactly the carbs-fiber SCFA pathway.
When carbohydrate runs very low the body makes glucose out of protein (gluconeogenesis) to feed the brain. That chain is the upstream reason a cut costs you muscle — and why protein is the last thing to economise on.
contrast · 1
One ruler, two substances: both supply energy without being essential, so neither has an RDA. The body makes glucose itself (gluconeogenesis); ethanol is pure empty energy. The 11 things it genuinely cannot make are 9 amino acids and 2 fatty acids.