28-Day Shape-Up Program
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成 年 人肥胖的 定 義標準 THE STANDARDS OF ADULT OBESITY 您的身形合乎標準嗎？先行了解自己的身體狀況， 再制訂針對性的體重管理計劃，便能更事半功倍。 Is your body shape within the normal range? To develop a weight-management plan tailored for your needs, follow the steps below to get a better understanding of your current physical condition.
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體質指數
BMI
世界衛生組織建議以BMI來判定肥胖程度，BMI愈高，罹患肥胖相關 疾病的機率也就愈高。 WHO recommends classifying obesity level with BMI. The higher the BMI, the greater the risks of obesity-related diseases. 體重 Weight
體重狀況 Weight Status
身高(米)2 Height (m)2
公斤 ÷ kg
= BMI
非常肥胖
肥胖
過重
正常
過輕
Extremely Obese
Obese
Overweight
Normal
Underweight
>30
25-29.9
23 – 24.9
18.5 – 22.9
<18.5
體質指數 BMI
體脂肪率 Body Fat Percentage 體脂肪率是脂肪佔全身體重的百分比。有些人的體重正常，但肌肉 質量可能遠低於標準，而脂肪量卻遠高於正常水平，也屬於肥胖。 Body fat percentage is the percentage of your body fat in relation to your total weight. People with normal body weight may have muscle mass far below standard and body fat far higher than the normal level, and still be considered obese. 理想體脂肪率 Ideal Body Fat %
肥胖 Obesity
30歲以下 Below 30
超過30歲 Over 30
男性 Male
14-20%
17-23%
>25%
女性 Female
17-24%
20-27%
>30%
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28天 塑身計劃 產品 28-Day Shape-Up Products 1
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健康隨身包 HealthPak
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活力電解質飲 Electrolyte Drink 西瓜口味 Watermelon
內含28天份的核心營養補充品，隨時隨地為您 提供優質營養。
幫助您全天候補水，維持健康的肌肉。 Helps you hydrate all day and supports healthy muscles.
28-day supply of core supplements in convenient daily packets. HealthPak delivers advanced nutrition when and where you need it. 每包含細胞基本營養素抗氧化維生素及核心礦物質 (各2片)、活力鈣鎂片(1片)及細胞基本營養素強化劑(1片)。 Each packet contains CellSentials Vita Antioxidant & Core Minerals (2 tablets each), MagneCal (1 tablet), CellSentials Booster (1 tablet).
這些產品並不包含在28天塑身 套裝中，您可以選擇添加以獲 取全面的營養供應。 These items are not included in the 28-Day Shape-up kit. You can choose to add on for a comprehensive supply of nutrients. 4
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活力營養餐 Nutrimeal Active 香草口味 Vanilla | 巧克力口味 Chocolate
營養均衡的代餐奶昔，配方含菊糖和甘 蔗纖維等益生元，含有約20克大豆蛋 白及8克以上纖維，為身體提供能量。 A nutritionally balanced meal-replacement shake contains prebiotics such as inulin and sugarcane fibre, fuels your day with around 20g of complete plant protein and 8g or more fibre. 6
心臟寶100 CoQuinone 100
支持心血管健康及細胞的能量製造。 Supports the creation of energy in your cells and cardiovascular health. 7
活力奧米加 BiOmega
維持良好的心血管、 免疫系統和關節 健康。
Supports cardiovascular, immune and joint health.
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超級益生菌 USANA Probiotic
為您的腸胃帶來平衡，保持健康的消化和 免疫功能。 Brings some balance to your belly to support healthy digestion and immune function. 5
活力纖維素 Fibergy Active
增加每日纖維攝取量的快捷方法。 The perfect solution to increase your fibre daily intake. 8
消化健康蛋白飲 Digestive Health Protein Drink 原味 Plain | 檸檬生薑口味 Lemon Ginger
易於消化的蛋白質飲品，適合高蛋白質攝 取及素食人士。 This easy-to-digest protein drink is ideal for those looking to increase their protein intake and prefer a plant-based diet.
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USANA暢活營養-28天塑身計劃由7天速纖及21天塑形組成， 專為幫助您達到理想體重目標而設。 計劃指南會指導您如何改變日常習慣， 調整新陳代謝，並獲得充沛能量來踏上您的健康旅程。 USANA’s Active Nutrition 28-Day Shape Up Program is designed to help you achieve your ideal weight with 7-day jumpstart and 21-day transformation. This guide will help refresh your body and lifestyle to support a normal, healthy metabolism, and jolt of energy to propel your health journey.
速纖 LET’S JUMPSTART 每天3餐代餐奶昔 3 SHAKES A DAY 您將在7天內調整飲食規律，戒掉不健康的飲食習慣並 重拾您的體重管理目標。您將可以透過支持健康的新陳代謝、 優化消化健康並改善能量水平來重塑您的生活方式， 為身體帶來益處。 For seven days, you’ll shake up your routine to break free from unhealthy eating habits and get your weight-management goals back on track. Begin to reshape your lifestyle by supporting a healthy metabolism, optimizing your digestive health, and improving your energy to create whole-body benefits.
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開始塑形 START YOUR TRANSFORMATION 每天2餐代餐奶昔 2 SHAKES A DAY 在接下來的21日內，以美味的代餐奶昔、 優化的補水過程和能量支援來提高您的營養水平， 同時提高思維清晰度、促進健康的肌肉並支持 正常健康的新陳代謝功能，展現驚人效果。 這些以科學研究為後盾的產品可幫助您以自己的方式 達到體重管理目標，促進微生物群平衡並優化日常生活方式， 為您注入能量以保持您的活躍旅程。 用改變生活的營養品調整您的日常飲食計劃，並準備均衡 且含豐富營養的飲食和零食，以達到理想的卡路里攝取量。 Ups your nutrition with delicious meal-replacement shakes and optimized hydration and energy support for 21 days. All while enhancing mental clarity, assisting healthy muscles, and supporting a normal, healthy metabolism to supercharge your results. Research-backed products help you reach your weight-management goals, your way. Bring balance to your microbiome, and optimize your daily lifestyle with a jolt of energy to keep your journey in motion. Life-changing nutrition reshapes your daily meal plan as you prepare balanced, nutrient-dense meals and snacks to achieve your desired calorie intake.
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7天 速纖 計劃
7 Days Jumapstart
早餐 BREAKFAST
小食 SNACK
活力營養餐 Nutrimeal Active
超級益生菌 USANA Probiotic
健康隨身包 HealthPak
午餐
小食 SNACK
或 or 健康天然小食 Healthy, whole food snacks
活力營養餐 Nutrimeal Active
心臟寶100 CoQuinone 100
晚餐
活力奧米加 BiOmega
可選擇： You can choose: 或 or 健康天然小食 Healthy, whole food snacks
消化健康蛋白飲# Digestive Health Protein Drink#
DINNER
活力奧米加 BiOmega
可選擇： You can choose:
消化健康蛋白飲# Digestive Health Protein Drink#
LUNCH
心臟寶100 CoQuinone 100
活力營養餐 Nutrimeal Active
健康隨身包 HealthPak
活力奧米加 BiOmega
#建議每天飲用最多一份消化健康蛋白飲，避免攝取過多纖維。 It is recommended to drink one serving of Digestive Health Protein Drink at most a day to avoid excessive intake of fibre.
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21天 塑形 計劃
21 Days Transform
早餐 BREAKFAST
活力營養餐 活力纖維素 超級益生菌 健康隨身包 Nutrimeal Active Fibergy Active USANA Probiotic HealthPak
小食 SNACK
午餐
健康天然小食 Healthy, whole food snacks
低升糖、高纖、高蛋白膳食
活力電解質飲 Electrolyte Drink
Low GI, high fibre, high protein meal
小食 SNACK
晚餐
心臟寶100 CoQuinone 100
活力奧米加 BiOmega
或 or 消化健康蛋白飲# Digestive Health Protein Drink#
DINNER
活力奧米加 BiOmega
或 or 消化健康蛋白飲# Digestive health protein drink#
LUNCH
心臟寶100 CoQuinone 100
活力營養餐 Nutrimeal Active
活力纖維素 Fibergy Active
0.5 湯匙 tablespoon
1 包 stick
1 平匙 unheaped scoop
1 包 packet
健康天然小食 Healthy, whole food snacks
健康隨身包 HealthPak
活力奧米加 BiOmega
1 粒 gelcap 9
好轉反應 REVERSE REACTION 身體需要時間適應新的飲食習慣，特別是高纖維的飲食。在進食 高纖飲食後，出現腹脹、脹氣、腹瀉和/或便秘都是正常腸道徵狀。 這些副作用通常在幾天後會隨著身體適應新的飲食模式或高纖維 攝取後緩解或消失。以下幾個簡單的技巧可有助於緩解任何好轉 反應： • 緩慢且穩定地提高纖維攝取量，讓您的腸道有時間逐漸適應。 • 在高纖餐膳和小食之間分隔2至4個小時進食。 • 多喝水，保持水分充足，因為纖維需要吸收水分來適當地運作。 • 提高運動量，幫助腸道蠕動，散步、踩單車、瑜伽和拉筋伸展都 是不錯的選擇。 It takes time for your body to adjust to any new diet—especially a fibrerich one. Bloating, gas, diarrhea, and/or constipation can be common gastrointestinal symptoms after consuming more fibre than is typical. These side effects usually lessen or disappear in a few days as your body adjusts to new or increased fibre sources. You can help reduce any side effects with these simple tips: • Increase your fibre intake slowly and steadily to allow time for your gut to adapt. • Space out fibre-rich meals and snacks by 2 to 4 hours and consume throughout the day. • Drink more water to stay hydrated as fibre needs water to work properly. • Boost your activity level to help move things along. Walking, riding your bike, yoga, and stretching are all good options.
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吃出彩虹色 EAT THE RAINBOW
彩虹飲食是一種流行的飲食法則，提倡飲食多樣化。蔬果含有豐富 膳食纖維及微量營養素，包括維生素、礦物質及植物性化合物。建 議大家除了留意蔬果的攝取量，亦可考慮定期進食不同顏色的蔬 果，均衡攝取各種營養素。 Rainbow diet is a popular dietary trend around the world, the main concept is diet diversification. Fruits and vegetables are rich in dietary fibre and micronutrients including vitamins, minerals and phytochemicals. Therefore not only to focus on the daily intakes, we may consider eating colorful vegetable and fruits on a regular basis to ensure a balanced intake of nutrients.
紅色和粉色 Red & Pink 紅菜頭 櫻桃 紅桑子
西柚 石榴 紅蘿蔔
紅蘋果 紅葡萄 紅椒
草莓 番茄 西瓜
Beets Cherries Cranberries
Pink grapefruit Pomegranate Red radishes
Red apples Red grapes Red peppers
Strawberries Tomatoes Watermelon
白色 White
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香蕉 椰菜花 大蒜
菊芋 蘑菇 洋蔥
薯仔 紅蔥
Bananas Cauliflower Garlic
Jerusalem artichokes Mushrooms Onions
Potatoes Shallots
藍色和紫色 Blue & Purple 黑莓 藍莓 黑加侖子
椰棗 茄子 葡萄
李子 西梅 紫無花果
葡萄乾
Blackberries Blueberries Blackcurrants
Dates Eggplant Grapes
Plums Prunes Purple figs
Raisins
橙色和黃色 Orange & Yellow 橡果南瓜 胡桃南瓜 杏 哈密瓜 胡蘿蔔
玉米 柚子 檸檬 芒果 油桃
橙椒 木瓜 菠蘿 南瓜 夏南瓜
蕃薯 橘子 山藥 黃蘋果 黃椒
Acorn squash
Corn
Orange peppers
Sweet potato
Butternut squash
Grapefruit
Papaya
Tangerines
Apricots
Lemon
Pineapple
Yam
Cantaloupe
Mango
Pumpkin
Yellow apples
Carrot
Nectarine
Summer squash
Yellow peppers
綠色 朝鮮薊 蘆筍 牛油果 小白菜 西蘭花 椰菜仔 芹菜
Green
寬葉羽衣甘藍 青瓜 綠豆 青椰菜 綠葡萄 蔥 青椒
羽衣甘藍 奇異果 大蔥 韭菜 芥菜 秋葵 梨
豌豆 生菜 荷蘭豆 菠菜 甜豆 西洋菜 翠玉瓜
Artichoke Collard greens Kale Peas Asparagus Cucumbers Kiwi Romaine lettuce Avocado Green beans Leeks Snow peas Bok choy Green cabbage Chives Spinach Broccoli Green grapes Mustard greens Sugar snap peas Brussels sprouts Green onions Okra Watercress Celery Green peppers Pears Zucchini
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植物多樣化 PLANT DIVERSITY 要維持良好的腸道健康，就先要尋求多樣化。在Dr. Megan Rossi的 研究表明，每週至少吃 30 種不同植物性食物的人比吃少於 10 種植 物的人擁有更多種類的腸道微生物。腸道微生物得到的植物性食物 越多樣化，它們就變得越多樣化，對身體的好處也就越多: • 鍛練我們的免疫細胞 • 加強我們的腸道屏障 • 與我們的大腦交流，維持身體健康 追蹤您的「植物點數」是追求目標的有趣方法。每週爭取累積30點 植物點數。每份植物類食物等於1分，香草和香料每份累積¼分，您 會發現其實可以很快就累積足夠點數。 For good gut health, the goal is diversity. Research from Dr. Megan Rossi demonstrated that people who eat at least 30 different plant-based foods a week had more diverse gut microbes than people who ate less than 10. And the more diverse plant foods we feed our gut microbes, the more diverse they become and the more benefits to the body: • Train our immune cells. • Strengthen our gut barrier. • Communicate with our brain to maintain our health This ensures adequate fibre intake to nourish your gut microbiome. Tracking your “plant points” is a fun way to reach your goal. Aim for at least 30 plant points per week. Each serving of a plant food equals 1 point, and herbs and spices earn ¼ point each. You will find that you can actually accumulate enough points very quickly. 14
28天 健康腸道 計劃
28 Days Digestive Health Boost
早餐 低升糖、高纖、高蛋白膳食 Low GI, high fibre, high protein meal
BREAKFAST
活力纖維素 Fibergy Active
小食 SNACK 消化健康蛋白飲 Digestive Health Protein Drink
午餐 低升糖、高纖、高蛋白膳食 Low GI, high fibre, high protein meal
LUNCH
小食 SNACK
可選擇： You can choose: 或 or 健康天然小食 Healthy, whole food snacks
消化健康蛋白飲 Digestive Health Protein Drink
晚餐 DINNER
低升糖、高纖、高蛋白膳食 Low GI, high fibre, high protein meal
超級益生菌 USANA Probiotic (隔日食用 Every other day)
在28天中可隨時飲用排毒茶飲 Drink Detox Tea Mix any time throughout the 28 days
1 平匙 unheaped scoop
1 湯匙 tablespoon
1 包 stick
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優質健康的核心 THE CORE OF GOOD HEALTH 腸道是優質健康的核心。多功能的微生物群運用益菌 來向全身發送健康的訊號。就連您的情緒也與您的胃腸 存在內在聯繫，這就是為人熟知的腸腦軸線。 USANA暢活營養健康腸道套裝專為幫助 您在整體健康的旅程中邁出下一步， 讓您可以更容易地支持消化和排便規律、 緩解偶發性腹脹並維持健康的腸道微生物群。 在接下來的28天，您將會學習到運用適當營養和簡單的生活習慣， 來維持腸胃平衡的方法，從而達到您的消化目標， 開展健康的個人旅程。 Your gut is the center of good health. This multifunctional microbiome uses friendly bacteria to send healthy signals throughout your body. Even your mood is intrinsically linked to your stomach in what’s known as the gut-brain axis. USANA’s Active Nutrition Digestive Health Boost Kit is designed to help you take your next step to holistic health, which makes it easier to support digestion and regularity, find relief from occasional bloating and maintain a healthy gut microbiome. Over 28 days, you’ll discover ways to support a balanced belly through proper nutrition and learn simply smart lifestyle habits to kickstart your digestive goals and your personalized path to a healthy lifestyle.
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健康腸道 套裝產品
Digestive Health Boost Products
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活力纖維素 Fibergy Active
增加每日纖維攝取量的快捷方法。 The perfect solution to increase your daily fibre intake.
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消化健康蛋白飲 Digestive Health Protein Drink 原味 Plain | 檸檬生薑口味 Lemon Ginger
易於消化的蛋白質飲品，適合高蛋白質攝取 及素食人士。 This easy-to-digest protein drink is ideal for those looking to increase their protein intake and prefer a plant-based diet.
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掃描以獲取更多健康生活資訊 Scan to find out more healthy lifestyle tips 健康快樂 生活方式指南
Healthy & Happy Lifestyle Guide
健康習慣日記
Healthy Habits Journal
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排毒茶飲 Detox Tea Mix
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超級益生菌 USANA Probiotic
薄荷清香即溶茶飲，幫助消化，改善營 養吸收。
為您的腸胃帶來平衡，保持健康的消化 和免疫功能。
Digestive-support tea with a soothing peppermint flavor to optimize nutrient absorption.
Brings some balance to your belly to support healthy digestion and immune function.
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Digestive Health Program
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