纖形塑身指南 Shape-up Guide 2021 | USANA Hong Kong by USANA Hong Kong

Shape-Up 纖形塑身計劃指南

GUIDE

您開始時 WHEN YOU START... 體重 Weight

公斤 kg

骨骼肌肉量 Muscle Mass

公斤 kg

體脂 Body Fat

公斤 kg

您的纖形塑身計劃指南

Shape-Up Guide WELCOME TO YOUR

控制體重的正確方法，是要結合均衡的飲食習慣和規律的運動。

28天計劃能幫助您輕鬆有效地控制體重，邁向健康飲食及營養均衡的生活。 28天計劃將改變您的生活！ For proper weight control, it is important to combine balanced eating habits and regular exercise. The 28-Day Program helps you to get easy and effective weight control, healthy eating, balanced nutrition and healthy lifestyle. 28-Day Program will make a difference in your life!

Why

您的USANA補充品 USANA SUPPLEMENTS 與食物的交互作用均衡的飲食有助於為您的身體提供所需營養素。而這就是USANA補充品能幫助您的地方。配方以科研為基礎，提供身體最佳份量的優質營養素，以協助填補飲食上的營養不足。

早晚為身體注入充足的營養素您有沒有想過為什麼早上服用了USANA補充品以後晚上還得服用一次呢？這是因為當營養素被吸收、使用、儲存或自然排出體外時，身體內的營養素含量會產生變化。早晚服用維生素，則可讓營養素保持在最佳水平。

WORK WITH THE FOOD YOU EAT Eating a well-balanced diet helps to provide your body with the nutrients it needs. That’s where USANA supplements can help. They are scientifically formulated to help fill in the gaps in your diet to deliver an optimal amount of quality nutrients.

SUPPLEMENT MORNING + NIGHT Have you ever wondered why you’re supposed to take USANA supplements in the morning and again at night? It’s because as nutrients are absorbed, used, stored, or naturally flushed, levels in your body can vary. Taking your vitamins as directed— day and night—helps keep nutrients at more consistently optimal levels.

健康隨身包 | HealthPak*

營養餐 | Nutrimeal

我的智選黃豆奶昔 MySmart Shake Soy Protein Base

我的智選超級纖維素 MySmart Fibergy Plus

活力奧米加 | BiOmega

超級益生菌 | USANA Probiotic

* 健康隨身包並不包含在28天纖形塑身套裝中，客戶可以選擇添加以獲取全面的營養供應。 HealthPak is not included in the 28-Day Shape-Up pack. Customers can choose to add on for a comprehensive supply of nutrients.

Product 健康隨身包 HealthPak*

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。 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).

我的智選超級黃豆蛋白粉 MySmart Shake Soy Protein Base

提供優質完整蛋白質，不添加糖分，含有豐富的膳食纖維，能產生更持久飽足感。並有源自椰子油的有益飽和脂肪，助您從中獲得健康脂肪酸的健康效益。 Delivers high-quality, complete protein with no added sugar. Is an excellent source of dietary fibre to help you feel fuller, longer. It includes saturated fat from coconut oil, which is a beneficial fat. You’ll receive healthy fatty acids. 5

活力奧米加 BiOmega

USANA 產品讓您在繁忙的日子裡輕鬆攝取均衡的營養，與您一起打造健康、充滿活力的人生。 It allows you to get balanced nutrition on busy days easily. It works with you to create a healthy and energetic life.

營養餐 Nutrimeal

香草口味 French Vanilla 巧克力口味 Dutch Chocolate

富含膳食纖維和蛋白質的低升糖配方飲品，給予您所需要的一切營養，讓您在忙碌生活中亦能確保健康飲食。 This low-glycemic formula, rich in dietary fibre and protein, can give you all the nutrients you need to have a satisfying meal on the go.

我的智選超級纖維素 MySmart Fibergy Plus

當您需要一點額外的纖維時，可選用超級纖維素，促進腸道消化，調製更完美的奶昔。 Sometimes your needs require a little bit of extra fibre, and that’s when you can grab MySmart Fibergy Plus to get the perfect shake with added digestive support.

超級益生菌 USANA Probiotic

奧米加-3脂肪酸在許多身體系統中具有重要的作用，維持良好的心血管、免疫系統和關節健康。

為您的腸胃帶來平衡，每份含有120億菌落數的益菌，能保持健康的消化和免疫功能。

Omega-3 fatty acids play an important part in many body systems that support cardiovascular, immune and joint health.

Bring some balance to your belly — contains 12 billion colony-forming bacteria per serving to support healthy digestion and immune function.

THE STANDARDS OF ADULT

Obesity

成年人肥胖的定義標準

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.

體質指數 (BMI)

BODY MASS INDEX 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

身高(米)2 Height (m)2

公斤 ÷ kg

體重狀況 Weight Status

= 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%

Shape -Up 纖形塑身計劃

PROGRAM

這飲食計劃分四個週期，每週期均訂定了略有不同的飲食方案，以促進「身體混亂」，這是一種防止身體適應的方式，從而使新陳代謝保持高速運轉，並燃燒大量脂肪。 This diet plan prescribes a slightly different eating regimen in each of its four cycles to promote “body confusion” – a way to prevent your body from adapting, so your metabolism stays in high gear and you burn lots of fat.

此計劃依賴於良好的瘦蛋白質和脂肪，並禁止糖、加工食品、鹹食品和油炸食品的攝取。開始時，您必須嚴格執行計劃，避免進食含澱粉質的蔬菜各高糖水果，更暫時不能飲用酒精飲品。但是，隨著計劃進展，可稍為緩和。在最後一星期，您可以偶爾喝一杯飲品或吃一餐您所喜愛的餐膳。 The plan relies on lean protein and good fats. It bans sugar, processed foods, salty foods, and fried foods. Early on, you minimize starchy vegetables and high-sugar fruits, and cheats like alcohol are off the table entirely. As the plan progresses, though, it gradually eases up. By the end, you can have the occasional drink, or cheat meal.

第一階段(促進期)：提高蛋白質含量來刺激體脂肪降低，同時利用纖維清掃腸胃和血液。第二階段(活性期)：以高、低卡路里的日子交替重啟新陳代謝。第三階段(確立期)：調整營養吸收，同時學習控制營養攝取。第四階段(完成期)：維持健康的體重，同時可在週末偶爾放縱自己，盡情享用自己喜歡的食物。 Phase 1 (Accelerate): the protein amount is increased in order to stimulate body fat reduction, while fibre is used to clean the gastrointestinal and blood. Phase 2 (Activate): the metabolism is restarted by high and low calorie days alternately. Phase 3 (Achieve): to adjust nutrient absorption, while learning to control nutrient intake at the same time. Phase 4 (Arrive): to maintain healthy weight, while occasionally indulge yourself on the weekend with the food you enjoy.

Tips

1. 在早餐、午餐及晚餐之間各進食一份健康小食。 2. 每天運動30分鐘。 3. 第四階段可作為長期的飲食計劃以維持體重。 4. 如未達到理想體重，可重複循環第一至第三階段。

1. Eat a healthy snack between breakfast, lunch, and dinner. 2. Exercise 30 minutes every day. 3. Phase 4 can be used as a long-term diet plan to maintain weight. 4. Cycle from Phase 1 to 3 until reaching ideal weight. 11

28天纖形塑身計劃 28-DAY SHAPE-UP PROGRAM 餐膳 Meals

早餐 BREAKFAST

第一階段 - 促進期 (7日) Phase 1 - Accelerate (7 days)

第二階段 - 活性期 (7日) Phase 2 - Activate (7 days)

營養餐

Nutrimeal

我的智選超級纖維素

MySmart Fibergy Plus

超級益生菌

USANA Probiotic

健康隨身包

HealthPak

活力奧米加

BiOmega

營養餐

Nutrimeal

我的智選黃豆奶昔我的智選黃豆奶昔午餐 LUNCH

MySmart Shake Soy Protein Base

纖維 + 蛋白質餐膳 Fibre + Protein Meal

MySmart Shake Soy Protein Base

纖維 + 蛋白質餐膳 Fibre + Protein Meal

雙數日加配 Add on even days 我的智選黃豆奶昔 MySmart Shake Soy Protein Base

無糖豆漿/低脂牛奶 No sugar soy milk/ Low fat milk

我的智選黃豆奶昔我的智選黃豆奶昔晚餐

MySmart Shake Soy Protein Base

健康隨身包 HealthPak

DINNER

健康隨身包

活力奧米加

HealthPak

BiOmega

活力奧米加 BiOmega

MySmart Shake Soy Protein Base

雙數日加配 Add on even days 我的智選黃豆奶昔 MySmart Shake Soy Protein Base

餐膳 Meals

早餐 BREAKFAST

第三階段 - 確立期 (7日) Phase 3 - Achieve (7 days)

第四階段 - 完成期 (7日) Phase 4 - Arrive (7 days)

營養餐

Nutrimeal

我的智選超級纖維素

MySmart Fibergy Plus

超級益生菌

USANA Probiotic

健康隨身包

HealthPak

活力奧米加

BiOmega

營養餐

低熱量餐膳

Nutrimeal

Low-Calorie Meal

我的智選黃豆奶昔午餐 LUNCH

MySmart Shake Soy Protein Base

週末 Weekend 正常餐膳

低熱量餐膳

Normal Meal

Low-Calorie Meal

纖維 + 蛋白質餐膳

低熱量餐膳

Low-Calorie Meal

健康隨身包 HealthPak

Fibre + Protein Meal

活力奧米加 BiOmega

健康隨身包

晚餐 DINNER

HealthPak

週末 Weekend 正常餐膳

活力奧米加

Normal Meal

BiOmega

健康隨身包 HealthPak

活力奧米加 BiOmega

0.5 平匙 unheaped scoops

1 包 stick

1 平匙 unheaped scoops

1 包 packet

1 湯匙 tablespoon

1 粒 gelcap

240 毫升 ml 600 卡路里 kcal

1 茶匙 teaspoon

控制食量

Portion CONTROL

保持健康的飲食是一種平衡的做法。您需要考慮吃什麼和吃多少，這是您的每週膳食準備日所要考慮的。先從如何盛碟開始思考：吃飯時使用較小的碟，盛入適當的份量，先放蔬菜和水果，然後才放其他食物。 Maintaining a healthy diet is a balancing act. You need to consider both what you’re eating and how much. This is key to your weekly meal prep day. Start by rethinking the way you fill your plate: use a smaller plate when you dish up meals; include the right proportions; and dish up vegetables and fruits before you get to other foods.

水果 FRUIT

30% 全穀類 + 豆類 WHOLE GRAINS + LEGUMES

50%

蔬菜 VEGETABLES

20% 蛋白 PROTEIN

(肉類，乳製品，豆腐等 meat, dairy, tofu, etc.)

外食的提示在一個完美的世界裡，您可以每週為自己備餐，並在餐桌上享用自己烹調的晚餐。但實際上，

Tips

繁忙的行程和其他必要事務讓您忙碌不堪。當您必須外出用膳時，這些是您可以做的聰明決定： 1. 留意烹調方法。 2. 要求醬汁另外盛放，而不要直接淋在食物上。 3. 與其他人分享主菜。

EATING OUT

In a perfect world, you would meal prep every week and enjoy all your dinners around the table. But in reality, busy schedules and other responsibilities keep you on-the-go. When you can’t make meals yourself, here’s how you can make wise decisions: 1. Be aware of cooking methods. 2. Ask for sauce on the side. 3. Share a main dish with someone else.

• • •

蒸 Steam

涼拌 Cold salad

炆 Stew

炸 Deep fry

酥 Crisp

烚 Boil

灼 Broil

燉 Simmer

鹵 Bittern

燴 Braise

烤 Grill

燻 Smoke

炒 Stir fry

焗 Bake

醃 Pickle

刺身 Sashimi

滾 Rolling boil

撈 Stir

煎 Pan fry

即食 Ready to eat

多選用 Choose often 偶爾選用 Occasionally 避免選用 Avoid selection

外食卡路里對照表

EATING OUT CALORIE REFERENCE 壽司類 SUSHI 每2件卡路里/Kcal per 2 pieces 84

三文魚壽司 Salmon sushi

吞拿魚壽司 Tuna sushi

110

海膽壽司 Sea urchin sushi

106

飛魚籽壽司 Flying fish roe sushi

104

甜蝦壽司 Shrimp sushi

104

北寄貝壽司 Clam sushi

102

帶子壽司 Scallop sushi

100

赤貝壽司 Ark shell sushi

三明治 SANDWICH 每1件卡路里/Kcal per piece 470

公司三文治 Club sandwich

440

煙火雞肉三文治 Smoked turkey sandwich

465

碎蛋三文治 Smashed egg sandwich

467

燒牛肉三文治 Roast beef sandwich

500

吞拿魚三文治 Tuna sandwich

398

火腿蛋三文治 Ham & egg sandwich

566

吞拿魚芝士飛碟 Tuna & cheese toastie

刺身類 SASHIMI 每100克卡路里/Kcal per 100g 160

三文魚 Salmon

八爪魚 Octopus

145

海膽 Sea urchin

甜蝦 Shrimp

赤貝 Ark shell

100

吞拿魚 Tuna

帶子 Scallop

飯類 RICE 每碟卡路里/Kcal per plate

粥/粉麵類 CONGEE/NOODLE 每碗卡路里/Kcal per bowl 367

雲吞河 Wonton rice noodle

560

粟米肉粒飯 Rice with pork in cream corn sauce

220

墨丸米 Cuttlefish ball rice vermicelli

524

豉椒鮮魷飯 Rice with squid in black bean sauce

455

牛腩米 Beef brisket rice vermicelli

383

791

咖喱豬扒飯 Rice with curry pork chop

貢丸米 Meat ball rice vermicelli

309

421

西班牙海鮮飯 Spanish paella

魚旦河 Fish ball rice noodle

370

1243

乾炒牛河 Stir-fried rice noodle with beef

牛丸麵 Beef ball noodle

白粥 Congee

1465

菜遠排骨飯 Rice with spare ribs & vegetable

338

及第粥 Congee with lean pork, liver & kidney

165 意粉類 PASTA 每碟卡路里/Kcal per plate

碎牛肉粥 Minced beef congee

234

魚片粥 Fish congee

709

海鮮意粉 Seafood pasta

282

粟米粥 Corn congee

725

肉醬意粉 Spaghetti bolognese

635

蜆肉意粉 Clam spaghetti

841

卡邦尼意粉 Carbonara

1189

鹹魚雞粒炒飯 Fried rice with salted fish & chicken

保持身體的水分充足水分與飲食同樣重要，對消化有重要的作用。所以您必須喝足夠的水。記住，雖然一些含新鮮水果和蔬菜的天然甜味果汁和茶很健康，但大部分所喝的飲料還是應該來自水。 • 專家建議每天喝至少8杯（64盎司）的水 • 喝更多水的訣竅 - 早上起床第一件事：喝一杯水 - 隨身攜帶一個水瓶 - 添加檸檬使味道更好 - 在運動的前、中、後都要喝水

DON’T FORGET TO HYDRATE Hydration is just as important as eating and plays a big role in digestion. So it’s important to make sure you’re drinking enough. Remember that although some teas and naturally sweetened juices are healthy and full of fresh fruits and vegetables, the majority of your liquid should come from water. • Experts recommend at least 8 cups (64 oz.) of water each day. • To drink more water - Drink a glass first thing in the morning. - Carry a water bottle with you. - Add lemon for a refreshing flavor. - Hydrate before, during, and after exercising.

100卡路里健康小食之選 HEALTHY 100-CALORIE SNACK OPTIONS 水果 FRUITS 1

中型蘋果 medium apple

大橙 large orange

柑 tangerines

中型梨 medium pear

新鮮莓果 1.5 fresh berries 杯/cups (all varieties) 密瓜或西瓜 2 melon or 杯/cups watermelon 1

中型香蕉 medium banana

布冧 plums

2.5

奇異果 kiwi

細火龍果 small dragon fruit

楊桃 star fruits

新鮮車厘子 fresh cherries

提子 grapes

蔬菜 VEGGIES

奶類製品 DAIRY

全脂奶切粒西蘭花、 150 椰菜或白菜毫升/ml whole milk chopped 3 水牛芝士杯/cups broccoli, 30 mozzarella cabbage, 克/g cheese or bok choy 脫脂茅屋芝士四季豆 2 nonfat 1 杯/cups green beans 杯/cup cottage cheese 大蕃茄 large whole 3 脫脂原味 tomatoes 150 -180 希臘乳酪大燈籠椒毫升/ml nonfat, plain Greek yogurt large bell 3 peppers 蘆筍 3 杯/cups asparagus

堅果 NUTS

唐生菜 (不限量) Lettuce (unlimited)

開心果 pistachios

青瓜 (不限量) Cucumbers (unlimited)

核桃 walnuts

西芹 (不限量) Celery (unlimited)

腰果 cashews

1 湯匙 Tbsp.

花生醬 peanut butter

• 建議在晚上6點前進食水果。 • 建議水果連皮吃，水果除了含豐富纖維外，部份更含抗氧化營養素。進食前，請謹記要徹底清洗乾淨。 • 避免進食椰子、榴蓮、牛油果等較高脂肪的水果。 • 避免進食加入高脂食材的水果，如水果撻、水果雪糕及加入忌廉的水果蛋糕。 • Fruit is recommended to eat before 6:00p.m. • Fruits are best eaten with skin. Besides rich fibre, some of them contain antioxidants, but remember to wash them thoroughly. • Avoid eating high fat fruits such as coconut, durian and avocado. • Avoid eating fruits with high-fat ingredients such as fruit tarts, fruit ice cream and fruit cakes with cream.

進行計劃期間的建議

RECOMMENDATIONS FOR SHAPE-UP PROGRAM 1. 不可以營養餐作三餐代餐超過5天。 Don’t use Nutrimeal as a meal replacement for more than 5 days. 2. 兩餐之間進食的健康小食熱量宜控制在100至150卡路里，建議搭配︰ A) 一份水果加一份蔬菜，或 B) 將一份水果加入營養餐攪拌飲用，另外再進食一份蔬菜或 C) 一份蔬菜加一份堅果。

Eat healthy snacks that have 100 – 150 calories between two meals. Here are some suggestions:

A) one serving of fruit and one serving of vegetable, B) blend and mix one serving of fruit with Nutrimeal™, then eat one serving of vegetable, C) one serving of vegetable and one serving of nuts.

3. 根據常量營養素的個人需求，選擇添加一茶匙我的智選超級纖維素來增加膳食纖維的補充，以提升飽足感，或添加一湯匙超級黃豆蛋白粉來增加蛋白質的攝取。 Based on personal need for macronutrients, increase the supplementation of dietary fibre with one teaspoon of MySmart Fibergy Plus for greater satiety, or add one tablespoon of MySmart™ Soy Protein Plus for more protein. 21

Recipe 食譜

混合莓果奶昔

BERRYLICIOUS

1匙 scoop 我的智選黃豆奶昔

MySmart Shake Soy Protein Base

2匙 scoops 營養餐

French Vanilla Nutrimeal

1包 stick 超級益生菌

USANA Probiotic

1杯 cup 混合莓類（草莓，藍莓，黑莓） 240毫升 ml 無糖豆漿/低脂牛奶

No sugar soy milk / Low fat milk

mixed berries (strawberries, blueberries, blackberries)

熱辣巧克力奶昔

SPICY CHOCOLATE MILKSHAKE

2匙 scoops 營養餐

Dutch Chocolate Nutrimeal

1匙 scoop 我的智選黃豆奶昔

MySmart Shake Soy Protein Base

300毫升 ml 冰水

1茶匙 teaspoon 乾辣椒粉

Dried chili powder

Ice water

選擇低升糖飲食若要努力改善您的飲食，就鎖定低升糖食物。這取決於食物的升糖指數。

AIM FOR A LOW-GLYCEMIC DIET As you work to improve your diet, target foods that are low glycemic. This is determined by where a food falls on the glycemic index.

升糖指數(GI)用來測量食物對您血糖的影響。食物的升糖指數越高，就會讓您的血糖越快升高，

The glycemic index (GI) measures

the effect food has on your blood 最後又猛然下降。 glucose levels. The higher a food’s GI, 低升糖指數食物有助於 the more it can cause your blood

穩定您的血糖， sugar to spike and, eventually, 讓您整天的精神狀況均保持一致。 come crashing down. 常見的低GI碳水化合物食物： Foods with a low GI help 低GI麵食(煮熟有嚼勁)、 your blood sugar remain stable, 低GI糙米或全穀米、蕎麥麵、或藜麥。

so you’ll have more consistent

energy levels throughout the day. Look for common carbohydrate-rich foods offered as low GI options: low GI pasta (cooked al dente), low GI brown or whole grain rice, soba noodles, or quinoa.

有關食物的升糖指數，請查閱glycemicindex.com網站。 If you are uncertain about a food’s GI, check glycemicindex.com. 資料來源 Source: gisymbol.com/top-tips-to-go-low-gi

減脂增肌的秘訣

WAYS TO LOSE FAT AND GAIN MUSCLE 1. 設定能夠達成的目標 Set achievable goals 2. 善用用餐技巧︰細嚼慢嚥、減少食物份量 Employ special eating techniques: chew and swallow slowly, reduce the portions of food 3. 外出用膳原則︰飯量減半、去皮、不加醬 Rules of dining out: eat half portion of rice, remove the skin, no sauce 4. 用膳五分飽 Stop eating when feeling 50% full 5. 注意用餐時間︰晚上8點後不進食 Be careful of the meal time: no more eating after 8:00 p.m. 6. 規律運動︰每日進行帶氧或肌力運動 Regular exercise: do aerobic exercises or strength training every day 7. 善用日常機會多做運動，例如多步行、行樓梯、做家務等 Seize everyday opportunities to do exercises, e.g. walking, stair climbing, or doing housework 8. 攝取充足水分︰每日2000毫升為佳 Sufficiently hydrated: 2000 ml per day 9. 保持心情開朗 Stay happy 10. 每晚睡7至9個小時 Sleep 7 to 9 hours a night

突破減重停滯期

OVERCOME A WEIGHT-LOSS PLATEAU 人體有自然保護機制，體重暴升暴跌至一定程度，便會停止變胖或變瘦。減重者平均6至9個月便會遇到停滯期，突破的方式除了要少吃外，須加上重量訓練及跑步等帶氧運動，幫助燃燒脂肪，提升基礎代謝率，便能度過停滯期，讓體重繼續減輕。 The human body has a natural protection mechanism where you will stop gaining or losing weight when it fluctuates too fast, to a certain degree. Those who strive to lose weight may hit the plateau in 6 to 9 months on average. To manage weight further, on top of eating less, you have to add weight training and aerobic exercises like running to burn fat and raise your basic metabolic rate. All of these factors contribute to a continuous drop in body weight.

Weight

Management

andExercise

運動與體重管理

運動不但能夠消耗熱量，還能增強心肺功能，強化循環代謝功能，並有助減輕壓力，讓心情更輕鬆，更重要的是提升代謝，配合完美的飲食計劃，即可助您塑造更輕盈健康的體態。 On top of burning energy, improving heart and lung function, and circulatory function, exercise helps you cope better with stress and feel better. Most importantly, it enhances metabolism; together with a perfect diet plan, you are on the way to transforming into a healthy lifestyle.

Formula 卡路里消耗方程式

FOR CALORIES BURN 級別 Level

低強度 Low intensity

中等強度 Moderate intensity

劇烈強度 Vigorous intensity

代謝等值 Metabolic equivalents (METs)

< 3.0 METs

3.0 – 6.0 METs

> 6.0 METs

30 – 90 Kcal

90 – 180 Kcal

> 180 Kcal

以60公斤人士計算，進行30分鐘該等級別活動可以消耗的卡路里 Calories burned by a 60kg person for doing the activity at specific level for 30 minutes

運動時間 x Exercise METs Duration

代謝等值 Metabolic Equivalent =

Tips

體重分鐘 x min Weight

公斤 kg ÷ 60

卡路里消耗 Calories burned (Kcal)

例如一個體重60公斤的成年人，進行30分鐘中等強度的踏單車活動，他約可消耗135 – 165卡路里(4.5 – 5.5 METs x 30分鐘 x 60公斤 ÷ 60)。

For example, if a 60kg adult does moderate-intensity cycling for 30 minutes, he will burn about 135 to 165 calories (4.5 – 5.5 METs x 30 min x 60 kg ÷ 60).

體能活動與卡路里消耗

EXERCISE AND CALORIE CONSUMPTION 體能活動 Exercise

分鐘 mins

代謝等值 Metabolic equivalents (METs)

散步 Strolling

3.0-3.5

逛街 Window shopping

2.5-3.0

照顧嬰兒 Taking care of a baby

3.0-3.5

與寵物玩耍、散步 Playing/strolling with pets

3.0-3.5

網球 Playing tennis

7.0-8.0

行山 Hiking

5.5-6.5

游泳 Swimming

5.5-6.5

瑜伽 Practising yoga

2.0-3.0

踏單車 (完成8公里) Cycling (finish 8km)

4.5-5.5

步行 (完成3.2公里) Walking (finish 3.2km)

4.5-5.5

跑步 (完成2.4公里) Jogging (finish 2.4km)

9.5-10.5

羽毛球 Playing badminton

7.0-8.0

資料來源 Source: https://www.lcsd.gov.hk/en/sportforall/common/pdf/leaflet_c.pdf

MAKE A CHANGE AND

享受過程作出改變

當您開始這個旅程，請記住，吃得健康是一個過程。每次用一天尋找改進的方法，嘗試不同的食物，您很快會發現很多新的喜愛食物。現在是把自己的計劃付諸行動的時候了。填寫您的膳食計劃，挑選健康食材，作出真正的改變。在本指南的最後，是您一個月的膳食計劃和購物清單。花點時間好好填寫，以便您可以開始正確飲食。 As you embark on this journey, remember: eating healthy is a process. Take it one day at a time and look for ways to improve. Try different foods every day and you’ll soon discover plenty of new favorites. Now it’s time to put your own plan into action. Fill out your meal plan, pick up healthy foods, and make real changes. The end of this guide includes a month’s worth of blank meal plans and shopping lists to help you get started. Set aside some time to fill them out so you can get going and start eating right.

星期一 MONDAY

星期四 THURSDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期二 TUESDAY

星期五 FRIDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期三 WEDNESDAY

星期六 SATURDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

Meal Planner

早餐 Breakfast:

膳食計劃

星期日 SUNDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期一 MONDAY

星期四 THURSDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期二 TUESDAY

星期五 FRIDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期三 WEDNESDAY

星期六 SATURDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

Meal Planner

早餐 Breakfast:

膳食計劃

星期日 SUNDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期一 MONDAY

星期四 THURSDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期二 TUESDAY

星期五 FRIDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期三 WEDNESDAY

星期六 SATURDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

Meal Planner

早餐 Breakfast:

膳食計劃

星期日 SUNDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期一 MONDAY

星期四 THURSDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期二 TUESDAY

星期五 FRIDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

星期三 WEDNESDAY

星期六 SATURDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

Meal Planner

早餐 Breakfast:

膳食計劃

星期日 SUNDAY

早餐 Breakfast:

午餐 Lunch:

晚餐 Dinner:

小食 Snacks:

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