http://www.pachamamahongkong.com/

Pachamama Hong Kong, Hong Kong (2025)

29/10/2025

【黑紅瑪卡：對憂鬱與焦慮有幫助嗎？】
答案很簡單：它們無法治療這些狀況，但可以在荷爾蒙調節、活力與日常心情上有大大好處。

為何瑪卡無法治療憂鬱或焦慮
- 研究顯示瑪卡可能提升一般的身心情緒或舒緩更年期相關不適，但沒有證據顯示黑或紅瑪卡能治療醫學上的憂鬱或焦慮。
- 瑪卡是非針對性治療，並不會像藥物與心理治療那樣，直接調整關鍵的神經傳導路徑。

憂鬱與焦慮的常見誘因，如：
- 腦部化學物質變化：血清素、多巴胺與壓力荷爾蒙（皮質醇）失衡
- 遺傳與家族史
- 生活壓力：喪親、創傷、工作或財務壓力

瑪卡可以帶來哪些幫助？荷爾蒙平衡與日常心情
- 荷爾蒙調節（非雌激素性）
- 精力與日常心情：許多使用者指出，有較穩的體力與動力，間接帶動更好的心情。
- 壓力調理：作為傳統適應原，可能讓身體在日常壓力下維持較好的狀態，帶來更平靜的感受。
- 提高睡眠質素，讓身心好好休息。

面對憂鬱或焦慮，優先選擇哪些方法
- 心理治療
- 藥物治療
- 生活關鍵：規律運動、穩定睡眠、減少酒精、正念與放鬆練習。
//

【Black vs. Red Maca, Can They Solve Depression and Anxiety?】
Here’s the answer: maca does not cure these conditions, and it shouldn’t replace proven treatments.

Why maca doesn’t treat depression or anxiety
- Studies suggest maca may improve general well‑being or menopausal symptoms, but research does not show that black or red maca treats anxiety or depression as medical conditions.
- Maca is not a targeted psychiatric treatment. It doesn’t directly adjust the key neurotransmitter pathways the way evidence‑based therapies and medications do.

What triggers depression and anxiety? For example:
- Brain chemistry shifts: changes in serotonin, dopamine, or stress hormones (cortisol).
- Genetics and family history.
- Life stressors: grief, trauma, relationship problems, job or financial pressure, social isolation.

Where Maca can help: hormone balance and mood support
- Energy and well‑being: Many users report steadier energy and improved motivation, which can indirectly lift day‑to‑day mood.
- Improve sleeping quality, and able to recharge the mind and body
- Hormone balance (non‑estrogenic)
- Stress adaptation: As a traditional adaptogen, maca may help your body handle everyday stress better

What to do for depression or anxiety instead
If you’re dealing with persistent symptoms, consider:
- Therapy
- Medications
- Lifestyle pillars: regular exercise, consistent sleep, reduced alcohol, social connection, mindfulness.
//

21/10/2025

【為什麼服用維他命丸會感到不適？】

許多人在服用維他命和補充劑後會出現噁心、胃痛或消化不良。維他命引起不適的常見原因如空腹服用維他命等。在我們店，我們推薦卡姆果粉素膠囊來補充維他命C - 它們採用易於消化的植物膠囊包裝，來減少維他命C補充劑會引起不適。

維他命和補充劑不適很常見，但通常是可以預防的。通過選擇高品質、易於消化的形式（如植物膠囊）、與食物一起服用補充劑，就不會出現令人不快的副作用。

請記住：補充劑是為了促進您的健康，而不是引起不適。

【Why Do Vitamins Make You Feel Sick? 】

Some people get sick from the supplements with the unpleasant side effects. Common Causes of Vitamin-Related Discomfort, such as taking vitamins on an Empty Stomach. That's why we recommend our Camu Camu powder capsules for Vitamin C supplementation—they are easily digested vegetable capsules that are gentle on your stomach while delivering powerful nutritional benefits.

Vitamin and supplement discomfort is common but usually preventable. By choosing high-quality, easily digestible formats like vegetable capsules, taking supplements with food, you can enjoy the benefits of nutritional supplementation without the unpleasant side effects.

Supplements are meant to support your health, not cause discomfort. With the right approach, you can nourish your body effectively and comfortably.

16/10/2025

【天然糖？添加糖？每天要吃多少糖才合理？】

先分清兩種糖：
- 天然糖：完整食物中的糖分（水果、乳品），伴隨纖維與營養素，吸收較慢、較有飽肚感。
- 添加糖：在加工或料理時額外加入（砂糖、蜂蜜、楓糖漿、果糖玉米糖漿），多半只提供熱量。

每日建議
- 成人：添加糖約佔總熱量 6%～10%。�以 2,000 大卡為例，約 25～50 公克（6～12 茶匙）。
- 兒童：2 歲以下避免添加糖！�2 歲以上建議不超過 25 公克（約 6 茶匙）。
（355 毫升汽水常見約 39 公克 - 約 10 茶匙）

為何重要？
- 體重管理：含糖飲料與高糖零食容易讓熱量暴增、飽足感卻不高。
- 口腔健康：添加糖與蛀牙風險密切相關。
- 心血管與代謝：觀察研究顯示，高添加糖（尤其含糖飲料）與心血管與糖尿病風險上升有關；整體飲食與熱量也有影響。
- 肝臟健康：富含果糖的飲品與非酒精性脂肪肝（NAFLD）風險上升有關。

水果可以吃嗎？�可以。整顆水果含纖維、水分與多種營養，吸收較慢。若在意血糖，可與蛋白質或脂肪搭配並留意份量。
乾果較濃縮、容易黏牙，份量要更少。

「天然」甜味劑比較健康？�蜂蜜、楓糖漿、椰子糖仍是添加糖，風味不同但每克熱量相近、同樣會升糖。用量宜少並計入每日上限。

人工甜味劑與認知退化�有研究觀察到，大量攝取人工甜味飲料與中風或失智風險較高之間存在關聯；可能與腸道菌相、代謝反應或味覺偏好轉變有關。

簡易策略
- 將添加糖盡量壓在 6%～10% 的低端。
- 先從飲品下手：水、氣泡水、無糖茶、牛奶或無糖植物奶。
- 多吃完整食物：蔬果、全穀、豆類、堅果種子、魚蛋肉與乳品，讓血糖與能量更穩定。

//

【How Much Sugar Per Day? What Actually Matters】
Not all sugars are equal. Natural sugars in whole foods (fruit, dairy) come with fiber, water, and nutrients that slow absorption and help you feel satisfied. Added sugars (table sugar, honey, syrups, high‑fructose corn syrup) are extra calories without the same nutritional value.

Daily limits that work in real life:

- Adults: keep added sugars to about 6–10% of daily calories. �On a 2,000‑calorie diet, that’s roughly 25–50 g (6–12 tsp).
- Kids: under 2 years old—no added sugar!�age 2+—aim for ≤25 g (about 6 tsp) per day.
(Soda has about 39 g (≈10 tsp) of added sugar!)

Why it matters

- Weight: Sugary drinks and high‑sugar foods add calories quickly with little fullness.
- Teeth: Added sugars are a major driver of cavities in kids and adults.
- Heart and metabolism: Higher added sugar—especially from sweetened drinks—is linked to increased cardiovascular and diabetes risk in observational studies. Overall diet quality and extra calories also play a role.
- Liver: Fructose‑heavy beverages are associated with non‑alcoholic fatty liver disease (NAFLD).

Fruit is fine
�Whole fruit is typically encouraged. Fiber and water slow absorption and provide vitamins and phytonutrients. If you track blood sugar, pair fruit with protein or fat and keep portions consistent. Dried fruit is concentrated and sticky—use smaller portions.

Are “natural” sweeteners better?....
(Full article is available on website)

09/10/2025

【《The Economist》談黑朱古力健康說法】

《The Economist》指出，黑朱古力被塑造成「健康食品」多半來自行銷，而非紮實科學。雖然可可含有類黃酮，但最嚴謹的研究並不支持把黑朱古力當成健康產品。

研究重點:
- 類黃酮存在於可可、茶、咖啡、莓果、葡萄與蘋果等食品。短期而隨機對照試驗中，效果時有時無。
- 大型試驗（中位追蹤3.6年）顯示：
- 對新發糖尿病、重大心血管事件、癌症或認知無明顯影響。
- 心血管死亡風險下降27%。但這不代表可用朱古力來取得該劑量，因為現實中的朱古力含糖與飽和脂肪偏高。

「乾淨健康食品」?
- 要從朱古力拿到500毫克類黃酮，視產品而定可能需要50–280克，帶來：
- 可觀的添加糖！
- 可達男性約一半、女性約七成的每日飽和脂肪上限！
- 不同產品的類黃酮含量差異很大：有些「很黑」的含量反而不高；部分牛奶朱古力可能更高。標示並不可靠。

更好的類黃酮與抗氧化來源
- 精簡可可選擇：無糖可可粉或可可碎豆（nibs）。
- 兩至三杯綠茶。

低糖、營養密度高的抗氧化替代品
- 巴西莓（Acai）：富含多酚（尤其花青素）。選擇無糖果泥或粉末，抗氧化能力強。
- 卡姆果（Camu Camu）：維他命C含量極高，並含多酚。

參考來源
《The Economist》〈The case against dark chocolate as a health food〉。
//
【The Economist on dark chocolate health claims】
The Economist reports that dark chocolate’s “health food” reputation rests mostly on marketing, not solid science. While cocoa contains flavanols, the strongest evidence doesn’t support broad health claims for dark chocolate.

What the research actually shows
- Flavanols are found in cocoa, tea, coffee, berries, grapes, and apples. Short randomized trials show mixed, often modest effects.
- In the large COSMOS trial (median 3.6 years):
- No effect on new diabetes, major cardiovascular events, cancer, or cognition.
- 27% lower cardiovascular mortality, but this does not justify eating chocolate to reach that dose.

Clean “health food”
- Hitting 500 mg flavanols from chocolate can require 50–280 g depending on the bar, bringing:
- High added sugar.
- Roughly half (men) to 70% (women) of the daily saturated‑fat limit.
- Flavanol content varies widely: some very dark bars are low; some milk chocolates are higher. Labels aren’t reliable.

Better ways to get flavanols and antioxidants
- Lean cocoa options: unsweetened cocoa powder or cacao nibs.
- Two to three cups of green tea.

Low‑sugar, nutrient‑dense alternatives for antioxidant support
- Acai berry: Rich in polyphenols (notably anthocyanins)for strong antioxidant capacity.
- Camu camu: Extremely high vitamin C plus polyphenols, offering potent antioxidant activity.

Reference:
* The Economist, summary of “The case against dark chocolate as a health food.”
//

01/10/2025

【又一年了：我們的包裝歷程】

我們的品牌又快到週年紀念日了，與大家分享一個關於產品包裝的小故事，或許您已經注意到了。

還記得照片中後面的白色袋子嗎？那曾經是我們產品的包裝方式，直接在秘魯完成包裝，很簡單。雖然我們很喜歡將產品直接從原產地帶給您的想法，但我們開始注意到一些不一致的地方。有時候品質不盡理想，重量也有差異，而且品質控管也未能完全達到我們的標準。

因此，我們做了一個重大改變，我們採購散裝產品並將它們運到香港。在這裡，我們親自仔細監督整個包裝過程。這個改變意味著我們的成本增加了，但這是我們為您著想而做出的決定。

自從做出這個改變以來，我們沒有再收到任何關於包裝問題的意見，例如袋子裡空氣過多等。您的滿意是我們的首要任務，我們相信這額外的一步有助於我們實現這個承諾。

我們不斷努力改進，為您帶來最好的健康食品。感謝您成為我們旅程的一部分，繼續努力！
//
【Another Year: A Look at Our Packaging Journey】

It's almost our brand's anniversary again, and let me share a little behind-the-scenes story about something you might have noticed: our product packaging.

Remember the white bag in the back of the photo? That's how our products used to arrive, directly packed in Peru. While we loved the idea of bringing you products straight from the source, we started noticing some inconsistencies. Sometimes the quality wasn't quite right, the weights varied, and the quality control wasn't always up to our standards.

So, we made a big change. Now, we purchase our products in bulk and bring them to Hong Kong. Here, we carefully monitor the entire packing process ourselves. This change meant an increase in our costs, but it was a decision we made with you in mind.

We're happy to report that since making this switch, we haven't received any feedback about packaging issues like too much air inside the bags. Your satisfaction is our top priority, and we believe this extra step helps us deliver on that promise.

We're constantly striving to improve and bring you the best health food products. Thank you for being a part of our journey!
//

23/09/2025

【以天然方式提升曲線】
想以天然方式提升女性曲線？我們最暢銷的「Aguaje赤湖果粉」皆獲得廣泛好評，一直以來許多使用者分享了真實、可感受的變化。

Aguaje 的特點
- 來源於祕魯的 Mauritia flexuosa 果實，含天然植物性雌激素
- 富含維他命 A、E 與優質脂肪酸
- 嚴謹把關原料來源與製程，保留果實營養

常見回饋
- 曲線更明顯：許多使用者表示，持續補充後，臀部與整體線條更豐滿、更立體（需配合均衡生活型態）。
- 經期較少不適：不少人分享每月的不適感降低、較易調節。
- 更年期緩和：使用者回饋顯示，中年女性回饋熱潮紅減少，日常感受更安穩。

建議食用方式
- 每日 2–3 顆
- 持續 6–8 週觀察身體變化
- 配合營養飲食、充足水分、規律運動與睡眠

重要提醒
- 個人體質與生活作息不同，效果因人而異。
- 雖然未有科學根據會有問題，但懷孕、哺乳中或有健康考量者，應該避免。
//
【Natural way to Support Curves】
Looking for a natural way to support feminine curves ? Our top-selling Aguaje Powder Capsules have become a favorite, with hundreds of positive reviews from women who want real, noticeable results.

What makes Aguaje special?
- Rich in natural phytoestrogens from the Mauritia flexuosa (Aguaje) fruit
- Packed with vitamins A and E, plus beneficial fatty acids
- Sourced from Peru with careful quality control and clean processing

Common Reviews
- Enhanced curvy silhouette: Many users say they notice fuller hips and a more defined shape with consistent use, as part of a balanced lifestyle.
- Reduce period discomfort: Users frequently share that monthly cramps feel milder and easier to manage.
- Relieve menopause syndrome: Women in midlife mention fewer hot flashes and improved day-to-day comfort.

How to use?
- Suggested routine: 2–3 capsules daily with meals and water
- Stay consistent for at least 6–8 weeks to evaluate results
- Pair with nutrient-dense foods, hydration, movement, and sleep

Important notes
- Results vary by individual biology and lifestyle.
- Although there is no scientific evidence of harm, those who are pregnant, breastfeeding, or have health concerns should avoid it.

Discover why our Aguaje Powder Capsules lead sales in women’s wellness. Natural, consistent, and trusted—made in Peru and crafted for your comfort and confidence.
#赤湖果

15/09/2025

【秘魯卡姆果粉：提升免疫力，不只靠維他命C】
提到卡姆果，您可能首先想到它豐富的維他命C。這種亞馬遜果確實是維他命C的佼佼者，但它增強免疫系統的能力遠不止於此!
- 富含抗氧化物：卡姆果富含類黃酮、花青素和鞣花酸等強效抗氧化物。在對抗氧化壓力和發炎方面，可能比單獨的維他命C更有效。
- 維護腸道健康：姆果可能幫助改善腸道菌群。健康的腸道菌群平衡對強健的免疫系統非常重要。
- 其他健康益處：儘管需要更多研究，卡姆果也因其潛在的抗菌、幫助管理血糖水平和維護健康血壓的功。

卡姆果粉的每日建議攝取量
對於日常食用，少量正宗的秘魯卡姆果粉就能發揮很大作用。通常建議每日攝取量為一茶匙。

您可以輕鬆將卡姆果粉加入日常飲食中：
～冰沙
～乳酪
～燕麥片
～果汁
～沙拉醬

*為了保留其營養成分，特別是維他命C，最好在烹飪後將卡姆果粉加入食物中，以避免高溫。

--

【Unlock Nature's Immune Booster: Authentic Peruvian Camu Camu Powder】
While vitamin C often steals the spotlight, the holistic benefits of this Amazonian berry extend far beyond a single nutrient.
- A Symphony of Antioxidants: Camu camu is packed with a variety of potent antioxidants, including flavonoids, anthocyanins, and ellagic acid. Studies have even shown that the combination of antioxidants in camu camu can have more powerful effects than vitamin C alone in reducing oxidative stress and inflammation.
- Supporting Gut Health: Emerging research in animal studies indicates that camu camu may positively alter gut bacteria [0]. A healthy gut microbiome is intrinsically linked to a robust immune system, as a significant portion of our immune cells reside in the gut.
- Other Potential Benefits: While more research is needed, camu camu has also been explored for its potential antimicrobial properties, its ability to help regulate blood sugar levels, and its positive impact on blood pressure.

How Much Camu Camu Powder Do You Need?
When it comes to daily consumption, a little goes a long way with authentic Peruvian camu camu powder. Due to its concentrated nature, a teaspoon is generally the recommended daily serving.

You can easily incorporate camu camu powder into your daily routine by adding it to:
～ Smoothies
～Yogurt
～Oatmeal
～Juices
～ Salad dressings
～To preserve its nutrient content, especially vitamin C, it's best to add camu camu powder to foods after cooking, rather than exposing it to high heat [0].

--
#卡姆果

07/09/2025

【紅瑪卡：放鬆心情、保持冷靜的小分享】

如果你跟我一樣，壓力來襲時總是"難以招架"，或者事情不公時就容易發脾氣，那你或許該試試紅瑪卡。這來自秘魯山區的根莖，能幫助你的精神應對打擊而不生氣。

～用紅瑪卡緩解壓力～
生活總是丟給我們一堆麻煩，對吧？工作、家庭、無止盡的待辦事項。
這些都能讓你的皮質醇水平飆升，讓你覺得精疲力盡。

紅瑪卡這時介入，調節你的荷爾蒙，幫助穩定，讓你不那麼不知所措。它不是什麼靈丹妙藥，但加入你的日常習慣，能讓那些艱難的日子變得更容易應付，給你額外的韌性來面對任何挑戰。

～加進飲料的方法～
把一茶匙粉末拌進早晨咖啡，不會太影響原味。
攪進你的茶裡——草本或綠茶都很適合。
想來點溫暖？拌進湯或粥裡，變成豐盛又有營養的一餐。
或者，如果你愛喝果汁，就丟進你的冰沙或新鮮果汁，帶來快速、清新的提振。
從小量開始試試看你喜不喜歡，很快你就能邊喝邊減輕壓力了。

//

【Red Maca: Chill Out and Keep calm】
If you're like me and stress hits you hard, or you find yourself snapping when things get annoyed and unfair, you might want to check out red maca. This root from the Peruvian mountains helps your body roll with the punches without losing your temper.

~Easing Stress with Red Maca~
Life throws a lot at us, right? Work, family, endless to-do lists—they can crank up your cortisol levels and leave you feeling wiped out.

Red maca steps in by supporting your hormones, helping to keep things steady so you don't feel so overwhelmed. It's not some magic pill, but adding it to your routine can make those tough days feel a bit more manageable, giving you that extra resilience to handle whatever comes your way.

~Easy Ways to Add Red Maca to Your Drinks and Meals~
Mix a teaspoon of the powder into your morning coffee and that won't mess with the flavor too much.
Stir it into your tea—herbal or green works great.
Feeling cozy? Blend it into soups or porridge for a hearty, nutrient-packed meal. Or, if you're more of a juice person, toss it into your smoothies or fresh juices for a quick, refreshing boost.
Start with small amounts to see how you like it, and you'll be sipping your way to less stress in no time.

#瑪卡

01/09/2025

【紅瑪卡與工作壓力】
紅瑪卡對荷爾蒙的平衡和營養補充的幫助，能轉化為身心健康。在當今快節奏的工作環境中，壓力已成為許多人不受歡迎的常態。

［減低壓力］
通過促進荷爾蒙平衡，它有助於減少與工作壓力相關的情緒波動。

［更高效率］
豐富的礦物質和維他命為持續的能量水平、提高注意力和增強認知功能。提供了必要的燃料後，讓您能夠以更高的清晰度和效率處理任何任務。

［減輕疲勞］
在身體方面，紅瑪卡有助於減輕疲勞、提高耐力並提升活力，使您對壓力大的工作，更具抵抗力。
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【Red Maca and Work Stress】
The synergistic effect of red maca's hormonal support and nutrient density translates into tangible improvements in both mental and physical health. In today's fast-paced work environment, stress has become an unwelcome constant for many.

[Stress relieve]
By promoting hormonal equilibrium, it helps to reduce the emotional rollercoaster often associated with work stress.

[Working Efficiency]
The abundance of minerals and vitamins provides the necessary fuel for sustained energy levels, improved focus, and enhanced cognitive function, allowing you to tackle demanding tasks with greater clarity and efficiency.

[Reduce Fatigue]
Physically, red maca can help to reduce fatigue, improve stamina, and support overall vitality, making you more resilient to the physical toll of a stressful workday.
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如何訂購？ Bio中的網站鏈接
或聯絡我們以獲取更多付款方式
How to order? Website link in Bio
Or message us for more info
https://pachamamahongkong.com
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#瑪卡

26/08/2025

【黑瑪卡：男性生育力】

秘魯黑瑪卡富含多種生物活性化合物，包括瑪卡烯（macaenes）、瑪卡酰胺（macamides）、生物鹼、類黃酮、多醣體以及豐富的礦物質和維他命。對男性產生多方面影響：
- 提升精子數量與活力：顯著增加精子數量和提高精子活力
- 改善精子形態：減少異常精子的比例，從而提高受精的機會。
- 平衡荷爾蒙水平：有助於平衡男性體內的荷爾蒙水平，它能刺激身體自身產生所需的荷爾蒙。
- 增強性慾與性功能：提升性慾和改善勃起功能。

在選擇黑瑪卡產品時，為了確保其功效和安全性，建議選擇：
* 有機（Organic）：有機認證的黑瑪卡確保產品在種植過程中不使用化學農藥和化肥，更加天然純淨。
* 天然（Natural）：選擇未經人工添加或化學處理的天然黑瑪卡，保留其最原始的營養成分。
* 糊化（Gelatinized）：糊化過程去除了瑪卡中的澱粉，使其更容易被人體消化吸收，同時也濃縮了其活性成分，提高了生物利用度。

選擇高品質的有機、天然、糊化黑瑪卡產品，將有助於最大化其潛在的益處，為迎接新生命的到來做好準備。

【Black Maca: Male Fertility】

Peruvian Black maca is rich in various bioactive compounds, including macaenes, macamides, alkaloids, flavonoids, polysaccharides, and abundant minerals and vitamins. These components contribute positive effects on the male reproductive system:
- Increases S***m Count and Motility: Significantly increase s***m count and improve s***m motility.
- Improves S***m Morphology: Reducethe proportion of abnormal s***m and thereby increasing the chances of fertilization.
- Balances Hormone Levels: Stimulate the body to produce the necessary hormones, thereby supporting healthy s***m production.
- Enhances Libido and Sexual Function: Boost libido and improve erectile function.

When selecting black maca products, to ensure their efficacy and safety, it is recommended to choose:
* Organic: Ensures that the product is grown without chemical pesticides and fertilizers, making it more natural and pure.
* Natural: Free from artificial additives or chemical processing, preserving its original nutritional components.
* Gelatinized: The gelatinization process removes starch from maca, making it easier for the body to digest.

Choosing high-quality organic, natural, and gelatinized black maca products will help maximize its potential benefits, preparing the way for the arrival of new life.

#瑪卡 #黑瑪卡 #秘魯

18/08/2025

【肥，別再賴年齡了：關於新陳代謝與年齡的科學觀點】
「隨著年齡增長，新陳代謝自然會減慢」——這是一個普遍存在的觀念，但科學研究正逐漸揭示其複雜性。近期《科學》雜誌研究表明，人類的靜止代謝率（RMR），即身體在靜止狀態下消耗的能量，在20歲至60歲之間並未出現顯著下降。

那麼，為何許多人會將中年後的體重變化歸因於新陳代謝減緩呢？這可能與以下因素更為相關：
->體力活動水平的變化：隨著生活方式的轉變，許多成年人的日常活動量會逐漸減少，懶！
->肌肉量的自然流失：從約30歲開始，人體會經歷肌肉量的自然減少（肌少症），而肌肉組織在靜息狀態下比脂肪組織消耗更多能量。
->飲食習慣的調整不足：未能根據實際能量需求調整飲食攝取，例如攝入過多加工食品或未控制份量，是導致能量失衡的常見原因。

促進新陳代謝＋有效管理體重的策略
理解年齡並非新陳代謝下降的主要原因，使我們能夠更積極地採取行動。以下是幾項經證實能有效支持新陳代謝並協助體重管理的策略：
1. 規律進行肌力訓練：每週進行2至3次肌力訓練，如舉重、自重訓練或使用阻力帶。增加和維持肌肉量是提升基礎代謝率的關鍵。
2. 提升日常活動量：除了有計劃的運動，應積極尋找增加日常活動的機會，例如選擇步行、爬樓梯，或在長時間坐姿後進行短暫的活動。
3. 攝取營養豐富的食物：優先選擇富含瘦肉蛋白（如禽肉、魚類、豆類）、全穀物、新鮮蔬菜和水果的均衡飲食。這些食物不僅提供必需營養，也有助於維持飽足感並控制總體卡路里攝入。
4. 保證充足且高質量的睡眠：睡眠不足會干擾食慾調節荷爾蒙和代謝過程。建議每晚保持7至9小時的優質睡眠。

總而言之，無論年齡如何，體重管理的根本原則依然是能量平衡，即攝入卡路里與消耗卡路里之間的關係。將體重變化歸因於年齡並非解決之道，積極採納上述生活方式的調整，方能有效支持新陳代謝，並實現個人健康目標。

(English version is avalible on the website)

11/08/2025

【卡路里赤字以外：不是做運動就能減肥】
談到減重，「卡路里赤字」這個詞經常被視為金科玉律。雖然這無疑是一個基本原則 - 攝取比消耗更少的卡路里，但許多人誤解了我們身體實際燃燒脂肪和減重的方式。這不僅僅是運動時立即燃燒的卡路里；一個複雜的因素相互作用，促成了可持續的脂肪減少。

基礎代謝率 (BMR)：這是你的身體為了執行基本功能（如呼吸、血液循環、維持體溫和細胞生長）而燃燒的卡路里數量。可以把它想像成維持生命所需的能量。你的BMR佔你每日卡路里消耗的最大部分，通常是你總能量輸出的60-75%。年齡、性別、基因和身體組成（肌肉與脂肪）等因素都會影響你的BMR。

運動性活動產熱 (EAT)：這是指在有組織的體育活動中消耗的能量，例如跑步、舉重或參加健身課程。雖然這通常是減重努力的重點，但與BMR相比，EAT通常佔你每日卡路里燃燒的最小部分!
(全文在網站）
。。
【Beyond the Calorie Deficit: You can't burn fat with exercise alone】
When it comes to weight loss, the phrase "calorie deficit" is often thrown around as the be-all and end-all. While it's undeniably a fundamental principle – consuming fewer calories than you burn – many people misunderstand the nuances of how our bodies actually burn fat and lose weight. It's not just about the immediate calorie burn during a workout; a complex interplay of factors contributes to sustainable fat loss.

Basal Metabolic Rate (BMR): This is the number of calories your body burns to perform essential functions like breathing, circulating blood, maintaining body temperature, and cell growth. Think of it as the energy required to keep you alive. Your BMR accounts for the largest portion of your daily calorie expenditure, often 60-75% of your total energy output. Factors like age, gender, genetics, and body composition (muscle vs. fat) influence your BMR.

Exercise Activity Thermogenesis (EAT): This is the energy expended during structured physical activity, like going for a run, lifting weights, or attending a fitness class. While often the focus of weight loss efforts, EAT typically accounts for the smallest portion of your daily calorie burn compared to BMR.
(Full content is available on website)
。。
#減肥 #運動 #修身 #健康生活 #健康資訊

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