23/10/2025
✈️ Darling, hold my hand~ Nothing beats a…
Well balanced diet! Right now you can…
現今坊間流行各種飲食法（如生酮、間歇性斷食、代餐等），雖可能帶來短期減重效果，但大多難以長期維持，亦未必適合所有人。
研究指出，均衡飲食是目前最安全、可持續，並有效預防慢性疾病的飲食模式。
🥗 健康飲食餐盤的六大原則：
🥦 1. 蔬菜與水果：佔餐盤的一半
多選擇不同顏色的蔬菜及新鮮水果
有助預防多種慢性疾病
⚠️ 注意：果汁不等於水果，應減少攝取
🍞 2. 全穀類食物：佔四分之一
優先選擇糙米、燕麥、全麥麵包、藜麥等
升糖指數較低，有助穩定血糖及長時間提供能量
🥚 3. 優質蛋白質：佔四分之一
包括魚類、家禽、豆製品、堅果及蛋類
建議減少紅肉及加工肉品攝取，有助心血管健康
🫒 4. 健康油脂：適量選用
推薦橄欖油、菜籽油、大豆油等植物油
避免反式脂肪及過量飽和脂肪
💧 5. 選擇健康飲品
首選清水，其次為無糖茶或清湯
減少攝取含糖飲品，如汽水、果汁、奶茶等
🌟 與其追求短期效果的飲食法，不如從今天起實踐均衡飲食，配合適量運動，建立一個可持續、科學化的健康生活模式。
In today’s world, various trendy diets (e.g., keto, intermittent fasting, meal replacements) may offer short-term weight loss results but are often unsustainable and not suitable for everyone.
According to research, a balanced diet is by far the safest, most sustainable, and effective way to prevent chronic diseases.
🥗 Key Principles of the Healthy Eating Plate:
1️⃣ **Vegetables & Fruits: Half of the plate**
- Choose a variety of colorful vegetables and fresh fruits to help prevent chronic diseases.
- ⚠️ Note: Fruit juice is not a substitute for whole fruits and should be consumed less.
2️⃣ **Whole Grains: One-quarter of the plate**
- Prioritize options like brown rice, oats, whole-grain bread, and quinoa.
- These have a lower glycemic index, helping to stabilize blood sugar and provide lasting energy.
3️⃣ **Quality Protein: One-quarter of the plate**
- Include fish, poultry, tofu, nuts, and eggs.
- Reduce intake of red and processed meats to support cardiovascular health.
4️⃣ **Healthy Fats: Use in moderation**
- Opt for plant-based oils like olive oil, canola oil, or soybean oil.
- Avoid trans fats and limit saturated fats.
5️⃣ **Healthy Beverages**
- Water is the best choice, followed by unsweetened tea or clear soups.
- Reduce sugary drinks like soda, juice, and milk tea.
🌟 Instead of chasing short-term diet trends, start practicing a balanced diet today. Pair it with regular exercise to build a sustainable and scientifically proven healthy lifestyle.
