友好料营养咨询 Ingrelicious Nutrition Consultancy

14/11/2025

🍊💪 新年【轻盈】变身，从这里开始！

还在烦恼新年愿望清单上的“减重”目标吗？别再单打独斗了！

我们强大的注册营养师 + 健身教练团队（Zi Rui, Victor, Zhenkang, Mei Ciu, Edward）携手为你打造科学、高效的减重配套，让你健康瘦身，终身受益！

🎯 我们的核心价值：科学指导 + 终身知识！

所有配套都包含专业咨询、营养师追踪，以及最重要的 5堂减重营养线上课，让你边瘦边学，掌握一生受用的健康知识！

🎁 3大超值配套，限时抢购！

1. ✨ 90天极致减重配套 (RM3299)

适合对象： 追求【运动+饮食】全面蜕变！

关键服务： 6次营养咨询 + 90天饮食跟进 + 5次线上课 + 12次教练上门指导 (Klang Valley)+个性化餐单设计

2. 🍎 90天营养管理配套 (RM1499)

适合对象： 重视【饮食调整】，已有自律运动习惯者！

关键服务： 6次营养咨询 + 90天饮食跟进 + 个性化餐单设计+5次线上课

3. 💡 7天快速体验配套 (RM299)
适合对象： 想快速感受专业效果

关键服务： 1次营养咨询 + 7天饮食跟进 + 1次教练上门指导 (Klang Valley Area)。

🔥 重申！所有配套均【只限10位】！先到先得！ 🔥

这是你投资健康、迎接新年的最佳时机！无需节食痛苦，无需盲目训练。让我们用专业为你保驾护航，实现梦想体型！

💬 立即私信/留言【我要变身】抢占名额！你的新年蜕变，就从现在开始！

#新年变身 #健康瘦身 #营养师 #健身教练 #90天挑战

🍊💪 New Year, New You! Kickstart Your Transformation Here!
Still struggling with your "Weight Loss" New Year's Resolution? Stop going it alone!

Our powerful team of Registered Nutritionist + Fitness Coaches (Zi Rui, Victor, Zhenkang, Mei Ciu, Edward) is here to provide you with a scientific and highly effective weight loss package. Get healthy, stay fit, and gain knowledge for a lifetime!

🎯 Our Core Value: Expert Guidance + Knowledge for Life!
All packages include professional consultations, dietary tracking by a dietitian, and most importantly, 5 Online Weight Loss Nutrition Classes. Learn while you slim down!

🎁 3 Value-Packed Programs – Limited Spots!
1. ✨ 90-Day Ultimate Transformation Package (RM3299)
Best for: Those seeking a complete [Diet + Fitness] overhaul!

Key Services: 6x Nutrition Consultations + 90 Days Diet Tracking + 5 online class+ 12x In-Home Coach Sessions (Klang Valley)+ personalize meal plan design.

2. 🍎 90-Day Nutrition Management Package (RM1499)

Best for: Those prioritizing [Diet Adjustment], with self-disciplined workout habits!

Key Services: 6x Nutrition Consultations + 90 Days Diet Tracking + Personalized Meal Plan Design+ 5 online class

3. 💡 7-Day Quick Trial Package (RM299)
Best for: Those who want to quickly experience professional results!

Key Services: 1x Nutrition Consultation + 7 Days Diet Tracking + 1x In-Home Coach Session (Klang Valley Area).

🔥 Crucial Note! All packages are strictly limited to 10 spots! First come, first served! 🔥

This is the perfect time to invest in your health and get ready for the New Year! No crash diets, no aimless workouts. Let our experts guide you to achieve your dream physique!

💬 DM us now or comment [I WANT TO TRANSFORM] to secure your spot! Your New Year's transformation starts today!

12/11/2025

🍎【家庭营养学 3.0】— 打造全家健康防線！
市場上最完整、最實用的營養學課程來了！ 您是否厭倦了飲食誤區和包裝上的陷阱？想知道如何真正為家人選對食物？

🎓 由 3 位超過 12 年經驗的資深老師聯手打造，提供 40 堂深度分享，讓您從此成為家庭的營養守護者！

🌟 課程亮點，一次掌握！
實戰技能： 破解包裝陷阱、學會挑選與保存新鮮食材、掌握健康的烹飪科學，更有超市採購實操，讓知識即時應用！

深度基礎： 完整解析碳水化合物、蛋白質、脂肪、維生素、礦物質等五大營養素，徹底了解食物的本質。

熱門議題： 探討食品微生物學、食物品質、食品科技與法律，以及肉類、海鮮、蔬果的科學。

特別專題： 提供馬來西亞飲食、樂齡、素食的營養建議，並設有詳盡的兒童營養學專題（含首 1000 天、青少年及特殊兒童營養），守護孩子成長！

💡 無論您是新手爸媽、家庭主婦/夫，或是關注健康的您，這套課程都能賦予您專業知識，讓您做出友好料、最好料的健康選擇！

11/11/2025

燕窝被誉为“滋补圣品”，但迷思也最多：血燕是“吐血”？燕窝人人都能吃？真假怎么辨？这一场直播将用科学与实操，一次讲透！
直播重点：
科普燕窝真正的成分与功效
辟谣常见误解
教你最实用的鉴别技巧
帮你聪明选购不踩雷
内容亮点
什么是燕窝？如何分类？
带你认识屋燕、洞燕、白燕、血燕的真实差别，揭开颜色背后的科学原因。
养生功效解析
唾液酸为什么珍贵？哪些人特别适合吃？哪些人要注意？简单讲明白！
真假鉴别技巧
“四字诀”轻松记：
看纹理、颜色自然
闻淡淡清香
泡发水清澈不浑
炖后晶莹弹性不“Q弹”
日期：11.11.2025
时间：9.00pm
平台：友好料面子书，Nutritionist Edward面子书，营养直说Youtube
想真正认识燕窝？这一场不能错过！

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11/11/2025

探秘东方珍宝——燕窝的科学与鉴别 🌟

燕窝被誉为“滋补圣品”，但迷思也最多：血燕是“吐血”？燕窝人人都能吃？真假怎么辨？这一场直播将用科学与实操，一次讲透！

🎯 直播重点：

✅ 科普燕窝真正的成分与功效
✅ 辟谣常见误解
✅ 教你最实用的鉴别技巧
✅ 帮你聪明选购不踩雷

✨ 内容亮点

🔹 什么是燕窝？如何分类？
带你认识屋燕、洞燕、白燕、血燕的真实差别，揭开颜色背后的科学原因。

🔹 养生功效解析
唾液酸为什么珍贵？哪些人特别适合吃？哪些人要注意？简单讲明白！

🔹 真假鉴别技巧
“四字诀”轻松记：
👀 看纹理、颜色自然
👃 闻淡淡清香
💧 泡发水清澈不浑
🍲 炖后晶莹弹性不“Q弹”

📅 日期：11.11.2025
⏰ 时间：9.00pm
📍 平台：友好料面子书，Nutritionist Edward面子书，营养直说Youtube

想真正认识燕窝？这一场不能错过！

02/11/2025

谢谢Pureglo赞助价值RM599的一对一饮食治疗师跟进！

这个饮食治疗师饮食陪跑服务，适合肥胖，糖尿，尿酸，三高等等的慢性病。没错，是一对一的！

我们用的饮食治疗师，不是那种刚刚毕业的。而是在医院里面的饮食治疗师！

现在你只需购买RM300元的Pureglo产品，+一个象征性RM68, 您就能拥有这个价值RM599 30天陪跑计划。

30天，饮食治疗师会跟进你的三餐，你询问饮食治疗师，她们每天都会回复你的问题。

外食吃什么，要如何选择食材，全部告诉你！！

有人说-饮食治疗服务很贵。RM68, 服务你30天。一天才RM2.60, 比一杯MAMAK的奶茶还要便宜。

马上来签购吧。别说我bojio!!

（名额有限先到先得）

https://www.facebook.com/photo/?fbid=1383584340435263&set=a.504509408342765

想吃得健康、瘦得聪明？😋
⚠️吃对比吃少更重要！！！

《Pureglo11月健康计划🥗》
只要购买 PureGlo / Trifama 产品满RM300，
再加RM68，就能获得
👉 30天专业饮食治疗师1对1指导！

每天监督你的饮食，
教你外食也能吃得健康、无压力❤️

💪 适合：三高｜糖尿｜肥胖｜尿酸｜PCOS
💰 原价RM599，现在只需RM68加购！

赶快扫码报名吧！（参与详情请看留言区）
📅 第一批15/11开群，第二批30/11开群
名额有限，先到先得🔥

#健康饮食 #营养师指导 #生活新习惯

28/10/2025

在这个“人人都忙碌”的时代，我们被催促要快、要效率，却很少聆听身体的真正声音。

“我每天都感冒、压力山大、血压忽高忽低，连上楼梯都喘。”这是李小姐，一个 35 岁的职场女性，最近对我说的话。她曾以为，只要少喝一点甜饮、偶尔运动就能好起来。可为什么身体越来越脆弱、免疫力越来越差？

事实上，现代人的生活方式正在慢慢削弱我们的自然防御力。例如，久坐、外食、睡眠不足导致免疫系统长期疲劳，高油高糖饮食、精神压力大造成身体慢性发炎持续存在，以及缺乏抗压与修复营养间接使血压、能量、情绪都不稳定。

营养师建议她从饮食开始调整，增加富含抗炎与调节压力的自然食材。一天 ½ 碗西兰花（约100克）含硫代葡萄糖苷，帮助抗氧化与细胞修复。蓝莓 ½杯（约70克）富含花青素，减少氧化压力。牛油果 ¼颗（约50克）含优质脂肪，有助于稳定血压与抗炎。洋甘菊茶 1杯（200ml）舒缓压力、改善睡眠品质。

搭配每天规律的三餐与足够水分，再加上适度运动（例如每天 30 分钟快走），并每天早晨以 1 茶匙（约 2 克）灵芝粉加入温水或燕麦饮中饮用，她在短短 4 周内就感受到明显改变：不容易感冒、血压更稳定、皮肤气色变好，连睡眠也更深沉。这是因为灵芝粉中所含的多醣体与三萜类活性成分 能有效调节免疫系统、帮助身体抗炎、稳定血压，并缓解长期压力对神经系统的影响；同时促进深层睡眠与能量代谢恢复。许多上班族或长期压力大的人，从补充灵芝粉后发现精神更集中、早晨起床不再沉重。

如果你也常感到疲惫、容易发炎或压力大，也许身体正在向你发出求救信号。别等到“累到崩溃”才开始关心健康。从饮食与天然营养支持开始，让身体重新恢复平衡与活力。

In this fast-paced world where everyone is constantly busy, we’re urged to be quick and efficient but rarely take time to truly listen to our bodies.

“I catch colds easily, my stress is overwhelming, my blood pressure fluctuates, and I even feel breathless walking up the stairs.” This is what Ms. Lee, a 35-year-old working woman, recently told me. She once thought that simply cutting down on sugary drinks and exercising occasionally would make things better. But why did her body keep getting weaker and her immunity lower?

In reality, modern lifestyles are quietly wearing down our natural defenses. Prolonged sitting, frequent eating out, and poor sleep lead to a constantly fatigued immune system. High-fat, high-sugar diets and chronic stress cause persistent inflammation, while a lack of anti-stress and restorative nutrients disrupts blood pressure, energy levels, and mood stability.

As a nutritionist, I advised her to start with dietary changes by adding natural foods rich in anti-inflammatory and stress-regulating nutrients. For example, daily intake of ½ bowl of broccoli (about 100g) contains glucosinolates that support antioxidant and cellular repair. ½ cup of blueberries (about 70g) provides anthocyanins that reduce oxidative stress. ¼ avocado (about 50g) offers healthy fats that help stabilize blood pressure and reduce inflammation.1 cup of chamomile tea (200ml) calms the nervous system and improves sleep quality.

Along with balanced meals, sufficient hydration, and moderate exercise (such as 30 minutes of brisk walking daily), she also began taking 1 teaspoon (about 2g) of reishi powder each morning, mixed into warm water or oat milk. Within just four weeks, she noticed remarkable improvements, fewer colds, more stable blood pressure, a brighter complexion, and deeper sleep. That’s because the polysaccharides and triterpenes in reishi powder help regulate the immune system, fight inflammation, stabilize blood pressure, and relieve the effects of chronic stress on the nervous system. They also promote deeper sleep and energy recovery. Many office workers and individuals under long-term stress have reported feeling more focused and refreshed after adding reishi powder to their routine.

If you often feel fatigued, inflamed, or overwhelmed, your body might be sending you a signal for help. Don’t wait until exhaustion hits, start caring for your health now. With the right diet and natural nutritional support, your body can regain balance, resilience, and vitality again.

28/10/2025

� 日期：2025年10月28日（星期二）

� 时间：晚上9.00

� 主持人：营养师 Edward Lau

� 特邀嘉宾：Mugnus 资深菇菌类经营者

� 开场对白：

传说中，江湖高手服下奇菇，能一夜之间内力大增；
可凡夫俗子误食毒菇，却连命都保不住。
到底——

“菇中神功”是真？是假？

现代科学，能否揭开这些“仙菇”的秘密？

� 你将在这场直播中学到：

� 哪些“药用菌类”真的能提升免疫力？
� 哪些“有毒菇”一口就能致命？
� 灵芝、冬虫夏草、猴头菇、虎灵芝——它们到底有什么不同？
� “吃菇养生”的科学原理，跟武侠传说有什么相似之处？
� 日常饮食中安全又有效的“食药两用菌”推荐

� 适合谁收看：

想了解药用菇的真实功效与风险
想用天然食材增强体质者
喜爱武侠文化、又想健康养生的你

� 直播平台：Facebook ingrelicious /Nutritionist Edward /YouTube 营养直说/Nutritionist Edward

� 一起揭开“菇界秘籍”的真面目，别让传说误了你的健康！

【11月2-8日博主有喜直播暂停一周】

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26/10/2025

一顿饭吃完，就像吞下了一个气球？

“吃饭后经常胀气，我以为只是胃口不好。”这是 38 岁林先生的经历。长期以来，他一吃完饭就感觉胃胀、胸口发闷，有时甚至头晕、睡不好。家人以为只是“消化不好”，但情况越来越频繁，连食欲也下降了。

事实上，饮食方式和食物选择，也会影响消化和胀气：少吃产气食物（如豆类、洋葱、汽水、过多的高糖零食）；细嚼慢咽（狼吞虎咽会吞入过多空气，加重胃胀）；规律饮食（不暴饮暴食，定时定量能减少肠胃压力）；高纤维但循序渐进（蔬果和全谷有助排便，但要慢慢增加，否则容易加重胀气）；避免边吃饭边大量喝水（干湿分离，防止稀释消化液导致消化不良）。

除了饮食调整，林先生也在营养师的建议下尝试了热带原始森林蜜。这不是普通的蜜，而是通过 HPLC、GC 和 UV-VIS 等科学仪器鉴定的真蜜，确保天然纯正。研究发现，这类森林蜜相比一般蜂蜜，含有更高的矿物质，尤其是锌、镁、钾，再加上天然的葡萄糖、果糖、维生素、氨基酸和钙质，为身体提供了丰富而全面的营养。

森林蜜对身体的帮助包括：调节消化（天然糖分能为益生菌提供能量，改善餐后胀气与便秘）；缓解胃酸倒流（抗氧化成分能减少胃部发炎，减轻胸口不适）；改善睡眠与情绪（镁元素帮助放松神经，提高睡眠质量）；增强免疫力（锌和氨基酸支持免疫系统，减少疲劳与头晕）；孕期调理（对孕妇常见的恶心、食欲不振，也能起到温和的支持）。

林先生坚持每日 1–2 勺，几周后明显感觉：胃不再经常胀气，饭后轻松多了；晚上能睡得更沉，白天精神也更好；食欲慢慢恢复，整个人活力提升。

健康不只是“少吃油腻”，还需要正确的饮食习惯加上天然营养支持。想知道如何挑选经过科学检测、营养更全面的森林蜜，以及它如何改善你的消化、睡眠和免疫？立即联络客服营养师。

Does every meal feel like you’ve swallowed a balloon?

“I always feel bloated after meals, I thought it was just poor appetite.” This was the experience of Mr. Lim, 38 years old. For a long time, he often felt stomach bloating, chest tightness, and sometimes even dizziness and poor sleep right after eating. His family thought it was just “indigestion,” but the symptoms became more frequent, and even his appetite started to drop.

In fact, eating habits and food choices play a big role in digestion and bloating: limit gas-producing foods such as beans, onions, carbonated drinks, and excessive sugary snacks. Chew slowly, because eating too quickly swallows excess air, worsening bloating. Eat regularly—avoiding overeating and sticking to consistent meal times and portions reduces gut stress. Gradually increase fiber through fruits, vegetables, and whole grains to aid bowel movement, but sudden increases can worsen bloating. Avoid drinking too much water with meals (food–liquid separation), since excess fluids dilute digestive enzymes and may cause indigestion.

Besides dietary adjustments, Mr. Lim also tried Tropical Forest Honey on his nutritionist’s advice. This isn’t ordinary honey, it is scientifically verified as pure honey through HPLC, GC, and UV-VIS testing. Research shows that compared to regular honey, tropical forest honey contains higher levels of minerals, especially zinc, magnesium, and potassium, along with natural glucose, fructose, vitamins, amino acids, and calcium, providing a wide range of essential nutrients.

The benefits of forest honey include: supporting digestion by fueling probiotics and easing post-meal bloating and constipation; reducing acid reflux as antioxidants lower gastric inflammation and chest discomfort; improving sleep and mood as magnesium relaxes the nervous system and enhances sleep quality; strengthening immunity as zinc and amino acids boost immune function, reducing fatigue and dizziness; and offering gentle support during pregnancy by helping with nausea and appetite loss.

After taking 1–2 teaspoons daily for a few weeks, Mr. Lim noticed significant changes: bloating after meals reduced and digestion felt lighter, sleep became deeper with better daytime energy, appetite gradually returned, and overall vitality improved.

Good health isn’t just about “eating less oily food.” It requires the right dietary habits combined with natural nutritional support.

Want to learn how to choose scientifically tested, nutrient-rich forest honey and how it can improve your digestion, sleep, and immunity? Contact our nutritionist today.

26/10/2025

11月2-8日我不在，若需要我们的服务请联系Zhenkang +60 16-389 2108, Not Available during Nov2-8, Pls contact 016-3892108 for inquiries.

25/10/2025

营养直说直播预告

🍄《吃菇能功力大增还是走火入魔》

📅 日期：2025年10月28日（星期二）
🕙 时间：晚上9.00
🎤 主持人：营养师 Edward Lau
🎙️ 特邀嘉宾：Mugnus 资深菇菌类经营者

🥋 开场对白：

传说中，江湖高手服下奇菇，能一夜之间内力大增；
可凡夫俗子误食毒菇，却连命都保不住。
到底——
“菇中神功”是真？是假？
现代科学，能否揭开这些“仙菇”的秘密？

💡 你将在这场直播中学到：

🍄 哪些“药用菌类”真的能提升免疫力？
☠️ 哪些“有毒菇”一口就能致命？
🧠 灵芝、冬虫夏草、猴头菇、虎灵芝——它们到底有什么不同？
💪 “吃菇养生”的科学原理，跟武侠传说有什么相似之处？
🫕 日常饮食中安全又有效的“食药两用菌”推荐

🎯 适合谁收看：

想了解药用菇的真实功效与风险

想用天然食材增强体质者

喜爱武侠文化、又想健康养生的你

🕸️ 直播平台：Facebook ingrelicious /Nutritionist Edward /YouTube 营养直说/Nutritionist Edward

👊 一起揭开“菇界秘籍”的真面目，别让传说误了你的健康！

【11月2-8日博主有喜直播暂停一周】

Nutrition Straight Talk - Live Stream Announcement

🍄 “Mushrooms: Boost Your Power or Risk Your Health?”

📅 Date: Oct 28, 2025 (Tuesday)
🕙 Time: 9:00 PM
🎤 Host: Nutritionist Edward Lau
🎙️ Special Guest: Mugnus, Experienced Mushroom Specialist

🥋 Opening Dialogue:

Legend has it that martial arts masters could gain immense power overnight by consuming rare mushrooms.
Yet, ordinary people who mistakenly eat poisonous mushrooms may not even survive.
So—
Is the "mystical power of mushrooms" real or just a myth?
Can modern science uncover the secrets of these "magical fungi"?

💡 What You’ll Learn in This Live Stream:

🍄 Which "medicinal mushrooms" can truly boost immunity?
☠️ Which "toxic mushrooms" can be fatal with just one bite?
🧠 What are the differences between Lingzhi, Cordyceps, Lion’s Mane, and Tiger’s Milk Mushroom?
💪 How does the science behind "mushrooms for wellness" compare to martial arts legends?
🫕 Recommended safe and effective "culinary and medicinal mushrooms" for daily diets

🎯 Who Should Watch:

Those curious about the real benefits and risks of medicinal mushrooms
People looking to enhance their health with natural ingredients
Fans of martial arts culture who also care about wellness

🕸️ Live Stream Platforms:
Facebook: ingrelicious / Nutritionist Edward
YouTube: 营养直说 / Nutritionist Edward

👊 Uncover the truth behind the "secrets of the mushroom world"—don’t let myths compromise your health!

【No Live during Nov 2-8, Live will be resume on Nov 11】

21/10/2025

等到看不清车灯时才后悔，已经太迟了！

42岁的陈女士是一名会计师，每天对着电脑超过10小时。渐渐地，她开始出现眼睛干涩、刺痛、夜间开车看不清的情况。起初，她以为只要多吃胡萝卜、蓝莓就能改善。可惜几个月过去，症状依然存在。

其实，护眼确实需要饮食支持，例如胡萝卜、菠菜可提供β-胡萝卜素（建议每日约4000–6000 IU），三文鱼和沙丁鱼提供DHA（建议每周2–3次），杏仁和葵花籽提供维生素E（建议每日15mg），蓝莓和黑加仑提供花青素（建议每日50–100g新鲜果实）。

但问题是，现代人饮食结构往往不均衡，很难每天都吃足够的量。再加上长期使用电子产品，眼睛暴露在蓝光和自由基伤害下，仅靠饮食并不足够。

在营养师的指导下，陈女士开始加入多重护眼营养素，包括虾青素（Astaxanthin，强效抗氧化，减少干涩与疲劳）、黑加仑提取物（增强微循环，缓解眼压不适）、越橘提取物（Bilberry，改善夜视能力，让暗光环境更清晰）、叶黄素和玉米黄质（帮助滤除蓝光，保护黄斑区细胞）、番茄红素（Lycopene，抵御自由基，延缓眼部老化）、DHA（支持视网膜功能，维持视觉灵敏度）、维生素E与维生素B群（修复眼细胞，抗氧化并促进能量代谢）。

几周后，她明显感觉到干涩流泪减少，不再频繁眨眼找“清晰感”；夜间开车更安全，不再惧怕刺眼灯光；长时间办公后，眼睛不再像以前那样沉重疲劳。每天坚持科学护眼，才是长久之道。如果你也经常熬夜、长时间面对电脑手机、或出现视力模糊干涩，需要更完整的护眼营养策略。咨询我们的营养师，了解如何科学保护视力。

By the time you can’t see the headlights clearly, it’s already too late!

This was what 42-year-old Ms. Chen, an accountant, shared with me. She spends over 10 hours a day in front of a computer. Gradually, she began to experience dryness, stinging eyes, and poor night vision while driving. At first, she believed eating more carrots and blueberries would help. But after several months, the symptoms persisted.

In fact, eye health does require nutritional support. Carrots and spinach provide β-carotene (recommended 4,000–6,000 IU daily). Salmon and sardines provide DHA (recommended 2–3 times per week). Almonds and sunflower seeds provide Vitamin E (recommended 15mg daily). Blueberries and blackcurrants provide anthocyanins (recommended at least 50–100g fresh fruit daily).

But here’s the problem, modern lifestyles make it difficult to get enough of these nutrients every day. On top of that, prolonged screen time exposes our eyes to blue light and free radical damage. Relying on food alone just isn’t enough.

On her nutritionist’s advice, Ms. Chen started adding a complete eye-support formula containing astaxanthin, a potent antioxidant that reduces dryness and eye fatigue; cassis extract to enhance microcirculation and ease eye pressure; bilberry extract to improve night vision and clarity in low light; marigold extract (lutein) to filter blue light and protect macular cells; lycopene to fight free radicals and delay eye aging; DHA to support retinal function and maintain visual sharpness; and vitamin E with B complex to boost cell repair, antioxidant defense, and energy metabolism.

After a few weeks, she noticed less dryness and tearing, clearer vision when driving at night, and reduced eye fatigue after long working hours. Daily eye care goes beyond food, you need the right nutrients consistently. If you often experience dry, tired eyes or spend long hours on digital devices, it may be time to explore a more complete eye-nutrition strategy. Contact our nutritionists for personalized guidance.

19/10/2025

减重没开始，关节却先撑不住！

“膝盖痛，让我连走楼梯都害怕，更别说运动减重了。”这是 42 岁林女士的心声。长期超重，让她的膝关节承受了过大的压力。每天上下楼梯都伴随着酸痛和僵硬，运动更是举步维艰。她一度以为，只能依靠止痛药来缓解。直到体重问题越来越严重，才意识到，如果关节不先变好，减重之路也很难坚持下去。

作为营养师，我们为她设计了 1 对 1 体重管理计划，帮助她逐步减轻体重、减轻关节负担。同时，我们也告诉她：饮食的确能支持关节健康。比如，深绿色蔬菜（如西兰花、菠菜）含有抗氧化物与维生素 K，有助减少炎症；富含 Omega-3 的鱼类（如三文鱼、沙丁鱼）建议每周至少 2 次，可帮助降低关节炎症反应；维生素 C 丰富的水果（如橙子、奇异果）每天 2–3 份，促进胶原生成；坚果与种子（如核桃、亚麻籽）每天一小把，提供健康脂肪与微量元素；乳制品或豆类每天 1–2 杯奶或豆浆，补充钙质与蛋白质，维持骨骼与肌肉。

但是，现实情况是：多数人饮食难以摄取到足够的量。例如，要真正达到对关节有益的 Omega-3 剂量，你每周要吃到超过 350g 的深海鱼；而促进胶原合成所需的维生素 C，每天至少要两颗橙子的量。更别说我们日常三餐常常以外卖、快餐为主，蔬菜摄入不足。

因此，我们在她的方案中，加入了关节营养支持饮品（含二型胶原蛋白 + 鲨鱼软骨成分）。它能支持软骨修复与再生，改善关节润滑缓解僵硬，抗发炎减少长期疼痛，让减重过程更轻松持久。三个月后，林女士明显感觉到膝盖轻松了，上下楼梯不再害怕，也能重新开始轻运动配合减重。她说：“终于不用再靠止痛药，也能慢慢找回健康的自己。”

减重 + 关节营养支持，双重结合，才能真正走得更远。想知道如何科学改善关节健康 + 管理体重？立即联系营养师。

Before Weight Loss Even Starts, Your Joints Are Already Giving Up!

“My knee pain makes me afraid to even climb stairs, don't mention exercise for weight loss.” This was the heartfelt confession of Ms. Lin, a 42-year-old. Years of being overweight had put excessive pressure on her knee joints. Every step up and down the stairs came with pain and stiffness, and exercise felt almost impossible. She once thought painkillers were her only option, until her weight problem became more serious and she realized: if the joints don’t improve first, it’s very hard to keep up with weight loss.

As nutritionists, we designed a 1-on-1 weight management program for her, helping to gradually reduce weight and relieve joint pressure. At the same time, we explained that diet can indeed support joint health. For example, dark green vegetables like broccoli and spinach are rich in antioxidants and vitamin K to help reduce inflammation; omega-3 rich fish like salmon and sardines, recommended at least twice a week, can lower joint inflammation; vitamin C-rich fruits like oranges and kiwis, 2–3 servings per day, support collagen production; nuts and seeds like walnuts and flaxseeds, a small handful daily, provide healthy fats and trace minerals; dairy or soy products, 1–2 cups per day, supply calcium and protein to support bones and muscles.

However, the reality is that most people struggle to get enough through diet alone. To truly reach beneficial Omega-3 levels, you need over 350g of deep-sea fish every week. For collagen synthesis, you need at least two oranges’ worth of vitamin C daily. And with busy lifestyles and frequent takeout meals, vegetables are often insufficient.

That’s why in her plan, we included a joint health nutrition drink containing type II collagen and shark cartilage. It supports cartilage repair and regeneration, improves joint lubrication and relieves stiffness, reduces chronic inflammation and pain, and makes the weight loss journey smoother and more sustainable. After three months, Ms. Lin felt a significant difference: her knees were lighter, she was no longer afraid of stairs, and she could finally restart light exercise alongside weight management. She shared: “I no longer rely on painkillers, and I’m slowly finding my healthy self again.”

Weight loss plus joint nutrition support, together, create long-term results. Want to know how to scientifically improve joint health while managing weight? Contact our nutritionists today.