{"id":130139,"date":"2025-09-18T14:47:15","date_gmt":"2025-09-18T06:47:15","guid":{"rendered":"https:\/\/gogoherbs.com\/?p=130139"},"modified":"2026-10-16T16:25:36","modified_gmt":"2026-10-16T08:25:36","slug":"blog-%e4%b8%89%e9%a4%90%e9%9d%a0%e4%be%bf%e7%95%b6%ef%bc%8c3%e6%8b%9b%e6%95%99%e4%bd%a0%e4%bf%9d%e6%8c%81%e5%81%a5%e7%be%8e","status":"publish","type":"post","link":"https:\/\/gogoherbs.com\/en\/blog-%e4%b8%89%e9%a4%90%e9%9d%a0%e4%be%bf%e7%95%b6%ef%bc%8c3%e6%8b%9b%e6%95%99%e4%bd%a0%e4%bf%9d%e6%8c%81%e5%81%a5%e7%be%8e","title":{"rendered":"How can you avoid gaining weight if you eat out all the time? The calorie traps and ordering strategies for those who frequently eat out."},"content":{"rendered":"<div class=\"agent-chat__conv--ai__speech_show\" data-conv-index=\"7\" data-speech-index=\"0\">\n<div class=\"\">\n<div class=\"agent-chat__speech-text--box agent-chat__speech-text--box-left\" data-hy-exposured=\"1\">\n<div class=\"agent-chat__speech-text\">\n<div class=\"hyc-component-text\">\n<div class=\"hyc-content-md hyc-content-md-done\">\n<div class=\"hyc-common-markdown hyc-common-markdown-style\">\n<blockquote><p>\u7b54\u6848\u5148\u8b1b\uff1a\u5916\u98df\u672c\u8eab\u4e0d\u662f\u554f\u984c\uff0c<strong>\u300c\u5206\u91cf\u504f\u5927\u3001\u6cb9\u9e7d\u7cd6\u504f\u9ad8\u3001\u852c\u83dc\u4e0d\u8db3\u300d\u624d\u662f\u554f\u984c<\/strong>\u3002\u4ee5\u9999\u6e2f\u98df\u7269\u5b89\u5168\u4e2d\u5fc3\u7684\u5206\u6790\uff0c\u4e00\u789f\u666e\u901a\u789f\u982d\u98ef\u5e73\u5747 970 \u5343\u5361\u3001\u9209 1,600 \u6beb\u514b\uff0c\u81b3\u98df\u7e96\u7dad\u53ea\u6709 2.6 \u514b\uff1b\u98df\u5b89\u4e2d\u5fc3\u76f4\u63a5\u6307\u51fa\uff0c\u4ee5\u6210\u5e74\u4eba\u6bcf\u65e5\u7d04 2,000 \u5343\u5361\u8a08\u7b97\uff0c\u789f\u982d\u98ef\u7684\u5e73\u5747\u5206\u91cf\u300c\u5c0d\u65bc\u4e00\u500b\u4eba\u4f86\u8aaa\u662f\u904e\u591a\u7684\u300d\u3002\u597d\u6d88\u606f\u662f\uff0c\u9019\u4e9b\u554f\u984c\u90fd\u53ef\u4ee5\u9760\u9ede\u9910\u6642\u7684\u4e00\u53e5\u8a71\u548c\u4e00\u5169\u500b\u7fd2\u6163\u6539\u8b8a\u2014\u2014\u5c11\u98ef\u3001\u91ac\u6c41\u53e6\u4e0a\u3001\u52a0\u4e00\u789f\u707c\u83dc\u3001\u628a\u852c\u83dc\u653e\u5728\u6700\u524d\u9762\u5403\u3002\u672c\u6587\u6703\u5148\u8b1b\u6e05\u695a\u300c\u71b1\u91cf\u600e\u6a23\u624d\u6703\u8b8a\u6210\u9ad4\u91cd\u300d\uff0c\u518d\u7528\u5b98\u65b9\u6578\u64da\u8aaa\u660e\u9999\u6e2f\u5916\u98df\u5230\u5e95\u300c\u91cd\u300d\u5728\u54ea\u88e1\uff0c\u6700\u5f8c\u7d66\u4f60\u53ef\u4ee5\u76f4\u63a5\u7528\u5f97\u4e0a\u7684\u505a\u6cd5\u3002<\/p><\/blockquote>\n<nav aria-label=\"Table of contents\">\n<h2>This article contains<\/h2>\n<ol>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#quick-answer\">\u5148\u8aaa\u7d50\u8ad6\uff1a\u505a\u5f97\u5230\u7684\u4e09\u4ef6\u4e8b<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#calorie-math\">\u4e00\u9910\u98ef\u76d2\u7684\u71b1\u91cf\uff0c\u4e26\u4e0d\u76f4\u63a5\u7b49\u65bc\u9ad4\u91cd\u589e\u52a0\u91cf<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#why-waist\">\u70ba\u4ec0\u9ebc\u4e09\u9910\u5916\u98df\u5bb9\u6613\u8170\u570d\u8b8a\u7c97\uff1f<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#food-data\">\u9999\u6e2f\u7684\u98ef\u76d2\u6709\u591a\u300c\u91cd\u300d\uff1f\u98df\u5b89\u4e2d\u5fc3\u7684\u5b98\u65b9\u6578\u64da<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#three-methods\">\u4e09\u500b\u5be6\u969b\u505a\u6cd5\uff0c\u6e1b\u5c11\u4e0d\u5fc5\u8981\u7684\u71b1\u91cf<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#food-order\">\u9032\u98df\u9806\u5e8f\uff1a\u5148\u5403\u83dc\u3001\u5f8c\u5403\u98ef\uff0c\u6709\u7814\u7a76\u652f\u6301\u55ce\uff1f<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#convenience\">\u4fbf\u5229\u5e97\u98ef\u76d2\u53ef\u4ee5\u600e\u6a23\u9078\uff1f<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#safe-rate\">\u60f3\u6e1b\u91cd\uff0c\u5b89\u5168\u901f\u7387\u662f\u6bcf\u661f\u671f 0.5 \u81f3 1 \u516c\u65a4<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#when-doctor\">\u4ec0\u9ebc\u60c5\u6cc1\u61c9\u8a72\u5148\u8aee\u8a62\u91ab\u751f\uff1f<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#faq\">Frequently Asked Questions<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:58830\/static-html\/d570fcb2c016d384\/#sources\">Data Sources and Health Disclaimer<\/a><\/li>\n<\/ol>\n<\/nav>\n<h2 id=\"quick-answer\">\u5148\u8aaa\u7d50\u8ad6\uff1a\u505a\u5f97\u5230\u7684\u4e09\u4ef6\u4e8b<\/h2>\n<p>\u5982\u679c\u4f60\u6bcf\u5929\u6700\u5c11\u6709\u4e00\u9910\u5728\u5916\u9762\u5403\uff0c\u4ee5\u4e0b\u4e09\u4ef6\u4e8b\u7684\u6295\u653e\u56de\u5831\u6700\u9ad8\uff1a<\/p>\n<ul>\n<li><strong>Control components<\/strong>\uff1a\u4e3b\u52d5\u8981\u6c42\u300c\u5c11\u98ef\u300d\uff0c\u6216\u8207\u4eba\u5206\u4eab\u3002\u5206\u91cf\u662f\u5916\u98df\u6700\u5927\u7684\u71b1\u91cf\u4f86\u6e90\uff0c\u6539\u8b8a\u5206\u91cf\u6bd4\u6539\u8b8a\u83dc\u5f0f\u66f4\u5bb9\u6613\u505a\u5230\u3002<\/li>\n<li><strong>\u8655\u7406\u91ac\u6c41<\/strong>\uff1a\u8981\u6c42\u300c\u91ac\u6c41\u53e6\u4e0a\u300d\u6216\u300c\u5c11\u6c41\u300d\u3002\u98df\u5b89\u4e2d\u5fc3\u7684\u6578\u64da\u986f\u793a\uff0c\u55ae\u662f\u4e00\u789f\u53c9\u71d2\u98ef\u8d70\u91ac\u6c41\uff0c\u5df2\u53ef\u4ee4\u9209\u542b\u91cf\u6e1b\u5c11 26% \u81f3 56%\uff1b\u4e00\u6e6f\u5319\u8591\u84c9\u672c\u8eab\u5c31\u6709 9 \u514b\u8102\u80aa\u3002<\/li>\n<li><strong>\u628a\u852c\u83dc\u5403\u5920<\/strong>\uff1a\u6bcf\u9910\u76ee\u6a19\u4e00\u4efd\u852c\u83dc\uff08\u534a\u7897\u716e\u719f\u7684\u83dc\uff09\uff0c\u6bcf\u65e5\u6700\u5c11\u4e09\u4efd\u852c\u83dc\u3001\u5169\u4efd\u6c34\u679c\u3002\u5916\u98df\u6700\u5bb9\u6613\u7f3a\u7684\u6b63\u662f\u9019\u4e00\u9805\u3002<\/li>\n<\/ul>\n<p>\u540c\u6642\u6709\u5169\u4ef6\u4e8b\u4e0d\u5fc5\u505a\uff1a\u4e0d\u5fc5\u5b8c\u5168\u6212\u6389\u8336\u9910\u5ef3\u6216\u789f\u982d\u98ef\uff0c\u4e5f\u4e0d\u5fc5\u8df3\u5230\u300c\u53ea\u5403\u67d0\u4e00\u7a2e\u98df\u7269\u300d\u7684\u6975\u7aef\u505a\u6cd5\u3002\u98f2\u98df\u8981\u80fd\u9577\u671f\u7dad\u6301\u624d\u6709\u610f\u7fa9\u3002<\/p>\n<h2 id=\"calorie-math\">\u4e00\u9910\u98ef\u76d2\u7684\u71b1\u91cf\uff0c\u4e26\u4e0d\u76f4\u63a5\u7b49\u65bc\u9ad4\u91cd\u589e\u52a0\u91cf<\/h2>\n<p>\u7db2\u4e0a\u5e38\u898b\u4e00\u7a2e\u8aaa\u6cd5\uff1a\u4e00\u500b 1,200 \u5343\u5361\u7684\u98ef\u76d2\u300c\u76f8\u7b49\u65bc\u589e\u52a0 0.15 \u516c\u65a4\u8102\u80aa\u300d\u3002\u9019\u7a2e\u63db\u7b97\u628a\u554f\u984c\u904e\u5ea6\u7c21\u5316\u4e86\u3002<\/p>\n<p>\u4ee5\u5e38\u898b\u7684\u63db\u7b97\uff0c1 \u516c\u65a4\u8eab\u9ad4\u8102\u80aa\u7d04\u76f8\u7576\u65bc 7,700 \u5343\u5361\u7684\u80fd\u91cf\uff0c\u6240\u4ee5 1,200 \u5343\u5361\u5728\u6578\u5b57\u4e0a\u78ba\u5be6\u63a5\u8fd1 0.16 \u516c\u65a4\u8102\u80aa\u6240\u542b\u7684\u80fd\u91cf\u3002\u4f46\u628a\u300c\u4e00\u9910\u7684\u71b1\u91cf\u300d\u76f4\u63a5\u7b49\u540c\u300c\u9ad4\u91cd\u589e\u52a0\u91cf\u300d\uff0c\u5ffd\u7565\u4e86\u4e09\u4ef6\u4e8b\uff1a<\/p>\n<ol>\n<li><strong>\u90a3\u9910\u672c\u4f86\u5c31\u8981\u5403<\/strong>\u3002\u4e00\u500b\u98ef\u76d2\u4e0d\u662f\u984d\u5916\u52a0\u9910\uff0c\u800c\u662f\u53d6\u4ee3\u4e86\u4f60\u539f\u672c\u6703\u5403\u7684\u53e6\u4e00\u9910\uff0c\u771f\u6b63\u6709\u95dc\u7684\u662f\u4e00\u6574\u5929\u7684\u71b1\u91cf\u6536\u652f\uff0c\u4e0d\u662f\u55ae\u4e00\u9910\u7684\u7d55\u5c0d\u6578\u5b57\u3002<\/li>\n<li><strong>\u8eab\u9ad4\u6703\u6d88\u8017\u80fd\u91cf<\/strong>\u3002\u6d88\u5316\u3001\u5438\u6536\u3001\u4ee3\u8b1d\u8207\u65e5\u5e38\u6d3b\u52d5\u90fd\u6703\u7528\u6389\u80fd\u91cf\uff0c\u4e26\u975e\u6240\u6709\u9032\u98df\u7684\u71b1\u91cf\u90fd\u6703\u5132\u5b58\u8d77\u4f86\u3002<\/li>\n<li><strong>\u9ad4\u91cd\u4e0d\u662f\u53ea\u7531\u71b1\u91cf\u6c7a\u5b9a<\/strong>\u3002\u77ed\u671f\u5167\u7684\u9ad4\u91cd\u8b8a\u5316\u5f80\u5f80\u4f86\u81ea\u6c34\u5206\u8207\u7cd6\u539f\uff0c\u9577\u671f\u5247\u53d7\u808c\u8089\u91cf\u3001\u6d3b\u52d5\u91cf\u3001\u7761\u7720\u8207\u8377\u723e\u8499\u5f71\u97ff\u3002<\/li>\n<\/ol>\n<p>\u6240\u4ee5\u6b63\u78ba\u7684\u554f\u984c\u4e0d\u662f\u300c\u9019\u500b\u98ef\u76d2\u7b49\u65bc\u5e7e\u591a\u8102\u80aa\u300d\uff0c\u800c\u662f\u300c\u4e00\u6574\u5929\u4e0b\u4f86\uff0c\u6211\u7684\u651d\u53d6\u6709\u6c92\u6709\u8d85\u904e\u6d88\u8017\u300d\u3002\u82f1\u570b NHS \u8207 NICE \u7684\u5efa\u8b70\u6846\u67b6\u6b63\u662f\u9019\u6a23\uff1a\u6bcf\u65e5\u6bd4\u8eab\u9ad4\u6240\u9700\u5c11\u7d04 500 \u81f3 600 \u5343\u5361\uff0c\u5c0d\u61c9\u6bcf\u661f\u671f\u7d04 0.5 \u81f3 1 \u516c\u65a4\u7684\u5b89\u5168\u6e1b\u91cd\u901f\u7387\u3002<\/p>\n<h2 id=\"why-waist\">\u70ba\u4ec0\u9ebc\u4e09\u9910\u5916\u98df\u5bb9\u6613\u8170\u570d\u8b8a\u7c97\uff1f<\/h2>\n<p>\u9019\u4e0d\u662f\u500b\u4eba\u610f\u5fd7\u529b\u554f\u984c\uff0c\u800c\u662f\u5916\u98df\u74b0\u5883\u7684\u7d50\u69cb\u554f\u984c\u3002<\/p>\n<p>Hong Kong Department of Health<a href=\"https:\/\/www.info.gov.hk\/gia\/general\/202507\/09\/P2025070900415p.htm\" target=\"_blank\" rel=\"noopener\">\u300a2020 \u81f3 2022 \u5e74\u5ea6\u4eba\u53e3\u5065\u5eb7\u8abf\u67e5\u300b<\/a>\u986f\u793a\uff0c18 \u81f3 84 \u6b72\u4eba\u58eb\u7684\u8d85\u91cd\u53ca\u80a5\u80d6\u666e\u904d\u7387\u70ba\u00a0<strong>51.3%<\/strong>\uff0c\u9ad8\u65bc 2014\/15 \u5e74\u5ea6\u7684 47%\u3002\u6309\u4e16\u885e\u897f\u592a\u5e73\u6d0b\u5340\u5c0d\u4e9e\u6d32\u6210\u5e74\u4eba\u7684\u5efa\u8b70\uff0c\u9ad4\u91cd\u6307\u6578\uff08BMI\uff0923 \u81f3\u4e0d\u8db3 25 \u5c6c\u8d85\u91cd\uff0c\u9054 25 \u6216\u4ee5\u4e0a\u5c6c\u80a5\u80d6\u3002\u653f\u5e9c\u65bc 2026 \u5e74 3 \u6708\u63a8\u51fa<a href=\"https:\/\/www.info.gov.hk\/gia\/general\/202603\/04\/P2026030400313.htm\" target=\"_blank\" rel=\"noopener\">Weight Management Action Plan<\/a>\u6642\u4ea6\u6307\u51fa\uff0c\u672c\u6e2f\u904e\u534a\u6210\u5e74\u4eba\u53e3\u5c6c\u8d85\u91cd\u6216\u80a5\u80d6\uff0c\u800c\u80a5\u80d6\u662f\u300c\u4e09\u9ad8\u300d\uff08\u7cd6\u5c3f\u75c5\u3001\u9ad8\u8840\u58d3\u3001\u9ad8\u8840\u8102\uff09\u3001\u4e2d\u98a8\u548c\u591a\u7a2e\u764c\u75c7\u7684\u98a8\u96aa\u56e0\u7d20\u3002<\/p>\n<p>\u5916\u51fa\u7528\u81b3\u7684\u666e\u904d\u7a0b\u5ea6\u662f\u5176\u4e2d\u4e00\u500b\u95dc\u9375\u3002\u885e\u751f\u7f72\u7684<a href=\"https:\/\/restaurant.eatsmart.gov.hk\/b5\/content.aspx?content_id=188\" target=\"_blank\" rel=\"noopener\">\u300c\u6709\u300e\u71df\u300f\u98df\u8086\u300d\u5916\u51fa\u7528\u81b3\u8cbc\u58eb<\/a>\u5f15\u8ff0\u8abf\u67e5\u6307\u51fa\uff0c12 \u6b72\u6216\u4ee5\u4e0a\u4eba\u58eb\u4e2d\uff0c\u5206\u5225\u6709 27% \u53ca 44% \u7d93\u5e38\u5728\u5916\u9032\u98df\u65e9\u9910\u548c\u5348\u9910\uff1b\u800c\u7d93\u5e38\u5916\u51fa\u7528\u81b3\u7684\u5e02\u6c11\uff0c\u8f03\u591a\u672a\u80fd\u651d\u53d6\u8db3\u5920\u7684\u6c34\u679c\u548c\u852c\u83dc\u3002<\/p>\n<p>\u5177\u9ad4\u4f86\u8aaa\uff0c\u5916\u98df\u901a\u5e38\u5728\u4e09\u65b9\u9762\u300c\u52a0\u78bc\u300d\uff1a<\/p>\n<ul>\n<li><strong>\u5206\u91cf\u504f\u5927<\/strong>\uff1a\u4e00\u789f\u98ef\u7684\u98ef\u91cf\u3001\u8089\u91cf\u90fd\u5f80\u5f80\u8d85\u904e\u4e00\u500b\u4eba\u4e00\u9910\u6240\u9700\u3002<\/li>\n<li><strong>\u6cb9\u3001\u9e7d\u3001\u7cd6\u504f\u9ad8<\/strong>\uff1a\u70ba\u4e86\u944a\u6c23\u8207\u300c\u9001\u98ef\u300d\uff0c\u7528\u6cb9\u3001\u91ac\u6c41\u8207\u8abf\u5473\u6599\u7684\u5206\u91cf\u901a\u5e38\u6bd4\u5bb6\u4e2d\u70f9\u8abf\u591a\u3002<\/li>\n<li><strong>\u852c\u83dc\u4e0d\u8db3<\/strong>\uff1a\u5927\u90e8\u5206\u789f\u982d\u98ef\u53ea\u6709\u5e7e\u689d\u83dc\u5fc3\u6216\u5e7e\u6735\u897f\u862d\u82b1\u4f5c\u9ede\u7db4\u3002<\/li>\n<\/ul>\n<h2 id=\"food-data\">\u9999\u6e2f\u7684\u98ef\u76d2\u6709\u591a\u300c\u91cd\u300d\uff1f\u98df\u5b89\u4e2d\u5fc3\u7684\u5b98\u65b9\u6578\u64da<\/h2>\n<p>\u60f3\u77e5\u9053\u300c\u91cd\u300d\u5728\u54ea\u88e1\uff0c\u6700\u76f4\u63a5\u662f\u770b\u98df\u7269\u5b89\u5168\u4e2d\u5fc3\u7684<a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/files\/congee_rice_and_noodles_c.pdf\" target=\"_blank\" rel=\"noopener\">\u300a\u672c\u5730\u7ca5\u7c89\u9eb5\u98ef\u7684\u71df\u990a\u7d20\u542b\u91cf\u300b\u98a8\u96aa\u8a55\u4f30\u7814\u7a76\u5831\u544a<\/a>\u3002\u8a72\u7814\u7a76\u5206\u6790\u4e86 110 \u6b3e\u672c\u5730\u98df\u54c1\uff0c\u5404\u985e\u98df\u7269\u6309\u6bcf\u500b\u55ae\u4f4d\u7684\u5e73\u5747\u6578\u503c\u5982\u4e0b\uff1a<\/p>\n<table>\n<caption>\u8868\u4e00\uff1a\u5404\u985e\u672c\u5730\u7ca5\u7c89\u9eb5\u98ef\u7684\u5e73\u5747\u71df\u990a\u7d20\u542b\u91cf\uff08\u6309\u6bcf\u500b\u55ae\u4f4d\u8a08\uff09<\/caption>\n<thead>\n<tr>\n<th>category<\/th>\n<th>\u5e73\u5747\u71b1\u91cf\uff08\u5343\u5361\uff09<\/th>\n<th>\u8102\u80aa\u4f54\u71b1\u91cf<\/th>\n<th>Dietary fiber (grams)<\/th>\n<th>\u9209\uff08\u6beb\u514b\uff09<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u7ca5<\/td>\n<td>260<\/td>\n<td>38%<\/td>\n<td>1.4<\/td>\n<td>1,100<\/td>\n<\/tr>\n<tr>\n<td>\u6e6f\u7c89\u9eb5<\/td>\n<td>470<\/td>\n<td>23%<\/td>\n<td>3.0<\/td>\n<td>2,400<\/td>\n<\/tr>\n<tr>\n<td>\u6e6f\u98ef<\/td>\n<td>540<\/td>\n<td>15%<\/td>\n<td>0<\/td>\n<td>1,700<\/td>\n<\/tr>\n<tr>\n<td><strong>Rice on a plate<\/strong><\/td>\n<td><strong>970<\/strong><\/td>\n<td><strong>29%<\/strong><\/td>\n<td><strong>2.6<\/strong><\/td>\n<td><strong>1,600<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>\u7092\u7c89\u9eb5<\/strong><\/td>\n<td><strong>1,100<\/strong><\/td>\n<td><strong>41%<\/strong><\/td>\n<td>12<\/td>\n<td><strong>2,500<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>fried rice<\/strong><\/td>\n<td><strong>1,300<\/strong><\/td>\n<td><strong>32%<\/strong><\/td>\n<td>16<\/td>\n<td><strong>2,200<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u5831\u544a\u4e2d\u5e7e\u500b\u503c\u5f97\u7559\u610f\u7684\u7d50\u8ad6\uff1a<\/p>\n<ul>\n<li><strong>Rice on a plate<\/strong>\uff1a\u5e73\u5747\u6bcf\u500b\u55ae\u4f4d 970 \u5343\u5361\uff0c\u71b1\u91cf\u6709 55% \u4f86\u81ea\u78b3\u6c34\u5316\u5408\u7269\u300116% \u4f86\u81ea\u86cb\u767d\u8cea\u300129% \u4f86\u81ea\u8102\u80aa\uff1b\u81b3\u98df\u7e96\u7dad\u5e73\u5747\u53ea\u6709 2.6 \u514b\uff0c\u5c6c\u504f\u4f4e\uff1b\u5e73\u5747\u9209\u542b\u91cf 1,600 \u6beb\u514b\uff0c\u5df2\u8d85\u904e\u4e16\u885e\u5efa\u8b70\u6bcf\u65e5\u651d\u53d6\u91cf\u7684\u516b\u6210\u3002\u5831\u544a\u660e\u8a00\uff0c\u4ee5\u6210\u4eba\u6bcf\u5929\u9700\u8981 2,000 \u5343\u5361\u8a08\u7b97\uff0c\u789f\u982d\u98ef\u7684\u5e73\u5747\u5206\u91cf\u5c0d\u4e00\u500b\u4eba\u4f86\u8aaa\u904e\u591a\u3002<\/li>\n<li><strong>\u7092\u7c89\u9eb5<\/strong>\uff1a\u8102\u80aa\u4f54\u71b1\u91cf\u7684\u6bd4\u4f8b\u662f\u5404\u985e\u4e2d\u6700\u9ad8\uff0841%\uff09\uff0c\u5e73\u5747 1,100 \u5343\u5361\u3001\u9209 2,500 \u6beb\u514b\u3002\u90e8\u5206\u9eb5\u98df\uff08\u4f0a\u9eb5\u3001\u5373\u98df\u9eb5\u3001\u70b8\u9eb5\uff09\u5728\u88fd\u9020\u904e\u7a0b\u4e2d\u5df2\u6cb9\u70b8\uff0c\u672c\u8eab\u542b\u6cb9\u91cf\u8f03\u9ad8\u3002<\/li>\n<li><strong>fried rice<\/strong>\uff1a\u5e73\u5747\u71b1\u91cf\u6700\u9ad8\uff0c\u9054 1,300 \u5343\u5361\uff0c\u81bd\u56fa\u9187\u8207\u9209\u7684\u5e73\u5747\u503c\u90fd\u8d85\u51fa\u4e16\u885e\u5efa\u8b70\u7684\u6bcf\u65e5\u651d\u5165\u91cf\u3002<\/li>\n<li><strong>\u76f8\u5c0d\u8f03\u8f15\u7684\u9078\u64c7<\/strong>\uff1a\u7ca5\uff08260 \u5343\u5361\uff09\u3001\u6e6f\u7c89\u9eb5\uff08470 \u5343\u5361\uff09\u3001\u6e6f\u98ef\uff08540 \u5343\u5361\uff09\uff0c\u4f46\u6e6f\u7c89\u9eb5\u8207\u6e6f\u98ef\u7684\u9209\u542b\u91cf\u540c\u6a23\u504f\u9ad8\uff0c\u5efa\u8b70\u4e0d\u8981\u559d\u5149\u6e6f\u5e95\u3002<\/li>\n<\/ul>\n<p>\u540c\u4e00\u4efd\u5831\u544a\u4e5f\u505a\u4e86\u300c\u540c\u4e00\u6b3e\u9938\u3001\u767d\u98ef\u5c0d\u7092\u98ef\u300d\u7684\u76f4\u63a5\u6bd4\u8f03\uff0c\u5dee\u8ddd\u5f88\u660e\u986f\uff1a<\/p>\n<table>\n<caption>\u8868\u4e8c\uff1a\u9bae\u8304\u725b\u8089\u914d\u767d\u98ef\u8207\u914d\u7092\u98ef\u7684\u6bd4\u8f03<\/caption>\n<thead>\n<tr>\n<th>\u83dc\u5f0f<\/th>\n<th>Calories (kcal)<\/th>\n<th>\u8102\u80aa\u4f54\u71b1\u91cf<\/th>\n<th>\u81bd\u56fa\u9187\uff08\u6beb\u514b\uff09<\/th>\n<th>\u9209\uff08\u6beb\u514b\uff09<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u9bae\u8304\u725b\u8089\u914d\u767d\u98ef<\/td>\n<td>940<\/td>\n<td>13%<\/td>\n<td>160<\/td>\n<td>1,600<\/td>\n<\/tr>\n<tr>\n<td>\u9bae\u8304\u725b\u8089\u914d\u7092\u98ef<\/td>\n<td>1,200<\/td>\n<td>29%<\/td>\n<td>240<\/td>\n<td>2,300<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u9938\u83dc\u4e00\u6a23\uff0c\u53ea\u662f\u628a\u767d\u98ef\u63db\u6210\u7092\u98ef\uff0c\u5c31\u591a\u51fa\u7d04 260 \u5343\u5361\uff0c\u8102\u80aa\u4f54\u6bd4\u7531 13% \u5347\u81f3 29%\uff0c\u9209\u542b\u91cf\u591a 700 \u6beb\u514b\u3002\u5831\u544a\u56e0\u6b64\u5efa\u8b70\uff1a\u4eab\u7528\u789f\u982d\u98ef\u6642\u5b9c\u9078\u64c7\u767d\u98ef\u800c\u975e\u7092\u98ef\uff0c\u91ac\u6c41\u61c9\u5206\u958b\u7aef\u4e0a\u3002<\/p>\n<p>\u503c\u5f97\u4e00\u63d0\u7684\u662f\uff0c\u9019\u4efd\u5831\u544a\u5c6c\u65bc\u8f03\u65e9\u671f\u7684\u57fa\u6e96\u6578\u64da\uff082006 \u5e74\u767c\u8868\uff09\u3002\u4f5c\u70ba\u5c0d\u7167\uff0c\u6d88\u8cbb\u8005\u59d4\u54e1\u6703\u8207\u98df\u5b89\u4e2d\u5fc3\u5728 2017 \u5e74\u5408\u4f5c\u7684<a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/programme_rafs_n_01_22.html\" target=\"_blank\" rel=\"noopener\">\u789f\u982d\u7c89\u9eb5\u98ef\u9209\u542b\u91cf\u6e2c\u8a66<\/a>\uff08100 \u6b3e\u6a23\u672c\uff09\u767c\u73fe\uff0c45 \u6b3e\u6a23\u672c\u53ea\u8981\u9032\u98df\u4e00\u789f\uff0c\u9209\u542b\u91cf\u5df2\u8d85\u51fa\u4e16\u885e\u5efa\u8b70\u7684\u6bcf\u65e5 2,000 \u6beb\u514b\u4e0a\u9650\uff0c\u800c\u5168\u90e8 100 \u6b3e\u6bcf\u789f\u7684\u9209\u542b\u91cf\u90fd\u8d85\u904e\u5efa\u8b70\u7684\u6bcf\u65e5\u4e0a\u9650\u4e09\u5206\u4e4b\u4e00\u3002\u53ef\u898b\u5341\u5e74\u904e\u53bb\uff0c\u5916\u98df\u7684\u9209\u542b\u91cf\u554f\u984c\u4ecd\u7136\u5b58\u5728\u3002<\/p>\n<h2 id=\"three-methods\">\u4e09\u500b\u5be6\u969b\u505a\u6cd5\uff0c\u6e1b\u5c11\u4e0d\u5fc5\u8981\u7684\u71b1\u91cf<\/h2>\n<h3 id=\"m1\">\u7b2c\u4e00\uff0c\u6e1b\u5c11\u9ad8\u6cb9\u4f86\u6e90\uff1a\u70b8\u7269\u3001\u76ae\u8207\u91ac\u6c41<\/h3>\n<p>\u70f9\u8abf\u65b9\u5f0f\u5c0d\u8102\u80aa\u542b\u91cf\u7684\u5f71\u97ff\uff0c\u5f80\u5f80\u6bd4\u98df\u6750\u672c\u8eab\u66f4\u5927\u3002\u9ede\u9910\u6642\u53ef\u4f9d\u4ee5\u4e0b\u9806\u5e8f\u8003\u616e\uff1a<strong>\u84b8\u3001\u707c\u3001\u70da\u3001\u6e6f\u716e<\/strong>\uff08\u5982\u84b8\u9b5a\u3001\u767d\u5207\u96de\u3001\u6e6f\u7c89\u9eb5\uff09\u512a\u65bc<strong>\u7092<\/strong>,and<strong>\u714e\u3001\u70b8\u3001\u7117\u3001\u6cb9\u6ce1\u3001\u7d05\u71d2<\/strong>\u5247\u6703\u660e\u986f\u589e\u52a0\u6cb9\u8102\u3002<\/p>\n<p>\u91ac\u6c41\u662f\u6700\u5bb9\u6613\u88ab\u5ffd\u7565\u7684\u4e00\u74b0\u3002\u98df\u5b89\u4e2d\u5fc3\u5206\u6790\u4e86\u71d2\u5473\u98ef\u5e38\u7528\u91ac\u6c41\u7684\u71df\u990a\u6210\u5206\uff1a<\/p>\n<table>\n<caption>\u8868\u4e09\uff1a\u71d2\u5473\u98ef\u5e38\u7528\u91ac\u6c41\u7684\u71df\u990a\u6210\u5206\uff08\u6bcf\u6e6f\u5319\uff09<\/caption>\n<thead>\n<tr>\n<th>\u91ac\u6c41<\/th>\n<th>Calories (kcal)<\/th>\n<th>Fat (grams)<\/th>\n<th>\u9209\uff08\u6beb\u514b\uff09<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u71d2\u5473\u6c41<\/td>\n<td>9.5<\/td>\n<td>0.045<\/td>\n<td>290<\/td>\n<\/tr>\n<tr>\n<td>\u9178\u6885\u91ac<\/td>\n<td>46<\/td>\n<td>0.14<\/td>\n<td>320<\/td>\n<\/tr>\n<tr>\n<td>\u8591\u84c9<\/td>\n<td>86<\/td>\n<td>9<\/td>\n<td>360<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u5831\u544a\u8209\u4e86\u5169\u500b\u5be6\u969b\u4f8b\u5b50\uff1a\u71d2\u9d5d\u98ef\u82e5\u52a0\u9032\u4e09\u6e6f\u5319\u71d2\u5473\u6c41\u548c\u4e00\u6e6f\u5319\u9178\u6885\u91ac\uff0c\u9209\u542b\u91cf\u6703\u589e\u52a0\u7d04 1,200 \u6beb\u514b\uff1b\u767d\u5207\u96de\u98ef\u6216\u8c49\u6cb9\u96de\u98ef\u52a0\u4e00\u6e6f\u5319\u8591\u84c9\uff0c\u8102\u80aa\u542b\u91cf\u5c31\u589e\u52a0 9 \u514b\uff0c\u767d\u5207\u96de\u98ef\u4f86\u81ea\u8102\u80aa\u7684\u71b1\u91cf\u767e\u5206\u6bd4\u6703\u7531 29% \u5347\u81f3 34%\u3002<\/p>\n<p>\u6240\u4ee5\u9ede\u9910\u6642\u53ef\u4ee5\u9019\u6a23\u505a\uff1a<\/p>\n<ul>\n<li>\u8981\u6c42\u300c\u91ac\u6c41\u53e6\u4e0a\u300d\u6216\u300c\u5c11\u6c41\u300d\uff0c\u81ea\u5df1\u63a7\u5236\u5206\u91cf\u3002\u6d88\u59d4\u6703\u8207\u98df\u5b89\u4e2d\u5fc3\u7684\u6e2c\u8a66\u986f\u793a\uff0c\u8d70\u91ac\u6c41\u7684\u53c9\u71d2\u98ef\u6bcf\u789f\u9209\u542b\u91cf\u53ef\u6e1b\u5c11 26% \u81f3 56%\u3002<\/li>\n<li>\u98df\u96de\u3001\u9d28\u3001\u9d5d\u6642\u8981\u6c42\u300c\u8d70\u76ae\u300d\uff1b\u9ede\u707c\u83dc\u6642\u8981\u6c42\u300c\u8d70\u6cb9\u300d\uff08\u53ea\u7528\u6efe\u6c34\u707c\u719f\uff0c\u4e0d\u52a0\u6cb9\uff09\u3001\u8814\u6cb9\u53e6\u4e0a\u3002<\/li>\n<li>\u789f\u982d\u98ef\u82e5\u53ef\u9078\u767d\u98ef\uff0c\u5c31\u9078\u767d\u98ef\u3002<\/li>\n<\/ul>\n<h3 id=\"m2\">\u7b2c\u4e8c\uff0c\u907f\u958b\u52a0\u5de5\u8089\u985e\u8207\u9183\u88fd\u914d\u83dc<\/h3>\n<p>\u9999\u8178\u3001\u706b\u817f\u3001\u5348\u9910\u8089\u3001\u7159\u8089\u9019\u985e\u52a0\u5de5\u8089\uff0c\u4ee5\u53ca\u5473\u83dc\u3001\u9e79\u9b5a\u3001\u81d8\u8178\u7b49\u9183\u88fd\u914d\u83dc\uff0c\u5171\u540c\u7279\u9ede\u662f\u9209\u8207\u8102\u80aa\u90fd\u504f\u9ad8\uff0c\u537b\u5f88\u5bb9\u6613\u88ab\u7576\u6210\u300c\u53ea\u662f\u4e00\u9ede\u914d\u83dc\u300d\u800c\u5ffd\u7565\u3002\u98df\u5b89\u4e2d\u5fc3 2017 \u5e74\u7684\u6e2c\u8a66\u5c31\u767c\u73fe\uff0c100 \u6b3e\u789f\u982d\u7c89\u9eb5\u98ef\u4e2d\uff0c\u5e73\u5747\u9209\u542b\u91cf\u6700\u9ad8\u7684\u662f\u5473\u83dc\u6392\u9aa8\u7092\u9eb5\uff08\u6bcf 100 \u514b 470 \u6beb\u514b\u9209\uff09\uff0c\u539f\u56e0\u6b63\u662f\u5473\u83dc\u672c\u8eab\u5c6c\u9183\u88fd\u98df\u54c1\uff0c\u52a0\u4e0a\u70f9\u8abf\u6642\u518d\u6dfb\u52a0\u9e7d\u8207\u542b\u9209\u8abf\u5473\u6599\u3002<\/p>\n<p>\u8f03\u597d\u7684\u505a\u6cd5\u662f\u4ee5\u539f\u578b\u98df\u6750\u53d6\u4ee3\uff1a\u84b8\u9b5a\u3001\u767d\u5207\u96de\u3001\u7626\u8089\u7247\u3001\u9bae\u725b\u8089\u3001\u8c46\u8150\u3001\u86cb\u3001\u8766\u4ec1\u7b49\uff0c\u53d6\u4ee3\u9910\u8089\u3001\u9999\u8178\u3001\u706b\u817f\u6216\u7d93\u6cb9\u70b8\u7684\u8089\u584a\u3002<\/p>\n<h3 id=\"m3\">\u7b2c\u4e09\uff0c\u63a7\u5236\u98ef\u91cf\u8207\u71df\u990a\u6bd4\u4f8b<\/h3>\n<p>\u885e\u751f\u7f72\u5efa\u8b70\u6bcf\u9910\u6b63\u9910\u7684\u7a40\u7269\u985e\u3001\u852c\u83dc\u985e\uff0c\u4ee5\u53ca\u8089\u3001\u9b5a\u3001\u86cb\u53ca\u4ee3\u66ff\u54c1\uff0c\u5bb9\u91cf\u6bd4\u4f8b\u7d04\u70ba\u00a0<strong>3\uff1a2\uff1a1<\/strong>\u3002\u4e00\u822c\u789f\u982d\u98ef\u7684\u6bd4\u4f8b\u5f80\u5f80\u63a5\u8fd1\u300c\u56db\u5206\u4e4b\u4e09\u98ef\u3001\u56db\u5206\u4e4b\u4e00\u8089\u300d\uff0c\u852c\u83dc\u5247\u53ea\u6709\u9ede\u7db4\uff0c\u660e\u986f\u504f\u5411\u7a40\u7269\u985e\u3002\u6574\u9ad4\u9910\u76e4\u6bd4\u4f8b\u8207\u98df\u7269\u591a\u6a23\u5316\u7684\u539f\u5247\uff0c\u53ef\u53c3\u8003<a href=\"https:\/\/gogoherbs.com\/en\/%e5%9d%87%e8%a1%a1%e9%a3%b2%e9%a3%9f%e7%9a%846%e5%a4%a7%e7%9b%8a%e8%99%95-2\/\" target=\"_blank\" rel=\"noopener\">6 Major Benefits of a Balanced Diet<\/a>\u3002<\/p>\n<p>\u5177\u9ad4\u53ef\u4ee5\u9019\u6a23\u8abf\u6574\uff1a<\/p>\n<ul>\n<li>\u4e3b\u52d5\u8981\u6c42<strong>\u5c11\u98ef<\/strong>\uff0c\u6216\u8981\u6c42\u98ef\u9938\u5206\u958b\u9001\u4e0a\uff0c\u81ea\u5df1\u63a7\u5236\u5403\u591a\u5c11\u3002<\/li>\n<li>\u984d\u5916\u9ede\u4e00\u789f\u707c\u83dc\uff0c\u88dc\u8db3\u7e96\u7dad\u3002\u885e\u751f\u9632\u8b77\u4e2d\u5fc3\u5efa\u8b70\u6210\u4eba\u53ca\u9752\u5c11\u5e74\u6bcf\u5929\u651d\u53d6 25 \u514b\u6216\u4ee5\u4e0a\u7684<a href=\"https:\/\/chp.gov.hk\/tc\/static\/90018.html\" target=\"_blank\" rel=\"noopener\">Dietary fiber<\/a>\uff0c\u6bcf\u5929\u6700\u5c11 2 \u4efd\u6c34\u679c\u53ca 3 \u4efd\u852c\u83dc\uff081 \u4efd\u852c\u83dc\u76f8\u7b49\u65bc\u534a\u7897\u7d04 250 \u81f3 300 \u6beb\u5347\u716e\u719f\u7684\u83dc\uff1b\u6c34\u679c\u7684\u4efd\u91cf\u63db\u7b97\u53ef\u53c3\u8003<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e6%b0%b4%e6%9e%9c%e6%94%9d%e5%85%a5%e9%81%8e%e9%87%8f%e6%8f%90%e9%98%b2%e8%84%82%e8%82%aa%e8%82%9d\/\" target=\"_blank\" rel=\"noopener\">&lt;Sugar and Fructose Metabolism in Fruits&gt;<\/a>\uff09\u3002<\/li>\n<li>\u4ee5\u7d05\u7c73\u3001\u7cd9\u7c73\u6216\u90e8\u5206\u6839\u8396\u985e\u852c\u83dc\u53d6\u4ee3\u90e8\u5206\u767d\u98ef\uff0c\u589e\u52a0\u7e96\u7dad\u8207\u98fd\u8db3\u611f\u3002<\/li>\n<li>\u914d\u9910\u98f2\u54c1\u9078\u6e05\u6c34\u3001\u7121\u7cd6\u8336\u6216\u7121\u7cd6\u8c46\u6f3f\u3002\u542b\u7cd6\u98f2\u54c1\u7684\u7cd6\u5206\u8207\u71b1\u91cf\u5f88\u5bb9\u6613\u88ab\u5ffd\u7565\uff0c\u53ef\u53c3\u8003<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e6%89%8b%e6%90%96%e9%a3%b2%e5%93%81-%e4%b8%80%e6%9d%af%e5%b0%b1%e7%a0%b4%e6%af%8f%e6%97%a5%e7%b3%96%e6%94%9d%e5%8f%96%e9%87%8f\/\" target=\"_blank\" rel=\"noopener\">\u3008\u624b\u6416\u98f2\u54c1\u542b\u7cd6\u91cf\u6709\u591a\u9ad8\uff1f\u3009<\/a>\u7684\u8aaa\u660e\u3002<\/li>\n<\/ul>\n<h2 id=\"food-order\">\u9032\u98df\u9806\u5e8f\uff1a\u5148\u5403\u83dc\u3001\u5f8c\u5403\u98ef\uff0c\u6709\u7814\u7a76\u652f\u6301\u55ce\uff1f<\/h2>\n<p>\u300c\u5148\u5403\u852c\u83dc\uff0c\u518d\u5403\u8089\uff0c\u6700\u5f8c\u5403\u98ef\u300d\u9019\u500b\u5efa\u8b70\uff0c\u8fd1\u5e74\u78ba\u5be6\u6709\u7814\u7a76\u63a2\u8a0e\uff0c\u800c\u4e14\u7d50\u679c\u504f\u5411\u6b63\u9762\u3002<\/p>\n<ul>\n<li><strong>Shukla 2015<\/strong>\uff08\u300aDiabetes Care\u300b\uff0c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26106234\/\" target=\"_blank\" rel=\"noopener\">PMID 26106234<\/a>\uff09\uff1a11 \u4f4d 2 \u578b\u7cd6\u5c3f\u75c5\u60a3\u8005\u5403\u540c\u4e00\u4efd 628 \u5343\u5361\u9910\u9ede\u3002\u5148\u5403\u852c\u83dc\u8207\u86cb\u767d\u8cea\u3001\u6700\u5f8c\u624d\u5403\u78b3\u6c34\uff0c\u76f8\u6bd4\u76f8\u53cd\u6b21\u5e8f\uff0c\u9910\u5f8c 30\u300160\u3001120 \u5206\u9418\u7684\u8840\u7cd6\u5206\u5225\u4f4e 28.6%\u300136.7% \u8207 16.8%\uff0c\u80f0\u5cf6\u7d20\u53cd\u61c9\u4ea6\u8f03\u4f4e\u3002<\/li>\n<li><strong>Shukla 2017<\/strong>\uff08\u300aBMJ Open Diabetes Research &amp; Care\u300b\uff0c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28989726\/\" target=\"_blank\" rel=\"noopener\">PMID 28989726<\/a>\uff09\uff1a16 \u4f4d 2 \u578b\u7cd6\u5c3f\u75c5\u60a3\u8005\u4ee5\u4e09\u7a2e\u6b21\u5e8f\u5403\u540c\u4e00\u9910\u3002\u78b3\u6c34\u6700\u5f8c\u7684\u4e00\u7d44\uff0c\u8840\u7cd6\u589e\u91cf\u9762\u7a4d\u8207\u8840\u7cd6\u5cf0\u503c\u5206\u5225\u6bd4\u78b3\u6c34\u6700\u5148\u7684\u4e00\u7d44\u4f4e 53% \u8207 54%\uff0c\u540c\u6642 GLP-1\uff08\u4e00\u7a2e\u6703\u6e1b\u6162\u80c3\u6392\u7a7a\u3001\u589e\u52a0\u98fd\u8db3\u611f\u7684\u8178\u9053\u8377\u723e\u8499\uff09\u5206\u6ccc\u8f03\u9ad8\uff0c\u98e2\u9913\u7d20\u56de\u5347\u8f03\u5c11\u3002<\/li>\n<li><strong>Touhamy 2025<\/strong>\uff08\u300aDiabetes Care\u300b\uff0c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39688621\/\" target=\"_blank\" rel=\"noopener\">PMID 39688621<\/a>\uff09\uff1a\u78b3\u6c34\u6700\u5f8c\u7684\u9032\u98df\u6b21\u5e8f\uff0c\u8207\u8840\u7cd6\u7dad\u6301\u5728\u76ee\u6a19\u7bc4\u570d\u7684\u6642\u9593\u6539\u5584\u3001\u8840\u7cd6\u6ce2\u52d5\u6e1b\u5c11\u76f8\u95dc\u3002<\/li>\n<\/ul>\n<p>\u4e0d\u904e\u4e5f\u6709\u5e7e\u9ede\u8981\u6301\u5e73\u8aaa\u660e\uff1a\u9019\u4e9b\u7814\u7a76\u7684\u6a23\u672c\u8f03\u5c0f\uff0c\u5c0d\u8c61\u4e3b\u8981\u662f 2 \u578b\u7cd6\u5c3f\u75c5\u60a3\u8005\uff1b\u5c0d\u6c92\u6709\u7cd6\u5c3f\u75c5\u7684\u4eba\uff0c\u6548\u679c\u8f03\u4e0d\u660e\u986f\u3002\u800c\u4e14\u6539\u8b8a\u9032\u98df\u6b21\u5e8f<strong>\u4e0d\u6703\u6539\u8b8a\u7e3d\u71b1\u91cf<\/strong>\uff0c\u78b3\u6c34\u5316\u5408\u7269\u7684\u7e3d\u91cf\u4ecd\u7136\u662f\u9910\u5f8c\u8840\u7cd6\u7684\u4e3b\u8981\u6c7a\u5b9a\u56e0\u7d20\u3002\u7814\u7a76\u8005\u63a8\u6e2c\u7684\u6a5f\u5236\uff0c\u662f\u852c\u83dc\u7684\u7e96\u7dad\u8207\u86cb\u767d\u8cea\u5ef6\u7de9\u80c3\u6392\u7a7a\uff0c\u4ee4\u7cd6\u5206\u9032\u5165\u8840\u6db2\u7684\u901f\u5ea6\u8f03\u5e73\u7de9\u3002<\/p>\n<p>\u5c0d\u5916\u98df\u65cf\u4f86\u8aaa\uff0c\u9019\u500b\u505a\u6cd5\u6210\u672c\u5f88\u4f4e\uff1a\u789f\u982d\u98ef\u4e0a\u90a3\u5e7e\u689d\u83dc\u5148\u5403\u6389\uff0c\u518d\u5403\u8089\uff0c\u6700\u5f8c\u624d\u5403\u98ef\uff1b\u5982\u679c\u53e6\u5916\u9ede\u4e86\u4e00\u789f\u707c\u83dc\uff0c\u5c31\u628a\u5b83\u653e\u5728\u6700\u524d\u9762\u3002\u5373\u4f7f\u6548\u679c\u56e0\u4eba\u800c\u7570\uff0c\u9019\u500b\u6b21\u5e8f\u672c\u8eab\u4e0d\u6703\u5e36\u4f86\u58de\u8655\u3002<\/p>\n<h2 id=\"convenience\">\u4fbf\u5229\u5e97\u98ef\u76d2\u53ef\u4ee5\u600e\u6a23\u9078\uff1f<\/h2>\n<p>\u5e02\u9762\u4e0a\u6d41\u884c\u4e00\u7a2e\u300c\u53ea\u5403\u4fbf\u5229\u5e97\u98ef\u76d2\u300d\u7684\u6e1b\u91cd\u505a\u6cd5\uff1a\u4f8b\u5982\u6bcf\u5929\u53ea\u5403\u5169\u4efd\u4fbf\u5229\u5e97\u98ef\u76d2\uff0c\u7e3d\u71b1\u91cf\u7d04 1,500 \u5343\u5361\uff0c\u6bd4\u4e00\u822c\u5916\u98df\u5c11\u7d04 900 \u5343\u5361\uff0c\u65bc\u662f\u63a8\u7b97\u300c8 \u81f3 9 \u5929\u53ef\u6e1b 1 \u516c\u65a4\u300d\uff0c\u751a\u81f3\u300c\u4e0d\u8db3 7 \u500b\u6708\u53ef\u6e1b 20 \u516c\u65a4\u300d\u3002<\/p>\n<p>\u9019\u500b\u8aaa\u6cd5<strong>\u5c0d\u4e86\u4e00\u534a<\/strong>\u3002\u5c0d\u7684\u90e8\u5206\u662f\u71b1\u91cf\u8d64\u5b57\u7684\u6982\u5ff5\uff1a\u82e5\u672c\u8eab\u6bcf\u65e5\u9700\u8981\u7d04 2,000 \u5343\u5361\uff0c\u53ea\u5403 1,500 \u5343\u5361\u5c31\u662f\u7d04 500 \u5343\u5361\u7684\u8d64\u5b57\uff0c\u8207 NHS \u548c NICE \u5efa\u8b70\u7684\u6bcf\u65e5 500 \u81f3 600 \u5343\u5361\u3001\u6bcf\u661f\u671f\u6e1b 0.5 \u81f3 1 \u516c\u65a4\u5927\u81f4\u543b\u5408\uff1b8 \u81f3 9 \u5929\u6e1b 1 \u516c\u65a4\u7d04\u7b49\u65bc\u6bcf\u661f\u671f 0.8 \u516c\u65a4\uff0c\u4ecd\u5728\u5b89\u5168\u7bc4\u570d\u4e4b\u5167\u3002<\/p>\n<p>\u9700\u8981\u4fee\u6b63\u7684\u90e8\u5206\u6709\u4e09\u9ede\uff1a<\/p>\n<ol>\n<li><strong>\u4e0d\u80fd\u53ea\u7b97\u71b1\u91cf\uff0c\u9084\u8981\u770b\u71df\u990a\u7d20<\/strong>\u3002\u5169\u4efd\u73fe\u6210\u98ef\u76d2\u7684\u852c\u83dc\u91cf\u901a\u5e38\u9060\u4f4e\u65bc\u6bcf\u65e5 3 \u4efd\u7684\u5efa\u8b70\uff0c\u81b3\u98df\u7e96\u7dad\u4e5f\u96e3\u4ee5\u9054\u5230\u6bcf\u65e5 25 \u514b\uff1b\u9577\u671f\u5982\u6b64\uff0c\u7dad\u751f\u7d20\u8207\u7926\u7269\u8cea\u5bb9\u6613\u4e0d\u8db3\u3002<\/li>\n<li><strong>1,500 \u5343\u5361\u4e0d\u662f\u901a\u7528\u76ee\u6a19<\/strong>\u3002\u82f1\u570b NHS \u7684 12 \u9031\u9ad4\u91cd\u7ba1\u7406\u8a08\u5283\u4ee5\u7537\u6027\u7d04 1,900 \u5343\u5361\u3001\u5973\u6027\u7d04 1,400 \u5343\u5361\u4f5c\u70ba\u793a\u7bc4\u8d77\u9ede\uff0c\u4e26\u5f37\u8abf\u9808\u6309\u500b\u4eba\u5e74\u9f61\u3001\u9ad4\u91cd\u3001\u8eab\u9ad8\u8207\u6d3b\u52d5\u91cf\u8abf\u6574\u3002\u5be6\u969b\u9700\u8981\u56e0\u4eba\u800c\u7570\u3002<\/li>\n<li><strong>\u9ad4\u91cd\u4e0b\u964d\u4e0d\u662f\u76f4\u7dda<\/strong>\u3002\u96a8\u7740\u9ad4\u91cd\u4e0b\u964d\uff0c\u8eab\u9ad4\u7684\u65e5\u5e38\u6d88\u8017\u4e5f\u6703\u964d\u4f4e\uff0c\u540c\u4e00\u4efd\u9910\u55ae\u5e36\u4f86\u7684\u8d64\u5b57\u6703\u9010\u6f38\u7e2e\u5c0f\uff0c\u9019\u4e5f\u662f\u6e1b\u91cd\u5bb9\u6613\u9047\u4e0a\u505c\u6eef\u7684\u539f\u56e0\u3002\u76f8\u95dc\u6a5f\u5236\u53ef\u53c3\u8003<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e9%9d%a0%e7%af%80%e9%a3%9f%e6%b8%9b%e8%82%a5%e4%b9%9d%e6%88%90%e4%ba%ba%e5%a3%ab%e4%b8%8d%e7%90%86%e6%83%b3-%e5%a6%82%e4%bd%95%e5%81%9a%e6%88%90%e5%8a%9f%e7%9a%84%e4%b8%80%e6%88%90\/\" target=\"_blank\" rel=\"noopener\">\u3008\u7bc0\u98df\u6e1b\u80a5\u8207\u5fa9\u80d6\u3009<\/a>\u3002<\/li>\n<\/ol>\n<p>\u5982\u679c\u8981\u5728\u4fbf\u5229\u5e97\u89e3\u6c7a\u4e00\u9910\uff0c\u53ef\u4ee5\u9019\u6a23\u7d44\u5408\uff1a\u9078\u6709\u852c\u83dc\u7684\u98ef\u76d2\uff0c\u6216\u53e6\u52a0\u4e00\u76d2\u6c99\u5f8b\uff1b\u914d\u4e00\u4efd\u86cb\u767d\u8cea\uff08\u70da\u86cb\u3001\u96de\u80f8\u3001\u7121\u7cd6\u8c46\u6f3f\u3001\u4f4e\u8102\u5976\u6216\u539f\u5473\u4e73\u916a\uff09\uff1b\u518d\u914d\u4e00\u4efd\u6c34\u679c\u3002\u907f\u958b\u70b8\u7269\u3001\u52a0\u5de5\u8089\u8207\u542b\u7cd6\u98f2\u54c1\u3002\u540c\u6642\u7559\u610f\u6bcf\u65e5\u98f2\u7528 6 \u81f3 8 \u676f\u6d41\u8cea\u98f2\u54c1\u3002<\/p>\n<p>\u9806\u5e36\u4e00\u63d0\uff0c\u885e\u751f\u7f72\u7684<a href=\"https:\/\/restaurant.eatsmart.gov.hk\/b5\/home.asp\" target=\"_blank\" rel=\"noopener\">\u300c\u661f\u7d1a\u6709\u71df\u98df\u8086\u300d\u904b\u52d5<\/a>\u73fe\u6642\u6709\u8d85\u904e 1,300 \u5bb6\u98df\u8086\u53c3\u8207\uff0c\u63d0\u4f9b\u5c11\u6cb9\u3001\u5c11\u9e7d\u3001\u5c11\u7cd6\u53ca\u591a\u852c\u679c\u7684\u83dc\u5f0f\uff0c\u5916\u51fa\u7528\u81b3\u6642\u53ef\u4ee5\u7559\u610f\u9910\u5ef3\u6709\u6c92\u6709\u76f8\u95dc\u6a19\u8a8c\u3002<\/p>\n<h2 id=\"safe-rate\">\u60f3\u6e1b\u91cd\uff0c\u5b89\u5168\u901f\u7387\u662f\u6bcf\u661f\u671f 0.5 \u81f3 1 \u516c\u65a4<\/h2>\n<p>\u82f1\u570b NHS \u5efa\u8b70\u7684\u5b89\u5168\u4e14\u53ef\u6301\u7e8c\u6e1b\u91cd\u901f\u7387\u662f<a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-weight\/very-low-calorie-diets\/\" target=\"_blank\" rel=\"noopener\">\u6bcf\u661f\u671f 0.5 \u81f3 1 \u516c\u65a4\uff081 \u81f3 2 \u78c5\uff09<\/a>,and<a href=\"https:\/\/nhsinform.scot\/healthy-living\/weight-loss\/tips-for-losing-weight-safely\" target=\"_blank\" rel=\"noopener\">NHS inform \u7684\u6e1b\u91cd\u6307\u5f15<\/a>\u4ea6\u6301\u76f8\u540c\u5efa\u8b70\uff0c\u4e26\u63d0\u9192\u5feb\u901f\u6e1b\u91cd\u96e3\u4ee5\u7dad\u6301\u3002NICE \u7684\u80a5\u80d6\u7ba1\u7406\u6307\u5f15\u5efa\u8b70\u4ee5\u6bcf\u65e5\u7d04 600 \u5343\u5361\u7684\u71b1\u91cf\u8d64\u5b57\u4f5c\u70ba\u5927\u591a\u6578\u6210\u5e74\u4eba\u7684\u8d77\u9ede\u3002<\/p>\n<table>\n<caption>\u8868\u56db\uff1a\u9999\u6e2f\u8207\u82f1\u570b\u5b98\u65b9\u5efa\u8b70\u901f\u67e5<\/caption>\n<thead>\n<tr>\n<th>project<\/th>\n<th>suggestion<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u5b89\u5168\u6e1b\u91cd\u901f\u7387<\/td>\n<td>\u6bcf\u661f\u671f 0.5 \u81f3 1 \u516c\u65a4<\/td>\n<\/tr>\n<tr>\n<td>\u5c0d\u61c9\u6bcf\u65e5\u71b1\u91cf\u8d64\u5b57<\/td>\n<td>\u7d04 500 \u81f3 600 \u5343\u5361<\/td>\n<\/tr>\n<tr>\n<td>\u852c\u83dc\u8207\u6c34\u679c<\/td>\n<td>\u6bcf\u65e5\u6700\u5c11 3 \u4efd\u852c\u83dc\u30012 \u4efd\u6c34\u679c\uff08\u885e\u751f\u7f72\u300c\u65e5\u65e5\u4e8c\u52a0\u4e09\u300d\uff09<\/td>\n<\/tr>\n<tr>\n<td>Dietary fiber<\/td>\n<td>\u6210\u4eba\u53ca\u9752\u5c11\u5e74\u6bcf\u65e5 25 \u514b\u6216\u4ee5\u4e0a<\/td>\n<\/tr>\n<tr>\n<td>liquid beverages<\/td>\n<td>\u6bcf\u65e5 6 \u81f3 8 \u676f\uff08\u6bcf\u676f 250 \u6beb\u5347\uff09<\/td>\n<\/tr>\n<tr>\n<td>\u9ad4\u80fd\u6d3b\u52d5<\/td>\n<td>\u6bcf\u661f\u671f\u7d2f\u7a4d\u81f3\u5c11 150 \u5206\u9418\u4e2d\u7b49\u5f37\u5ea6\u6d3b\u52d5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>There is another point that is often overlooked:<strong>Waist circumference is a better indicator of metabolic risk than weight.<\/strong>\u3002\u9ad4\u91cd\u6703\u53d7\u6c34\u5206\u8207\u7cd6\u539f\u5f71\u97ff\u800c\u6ce2\u52d5\uff0c\u8170\u570d\u7684\u8b8a\u5316\u76f8\u5c0d\u7a69\u5b9a\u3002\u5982\u679c\u4f60\u6b63\u5728\u6e1b\u91cd\uff0c\u9664\u4e86\u78c5\u91cd\uff0c\u4e5f\u53ef\u4ee5\u6bcf\u5169\u81f3\u56db\u661f\u671f\u91cf\u4e00\u6b21\u8170\u570d\u3002<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e6%b8%9b%e8%82%a5%e6%95%88%e6%9e%9c%e9%87%8f%e8%85%b0%e5%9c%8d%e6%9b%b4%e5%87%86%e7%a2%ba-%e7%87%9f%e9%a4%8a%e5%b8%ab%e6%8e%a8%e8%96%a6%e5%85%ad%e6%ac%be%e5%84%aa%e8%b3%aa%e9%9b%b6%e9%a3%9f\/\" target=\"_blank\" rel=\"noopener\">\u3008\u6e1b\u91cd\u6210\u6548\u600e\u9ebc\u91cf\uff1f\u8170\u570d\u6bd4\u9ad4\u91cd\u66f4\u80fd\u53cd\u6620\u4ee3\u8b1d\u98a8\u96aa\u3009<\/a>\u6709\u8f03\u8a73\u7d30\u7684\u8aaa\u660e\u3002<\/p>\n<h2 id=\"when-doctor\">\u4ec0\u9ebc\u60c5\u6cc1\u61c9\u8a72\u5148\u8aee\u8a62\u91ab\u751f\uff1f<\/h2>\n<p>\u5927\u90e8\u5206\u5065\u5eb7\u7684\u6210\u5e74\u4eba\u53ef\u4ee5\u81ea\u884c\u8abf\u6574\u98f2\u98df\u8207\u6d3b\u52d5\u91cf\u3002\u4f46\u4ee5\u4e0b\u60c5\u6cc1\u5efa\u8b70\u5148\u8aee\u8a62\u91ab\u751f\u6216\u8a3b\u518a\u71df\u990a\u5e2b\uff0c\u518d\u958b\u59cb\u8f03\u5927\u7684\u98f2\u98df\u6539\u8b8a\uff1a<\/p>\n<ul>\n<li>\u9ad4\u91cd\u7121\u6545\u4e0b\u964d\uff08\u4e26\u975e\u523b\u610f\u6e1b\u91cd\uff09\uff0c\u6216\u4f34\u96a8\u6301\u7e8c\u75b2\u5026\u3001\u982d\u6688\u3001\u5fc3\u60b8\u7b49\u75c7\u72c0\u3002<\/li>\n<li>\u672c\u8eab\u6709\u7cd6\u5c3f\u75c5\uff08\u5c24\u5176\u6b63\u5728\u4f7f\u7528\u80f0\u5cf6\u7d20\u6216\u78fa\u9170\u8132\u985e\u85e5\u7269\uff09\u3001\u5fc3\u81df\u75c5\u3001\u9ad8\u8840\u58d3\u3001\u814e\u75c5\u6216\u7532\u72c0\u817a\u554f\u984c\u3002<\/li>\n<li>\u61f7\u5b55\u6216\u54fa\u4e73\u671f\u9593\u300118 \u6b72\u4ee5\u4e0b\u3001\u9ad4\u91cd\u6307\u6578\uff08BMI\uff09\u4f4e\u65bc 18.5\uff0c\u6216\u5c6c\u9ad4\u5f31\u9577\u8005\u3002<\/li>\n<li>\u66fe\u6709\u98f2\u98df\u5931\u8abf\u7684\u75c5\u53f2\uff0c\u6216\u5c0d\u98f2\u98df\u8207\u9ad4\u91cd\u611f\u5230\u660e\u986f\u7126\u616e\u3002<\/li>\n<li>\u6b63\u5728\u670d\u7528\u9700\u8981\u76e3\u6e2c\u7684\u85e5\u7269\uff0c\u800c\u98f2\u98df\u6539\u8b8a\u53ef\u80fd\u5f71\u97ff\u85e5\u6548\u3002<\/li>\n<\/ul>\n<p>NHS \u7684<a href=\"https:\/\/www.nhs.uk\/conditions\/obesity\/causes\/\" target=\"_blank\" rel=\"noopener\">\u80a5\u80d6\u8207\u904e\u91cd\u8aaa\u660e<\/a>\u4ea6\u6307\u51fa\uff0c\u91ab\u751f\u53ef\u4ee5\u5c31\u5b89\u5168\u6e1b\u91cd\u63d0\u4f9b\u5efa\u8b70\uff0c\u4e26\u5728\u9700\u8981\u6642\u8f49\u4ecb\u9ad4\u91cd\u7ba1\u7406\u8a08\u5283\u6216\u5c08\u79d1\u670d\u52d9\u3002\u9999\u6e2f\u65b9\u9762\uff0c\u653f\u5e9c\u65bc 2026 \u5e74\u63a8\u51fa\u300a\u9ad4\u91cd\u7ba1\u7406\u884c\u52d5\u8a08\u5283\u300b\uff0c\u5f37\u5316\u57fa\u5c64\u91ab\u7642\u5728\u9ad4\u91cd\u7ba1\u7406\u4e0a\u7684\u89d2\u8272\uff0c\u5e02\u6c11\u4ea6\u53ef\u900f\u904e\u5730\u5340\u5eb7\u5065\u4e2d\u5fc3\u7b49\u6e20\u9053\u53d6\u5f97\u652f\u63f4\u3002<\/p>\n<h2 id=\"faq\">Frequently Asked Questions<\/h2>\n<h3>\u4e09\u9910\u90fd\u5403\u5916\u98df\uff0c\u662f\u4e0d\u662f\u4e00\u5b9a\u6703\u80d6\uff1f<\/h3>\n<p>\u4e0d\u4e00\u5b9a\u3002\u6703\u4e0d\u6703\u589e\u91cd\u53d6\u6c7a\u65bc\u4e00\u6574\u5929\u7684\u7e3d\u71b1\u91cf\u6536\u652f\uff0c\u800c\u4e0d\u662f\u300c\u6709\u6c92\u6709\u5916\u98df\u300d\u3002\u9999\u6e2f\u4eba\u5916\u98df\u666e\u904d\uff0c\u4f46\u5916\u98df\u7684\u5167\u5bb9\u5dee\u7570\u53ef\u4ee5\u5f88\u5927\uff1a\u7ca5\u5e73\u5747 260 \u5343\u5361\u3001\u6e6f\u7c89\u9eb5\u7d04 470 \u5343\u5361\uff0c\u800c\u7092\u98ef\u5e73\u5747\u9054 1,300 \u5343\u5361\u3002\u9078\u5c0d\u83dc\u5f0f\u8207\u5206\u91cf\uff0c\u5916\u98df\u540c\u6a23\u53ef\u4ee5\u7dad\u6301\u5065\u5eb7\u7684\u9ad4\u91cd\u3002<\/p>\n<h3>\u4e00\u789f\u789f\u982d\u98ef\u7684\u71b1\u91cf\u771f\u7684\u63a5\u8fd1\u6bcf\u65e5\u6240\u9700\u4e00\u534a\uff1f<\/h3>\n<p>\u662f\u7684\u3002\u98df\u5b89\u4e2d\u5fc3\u7684\u5206\u6790\u986f\u793a\uff0c\u789f\u982d\u98ef\u5e73\u5747\u6bcf\u500b\u55ae\u4f4d 970 \u5343\u5361\uff0c\u800c\u8a72\u5831\u544a\u4ee5\u6210\u4eba\u6bcf\u65e5\u9700\u8981 2,000 \u5343\u5361\u4f5c\u6bd4\u8f03\u57fa\u6e96\uff0c\u4e26\u76f4\u63a5\u6307\u51fa\u789f\u982d\u98ef\u7684\u5e73\u5747\u5206\u91cf\u5c0d\u4e00\u500b\u4eba\u4f86\u8aaa\u5c6c\u904e\u591a\u3002\u4e0d\u904e\u9019\u500b\u6578\u5b57\u662f 20 \u6b3e\u6a23\u672c\u7684\u5e73\u5747\u503c\uff0c\u500b\u5225\u83dc\u5f0f\u8207\u4e0d\u540c\u98df\u8086\u7684\u5dee\u7570\u53ef\u4ee5\u5f88\u5927\u3002<\/p>\n<h3>\u8981\u6c42\u300c\u91ac\u6c41\u53e6\u4e0a\u300d\u7684\u5dee\u5225\u6709\u591a\u5927\uff1f<\/h3>\n<p>\u5dee\u5225\u4e0d\u5c0f\u3002\u98df\u5b89\u4e2d\u5fc3\u6307\u51fa\uff0c\u4e00\u6e6f\u5319\u71d2\u5473\u6c41\u5df2\u542b 290 \u6beb\u514b\u9209\uff0c\u4e00\u6e6f\u5319\u8591\u84c9\u66f4\u6709 9 \u514b\u8102\u80aa\u8207 86 \u5343\u5361\u3002\u6d88\u59d4\u6703\u8207\u98df\u5b89\u4e2d\u5fc3\u7684\u6e2c\u8a66\u4ea6\u767c\u73fe\uff0c\u8d70\u91ac\u6c41\u7684\u53c9\u71d2\u98ef\u6bcf\u789f\u9209\u542b\u91cf\u53ef\u6e1b\u5c11 26% \u81f3 56%\uff0c\u76f8\u7576\u65bc\u6bcf\u65e5\u5efa\u8b70\u651d\u5165\u9650\u91cf\u7684\u5169\u6210\u81f3\u8fd1\u4e09\u6210\u3002<\/p>\n<h3>\u4e00\u5929\u53ea\u5403\u5169\u9910\u4fbf\u5229\u5e97\u98ef\u76d2\uff0c\u53ef\u4ee5\u6e1b\u91cd\u55ce\uff1f<\/h3>\n<p>\u71b1\u91cf\u8d64\u5b57\u7684\u6982\u5ff5\u6210\u7acb\uff1a\u82e5\u6bcf\u65e5\u9700\u8981\u7d04 2,000 \u5343\u5361\u800c\u53ea\u651d\u53d6\u7d04 1,500 \u5343\u5361\uff0c\u78ba\u5be6\u6703\u5f62\u6210\u8d64\u5b57\uff0c\u901f\u7387\u4ea6\u843d\u5728\u5b89\u5168\u7bc4\u570d\u5167\u3002\u4f46\u5169\u500b\u73fe\u6210\u98ef\u76d2\u7684\u852c\u83dc\u91cf\u8207\u81b3\u98df\u7e96\u7dad\u96e3\u4ee5\u9054\u5230\u6bcf\u65e5\u5efa\u8b70\uff0c\u9577\u671f\u53ea\u5403\u540c\u4e00\u985e\u98df\u7269\u5bb9\u6613\u71df\u990a\u4e0d\u5747\u3002\u8f03\u7a69\u59a5\u7684\u505a\u6cd5\u662f\u4fdd\u7559\u8d64\u5b57\uff0c\u4f46\u628a\u852c\u83dc\u3001\u86cb\u767d\u8cea\u8207\u6c34\u679c\u88dc\u9f4a\uff0c\u800c\u4e0d\u662f\u53ea\u9760\u5169\u76d2\u98ef\u76d2\u3002<\/p>\n<h3>\u5148\u5403\u83dc\u3001\u6700\u5f8c\u5403\u98ef\uff0c\u771f\u7684\u80fd\u964d\u8840\u7cd6\u55ce\uff1f<\/h3>\n<p>\u7814\u7a76\u7d50\u679c\u504f\u5411\u6b63\u9762\uff0c\u4f46\u8981\u6ce8\u610f\u7814\u7a76\u689d\u4ef6\u3002Shukla \u7684\u5169\u9805\u7814\u7a76\uff082015 \u5e74 11 \u4eba\u30012017 \u5e74 16 \u4eba\uff09\u5c0d\u8c61\u90fd\u662f 2 \u578b\u7cd6\u5c3f\u75c5\u60a3\u8005\uff0c\u7d50\u679c\u986f\u793a\u78b3\u6c34\u6700\u5f8c\u53ef\u4ee4\u9910\u5f8c\u8840\u7cd6\u5cf0\u503c\u660e\u986f\u8f03\u4f4e\u3002\u5c0d\u6c92\u6709\u7cd6\u5c3f\u75c5\u7684\u4eba\u6548\u679c\u8f03\u5c0f\uff0c\u800c\u4e14\u6539\u8b8a\u6b21\u5e8f\u4e0d\u6703\u6539\u8b8a\u7e3d\u71b1\u91cf\u3002\u5b83\u662f\u4e00\u500b\u6210\u672c\u5f88\u4f4e\u3001\u503c\u5f97\u4e00\u8a66\u7684\u7fd2\u6163\uff0c\u4f46\u53d6\u4ee3\u4e0d\u4e86\u63a7\u5236\u7e3d\u91cf\u3002<\/p>\n<h3>\u662f\u4e0d\u662f\u4e00\u5b9a\u8981\u6212\u6389\u767d\u98ef\uff1f<\/h3>\n<p>\u4e0d\u9700\u8981\u3002\u540c\u4e00\u6b3e\u9938\uff0c\u914d\u767d\u98ef\uff08940 \u5343\u5361\uff09\u6bd4\u914d\u7092\u98ef\uff081,200 \u5343\u5361\uff09\u5c11\u4e86\u7d04 260 \u5343\u5361\uff0c\u6240\u4ee5\u95dc\u9375\u5728\u65bc\u767d\u98ef\u8207\u7092\u98ef\u4e4b\u5225\uff0c\u4ee5\u53ca\u5206\u91cf\u7684\u591a\u5c11\uff0c\u800c\u4e0d\u5728\u65bc\u300c\u6709\u6c92\u6709\u5403\u98ef\u300d\u3002\u60f3\u8981\u66f4\u9ad8\u7e96\u7dad\uff0c\u53ef\u4ee5\u7528\u7d05\u7c73\u6216\u7cd9\u7c73\u53d6\u4ee3\u90e8\u5206\u767d\u98ef\u3002<\/p>\n<h3>\u4fbf\u5229\u5e97\u6709\u54ea\u4e9b\u8f03\u597d\u7684\u9078\u64c7\uff1f<\/h3>\n<p>\u53ef\u4ee5\u7559\u610f\u6709\u6c92\u6709\u852c\u83dc\u7684\u98ef\u76d2\u6216\u95dc\u6771\u716e\u852c\u83dc\u985e\uff0c\u914d\u4e00\u4efd\u86cb\u767d\u8cea\uff08\u70da\u86cb\u3001\u96de\u80f8\u3001\u7121\u7cd6\u8c46\u6f3f\u3001\u4f4e\u8102\u5976\u3001\u539f\u5473\u4e73\u916a\uff09\uff0c\u518d\u52a0\u4e00\u4efd\u6c34\u679c\u3002\u98f2\u54c1\u9078\u6e05\u6c34\u6216\u7121\u7cd6\u8336\u3002\u907f\u958b\u70b8\u7269\u3001\u52a0\u5de5\u8089\u8207\u542b\u7cd6\u98f2\u54c1\u3002<\/p>\n<h3>\u4e00\u661f\u671f\u6e1b\u591a\u5c11\u516c\u65a4\u624d\u7b97\u5b89\u5168\uff1f<\/h3>\n<p>\u6bcf\u661f\u671f 0.5 \u81f3 1 \u516c\u65a4\uff0c\u5c0d\u61c9\u6bcf\u65e5\u7d04 500 \u81f3 600 \u5343\u5361\u7684\u71b1\u91cf\u8d64\u5b57\u3002\u4f4e\u65bc\u6bcf\u65e5 800 \u5343\u5361\u7684\u6975\u4f4e\u71b1\u91cf\u98f2\u98df\u9808\u5728\u91ab\u8b77\u76e3\u7763\u4e0b\u9032\u884c\uff0c\u4e0d\u5efa\u8b70\u81ea\u884c\u63a1\u7528\u3002<\/p>\n<h3>\u8981\u6e1b\u91cd\uff0c\u662f\u5426\u61c9\u8a72\u5b8c\u5168\u4e0d\u5403\u8336\u9910\u5ef3\uff1f<\/h3>\n<p>\u4e0d\u5fc5\u3002\u5b8c\u5168\u6212\u7d55\u4e00\u7a2e\u98f2\u98df\u5834\u666f\u5f88\u96e3\u9577\u671f\u7dad\u6301\u3002\u66f4\u5be6\u969b\u7684\u505a\u6cd5\u662f\u5728\u540c\u4e00\u5f35\u9910\u724c\u4e0a\u505a\u51fa\u8f03\u597d\u7684\u9078\u64c7\uff1a\u84b8\u3001\u707c\u3001\u6e6f\u716e\u512a\u5148\uff0c\u8981\u6c42\u5c11\u98ef\u3001\u5c11\u6c41\u3001\u6c41\u53e6\u4e0a\uff0c\u52a0\u4e00\u789f\u707c\u83dc\uff0c\u98f2\u54c1\u8d70\u751c\u3002<\/p>\n<h3>In what situations should you see a doctor first?<\/h3>\n<p>\u5982\u679c\u9ad4\u91cd\u7121\u6545\u4e0b\u964d\u3001\u6301\u7e8c\u75b2\u5026\u6216\u982d\u6688\u3001\u672c\u8eab\u6709\u7cd6\u5c3f\u75c5\u6216\u5fc3\u81df\u75c5\u7b49\u6162\u6027\u75c5\u3001\u6b63\u5728\u670d\u7528\u9700\u8981\u76e3\u6e2c\u7684\u85e5\u7269\uff0c\u6216\u6b63\u61f7\u5b55\u54fa\u4e73\u3001\u5c6c 18 \u6b72\u4ee5\u4e0b\u6216\u9ad4\u5f31\u9577\u8005\uff0c\u5efa\u8b70\u5148\u8aee\u8a62\u91ab\u751f\u6216\u8a3b\u518a\u71df\u990a\u5e2b\u518d\u958b\u59cb\u8f03\u5927\u7684\u98f2\u98df\u6539\u8b8a\u3002\u6709\u98f2\u98df\u5931\u8abf\u75c5\u53f2\u8005\u5c24\u5176\u61c9\u5148\u5c0b\u6c42\u5c08\u696d\u652f\u63f4\u3002<\/p>\n<h2 id=\"sources\">Data Sources and Health Disclaimer<\/h2>\n<p><strong>Source:<\/strong><\/p>\n<ul>\n<li>\u98df\u7269\u5b89\u5168\u4e2d\u5fc3\uff082006\uff09\u3002<a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/files\/congee_rice_and_noodles_c.pdf\" target=\"_blank\" rel=\"noopener\">\u300a\u672c\u5730\u7ca5\u7c89\u9eb5\u98ef\u7684\u71df\u990a\u7d20\u542b\u91cf\u300b\u98a8\u96aa\u8a55\u4f30\u7814\u7a76\u7b2c\u4e8c\u5341\u4e8c\u865f\u5831\u544a\u66f8<\/a>\u3002<\/li>\n<li>\u98df\u7269\u5b89\u5168\u4e2d\u5fc3\uff082017\uff09\u3002<a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/programme\/programme_rafs\/programme_rafs_n_01_22.html\" target=\"_blank\" rel=\"noopener\">100 \u6b3e\u789f\u982d\u98ef\u9209\u542b\u91cf\u8d85\u51fa\u4e16\u885e\u5efa\u8b70\u6bcf\u9910\u4e0a\u9650<\/a>\uff08\u6d88\u8cbb\u8005\u59d4\u54e1\u6703\u300a\u9078\u64c7\u300b\u6708\u520a\u7b2c 485 \u671f\uff09\u3002<\/li>\n<li>\u885e\u751f\u7f72\u300c\u661f\u7d1a\u6709\u71df\u98df\u8086\u300d\u904b\u52d5\u3002<a href=\"https:\/\/restaurant.eatsmart.gov.hk\/b5\/content.aspx?content_id=188\" target=\"_blank\" rel=\"noopener\">\u5916\u51fa\u7528\u81b3\u8cbc\u58eb\uff08\u4e8c\uff09<\/a>\u3002<\/li>\n<li>Centre for Health Protection (revised February 2024).<a href=\"https:\/\/chp.gov.hk\/tc\/static\/90018.html\" target=\"_blank\" rel=\"noopener\">Healthy diet high in fiber<\/a>\u3002<\/li>\n<li>\u9999\u6e2f\u7279\u5225\u884c\u653f\u5340\u653f\u5e9c\u65b0\u805e\u516c\u5831\uff082025 \u5e74 7 \u6708 9 \u65e5\uff09\u3002<a href=\"https:\/\/www.info.gov.hk\/gia\/general\/202507\/09\/P2025070900415p.htm\" target=\"_blank\" rel=\"noopener\">\u7acb\u6cd5\u6703\u4e00\u984c\uff1a\u4eba\u53e3\u80a5\u80d6\u554f\u984c<\/a>\u3002<\/li>\n<li>\u9999\u6e2f\u7279\u5225\u884c\u653f\u5340\u653f\u5e9c\u65b0\u805e\u516c\u5831\uff082026 \u5e74 3 \u6708 4 \u65e5\uff09\u3002<a href=\"https:\/\/www.info.gov.hk\/gia\/general\/202603\/04\/P2026030400313.htm\" target=\"_blank\" rel=\"noopener\">\u63a8\u51fa\u9996\u4efd\u300a\u9ad4\u91cd\u7ba1\u7406\u884c\u52d5\u8a08\u5283\u300b<\/a>\u3002<\/li>\n<li>NHS.<a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-weight\/very-low-calorie-diets\/\" target=\"_blank\" rel=\"noopener\">Tips to help you lose weight<\/a>\uff1b<a href=\"https:\/\/www.nhs.uk\/conditions\/obesity\/causes\/\" target=\"_blank\" rel=\"noopener\">Overweight and obesity in adults<\/a>\u3002<\/li>\n<li>NHS inform.<a href=\"https:\/\/nhsinform.scot\/healthy-living\/weight-loss\/tips-for-losing-weight-safely\" target=\"_blank\" rel=\"noopener\">Tips for losing weight safely<\/a>\u3002<\/li>\n<li>Shukla AP, et al. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels.\u00a0<i>Diabetes Care<\/i>\u00a02015;38(7):e98-e99.\uff08PMID 26106234\uff09<\/li>\n<li>Shukla AP, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes.\u00a0<i>BMJ Open Diabetes Research &amp; Care<\/i>\u00a02017;5:e000440.\uff08PMID 28989726\uff09<\/li>\n<li>Touhamy S, et al. Carbohydrates-Last Food Order Improves Time in Range and Reduces Glycemic Variability.\u00a0<i>Diabetes Care<\/i>\u00a02025.\uff08PMID 39688621\uff09<\/li>\n<\/ul>\n<p><strong>Health Disclaimer:<\/strong>\u672c\u6587\u50c5\u4f9b\u4e00\u822c\u5065\u5eb7\u8cc7\u8a0a\u53c3\u8003\uff0c\u4e0d\u80fd\u53d6\u4ee3\u5c08\u696d\u91ab\u7642\u8a3a\u65b7\u3001\u6cbb\u7642\u6216\u500b\u5225\u71df\u990a\u5efa\u8b70\u3002\u6bcf\u500b\u4eba\u7684\u5065\u5eb7\u72c0\u6cc1\u3001\u6240\u9700\u71b1\u91cf\u8207\u75be\u75c5\u98a8\u96aa\u4e0d\u540c\uff0c\u98f2\u98df\u8abf\u6574\u524d\u5b9c\u8aee\u8a62\u91ab\u751f\u6216\u8a3b\u518a\u71df\u990a\u5e2b\u3002\u82e5\u9ad4\u91cd\u51fa\u73fe\u7121\u6545\u8b8a\u5316\uff0c\u6216\u4f34\u96a8\u6301\u7e8c\u4e0d\u9069\uff0c\u61c9\u76e1\u5feb\u6c42\u91ab\u3002\u6587\u4e2d\u5f15\u7528\u7684\u71df\u990a\u6578\u64da\u4f86\u81ea\u500b\u5225\u7814\u7a76\u8207\u5b98\u65b9\u5831\u544a\uff0c\u5c6c\u5e73\u5747\u503c\u6216\u7279\u5b9a\u6a23\u672c\u7d50\u679c\uff0c\u5be6\u969b\u98df\u7269\u7684\u71df\u990a\u7d20\u542b\u91cf\u6703\u56e0\u98df\u8b5c\u3001\u98df\u6750\u8207\u5206\u91cf\u800c\u7570\u3002<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u7b54\u6848\u5148\u8b1b\uff1a\u5916\u98df\u672c\u8eab\u4e0d\u662f\u554f\u984c\uff0c\u300c\u5206\u91cf\u504f\u5927\u3001\u6cb9\u9e7d\u7cd6\u504f\u9ad8\u3001\u852c\u83dc\u4e0d\u8db3\u300d\u624d\u662f\u554f\u984c\u3002\u4ee5\u9999\u6e2f\u98df\u7269\u5b89\u5168\u4e2d\u5fc3\u7684\u5206\u6790\uff0c\u4e00\u789f\u666e\u901a\u789f\u982d [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":130140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[837,161,337],"tags":[2190,2185,2189,2188,2187,1716,2186],"class_list":["post-130139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-837","category-161","category-337","tag-2190","tag-2185","tag-2189","tag-2188","tag-2187","tag-1716","tag-2186"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u4e09\u9910\u9760\u98ef\u76d2\u600e\u6a23\u624d\u4e0d\u6613\u80d6\uff1f\u5916\u98df\u65cf\u71b1\u91cf\u63a7\u5236\u6307\u5357 Gogo Herbs<\/title>\n<meta name=\"description\" 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