健康叻 Healthy Lab

健康叻 Healthy Lab 用數據講健康
教你點食 × 點揀 × 點生活
簡單飲食 × 科學養生 × 真實分享
Healthy habits start here

瞓得唔好，會直接影響你減脂效果。Poor sleep can directly affect your fat loss progress.當你長期瞓得差，身體會更容易處於壓力狀態。When sleep quality drops,your...
28/05/2026

瞓得唔好，會直接影響你減脂效果。
Poor sleep can directly affect your fat loss progress.

當你長期瞓得差，身體會更容易處於壓力狀態。
When sleep quality drops,your body stays in stress mode.

👉 cortisol（壓力荷爾蒙）容易上升
👉 更容易肚餓
👉 更想食甜嘢同高碳水
Higher stress hormones may increase hunger and cravings.

👉 身體恢復變差
👉 代謝效率下降
👉 減脂進度容易停滯
Poor recovery may slow metabolism and fat loss.

⸻

Magnesium 有咩幫助？

👉 幫助放鬆神經同肌肉
Helps relax nerves and muscles

👉 有助提升睡眠質素
Supports better sleep quality

👉 幫助身體放鬆
Helps your body calm down

👉 對壓力大人士特別重要
Especially helpful during stress

⸻

邊啲食物有Magnesium？

👉 深綠色蔬菜
👉 菠菜、果仁、南瓜籽
👉 黑朱古力（適量）
Spinach, nuts, seeds, and dark chocolate are good sources.

⸻

👉 如果食物吸收不足？
如果平時飲食未必攝取足夠鎂，
可以考慮 Magnesium supplement。

If dietary intake is not enough,
you may consider magnesium supplements.

👉 比較多人選擇
Magnesium Glycinate - A popular option

👉 吸收率較好，對腸胃刺激較少
Well absorbed and gentler on the stomach

👉 好多人會喺夜晚食
Often taken at night

⸻

瞓得好，其實已經幫你減緊脂。
Better sleep supports better fat loss

你最近瞓得好嗎？👇



⸻

👉 記得Like同Follow，之後會分享更多簡單又實用嘅健康貼士。
👉 Follow for more simple and practical health tips.

唔止開胃，Kimchi其實係一個減脂好幫手。Kimchi is not just for taste — it can support fat loss.Kimchi係發酵蔬菜，低熱量但營養密度高。Kimchi is a fermented...
01/05/2026

唔止開胃，Kimchi其實係一個減脂好幫手。
Kimchi is not just for taste — it can support fat loss.

Kimchi係發酵蔬菜，低熱量但營養密度高。
Kimchi is a fermented vegetable, low in calories but rich in nutrients.

有咩好處？

👉 益生菌，幫助腸道健康
Probiotics for gut health
👉 低熱量，高纖維
Low calorie, high fiber
👉 有助提升飽腹感
Helps you feel full
👉 有助穩定血糖
Supports blood sugar control

⚠️ 注意
👉 鈉含量較高，唔好過量, 每日建議份量 50–100g
High in sodium, don’t overeat, Around 50–100g per day
👉 揀無添加糖版本更好
Choose low-sugar versions

想減脂，唔一定要食得清淡，可以食得聰明。
Fat loss is not about eating less — it’s about eating smart.

你平時會點食Kimchi？配飯定配肉？👇



👉 記得Like同Follow，之後會分享更多簡單又實用嘅健康貼士。
👉 Follow for more simple and practical health tips.

納豆，第一口未必愛，但第二口可能開始接受。😅Natto may be an acquired taste — but it’s worth it.👉 高蛋白 + 維他命K2 High protein + Vitamin K2👉 益生菌，幫助...
01/05/2026

納豆，第一口未必愛，但第二口可能開始接受。😅
Natto may be an acquired taste — but it’s worth it.

👉 高蛋白 + 維他命K2
High protein + Vitamin K2

👉 益生菌，幫助腸道健康
Probiotics for gut health

👉 有助提升飽腹感，同代謝
Supports satiety and metabolism

點樣食會好味D？

👉 黃芥末 + 醬油（基本配搭）
Mustard + soy sauce
👉 加雞蛋（滑順好多）
Add egg for smoother texture
👉 加蔥花 / Kimchi（味道提升）
Add spring onion / kimchi
👉 配少量飯（最易入門）
Pair with a small portion of rice

唔係難食，只係未搵到你嘅食法。
It’s not bad — you just haven’t found your way yet.

你係「完全接受唔到」定「開始習慣」？👇



👉 記得Like同Follow，之後會分享更多簡單又實用嘅健康貼士。
Follow for more simple and practical health tips.

早餐食啱，你成日狀態會完全唔同。A good breakfast can change your whole day.一個均衡早餐，係最好嘅開始。我哋食咩，會影響全日代謝同能量。What you eat affects your metab...
01/05/2026

早餐食啱，你成日狀態會完全唔同。
A good breakfast can change your whole day.

一個均衡早餐，係最好嘅開始。
我哋食咩，會影響全日代謝同能量。
What you eat affects your metabolism and energy for the whole day.

👉 高蛋白 + 蔬菜 + 低GI碳水
Protein + vegetables + low GI carbs

呢個組合可以幫你👇
👉 更耐飽
👉 穩定血糖
👉 減少零食
👉 提升能量

Helps you stay full, control blood sugar, snack less, and feel more energized.

早餐食啱，成日狀態更好。
Eat right in the morning, feel better all day.



👉 記得Like同Follow，之後會分享更多簡單又實用嘅健康貼士。
Follow for more simple and practical health tips.

唔曬太陽，可能係你減脂停滯嘅原因之一。Avoiding the sun could be one reason your fat loss slows down.好多亞洲女性都唔鍾意曬太陽，甘樣身體就容易缺乏維他命D。Many Asian ...
30/04/2026

唔曬太陽，可能係你減脂停滯嘅原因之一。
Avoiding the sun could be one reason your fat loss slows down.

好多亞洲女性都唔鍾意曬太陽，甘樣身體就容易缺乏維他命D。
Many Asian women avoid sun exposure, which increases the risk of low vitamin D.

維他命D3唔只係骨骼健康，其實同肌肉同代謝都有關。
Vitamin D3 is not just for bones - it also supports muscle and metabolism.

👉 幫助肌肉功能（減脂時更重要）
Supports muscle function

👉 有助維持代謝
Supports metabolism

👉 有機會影響脂肪儲存
May influence fat storage

K2主要幫助鈣質正確運用

👉 將鈣帶入骨骼
Helps direct calcium into bones

👉 同D3一齊食更平衡
Works better together with D3

實際建議

👉 每日曬太陽 10–20分鐘（中午前後效果較好）
Around 10–20 mins sunlight daily (Midday sun works best)

但如果你長期室內 / 唔曬太陽
If you avoid sun exposure:

👉 可考慮補充 Vitamin D3（1000–2000 IU / 日）
Consider 1000–2000 IU daily

👉 配合 K2（50–100 mcg）
Pair with K2 (50–100 mcg)

你平時會唔會曬太陽或者補充維他命D？👇



👉 記得Like同Follow，之後會分享更多簡單又實用嘅健康貼士。
Follow for more simple and practical health tips.

想減脂，可以加一個簡單習慣：餐前飲Apple cider vinegar。For fat loss, try a simple habit: drink apple cider vinegar before meals.Apple cide...
30/04/2026

想減脂，可以加一個簡單習慣：餐前飲Apple cider vinegar。
For fat loss, try a simple habit: drink apple cider vinegar before meals.

Apple cider vinegar（蘋果醋）入面嘅醋酸，
有機會幫助減慢碳水吸收，令餐後血糖較穩定，
同時增加飽腹感，幫你自然食少啲。
The acetic acid in ACV may slow carb absorption,
help stabilize post-meal blood sugar,
and increase satiety so you naturally eat less.

點樣飲？

👉 餐前飲最有效（約10–15分鐘）
Best before meals (10–15 mins)

👉 1–2茶匙，加水稀釋
1–2 tsp diluted in water

👉 建議揀「with mother」版本
Choose “with the mother” for more complete nutrients

⚠️ 注意
👉 一定要稀釋，唔好直接飲
Always dilute (protect teeth & stomach)

你有冇試過餐前飲ACV？感覺如何？👇



👉 記得Like同Follow，之後會分享更多簡單又實用嘅健康貼士。
Follow for more simple and practical health tips.

Easy Choices for your breakfast ！
29/04/2026

Easy Choices for your breakfast ！

成日好快肚餓，未必係你食得少，可能係你食錯比例。Always hungry soon after a meal?It may not be because you ate too little — but because your meal...
26/04/2026

成日好快肚餓，未必係你食得少，可能係你食錯比例。
Always hungry soon after a meal?
It may not be because you ate too little — but because your meal lacked protein.

好多人一餐食咗飯、麵、包就算，
熱量可能夠，但蛋白質不足，飽足感自然維持唔耐。
Many meals are high in carbs but low in protein.
Calories may be enough, but satiety doesn’t last.

🍗 點解蛋白質咁重要？
👉 消化速度較慢，更耐飽 Slower digestion = fuller for longer
👉 幫助穩定血糖，減少突然肚餓 Helps stabilize blood sugar
👉 維持肌肉，支持代謝 Supports muscle and metabolism
👉 減少零食衝動 May reduce cravings and snacking

🍽 簡單做法
每餐都加入主力蛋白質👇
👉 雞蛋
👉 雞肉 / 牛肉 / 豬瘦肉
👉 魚類 / 沙甸魚
👉 豆腐 / 豆類
👉 Greek yogurt

Add a solid protein source to every meal. 🎯 例子
❌ 只食麵包 + 咖啡 = 好快餓
❌ Bread + coffee = hungry soon
✅ 雞蛋 + yogurt + berries = 更耐飽
✅ Eggs + yogurt + berries = fuller longer

🔥 重點一句
想食少啲，又冇咁快餓，先食夠蛋白質。
Want to eat less naturally? Start with enough protein.

你有冇發現食夠蛋白質嗰餐，真係冇咁快餓？留言分享👇



👉 記得Like同Follow，之後會分享更多簡單又實用嘅健康貼士。
👉 Follow for more simple and practical health tips.

水果健康，但減脂期同脂肪肝人士，份量更重要。Fruit is healthy — but if you’re trying to lose fat or improve fatty liver, portion matters even m...
26/04/2026

水果健康，但減脂期同脂肪肝人士，份量更重要。
Fruit is healthy — but if you’re trying to lose fat or improve fatty liver, portion matters even more.

水果有纖維、維他命同抗氧化物，係好選擇。
但同時，水果亦含天然糖分（果糖），食過量一樣會增加總熱量攝取。
Fruit contains fiber, vitamins, and antioxidants.
But it also contains natural sugar (fructose), and excess intake still adds calories.

🍎 建議份量（減脂 / 脂肪肝人士）
👉 每日 1份水果 已足夠
👉 Around 1 serving per day

👉 可分開兩餐，每餐半份
👉 Split into 2 meals, half serving each

例如👇
👉 半個蘋果 + 下午半杯莓類
👉 Half an apple + half cup berries later

👉 水果主要含 果糖 + 葡萄糖, 果糖主要由肝臟代謝，過量攝取對脂肪肝人士要特別留意
👉 Fruit mainly contains fructose + glucose, Excess fructose is processed by the liver, important for fatty liver management

🔥 最實際做法
👉 揀莓類、奇異果、蘋果等較高纖水果
👉 Choose berries, kiwi, apples

👉 少飲果汁、少大量熱帶甜水果一次過食
👉 Limit juice and large portions of very sweet fruit

水果係健康食品，但健康都要講份量。
Healthy food still needs portion control.

你今日食咗幾多份水果？最鍾意邊款？留言分享👇
How many servings of fruit did you eat today? Which type was your favorite? Share in the comments below 👇

Breakfast ideas with 211 plate
25/04/2026

Breakfast ideas with 211 plate

Address

Hong Kong �
Hong Kong

Website

Alerts

Be the first to know and let us send you an email when 健康叻 Healthy Lab posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category