Anniisa Emma Transform & Be Healthy

19/11/2025

我们吃什么，就成为什么

我们常以为，食物只是填饱肚子的东西。
但其实，它悄悄地重塑了我们的能量、情绪、皮肤、睡眠……
甚至，重塑了我们的一生。

一份早餐，决定你这一天的精神；
一杯饮料，影响你的下一次心跳；
一碗晚餐，决定你今晚是安睡，还是辗转。

当我们选择真实的食物、自然的颜色、简单的原味，
身体会在沉默中感谢你：
思绪更清晰、情绪更稳定、力量更充足。

当我们把时间交给加工食品、糖分与油炸，
身体也会如实回应：
疲倦、焦虑、炎症、毫无活力。

你吃的每一口，
都在悄悄决定你成为怎样的人。

健康，不只是选择食物，
更是选择未来的自己。

We are what we eat.
选择对的食物，就是选择更好的明天。

#让健康生活改变世界🌏
TRANSFORM AND BE HEALTHY

18/11/2025

你吃得不算多，但还是瘦不下来❓
原因往往不是卡路里，而是 血糖失控。

⚠ 高 GI 食物：让你更容易囤脂
⚠ 含糖饮料：让胰岛素不停上升
⚠ 健康水果也有陷阱：西瓜 GI 72、瞬间冲糖

✔ 低 GI 食物：稳定血糖
✔ 蛋白质 + 好油脂：延长饱腹
✔ 减糖模式一启动 → 脂肪自动燃烧

减脂不复杂。
从今天开始：
把减糖放在第一位，你会瘦得更轻松、更稳定。

#让健康生活改变世界🌏
TRANSFORM AND BE HEALTHY

Not all calories are created equal when it comes to fat loss. Research shows that blood sugar spikes, not just total calories, dictate whether your body burns fat efficiently. Foods with a high glycemic index (GI) such as white bread, boiled potatoes, and instant oats can cause rapid sugar surges, triggering insulin release that temporarily halts fat burning. Surprisingly, some sugary drinks like cola may have a lower GI than certain starchy foods, but both high-GI carbs and sugar-rich items can signal your body to store fat.

On the other hand, low-GI foods and good fats like whole oats, apples, avocados, and nuts, support stable blood sugar levels, prolong satiety, and encourage fat metabolism. Even fruits vary: an apple has a GI around 36, promoting steady energy, while watermelon at GI 72 can spike sugar quickly, slowing fat burning.

Understanding glycemic load empowers you to manage cravings, support metabolism, and optimize weight loss. Incorporating low-GI meals, snacks, and smoothies can stabilize insulin, improve energy, and maintain fat-burning mode throughout the day.

This approach highlights that controlling blood sugar is more effective than simply counting calories. Choosing foods wisely and pairing carbs with protein or healthy fats ensures stable sugar levels, supporting long-term fat loss and better overall health.

18/11/2025

💥为什么 40 岁后的女人，一定要吃够蛋白质❓

研究显示，女性过了 40 岁后，每公斤体重需要 1.2–2.0g 的蛋白质，因为蛋白质影响的不只是身材，而是从头到脚、从骨骼到荷尔蒙、大脑到情绪的全面健康。

👉 预防肌肉流失：
高蛋白 + 阻力训练，可减少更年期加速的肌肉流失，让力量、代谢与体态更稳。

👉 保护骨骼：
雌激素下降会加速骨质疏松，而蛋白质能帮助维持骨密度，让钙与维生素 D 更有效吸收。

👉 稳定荷尔蒙与情绪：
蛋白质是血清素与多巴胺的生产来源，足够蛋白质能减少情绪波动、焦虑与暴食。

👉 稳定血糖、降低肥胖风险：
蛋白质能避免血糖飙升，减少糖 craving，并降低胰岛素阻抗、糖尿病与脂肪肝风险。

👉 保护大脑，延缓认知退化：
蛋白质的氨基酸协助神经传递物生成，保持思绪清晰与心情稳定。

简单一句话：
蛋白质，是 40+ 女性最重要的青春守护者。
吃对了，你的身材、骨骼、大脑和情绪都会感谢你。

#让健康生活改变世界🌏
TRANSFORM AND BE HEALTHY

Studies show that a protein intake of 1.2 to 2.0 grams per kilogram of body weight is critical for women 40 and over in order to maintain hormone balance, weight management, bone and muscle support and most importantly, helping to prevent cognitive decline.

This would mean that a 150 pound woman (which is approximately 68 kg) over 40 should be eating 82-136 grams of protein per day.

As women age, they experience accelerated muscle loss, a condition called sarcopenia. A higher protein intake, especially when combined with resistance training, can counteract this by supporting and increasing muscle protein synthesis.

The drop in estrogen during perimenopause and menopause greatly increases the risk of osteoporosis. Protein is CRUCIAL for bone health and can even help maintain muscle bone density especially when combined with nutrients like calcium and vitamin D.

Protein’s building blocks, amino acids, are necessary for producing hormones and neurotransmitters like serotonin and dopamine. Eating sufficient protein regulates hormones and neurotransmitters which helps prevent mood swings, anxiety, depression and drastic weight gains.

Protein also helps stabilize blood sugar levels, which can minimize energy crashes and reduce cravings for sugar. This is especially important for menopausal women, who have an increased risk of insulin resistance, which is the leading cause of Type II diabetes, cardiovascular disease, PCOS, non-alcoholic fatty liver disease and more.

HIgh protein intake also helps prevent cognitive decline in menopausal women by proving the aforementioned amino acids for neurotransmitters production which support mood and brain function.

PMID: 38201856

16/11/2025

你吃饭的顺序，正在悄悄影响你的血糖和体重。
研究发现：只要把顺序换一下 ➡️ 先吃蛋白质，再吃碳水，你的血糖波动就会明显下降。

蛋白质能减缓碳水的吸收速度，让葡萄糖慢慢释放。
这样你会：
✔ 不容易血糖飙升
✔ 不容易疲倦
✔ 不容易嘴馋
✔ 更容易保持身材

早餐先吃蛋、希腊优格；午晚餐先吃肉、豆类或鸡蛋。
这个小改变，能为你的健康带来大不同。

#让健康生活改变世界🌏
TRANSFORM AND BE HEALTHY

The order in which you eat your meals can significantly impact blood sugar levels and appetite control. Research shows that consuming protein-rich foods, such as eggs or Greek yogurt, before carbohydrates can reduce glucose spikes and help curb cravings throughout the day.

Protein slows the digestion of carbohydrates, resulting in a more gradual release of glucose into the bloodstream. This helps maintain steady energy levels, prevents sudden drops in blood sugar, and reduces the risk of overeating later in the day. Additionally, protein promotes satiety, making you feel fuller for longer and supporting weight management naturally.

Incorporating this simple strategy into your daily routine is easy. Start breakfast with eggs, Greek yogurt, cottage cheese, or other protein sources before adding toast, fruit, or cereal. For lunch or dinner, consider pairing lean meats, legumes, or tofu with carbohydrate-rich foods instead of eating carbs first.

By adjusting the order of your meals, you can stabilize blood sugar, minimize cravings, and support sustained energy throughout the day. Small changes like this demonstrate that mindful eating strategies can have a big impact on metabolic health, appetite control, and overall wellness.

15/11/2025

你以为胖只是在肚子？
科学发现：最容易“变胖”的，是舌头。

舌头一变厚，睡觉时就压住气道——
于是开始打呼、憋气、睡不好、早上累到不行。

好消息是：
体重减 10%，舌头脂肪会减少 20%。
睡眠、精神、呼吸…全部会跟着变好。

睡不好，不一定是压力。
有可能，是舌头太“胖”了。
让身心轻一点，睡眠也会顺一点。

#让健康生活改变世界🌏
TRANSFORM ANDBE HEALTHY

08/11/2025

🧭 健康，不只是生活方式，更是你的签证通行证。

美国最新移民体检政策，再次敲响“健康警钟”。
从糖尿病到肥胖症，从高血压到焦虑症，
过去只是体检表上的一行数据，如今却可能成为拒签的理由。

新的规则要求签证官不仅要看你的收入、资产，
还要评估～“你未来会不会成为社会的医疗负担？”

这意味着，
超重、慢性病、甚至家人的健康状况，
都可能被视为“潜在风险”。

💡 健康管理，正在成为全球竞争力。
如果说学历代表过去的努力，
那么健康，就是你能否迈向世界的“未来资本”。

✅ 规律作息、均衡饮食、稳定血糖、管理体重，
这些不再只是个人选择，而是一种“跨国生存能力”。

📍 提醒每一位有移民、留学、工作计划的人：
别等到体检时才意识到健康的重要，
因为那份报告，
也许不仅决定你的签证，更决定你的人生方向。

#让健康生活改变世界🌏
TRANSFORM AND BE HEALTHY

06/11/2025

在繁忙的生活里，
给自己一杯抹茶的宁静。
它温和地调节血糖、代谢、专注与肌肤，
让身体回到自然的节奏。

Amid the rush of life, pause for a cup of matcha.
It gently restores balance blood sugar, metabolism, focus, and skin glow
bringing you back to nature’s rhythm. 🍃

05/11/2025

看似方便的食品，可能是身体的慢性“火源”。
超加工食品里的精制糖、劣质油与添加剂，会悄悄引发慢性炎症：
让你更容易发胖、血糖不稳、代谢变差，甚至伤害心血管健康。
真正的健康，从不在于吃少一点，
而是吃对一点。
多选择天然、少加工食物，
是给身体最温柔的修复。

不是要你完全戒掉美味，
只是希望你慢慢回到➡️身体真正认识的食物。 🌱

#让健康生活改变世界🌏
TRANSFORM AND BE HEALTHY

Ultra-processed foods, including packaged snacks, sugary drinks, fast food, and ready-to-eat meals may taste convenient, but they have hidden health consequences. Research shows that these foods can trigger low-grade, chronic inflammation in the body, a silent process that contributes to obesity, insulin resistance, type 2 diabetes, and cardiovascular disease. The combination of refined sugars, unhealthy fats, additives, and preservatives overwhelms the body’s natural inflammatory defenses, creating an environment where chronic illness can thrive.
Consuming ultra-processed foods regularly can also disrupt gut microbiota, impair metabolism, and promote fat storage, further increasing the risk of obesity and metabolic syndrome. Inflammation triggered by these foods affects blood vessels, heart tissue, and cellular function, making the body more prone to heart attacks, strokes, and other cardiovascular problems over time.
Replacing ultra-processed foods with whole, minimally processed alternatives such as vegetables, fruits, whole grains, lean proteins, and healthy fats can reduce inflammation, support gut health, and improve metabolic function. Making mindful dietary choices not only protects against chronic disease but also boosts energy, mood, and long-term wellness. Understanding the hidden risks of ultra-processed foods empowers you to take control of your health naturally and sustainably.

05/11/2025

《向下，是蓄力；向上，才是你。》
不是所有的低谷都叫失败，
有些低谷，是你正在积蓄力量。
心态崩过的人，
更懂得稳定的珍贵；
走过黑暗的人，
反而更渴望光。
每一次重新开始，
都不算晚。
你不是回到原点，
你是在带着经验，重新出发。
Not every low point is a failure.
Some are just where you gather your power.
Those who have broken before,
learn how to stand stronger.
Those who have been in darkness,
cherish the light even more.
Every restart is a step forward,
Never a step back.