YJF Healthcare 御健坊 (2025)

07/08/2024

亚麻籽有哪些好处？
1. 降低心脏病风险- 亚麻籽富含亚麻酸，一种植物性Omega 3，有助于降低血液中的坏胆固醇水平，同时提高好胆固醇水平，从而减少心脏病的风险。
2. 降低糖尿病风险- 亚麻籽中的纤维和健康脂肪有助于改善胰岛素敏感性，帮助控制血糖水平，从而降低2型糖尿病的风险。
3. 抗氧化- 亚麻籽富含抗氧化剂，如木酚素和维生素E，这些成分有助于中和自由基，减少氧化应激，保护细胞免受损伤。
4. 肠道健康- 亚麻籽是可溶性和不溶性纤维的优质来源，有助于促进肠道健康，增加有益菌群的数量，改善消化系统功能。
5. 促进消化- 亚麻籽中的纤维有助于增加粪便体积，促进肠蠕动，预防便秘，保持消化系统的正常运作。
6. 降低癌症风险- 研究表明，亚麻籽中的木酚素可能具有抗癌作用，尤其是在预防乳腺癌和前列腺癌方面。亚麻籽中的抗氧化剂和抗炎成分也有助于降低某些癌症的风险。

你们可以试试把添加到酸奶、燕麦、沙拉、饮品或者烘焙食品中！

记得持续关注我们解锁更多健康知识！

What are the benefits of flaxseed?
1. Reduces the risk of heart disease - Flax seeds are rich in linolenic acid, a plant-based Omega 3, which helps reduce bad cholesterol levels in the blood while increasing good cholesterol levels, thereby reducing the risk of heart disease.
2. Reduces the risk of diabetes - The fiber and healthy fats in flaxseeds help improve insulin sensitivity and help control blood sugar levels, thereby reducing the risk of type 2 diabetes.
3. Antioxidants - Flax seeds are rich in antioxidants such as lignans and vitamin E. These ingredients help neutralize free radicals, reduce oxidative stress, and protect cells from damage.
4. Gut Health - Flaxseed is an excellent source of soluble and insoluble fiber, which helps promote intestinal health, increase the number of beneficial bacteria, and improve digestive system function.
5. Improves digestion - The fiber in flax seeds helps increase stool bulk, promote bowel movements, prevent constipation, and maintain the normal functioning of the digestive system.
6. Reduces Cancer Risk - Research shows that the lignans in flaxseed may have anti-cancer effects, especially in preventing breast and prostate cancer. The antioxidants and anti-inflammatory components in flaxseed may also help reduce the risk of certain cancers.

You can try adding it to yogurt, oatmeal, salads, drinks or your bread!

Stay tuned for more health tips!
#亚麻籽 #健康 #健康食 #超级食物

06/08/2024

橄榄油有哪些好处？
1. 有助于预防中风- 橄榄油富含单不饱和脂肪酸和多酚类化合物，这些成分有助于保护血管健康，降低中风的风险。
2. 降低糖尿病风险- 橄榄油中的健康脂肪和抗氧化物质能够改善胰岛素敏感性，帮助稳定血糖水平，从而降低2型糖尿病的风险。
3. 抗氧化- 橄榄油富含多酚类抗氧化物质，如羟基酪醇和酚类化合物，这些成分有助于中和体内的自由基，减少氧化应激，保护细胞免受损伤。
4. 抗癌- 研究表明，橄榄油中的抗氧化剂和抗炎成分可能有助于预防某些类型的癌症，如乳腺癌和结肠癌。橄榄油中的单不饱和脂肪酸也有助于减少癌细胞的生长和扩散。
5. 抗发炎- 橄榄油中的多酚类化合物具有显著的抗炎作用，可以减少体内的炎症反应，有助于缓解慢性疾病，如关节炎和心血管疾病。
6. 地中海饮食- 橄榄油是地中海饮食的重要组成部分，这种饮食方式以其心血管保护、抗炎和长寿的健康益处而闻名。

下期和你们分享另外一种超级食物！
记得持续关注我们！

What are the benefits of olive oil?
1. Helps prevent stroke - Olive oil is rich in monounsaturated fatty acids and polyphenols, which help protect blood vessel health and reduce the risk of stroke.
2. Reduces the risk of diabetes - The healthy fats and antioxidants in olive oil can improve insulin sensitivity and help stabilize blood sugar levels, thereby reducing the risk of type 2 diabetes.
3. Antioxidant - Olive oil is rich in polyphenolic antioxidants, such as hydroxytyrosol and phenolic compounds. These components help neutralize free radicals in the body, reduce oxidative stress, and protect cells from damage.
4. Fights Cancer – Research shows that olive oil's antioxidants and anti-inflammatory components may help prevent certain types of cancer, such as breast and colon cancer. The monounsaturated fatty acids in olive oil also help reduce the growth and spread of cancer cells.
5. Anti-inflammation - The polyphenols in olive oil have significant anti-inflammatory effects, which can reduce the inflammatory response in the body and help alleviate chronic diseases such as arthritis and cardiovascular disease.
6. Mediterranean Diet - Olive oil is an important part of the Mediterranean diet, a dietary pattern known for its cardiovascular protective, anti-inflammatory, and longevity health benefits.

Next up, we will share another type of superfood with you!
Stay tuned!

#橄榄油 #橄榄油好处 #油 #健康 #健康食 #健康飲食 #健康科普

05/08/2024

吃奇亚籽有什么好处？
1. 保护心血管- 奇亚籽富含omega 3，有助于降低体内的坏胆固醇水平（低密度脂蛋白），同时提高好胆固醇水平（高密度脂蛋白）。
2. 控制血糖- 奇亚籽含有丰富的纤维，可以减缓碳水化合物的消化和吸收，从而帮助稳定血糖水平，降低糖尿病患者的血糖波动。
3. 抗氧化- 亚籽富含抗氧化物质，如黄酮类化合物和酚类化合物，这些成分有助于抵抗自由基，减少细胞损伤，延缓衰老过程。
4. 富含钙质- 奇亚籽是钙的良好来源，含有高于许多乳制品的钙含量
5. 有助于减肥- 由于奇亚籽含有丰富的纤维和蛋白质，它们能够增加饱腹感
6. 降低胆固醇

奇亚籽是一种超级食物，富含许多营养但是记得要适量吃！吃太多可能导致大便干燥。

下期和你们分享被称为“地中海饮食精髓”的橄榄油好处到底有哪些！记得持续关注我们！

What are the benefits of eating chia seeds?
1. Lower risks of cardiovascular disease - Chia seeds are rich in omega 3, which helps reduce the level of bad cholesterol (low-density lipoprotein) in the body while increasing the level of good cholesterol (high-density lipoprotein).
2. Control blood sugar - Chia seeds are rich in fiber, which can slow down the digestion and absorption of carbohydrates, which helps stabilize blood sugar levels and reduce blood sugar fluctuations in diabetics.
3. Antioxidant - Chia seeds rich in antioxidants, such as flavonoids and phenolic compounds, which help resist free radicals, reduce cell damage, and delay the aging process.
4. Rich in Calcium - Chia seeds are a good source of calcium and contain more calcium than many dairy products
5. Helps with weight loss – Since chia seeds are rich in fiber and protein, they increase feelings of fullness
6. Lower cholesterol

Stay tuned! We will share the benefits of olive oil on our next post :)

#奇亚籽 #奇亚籽好处 #健康 #健康食 #健康科普 #健康飲食 #超级食物

02/08/2024

怎么祛湿？
1. 饮食清淡- 免油腻、辛辣、生冷的食物，多吃清淡、易消化的食物。可以多吃一些富含纤维的蔬菜和水果，有助于促进肠胃蠕动和排毒。
2. 运动- 适量运动可以促进血液循环和新陈代谢，有助于体内湿气的排出。可以多做有氧运动！
3. 吃姜葱蒜- 姜、葱、蒜等食材有温中散寒的作用，可以帮助驱除体内寒气，促进湿气排出。可以在日常饮食中适量添加。
4. 吃祛湿食物- 有些食物具有祛湿的功效，比如红豆、薏米、冬瓜、绿豆等。这些食物可以帮助利尿、排湿，建议常吃。
5. 改善生活习惯- 避免长时间待在空调房间内，避免久坐，保持充足的睡眠，尽量不熬夜。适当晒太阳，帮助体内湿气蒸发。

How to remove dampness from body?
1. Light Diet: Avoid greasy, spicy, and cold foods. Eat light and easily digestible foods. Consume more fiber-rich vegetables and fruits to promote intestinal movement and detoxification.
2. Exercise: Moderate exercise can promote blood circulation and metabolism, helping to expel dampness from the body. Engage in more aerobic exercises.
3. Consume Ginger, Green Onions, and Garlic: These ingredients have warming properties that can help dispel cold from the body and promote the elimination of dampness. Incorporate them into your daily diet.
4. Eat Dampness-Expelling Foods: Red beans, winter melon, and mung beans.
5. Improve Lifestyle Habits: Avoid staying in air-conditioned rooms for extended periods, avoid prolonged sitting, ensure adequate sleep, and try not to stay up late. Sunbathe appropriately to help evaporate dampness in the body.
#湿气重 #湿气 #健康養生 #中医养生 #中医 #中医健康 #湿气重的人 #湿气太重 #中医调理

01/08/2024

为什么会湿气重？
1. 经常吹冷气- 长时间待在空调房里，身体的寒气容易积聚，导致体内湿气增加。
2. 经常洗冷水澡- 洗冷水澡会让身体受寒，影响体内气血运行，导致湿气滞留。
3. 久坐- 长时间久坐会影响血液循环和新陈代谢，容易导致湿气积聚。
4. 吃/喝冷的- 饮食中经常摄入冷饮或冷食，会使脾胃受寒，影响消化功能，导致湿气滞留。
5. 熬夜- 熬夜会影响身体的正常作息和内分泌系统，导致代谢功能紊乱，湿气难以排出。
6. 睡眠不足- 睡眠不足会削弱身体的自我调节能力，使体内的湿气难以通过正常代谢排出。

Reasons for Excess Dampness
1. Frequent Use of Air Con
2. Frequent Cold Showers
3. Prolonged Sitting
4. Eating/Drinking Cold Food
5. Staying Up Late
6. Lack of Sleep

#中医养生 #中医健康 #中医 #湿气重 #中医调理 #健康養生 #湿气 #湿气重的人 #湿气太重

31/07/2024

湿气重有哪些表现呢？
1. 头昏头重-经常觉得昏昏沉沉
2. 舌苔厚- 舌苔呈现白色/黄色，厚厚的一层
3. 经常觉得很累
4. 关节酸痛
5. 没有食欲
6. 头发和脸油- 脸部和头发容易出油

下期和大家分享湿气重的原因！

Signs of Excess Dampness in the Body
1. Dizziness and Heaviness: Frequently feeling groggy or heavy-headed.
2. Thick Tongue Coating: The tongue has a thick white or yellow coating.
3. Frequent Fatigue
4. Joint Pain
5. Loss of Appetite
6. Oily Hair and Face
#湿气 #湿气重 #湿气太重 #湿气重的人 #健康養生 #健康 #健康養生 #健康生活 #中医 #中医养生 #中医健康 #中医调理

26/07/2024

豆浆的好处
1. 缓解更年期症状- 豆浆含有植物雌激素（异黄酮），这些成分可以帮助平衡体内的激素水平，从而缓解更年期的常见症状，如潮热、盗汗和情绪波动。

2. 预防糖尿病- 豆浆的血糖生成指数较低，意味着它会导致血糖水平缓慢且逐渐地上升。豆浆中的膳食纤维也有助于调节血糖水平，降低患上2型糖尿病的风险。

3. 补充蛋白质- 豆浆是植物性蛋白质的丰富来源，提供人体所需的所有必需氨基酸。

豆浆的坏处
1. 分泌胃酸- 对某些人来说，豆浆可能会刺激胃酸分泌，可能导致不适或加重胃酸倒流或胃灼热等症状。这可能会引发消化不良或胃痛等症状。

2. 肾结石- 豆浆中含有草酸盐，这些化合物可能会促成肾结石的形成，尤其是在易感人群中。高草酸盐摄入会导致草酸钙在肾脏中结晶，形成肾结石。

3. 减少药物吸收- 豆浆中的某些成分，如植酸，可能会与消化道中的矿物质和药物结合，减少它们的吸收。这可能会降低一些药物的效果。建议与药物错开时间饮用豆浆，并咨询医生的意见。

Benefits of Soy Milk (Without sugar)
1. Relieves Menopausal Symptoms
2. Prevents Diabetes
3. Protein Supplement

Downsides of Soy Milk (Without sugar)
1. Stimulates Stomach Acid Secretion
2. Might lead to Kidney Stones if overly consumed
3. Reduces absorption of certain medications

#豆奶 #豆浆 #豆浆水 #蛋白 #蛋白質 #蛋白质 #蛋白质食物 #早餐 #早餐吃什么 #健康 #健康食 #健康養生 #健康生活 #健康科普 #健康飲食

25/07/2024

燕麦奶的好处
1. 缓解便秘- 燕麦奶含有丰富的膳食纤维，特别是β-葡聚糖，有助于促进肠道蠕动，缓解便秘问题。

2. 预防心脏病- 燕麦中的β-葡聚糖能够帮助降低血液中的低密度脂蛋白（LDL）胆固醇，减少动脉粥样硬化的风险，从而预防心脏病。

3. 控制血糖- 燕麦奶具有低血糖指数，纤维素可以延缓碳水化合物的吸收，帮助控制血糖

燕麦奶的坏处
1. 蛋白质较低- 燕麦奶相比牛奶和其他乳制品，蛋白质含量较低，不适合作为蛋白质的主要来源。

2.含糖量高- 一些市售燕麦奶产品中添加了大量的糖分，增加了热量摄入，对血糖控制和减脂不利，选择无糖或低糖版本的燕麦奶更为健康。

3. 减少药物吸收- 燕麦中的某些成分可能会与药物相互作用，影响药物的吸收效果，最好咨询医生意见。建议在吃完药的2-4再喝比较好！（比如他汀类药物)

*另外肾不好的不建议喝燕麦奶！*

Benefits of Oat Milk
1. Relief constipation
2. Prevents Heart Disease
3. Controls Blood Sugar

Downsides of Oat Milk
1. Lower in protein
2. High sugar content- ome commercial oat milk products contain added sugars, increasing calorie intake, which is unfavorable for blood sugar control and fat loss. Choosing unsweetened or low-sugar versions of oat milk is healthier.
3. Reduces absorbtion of certain medications- it is recommended to drink oat milk 2-4 hours after taking medication (e.g., statins).

*Additionally, oat milk is not recommended for people with kidney issues!*
#燕麦奶 #燕麦 #纤维 #健康養生

24/07/2024

这些低热量高营养的蔬菜能帮助你在减肥期间减脂哦！
1. 菠菜- 富含膳食纤维，铁、维生素A、C和K

2. 花椰菜- 高纤维、富含维生素C和K。花椰菜还富含胡萝卜素和类黄酮促进消化

3. 小黄瓜-水分含量高，增加饱足感，富含维生素K

4. 芹菜- 高纤维，有助于消化，还能缓解水肿和降低血压

5. 冬瓜- 高纤维，含有大量的水分和膳食纤维。

6. 番茄- 富含维生素C和抗氧化剂，果胶和纤维可以增加饱足感，吸走肠胃多余的脂肪

These low-calorie, high-nutrient vegetables can help you lose fat during your weight loss journey!
1 Spinach - Rich in dietary fiber, iron, and vitamins A, C, and K.
2 Broccoli - High in fiber, rich in vitamins C and K. Cauliflower is also high in carotenoids and flavonoids that promote digestion.
3 Cucumber - High water content increases satiety, rich in vitamin K.
4 Celery - High in fiber, aids digestion, helps reduce bloating and lower blood pressure.
5 Winter Melon - High in fiber, contains a lot of water and dietary fiber.
6 Tomato - Rich in vitamin C and antioxidants. Pectin and fiber can increase satiety and absorb excess fat in the stomach.

#减脂蔬菜 #减脂 #减脂餐 #减脂瘦身 #减脂塑形 #减脂餐打卡 #蔬菜 #蔬菜水果 #健康 #健康食 #健康餐 #健康養生 #健康生活

19/07/2024

全谷物的好处
1. 有助于体重管理- 全谷物富含膳食纤维，有助于增加饱腹感，减少过度饮食和频繁的饥饿感。而且全谷物通常能量密度较低，可以在提供丰富营养的同时减少总热量摄入，有助于体重控制和管理。

2. 富含膳食纤维- 全谷物中的纤维有助于促进消化系统的健康，预防便秘和其他消化问题。

3. 控制血糖- 全谷物通常具有较低的升糖指数，有助于缓慢释放血糖，保持血糖水平稳定，减少血糖波动。

4. 降低癌症风险- 全谷物富含抗氧化剂和其他植物化学物质，有助于保护细胞免受氧化损伤，降低某些类型癌症的风险。高纤维饮食与降低结肠癌和直肠癌的风险相关。

5. 降低慢性疾病风险- 谷物中的抗氧化剂和抗炎物质有助于减少全身性炎症，降低慢性病的风险。

6. 心脏健康- 谷物可以降低血压、减少胆固醇水平和改善动脉健康，从而降低心脏病和中风的风险。另外，全谷物富含镁，有助于调节血压和心血管功能，保护心脏健康。

持续关注我们，我们会分享更多健康知识！

Benefits of whole grains
1. Helps with weight management - Whole grains are rich in dietary fiber, which helps increase satiety, reduce overeating and frequent hunger. And whole grains are generally low in energy density, which can reduce total calorie intake while providing rich nutrition, which helps with weight control and management.

2. Rich in dietary fiber - The fiber in whole grains helps promote digestive health and prevent constipation and other digestive problems.

3. Control blood sugar - Whole grains generally have a low glycemic index, which helps to release blood sugar slowly, keep blood sugar levels stable, and reduce blood sugar fluctuations.

4. Reduce cancer risk - Whole grains are rich in antioxidants and other phytochemicals, which help protect cells from oxidative damage and reduce the risk of certain types of cancer. High-fiber diets are associated with a lower risk of colon and re**al cancer.

5. Reduce the risk of chronic diseases - The antioxidants and anti-inflammatory substances in grains help reduce systemic inflammation and reduce the risk of chronic diseases.

6. Heart health - Grains can lower blood pressure, reduce cholesterol levels, and improve arterial health, thereby reducing the risk of heart disease and stroke. In addition, whole grains are rich in magnesium, which helps regulate blood pressure and cardiovascular function and protect heart health.

Follow us for more health content and tips!!
#全谷物 #全麦 #全麦土司 #全麦面包 #健康 #健康食 #健康餐 #健康養生 #健康生活 #健康科普 #健康減肥 #健康飲食 #碳水 #减肥 #健康減肥

17/07/2024

健康吃碳水可以帮助我们维持良好的能量水平、支持代谢健康和整体身体健康。那我们应该如何健康吃碳水？

1. 尽量选择全谷物- 全谷物保留了谷粒的麸皮、胚芽和胚乳，提供更多的纤维、维生素和矿物质。

2. 控制分量- 每餐适量的碳水化合物，不要过量。建议每餐碳水化合物占总体食物的1/4到1/3。

3. 少吃这些，尤其是炸的和精致碳水- 这些食品通常去除了大部分营养，仅提供简单碳水化合物和空热量。

持续关注我们，我们会分享更多健康知识！

Eating carbohydrates in a healthy way can help us maintain good energy levels, support metabolic health and overall physical health. So how should we eat carbohydrates in a healthy way?

1. Try to choose whole grains-whole grains retain the bran, germ and endosperm of the grain, providing more fiber, vitamins and minerals.

2. Control the portion-the right amount of carbohydrates per meal, don't overdo it. It is recommended that carbohydrates account for 1/4 to 1/3 of the total food per meal.

3. Eat less of these, especially fried and refined carbohydrates-these foods usually remove most of the nutrients and only provide simple carbohydrates and empty calories.

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15/07/2024

不吃碳水的坏处
1. 口臭- 当身体进入酮症状态（常见于生酮饮食），会产生酮体（如丙酮），这些物质通过呼吸排出，导致口臭。

2. 脱发- 碳水化合物不足可能导致营养摄入不足，特别是维生素和矿物质的缺乏，会影响头发的健康和生长。

3. 营养不良- 严格限制碳水化合物可能导致纤维、维生素和矿物质摄入不足，进而引发营养不良。

4. 肌肉流失- 低碳水化合物饮食可能导致蛋白质摄入不足或能量不足，身体会分解肌肉蛋白质以获得能量。

5. 适应期的副作用- 在适应低碳水化合物饮食的初期，可能会出现“低碳流感”症状，如头痛、乏力、头晕、恶心等。

6. 增加慢性病风险- 长时间缺乏碳水化合物可能导致整体饮食质量下降，增加心血管疾病、糖尿病等慢性病的风险。

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Disadvantages of not eating carbohydrates
1. Bad breath - When the body enters a state of ketosis (common in ketogenic diets), ketone bodies (such as acetone) are produced, which are excreted through breathing, causing bad breath.

2. Hair loss - Insufficient carbohydrates may lead to insufficient nutrient intake, especially vitamins and minerals, which will affect the health and growth of hair.

3. Malnutrition - Strict restriction of carbohydrates may lead to insufficient intake of fiber, vitamins and minerals, which in turn leads to malnutrition.

4. Muscle loss - Low-carb diets may lead to insufficient protein intake or insufficient energy, and the body will break down muscle protein to obtain energy.

5. Side effects during the adaptation period - In the early stages of adapting to a low-carb diet, "low-carb flu" symptoms may occur, such as headaches, fatigue, dizziness, nausea, etc.

6. Increased risk of chronic diseases - Long-term lack of carbohydrates may lead to a decline in overall diet quality and increase the risk of chronic diseases such as cardiovascular disease and diabetes.

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