{"id":28023,"date":"2026-04-03T09:08:52","date_gmt":"2026-04-03T01:08:52","guid":{"rendered":"https:\/\/nutrigo.hk\/sleep-fitness-nutrition-guide-hk\/"},"modified":"2026-04-03T09:08:52","modified_gmt":"2026-04-03T01:08:52","slug":"sleep-fitness-nutrition-guide-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/sleep-fitness-nutrition-guide-hk\/","title":{"rendered":"\u7761\u7720\u8207\u5065\u8eab\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9ede\u6a23\u9760\u512a\u8cea\u7761\u7720\u6700\u5927\u5316\u589e\u808c\u6e1b\u8102\u6548\u679c\uff1f"},"content":{"rendered":"<p>\u4f60\u8a13\u7df4\u5920\u52e4\u529b\u3001\u98f2\u98df\u5920\u56b4\u8b39\uff0c\u4f46\u9ad4\u91cd\u5c31\u4fc2\u5514\u8dcc\u3001\u808c\u8089\u5c31\u4fc2\u5514\u9577\uff1f\u554f\u984c\u53ef\u80fd\u5514\u4fc2\u4f60\u98df\u54a9\u6216\u7df4\u54a9\u2014\u2014\u800c\u4fc2\u4f60<strong>\u7793\u5f97\u5514\u5920\u597d<\/strong>\u3002\u7761\u7720\u4fc2\u5065\u8eab\u6210\u6548\u6700\u88ab\u5ffd\u8996\u7684\u4e00\u74b0\uff0c\u4f46\u79d1\u5b78\u7814\u7a76\u4e00\u518d\u8b49\u660e\uff1a\u7761\u7720\u8cea\u7d20\u76f4\u63a5\u5f71\u97ff\u4f60\u7684\u589e\u808c\u3001\u6e1b\u8102\u3001\u6062\u5fa9\u901f\u5ea6\u540c\u904b\u52d5\u8868\u73fe\u3002<\/p>\n<h2>\u7761\u7720\u5982\u4f55\u5f71\u97ff\u5065\u8eab\u6210\u6548\uff1f<\/h2>\n<p>\u7761\u7720\u671f\u9593\uff0c\u8eab\u9ad4\u9032\u884c\u5927\u91cf\u4fee\u5fa9\u5de5\u4f5c\uff1a<\/p>\n<ul>\n<li><strong>\u751f\u9577\u6fc0\u7d20\u5206\u6ccc<\/strong>\uff1a\u7d0470%\u7684\u751f\u9577\u6fc0\u7d20\u5728\u6df1\u5ea6\u7761\u7720\u671f\u9593\u91cb\u653e\uff0c\u76f4\u63a5\u4fc3\u9032\u808c\u8089\u4fee\u5fa9\u548c\u751f\u9577<\/li>\n<li><strong>\u86cb\u767d\u8cea\u5408\u6210<\/strong>\uff1a\u7761\u7720\u671f\u9593\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u901f\u7387\u6700\u9ad8\uff0c\u662f\u8a13\u7df4\u5f8c\u6062\u5fa9\u7684\u95dc\u9375\u6642\u6bb5<\/li>\n<li><strong>\u76ae\u8cea\u9187\u8abf\u7bc0<\/strong>\uff1a\u7761\u7720\u4e0d\u8db3\u6703\u4ee4\u58d3\u529b\u8377\u723e\u8499\u76ae\u8cea\u9187\u4e0a\u5347\uff0c\u52a0\u901f\u808c\u8089\u5206\u89e3\u3001\u4fc3\u9032\u8102\u80aa\u5132\u5b58<\/li>\n<li><strong>\u80f0\u5cf6\u7d20\u654f\u611f\u6027<\/strong>\uff1a\u7761\u7720\u4e0d\u8db3\u964d\u4f4e\u80f0\u5cf6\u7d20\u654f\u611f\u6027\uff0c\u5f71\u97ff\u78b3\u6c34\u5316\u5408\u7269\u4ee3\u8b1d\uff0c\u589e\u52a0\u8102\u80aa\u56e4\u7a4d\u98a8\u96aa<\/li>\n<\/ul>\n<p>\u7814\u7a76\u986f\u793a\uff0c\u6bcf\u665a\u5c11\u65bc6\u5c0f\u6642\u7761\u7720\u7684\u4eba\uff0c\u5373\u4f7f\u98f2\u98df\u76f8\u540c\uff0c\u6e1b\u8102\u6548\u679c\u6bd4\u7761\u8db38\u5c0f\u6642\u7684\u4eba\u5dee55%\u3002<\/p>\n<h2>\u7761\u7720\u4e0d\u8db3\u7684\u98f2\u98df\u5f71\u97ff<\/h2>\n<p>\u7761\u7720\u4e0d\u8db3\u4e0d\u53ea\u5f71\u97ff\u6062\u5fa9\uff0c\u66f4\u76f4\u63a5\u6539\u8b8a\u4f60\u7684\u98f2\u98df\u884c\u70ba\uff1a<\/p>\n<ul>\n<li><strong>\u98e2\u9913\u7d20\uff08Ghrelin\uff09\u4e0a\u5347<\/strong>\uff1a\u7761\u7720\u4e0d\u8db3\u4ee4\u98e2\u9913\u8377\u723e\u8499\u589e\u52a024%\uff0c\u4ee4\u4f60\u66f4\u5bb9\u6613\u611f\u5230\u98e2\u9913<\/li>\n<li><strong>\u7626\u7d20\uff08Leptin\uff09\u4e0b\u964d<\/strong>\uff1a\u98fd\u8db3\u611f\u8377\u723e\u8499\u6e1b\u5c11\uff0c\u5373\u4f7f\u5403\u5920\u4e86\u4e5f\u611f\u89ba\u4e0d\u98fd<\/li>\n<li><strong>\u6e34\u671b\u9ad8\u7cd6\u9ad8\u8102\u98df\u7269<\/strong>\uff1a\u7761\u7720\u4e0d\u8db3\u6fc0\u6d3b\u5927\u8166\u734e\u52f5\u4e2d\u5fc3\uff0c\u4ee4\u4f60\u66f4\u6e34\u671b\u5783\u573e\u98df\u7269<\/li>\n<li><strong>\u610f\u5fd7\u529b\u4e0b\u964d<\/strong>\uff1a\u524d\u984d\u8449\u76ae\u8cea\u529f\u80fd\u53d7\u640d\uff0c\u98f2\u98df\u81ea\u63a7\u80fd\u529b\u5927\u5e45\u964d\u4f4e<\/li>\n<\/ul>\n<h2>\u4fc3\u9032\u7761\u7720\u7684\u98f2\u98df\u7b56\u7565<\/h2>\n<h3>\u7761\u524d2-3\u5c0f\u6642\u7684\u98f2\u98df\u9078\u64c7<\/h3>\n<p>\u6b63\u78ba\u7684\u7761\u524d\u98f2\u98df\u53ef\u4ee5\u986f\u8457\u6539\u5584\u7761\u7720\u8cea\u7d20\uff1a<\/p>\n<ul>\n<li><strong>\u8272\u80fa\u9178\uff08Tryptophan\uff09\u98df\u7269<\/strong>\uff1a\u8272\u80fa\u9178\u662f\u8840\u6e05\u7d20\u548c\u892a\u9ed1\u6fc0\u7d20\u7684\u524d\u9a45\u7269\uff0c\u6709\u52a9\u5165\u7761\u3002\u4f86\u6e90\uff1a\u706b\u96de\u8089\u3001\u96de\u86cb\u3001\u725b\u5976\u3001\u8c46\u8150\u3001\u5357\u74dc\u7c7d<\/li>\n<li><strong>\u9382\uff08Magnesium\uff09\u98df\u7269<\/strong>\uff1a\u9382\u6709\u52a9\u653e\u9b06\u808c\u8089\u3001\u6539\u5584\u7761\u7720\u6df1\u5ea6\u3002\u4f86\u6e90\uff1a\u6df1\u7da0\u8272\u852c\u83dc\u3001\u674f\u4ec1\u3001\u9ed1\u6731\u53e4\u529b\u3001\u9999\u8549<\/li>\n<li><strong>\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a\u5c11\u91cf\u8907\u5408\u78b3\u6c34\uff08\u5982\u71d5\u9ea5\u3001\u756a\u85af\uff09\u53ef\u4fc3\u9032\u8272\u80fa\u9178\u9032\u5165\u5927\u8166<\/li>\n<li><strong>\u8eca\u5398\u5b50\u6c41<\/strong>\uff1a\u5929\u7136\u892a\u9ed1\u6fc0\u7d20\u4f86\u6e90\uff0c\u7814\u7a76\u986f\u793a\u53ef\u589e\u52a0\u7761\u7720\u6642\u9593<\/li>\n<\/ul>\n<h3>\u7761\u524d\u61c9\u907f\u514d\u7684\u98df\u7269<\/h3>\n<ul>\n<li><strong>\u5496\u5561\u56e0<\/strong>\uff1a\u5496\u5561\u3001\u8336\u3001\u80fd\u91cf\u98f2\u6599\u2014\u2014\u7761\u524d6\u5c0f\u6642\u5167\u907f\u514d\u651d\u53d6<\/li>\n<li><strong>\u9152\u7cbe<\/strong>\uff1a\u96d6\u7136\u4ee4\u4eba\u660f\u660f\u6b32\u7761\uff0c\u4f46\u7834\u58de\u6df1\u5ea6\u7761\u7720\u548cREM\u7761\u7720<\/li>\n<li><strong>\u9ad8\u8102\u80aa\u98df\u7269<\/strong>\uff1a\u6d88\u5316\u6642\u9593\u9577\uff0c\u5f71\u97ff\u7761\u7720\u8cea\u7d20<\/li>\n<li><strong>\u8f9b\u8fa3\u98df\u7269<\/strong>\uff1a\u53ef\u80fd\u5f15\u8d77\u80c3\u9178\u5012\u6d41\uff0c\u5f71\u97ff\u5165\u7761<\/li>\n<li><strong>\u5927\u91cf\u6db2\u9ad4<\/strong>\uff1a\u907f\u514d\u591c\u9593\u983b\u7e41\u8d77\u5e8a\u5982\u5ec1<\/li>\n<\/ul>\n<h2>\u8a13\u7df4\u6642\u9593\u8207\u7761\u7720\u7684\u95dc\u4fc2<\/h2>\n<p>\u8a13\u7df4\u6642\u9593\u76f4\u63a5\u5f71\u97ff\u7761\u7720\u8cea\u7d20\uff1a<\/p>\n<ul>\n<li><strong>\u65e9\u4e0a\u8a13\u7df4<\/strong>\uff1a\u6700\u6709\u5229\u7761\u7720\uff0c\u8a13\u7df4\u5f8c\u76ae\u8cea\u9187\u81ea\u7136\u4e0b\u964d\uff0c\u665a\u4e0a\u66f4\u6613\u5165\u7761<\/li>\n<li><strong>\u4e0b\u5348\u8a13\u7df4\uff083-6pm\uff09<\/strong>\uff1a\u9ad4\u6eab\u548c\u8377\u723e\u8499\u6c34\u5e73\u6700\u4f73\uff0c\u8a13\u7df4\u8868\u73fe\u6700\u597d\uff0c\u5c0d\u7761\u7720\u5f71\u97ff\u8f15\u5fae<\/li>\n<li><strong>\u665a\u4e0a\u8a13\u7df4\uff088pm\u5f8c\uff09<\/strong>\uff1a\u9ad8\u5f37\u5ea6\u8a13\u7df4\u4ee4\u814e\u4e0a\u817a\u7d20\u548c\u9ad4\u6eab\u4e0a\u5347\uff0c\u53ef\u80fd\u5ef6\u9072\u5165\u77611-2\u5c0f\u6642<\/li>\n<\/ul>\n<p>\u5982\u679c\u4f60\u53ea\u80fd\u665a\u4e0a\u8a13\u7df4\uff0c\u5efa\u8b70\u9078\u64c7\u4e2d\u4f4e\u5f37\u5ea6\uff0c\u8a13\u7df4\u5f8c\u505a10\u5206\u9418\u4f38\u5c55\u51b7\u975c\uff0c\u4e26\u88dc\u5145\u542b\u8272\u80fa\u9178\u7684\u8f15\u98df\u3002<\/p>\n<h2>\u7761\u524d\u86cb\u767d\u8cea\uff1a\u589e\u808c\u7684\u79d8\u5bc6\u6b66\u5668<\/h2>\n<p>\u7814\u7a76\u986f\u793a\uff0c\u7761\u524d\u651d\u53d6<strong>\u916a\u86cb\u767d\uff08Casein Protein\uff09<\/strong>\u53ef\u986f\u8457\u63d0\u5347\u591c\u9593\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\uff1a<\/p>\n<ul>\n<li>\u916a\u86cb\u767d\u6d88\u5316\u7de9\u6162\uff0c\u53ef\u5728\u7761\u7720\u671f\u9593\u6301\u7e8c\u91cb\u653e\u6c28\u57fa\u9178<\/li>\n<li>\u5efa\u8b70\u5291\u91cf\uff1a\u7761\u524d30-60\u5206\u9418\u651d\u53d630-40g\u916a\u86cb\u767d<\/li>\n<li>\u98df\u7269\u4f86\u6e90\uff1a\u8305\u5c4b\u829d\u58eb\uff08Cottage Cheese\uff09\u3001\u5e0c\u81d8\u4e73\u916a\u3001\u725b\u5976<\/li>\n<li>\u88dc\u5145\u54c1\uff1a\u916a\u86cb\u767d\u86cb\u767d\u7c89\uff08\u6bd4\u4e73\u6e05\u86cb\u767d\u66f4\u9069\u5408\u7761\u524d\uff09<\/li>\n<\/ul>\n<p>\u4e00\u9805\u7814\u7a76\u767c\u73fe\uff0c\u9023\u7e8c12\u9031\u7761\u524d\u88dc\u5145\u916a\u86cb\u767d\u7684\u53d7\u8a66\u8005\uff0c\u808c\u8089\u589e\u9577\u6bd4\u5c0d\u7167\u7d44\u591a3.2%\u3002<\/p>\n<h2>\u6539\u5584\u7761\u7720\u8cea\u7d20\u7684\u6574\u9ad4\u7b56\u7565<\/h2>\n<p>\u9664\u4e86\u98f2\u98df\uff0c\u4ee5\u4e0b\u7fd2\u6163\u540c\u6a23\u91cd\u8981\uff1a<\/p>\n<ul>\n<li><strong>\u56fa\u5b9a\u7761\u7720\u6642\u9593<\/strong>\uff1a\u6bcf\u5929\u540c\u4e00\u6642\u9593\u4e0a\u5e8a\u548c\u8d77\u5e8a\uff0c\u5305\u62ec\u9031\u672b<\/li>\n<li><strong>\u7761\u524d1\u5c0f\u6642\u9060\u96e2\u5c4f\u5e55<\/strong>\uff1a\u85cd\u5149\u6291\u5236\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc<\/li>\n<li><strong>\u4fdd\u6301\u623f\u9593\u6dbc\u723d\u9ed1\u6697<\/strong>\uff1a\u7406\u60f3\u7761\u7720\u6eab\u5ea618-20\u00b0C<\/li>\n<li><strong>\u7761\u524d\u653e\u9b06\u5100\u5f0f<\/strong>\uff1a\u95b1\u8b80\u3001\u51a5\u60f3\u3001\u8f15\u5ea6\u4f38\u5c55<\/li>\n<li><strong>\u76ee\u6a197-9\u5c0f\u6642<\/strong>\uff1a\u904b\u52d5\u54e1\u5efa\u8b709\u5c0f\u6642\uff0c\u4e00\u822c\u5065\u8eab\u4eba\u58eb7-8\u5c0f\u6642<\/li>\n<\/ul>\n<h2>\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u7684\u7761\u7720\u73fe\u5be6<\/h2>\n<p>\u9999\u6e2f\u4eba\u5e73\u5747\u7761\u7720\u6642\u9593\u53ea\u67096.5\u5c0f\u6642\uff0c\u662f\u5168\u7403\u7761\u7720\u6700\u5c11\u7684\u57ce\u5e02\u4e4b\u4e00\u3002\u5c0d\u65bc\u5065\u8eab\u4eba\u58eb\u4f86\u8aaa\uff0c\u9019\u610f\u5473\u8457\uff1a<\/p>\n<ul>\n<li>\u8a13\u7df4\u6062\u5fa9\u4e0d\u8db3\uff0c\u589e\u808c\u6548\u679c\u6253\u6298<\/li>\n<li>\u76ae\u8cea\u9187\u9577\u671f\u504f\u9ad8\uff0c\u8179\u90e8\u8102\u80aa\u96e3\u4ee5\u6d88\u9664<\/li>\n<li>\u98f2\u98df\u81ea\u63a7\u80fd\u529b\u4e0b\u964d\uff0c\u66f4\u5bb9\u6613\u5728\u6df1\u591c\u9032\u98df\u9ad8\u7cd6\u98df\u7269<\/li>\n<\/ul>\n<p>\u5982\u679c\u4f60\u6bcf\u665a\u53ea\u80fd\u77616\u5c0f\u6642\uff0c\u5efa\u8b70\u512a\u5148\u6539\u5584\u7761\u7720\uff0c\u800c\u975e\u589e\u52a0\u8a13\u7df4\u91cf\u2014\u2014\u9019\u624d\u662f\u7a81\u7834\u74f6\u9838\u7684\u95dc\u9375\u3002<\/p>\n<div 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