{"id":29512,"date":"2026-04-21T09:14:42","date_gmt":"2026-04-21T01:14:42","guid":{"rendered":"https:\/\/nutrigo.hk\/vegan-fitness-diet-hk\/"},"modified":"2026-04-21T09:14:42","modified_gmt":"2026-04-21T01:14:42","slug":"vegan-fitness-diet-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/vegan-fitness-diet-hk\/","title":{"rendered":"\u5168\u7d20\u5065\u8eab\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2fVegan\u5065\u8eab\u4eba\u58eb\u9ede\u6a23\u98df\u5148\u6709\u6548\u589e\u808c\u3001\u88dc\u8db3\u71df\u990a\u540c\u63d0\u5347\u8868\u73fe\uff1f"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u524d\u8a00\uff1a\u5168\u7d20\u98f2\u98df\u771f\u7684\u80fd\u652f\u6301\u9ad8\u5f37\u5ea6\u8a13\u7df4\u55ce\uff1f<\/h2>\n\n\n\n<p>\u8fd1\u5e74\u9999\u6e2f\u8d8a\u4f86\u8d8a\u591a\u5065\u8eab\u4eba\u58eb\u9078\u64c7\u5168\u7d20\uff08Vegan\uff09\u6216\u7d14\u7d20\u98f2\u98df\uff0c\u7121\u8ad6\u51fa\u65bc\u5065\u5eb7\u3001\u74b0\u4fdd\u6216\u9053\u5fb7\u7406\u7531\u3002\u4f46\u574a\u9593\u6700\u5927\u7591\u554f\u662f\uff1a\u300c\u5514\u98df\u8089\uff0c\u9ede\u88dc\u5145\u86cb\u767d\u8cea\uff1f\u9ede\u6a23\u589e\u808c\uff1f\u300d\u672c\u6587\u5c07\u4ee5\u79d1\u5b78\u89d2\u5ea6\uff0c\u70ba\u9999\u6e2f\u7d20\u98df\u5065\u8eab\u4eba\u58eb\u63d0\u4f9b\u5168\u9762\u7684\u98f2\u98df\u7b56\u7565\uff0c\u8b93\u4f60\u5728\u5b8c\u5168\u4e0d\u78b0\u52d5\u7269\u7522\u54c1\u7684\u60c5\u6cc1\u4e0b\uff0c\u4f9d\u7136\u80fd\u9054\u6210\u589e\u808c\u3001\u6e1b\u8102\u3001\u63d0\u5347\u904b\u52d5\u8868\u73fe\u7684\u76ee\u6a19\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e00\u3001\u7d20\u98df\u5065\u8eab\u4eba\u58eb\u7684\u86cb\u767d\u8cea\u9700\u6c42<\/h2>\n\n\n\n<p>\u4e00\u822c\u5065\u8eab\u4eba\u58eb\u5efa\u8b70\u6bcf\u516c\u65a4\u9ad4\u91cd\u651d\u53d6 1.6\u20132.2g \u86cb\u767d\u8cea\u3002\u7d20\u98df\u8005\u7531\u65bc\u690d\u7269\u86cb\u767d\u7684\u6d88\u5316\u7387\u7565\u4f4e\uff0c\u5efa\u8b70\u8abf\u9ad8\u81f3\u6bcf\u516c\u65a4 1.8\u20132.4g\u3002\u4ee5\u9ad4\u91cd 65kg \u7684\u4eba\u70ba\u4f8b\uff0c\u6bcf\u65e5\u9700\u8981\u7d04 117\u2013156g \u86cb\u767d\u8cea\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u4e3b\u8981\u690d\u7269\u86cb\u767d\u8cea\u4f86\u6e90\uff08\u6bcf 100g \u542b\u91cf\uff09<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u98df\u7269<\/th><th>\u86cb\u767d\u8cea (g)<\/th><th>\u5099\u8a3b<\/th><\/tr><\/thead><tbody><tr><td>\u5929\u8c9d (Tempeh)<\/td><td>19g<\/td><td>\u767c\u9175\u5927\u8c46\uff0c\u5438\u6536\u7387\u9ad8<\/td><\/tr><tr><td>\u8c46\u8150\uff08\u677f\u8c46\u8150\uff09<\/td><td>12\u201315g<\/td><td>\u50f9\u683c\u5be6\u60e0\uff0c\u7528\u9014\u5ee3\u6cdb<\/td><\/tr><tr><td>\u6bdb\u8c46\/\u9752\u8c46<\/td><td>11g<\/td><td>\u5b8c\u6574\u80fa\u57fa\u9178<\/td><\/tr><tr><td>\u9ed1\u8c46<\/td><td>21g\uff08\u4e7e\u91cd\uff09<\/td><td>\u7e96\u7dad\u8c50\u5bcc<\/td><\/tr><tr><td>\u85dc\u9ea5 (Quinoa)<\/td><td>14g\uff08\u4e7e\u91cd\uff09<\/td><td>\u552f\u4e00\u542b\u5b8c\u6574\u80fa\u57fa\u9178\u7684\u7a40\u7269<\/td><\/tr><tr><td>\u5927\u9ebb\u7c7d<\/td><td>31g<\/td><td>Omega-3 \u8c50\u5bcc<\/td><\/tr><tr><td>\u5357\u74dc\u7c7d<\/td><td>19g<\/td><td>\u92c5\u542b\u91cf\u9ad8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e8c\u3001\u5fc5\u9808\u95dc\u6ce8\u7684\u95dc\u9375\u71df\u990a\u7d20<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u7dad\u751f\u7d20 B12<\/h3>\n\n\n\n<p>\u7d14\u7d20\u98df\u7269\u5b8c\u5168\u4e0d\u542b B12\uff0c\u9019\u662f\u6700\u91cd\u8981\u7684\u88dc\u5145\u54c1\u3002\u7f3a\u4e4f B12 \u6703\u5c0e\u81f4\u75b2\u52de\u3001\u795e\u7d93\u640d\u50b7\uff0c\u56b4\u91cd\u5f71\u97ff\u8a13\u7df4\u8868\u73fe\u3002\u5efa\u8b70\u6bcf\u65e5\u88dc\u5145 250\u20131000mcg \u7684\u7532\u9237\u80fa\uff08Methylcobalamin\uff09\u5f62\u5f0f B12\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u9435\u8cea<\/h3>\n\n\n\n<p>\u690d\u7269\u9435\uff08\u975e\u8840\u7d05\u7d20\u9435\uff09\u7684\u5438\u6536\u7387\u6bd4\u52d5\u7269\u9435\u4f4e\u3002\u63d0\u5347\u5438\u6536\u7684\u6280\u5de7\uff1a\u9032\u98df\u542b\u9435\u98df\u7269\u6642\u540c\u6642\u651d\u53d6\u7dad\u751f\u7d20C\uff08\u5982\u7d05\u6912\u3001\u5947\u7570\u679c\uff09\uff1b\u907f\u514d\u8207\u8336\u3001\u5496\u5561\u540c\u6642\u9032\u98df\u3002\u5bcc\u542b\u9435\u8cea\u7684\u690d\u7269\u98df\u7269\uff1a\u83e0\u83dc\u3001\u9ed1\u8c46\u3001\u6241\u8c46\u3001\u5357\u74dc\u7c7d\u3001\u5f37\u5316\u71d5\u9ea5\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Omega-3 \u8102\u80aa\u9178<\/h3>\n\n\n\n<p>\u7d20\u98df\u8005\u53ef\u651d\u53d6 ALA\uff08\u5927\u9ebb\u7c7d\u3001\u4e9e\u9ebb\u7c7d\u3001\u6838\u6843\uff09\uff0c\u4f46\u8eab\u9ad4\u5c07 ALA \u8f49\u63db\u70ba EPA\/DHA \u7684\u6548\u7387\u5f88\u4f4e\u3002\u5efa\u8b70\u88dc\u5145\u85fb\u985e Omega-3\uff08\u6d77\u85fb\u6cb9\uff09\uff0c\u9019\u662f\u9b5a\u6cb9\u7684\u7d20\u98df\u66ff\u4ee3\u54c1\uff0c\u76f4\u63a5\u63d0\u4f9b EPA \u548c DHA\uff0c\u5c0d\u5fc3\u8840\u7ba1\u5065\u5eb7\u548c\u6297\u708e\u81f3\u95dc\u91cd\u8981\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u92c5\u8207\u9223<\/h3>\n\n\n\n<p><strong>\u92c5<\/strong>\uff1a\u5357\u74dc\u7c7d\u3001\u5927\u9ebb\u7c7d\u3001\u8170\u679c\u3001\u8c46\u8150\u90fd\u662f\u597d\u4f86\u6e90\u3002\u5efa\u8b70\u9069\u91cf\u88dc\u5145\u92c5\uff0c\u56e0\u70ba\u690d\u7269\u4e2d\u7684\u690d\u9178\uff08Phytate\uff09\u6703\u6291\u5236\u5438\u6536\u3002<strong>\u9223<\/strong>\uff1a\u9078\u64c7\u9223\u8cea\u5f37\u5316\u8c46\u6f3f\u3001\u677f\u8c46\u8150\uff08\u4ee5\u786b\u9178\u9223\u51dd\u56fa\uff09\u3001\u829d\u9ebb\u91ac\uff08Tahini\uff09\u3001\u6df1\u7da0\u8272\u852c\u83dc\uff08\u6930\u83dc\u82b1\u3001\u7fbd\u8863\u7518\u85cd\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u808c\u9178\uff08Creatine\uff09<\/h3>\n\n\n\n<p>\u7814\u7a76\u986f\u793a\u7d20\u98df\u8005\u9ad4\u5167\u808c\u9178\u5132\u91cf\u5929\u7136\u504f\u4f4e\uff0c\u88dc\u5145\u808c\u9178\u5c0d\u7d20\u98df\u5065\u8eab\u4eba\u58eb\u7684\u6548\u679c\u53ef\u80fd\u6bd4\u8089\u98df\u8005\u66f4\u986f\u8457\uff01\u5efa\u8b70\u6bcf\u65e5\u88dc\u5145 3\u20135g \u7d20\u98df\u808c\u9178\uff08Creatine Monohydrate\uff0c\u73fe\u6642\u5e02\u9762\u591a\u6578\u70ba\u5408\u6210\uff0c\u975e\u52d5\u7269\u4f86\u6e90\uff09\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e09\u3001\u7d20\u98df\u5065\u8eab\u4e00\u65e5\u9910\u55ae\u7bc4\u4f8b<\/h2>\n\n\n\n<p><strong>\u65e9\u9910\uff087:00am\uff09<\/strong><br>\u71d5\u9ea5\u7ca5\uff08100g\uff09+ \u5927\u8c46\u86cb\u767d\u7c89\uff0830g\uff09+ \u5927\u9ebb\u7c7d\uff082\u6e6f\u5319\uff09+ \u85cd\u8393\uff08100g\uff09<br>\u86cb\u767d\u8cea\uff1a\u7d04 40g<\/p>\n\n\n\n<p><strong>\u5348\u9910\uff0812:30pm\uff09<\/strong><br>\u85dc\u9ea5\u98ef\uff08150g\uff09+ \u7d05\u8170\u8c46\uff08150g\uff09+ \u7092\u897f\u862d\u82b1 + \u916a\u68a8\u534a\u500b<br>\u86cb\u767d\u8cea\uff1a\u7d04 30g<\/p>\n\n\n\n<p><strong>\u8a13\u7df4\u524d\uff083:30pm\uff09<\/strong><br>\u5929\u8c9d\u4e09\u6587\u6cbb\uff08\u5929\u8c9d 100g + \u5168\u9ea5\u9eb5\u5305 2\u7247\uff09+ \u9999\u8549 1 \u689d<br>\u86cb\u767d\u8cea\uff1a\u7d04 25g<\/p>\n\n\n\n<p><strong>\u8a13\u7df4\u5f8c\uff086:00pm\uff09<\/strong><br>\u7d20\u98df\u86cb\u767d\u5976\u6614\uff08\u8c4c\u8c46\u86cb\u767d\u7c89 40g\uff09+ \u5f37\u5316\u8c46\u6f3f 300ml + \u808c\u9178 5g<br>\u86cb\u767d\u8cea\uff1a\u7d04 45g<\/p>\n\n\n\n<p><strong>\u665a\u9910\uff087:30pm\uff09<\/strong><br>\u9ebb\u5a46\u8c46\u8150\uff08\u677f\u8c46\u8150 200g\uff09+ \u7cd9\u7c73\u98ef\uff08100g\uff09+ \u6dbc\u62cc\u83e0\u83dc<br>\u86cb\u767d\u8cea\uff1a\u7d04 25g<\/p>\n\n\n\n<p><strong>\u5bb5\u591c\uff089:30pm\uff09<\/strong><br>\u5e0c\u81d8\u5f0f\u7d20\u98df\u512a\u683c\uff08\u6930\u5b50\u512a\u683c\uff09+ \u5357\u74dc\u7c7d 30g<br>\u86cb\u767d\u8cea\uff1a\u7d04 10g<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u56db\u3001\u9999\u6e2f\u7d20\u98df\u5065\u8eab\u4eba\u58eb\u7684\u5be6\u969b\u6311\u6230\u8207\u89e3\u6c7a\u65b9\u6848<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u6311\u6230\u4e00\uff1a\u5916\u51fa\u7528\u9910\u86cb\u767d\u8cea\u4e0d\u8db3<\/h3>\n\n\n\n<p>\u9999\u6e2f\u7d20\u98df\u9910\u5ef3\u96d6\u7136\u589e\u591a\uff0c\u4f46\u86cb\u767d\u8cea\u8c50\u5bcc\u7684\u9078\u64c7\u4ecd\u6709\u9650\u3002<strong>\u89e3\u6c7a\u65b9\u6848\uff1a<\/strong>\u96a8\u8eab\u651c\u5e36\u86cb\u767d\u68d2\u6216\u86cb\u767d\u7c89\uff1b\u9078\u64c7\u6709\u63d0\u4f9b\u8c46\u8150\u3001\u5929\u8c9d\u6216\u8c46\u985e\u6599\u7406\u7684\u4e9e\u6d32\u9910\u5ef3\uff1b\u65e5\u5f0f\u9910\u5ef3\u7684\u6bdb\u8c46\u3001\u8c46\u8150\u6599\u7406\u662f\u597d\u9078\u64c7\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u6311\u6230\u4e8c\uff1a\u86cb\u767d\u88dc\u5145\u54c1\u9078\u64c7<\/h3>\n\n\n\n<p>\u5e02\u9762\u4e0a\u7d20\u98df\u86cb\u767d\u7c89\u9078\u64c7\uff1a<strong>\u8c4c\u8c46\u86cb\u767d\uff08Pea Protein\uff09<\/strong>\uff1a\u5438\u6536\u7387\u9ad8\uff0c\u80fa\u57fa\u9178\u7d44\u6210\u63a5\u8fd1\u4e73\u6e05\u86cb\u767d\uff0c\u662f\u76ee\u524d\u516c\u8a8d\u6700\u4f73\u7684\u7d20\u98df\u86cb\u767d\u7c89\u3002<strong>\u5927\u8c46\u86cb\u767d\uff08Soy Protein\uff09<\/strong>\uff1a\u5b8c\u6574\u80fa\u57fa\u9178\uff0c\u4f46\u90e8\u5206\u4eba\u58eb\u5c0d\u5927\u8c46\u904e\u654f\u9700\u6ce8\u610f\u3002<strong>\u6df7\u5408\u690d\u7269\u86cb\u767d<\/strong>\uff1a\u7d50\u5408\u8c4c\u8c46\u3001\u7cd9\u7c73\u3001\u5927\u9ebb\u7b49\uff0c\u80fa\u57fa\u9178\u66f4\u5b8c\u6574\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u6311\u6230\u4e09\uff1a\u793e\u4ea4\u5834\u5408<\/h3>\n\n\n\n<p>\u9999\u6e2f\u98f2\u98df\u6587\u5316\u4ee5\u8089\u98df\u70ba\u4e3b\uff0c\u7d20\u98df\u8005\u5728\u805a\u9910\u6642\u5f80\u5f80\u9078\u64c7\u6709\u9650\u3002<strong>\u89e3\u6c7a\u65b9\u6848\uff1a<\/strong>\u4e8b\u5148\u67e5\u770b\u9910\u5ef3\u83dc\u55ae\uff1b\u52c7\u65bc\u5411\u670d\u52d9\u54e1\u8a62\u554f\u7d20\u98df\u9078\u9805\uff1b\u5b78\u6703\u9748\u6d3b\u61c9\u5c0d\uff0c\u5728\u6e2f\u5f0f\u9910\u5ef3\u9078\u64c7\u8c46\u8150\u985e\u7d20\u83dc\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e94\u3001\u7d20\u98df\u5065\u8eab\u7684\u79d1\u5b78\u7814\u7a76\u6700\u65b0\u767c\u73fe<\/h2>\n\n\n\n<p>2021 \u5e74\u767c\u8868\u65bc\u300aAmerican Journal of Clinical Nutrition\u300b\u7684\u7814\u7a76\u986f\u793a\uff0c\u5728\u86cb\u767d\u8cea\u651d\u53d6\u8db3\u5920\u7684\u524d\u63d0\u4e0b\uff0c\u7d20\u98df\u8005\u8207\u8089\u98df\u8005\u7684\u808c\u8089\u589e\u9577\u901f\u5ea6\u4e26\u7121\u986f\u8457\u5dee\u7570\u3002\u95dc\u9375\u5728\u65bc\u651d\u53d6\u8db3\u5920\u7684\u86cb\u767d\u8cea\u7e3d\u91cf\uff0c\u4e26\u78ba\u4fdd\u80fa\u57fa\u9178\u591a\u6a23\u6027\u3002\u6b64\u5916\uff0c\u690d\u7269\u6027\u98f2\u98df\u5bcc\u542b\u6297\u6c27\u5316\u7269\u548c\u591a\u915a\uff0c\u6709\u52a9\u6e1b\u5c11\u8a13\u7df4\u5f8c\u7684\u6c27\u5316\u58d3\u529b\u548c\u708e\u75c7\uff0c\u53ef\u80fd\u6709\u5229\u65bc\u66f4\u5feb\u6062\u5fa9\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u516d\u3001Nutrigo \u7d20\u98df\u5065\u8eab\u5b9a\u5236\u9910\u76d2<\/h2>\n\n\n\n<p>\u77e5\u9053\u8981\u98df\u4e5c\uff0c\u4f46\u5099\u9910\u8cbb\u6642\u8cbb\u529b\uff1fNutrigo \u63d0\u4f9b<strong>\u5168\u7d20\u5065\u8eab\u5b9a\u5236\u9910\u76d2<\/strong>\uff0c\u6839\u64da\u4f60\u7684\u8a13\u7df4\u76ee\u6a19\u3001\u9ad4\u91cd\u3001\u6d3b\u52d5\u91cf\u5ea6\u8eab\u8a02\u9020\uff0c\u78ba\u4fdd\u6bcf\u9910\u86cb\u767d\u8cea\u9054\u6a19\uff0c\u540c\u6642\u6eff\u8db3\u4f60\u7684\u7d20\u98df\u9700\u6c42\u3002<\/p>\n\n\n\n<p>\u73fe\u5728\u65bc <a href=\"https:\/\/nutrigo.hk\/en\/custom-meal-prep\/\">Nutrigo \u5b9a\u5236\u9910\u76d2<\/a> \u4e0b\u55ae\uff0c\u8f38\u5165\u512a\u60e0\u78bc <strong>EATSMART<\/strong> \u5373\u4eab <strong>\u6eff $500 \u6e1b $50<\/strong> \u512a\u60e0\uff01<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u5ef6\u4f38\u95b1\u8b80<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a 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