{"id":32487,"date":"2026-05-25T09:13:47","date_gmt":"2026-05-25T01:13:47","guid":{"rendered":"https:\/\/nutrigo.hk\/healthy-fats-fitness-guide-hk\/"},"modified":"2026-05-25T09:13:47","modified_gmt":"2026-05-25T01:13:47","slug":"healthy-fats-fitness-guide-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/healthy-fats-fitness-guide-hk\/","title":{"rendered":"\u5065\u5eb7\u8102\u80aa\u8207\u5065\u8eab\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u597d\u8102\u80aa\u58de\u8102\u80aa\u3001\u8377\u723e\u8499\u5e73\u8861\u8207\u63d0\u5347\u8868\u73fe\u7b56\u7565"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u8102\u80aa\u662f\u6575\u4eba\u9084\u662f\u76df\u53cb\uff1f\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u9808\u91cd\u65b0\u8a8d\u8b58<\/h2>\n\n\n\n<p>\u300c\u6e1b\u80a5\u8981\u6212\u6cb9\u300d\u300c\u8102\u80aa\u4ee4\u4eba\u80a5\u300d\u2014\u2014\u9019\u4e9b\u8aaa\u6cd5\u5728\u9999\u6e2f\u5065\u8eab\u5708\u6d41\u50b3\u591a\u5e74\uff0c\u4f46\u79d1\u5b78\u65e9\u5df2\u544a\u8a34\u6211\u5011\uff1a<strong>\u554f\u984c\u4e0d\u5728\u65bc\u8102\u80aa\u672c\u8eab\uff0c\u800c\u5728\u65bc\u5403\u7684\u662f\u54ea\u7a2e\u8102\u80aa\u3001\u5403\u591a\u5c11\u3001\u4f55\u6642\u5403<\/strong>\u3002\u4e8b\u5be6\u4e0a\uff0c\u5c0d\u4efb\u4f55\u8a8d\u771f\u8a13\u7df4\u7684\u5065\u8eab\u4eba\u58eb\u4f86\u8aaa\uff0c\u6b63\u78ba\u7684\u5065\u5eb7\u8102\u80aa\u662f\u63d0\u5347\u8868\u73fe\u3001\u6062\u5fa9\u808c\u8089\u3001\u7dad\u6301\u8377\u723e\u8499\u5e73\u8861\u548c\u6e1b\u8102\u7684\u95dc\u9375\u6b66\u5668\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u8102\u80aa\u7684\u57fa\u790e\u5206\u985e\uff1a\u54ea\u4e9b\u8a72\u5403\uff0c\u54ea\u4e9b\u8981\u907f\u514d<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 \u55ae\u5143\u4e0d\u98fd\u548c\u8102\u80aa\uff08MUFA\uff09\u2014\u2014\u6700\u53cb\u597d\u7684\u8102\u80aa<\/h3>\n\n\n\n<p>\u4e3b\u8981\u98df\u7269\u4f86\u6e90\uff1a\u6a44\u6b16\u6cb9\u3001\u725b\u6cb9\u679c\u3001\u5805\u679c\uff08\u674f\u4ec1\u3001\u8170\u679c\uff09\u3001\u82b1\u751f\u91ac\u3002\u9019\u985e\u8102\u80aa\u80fd\u964d\u4f4e\u58de\u81bd\u56fa\u9187\uff08LDL\uff09\u3001\u63d0\u5347\u597d\u81bd\u56fa\u9187\uff08HDL\uff09\u3001\u6539\u5584\u80f0\u5cf6\u7d20\u654f\u611f\u6027\uff0c\u652f\u6301\u9577\u671f\u5fc3\u8840\u7ba1\u5065\u5eb7\uff0c\u540c\u6642\u63d0\u4f9b\u7a69\u5b9a\u6301\u4e45\u7684\u80fd\u91cf\u4f86\u6e90\uff0c\u7279\u5225\u9069\u5408\u8010\u529b\u8a13\u7df4\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 \u591a\u5143\u4e0d\u98fd\u548c\u8102\u80aa\uff08PUFA\uff09\u2014\u2014Omega-3 & Omega-6<\/h3>\n\n\n\n<p>\u5305\u542b\u4eba\u9ad4\u4e0d\u80fd\u81ea\u884c\u5408\u6210\u7684\u300c\u5fc5\u9700\u8102\u80aa\u9178\u300d\u3002<strong>Omega-3<\/strong>\uff08\u4e09\u6587\u9b5a\u3001\u4e9e\u9ebb\u7c7d\u3001\u6838\u6843\uff09\u5177\u6709\u5f37\u529b\u6297\u708e\u529f\u6548\uff0c\u76f4\u63a5\u4fc3\u9032\u8a13\u7df4\u5f8c\u6062\u5fa9\u3002<strong>Omega-6<\/strong>\uff08\u690d\u7269\u6cb9\u3001\u8475\u82b1\u7c7d\uff09\u96d6\u540c\u6a23\u5fc5\u9700\uff0c\u4f46\u73fe\u4ee3\u98f2\u98df\u4e2dOmega-6\u651d\u53d6\u5f80\u5f80\u904e\u591a\uff0c\u5efa\u8b70\u63a7\u5236\u6bd4\u4f8b\uff08Omega-6:Omega-3\u7406\u60f3\u70ba4:1\u6216\u66f4\u4f4e\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u26a0\ufe0f \u98fd\u548c\u8102\u80aa\u2014\u2014\u9069\u91cf\u53ef\u63a5\u53d7<\/h3>\n\n\n\n<p>\u5b58\u5728\u65bc\u725b\u8089\u3001\u8c6c\u8089\u3001\u96de\u76ae\u3001\u4e73\u88fd\u54c1\u3001\u6930\u5b50\u6cb9\u4e2d\u3002\u98fd\u548c\u8102\u80aa\u4e26\u975e\u6d2a\u6c34\u731b\u7378\u2014\u2014\u9069\u91cf\u651d\u53d6\uff08\u4f54\u7e3d\u71b1\u91cf10%\u4ee5\u5167\uff09\u5c0d\u7dad\u6301\u777e\u916e\u6c34\u5e73\u6709\u5e6b\u52a9\uff0c\u4f46\u904e\u91cf\u8207\u5fc3\u8840\u7ba1\u98a8\u96aa\u639b\u9264\u3002\u5065\u8eab\u4eba\u58eb\u4e0d\u5fc5\u5b8c\u5168\u6212\u9664\uff0c\u4f46\u8981\u7559\u610f\u4efd\u91cf\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udeab \u53cd\u5f0f\u8102\u80aa\u2014\u2014\u7d55\u5c0d\u8981\u907f\u514d<\/h3>\n\n\n\n<p>\u4eba\u5de5\u53cd\u5f0f\u8102\u80aa\uff08\u6c2b\u5316\u690d\u7269\u6cb9\uff09\u5b58\u5728\u65bc\u90e8\u5206\u9905\u4e7e\u3001\u5feb\u9910\u70b8\u7269\u53ca\u70d8\u7119\u98df\u54c1\u4e2d\u3002\u589e\u52a0\u5fc3\u8840\u7ba1\u75be\u75c5\u98a8\u96aa\u3001\u4fc3\u9032\u7cfb\u7d71\u6027\u767c\u708e\u3001\u640d\u5bb3\u80f0\u5cf6\u7d20\u654f\u611f\u6027\u3002\u76ee\u524d\u9999\u6e2f\u98df\u54c1\u6a19\u7c64\u6cd5\u898f\u5df2\u6536\u7dca\uff0c\u4f46\u4ecd\u5efa\u8b70\u6aa2\u67e5\u6210\u5206\u8868\uff0c\u907f\u514d\u542b\u300c\u6c2b\u5316\u690d\u7269\u6cb9\u300d\u6216\u300c\u90e8\u5206\u6c2b\u5316\u6cb9\u300d\u7684\u7522\u54c1\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5065\u5eb7\u8102\u80aa\u5982\u4f55\u76f4\u63a5\u63d0\u5347\u5065\u8eab\u8868\u73fe\uff1f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u8377\u723e\u8499\u5408\u6210\u7684\u539f\u6599<\/h3>\n\n\n\n<p>\u777e\u916e\u3001\u96cc\u6fc0\u7d20\u3001\u76ae\u8cea\u9187\u7b49\u985e\u56fa\u9187\u8377\u723e\u8499\uff0c\u5168\u90e8\u4ee5\u81bd\u56fa\u9187\uff08\u8102\u80aa\u4ee3\u8b1d\u7522\u7269\uff09\u70ba\u539f\u6599\u3002\u9577\u671f\u6975\u4f4e\u8102\u98f2\u98df\u6703\u5c0e\u81f4\u8377\u723e\u8499\u5931\u8abf\uff0c\u7537\u6027\u777e\u916e\u4e0b\u964d\u5f71\u97ff\u589e\u808c\uff0c\u5973\u6027\u6708\u7d93\u7d0a\u4e82\u5f71\u97ff\u6574\u9ad4\u5065\u5eb7\u3002<strong>\u5065\u8eab\u4eba\u58eb\u8102\u80aa\u651d\u53d6\u4e0d\u61c9\u4f4e\u65bc\u6bcf\u65e5\u7e3d\u71b1\u91cf\u768420%<\/strong>\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u8102\u6eb6\u6027\u7dad\u751f\u7d20\u7684\u8f09\u9ad4<\/h3>\n\n\n\n<p>\u7dad\u751f\u7d20A\u3001D\u3001E\u3001K\u5747\u5c6c\u8102\u6eb6\u6027\uff0c\u9700\u8981\u81b3\u98df\u8102\u80aa\u624d\u80fd\u88ab\u8178\u9053\u5438\u6536\u3002\u7121\u8102\u98f2\u98df\u6703\u4ee4\u4f60\u5373\u4f7f\u88dc\u5145\u9019\u4e9b\u7dad\u751f\u7d20\u4e5f\u7121\u6cd5\u5438\u6536\u2014\u2014\u5305\u62ec\u5c0d\u5065\u8eab\u81f3\u95dc\u91cd\u8981\u7684\u7dad\u751f\u7d20D\uff08\u898b\u672c\u7ad9\u76f8\u95dc\u6587\u7ae0\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u6301\u4e45\u80fd\u91cf\u4f86\u6e90<\/h3>\n\n\n\n<p>\u8102\u80aa\u6bcf\u514b\u63d0\u4f9b9\u5361\u8def\u91cc\uff08\u78b3\u6c34\u5316\u5408\u7269\u53ca\u86cb\u767d\u8cea\u54044\u5361\uff09\uff0c\u662f\u9ad8\u5bc6\u5ea6\u80fd\u91cf\u4f86\u6e90\u3002\u4f4e\u5f37\u5ea6\u81f3\u4e2d\u5f37\u5ea6\u8a13\u7df4\uff08\u5982\u6709\u6c27\u3001\u9577\u8ddd\u96e2\u8dd1\u6b65\uff09\u4ee5\u8102\u80aa\u71c3\u71d2\u70ba\u4e3b\u8981\u80fd\u6e90\u3002\u63d0\u5347\u8102\u80aa\u4ee3\u8b1d\u6548\u7387\u7684\u904b\u52d5\u54e1\u6709\u66f4\u5f37\u7684\u8010\u529b\u53ca\u66f4\u6301\u4e45\u7684\u9ad4\u80fd\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u7d30\u80de\u819c\u5065\u5eb7\u8207\u795e\u7d93\u529f\u80fd<\/h3>\n\n\n\n<p>\u6bcf\u500b\u7d30\u80de\u7684\u7d30\u80de\u819c\u7531\u78f7\u8102\uff08\u8102\u80aa\uff09\u69cb\u6210\uff0c\u6c7a\u5b9a\u7d30\u80de\u901a\u900f\u6027\u53ca\u4fe1\u865f\u50b3\u905e\u6548\u7387\u3002Omega-3\u5145\u8db3\u7684\u7d30\u80de\u819c\u66f4\u5177\u5f48\u6027\uff0c\u6709\u52a9\u808c\u8089\u7d30\u80de\u5c0d\u80f0\u5cf6\u7d20\u7684\u61c9\u7b54\uff0c\u63d0\u5347\u8461\u8404\u7cd6\u53ca\u6c28\u57fa\u9178\u651d\u53d6\u6548\u7387\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u6297\u708e\u8207\u52a0\u901f\u6062\u5fa9<\/h3>\n\n\n\n<p>Omega-3\u8102\u80aa\u9178\uff08EPA\u548cDHA\uff09\u80fd\u6291\u5236\u4fc3\u708e\u7d30\u80de\u56e0\u5b50\uff08\u5982IL-6\u3001TNF-\u03b1\uff09\uff0c\u7e2e\u77ed\u8a13\u7df4\u5f8c\u808c\u8089\u9178\u75db\uff08DOMS\uff09\u6301\u7e8c\u6642\u9593\uff0c\u8b93\u4f60\u66f4\u5feb\u6062\u5fa9\u8a13\u7df4\u72c0\u614b\uff0c\u63d0\u5347\u8a13\u7df4\u983b\u7387\u548c\u6574\u9ad4\u8a13\u7df4\u91cf\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u6700\u4f73\u5065\u5eb7\u8102\u80aa\u98df\u7269\u6392\u884c<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u98df\u7269<\/th><th>\u8102\u80aa\u985e\u578b<\/th><th>\u4efd\u91cf<\/th><th>\u5065\u8eab\u512a\u52e2<\/th><\/tr><\/thead><tbody><tr><td>\ud83e\udd51 \u725b\u6cb9\u679c<\/td><td>MUFA\u4e3b\u5c0e<\/td><td>\u534a\u500b (~15g\u8102\u80aa)<\/td><td>\u9240\u8cea+\u55ae\u5143\u8102\u80aa\uff0c\u4fc3\u9032\u5fc3\u8840\u7ba1\u5065\u5eb7<\/td><\/tr><tr><td>\ud83d\udc1f \u4e09\u6587\u9b5a<\/td><td>Omega-3 + MUFA<\/td><td>150g (~13g\u8102\u80aa)<\/td><td>DHA\/EPA\uff0c\u6297\u708e\u6062\u5fa9\uff0c\u86cb\u767d\u8cea\u517c\u5099<\/td><\/tr><tr><td>\ud83e\uded2 \u521d\u69a8\u6a44\u6b16\u6cb9<\/td><td>MUFA\u4e3b\u5c0e<\/td><td>1\u6e6f\u5319 (~14g\u8102\u80aa)<\/td><td>\u6cb9\u9178+\u591a\u915a\uff0c\u6297\u708e\u8b77\u5fc3<\/td><\/tr><tr><td>\ud83e\udd5c \u674f\u4ec1<\/td><td>MUFA + PUFA<\/td><td>30g (~15g\u8102\u80aa)<\/td><td>\u7dad\u751f\u7d20E+\u9382\uff0c\u808c\u8089\u6536\u7e2e<\/td><\/tr><tr><td>\ud83d\udc1f \u6c99\u4e01\u9b5a\u7f50\u982d<\/td><td>Omega-3<\/td><td>1\u7f50 (~11g\u8102\u80aa)<\/td><td>\u9ad8Omega-3\uff0c\u50f9\u5ec9\u7269\u7f8e<\/td><\/tr><tr><td>\ud83c\udf30 \u6838\u6843<\/td><td>Omega-3 (ALA)<\/td><td>30g (~18g\u8102\u80aa)<\/td><td>\u690d\u7269\u6027Omega-3\uff0c\u8166\u90e8\u5065\u5eb7<\/td><\/tr><tr><td>\ud83e\udd5a \u5168\u86cb<\/td><td>\u6df7\u5408<\/td><td>2\u96bb (~10g\u8102\u80aa)<\/td><td>\u81bd\u9e7c+\u5b8c\u6574\u6c28\u57fa\u9178\uff0c\u589e\u808c\u5fc5\u5099<\/td><\/tr><tr><td>\ud83e\uded8 \u5947\u4e9e\u7c7d<\/td><td>Omega-3 (ALA)<\/td><td>2\u6e6f\u5319 (~9g\u8102\u80aa)<\/td><td>Omega-3+\u7e96\u7dad\uff0c\u98fd\u8179\u611f\u5f37<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e0d\u540c\u5065\u8eab\u76ee\u6a19\u7684\u5065\u5eb7\u8102\u80aa\u7b56\u7565<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u589e\u808c\u671f\uff08Bulking\uff09<\/h3>\n\n\n\n<p>\u8102\u80aa\u651d\u53d6\u76ee\u6a19\uff1a\u6bcf\u65e5\u7e3d\u71b1\u91cf\u7684<strong>25-30%<\/strong>\u3002\u512a\u5148\u9078\u64c7Omega-3\u53caMUFA\u652f\u6301\u8377\u723e\u8499\u74b0\u5883\uff0c\u914d\u5408\u8db3\u5920\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8cea\u3002\u6bcf\u65e5\u4e09\u6587\u9b5a\u6216\u6c99\u4e01\u9b5a\u4e00\u4efd\u3001\u725b\u6cb9\u679c\u534a\u500b\u3001\u4e00\u628a\u5805\u679c\uff0c\u57fa\u672c\u9054\u5230\u512a\u8cea\u8102\u80aa\u9700\u6c42\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u6e1b\u8102\u671f\uff08Cutting\uff09<\/h3>\n\n\n\n<p>\u8102\u80aa\u651d\u53d6\u76ee\u6a19\uff1a\u6bcf\u65e5\u7e3d\u71b1\u91cf\u7684<strong>20-25%<\/strong>\uff0c\u7d55\u4e0d\u4f4e\u65bc20%\uff0c\u5426\u5247\u8377\u723e\u8499\u53d7\u640d\u3002\u71b1\u91cf\u63a7\u5236\u6642\u512a\u5148\u7e2e\u6e1b\u7cbe\u88fd\u78b3\u6c34\uff0c\u800c\u975e\u8102\u80aa\u3002\u5065\u5eb7\u8102\u80aa\u98fd\u8179\u611f\u5f37\uff08\u7279\u5225\u662f\u542bMUFA\u7684\u98df\u7269\uff09\uff0c\u6709\u52a9\u6e1b\u5c11\u98e2\u9913\u611f\uff0c\u66f4\u6613\u5805\u6301\u71b1\u91cf\u8d64\u5b57\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8010\u529b\u8a13\u7df4\uff08\u9577\u8dd1\/\u6e38\u6cf3\/\u55ae\u8eca\uff09<\/h3>\n\n\n\n<p>\u8102\u80aa\u4ee3\u8b1d\u6548\u7387\u5c0d\u8010\u529b\u904b\u52d5\u54e1\u6975\u70ba\u95dc\u9375\u3002\u5efa\u8b70\u9032\u884c<strong>\u4f4e\u5f37\u5ea6\u300c\u8102\u80aa\u9069\u61c9\u8a13\u7df4\u300d<\/strong>\uff0c\u9010\u6b65\u63d0\u5347\u8eab\u9ad4\u71c3\u8102\u80fd\u529b\u3002\u65e5\u5e38\u98f2\u98df\u7dad\u6301\u5065\u5eb7\u8102\u80aa\u6bd4\u4f8b25-30%\uff0c\u4ee5MUFA\u53caOmega-3\u70ba\u4e3b\uff0c\u907f\u514d\u8a13\u7df4\u524d2\u5c0f\u6642\u651d\u53d6\u5927\u91cf\u8102\u80aa\uff08\u6d88\u5316\u6162\uff0c\u5f71\u97ff\u8212\u9069\u5ea6\uff09\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u6bcf\u65e5\u5065\u5eb7\u8102\u80aa\u98f2\u98df\u8a08\u5283\uff08\u9999\u6e2f\u7248\uff09<\/h2>\n\n\n\n<p>\u4ee52000\u5361\u8def\u91cc\u3001\u8102\u80aa\u4f5425%\uff08\u7d0455g\uff09\u7684\u5065\u8eab\u9910\u55ae\u70ba\u4f8b\uff1a<\/p>\n\n\n\n<ul 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href=\"https:\/\/nutrigo.hk\/en\/%e6%8a%97%e7%82%8e%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">\u6297\u708e\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u964d\u4f4e\u6162\u6027\u767c\u708e\u3001\u52a0\u901f\u6062\u5fa9\u8207\u63d0\u5347\u9577\u671f\u8868\u73fe<\/a><\/li>\n<li>\ud83d\udcd6 <a href=\"https:\/\/nutrigo.hk\/en\/%e8%a1%80%e7%b3%96%e7%ae%a1%e7%90%86%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">\u8840\u7cd6\u7ba1\u7406\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u7a69\u5b9a\u8840\u7cd6\u3001\u63d0\u5347\u6301\u4e45\u529b\u8207\u6e1b\u5c11\u8102\u80aa\u56e4\u7a4d<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p>\ud83d\udcaa <strong>\u60f3\u8f15\u9b06\u5be6\u8e10\u6b63\u78ba\u5065\u5eb7\u8102\u80aa\u642d\u914d\uff1f<\/strong> Nutrigo\u7684<a 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[&hellip;]<\/p>","protected":false},"author":414,"featured_media":32488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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