{"id":35423,"date":"2026-06-30T09:07:32","date_gmt":"2026-06-30T01:07:32","guid":{"rendered":"https:\/\/nutrigo.hk\/sleep-nutrition-fitness-guide\/"},"modified":"2026-06-30T09:07:32","modified_gmt":"2026-06-30T01:07:32","slug":"sleep-nutrition-fitness-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/sleep-nutrition-fitness-guide\/","title":{"rendered":"\u7761\u7720\u8207\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u7761\u524d\u71df\u990a\u7b56\u7565\u3001\u6539\u5584\u7761\u7720\u8cea\u7d20\u8207\u63d0\u5347\u808c\u8089\u6062\u5fa9\u79d8\u8a23"},"content":{"rendered":"<p>\u4f60\u6709\u6c92\u6709\u8a66\u904e\u6bcf\u665a\u7761\u7720\u4e0d\u8db3\uff0c\u7b2c\u4e8c\u5929\u8a13\u7df4\u6642\u5b8c\u5168\u63d0\u4e0d\u8d77\u52c1\uff1f\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9762\u5c0d\u7684\u6700\u5927\u6311\u6230\u4e4b\u4e00\uff0c\u4e0d\u53ea\u662f\u98f2\u98df\u6216\u8a13\u7df4\u8a08\u5283\uff0c\u800c\u662f<strong>\u7761\u7720\u8cea\u7d20<\/strong>\u3002\u79d1\u5b78\u7814\u7a76\u986f\u793a\uff0c\u7761\u7720\u662f\u808c\u8089\u6062\u5fa9\u3001\u8377\u723e\u8499\u5206\u6ccc\u548c\u9ad4\u91cd\u7ba1\u7406\u7684\u95dc\u9375\u56e0\u7d20\u3002\u672c\u6587\u5c07\u6df1\u5165\u63a2\u8a0e\u5982\u4f55\u900f\u904e<strong>\u6b63\u78ba\u98f2\u98df<\/strong>\u6539\u5584\u7761\u7720\uff0c\u8b93\u4f60\u7684\u5065\u8eab\u6548\u679c\u4e8b\u534a\u529f\u500d\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u7761\u7720\u4e0d\u8db3\u5c0d\u5065\u8eab\u7684\u5f71\u97ff<\/h2>\n\n\n\n<p>\u7814\u7a76\u986f\u793a\uff0c\u7761\u7720\u4e0d\u8db37\u5c0f\u6642\u7684\u5065\u8eab\u4eba\u58eb\uff0c\u5176<strong>\u808c\u8089\u5408\u6210\u7387\u4e0b\u964d\u9ad8\u905418%<\/strong>\u3002\u9019\u662f\u56e0\u70ba\u751f\u9577\u6fc0\u7d20\uff08HGH\uff09\u4e3b\u8981\u5728\u6df1\u5ea6\u7761\u7720\u671f\u9593\u5206\u6ccc\uff0c\u8ca0\u8cac\u4fee\u5fa9\u8a13\u7df4\u5f8c\u53d7\u640d\u7684\u808c\u8089\u7e96\u7dad\u3002\u9999\u6e2f\u4eba\u5e73\u5747\u7761\u7720\u6642\u9593\u53ea\u67096.5\u5c0f\u6642\uff0c\u9060\u4f4e\u65bc\u5065\u8eab\u4eba\u58eb\u6240\u9700\u76847-9\u5c0f\u6642\u3002<\/p>\n\n\n\n<p>\u7761\u7720\u4e0d\u8db3\u7684\u60e1\u679c\u5305\u62ec\uff1a\u76ae\u8cea\u9187\uff08\u58d3\u529b\u8377\u723e\u8499\uff09\u5347\u9ad8\u3001\u777e\u916e\u7d20\u4e0b\u964d\u3001\u80f0\u5cf6\u7d20\u654f\u611f\u6027\u964d\u4f4e\uff0c\u4ee5\u53ca\u98df\u617e\u8abf\u7bc0\u8377\u723e\u8499\u5931\u8861\uff0c\u5c0e\u81f4\u66f4\u5bb9\u6613\u9032\u98df\u9ad8\u71b1\u91cf\u98df\u7269\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4fc3\u9032\u7761\u7720\u7684\u95dc\u9375\u71df\u990a\u7d20<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u8272\u6c28\u9178\uff08Tryptophan\uff09<\/h3>\n\n\n\n<p>\u8272\u6c28\u9178\u662f\u8840\u6e05\u7d20\u548c\u892a\u9ed1\u7d20\u7684\u524d\u9a45\u7269\u8cea\uff0c\u5c0d\u8abf\u7bc0\u7761\u7720\u9031\u671f\u81f3\u95dc\u91cd\u8981\u3002\u5bcc\u542b\u8272\u6c28\u9178\u7684\u98df\u7269\u5305\u62ec\uff1a<strong>\u706b\u96de\u3001\u96de\u86cb\u3001\u8c46\u8150\u3001\u5357\u74dc\u7c7d\u3001\u829d\u58eb<\/strong>\u3002\u7761\u524d1-2\u5c0f\u6642\u651d\u53d6\u9019\u4e9b\u98df\u7269\uff0c\u6709\u52a9\u52a0\u901f\u5165\u7761\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u9382\uff08Magnesium\uff09<\/h3>\n\n\n\n<p>\u9382\u662f\u5929\u7136\u7684\u808c\u8089\u9b06\u5f1b\u5291\uff0c\u80fd\u964d\u4f4e\u76ae\u8cea\u9187\u6c34\u5e73\u4e26\u555f\u52d5\u526f\u4ea4\u611f\u795e\u7d93\u7cfb\u7d71\u3002\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u666e\u904d\u7f3a\u9382\uff0c\u56e0\u70ba\u5927\u91cf\u51fa\u6c57\u6703\u6d41\u5931\u9382\u8cea\u3002\u5efa\u8b70\u6bcf\u65e5\u651d\u53d6<strong>400-420mg\u9382<\/strong>\uff0c\u98df\u7269\u4f86\u6e90\u5305\u62ec\u83e0\u83dc\u3001\u674f\u4ec1\u3001\u9ed1\u8c46\u3001\u9ed1\u5de7\u514b\u529b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u9223\u8cea<\/h3>\n\n\n\n<p>\u9223\u8cea\u5354\u52a9\u5927\u8166\u5229\u7528\u8272\u6c28\u9178\u4f86\u88fd\u9020\u892a\u9ed1\u7d20\u3002\u4f4e\u8102\u725b\u5976\u3001\u5e0c\u81d8\u4e73\u916a\u3001\u829d\u9ebb\u90fd\u662f\u512a\u8cea\u9223\u8cea\u4f86\u6e90\u3002\u50b3\u7d71\u559d\u71b1\u725b\u5976\u52a9\u7720\u7684\u505a\u6cd5\uff0c\u5176\u5be6\u6709\u79d1\u5b78\u6839\u64da\uff01<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u7dad\u4ed6\u547dB6<\/h3>\n\n\n\n<p>\u7dad\u4ed6\u547dB6\u53c3\u8207\u8272\u6c28\u9178\u8f49\u5316\u70ba\u8840\u6e05\u7d20\u7684\u904e\u7a0b\u3002\u9bad\u9b5a\u3001\u91d1\u69cd\u9b5a\u3001\u96de\u8089\u3001\u9999\u8549\u90fd\u542b\u8c50\u5bccB6\uff0c\u6709\u52a9\u6539\u5584\u7761\u7720\u6df1\u5ea6\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u6700\u4f73\u7761\u524d\u98f2\u98df\u8a08\u5283<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u7761\u524d2-3\u5c0f\u6642\uff08\u6700\u5f8c\u4e00\u9813\u6b63\u9910\uff09<\/h3>\n\n\n\n<p>\u9078\u64c7<strong>\u9ad8\u86cb\u767d\u3001\u4e2d\u7b49\u78b3\u6c34\u3001\u4f4e\u8102\u80aa<\/strong>\u7684\u7d44\u5408\u3002\u4f8b\u5982\uff1a\u70e4\u96de\u80f8\uff08150g\uff09+ \u7cd9\u7c73\uff08\u534a\u7897\uff09+ \u7092\u83e0\u83dc\u3002\u86cb\u767d\u8cea\u63d0\u4f9b\u8272\u6c28\u9178\uff0c\u78b3\u6c34\u6709\u52a9\u8272\u6c28\u9178\u9032\u5165\u5927\u8166\uff0c\u7d44\u5408\u651d\u53d6\u6548\u679c\u66f4\u4f73\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u7761\u524d30-60\u5206\u9418\uff08\u5c0f\u98df\u9078\u64c7\uff09<\/h3>\n\n\n\n<p>\u5982\u679c\u611f\u5230\u8f15\u5fae\u98e2\u9913\uff0c\u53ef\u9078\u64c7\u4ee5\u4e0b\u4f4e\u71b1\u91cf\u4f46\u9ad8\u4fc3\u7761\u7720\u6548\u679c\u7684\u5c0f\u98df\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u4f4e\u8102\u8305\u5c4b\u829d\u58eb\uff08Cottage Cheese\uff09100g<\/strong>\uff1a\u542b\u916a\u86cb\u767d\uff08\u7de9\u91cb\u86cb\u767d\uff09\uff0c\u6574\u591c\u6301\u7e8c\u91cb\u653e\u6c28\u57fa\u9178\uff0c\u9632\u6b62\u808c\u8089\u5206\u89e3\u3002\u71b1\u91cf\u7d0490kcal\u3002<\/li>\n<li><strong>\u4e00\u5c0f\u628a\u674f\u4ec1\uff08\u7d0420\u7c92\uff09<\/strong>\uff1a\u63d0\u4f9b\u9382\u548c\u5065\u5eb7\u8102\u80aa\uff0c\u542b\u5929\u7136\u892a\u9ed1\u7d20\u3002\u71b1\u91cf\u7d04140kcal\u3002<\/li>\n<li><strong>\u5947\u7570\u679c2\u500b<\/strong>\uff1a\u542b\u8840\u6e05\u7d20\u548c\u6297\u6c27\u5316\u5291\uff0c\u7814\u7a76\u986f\u793a\u9023\u7e8c4\u5468\u98df\u7528\u53ef\u7e2e\u77ed\u5165\u7761\u6642\u959342%\u3002\u71b1\u91cf\u7d0484kcal\u3002<\/li>\n<li><strong>\u4f4e\u8102\u725b\u5976200ml\u52a0\u8702\u871c<\/strong>\uff1a\u8272\u6c28\u9178+\u78b3\u6c34\u7684\u9ec3\u91d1\u7d44\u5408\uff0c\u50b3\u7d71\u52a9\u7720\u98df\u54c1\u3002\u71b1\u91cf\u7d04130kcal\u3002<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c\u7761\u524d\u98f2\u98df\u7b56\u7565<\/h3>\n\n\n\n<p>\u82e5\u665a\u4e0a\u8a13\u7df4\u5f8c\u9700\u8981\u88dc\u5145\u86cb\u767d\u8cea\uff0c\u5efa\u8b70\u9078\u64c7<strong>\u916a\u86cb\u767d\u86cb\u767d\u7c89\uff08Casein Protein\uff09<\/strong>\u800c\u975e\u4e73\u6e05\u86cb\u767d\u3002\u916a\u86cb\u767d\u6d88\u5316\u7de9\u6162\uff0c\u80fd\u5728\u7761\u7720\u671f\u9593\u6301\u7e8c\u63d0\u4f9b\u6c28\u57fa\u9178\u7d66\u808c\u8089\u4fee\u5fa9\uff0c\u6bd4\u4e73\u6e05\u86cb\u767d\u66f4\u9069\u5408\u591c\u9593\u98f2\u7528\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u61c9\u907f\u514d\u7684\u7761\u524d\u98f2\u98df<\/h2>\n\n\n\n<p>\u4ee5\u4e0b\u98df\u7269\u6216\u98f2\u54c1\u6703\u56b4\u91cd\u5f71\u97ff\u7761\u7720\u8cea\u7d20\uff0c\u5065\u8eab\u4eba\u58eb\u61c9\u5728\u7761\u524d4-6\u5c0f\u6642\u907f\u514d\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5496\u5561\u56e0<\/strong>\uff1a\u5496\u5561\u3001\u5976\u8336\u3001\u80fd\u91cf\u98f2\u6599\u3001\u7da0\u8336\uff0c\u534a\u8870\u671f\u9577\u90545-7\u5c0f\u6642<\/li>\n<li><strong>\u9152\u7cbe<\/strong>\uff1a\u96d6\u7136\u9152\u7cbe\u53ef\u80fd\u5e6b\u52a9\u5165\u7761\uff0c\u4f46\u6703\u7834\u58deREM\u7761\u7720\u9031\u671f\uff0c\u5c0e\u81f4\u7761\u7720\u8cea\u7d20\u4e0b\u964d<\/li>\n<li><strong>\u9ad8\u8102\u80aa\u98df\u7269<\/strong>\uff1a\u70b8\u96de\u3001\u85af\u689d\u9700\u8981\u66f4\u9577\u6642\u9593\u6d88\u5316\uff0c\u5f71\u97ff\u7761\u7720<\/li>\n<li><strong>\u8f9b\u8fa3\u98df\u7269<\/strong>\uff1a\u53ef\u80fd\u5f15\u8d77\u80c3\u707c\u71b1\uff0c\u7279\u5225\u662f\u8fa3\u6912\u3001\u5496\u55b1<\/li>\n<li><strong>\u5927\u91cf\u6db2\u9ad4<\/strong>\uff1a\u907f\u514d\u7761\u524d\u5927\u91cf\u98f2\u6c34\uff0c\u6e1b\u5c11\u591c\u9593\u5982\u5ec1\u6b21\u6578<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u6253\u5de5\u4ed4\u7684\u5be6\u7528\u7761\u7720\u98f2\u98df\u6642\u9593\u8868<\/h2>\n\n\n\n<p>\u91dd\u5c0d\u9999\u6e2f\u5178\u578b\u7684\u5de5\u4f5c\u4f5c\u606f\uff08\u671d9\u665a7\u3001\u665a\u4e0a\u53bbgym\uff09\uff0c\u4ee5\u4e0b\u662f\u512a\u5316\u7761\u7720\u7684\u98f2\u98df\u6642\u9593\u8868\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u4e0b\u53482\u6642<\/strong>\uff1a\u6700\u5f8c\u4e00\u676f\u5496\u5561\uff08\u78ba\u4fdd\u7761\u524d6\u5c0f\u6642\u7121\u5496\u5561\u56e0\uff09<\/li>\n<li><strong>\u665a\u4e0a7-9\u6642<\/strong>\uff1agym\u8a13\u7df4\u6642\u9593<\/li>\n<li><strong>\u665a\u4e0a9-9:30\u6642<\/strong>\uff1a\u8a13\u7df4\u5f8c\u6062\u5fa9\u9910\uff08\u96de\u86cb\u3001\u7cd9\u7c73\u3001\u852c\u83dc\uff09<\/li>\n<li><strong>\u665a\u4e0a11\u6642<\/strong>\uff1a\u7761\u524d\u5c0f\u98df\uff08\u5947\u7570\u679c\u6216\u4f4e\u8102\u8305\u5c4b\u829d\u58eb\uff09<\/li>\n<li><strong>\u665a\u4e0a11:30-12\u6642<\/strong>\uff1a\u5c31\u5be2\u76ee\u6a19<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u88dc\u5145\u54c1\u5efa\u8b70<\/h2>\n\n\n\n<p>\u4ee5\u4e0b\u88dc\u5145\u54c1\u6709\u52a9\u6539\u5584\u7761\u7720\u8cea\u7d20\uff0c\u5747\u6709\u79d1\u5b78\u7814\u7a76\u652f\u6301\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u9382\u7518\u6c28\u9178\uff08Magnesium Glycinate\uff09200-400mg<\/strong>\uff1a\u7761\u524d30\u5206\u9418\u670d\u7528\uff0c\u6bd4\u6c27\u5316\u9382\u66f4\u6613\u5438\u6536<\/li>\n<li><strong>\u892a\u9ed1\u7d200.5-3mg<\/strong>\uff1a\u77ed\u671f\u4f7f\u7528\u8abf\u7bc0\u6642\u5dee\u6216\u4f5c\u606f\uff0c\u4e0d\u5efa\u8b70\u9577\u671f\u4f9d\u8cf4<\/li>\n<li><strong>L-\u8336\u6c28\u9178\uff08L-Theanine\uff09200mg<\/strong>\uff1a\u7da0\u8336\u4e2d\u63d0\u53d6\uff0c\u4fc3\u9032\u653e\u9b06\u800c\u4e0d\u7522\u751f\u56f0\u610f\uff0c\u9069\u5408\u5165\u7761\u56f0\u96e3\u8005<\/li>\n<li><strong>\u916a\u86cb\u767d\u86cb\u767d\u7c8930-40g<\/strong>\uff1a\u591c\u9593\u808c\u8089\u4fee\u5fa9<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u7d50\u8a9e<\/h2>\n\n\n\n<p>\u7761\u7720\u662f\u5065\u8eab\u4eba\u58eb\u6700\u88ab\u5ffd\u8996\u7684\u300c\u88dc\u5145\u54c1\u300d\u3002\u6b63\u78ba\u7684\u7761\u524d\u98f2\u98df\u7b56\u7565\u4e0d\u53ea\u6539\u5584\u7761\u7720\u8cea\u7d20\uff0c\u66f4\u80fd\u986f\u8457\u63d0\u5347\u808c\u8089\u6062\u5fa9\u901f\u5ea6\u548c\u8377\u723e\u8499\u6c34\u5e73\u3002\u5f9e\u4eca\u665a\u958b\u59cb\uff0c\u8a66\u8a66\u7761\u524d\u54032\u500b\u5947\u7570\u679c\u6216\u4e00\u4efd\u4f4e\u8102\u8305\u5c4b\u829d\u58eb\uff0c\u4f60\u6216\u8a31\u6703\u767c\u73fe\u660e\u5929\u7684\u8a13\u7df4\u6bd4\u5e73\u6642\u66f4\u6709\u529b\uff01<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udf71 \u8b93Nutrigo\u5e6b\u4f60\u8a2d\u8a08\u500b\u4eba\u5316\u98f2\u98df\u8a08\u5283<\/h2>\n\n\n\n<p>\u60f3\u8981\u66f4\u7cfb\u7d71\u5316\u5730\u7ba1\u7406\u7761\u524d\u98f2\u98df\u548c\u6574\u9ad4\u5065\u8eab\u71df\u990a\uff1f<a 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