{"id":35425,"date":"2026-06-30T09:12:22","date_gmt":"2026-06-30T01:12:22","guid":{"rendered":"https:\/\/nutrigo.hk\/vegetarian-fitness-diet-guide\/"},"modified":"2026-06-30T09:12:22","modified_gmt":"2026-06-30T01:12:22","slug":"vegetarian-fitness-diet-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/vegetarian-fitness-diet-guide\/","title":{"rendered":"\u7d20\u98df\u5065\u8eab\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u7d20\u98df\u8005\u5fc5\u77e5\u7684\u589e\u808c\u6e1b\u8102\u7b56\u7565\u3001\u86cb\u767d\u8cea\u4f86\u6e90\u8207\u71df\u990a\u88dc\u5145\u8a08\u5283"},"content":{"rendered":"<p>\u300c\u98df\u7d20\u6703\u5514\u6703\u7df4\u5514\u5230\u808c\u8089\uff1f\u300d\u9019\u662f\u8a31\u591a\u9999\u6e2f\u7d20\u98df\u5065\u8eab\u4eba\u58eb\u6700\u5e38\u9047\u5230\u7684\u8cea\u7591\u3002\u4e8b\u5be6\u4e0a\uff0c\u8d8a\u4f86\u8d8a\u591a\u4e16\u754c\u7d1a\u904b\u52d5\u54e1\u8b49\u660e\u4e86<strong>\u7d20\u98df\u8207\u9ad8\u6c34\u5e73\u904b\u52d5\u8868\u73fe\u5b8c\u5168\u53ef\u4ee5\u4e26\u5b58<\/strong>\u3002\u672c\u6587\u5c07\u6df1\u5165\u63a2\u8a0e\u5982\u4f55\u900f\u904e\u79d1\u5b78\u7684\u7d20\u98df\u98f2\u98df\u7b56\u7565\uff0c\u9054\u6210\u589e\u808c\u6e1b\u8102\u76ee\u6a19\uff0c\u4e26\u89e3\u7b54\u7d20\u98df\u5065\u8eab\u7684\u5e38\u898b\u7591\u554f\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u7d20\u98df\u5065\u8eab\u7684\u79d1\u5b78\u57fa\u790e<\/h2>\n\n\n\n<p>\u7814\u7a76\u986f\u793a\uff0c\u7d93\u904e\u59a5\u5584\u898f\u5283\u7684\u7d20\u98df\u98f2\u98df\u80fd\u63d0\u4f9b\u6240\u6709\u5fc5\u9700\u71df\u990a\u7d20\uff0c\u4e26\u5e36\u4f86\u984d\u5916\u5065\u5eb7\u76ca\u8655\uff1a<strong>\u964d\u4f4e\u5fc3\u8840\u7ba1\u75be\u75c5\u98a8\u96aa\u3001\u6539\u5584\u80f0\u5cf6\u7d20\u654f\u611f\u6027\u3001\u6e1b\u5c11\u708e\u75c7\u53cd\u61c9<\/strong>\u3002\u95dc\u9375\u5728\u65bc\u78ba\u4fdd\u651d\u53d6\u8db3\u5920\u7684\u86cb\u767d\u8cea\u3001\u9435\u8cea\u3001\u7dad\u4ed6\u547dB12\u3001\u92c5\u3001\u5967\u7c73\u52a0-3\u8102\u80aa\u9178\u548c\u808c\u9178\u3002<\/p>\n\n\n\n<p>\u7d20\u98df\u5065\u8eab\u4eba\u58eb\u7684\u86cb\u767d\u8cea\u9700\u6c42\u8207\u96dc\u98df\u8005\u76f8\u540c\uff1a\u589e\u808c\u671f\u6bcf\u516c\u65a4\u9ad4\u91cd\u9700\u8981<strong>1.6-2.2g\u86cb\u767d\u8cea<\/strong>\uff0c\u6e1b\u8102\u671f\u5247\u9700\u8981<strong>2.0-2.4g<\/strong>\u4ee5\u4fdd\u8b77\u808c\u8089\u3002\u6311\u6230\u5728\u65bc\u690d\u7269\u86cb\u767d\u7684\u751f\u7269\u5229\u7528\u7387\uff08\u6d88\u5316\u5438\u6536\u7387\uff09\u901a\u5e38\u8f03\u52d5\u7269\u86cb\u767d\u4f4e\uff0c\u56e0\u6b64\u5be6\u969b\u651d\u53d6\u91cf\u9700\u8981\u63d0\u9ad8\u7d0410-20%\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u6700\u4f73\u7d20\u98df\u86cb\u767d\u8cea\u4f86\u6e90<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u5b8c\u5168\u86cb\u767d\u8cea\u4f86\u6e90\uff08\u542b\u5168\u90e89\u7a2e\u5fc5\u9700\u6c28\u57fa\u9178\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5927\u8c46\u88fd\u54c1<\/strong>\uff1a\u8c46\u8150\uff08\u6bcf100g\u542b8g\u86cb\u767d\uff09\u3001\u8c46\u6f3f\uff087g\/\u676f\uff09\u3001\u7d0d\u8c46\uff0818g\/100g\uff09\u3001\u6bdb\u8c46\uff0811g\/100g\uff09\u3001\u7d20\u8089\uff0815-20g\/100g\uff09<\/li>\n<li><strong>\u85dc\u9ea5<\/strong>\uff1a\u6bcf\u676f\u716e\u719f\u542b8g\u86cb\u767d\u8cea\uff0c\u4e14\u6d88\u5316\u7387\u9ad8<\/li>\n<li><strong>\u854e\u9ea5<\/strong>\uff1a\u6bcf\u676f\u716e\u719f\u542b6g\u86cb\u767d\u8cea\uff0c\u5bcc\u542b\u96e2\u6c28\u9178\uff08lysine\uff09<\/li>\n<li><strong>\u5927\u9ebb\u7c7d<\/strong>\uff1a\u6bcf30g\u542b10g\u86cb\u767d\u8cea\uff0c\u542b\u8c50\u5bcc\u5967\u7c73\u52a0-3<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u4e0d\u5b8c\u5168\u86cb\u767d\u8cea\uff08\u9700\u8981\u7d44\u5408\u651d\u53d6\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8c46\u985e<\/strong>\uff1a\u7d05\u8170\u8c46\uff0815g\/\u676f\uff09\u3001\u9ed1\u8c46\uff0815g\/\u676f\uff09\u3001\u9df9\u5634\u8c46\uff0815g\/\u676f\uff09\u3001\u6241\u8c46\uff0818g\/\u676f\uff09<\/li>\n<li><strong>\u5805\u679c\u53ca\u7a2e\u5b50<\/strong>\uff1a\u674f\u4ec1\uff086g\/30g\uff09\u3001\u82b1\u751f\uff087g\/30g\uff09\u3001\u5357\u74dc\u7c7d\uff089g\/30g\uff09\u3001\u5947\u4e9e\u7c7d\uff085g\/30g\uff09<\/li>\n<li><strong>\u5168\u7a40\u985e<\/strong>\uff1a\u71d5\u9ea5\uff086g\/\u676f\uff09\u3001\u7cd9\u7c73\uff085g\/\u676f\uff09\u3001\u5168\u9ea5\u9eb5\u5305\uff084g\/\u7247\uff09<\/li>\n<\/ul>\n\n\n\n<p><strong>\u86cb\u767d\u8cea\u4e92\u88dc\u6280\u5de7<\/strong>\uff1a\u8c46\u985e\uff08\u7f3a\u4e4f\u7532\u786b\u6c28\u9178\uff09+ \u7a40\u7269\uff08\u7f3a\u4e4f\u96e2\u6c28\u9178\uff09= \u5b8c\u6574\u6c28\u57fa\u9178\u7d44\u5408\u3002\u4f8b\u5982\uff1a\u7d05\u8c46\u7cd9\u7c73\u98ef\u3001\u9df9\u5634\u8c46\u914d\u5168\u9ea5\u9eb5\u5305\u3001\u82b1\u751f\u91ac\u71d5\u9ea5\u7ca5\u3002\u7814\u7a76\u986f\u793a\u9019\u4e9b\u7d44\u5408\u7121\u9700\u5728\u540c\u4e00\u9910\u651d\u53d6\uff0c\u4e00\u5929\u5167\u5b8c\u6210\u5373\u53ef\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u7d20\u98df\u5065\u8eab\u71df\u990a\u8a08\u5283\u7bc4\u4f8b<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u589e\u808c\u671f\uff0870kg\u7537\u6027\uff0c\u76ee\u6a193000kcal\uff0c\u86cb\u767d\u8cea140g\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u65e9\u9910\uff08800kcal\uff09<\/strong>\uff1a\u71d5\u9ea5\u7ca5150g + \u8c46\u6f3f250ml + \u82b1\u751f\u91ac2\u6e6f\u5319 + \u9999\u85491\u96bb + \u5947\u4e9e\u7c7d1\u6e6f\u5319 | \u86cb\u767d\u8cea\uff1a28g<\/li>\n<li><strong>\u5348\u9910\uff08900kcal\uff09<\/strong>\uff1a\u7d05\u8c46\u7cd9\u7c73\u98ef200g + \u714e\u8c46\u8150200g + \u7092\u852c\u83dc150g + \u6a44\u6b16\u6cb91\u6e6f\u5319 + \u674f\u4ec130g | \u86cb\u767d\u8cea\uff1a35g<\/li>\n<li><strong>\u8a13\u7df4\u524d\u5c0f\u98df\uff08300kcal\uff09<\/strong>\uff1a\u5168\u9ea5\u9eb5\u53052\u7247 + \u9df9\u5634\u8c46\u6ce580g + \u860b\u679c1\u500b | \u86cb\u767d\u8cea\uff1a12g<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\uff08400kcal\uff09<\/strong>\uff1a\u690d\u7269\u86cb\u767d\u7c8940g\uff08\u8c4c\u8c46+\u7cd9\u7c73\u86cb\u767d\u6df7\u5408\uff09+ \u8c46\u6f3f300ml + \u9999\u85491\u96bb | \u86cb\u767d\u8cea\uff1a45g<\/li>\n<li><strong>\u665a\u9910\uff08500kcal\uff09<\/strong>\uff1a\u85dc\u9ea5150g + \u6241\u8c46\u5496\u55b1150g + \u83e0\u83dc100g + \u725b\u6cb9\u679c\u534a\u500b | \u86cb\u767d\u8cea\uff1a25g<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u6e1b\u8102\u671f\uff0860kg\u5973\u6027\uff0c\u76ee\u6a191600kcal\uff0c\u86cb\u767d\u8cea130g\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u65e9\u9910\uff08400kcal\uff09<\/strong>\uff1a\u5e0c\u81d8\u5f0f\u8c46\u6f3f\u4e73\u916a200g + \u8393\u679c100g + \u5947\u4e9e\u7c7d1\u6e6f\u5319 | \u86cb\u767d\u8cea\uff1a25g<\/li>\n<li><strong>\u5348\u9910\uff08500kcal\uff09<\/strong>\uff1a\u7d0d\u8c46100g + \u7cd9\u7c73100g + \u7092\u83e0\u83dc150g + \u8c46\u8150\u6e6f | \u86cb\u767d\u8cea\uff1a35g<\/li>\n<li><strong>\u8a13\u7df4\u524d\uff08150kcal\uff09<\/strong>\uff1a\u9999\u85491\u96bb + \u674f\u4ec115\u7c92 | \u86cb\u767d\u8cea\uff1a5g<\/li>\n<li><strong>\u8a13\u7df4\u5f8c\uff08250kcal\uff09<\/strong>\uff1a\u690d\u7269\u86cb\u767d\u7c8930g + \u674f\u4ec1\u5976200ml | \u86cb\u767d\u8cea\uff1a35g<\/li>\n<li><strong>\u665a\u9910\uff08300kcal\uff09<\/strong>\uff1a\u7092\u5929\u8c9d150g + \u897f\u862d\u82b1150g + \u85dc\u9ea550g | \u86cb\u767d\u8cea\uff1a30g<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u95dc\u9375\u71df\u990a\u7d20\u88dc\u5145\u7b56\u7565<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u7dad\u4ed6\u547dB12\uff08\u5fc5\u9808\u88dc\u5145\uff09<\/h3>\n\n\n\n<p>\u690d\u7269\u6027\u98df\u7269\u5e7e\u4e4e\u4e0d\u542bB12\uff0c\u9577\u671f\u7f3a\u4e4f\u6703\u5c0e\u81f4\u8ca7\u8840\u548c\u795e\u7d93\u640d\u50b7\u3002\u5efa\u8b70\u6bcf\u65e5\u88dc\u5145<strong>250-500mcg\u7532\u57fa\u9237\u80fa\u7d20\uff08Methylcobalamin\uff09<\/strong>\uff0c\u6216\u6bcf\u90312000mcg\u3002\u9999\u6e2f\u7d20\u98df\u8005\u53ef\u9078\u64c7\u6dfb\u52a0B12\u7684\u5f37\u5316\u8c46\u5976\u6216\u71df\u990a\u9175\u6bcd\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\u5438\u6536\u7387\u8f03\u4f4e\u3002\u7d20\u98df\u5065\u8eab\u4eba\u58eb\u9700\u651d\u53d6\u6bd4\u96dc\u98df\u8005\u591a1.8\u500d\u7684\u9435\u8cea\u3002<strong>\u589e\u5f37\u5438\u6536\u7b56\u7565<\/strong>\uff1a\u7528\u9910\u6642\u914d\u5408\u7dad\u4ed6\u547dC\u8c50\u5bcc\u98df\u7269\uff08\u67d1\u6a58\u3001\u5947\u7570\u679c\u3001\u9752\u6912\uff09\uff0c\u907f\u514d\u8207\u8336\u3001\u5496\u5561\u540c\u6642\u98df\u7528\uff08\u55ae\u5be7\u9178\u963b\u7919\u5438\u6536\uff09\u3002\u5bcc\u542b\u9435\u8cea\u7684\u7d20\u98df\uff1a\u6241\u8c46\u3001\u83e0\u83dc\u3001\u5357\u74dc\u7c7d\u3001\u85dc\u9ea5\u3001\u8c46\u8150\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u5967\u7c73\u52a0-3\u8102\u80aa\u9178\uff08EPA & DHA\uff09<\/h3>\n\n\n\n<p>\u690d\u7269\u4f86\u6e90\u7684ALA\u9700\u8981\u8f49\u5316\u70baEPA\u548cDHA\uff0c\u4f46\u8f49\u5316\u7387\u53ea\u67095-10%\u3002\u5efa\u8b70\u6bcf\u65e5\u651d\u53d6<strong>2-3g ALA<\/strong>\uff08\u4e9e\u9ebb\u7c7d\u6cb9\u3001\u5947\u4e9e\u7c7d\u3001\u6838\u6843\uff09\uff0c\u6216\u76f4\u63a5\u88dc\u5145<strong>\u85fb\u6cb9DHA 250-500mg<\/strong>\uff08\u5f9e\u6d77\u85fb\u63d0\u53d6\uff0c\u7d14\u7d20\u53ef\u7528\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u808c\u9178<\/h3>\n\n\n\n<p>\u7d20\u98df\u8005\u9ad4\u5167\u808c\u9178\u5132\u5099\u8f03\u4f4e\uff0c\u56e0\u70ba\u808c\u9178\u4e3b\u8981\u5b58\u5728\u65bc\u8089\u985e\u3002\u88dc\u5145<strong>\u808c\u9178\u55ae\u6c34\u5316\u5408\u7269\uff08Creatine Monohydrate\uff095g\/\u5929<\/strong>\uff0c\u53ef\u986f\u8457\u63d0\u5347\u529b\u91cf\u8868\u73fe\u548c\u808c\u8089\u589e\u9577\uff0c\u5c0d\u7d20\u98df\u8005\u6548\u679c\u5c24\u5176\u660e\u986f\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. 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\u7cd9\u7c73\u86cb\u767d<\/strong>\uff1a\u4e92\u88dc\u6c28\u57fa\u9178\u7f3a\u9677\uff0c\u751f\u7269\u5229\u7528\u7387\u63a5\u8fd1\u4e73\u6e05<\/li>\n<li><strong>\u5927\u8c46\u86cb\u767d<\/strong>\uff1a\u5b8c\u6574\u6c28\u57fa\u9178\uff0c\u4f46\u90e8\u5206\u4eba\u6709\u6d88\u5316\u4e0d\u9069<\/li>\n<li><strong>\u5927\u9ebb\u86cb\u767d<\/strong>\uff1a\u542b\u8c50\u5bcc\u5967\u7c73\u52a0-3\u548c\u7e96\u7dad\uff0c\u4f46\u86cb\u767d\u542b\u91cf\u8f03\u4f4e\uff08\u7d0450%\uff09<\/li>\n<li><strong>\u5357\u74dc\u7c7d\u86cb\u767d<\/strong>\uff1a\u9ad8\u92c5\u9ad8\u9382\uff0c\u9069\u5408\u6df7\u5408\u4f7f\u7528<\/li>\n<\/ul>\n\n\n\n<p>\u9078\u8cfc\u8cbc\u58eb\uff1a\u6aa2\u67e5\u6a19\u7c64\u78ba\u8a8d\u6bcf\u4efd\u542b\u81f3\u5c11<strong>20g\u86cb\u767d\u8cea<\/strong>\uff0c\u4e26\u67e5\u770bBCAA\uff08\u652f\u93c8\u6c28\u57fa\u9178\uff09\u542b\u91cf\uff0c\u7279\u5225\u662f\u4eae\u6c28\u9178\uff08Leucine\uff09\u61c9\u90542-3g\u4ee5\u555f\u52d5\u808c\u8089\u5408\u6210\u3002<\/p>\n\n\n\n<h2 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class=\"wp-block-heading\">\u7d50\u8a9e<\/h2>\n\n\n\n<p>\u7d20\u98df\u5065\u8eab\u4e0d\u662f\u969c\u7919\uff0c\u800c\u662f\u4e00\u7a2e\u9700\u8981\u66f4\u7cbe\u5bc6\u898f\u5283\u7684\u98f2\u98df\u7b56\u7565\u3002\u900f\u904e\u651d\u53d6\u591a\u6a23\u5316\u7684\u690d\u7269\u86cb\u767d\u3001\u7b56\u7565\u6027\u88dc\u5145\u95dc\u9375\u71df\u990a\u7d20\u3001\u5584\u7528\u690d\u7269\u86cb\u767d\u7c89\uff0c\u7d20\u98df\u8005\u5b8c\u5168\u80fd\u9054\u6210\u8207\u96dc\u98df\u8005\u76f8\u540c\u7684\u5065\u8eab\u76ee\u6a19\u3002\u95dc\u9375\u5728\u65bc<strong>\u77e5\u8b58\u3001\u8a08\u5283\u548c\u57f7\u884c<\/strong>\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udf71 \u8b93Nutrigo\u5e6b\u4f60\u8a2d\u8a08\u7d20\u98df\u5065\u8eab\u9910\u55ae<\/h2>\n\n\n\n<p>\u60f3\u8981\u66f4\u8f15\u9b06\u5730\u7ba1\u7406\u7d20\u98df\u5065\u8eab\u98f2\u98df\uff1f<a 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href=\"https:\/\/nutrigo.hk\/en\/%e5%a2%9e%e8%82%8c%e6%9c%9f%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97\/\">\u589e\u808c\u671f\u98f2\u98df\u5b8c\u5168\u6307\u5357<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u300c\u98df\u7d20\u6703\u5514\u6703\u7df4\u5514\u5230\u808c\u8089\uff1f\u300d\u9019\u662f\u8a31\u591a\u9999\u6e2f\u7d20\u98df\u5065\u8eab\u4eba\u58eb\u6700\u5e38\u9047\u5230\u7684\u8cea\u7591\u3002\u4e8b\u5be6\u4e0a\uff0c\u8d8a\u4f86\u8d8a\u591a\u4e16\u754c\u7d1a\u904b\u52d5\u54e1\u8b49\u660e\u4e86\u7d20\u98df\u8207\u9ad8\u6c34 [&hellip;]<\/p>","protected":false},"author":414,"featured_media":35426,"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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