PAN HK 運動及營養

02/12/2020

Whole grains contain dietary fiber, which may help reduce your risk of heart disease, some cancers, diabetes and other health problems, such as constipation.

16/09/2020

👍🏻👍🏻👍🏻

日常8點半*(民生．影劇) 《同行抗疫-疫情追蹤》香港新冠肺炎疫情第三波在社區爆發，基層家庭的生活越見困難， 樂施會聯同其他社區組織，推出「慳得有營餸基層」計劃，為基層家庭提供由營養師設計、 基層婦女親手準備的....

19/07/2020

大部份植物中的蛋白質都是不完全的，即是它們缺乏1至2種必須氨基酸。植物類完全蛋白質的選擇不多，黃豆、藜麥和奇亞籽便是少數的完全蛋白質。因為這些蛋白質較難消化和吸收，所以素食者和植物性飲食的人士需要增加蛋白質的總攝取量來給身體提供足夠的蛋白質。還有，很難在植物中找到如雞胸和蛋白等等低脂和低碳水化合物的天然食物，所以比起單靠動物蛋白質，單靠植物蛋白質會較難控制卡路里、脂肪和碳水化合物的攝取。————————————————————
✉️如有任何疑問，歡迎DM我哋❗️
——————————————————————
Most plant proteins are incomplete, which means they are limited in 1 or 2 essential amino acids. Although Soy, quinoa and chia seed are some rare complete plant proteins, they are poorly digested and absorbed. Vegetarians or people on a plant-based diet will need to increase their daily protein intake, if they rely on these foods as their main protein source. Also, it is difficult to find a low-carb and low-fat protein source, like chicken breast and egg white, in plant food. Therefore, it is much tougher to control caloric, fat and carbohydrates intake when relying on plant proteins.
——————————————————————
✉️DM us if you have any questions❗️
——————————————————————
#營養 #香港營養師 #運動 #健身 #運動營養 #蛋白質 #素食 #植物性飲食
@ Hong Kong

30/06/2020

(English in below)
上個post提到，蛋白質的質素取決於其必需氨基酸的數量和生物利用度。DIAAS (Digestible Indispensable Amino Acid Score) 是對蛋白質的評分。分數愈高，代表蛋白質的品質愈高。根據圖二，你會見到大部份植物蛋白質都會有較低的DIAAS。這是因為它們缺乏足夠的必需氨基酸和比較難消化。
——————————————————————
有兩種方法可以提高植物蛋白質的質素。我們可以利用DIAAS尋找高評分的蛋白質，例如黃豆蛋白質。我們亦可以混合不同的蛋白質，來吸收足夠的必需氨基酸，例如糙米和豆類。如果你不是全素食者，進食足夠的高質素蛋白質應該不會太困難。但是，全素食者就必須進食不同的高蛋白質食物來確保必需胺基酸的攝取量。我們會係以後的posts分享高質素的植物蛋白質和怎樣配搭來吸收足夠的必需胺基酸。
——————————————————————
✉️如有任何疑問，歡迎DM我哋❗️
——————————————————————
The quality of protein is based on 2 factors, the amino acid profile and bioavailability, as we have mentioned in our last post. DIAAS (Digestible Indispensable Amino Acid Score) takes both factors into account, and it is a good tool to use when we look for high quality protein. If you look at the DIAAS list (picture 2), you will see most plant proteins have a much lower score than animal proteins. This is because most plant proteins have limited essential amino acid profiles and are harder to be digested.
——————————————————————
There are 2 ways that we can have high quality plant proteins. We can look for proteins that have a high DIAAS, such as soy protein. We also can combine low DIAAS proteins to have a more complete amino acid profile, such as beans and brown rice. If you are not a true vegan and consume some amount of animal proteins, you wouldn’t have a problem of finding high quality protein. However, if you are a true vegan, make sure you are eating a variety of high protein plant food! We will continue to talk about high quality plant proteins and what food to combine to improve protein quality.
——————————————————————
✉️DM us if you have any questions❗️
——————————————————————
1. Phillips, Stuart. (2017). Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Frontiers in Nutrition. 4. 10.3389/fnut.2017.00013.
-
-
-
-
-
-
#營養 #香港營養師 #運動 #健身 #運動營養 #蛋白質 #素食 #植物性飲食

22/06/2020

其中一個全素食者和高植物餐單會遇到的問題是缺乏高質素的蛋白質。蛋白質的質素取決於其氨基酸的種類和數量，還有蛋白質的生物利用度。所以，嚴格來說每份蛋白質不一定對等。
——————————————————————
必需氨基酸是人體必要卻不能製造的，我們只能夠從食物中吸收。動物蛋白質擁有所有的必需胺基酸，而植物蛋白質多數都缺乏一至兩種必需胺基酸。
——————————————————————
高生物利用度代表蛋白質容易消化和吸收。動物蛋白質擁有較高的生物利用度，由其是液體蛋白質，例如牛奶和乳清蛋白，而植物蛋白質就較低，因為植物蛋白質大多數都有纖維陪同。
——————————————————————
之後的post會跟大家分享提高植物蛋白質質量的方法！
——————————————————————
✉️如有任何疑問，歡迎DM我哋❗
——————————————————————
One concern of a vegan or high plant food diet is the difficulty of getting enough high-quality proteins. Not all proteins are equal, and the quality of protein can be determined by the amino acid profile and bioavailability.
——————————————————————
The human body cannot produce essential amino acids, and we must get them by consuming food. Animal proteins have complete amino acid profiles, which means they have all the essential amino acids. However, plant proteins usually don’t have enough of 1 or 2 of the essential amino acids.
——————————————————————
The bioavailability of protein means if it is easy to be digested and absorbed. Liquid proteins, such as whey and milk are more easily absorbed than meat and plants. That means whey and milk have a higher bioavailability. Since plant proteins are usually packed with fibers, it is much harder to be digested and absorbed.
——————————————————————
I will be sharing ways to improve protein intake for people having a plant-based diet in future posts, Stay Tuned!
——————————————————————
✉️DM us if you have any questions❗
——————————————————————
#營養 #香港營養師 #運動 #健身 #運動營養 #蛋白質 #素食 #植物性飲食

13/05/2020

(English in below)
其中一個益生菌和益生元(請閱讀我們之前的posts來回顧益生菌和益生元的資訊)促進人體健康的途徑是，它們可以增加腸胃細菌的種類。
——————————————————————
嬰兒的腸胃細菌會在頭一年迅速生長。¹ 但是，有幾類環境因素會減慢它，例如進食嬰兒奶粉、使用抗生素或接觸到二手煙。¹ 缺乏腸胃細菌的嬰兒會較容易患有過敏，哮喘或營養失調。¹
——————————————————————
對成年人來說，缺乏某幾類腸胃細菌(例如擬桿菌，AKK菌和長雙歧桿菌)，有機會引致肥胖和糖尿病等代謝症候群。¹ 除了代謝症候群，發炎性腸道疾病、免疫系統失調和過敏性疾病等等，都跟缺乏多元化的腸胃細菌有關係。¹
——————————————————————
有研究顯示，高脂飲食有可能引致單調的腸胃細菌。¹ 這有可能是因為高脂飲食缺乏益生元，因為很多高益生元的食物都是高碳水化合物。進食高脂飲食的人很多時候都會減少進食高碳水化合物的食物。所以，我很少會建議任何人跟隨極端的飲食。請記住，進食足夠的益生菌和益生元。
——————————————————————
✉️如有興趣提升運動表現和健康，歡迎DM我哋❗
——————————————————————
There are several purposed mechanisms of the health benefits of pre and probiotics. One of them is that pre and probiotics can diverse gut microbiota and reduce the over-domination of a certain bacteria.
——————————————————————
Infant gut microbiota diversifies rapidly during their first year of life.¹ However, environmental factors, such as formula feeding, antimicrobial use, and exposure to to***co smoke, can delay this process.¹ Researches have shown that this can lead to infant allergy, asthma or malnutrition.¹
——————————————————————
For adults, obesity and metabolic syndromes have been linked to the lack of certain bacteria, such as Bacteroides spp., Akkermansia muciniphila, and Bifidobacterium longum.¹ The lack of microbiota diversity is also associated with inflammatory bowel disease, immune dysfunction, and autoimmune disease etc.¹
——————————————————————
One interesting finding is that having a high-fat diet is associated with low diversity of gut microbiota.¹ One reason could be the lack of prebiotic foods in a high-fat diet. Since a lot of high prebiotics food are high in carbohydrates (fruit and starchy vegetables), these foods are usually under-consumed by people following a high-fat diet. That is why I never recommend anyone to go extreme in dieting. Don’t forget to get your servings of high pre and probiotic food. Please refer to our previous posts.
——————————————————————
✉️DM us if you are looking for better performance and health❗
——————————————————————
Source:
1. Durack J, Lynch SV. The gut microbiome: Relationships with disease and opportunities for therapy. J Exp Med. 2019;216(1):20–40. doi:10.1084/jem.20180448

2. Haridy R. Two studies highlight effects of diet and microbiome on heart and aging. New Atlas. https://newatlas.com/health-wellbeing/dual-studies-new-insights-diet-microbiome-heart-health-aging/. Published February 18, 2020. Accessed March 6, 2020.
-
-
-
-
-
-
-
-
#營養 #營養餐 #運動 #健身 #益生菌 #益生元 #腸胃微生物

05/05/2020

(English in below)
益生菌是我們腸胃內的好細菌。很多研究顯示益生菌對人體有很多好處，例如增強抵抗力，預防抗生素引起的腹瀉和便秘等等。¹
——————————————————————
益生菌主要來自發酵過的食物，例如乳酪。但是，不是全部發酵食物或乳酪都有益生菌，因為它們可能被高溫加工過或不是用有益的細菌(例如，乳酸菌)來發酵。所以選擇乳酪之類的發酵食品時，應留意包裝並選擇寫明有活性益生菌的食品或可直接購買保健品。進食乳酪產品時，也要注意其糖份，進食過多可引致肥胖或其他慢性病。
——————————————————————
✉️如有興趣提升運動表現和健康，歡迎DM我哋❗
——————————————————————
Probiotics are also called the “good bacteria”. Researches have shown numerous benefits of probiotics to the human body, such as improving immune system, preventing antibiotics related diarrhea, and treating constipation etc.¹
——————————————————————
Probiotics are mostly found in fermented products, but not all fermented products contain probiotics. Some yogurts might be heat treated or not fermented with a beneficial bacterial culture, such as the lactic acid bacteria (Lactobacillus and Bifidobacterium etc.). It is recommended to look for labeling of “live culture” on the package or use supplements instead. Also, we should be aware of the amount of sugar added to yogurt products. Having too much sugar can cause obesity or other chronic diseases.
——————————————————————
✉️DM us if you are looking for better performance and health❗
——————————————————————
Source:
1. Probiotics: What You Need To Know. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/probiotics/introduction.htm. Published August 22, 2019. Accessed February 24, 2020.
-
-
-
-
-
-
-
#營養 #營養餐 #運動 #健身 #運動營養 #健康 #益生菌 #益生元

02/05/2020

(English in below)
我們上個post提到，素食者較容易缺乏鋅質，這是因為大部分高鋅質的食物都是動物類。所以，我們今次分享了一些高鋅的植物類食物。還有，素食者需要進食較多的鋅，因為植物中鋅的生物利用度比較低，所以請確保進食多於成年人的正常需求(8-11mg)。
———————————————————
✉️如有興趣提升運動表現和健康，歡迎DM我哋❗
———————————————————
As mentioned in our last post, vegetarians are prone to zinc deficiency, due to most high zinc food are animal products. Therefore, we want to show you some high zinc plant food. Also, vegetarian should aim for a higher intake of zinc than the RDA, 8-11mg. This is because zinc from plant sources has a lower bioavailability.
———————————————————
✉️DM us if you are looking for better performance and health❗
———————————————————
Source:
1. Office of Dietary Supplements - Zinc. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Accessed February 7, 2020.
———————————————————
#香港營養 #營養 #營養餐 #運動 #健身 #鋅 #素食 @ Hong Kong Victoria Peak