Nutrition Information

營養師教你飲食配搭 久坐愛食零食，同時又缺乏鍛練及沉迷睡覺打機，只會脂肪頻生，一直長不出肌肉，看起來一點也不醒目！無論小朋友或成人，身體長肉八成靠運動兩成靠飲食。運動效能取決於運動基因；有部分的人天生肌肉張力就不好，他們多半耐力也不佳，不是每種運動適合他們，特別是兒童是非常倚賴飲食達至肌肉再生。而健康長肉的飲食原來不單靠食肉，還需多種營養。 1. 維他命C (Vitamin C) 維他命C通常用來促進健康肌肉生長，強化結締組織與肌膚，有助於傷口和骨骼癒合，也可以增強對感染的抵抗力。通常可從柑橘類食物中取得，例如士多啤梨、奇異果、檸檬、番茄和綠色蔬菜。 2. 維他命B群 (The B vitamins) 維他命B群包含維他命B2、維他命B3、維他命B6、和維他命B12。維他命B群幫助促進兒童體內的紅細胞形成、強化新陳代謝、製造身體能量、增強健康的循環和神經系統，因維他命B群可做為輔酶可協助酵素代謝營養素。維他命B群通常可從以下的食物取得：肉類、雞肉、魚肉、蛋類、堅果類、牛奶、豆類、芝士和大豆類。 3. 鎂 (Magnesium) 鎂能經由降低發炎來保護身體，並且能夠加速運動後的恢復。缺乏鎂會破壞心臟的節律；心臟收縮也需要鎂離子配合，使其順利跳動，將血液送至身體各處，促進血液循環，除此之外，缺乏鎂還會讓肌肉緊繃、神經無法放鬆。因此鎂能促使肌肉產生及重修。鎂的食物如下：杏仁、腰果、巴西堅果和香蕉。 4. 高純Omega 3及維他命D 一項發表於《Nature Aging》針對777名老年人的研究發現，同時補充Omega-3、維他命D並進行居家運動，2年後參與者的生物年齡（通過DNA甲基化時鐘測量）明顯變慢。而且研究更證實高純Omega 3及維他命D一同攝取有助抗發炎、修復肌肉，提升運動表現和恢復，並有助於肌肉蛋白質合成。 比利時WHC魚油擁有「IFOS」認可、德國醫藥級大廠製造，擁有最高國際標準。屬最健康油脂，針對三高問題- 只須每日服用1-2粒作保健，每天充滿活力。WHC小千金魚油、小金蛋魚油、小超人魚油、小精靈魚油、藍寶盒魚油含高純Omega 3及維他命D，適合一般大眾、中年人，能增強運動效能，對抗疾病。如有任何產品疑問可諮詢WHC營養師。   參考文獻: Bischoff-Ferrari HA, Gängler S, Wieczorek M, Belsky DW, Ryan J, Kressig RW, Stähelin HB, Theiler R, Dawson-Hughes B, Rizzoli R, Vellas B, Rouch L, Guyonnet S, Egli A, Orav EJ, Willett W, Horvath S. Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nat Aging. 2025 Mar;5(3):376-385. doi: 10.1038/s43587-024-00793-y. Epub 2025 Feb 3. PMID: 39900648; PMCID: PMC11922767.

隨着孩子的成長，他們需要不同營養素來建立強壯的骨骼和健康的身體。當小朋友愈來愈大，在骨骼中儲存鈣的能力會逐漸下降。若幼兒時沒有攝取足夠的鈣，會影響以後的骨骼強度，甚至患上骨質疏鬆症。營養師推介5種最佳含鈣食物，幫助孩子在黃金期獲得足夠的鈣。 鈣的功能 鈣負責肌肉功能、神經傳遞及荷爾蒙分泌等，但這些功能僅佔人體總鈣的不到 1%；另外 99% 存在於骨骼和牙齒中，有助於增強強度和結構。 不同年紀的鈣攝取量 鈣是體內最豐富的礦物質，是人體需要定期補充的。建議嬰兒攝取量為 200 毫克；7 至 12 個月大的嬰兒為 260 毫克；1 至 3 歲幼兒為 700 毫克； 4 至 8 歲為 1,000 毫克； 至18 歲的青少年每天攝取為1,300 毫克（以促進青春期生長）。 含鈣食物很多，因此兒童沒有必要服用高劑量的鈣補充劑（例如每天 1,000 毫克）以補鈣。根據孩子的年齡和膳食鈣攝取量，每天補充200-500毫克鈣就足夠，而且鈣的攝取量都應來自兒童日常飲食。  黃金期儲鈣 隨著年齡的增長，人體失去了在骨骼中儲存鈣的能力。當孩子進入成年早期時，他們的骨骼達到骨密度的峰值，而身體主要從骨骼中儲存的鈣中提取鈣。 人體對鈣的需求在9歲至18歲之間達到最高點，在此期間沒有攝取足夠的鈣會影響以後的骨骼強度，嚴重可患上骨質疏鬆症。骨質疏鬆可使骨骼變得非常脆弱的疾病，以至於在彎腰的壓力下就會斷裂。 5種最佳含鈣食物 最佳含鈣食物1｜乳製品  牛奶、乳酪和芝士等產品富含鈣，而且往往是鈣吸收的最好來源。脫脂乳酪含鈣量最高、其次是脫脂奶及低脂芝士如Cheddar 。 不過，芝士中的鈣吸收率會受所含的磷所抑制，所以選擇天然芝士時要看其種類。 天然芝士含的磷是有機磷，吸收率比加工芝士裡添加的無機磷低，所以如果是擔心磷的量，吃天然芝士還是比較好的。家長要怎麼知道超市賣的是天然芝士或是加工芝士？除了看英文標示上是Processed cheese或Natural cheese之外，可以直接看其成分。如果上面標示一長串的添加物，很高的機率是是加工芝士，而成分沒幾樣的多數就是天然芝士。大家應該多留意加工食品，以免不知不覺攝取過多的磷，影響身體鈣質的狀況。   最佳含鈣食物2｜穀物 穀物通常富含鈣，強化穀物每份可提供多達 100 毫克的鈣。    最佳含鈣食物3｜三文魚罐頭 除了乳製品之外，三文魚罐頭是鈣的最佳飲食來源之一。早餐製作三文魚三文治是非常有益，另它還含有維他命D，可以幫助身體吸收更多的鈣。   最佳含鈣食物4｜豆製品 豆類含有大量纖維，豆製品包括豆腐、豆奶及罐裝焗豆等 。     最佳含鈣食物5｜綠葉菜  白菜、西蘭花及芥蘭，當中白菜含鈣最高，而且含維他命 A 和 C。1杯煮熟的綠葉菜可提供超過每日建議攝取量 40% 的維他命 A ，以及近 2/3 每日建議攝取量的維他命 C；1杯生西蘭花含有約35毫克鈣，同樣量的煮熟的西蘭花含有76毫克。   阻礙鈣吸收的食物  鈣是必需的營養素，並存在於許多食物中如牛奶、乳酪和芝士。不過，有很多食物會阻礙鈣的吸收。據美國國立衛生研究院，人類從所吃的食物中吸收了大約 30% 的鈣。  除了富含植酸（存在於豆類、巴西堅果、榛子等中）和鈉的飲食，維他命D 含量低的飲食也會導致鈣吸收不良。由於植酸與鈣和其他礦物質結合，有效阻止吸收，過量的鈉消耗迫使身體從骨骼中攝取礦物質以達到平衡，導致吸收的整體淨損失。 維他命  D對人體補充鈣的重要性  維他命  D 不足會擾亂鈣的整體調節，因此維他命  D對鈣的吸收非常重要。WHC小超人及小精靈魚油每批次均獲IFOS 5星認證，擁高含量 Omega-3，促進兒童眼腦發育，增強記憶力，加強認知、理解能力; rTG型態魚油，達4倍高效吸收，添加維他命D3，促進鈣吸收，提高免疫力;適合三歲以上小童服用。 參考文獻: Eat Behav. Author manuscript; available in PMC: 2016 Aug 1. Published in final edited form as: Eat Behav. 2015 May 8;18:84–90. doi: 10.1016/j.eatbeh.2015.04.006  

Fish oil and vitamin D help you lose weight Healthy fats combined with a ketogenic diet can help you lose weight more effectively! It is often said that if you eat less food, you will consume fewer calories and will definitely lose weight. But in the long run, this is not true! Ketone bodies replace glucose Many different diets have become popular recently, and the ketogenic diet is even more controversial. The ketogenic diet is a diet that combines high fat, moderate protein, and low carbohydrates. It forces the body to burn fat, puts the body in a state of hunger, and forces the body to produce "ketone bodies" as a source of energy for the human body. Generally speaking, the ketogenic diet is suitable for people who need to lose weight. When the human body produces "ketone bodies", it will be forced to use "ketone bodies" to replace glucose as our energy source. This method of using fat as an energy source can also achieve the effect of fat loss! Lack of carbohydrates increases risk of cardiovascular disease The energy provided by food can be divided into three categories, including carbohydrates, proteins and fats. If the body does not have enough glucose and glycogen, the body will convert fat into ketone bodies, which become a source of calories for the body. Therefore, if we eat less carbohydrates, fat will be more easily consumed. Research shows that if you only rely on a ketogenic diet and lack the right proportion of carbohydrates, your total fat and bad cholesterol will increase, which can easily create a burden on your heart and increase your risk of cardiovascular disease. Since office workers have irregular meals and lack exercise for a long time, it is very effective to prepare your daily diet or plan your post-exercise supplements, and exercise can help you lose weight more effectively and is very healthy. To lose weight, you should absorb appropriate beneficial fats + vitamin D The key to losing weight is not just exercise. After all, the best time to exercise is 40-60 minutes. Less than 40 minutes may not achieve the ideal fat-loss effect. Be aware that continuous intense exercise for more than 1 hour will cause harm to the body. Sports nutritionists recommend that the diet should contain enough unsaturated fatty acids to reduce the absorption of fat and harmful cholesterol, regulate blood lipids, and improve the body's metabolism. When choosing fish oil, you can choose a ratio of EPA:DHA of 3:2, which is the golden ratio of fish oil. The reason is that fish oil with this ratio is mainly extracted from small deep-sea fish species that are less polluted, has the best bioavailability, and is better absorbed. In addition, a study pointed out that vitamin D has a certain effect in the process of weight loss. Overweight women with sufficient vitamin D in their serum can lose more weight in a year compared to women with insufficient vitamin D. The study found that taking 2000 IU of vitamin D per day, combined with moderate to high-intensity exercise five times a week for more than 45 minutes each time, can help ordinary women lose an average of 9.9% of their original body weight in a year. Vitamin D also has an additional function - maintaining muscle condition: Vitamin D can promote calcium absorption in muscle cells, and can regulate genes to help muscle contraction and muscle cell proliferation, doubling the effect of muscle gain and fat loss. Men and women who are concerned about weight control and heart, brain and eye health can choose WHC Little Thousand Gold and Little Golden Egg. For mature men and women who pay special attention to heart health, WHC Blue Treasure Box contains coenzyme Q10, which is more suitable for them. References: Am J Clin Nutr, 2011 May 25, Effects of weight loss on serum vitamin D in postmenopausal women; 94(1):95–103. doi: 10.3945/ajcn.111.015552 K Ziambaras, West J Med, Reversible muscle weakness in patients with vitamin D deficiency; 167(6):435-9.

The secret of vitamin D: It not only nourishes bones, but also protects the intestines. Nutritionists deeply analyze its magical effects and medical research! The role of vitamin D Vitamin D helps the body absorb calcium and phosphate from food and is an important vitamin that promotes muscle and bone growth. When we eat calcium-rich foods, the gastric acid in the stomach will dissociate the calcium in the food into calcium ions, which are then absorbed in the small intestine. If vitamin D is added, it can stimulate the production of calcium transport proteins and increase the absorption rate of calcium. Humans must get enough vitamin D from foods such as fish, liver, eggs, and sun exposure. How to Get Vitamin D from Sunlight Skin exposed to sunlight can produce vitamin D. Generally, it is best to sunbathe between 11 a.m. and 3 p.m., as the wavelength of ultraviolet light during this time can produce enough vitamin D. The angle of sunlight is lower in the early morning or afternoon, so 10-15 minutes of sunbathing during the noon period is enough. It is recommended to wear shorts and a shirt, and it is best if more than 70% of the body is exposed to the sun. 3 Types of People Who Are Prone to Vitamin D Deficiency 1. People with darker skin have skin (melanin) that acts as a natural sunscreen and increases the time they need to be in the sun to naturally produce vitamin D. 2. People whose skin is rarely exposed to sunlight, such as by staying indoors for long periods of time or wearing covering clothing. 3. People with liver disease, kidney disease, or those with food absorption problems (such as cystic fibrosis, celiac disease, inflammatory bowel disease) and certain medications (such as some epilepsy medications) may have a harder time absorbing and controlling vitamin D levels. Vitamin D and Gut Health A recent study pointed out that vitamin D is not only a good helper for calcium supplementation, but also can improve intestinal health and maintain intestinal microecology. Some evidence suggests that vitamin D can modulate inflammatory bowel disease (IBD) and influence the gut microbiome. In a clinical trial of humans with inflammatory bowel disease (IBD), the relapse rate was reduced from 29% to 13% in the group that received 1,200 IU of vitamin D per day for one year, compared with a placebo group (which received a neutral substance in the experiment). Epidemiological studies have shown that individuals with higher serum vitamin D levels have a lower incidence of IBD, as vitamin D can alter the transcription of antimicrobial peptides and DEFB4 (defense peptide, β4), thereby affecting the intestinal microbiome. Many cell types of the immune system express vitamin D receptors, so vitamin D has a certain potential for use in immune regulation. In addition, vitamin D deficiency can lead to dysbiosis of the intestinal microbiota and can lead to severe colitis. To date, there is not enough clinical evidence to show that vitamin D supplements are effective in treating IBD, but there is sufficient evidence that they can help the intestinal environment and reduce the severity of IBD. References: Seyed-Amir Tabatabaeizadeh, 2018 Aug, J Res Med Sci., Vitamin D, the gut microbiome and inflammatory bowel disease, 23:23:75. doi: 10.4103/jrms.JRMS_606_17. eCollection 2018.

The calcium absorption rate decreases with age. The calcium absorption rate of infants can reach 50% , that of children is about 40% , and that of adults is only 20% . Too little or too much calcium intake will have an impact on the human body. Too much calcium will affect the absorption of iron and the bioavailability of zinc. The appropriate calcium intake (AI) is 800 mg/ day. Milk and dairy products are good sources of calcium. In addition, nuts and green vegetables are also good sources of calcium. Some special foods such as dried shrimps and sesame paste are also foods with high calcium content. However, food sources of calcium include plants ( shells ) and oxalic acid ( vegetables such as spinach and amaranth ) . In order to enhance calcium absorption, in addition to taking calcium- containing foods and calcium supplements , the real way to accelerate the absorption rate is to supplement with enough vitamin D. However, vitamin D deficiency is a very common problem. According to the indicators of the National Institute of Medicine of the United States, humans need to take 600 IU (international units) of vitamin D every day , and the upper limit is 4000 IU. Elderly people over 70 years old should use 800~1000 IU every day. Children under one year old should supplement 400 to 1000 IU every day; those over one year old should supplement 600 to 1000 IU. Infants and children can choose chewable vitamin D, which is easier to eat. Prevention is better than cure. Osteoporosis can be avoided by absorbing calcium and vitamin D. Osteoporosis is a disease of bone metabolism. The patient's bone density decreases, making the bone structure fragile and prone to fractures. Osteoporosis has no symptoms, and the most common symptom is fracture, which is common in the femur, spine and anterior hip bone. Therefore, if people over 14 years old lack vitamin D in their diet , they can choose WHC Little Golden Egg or Little Qianjin ; children over 3 years old can choose WHC Little Superman ( chewable ) or Little Elf . The Omega-3 fatty acids in WHC fish oil can enhance the effect of vitamin D. When the utilization rate of vitamin D in the body is improved , calcium absorption is more efficient. Each batch of fish oil products must pass the strict testing of the International Fish Oil Standard (IFOS), covering content, purity, safety, stability and heavy metal detection, etc., to ensure that the product meets the highest standards. Due to the high concentration of vitamin D and high purity fish oil , it is very popular in the Hong Kong health market. Rare ; Nutritionists suggest that children can be trained from an early age to improve bone quality and strengthen bone health with the WHC fish oil series , and adults can also take it every day to improve bone health !   References Gallagher JC. , 2013 , Vitamin D and aging , Endocrinol Metab Clin North Am , 42(2):319–332. doi: 10.1016/j.ecl.2013.02.