12 Ways To Keep Fit Healthily

(1)

Use brown rice to replace rice.

選用糙米代替白米

(2)

Have breakfast every morning, such as brown rice congee.

每天早上吃一頓以碳水化合物為主的營養早餐，如糙米粥

(3)

Eat lesser food but more meals in a day, and don't eat too much.

要少食多餐，每餐七成飽就夠

(4)

Fixed your meal time and with protein everyday, more vegetables and less meat.

每餐要定時定量, 多菜少肉，但一定要有蛋白質

(5)

Drink more water and bring some along with you daily.

要多飲開水，並隨身攜帶，每天一公升以上

(6)

No more sugar, no desserts, because all of them are Simple Carbohydrate.

全走糖，不食甜點，所有葡萄糖、果糖、麥芽糖及蔗糖都是單一碳水化合物，很容易被人體吸收

(7)

Don't choose any low fat products, because they are usually have too much sugar.

不食用標示低脂的產品，因糖份通常較高

(8)

Vegetables are better than fruits.

蔬菜比水果糖份較少

(9)

Don't eat too much potatoes and white bread.

少食薯仔和白麵包

(10)

No more instant food, such as hams and sausages, replace with some fresh food.

不食用現成食品，如火腿和香腸，改選用新鮮食材

(11)

Alcohol drinks only consume with meal, 1-2 glasses max. limit.

只在用餐時才飲酒，只限1-2杯

(12)

20 minutes exercise per day, or once a week is a must.

養成定期運動習慣，最好每天二十分鐘以上