理財先理“健康”

 

每天第一餐決定你的血管與肌肉！名醫私房「早餐避雷 3 原則」與有氧運動指南

Your First Meal Decides Your Blood Vessels and Muscles! A Renowned Doctor's Private "3 Principles to Avoid Breakfast Traps" and Aerobic Exercise Guide

每天喚醒你的，是香噴噴的鐵板麵、大冰奶，還是充滿精緻澱粉的起司蛋餅？許多人每天辛勤工作，卻在不知不覺中，用早餐親手毀掉了自己的代謝與健康。在健康節目中，知名腎臟科醫師洪永祥分享了他私房的早餐菜單與運動處方，告訴我們想要養好小腿肌肉、提升心肺功能，其實一點都不難，關鍵就在於有沒有避開那些每天早晨的「健康地雷」。

Is it a fragrant plate of iron-plate noodles with iced milk tea, or a cheese egg pancake full of refined starch that wakes you up every day? Many people work hard every day but unknowingly ruin their metabolism and health with their breakfast. In a health program, renowned nephrologist Dr. Hong Yong-xiang shared his private breakfast menu and exercise prescription. He told us that if we want to build calf muscles and improve cardiopulmonary function, it is actually not difficult at all. The key lies in whether we avoid those "health landmines" every morning.

洪醫師提出的「早餐避雷 3 原則」非常具有實操性。首先是「拒絕精緻澱粉」，建議大家多吃燕麥、五穀米、糙米、地瓜等原型食物。其次是運用「拳頭測量法」，每天早餐吃足 3 份蔬果（相當於 1 碗燙青菜加上 1 份水果）。最後則是強調「好油 + 優質蛋白」，除了拒絕低磷低鈉的加工食品，更要補充 $\omega-3$ 與 $\omega-9$ 的好油，並攝取 3 份優質蛋白。從洪醫師個人的早餐來看，大量的新鮮菇類、毛豆、腰果、加上滿滿蔬菜與荷包蛋的潛艇堡，搭配一杯高纖蔬果汁，就是最完美的示範。

Dr. Hong's "3 Principles to Avoid Breakfast Traps" are highly practical. First is "rejecting refined starch," suggesting everyone eat more whole foods like oats, five-grain rice, brown rice, and sweet potatoes. Second is using the "fist measurement method" to eat at least 3 servings of fruits and vegetables at breakfast (equivalent to 1 bowl of boiled vegetables plus 1 serving of fruit). Lastly, he emphasizes "good oil + quality protein," which means rejecting processed foods low in phosphorus and sodium, supplementing with good oils containing $\omega-3$ and $\omega-9$, and consuming 3 servings of quality protein. Looking at Dr. Hong's personal breakfast, a sub sandwich filled with plenty of vegetables, a fried egg, accompanied by fresh mushrooms, edamame, and cashews, paired with a high-fiber fruit and vegetable juice, serves as the perfect demonstration.

然而，單靠飲食調整，對於想要「養好小腿肌肉」的現代人來說還不夠。很多人以為少吃就會瘦，卻忽略了肌肉流失帶來的代謝崩塌。洪醫師特別指出，飲食必須與「一週五天有氧運動」相輔相成。他推薦的每週課表非常生活化：週一騎腳踏車、週二跳舞、週三開合跳、週四休息、週五超慢跑、週六散步、週日休息。這種多元且穿插休息的重啟模式，能有效增加心肺功能、促進全體循環與代謝。如果運動流於單一或強度不當，效果往往打折扣。

However, relying solely on dietary adjustments is not enough for modern people who want to "maintain good calf muscles." Many people think that eating less will make them lose weight, but they ignore the metabolic collapse caused by muscle loss. Dr. Hong particularly pointed out that diet must be complemented by "five days of aerobic exercise a week." His recommended weekly schedule is very down-to-earth: cycling on Monday, dancing on Tuesday, jumping jacks on Wednesday, rest on Thursday, ultra-slow running on Friday, walking on Saturday, and rest on Sunday. This diverse reset mode interspersed with rest can effectively increase cardiopulmonary function and promote overall circulation and metabolism. If exercise is too monotonous or performed at an inappropriate intensity, the results are often compromised.

健康的長壽不是靠昂貴的補品，而是由每個早晨的選擇堆疊而成。從明天開始，試著把早餐的白吐司換成地瓜，多加一顆蛋與一份燙青菜，並跟著洪醫師的課表動起來。唯有管住嘴、邁開腿，將好油、好蛋白與規律有氧融入日常，你才能真正告別三高，養出充滿活力的健康體魄。

Healthy longevity does not rely on expensive supplements; it is built upon the choices made every single morning. Starting tomorrow, try replacing your breakfast white toast with a sweet potato, add an egg and a serving of boiled vegetables, and start moving according to Dr. Hong's schedule. Only by watching what you eat and staying active, integrating good oils, quality protein, and regular aerobic exercise into your daily routine, can you truly say goodbye to the "three highs" and build a vibrant, healthy physique.