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Body Composition身體 份
Types of Body Measurements
項身體量度數據
1. Body weight: reflects the whole body mass of a person
2. Body Mass Index (BMI): to evaluate the ratio of height and weight. It does not take into account the
distribution of body fat versus lean tissue (muscle).
3. Body composition: reflects the individual weight of fat, muscle, bone, organs and fluids respectively.
1. 體 ，指身體的 量
2. 體質指數 BMI ，用來評估身高與體 的比例， 指數未 反映體 脂肪及肌肉的 佈量
3. 身體 份，即脂肪 肌肉 骨骼 個器官和體液的個別 量
Benefits of Body Composition analysis
身體 份 析 麼作用？
You will have a lower risk of obesity-related diseases when the body composition index is within the
recommended range.
Once you know the weights of different parts, practical targeted weight loss goals can be set, to lose the
proposed amount of weight within a target period of time.
當身體 份指數維持在專家建議的理想水 ，說明患肥胖相關疾病的風險不高 當知 個別部 的
量，就能夠針 性地設定可行的減 目標，並在目標時間 減去想減的體
Let us employ the NEWSTART® concept to help you achieve optimal health.
就讓 們透 新起點 的概念強身健體
Methods
方法
Rationales
原理
Action
行動
Nutrition
營養
Plant-based diet (Vegetarian food)
The calorie content in fruits and vegetables is
low. Eating vegetarian foods as the major diet
can reduce daily calorie intake.
Consult NEWSTART® dieticians or read
related books.
Avoid eating foods high in simple sugars
or refined carbohydrates. Learn to read
Methods
方法
Rationales
原理
Action
行動
Carbohydrates
Complex carbohydrates (whole grains)
provide a feeling of fullness that can prevent
you from overeating. Foods high in simple
sugars are often high in calories but low in
nutritional values. They also hinder the
absorption of glucose, causing the sensation
of hunger. This in turn increases calorie
intake as people continue to eat with the false
sensation..
Protein
The excessive protein, which are not used by
the body for growth and tissue repair, will be
stored as fat. A high-protein, low-
carbohydrate diet is not recommended.
Moreover, foods high in protein are usually
high in fat as well.
Fat
Calories from fat are more readily converted
into body fat than those from protein and
carbohydrates. All oils, no matter which kind,
will be converted into energy after intake.
About 44 to 78 grams of fat contains about
2,000 calories already, which is equivalent to
daily calories we need.
Heat (Calorie)
One thousand calories is the amount of
energy required to increase the temperature
of 1g of water with 1°C. Recommended daily
intake of calories depends on age, gender
and lifestyle. The most important step for
weight control is to regulate food intake and
balance the intake and consumption of
calories, rather than only calculating the
amount of calorie consumption each day.
food labels.
Carbohydrates should make up 70
percent of your total daily calories.
Suggested foods include whole grain
bread, pasta or noodles, vegetables, and
whole grains, etc
Protein intake should be 10 to 15 percent
of total daily calories. If necessary,
consult your family doctor or dietitian.
Avoid eating high-fat foods, such as fried
foods, margarine, butter, cream, meat
products, fast food, nuts, seeds,
avocados, and so on. This helps reduce
fat and also calories absorption.
Take potatoes and fresh fruits for
breakfast.
Take fresh fruits and vegetables instead
of high-calorie snacks (like potato chips).
Reduce the intake of high-sugar, high-
salt, refined, processed and high-calorie
foods, such as chocolate, cheese,
mayonnaise, butter, meat, margarine,
croissants, fried foods, etc.
Red meat can be substituted by
mushrooms in adults to maintain or lose
body weight.
Consult your family doctor if you are
suffering from gout (gouty arthritis) or
other diseases.
The recommended daily intake for the
elderly and sedentary women is 1,600
calories. For most children, teenager girls,
women having labor-intensive jobs and
sedentary men, the daily recommended
intake is about 2,200 calories. Daily intake
of about 2,800 calories is recommended
in young male adults, adults having a lot
of physical exercises and women having
Methods
方法
Rationales
原理
Action
行動
植物性飲食 素食
素食熱量低， 素食為主能減低每 熱量攝
量
碳水化合物
複合碳水化合物 穀食物 能增 飽肚感，
避免 量 食 單糖含量高的食物往往熱量
高，但營養價值低，而且會影響身體吸收葡萄
糖， 人覺得肚餓和繼續 食，最終攝 熱
量
蛋 質
當蛋 質無須用來生長或修復損傷時，會 脂
肪形式儲存 高蛋 質 低碳水化合物並非理
想的飲食組合 而且，高蛋 質的食物 常含
豐富脂肪
脂肪
來自脂肪的熱量比來自蛋 質和碳水化合物的
熱量更容易轉化 為體 的脂肪 只要是油，
不管哪一種， 體 都會轉化 熱量 44
78克的脂肪 含 2,000卡路 ，相等於
們一 所需的熱量
熱量 卡路
1000卡路 ，即 1克水 攝氏 1度所需
要的能量 每 建議攝 的熱量視 齡 性
別和生活形態 如欲控制體 ，最 要的調節
飲食，及 衡所攝入和消耗的熱量，而不是只
計算每 消耗了多少熱量
to complete lots of labor-intensive tasks.
諮詢 新起點 營養師或閱讀相關書籍
避免 單糖含量高或精製碳水化合物食
物 學習閱讀食物標籤
碳水化合物攝 量應 每 總熱量的七
建議食物包括 穀麵包 麵 蔬
菜 麥食品等等
蛋 質攝 量應 總熱量的一 半
如 需要，請諮詢家庭 生或營養師
避免 高脂肪食物，例如油炸食品 人造
牛油 牛油 奶油 肉類製品 快餐 果
種子 牛油果等 助減少脂肪吸
收，也 助減少熱量吸收
早餐 薯仔和新鮮水果
新鮮蔬果 高熱量零食 如薯片
少 高糖 高鹽 精製 經 工 高熱量
的食物，如朱古力 芝士 蛋黃 牛
油 肉類 人造牛油 牛角包 油炸食品
等
人可 菌類 肉來維持體 或減
如患 痛風或其他疾病，宜諮詢您的家庭
生
長者和 需要久坐的女士，每 建議攝
1,600卡路 大部 兒童， 輕和需
要體力 動的女性，和 需要久坐男
性，每 建議攝 2,200卡路 輕
男士，經常要體力活動的 人，和要大
量體力 動的女士，每 建議攝
2,800卡路
Exercise
運動
Exercising is the best way to burn fats. In
addition, it can maintain our body health and
It is recommended to work out for at least 30
minutes five days per week.
Methods
方法
Rationales
原理
Action
行動
boost our immune system. However, it is
important to avoid injuries. Regular exercise
can improve the flexibility of muscles.
Combining aerobic exercises and strength
training can help you maintain ideal body
weight and body fat percentage.
Aerobic Exercise
Aerobic exercise helps you burn excessive
calories, increase muscular endurance and
improve cardio-respiratory function. In
addition, it can eliminate the fat accumulated
around organs. The accumulation of fat
around organs can cause heart diseases or
diabetes.
Strength Training
Except keeping the body fat percentage at a
healthy level, muscle training is important as
well. You can train the muscles through
strength training, such as weight-lifting,
training with equipment or bodyweight
exercise.
做運動是最好燃燒脂肪的方法，還能強身健
體，唯須避免 傷 經常做運動可 肌肉更
富彈性，結合帶氧運動和力量訓練， 助維持
理想體 和脂肪比例
帶氧運動
帶氧運動能助您燃燒多餘的熱量， 強肌
肉的耐力，鍛煉心肺 能，還可 消除 聚在
器官的脂肪 當脂肪在體 器官 聚，便
機會引 心臟或糖尿病
力量訓練
除了保持身體的脂肪比例 健康水 ，肌肉訓
Recommended aerobic exercises include
long-distance running, sprinting, walking,
rowing machines, rope skipping, swimming,
bike riding, and so on.
You can vary the duration, intensity and
frequency of your workouts according to your
need, so as to achieve the desired body
shape. Taking dumbbells lifting as an
example, you can lift dumbbells three or four
times a week for 30 minutes.
建議每 運動 5 ，每次最少 30 鐘
建議的帶氧運動包括長跑 短跑 散步 划艇
機 跳繩 游泳 踩單車等等
您可按自 需要，調節運動時間長短 強度和
頻率， 理想體態 舉啞鈴為例，您可
每周做 四次，每次 30 鐘
Methods
方法
Rationales
原理
Action
行動
練也 要 您可 透 力量訓練鍛鍊肌肉，例
如舉 器械訓練，或一些利用自身體 而
行的力量訓練
Water
水份
Studies showed that decreasing sugar-
sweetened beverage consumption will
reduce the prevalence of obesity.
研究顯示，減少飲用含糖飲料 助減低肥胖患
者的比率
Reduce consumption of sugar-sweetened
beverages, which significantly increase the
body mass index (BMI). Eight glasses of
water of 227ml every day is generally
recommended. However, the need varies
from individual to individual, depending on
body size, metabolic rate and the
temperature of the environment. Please
consult your family doctor if necessary.
盡量減少飲含糖飲料， 些飲料會 體質指數
普 為每 8杯水為宜，每杯
227毫 不 ，仍需視 個別身型 新陳
謝率 所處環境的溫度而定 如 需要，請諮
詢家庭 生
Sunlight
陽光
Overweight and obese patients have lower
levels of calcitriol (1,25-
dihydroxycholecalcifero), and a higher risk of
vitamin D deficiency than normal people.
肥胖 痴肥人士體 的活化維他 D 1,25-
二羟维生素 D3 的含量比一般人低，容易患
維生素 D缺 症
In general, sun exposure of 10 to 15 minutes
every day (without sunscreen) in summer
months (April to October) is enough.
一般而言，於四 十 陽光充沛的 份，每
到戶外 10 15 鐘 不塗防曬霜 ， 吸
收足夠陽光
Temperance
節制
Control the portion size
Portion sizes of take-away meals and foods
served at restaurants often exceed the
amount our body needs. This causes us to
eat too much unconsciously.
Stress management
Inappropriate stress management can lead to
overeating or loss of appetite.
• Develop good eating habits from
childhood
• Regular meals and try to eat at the same
time each day. Do not eat late at night
• Eat properly. Eating mainly complex
carbohydrates for breakfast and lunch
(about 70% of the meal), plus a light
supper/dinner.
• Eat slowly and savor the food. Do not skip
Methods
方法
Rationales
原理
Action
行動
Weight Management
Achieving and maintaining an ideal weight lift
your mood, prevent diseases and keep your
overall well-being.
控制份量
外賣或餐廳的份量往往會超出身體所需， 人
不知不覺多
壓力管理
壓力一 管理得不好，便 機會暴飲暴食或茶
飯不思
控制體
維持理想體 ， 助改善心情 預防疾病和維
持健康
breakfast, which will reduce your
metabolic rate.
• Read food labels.
• Keep a food diary and record the food you
eat in meals and the snacks. Log the food
you eat when you feel sad also.
• Exercise regularly and record it in your
food diary.
• Do not eat too much. Eat your favorite
foods in small amount each time if they
are unhealthy.
• Eat less
• When you are in a bad mood, feel
stressed or anxious, do activities such as
taking a walk, painting, photography, bird
watching, walking in the park, thinking
about happy memories, listening to
music, playing musical instrument or
singing your favorite songs. All these help
you feel more relaxed and relieved.
• Assess your energy need, motivation and
commitment, and make a reasonable and
plausible plan. Achieve the goal through
more physical excise and changing your
eating habits. Most importantly, put your
plan into action.
• 從少養 良好的飲食習
• 餐定時，不要深夜 東西
• 食得精明，早 餐 複合碳水化合物為主
建議 總份量的七 ，晚餐 少一
點
• 咀嚼及細味食物，謹記每 都 早
餐 不 早餐會減低新陳 謝率
• 閱讀食物標籤
• 開一本飲食 ，記錄每 正餐和 食
了 麼 還 記錄心情不好時 麼
Methods
方法
Rationales
原理
Action
行動
• 定時做運動，並記錄在飲食
• 勿暴飲暴食，如果愛 的食物不 健
康，每次只 少量就好
• 少一點
• 心情不好或情緒 到困擾時，不妨散步，
畫畫，攝影，觀鳥，到公園散步，回憶快
樂的片段，聽音樂，演奏樂器或哼 歡的
歌，都 助舒 和緩解
• 評估身體熱量需求 動力和決心，然後訂
立合理和可行的計劃， 多做運動和改
變飲食習 來 到目標 最 要的，是坐
言起行
Air
空氣
Research results suggest that exposure to
some air pollutants might increase the risk of
obesity / getting fat, which need further
investigation.
研究指空氣污染 可能增 肥胖和癡肥風
險，但仍 待 一步研究
The air is fresher in the morning. It is recommended to exercise outdoors in the morning, to breathe in the fresh air. 早 的空氣比較清新，建議早 到戶外舒展筋
骨， 吸新鮮空氣
Rest
休息
Stress can affect the quality of sleep. Good
quality sleep can reduce the risk of getting
fat.
壓力能影響睡眠質素 每 睡得好，睡得甜，
助降少肥胖和癡肥的機會
Adequate exercise can improve the quality of
sleep.
適當運動 助改善睡眠質素
Trust
信靠
God is the Creator of mankind. He is familiar
with our makeup. At any time, anyone willing
to enter into the arms of God immediately
becomes His person. God himself will surely
heal and teach him or her to know how to
pursue pleasure, tells right from wrong, and
live victoriously in a world full of temptations.
Jesus promised: "All that the Father gives me
shall come to me; and the one who comes to
me, I will in no wise cast out." (John 6: 37)
Learn how to trust in and depend on God
學習信靠
Methods
方法
Rationales
原理
Action
行動
帝是人類的創造主，祂熟識 們身體的結
構，任 時候只要 人願意投向 帝的懷抱，
就立即 為祂的人， 帝必會親自 治和教
，幫助他們怎樣在 個只知 追求享樂 混
淆是非黑 充滿試探的世界當中 得 的生
活，正如耶 應許 凡父所賜給 的人必到
裡來 到 裡來的， 總不丟棄他
翰福音6:37
Your Healthcare Professional Team 您的專業醫護團隊
Our Lifestyle Medicine Clinic and the Lifestyle Management Center’s NEWSTART® program aim to help
people in need improve their health and quality of life. Participants of the program learn to alleviate symptoms
of a variety of modern health conditions such as hypertension, diabetes, obesity, high cholesterol, heart
disease, and stress through a new, healthier lifestyle.
本院特設養生醫學診所 並由健康生活促進中心 出 新起點健康實踐計劃 旨在幫助參加者
良好的生活模式 強健體魄 改善糖尿病 肥胖 高血脂 心臟病和壓力等都市病
Bookings and Enquiries 查詢及報
Hong Kong Adventist Hospital – Stubbs Road 香港港安醫院─司徒拔道
Lifestyle Management Center健康生活促進中心
Lifestyle Medicine Clinic養生醫學診所
Tel電話: (852) 2835 0555.
Email電郵: [email protected]
Website網站: www.hkah.org.hk
Hong Kong Adventist Hospital –Tsuen Wan 香港港安醫院─荃灣
Lifestyle Management Center健康生活促進中心
NEWSTART® Program新起點健康實踐計劃
Tel電話: (852) 2275 6338
Email電郵: [email protected]
Website網站: www.twah.org.hk
Hong Kong Adventist Hospital – Stubbs Road
香港港安醫院 司徒拔道
Hong Kong Adventist Hospital – Tsuen Wan
香港港安醫院 荃灣
Address 地址 40 Stubbs Road, Hong Kong
香港司徒拔道 40號
Address 地址 199 Tsuen King Circuit, Tsuen Wan, N.T., Hong Kong
Tel電話 (852) 3651 8888 Tel電話 (852) 2275 6688
Email 電郵 [email protected] Email 電郵 [email protected]
Website 網址 www.hkah.org.hk Website 網址 www.twah.org.hk
本單張資料只供參考 不能 替醫
生或醫療專業人士的醫學檢查 診
斷或治療 如 任何健康問題 應
諮詢醫生及醫療專業人士
This material is provided for
informational purposes only and is
not a substitute for medical
examinations, diagnosis,
treatment, or advice provided by a
physician or other medical
practitioners. Should you have any
enquiries, please contact your
doctor or medical practitioners.
