你會否經常覺得疲倦?這些食物可令你越來越精神!Do you often feel tired? Here are some super foods to help you combat fatigue!

[English version below the Chinese text]

你會否經常覺得疲倦?每種血型的人,如果能夠多吃屬於自己的“超級食物”,就能夠越來越精神!到底這些食物是那些?又有哪些是要戒除的?

以下與大家分享一下每種血型該多吃與該戒除的食物和飲料:

Fatigue-fighting food for Type A - www.eatrighthk.org    Fatigue-fighting food for Type B - www.eatrighthk.org

Fatigue-fighting food for Type O - www.eatrighthk.org    Fatigue-fighting food for Type AB - www.eatrighthk.org

A型:
• 避免吃動物性的蛋白質。
• 主要的蛋白質來源應該是素食,偶爾吃海產。
• 海產方面主要來源應該是含豐富油脂的冷水魚。
• 乳製產品方面,可以吃少量的發酵乳製產品,例如乳酪,但要避免鮮奶和牛奶製品。
• 不要吃太多穀類產品,尤其是用小麥做的食物。
• 吃大量對你有益的蔬菜水果,尤其是含豐富抗氧化劑和纖維的品種。
• 每天喝綠茶,有助增加抵抗力。

B型:
• 每星期吃幾次少至中分量的草飼瘦紅肉(尤其是羊肉和羊仔肉),以增加體力和消化力。
• 避免吃雞肉。
• 定時吃含豐富油脂的冷水魚。
• 定時吃發酵乳製產品,例如乳酪、克菲爾 (酸奶),這些對你的腸胃非常有益。
• 戒除所有用小麥和粟米製造的食物。
• 吃大量對你有益的蔬菜水果。
• 如果你每天都有喝咖啡的習慣,請你用綠茶來代替。
• 除了雞肉和粟米之外,還要避免以下食物:蕎麥、花生、大豆、扁豆、薯仔和番茄。

O型:
• 每星期吃幾次少至中分量的草飼瘦紅肉,以增加體力。吃含豐富油脂的冷水魚。
• 盡量不吃乳製產品。
• 把所有用小麥做的產品戒除。
• 只吃對你血型有益的豆類。
• 吃大量對你有益的蔬菜水果。
• 避免有咖啡因的飲料,例如咖啡和可樂。
• 每天喝綠茶。

AB型:
• 蛋白質的來源主要來自大豆和大豆製品以及海產,不能來自紅肉。
• 避免吃雞肉。
• 乳製產品方面,可以吃少量的發酵乳製產品,例如乳酪,但要避免鮮奶和牛奶製品。
• 不要吃太多的穀類食品,尤其用小麥作的。
• 要完全避免粟粉(包括用粟粉做的醬汁)。
• 吃大量對你有益的蔬菜水果,尤其是含豐富抗氧化劑和纖維的品種。
• 避免喝咖啡,但每天可以喝兩至三杯綠茶。

另外,雖然你可能已聽過很多次,但還是要提醒一下,少吃含有糖份的食物,因爲吃了之後,雖然頓時會感到精神為之一震,但很快的就會產生倦意,這就是所謂的“Sugar Crash”,主要因為血糖飆升造成胰島素大量分泌,但是過了一段時間血糖又快速下降,令人有疲倦的感覺。其實吃精製的碳水化合物也有同一作用,例如下午茶吃個飽,肯定過後會有睡意,不如小睡十五分鐘(”Power nap”),更爲有效。當然,要驅除疲勞,足夠的睡眠和適量的運動都不可缺少,大家請多注意了!

Fatigue-fighting food for Type A - www.eatrighthk.org    Fatigue-fighting food for Type B - www.eatrighthk.org

Fatigue-fighting food for Type O - www.eatrighthk.org    Fatigue-fighting food for Type AB - www.eatrighthk.org

Do you often feel tired? Besides getting enough rest and sleep, did you know that by eating what are considered “super foods” for your blood type would boost your energy and help you combat fatigue in a healthy way? Scroll down to download your food list consisting of such super foods.

Naturally, there are also foods that you should avoid to feel more energetic. Below are the do’s and don’ts when it comes to what to eat and what not to eat, according to each blood type:

Type A
• Avoid or limit animal proteins.
• Derive your primary protein from plant foods with seafood used occasionally.
• Seafood should be primarily richly oiled cold-water fish.
• Include modest amounts of cultured dairy foods in your diet, but avoid fresh milk products.
• Don’t overdo the grains, especially wheat-derived foods.
• Eat lots of BENEFICIAL fruits and vegetables, especially those high in antioxidants and fiber.
• Drink green tea every day for extra immune system benefits.

Type B
• Eat small-to-moderate portions of high-quality, lean, organic meat (especially goat, lamb, and mutton) several times a week for strength, energy, and digestive health.
• Avoid Chicken.
• Include regular portions of richly oiled cold-water fish.
• Regularly eat cultured dairy foods, such as yogurt and kefir, which are beneficial for digestive health.
• Eliminate wheat and corn from your diet.
• Eat lots of BENEFICIAL fruits and vegetables.
• If you need a daily dose of caffeine, replace coffee with green tea.
• Avoid foods that are Type B red flags, especially chicken, corn, buckwheat, peanuts, soy beans, lentils, potatoes, and tomatoes.

Type O
• Eat small to moderate portions of high-quality, lean, organic, grass-fed meat several times a week for strength.
• Include regular portions of richly oiled cold-water fish.
• Consume little or no dairy foods.
• Eliminate wheat and wheat-based products from your diet.
• Limit your intake of beans principally to those that are BENEFICIAL.
• Eat lots of BENEFICIAL fruits and vegetables.
• Avoid stimulants found in caffeine (coffee, colas, etc.).
• Avoid coffee, but drink green tea every day.

Type AB
• Eat soy foods and seafood as your primary protein instead of red meat.
• Eliminate chicken from your diet.
• Include modest amounts of cultured dairy foods in your diet, but limit fresh milk products.
• Don’t overdo the grains, especially wheat-derived foods. Avoid corn flour altogether.
• Eat lots of BENEFICIAL fruits and vegetables, especially those high in antioxidants and fiber. Avoid coffee, but drink two to three cups of green tea every day.

Among all the “avoids,” perhaps the No. 1 avoid is sugar and processed food that contains a lot of hidden sugar. You might feel energized temporarily after eating a sweet treat, but very quickly you would start to experience a “sugar crash.” That’s because your pancreas has produced a lot of insulin to break down that sugar for storage, but after a short while, when the blood sugar level is lowered, you will have the feeling of fatigue again, perhaps even more than before. Eating simple carb foods, such as a bun or pastry in mid-afternoon, could also make you sleepy. If your circumstances allow, why not replace it with a 15-minute power nap instead? Of course, not having sufficient sleep and adequate exercises would contribute to fatigue as well. If you want to feel more energetic, give these a higher priority in your life.

Source: Fatigue and Your Blood Type by Dr. Peter D’Adamo

中文翻譯:《食得型》

你的新年大計已經泡湯了嗎?Making Your New Year Resolutions Work

不知不覺,2016已經過了兩個禮拜!新一年開始之際,相信大家都立了一些新年大計吧?大部份人在節日過後,都會立志吃少一點,多做些運動,希望能夠減磅或健康一些。但有一項研究顯示,百份之九十二的新年大計都泡湯!為甚麽呢?因爲大部份定立大計的人都野心太大,而且目標本身太過籠統,沒有系統性的計劃來支持,那當然容易失敗了。以下有幾個建議,可以幫助你把新年計劃有效地付諸實行:

  • 設立自己能力範圍内、較容易達到的目標。
  • 定立一個明確的期限,以達到目標,例如:在12周内減掉6磅,或者在4周内減2磅。
  • 邀請一位朋友或者三五知己一起接受一個健康挑戰(如:4周挑戰或12周挑戰),然後把自己的進度在社交網站上與他們分享(可以用井號打個標簽:#4周挑戰、#12周挑戰)。如果你想趁新年開始嘗試《血型飲食法》,不妨用一個月時間來挑戰自己,把應該避免的主要食物戒掉,然後一個月後看看身體情況如何。你亦可以在Facebook或 Instagram上的貼子加上#eatrighthk 這個標簽,讓我也能參與你的挑戰。
  • 要事半功倍,就要適得其法,我曾經在一個講座裏提過,“卡路里入、卡路里出”這個概念,其實是行不通的,因爲不同血­型的人,在消化和生陳代謝方面都不一樣。要能有效和輕鬆地減磅,最好的方法是先找出你屬於哪個血型,然後戒掉不適合你血型的食物,同時可以盡情進食對你有益的食物(你不會因此而增磅的),那你根本就不會感到好像甚麽都不能吃了!

如果你沒有看過《食得型》的減磅vs增磅食物名單,請看看這篇關於血型飲食法的簡介吧!試下每一個星期把圖片裏右手邊的其中一樣食物剔除,同時改吃左手邊一樣有益食物。如果一星期太短,你也可以自己調節,把一星期變成兩星期或者一個月都行,總之按照你自己能力範圍來設定目標就好。

祝你有一個充實、健康和快樂的2016年!

Two weeks have already gone by since we entered 2016. A new year, a fresh start! I bet some of you have made New Year resolutions to turn over a new leaf. But did you know that 92% of all New Year resolutions fail? With the most common goals being “lose weight” and “stay fit and healthy,” New Year resolutions are prone to fail because the goals are too lofty or vague, and there are no concrete plans attached to them. Here are some ways to increase the chances of success: Make small, manageable goals, such as lose 2 lbs per month.

  • Set up a specific time frame to achieve each goal, e.g. lose 6 lbs in 12 weeks or lose 2 lbs in 4 weeks.
  • Get a buddy or a group of friends to join a “challenge” game and share your progress on social media, e.g. 4-Week Challenge or 12-Week Challenge (use hashtag #4weekchallenge or #12weekchallenge). If you are interested in trying the Blood Type Diet, I challenge you to stay compliant for one month and record any differences in how you feel. Use hastag #eatrighthk on Facebook or Instagram so I can follow your progress.
  • Find the most efficient method for achieving your goal. When it comes to losing weight, I can’t stress enough a truth that I have mentioned in a previous workshop: “Calorie in, calorie out” doesn’t work! This is because people of different blood types metabolize different foods at different rates. To be efficient, you need to find out what your blood type is, stay away from the foods that your type should avoid, and you’ll find losing weight a cinch. The best thing is that you won’t even feel deprived, as you can simply replace the bad foods with beneficial ones.

If you haven’t seen the “Eat Right” food lists before, have a look at them below. Each week, try to eliminate one item from the right-hand column and add one from the left-hand column.
If you need more time to move away from food that you are attached to, go ahead and prolong the week to two or even a month. Make sure you eat lots and lots of beneficial food, as it won’t make you gain weight!

Try the list for a month, and see if it makes any difference in your weight or in your overall health.

Wish you a happy, healthy and fulfilling New Year!

Type-A-Food_EN_URL

Type B Food List - Eat Right - www.eatrighthk.org

Type O Food List - Eat Right - www.eatrighthk.org

Type-AB-Food_EN_URL

© 除非另外注明,本網站所有文字及圖片的版權均屬《食得型》版主,不得抄襲或盗用。

© Article and photos copyright of 食得型 Eat Right! 2016 (except otherwise indicated).

血型飲食法扭轉一個健康出現紅燈者的生命 Blood Type Diet Turns around Life of a Man Whose Health was Falling Apart

一位三十五歲職業舉重手的脊椎受傷了,開刀以後身體狀況日益衰退,後來她的太太找到血型飲食法,發現原來丈夫是A型,不能像以前練身時每天吃牛扒,於是精心為他炮製以素食爲主的三餐,從過去常吃肉、薯仔、牛奶、蛋糕等,改成常吃各類有益的素食和魚類。一年後,就扭轉了他的健康,雖然過程並不容易,要放棄很多以前習慣吃的食物,但他重獲新生,發覺所作的犧牲都是值得的。

以下是他講述自己一年來健康歷程的擇錄:

“一年之後,我減了65磅,有了腹肌,現在穿的是32號。我不需要餓肚子,晚上仍然享受著一些美味的宵夜,例如乳酪、葡萄乾和生燕麥。有時候,很想吃甜的,我就偶爾會吃一個雪酪。我一生中,第一次感到命運掌握在我手中!”

“我終於發覺,透過飲食來調節身體是可行的,但所挑選的方式非常重要。到底我們在吃為我們加油的食物,還是會傷害我們的食物?不是所有飲食法都能達到你的健康目標。用我的太太打個比方:她是O型血的,燕麥和乳酪對她來講實在太差勁了,所以她碰也不敢碰!她會吃瘦肉、番薯和蔬菜。飲食在我們健康方面佔了九成的席位,其餘一成是運動。所以,花一點時間去研究一下甚麼食物是對你有益的吧!這是我對血型飲食法的一個總結,下面有我過去和現在的照片之對比。今天,我感覺良好!”

A 35-year-old weight lifter, Frank Bouc, saw that his health was falling apart after a lumbar surgery. His wife stumbled upon the Blood Type Diet and decided to cook for his and her blood types (A and O, respectively). Instead of steaks, he started to eat lots of vegetables. The result: The Blood Type Diet has transformed his life 180 degrees. The process was not easy, with lots of sacrifices, but to Frank, it was worth all the troubles. Here are some excerpts of his testimony after one year on the diet:

Excerpt: “A year later, I am down 65 pounds, I have a 6-pack and now wear a size 32. I don’t starve myself; I still enjoy a late night snack of yogurt, raisins and raw oats, and it’s pretty delicious. Every now and then, I splurge on sherbet for my sweet tooth to settle down. For once, I feel in control of my life and my destiny.”

“I have now learned that dieting works, but the type of diet selected is essential. Are we eating food that fuels us or kills us? Not all diets are created equal. Oats and yogurt are horrible for my wife, who is an O blood type, so she stays away from them. Her recommendations call for lean meats, sweet potatoes and green veggies, instead. Diet and rest are 90 percent of the battle, exercise is the remaining 10 percent. Take the time to study what works for you, and, honestly, Just get it done. This is my review on the Blood Type Diet. Below are before and after pictures of me, and I feel pretty great.”

2013

2014

相關文章:

Blood Type Diet Complete Review One Year Later Before and After Results

血型飲食法見證:Josh (O型)Blood Type Diet Testimonial (Type O)

© 除非另外注明,本網站所有文字及圖片的版權均屬《食得型》版主,不得抄襲或盗用。

© Article and photos copyright of 食得型 Eat Right! 2015 (except otherwise indicated).

《食得型》工作坊 Eat Right Workshop

《食得型》於11月23日在香港舉辦了第一次工作坊,介紹了血型飲食法對健康的好處,以及如­何用適合自己血型的食物來代替不健康的食物。其中提到體重問題。對於“減肥”一事,過­去大家可能都著重於如何控制熱量、如何去數卡路里,但這個概念其實是錯的,因爲不同血­型的人,在消化和生陳代謝方面都不一樣。想知道更多,請看這個工作坊的片段:

The first-ever Eat Right Workshop was held in Hong Kong on November 23. The workshop gave a brief introduction to the Blood Type Diet and how it can benefit our health. Examples were given to illustrate how healthier choices can substitute food that is not right for a particular blood type. The subject of weight was touched on. The conventional concept of “calorie in, calorie out” was debunked, based on the fact that people of different blood types digest and metabolize food differently. Below is a video excerpt of the workshop (Cantonese):

© 除非另外注明,本網站所有文字及圖片的版權均屬《食得型》版主,不得抄襲或盗用。

© Article and photos copyright of 食得型 Eat Right! 2015 (except otherwise indicated).

血型飲食法見證:Josh (O型)Blood Type Diet Testimonial: Josh (Type O)

23歲的Josh,O型血,自幼很多病痛,但自從同事向他介紹 《不同血型,不同飲食》這本書之後,他便開始根據O型餐單飲食,結果過去的大小病痛都逐一消失,而且還開始充滿精力。後來他跟一些朋友和女友介紹了這種飲食方式,結果身體都有意想不到的改善,而且女友在不用多做運動的情況下,頓時瘦身。請聽下Josh的故事吧!

23-year old Josh, with Blood Type O, has been suffering from numerous ailments since he was a child. One day, his colleague introduced “Eat Right 4 Your Type” to him. After reading it from cover to cover, he decided to give the Blood Type Diet a try. As a result, his ailments disappeared one after another, and he is experiencing an unprecedented boost in energy to last him through the whole day. Later on he recommended his friends and girlfriend to try it, and they also were pleasantly surprised. His Type-A girlfriend even slimmed down without having to do an additional exercise. Have a listen to Josh’s story!

茹素者比“食肉獸”健康?

Meet or Veggies

過去有不少研究顯示素食能降低很多疾病的發病率,包括某些癌症、心臟病、糖尿病、高血壓以及肥胖。最近,美國一項大規模醫學研究更揭示,素食能大大減少某些癌症的風險,其中結腸直腸癌的發病率與對照組相比下降22%。另外,美國有一本書,叫做《中國研究》”The China Study”,作者Joseph Campbell在中國收集數據和案例後,總結吃素是預防癌症的最好方法。這本書幾年前非常暢銷,看了它的人,有不少都開始奉行素食。

可是,事實上,食素到底是否真的比較健康?去年,在奧地利有研究發現,素食者的健康質素比食肉者差,易有敏感症,罹患心臟病及癌症的風險亦增加五成。

爲何這些科學研究會有那麽大的出入?

筆者在不同的博客裏看過不少素食者的“自白”,身邊也有不少茹素朋友,他們都是因爲某些理想主義或宗教原因而放棄吃肉的。但是,有些表示在吃素一段日子後,身體終於吃不消,越來越虛弱,但因爲理念上的執著,所以不願意吃肉甚或吃魚。有些就開始問自己:到底爲了一些理念,值得放棄健康嗎?

其中有一篇自白的文章,比較短,很容易看,讓我向大家推薦以下:Yes, I’m Eating Meat To Cure My Chronic Illness

另外,在美國有位麥可拉醫生(Dr. Joseph Mercola),寫過一篇文章,提出《中國研究》這本書的流弊。他指出,書的作者根本沒有看症的臨床經驗,收集的數據也非常片面,科研的基礎不夠紥實。他本身看過很多病人,發現有些素食者病入膏膚,有的還頻臨死亡的邊緣,後來得出一個結論,就是不同的人,身體有不同的需要,在美國,大約有三份之一的人會適合吃素,但其餘的就必需有動物性蛋白質,而在其他國家,這個比例可能會不一樣。

其實,《血型飲食法》的始創人彼得•戴德蒙自然療法醫生(Dr. Peter D’Adamo),其父親,詹姆斯.戴德蒙(Dr. James D’Adamo)自然療法醫生,自1957年執業以來,留意到衆多病人中,有些對素食和低脂飮食反應良好,但某些的情况就不見改善,有些甚至反應惡劣。最後,他得出的結論是,不同血型的人,都有屬於自己不同的健康之道。到了彼得•戴德蒙醫生進入自然療法醫學院進修時,便把這個假設,用科學實驗和研究方法來認證,最後把多年累積的臨床經驗和科研結果,集大成而推出《血型飲食法》。這個飲食法,提倡所有血型都要進食大量蔬菜和適量水果,但A型血的人士就要以某些豆類、堅果、魚和海產等作爲蛋白質的來源;O型則適合以肉類、魚類和雞蛋作爲主要蛋白質的來源;B型除了進食肉類和某些魚類,還可以加入乳類產品作爲蛋白質來源;而AB型吃的則是A型和B型的混合餐單。每種血型人士每天大約應該攝取的營養比例如下:

ER4YT_Montage

 

如此根據個人的遺傳特性而進食,很自然便會達到健康的效果,也不必去猜測到底自己是不是適合吃素了。

當然,因爲宗教原因而吃素的人士,他們的決定應該絕對受到尊敬的。但是,對於長期吃素、健康開始出現問題的朋友,或者他們沒有得到全面的資訊,所以做出對身體有害的決定,那可能是時候三思以下。筆者過去也非常信奉素食的理念,我本身是O型的,幾年前曾吃素半年(而且還是生食),結果貧血、胃酸倒流,痛苦不堪。後來得知《血型飲食法》後,開始吃紅肉,一星期内便把這兩種持續了半年的問題解决了。那時,我終於明白,吃紅肉對我來講是多麽重要。同時,我也看了一本叫做”The Yoga of Eating” (《食之瑜伽》)的書,明白了萬物循環再生的哲理,同時知道在吃肉的同時,如何做出較人道的選擇,那在對得起良心之餘,又能保持健康,真是一舉兩得。

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血型飮食法背後的科學根據

 

血型與一些常見疾病的關係

Doctor-and-Child-Patient

每一種血型的人患不同疾病的機會率都不一樣,科學研究發現:

AB型比較其他血型的人較容易患腦部認知性和記憶性的疾病,例如老年痴呆症。

AB與A型的人,由於消化腸道裏幽門螺旋桿菌的影響,以致比其他血型的人較易患上胃癌。

A型者由於血液是各血型中濃度最高的,所以患上心藏疾病如高血壓、冠心病等的機會最高。另外,A型較容易患上貧血,這是因爲胃酸非常低,以致不能有效地吸收維他命B12。

O型比其他血型的人患心臟病的機會少得多,最高風險者為A及AB型。另外,O型也是患胰腺癌機會最低者,其他血型,尤其是B型,患胰腺癌的機會偏高。另外,過去筆者也提過,O型血者患二型糖尿病的機會比其他血型人士小。(不過,常吃小麥(麵粉)、粟米和奶類產品的O型,患乙類糖尿病的機會還是比較高的。而經常吃肉類和奶類產品的A型人,也是乙類糖尿病的高風險者。)

O型並非百毒不侵,他們其實也經常有幽門螺旋桿菌在消化腸道裏出現的情況,但幽門菌在O型體内所引致的疾病並非胃癌,而是胃潰瘍。除了胃潰瘍和胃酸倒流之外,O型最常患的就是敏感性疾病,例如花粉症和哮喘。B型就最不容易患敏感性疾病。

這些消息似乎駭人聽聞,但其實自然療法醫生彼得•戴得蒙在差不多二十年前已經做出了以上以及更多有關血型和病理的觀察。在他的著作”Eat Right 4 Your Type”(中文版《不同血型 不同飲食》)中已詳細地談及,並且設計了《血型食療法》,讓不同血型的人根據自己的健康特徵而進食及做運動,利用後天的影響(表徵遺傳學/epigenetics) ,挑戰大衆以爲遺傳特徵是不能改變的思維。所以,遺傳因子並非注定你一定會患家人曾患的疾病,或者相同血型較易患的疾病。所謂“人可勝天”,這就在乎如何利用最科學的方式而作出後天的調節了。

相關文章:

5 Things Your Blood Type Says About Your Health

O型血者患糖尿病的機會比其他血型人士較細

© 除非另外注明,本網站所有文字及圖片的版權均屬《食得型》版主,不得抄襲或盗用。

© Article and photos copyright of 食得型 Eat Right! 2015 (except otherwise indicated).