我們的減肥心得 Our Good Ideas of Losing Weight

以下是我們在營養師監督下的減肥過程中所得到的心得。若有任何問題，可以留言或請教相關的專業人仕。
Below are our good ideas about our losing weight under the supervision of a nutritionist. If any question, you may leave a message below or consult a relevant qualified professional.

首先，若在經濟上能負擔的話，最好找專業營養師幫忙，全程監督整個減肥過程，並在整個減肥過程中身體都能保持均衡的營養。如果有任何健康問題的情況下減肥，一定要專業營養師或家庭醫生監督整個減肥過程。
First of all, if you can, it is best to find a qualified nutritionist supervising the whole process of losing weight while maintaining the balance of nutrition inside your body. If you have to lose weight under any health problem, be sure to get a qualified nutritionist or a family physician to monitor the whole process of losing weight.

若然經濟上負擔不來而自行減肥，要留意以下的守則：
If you have to lose weight yourself, you have to watch out the following guidelines:

1. 任何時候，都要以保持身體均衡營養為先，才能進行任何減肥過程。忍着餓並非減肥良方，因為這會破壞身體的營養均衡，長期或會引起大大小小的健康問題。有營養師認為，設計餐單時，留意三低一高：低糖、低鹽、低脂、高纖維。
1. at all times, maintaining the balance of nutrition inside your body is a topmost priority while you are losing weight. Not eating anything is not a good prescription for losing weight, because this will change or destroy the balance of nutrition inside your body, possibly causing big and small health problems in the long run. When making up your own meal, some nutritionists advise to pay attention to the guideline "three lows, one high" - low (not no) sugar, low (not no) salt, low (not no) fat, and high fibre.

2. 甜的、肥膩的、煎炸的和曾經過煎炸過程的、過鹹的食物（如薯片），要少吃（並非完全不吃，祇是少吃，即長時間祇嚐一至兩口左右）。飲茶或咖啡時不下糖，不下有脂肪的奶。果糖都是糖，所以，有果糖的生果，少吃。在外進食時，很多調味的醬料，如柱候汁、咖哩汁、千島汁等，都有較重的糖份或油，進食時要少吃，甚至不吃。順帶一提，一至兩茶匙的糖可以產生大約相等於一碗白飯的熱量，視乎飯碗大小而定，所以，在進食有糖份的食物時要特別小心。
2. anything sweet, oily, deep-fried, pan-fried, or already under deep-frying or pan-frying process, and too salty - such as potato chips - is not good for you to eat too much; eating in one or two bites may be okay within a long period of time. No sugar or non-fully-skimmed milk is added to your drinks. Fruit sugar is also sugar, so fruits with fruit sugar should be taken lightly each day. When you are eating outside, most of the sauces for flavoring, such as curry and thousand island sauce, contain lots of sugar or oil; so take much less or even no sauce. One more point should be mentioned is that one or two spoons of sugar can have the same amount of energy as one bowl of rice, depending upon the size of the rice bowl; therefore, be cautious when you are eating food with sugar as an ingredient.

綜合以上兩點，簡而言之，每一餐都要留意營養要均衡，和要留意油、鹽、和糖的攝取份量。
Summarizing the above two points, simply put, first of all, balance of nutrition is a must for every meal. Then, amounts of oil or fat, salt, and sugar for every meal you take must be closely monitored.

進階問題：有愛吃甜食的人仕，為了想吃甜食，索性少吃一碗或更多的飯或其它澱粉質的食物，以為這樣就可以多吃甜食，最後幾乎所有這類人仕都增重。為甚麼？
Question For Thoughts： Sweet-food lovers, of course, wants to eat sweet food, so they reduce the amount of rice or other food containing carbohydrates that they take; finally almost all of them gain weight. Why?

3. 減肥的重要成功心得，就是忍着食慾。光靠着意志去忍着食慾，成功機會不大（如果能夠光靠着意志就能夠成功的話，你的體重在最初的時候就不會增加啦！）而我們就有以下方法幫助大家，如下：
3. The key factor of a successful weight loss is NOT to go along with your desire for food. Only depending upon your own determination against your food desire may not work well - if your own determination were strong enough, your weight shouldn't have been increased in the first place! So, there are ways to help you out, as below:

3a. 問問自己，並要認真回答，世間好的而美味的食物不少，為甚麼要吃這些致肥的食物？「我鍾意食嗎！」祇是一個放縱自己的藉口，而非一個理智的理由；要減肥成功，就不能恣意放縱自己。這樣的一緩，令自己有緩衝的時間建立忍着食慾的意志，對紓緩食慾會有相當程度的幫助。
3a. Ask yourself and answer seriously, "there is lots of good and delicious food available, why taking food increasing your weight?" "Because I like eating this!" is only an excuse to spoil yourself, which is not reasonable at all. To be successful in losing weight, freely spoiling yourself is not absolutely acceptable. Such a short pause, to some extent, helps for building up your own determination instantly against food desire.

3b. 找一些可以幫助舒緩食慾的替代食物進食，如之前曾作介紹的嘉頓水餅 Canape。
3b. Find some better food to replace your usual snacks. For example, Garden Water Cracker "Canape" has been recommended before.

3c. 較進取但未必適合人人的方法，就是想食致肥食物的時候，祇往不容易日日可去（例如每星期祇可去一次）而提供絕頂食物質素的地方才進食，一來，可提高自身品味，二來，可避免隨時隨地進食致肥食物。高級食肆是一個選擇，不過不是所有高級食肆都能夠提供絕頂質素的食物。避免進入提供自助餐，或任食任叫的食肆。讀者要小心自行訂定和執行的每個細節，能達到減肥目標的才能採用。
3c. A more risky approach - of course it may not work for all people - is that, if you want to eat food causing weight gain, only eat it at which you don't go easily - such as once every week - and food quality is exceptionally good. In this way, you can be more picky in eating such food, so that you are eating less. Classy and expensive restaurants may be the choices, but not every such restaurant may provide food at top quality. Avoid going to restaurants providing buffets or all-you-can-eat options. You should consider every detail of this approach carefully. Only the apporach helping you on losing weight can be adopted.

4. 做運動有助減肥，但運動完畢後，容易肚餓，忍不了食慾的朋友容易中招而大吃大喝，將辛苦得來的做運動成果完全報銷，甚至得出反效果。若閣下有這種情況，就要考慮將運動量或運動劇烈程度減輕，或者隨身帶着少量的替代食品，如水餅，以舒緩食慾。還有一點要注意的，就是太劇烈的運動或要求高的動作容易令人受傷，一旦受傷而不能運動，會影響日後減肥的進程。
4. Doing exercises helps losing weight. However, one may get hungry after exercises; one, who cannot stand against his or her own food desire well, may eat lots of food, cancelling the "rewards" of doing exercises out, or even aggravating one's own weight problem. If this applies to you, consider to do lighter exercises or to shorten the period of doing exercises; you may even bring a small amount of good snacks with you, such as water biscuits, to ease your food desire. One more point to be paid attention is that demanding exercises or movements make people get hurt easily; once you get hurt, it will adversely affect your progress on losing weight.

5. 吃過一頓豐富的飯餐後，在往後的飯餐要清淡和保持營養均衡，直至身體達到滿意的情況為目標。
5. After a very good meal, you have to take much lighter meals with balanced nutrition afterwards, until you get a good body condition.

以上祇是我們小小的減肥心得。歡迎在此分享你在減肥方面的心得。
Above is just our good ideas on losing weight. I would like to hear yours, if any.

信報論壇壇友回應（在下半部份）

Garden Water Cracker 嘉頓水餅 "Canape" - Good Delicious Companion On Diet 美味的減肥良伴

This good companion is found when we are on a diet course, which is also one of the recommendations by our nutritionist helping us to lose weight. Below sounds like an advertising article, but actually it is our real experience.
當我們減肥時所發現的減肥良胖，亦是幫助我們減肥的營養師所推介的其中一款食物。以下好似是廣告繕稿，其實，這是我們真真實實的經驗。

We did try other water crackers available on the market in Hong Kong, but Garden Water Cracker "Canape" is the only one we choose, in terms of price and quality. Needless to say, others are imported, so they are a bit expensive. In addition, to a larger extent, if crackers are in a humid condition while in storage or in transit by water, certainly it adversely affects the crisp quality of crackers. Garden Water Cracker is produced in Hong Kong, so the crisp quality is still kept.
我們嘗試過香港市面上其它的水餅，還是這款在價格上和品質上是最好的。其它的，通常都是外國進口，價格上略貴，這點不消提。況且，相信在很大程度上，在水路運送和存倉的過程中若環境潮濕，都會大大影響餅乾的乾脆程度。嘉頓水餅在本港出品，在這方面所受到的影響便大大減少。

We also did compare the nutrition labels of all water crackers available on the market. One or two have more sodium, a major ingredient of salt, about 500 mg for each 100 grams of crackers. We didn't eat them while we were on diet in the past. Garden Water Cracker only contains 300mg of sodium per 100 grams, outstanding among other water crackers. For other nutrition ingredients, Garden Water Cracker is above average; for example, for each 100 gram of water crackers, it only contains 12.4 grams of fat, which is still outstandingly low among other brands of similar biscuits.
我們亦比較過各款水餅的營養標籤，個別進口品牌的鹽份較高，接近每一百克餅乾含接近500毫克的鈉（食鹽的主要成份），在過往減肥期間我們絕不食用。Garden Water Cracker 在每一百克祇含300毫克的鈉，在這方面都算表現出眾。在其它份量方面，嘉頓水餅在含量上是平均之上，例如在總脂肪含量上，每一百克的水餅祇含12.4克，與其它品牌的水餅相比，嘉頓水餅是偏低的。

For convenience, we can eat each piece of Garden Water Cracker in one bite - no need to worry about the crumbs left all over the place. For most of other water crackers, there is no such convenience.
在方便程度上，每一塊的嘉頓水餅可以一口吃了，免卻隨處餅碎的問題。大部份其它品牌的水餅，在吃用時就沒有這個方便了。

Our nutritionist recommends not to take more than 12 pieces in a day.
根據我們的營養師建議，這款餅乾每日最多衹能吃十二塊。

The only thing we are not happy about is that the price in supermarkets is up from $12.5 to $14.3 around Chinese New Year, which is about 14% up. Oops! Oops! Oops!
唯一令我們有些不快的，就是在農曆新年期間價格上升，由$12.5升至$14.3，升幅有14%。嘩！嘩！嘩！

Below is the detailed nutrition information of Garden Water Cracker per 100 grams:
以下是每一百克嘉頓水餅的營養資料：

Energy / 能量	447kcal / 千卡
Protein / 蛋白質	10.2g / 克
Total fat / 總脂肪 - Saturated fat / 飽和脂肪 - Trans fat / 反式脂肪	12.4g / 克 7.6g / 克 0g / 克
Carbohydrates / 碳水化合物 - Sugars / 糖	71.2g / 克 2.6g / 克
Sodium / 鈉	300mg / 毫克

Above is one of our experiences while we are on the diet. Of course it may not be perfectly fit for everybody. Please consult your family physician or a nutritionist, for your own sake.
以上衹是我們在減肥期間其中一個經驗而已，並不代表會完全適合每一個人。為了個人健康着想，最好還是請教你的家庭醫生或者合資格的營養師。

怎樣應對香港鐵路載客量趨向飽和

最近，香港鐵路（即以往被香港市民稱為「地下鐵」的大型公共運輸公司）宣佈鐵路載客量趨向飽和，令加密班次的空間將盡。在地少人多的香港，究竟有甚麼方法可以應對？

現在，沙中線（即由沙田至中環的鐵路線）已在興建中，當落成後，肯定對現有鐵路線負荷有一定的紓緩。不過，我們都要問一個問題，就是是否可以做得更好？本文的目的就是想在這一方面作出探討。

短期而想當然的方法，就是地面交通工具加密班次，和多開更方便市民的路線，以滿足需求，不過這與政府以大型鐵路為主的運輸政策方針相違背，所以，在這方面能夠做的空間不大，況且，這會令通往市區核心的交通更加擠塞。若然要加密地面交通工具的班次，和多開更方便市民的路線，市區核心道路的設計上一定要有所配合，除了設置巴士專用線之外，更要在巴士專用線鄰近的另一行車線設置禮讓線，其它車輛一定要讓巴士、有載客的士和小巴先行，以加快公共交通流量。這兩條行車線都祇在指定的繁忙時間生效。

當然，構成鐵路載客量飽和的其中一個主要原因，是由內地來的自由行人數比過去大增，社會上對此有很多言論和相對的行為，要減少社會上的怨氣，不再擴大中港融合間的矛盾，有為的政府要在每日自由行人數方面有所限制，令各方面的配套有所紓緩。最近台灣亦祇限每日五千人自由行入境台灣，相信都是對當地社會在這方面的言論作出回應。比香港偌大得多的台灣都祇容許每日五千人自由行，細少而人煙稠密的香港又可以容許多少？

除了限制內地來的自由行人數之外，政府亦應以帶頭羊姿態提倡上下班三班制，即彈性上班制，將現時以九時為主的標準上班時間分為八時、九時、和十時，例如將百分之二十的員工安排在八時上班，百分之六十在九時上班，其餘的在十時上班。這樣，集中在九時上班的人數祇有百分之六十左右，大大紓緩在上班繁忙時間的運輸壓力。

在新鐵路的構建上，可以在每個往不同方向的車站月台兩邊都鋪設路軌，以便加密班次和大大提高營運效率，現時東鐵線沙田站就是最佳例子（當然要整條鐵路線的所有車站都有這種設計才會生效）。就以澳洲悉尼為例，除了可以在繁忙時間將班次加密至每五分鐘有四班列車而毫無難度之外，又可以安排祇停主要大站的特快列車，在不停站的另一邊月台路軌經過，大大增加營運效率。

要解決繁忙時間的交通問題，以致社會上的各種問題，祇要人人一條心，群策群力，沒有甚麼問題是解決不來的。