每天5分鐘，4週享瘦一身輕：真人實證，甩肉35公斤專業主廚

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9789869380270

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商品编号：9789869380270

<img alt= 2000.jpg src=https://img.alicdn.com/imgextra/i1/1605182537/TB249Z2aFXXXXaQXXXXXXXXXXXX_!!1605182537.jpg> <p></p><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>每天5分鐘，4週享瘦一身輕：真人實證，甩肉35公斤專業主廚，親自設計149道低卡快速料理×每招1分鐘，70招隨時可動塑身操＝打造纖瘦健康曲線，絕不復胖體質</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>作者： 謝長勝（Marco）, 胡孝新（Energy）  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>出版社：日日幸福  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>出版日期：2017/02/08</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>語言：繁體中文</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>定價：450元</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>ISBN：9789869380270</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>叢書系列：運動場playground</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>規格：平裝 / 352頁 / 17 x 23 cm / 普通級 / 全彩印刷 / 初版</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>出版地：台灣</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>內容簡介</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>70招超簡單瘦身操，人人都會，每招只要1分鐘，讓你坐著趴著躺著都能瘦；</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>成功甩肉35公斤的專業廚師，親自設計149道高CP值低熱量食譜，</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>讓你澱粉、肉類、甜點照樣吃，越吃越健康。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>就讓體適能教練與專業主廚聯手合作，帶你享瘦快樂美味生活！</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>健康飲食＋適度運動＋快樂生活＝健康完美人生。維持健康身體與完美身型的祕訣在哪裡？就是健康吃，盡情而且用安全方式運動！什麼是安全運動？如何運動才不會受傷？Energy教練將透過運動動作設計「基礎版、加強版、輕鬆版」，逐一清楚講解操作方法，而且明確指出容易犯錯的危險動作，不分年齡層與性別，讓大家可以放心照著祕笈練功，享受運動，不會走火入魔！</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>曾經是118公斤胖子的Marco成功甩肉35公斤，親自設計149道低卡快速的多元料理，符合運動後能快速完成或上班族能簡便操作的美味餐點，並且由專業營養師精算每道食譜所含熱量與營養分析，能確實達到健康瘦身的效果。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>◎運動篇</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>很多人在積極運動後，依然無法讓自己的體重減輕，甚至反而更胖。本書循序漸進設計六大單元：「最棒的熱身、不再氣喘呼呼、提升代謝保骨質、挑戰自我極限、男女都愛線條、龍骨超穩定」。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>◎食譜篇</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>打破瘦身料理不美味的迷失，提供運動前、運動後適合的料理。包含「必需美好醬汁、我愛吃配菜、溫暖人心湯粥、開心吃大量沙拉、滿足身心靈主菜、一定要有澱粉、彩色心情輕食、活力好氣色飲品、幸福甜蜜點心」。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>◎重複使用的計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>兩位作者貼心設計四星期運動與飲食計畫表、四星期食材採購計畫表，為大家節省時間與解決食材浪費的困擾。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>本書特色：</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>◆特色1 選擇適合個人強度運動</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>每項運動除了正常強度版，也附上加強版、輕鬆版，可以依照個人所能負荷的狀態挑選適合的強度與難易度。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>◆特色2運動危險NG叮嚀</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>每項運動都有NG危險提醒，能避免可能的運動傷害，讓大家快樂運動。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>◆特色3空間與對象不受限</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>所有運動項目不局限於任何空間與時間，隨時隨地可操作，而且不受年齡與性別限制，全家人、男女都非常適合。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>◆特色4 天天吃不同的快速低卡料理</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>由專業主廚設計符合運動後能快速完成，或是上班族能簡便操作的美味餐點。並且提供帶便當裝盛方法與外出飲食原則等叮嚀。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>◆特色5專業審訂與見證者分享</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>有營養師確實把關熱量，相關專家審訂，以及相關人士確實執行與見證，讓大家了解運動與親自烹調的樂趣。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>◆特色6貼心規劃四星期運動與飲食計畫、食材採購計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>讓你不必花太多時間與心思就可以立即按表操課，更能確實掌握食材的使用狀況與不浪費。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>各界菁英肯定推薦：</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>簡豪志（永恆美診所、永安診所 執行長）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>謝從華（美國有氧體適能協會教育總監）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蔣偉文（幸福主廚）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蔡葉榮（國立台北教育大學體育學系教授兼總務長）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>劉博仁（台北菁英診所功能營養醫學中心營運長）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>黃經典（健行科技大學餐飲專技助理教授）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>黃景龍（台灣國際廚師協會理事長）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>花祥育（手作飲品職人）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>陶韻智（MeMe直播總經理）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>陳麒文（新竹大華科技大學餐飲管理系系主任）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>陳凝觀（健康好生活主持人）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>陳之穎（北投老爺酒店主廚）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>理奧客（GQ風格部落客）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>張斯蘭（內湖國泰診所營養師）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>洪素卿（資深醫藥記者）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>柯俊年（古華花園飯店行政主廚）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>林美慧（烹飪名師）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>加賀美 智久（名模主廚）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>（以上依姓氏筆畫多至少排列）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>作者介紹</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>作者簡介</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>地中海料理講師  謝長勝（瘋狂Marco）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>曾經是一個體重達118公斤的胖子，在選擇地中海飲食與烹調方式後，於兩年內成功減重35公斤，至今依然持續減重中，而且身體機能更健康。擅長西式及義大利料理，更喜歡運用台灣食材，搭配西式料理風格，希望看到大家在吃美食的愉悅表情。平時經常受邀參與平面、網路及電視媒體採訪，分享廚藝與瘦身心得。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【現職】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>文化大學教育推廣部 地中海廚藝教室專任講師</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>你知我知好學網 地中海廚藝教室專任講師</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>義大利國立品油師協會（O.N.A.O.O） 認證初級品油師</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【經歷】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>誠品行旅 The Chapter西餐副主廚</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>北投大地溫泉酒店 喜歡義大利廳副主廚</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>台北喜來登飯店 比薩屋義大利餐廳領班</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>「健康好生活」電視媒體固定來賓</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【著作】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>《Crazy Marco地中海料理教室：500大卡以內111道高CP值超美味瘦身餐》</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>體適能運動教官  胡孝新（能量Energy）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>曾經是街舞團長、游泳教練、田徑隊長、專業體適能老師，現在為美國體適能與台灣愛派對協會教官。多元運動生涯，造就完善不失趣味的教學，更因此擅長動作分析與快速調整強度的反應，常帶動大型活動或教學影片示範，期許讓更多民眾養成良好運動習慣。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【現職】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>各大俱樂部團體課程師資</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>南港軟體園區MyClub俱樂部私人健身課程教練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>美國有氧體適能協會教官</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>台灣愛派對體適能學院講師</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【經歷】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>「88健康有方」電視節目固定來賓</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>台安醫院 運動中心私人教練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>2016 Taiwan 體適能大會主講師</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【學歷與證照】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>國立台北教育大學體育學系畢業</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>美國有氧體適能協會AFAA團體有氧運動GEI教官</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>美國有氧體適能協會AFAA個人體適能顧問PFT認證教練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>美國有氧體適能協會AFAA拳擊體適能PBT認證教練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>台灣 iParty Fitness Academy iEnergy講師</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>台灣 iParty Fitness Academy iWalk助理講師</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>美國有氧團體課程Spinning（飛輪）二星師資</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>美國有氧團體課程YOGAFIT Level 2&孕婦瑜珈師資</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>美國有氧團體課程PIYO strength彼瑜塑身認證師資</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>澳洲M.E.T（動作效益化）訓練系統合格教練證照</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>台灣運動休閒產業經理人協會現場管理實務經理人認證</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>中華民國健身運動協會體適能健身C級指導員證.</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>中華民國軟組織鬆動協會Foam Roller Exercise Fundamental 認證</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>中華民國游泳裁判教練協會游泳C級教練證&適應體育游泳教練證</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>台北市體育總會田徑協會田徑C級教練證</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>目錄</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>推薦序1簡豪志（永恆美診所、永安診所執行長）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>推薦序2謝從華（美國有氧體適能協會教育總監）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>推薦序3蔡葉榮（國立台北教育大學體育學系教授兼總務長）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>推薦序4劉博仁（台北菁英診所功能營養醫學中心營運長）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>推薦序5張斯蘭（內湖國泰診所營養師）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>推薦序6林美慧（烹飪名師）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>＊以上按姓氏筆劃多至少排列。</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>作者序1謝長勝Marco（地中海料理講師）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>作者序2胡孝新Energy（體適能運動教官）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>如何使用本書</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>附錄：四星期食材採購計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>Part1效果100分最佳觀念—入門篇  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■理所當然的健康瘦  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>學會操控身體的能力  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>不健康方式的瘦很危險</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>克服環境與心理因素</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■事半功倍的運動常識</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>避免變胖的大絕招</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>運動時的穿著很重要</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>不同時段運動的注意事項</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>運動前中後的飲食內容</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■準確的天然心跳錶</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>呼吸強度自覺量表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>運動自覺強度量表（RPE）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>運動強度VS運動難度</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>計算個人需要的運動強度</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>簡單有效的運動評估</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■運動小幫手發揮大效果</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>使用泡棉滾筒的注意重點</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■準備外帶便當重點</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>製作便當的最佳時機</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>善用燜燒罐</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>分層或分格便當盒</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>便當蒸煮或微波時間    </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■在外用餐應該如何挑選</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>能吃食物就不要吃食品</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>避免攝取太多精製加工品</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>外食時選擇餐點的重點</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>善用飲食與採買計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■真人實證運動與飲食分享</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蔣其叡（美商台灣惠普全球科技股份有限公司 產品經理）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>張曉茹（國泰人壽保險股份有限公司 財務企劃部襄理）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>林展吉（美商伊頓飛瑞慕品公司 東亞台灣區協理）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>王麗惠（和利財務顧問股份有限公司 財務部協理）</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■烹調好幫手料理出美味</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>Part2超強1分鐘健康操—運動篇</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■四星期運動計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>第一星期 基礎體能</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>第二星期 肌肉生長</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>第三星期 循環訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>第四星期 調整恢復</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■避免受傷的運動叮嚀</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>檢視站姿是運動的基礎</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>找回軟Q身體減少肌肉疼痛</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>通暢肌筋膜活動度更自在</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【最棒的熱身】   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>上下掌推</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>抬膝雙手壓     </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>髖關節環繞    </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>肩關節環繞   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>側向移動</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>胸椎流動   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>髖膝踝前屈後伸</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>登山跨步扭轉  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>毛毛蟲運動</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>踏點步脊柱扭轉    </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>頂天立地   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>脊柱流動  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【不再氣喘呼呼】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>登階運動   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>坐下起立</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>快速小碎步</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>後勾跑步</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>前踩弓步</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>跳繩姿勢</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>開合跳</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>棒式開合跳</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>手撐蛙跳   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>登山進行式   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【提升代謝保骨質】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>二頭肌力訓練    </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>三頭肌力訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>肩膀三角肌後側訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>肩膀三角肌前側訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>胸部肌群訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>上背肌群訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>下背肌群訓練    </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>臀部肌群訓練  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>大腿前側肌群訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>大腿後側肌群訓練   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>大腿內收肌群訓練  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>大腿外展肌群訓練  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>小腿前後側肌力訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>腹部肌群訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【挑戰自我極限】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>抬腿跑   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>深蹲跳</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>弓步深蹲跳</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>溜冰跳</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>單腳後踢再抬膝跳   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>站與跪的轉換</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>肘撐與手撐轉換   </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>伏地挺身開合跳</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>棒式手碰腳</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>波比跳  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【男女都愛線條】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>消除煩人掰掰袖</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>打造衣架子肩</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>集中塑胸操</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>抬頭挺胸超自然  </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>窈窕美背線條       </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>找回健康S曲線     </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>性感馬甲線        </strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>緊實腰腹贅肉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>完美V形人魚線</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>打造下腹部線條</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>集中翹臀術</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蜜大腿訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>完美小腿曲線</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>均勻臀腿線條</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【龍骨超穩定】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>側屈拉伸操</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>坐姿脊柱伸展</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>靠牆蹲坐</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>單腳站立捲腹運動</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>單腳站立脊柱扭轉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>坐姿V形平衡</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>四足跪姿平衡訓練</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>單腳站立前屈姿</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>側棒式系列</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>全身核心肌群系列</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>Part3高CP值低卡美味—食譜篇</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■四星期飲食計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>第一星期 飲食計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>第二星期 飲食計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>第三星期 飲食計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>第四星期 飲食計畫表</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■飲食與運動的微妙關係</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■提升代謝率食物</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>酵素減少中性脂肪累積</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>大豆角質降低體內膽固醇</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>木質素活化腸道功能</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>咖啡因利尿與燃燒脂肪</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>維持身體健康輔脢</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>氨基酸增加肌肉組織</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■減重必備高纖食物</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>有飽足感熱量低</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>減少腸道吸收熱量</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>穩定血糖與降低血脂肪</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>高纖藏在什麼食物</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■保骨本保鈣食物</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>陽光有助骨骼中鈣質的累積</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>運動能強化骨骼與肌肉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>含豐富鈣量的食物</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>抗發炎食物</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>慢性發炎是老化的起因</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>抗發炎食物哪裡找</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>類黃酮能預防發炎</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>■排乳酸食物</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>乳酸堆積的原因</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>排除乳酸堆積的方法</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>排除乳酸的最佳食物</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【必需美好醬汁】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>快速酪梨醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>黑胡椒風味毛豆醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蘋果膠原蛋白果醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>豆漿藜麥抹醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>小黃瓜優格</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蜂蜜優格</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>萬用橄欖油醋醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>紫蘇梅子醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>黃檸檬油醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>香芹初榨橄欖油醋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>彩椒橄欖油醋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>香蔥胡椒橄欖油醋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>雙色小番茄黛絲醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>馬可牌和風醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>南洋風味酸辣醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>好用金針菇醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>檸檬蔬菜萬用烤肉醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【我愛吃配菜】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>馬克杯蒸蛋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>香菇小魚蒸蛋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>苦茶油風味雲耳炒蛋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>初榨橄欖油香料炒蛋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>水煎蛋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>一百分水煮蛋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>金針菇醬涼拌彩蔬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>汆燙綠色森林</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>小番茄黛絲醬鴻禧菇</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>馬可老師黃金泡菜</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>重要的水煮蔾麥</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>百里香烤香甜馬鈴薯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>初榨橄欖油燜蔬菜</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>黃檸檬燒烤蔬菜</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>橄欖油蒜香燜高麗菜</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>香蔥油醋烤帶殼玉米筍</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>和風醬燴炒任選三種菇</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>薑香杏鮑菇炒雲耳</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>迷迭香薑味煎南瓜片</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>燙你愛吃的葉菜類</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>快速版普羅旺斯燉菜</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>輕味噌燉煮雙色蘿蔔</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【溫暖人心湯粥】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>雞高湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蒜頭冬瓜燉雞湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>巫婆叫馬可燉湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>八珍燉煮雞腿湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>加速版南瓜牛奶湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>鮮甜絲瓜奶香湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>海帶小魚高鈣排骨湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【同場加映】海帶小魚高鈣排骨粥</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>鴻禧菇牛奶味噌湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【同場加映】鴻禧菇牛奶味噌粥</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>巫婆愛吃早餐湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>紅蘿蔔陽光堅果湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>清燉牛肋蔬菜湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>真正玉米濃湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>豆漿果乾燕麥粥</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>白花椰菜藜麥湯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>元氣蜆精菠菜糙米粥</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【開心吃大量沙拉】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>嫩烤薑黃雞胸沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>櫻桃鴨胸山藥沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>牛小排溫野菜沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>烤茄子小番茄沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>馬可特調高麗菜沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>自己決定快速油醋沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>亂切生拌鮭魚沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>任性決定花枝沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>彩椒油醋醬雞肉罐沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>青木瓜海鮮堅果沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>翠綠藜麥花枝沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>綠花椰菜鮪魚雞蛋沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>脆口魩仔魚馬鈴薯沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>泰好吃涼粉蝦沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>橄欖油爐烤海鮮蔬菜沙拉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【滿足身心靈主菜】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>和風薑汁燒梅花豬肉片</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>南洋酸辣醬烤松阪豬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>味噌竹筍燉煮梅花豬肩胛</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>紅蘿蔔燉煮梅花豬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蔬果烤肉醬烤牛小排</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>香芹黑橄欖豬肉煎餅</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>秋葵牛小排和風卷</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>迷迭香橄欖油烤半雞</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>香料鮮嫩烤雞胸肉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>白酒燜煎香雞腿黛絲醬</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>低脂豆腐水煎雞肉餅</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>不是獵人式燉</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>薑黃蔬菜慢燉棒棒雞腿</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>洋風雞腿蔬菜煮</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>黃檸檬油醬烤雞翅</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>黑胡椒風味快速海蝦</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>香蔥油醋香烤鯛魚排</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>和風三星蔥烤紙包鮭魚</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>紫洋蔥燜煎薄鹽鯖魚</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>豪邁燒烤花枝</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>地中海風味燉煮花枝</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>南瓜燴煮花枝假燉飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>香料燜煎蔬菜鮭魚</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>義大利葡萄醋快炒蘑菇蝦</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>薑燒絲瓜小卷</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>醋香小卷炒茭白筍</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>懷念香蔥蒸魩仔魚</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>白葡萄酒燴煮蛤蜊</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>枸杞花雕草蝦</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【一定要有澱粉】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>紅黃藜麥蒸飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>香菇糙米</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>初榨橄欖油拌五穀飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>薑黃台梗9號米飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>月桂香米飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>茶油香黑米飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>鯖魚雞粒玉米炒飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>花枝丁彩椒炒飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蝦仁紅黃蔾麥炒飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>牛肉茭白筍丁炒飯</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>嫩化雞胸薑黃炒關廟麵</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蘑菇牛肉醬拌喜歡的麵條</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>清燉牛肉蔬菜家常麵</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>金針菇醬拌花枝天使冷麵</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>小惡魔海蝦義大利麵</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>南洋咖哩肉醬拌喜歡的麵條</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>馬可過橋米線</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【彩色心情輕食】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>酪梨豆腐墨西哥捲餅</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>紫蘇梅雞肉芽菜卷</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>嫩烤雞胸全麥三明治</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>青木瓜海蝦米紙卷</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>小魚馬鈴薯沙拉法國麵包</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蘑菇炒海蝦開放式三明治</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>地中海鮪魚醬全麥吐司</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>水煎蛋生菜全麥吐司</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>小黃瓜雞肉優格法國麵包</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【活力好氣色飲品】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>粉紅師母大人</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>淺紫戀情</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>鮮黃團隊</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>紅色微風</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>奇亞籽奇異果汁</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>超級花青素</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>山藥蜂蜜蘋果汁</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蜂蜜奇亞籽飲</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>決明子麥茶</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>黑芝麻山藥豆漿飲</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>豆漿紅黃藜麥飲</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>薑黃蜂蜜水</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>浩克香蕉菠菜奶昔</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>亞麻籽油木瓜果昔</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>巧克力香蕉豆漿奶昔</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>酪梨薄荷堅果奶昔</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>【幸福甜蜜點心】</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蜂蜜黑豆煮</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>橙汁黑豆地瓜球</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>蔾麥豆漿豆花</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>優格香蕉水果冰淇淋</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>麗絲鈴白酒冰沙</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>黑豆天使芝麻蛋糕</strong></span></span></div><div><span style=color:#0000ff;><span style=font-size:18.0px;><strong>手工燕麥堅果餅乾</strong></span></span></div>