第四十八期-文职雇员健康生活-职业安全健康局.pdf

安全健康通訊 2017 年3 月 March 2017 文職僱員 健康生活 Healthy lifestyle for sedentary workers 在職人士生活繁忙，節奏急速，容易養成不健康的生活方式，而這些不良習 慣更容易誘發多種嚴重疾病的高危因素，包括肥胖、高膽固醇等，增加患上 嚴重疾病的機會。我們應從飲食及運動着手，在日常生活中要保持良好健康 習慣，才能建立健康及豐盛的人生。 The busy fast-paced work pattern has made sedentary workers prone to living an unhealthy lifestyle. Some of the bad habits may easily induce high-risk conditions, including obesity and high cholesterol, for multiple severe illnesses and increase the chances of getting such illnesses. We should start developing good habits through diet and exercise to build a sound and healthy life. 健康生活 Healthy Life 健康生活方式是指實行良好的健康習慣，戒除不良的習慣，包括： • 實行健康飲食、恆常運動 • 保持心理健康、妥善處理工作壓力 • 拒絕吸煙、避免過量飲酒 A healthy lifestyle means adopting good habits and quitting bad ones, which includes: • Practising a healthy diet and regular exercise • Maintaining mental health and properly handling work stress • Quitting smoking and avoiding excessive drinking 健康飲食 Healthy Diet 我們應依照「健康飲食金字塔」的原則飲食，以穀物類為主，並多吃蔬菜及水果，進食適量的 肉、魚、蛋和奶類及其代替品，減少鹽、油、糖分；並以去肥剩瘦，低油量的烹調方法如蒸、 燉、炆、烚、白灼等或用易潔鑊煮食，以求達致健康飲食。 Follow “Healthy Eating Pyramid”: Grains should be taken as the major dietary source. Eat more fruit and vegetables. 成年人的健康飲食金字塔* ： A Healthy Eating Pyramid for adults*: Have a moderate amount of meat, fish, egg, milk and their alternatives. Reduce salt, fat/oil and sugar. Trim fat from 穀物類 3 至8 碗 meat and choose low-fat cooking methods such as Grains 3-8 bowls steaming, stewing, simmering, boiling, scalding or cooking 蔬菜類 最少3 份 with non-stick frying pans in order to maintain a healthy Vegetables at