感恩所有报馆的报道 🙏
谢谢 💓 丽玲姐姐爱你们 🥳

抗疫时期应有✅的理财💰知识

谢谢南洋商报 💓 南洋商报 Nanyang Siang Pau
https://www.enanyang.my/北马/槟财务规划委员会-711联办中文理财论坛

谢谢中国报 💓 China Press (中國報)
http://penang.chinapress.com.my/20210630/%E7%96%AB%E6%83%85%E4%B8%8B%E7%9A%84%E7%90%86%E8%B4%A2%E7%9F%A5%E8%AF%86%E8%AE%BA%E5%9D%9B-711%E7%BA%BF%E4%B8%8A%E7%BA%A6%E5%AE%9A%E6%82%A8/

谢谢 光华报 💓 光华日报 Kwong Wah Yit Poh
https://www.kwongwah.com.my/20210630/%E6%8A%97%E7%96%AB%E6%97%B6%E6%9C%9F%E5%BA%94%E6%9C%89%E7%9A%84%E7%90%86%E8%B4%A2%E7%9F%A5%E8%AF%86%E8%AE%BA%E5%9D%9B%E7%BA%A6%E5%AE%9A%E6%82%A8%EF%BC%81/

谢谢光明日报 💓 Guangming Daily-光明日报
https://guangming.com.my/%e6%aa%b3%e8%8f%af%e9%9d%92%e5%9c%98%e7%90%86%e8%b2%a1%e8%ab%96%e5%a3%87-%e8%ab%96%e7%96%ab%e6%9c%9f%e7%90%86%e8%b2%a1%e5%8e%9f%e5%89%87%e7%9f%a5%e8%ad%98

谢谢 💓
https://cforum.cari.com.my/forum.php?mod=viewthread&tid=4284590&extra=

谢谢 💓
https://hotlah.cari.com.my/portal.php?mod=view&aid=154665

谢谢 星州日报 💓
https://www.sinchew.com.my/content/content_2511737.html

谢谢 💓 南洋商报 - 北马区
https://www.enanyang.my/北马/不仅储蓄-投资也是理财

谢谢 💓 The Star The Star
https://www.thestar.com.my/metro/metro-news/2021/07/15/pandemic-driven-financial-habits

Facing financial problems during the fighting periods against the pandemic

Dr Tan Chuan Hong: Welcome to free registration for attending 711 Mandarin Personal Financial Planning Forum.

The Chairman of the Malaysian Financial Planning Council Penang Chapter, Dr. Tan Chuan Hong urged the public to register to join the forum which will be held on July 11 (Sunday) at 2:30 pm. The forum “Knowledge, Attitude and Implementation of Personal Financial Planning during the Fighting Period against the Pandemic" is organised by Penang Chinese Town Hall Youth together with live broadcaster "Ling Listening to Your Heart".

He said that during the fighting period of more than a year against the pandemic, many people are facing financial pressures and suffering from mental illnesses such as depression, and there is a gradual increase in them.

Dr Tan Chuan Hong said that beside public hope that the government can give more assistance and revitalization packages to assist them, the council also hopes to provide more correct and positive financial management knowledge through this Personal Financial Planning forum. So that, the public can have a broader and long-term vision to deal with their own financial problems, whether it is to increase income and reduce expenditure, relieve debt pressure, prudent and smart investment or asset allocation and other arrangements as well as have a better understanding and wise decision-making.

"In terms of financial management attitude, we should handle financial crisis more carefully, and at the same time avoid overconfidence and fluke mentality to seek for opportunities of rapid gaining investment.”

Dr Tan Chuan Hong hopes that through this Personal Financial Planning forum, people can have a more rational attitude and strive to reduce emotional consumption when implementing their own money and avoid falling into investment scams with smarter financial management.

In addition, Penang Chinese Town Hall Youth YouTalk Online Bureau Chief said that the online live broadcast sharing session planned by Penang Chinese Town Hall Youth will mainly discuss about public welfare content related to citizens' awareness.

This is the sixth event which was also co-organized by the Penang Chapter of MFPC collaborated with famous artist Cindy Po 傅丽玲 ; and an interview will be carried out among Deputy President of Malaysian Financial Plaining Council Dr Chong Kok Fei who is also a Financial Education Manager of AKPK together with Chairman of MFPC Penang Chapter and Certified MFPC Trainer Dr Tan Chuan Hong.

Those who are interested in participating in this online Personal Financial Planning online forum can register for free (for the public) https://1st.mfpc.org.my/PublicEventRegistration/280, and (for MFPC members) through https://1st.mfpc .org.my and will get 2 CPDs points.

『TDEE每日總消耗熱量』
中文名 每日總熱量/每天需要量/一天要吃多少熱量
英文名 Total Daily Energy Expenditure
人稱 TDEE

TDEE=BMR+TEE+NEAT+TEF
。BMR基礎代謝率60-70%
。TEE+NEAT活動消耗量 15-30%
(運動消耗+非運動消耗)
。TEF 攝食產熱效應 5-10%

最主要影響TDEE的是BMR和活動量
根據每個人身體組成、工作型態、運動強度
計算出的TDEE都不一樣

NEAT是非運動消耗能量
日常生活的休閒活動
像是滑滑手機、打打電腦、散步走路
增加NEAT的消耗量
公車提早兩站下車
爬樓梯代替坐電梯

減重的關鍵是熱量赤字
攝取量比需要量還少
需要量是TDEE而不是BMR
累積至7700大卡瘦一公斤

簡單的計算
減脂期:熱量低於TDEE約300-500大卡
增肌期:熱量高於TDEE約300-500大卡
維持期:熱量等於TDEE

當遇到停滯期時
檢視目前的TDEE以及三大營養素的分配比例
增加運動的強度及頻率
增加非運動消耗的消耗
每天設定走路一萬步 哈
執行下去吧!
才知道自己的設定可不可以看到效果喔

-

留言告訴我你學到了什麼
營養師line已經開放囉
歡迎大家加入好友詢問問題
跟營養師我一對一對話🗣
＠cd8013 (記得id搜尋要加＠)
#營養懶人包 #營養師rickystime #健康 #養生
#營養師這樣說 #增肌 #減脂 #健康餐 #訓練
#食物 #熱量 #卡路里 #飲食控制 #減肥

【浩爾瘦身計畫💪🏼】

根據我的田野調查和肉身實測
最有效的消肚子方法還是熱量控制+運動！

一頓大餐快要等於一天的 TDEE (Total Daily Energy Expenditure，每日總消耗熱量）怎麼辦？
前後幾天控制熱量
飯以口為單位，不要以碗為單位
活動量大多吃幾口，靜態活動就少吃幾口
（台灣最壯外科醫師
戰鬥情侶 Couple Combat教我的）

有些人提倡多吃蛋白質少吃澱粉
這樣營養不錯
但熱量還是跑不掉的🤗
比起飯麵，調味料的熱量更驚人

熱量也不是一天兩天的事情
而是長期平均
總之，我最近就是一天平均吃
小於等於我的TDEE 大約 2000 大卡（kcal）

（這邊可以算自己的 TDEE
練英文 https://tdeecalculator.net
中文版 https://ifitness.tw/bmr-and-tdee）

“Calorie” (大寫英文C) 的英文縮寫是 “Cal”
“calorie”(小寫英文c) 的英文縮寫則是 “cal”
兩者的中文譯音都是「卡路里」
意思卻有所不同
“Calorie”是等於1 千個 “calorie”
由於 1 千 (1000) 這個數目
可以用英文 “kilo”(縮寫 “k”)來表達
因此 1 Calorie 即是 1 “kcal”

以前最大的毛病是忙到飢不擇食
隨手拿兩塊布朗尼就 800 大卡了
大家知道嗎XD

但最大的關鍵還是要吃得開心啦
要理性計算，也要感性開心
小小分享
p.s. 覺得在健身房旁若無人拍照比口譯還難之
附上之前的自拍當作情境圖
＃健康很重要
＃活得快樂也很重要
＃大家有什麼減重經驗呢

參考連結：
https://medicalinspire.com/web/posts/20054
Medical Inspire 醫．思維