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<p><img alt="" src="https://www.ttvc.com.tw/data/images/202505/dreamstime_s_284997945.jpg" style="width: 750px; height: 420px;" /></p><p><span style="font-size:12pt"><span style="font-family:Calibri,sans-serif"><span style="font-family:&quot;新細明體&quot;,serif">你知道嗎？每天攝取足夠蔬果與水分，就是最基本、最有效的排毒方式。以下幾個簡單飲食與生活原則，幫助你維持良好的代謝力，遠離毒素累積帶來的不適：</span></span></span></p><p>&nbsp;</p><p><span style="font-size:12pt"><span style="font-family:Calibri,sans-serif"><b><span style="font-family:&quot;新細明體&quot;,serif"><span style="color:#c55a11">蔬果攝取要達標</span></span></b><span style="font-family:&quot;新細明體&quot;,serif">：建議每天吃</span> 3<span style="font-family:&quot;新細明體&quot;,serif">份蔬菜、</span>2<span style="font-family:&quot;新細明體&quot;,serif">份水果，若覺得近期飲食油膩、需要加強排毒，可將熟食蔬菜加倍至</span> 6<span style="font-family:&quot;新細明體&quot;,serif">份，約等於</span> 3<span style="font-family:&quot;新細明體&quot;,serif">碗熟蔬菜（</span>1<span style="font-family:&quot;新細明體&quot;,serif">份</span>=0.5<span style="font-family:&quot;新細明體&quot;,serif">碗），平均每餐吃</span>1<span style="font-family:&quot;新細明體&quot;,serif">碗剛剛好。</span></span></span></p><p>&nbsp;</p><p><span style="font-size:12pt"><span style="font-family:Calibri,sans-serif"><b><span style="font-family:&quot;新細明體&quot;,serif"><span style="color:#c55a11">三色蔬菜最均衡：</span></span></b><span style="font-family:&quot;新細明體&quot;,serif">每日的</span>3<span style="font-family:&quot;新細明體&quot;,serif">份蔬菜，可依以下原則搭配——</span>1<span style="font-family:&quot;新細明體&quot;,serif">份綠色蔬菜（如地瓜葉）、</span>1<span style="font-family:&quot;新細明體&quot;,serif">份紅、黃、橘色蔬菜（如紅蘿蔔、南瓜）、</span>1<span style="font-family:&quot;新細明體&quot;,serif">份當季或自己喜歡的蔬菜。這樣不僅營養均衡，也能強化身體的抗氧化力與排毒力。</span></span></span></p><p>&nbsp;</p><p><span style="font-size:12pt"><span style="font-family:Calibri,sans-serif"><b><span style="font-family:&quot;新細明體&quot;,serif"><span style="color:#c55a11">特別推薦抗毒蔬果：</span></span></b><span style="font-family:&quot;新細明體&quot;,serif">如果最近吃進較多油炸物或加工零食，不妨多吃富含</span> <span style="font-family:&quot;新細明體&quot;,serif">麩胱甘肽、維生素</span>C <span style="font-family:&quot;新細明體&quot;,serif">或</span> <span style="font-family:&quot;新細明體&quot;,serif">高纖維</span> <span style="font-family:&quot;新細明體&quot;,serif">的蔬果，例如花椰菜、奇異果、蘋果等，有助於抗氧化與促進腸道排毒。</span></span></span></p><p>&nbsp;</p><p><span style="font-size:12pt"><span style="font-family:Calibri,sans-serif"><b><span style="font-family:&quot;新細明體&quot;,serif"><span style="color:#c55a11">洗菜也要講究技巧</span></span></b><span style="font-family:&quot;新細明體&quot;,serif">：為避免農藥殘留，建議購買有機蔬果較安心。清洗時以流動清水淘洗</span>15<span style="font-family:&quot;新細明體&quot;,serif">分鐘，烹煮時避免加蓋，讓農藥藉由蒸氣散出，降低攝入風險。</span></span></span></p><p>&nbsp;</p><p><span style="font-size:12pt"><span style="font-family:Calibri,sans-serif"><b><span style="font-family:&quot;新細明體&quot;,serif"><span style="color:#c55a11">排毒餐搭配建議</span></span></b><span style="font-family:&quot;新細明體&quot;,serif">：可多吃高纖食材，包括蔬菜、全穀雜糧、豆類、新鮮水果與堅果，讓腸道清得更順暢。</span></span></span></p><p>&nbsp;</p><p><span style="font-size:12pt"><span style="font-family:Calibri,sans-serif"><b><span style="font-family:&quot;新細明體&quot;,serif"><span style="color:#c55a11">別忘了水是最強排毒劑！</span></span></b></span></span></p><p><span style="font-size:12pt"><span style="font-family:Calibri,sans-serif"><span style="font-family:&quot;新細明體&quot;,serif">排毒不只靠吃，喝水更是關鍵！每天飲水量建議依照體重計算：</span></span></span></p><p><span style="font-size:12pt"><span style="font-family:Calibri,sans-serif"><span lang="EN-US" style="font-family:&quot;Segoe UI Emoji&quot;,sans-serif">

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