Welcome to Fourdesire. Your privacy matters to us.
Last Updated on: December 01, 2022
Fourdesire and our affiliates ("Fourdesire", "us", " our" or "we") are dedicated to protecting the privacy rights of our users ("users" or "you"). This Privacy Policy (the " Policy") describes the ways we collect, store, use, and secure the information that you provide or we collect in connection with our websites at 1)www.fourdesire.com; 2)blog.fourdesire.com; and 3)fourdesire.helpshift.com (the "Sites") or any Fourdesire games and applications provided on any platform (collectively, the "Services"). This Privacy Policy also describes the rights you have. By accessing and/or using our Services, you are expressing that you have read and fully understand the information you shared with us and the rights you have. Please do NOT use or access the Services if you do not agree or have any concerns with this Policy. If you have any questions, concerns or requests about this Policy, you can contact us through the methods described at the end of this Policy.
The Legal Basis of Collecting and Processing the Information
Fourdesire collects and processes the information users provide in accordance with one of the legal bases set out under General Data Protection Regulation (GDPR) and other applicable laws, regulations, codes and principals. The legal bases which we rely upon are described below:
- Consent: The users have given consent for one or more specific purposes and authorized Fourdesire to collect and process the information.
- Contractual Necessity: When the data collecting and processing is necessary for the performance of a contract between users and Fourdesire, or in order to take steps prior to entering the contract.
- Legal Obligation: When the data collecting and processing is necessary for fulfilling a legal obligation to which the Fourdesire is subject, such as the prevention of crime or fraud.
- Vital Interests: When the data collecting and processing is necessary for protecting the vital interests of the users or of another person.
- Public task: When the data collecting and processing is necessary for performing a task carried out in the public interest or as contained under the official authority given to Fourdesire.
- Legitimate Interests: When the data collecting and processing is necessary for the purpose of the legitimate interests pursued by Fourdesire or by a third party, except when such interests are overridden by the interests or fundamental rights and freedoms of the users which require protection of personal data, especially where the data subject is a child.
The Purpose of Collecting the Information
The purpose of collecting the Information are described below:
- to create accounts and allow users to access our applications or play our games;
- to understand users’ preferences so as to enhance users’ experiences and enjoyment by using our Services;
- to make an announcement of promotions, rewards, upcoming events, and other news about our Services;
- to send the related information, including confirmations, invoices, technical notices, updates, push notifications, security alerts, support and administrative messages to the users;
- to send targeted advertising, offers and other sponsored content based on the behaviors and preferences of users but exclude data concerning users’ personal health, medical and fitness condition;
- to identify and suggest connections with other users;
- to operate and improve our Services;
- to respond to users’ comments and questions;
- to enable the users to communicate with other users;
- to resolve disputes;
- to collect fees from users;
- to link or combine it with other information we get from third parties;
- to conduct research, big data analytics and create reports for internal use; and
- to personalize and provide users with better online experiences and customer support.
The Information We Collect and How We Use It
The information we collect depend on how you use our Services.
- Information we collect automatically: While you are browsing Fourdesire's Sites, certain information may be logged automatically, such information including but not limited to your computer’s operating system, Internet Protocol (IP) address, access times, browser type and language and referring Web site addresses. We may use this information to monitor, develop and analyze your use of the Services. In addition, we may ask you to submit and we may process data that is personal to you, including but not limited to your name, profile photo, gender, age or birthday, links to your profiles on social networking websites and other third party sites, user names and e-mail and mailing addresses. We may use this information to create a user profile and provide you Services. We may use your email address to contact you about your experience with our Sites/Services and notify you about our latest news or promotions. Your gender and birthday may be used to analyze user trends and target certain promotions. Your mailing address may be used if we have merchandise or other physical promotional materials that we want to send to you. If you no longer wish to receive these types of promotional materials, you can contact us through the methods described at the end of this Policy and let us know you would like to opt-out of receiving promotional emails or notifications from us.
- Game progress: Whenever you play our games, we collect anonymous data about all of your interactions with the game and with the other players inside the game via server log files. This information may be associated with your player ID, Internet Protocol (“IP”) address or device ID for the purpose of providing you our Services and improving them. This data is stored within AWS (Amazon Web Services)
- Mobile Analytics: We use mobile analytics tools to better understand the functionality of our Services on your device. This software may record information such as how often you use the Services, the events that occur within the Services, aggregated usage, performance data, and where the Services were downloaded from. We do not link the information we store within the analytics software to any personal information you submit within the Services.
- Cookies: Cookies are files with a small amount of data, which may include an anonymous unique identifier. We transfer cookies to your computer and/or device, to identify a user's computer/device and to "remember" things about your visit, such as your preferences or a user name and password. Information contained in cookies may be linked to your personal information, such as your user ID, for purposes such as improving the quality of our Services, tailoring recommendations to your interests, counting how many visitors use our Sites, analyzing how visitors search for and find information, and improving navigation and usability. We recommend that you allow the cookies we set on Sites, as they help us provide better services and make the Sites easier to use. You can disable cookies at any time, but you may not be able to access or use some features of our Services.
- From iOS and Android Platforms: When you access or use any of the Fourdesire games or applications on a mobile platform, we may collect and record certain information including but not limited to your unique device ID (persistent / non-persistent), hardware type, media access control (“MAC”) address, international mobile equipment identity (“IMEI”), the version of your operating system (“OS”), your model name, your email address (if you have connected to Facebook or Google+), and your location (based on your Internet Protocol (“IP”) address). This information is useful to us for troubleshooting and helps us understand usage trends. We may collect your location based information for the purpose of providing you with the correct version of the game or application. We will not share this information with any third party without your consent. If you no longer wish to allow us to track or use this information, you may turn it off at the device level. Please note that you may not able to access or use some features of our Services if we are unable to identify your location. In addition, we may create a unique user ID which is stored in connection with your profile to track your use of our Services
- Facebook Connect, Game Center and Google+: You can log in to our Sites or use our Services by using sign-in services (“SN Service”) such as Facebook Connect, Apple’s Game Center, Google+, or an Open ID provider. These services will authenticate your identity and provide you the option to share certain personal information with us such as your name, email address, and resume to pre-populate our sign up form. SN Service like Facebook Connect or Google+ give you the option to post information about your activities to your profile page to share with others within your network. We may collect and record information through the SN Service according to its own policies and terms. The information we collect when you connect your user account to an SN Service may include: (1) your name; (2) your SN Service user identification number and/or user name; (3) locale, city, state and country; (4) gender; (5) birth date; (6) email address; (7) profile picture or its URL; and (8) the SN Service user identification numbers for your friends that are also connected to Fourdesire Services.
- Other Collection: We may also acquire information from you through (1) your access and participation in message boards on our Services; (2) your email of a question to our customer support; (3) your participation in surveys regarding the Services; or (4) your participation in a sweepstakes or contest through the Services. We may provide you the opportunity to participate in a sweepstakes or contest through our Service. If you participate, we will request certain personal information from you. Participation in these sweepstakes and contests are voluntary and you therefore have a choice whether or not to disclose such information. The requested information typically includes contact information (such as name and shipping address), and demographic information (such as zip code). We use this information to notify winners and award prizes, to monitor traffic or personalize the Service. We may use a third party service provider to conduct these sweepstakes or contests; that company is prohibited from using your users’ personal information for any other purpose.
- Third Party Services: Our Services may contain third party tracking tools from our service providers, examples of which include Google Analytics, Flurry and HasOffers. Such third parties may use cookies, APIs, and SDKs in our Services to enable them to collect and analyze user information on our behalf. The third parties may have access to information such as your device identifier, MAC address, IMEI, locale (specific location where a given language is spoken), geo-location information, and IP address for the purpose of providing their services under their respective privacy policies. This Policy does not cover the use of tracking tools from third parties. We do not have access or control over these third parties.
- Ad Networks: We may feature advertising within our Services. The advertisers may collect and use information about you, such as your Services session activity, model name, MAC address, IMEI, geo-location information and IP address. They may use this information to provide advertisements of interest to you. In addition, you may see our games/applications advertised in other services. After clicking on one of these advertisements and installing our game/application, you will become a user of our Services. In order to verify the installs, a device identifier may be shared with the advertiser.
- Health, Motion and/or Fitness information: As we are aware that the importance of people’s health related information are sensitive and need special protection measures, therefore, we may not collect these data without your consent. In addition, the APIs and SDKs we use will not collect or process these sensitive information as well. The only data we collect about your health is the weight you entered, so we are able to precisely calculate the amount of water you need to consume each day and send a reminder note accordingly. We may not use these data for any other purpose. Meanwhile, you can still access our application without revealing your true weight. It may not affect users' experience and enjoyment of our Services.
Disclosure of Your information
Fourdesire does not share, exchange or sell your personal information except as approved by you or as described below:
- With your consent, for example, when you authorize or agree to share your information with other third parties for their own marketing purposes subject to their separate privacy policies. If you no longer wish to allow us to do so, please contact us through the methods described at the end of this Policy. However, you may not be able to access or use some features of our Services. If you no longer wish to receive such communications or ads from third parties, please contact that third party directly.
- Fourdesire may engage or assign trusted third parties to perform services on behalf of us, including but not limited to analyzing data, sending personalized ads and providing customer support. Fourdesire will share your personal information with these third parties, but only to the extent necessary to perform such services.
- We may disclose your information as permitted by law, such as to comply with legal process (including subpoenas), or when we believe necessary or appropriate to respond to claims; investigate fraud, respond to a government request, enforce or apply our rights; protect the rights, property, or safety of us or our users, or others. This includes exchanging information with other companies and organizations for fraud protection.
- Fourdesire may share your information in connection with any merger, sale of assets, reorganization, or a financing or acquisition of all or a portion of our business to another company. You will be notified via email and/or notice on our Sites of any change in ownership or users of your personal information.
- We may share aggregate or anonymous information (sensitive data such as health, motion and fitness information are excluded) about you with advertisers, publishers, business partners, sponsors, and other third parties. If you no longer wish to allow us to do so, please contact us through the methods described at the end of this Policy.
The Rights You Have
- Right to access: You have a right to know what information we hold about you. You can contact us and let us know what information you would like to receive. Before we provide you with any requested information, we reserve the right to ask for reasonable evidence to verify your identity. We will make commercially reasonable efforts to respond to any request for a right of access. The regular processing time might take up to 1 month.
- Right to rectification: You have a right to request us to rectify the information we hold about you. We will make commercially reasonable efforts to keep the accuracy and completion of information that we hold about you. If you realize that any of the information we hold about you is incorrect or incomplete, please contact us and let us know. We will soon respond and rectify the information.
- Right to erasure: Under some circumstances you may have a right to request us to delete the information that we hold about you. You can contact us and let us know what information you would like to delete. You can also ask us to deactivate the account you have previously created. Before we deactivate your account, we reserve the right to ask for reasonable evidence to verify your identity. We will make commercially reasonable efforts to respond to any request and delete the information. To process your request, you must delete our games from your mobile devices and clear our cookies from any device where you have played our games in a web browser.
- Right to restriction of processing: Under some circumstances you may have a right to request a restriction of the processing of the information we hold about you, such as when you are disputing the accuracy or the lawfulness of the information.
- Right to data portability: Under some circumstances you may have a right to request us to provide the information which we have received from you previously, so you can transfer this to another data controller.
- Right to object: You have a right to object to the processing of information we hold about you which is processed on the grounds of legitimate interests.
- Right to opt out of marketing: If you have elected to receive direct marketing communications from us, you have a right to withdraw your consent at any time. You can contact us and let us know you would like to opt-out of receiving promotional emails or notifications from us. We will make commercially reasonable efforts to respond to your request. However, if you choose to opt out of marketing and prevent receiving targeted advertising, you may not be able to access or use some features of our Services. In addition, it may take a few days for us to update our records before any opt out is effective.
In this Policy we have clearly explained (1) what information we collect and process; (2) the purpose of information collection and procession; (3) the legal basis we do so; (4) what and how we are going to use the information you provide; and (5) the rights you have. You have the right to withdraw the consent or to restrict our use of your information at any time in the ways described in this Privacy Policy. However, if you keep accessing and/or using our Services, it is deemed that we have your authority to collect the personal data about you and process it as otherwise described in this Policy. If you do not wish us to collect any personal data about you, you shall contact us and stop using our Services right away.
Security
- Location of storage: Fourdesire stores information on servers located in the United States, Japan and Singapore via AWS (Amazon Web Services) and may store information on servers and equipment in other countries.
- Security: Fourdesire takes reasonable security and technical measures to protect your information from unauthorized access or against loss, misuse or alteration by third parties. Although we make good faith efforts to store the information collected on the Services in a secure operating environment that is not available to the public, we cannot guarantee the absolute security of that information online and offline, as the internet environment is not secure by its nature and the security risks is constantly evolving. As such you should always take good care when sharing your information online.
Further, while we attempt to ensure the integrity and security of our network and systems, we cannot guarantee that our security measures will prevent third-party “hackers" from illegally obtaining access to this information. Fourdesire does not warrant or hold responsible for preventing your information from loss, misuse, or alteration by third parties.
Data Retention
Fourdesire will retain your information for as long as your account is active, remained, or as needed to provide you services, or longer period required by applicable law. If you wish to remove your account or request that we no longer collect or use your information to provide you services, please contact us at service@fourdesire.com or through the methods described at the end of this Policy. We will retain and use your information as necessary to comply with our legal obligations, resolve disputes, and enforce our agreements.
Our Policy Regarding Children
You must be over a certain age to play and use our Services, depending on where you live and which law applies. We do not knowingly collect or solicit personal information from anyone under the age of 13 or knowingly allow such persons to use our Services. If you are under 13, please do NOT access, use or provide any information about yourself to us, including but not limited to your name, address, telephone number, email address or any identifiable data.
Once we learn or be aware that we have collected personal data about a child under 13, we reserve full discretion to temporarily suspend or permanently delete the account and all the information that has already been given by or regarding the aforesaid child. If you believe that we might have any information from or about a child under the age of 13, please contact us at service@fourdesire.com.
California Privacy Rights Statement
Scope of personal information
Information that has been aggregated, de-identified or anonymized is not considered personal information. Information that is made public by federal, state, or local governments in their records is also not considered personal information.
The Information We Collect and How We Use It
Depending on how you use this service, we may collect or have collected personal information about you within the previous 12 months. The types of collection and methods of use are as shown in Article 3” The Information We Collect and How We Use It” of this policy.
Disclosure of Your information
We may disclose or have disclosed personal information related to you within the previous 12 months, and the disclosure situation is as shown in Article 4” Disclosure of Your information ”of this policy.
Your Rights under the CCPA
If you are a California resident, you have the right to request the following rights after a reasonable identity verification process:
- Free access to the following information twice within 12 months: categories of your personal information collected by us, specific pieces of information, categories of sources of personal information, purpose of collecting personal information, and contact information within 12 months before the request The categories of third parties with whom we share your personal information.
- Deletion of personal information, except in the following circumstances:
- To complete the transaction requested by the consumer.
- Detect security incidents.
- The operation of the maintenance function.
- To safeguard legal rights such as freedom of speech.
- To comply with the California Electronic Communications Privacy Act (California Electronic Communications Privacy Act).
- Public or peer-reviewed science in the public interest,
- Historical or statistical research.
- Pure internal use that meets the reasonable expectations of consumers based on their relationship with the enterprise.
- Fulfilling statutory obligations.
-Other internal uses that are legal and consistent with the context in which consumers provide their personal information.
- We will reply to your request within 45 days, but if we think it is necessary, we may notify you within 45 days after receiving your request to extend the aforementioned period to 90 days.
The Right to Refuse to Sell Personal Information
We do not sell your personal information.
Limits of this Policy
Please note that the scope of this Policy is limited to information collected or received by Fourdesire through your use of our Services. Fourdesire is not responsible for the actions of third party persons or companies, the content of their sites, the use of information you provide to them, or any products or services they may offer. Any link to any third party site does not constitute our sponsorship of, or affiliation with, those persons or companies. These other sites may place their own cookies or other files on your computer or device, collect data or solicit personal information from you. We strongly recommend you read their privacy statements as we are not responsible for their privacy practices.
Changes to the Policy
Fourdesire reserves the right to amend this Policy from time to time and we will post the updated Policy on this page. We strongly encourage you to visit our Sites regularly so you remain aware of what information we collect and how we use it. We will also make reasonable efforts to notify you when we release the latest version of our Policy so you may have the opportunity to review the revised Policy before you choose to continue using our Services.
Contact Us
If you have any questions, concerns or requests about this Policy, you can contact us through the methods described below:
- via email to service@fourdesire.com; or
- via mail at:
- Name: Fourdesire Inc.
- Address: 12F., No. 1-1, Sec. 1, Chongqing N. Rd., Datong Dist., Taipei City 103, Taiwan
{"topArticles":[{"title":"改善肠道消化、控制体重","slug":"drink-up-for-a-healthy-belly","topics":[{"slug":"hydration","name":"补充水分","tagline":"Sparkful 帮助你随时补充水份","description":"<p>你是否想过水在健康生活中的重要性?就像许多保健习惯一样,每天足量饮水的目标有时会被忽略。</p>\n<p>水对身心健康都至关重要,是每天都必须摄取的物质。想知道每天要喝多少水才够?很难在忙碌的日常中摄取足够水分?养成长久的饮水习惯必定需要长久的时间及心力坚持,这也是为什么在本专栏中,我们想与你分享一些让饮水变得有趣、陪伴你、让你保持动力的小窍门!</p>\n<p>拿起你的杯子,喝一口水,让我们立即开始补水吧!</p>\n"}],"content":"<blockquote>\n<p>补水很重要!本系列短文可帮助您了解为什麽我们需要更多的水。</p>\n</blockquote>\n<p>水,不仅仅是高热量饮料的替代品,摄取水分还能使你的消化系统稳定运作,并促进肠道微生物群的多样性,促进肠胃蠕动并改善便祕。当你发现自己在下午空档嘴馋想吃点甜食时,可以考虑喝杯水,其实,有时候当你感到肚子饿,只是因为身体缺水了,充足的水分能够让你在餐与餐之间保持饱足感,这样就不会那麽想吃零食。</p>\n<p>喝水好处多多,让我们为健康的身体喝一杯吧!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/52c2885b-fbbc-46de-b2f4-b40d301d4033","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T08:31:33.000Z"},{"title":"身体告诉你:生理期前中后水分补充指南","slug":"periods-and-hydration-balancing-water-intake-during-menstruation","topics":[{"slug":"hydration","name":"补充水分","tagline":"Sparkful 帮助你随时补充水份","description":"<p>你是否想过水在健康生活中的重要性?就像许多保健习惯一样,每天足量饮水的目标有时会被忽略。</p>\n<p>水对身心健康都至关重要,是每天都必须摄取的物质。想知道每天要喝多少水才够?很难在忙碌的日常中摄取足够水分?养成长久的饮水习惯必定需要长久的时间及心力坚持,这也是为什么在本专栏中,我们想与你分享一些让饮水变得有趣、陪伴你、让你保持动力的小窍门!</p>\n<p>拿起你的杯子,喝一口水,让我们立即开始补水吧!</p>\n"}],"content":"<p>对许多女性来说,「生理期」是维持健康习惯的一大阻碍:月经一来就懒懒的不想走动、食慾改变;还会出现一些常见身体状况,让你减少饮水量,这是为什麽呢?</p>\n<h2>从经前就开始的水肿</h2>\n<p>雌激素和黄体素会影响身体含水量,月经报到之前就开始水肿腹胀,谁还想多喝水呢?不过减少喝水这决定会导致恶性循环。喝水变少,身体会更紧抓仅有水分,让水肿更严重。</p>\n<p>别因为短暂水肿而下意识拒绝喝水!月经前补充足够水分促进排尿,排出多馀水分,搭配散步运动,都有助于消水肿。况且运动还能促进分泌脑内啡(Endorphins),缓解经前常出现的焦虑、心情低落。</p>\n<h2>生理期间的饮食变化</h2>\n<p>奇妙的是,生理期很容易食慾大开,特别爱吃甜食或重口味零食,你有更高机率会选择一杯热呼呼的巧克力饮而不是无味白开水。不过需要注意,经血量较多容易造成脱水,下次选择热饮也别忘了多喝杯水。</p>\n<p>生理期间还可以调整一个饮食习惯:减少含咖啡因与酒精饮料的摄取。这两者都有利尿效果,容易造成身体缺水,还可能扰乱睡眠。毕竟生理期间你的身体更需要好好休息。</p>\n<h2>经痛一定要多喝热水?</h2>\n<p>经痛时听到旁人劝你「多喝热水」,你恐怕会挤出一个无奈又不失礼貌的微笑。喝热水并不是件错事,只是它无法直接舒缓经痛;但<a target=\"_blank\" href=\"https://helloyishi.com.tw/womens-health/menstruation/menstrual-cramps/\">补充水分能降低经痛时的腹胀</a>。记得避免喝冰水,冰水可能使血管肌肉短时间收缩,让经痛加剧。</p>\n<p>当然,假如不是痛到只能瘫在沙发上,尝试温和的散步或瑜伽帮助血液循环,脑内啡不仅舒缓焦虑,还是天然的止痛药!</p>\n<p>从青春期开始,你可能每个月(更长或更短)都有生理期,并且持续数十年。尽可能不让它影响健康计画的最佳解,就是确保生理期前、中、后都摄取足够水分!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/2a70c591-2a02-49d7-94fe-032f871ce447","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-28T10:11:36.000Z"},{"title":"机智问答:喝咖啡也算喝水吗?","slug":"pop-quiz-do-coffee-and-tea-count-as-water-intake","topics":[{"slug":"hydration","name":"补充水分","tagline":"Sparkful 帮助你随时补充水份","description":"<p>你是否想过水在健康生活中的重要性?就像许多保健习惯一样,每天足量饮水的目标有时会被忽略。</p>\n<p>水对身心健康都至关重要,是每天都必须摄取的物质。想知道每天要喝多少水才够?很难在忙碌的日常中摄取足够水分?养成长久的饮水习惯必定需要长久的时间及心力坚持,这也是为什么在本专栏中,我们想与你分享一些让饮水变得有趣、陪伴你、让你保持动力的小窍门!</p>\n<p>拿起你的杯子,喝一口水,让我们立即开始补水吧!</p>\n"}],"content":"<p>当你透过 <a target=\"_blank\" href=\"https://plantnanny.app/\">Plant Nanny</a> 等应用程序来跟踪每天的喝水量时,应该要纪录早上喝的那杯咖啡吗?或是下午茶和同事一起订的手摇?喝茶、喝咖啡究竟算不算喝水,透过这篇文章,来看看你对于「喝水小知识」了解多少吧!</p>\n<h2>你实际上摄取了多少水分?</h2>\n<p>让我们先来了解身体水分的摄取有哪些来源,最主要的三个包含:喝下的水或饮料、食物中的水,以及身体新陈代谢过程中产生的水。事实上,水除了用喝的,也可以从「吃」来补充,举例来说,汤是一个很明显的例子,而水果和蔬菜当中其实也含有大量的水分,其馀包含优格和起司等乳製品同样如此。事实上,一般规律且正常的饮食习惯,就可以让你自然地从三餐中摄取一定水份了。(小知识:含水量最高的蔬果是「小黄瓜」,高达 97%!)</p>\n<h2>咖啡因真的会让你尿得更多吗?</h2>\n<p>简短的回答:是的。含咖啡因的饮料确实有轻微的利尿作用,这意味著相较于水或者其他的饮品,它会更快的把你送到洗手间,可是等等!还有一些好消息。根据 <a target=\"_blank\" href=\"https://www.hsph.harvard.edu/nutritionsource/water/\">哈佛大学的 T.H. Chan School of Public Health</a>,研究指出,每天摄入超过 180 毫克的咖啡因(约两杯煮好的咖啡)的确有可能会令人在短期间增加排尿量,然而不一定会导致脱水。这意味著什麽?虽然咖啡因确实会以某些方式影响您的身体,但含有咖啡因的饮料仍可计入你的每日饮水量。(呼!)</p>\n<h2>那麽,其他饮料可以计入每日饮水目标吗?</h2>\n<p>首先,是的——但为了整体的健康,仍然有部分选择需要特别留意。首先,在选择饮料的时候,过量的糖分摄取仍然有其他不利的影响,因此会建议避免过度摄取含糖量高的饮料,例如汽水、果汁或部分运动饮料;另外,与咖啡或茶中的咖啡因不同,酒精饮料中的酒精的确有足够强的利尿作用,可能会让人轻微脱水。</p>\n<p>想要解渴或养成健康喝水习惯,但觉得白开水很无趣吗?欢迎阅读我们其他的系列文章,找到最适合你的喝水 tips!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/d8124fc7-a457-46c0-8326-804fe8bd9386","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-28T10:14:12.000Z"},{"title":"我们真的需要运动饮料吗?","slug":"do-i-really-need-sports-drinks-for-exercise","topics":[{"slug":"hydration","name":"补充水分","tagline":"Sparkful 帮助你随时补充水份","description":"<p>你是否想过水在健康生活中的重要性?就像许多保健习惯一样,每天足量饮水的目标有时会被忽略。</p>\n<p>水对身心健康都至关重要,是每天都必须摄取的物质。想知道每天要喝多少水才够?很难在忙碌的日常中摄取足够水分?养成长久的饮水习惯必定需要长久的时间及心力坚持,这也是为什么在本专栏中,我们想与你分享一些让饮水变得有趣、陪伴你、让你保持动力的小窍门!</p>\n<p>拿起你的杯子,喝一口水,让我们立即开始补水吧!</p>\n"},{"slug":"fitness","name":"健身运动","tagline":"和 Sparkful 一起实现健身目标","description":"<p>近年规律运动渐被主流重视,是忙碌生活中维持强健身体的必要习惯。说到运动,你可能最常联想到在健身房做重量训练、高强度间歇训练的画面;但事实上,在日常生活中简单地“散步”就已经是活动身体的好方法啰。</p>\n<p>稍微调整一下日常作息,生活中尽可能以步行取代其他交通工具,就能有效地锻炼身体。即使每天只凑出短短的时间运动,只要持续规律地做,也能长远地改善你的身心健康。</p>\n<p>步行比运动训练平易近人许多,几乎不需要任何规划或准备就。如果您想开始多走路,我们准备了一些小技巧,帮助你养成持久的习惯。</p>\n"}],"content":"<p>我们都知道运动时喝水很重要(延伸阅读:<a target=\"_blank\" href=\"https://sparkful.app/zh-TW/articles/should-i-be-chugging-water-when-i-work-out\">运动时该喝水吗?怎麽喝?</a> )适度适量的补水,能够帮助身体在运动过程中保持「水合状态」,补充过程中因出汗而导致的水分流失。然而,为什麽这麽多人在锻鍊后会选择运动饮料吗?运动饮料真的对于表现或恢复有帮助吗?让我们来找出答案。</p>\n<h2>运动饮料简史</h2>\n<p>在美国,大多数的人会将运动饮料行业的起源与 1960 年代在佛罗里达大学(University of Florida)开发的 <a target=\"_blank\" href=\"https://zh.wikipedia.org/zh-tw/%E4%BD%B3%E5%BE%97%E4%B9%90\">开特力(Gatorade)</a>连结在一起;然而,运动饮料的历史可以追溯到更早一种名为 <a target=\"_blank\" href=\"https://en.wikipedia.org/wiki/Lucozade\">Glucozade</a> 的饮料,在 1927 年由英国的一位药剂师发明,主要成分是葡萄糖,用于透过补充流失的水分和电解质,帮助饮用者提升抵抗力和回复体力.而这也是现代运动饮料的主要功能。</p>\n<h2>我不能只喝水吗?</h2>\n<p>对于大多数人来说,摄取水分就足以帮助你在锻鍊和运动期间补充水分了。然而,高强度间歇或长时间的锻鍊,的确有可能会导致体内的电解质大量流失,进而导致头晕或疲劳。在这种情况下,<a target=\"_blank\" href=\"https://familydoctor.org/athletes-the-importance-of-good-hydration/\">美国家庭医生学会 (AAFP)</a> 建补充议运动饮料可能有益。大多数现在的运动饮料会以碳水化合物的形式提供钾、钠和卡路里,有助于避免电解质失衡的症状。</p>\n<h2>运动饮料有什麽缺点吗?</h2>\n<p>由于典型的运动饮料通常会使用甜味剂来掩盖其他成分,不一定每个人都能习惯这个口感和尝起来的味道,因此请务必在购买前阅读标籤;另外,很多时候,虽然运动饮料嚐起来并没有特别甜,但它们的确含有额外的糖分,有时候糖分的含量和汽水一样多!因此,如果你需要补充水分和能量,但又想避免加工含糖饮料的话,那麽最好在锻鍊或运动后喝 1 杯水,并可以尝试搭配 1 份完整的水果,例如:香蕉、苹果等。</p>\n<h2>全天保持充足水分</h2>\n<p>保持体内充足的水分,也是帮助提升运动表现和事后恢复的一个关键。为了确保有喝到足够多的水,掌握自己的每日饮水目标、追踪喝水量是很重要的。透过手机应用程式如用<a target=\"_blank\" href=\"https://plantnanny.app/\">植物保姆</a>,你可以设定个人的体重、活动量,以查看建议的每日摄取水量并获得喝水提醒。追踪和提醒喝水量也可以如此简单有趣,不妨下载来试试吧!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/996586ce-5dc2-4702-8751-03219739d4f4","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-28T10:45:02.000Z"},{"title":"我真的有需要每天走 10,000 步吗?","slug":"10000-steps-a-day-do-i-really-have-to","topics":[{"slug":"fitness","name":"健身运动","tagline":"和 Sparkful 一起实现健身目标","description":"<p>近年规律运动渐被主流重视,是忙碌生活中维持强健身体的必要习惯。说到运动,你可能最常联想到在健身房做重量训练、高强度间歇训练的画面;但事实上,在日常生活中简单地“散步”就已经是活动身体的好方法啰。</p>\n<p>稍微调整一下日常作息,生活中尽可能以步行取代其他交通工具,就能有效地锻炼身体。即使每天只凑出短短的时间运动,只要持续规律地做,也能长远地改善你的身心健康。</p>\n<p>步行比运动训练平易近人许多,几乎不需要任何规划或准备就。如果您想开始多走路,我们准备了一些小技巧,帮助你养成持久的习惯。</p>\n"}],"content":"<p>「日行一万步,医生远离我。」我们都听过类似的说法:如果每天没有走到 10,000 步,那麽可能说明你走得还不够。然而,这是真的吗?如果没有办法达成日行万步的目标,我们应该因此感到内疚吗?</p>\n<p>简短的回答:<strong>绝对不是。</strong> 事实上,每个人的状况很不一样,有可能你一天的行程已经被工作、上课、育儿或其他重要活动塞满,或者缺乏可以长时间走路的舒适或安全的环境,也有可能根据你的年龄或身体状况,走路其实并不是最适合你的活动选项。</p>\n<p>当然,你可能还是会把步行数字视为一个健康目标,在我们的周边也有无数的例子和故事,例如 <a target=\"_blank\" href=\"https://www.youtube.com/watch?v=qFx13AUtAwo\">YouTuber 尝试 30 天挑战 10,000 步</a>激励你想要达成这个目标。当然,在生活作息和身体状况许可的前提下,每天走 10,000 步可能对于健康有一些好处,然而,在生活中其实还有更多的选项,你可以从中挑选最适合你的生活型态的作法。</p>\n<h2>日行万步的替代方案</h2>\n<p>别为了一天走不到几千步而自责,不妨将压力转换为动力,尝试以下替代方案让你确实地「动」起来:</p>\n<h3>1.设定一个目标(任何目标)</h3>\n<p>将 10,000 步设定为每天活动量的步行目标,对于某些人确实行之有效的原因其实不是「步数」,而是「每日挑战」所激发的动力。如果你目前每天平均走 2,000 步,那麽,你可以尝试自我挑战:在接下来的一週内每天走 3,000 步,看看自己的感受和身体状况。如果你愿意的话,可以尝试每週增加步数,循序渐进的找到最适合自己的步行目标。</p>\n<h3>2.选择适合你的活动</h3>\n<p>如果你的状态不适合走路或步行,还有许多其他的方法可以改善你的身体健康。例如:简短的<a target=\"_blank\" href=\"https://www.youtube.com/watch?v=KhXKkG9EykU\">皮拉提斯</a> 或<a target=\"_blank\" href=\"https://www.youtube.com/watch?v=mevvQo3uHFU\">椅子锻炼</a> ,这些小活动快速又简单,不用担心找不出动一动的时间或空间,并可以帮助你在短短几分钟内达成活动量、唤醒新陈代谢和心肺功能。</p>\n<h3>3. 尝试「运动零食」</h3>\n<p>不,这并不是指将运动和快乐食物结合起来。 <a target=\"_blank\" href=\"https://www.goodmorningamerica.com/wellness/story/exercise-snacking-week-60778976\">「运动零食」(exercise snacking)</a> 的概念很简单:一天至少 3 次,做某种形式的运动 2 到 5 分钟。这可能是在三餐前爬几层楼梯、在等待微波炉时做几下深蹲、或者在空挡花 2 分钟做开合跳或平板支撑。这些运动零食可以帮助你克服锻鍊的心理障碍,并且几乎可以随时在任何地方动起来。</p>\n<p>如果你无法达到每天 10,000 步的目标,请不要为此自责!在适合你的生活方式的情况下,儘可能的多活动身体,寻找你最舒服、也最能持续的活动方式,养成定期运动的习惯来保持身体健康。即使是短时间的运动,也比为了达成步数目标而对自己施加压力对健康更加有益。</p>\n<p>或者,你可能是因为觉得走路很无聊,而提不起劲开始走路吗?不妨尝试看看我们对于 <a target=\"_blank\" href=\"https://sparkful.app/articles/the-walking-bored-how-to-make-solo-walks-more-enjoyable\">享受独自散步</a>)的一些想法吧!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/442e9b8b-69bf-4b0c-8ff8-3636b5b24d27","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T02:15:13.000Z"}],"trendingArticles":[{"title":"改善肠道消化、控制体重","slug":"drink-up-for-a-healthy-belly","topics":[{"slug":"hydration","name":"补充水分","tagline":"Sparkful 帮助你随时补充水份","description":"<p>你是否想过水在健康生活中的重要性?就像许多保健习惯一样,每天足量饮水的目标有时会被忽略。</p>\n<p>水对身心健康都至关重要,是每天都必须摄取的物质。想知道每天要喝多少水才够?很难在忙碌的日常中摄取足够水分?养成长久的饮水习惯必定需要长久的时间及心力坚持,这也是为什么在本专栏中,我们想与你分享一些让饮水变得有趣、陪伴你、让你保持动力的小窍门!</p>\n<p>拿起你的杯子,喝一口水,让我们立即开始补水吧!</p>\n"}],"content":"<blockquote>\n<p>补水很重要!本系列短文可帮助您了解为什麽我们需要更多的水。</p>\n</blockquote>\n<p>水,不仅仅是高热量饮料的替代品,摄取水分还能使你的消化系统稳定运作,并促进肠道微生物群的多样性,促进肠胃蠕动并改善便祕。当你发现自己在下午空档嘴馋想吃点甜食时,可以考虑喝杯水,其实,有时候当你感到肚子饿,只是因为身体缺水了,充足的水分能够让你在餐与餐之间保持饱足感,这样就不会那麽想吃零食。</p>\n<p>喝水好处多多,让我们为健康的身体喝一杯吧!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/52c2885b-fbbc-46de-b2f4-b40d301d4033","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T08:31:33.000Z"},{"title":"没事多喝水?一天要喝多少水?","slug":"how-many-glasses-of-water-should-you-drink-each-day","topics":[{"slug":"hydration","name":"补充水分","tagline":"Sparkful 帮助你随时补充水份","description":"<p>你是否想过水在健康生活中的重要性?就像许多保健习惯一样,每天足量饮水的目标有时会被忽略。</p>\n<p>水对身心健康都至关重要,是每天都必须摄取的物质。想知道每天要喝多少水才够?很难在忙碌的日常中摄取足够水分?养成长久的饮水习惯必定需要长久的时间及心力坚持,这也是为什么在本专栏中,我们想与你分享一些让饮水变得有趣、陪伴你、让你保持动力的小窍门!</p>\n<p>拿起你的杯子,喝一口水,让我们立即开始补水吧!</p>\n"}],"content":"<p>关于「每天该喝多少水?」Google 搜寻结果竟然有七千万笔,各方专家纷纷提出不同见解。</p>\n<p>难道不是「每天 8 杯水」吗?我们直接剧透:答案因人而异!每个人每天该喝的水量,远比 8 杯这个答案还複杂许多,有许多因素会影响每日喝水量:</p>\n<h2>他的标准不是你的标准:没有通用的水分摄取量</h2>\n<p>首先,每个人体内含水量不尽相同,根据国外科学教育媒体 <a target=\"_blank\" href=\"https://www.thoughtco.com/how-much-of-your-body-is-water-609406\">ThoughtCo.</a> 在关于人体含水量的书籍指出:「人体含水量范围从 45% 到 75%。」这是基本的范围,但还要将年龄、性别、运动、饮食、遗传及气候等因素考虑进去,每个人的水分基准都会不同。</p>\n<h2>每天的你都是不同的你</h2>\n<p>我们都知道每个人都是独一无二的。但其实,今天的你也不是昨天的你,更不会是明天的你,这句话很像艰深的哲学问题吗?不,其实很容易理解:</p>\n<ul>\n<li><strong>昨天</strong>:炎热又潮湿的典型台湾夏季,除了喝水,还喝了一杯又一杯的手摇饮,食慾不振的中午只吃了点水果沙拉。由于天气热到一直流汗,还吃了绿豆汤跟冰淇淋,保持凉爽。</li>\n<li><strong>今天</strong>:早点匆匆吃了点麵包就出门。下午有重要会议,所以特别喝了两杯拿铁提神。今天是健身日,晚上跳过晚餐直接去运动,虽然汗水淋漓,但运动的感觉真好!</li>\n<li><strong>明天</strong>:开心的週五终于到了,晚上要帮好友庆生聚餐吃烧烤,预计会喝一点小酒,可能还会熬夜聊天,但因为是週末没关係!</li>\n</ul>\n<p>有发现吗?你的需求每天都不一样,饮食、运动、排汗量及睡眠量都不同。如果每天都只喝定量的水,而不是根据生活作息调整,你可能会更容易觉得累。同样的,如果患有高血压、糖尿病等慢性疾病,或者正处于生理期、怀孕期间、术后调养期,身体的需求也会有所不同,从而影响你的水份摄取需求量!</p>\n<h2>抛开 8 杯水原则,来试试新方法</h2>\n<p>所以我们又回到了最初的问题:「一天到底应该喝多少水?」</p>\n<p>显而易见的「8 杯水」不再是标准答案,世界上也不存在适合所有人的完美答案。但你可以试试新的饮水量公式。根据<a target=\"_blank\" href=\"https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink\">密苏里大学</a> 建议的设定每日饮水目标的公式:</p>\n<p>计算最低目标:将体重(以公斤为单位)除以 30,就是每天该喝的水公升数。举例来说,一个 50 公斤的成年女性,每天最低饮水目标大约是 1.7 公升。加入运动等变因:健身的那天,每运动 30 分钟都需再增加 355mL 的饮水量(约等于 1 杯马克杯水量)。</p>\n<h2>最后:倾听身体的声音</h2>\n<p>你的身体是精密且有智慧的机器,当每日水份摄取量过少时,它便会发出警讯通知你,诸如口渴、疲劳、精神不济等,更不要提过深的尿液颜色了。所以,关于饮水的最合适答案就是:「掌握基本原则、追踪自己的饮水量,同时留意身体对你说的话。」</p>\n","cover":{"url":"https://cms.sparkful.app/assets/f86f48ac-cffc-42d3-b3b0-ae9dfd3ca4be","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T05:25:20.000Z"},{"title":"不是晨型人?早起的关键从前一晚开始","slug":"not-a-morning-person-a-smooth-wake-up-starts-at-night","topics":[{"slug":"sleep","name":"睡眠","tagline":"和 Sparkful 一起改善睡眠品质","description":"<p>早起对某些人来说很容易,但也许对包含你在内的某些人来说,更像是每天周而复始的晨间恶斗。 幸好,想把意识朦胧的自己顺利抽出被窝,其实有些规则可循。</p>\n<p>良好的起床习惯,从前一晚就能开始着手准备。 在本专栏中,我们想分享一些可行的小窍门。让睡眠、起床和日常生活更加顺利、舒适和高效。</p>\n<p>更进一步的话,我们将可以透过一些工具或养成习惯的技巧,让按时起床变得有趣、令人期待!</p>\n"},{"slug":"tasks","name":"生活管理","tagline":"让 Sparkful 把你的生活变得更有序丰富","description":"<p>你也许也有过类似的顿悟——在记下自己手上的待办事项之前,未曾意识到脑袋为了记忆与反覆提醒自己,占据了多大心力。</p>\n<p>记录待办事项的效益广为人知,但要聪明地管理待办工作,也有许多提示与技巧值得钻研:如果你的清单充斥一堆很不想做的工作,像是做家事、或清空收件匣,任谁都会拖延症复发。幸好,只要加入一点乐趣,这些乏味又不好玩的日常任务就能变得平易近人一些。</p>\n<p>遵循本专栏提供的提示,你不仅能在待办与时间管理的世界更加上手,还可能因为自己的高效率找到更多自信喔!</p>\n"}],"content":"<p>人的睡眠模式会随著年纪增长而改变,不过对于某些人来说,早起是一段永无休止的挣扎过程。幸运的是,你不需要砍掉重练,只要在日常生活中做出一些微小的改变,建立全新的习惯,就能从夜猫族翻身,无痛转型为晨型人。</p>\n<h2>晨型人养成,打造专属的睡前仪式感</h2>\n<p>事实上,一日之计并非始于晨,而是从「前一天晚上」好好睡觉就开始了。为了在早上能更轻鬆起床,而非按掉接二连三的贪睡闹钟,能够精神饱满的开启新的一天,你可以在晚上为自己做好以下准备。</p>\n<h3>1. 避免在夜间过度饮食</h3>\n<p>日落后,放下手边的手摇茶饮、含咖啡因的碳酸饮料和酒精,避免晚上聚餐吃到饱或大量高碳水食物,吃得太饱太撑让你的身体必须在休息时额外进行大量消化工作,同时也扰乱了你的睡眠。</p>\n<h3>2. 预演早晨「出门剧本」</h3>\n<p>有时候明明身体已经很累了,但脑袋却很不配合的高速运转,进而无法入睡或辗转难眠,这可能是因为你的脑子裡装了太多事情!睡前先拿出笔记本,或透过《记事探险》App 记下并清空大脑杂乱无章的待办事项,会发现压力小很多。</p>\n<p>如果你觉得睡意还不够深,试著脑中预演一次「出门剧本」吧。想好起床后要穿哪一套衣服、趁吐司烤好前梳洗、下雨该穿哪双鞋、出门前先帮狗狗倒水......。刚醒来时,你的大脑或许还没准备好做任何决定或解决问题,但睡前预演早晨的出门剧本,可以减少醒来手忙脚乱、忘东忘西的状况。</p>\n<h3>3. 放下你的手机,摆脱睡眠负债</h3>\n<p>儘管你可能习惯睡前躺在床上滑几则 Instagram、Tiktok 或是玩一把手游,但是手机和平板萤幕的蓝光对于睡眠生理时钟的调节会造成影响,大脑接收各种影音文字讯息刺激,也会为你带来糟糕的睡眠品质。为了确保能拥有一个平稳的睡眠,可以练习将手机和你一起切换至休眠模式。</p>\n<h2>额外小技巧:为每一个「明天」创造期待感</h2>\n<p>睡前在笔记本写下隔天的待办事项,或是为自己做一份丰盛的早餐,会让早起这件事情多了几分期待感。</p>\n<p>如果你是那种听到闹钟声之后总会忍不住多赖床几分钟的人,试试在手机下载《Book Morning!》吧!颠覆了睡前床边故事,以晨间床边故事的形式呈现,用新奇的事物为你展开新的一天。唯一的考验是,你需要准时醒来才能够解锁故事篇章,未完待续的情节会带给你起床的全新动力!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/f594dfb1-d40f-48fd-b0a6-412fce84862b","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T05:23:58.000Z"},{"title":"事情好多不想做?如何在懒癌发作时处理待办事项","slug":"no-motivation-tackling-to-dos-when-you-just-dont-wanna","topics":[{"slug":"tasks","name":"生活管理","tagline":"让 Sparkful 把你的生活变得更有序丰富","description":"<p>你也许也有过类似的顿悟——在记下自己手上的待办事项之前,未曾意识到脑袋为了记忆与反覆提醒自己,占据了多大心力。</p>\n<p>记录待办事项的效益广为人知,但要聪明地管理待办工作,也有许多提示与技巧值得钻研:如果你的清单充斥一堆很不想做的工作,像是做家事、或清空收件匣,任谁都会拖延症复发。幸好,只要加入一点乐趣,这些乏味又不好玩的日常任务就能变得平易近人一些。</p>\n<p>遵循本专栏提供的提示,你不仅能在待办与时间管理的世界更加上手,还可能因为自己的高效率找到更多自信喔!</p>\n"}],"content":"<p>小时候,我们总认为成为无所不能的大人,就能够轻鬆掌握一切。但当我们长大成人后,才发现「拖延」不知何时成为生活的常态;特别是在忙碌的一天或一週后,总是看著自己的长长待办清单想:「事情好多,再滑一下手机好了!」</p>\n<p>如果你也是拖延症末期患者,常常被截止日期追著跑,那麽,这边有些小技巧或许能帮助你追上遥遥无期的待办项目:</p>\n<h2>不只列出大方向,更要有「下一步行动清单」</h2>\n<p>撰写待办清单时,最容易犯下的错误之一,就是用简单的一句话来说明实际上需要「多个步骤」的工作项目,过于简单的描述反而会造成迟迟无法开始的心理压力。</p>\n<p>举例来说,假设你的任务之一是「打扫房间」。你可能等到两週后依然毫无动静,因为大脑比你还要清楚,打扫房间需要丢掉杂物、分类收纳、清洁环境与叠满衣服的椅子;更别提还要清洗、折叠棉被与衣物。一连串複杂的任务,可不只是「打扫房间」这四个字。</p>\n<p>想停止拖延症,首先,必须要仔细检查待办事项,尽可能地写下关键步骤。其次,将清单转换成 <a target=\"_blank\" href=\"https://www.youtube.com/watch?v=A44K2wEi-uM\">「原子笔记」</a>,让每个任务只有一个动作。例如,同样以打扫房间为例,当任务被细分成可以立即执行、单纯的「下一步清单」,包含整理桌上杂物、清洗被单、折叠衣物...等工作项目,当心理的启动成本降低,就能轻鬆地开始按表操课。</p>\n<p>额外加分点:因为迅速完成许多小任务,快速累积的成就感会让你觉得自己有够棒!</p>\n<h2>好玩,才想要做完:结合工作与乐趣</h2>\n<p>如果待办事项充斥著繁琐、无聊、苦闷的工作,例如把碗洗乾淨或回覆完所有的 Email,那想要拖延也不过是人之常情!然而,只要加进一点乐趣、一点诱因,乏味的日常工作就能变得更容易完成。以下是几个好点子:</p>\n<ol>\n<li>因应不同的工作建立特别的音乐播放清单。例如做家事时的日常閒聊 Podcast、认真工作时的轻音乐。</li>\n<li>把任务变成比赛,跟自己打赌能在一定时间内完成工作,并且设定计时器,让例行公事增添竞赛的紧张感。</li>\n<li>穿插有趣的任务来奖赏自己,如果能顺利完成待办事项,就给自己个小小奖励。例如玩一场小游戏,或看个疗癒的猫咪影片。</li>\n</ol>\n<h2>用善意谎言瞒过你的大脑</h2>\n<p>还有一种方法能帮助大脑克服对于开始工作的抗拒:就是对大脑说,你害怕的工作其实很好玩。这个方式是这样子做的:当你要开始执行很常拖延的工作时,对自己大喊「我很开心是我来做这件事!我是世界上最幸运的人!」切记,要发出声音!</p>\n<p>这是运用心理学的「自我实现预言」的小技巧(Self-fulfilling prophecies),预言本身不一定为真,但是透过被说出来、被相信后,就会成真。当然,刚开始大脑会知道你在说谎,事实上它也不喜欢刷马桶。不过,由于大声说出来你对于刷马桶的热爱听起来很蠢,也许你自己会忍不住笑出声来;而透过产生真正积极的情绪,会让你有个愉快的连结,久而久之,也许你真的会爱上刷马桶!</p>\n<h2>把你的待办事项变成游戏任务</h2>\n<p>游戏最迷人的地方在于每完成一项任务就能获得经验值、礼物、奖牌,透过等级的提升,让你成就感满满,也更愿意继续玩游戏。所以不妨把你现实中的待办事项游戏化吧!《记事探险》是一款待办事项APP,帮你追踪每日的重要任务并在按时完成任务后给予奖励,逐渐打造出专属的岛屿。在 iOS 和 Android 上免费下载《记事探险》,开始你的探险之旅吧!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/a6e0074b-6f30-40dd-b229-bff0fd8b155f","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T05:22:40.000Z"},{"title":"待办事项:不可忽视的「生活超能力」","slug":"the-to-do-list-dont-overlook-these-superpowers","topics":[{"slug":"tasks","name":"生活管理","tagline":"让 Sparkful 把你的生活变得更有序丰富","description":"<p>你也许也有过类似的顿悟——在记下自己手上的待办事项之前,未曾意识到脑袋为了记忆与反覆提醒自己,占据了多大心力。</p>\n<p>记录待办事项的效益广为人知,但要聪明地管理待办工作,也有许多提示与技巧值得钻研:如果你的清单充斥一堆很不想做的工作,像是做家事、或清空收件匣,任谁都会拖延症复发。幸好,只要加入一点乐趣,这些乏味又不好玩的日常任务就能变得平易近人一些。</p>\n<p>遵循本专栏提供的提示,你不仅能在待办与时间管理的世界更加上手,还可能因为自己的高效率找到更多自信喔!</p>\n"}],"content":"<p>也许这些情况听起来有种莫名的熟悉感:你发现一张逾期未缴的水电费,你发誓你明明记得已经付了,但现在只好摸摸鼻子准备补缴滞纳金;你以为下週才要交的报告截止日期其实是明天,只好抱头准备通宵达旦奋战;或者总是在回到温暖的家瘫软在沙发上之后,才想起家裡没有卫生纸了。</p>\n<p>你必须是超人,才有可能在一生中没有任何漏东漏西的粗心失误,对吧?其实,即使是普通人也可以善用「待办事项清单」(To-Do List)发挥力量。这裡有一些秘密的超能力,你不需要意外地辐射或是外太空血统也可以拥有——</p>\n<h2>第一个超能力:预测未来</h2>\n<p>人们很容易陷入一个思维误区:当一个任务很重要,我们就会记得它、把它放在心上。</p>\n<p>在大多数的时候这可能是正确的,然而生活中总是难免会有一些小意外或遗漏。实际上,透过确实地「纪录」每项任务与待办事项,能够帮助我们更清晰地掌握每个任务的规格以及需要多长的时间,进而将抽象的目标转变为确实、可执行的行动项目。</p>\n<h2>第二个超能力:以闪电般的速度完成工作</h2>\n<p>拥有一份可靠的待办事项清单可以让你减少<a target=\"_blank\" href=\"https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-decision-fatigue\">决策疲劳</a>,并帮助你确认重要事项的优先顺序。透过在清单中排序或标注任务的重要性或紧急性,你可以一目了然的评估必须被优先完成的项目、或可以先搁置的任务。</p>\n<p>请记得:生产力不仅仅是完成一长串的任务,也不是确保一天当中的每一刻都被填满。如果你在个人生活或工作中有明确的目标,透过追踪日常任务,可以帮助你更好地了解哪些事情或许佔用了太多的时间,而无法专注在真正重要的事项上。</p>\n<h2>第三个超能力:控制压力怪物</h2>\n<p>定期纪录、追踪待办事项清单可以帮助你缓解压力!想想看:当你尝试将所有的事情都记在脑海中的时候,是否会觉得压力山大?总是焦虑担心不小心漏掉哪些细节?更别提「真的想不起来」而产生的挫折感。将每一项未完成的任务,从你的大脑转移到你的待办事项列表中,可以消除你担心漏东漏西的烦恼。</p>\n<p>将任务写下或记录在清单上,还可以帮助你重新考虑该任务的必要性,或许你可能会得出一个新的结论:这件事情可以被跳过或拜託其他人处理。透过直接划掉或跳过这个任务来减轻你的负担!</p>\n<h2>One more tip:消除动机迷思</h2>\n<p>也许你已经读到这边,并且在想:<em>「嗯,听起来不错。前提是如果我有动力去做这些事情⋯⋯」</em> 关于这点,我们有些灵感想要跟你分享 <a target=\"_blank\" href=\"https://sparkful.app/articles/no-motivation-tackling-to-dos-when-you-just-dont-wanna\">如何在缺乏动力时处理待办事项</a>。不妨尝试看看吧!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/3b835443-c553-45ab-ae6a-894b9d90ca79","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T05:21:22.000Z"},{"title":"3 个应该养成记帐习惯的原因","slug":"3-great-reasons-to-track-your-expenses","topics":[{"slug":"finance","name":"财务规划","tagline":"和 Sparkful 一起学习个人理财","description":"<p>我们为什么要追踪日常花费?</p>\n<p>追踪花费有助于我们检讨、减少或是屏除不必要的大笔支出,从而将这些钱腾出来,投注在更有意义的事情,例如储蓄。</p>\n<p>当然,我们也知道比起单纯的花钱、购物,检讨花费通常就⋯⋯比较不好玩。如果你也曾对个人理财充满畏惧、难以踏出第一步,我们将帮助你跨越这些障碍。</p>\n<p>在本专栏中,我们想与您分享一些技巧和工具,让记录收入和支出开始变得有趣。</p>\n"}],"content":"<p>让我们尝试一下:单凭大脑记忆,在不翻阅任何记录的情况下,试著回想本週的所有开支明细。你能够记得多少呢?是否感到有些茫然、或对于某些花费金额不那麽确定?</p>\n<p>金融教育家 <a target=\"_blank\" href=\"https://www.evidenceinvestor.com/why-you-should-track-your-everyday-expenses\">Andrew Hallam</a> 在他的书<strong>平衡:如何投资和消费以获得幸福、健康和财富</strong>中,强烈建议追踪日常每笔消费。 让我们延伸这个想法,并且聊聊记帐带来的好处,以及为何应该纪录费用支出的 3 个主要原因。</p>\n<h2>原因 1:记帐,可以帮助你提高财务意识</h2>\n<p>试著回想你大前天在午餐上花了多少钱?除非你已经养成记帐的习惯,否则这个问题可能有点难回答,对吧?我们的大脑有太多需要记住的重要事项,因此重複、例行性或无关紧要的事情会很快地从短期记忆中消失,包含餐费、定期交通费等。</p>\n<p>以浅白口吻分享理财知识的YouTuber <a target=\"_blank\" href=\"https://www.books.com.tw/products/0010852671?loc=P_0004_013\">柴鼠兄弟</a>分享:「记帐就是在短期记忆被大脑删除前,抢先一步将资讯具体化、脉络化的过程。」透过「纪录费用」这个行为会将这些记忆放入长期储存区域,帮助我们更容易记住关键资讯。</p>\n<h2>原因 2:了解资金去向,可以减轻财务压力</h2>\n<p><a target=\"_blank\" href=\"https://www.cbsnews.com/news/the-biggest-cause-of-stress-in-america-today/\">在一项调查中</a> 发现,接近 75% 的成年人表示曾经在某些时刻对于金钱感受到负担,约 25% 的人表示上个月有高度的财务压力。经济压力似乎是生活中难以避免的一个挑战,同时,也会对我们的心理健康产生影响。</p>\n<p>「金钱,是建立生活安全感的一个非常重要的部分。」美国心理学会首席执行官兼执行副总裁诺曼安德森(Norman Anderson)说。而追踪你的每月开支,是最简单的资金管理策略之一:透过记帐并掌握金钱流向,能够提升你对于当下财务状的况控制感,进而避免因不确定性而导致的心理压力与担忧。</p>\n<h2>原因 3:掌握金钱流向,是省钱的第一步</h2>\n<p>了解我们如何花钱?怎麽花?是减少不必要性支出的第一步。举例来说:你有没有考虑过交通月票是不是比单次付款更划算?如果你每天都要喝一杯外带咖啡,家用咖啡机会不会是一个好选择?透过追踪支出,你可以更了解自己的花费比重,进而决定是否减少、甚至削减你认为佔用过多收入比例的花费项目,进而将这些钱花费在更有意义的事情上,例如为了未来的进修或旅行规划而预先储蓄。</p>\n<p>透过记帐,可以帮助我们在忙碌生活和财务压力之间找到平衡点,帮助我们更有意识的达成生活目标。</p>\n","cover":{"url":"https://cms.sparkful.app/assets/8ad4cec9-0a6c-43cc-ab48-c1cfeb567643","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T05:20:47.000Z"},{"title":"记帐跟预算管理一样吗?","slug":"are-budgeting-and-expense-tracking-the-same-thing","topics":[{"slug":"finance","name":"财务规划","tagline":"和 Sparkful 一起学习个人理财","description":"<p>我们为什么要追踪日常花费?</p>\n<p>追踪花费有助于我们检讨、减少或是屏除不必要的大笔支出,从而将这些钱腾出来,投注在更有意义的事情,例如储蓄。</p>\n<p>当然,我们也知道比起单纯的花钱、购物,检讨花费通常就⋯⋯比较不好玩。如果你也曾对个人理财充满畏惧、难以踏出第一步,我们将帮助你跨越这些障碍。</p>\n<p>在本专栏中,我们想与您分享一些技巧和工具,让记录收入和支出开始变得有趣。</p>\n"}],"content":"<p>无论你是记帐新手,或是透过省钱想要达成特定的储蓄目标,你可能会有这样的困惑:编列预算和纪录收支有什麽不一样?记帐和预算,两者之间有什麽关联性或差异呢?事实上,这是非常好的问题,透过瞭解其中的区别,将可以帮助你在财务管理历程中的不同阶段,找到最适合你的方法。</p>\n<h2>什麽是记帐?</h2>\n<p>一句话定义:「记录收支,也就是费用追踪,意味著纪录每一笔收支,让你能够了解钱的去向。」</p>\n<p>透过纪录每一笔费用,将其归类在不同的分类下,可以帮助你掌握支出的趋势。随著时间推移,你将能够更清楚地了解你的金钱流向。或许,我们中的许多人可能觉得不需要特别关注或纪录小额支出,然而日积月累,这些小小的费用累积起来,也有可能是一个相当可观的数字。</p>\n<h2>什麽是预算管理?</h2>\n<p>一句话定义:「预算,意味著在花费每一块钱之前,为每一块钱制定一个计画。」</p>\n<p>透过制定个人预算,你可以预先规划未来的花钱计画,进而避免在真正需要花钱的关键时刻「无钱可用」。例如:除了房租或电话费等固定开支之外,你还可以事先计划,每个月留下一定比例或数额的金额用于消费或娱乐;其中一个简易的入门方式是「信封理财法」,这个方式非常简单易懂,你可以依照分类将钱直接放到不同的信封裡面,需要消费时再从信封中拿出来。</p>\n<h2>记帐和预算管理:哪个更好?</h2>\n<p>如果这篇文章能给你一个完美的答案当然再好不过了,但真正的答案是:由你决定!</p>\n<p>在个人理财方向,实际上(很可惜)并没有所谓万能的解决方案,相对地,你必须根据你当前的人生阶段、收入来源、固定支出和长期的财物目标等,多方综合考量不同面向,来决定哪一种选择更适合你。</p>\n<p>如果你刚开始理财,想要复盘并评估自己的财务规划,但还不清楚当前的每月收支趋势,你可以从记帐开始循序渐进的了解支出费用的全貌;相反地,如果你已经能够掌握自己的资金流向,但想要增加或减少某个类别的支出,那麽你可以尝试开始为不同类别设定支出限额来管理预算。</p>\n<p>已经有规律的记帐习惯?<em>一起来瞧瞧 <a target=\"_blank\" href=\"https://sparkful.app/zh-CN/articles/i-already-track-my-expenses-now-what\">如何更好地管理费用!</a></em></p>\n","cover":{"url":"https://cms.sparkful.app/assets/a348d74b-8055-4c60-9d5a-1c7ee343e5e3","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T05:20:09.000Z"},{"title":"我已经养成记帐习惯了!然后呢?","slug":"i-already-track-my-expenses-now-what","topics":[{"slug":"finance","name":"财务规划","tagline":"和 Sparkful 一起学习个人理财","description":"<p>我们为什么要追踪日常花费?</p>\n<p>追踪花费有助于我们检讨、减少或是屏除不必要的大笔支出,从而将这些钱腾出来,投注在更有意义的事情,例如储蓄。</p>\n<p>当然,我们也知道比起单纯的花钱、购物,检讨花费通常就⋯⋯比较不好玩。如果你也曾对个人理财充满畏惧、难以踏出第一步,我们将帮助你跨越这些障碍。</p>\n<p>在本专栏中,我们想与您分享一些技巧和工具,让记录收入和支出开始变得有趣。</p>\n"}],"content":"<p>你也许试过记帐,财务状况却似乎没有改善?重点在于:「记帐后」你採取了什麽行动。</p>\n<p>现代管理之父<a target=\"_blank\" href=\"https://en.wikipedia.org/wiki/Peter_Drucker\">彼得杜拉克</a> 曾经说过:「你无法管理你无法量化的事物。」现在有许多好用的工具和 App 协助你量化生活中的各种行为,例如计算热量、步数纪录、监测睡眠状态或血氧量等等,进而帮助你更有方向、也能更具体地掌握目标达成率。</p>\n<p>像 <a target=\"_blank\" href=\"https://sparkful.app/zh-TW/fortune-city\">《记帐城市》</a>一样便利的纪录收支 App,可以帮助你快速了解钱都花到哪裡。然后呢?你该如何运用记帐数据做出行动?</p>\n<h2>第一要事:重新检视固定成本</h2>\n<p>有些花费是每个月的固定支出,包括房租、通勤费、固定帐单等等。虽说是必要开销,但其中可能藏著省下更多钱的开关。举例来说:网路吃到饱几乎是手机标配,但你真的需要吗?如果公司和家裡都有 WiFi,可能根本用不著吃到饱的方案啊!赶紧调阅你的手机网路流量纪录,省下每个月白白多缴(或许完全没用到)的网路费吧。</p>\n<h2>进一步:找出你无法理直气壮解释的黑洞支出</h2>\n<p>想揪出财务黑洞,请专业的来!\n想像有个隐形的聪明朋友,正帮助你检视你的开支,不断发现一些你无法理直气壮解释的开销。</p>\n<pre><code>聪明朋友:「月缴 1,200 元意外险保费!你知道保险内容可以整年千元有找吗?」\n你:「天啊我缴了整整一年⋯⋯」\n聪明朋友:「你花钱买了 6 个不同的语言学习课程耶!说几句西班牙语来听听?」\n你:「呃......喔?」\n</code></pre>\n<p>你可以为喜欢的事保留预算,但可别一时大意,让钱无故从口袋落跑。</p>\n<h2>不断练习:诚实对待「需要」与「可有可无」</h2>\n<p>既然财务混乱经过梳理,你肯定觉得焕然一新。也提醒自己:在下次消费前得思考:哪些东西对生活来说不可或缺?少了哪些东西,你还是一样快乐?有 2 个小技巧帮助你判断:</p>\n<ul>\n<li>\n<p>重新评估娱乐需求:这个类别的支出最容易破财,毕竟「数位杂物」不像柜子衣服那些杂物很容易出现在视线范围。你真的需要全年订阅 3 个串流平台吗?还是可以选定一个平台订阅,并且在取消订阅前狂看其他平台的最新影片?</p>\n</li>\n<li>\n<p>寻找「平替」:很多事是可以取捨且无伤大雅的。如果早晨咖啡主要目的是醒脑,那就未必要每天购买知名品牌的咖啡。多走几步路去超商试试平价替代方案。假如它同样能拯救你的昏昏欲睡,那麽知名品牌咖啡就留著特别的日子再喝吧。</p>\n</li>\n</ul>\n","cover":{"url":"https://cms.sparkful.app/assets/c9c890be-6d4d-4a4f-9f6f-1f2ea753b026","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T05:19:29.000Z"},{"title":"如何每天多走几步?3 步骤养成走路运动习惯","slug":"getting-those-steps-how-can-i-build-a-lasting-walking-routine","topics":[{"slug":"fitness","name":"健身运动","tagline":"和 Sparkful 一起实现健身目标","description":"<p>近年规律运动渐被主流重视,是忙碌生活中维持强健身体的必要习惯。说到运动,你可能最常联想到在健身房做重量训练、高强度间歇训练的画面;但事实上,在日常生活中简单地“散步”就已经是活动身体的好方法啰。</p>\n<p>稍微调整一下日常作息,生活中尽可能以步行取代其他交通工具,就能有效地锻炼身体。即使每天只凑出短短的时间运动,只要持续规律地做,也能长远地改善你的身心健康。</p>\n<p>步行比运动训练平易近人许多,几乎不需要任何规划或准备就。如果您想开始多走路,我们准备了一些小技巧,帮助你养成持久的习惯。</p>\n"}],"content":"<p>对还没有规律运动习惯的人来说,直接进入高强度间歇性运动(HIIT)或马拉松训练课表,可能令人心生抗拒;「走路」相较容易许多,但可不是偶一为之心血来潮,从家裡走到巷口超商就算运动。再简单的健康生活都需要经过事先规划,以下 3 个步骤帮你在日常生活中循序渐进、多走几步路养成步行习惯。</p>\n<h2>把散步变成早晨例行任务</h2>\n<p>起床来杯咖啡,是许多人的开机仪式,不过到户外走走呼吸新鲜空气也有同样效果!BBC 科学节目主持人<a target=\"_blank\" href=\"https://www.cw.com.tw/article/5117176\">迈克尔·莫斯利(Michael Mosley)</a>医生分享:「早晨出去走路多接触自然光线助于减少帮助睡眠的褪黑激素(melatonin)的产生,也让你白天更有精神、更清醒。」</p>\n<p>如果早上没时间悠閒散步,不妨直接将走路加进你的「通勤」路线,例如:提前两站下车,或者将车子停在两个街口外,让自己多走几步路。当你成功解锁新的通勤路线,再来杯咖啡或喜爱的饮料,奖励自己完成今日小任务,用美好的心情开始新的一天!</p>\n<h2>把走路和喜欢的事绑在一起</h2>\n<p>现在你有了新的通勤路线,散步已经成为早晨例行任务。不过别给自己太大压力,将步行与期待的事结合,有助于撑过习惯培养的第一週,持之以恆就简单有趣多了!例如:午休时走远一点去买超好吃的午餐;和好朋友视讯聊天时顺便起身走走增加步数;或是边走路边听喜欢的 Podcast。</p>\n<p>如果你还需要更多走路灵感,这些文章可以帮助你:</p>\n<ul>\n<li><a target=\"_blank\" href=\"https://sparkful.app/zh-TW/articles/the-walking-bored-how-to-make-solo-walks-more-enjoyable\">从散步到散策:3 个小方法让一个人散步充满乐趣</a></li>\n<li><a target=\"_blank\" href=\"https://sparkful.app/zh-TW/articles/listen-while-you-walk-the-best-apps-to-keep-you-moving\">打开耳朵享受步行:走路、通勤族的精选 APP 推荐</a></li>\n</ul>\n<h2>掌握每日走路步数</h2>\n<p>想长期维持任何习惯,重要的是了解自身表现,而这可不能仰赖「感觉」。</p>\n<p>你需要的是更精准的纪录工具,例如智慧手錶或计步器 App <a target=\"_blank\" href=\"https://sparkful.app/zh-TW/walkr\">《Walkr》</a>来追踪每天的步数。具体的数据能帮助你更明确掌握自己的走路状况,并且帮助你确实养成习惯。当你知道自己的每日步数,接下来试著将每週总步数增加 5-10%,这才是一个正确的目标设定:有一点点小挑战性,但是可以做到。</p>\n<p>小迷思:原本每天只走 2,000 步,却雄心壮志想一口气挑战每天 10,000 步吗?不仅可能有反效果,给自己太大的压力反而增加失败的机率,<a target=\"_blank\" href=\"https://sparkful.app/zh-TW/articles/10000-steps-a-day-do-i-really-have-to\">更不用说其实没有必要唷!</a></p>\n","cover":{"url":"https://cms.sparkful.app/assets/96273f27-251f-412a-892f-a4c1207da39f","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T05:18:07.000Z"},{"title":"从散步到散策:3 个小方法让一个人散步充满乐趣","slug":"the-walking-bored-how-to-make-solo-walks-more-enjoyable","topics":[{"slug":"fitness","name":"健身运动","tagline":"和 Sparkful 一起实现健身目标","description":"<p>近年规律运动渐被主流重视,是忙碌生活中维持强健身体的必要习惯。说到运动,你可能最常联想到在健身房做重量训练、高强度间歇训练的画面;但事实上,在日常生活中简单地“散步”就已经是活动身体的好方法啰。</p>\n<p>稍微调整一下日常作息,生活中尽可能以步行取代其他交通工具,就能有效地锻炼身体。即使每天只凑出短短的时间运动,只要持续规律地做,也能长远地改善你的身心健康。</p>\n<p>步行比运动训练平易近人许多,几乎不需要任何规划或准备就。如果您想开始多走路,我们准备了一些小技巧,帮助你养成持久的习惯。</p>\n"}],"content":"<p>「散策(さんさく)」是源自于日本的词句,相较于「散步」的附近随意走走,更带有边欣赏四周景致的意味;这两个看似相似的单词,因为心境和沉浸感的不同,进而被赋予了不同的意义。</p>\n<p>那麽,在独自行走时,因生活中太过熟悉显得有些无聊的步行路线,是否有些小方法能够让步行变得有趣起来呢?在下一趟散步时,不妨试试带著几位小伙伴一起上路吧:</p>\n<h2>1 号伙伴:你的手机</h2>\n<p>想像力能为生活增添许多乐趣。运用你的想像力,散步就不只是乏味的走路。</p>\n<p>试想自己正在拍摄旅行 Vlog,运用手机录影为陌生的观众介绍周围的景点,于是你将发现周遭的世界不一样了:那些街树的光影、姿态各异的花草树木与老建筑们,彷彿都鲜活了起来。</p>\n<p>你也可以打造专属自己的游戏,每週开启一趟「走路寻宝」活动:若居住在城市,可以拍照收集独特的水孔盖、变电箱或街头涂鸦;如果你是住在乡下的幸运儿,那麽来个主题植物或鸟类探索摄影週吧!</p>\n<h2>2 号伙伴:最熟悉的陌生人——你自己</h2>\n<p>长达两年多漫步在山林的生活,美国作家梭罗写出经典散文《湖滨散记》。我们不需要成为伟大的文学家,也可以在独自步行时跟自己对话,就像许多好点子会在洗澡时灵光乍现般,散步是与内在的自己独处的最好机会,透过跟自己漫无目的閒谈,最好的创意可能由此产生。</p>\n<p>利用手机内建的语音备忘录,或者《Just Press Record》等 App,捕捉那些稍纵即逝的创意、突然想起的待办事项,或者偶然涌现的回忆。而这些语音备忘录都能作为「日记」,纪录著每天生活中的闪光时刻。</p>\n<h2>3 号伙伴:喜爱的漫步伙伴</h2>\n<p>呼朋引伴,让更多伙伴丰富你的散策之旅吧!在过去,许多跑者、健走者会选择音乐相伴,同时维持步伐频率。而现在,感谢科技提供我们更多选择,从 Podcast 到有声书、语言学习应用程式,无论是想要听人聊天、了解趋势,或是利用零碎时间学习新知,你总能找到喜爱的漫步伙伴。</p>\n<p><a target=\"_blank\" href=\"https://sparkful.app/zh-TW/walkr\">《Walkr》</a>是一款结合手机计步器与有趣的银河探索游戏:透过自动记录走路步数,追踪并记录每天消耗的热量,让你一边探索迷人的银河系,一边达成健身目标。找到最适合你的方法,让走路变成一件令人期待的事!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/b5b2afe2-9588-4cf5-a63a-48da0b145357","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T05:16:14.000Z"},{"title":"7 个好玩有趣的喝水小方法,轻鬆补充身体水份","slug":"7-wildly-effective-ways-to-make-drinking-water-fun-and-easy","topics":[{"slug":"hydration","name":"补充水分","tagline":"Sparkful 帮助你随时补充水份","description":"<p>你是否想过水在健康生活中的重要性?就像许多保健习惯一样,每天足量饮水的目标有时会被忽略。</p>\n<p>水对身心健康都至关重要,是每天都必须摄取的物质。想知道每天要喝多少水才够?很难在忙碌的日常中摄取足够水分?养成长久的饮水习惯必定需要长久的时间及心力坚持,这也是为什么在本专栏中,我们想与你分享一些让饮水变得有趣、陪伴你、让你保持动力的小窍门!</p>\n<p>拿起你的杯子,喝一口水,让我们立即开始补水吧!</p>\n"}],"content":"<p>你是不是曾想著:「我真的应该多喝水」,并设定每天的目标饮水量,却总是无法达成而感到懊恼呢?要你在充满好喝的手摇饮和咖啡因诱惑中,选择无聊又不那麽好喝的白开水,的确是很困难,这我们完全理解!但先别放弃养成喝水习惯,试试这些方法,一起尝试看看:用有趣的方式补充更多水分!</p>\n<h2>用美美的装水容器提醒自己</h2>\n<p>很多人会忘记喝水的原因之一,是因为水没有出现在你的视线范围中,自然,喝水就不会是你的优先选项。因此,放一个美美的透明瓶子在你的桌边吧!你可以清楚看到目前的水位,例如含有刻度的大容量透明水瓶、随身杯。运用「视觉提醒法」,中午时,看到你的瓶子中还有 80% 的水,你可能会记得多喝几口!</p>\n<h2>放根吸管营造喝饮料的感觉</h2>\n<p>有了赏心悦目的水瓶后,你可以试著买一支环保吸管,营造自己「正在喝手摇」的氛围,用吸管慢慢啜饮,不知不觉可能就喝入更多水分,小小动作改变大脑认知,比起对著瓶子大口猛喝,或许可以减轻你对喝水的抗拒。</p>\n<h2>出门咒语:手机、钱包、钥匙、水瓶!</h2>\n<p>如果外出时携带个水瓶,当你口渴时就不会那麽想去买饮料或咖啡。随身携带水瓶的小动作,让你朝更健康的自己迈进,也为环境保护尽小小心力!</p>\n<h2>喝水小法宝:果乾、柠檬片</h2>\n<p>不喜欢白开水的味道吗?试试加入一些柠檬或莱姆片、一小撮香草或是新鲜的水果片吧,再加一些冰块,冰冰凉凉就像喝饮料一样。如果觉得麻烦懒得准备,也可以购买现成的柠檬、莓果果乾分装小包装,让水变得更爽口!</p>\n<h2>加点气泡疗癒感</h2>\n<p>光是在水中加入一些气泡,都会让水变得更好喝,除了在便利商店购买气泡水,你也可以购买 SodaSteam 或其他气泡水设备,在家自製气泡水更划算!再加入一些水果、果乾,立刻获得一杯清爽消暑的饮料!</p>\n<h2>揪团多喝水挑战趣味竞赛</h2>\n<p>购物、叫外送都能揪团,喝水当然也可以!每个人都该多喝水,但多数人都还找不到实践的好方法。邀请朋友、同学、同事或家人一起进行饮水挑战吧!可以纯粹从好玩作为出发点;也可以尝试小小加码:挑战开始时,大家捐出少量的钱,让达标优胜者选定慈善机构捐出奖金,让挑战更具意义!</p>\n<h2>确实纪录追踪饮水情况</h2>\n<p>除了各种增加饮水量的小技巧,最重要的,还是确实纪录实际喝了多少水。</p>\n<p>你可能「感觉」有喝够,但实际上你喝的饮料大部分都含有咖啡因或糖。不妨试试看可以简单纪录饮水量的「植物保姆」:当你设定好每日饮水目标,会开始收到可爱植物的提醒,植物们会仰赖你的饮水量成长。现在就下载并开启「植物保姆」App 选择你的第一棵植物,开始喝水并追踪每日饮水量吧!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/3ae167c0-38f3-4665-b2f9-aedd21f8fe3a","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-28T10:10:38.000Z"},{"title":"我真的有需要每天走 10,000 步吗?","slug":"10000-steps-a-day-do-i-really-have-to","topics":[{"slug":"fitness","name":"健身运动","tagline":"和 Sparkful 一起实现健身目标","description":"<p>近年规律运动渐被主流重视,是忙碌生活中维持强健身体的必要习惯。说到运动,你可能最常联想到在健身房做重量训练、高强度间歇训练的画面;但事实上,在日常生活中简单地“散步”就已经是活动身体的好方法啰。</p>\n<p>稍微调整一下日常作息,生活中尽可能以步行取代其他交通工具,就能有效地锻炼身体。即使每天只凑出短短的时间运动,只要持续规律地做,也能长远地改善你的身心健康。</p>\n<p>步行比运动训练平易近人许多,几乎不需要任何规划或准备就。如果您想开始多走路,我们准备了一些小技巧,帮助你养成持久的习惯。</p>\n"}],"content":"<p>「日行一万步,医生远离我。」我们都听过类似的说法:如果每天没有走到 10,000 步,那麽可能说明你走得还不够。然而,这是真的吗?如果没有办法达成日行万步的目标,我们应该因此感到内疚吗?</p>\n<p>简短的回答:<strong>绝对不是。</strong> 事实上,每个人的状况很不一样,有可能你一天的行程已经被工作、上课、育儿或其他重要活动塞满,或者缺乏可以长时间走路的舒适或安全的环境,也有可能根据你的年龄或身体状况,走路其实并不是最适合你的活动选项。</p>\n<p>当然,你可能还是会把步行数字视为一个健康目标,在我们的周边也有无数的例子和故事,例如 <a target=\"_blank\" href=\"https://www.youtube.com/watch?v=qFx13AUtAwo\">YouTuber 尝试 30 天挑战 10,000 步</a>激励你想要达成这个目标。当然,在生活作息和身体状况许可的前提下,每天走 10,000 步可能对于健康有一些好处,然而,在生活中其实还有更多的选项,你可以从中挑选最适合你的生活型态的作法。</p>\n<h2>日行万步的替代方案</h2>\n<p>别为了一天走不到几千步而自责,不妨将压力转换为动力,尝试以下替代方案让你确实地「动」起来:</p>\n<h3>1.设定一个目标(任何目标)</h3>\n<p>将 10,000 步设定为每天活动量的步行目标,对于某些人确实行之有效的原因其实不是「步数」,而是「每日挑战」所激发的动力。如果你目前每天平均走 2,000 步,那麽,你可以尝试自我挑战:在接下来的一週内每天走 3,000 步,看看自己的感受和身体状况。如果你愿意的话,可以尝试每週增加步数,循序渐进的找到最适合自己的步行目标。</p>\n<h3>2.选择适合你的活动</h3>\n<p>如果你的状态不适合走路或步行,还有许多其他的方法可以改善你的身体健康。例如:简短的<a target=\"_blank\" href=\"https://www.youtube.com/watch?v=KhXKkG9EykU\">皮拉提斯</a> 或<a target=\"_blank\" href=\"https://www.youtube.com/watch?v=mevvQo3uHFU\">椅子锻炼</a> ,这些小活动快速又简单,不用担心找不出动一动的时间或空间,并可以帮助你在短短几分钟内达成活动量、唤醒新陈代谢和心肺功能。</p>\n<h3>3. 尝试「运动零食」</h3>\n<p>不,这并不是指将运动和快乐食物结合起来。 <a target=\"_blank\" href=\"https://www.goodmorningamerica.com/wellness/story/exercise-snacking-week-60778976\">「运动零食」(exercise snacking)</a> 的概念很简单:一天至少 3 次,做某种形式的运动 2 到 5 分钟。这可能是在三餐前爬几层楼梯、在等待微波炉时做几下深蹲、或者在空挡花 2 分钟做开合跳或平板支撑。这些运动零食可以帮助你克服锻鍊的心理障碍,并且几乎可以随时在任何地方动起来。</p>\n<p>如果你无法达到每天 10,000 步的目标,请不要为此自责!在适合你的生活方式的情况下,儘可能的多活动身体,寻找你最舒服、也最能持续的活动方式,养成定期运动的习惯来保持身体健康。即使是短时间的运动,也比为了达成步数目标而对自己施加压力对健康更加有益。</p>\n<p>或者,你可能是因为觉得走路很无聊,而提不起劲开始走路吗?不妨尝试看看我们对于 <a target=\"_blank\" href=\"https://sparkful.app/articles/the-walking-bored-how-to-make-solo-walks-more-enjoyable\">享受独自散步</a>)的一些想法吧!</p>\n","cover":{"url":"https://cms.sparkful.app/assets/442e9b8b-69bf-4b0c-8ff8-3636b5b24d27","width":1920,"height":1280},"authors":[],"apps":[],"createdAt":"2022-11-29T02:15:13.000Z"}],"topics":[{"slug":"hydration","name":"补充水分","tagline":"Sparkful 帮助你随时补充水份","description":"<p>你是否想过水在健康生活中的重要性?就像许多保健习惯一样,每天足量饮水的目标有时会被忽略。</p>\n<p>水对身心健康都至关重要,是每天都必须摄取的物质。想知道每天要喝多少水才够?很难在忙碌的日常中摄取足够水分?养成长久的饮水习惯必定需要长久的时间及心力坚持,这也是为什么在本专栏中,我们想与你分享一些让饮水变得有趣、陪伴你、让你保持动力的小窍门!</p>\n<p>拿起你的杯子,喝一口水,让我们立即开始补水吧!</p>\n"},{"slug":"fitness","name":"健身运动","tagline":"和 Sparkful 一起实现健身目标","description":"<p>近年规律运动渐被主流重视,是忙碌生活中维持强健身体的必要习惯。说到运动,你可能最常联想到在健身房做重量训练、高强度间歇训练的画面;但事实上,在日常生活中简单地“散步”就已经是活动身体的好方法啰。</p>\n<p>稍微调整一下日常作息,生活中尽可能以步行取代其他交通工具,就能有效地锻炼身体。即使每天只凑出短短的时间运动,只要持续规律地做,也能长远地改善你的身心健康。</p>\n<p>步行比运动训练平易近人许多,几乎不需要任何规划或准备就。如果您想开始多走路,我们准备了一些小技巧,帮助你养成持久的习惯。</p>\n"},{"slug":"finance","name":"财务规划","tagline":"和 Sparkful 一起学习个人理财","description":"<p>我们为什么要追踪日常花费?</p>\n<p>追踪花费有助于我们检讨、减少或是屏除不必要的大笔支出,从而将这些钱腾出来,投注在更有意义的事情,例如储蓄。</p>\n<p>当然,我们也知道比起单纯的花钱、购物,检讨花费通常就⋯⋯比较不好玩。如果你也曾对个人理财充满畏惧、难以踏出第一步,我们将帮助你跨越这些障碍。</p>\n<p>在本专栏中,我们想与您分享一些技巧和工具,让记录收入和支出开始变得有趣。</p>\n"},{"slug":"sleep","name":"睡眠","tagline":"和 Sparkful 一起改善睡眠品质","description":"<p>早起对某些人来说很容易,但也许对包含你在内的某些人来说,更像是每天周而复始的晨间恶斗。 幸好,想把意识朦胧的自己顺利抽出被窝,其实有些规则可循。</p>\n<p>良好的起床习惯,从前一晚就能开始着手准备。 在本专栏中,我们想分享一些可行的小窍门。让睡眠、起床和日常生活更加顺利、舒适和高效。</p>\n<p>更进一步的话,我们将可以透过一些工具或养成习惯的技巧,让按时起床变得有趣、令人期待!</p>\n"},{"slug":"tasks","name":"生活管理","tagline":"让 Sparkful 把你的生活变得更有序丰富","description":"<p>你也许也有过类似的顿悟——在记下自己手上的待办事项之前,未曾意识到脑袋为了记忆与反覆提醒自己,占据了多大心力。</p>\n<p>记录待办事项的效益广为人知,但要聪明地管理待办工作,也有许多提示与技巧值得钻研:如果你的清单充斥一堆很不想做的工作,像是做家事、或清空收件匣,任谁都会拖延症复发。幸好,只要加入一点乐趣,这些乏味又不好玩的日常任务就能变得平易近人一些。</p>\n<p>遵循本专栏提供的提示,你不仅能在待办与时间管理的世界更加上手,还可能因为自己的高效率找到更多自信喔!</p>\n"}]}