涼爽

問︰亞洲男士，約1.8M高，67公斤，在室內泳池游水，水溫約攝氏25度，以自由泳慢慢游，每2秒游1米，不停游了45分鐘，試算出身體於水中流失的熱力及因運動所消耗的熱量，大概等於多少碗飯？

下面給出一種大致估算的思路——注意這裡的計算有不少假設，結果僅僅是個估值，只供參考。

【一、估算游泳運動本身消耗的能量】

一般來講，以自由泳慢速游泳（每2秒1米）對應的強度大約屬於中等運動。常用估算法是利用代謝當量 (MET)。對於大約 67 公斤的成年人，慢速游泳的 MET 可能在6左右。依據公式︰

消耗熱量 (kcal) ＝ MET × 體重(kg) × 運動時間(小時)

如果計算45分鐘（0.75小時）的能量消耗： 6 × 67 × 0.75 ≈ 301 kcal

當然，不同資料可能有略高或略低的數值，有人可能會估算到 300～400 kcal。這當中，肌肉產生的機械功只占大約20%左右，其餘的大部分都轉化成熱量，散發到水中。

【二、水中散失的熱力補償效應】

跟陸上運動不同，游泳時身體除了完成機械性推進外，還須額外消耗能量以維持核心體溫。水的導熱性極強，20～25°C的泳池水比我們皮膚的溫度低很多（人體正常約37°C，但游泳時，由於皮膚不斷散熱，表皮溫度可能降至 30°C 左右），也就是說：

• 假設皮膚最終是30°C，而水溫25°C，平均溫差約 5°C。

有研究指出，裸露人體在這樣非熱中性水溫中，光是因為散熱（也就是補熱代償）往往需要額外產生的能量大約可達每小時 200–300 kcal。那麼45分鐘大約需要： 200～300 kcal/小時 × 0.75 小時 ≈ 150～225 kcal

（數值的選取會依個體、脂肪量、血液循環等因素有所波動，但這裡用作一個粗略估算。）

【三、合計並換算成碗飯的概念】

若把「運動本身所消耗」（約300～400 kcal）與「水中散失、需要補熱」部分（約150～225 kcal）合在一起，整個45分鐘的游泳活動大致消耗： 300–400 + 150–225 ≈ 450～625 kcal
我們可以取中間值，比如約500–600 kcal。

接下來，再把這個能量換算成「碗飯」：
一般一碗白飯（約150～200克）的熱量大約在200–250 kcal左右。
例如：

• 如果以一碗 250 kcal 計算，600 kcal ≈ 600/250 = 2.4 碗；
• 如果以 200 kcal 為基準，600 kcal ≈ 3 碗。

綜合考慮（以及計算參數本身的不確定性），可以說這45分鐘的室內泳池慢游所「消耗/補償」的能量，大約相當於 2～3 碗飯 的能量，取中間值大約在3碗飯左右。

Microsoft Copilot

《高效能人士的七個習慣》13.05.2025

sabbatical: a period of time when somebody, especially a teacher at a university, is allowed to stop their normal work in order to study or travel

cane: the hard hollow stem of some plants, for example bamboo or sugar

serene: calm and peaceful

revel: to spend time enjoying yourself in a noisy, enthusiastic way

thereafter: after the time or event mentioned

secluded: (especially of a place) quiet and private

envision: to imagine what a situation will be like in the future, especially a situation you intend to work towards

and so forth: and others or more of the same or similar kind

upbringing: the way in which a child is cared for and taught how to behave while it is growing up

compelling: that makes you pay attention to it because it is so interesting and exciting

self-revealing: marked by self-revelation (disclosure)

tender: easily hurt or damaged

conducive: making it easy, possible or likely for something to happen

implicit: suggested without being directly expressed

leave off: to stop doing something

authentic: known to be real and what somebody claims it is and not a copy

bother: to annoy, worry or upset somebody; to cause somebody trouble or pain

obsession: the state in which a person’s mind is completely filled with thoughts of one particular thing or person in a way that is not reasonable or normal

agitation: worry that you show by behaving in a nervous way

resort to: to make use of something, especially something bad, as a means of achieving something, often because there is no other possible solution

utterly: completely

indefensible: that cannot be defended or excused because it is morally unacceptable

whatsoever: ​no, nothing, none, etc. whatsoever not at all; not of any kind

justification: ​a good reason why something exists or is done

upsetting: ​making you feel unhappy, anxious or annoyed

psychic: connected with the mind rather than the body

submerge: to hide ideas, feelings, opinions, etc. completely

divisive: causing people to be split into groups that disagree with or oppose each other

inventory: stock

couch: DJ[kautʃ] a long comfortable seat for two or more people to sit on

loyalty: DJ[ˋlɔiəlti] the quality of being constant in your support of somebody/something

reverence: a feeling of admiring and respecting somebody/something very much

trivial: not important or serious; not worth considering

trivia: ​unimportant matters, details or information

trample: to step heavily on somebody/something so that you damage or harm them/it with your feet

sacred: very important and treated with great respect; that must not be changed or challenged

    Even seemingly trivial things often have roots in deep emotional experiences. To deal only with the superficial trivia without seeing the deeper, more tender issues is to trample on the sacred ground of another's heart.

    不論是一件看似無關緊要的小事，都可能蘊含著豐富而深刻的情感背景，有時甚至連當事人自己也未意識到這其中的重量。當我們僅僅執著於表面上的問題，而未能窺探或理解背後那段可能代表著痛苦、回憶或愛的更細膩部分，就可能在不經意之間傷害到對方的內心。這種無意識的忽視，便像是踩在對方最珍貴、最隱秘的情感領域上，使人感到受到冒犯與冷落。

    在《高效能人士的七個習慣》中，特別強調了「先求了解，再爭取被了解」的原則，這正是對上述思想的生動體現。當我們在與人溝通或合作時，若能穿透表面的瑣碎，真正關注並體認他人的內心需求與情感經歷，就能構建更加互相尊重與信任的關係。這不僅幫助我們建立更深層次的人際連結，也促進了個人的成長與人際間的和諧發展。

Stephen R. Covey "The 7 Habits of Highly Effective People"

Online Dictionaries Used:

hk.dictionary.search.yahoo.com

www.oxfordlearnersdictionaries.com

www.merriam-webster.com

Explained by Microsoft Copilot and Summarized

遠攝

問︰如果有輕微手震，200mm 焦距，用腳架是否比較好？

在使用 200mm 這種長焦鏡頭拍攝時，任何輕微的手部顫抖都可能大幅影響照片的清晰度，因為長焦鏡頭會放大相機的震動。即使你的相機或鏡頭內置了防震功能，當你感覺到手震問題時，腳架仍然是最穩定的解決方案。

穩定性保障： 腳架能夠提供穩定的支撐，讓你更安心地使用較低的快門速度，從而捕捉更多光線和細節。

輔助工具： 除了使用腳架，你還可以考慮配合快門線，以進一步減少按下快門時產生的震動。

如果你遇到輕微手震問題，特別是在用 200mm 焦距拍攝時，使用腳架是非常值得推薦的做法。這不僅可以保障圖片的銳利度，還能讓你在創作時更具信心，捕捉到更完美的瞬間。

Microsoft Copilot and Summarized

宋盞 Song Jian

釉色︰藍油滴

杯型︰尊杯

"Jian" was a special tea bowl specially used by the emperor in the Song Dynasty. It was called "China's great but subtle utensils". The ancient handcraft was passed down generations all along from Song Dynasty and left poems to express their appreciation for "Jian".

JOEWONGDESIGN

忽驚午盞兔毛斑，打作春甕鵝兒酒

Rewiring their brains

auditorium: DJ[͵ɔ:diˋtɔ:riəm]

aisle: DJ[ail] a passage between rows of seats in a church, theatre, train, etc.

docking station: a piece of equipment to which a laptop, smartphone or other mobile device can be connected, to provide access to a power supply or so that it can be used with a printer, a keyboard, speakers, etc.

cold turkey: if somebody stops taking a drug cold turkey, they stop in a sudden way that produces an unpleasant state

If you have a predilection for something, you like it very much.

    The ancient Greeks' famous saying, "Nothing overmuch" is a good reminder that all things must be done in moderation, including our technology.

Stephen R. Covey "The 7 Habits of Highly Effective People"

Online Dictionaries Used:

hk.dictionary.search.yahoo.com

www.oxfordlearnersdictionaries.com

Type inference with auto

soccer: DJ[ˋsɔkə]

Type inference with auto is a feature in C++ that allows the compiler to deduce the type of a variable based on its initializer. Instead of explicitly specifying the type, you can use auto, and the compiler will determine the appropriate type automatically.

In C++ type inference, when using auto, a floating-point literal like 1.0 is inferred as a double by default. This is because, according to the C++ standard, floating-point literals without a suffix (f for float, l for long double) are treated as double.

Float is a single-precision floating-point type, typically storing 7 decimal digits of precision, whereas double is a double-precision type, storing 15-16 decimal digits

The typeid operator in C++ is used to determine the type of an object at runtime. It returns a reference to a type_info object that represents the type of the given expression or type identifier.

The bool type in programming represents a Boolean value, which can be either true or false. It is commonly used for logical operations and conditional statements.

In C++, string literals are enclosed in double quotes (" "). This distinguishes them from character literals, which are enclosed in single quotes (' ').

PKc stands for pointer to const char.

 In C++, PKc is the mangled name for const char*. The breakdown is:

- P → Pointer

- K → Const qualifier

- c → Char type

Microsoft Copilot

先內後外

macaw: a large Central and South American tropical bird of the parrot family, with bright feathers and a long tail

squawk: (of birds) to make a loud sharp sound

shriek: to give a loud high shout, for example when you are excited, frightened or in pain

fume: to be very angry about something

wee: very small in size

downtime: the time when somebody stops working and is able to relax

cabin: a small house or shelter, usually made of wood

indelible: impossible to forget or remove

contagious: exciting similar emotions or conduct in others

sleep in: to sleep late intentionally

spring from: to be caused by something; to start from something

    It is hard to show love (heart) when you are exhausted (body). On the other hand, when you are feeling motivated and in tune with yourself (spirit), you will have better judgment (mind), and find it easier to treat others with respect (heart).

    內在的充實與能量能夠轉化為外在的影響力。如果我們不先關懷自己，缺乏必要的休息與恢復，就難以用真誠與愛心去看待他人；反之，當我們給自己足夠的能量和正面影響時，就會發現自己更有能力作出明智的判斷，並且能夠以一顆平靜而尊重的心去回應世界。

Stephen R. Covey "The 7 Habits of Highly Effective People"

Online Dictionaries Used:

hk.dictionary.search.yahoo.com

www.oxfordlearnersdictionaries.com

www.merriam-webster.com

Explained by Microsoft Copilot and Summarized

中西醫協作與藥物相沖

醫管局去年四月起分階段向四間公立醫院的呼吸康復科病人，提供中西醫協作治療服務。截至今年三月底，最先推出計劃的靈實醫院共一百二十名病人參與，獲邀病人當中，約三成病人接受中醫治療。醫管局總行政經理(中醫)黃巧雲稱，連同另外五個協作計劃，包括三個已常規化項目，合共於六十五個服務點提供中西醫協作計劃。

news.mingpao.com

醫管局強調由中西醫專家、藥理學專家及毒理學家等組成的專家小組，會檢視臨床方案內的中藥安全應用，並就中西藥相互作用等方面，制訂臨床指引，給予中西醫團隊參考，確保中西藥不會相沖。

news.rthk.hk

含有人參的中藥可能會增強降血壓藥的效果，而甘草可能會降低某些降血壓藥的療效。滋補類中藥可能影響抗凝血藥的效果，增加出血風險。某些抗生素與滋補類中藥可能加重肝臟負擔。

在同時服用中藥和西藥之前，務必諮詢專業的中西醫師，確保不會產生不良反應。有些中藥和西藥最好分開服用時間，以減少相互影響，例如飯前服用中藥，飯後服用西藥。

Microsoft Copilot