Do you find it increasingly difficult to lose weight? Are the abnormal arrows on your medical check-up reports increasing year by year?… This is not accidental. The threat of the “five highs” (obesity, high blood sugar, high blood pressure, high uric acid, and high cholesterol) is actually a long-term warning from the metabolic system. Zhang Ye, former director of the Nutrition Department of the General Hospital of the People's Liberation Army and a nutrition expert with over 30 years of clinical experience, and his team have launched the “Metabolic Correction 5.0 Plan.” This is not a strict set of rules, but rather a “metabolic repair toolbox” that can be used daily. Eat Smart: It details how to adjust your diet, ensure adequate intake of high-quality protein, and choose healthy fats, and introduces the easy-to-follow “4321 Golden Plate” dietary principle, providing selected ingredients and recipes for the “five highs.” Exercise Efficiently: From aerobic exercise and resistance training to a 4-week exercise plan, and then to fragmented fat-burning programs that only require 10 minutes a day and can be completed in the office or at home, exercise is easily integrated into life, and sticking to it is no longer difficult. In addition, this book also specifically analyzes six typical groups of people who are "slow-metabolically and prone to weight gain" (such as those with weak constitution and anemia, menopausal women, and dieters), and provides personalized reversal strategies so that you can identify your own situation and find your own path to health restoration.
你是否觉得减肥越来越难？体检报告上的异常箭头是否逐年增多？……这并非偶然。“五高”（肥胖、高血糖、高血压、高尿酸、高血脂）威胁，其实是代谢系统长期发出的警报。解放军总医院营养科前主任、拥有30余年临床经验的营养专家张晔携团队推出“矫正代谢5.0计划”。这并非严苛戒律，而是日常可用的“代谢修复工具箱”。吃得聪明：详细介绍了如何调整饮食结构、保证优质蛋白摄入、选择健康脂肪，并推出易执行的“4321黄金餐盘”饮食原则，提供针对“五高”的优选食材与食谱。动得高效：从有氧运动、抗阻训练，到4周运动计划，再到每天仅需10分钟、在办公室或家中就能完成的碎片化燃脂方案，让运动轻松融入生活，坚持不再困难。此外，本书还特别剖析了“代谢慢、易发胖”的六类典型人群（如体虚贫血族、更年期女性、节食族等），提供个性化逆转策略，让你能对号入座，找到专属的健康修复路径。
你是否觉得减肥越来越难？体检报告上的异常箭头是否逐年增多？……这并非偶然。“五高”（肥胖、高血糖、高血压、高尿酸、高血脂）威胁，其实是代谢系统长期发出的警报。解放军总医院营养科前主任、拥有30余年临床经验的营养专家张晔携团队推出“矫正代谢5.0计划”。这并非严苛戒律，而是日常可用的“代谢修复工具箱”。吃得聪明：详细介绍了如何调整饮食结构、保证优质蛋白摄入、选择健康脂肪，并推出易执行的“4321黄金餐盘”饮食原则，提供针对“五高”的优选食材与食谱。动得高效：从有氧运动、抗阻训练，到4周运动计划，再到每天仅需10分钟、在办公室或家中就能完成的碎片化燃脂方案，让运动轻松融入生活，坚持不再困难。此外，本书还特别剖析了“代谢慢、易发胖”的六类典型人群（如体虚贫血族、更年期女性、节食族等），提供个性化逆转策略，让你能对号入座，找到专属的健康修复路径。
