關於 peak time 13點 ，我們在網路上蒐集到這些相關的討論、資訊與評價

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全世界兒童與青少年，普遍面臨肥胖的威脅 ; 要處理肥胖問題，除了注重飲食，還需要運動介入。該如何替兒童及青少年規劃運動呢？我們可以參考運動員長期發展模型 (Long Term Athlete Development Model, LTAD)。

肥胖流行病學

根據世界衛生組織 (WHO) 和倫敦帝國學院 (Imperial College London) 的研究，過去 40 年來，肥胖兒童與青少年 (5~19 歲) 的人口數，成長了至少 10 倍以上 ; 根據這項統計，未來將會有更多兒童與青少年，迫切需要專業團隊介入，來減緩肥胖人口增長趨勢。

在台灣，根據國民健康署統計，台灣成年人過重及肥胖盛行率 43% (男性 48.9%、女性38.3%) ; 國中生過重及肥胖比率為 29.8% (男生 34.3%、女生 25.0%) ; 國小學童過重及肥胖比率為 30.4% (男童為 34.2%、女童為26.2%)。

『肥胖』，又是第 2 型糖尿病的危險因子。根據統計，台灣學童新診斷糖尿病，54% 是第 2 型糖尿病 (發生率約為10萬分之6.5, 1992-1999)，高峰期落在青春期 13-15 歲，肥胖是主要危險因素。

指引建議

美國疾病管制與預防中心 (Centers for Disease Control and Prevention, CDC) 針對兒童與青少年肥胖問題，提出以下建議：

1⃣️健康的飲食習慣 (Develop healthy eating habits)
2⃣️限制高卡路里食物 (Limit calorie-rich temptations)
3⃣️保持活動 (Help children stay active)
4⃣️減少久坐 (Reduce sedentary time)
5⃣️充足睡眠 (Ensure adequate sleep)

其中，保持活動 (Help children stay active)，除了可以培養孩子對於運動的興趣，還能帶來以下好處：

1⃣️體重管理 (Helping with weight management)
2⃣️強化骨骼 (Strengthening bones)
3⃣️降低血壓 (Decreasing blood pressure)
4⃣️減輕壓力和焦慮 (Reducing stress and anxiety)
5⃣️增加自信 (Increasing self-esteem)

世界衛生組織 (WHO) 與美國疾病管制與預防中心 (CDC) 皆建議：3 至 5 歲兒童，一整天都要保持活躍。 6 至 17 歲的兒童和青少年，每天至少 60 分鐘身體活動。

兒童與青少年正處於發育階段，運動訓練主要著重在三個面向：有氧運動 (Aerobic Activity)、肌力訓練 (Muscle-Strengthening)、骨骼強化訓練 (Bone-Strengthening)，以有氧運動為最大占比。

運動員長期發展模型 (Long Term Athlete Development Model, LTAD)

理想的運動養成應該像正金字塔，先培養紮實的基礎運動
 (有趣, FUNdamentals)，接著往上訓練爆發力、速度
、敏捷，最後專注專項運動技能。

在運動領域，台灣的家庭、學校、社會觀念與歐美迥異，台灣小孩的運動養成，似乎是顛倒狀態... 台灣小孩普遍沒有紮實的基礎運動
訓練，長大後對運動沒興趣者，比比皆是。

該如何栽培出熱愛運動的小孩，讓他(她)變成大谷翔平呢？我們可以參考『運動員長期發展模型 (Long Term Athlete Development Model, LTAD)』。

在青春期以前，我們要先培養運動素養 (Physical Literacy
)，青春期後則以終身運動 (Active
For Life) 為目標。根據年齡，分成六個階段：

1⃣️Active Start：開始運動 (No specific ratios)
2⃣️FUNdamentals：快樂運動 (All activities FUN)
3⃣️Learning to Train：70% 訓練 <-> 30% 競賽
4⃣️Train to Train：60% 訓練 <-> 40% 競賽
5⃣️Train to Compete：40% 訓練 <-> 60% 競賽
6⃣️Train to Win：25% 訓練 <-> 75% 競賽

成長每個階段，運動的『訓練/競賽比例』都不一樣，隨著成長發育，應循序漸進地拉高競賽佔比。

各種訓練最佳時間點

進入青春期的時間點，男、女生不同，生長速度也不一樣，青春期是身高成長最大速度 (peak height velocity, PHV) 的重要階段，此階段是安排『Train to Train』的最佳時刻。

根據男、女生的發育速度，我們可以在正確的時間點，安排適當的菜單。譬如說，在進入青春期之前，我們先安排『柔軟度』、『速度』、『技能』等項目 ; 青春期，則以『耐力』、『速度』為主 ; 青春期後，則安排『力量』相關肌力訓練。

總結

只要有心，人人都可以變成大谷翔平！

在台灣，『萬般皆下品，唯有讀書高』，在歐美，運動卻是不可或缺的生活元素 ; 台灣小孩長大後，為什麼會對運動沒有興趣，其中一個可能原因，就是從小沒有培養對運動的興趣。

參考運動員長期發展模型 (Long Term Athlete Development Model, LTAD)，培養終身運動的習慣，只要有心，人人都可以成就投打二刀流🏆

年紀和肌肉發展的關係
年紀大等於較小訓練效果⁉️

🤔🤔🤔
頂級運動員退休的原因是他們太老嗎？
頂級運動員年齡平均值為20多歲［10］。而奧林匹克舉重選手的年齡平均值為26歲 。［9］但我們細心想想，頂級運動員退休的原因通常都是傷患、有關藥物使用的風險(drug-related health risks)、較佳的工作機會等等...

當我們更加深入探討有關力量和肌肥大的時候，我們會發現健力運動員都會在35歲(平均值)時達到最佳的狀態[11]。而有關健美運動員的研究不多，但當我們細心觀察那些傑出的健美選手時，會發現他們達到職業巔峰的時期通常都是在30-40多歲。
例子：Ronnie Coleman, Phil Heath, Dorian Yates, Arnold Schwarzenegger, Jay Cutler...

💪🏻💪🏻💪🏻
標題: Association of age with muscle size and strength before and after short-term resistance training in young adults [2]
圖2
研究背景
研究對象為18至39歲的男性和女性，使用磁力共振掃描(MRI)檢測肱二頭肌橫截面面積和測試肘屈肌群的一下最大力量(1RM)，然後進行為期12星期的單邊手臂(非主用手)重量訓練。
訓練期結束後，再次使用磁力共振掃描(MRI)檢測肱二頭肌橫截面面積和測試肘屈肌群的一下最大力量。對比訓練前和訓練後的結果，最後得出當中的改變。

圖2A, 對象的肱二頭肌經歷12星期的重量訓練後，都有所增長。而各年齡層的肌肉增長沒有實際分別。在成年初期，年齡不會影響肌肉對重量訓練的反應。

圖2B,
年紀和二頭彎舉一下最大力量(1RM)有着負相聯的關係。

標題: Epidemiology of Sarcopenia [1]
研究背景及設計:
在明尼蘇達州的人群研究 (population-based study in Rochester, Minnesota)
年齡層抽樣方式提取數據 (Age stratified sample of men and women from the community)

😨😨😨
大眾而言，肌少症在大約20歲開始。不論性別，隨着人們年紀的增長，肌肉量都會穩定地下降。
既然肌少症在20歲開始...但是為什麼健力和健美運動員會在30～40多歲時達到運動表現的巔峰？

流失肌肉量·真正的成因⁉️
研究要點✅

1️⃣引致肌少症的主要成因，包括缺乏運動的生活方式和營養不良。[7]

2️⃣年紀令肌肉機能弱化，不使用(遺棄 disuse)肌肉會加劇這個問題 [8]

3️⃣要點:長期不使用肌肉(chronic disuse)，是肌肉量流失和力量下降最主要的成因，並非老化(aging) [6]

4️⃣年紀不影響肌肉對力量訓練的反應 [4]

5️⃣年輕和老年的女性有着差不多的肌肥大及力量增長 [5]

6️⃣年輕和老年的個體有著差不多的肌肥大增長 [3]

CrMenno Henselmanselmans

🔥🔥🔥
「年紀是心靈勝於物質的問題，如果你不在乎，就無所謂。」 Age is an issue of mind over matter. If you don't mind, it doesn't matter.

如有興趣深入了解各研究的背景，可以參閱Reference部份中的文章‼️

Reference
1. III, L.J.M., Khosla, S., Crowson, C.S., O'Connor, M.K., O'Fallon, W.M. and Riggs, B.L. (2000), Epidemiology of Sarcopenia. Journal of the American Geriatrics Society, 48: 625-630. https://doi.org/10.1111/j.1532-5415.2000.tb04719.x

2. Lowndes J, Carpenter RL, Zoeller RF, Seip RL, Moyna NM, Price TB, Clarkson PM, Gordon PM, Pescatello LS, Visich PS, Devaney JM, Gordish-Dressman H, Hoffman EP, Thompson PD, Angelopoulos TJ. Association of age with muscle size and strength before and after short-term resistance training in young adults. J Strength Cond Res. 2009 Oct;23(7):1915-20. doi: 10.1519/JSC.0b013e3181b94b35. PMID: 19749605; PMCID: PMC4103410.

3. Ivey FM, Roth SM, Ferrell RE, Tracy BL, Lemmer JT, Hurlbut DE, Martel GF, Siegel EL, Fozard JL, Jeffrey Metter E, Fleg JL, Hurley BF. Effects of age, gender, and myostatin genotype on the hypertrophic response to heavy resistance strength training. J Gerontol A Biol Sci Med Sci. 2000 Nov;55(11):M641-8. doi: 10.1093/gerona/55.11.m641. PMID: 11078093.

4. Mayhew DL, Kim JS, Cross JM, Ferrando AA, Bamman MM. Translational signaling responses preceding resistance training-mediated myofiber hypertrophy in young and old humans. J Appl Physiol (1985). 2009;107(5):1655-1662. doi:10.1152/japplphysiol.91234.2008

5. Loenneke, J.P., Rossow, L.M., Fahs, C.A., Thiebaud, R.S., Grant Mouser, J. and Bemben, M.G. (2017), Time‐course of muscle growth, and its relationship with muscle strength in both young and older women. Geriatr Gerontol Int, 17: 2000-2007. https://doi.org/10.1111/ggi.13010

6. Andrew P. Wroblewski, Francesca Amati, Mark A. Smiley, Bret Goodpaster & Vonda Wright (2011) Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes, The Physician and Sportsmedicine, 39:3, 172-178, DOI: 10.3810/psm.2011.09.1933

7. Kim JS, Wilson JM, Lee SR. Dietary implications on mechanisms of sarcopenia: roles of protein, amino acids and antioxidants. J Nutr Biochem. 2010 Jan;21(1):1-13. doi: 10.1016/j.jnutbio.2009.06.014. Epub 2009 Oct 1. PMID: 19800212.

8. Venturelli M, Saggin P, Muti E, Naro F, Cancellara L, Toniolo L, Tarperi C, Calabria E, Richardson RS, Reggiani C, Schena F. In vivo and in vitro evidence that intrinsic upper- and lower-limb skeletal muscle function is unaffected by ageing and disuse in oldest-old humans. Acta Physiol (Oxf). 2015 Sep;215(1):58-71. doi: 10.1111/apha.12524. Epub 2015 May 28. PMID: 25965867; PMCID: PMC4516639.

9. Huebner M, Perperoglou A. Performance Development From Youth to Senior and Age of Peak Performance in Olympic Weightlifting. Front Physiol. 2019;10:1121. Published 2019 Aug 27. doi:10.3389/fphys.2019.01121

10. Age of Peak Competitive Performance of Elite Athletes: A Systematic Review

11. Peak Age and Performance Progression in World-Class Weightlifting and Powerlifting Athletes

額外閱讀：https://mennohenselmans.com/how-bad-is-aging-for-your-gains/

[翻轉視界] 台灣國際勞工協會成員陳秀蓮

All persons, regardless of their nationality, race, legal or other status, are entitled to fundamental human rights and basic labor protections, including migrant workers and their families.

所有人，不論其國籍，種族，法律或其他地位，均享有基本人權和基本的勞動保障，包括移工與其家庭。

★★★★★★★★★★★★

原文及圖片授權來自於Humans of Taipei和TIWA台灣國際勞工協會

我家是做香燭批發的，從小我就穿著四個口袋的圍裙幫忙賣金紙。以前生意很好，每逢過年都有百萬進帳，爸爸常帶我們去各國旅行，日本、韓國、東南亞。中國剛開放觀光，我家也是第一批去玩的。爸媽不太管我們念書，媽媽覺得女生就去學個美容美髮好了。我出社會第一份工作，就是當化妝品牌的櫃姐。後來離職，當了一陣子書店員，因為對台灣有使命感，想為社會做點事，立志成為記者，所以插班考上文化新聞系。

My family was in the candle wholesale business, and since I was little, I would wear an apron with four pockets to sell joss paper with my family. Business was good back then, and we would make millions of NT$ each Lunar New Year. My father would take us everywhere—Japan, South Korea, Southeast Asia. When China lifted its travel ban on Taiwan, my family was one of the first groups to go. My parents never cared much about our education, and my mother thought girls ought to work in beauty salons. My first job was a sales clerk at a cosmetics and beauty shop. I left my job later and became a bookstore clerk. Because I felt a calling and wanted to contribute to Taiwanese society, I set my sights on becoming a reporter. I switched majors and was accepted into Chinese Culture University’s Journalism and Communications College.

1. joss paper 金紙
2. lift the ban on travel 解除觀光禁令
3. never care much about 從不太在意
4. beauty salon 美容院
5. sales clerk 櫃姐、售貨員
6. cosmetics shop 美妝店
7. a calling 使命感、強烈願望
8. set your sights on sth 決心；立志*

*https://bit.ly/2zBVu6m

★★★★★★★★★★★★

念到社會學和馬克思，學到階級、勞動這些概念，開始對世界產生疑問；上楊祖珺的文化研究課，她帶我們去關心白米炸彈客楊儒門。以前覺得好人壞人的界線很清楚，會被警察抓的就是壞人，但旁聽開庭發現，楊儒門不像壞人，而且他的很多說詞都沒有被採納，例如他的炸彈即使「引爆」，也只會發熱冒煙；他說和警察約在警局外自首，但檢方認為他沒進派出所、是警方抓到他。社會上對於WTO架構下的農民處境，更是幾乎漠不關心。

When I started studying sociology and Marxism, I learned about concepts such as class struggle and the proletariat, and I began to have doubts about the world. When I took Professor Zujun Yang’s Cultural Studies course, she taught us about the Rice Bomber, Ru-Men Yang. Before, I felt that the line between good and evil was clear. Those captured by the police were all ”bad.” However, when I attended Ru-Men Yang ’s trial, he did not seem like a bad person. Parts of his testimony were inadmissible and ignored. For example, even though his bomb “exploded,” it only emitted smoke. Also, he said that he turned himself in outside the police station. However, the prosecution felt that since he did not enter the station, the police were the ones who caught him. Moreover, at the time, most people were apathetic to the plight of farmers under the WTO framework.

9. sociology 社會學
10. Marxism 馬克思主義
11. class struggle/class warfare 階級鬥爭
12. the bourgeoisie （馬克思主義理論中的）資産階級，資本家階級
13. the proletariat 工人階級；無產階級
14. the distinction between good and evil 善與惡之間的區別
15. testimony（尤指法庭上的）證詞，證言
16. inadmissible （在法庭上）不可接受的，不能採信的
17. emit smoke 散發煙霧
18. prosecution （被）起訴；（被）檢舉；訴訟
19. turn sb in 將（某人）送交警方
20. apathetic（尤指對重要事情）不關心的，無動於衷的
21. the plight of... ...的困境，窘境
22. framework（建築物等的）架構，框架

★★★★★★★★★★★★

後來就到處抗爭。楊儒門的事告一段落，我又回去念書，因為對新聞產業有一定認識，覺得當記者也就那樣，所以跑去念世新社發所。黃德北老師鼓勵我們去社運團體看看，我選擇來台灣國際勞工協會（TIWA）當志工，就從2007年待到現在。

I later protested (Ru-Men Yang’s treatment) everywhere. Ru-Men Yang’s case eventually came to an end, so I returned to my studies. After I got to know the news industry a little better, I felt that I had pretty much learned what being a news reporter was like. So, I wanted to learn something new and began studying at the Graduate Institute for Social Transformation Studies at Shih Hsin University. There, Professor Te-Pei Huang encouraged us to experience social organizations, so I became a volunteer at the Taiwan International Workers' Association. I've been here since 2007.

23. protest (v.) 抗議
24. come to an end 完結，結束
25. return to 回到
26. encourage us to... 鼓勵我們去作某事
27. social organization 社會組織

★★★★★★★★★★★★

從事移工相關工作，才讓我真正看到人的樣貌。剛到TIWA時，我協助一位看護工轉換雇主，她照顧的阿嬤覺得子女不要她了才找外勞照顧，又覺得自己生病，老公一定跟年輕看護工有染，所以阿嬤對她很壞，一直罵她、還把吃剩的骨頭丟進她的碗裡。

Being in this line of work has really opened my eyes to what people are truly like. When I began work at TIWA, I assisted a foreign care worker in transferring to another employer. The grandmother she took care of felt that she was abandoned by her children, so she contracted the worker to care for her. She then thought that her husband cheated on her with the worker, and became quite nasty. She would yell at the worker and once threw leftover bones in her bowl.

28. line of work 行業*
29. open sb’s eyes 使（某人）認清，使（某人）了解
30. foreign care worker 外籍看護
31. transfer to（使）調動；（使）跳槽
32. be abandoned by 被…遺棄

*https://bit.ly/2X0TUmu

★★★★★★★★★★★★

我記得有次在新北市政府開完協調會出來，剛好是耶誕節，耶誕城有尖尖的、像竹筍一樣的耶誕樹，她跟我說「姊姊，可以在這裡跟妳合照嗎？」然後眼淚擦一擦，拍照時又露出開心的笑容。原來，她是要拍給越南的家人看看，她在台灣有台灣人朋友。他們無論在台灣被怎麼糟蹋，在家人面前總會設法表現出混得很好的樣子，逢年過節就寄一箱禮物回家、買玩具給小孩。

I still remember this mediation session in New Taipei City. It was Christmas at the time, and the “Christmasland” in New Taipei City had these Christmas trees shaped like bamboo shoots. The foreign care worker said to me, “Sister, could I take a photo with you here?” She wiped away her tears and did her best to put on a smile for the photo. She wanted to show her family in Vietnam that she was doing well in Taiwan, even though she was mistreated. Every New Year, she would do her best to send back a box of gifts with toys for the children.

33. a mediation (session) 協調會，調解會
34. bamboo shoots 竹筍
35. put on a smile 露出笑容
36. do well 過得好 ; 做得好
37. be mistreated 虐待

★★★★★★★★★★★★

另一個我不太能接受的事情是，好像移工沒有被虐待，就不值得被關心。台灣人傾向從溫情或人權的角度，而不是從勞動者的角度去看移工。

Another thing I cannot accept is that no one cares about foreign workers unless there is news of their maltreatment. The Taiwanese people need to consider them as legitimate workers and not only care about them when there is a human rights violation.

38. cannot accept 無法接受
39. maltreatment 被虐待
40. legitimate 合法的，正當的，法律允許的
41. human rights violation 人權侵害

★★★★★★★★★★★★

六年多前我爸過世，我哥接手後力求創新轉型，改走精緻路線，例如設計防小人金、寵物金紙，算是重新撐起家裡的事業。最近七月半是旺季，我還是得回家幫忙手工包裝還有折蓮花。人跟好兄弟都能共存了，活人的世界有些標籤和界線，想想實在滿荒謬就是了。

Six years ago, my father passed away. My brother took over and tried to reinvigorate and transform the family business. He designed specialized joss paper to ward off backstabbers and even joss paper for dead pets. July is the peak season for the business, so I went back home to help out. I hand packed the products and folded paper lotus flowers for the dead. It's funny that we can get along with the dead, but we still attach labels to the living and draw lines between us. It’s quite ridiculous when you think about it.

42. pass away 過世
43. ward sb/sth off 避開；阻止；擋住
44. a backstabber 背後插刀者；背後講壞話的人
45. peak season 旺季
46. fold paper lotus flower 折紙蓮花
47. attach a label to someone 對(人)貼標籤
48. draw a line (between something) 畫界線*

*https://bit.ly/2Z8f5G6

★★★★★★★★★★★★

故事網站連結:
https://storystudio.tw/gushi/chen-siou-lian-interview/

資訊與照片出處:
http://bitly.ws/8qVR

Visit Humans of Taipei for more stories!

★★★★★★★★★★★★

如何增進同理心: https://bit.ly/34qSKnC

#ChangingPerspectives
#翻轉視界

Hello everyone, today we're going to show you how to make a classic dessert: Pavlova.

Pavlova is a dessert popular in New Zealand and Australia, it was named after the Russian ballerina, Anna Pavlova, on one of her tours to Australia and New Zealand in the 1920s. It’s a meringue-based dessert with a crisp crust and chewy, soft inside, usually topped with whipped cream and seasonal fruit, it tastes light and delicious, always a good idea for summer time.

In this recipe, we will show you how to make the pavlova step by step, you’ll find it’s easy, but the taste is wonderful. Hope you like this video. Enjoy. :-)

This is an #ASMR ver, you can check out the other ver that with BGM and Voices in Chinese if you like:
https://youtu.be/uC3-0dt4d3A
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Mango Kiwi Pavlova Recipe

☞ Yield: serves 4

✎ Ingredients
☞ For the meringue
egg whites 2, (68-69g), room temperature
granulated sugar 110g
cornstarch 3g
fresh lemon juice 2g
vanilla extract 2g

☞ For the cream and fruits
whipping cream 200ml, very cold
mascarpone cheese 50g
mango cubes
kiwi cubes

✎Instructions
☞ For the meringue
1. Preheat oven to 170°C
2. Separate egg yolks from egg whites, transfer the white into a larger bowl.
3. Add lemon juice, use a hand mixer to beat the egg whites on medium speed for 1 minute. Then gradually add 3 batches of sugar and beat 30 second each time, until all the sugar has been added.
4. Beat on medium high speed for 5 minutes, then rub a little meringue between fingers, if you feel any sugar granules, then keep beating until sugar dissolves.
5. Add vanilla extract and corn starch, and beat until stiff peak.
6. Spread the meringue into a circle about 13~15cm, you create a crater by making the siders a little higher than the middle, you can shape the pavlova as you like, even use fork or spatula to create vertical furrows on the side.
7. Once the pavlova is shaped, immediately place it in the oven, and reduce the oven heat to 110°C, bake for 65 minutes. Do Not OPEN THE OVEN while baking.
8. Once baked, allow the pavlova stay in the oven as it completely cool and dry.

☞ For the topping
1. Place the chilled whipping cream and mascarpone in a large bowl, whisk on medium speed, mix until you have stiff peaks, but the cream is still smooth, don't over beating.
2. In a medium bowl, add mango cubes and kiwi cubes into it, mix well.

☞ For assemble
Spread the mascarpone cream on top of the pavlova, and top it with the prepared fruits. Serve immediately.

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#SummerDessert
#Pavlova
#easyRecipes

#古早味
外地真的沒有一種糕點如港式的紙包蛋糕一樣美味。
.
西方有牛油磅蛋糕，日本有鬆軟的雪芳蛋糕，但牛油味和鬆軟的程度，好像紙包蛋糕略勝一籌，可能是童年回憶作祟，好吃的紙包蛋糕永遠是在連鎖餅店裏找不到，屋邨裏的麵包舖已買少見少，越是吃不到，越是覺得從前記憶的味道，永遠是最好的。
.
喜歡的味道，根本就是一種主觀的感覺，有時是毫無道理。
.
既然在外頭吃不到，就自己動手做吧，反正現在想吃也不能輕易到外面買到。
.
自己做的食譜沒有加添防腐劑和化學物質，吃的是原材料的味道，所以買的雞蛋要新鮮，牛油不是太差便可以了。
.
當然要處理打發蛋白，還是有一點點技巧而不會像Muffin一樣把所有材料混合便可以，但是步驟仍然是非常簡單的。
.
新鮮出爐的紙包蛋糕真的非常好吃，很多時候友人到我家，晚上即興做也可以，還發現小朋友特別喜歡這個蛋糕呢。
.
由於一邊拌麵糊一邊拍攝，再加上首爾的家那焗爐的穩定性好像我還在掌握之中，所以效果並非如我之前的做得那麼滿意，但是味道還是很好吃的。
.
這個週末，就是吃着這個只能在香港找到的紙包蛋糕渡過。
.
對家鄉的食物，家鄉的人和事，就算身在遠方，永遠不能忘卻而置之度外。

材料 （四個份量）
雞蛋4隻 （如之前放在雪櫃，要先在室溫放30分鐘以上）
無鹽牛油65克
糖 （分別打蛋白和蛋黃用）33克兩份共66克
麵粉65克

工具
牛油紙
紙包蛋糕模具4個，杯口直徑X杯底直徑X高度 為  7.5 X 5 X 6.5 cm

做法
1. 牛油先置於容器並放在熱水中，溶化成為液體狀
2. 牛油紙剪成18x18cm，然後摺好放入蛋糕模內
3. 焗爐預熱至170度
4. 麵粉過篩
5. 蛋白及蛋黃小心地分開，注意蛋黃不可以掉到蛋白內
6. 先將蛋白用打蛋器的中低速打發，直至全部打成小泡沫後，放入三份一的糖（約11克），同時將打蛋器轉至高速，然後打至蛋白轉成白色後，再放入三份一的糖，最後當糖完全溶化及蛋白開始「企身」，加入最後的三份一
7. 蛋白打至「修長」尖峰下垂 （soft peak) 的狀態
8. 洗乾淨打蛋器後，用高速打發蛋黃，糖分數次慢慢加入，直至轉成淡黃色
9. 蛋白分三段加入至蛋黃液，用接疊（fold）的方式攪拌
10. 分批加入麵粉，再用接疊（fold）的方式攪拌，成為麵糊
11. 將一點麵糊（約四湯匙）加入牛油內，稍為混合後，分三次倒入麵糊內，輕輕用接疊（fold）的方式攪拌
12. 將麵糊平均放到蛋糕模內，大約八分滿左右
13. 放入焗爐170度焗30分鐘


Hong Kong Style | Paper wrapped cake
Paper wrapped cake is commonly found in Cha Chaan Teng (cafe serving quick meals) in Hong Kong. These cakes are wrapped with baking paper which had a traditional old Hong Kong look.

These little sponge cakes are made from 4 ingredients only, which are flour, sugar, egg and butter. We can make it anytime at home.

Here I would like to share the video about how to bake the paper wrapped cake, with English subtitle. Hope that you will like this Hong Kong old style recipe.


Ingredients (4 servings)
4 eggs （brought to room temperature)
65g unsalted butter
33g sugar x 2 (total 66g)
65g all purpose flour

Tools
Baking paper
4 cake molds (top width x bottom width x height 7.5 X 5 X 6.5 cm)

Directions
1. Melt the butter with the hot water bath
2. Cut the baking paper into 18x18cm dimension, put it inside the cake mold
3. Pre-heat the oven to 170 degree celsius
4. Sift the flour
5. Carefully separate egg white and egg yolk
6. Whisk the egg white with electronic eggbeater, start with the medium-low speed, add 1/3 portion of sugar (11g) until foams are formed. Increase the speed at the same time.
7. When the egg white becomes white in color, put 1/3 portion of the sugar, keep whisking in high speed
8. While the sugar is totally melt and the foams become stable, put the rest of the sugar
9. Whisk the egg white until the soft peak is formed
10. Wash the eggbeater, whisk the egg yolk with high speed, add the sugar gradually. Whisk until it becomes pale yellow in colour
11. Fold the egg white into the egg yolk in 3 portions
12. Fold the sifted flour into the egg mixture in serval times
13. Put 4 tablespoons of batter into the melted butter and mix well
14. Fold the mixture into the batter in 3 portions
15. Pour the batter into the cake mold until 80% full
16. Put the cake mixture into the oven and bake for 30 minutes with 170 degree celsius

#香港懷舊 #童年回憶 #簡易焙焙

⛰️大東山@大嶼山 (Sunset peak@ Lantau Island)
? 難度(Difficulty:)： ? ? ?? ?
? 風景(View)： ? ? ? ? ?
? 交通(Traffic)： 東涌MTR---巴士11/23---伯公坳
Tung Chung MTR -- Bus 11/23-- Pak Kung Au

⏰ 時間(Duration)： ～3小時 （只計上落時間）
~3hours (Only for the walking time)

個個都上大東睇茫草，唔通個個都想睇茫草咩～
唔係第一次上大東，但係第一次睇大東既雲海，靚到我真係喊左出黎。
成個人精神為之一振，忍唔住要係山頂大喝幾聲。
由大東望番去鳳凰山，雲霧繚繞，配以一片金黃茫草，真係無得輸

有個小心得同大家些牙，周末上大東，預左多人過出旺角，但片中所見一個人都無，點做到？ 我選擇左人潮真空期：
早上7-8點開始登山，上到頂9點幾未到10 點。正常行山群未到（通常約9 點東涌等嘛），睇日出個班又散左。所以我一路上去只遇到4-5 個師兄姐。
到睇飽美景下山，大約10點半左右，嘩。。。上山個條龍真係見到都驚。。。
當然，代價是你要5 點幾起身 ：）

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Silvergrass among rows on rows of rolling clouds - and yes, this is Hong Kong!

MOUNTAIN HACK!
A little advice for avoiding the heavy crowds in sunset peak - make sure you start your hike EARLY. I started around 7-8 in the morning and was able to enjoy these mountain tops on my own. See for yourself! The only drawback? - getting up at 5 am. Yes, THAT early!