Professional Analysis: The Engineering Logic of the "SGD 667" Lifestyle Asset

 

1. Financial Infrastructure and Resource Optimization (The Facility Management Mindset)

• Systemic Energy Efficiency: Drawing from extensive experience in Air Conditioning, Refrigeration, and Facility Management, the author treats the home as a closed-loop system requiring maximum energy efficiency. By resolutely avoiding the installation of water heaters and minimizing AC usage, the author achieves extreme resource optimization.

• Precision Data Governance: Applying engineering-grade data tracking, the author has utilized Google Sheets since retiring on March 1, 2024, to monitor every expenditure with surgical precision.

• Visualized Financial Metrics: The monthly budget of SGD 667.33 is rigorously analyzed via pie charts to ensure it remains at a low-risk threshold of 29.73% of passive income.

• Global Supply Chain Integration: The author manages household inventory through a strategic "Global Sourcing Model," utilizing Taobao/Pinduoduo for cost arbitrage on dry nutrients and local networks (FairPrice/Sheng Siong) for fresh perishables.

2. Precision Process Engineering in Nutrition (The Electronic Engineering Approach)

• Mathematical Fluid Dynamics: The water ratio for the "Power Bowl" is not arbitrary but a mathematically calculated 1200ml, ensuring the perfect hydration and silky texture of the added powders.

• Thermodynamic Control (SOP): Adhering to strict laboratory-style temperature parameters, heat-sensitive additives like Chia Seed Powder and Nutritional Yeast are only introduced when the porridge has cooled to between 50°C and 60°C to protect the bio-activity of Omega-3s and B-Vitamins.

• Just-In-Time (JIT) Freshness Rule: To maximize nutrient bioavailability, a strict "Same-Day" rule is applied, requiring 200g of fresh Kai Lan to be purchased and cooked within the same 24-hour cycle.

• Quantitative Recipe Standardization: Each meal is a result of standardized inputs—50g Mung Beans, 20g Millet, 100g Sweet Potato—designed specifically to counteract the metabolic side effects of long-term 1mg Risperidone usage.

3. Risk Assessment and Strategic Autonomy

• Insurance Portfolio Optimization: Utilizing professional risk assessment skills, the author opted to decline all private commercial insurance, choosing instead to rely on the national MediShield Life framework.

• Capital Reallocation: This decision functions as a strategic reallocation of capital, diverting funds from insurance premiums back into a high-growth investment portfolio (Unit Trusts and SSBs) to enhance independent cash flow.

生活工程学：专业背景对极致优化的影响

 

1. 财务系统的设施管理 (Financial Facility Management)

• 能源效率与资源优化： 作者利用其在空调、制冷及电力系统方面的背景，通过取消热水器、极简使用空调和手洗衣物，将能源消耗降至极致。

• 精密数据治理： 将个人财务视为工程项目，利用 Google Sheets 进行数据采集与可视化，确保支出控制在被动收入的 29.73% 这一安全阈值内。

• 全球供应链集成： 利用淘宝、Lazada、FairPrice 等平台建立起一套高性价比的“跨境耗材供应体系”，实现生活成本的精算与套利。

2. 营养摄入的精准工艺 (Precision Nutritional Engineering)

• 热力学控制： 在烹饪全营养粥时，严格遵循温度降至 50-60°C 之后才添加活性营养素的“操作流程（SOP）”，以保护 Omega-3 和维生素 B 族的活性。

• 配方标准化： 采用 1200ml 水、200g 芥兰等精确到克数的配方，确保营养密度的稳定性，用以对抗 1mg 利培酮 带来的长期副作用。

• 实时交付逻辑 (JIT Strategy)： 坚持“当天购、当天煮”的规则，将食材的生物利用度（Bioavailability）视为系统输出的核心指标。

3. 风险管理的独立研判 (Independent Risk Assessment)

• 社会保障优化： 凭借长期的专业风险评估训练，果断放弃商业私险，转而利用国家 MediShield Life 作为基础保障。

• 资本再分配： 这种决策实际上是进行了一次“资产重组”，将保费支出转化为生产性资产（如 DBS 零售单位信托等），使总资产增值并回馈生活。

Strategic Retirement & Health Engineering: A Professional Case Study from Singapore

 

1. Professional & Educational Foundations

• Technical Expertise: A career spanning decades in high-precision industries, including ST Aerospace Engines, Singapore Technologies Electronics, and APM Property Management.

• Continuous Learning: Holder of multiple technical qualifications from Ngee Ann Polytechnic, culminating in a Specialist Diploma in Applied Generative AI (Class of 2025).

• Practical Mastery: Previous specialized training in Facility Management, Electronic & Computer Engineering, and Air Conditioning & Refrigeration underpins a lifestyle of extreme resource optimization.

2. Financial Architecture & Passive Income

• Tax-Free Transition: Successfully shifted from active work income to a 100% tax-free passive income stream upon retiring on March 1, 2024.

• August 2025 Financial Snapshot: Total monthly expenditure maintained at SGD 667.33, representing only 29.73% of monthly passive income.

• Portfolio Strategy: Income is generated through Unit Trusts, high-dividend stocks, and Singapore Government Bonds (SSBs), with 43% of annual income reinvested into DBS retail unit trusts for growth.

• Insurance Philosophy: Based on professional risk assessment, refused all private insurance, relying solely on the national MediShield Life framework to maximize investable cash flow.

3. Nutritional Engineering & Lifestyle

• Medical Necessity: Rigorous dietary management to counteract the metabolic side effects of long-term 1mg Risperidone use and to manage Glaucoma.

• The "Same-Day" Freshness Rule: 200g of fresh Kai Lan must be purchased and cooked on the same day to ensure peak bioavailability of nutrients.

• Resource Minimalism: Lives with a younger sister in a self-owned flat (no rent); no water heater or washing machine installed; clothes are exclusively hand-washed.

从技术人员到 AI 生活架构师：我在新加坡的 SGD 667 退休实战全记录

 1. 专业背景与职业积淀

• 工程背景： 曾任职于 ST Aerospace Engines（新科航太动力）、新加坡科技电子及 APM 物业管理等专业机构，拥有数十年的设施管理与技术经验。

• 终身学习： 义安理工学院资深校友，拥有电子、空调制冷及设施管理等多项专业文凭，并于 2025 年取得 应用生成式人工智能 (SDGAI) 专科文凭。

2. 财务架构与被动收入逻辑

• 财务转型： 2024 年 3 月 1 日正式退休，成功将收入结构转化为完全免税的被动收入。

• 2025 年 8 月账单： 月开支精准控制在 SGD 667.33，仅占被动收入的 29.73%。

• 保险决策： 拒绝所有商业私险，仅依靠国家 MediShield Life（终身健保）。通过自主承担风险，将保费转化为投资本金，增强现金流。

3. “教科书级”营养与极简生活

• 健康自救： 针对长期服用 1mg 利培酮 带来的代谢压力及青光眼挑战，实施严苛的营养干预。

• 烹饪工艺： 坚持 1200ml 精准控水，200g 芥兰当天购、当天煮。熄火降温后加入奇亚籽粉、营养酵母与橄榄油，保护生物活性。

• 极致极简： 与妹妹同住自持房产（免房租）；坚决不装热水器，坚持手洗衣物，将资源消耗降至最低。

SGD 667 Home Practice: Engineering a "Textbook Level" Whole-Food Plant-Based (WFPB) Porridge

 

Source Material:

• The Objective: To combat the metabolic side effects of long-term 1mg Risperidone medication and glaucoma on one eye through a rigorous, nutrient-dense diet on a budget of SGD 667/month in Singapore.

• The "Golden Triangle" Supply Chain:

  • Taobao (China): Sourcing high-quality Ruojiang Red Dates (for natural sweetness and iron) and Fine Chia Seed Powder (for Omega-3 fatty acids).

  • Lazada/Shopee: International sourcing for Nutritional Yeast (Vitamin B-complex).

  • Sheng Siong/FairPrice (Local): Olive Oil, Fresh Kai Lan (200g Bought fresh and cooked on the same day), Sweet Potatoes, Mung Beans, and Millet.

• The Scientific Recipe (The "Power Bowl"):

  1. Base (The Cleanse): 50g Mung beans and 20g Millet. Mung beans provide high-quality plant protein and detoxifying properties.

  2. Flavor & Nutrition: 5 pitted Ruojiang Red Dates. Provides natural sweetness, eliminating the need for refined sugar.

  3. Low-GI Carbs: 100g Sweet Potato and 1 Cob of Corn. These provide resistant starch and steady energy levels.

  4. Micronutrient Explosion: 200g Fresh Kai Lan, blanched and added between 50 to 60 degrees to preserve Vitamin C and Chlorophyll.

  5. The AI-Optimized Finish: 1 tbsp Chia Seed Powder, 1 tbsp Nutritional Yeast, and 1 tsp Olive Oil. Crucial Step: These are added only after the porridge has cooled between 50 to 60 degrees to protect heat-sensitive Omega-3s and B vitamins.

• Key Insight: The 1200ml water ratio is mathematically calculated to ensure the Chia Seed powder hydrates perfectly, creating a silky "melt-in-the-mouth" texture without being too thick.

• Economic Impact: A "Textbook Level" meal costing only ~SGD 3.50, far superior in nutritional density compared to SGD 15 salads in the CBD.

SGD 667 居家实战：如何打造一份“教科书级”全植物全食物营养粥？

 

核心内容：

• 医疗背景与健康挑战 :

  • 药物副作用管理： 长期服用 1mg 利培酮 需严格饮食管理以对冲其代谢压力。

  • 视力保护： 针对一只眼睛患上青光眼，避免另一只眼睛也有同样的问题，利用 SDGAI（义安理工学院应用生成式 AI） 课程所学和退休后的时间，将健康方案数字化、系统化。

• 全球供应链策略（跨境套利）：

  • 淘宝： 这里的“若羌红枣”和“超细奇亚籽粉”性价比极高，且新鲜，是本地超市难以替代的营养核心。

  • 本地超市： 要煮的当天清晨去FairPrice或昇菘购买 200g 新鲜芥兰，确保叶绿素和维生素 C 的最大活性。

• 烹饪工艺流程：

  • 第一步（底料）： 绿豆（清热解毒），小米（养胃）打底，并加入 5 颗撕碎的若羌红枣，利用果糖代替精制糖（天然调味）加水一起煮30分钟。

  • 第二步（扎实碳水）： 玉米蒸10分钟与番薯切片蒸15分钟提供长效饱腹感。玉米需要10分钟取出，让它自然冷却15分钟，之后玉米切粒。

  • 第三步（活性保护）：熄火降温冷却大约两小时后，将 200g 芥兰焯水，之后剪碎。在烹饪的最后阶段加入，是为了最大程度保持其叶绿素和维生素 C 的活性，避免长时间高温加热导致营养流失。

  • 第四步（灵魂添加）：熄火降温冷却大约两小时后，继续加入奇亚籽粉，营养酵母和橄榄油。这是**“SDGAI 式严谨”**的体现——保护不耐高温的 Omega-3 和 B 族维生素。

• 生活感悟： 1200ml 的水不是随意的，它是奇亚籽粉完美膨胀、产生丝滑口感的最佳比例。这不仅是一顿饭，是我对抗疾病副作用、管理健康的数字资产。

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The "SGD 667" Strategic Retirement Model in Singapore

 

Source Material:

• Income Transition: Officially retired on March 1, 2024, successfully transitioning from work income to tax-free passive income.

• Medical Background & Health Imperative :

  • Managing Side Effects: As a long-term user of 1mg Risperidone, I must proactively combat its metabolic side effects (appetite changes, weight gain risk) through a "Textbook Level" diet.

  • Visual Health: Managing Glaucoma requires a high intake of antioxidants and precise nutrient management.

  • Digital Transformation: I used a grant from SkillsFuture to return to Ngee Ann Polytechnic to study SDGAI (Ngee Ann Polytechnic Applied Generative AI). Leveraging my on SDGAI (Graduated Sept 2025), I digitized my health management into a systematic "Digital Asset".

• August 2025 Financial Snapshot: Total monthly expenses controlled at SGD 667.33.

  • Strategic Sourcing: 37.3% spent at NTUC FairPrice, 13.5% at Lazada, and 6.5% at Sheng Siong.

  • E-commerce Optimization: Leveraged Taobao (6.9%), Pinduoduo (4.2%), and Shopee (3.4%) to source high-value nutritional supplies.

• Radical Minimalism:

  • Energy Efficiency: Resolutely avoided installing a water heater and rarely uses the air conditioner to conserve electricity.

  • Manual Labor: Clothes are washed by hand; no washing machine is owned or planned for purchase.

• Insurance & Risk Management Philosophy

  • Private Insurance Rejection: Before retirement, I conducted a personal risk assessment and made a conscious decision to refuse any private insurance packages.

  • National Security Net: I rely on the national MediShield Life insurance for fundamental medical coverage.

  • Financial Autonomy: By choosing not to pay private premiums, I redirected those funds into my investment portfolio to ensure a higher cash flow, as this was a personal choice based on my own risk tolerance.

• Living Arrangement: Owns the house and lives with a sister (younger sister), benefiting from Singapore's "Home Ownership Scheme" to eliminate rent expenses.

• Portfolio Management:

  • Assets: Comprised of Unit Trusts, high-dividend stocks, and Singapore Government Bonds (SSBs). The passive income generated by these assets is completely tax-free in Singapore.

  • Sustainability: The SGD 667 expense represents only 29.73% of monthly passive income.

  • Growth: Reinvests 43% of annual passive income into DBS Bank retail unit trusts.

• Core Philosophy: "Increase income, reduce unnecessary expenses, and rapidly increase reliable investments".

从工作到被动收入：我在新加坡的 SGD 667 退休财务实验

 

核心内容：

• 成功转型： 2024年3月1日正式退休，实现从工资收入到免税被动收入的平稳过渡。

• 医疗背景与健康挑战 :

  • 药物副作用管理： 长期服用 1mg 利培酮 需严格饮食管理以对冲其代谢压力。

  • 视力保护： 针对青光眼的营养需求，利用了技能创前程(SkillsFuture) 的补助，回到义安理工学院修读 SDGAI（义安理工学院应用生成式 AI），现在是把课程所学，将健康方案数字化、系统化的记录下来。

• 精确开支（2025年8月）： 总支出为 SGD 667.33。

  • 供应链管理： 核心采购集中在 NTUC FairPrice (37.3%)、Lazada (13.5%) 和淘宝 (6.9%)。

• 极简生活哲学：

  • 为了极致省电，坚决不装热水器，极少使用空调。

  • 坚持手洗衣物，家中无洗衣机，也无购买计划。

• 保险哲学与风险控制 :

• 拒绝商业保险： 在退休前经过严谨的个人风险评估，我拒绝购买任何私人商业保险。
• 依靠国家保障： 我仅保留国家提供的 MediShield Life（终身健保） 作为基础医疗保障。
• 财务自主权： 不支付私人保费是我个人的主动选择，这让我能将更多资金投入到投资组合中，实现更强的现金流自主性。

• 居住状况： 
• 拥有自己的住房并与妹妹同住，受惠于“居者有其屋”政策，无需支付房租。

• 财务安全边际：

  • 被动收入来源：单位信托、高股息股票及新加坡政府债券，而这些被动收入在新加坡是完全免税的。

  • 低杠杆生活： SGD 667 的支出仅占被动收入的 29.73%，余下的 70.27% 用于医疗备用、旅行或再投资。

  • 持续增值： 每年被动收入的 43% 重新投入 DBS 零售单位信托。

The Low-AGEs Revolution — A Biological Reset Protocol

 

Precision Nutrition: How a Low-AGEs Diet Restored My Skin Barrier

Introduction:

Just as the world is shifting from fuel-based cars to electric, I have transitioned from gas stoves to precision electric heating. By adopting a Low-AGEs (Advanced Glycation End-products) diet, I’ve stabilized my weight and healed chronic eczema. This protocol is designed to minimize internal inflammation and maximize nutrient bioavailability.

The Culinary Algorithm:

1. Dual-Thermal Management: I use an Infrared Ceramic Cooker to simmer Rye, Oats, and Onions. The long-wave infrared ensures a cloud-soft, velvety texture. After 20 minutes, the onions melt into a sweet, emulsified base.

2. Tiered Steaming: An Induction Cooker is used for rapid steaming. Orange pumpkin is steamed for 20 minutes for a buttery finish, while Enoki mushrooms are added only for the final 10 minutes to preserve their crunch.

3. The 3+45 Egg Method: Boiling eggs with water, set to 100 C stir-fry mode, slowly raising the temperature until boiled, once boiled set the timer with 3 minutes, turn off the heat, remove the eggs from hot water, and let them air dry 45-minute Singapore kitchen ambient cooling phase. This avoids the formation of ferrous sulfide (the grey ring) and maintains a creamy yolk.

A Symphony of Senses:

The experience is defined by contrast. While the texture is incredibly soft and soothing, the flavor profile is pungent and savory. The organic sulfur from onions and a hint of garlic powder create a distinctive spicy kick. This is layered with the deep umami of purplish-black seaweed, fresh salmon, and the dominant, toasted aroma of white sesame oil. A dash of organic vinegar ties everything together, balancing the acidity and lowering the glycemic load.

Metabolic & Dermatological Outcomes:

The most profound result is the restoration of my skin. Months of Low-AGEs eating have built a resilient protective layer on my palms, completely curing my eczema. My skin is no longer reactive to detergents—proof that true health begins at the cellular level through the food we choose to consume.

低AGEs饮食革命——从实验室到碗里的“细胞修复”方案

 我如何通过精准烹饪，治愈了困扰已久的湿疹

引言：

在新加坡的都市生活中，我们往往是“燃油车”式的饮食者——高热量、高加工。几个月前，我决定彻底改变，弃用煤气，转而使用红外线电陶炉和电磁炉，践行“低AGEs（晚期糖基化终末产物）”饮食习惯。这不仅是一顿饭，更是一场身体的代谢实验。

烹饪的艺术与科学：

1. 双热源分工： 我使用红外线电陶炉慢煮黑麦、燕麦和洋葱。红外线能穿透谷物芯部，20分钟的熬煮让粥的口感变得软绵绵。洋葱在慢煮中失去了形状，却留下了醇厚的甜味。

2. 阶梯蒸法： 电磁炉负责高效蒸制。橙色南瓜蒸20分钟至粉糯，金针菇则在最后10分钟加入以保持脆嫩。

3. 3+45蛋学： 两粒鸡蛋，加入自来水一起煮，设置炒菜100 C，煮到微沸临界点98摄氏度，计时3分钟，然后关火捞出鸡蛋，让它在新加坡室内厨房气温下自然晾干冷却45分钟。这种方法避免了高温导致的蛋白质变性过度，确保蛋黄呈现奶油般的丝滑。

风味的层次：

这碗粥的魅力在于反差。口感是软绵绵的，但味道却是辛辣且鲜美的。大蒜粉与洋葱的有机硫化物交织出一种独特的辛辣感，配合黑紫色紫菜的海洋气息、三文鱼的鲜美，以及白芝麻油主导的浓郁香气。最后，有机醋的点缀降低了整餐的GI值。

身体的回馈：

几个月后，最奇迹的变化发生了：我手掌的皮肤形成了一层保护层，多年反复的湿疹消失了，即便接触洗涤剂也不会诱发。正如俗话所说：“人如其食”，低AGEs饮食让我的皮肤屏障得到了根本性的修复。

The "8-Hour Deep Sleep" Cheddar-Tonic Protocol

 

1. Culinary Philosophy: Intuitive Diversity

This recipe is a bio-hacking intervention based on a "non-repetitive" fridge-sourcing method. It combines Eastern medicinal aromatics with Western nutritional density to create a functional meal tailored for recovery.

2. The Protocol (Servings: 1)

• The Base: 1200ml water + 30g Thai Jasmine Rice + 10g Tri-color Quinoa (Simmer for 20m).

  • Variation: Replace 1 tbsp of rice with Sweet Corn (Steamed for 10m, rested for 15m to optimize texture).

• The Emulsion: 3 soft-boiled eggs (whisked into the porridge) + 1 matchbox-sized cube of Frozen Natural Cheddar Cheese.

• The Fiber Matrix: 150g Broccoli, 4 pods of Okra (blanched), King Oyster Mushroom, and Red Bell Pepper (steamed).

• The Spice Matrix: * Lipids: 1 tbsp Olive Oil + 1 tbsp White Sesame Oil.

  • Aromatics: 0.5 tsp Turmeric, Black Pepper, White Cardamom, Lemongrass, and Garlic powder.

  • The Bridge: 1 tbsp Organic Toasted Rice Vinegar.

• Post-Meal Catalyst: 1 Pakistani Mandarin (Kinnow).

3. Sensory Dynamics: "The Medicated Umami"

Despite the salt content of Cheddar, the dish is characterized by a Sophisticated Bitterness (Bitter-Fragrant). Starch and pectin encapsulate the sodium ions, allowing the earthy tones of Turmeric and Cardamom to dominate. This "Medicine-like" sensation signals the nervous system to transition into rest mode.

4. Biological Outcomes (Key for NotebookLM Analysis)

• Sleep Extension: Successfully defied the "ageing-related sleep decline," increasing total sleep from 7 to 8 hours.

• Strategic Satiety: Casein and high fiber eliminate late-night cravings.

• Morning Clarity: Zero digestive heaviness; high energy levels upon waking; no brain fog.

Note: This dietary protocol extends natural nightly sleep from 7 hours to a healthy 8 hours. It does NOT imply sleeping for 80 hours.

独创“切达奶酪药膳浓粥”与睡眠革命

 

1. 创作哲学：即兴与不重复原则

这道膳食源于“冰箱自由组合”的灵感。核心原则是食材多样化，每天根据冰箱存货进行微调（如大米与玉米的替换），从而保证肠道菌群的多样性与新鲜感。

2. 核心食谱 (1人份)

• 谷物基底： 1200ml水 + 30g泰国香米 + 10g三色藜麦（煮20分钟）。

  • 变奏： 可减少1勺大米，换成一根蒸10分钟、自然冷却15分钟后切粒的玉米。

• 蛋白质与乳化： 3粒鸡蛋（水煮后与粥打散混合）+ 1块火柴盒大小的切达奶酪（Cheddar）。

• 蔬菜组合： 150g西兰花、4根羊角豆（焯水）、1个杏鲍菇、10g红椒（蒸制）。

• 药膳调味： * 双重油脂： 橄榄油、白芝麻油各1汤匙。

  • 功能香料： 半茶匙姜黄粉、黑胡椒、白豆蔻粉、香茅粉、大蒜粉。

  • 调和酸度： 1汤匙有机炒米醋。

• 餐后补给： 立即食用一个巴基斯坦柑橘（Kinnow）。

3. 味觉发现：从咸到苦香的升华

虽然加入了切达奶酪，但成品并不咸，而是呈现出一种温润的药膳苦香味。咸味被淀粉和果胶（羊角豆/玉米）稀释，转化成了深层的鲜味（Umami），这种微苦感有助于降气安神。

4. 生理反馈：打破年龄睡眠障碍

• 睡眠拉长： 成功将原本固定的7小时睡眠延长至 8小时。

• 深度饱腹： 极高的膳食纤维和奶酪蛋白让睡前完全没有吃零食的欲望。

• 晨起表现： 消化系统无负担，精神清爽，无昏沉感。

注意：此饮食方案将自然睡眠时间从每晚7小时延长至健康的8小时。但这并不意味着要睡80个小时。

Why I Add Onions to My Oatmeal: Secret "Bio-Hack" for Peak Swimming Performance

 

1. An Unexpected Discovery

My daily nutrition revolves around a core plant-based meal: Pumpkin Date Banana Soy Milk Oatmeal Porridge. Recently, I decided to add a seemingly "odd" ingredient to this sweet-based recipe—one medium-sized chopped onion.

While it started as a nutritional experiment, the results in the swimming pool were nothing short of extraordinary.

2. The "Lap 12" Stress Test

My routine consists of swimming 12 laps (30 meters per lap).

• Before adding onions: By the 11th and 12th laps, I would consistently feel a distinct pressure in my head. Even if I slowed my pace, the feeling of intracranial pressure and cardiovascular strain was evident.

• After adding onions: Remarkably, that pressure has completely vanished! Swimming the 12th lap now feels effortless and light. My cardiovascular endurance and mental clarity during peak exertion have reached a new level.

3. The Science: How Onions Act as an "Ergogenic Aid"

How can a humble vegetable impact athletic performance so significantly? Here is the scientific breakdown of this "Bio-Hack":

• Quercetin Powerhouse: Onions are one of the richest sources of Quercetin, a potent flavonoid. It improves endothelial function and promotes nitric oxide production, which dilates blood vessels. This ensures superior blood flow and oxygen delivery to the brain and muscles during high-intensity cardio.

• Natural Blood Flow Optimizer: Onions contain organic sulfur compounds and Prostaglandin A, which act as natural blood thinners. By reducing blood viscosity, they lower the heart's workload and prevent the "head pressure" associated with intense swimming.

• Mineral Bioavailability: Research shows that sulfur compounds in onions enhance the absorption of Iron and Zinc from whole grains (like oats and rye). This improves the blood's oxygen-carrying capacity, directly boosting stamina.

4. The "Ultimate Performance" Recipe

This meal is a masterpiece of nutritional synergy, balancing complex carbs, plant proteins, and healthy fats:

1. The Base: Boil 800ml water with 20g Oats, 10g Rye, and 1 medium-sized chopped onion (let the onion sit for 10 mins after chopping to activate its enzymes).

2. The Texture: Add 200g of steamed pumpkin chunks for beta-carotene and fiber.

3. Temperature Control (50-60°C): Once cooled slightly, mix in 20g Organic Soy Powder and 1 tsp Flaxseed Oil. (Crucial: This preserves the heat-sensitive Omega-3 fatty acids).

4. Natural Sweeteners: Blend in 2 semi-ripe Bananas and 3 pitted Dates for immediate and sustained energy.

5. The Pro-Upgrade: Add 50g of cooked Green Peas for a complete amino acid profile and a pinch of salt to enhance the natural sweetness of the dates and bananas.

5. Conclusion: Listen to Your Body

Sometimes, the best nutritional insights come from personal experimentation. From "head pressure" to "effortless laps," the addition of onions has proven the power of whole-food synergy. For endurance athletes looking for a natural edge, this savory-sweet combination might be the missing piece of your performance puzzle.

I added 50g of green peas not just for texture, but for their superior recovery benefits. Rich in Branched-Chain Amino Acids (BCAAs), green peas act as 'muscle repair glue.' Their complex carbohydrates also replenish muscle glycogen steadily after my 12-lap swim, preventing post-workout exhaustion and promoting faster tissue regeneration.

为什么我在燕麦粥里加洋葱？揭秘我的“游泳黑科技”食谱

 

1. 一个意外的发现 (The Discovery)

我每天的膳食中有一款核心组合：南瓜椰枣香蕉豆浆燕麦粥。最近，我在这份原本偏甜的食谱中加入了一个“异类”——切碎的中型洋葱。

起初，这只是为了增加营养维度，但当我走进游泳池时，神奇的事情发生了。

2. 游泳池里的“压力测试” (The Swimming Test)

我平时的游泳习惯是游 12 圈（每圈 30 米）。

• 加入洋葱前： 当我游到第 11 到 12 圈时，尽管我刻意放慢速度，头脑依然会感到明显的压迫感，这是高强度有氧运动下常见的脑部充血或供氧压力。

• 加入洋葱后： 奇迹般地，游到第 12 圈时那种压迫感消失了！最后两圈变得非常轻松，体能表现出乎意料地平稳。

3. 科学解析：洋葱如何成为“运动表现增强剂”？

为什么这种不起眼的蔬菜能改变我的运动状态？NotebookLM 帮我深入挖掘了背后的科学逻辑：

• 槲皮素（Quercetin）的威力： 洋葱富含槲皮素，这是一种强效的生物类黄酮。它能显著改善血管内皮功能，促进血液循环。在游泳这种高需氧运动中，它确保了大脑和肌肉的血氧供应。

• 天然的血管扩张剂： 洋葱含有的前列腺素 A 和有机硫化物，能降低血液粘稠度，减轻心脏射血压力。这正是第 12 圈“压迫感”消失的关键——血液流动更顺畅了。

• 矿物质吸收的“催化剂”： 研究显示，洋葱能提高全谷物（如我食谱中的燕麦、黑麦）中铁和锌的生物利用度，这直接增强了血液的携氧能力。

4. 我的极致营养配方 (The Ultimate Recipe)

这份食谱不仅是味道的融合，更是生物化学的精准搭配：

1. 基础煮制： 800ml 水 + 20g 燕麦 + 10g 黑麦 + 1个中型切碎洋葱（提前切碎静置 10 分钟以激活硫化物）。

2. 核心营养： 加入 200g 蒸熟的南瓜块。

3. 控温添加（50-60°C）： 加入 20g 有机纯黄豆粉 + 1茶匙亚麻籽油（保护 Omega-3 不被高温破坏）。

4. 天然增甜： 加入 2 个打烂的半成熟香蕉 + 3 个去核椰枣。

5. 最新升级： 建议加入 50g 熟青豌豆 以实现氨基酸互补，并加入一小撮盐来激发天然甜味。

5. 结语：倾听身体的声音

很多时候，最好的营养师就是我们自己的身体。从“头脑压迫感”到“游得轻松”，洋葱的加入证明了全食物（Whole Foods）的力量。如果你也是耐力运动爱好者，不妨试试在你的早餐里加一点洋葱，这种“甜中带咸”的科学组合或许也会让你惊艳。

我决定加入 50 克青豌豆，不仅是为了口感的层次，更是为了它卓越的运动修复能力。它含有丰富的支链氨基酸（BCAA），就像肌肉的‘修复胶水’；同时，它提供的复合碳水能平稳补充我游完 12 圈后消耗的肌糖原，让我告别运动后的虚脱感。

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Living on SGD 667/Month in Singapore: My "Textbook Level" Plant-Based Diet Strategy

The Transition: From Hawker Chaos to Nutritional Mastery

Living in Singapore, the world's most expensive city, often means relying on Hawker Centers. While convenient, the "High Salt, High Oil, Refined Carb" reality of out-of-home dining is a silent health tax.

As part of my SGD 667/month home-cooking transformation, I have engineered a daily meal plan that isn't just "budget-friendly"—it is a nutritional masterpiece. By leveraging global supply chains and local fresh markets, I’ve created a sustainable model for high-performance, plant-based living.

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1. The "Golden Triangle" Supply Chain

The secret to maintaining high quality on a low budget is knowing where to buy what. I exploit the "information gap" between English and Chinese e-commerce platforms.

• Taobao (Global Bulk): * Ruojiang Dates (Red Dates): Superior sweetness and nutrition compared to local varieties. The soul of my meal's flavor.

  • Chia Seed Powder: My primary source of Omega-3. By reading Chinese labels, I find ultra-fine, high-purity powder at a fraction of local retail prices.

• Lazada/Shopee (Specialized Supplements): * Nutritional Yeast: Essential for B-vitamins and a "cheesy" savory flavor. Hard to find on Taobao but readily available on Lazada/Shopee via international distributors.

• Sheng Siong & FairPrice (Local Freshness):

  • Sheng Siong: Best variety of Sweet Potatoes (varieties from Indonesia/Vietnam).

  • FairPrice: Reliable source for Mung Beans, Millet, Corn, and Olive Oil.

  • Daily Essential: 200g of Kai Lan—bought fresh and cooked on the same day to ensure maximum Vitamin C and chlorophyll.

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2. The Recipe: The 1200ml "Super Porridge"

This is more than a soup; it is a nutrient-dense, silky porridge. The 1200ml water ratio is precise—it balances the high absorption rate of Chia Seed powder to maintain a smooth, "melt-in-your-mouth" texture.

Cooking Stage	Ingredients	Why it works
The Base	50g Mung Beans, 20g Millet, 5 Ruojiang Dates (pitted & torn)	Creates a natural creamy texture and deep sweetness.
The Solids	100g Sweet Potato, 1 Cob of Corn	Provides complex, long-lasting energy (Low GI).
The Freshness	200g Fresh Kai Lan (Blanched)	Added after cooled to 50 to 60 degrees reserve delicate micronutrients.
The Finish	1 tbsp Chia Seed Powder, 1 tbsp Nutritional Yeast, 1 tsp Olive Oil	Crucial: Add after cooled to 50 to 60 degrees to protect heat-sensitive vitamins and Omega-3s.

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3. Why This is "Textbook Level" Nutrition

• Complete Protein: The synergy of Mung Beans + Millet + Corn + Nutritional Yeast creates a complete amino acid profile, rivaling animal protein.

• Longevity Carbs: High in resistant starch (from sweet potatoes and cooled beans) which feeds the gut microbiome and prevents insulin spikes.

• Anti-Inflammatory: A massive dose of Omega-3 from Chia Seeds and monounsaturated fats from Olive Oil combats the inflammation typical of city living.

• Cost Efficiency: While a "Plant-Based Salad" in the CBD costs $15-$20, this superior meal costs me less than $3.50 to produce at home.

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Conclusion: Reclaiming Autonomy

My SGD 667/month journey is not about deprivation; it is about optimization. By combining "Chinese information processing" (Taobao) with "Singaporean logistics" and "Modern Nutritional Science," I have built a health defense system that is both affordable and delicious.

This is my blueprint for a high-quality, low-cost life in the heart of Singapore.

SGD 667 居家实战：如何打造一份教科书级的“全植物全食物”营养粥？

从外食族到“饮食自主”的转型

在新加坡这个外食（Hawker Culture）极其发达的地方，普通餐食往往伴随着高盐、高油和精制碳水。作为我每月 SGD 667 在家做饭计划的一部分，我研发出了一套结合全球供应链与本地新鲜资源的全营养方案。这不是简单的煮粥，这是一次关于性价比与生物利用率的精密计算。

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一、 跨国供应链：信息差驱动的极致性价比

这份膳食的成功，源于我对不同平台资源的精准拆解。只懂英文的人很难买到这种性价比：

• 淘宝 (Taobao)：核心干货补给

  • 若羌红枣： 皮薄肉厚，提供天然清甜，是整碗粥的灵魂调味。

  • 奇亚籽粉： 提供核心 Omega-3。选择淘宝是因为加工成本低、选择多（建议买熟粉并冷藏存放）。

• Lazada / Shopee：西式营养强化

  • 营养酵母 (Nutritional Yeast)： 提供完整蛋白闭环和 B 族维生素，自带咸鲜奶酪味，在淘宝非常昂贵或者是极难找，但在新加坡电商平台非常成熟。

• 本地超市 (FairPrice & Sheng Siong)：新鲜与基础

  • Sheng Siong (昇菘)： 购买红薯（选择多且便宜）。

  • FairPrice： 购买绿豆、小米、玉米和橄榄油。

  • 当天采购： 200g 芥兰（坚持当天买当天煮，确保微量元素不流失）。

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二、 标准化食谱：1200ml 的精密配比

这道膳食的质感介于浓汤与稠粥之间，由于奇亚籽粉的吸水特性，1200ml 水是确保口感“嫩滑爽口”的黄金比例。

处理方式	食材清单	关键细节
一起煮熟	20g 小米、50g 绿豆、5颗若羌红枣（去核撕块）	提前浸泡半小时，确保豆类开花、胶质析出
独立蒸熟	100g 红薯（去皮切片）、1根玉米	保持根茎类食材的原味与嚼劲
快速焯水	200g 芥兰	当天采购，保留十字花科蔬菜的活性
温拌加入	1汤匙奇亚籽粉、1汤匙营养酵母、1茶匙橄榄油	待粥冷却介于50至60摄氏度后加入，保护热敏感营养素

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三、 最终营养评估：为什么它是“教科书级”？

1. 蛋白质完全化： 绿豆、小米、玉米与营养酵母的氨基酸互补，提供了足以媲美肉类的完整蛋白质。

2. 抗炎脂肪酸： 奇亚籽的 Omega-3 与橄榄油的单不饱和脂肪，完美对冲外食带来的炎症压力。

3. 长寿优质碳水： 红薯、绿豆提供抗性淀粉，配合极高含量的膳食纤维，血糖反应极平稳。

4. 生物利用率优化： 通过焯水去除草酸，通过油脂辅助吸收维生素 K 和胡萝卜素。

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四、 结语：生活智慧的体现

这碗粥的成本极低，营养密度却极高。它证明了在新加坡生活，只要掌握了**“跨语言搜索+跨平台采购+科学烹饪”**，每月 SGD 667 的居家预算不仅能吃饱，更能吃出顶级的健康。

这不仅是我的饮食笔记，更是一份在现代城市中夺回生活主动权的蓝图。