Channel / EPG Issue

Hi folks ...

I'm only on day 2 with my Zgemma H2S box so please be gentle.
I had a green arrow flashing on my banner thing so it updated something.
Now when I press FAV and go to Sports the " Normal " channels have been replaced by the "HD" channels that I understand no longer work ..... what have I done and how can I get it back to how it was ?

Thank You