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01 璐濈被钀ュ吇瓒呯骇涓板瘜锛?/h1>
璐濈被钀ュ吇瀵嗗害楂橈紝闄や簡涓板瘜鍏ㄩ潰鐨勮泲鐧借川锛岃繕鏈塂HA銆丒PA绛変紭璐ㄨ剛鑲紝浠ュ強鍚勭鐭跨墿璐ㄥ拰缁寸敓绱狅紝鍙互绉板緱涓婃槸涓€绉嶃€岃秴绾ч鐗┿€嶏紒
1 路 涓板瘜鐨勯珮璐ㄩ噺铔嬬櫧
铔嬬櫧璐紝鏄礉绫讳笉寰椾笉鎻愮殑浜偣銆?/span>
铔嬬櫧璐ㄦ湁澶氶噸瑕佸氨涓嶅繀鎴戣浜嗗彮锛燂紒杩樻槸璇翠竴涓嬧€︹€?/span>
铔嬬櫧璐紝鍦ㄤ綋鍐呬細琚垎瑙ｆ垚鐨勬皑鍩洪吀锛屽畠鑳藉府鍔╄倢鑲夊闀裤€佸崗鍔╄韩浣撲唬璋€佽繍杈撴哀姘斿強钀ュ吇鐗╄川銆佹彁鍗囧厤鐤姏銆?/span>
铔嬬櫧璐ㄥ悆涓嶅锛屼細浣块楠肩敓闀垮彈鎹熴€佽倢鑲夊闀垮彈闃汇€佸厤鐤姏鎬ラ€熶笅闄嶁€︹€?/span>
鑰屾皑鍩洪吀鍙堝垎涓洪潪蹇呴渶姘ㄥ熀閰稿拰8绉嶅繀闇€姘ㄥ熀閰搞€傞潪蹇呴渶姘ㄥ熀閰稿彲浠ョ敱浜轰綋鑷鍚堟垚锛屽繀闇€姘ㄥ熀閰镐笉鑳藉悎鎴愶紙鎴栧悎鎴愰€熷害涓嶈兘婊¤冻浜轰綋闇€瑕侊級锛屽彧鑳戒粠椋熺墿涓憚鍙栥€?/span>
鎴戜滑浼樼鐨勮礉绫伙紝涓嶄粎瀵屽惈铔嬬櫧璐紝鑰屼笖鍏跺繀闇€姘ㄥ熀閰稿崰姣斿緢楂橈紒
浠ヤ笂鏄?绉嶆垜浠父鍚冪殑璐濈被锛?/span>瀹冧滑铔嬬櫧璐ㄥ惈閲忓嚑涔庨兘鍦?0g/100g浠ヤ笂銆?/span>杩滆秴鐗涘ザ锛?g/100g锛夛紝姣旇偐楦¤泲锛?1g/100g锛夛紒
鑷充簬蹇呴渶姘ㄥ熀閰稿崰姣旓紝璐濈被鍙互绉板緱涓婃槸銆岃倝涓帇鑰呫€嶏紒铔嬬櫧璐ㄨ川閲忚秴楂橈紒
2 路 涓板瘜鐨凞HA銆丒PA
闄や簡铔嬬櫧璐紝璐濈被涓殑鑴傝偑涔熷€煎緱澶歌禐锛?/span>
璐濈被涓惈鏈夎緝澶氱殑omega-3鑴傝偑閰革紝杩欐槸涓€绉嶄汉浣撳繀闇€鐨勪笉楗卞拰鑴傝偑閰搞€?/span>瀹冭兘澶熼闃插績琛€绠＄柧鐥咃紝淇濇姢澶ц剳鍋ュ悍銆?/span>
鐩告瘮杈冧簬鐚墰缇婏紝娴蜂腑璐濈被鐨刼mega-3鑴傝偑閰稿惈閲忔洿楂樸€?/span>
濡傛灉灏唎mega-3鑴傝偑閰稿啀杩涜缁嗗垎锛屽張鍙互鍒嗕负锛欰LA銆丒PA鍜孌HA銆?/span>
鍏朵腑ALA浜轰綋鍒╃敤鏁堢巼闈炲父浣庯紝澶ч兘瀛樺湪浜庢鐗╀腑銆傝櫧鐒跺師鍒欎笂锛?ALA鍙互杞寲鎴?EPA鍜孌HA銆備絾ALA杞寲涓篍PA鐨勮浆鍖栫巼浠呮湁5%锛岃€岃浆鍖栦负DHA鐨勮浆鍖栫巼浠呮湁0.5%銆?/span>
鍏朵腑EPA鍜孌HA瀵逛汉浣撳府鍔╂洿澶э紝杩欎篃灏辨槸涓轰粈涔堝畠浠槸濠村効濂剁矇甯歌鐨勫崠鐐广€?/span>
鑰岃礉绫讳腑锛孍PA鍜孌HA鍗犳瘮鏇村锛屾墍浠ュ叾涓殑omega-3瀵规垜浠殑鍋ュ悍鏇存湁甯姪銆?/span>
3 路 杩樻湁鍏跺畠瀹濊棌鍏冪礌
閴翠簬璐濈被鎵€鍚殑钀ュ吇瀹炲湪鏄お澶氫簡锛佹墍浠ュ彲杈炬鎸戦€変簡涓夊悕浼樼瓑鐢熺粰澶у灞曠ず浜嗘瘮杈冮噸瑕佺殑钀ュ吇鎴愬垎銆?/span>
- 閿?/span>锛氶攲鑳藉淇冭繘鐢熼暱銆佷激鍙ｆ剤鍚堛€佸寮鸿蹇嗗姏锛岀己涔忛攲浼氬鑷寸敓闀垮噺缂撱€佸鐩层€?br>鐗¤泿鍙槸銆屽惈閿屽ぇ鎴枫€?/span>锛?00g鐗¤泿鐨勫惈閿岄噺锛?3.6mg锛夋槸姣忔棩鎺ㄨ崘鎽勫叆閲忥紙鐢凤細12.5mg锛涘コ锛?.5mg锛夌殑7鍊嶏紒
- 闀?/span>锛氶晛鍙備笌浜嗕汉浣撹秴杩?300 绉嶇殑閰朵績鏁堝簲锛屾槸鎵€鏈夌數瑙ｈ川涓渶澶氱殑锛岃澶氭縺绱犮€佺缁忛€掕川鍚堟垚閮介渶瑕侀晛鐨勫弬涓庛€傞晛杩樿兘淇冭繘楠ㄩ鐢熼暱銆佹敼鍠勯瀵嗗害銆佽皟鑺傝儍鑲犻亾鍔熻兘銆佹敼鍠勪究绉樻儏鍐点€佹斁鏉捐倢鑲夈€佸績鑴忋€佽绠′笌鎯呯华銆侀檷浣庤偩涓婅吅绱犳按骞崇瓑銆?br>韬綋缂轰箯闀侊紝浼氬嚭鐜版娊绛嬨€佸弽灏勪孩杩涖€佸嚭鐜板够瑙夈€佺簿绁為敊涔辩瓑鐥囩姸锛岃€岃韩浣撶殑闀佸惈閲忥紝涓€鑸笉浼氳繃閲忋€?/span>鐗¤泿闀佸惈閲忚緝澶氾紝鍊煎緱鎺ㄨ崘锛?/span>
- 閾?/span>锛氭兂琛ヨ鐨勫皬浼欎即浠娉ㄦ剰锛?/span>妞嶇墿绫婚鍝佷腑鐨勯搧鍚告敹鍒╃敤鐜囦綆锛屽ぇ姒傚彧鏈?-8%锛屾洿鏈夋晥鐨勬柟娉曟槸鍚冭倝鈥斺€斿姩鐗╅鍝佷腑鐨勯搧灞炰簬鏈€鏄撹浜轰綋鍚告敹鐨勮绾㈢礌閾侊紝鍚告敹鐜囪揪25-30%銆?br>璐濈被涓紝铔よ湂閾佸惈閲忚緝楂橈紝姣?00g鍩烘湰鍙互瑕嗙洊閾佹瘡鏃ユ帹鑽愭憚鍏ラ噺锛堢敺锛?2mg锛涘コ锛?0mg锛夛紝鑰屾垜浠父鍚冪殑琛ヨ澶ф灒鍛紝涔熷氨2.3mg/100g鍙€︹€?/span>
- 缁寸敓绱燘鏃?/span>锛氱淮鐢熺礌B鏃忓浜轰綋浠ｈ阿璧峰埌鑷冲叧閲嶈鐨勪綔鐢ㄣ€傜煭鏈熺己涔忕淮鐢熺礌B锛屼汉浼氳寰楀緢鐤插姵锛屾病鏈夐娆层€傞暱鏈熺己涔忕淮鐢熺礌B锛屾秷鍖栫郴缁熴€佺缁忕郴缁熴€佽娑茬郴缁熴€佸厤鐤郴缁熺瓑閮戒細鍙楁崯銆?br>姣?00g璐昏礉鎵€鍚淮鐢熺礌B12 24渭g锛屾槸姣忔棩鎺ㄨ崘鎽勫叆閲忥紙2.4渭g锛夌殑10鍊嶏紒锛堜笉蹇呮媴蹇冧腑姣掞紝鐩墠缁寸敓绱燘12鍙€愬彈鏈€楂樻憚鍏ラ噺涓?000渭g/d锛夈€?/span>
鐪熉疯惀鍏讳赴瀵屄峰惈閲忚秴楂?璐濈被锛?/span>
02 璐濈被鏈夎繖鍥涘ぇ濂藉锛?/h1>
璐濈被涓赴瀵岀殑钀ュ吇锛屼篃缁欏畠浠甫鏉ヤ簡鍚勭鍚勬牱鐨勫ソ澶勩€?/span>
1 路 铔嬬櫧璐ㄤ赴瀵岋紝鏈夊姪浜庡噺鑲?
璐濈被涓惈鏈夎緝澶氱殑铔嬬櫧璐紝杩欏彲鏄寮洪ケ鑵规劅鐨勫ソ鎵嬨€?/span>
鍦ㄤ竴椤圭爺绌朵腑锛岀爺绌朵汉鍛樻祴瀹氫簡鍙備笌鑰呰繘椋熶笉鍚岄鐗╁悗锛岄ケ鑵规縺绱燙CK锛堣儐鍥婃敹缂╃礌锛夌殑姘村钩銆傜粨鏋滄樉绀猴紝鑴傝偑銆佽泲鐧借川銆佹皑鍩洪吀锛岄兘浼氳楗辫吂婵€绱燙CK姘村钩鍗囬珮杈冨锛屼笖铔嬬櫧璐ㄧ殑楗辫吂鎰熺淮鎸佹椂闂存洿涔呫€?/span>
鍙﹀锛岃泲鐧借川杩樻湁鏇撮珮鐨勯鐗╃儹鏁堝簲锛堟槸浜轰綋鍦ㄨ繘椋熷悗瀵硅惀鍏荤礌鐨勪竴绯诲垪娑堝寲銆佸惛鏀躲€佸悎鎴愩€佷唬璋㈣浆鍖栬繃绋嬩腑鎵€娑堣€楃殑鑳介噺锛夛紝涓?0%-30%锛岃€岀⒊姘村寲鍚堢墿浠呮湁5%-10%銆?/span>
鎵€浠ワ紝灏忎紮浼翠滑锛佺浉姣斾簬鐑ゅ喎闈㈢厧楗兼墜鎶撻ゼ锛岃荆鐐掕姳铔ゃ€佽挏钃夋墖璐濇槸涓笉閿欑殑閫夋嫨锛屽苟娌℃湁鎺ㄨ崘浣犱滑鍚冨瀹电殑鎰忔€濃€︹€?/span>
2 路 omega-3鍜岀淮鐢熺礌B鏃忔湁鍔╀簬蹇冭剰鍋ュ悍
璐濈被涓殑omega-3鑴傝偑閰稿拰缁寸敓绱燘鏃忔湁淇濇姢蹇冭剰鐨勪綔鐢ㄣ€?/span>
涓€椤规秹鍙?8244鍚嶄腑鍥戒笂娴峰仴搴风敺鎬чギ椋熷拰蹇冭绠＄柧鐥呯殑鐮旂┒涓€?/span>
鍙戠幇姣忓懆鎽勫叆200鍏嬪瘜鍚玱mega-3鐨勯奔绫?璐濈被鐨勪汉锛?/span>姝讳簬蹇冭剰鐥呯殑鍑犵巼姣旈偅浜涙瘡鍛ㄦ憚鍏ヤ笉瓒?0鍏嬬殑浜轰綆59锛咃紒
鑰岀淮鐢熺礌B鏃忓垯鏈夊钩琛″悓鍨嬪崐鑳辨皑閰哥殑浣滅敤銆?/span>鍚屽瀷鍗婅儽姘ㄩ吀鏄泲姘ㄩ吀锛堢槮鑲変腑鎵€鍚緝澶氾級鐨勫垎瑙ｄ骇鐗╋紝褰撳畠娴撳害杩囬珮鏃讹紝灏变細澧炲姞鎮ｅ績鑴忕梾鐨勯闄┿€?/span>
鍥犳锛屼笉瑕佸啀鍗曞崟鍙悆鐦﹁倝鍟︼紒鏉ョ偣瀵屽惈缁寸敓绱燘鏃忕殑璐濈被锛屾湁鍔╀簬棰勯槻蹇冭剰鐥呭摝~
3 路 omega-3鍜岀淮鐢熺礌B鏃忔湁鍔╀簬澶ц剳鍋ュ悍
璐濈被涓殑omega-3鑴傝偑閰稿拰缁寸敓绱燘鏃忎篃鏈変繚鎶ゅぇ鑴戝仴搴风殑浣滅敤銆?/span>
omega-3鑴傝偑閰告槸缁嗚優鑶滅殑閲嶈鎴愬垎锛屽挨鍏跺湪澶ц剳銆佸績鑲屽拰瑙嗙綉鑶滅殑缁嗚優鑶滀腑锛宱mega-3鑴傝偑閰稿崰姣旇揪鍒?0%浠ヤ笂銆?/span>
鍥犳锛岃ˉ鍏卭mega-3鑴傝偑閰革紝闄や簡鍙互淇濇姢蹇冭剰鍋ュ悍锛?/span>杩樺彲浠ヤ績杩涘┐骞煎効澶ц剳鍙戣偛锛屽府鍔╄€佸勾浜哄噺缂撳ぇ鑴戦€€鍖栵紝鏀瑰杽璁板繂鍔涜“閫€鎯呭舰銆?/span>
2013 骞淬€婄編鍥戒复搴婅惀鍏诲銆嬬殑涓€绡囩爺绌舵寚鍑猴紝浠庡┐骞煎効鏃舵湡灏卞紑濮嬫敞閲嶈ˉ鍏卭mega-3鑴傝偑閰哥殑鍎跨锛屽湪3-5宀佹椂锛屽湪璇嶆眹銆佹櫤鍔涙祴楠岀殑琛ㄧ幇鏇村ソ锛岃蹇嗗姏涔熸洿浣炽€?/span>
缁寸敓绱燘鏃忓奖鍝嶅┐鍎跨殑澶ц剳鍙戣偛鍜岃€佸勾浜虹殑璁ょ煡姘村钩銆?/span>
鐮旂┒鏄剧ず锛岀己涔忕淮鐢熺礌B浼氬濠村効澶ц剳浜х敓璐熼潰褰卞搷锛屽挨鍏剁己涔廈9锛堝彾閰革級鍜孊12鐨勪釜浣撴垚骞村悗鏇存槗鎮ｆ姂閮佺棁銆傜己涔廈9锛堝彾閰革級鐨勮€佸勾浜鸿蹇嗗姏鍜岃瑷€姘村钩鏇村樊銆?/span>
4 路 閿屾湁鍔╀簬澧炲己鍏嶇柅鍔?/span>
璐濈被涓殑閿屽鍏嶇柅绯荤粺鏈夌潃閲嶈浣滅敤銆?/span>
鍥犱负閿屼細褰卞搷NK缁嗚優銆佸法鍣粏鑳炪€乀缁嗚優鍜孊缁嗚優绛夊厤鐤粏鑳炵殑鐢熼暱鍜屽姛鑳斤紝缂轰箯閿屼細瀵艰嚧鍏嶇柅鍔熻兘闅滅銆?/span>
2000骞寸殑涓€椤圭爺绌朵腑锛岀粺璁′簡鎰忓ぇ鍒╁寳閮?2浣?0宀佷互涓婂仴搴疯€佸勾浜虹殑NK缁嗚優鎯呭喌锛岀粨鏋滃彂鐜癗K缁嗚優鐨勬暟閲忎笌琛€娓呴攲娴撳害鏈夊叧锛岄攲鐨勭己涔忎細鍗囬珮鑰佸勾浜烘偅鐥呯巼銆?/span>
03 鍢屽懁楂樺崌灏块吀锛熷仴搴蜂汉涓嶅繀鎷呭績锛?/h1>
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鍙傝€冩枃鐚細
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2.闄堝崕绲? 闆峰窞甯傛部娴峰嚑绉嶈礉绫昏惀鍏绘垚鍒嗙殑鍒嗘瀽[J]. 涓浗椋熺墿涓庤惀鍏? 2006, 07(7):49-49.
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The End
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