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不妨阅读此页,为你的大脑补充营养

​顾脑好帮手:健康的油脂

9/16/2018

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大脑的组成物质中脂肪比例相当高,最重要的是ω-3/ω-6脂肪酸摄取的比例。DHA(二十二碳六烯酸)与EPA(二十碳五烯酸)是最常被讨论的ω-3脂肪酸,因为DHA是构成神经细胞的原料,会影响神经细胞膜的功能,抑制神经发炎,也与血清素、多巴胺、正肾上腺素等神经传递物质有关,DHA不足容易忧郁,认知功能也会减退。EPA则可减少容易造成发炎反应的花生四烯酸与前列腺素PGE-2合成,避免身体与大脑发炎。

太多的ω-6脂肪酸容易促进发炎反应,因此ω-3/ω-6脂肪酸摄取的比例很重要,多增加ω-3脂肪酸摄取,食物来源有鲑鱼、鲔鱼、鲭鱼、秋刀鱼等等,植物来源有紫苏籽油与亚麻仁油,但紫苏籽油、亚麻仁油中的ω-3脂肪酸为α-次亚麻油酸,只有10%左右会转变成DHA、EPA。

而ω-6脂肪酸多的油脂如葵花油、葡萄籽油、沙拉油、麻油,摄取量就要少一些。

资料来源:大纪元

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