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魚油最佳食用時間:何時吃魚油最好? 飽肚服效果更佳?
本文內容:
December 4, 2023
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*本文章內容純屬專家個人意見,詳情請諮詢專業人士意見。
魚油有何營養價值?
魚油是富含Omega-3(奧米加3)脂肪酸的補充品,具有多重益處如維護心血管健康、或有助降低炎症反應,以及促進腦部功能等。然而,很多人也不知道,究竟每日什麼時間服用魚油,才可帶來最佳效果?
早上攝取魚油沒特別大好處?
有些人較喜歡在早上服用魚油,可以確保不會忘記服用,成為日常習慣。而事實是,在早上、下午或晚上服用魚油,也不影響其功效,最重要是確保每天攝取足夠的分量,根據個人的需求和建議劑量,每天定時在早餐、午餐或晚餐時服用魚油補充劑。
空腹或飯後攝取魚油有分別
無論是空腹還是飯後攝取魚油,都可攝取Omega-3脂肪酸,然而與空腹攝取相比,隨餐或飯後攝取魚油可以提高吸收率。這是因為魚油在飯後可以與食物油脂一起被消化和吸收。另一方面,有人空腹服用魚油會特別感到腥臭味,或是出現腸胃不適,故此建議飽肚吃為佳。
每天服用份量
α-亞麻酸(ALA)可轉化為 EPA 和 DHA,根據美國國家衛生院(NIH)(註1)資料,以下是每日建議攝取α-亞麻酸的份量:
年齡/ 人生階段 | 每日建議攝取α-亞麻酸份量(克) |
初生至12個月大 | *0.5 |
1至3歲 | 0.7 |
4至8歲 | 0.9 |
9至13歲男童 | 1.2 |
9至13歲女童 | 1.0 |
14至18歲男性 | 1.6 |
14至18歲女性 | 1.1 |
成年男性 | 1.6 |
成年女性 | 1.1 |
孕婦 | 1.4 |
餵哺母乳女性 | 1.3 |
*總Omega-3份量,其他數值則僅指α-亞麻酸。
如果你有特定的健康問題如慢性疾病(長期病患),或正在服用藥物,建議在服用魚油補充品之前諮詢醫生或營養師建議。