{"id":27836,"date":"2018-10-22T08:00:13","date_gmt":"2018-10-22T14:00:13","guid":{"rendered":"https:\/\/askthescientists.com\/?p=27836"},"modified":"2019-12-30T10:04:09","modified_gmt":"2019-12-30T17:04:09","slug":"mood-nutrition","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/mood-nutrition\/","title":{"rendered":"\u5bfb\u627e\u771f\u6b63\u7684\u9547\u9759\u5242\uff1a\u8425\u517b\u7d20\u4e0e\u5fc3\u60c5"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-27573\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Food-and-mood-AdobeStock_86834525.jpg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Food-and-mood-AdobeStock_86834525.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Food-and-mood-AdobeStock_86834525-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Food-and-mood-AdobeStock_86834525-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Food-and-mood-AdobeStock_86834525-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Food-and-mood-AdobeStock_86834525-450x225.jpg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>\u56e0\u9965\u997f\u800c\u751f\u6c14\uff0c\u5bf9\u67d0\u4e9b\u4eba\u6765\u8bf4\u662f\u4e00\u79cd\u975e\u5e38\u771f\u5b9e\u7684\u60c5\u7eea\u53cd\u5e94\u3002\u5f53\u60a8\u809a\u5b50\u997f\u4e86\uff0c\u5374\u627e\u4e0d\u5230\u98df\u7269\u65f6\uff0c\u60c5\u7eea\u4f1a\u53d8\u5f97\u6076\u52a3\u3002\u5982\u679c\u60a8\u66fe\u7ecf\u5386\u8fc7\u56e0\u9965\u997f\u800c\u751f\u6c14\uff0c\u60a8\u5c31\u77e5\u9053\u98df\u7269\u5bf9<a href=\"https:\/\/askthescientists.com\/zh-hans\/science-of-mood\/\">\u60a8\u7684\u60c5\u7eea<\/a>\u6709\u6240\u5f71\u54cd\u3002<\/p>\n<p>\u4f46\u662f\u996e\u98df\u5bf9\u60c5\u7eea\u7684\u5f71\u54cd\u4e0d\u4ec5\u53ea\u662f\u4fdd\u6301\u809a\u5b50\u9971\u8db3\u800c\u5df2\u3002\u7279\u5b9a\u8425\u517b\u7d20\u548c\u60c5\u7eea\u4e4b\u95f4\u5b58\u5728\u91cd\u8981\u5173\u8054\uff0c\u800c\u8fd9\u4e9b\u5173\u8054\u503c\u5f97\u63a2\u8ba8\u3002\u8fd9\u662f\u56e0\u4e3a\u8425\u517b\u8865\u6551\u63aa\u65bd\u53ef\u4ee5\u4e0e\u5065\u5eb7\u7684\u751f\u6d3b\u4e60\u60ef\u3001\u81ea\u6211\u7167\u987e\u3001\u4e13\u4e1a\u5efa\u8bae\u3001\u4ee5\u53ca\u751f\u6d3b\u65b9\u5f0f\u7684\u8c03\u6574\u826f\u597d\u5730\u914d\u5408\uff0c\u4ee5\u5e2e\u52a9\u7ba1\u7406\u60a8\u7684\u60c5\u7eea\u3002<\/p>\n<p>\u60a8\u53ef\u4ee5\u8bbe\u8ba1\u4e00\u79cd\u8ba9\u60a8\u9971\u8db3\u7684\u996e\u98df\uff0c\u5e2e\u52a9\u60a8\u4fdd\u6301\u826f\u597d\u7684\u5fc3\u60c5\uff0c\u8fdb\u800c\u5e2e\u52a9\u60a8\u4e0d\u56e0\u9965\u997f\u800c\u751f\u6c14\u3002<\/p>\n<h2><strong>\u98df\u7269\u3001\u8425\u517b\u7d20\u548c\u60c5\u7eea\u7684\u57fa\u7840\u77e5\u8bc6<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-27551\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Brain-food-AdobeStock_103730596.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5982\u679c\u60a8\u60f3\u77e5\u9053\u4e3a\u4ec0\u4e48\u98df\u7269\u5bf9\u60a8\u7684\u60c5\u7eea\u90a3\u4e48\u91cd\u8981\uff0c\u8fd9\u5927\u90e8\u5206\u53ef\u5f52\u548e\u4e8e<a href=\"https:\/\/askthescientists.com\/zh-hans\/nutrients-brain-health\/\">\u5927\u8111<\/a>\u3002\u60a8\u8eab\u4f53\u7684\u6307\u6325\u4e2d\u5fc3\u5904\u7406\u8eab\u4f53\u8fd0\u4f5c\u7684\u9700\u6c42\uff0c\u4f46\u540c\u65f6\u5b83\u81ea\u5df1\u4e5f\u6709\u5f88\u5927\u7684\u9700\u6c42\u3002<\/p>\n<p>\u60a8\u7684\u5927\u8111\u901a\u8fc7\u5927\u91cf\u7684\u80fd\u91cf\u8fdb\u884c\u8fd0\u8f6c\u3002\u5bf9\u4e8e\u51e0\u4e4e\u4efb\u4f55\u4e8b\u60c5\u6765\u8bf4\uff0c\u8fd9\u4e5f\u662f\u4e00\u79cd\u4eab\u4e50\u4e3b\u4e49\u8005\u7684\u91cd\u8981\u5956\u52b1\u3002\u98df\u7269\u662f<a href=\"https:\/\/askthescientists.com\/zh-hans\/understanding-calories\/\">\u70ed\u91cf\u6ee1\u8db3<\/a>\u7684\u5173\u952e\uff0c\u4e5f\u4e3a\u60a8\u7684\u5927\u8111\u63d0\u4f9b\u5feb\u4e50\u3002\u996e\u98df\u4f1a\u5f15\u53d1\u4e0e\u60c5\u7eea\u6709\u5173\u7684\u91cd\u8981\u8111\u5316\u5b66\u7269\u8d28\uff08\u79f0\u4e3a\u795e\u7ecf\u9012\u8d28\uff09\u7684\u91ca\u653e\u2014\u5c24\u5176\u662f\u5185\u5561\u80bd\u3001\u8840\u6e05\u7d20\u548c\u591a\u5df4\u80fa\u3002<\/p>\n<p>\u4e0d\u8fc7\u4e0d\u53ea\u6709\u5927\u8111\uff0c\u60a8\u5168\u8eab\u7684\u8425\u517b\u9700\u6c42\u90fd\u4f1a\u5f71\u54cd\u60c5\u7eea\uff0c\u5373\u4f7f\u5f88\u8f7b\u5fae\u7684\u8425\u517b\u4e0d\u8db3\u4e5f\u4f1a\u4ea7\u751f\u4e25\u91cd\u540e\u679c\u3002\u7f3a\u4e4f\u4e00\u4e9b\u5fae\u91cf\u8425\u517b\u7d20\uff0c\u53ef\u4ee5\u5f15\u53d1\u8fde\u9501\u53cd\u5e94\u3002\u5982\u679c\u6ca1\u6709\u7ef4\u751f\u7d20\u548c\u77ff\u7269\u8d28\u7684\u5e2e\u52a9\uff0c\u9176\uff08\u60a8\u4f53\u5185\u7684\u8f85\u52a9\u86cb\u767d\u8d28\uff09\u5c31\u65e0\u6cd5\u8d77\u4f5c\u7528\u4e86\u3002\u5f53\u9176\u65e0\u6cd5\u5904\u4e8e\u6700\u4f73\u72b6\u6001\u65f6\uff0c\u60a8\u7684\u60c5\u7eea\u548c\u591a\u65b9\u9762\u7684\u5065\u5eb7\u90fd\u4f1a\u53d7\u5230\u5f71\u54cd\u3002<\/p>\n<p>\u8fd9\u53ef\u80fd\u662f\u4e3a\u4ec0\u4e48\u5728\u8bb8\u591a\u7814\u7a76\u548c\u6574\u5408\u5206\u6790\u4e2d\u90fd\u53ef\u4ee5\u53d1\u73b0\uff0c\u8db3\u591f\u7684\u8425\u517b\uff08\u5305\u62ec\u8425\u517b\u8865\u5145\u54c1\uff09\u53ef\u4ee5\u7ef4\u6301\u60a8\u7684\u60c5\u7eea\u3002\u4e00\u9879\u7279\u6b8a\u7684\u53cc\u76f2\u5b89\u6170\u5242\u5bf9\u7167\u7ec4\u5b9e\u9a8c\uff0c\u6d4b\u8bd5\u4e86\u4e5d\u79cd\u5927\u5242\u91cf\u7ef4\u751f\u7d20\u3002\u4e00\u5e74\u4e4b\u540e\uff0c\u7537\u6027\u548c\u5973\u6027\u90fd\u62a5\u544a\u8bf4\u4ed6\u4eec\u53d8\u5f97\u66f4\u52a0\u5e73\u6613\u8fd1\u4eba\u3002<\/p>\n<p>\u79d1\u5b66\u7814\u7a76\u8ba4\u540c\u98df\u7269\u3001\u8425\u517b\u548c\u60c5\u7eea\u4e4b\u95f4\u662f\u6709\u5173\u8054\u7684\u3002\u90a3\u4e48\uff0c\u60a8\u5982\u4f55\u5229\u7528\u8fd9\u4e9b\u77e5\u8bc6\u6765\u83b7\u5f97\u4f18\u52bf\u5462\uff1f\u60a8\u5e94\u8be5\u628a\u76ee\u6807\u653e\u5728\u54ea\u4e9b\u8425\u517b\u7d20\u548c\u98df\u7269\uff1f\u8bf7\u5728\u4ee5\u4e0b\u8fd9\u4e2a\u8f85\u52a9\u60c5\u7eea\u7684\u8425\u517b\u7d20\u548c\u5316\u5408\u7269\u5217\u8868\u4e2d\u627e\u7b54\u6848\u3002<\/p>\n<h2><strong>\u9541\u5bf9\u5fc3\u60c5\u7684\u5f71\u54cd<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-27595\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Magnesium-foods-AdobeStock_141519679.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u60a8\u7684\u5168\u8eab\u90fd\u9700\u8981\u9541\uff0c\u8fd9\u5c31\u662f\u4e3a\u4ec0\u4e48\u5b83\u662f\u5fc5\u8981\u77ff\u7269\u8d28\u3002\u4e0d\u4ec5\u5982\u6b64\uff0c\u9541\u5728\u60a8\u7684\u4f53\u5185\u8fd8\u4f1a\u5e2e\u52a9\u8d85\u8fc7300\u79cd\u9176\u7cfb\u7edf\u3002\u7531\u4e8e\u8fd9\u79cd\u5e7f\u6cdb\u7684\u5f71\u54cd\uff0c\u4e00\u5b9a\u6709\u4e00\u4e9b\u6d89\u53ca\u5230\u60c5\u7eea\u7ba1\u7406\uff0c\u5bf9\u5427\uff1f<\/p>\n<p>\u9541\u548c\u60c5\u7eea\u4e4b\u95f4\u7684\u8fd9\u79cd\u8054\u7cfb\u53d1\u751f\u5728\u60a8\u7684\u5927\u8111\u4e2d\uff08\u6beb\u4e0d\u610f\u5916\uff09\u3002\u8fd9\u79cd\u77ff\u7269\u8d28\u53ef\u4f5c\u4e3a\u795e\u7ecf\u548c\u8111\u7ec6\u80de\u4e2d\u91cd\u8981\u53d7\u4f53\u7684\u7f13\u51b2\u5242\uff0c\u8fd9\u79cd\u4fdd\u62a4\u4f5c\u7528\u6709\u52a9\u4e8e\u4fdd\u6301\u8fd9\u4e9b\u7ec6\u80de\u7684\u5065\u5eb7\u3002<\/p>\n<p>\u9541\u4e5f\u5728\u538b\u529b\u53cd\u5e94\u4e2d\u53d1\u6325\u4f5c\u7528\uff0c\u5b83\u53ef\u4ee5\u5bf9\u60a8\u4f53\u5185\u7684\u538b\u529b\u53cd\u5e94\u8fdb\u884c\u4e09\u7ba1\u9f50\u4e0b\u7684\u4f5c\u7528\uff1a<\/p>\n<ul>\n<li>\u5728\u5927\u8111\u4e2d\uff0c\u5b83\u6709\u52a9\u4e8e\u7ef4\u6301\u6b63\u5e38\u7684\u538b\u529b\u6fc0\u7d20\u6d53\u5ea6\u3002<\/li>\n<li>\u5728\u80be\u810f\u4e0a\uff0c\u9541\u4f1a\u4fdd\u6301\u80be\u4e0a\u817a\u5bf9\u4f1a\u5f15\u53d1\u76ae\u8d28\u9187\u548c\u4ea7\u751f\u80be\u4e0a\u817a\u7d20\u7684\u6fc0\u7d20\u7684\u6b63\u5e38\u53cd\u5e94\uff0c\u8fd9\u6709\u52a9\u4e8e\u7ef4\u6301\u8fd9\u4e9b\u538b\u529b\u6fc0\u7d20\u7684\u5065\u5eb7\u6d53\u5ea6\u3002<\/li>\n<li>\u5728\u8840\u6db2\u4e2d\uff0c\u5b83\u53ef\u4ee5\u4f5c\u4e3a\u8840\u8111\u5c4f\u969c\uff0c\u7ef4\u6301\u538b\u529b\u6fc0\u7d20\u4e0e\u5927\u8111\u4e4b\u95f4\u7684\u5065\u5eb7\u4e92\u52a8\u3002<\/li>\n<\/ul>\n<p>\u6700\u91cd\u8981\u7684\u662f\uff0c\u9541\u4e0e\u7ef4\u6301\u5927\u8111\u4e2d\u6b63\u5e38\u3001\u5065\u5eb7\u7684\u8840\u6e05\u7d20\u6d53\u5ea6\u6709\u5173\u30025-\u7f9f\u8272\u80fa\u662f\u60a8\u7684\u4e3b\u8981\u60c5\u7eea\u7ef4\u62a4\u8005\uff0c\u4e0e\u5e78\u798f\u611f\u6709\u5173\u3002<\/p>\n<p>\u7eff\u53f6\u852c\u83dc\u3001\u5168\u8c37\u7269\u3001\u575a\u679c\u3001\u8089\u7c7b\u548c\u725b\u5976\u4e2d\u90fd\u542b\u6709\u9541\uff0c\u751a\u81f3\u4e00\u4e9b\u786c\u6c34\u4e2d\u4e5f\u542b\u6709\u4e0d\u540c\u6570\u91cf\u7684<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/minerals\/\">\u8fd9\u79cd\u77ff\u7269\u8d28<\/a>\u3002<\/p>\n<h2><strong>\u950c\u662f\u4e00\u79cd\u60ca\u4eba\u7684\u60c5\u7eea\u91d1\u5c5e<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-27615\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Zinc-foods-AdobeStock_224652519.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u4e0e\u9541\u4e00\u6837\uff0c\u950c\u662f\u8d85\u8fc7300\u79cd\u9176\u7684\u8f85\u52a9\u7269\u8d28\u3002\u4f46\u6700\u5927\u91cf\u7684\u950c\u50a8\u5b58\u5728\u60a8\u5927\u8111\u7684\u6d77\u9a6c\u56de\uff08\u4e3b\u8981\u7684\u60c5\u7eea\u4e2d\u5fc3\uff09\u4e2d\u3002<\/p>\n<p>\u950c\u8fd8\u56e0\u5176\u5728\u7ec6\u80de\u7684\u751f\u957f\u3001\u5206\u5316\u548c\u795e\u7ecf\u529f\u80fd\u4e2d\u7684\u4f5c\u7528\u800c\u6709\u52a9\u4e8e\u5927\u8111\u5065\u5eb7\u3002\u5b83\u53c2\u4e0e\u5fae\u8c03\u5927\u8111\u548c\u8eab\u4f53\u7684\u538b\u529b\u53cd\u5e94\uff0c\u751a\u81f3\u5bf9\u7ec6\u80de\u4fe1\u53f7\u4f20\u8f93\u548c\u5404\u79cd\u5927\u8111\u5316\u5b66\u7269\u8d28\u90fd\u5f88\u91cd\u8981\u3002<\/p>\n<p>\u5173\u4e8e\u8bb0\u5fc6\u3001\u5b66\u4e60\u548c\u60c5\u7eea\u7684\u7814\u7a76\u53d1\u73b0\uff0c\u6700\u4f73\u7684\u950c\u6d53\u5ea6\u4e0e\u652f\u6301\u5927\u8111\u5065\u5eb7\u548c\u7ef4\u6301\u6b63\u5e38\u60c5\u7eea\u4e4b\u95f4\u5b58\u5728\u5173\u8054\u6027\u3002\u4e0d\u8981\u9519\u8fc7\u8fd9\u79cd\u77ff\u7269\u8d28\uff0c\u60a8\u53ef\u4ee5\u5728\u7ea2\u8089\u3001\u52a8\u7269\u809d\u810f\u3001\u86cb\u3001\u7261\u86ce\u548c\u6d77\u9c9c\u4e2d\u627e\u5230\u950c\u3002<\/p>\n<h2><strong>\u670d\u7528\u7ef4\u751f\u7d20<\/strong><strong>B<\/strong><strong>\u540e\u7684\u5fc3\u60c5<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-27540\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/B-vitamin-foods-AdobeStock_130250557.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5982\u679c\u60a8\u8bd5\u56fe\u4e86\u89e3\u6240\u6709B\u7fa4\u7ef4\u751f\u7d20\u4e4b\u95f4\u7684\u5dee\u5f02\u800c\u611f\u5230\u632b\u6298\uff0c\u6709\u4e00\u4e2a\u89e3\u51b3\u7684\u65b9\u6cd5\uff0c\u5c31\u662f\u670d\u7528\u8fd9\u516b\u79cd\u5fc5\u8981\u7ef4\u751f\u7d20\u3002\u8fd9\u6837\u867d\u7136\u4e0d\u80fd\u5e2e\u52a9\u60a8\u5b8c\u5168\u4e86\u89e3\u5b83\u4eec\uff0c\u4f46\u8bb8\u591a\u7ef4\u751f\u7d20B\u7fa4\u5df2\u88ab\u8bc1\u660e\u53ef\u4ee5\u4fdd\u6301\u60a8\u7684\u597d\u5fc3\u60c5\uff0c\u6240\u4ee5\uff0c\u81f3\u5c11\u60a8\u4f1a\u611f\u89c9\u5f88\u597d\u3002<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/vitamins\/\">\u7ef4\u751f\u7d20B\u7fa4<\/a>\u5bf9\u4e8e\u5f71\u54cd\u60a8\u60c5\u7eea\u7684\u5927\u8111\u5316\u5b66\u7269\u8d28\u7684\u4ea7\u751f\u81f3\u5173\u91cd\u8981\uff0c\u7279\u522b\u662f\u591a\u5df4\u80fa\u548c5-\u7f9f\u8272\u80fa\uff0c\u8fd9\u4e24\u79cd\u5927\u8111\u5316\u5b66\u7269\u8d28\u90fd\u4e0e\u5e78\u798f\u548c\u6109\u60a6\u7684\u611f\u89c9\u6709\u5173\u3002\u5982\u679c\u60a8\u6ca1\u6709\u8db3\u591f\u7684\u7ef4\u751f\u7d20B\u7fa4\uff08\u7279\u522b\u662fB6\u548cB12\uff09\u6765\u5236\u9020\u8db3\u91cf\u7684\u795e\u7ecf\u9012\u8d28\uff0c\u5c31\u4f1a\u5f00\u59cb\u611f\u53d7\u5230\u7f3a\u4e4f\u3002<\/p>\n<p>\u51e0\u79cdB\u7fa4\u7ef4\u751f\u7d20\u4e5f\u6709\u52a9\u4e8e\u4fdd\u6301\u795e\u7ecf\u5065\u5eb7\u3002\u8fd9\u5bf9\u4e8e\u5728\u6574\u4f53\u5fc3\u7406\u72b6\u6001\u4e2d\u6709\u91cd\u8981\u4f5c\u7528\u7684\u826f\u597d\u7684\u6c9f\u901a\u975e\u5e38\u91cd\u8981\u3002\u786b\u80fa\u7d20\uff08B1\uff09\u4e5f\u5728\u7814\u7a76\u4e2d\u663e\u793a\u53ef\u4ee5\u4fdd\u6301\u597d\u60c5\u7eea\u3002<\/p>\n<p>\u7ef4\u751f\u7d20B\u7fa4\u5206\u5e03\u5728\u6574\u4e2a\u996e\u98df\u9886\u57df\u3002\u7cd9\u7c73\u548c\u5357\u74dc\u4e2d\u53ef\u4ee5\u627e\u5230\u786b\u80fa\u7d20\uff1b\u6838\u9ec4\u7d20\u5219\u662f\u5728\u4e73\u5236\u54c1\u3001\u83e0\u83dc\u3001\u674f\u4ec1\u548c\u82b1\u6930\u83dc\u4e2d\uff1b\u8c46\u7c7b\u3001\u9999\u8549\u3001\u9a6c\u94c3\u85af\u3001\u8089\u7c7b\u548c\u575a\u679c\u4e2d\u542b\u6709\u7ef4\u751f\u7d20B6\uff1b\u81f3\u4e8e\u53f6\u9178\u5219\u662f\u5728\u8c46\u7c7b\u3001\u82a6\u7b0b\u3001\u5f3a\u5316\u65e9\u9910\u8c37\u7269\u548c\u83e0\u83dc\u91cc\uff1b\u6d77\u9c9c\u3001\u725b\u8089\u3001\u9c7c\u548c\u86cb\u5185\u542b\u6709<\/p>\n<p>\u4e30\u5bcc\u7684B12\u3002<\/p>\n<h2><strong>\u5965\u7c73\u52a0<\/strong><strong>-3<\/strong><strong>\uff1a\u5728\u60c5\u7eea\u65b9\u9762\uff0c\u8102\u80aa\u662f\u60a8\u7684\u670b\u53cb<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-27603\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Omega-3-foods-AdobeStock_74804337.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u60a8\u7684\u5927\u8111\u5927\u7ea6\u670960%\u7684<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/fat\/\">\u8102\u80aa<\/a>\u3002\u8fd9\u662f\u4e00\u9879\u4e8b\u5b9e\uff0c\u56e0\u4e3a\u8102\u80aa\uff08\u7279\u522b\u662f\u5fc5\u8981\u8102\u80aa\u9178\uff0c\u5982\u5965\u7c73\u52a0-3\u8102\u80aa\u9178\uff09\u662f\u60a8\u5927\u8111\u7684\u4e3b\u8981\u6210\u4efd\u3002\u7531\u4e8e\u60a8\u7684\u5927\u8111\u5bf9\u60c5\u7eea\u8d1f\u4e3b\u8981\u8d23\u4efb\uff0c\u6240\u4ee5\u8102\u80aa\u4e0e\u60a8\u7684\u611f\u53d7\u6709\u5173\u3002<\/p>\n<p>\u4e2d\u67a2\u795e\u7ecf\u7cfb\u7edf\u7684\u8102\u80aa\u7ec4\u6210\u5bf9\u6b63\u786e\u7684\u4fe1\u53f7\u4f20\u8f93\u81f3\u5173\u91cd\u8981\u3002\u5965\u7c73\u52a0-3\u5360\u5927\u8111\u7ec6\u80de\u819c\u768420%\u5de6\u53f3\uff0c\u800c\u795e\u7ecf\u7cfb\u7edf\u4e5f\u542b\u6709\u5927\u91cf\u8102\u80aa\u3002\u56e0\u6b64\uff0c\u4fdd\u6301\u7ec6\u80de\u819c\u542b\u6709\u5fc5\u8981\u8102\u80aa\u9178\u7684\u6709\u52a9\u4e8e\u7ef4\u6301\u7ec6\u80de\u819c\u7684\u5065\u5eb7\uff0c\u8fd9\u6709\u52a9\u4e8e\u4fc3\u8fdb<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/what-is-cell-signaling\/\">\u5065\u5eb7\u7684\u4fe1\u53f7\u4f20\u8f93<\/a>\u5e76\u7ef4\u6301\u5e73\u8861\u7684\u60c5\u7eea\u3002<\/p>\n<p>\u60a8\u7684\u8eab\u4f53\u65e0\u6cd5\u5236\u9020\u51fa\u60a8\u6240\u9700\u8981\u8db3\u591f\u7684\u91cd\u8981\u5965\u7c73\u52a0-3\uff08DHA\u548cEPA\uff09\uff0c\u8fd9\u4e5f\u662f\u5b83\u4eec\u5982\u6b64\u91cd\u8981\u7684\u539f\u56e0\uff0c\u60a8\u5fc5\u987b\u4ece\u996e\u98df\u4e2d\u6444\u53d6\u3002\u5728\u996e\u98df\u4e2d\u6dfb\u52a0\u66f4\u591a\u9ad8\u8102\u80aa\u7684\u6df1\u6d77\u9c7c\uff08\u4f8b\u5982\u9cad\u9c7c\u3001\u9c91\u9c7c\u3001\u9cb1\u9c7c\u548c\u51e4\u5c3e\u9c7c\uff09\uff0c\u662f\u60a8\u83b7\u5f97\u66f4\u591a\u5965\u7c73\u52a0-3 DHA\u548cEPA\u7684\u597d\u65b9\u6cd5\u3002<\/p>\n<h2><strong>\u5496\u5561\u56e0\u4e0d\u53ea\u53ef\u4ee5\u63d0\u5347\u80fd\u91cf<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-27562\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Caffeine-food-AdobeStock_29190696.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u60a8\u65e9\u4e0a\u4f1a\u4e0d\u60f3\u548c\u67d0\u4e9b\u8fd8\u6ca1\u559d\u8fc7\u5496\u5561\u7684\u4eba\u4ea4\u8c08\uff0c\u8fd9\u4e00\u5207\u90fd\u8981\u602a\u5496\u5561\u56e0\u3002<\/p>\n<p>\u4e16\u754c\u4e0a\u6700\u53d7\u6b22\u8fce\u7684\u5929\u7136\u5174\u594b\u5242\u5bf9\u80fd\u91cf\u548c\u60c5\u7eea\u90fd\u6709\u5f88\u5927\u5f71\u54cd\uff0c\u5b83\u4f1a\u4f7f\u8eab\u4f53\u7684\u4e2d\u67a2\u795e\u7ecf\u7cfb\u7edf\u6062\u590d\u6d3b\u529b\uff0c\u5e76\u4e14\u51e0\u4e2a\u4e16\u7eaa\u4ee5\u6765\u4e16\u754c\u5404\u5730\u7684\u4eba\u4eec\u90fd\u8fd9\u6837\u505a\u3002\u8fd9\u79cd\u5f71\u54cd\u60c5\u7eea\u7684\u7269\u8d28\u7684\u957f\u671f\u666e\u53ca\uff0c\u8bf4\u660e\u4e86\u5496\u5561\u56e0\u7684\u529f\u6548\u548c\u6548\u679c\u3002\u4f46\u5b83\u5b9e\u9645\u662f\u5982\u4f55\u8fd0\u4f5c\u7684\u5462\uff1f<\/p>\n<p>\u5176\u957f\u7bc7\u5927\u8bba\u7684\u89e3\u91ca\u6d89\u53ca\u5927\u91cf\u7684\u5927\u8111\u5316\u5b66\u7269\u8d28\u548c\u53d7\u4f53\uff1b\u7b80\u5355\u5730\u8bf4\uff0c\u5c31\u662f\u5496\u5561\u56e0\u53ef\u4ee5\u589e\u5f3a\u60a8\u7684\u5927\u8111\u548c\u795e\u7ecf\u7cfb\u7edf\uff0c\u80fd\u652f\u6301\u5929\u7136\u523a\u6fc0\u6027\u5316\u5b66\u7269\u8d28\uff0c\u5e2e\u52a9\u60a8\u4fdd\u6301\u8b66\u89c9\uff0c\u5e76\u5728\u4e00\u5929\u4e2d\u611f\u89c9\u66f4\u597d\u3002<\/p>\n<p>\u786e\u5b9e\u63a7\u5236\u60a8\u7684\u5496\u5561\u56e0\u6444\u53d6\u91cf\uff0c\u5c31\u4e0d\u4f1a\u8fc7\u5ea6\u523a\u6fc0\u7126\u8651\uff0c\u4e5f\u4e0d\u4f1a\u8ba9\u7761\u7720\u8ba1\u5212\u5931\u63a7\u3002\u60a8\u53ef\u4ee5\u5728\u5496\u5561\u3001\u7eff\u8336\u548c\u7ea2\u8336\u4ee5\u53ca\u5de7\u514b\u529b\u4e2d\u627e\u5230\u5496\u5561\u56e0\u3002<\/p>\n<h2><strong>\u9ed1\u5de7\u514b\u529b\u4f7f\u60c5\u7eea<\/strong><strong>\u53d8\u597d<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-27636\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Dark-chocolate-AdobeStock_77850962.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5f53\u60a8\u611f\u5230\u6cae\u4e27\u65f6\uff0c\u5403\u70b9\u5de7\u514b\u529b\u662f\u5f88\u81ea\u7136\u7684\uff0c\u56e0\u4e3a\u5b83\u662f\u60c5\u7eea\u98df\u7269\u7684\u738b\u8005\u3002\u9ed1\u5de7\u514b\u529b\u5177\u6709\u7ecf\u8fc7\u5145\u5206\u7814\u7a76\u8bc1\u5b9e\u7684\u60c5\u7eea\u4f18\u52bf\uff0c\u5e76\u4e14\u6bd4\u725b\u5976\u5de7\u514b\u529b\u66f4\u597d\u3002<\/p>\n<p>\u5de7\u514b\u529b\u4e2d\u7684\u53ef\u53ef\u542b\u91cf\u8d8a\u591a\uff0c\u5219\u60c5\u7eea\u8f85\u52a9<a href=\"https:\/\/askthescientists.com\/zh-hans\/phytonutrients\/\">\u5316\u5408\u7269<\/a>\u4e5f\u8d8a\u591a\u3002\u82b1\u751f\u56db\u70ef\u9178\u4e59\u9187\u80fa\u662f\u5176\u4e2d\u4e4b\u4e00\uff0c\u8fd9\u79cd\u8102\u80aa\u9178\u53ef\u4ee5\u4f5c\u4e3a\u4e00\u79cd\u53ef\u5f71\u54cd\u60c5\u7eea\u7684\u795e\u7ecf\u9012\u8d28\u3002\u53e6\u4e00\u79cd\u662f\u82ef\u4e59\u80fa\uff0c\u8fd9\u662f\u4e00\u79cd\u6709\u673a\u5316\u5408\u7269\uff0c\u53ef\u505a\u4e3a\u7ef4\u6301\u60c5\u7eea\u7a33\u5b9a\u7684\u5927\u8111\u548c\u795e\u7ecf\u7cfb\u7edf\u5316\u5b66\u7269\u8d28\u3002<\/p>\n<p>\u8981\u5c0f\u5fc3\u8fd9\u79cd\u534a\u751c\u98df\u7269\uff0c\u5b83\u4f1a\u8ba9\u60a8\u989d\u5916\u6444\u53d6\u5230\u7cd6\u548c\u5f88\u591a\u8102\u80aa\u3002\u4f46\u662f\u8f83\u6df1\u8272\u5de7\u514b\u529b\uff08\u53ef\u53ef\u7684\u767e\u5206\u6bd4\u8d8a\u9ad8\uff0c\u989c\u8272\u8d8a\u6df1\uff09\u7684\u5065\u5eb7\u4e0e\u4e0d\u5065\u5eb7\u6210\u4efd\u4e4b\u95f4\u7684\u5747\u8861\u8d8a\u597d\u3002<\/p>\n<h2><strong>\u8425\u517b\u7d20\u548c\u60c5\u7eea\uff1a\u5176<b><span lang=\"ZH-CN\">\u5b83<\/span><\/b>\u65b0\u5174\u5316\u5408\u7269<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-27584\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2018\/10\/Herbals-AdobeStock_194844284.jpg\" alt=\"\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u7814\u7a76\u4eba\u5458\u4e0d\u65ad\u8bc4\u4f30\u7279\u5b9a\u8425\u517b\u7d20\u548c\u60c5\u7eea\u4e4b\u95f4\u7684\u65b0\u5173\u8054\u6027\uff0c\u4ed6\u4eec\u4ece\u996e\u98df\u548c\u4e16\u754c\u5386\u53f2\u4e2d\u6240\u53d1\u73b0\u7684\u4e0d\u540c\u690d\u7269\u6027\u5316\u5408\u7269\u63a2\u7d22\u5b83\u4eec\u5982\u4f55\u7ef4\u6301\u5065\u5eb7\u3001\u6b63\u5e38\u7684\u60c5\u7eea\u3002<\/p>\n<p>\u4ee5\u4e0b\u662f\u4e00\u4e9b\u5df2\u7ecf\u5b58\u5728\u5f88\u4e45\u3001\u4f46\u6709\u65b0\u5174\u7814\u7a76\u7814\u7a76\u4e86\u5176\u5bf9\u4e8e\u60c5\u7eea\u7ef4\u6301\u7684\u5f71\u54cd\u7684\u5316\u5408\u7269\uff1a<\/p>\n<ul>\n<li>\u756a\u7ea2\u82b1\uff1a\u7531\u756a\u7ea2\u82b1\u6240\u5236\u6210\uff0c\u4e00\u79cd\u5145\u6ee1\u6d3b\u529b\u7684\u9999\u6599\u3002<\/li>\n<li>\u5357\u975e\u9189\u8304\uff1a\u51e0\u5343\u5e74\u6765\u5728\u5370\u5ea6\u4f5c\u4e3a\u8349\u836f\u5236\u5242\u7684\u91cd\u8981\u8349\u836f\u3002<\/li>\n<li>\u67e0\u6aac\u9999\u8102\uff1a\u8584\u8377\u5bb6\u65cf\u4e2d\u7684\u5e38\u89c1\u8349\u836f\u3002<\/li>\n<\/ul>\n<h2><strong>\u5582\u98df\u60a8\u7684\u5fc3\u60c5<\/strong><\/h2>\n<p>\u638c\u63a7\u60a8\u7684\u813e\u6c14\u3002\u7528\u542b\u6709\u60c5\u7eea\u8f85\u52a9\u8425\u517b\u7d20\u7684\u98df\u7269\u8bbe\u8ba1\u60a8\u7684\u996e\u98df\uff0c\u5e76\u4e14\u770b\u770b\u60a8\u9009\u62e9\u7684\u996e\u98df\u5982\u4f55\u505a\u66f4\u591a\u7684\u4e8b\u60c5\uff0c\u800c\u4e0d\u53ea\u662f\u9003\u907f\u56e0\u9965\u997f\u800c\u751f\u6c14\u3002\u5982\u679c\u60a8\u96be\u4ee5\u9002\u5e94\u5728\u81b3\u98df\u4e2d\u52a0\u5165\u8fd9\u4e9b\u8425\u517b\u7d20\uff0c\u90a3\u4e48\u8425\u517b\u8865\u5145\u54c1\u5c31\u662f\u4e00\u4e2a\u5f88\u597d\u7684\u9009\u62e9\uff0c\u7279\u522b\u662f\u90a3\u4e9b\u53ef\u80fd\u6709\u996e\u98df\u9650\u5236\u7684\u4eba\u3002\u65e0\u8bba\u662f\u901a\u8fc7\u996e\u98df\u8fd8\u662f\u8425\u517b\u8865\u5145\u54c1\uff0c\u90fd\u5e94\u8be5\u8d4b\u4e88\u300c\u5582\u98df\u60a8\u7684\u5fc3\u60c5\u300d\u4e00\u4e2a\u65b0\u7684\u542b\u4e49\u3002<\/p>\n<div  class='togglecontainer av-1al8tku-64759e87f09898037653c52c51c5ca17  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-v3z3cu-2996c1fda936002877bfd0d0f6791bef'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"\u53c2\u8003\u6587\u732e\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c2\u8003\u6587\u732e\" data-aria_expanded=\"Click to collapse: \u53c2\u8003\u6587\u732e\">\u53c2\u8003\u6587\u732e<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><a href=\"https:\/\/www.washingtonpost.com\/national\/health-science\/10-nutrients-that-can-lift-your-spirits\/2014\/01\/14\/05f4e514-7a4d-11e3-b1c5-739e63e9c9a7_story.html?utm_term=.d59aecbf4b68\" target=\"_blank\" rel=\"noopener noreferrer\">\u201c10 nutrients that can lift your spirits\u201d<\/a><\/p>\n<p><a href=\"http:\/\/www.cornellwomenshealth.com\/static_local\/pdf\/FFA1010_VitaminB.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cA Food-Mood Connection: B Vitamins and Depression.\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/B9780123984562000839\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cCocoa Polyphenols and Cardiovascular Health.\u201d Science Direct online.<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19388520\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cDoes diet affect our mood? The significance of folic acid and homocysteine\u201d<\/a><\/p>\n<p><a href=\"https:\/\/journals.lww.com\/psychosomaticmedicine\/Abstract\/2013\/02000\/Effects_of_Vitamin_and_Mineral_Supplementation_on.7.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cEffects of Vitamin and Mineral Supplementation on Stress, Mild Psychiatric Symptoms, and Mood in Nonclinical Samples: A Meta-Analysis<\/a><\/p>\n<p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1365-2796.2008.02008.x\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cEffects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/evolutionary-psychiatry\/201106\/magnesium-and-the-brain-the-original-chill-pill\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cMagnesium and the Brain: The Original Chill Pill\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/blog\/omega-3-fatty-acids-for-mood-disorders-2018080314414\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cOmega-3 fatty acids for mood disorders\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.psychologytoday.com\/us\/articles\/200301\/omega-3s-boosting-mood\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cOmega-3s For Boosting Mood\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20689416\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cRole of zinc in the development and treatment of mood disorders.\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/S1368980099000555\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cThe Effects of Nutrients on Mood.\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5492454\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cThe Emerging Role for Zinc in Depression and Psychosis.\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.psychologytoday.com\/us\/articles\/200401\/vitamins-get-your-bs\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cVitamins: Get Your Bs.\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.karger.com\/Article\/Abstract\/119220\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cVitamin Supplementation for 1 Year Improves Mood\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.businessinsider.com\/physical-and-mental-affects-of-caffeine-2015-4\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cWhat caffeine does to your body and brain\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/your-brain-food\/201110\/why-does-coffee-make-us-feel-so-good\" target=\"_blank\" rel=\"noopener noreferrer\">\u2018Why Does Coffee Make Us Feel So Good?\u2019<\/a><\/p>\n<p><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/evolutionary-psychiatry\/201309\/zinc-antidepressant\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cZinc: an Antidepressant\u201c<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u56e0\u9965\u997f\u800c\u751f\u6c14\uff0c\u5bf9\u67d0\u4e9b\u4eba\u6765\u8bf4\u662f\u4e00\u79cd\u975e\u5e38\u771f\u5b9e\u7684\u60c5\u7eea\u53cd\u5e94\u3002\u5f53\u60a8\u809a\u5b50\u997f\u4e86\uff0c\u5374\u627e\u4e0d\u5230\u98df\u7269\u65f6\uff0c\u60c5\u7eea\u4f1a\u53d8\u5f97\u6076\u52a3\u3002\u5982\u679c\u60a8\u66fe\u7ecf\u5386\u8fc7\u56e0\u9965\u997f\u800c\u751f\u6c14\uff0c\u60a8\u5c31\u77e5\u9053\u98df\u7269\u5bf9\u60a8\u7684\u60c5\u7eea\u6709\u6240\u5f71\u54cd\u3002 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