{"id":27837,"date":"2018-10-22T08:00:13","date_gmt":"2018-10-22T14:00:13","guid":{"rendered":"https:\/\/askthescientists.com\/?p=27837"},"modified":"2019-12-30T10:04:10","modified_gmt":"2019-12-30T17:04:10","slug":"mood-nutrition","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/mood-nutrition\/","title":{"rendered":"\u5c0b\u627e\u771f\u6b63\u7684\u93ae\u975c\u5291\uff1a\u71df\u990a\u7d20\u8207\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\u98e2\u9913\u800c\u751f\u6c23\uff0c\u5c0d\u67d0\u4e9b\u4eba\u4f86\u8aaa\u662f\u4e00\u7a2e\u975e\u5e38\u771f\u5be6\u7684\u60c5\u7dd2\u53cd\u61c9\u3002\u7576\u60a8\u809a\u5b50\u9913\u4e86\uff0c\u537b\u627e\u4e0d\u5230\u98df\u7269\u6642\uff0c\u60c5\u7dd2\u6703\u8b8a\u5f97\u60e1\u52a3\u3002\u5982\u679c\u60a8\u66fe\u7d93\u6b77\u904e\u56e0\u98e2\u9913\u800c\u751f\u6c23\uff0c\u60a8\u5c31\u77e5\u9053\u98df\u7269\u5c0d<a href=\"https:\/\/askthescientists.com\/zh-hant\/science-of-mood\/\">\u60a8\u7684\u60c5\u7dd2<\/a>\u6709\u6240\u5f71\u97ff\u3002<\/p>\n<p>\u4f46\u662f\u98f2\u98df\u5c0d\u60c5\u7dd2\u7684\u5f71\u97ff\u4e0d\u50c5\u53ea\u662f\u4fdd\u6301\u809a\u5b50\u98fd\u8db3\u800c\u5df2\u3002\u7279\u5b9a\u71df\u990a\u7d20\u548c\u60c5\u7dd2\u4e4b\u9593\u5b58\u5728\u91cd\u8981\u95dc\u806f\uff0c\u800c\u9019\u4e9b\u95dc\u806f\u503c\u5f97\u63a2\u8a0e\u3002\u9019\u662f\u56e0\u70ba\u71df\u990a\u88dc\u6551\u63aa\u65bd\u53ef\u4ee5\u8207\u5065\u5eb7\u7684\u751f\u6d3b\u7fd2\u6163\u3001\u81ea\u6211\u7167\u9867\u3001\u5c08\u696d\u5efa\u8b70\u3001\u4ee5\u53ca\u751f\u6d3b\u65b9\u5f0f\u7684\u8abf\u6574\u826f\u597d\u5730\u914d\u5408\uff0c\u4ee5\u5e6b\u52a9\u7ba1\u7406\u60a8\u7684\u60c5\u7dd2\u3002<\/p>\n<p>\u60a8\u53ef\u4ee5\u8a2d\u8a08\u4e00\u7a2e\u8b93\u60a8\u98fd\u8db3\u7684\u98f2\u98df\uff0c\u5e6b\u52a9\u60a8\u4fdd\u6301\u826f\u597d\u7684\u5fc3\u60c5\uff0c\u9032\u800c\u5e6b\u52a9\u60a8\u4e0d\u56e0\u98e2\u9913\u800c\u751f\u6c23\u3002<\/p>\n<h2><strong>\u98df\u7269\u3001\u71df\u990a\u7d20\u548c\u60c5\u7dd2\u7684\u57fa\u790e\u77e5\u8b58<\/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\u70ba\u4ec0\u9ebc\u98df\u7269\u5c0d\u60a8\u7684\u60c5\u7dd2\u90a3\u9ebc\u91cd\u8981\uff0c\u9019\u5927\u90e8\u5206\u53ef\u6b78\u548e\u65bc<a href=\"https:\/\/askthescientists.com\/es\/nutrients-brain-health\/\">\u5927\u8166<\/a>\u3002\u60a8\u8eab\u9ad4\u7684\u6307\u63ee\u4e2d\u5fc3\u8655\u7406\u8eab\u9ad4\u904b\u4f5c\u7684\u9700\u6c42\uff0c\u4f46\u540c\u6642\u5b83\u81ea\u5df1\u4e5f\u6709\u5f88\u5927\u7684\u9700\u6c42\u3002<\/p>\n<p>\u60a8\u7684\u5927\u8166\u900f\u904e\u5927\u91cf\u7684\u80fd\u91cf\u9032\u884c\u904b\u8f49\u3002\u5c0d\u65bc\u5e7e\u4e4e\u4efb\u4f55\u4e8b\u60c5\u4f86\u8aaa\uff0c\u9019\u4e5f\u662f\u4e00\u7a2e\u4eab\u6a02\u4e3b\u7fa9\u8005\u7684\u91cd\u8981\u734e\u52f5\u3002\u98df\u7269\u662f<a href=\"https:\/\/askthescientists.com\/zh-hant\/understanding-calories\/\">\u71b1\u91cf\u6eff\u8db3<\/a>\u7684\u95dc\u9375\uff0c\u4e5f\u70ba\u60a8\u7684\u5927\u8166\u63d0\u4f9b\u5feb\u6a02\u3002\u98f2\u98df\u6703\u5f15\u767c\u8207\u60c5\u7dd2\u6709\u95dc\u7684\u91cd\u8981\u8166\u5316\u5b78\u7269\u8cea\uff08\u7a31\u70ba\u795e\u7d93\u905e\u8cea\uff09\u7684\u91cb\u653e\u2014\u5c24\u5176\u662f\u5167\u5561\u80bd\u3001\u8840\u6e05\u7d20\u548c\u591a\u5df4\u80fa\u3002<\/p>\n<p>\u4e0d\u904e\u4e0d\u53ea\u6709\u5927\u8166\uff0c\u60a8\u5168\u8eab\u7684\u71df\u990a\u9700\u6c42\u90fd\u6703\u5f71\u97ff\u60c5\u7dd2\uff0c\u5373\u4f7f\u5f88\u8f15\u5fae\u7684\u71df\u990a\u4e0d\u8db3\u4e5f\u6703\u7522\u751f\u56b4\u91cd\u5f8c\u679c\u3002\u7f3a\u4e4f\u4e00\u4e9b\u5fae\u91cf\u71df\u990a\u7d20\uff0c\u53ef\u4ee5\u5f15\u767c\u9023\u9396\u53cd\u61c9\u3002\u5982\u679c\u6c92\u6709\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\u7684\u5e6b\u52a9\uff0c\u9176\uff08\u60a8\u9ad4\u5167\u7684\u8f14\u52a9\u86cb\u767d\u8cea\uff09\u5c31\u7121\u6cd5\u8d77\u4f5c\u7528\u4e86\u3002\u7576\u9176\u7121\u6cd5\u8655\u65bc\u6700\u4f73\u72c0\u614b\u6642\uff0c\u60a8\u7684\u60c5\u7dd2\u548c\u591a\u65b9\u9762\u7684\u5065\u5eb7\u90fd\u6703\u53d7\u5230\u5f71\u97ff\u3002<\/p>\n<p>\u9019\u53ef\u80fd\u662f\u70ba\u4ec0\u9ebc\u5728\u8a31\u591a\u7814\u7a76\u548c\u6574\u5408\u5206\u6790\u4e2d\u90fd\u53ef\u4ee5\u767c\u73fe\uff0c\u8db3\u5920\u7684\u71df\u990a\uff08\u5305\u62ec\u71df\u990a\u88dc\u5145\u54c1\uff09\u53ef\u4ee5\u7dad\u6301\u60a8\u7684\u60c5\u7dd2\u3002\u4e00\u9805\u7279\u6b8a\u7684\u96d9\u76f2\u5b89\u6170\u5291\u5c0d\u7167\u7d44\u5be6\u9a57\uff0c\u6e2c\u8a66\u4e86\u4e5d\u7a2e\u5927\u5291\u91cf\u7dad\u751f\u7d20\u3002\u4e00\u5e74\u4e4b\u5f8c\uff0c\u7537\u6027\u548c\u5973\u6027\u90fd\u5831\u544a\u8aaa\u4ed6\u5011\u8b8a\u5f97\u66f4\u52a0\u5e73\u6613\u8fd1\u4eba\u3002<\/p>\n<p>\u79d1\u5b78\u7814\u7a76\u8a8d\u540c\u98df\u7269\u3001\u71df\u990a\u548c\u60c5\u7dd2\u4e4b\u9593\u662f\u6709\u95dc\u806f\u7684\u3002\u90a3\u9ebc\uff0c\u60a8\u5982\u4f55\u5229\u7528\u9019\u4e9b\u77e5\u8b58\u4f86\u7372\u5f97\u512a\u52e2\u5462\uff1f\u60a8\u61c9\u8a72\u628a\u76ee\u6a19\u653e\u5728\u54ea\u4e9b\u71df\u990a\u7d20\u548c\u98df\u7269\uff1f\u8acb\u5728\u4ee5\u4e0b\u9019\u500b\u8f14\u52a9\u60c5\u7dd2\u7684\u71df\u990a\u7d20\u548c\u5316\u5408\u7269\u5217\u8868\u4e2d\u627e\u7b54\u6848\u3002<\/p>\n<h2><strong>\u9382\u5c0d\u5fc3\u60c5\u7684\u5f71\u97ff<\/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\u9382\uff0c\u9019\u5c31\u662f\u70ba\u4ec0\u9ebc\u5b83\u662f\u5fc5\u8981\u7926\u7269\u8cea\u3002\u4e0d\u50c5\u5982\u6b64\uff0c\u9382\u5728\u60a8\u7684\u9ad4\u5167\u9084\u6703\u5e6b\u52a9\u8d85\u904e300\u7a2e\u9176\u7cfb\u7d71\u3002\u7531\u65bc\u9019\u7a2e\u5ee3\u6cdb\u7684\u5f71\u97ff\uff0c\u4e00\u5b9a\u6709\u4e00\u4e9b\u6d89\u53ca\u5230\u60c5\u7dd2\u7ba1\u7406\uff0c\u5c0d\u5427\uff1f<\/p>\n<p>\u9382\u548c\u60c5\u7dd2\u4e4b\u9593\u7684\u9019\u7a2e\u806f\u7e6b\u767c\u751f\u5728\u60a8\u7684\u5927\u8166\u4e2d\uff08\u6beb\u4e0d\u610f\u5916\uff09\u3002\u9019\u7a2e\u7926\u7269\u8cea\u53ef\u4f5c\u70ba\u795e\u7d93\u548c\u8166\u7d30\u80de\u4e2d\u91cd\u8981\u53d7\u9ad4\u7684\u7de9\u885d\u5291\uff0c\u9019\u7a2e\u4fdd\u8b77\u4f5c\u7528\u6709\u52a9\u65bc\u4fdd\u6301\u9019\u4e9b\u7d30\u80de\u7684\u5065\u5eb7\u3002<\/p>\n<p>\u9382\u4e5f\u5728\u58d3\u529b\u53cd\u61c9\u4e2d\u767c\u63ee\u4f5c\u7528\uff0c\u5b83\u53ef\u4ee5\u5c0d\u60a8\u9ad4\u5167\u7684\u58d3\u529b\u53cd\u61c9\u9032\u884c\u4e09\u7ba1\u9f4a\u4e0b\u7684\u4f5c\u7528\uff1a<\/p>\n<ul>\n<li>\u5728\u5927\u8166\u4e2d\uff0c\u5b83\u6709\u52a9\u65bc\u7dad\u6301\u6b63\u5e38\u7684\u58d3\u529b\u6fc0\u7d20\u6fc3\u5ea6\u3002<\/li>\n<li>\u5728\u814e\u81df\u4e0a\uff0c\u9382\u6703\u4fdd\u6301\u814e\u4e0a\u817a\u5c0d\u6703\u5f15\u767c\u76ae\u8cea\u9187\u548c\u7522\u751f\u814e\u4e0a\u817a\u7d20\u7684\u6fc0\u7d20\u7684\u6b63\u5e38\u53cd\u61c9\uff0c\u9019\u6709\u52a9\u65bc\u7dad\u6301\u9019\u4e9b\u58d3\u529b\u6fc0\u7d20\u7684\u5065\u5eb7\u6fc3\u5ea6\u3002<\/li>\n<li>\u5728\u8840\u6db2\u4e2d\uff0c\u5b83\u53ef\u4ee5\u4f5c\u70ba\u8840\u8166\u5c4f\u969c\uff0c\u7dad\u6301\u58d3\u529b\u6fc0\u7d20\u8207\u5927\u8166\u4e4b\u9593\u7684\u5065\u5eb7\u4e92\u52d5\u3002<\/li>\n<\/ul>\n<p>\u6700\u91cd\u8981\u7684\u662f\uff0c\u9382\u8207\u7dad\u6301\u5927\u8166\u4e2d\u6b63\u5e38\u3001\u5065\u5eb7\u7684\u8840\u6e05\u7d20\u6fc3\u5ea6\u6709\u95dc\u30025-\u7fa5\u8272\u80fa\u662f\u60a8\u7684\u4e3b\u8981\u60c5\u7dd2\u7dad\u8b77\u8005\uff0c\u8207\u5e78\u798f\u611f\u6709\u95dc\u3002<\/p>\n<p>\u7da0\u8449\u852c\u83dc\u3001\u5168\u7a40\u7269\u3001\u5805\u679c\u3001\u8089\u985e\u548c\u725b\u5976\u4e2d\u90fd\u542b\u6709\u9382\uff0c\u751a\u81f3\u4e00\u4e9b\u786c\u6c34\u4e2d\u4e5f\u542b\u6709\u4e0d\u540c\u6578\u91cf\u7684<a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/minerals\/\">\u9019\u7a2e\u7926\u7269\u8cea<\/a>\u3002<\/p>\n<h2><strong>\u92c5\u662f\u4e00\u7a2e\u9a5a\u4eba\u7684\u60c5\u7dd2\u91d1\u5c6c<\/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>\u8207\u9382\u4e00\u6a23\uff0c\u92c5\u662f\u8d85\u904e300\u7a2e\u9176\u7684\u8f14\u52a9\u7269\u8cea\u3002\u4f46\u6700\u5927\u91cf\u7684\u92c5\u5132\u5b58\u5728\u60a8\u5927\u8166\u7684\u6d77\u99ac\u8ff4\uff08\u4e3b\u8981\u7684\u60c5\u7dd2\u4e2d\u5fc3\uff09\u4e2d\u3002<\/p>\n<p>\u92c5\u9084\u56e0\u5176\u5728\u7d30\u80de\u7684\u751f\u9577\u3001\u5206\u5316\u548c\u795e\u7d93\u529f\u80fd\u4e2d\u7684\u4f5c\u7528\u800c\u6709\u52a9\u65bc\u5927\u8166\u5065\u5eb7\u3002\u5b83\u53c3\u8207\u5fae\u8abf\u5927\u8166\u548c\u8eab\u9ad4\u7684\u58d3\u529b\u53cd\u61c9\uff0c\u751a\u81f3\u5c0d\u7d30\u80de\u8a0a\u865f\u50b3\u8f38\u548c\u5404\u7a2e\u5927\u8166\u5316\u5b78\u7269\u8cea\u90fd\u5f88\u91cd\u8981\u3002<\/p>\n<p>\u95dc\u65bc\u8a18\u61b6\u3001\u5b78\u7fd2\u548c\u60c5\u7dd2\u7684\u7814\u7a76\u767c\u73fe\uff0c\u6700\u4f73\u7684\u92c5\u6fc3\u5ea6\u8207\u652f\u63f4\u5927\u8166\u5065\u5eb7\u548c\u7dad\u6301\u6b63\u5e38\u60c5\u7dd2\u4e4b\u9593\u5b58\u5728\u95dc\u806f\u6027\u3002\u4e0d\u8981\u932f\u904e\u9019\u7a2e\u7926\u7269\u8cea\uff0c\u60a8\u53ef\u4ee5\u5728\u7d05\u8089\u3001\u52d5\u7269\u809d\u81df\u3001\u86cb\u3001\u7261\u8823\u548c\u6d77\u9bae\u4e2d\u627e\u5230\u92c5\u3002<\/p>\n<h2><strong>\u670d\u7528\u7dad\u751f\u7d20<\/strong><strong>B<\/strong><strong>\u5f8c\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\u8a66\u5716\u4e86\u89e3\u6240\u6709B\u7fa4\u7dad\u751f\u7d20\u4e4b\u9593\u7684\u5dee\u7570\u800c\u611f\u5230\u632b\u6298\uff0c\u6709\u4e00\u500b\u89e3\u6c7a\u7684\u65b9\u6cd5\uff0c\u5c31\u662f\u670d\u7528\u9019\u516b\u7a2e\u5fc5\u8981\u7dad\u751f\u7d20\u3002\u9019\u6a23\u96d6\u7136\u4e0d\u80fd\u5e6b\u52a9\u60a8\u5b8c\u5168\u4e86\u89e3\u5b83\u5011\uff0c\u4f46\u8a31\u591a\u7dad\u751f\u7d20B\u7fa4\u5df2\u88ab\u8b49\u660e\u53ef\u4ee5\u4fdd\u6301\u60a8\u7684\u597d\u5fc3\u60c5\uff0c\u6240\u4ee5\uff0c\u81f3\u5c11\u60a8\u6703\u611f\u89ba\u5f88\u597d\u3002<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/vitamins\/\">\u7dad\u751f\u7d20B\u7fa4<\/a>\u5c0d\u65bc\u5f71\u97ff\u60a8\u60c5\u7dd2\u7684\u5927\u8166\u5316\u5b78\u7269\u8cea\u7684\u7522\u751f\u81f3\u95dc\u91cd\u8981\uff0c\u7279\u5225\u662f\u591a\u5df4\u80fa\u548c5-\u7fa5\u8272\u80fa\uff0c\u9019\u5169\u7a2e\u5927\u8166\u5316\u5b78\u7269\u8cea\u90fd\u8207\u5e78\u798f\u548c\u6109\u6085\u7684\u611f\u89ba\u6709\u95dc\u3002\u5982\u679c\u60a8\u6c92\u6709\u8db3\u5920\u7684\u7dad\u751f\u7d20B\u7fa4\uff08\u7279\u5225\u662fB6\u548cB12\uff09\u4f86\u88fd\u9020\u8db3\u91cf\u7684\u795e\u7d93\u905e\u8cea\uff0c\u5c31\u6703\u958b\u59cb\u611f\u53d7\u5230\u7f3a\u4e4f\u3002<\/p>\n<p>\u5e7e\u7a2eB\u7fa4\u7dad\u751f\u7d20\u4e5f\u6709\u52a9\u65bc\u4fdd\u6301\u795e\u7d93\u5065\u5eb7\u3002\u9019\u5c0d\u65bc\u5728\u6574\u9ad4\u5fc3\u7406\u72c0\u614b\u4e2d\u6709\u91cd\u8981\u4f5c\u7528\u7684\u826f\u597d\u7684\u6e9d\u901a\u975e\u5e38\u91cd\u8981\u3002\u786b\u80fa\u7d20\uff08B1\uff09\u4e5f\u5728\u7814\u7a76\u4e2d\u986f\u793a\u53ef\u4ee5\u4fdd\u6301\u597d\u60c5\u7dd2\u3002<\/p>\n<p>\u7dad\u751f\u7d20B\u7fa4\u5206\u5e03\u5728\u6574\u500b\u98f2\u98df\u9818\u57df\u3002\u7cd9\u7c73\u548c\u5357\u74dc\u4e2d\u53ef\u4ee5\u627e\u5230\u786b\u80fa\u7d20\uff1b\u6838\u9ec3\u7d20\u5247\u662f\u5728\u4e73\u88fd\u54c1\u3001\u83e0\u83dc\u3001\u674f\u4ec1\u548c\u82b1\u6930\u83dc\u4e2d\uff1b\u8c46\u985e\u3001\u9999\u8549\u3001\u99ac\u9234\u85af\u3001\u8089\u985e\u548c\u5805\u679c\u4e2d\u542b\u6709\u7dad\u751f\u7d20B6\uff1b\u81f3\u65bc\u8449\u9178\u5247\u662f\u5728\u8c46\u985e\u3001\u8606\u7b4d\u3001\u5f37\u5316\u65e9\u9910\u7a40\u7269\u548c\u83e0\u83dc\u88e1\uff1b\u6d77\u9bae\u3001\u725b\u8089\u3001\u9b5a\u548c\u86cb\u5167\u542b\u6709<\/p>\n<p>\u8c50\u5bcc\u7684B12\u3002<\/p>\n<h2><strong>\u5967\u7c73\u52a0<\/strong><strong>-3<\/strong><strong>\uff1a\u5728\u60c5\u7dd2\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\u8166\u5927\u7d04\u670960%\u7684<a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/fat\/\">\u8102\u80aa<\/a>\u3002\u9019\u662f\u4e00\u9805\u4e8b\u5be6\uff0c\u56e0\u70ba\u8102\u80aa\uff08\u7279\u5225\u662f\u5fc5\u8981\u8102\u80aa\u9178\uff0c\u5982\u5967\u7c73\u52a0-3\u8102\u80aa\u9178\uff09\u662f\u60a8\u5927\u8166\u7684\u4e3b\u8981\u6210\u4efd\u3002\u7531\u65bc\u60a8\u7684\u5927\u8166\u5c0d\u60c5\u7dd2\u8ca0\u4e3b\u8981\u8cac\u4efb\uff0c\u6240\u4ee5\u8102\u80aa\u8207\u60a8\u7684\u611f\u53d7\u6709\u95dc\u3002<\/p>\n<p>\u4e2d\u6a1e\u795e\u7d93\u7cfb\u7d71\u7684\u8102\u80aa\u7d44\u6210\u5c0d\u6b63\u78ba\u7684\u8a0a\u865f\u50b3\u8f38\u81f3\u95dc\u91cd\u8981\u3002\u5967\u7c73\u52a0-3\u4f54\u5927\u8166\u7d30\u80de\u819c\u768420%\u5de6\u53f3\uff0c\u800c\u795e\u7d93\u7cfb\u7d71\u4e5f\u542b\u6709\u5927\u91cf\u8102\u80aa\u3002\u56e0\u6b64\uff0c\u4fdd\u6301\u7d30\u80de\u819c\u542b\u6709\u5fc5\u8981\u8102\u80aa\u9178\u7684\u6709\u52a9\u65bc\u7dad\u6301\u7d30\u80de\u819c\u7684\u5065\u5eb7\uff0c\u9019\u6709\u52a9\u65bc\u4fc3\u9032<a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/what-is-cell-signaling\/\">\u5065\u5eb7\u7684\u8a0a\u865f\u50b3\u8f38<\/a>\u4e26\u7dad\u6301\u5e73\u8861\u7684\u60c5\u7dd2\u3002<\/p>\n<p>\u60a8\u7684\u8eab\u9ad4\u7121\u6cd5\u88fd\u9020\u51fa\u60a8\u6240\u9700\u8981\u8db3\u5920\u7684\u91cd\u8981\u5967\u7c73\u52a0-3\uff08DHA\u548cEPA\uff09\uff0c\u9019\u4e5f\u662f\u5b83\u5011\u5982\u6b64\u91cd\u8981\u7684\u539f\u56e0\uff0c\u60a8\u5fc5\u9808\u5f9e\u98f2\u98df\u4e2d\u651d\u53d6\u3002\u5728\u98f2\u98df\u4e2d\u6dfb\u52a0\u66f4\u591a\u9ad8\u8102\u80aa\u7684\u6df1\u6d77\u9b5a\uff08\u4f8b\u5982\u9bd6\u9b5a\u3001\u9bad\u9b5a\u3001\u9be1\u9b5a\u548c\u9cf3\u5c3e\u9b5a\uff09\uff0c\u662f\u60a8\u7372\u5f97\u66f4\u591a\u5967\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\u6703\u4e0d\u60f3\u548c\u67d0\u4e9b\u9084\u6c92\u559d\u904e\u5496\u5561\u7684\u4eba\u4ea4\u8ac7\uff0c\u9019\u4e00\u5207\u90fd\u8981\u602a\u5496\u5561\u56e0\u3002<\/p>\n<p>\u4e16\u754c\u4e0a\u6700\u53d7\u6b61\u8fce\u7684\u5929\u7136\u8208\u596e\u5291\u5c0d\u80fd\u91cf\u548c\u60c5\u7dd2\u90fd\u6709\u5f88\u5927\u5f71\u97ff\uff0c\u5b83\u6703\u4f7f\u8eab\u9ad4\u7684\u4e2d\u6a1e\u795e\u7d93\u7cfb\u7d71\u6062\u5fa9\u6d3b\u529b\uff0c\u4e26\u4e14\u5e7e\u500b\u4e16\u7d00\u4ee5\u4f86\u4e16\u754c\u5404\u5730\u7684\u4eba\u5011\u90fd\u9019\u6a23\u505a\u3002\u9019\u7a2e\u5f71\u97ff\u60c5\u7dd2\u7684\u7269\u8cea\u7684\u9577\u671f\u666e\u53ca\uff0c\u8aaa\u660e\u4e86\u5496\u5561\u56e0\u7684\u529f\u6548\u548c\u6548\u679c\u3002\u4f46\u5b83\u5be6\u969b\u662f\u5982\u4f55\u904b\u4f5c\u7684\u5462\uff1f<\/p>\n<p>\u5176\u9577\u7bc7\u5927\u8ad6\u7684\u89e3\u91cb\u6d89\u53ca\u5927\u91cf\u7684\u5927\u8166\u5316\u5b78\u7269\u8cea\u548c\u53d7\u9ad4\uff1b\u7c21\u55ae\u5730\u8aaa\uff0c\u5c31\u662f\u5496\u5561\u56e0\u53ef\u4ee5\u589e\u5f37\u60a8\u7684\u5927\u8166\u548c\u795e\u7d93\u7cfb\u7d71\uff0c\u80fd\u652f\u6301\u5929\u7136\u523a\u6fc0\u6027\u5316\u5b78\u7269\u8cea\uff0c\u5e6b\u52a9\u60a8\u4fdd\u6301\u8b66\u89ba\uff0c\u4e26\u5728\u4e00\u5929\u4e2d\u611f\u89ba\u66f4\u597d\u3002<\/p>\n<p>\u78ba\u5be6\u63a7\u5236\u60a8\u7684\u5496\u5561\u56e0\u651d\u53d6\u91cf\uff0c\u5c31\u4e0d\u6703\u904e\u5ea6\u523a\u6fc0\u7126\u616e\uff0c\u4e5f\u4e0d\u6703\u8b93\u7761\u7720\u8a08\u5283\u5931\u63a7\u3002\u60a8\u53ef\u4ee5\u5728\u5496\u5561\u3001\u7da0\u8336\u548c\u7d05\u8336\u4ee5\u53ca\u5de7\u514b\u529b\u4e2d\u627e\u5230\u5496\u5561\u56e0\u3002<\/p>\n<h2><strong>\u9ed1\u5de7\u514b\u529b\u4f7f\u60c5\u7dd2<\/strong><strong>\u8b8a\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>\u7576\u60a8\u611f\u5230\u6cae\u55aa\u6642\uff0c\u5403\u9ede\u5de7\u514b\u529b\u662f\u5f88\u81ea\u7136\u7684\uff0c\u56e0\u70ba\u5b83\u662f\u60c5\u7dd2\u98df\u7269\u7684\u738b\u8005\u3002\u9ed1\u5de7\u514b\u529b\u5177\u6709\u7d93\u904e\u5145\u5206\u7814\u7a76\u8b49\u5be6\u7684\u60c5\u7dd2\u512a\u52e2\uff0c\u4e26\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\u5247\u60c5\u7dd2\u8f14\u52a9<a href=\"https:\/\/askthescientists.com\/zh-hant\/phytonutrients\/\">\u5316\u5408\u7269<\/a>\u4e5f\u8d8a\u591a\u3002\u82b1\u751f\u56db\u70ef\u9178\u4e59\u9187\u80fa\u662f\u5176\u4e2d\u4e4b\u4e00\uff0c\u9019\u7a2e\u8102\u80aa\u9178\u53ef\u4ee5\u4f5c\u70ba\u4e00\u7a2e\u53ef\u5f71\u97ff\u60c5\u7dd2\u7684\u795e\u7d93\u905e\u8cea\u3002\u53e6\u4e00\u7a2e\u662f\u82ef\u4e59\u80fa\uff0c\u9019\u662f\u4e00\u7a2e\u6709\u6a5f\u5316\u5408\u7269\uff0c\u53ef\u505a\u70ba\u7dad\u6301\u60c5\u7dd2\u7a69\u5b9a\u7684\u5927\u8166\u548c\u795e\u7d93\u7cfb\u7d71\u5316\u5b78\u7269\u8cea\u3002<\/p>\n<p>\u8981\u5c0f\u5fc3\u9019\u7a2e\u534a\u751c\u98df\u7269\uff0c\u5b83\u6703\u8b93\u60a8\u984d\u5916\u651d\u53d6\u5230\u7cd6\u548c\u5f88\u591a\u8102\u80aa\u3002\u4f46\u662f\u8f03\u6df1\u8272\u5de7\u514b\u529b\uff08\u53ef\u53ef\u7684\u767e\u5206\u6bd4\u8d8a\u9ad8\uff0c\u984f\u8272\u8d8a\u6df1\uff09\u7684\u5065\u5eb7\u8207\u4e0d\u5065\u5eb7\u6210\u4efd\u4e4b\u9593\u7684\u5747\u8861\u8d8a\u597d\u3002<\/p>\n<h2><strong>\u71df\u990a\u7d20\u548c\u60c5\u7dd2\uff1a\u5176<b><span lang=\"ZH-CN\">\u5b83<\/span><\/b>\u65b0\u8208\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\u54e1\u4e0d\u65b7\u8a55\u4f30\u7279\u5b9a\u71df\u990a\u7d20\u548c\u60c5\u7dd2\u4e4b\u9593\u7684\u65b0\u95dc\u806f\u6027\uff0c\u4ed6\u5011\u5f9e\u98f2\u98df\u548c\u4e16\u754c\u6b77\u53f2\u4e2d\u6240\u767c\u73fe\u7684\u4e0d\u540c\u690d\u7269\u6027\u5316\u5408\u7269\u63a2\u7d22\u5b83\u5011\u5982\u4f55\u7dad\u6301\u5065\u5eb7\u3001\u6b63\u5e38\u7684\u60c5\u7dd2\u3002<\/p>\n<p>\u4ee5\u4e0b\u662f\u4e00\u4e9b\u5df2\u7d93\u5b58\u5728\u5f88\u4e45\u3001\u4f46\u6709\u65b0\u8208\u7814\u7a76\u7814\u7a76\u4e86\u5176\u5c0d\u65bc\u60c5\u7dd2\u7dad\u6301\u7684\u5f71\u97ff\u7684\u5316\u5408\u7269\uff1a<\/p>\n<ul>\n<li>\u756a\u7d05\u82b1\uff1a\u7531\u756a\u7d05\u82b1\u6240\u88fd\u6210\uff0c\u4e00\u7a2e\u5145\u6eff\u6d3b\u529b\u7684\u9999\u6599\u3002<\/li>\n<li>\u5357\u975e\u9189\u8304\uff1a\u5e7e\u5343\u5e74\u4f86\u5728\u5370\u5ea6\u4f5c\u70ba\u8349\u85e5\u88fd\u5291\u7684\u91cd\u8981\u8349\u85e5\u3002<\/li>\n<li>\u6ab8\u6aac\u9999\u8102\uff1a\u8584\u8377\u5bb6\u65cf\u4e2d\u7684\u5e38\u898b\u8349\u85e5\u3002<\/li>\n<\/ul>\n<h2><strong>\u9935\u98df\u60a8\u7684\u5fc3\u60c5<\/strong><\/h2>\n<p>\u638c\u63a7\u60a8\u7684\u813e\u6c23\u3002\u7528\u542b\u6709\u60c5\u7dd2\u8f14\u52a9\u71df\u990a\u7d20\u7684\u98df\u7269\u8a2d\u8a08\u60a8\u7684\u98f2\u98df\uff0c\u4e26\u4e14\u770b\u770b\u60a8\u9078\u64c7\u7684\u98f2\u98df\u5982\u4f55\u505a\u66f4\u591a\u7684\u4e8b\u60c5\uff0c\u800c\u4e0d\u53ea\u662f\u9003\u907f\u56e0\u98e2\u9913\u800c\u751f\u6c23\u3002\u5982\u679c\u60a8\u96e3\u4ee5\u9069\u61c9\u5728\u81b3\u98df\u4e2d\u52a0\u5165\u9019\u4e9b\u71df\u990a\u7d20\uff0c\u90a3\u9ebc\u71df\u990a\u88dc\u5145\u54c1\u5c31\u662f\u4e00\u500b\u5f88\u597d\u7684\u9078\u64c7\uff0c\u7279\u5225\u662f\u90a3\u4e9b\u53ef\u80fd\u6709\u98f2\u98df\u9650\u5236\u7684\u4eba\u3002\u7121\u8ad6\u662f\u85c9\u7531\u98f2\u98df\u9084\u662f\u71df\u990a\u88dc\u5145\u54c1\uff0c\u90fd\u61c9\u8a72\u8ce6\u4e88\u300c\u9935\u98df\u60a8\u7684\u5fc3\u60c5\u300d\u4e00\u500b\u65b0\u7684\u542b\u7fa9\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-e8a4ccc6a71fdff350729a20050e8368'  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=\"\u53c3\u8003\u8cc7\u6599\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u8cc7\u6599\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u8cc7\u6599\">\u53c3\u8003\u8cc7\u6599<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\u98e2\u9913\u800c\u751f\u6c23\uff0c\u5c0d\u67d0\u4e9b\u4eba\u4f86\u8aaa\u662f\u4e00\u7a2e\u975e\u5e38\u771f\u5be6\u7684\u60c5\u7dd2\u53cd\u61c9\u3002\u7576\u60a8\u809a\u5b50\u9913\u4e86\uff0c\u537b\u627e\u4e0d\u5230\u98df\u7269\u6642\uff0c\u60c5\u7dd2\u6703\u8b8a\u5f97\u60e1\u52a3\u3002\u5982\u679c\u60a8\u66fe\u7d93\u6b77\u904e\u56e0\u98e2\u9913\u800c\u751f\u6c23\uff0c\u60a8\u5c31\u77e5\u9053\u98df\u7269\u5c0d\u60a8\u7684\u60c5\u7dd2\u6709\u6240\u5f71\u97ff\u3002 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