Space for lasam

取代魚油丸 明目醒腦食鑑

Posted on: May 11, 2010


(星島)2010年5月11日 星期二 06:29

(綜合報道)

(星島日報    報道)近年研究發現,深海魚所含的奧米加三脂肪酸(魚油),對大腦及視網膜健康具正面功效。不少父母都趨之若鶩,購買魚油丸給子女進食。但營養師提醒,市面魚油丸劑量不一,過量攝取有機會引致中毒、流血不止及影響肝功能。其實有不少天然食物富含魚油,適量進食已能補充所需,毋須額外服用補充劑。

  文:Ann 部分圖片:星島圖片庫

  DHA活化神經細胞

  魚油從深海魚中提煉,箇中所含的奧米加三脂肪酸如DHA,有助活化神經細胞,對腦部及視網膜健康及發展有莫大裨益,「DHA有助提高記憶力、加強學習能力,對於成長階段兒童尤其重要。三文魚、吞拿魚及鯖魚等深海魚含豐富魚油,美國    農業部建議,老中青及小朋友每周應至少進食兩次深海魚類。」米施洛營養護康中心註冊營養師魏嘉漣(上圖)說。以三文魚為例,每次一份80g已可提供1.7g奧米加三脂肪酸,一周吃兩次約有3.4g。

  成人小童每天不逾3g

  根據美國食物及藥物管理局(FDA)指引,成人及小童每天最多不宜攝逾3g奧米加三脂肪酸,否則有機會增加致病風險,「如果小童每天能進食30至50克深海魚,再加其他補充食物,已足夠所需,除特殊情況下,否則毋須再吃魚油丸。現時市面魚油丸每粒的奧米加三脂肪酸劑量由0.5至1.4g不等,每天服食量約為一至三粒。」魏稱。

  魏嘉漣表示,由於不同年齡兒童的需要量各異,如四至九歲組別,每天攝取量不應多於1g,故建議服食一粒為限。部分劑量高的魚油丸,如每天服三粒已經超出FDA的標準。

  過量可致肝中毒

  她提醒家長,除非小朋友極度偏食、抵抗力很弱或為長期病患者,一般不建議小童服用補充劑。服用前更應先諮詢營養師及醫生意見。研究顯示,長期攝取過量會影響血小板凝血功能,易致流血不止、傷口瘉合困難,更易導致肥胖。另DHA攝取過量可致胃部灼熱及胃酸倒流,同時增加肝臟負荷,有機會引致肝中毒,甚至肝衰竭。

  魚肝油Vs.魚油

  以往的年代,孩子營養不及現時豐富,不少父母都會買魚肝油給孩子以作補充。現今取而代之的則是有助促進大腦發育的魚油丸。究竟兩者有何分別?魚肝油從魚肝中提煉,含有維他命A及D,促進眼睛健康及骨骼發展。維他命A可從紅蘿蔔、番薯、奶類、蛋黃及動物肝臟攝取足夠分量。而維他命D亦可從曬太陽,或進食奶類、沙甸魚及深綠色蔬菜中攝取。

  此外,有別於魚肝油,大部分魚油只能從深海魚類中找到及提煉,普通魚類及其他食物含量相對較少。

  Omega 3攝取指引

  年齡 每天攝取量

  1至3歲 0.7g

  4至8歲 0.9g

  9至12歲 1至1.2g

  食物含量

  食物 奧米加三脂肪酸含量

  100g三文魚 2.1g

  100g鯡魚 2.1g

  1湯匙亞麻籽粉 1.6g

  100g鯖魚 1.3g

  2湯匙核桃 1g

  半磚硬豆腐 0.7g

  1杯豆漿 0.4g

  1碗綠葉菜 0.2g

  1湯匙亞麻籽油 6.6g

  (每餐不應多於1茶匙)

  註:以上魚類分量以每100g計算。每次食量因應孩子年齡需要而定。

  ■半湯匙亞麻籽粉已足夠十二歲以下兒童每日所需。

  ■小兒消化系統較弱,應將深海魚類徹底煮熟才進食。

  ■市面魚油丸劑量不等,進食前應先諮詢專家。

  ■鯊魚、劍魚及鯖魚含鉛量較高,過量進食其魚油製品,會增加中毒機會。

  ■每天曬太陽十五分鐘,已可吸收每天所需的維他命D攝取量。

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