保健 - 第85期 - page 37

35
飲食與健康
ˀᏐfɚ݊Ҥᖹ׌fίᔷਿΪʈ೻ʕdҤ͛९Ҥ׌
ᅺাਿΪᏐٙ͜௰ މ ᄿ ع dШஷཀਿΪ˥๟ᔷ୅d
Ϟ̙ঐਗ਼Ҥ͛९Ҥ׌ᅺাਿΪෂ჈ഗɛ໑༸ʕٙฆ
͛ ي dԨίՉʕ ༺ڌdᐏ੻Ҥᖹ׌dவఱ̙ঐᅂᚤ
ɹ؂Ҥ͛९ٙᖹࣖd࿁਄ੰிϓΚ࢔fɧ݊ ߧݭߧ
࢔Ъ͜fᘽࣸᚆ޼Ӻɛࡰ͜ᔷ௛ ڀ ᇳኑණ९(GNA)
ਿΪٙҤᔥ৵ཕᑠཱంɽཽdˏৎɽཽ᜗ࠠᘌࠠಯ
Ⴠdе ޥ ӻ୕ቊॎᕸfˏৎəద᜗ၾʮ଺࿁ᔷਿΪ
࠮ۜٙዄːd͟Ϥˏ೯ə਷ყɪ࿁ᔷਿΪЪ ي τΌ
׌ٙن ሞf̤̮d஢ε࠮๕׌͛ ي ͉Ԓঐପ͛ɽඎ
ٙ ݭ ׌ ي ሯձҤᐄቮΪ
ᅰd˸ ת Ҥषࡡഽձ࢔
ᔥٙɝ ڧ fνԌᗳʕў
Ϟஐͣ㺛ҵՓΪᅰeኑ
ණ९ձ͛↾ጟ㹷ഃfෂ
୕࠮ۜʕவᗳ ݭ ׌ ي ሯ
ձҤᐄቮΪᅰٙўඎ༰
Эd ٫א ί̋ʈཀ೻ʕ
̙˸ৰ̘dΪϤԨʔᅂ
ᚤɛ᜗਄ੰfШᔷਿΪ
࠮ۜʕdतй݊Ҥᔥᔷ
ਿΪЪ ي ٙପۜd ۆ Ϟ
̙ঐᄣ̋Ϟ يݭ ሯٙў
ඎ אҷᜊəيሯٙഐ࿴d࿴ϓ࿁ɛ᜗ٙΚ࢔f
激素食物
λε࠮ ي ʕўϞ˂್ٙಔ ي შዧ९dಔ ي შዧ९࿁
ɛ᜗ஃဧႆঐৎՑɓ၇Ԅλ̻ٙፅЪ͜fˢ༰Պۨ
ٙ຅᙮ɽԌdɽԌўϞ˂್ಔ ي შዧ९¨ɽԌମර
● ©d຅ɾ׌᜗lzშዧ९˥๟਋Эࣛd הᙲɝٙɽԌ
࠮ۜึᄣ̋ɛ᜗შዧ९˥๟fவఱ݊ ޟމჿɽԌ࠮
̙ۜ˸Ꮝпһϋಂɾ׌ᖢ֛ઋၫdԨ˲ᒔ̙˸ࠥЭ
Ԫ໗ᐖٙ೯͛f޼Ӻ ڌ ׼dಔ ي შዧ९ᒔ̙˸ಯᇠ
຾ಂसًdԨᏍпɾ׌ሜ዆˜຾඄ಂdνᏍп˜຾
඄ಂ˄೵ٙɾ׌ַڗ ඄ಂf
ಔ ي შዧ९ᒔ࿁ːА၍਄ੰɰৎഹ ܘ ࠠ ࠅ ٙ ڭ ᚐЪ
͜fኽਖ਼࢕ʧୗd¨ɽԌମර● ©̙˸ࠥЭА૰ʕٙ
ᑔոቐ˥๟dˈՉ݊¨ʔԄ©ᑔոቐ(LDL) ٙ˥๟fɽ
ԌʕЇˇўϞ 5၇ҵՓᐖसٙልΥي dΪϤ੬ΦɽԌ
ٙ˚͉ɾ׌Ԫ໗ᐖٙ೯षଟˢ༰Эf
˸ɽԌ މ ˴ٙԌᗳeܼ̍Ԍ ٽ ேўϞ༰εٙಔ ي შ
ዧ९dᒔϞɽႉe ٿ ൄe௦ٺeໟߌڀeዲ௥eথ
࠰˸ʿݔ Ԭ˥؈ʕɰўϞମර●f఻˷ה Ϟٙ˥؈ e
ᇴൄձᇅ ي ʕேўϞಔ ي შዧ९dШ݊d̥Ϟ຅ಔ
يშዧ९˸ମර●ٙҖόπίࣛd࿁ɛ᜗ʑϞूஈf
࠽ ੻ ء จٙ݊dΪ މ ўϞಔ ي შዧ९ٙ࠮ۜɓছึ
ᄣ৷ɛ᜗შዧ९˥๟dה˸ઃϞᜄၪᆯeɿࢗЄᆯe
ɿࢗlzᇫମЗ א Ԫ ໕ג෯ഃઃ٫dᏐ༈းඎˇΦԌ
ᗳഃಔ ي შዧ९ўඎ৷ٙ࠮ ي d˸ᒒеՐዧ໕ᆯ͛
ڗf
遠親食物
ה ፗ¨Ⴣፋ࠮ي ©dܸ݊
ί٤ගձ͛ ي ኪᗫڷ ɪ൷
ᕎɛᗳ޴࿁༰Ⴣٙ࠮ يf
ν௉͛ಔي Ⴣ׵ɛʈ၇ಔ
ٙಔ ي iऎݱ ʕٙ࠮يჃ
׵௔ήɪٙ࠮ي f
ᑌΥ਷ᔋ༵ଡ଼ᔌձ઺߅˖
ଡ଼ᔌપᑥٙ 21 ˰ ௰ߏ Գ
ᐄቮ࠮ۜ࠯પᑮૅᘷf
ᑮૅᘷ݊ऎᘷٙɓ၇dΪ
᜗ҖяᑮૅҖϾ੻ϤΤf
߅ኪ࢕೯ତdᑮૅᘷ݊ήଢɪ௰Ϙ̈ତٙΈΥ͛ي d
ʊ͛πə 35ᄂϋdί͛ ي ኪᗫڷ ɪ൷ᕎɛᗳɤʱჇ
ჃfՉ ה ўٙᐄቮ݊ԙʦ މ ˟ɛהࡁٝٙўඎ௰ᔮ
బe௰ѩፅٙ࠮ ي fኽ಻֛dᑮૅᘷ ה ўٙஐͣሯ
ʿऄਿა৷༺65% d݊௡ᗳٙ 3 ࠴ εd݊Ђᗳٙ4࠴
εd݊ᕒஐٙ5 ࠴εfᑮૅᘷʕ໢ၠ९ٙўඎɰ މᇴ
ൄٙ10࠴ εfৰϤʘ̮gᑮૅᘷᒔўϞᔮబٙƺ -ߡ
ᜈᇺ९eၪ͛९ Ee B ૄၪ͛९eᘷᔝ९dೌዚʩ९
Ϟඑeຢe᚛eቔeᾶഃd࿁Յഁ͛ ೯ڗԃe౤৷
е ޥ ዚঐeַ ڗ ୚ ߤ ྪնேϞጐ฽ٙЪ͜fϞɛ၈
ᑮૅᘷ݊ᇴൄ+ ᘤ يሯ + ၪ͛९fʔසνϤdᑮૅᘷ
ᒔՈϞႾп ط ᐕЪ͜dঐ੄ಯჀᐖस׳ᐕeʷᐕٙ
ݭ ਓˀᏐi౤৷е ޥ ̌ঐeࠥЭАইഃഃf࿁৷ই
Аसeॹ᚛׌மАeጟ҇षeᐄቮʔԄeषܝ ᜗ൈ
Ϟɓ֛ٙڭ਄ࣖ؈ f
Չ˼൷ᕎɛᗳ༰Ⴣٙ¨Ⴣፋ࠮ي ©ᒔϞᘹ⊵ഃॆഽᗳe
Ӎಇഃ¨ୋɧ˾˥؈ ©ഃഃfɛࡁ ͍ί஼နႩᗆ¨Ⴣ
ፋ࠮ي©ٙ਄ੰЪ͜d¨Ⴣፋ࠮ ي©ɰ൳Ը൳աՑᛇڎ f