{"id":18423,"date":"2024-09-12T16:20:44","date_gmt":"2024-09-12T07:20:44","guid":{"rendered":"https:\/\/www.hiro-clinic.or.jp\/beauty\/column\/anti-aging-foods-recipes\/"},"modified":"2025-01-06T15:01:33","modified_gmt":"2025-01-06T06:01:33","slug":"anti-aging-foods-recipes","status":"publish","type":"post","link":"https:\/\/www.hiro-clinic.or.jp\/beauty\/anti-aging-foods-recipes\/?lang=zh-hans","title":{"rendered":"\u7f8e\u4e3d\u808c\u80a4\u7684\u81b3\u98df\uff1a\u6709\u6548\u6297\u8870\u8001\u6210\u5206\u548c\u98df\u8c31\u7684\u96c6\u5408"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>\u4ecb\u7ecd<\/strong><\/h2>\n\n\n\n<p>\u968f\u7740\u5e74\u9f84\u7684\u589e\u957f\uff0c\u8981\u60f3\u4fdd\u6301\u7f8e\u4e3d\u7684\u808c\u80a4\uff0c\u4e0d\u4ec5\u8981\u4ece\u5916\u90e8\u62a4\u7406\u808c\u80a4\uff0c\u8fd8\u8981\u4ece\u5185\u90e8\u62a4\u7406\u3002\u996e\u98df\u5bf9\u76ae\u80a4\u5065\u5eb7\u548c\u6297\u8870\u8001\u5c24\u5176\u6709\u5de8\u5927\u5f71\u54cd\u3002\u9009\u62e9\u6b63\u786e\u7684\u6210\u5206\u548c\u5747\u8861\u7684\u996e\u98df\u5c06\u4fc3\u8fdb\u76ae\u80a4\u66f4\u65b0\uff0c\u9884\u9632\u76b1\u7eb9\u548c\u8001\u5e74\u6591\uff0c\u5e76\u4fdd\u6301\u76ae\u80a4\u7d27\u81f4\u548c\u5149\u6cfd\u3002\u672c\u6587\u4ecb\u7ecd\u4e86\u6709\u6548\u7684\u6297\u8870\u8001\u6210\u5206\u548c\u4f7f\u7528\u5b83\u4eec\u7684\u98df\u8c31\u3002\u5bf9\u4e8e\u5177\u6709\u9ad8\u5ea6\u7f8e\u611f\u7684\u5973\u6027\u6765\u8bf4\uff0c\u901a\u8fc7\u5728\u65e5\u5e38\u996e\u98df\u4e0a\u505a\u4e00\u4e9b\u6539\u53d8\uff0c\u5c31\u80fd\u671f\u5f85\u7f8e\u4e3d\u7684\u808c\u80a4\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1\u3001\u6709\u6548\u6297\u8870\u8001\u7684\u98df\u7269<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.1 \u5bcc\u542b\u7ef4\u751f\u7d20C\u7684\u6c34\u679c<\/strong><\/h3>\n\n\n\n<p>\u7ef4\u751f\u7d20 C \u652f\u6301\u76ae\u80a4\u4e2d\u80f6\u539f\u86cb\u767d\u7684\u751f\u6210\uff0c\u6709\u52a9\u4e8e\u4fdd\u6301\u76ae\u80a4\u5f39\u6027\u548c\u7f8e\u4e3d\u3002\u6b64\u5916\uff0c\u7531\u4e8e\u5b83\u5177\u6709\u5f88\u5f3a\u7684\u6297\u6c27\u5316\u4f5c\u7528\uff0c\u53ef\u4ee5\u4fdd\u62a4\u76ae\u80a4\u514d\u53d7\u7d2b\u5916\u7ebf\u7b49\u5916\u90e8\u538b\u529b\u7684\u5f71\u54cd\uff0c\u6709\u6548\u9884\u9632\u8001\u5e74\u6591\u548c\u6697\u6c89\u3002\u5bcc\u542b\u7ef4\u751f\u7d20C\u7684\u6c34\u679c\u5305\u62ec\u6a59\u5b50\u3001\u67da\u5b50\u3001\u7315\u7334\u6843\u548c\u8349\u8393\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u63a8\u8350\u6210\u5206<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6a59\u5b50<\/li>\n\n\n\n<li>\u67da\u5b50<\/li>\n\n\n\n<li>\u7315\u7334\u6843<\/li>\n\n\n\n<li>\u8349\u8393<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.2 \u542b\u6709omega-3\u8102\u80aa\u9178\u7684\u98df\u7269<\/strong><\/h3>\n\n\n\n<p>Omega-3 \u8102\u80aa\u9178\u53ef\u589e\u5f3a\u76ae\u80a4\u4fdd\u6301\u6c34\u5206\u7684\u80fd\u529b\uff0c\u9632\u6b62\u5e72\u71e5\u5f15\u8d77\u7684\u76b1\u7eb9\u3002\u7531\u4e8e\u5176\u6297\u708e\u7279\u6027\uff0c\u5b83\u8fd8\u6709\u52a9\u4e8e\u51cf\u5c11\u76ae\u80a4\u7c97\u7cd9\u548c\u53d1\u7ea2\u3002\u4e09\u6587\u9c7c\u3001\u4e9a\u9ebb\u7c7d\u6cb9\u3001\u5947\u4e9a\u7c7d\u548c\u6838\u6843\u662f omega-3 \u8102\u80aa\u9178\u7684\u4e30\u5bcc\u6765\u6e90\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u63a8\u8350\u6210\u5206<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e09\u6587\u9c7c<\/li>\n\n\n\n<li>\u4e9a\u9ebb\u7c7d\u6cb9<\/li>\n\n\n\n<li>\u5947\u4e9a\u7c7d<\/li>\n\n\n\n<li>\u6838\u6843<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.3 \u5bcc\u542b\u7ef4\u751f\u7d20E\u7684\u575a\u679c<\/strong><\/h3>\n\n\n\n<p>\u7ef4\u751f\u7d20 E \u662f\u4e00\u79cd\u5f3a\u5927\u7684\u6297\u6c27\u5316\u5242\uff0c\u53ef\u4ee5\u4fdd\u62a4\u60a8\u7684\u76ae\u80a4\u514d\u53d7\u7d2b\u5916\u7ebf\u548c\u7a7a\u6c14\u6c61\u67d3\u7b49\u5916\u90e8\u73af\u5883\u7684\u5f71\u54cd\u3002\u5b83\u8fd8\u53ef\u4ee5\u4fc3\u8fdb\u8840\u6db2\u5faa\u73af\u5e76\u4e3a\u76ae\u80a4\u63d0\u4f9b\u8425\u517b\u3002\u674f\u4ec1\u3001\u699b\u5b50\u548c\u8475\u82b1\u7c7d\u662f\u7ef4\u751f\u7d20 E \u7684\u4e30\u5bcc\u6765\u6e90\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u63a8\u8350\u6210\u5206<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u674f\u4ec1<\/li>\n\n\n\n<li>\u699b\u5b50<\/li>\n\n\n\n<li>\u8475\u82b1\u7c7d<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.4 \u652f\u6301\u80f6\u539f\u86cb\u767d\u7684\u86cb\u767d\u8d28<\/strong><\/h3>\n\n\n\n<p>\u80f6\u539f\u86cb\u767d\u662f\u7ef4\u6301\u76ae\u80a4\u5f39\u6027\u548c\u7d27\u81f4\u5ea6\u7684\u91cd\u8981\u6210\u5206\u3002\u80f6\u539f\u86cb\u767d\u7684\u4ea7\u751f\u4f1a\u968f\u7740\u5e74\u9f84\u7684\u589e\u957f\u800c\u51cf\u5c11\uff0c\u4f46\u60a8\u53ef\u4ee5\u901a\u8fc7\u6444\u5165\u5927\u91cf\u86cb\u767d\u8d28\u6765\u4fc3\u8fdb\u80f6\u539f\u86cb\u767d\u7684\u4ea7\u751f\u3002\u826f\u597d\u7684\u86cb\u767d\u8d28\u6765\u6e90\u5305\u62ec\u9e21\u8089\u3001\u9e21\u86cb\u3001\u8c46\u8150\u548c\u8c46\u5236\u54c1\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u63a8\u8350\u6210\u5206<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9e21\u8089<\/li>\n\n\n\n<li>\u86cb<\/li>\n\n\n\n<li>\u8c46\u8150<\/li>\n\n\n\n<li>\u5927\u8c46\u5236\u54c1<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.5 \u542b\u6709\u6297\u6c27\u5316\u5242\u7684\u5f69\u8272\u852c\u83dc<\/strong><\/h3>\n\n\n\n<p>\u8272\u5f69\u7f24\u7eb7\u7684\u852c\u83dc\u5bcc\u542b\u5177\u6709\u6297\u6c27\u5316\u7279\u6027\u7684\u690d\u7269\u5316\u5b66\u7269\u8d28\u3002\u8fd9\u4e9b\u6210\u5206\u53ef\u4ee5\u51cf\u7f13\u76ae\u80a4\u8870\u8001\uff0c\u4fdd\u62a4\u76ae\u80a4\u514d\u53d7\u7d2b\u5916\u7ebf\u548c\u6c27\u5316\u5e94\u6fc0\u9020\u6210\u7684\u4f24\u5bb3\u3002\u7279\u522b\u662f\u897f\u7ea2\u67ff\u4e2d\u542b\u6709\u7684\u756a\u8304\u7ea2\u7d20\u548c\u80e1\u841d\u535c\u4e2d\u542b\u6709\u7684\u03b2-\u80e1\u841d\u535c\u7d20\u5177\u6709\u6297\u8870\u8001\u4f5c\u7528\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u63a8\u8350\u6210\u5206<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u756a\u8304<\/li>\n\n\n\n<li>\u80e1\u841d\u535c<\/li>\n\n\n\n<li>\u83e0\u83dc<\/li>\n\n\n\n<li>\u9752\u6912<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. \u7f8e\u4e3d\u808c\u80a4\u98df\u8c31\u5408\u96c6<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.1 \u5bcc\u542b\u7ef4\u751f\u7d20C\u7684\u6c34\u679c\u6c99\u62c9<\/strong><\/h3>\n\n\n\n<p>\u7528\u5bcc\u542b\u7ef4\u751f\u7d20C\u7684\u6c34\u679c\u5236\u6210\u7684\u6c34\u679c\u6c99\u62c9\u662f\u7f8e\u4e3d\u808c\u80a4\u7684\u5b8c\u7f8e\u65e9\u9910\u6216\u96f6\u98df\u3002<\/p>\n\n\n\n<p><strong>\u6750\u6599<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6a59\u5b50\uff081\u4e2a\uff09<\/li>\n\n\n\n<li>\u7315\u7334\u6843\uff081\u4e2a\uff09<\/li>\n\n\n\n<li>\u8349\u8393\uff08\u534a\u676f\uff09<\/li>\n\n\n\n<li>\u67da\u5b50\uff081\u4e2a\uff09<\/li>\n\n\n\n<li>\u8702\u871c\uff081\u8336\u5319\uff09<\/li>\n<\/ul>\n\n\n\n<p><strong>\u5982\u4f55\u5236\u4f5c<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u5c06\u6c34\u679c\u5207\u6210\u4e00\u53e3\u5927\u5c0f\u7684\u5757\u3002<\/li>\n\n\n\n<li>\u5c06\u6240\u6709\u6c34\u679c\u653e\u5165\u7897\u4e2d\uff0c\u6492\u4e0a\u8702\u871c\uff0c\u8f7b\u8f7b\u6405\u62cc\u3002<\/li>\n\n\n\n<li>\u98df\u7528\u524d\u653e\u5165\u51b0\u7bb1\u51b7\u85cf\u7ea6 10 \u5206\u949f\u3002<\/li>\n<\/ol>\n\n\n\n<p>\u8fd9\u4e2a\u98df\u8c31\u975e\u5e38\u9002\u5408\u60a8\u65e9\u6668\u8865\u5145\u7ef4\u751f\u7d20\uff0c\u5e76\u6709\u52a9\u4e8e\u4fdd\u6301\u76ae\u80a4\u6e05\u723d\u7d27\u81f4\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.2 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class=\"wp-block-list\">\n<li>\u5728\u4e09\u6587\u9c7c\u7247\u4e0a\u5747\u5300\u6492\u4e0a\u76d0\u3001\u80e1\u6912\u7c89\u548c\u849c\u7c89\u3002<\/li>\n\n\n\n<li>\u5728\u9c91\u9c7c\u4e0a\u5237\u4e0a\u4e9a\u9ebb\u7c7d\u6cb9\uff0c\u5e76\u6492\u4e0a\u67e0\u6aac\u6c41\u3002<\/li>\n\n\n\n<li>\u5c06\u4e09\u6587\u9c7c\u653e\u5728\u4e2d\u9ad8\u6e29\u70e4\u67b6\u4e0a\uff0c\u6bcf\u9762\u70e4 3 \u5230 4 \u5206\u949f\u3002<\/li>\n\n\n\n<li>\u4e00\u65e6\u4e09\u6587\u9c7c\u53d8\u6210\u7f8e\u5473\u7684\u68d5\u8272\uff0c\u5c06\u5176\u653e\u5728\u76d8\u5b50\u4e0a\u5c31\u5b8c\u6210\u4e86\u3002<\/li>\n<\/ol>\n\n\n\n<p>\u8fd9\u4e2a\u98df\u8c31\u53ef\u4ee5\u4f5c\u4e3a\u665a\u9910\uff0c\u4ee5\u9632\u6b62\u76ae\u80a4\u5e72\u71e5\u5e76\u4fdd\u6301\u76ae\u80a4\u67d4\u8f6f\u548c\u6ecb\u6da6\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.3 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E \u548c\u94be\uff0c\u975e\u5e38\u6709\u76ca\u4e8e\u76ae\u80a4\u5065\u5eb7\u5e76\u4e3a\u5168\u8eab\u8865\u5145\u80fd\u91cf\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.4 \u4fc3\u8fdb\u80f6\u539f\u86cb\u767d\u751f\u6210\u7684\u9e21\u8089\u8c46\u8150\u6c99\u62c9<\/strong><\/h3>\n\n\n\n<p>\u9e21\u8089\u548c\u8c46\u8150\u6c99\u62c9\u5bcc\u542b\u86cb\u767d\u8d28\uff0c\u6709\u52a9\u4e8e\u80f6\u539f\u86cb\u767d\u7684\u4ea7\u751f\u3002<\/p>\n\n\n\n<p><strong>\u6750\u6599<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9e21\u80f8\u8089\uff081\u5757\uff09<\/li>\n\n\n\n<li>\u8c46\u8150\uff08\u534a\u4e01\uff09<\/li>\n\n\n\n<li>\u751f\u83dc\uff081\/2\u5934\uff09<\/li>\n\n\n\n<li>\u756a\u8304\uff081\u4e2a\uff09<\/li>\n\n\n\n<li>\u6a44\u6984\u6cb9\uff082\u6c64\u5319\uff09<\/li>\n\n\n\n<li>\u9171\u6cb9\uff081\u6c64\u5319\uff09<\/li>\n\n\n\n<li>\u67e0\u6aac\uff081\/2\u9897\uff09<\/li>\n<\/ul>\n\n\n\n<p><strong>\u5982\u4f55\u5236\u4f5c<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u5c06\u9e21\u80f8\u8089\u716e\u719f\u5207\u4e1d\uff0c\u7136\u540e\u5c06\u8c46\u8150\u6ca5\u5e72\uff0c\u5207\u6210\u4e00\u53e3\u5927\u5c0f\u7684\u5757\u3002<\/li>\n\n\n\n<li>\u53e6\u5916\uff0c\u5c06\u751f\u83dc\u548c\u897f\u7ea2\u67ff\u5207\u788e\uff0c\u5c06\u6240\u6709\u6750\u6599\u653e\u5165\u7897\u4e2d\u3002<\/li>\n\n\n\n<li>\u52a0\u5165\u6a44\u6984\u6cb9\u3001\u9171\u6cb9\u548c\u67e0\u6aac\u6c41\u5236\u6210\u7684\u8c03\u6599\uff0c\u8f7b\u8f7b\u6405\u62cc\u3002<\/li>\n<\/ol>\n\n\n\n<p>\u8fd9\u79cd\u5bcc\u542b\u86cb\u767d\u8d28\u7684\u6c99\u62c9\u53ef\u523a\u6fc0\u80f6\u539f\u86cb\u767d\u7684\u4ea7\u751f\u5e76\u652f\u6301\u5f39\u6027\u76ae\u80a4\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3.\u4fdd\u6301\u7f8e\u4e3d\u808c\u80a4\u7684\u996e\u98df\u79d8\u8bc0<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.1 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\u5347\u6c34\uff0c\u53ef\u4ee5\u6392\u9664\u4f53\u5185\u5e9f\u7269\u5e76\u652f\u6301\u76ae\u80a4\u7684\u65b0\u9648\u4ee3\u8c22\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.3 \u79ef\u6781\u6d88\u8017\u6297\u6c27\u5316\u5242<\/strong><\/h3>\n\n\n\n<p>\u6297\u6c27\u5316\u5242\u5bf9\u4e8e\u6297\u8870\u8001\u81f3\u5173\u91cd\u8981\u3002\u901a\u8fc7\u5728\u65e5\u5e38\u996e\u98df\u4e2d\u52a0\u5165\u5bcc\u542b\u7ef4\u751f\u7d20C\u3001\u7ef4\u751f\u7d20E\u548c\u591a\u915a\u7684\u98df\u7269\uff0c\u53ef\u4ee5\u4fdd\u62a4\u76ae\u80a4\u514d\u53d7\u5916\u754c\u4f24\u5bb3\uff0c\u5ef6\u7f13\u8870\u8001\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u6982\u62ec<\/strong><\/h2>\n\n\n\n<p>\u4e3a\u4e86\u62e5\u6709\u7f8e\u4e3d\u7684\u808c\u80a4\uff0c\u4ece\u5185\u90e8\u62a4\u7406\u808c\u80a4\u5f88\u91cd\u8981\u3002\u901a\u8fc7\u5728\u65e5\u5e38\u996e\u98df\u4e2d\u52a0\u5165\u6709\u6548\u7684\u6297\u8870\u8001\u6210\u5206\uff0c\u60a8\u53ef\u4ee5\u901a\u8fc7\u9884\u9632\u76b1\u7eb9\u548c\u8001\u5e74\u6591\u4ee5\u53ca\u6539\u5584\u76ae\u80a4\u7d27\u81f4\u5ea6\u6765\u4fdd\u6301\u7f8e\u4e3d\u7684\u76ae\u80a4\u3002\u53c2\u8003\u8fd9\u6b21\u4ecb\u7ecd\u7684\u98df\u8c31\uff0c\u4ece\u65e5\u5e38\u996e\u98df\u5f00\u59cb\u5475\u62a4\u7f8e\u4e3d\u808c\u80a4\u5427\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u53c2\u8003\u6587\u732e<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>omega-3 \u8102\u80aa\u9178\u4e0e\u76ae\u80a4\u5065\u5eb7\u7684\u7814\u7a76\uff1a<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2989356\/\"> https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2989356\/<\/a><\/li>\n\n\n\n<li>\u7ef4\u751f\u7d20C\u7684\u6297\u6c27\u5316\u4f5c\u7528\u548c\u80f6\u539f\u86cb\u767d\u751f\u6210\u7684\u7814\u7a76\uff1a<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579659\/\"> https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579659\/<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"\u4ecb\u7ecd 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