Look for any podcast host, guest or anyone
Showing episodes and shows of

Ph.D. | Moderation: Prof. Dr. Berthold Koletzko

Shows

Die Expertise-Piraten • Kindermedizin zum Hören2025-10-2232 minEindeutig Coaching2025-10-1927 minNNI BITES, BIG LEARNINGS2025-07-2420 minGASTRO GEPLAUDER: Der gastroenterologische Wissens-Podcast2025-07-2423 minEindeutig Coaching2025-07-0631 minDifféremment avec Zoe Nogluten2025-04-0258 minHALLO HEBAMMENZEIT - immer anders, immer neu2025-03-201h 19NNI BITES, BIG LEARNINGS2025-01-0918 minMensch Mahler | Die Podcast Kolumne2024-08-2301 minCardio Talk Latest Research2024-08-1513 minDie Expertise-Piraten • Kindermedizin zum Hören2024-05-1557 minSimple German Learning2023-04-1602 min全植媽咪營養筆記
全植媽咪營養筆記孕期要補充DHA,不是只有魚油一種選擇!關於omega-3、Omega-6、DHA、EPA的營養二三事!還記得Omega-3、6、9的差別嗎?就是結構中雙鍵的位置,從只有碳、氫的一端算起,第三個碳有雙鍵就是Omega-3,以此類推。 為什麼Omega-3常被強調?Omega-6是不是不重要? 其實Omega-3、Omega-6都很重要,因為它們都是 #必需脂肪酸,然而Omega-6日常外食幾乎都吃得到,像是大豆油、葵花油、玉米油。 你有聽過有人說Omega-6促發炎要少吃嗎?先來了解發炎對人體的影響吧! 現代人常常發炎的原因是因為現代人常常熬夜、高糖高熱量飲食、壓力大、缺乏運動,這些都容易讓人處在發炎狀態,若我們飲食中又大量攝取Omega-6,就容易造成火上加油。 但Omega-6不是不重要,它是很重要的,雖然很多人說Omega-6促進發炎、抑制免疫力、減少血流量、凝聚血小板,但身體在生病的時候,是需要發炎反應的,因為在發炎的狀態下,人體可以打擊外來物質,把疾病擊敗擊退,但發炎不能常常發生,也不能不受控,因此這時我們需注意攝取能抗發炎的Omega-3來平衡。 Omega-3油:奇亞籽、亞麻仁籽(油很怕高溫,最好涼拌)、核桃(要注意攝取) Omega-6油:大豆油、葵花油、玉米油、玄米、芝麻 Omega-9油:橄欖油、苦茶油、芥花油、玄米、芝麻 市面上常看到顆粒狀、粉狀、油狀的亞麻仁籽產品,有什麼差異呢? 亞麻仁籽富含人體必需的Omega-3油脂,然而原型顆粒狀的亞麻仁籽雖然最容易保存,但卻也不好吸收,有時會像玉米一樣明天見。而油狀的雖然好吸收,但它非常容易氧化,而且很怕高溫,油狀建議最好把菜煮好之後放涼一點,再涼拌。而粉狀的則需要冰在冷凍庫,需要吃的時候再加,不過Joyce營養師建議家裡可以備打粉機,每次要食用時將顆粒拿出來打成粉,能吃到最新鮮、品質最好的Omega-3喲!最好,但不好消化吸收 明天見 亞麻仁籽顆粒:好保存,不易消化 亞麻仁籽粉狀:買打好的粉要冰在冷凍庫,更好的方式是買顆粒回來自己打 亞麻仁籽液態油:很容易氧化變質、怕高溫 DHA跟EPA是什麼?為什麼廣告常聽到要購買DHA來補充? DHA是影響腦部與視覺神經發育的關鍵要素,身體中的細胞膜、視網膜,都有DHA,這也跟認知能力和身體協調性有關;EPA主要是保護心血管,調節血壓、降血脂,防止血栓形成。 DHA跟EPA是Omega-3的衍生物,因Omega-3本身碳鏈沒那麼長,需要身體自行合成成碳鏈很長的DHA跟EPA,然而DHA跟EPA雖被歸類為Omega-3,DHA跟EPA卻不是必需脂肪酸脂肪酸,因為只要吃下α-次亞麻油酸,身體就能將其轉換成EPA與DHA 。 既然人體能自行製造DHA跟EPA,那為何常看到廣告建議要購買補充劑呢? 我們之所以常聽到人體缺乏DHA,是我們現代人時常讓自己處在發炎狀況,且飲食上的油脂攝取Omega-6佔太多,當Omega-6脂肪酸攝取太多時,會阻礙α-次亞麻油酸轉換成EPA與DHA的效率,因為Omega-3、Omega-6共用同一個FADS酵素,因此若我們需仰賴身體自己製造DHA、EPA,我們在Omega-3的攝取上就要特別注重。 市售的DHA補充劑幾乎都是從魚類來的,那你知道魚類的DHA從哪來的嗎? 其實魚類的DHA是從藻類來的,因此不需擔心DHA一定得吃魚才能攝取到,為了確保人體能將DHA、EPA的轉換效率提升到最高,建議每日Omega-6:Omega-3 的比例控制在4:1~2:1之間。若無法掌控飲食種類、份量或營養素的話,吃海藻油補充劑也是另一種選擇。 另外,在女性懷孕與哺乳時期,DHA與EPA的需求量會變大。因此,為了預防上述情形而缺乏EPA、DHA,鼓勵媽咪們直接從海藻油中攝取。準媽媽們可在懷孕第二期(12~18週)開始補充300mg(毫克)的DHA。 英國與美國的研究,發現素食者即使沒有攝取到足夠DHA和EPA,那對於認知能力與精神狀況,與葷食者無差別,可能身體有很多替代的機制。 研究論文節錄如下: Eicosapentaenoic acid (EPA) EPA is a long-chain fatty acid. It’s found in large amounts in fatty fish, in small amounts in eggs, and in very small amounts in seaweed that can be concentrated into supplements. Some EPA is converted into other molecules that can reduce blood clotting, inflammation, blood pressure, and cholesterol. Docosahexaenoic acid (DHA) DHA is a long-chain fatty acid. It’s found in large amounts in fatty fish, in small amounts in eggs, and in very small amounts in seaweed that can be concentrated into supplements. DHA is a major component of the gray matter of the brain, and is also found in the retina, testis, sperm, and cell membranes. The body can convert ALA into EPA, and EPA into DHA. ALA is efficiently converted to EPA, but it may require large amounts of ALA to produce optimal amounts of DHA. A more recent report from EPIC-Oxford (Appleby, 2016) found that vegetarian deaths from mental and behavioral disorders were not statistically different from non- vegetarians (HR 1.22, CI 0.78–1.91). Report from the Adventist Health Study-2 (Orlich, 2013, USA) found no difference in mortality from neurologic diseases between vegetarians and non-vegetarians (HR 0.93, CI 0.67-1.29); pescatarians and semi-vegetarians were included in their vegetarian category so the results can’t be extrapolated to vegetarians who don’t eat fish. Maternal diet during pregnancy Meet the DRIs for ALA of 1.4 g per day (see Daily Needs forsources). Supplement with 300-600 mg of DHA per day (Carlson, 2013;Harris, 2015). Maternal diet d
2023-02-1025 minHand, Fuß, Mund2022-12-0549 minMainathlet - Der Leichtathletik Podcast2022-06-2748 minMainathlet - Der Leichtathletik Podcast2022-02-2827 minFrühe Bildung2022-02-1416 minSalon der Kinderrechte2022-02-091h 02Baby-Led Weaning with Katie Ferraro2022-01-1021 minMainathlet - Der Leichtathletik Podcast2021-12-2015 min#CallRoom: Der Podcast der Deutschen Leichtathletik-Jugend2021-08-1752 minMainathlet - Der Leichtathletik Podcast2021-08-1634 minMainathlet - Der Leichtathletik Podcast2021-07-2905 minPODCAP, la série de Podcasts des Cercles d’Actualités Pédiatriques du Laboratoire Gallia2021-03-2909 minMainathlet - Der Leichtathletik Podcast2020-12-1427 minSchlecht & Ergreifend2020-11-1254 minNeurosapiens2020-09-0717 minThe Power of Programming - International Conference on Developmental Origins of Health and Disease2019-04-2120 minThe Power of Programming - International Conference on Developmental Origins of Health and Disease2019-04-2144 minThe Power of Programming - International Conference on Developmental Origins of Health and Disease2019-04-2144 minThe Power of Programming - International Conference on Developmental Origins of Health and Disease2019-04-2113 minThe Power of Programming - International Conference on Developmental Origins of Health and Disease2019-04-2109 minCenter for Advanced Studies (CAS) Miscellanea (LMU) - HD2015-06-091h 05Center for Advanced Studies (CAS) Miscellanea (LMU) - SD2015-06-091h 05The Power of Programming - International Conference on Developmental Origins of Health and Disease2012-06-1432 minThe Power of Programming - International Conference on Developmental Origins of Health and Disease2012-06-1410 minThe Power of Programming - International Conference on Developmental Origins of Health and Disease2012-06-1404 minThe Power of Programming - International Conference on Developmental Origins of Health and Disease2012-06-1405 minEINSICHTEN 20072010-12-0200 min