EP 40 | 魚油真相：為什麼每個人都該補充Omega-3？營養學家教你怎樣吃！

🌟  YouTube
🌏  Blog
🔎 Instagram

🍼乳清蛋白粉推薦（結帳時可輸入折扣碼 : steven)

大家好！歡迎黎到「健人港人話 Steven Talks」。今集我哋會全面解構魚油嘅健康好處，深入分析Omega-3脂肪酸（EPA同DHA）點樣支持心血管健康、腦部功能同運動恢復。仲會分享正確補充劑量、選擇建議，並避免常見風險。同時亦會探討魚油喺抗炎同慢性健康管理中的重要角色，無論你係健身愛好者定係注重健康，都唔好錯過呢集！

📍Timestamps: 

00:00 廢噏－ 2024年的領悟 

13:17 - Omega-3脂肪酸嘅基礎：EPA、DHA同ALA嘅分別

19:02 - 魚油的益處

25:20 - 點樣正確補充魚油？劑量同選擇建議

26:36 - 魚油潛在風險同副作用

📖 References:

Mozaffarian D, Wu JH. Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events

Ann C Skulas-Ray, et al. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association

Zhang X, et al. Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials.

Aung T, et al. Associations of Omega-3 Fatty Acid Supplement Use With Cardiovascular Disease Risks: Meta-analysis of 10 Trials Involving 77 917 Individuals

Liao Y, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis

Simon MS, et al. Anti-Inflammatory Treatment Efficacy in Major Depressive Disorder: A Systematic Review of Meta-Analyses.

Katherine M Appleton, et al. Omega-3 fatty acids for depression in adults

Christos F Kelaiditis, E Leigh Gibson, Simon C Dyall. Effects of long-chain omega-3 polyunsaturated fatty acids on reducing anxiety and/or depression in adults; A systematic review and meta-analysis of randomised controlled trials

Brosolo G, et al. Omega-3 Fatty Acids in Arterial Hypertension: Is There Any Good News?

Shimizu K, Kuramochi Y, Hayamizu K. Effect of omega-3 fatty acids on sleep: a systematic review and meta-analysis of randomized controlled trials. J Clin Biochem Nutr. 2024 Nov;75(3):204-212. doi: 10.3164/jcbn.24-36. Epub 2024 Aug 9. PMID: 39583980; PMCID: PMC11579846.

Barquilha G, Dos Santos CMM, Caçula KG, Santos VC, Polotow TG, Vasconcellos CV, Gomes-Santos JAF, Rodrigues LE, Lambertucci RH, Serdan TDA, Levada-Pires AC, Hatanaka E, Cury-Boaventura MF, de Freitas PB, Pithon-Curi TC, Masi LN, Barros MP, Curi R, Gorjão R, Hirabara SM. Fish Oil Supplementation Improves the Repeated-Bout Effect and Redox Balance in 20-30-Year-Old Men Submitted to Strength Training. Nutrients. 2023 Mar 31;15(7):1708. doi: 10.3390/nu15071708. PMID: 37049548; PMCID: PMC10096819.

🎧 隔星期一更新
 
🏋🏻 主持人簡介:
Steven Yu 
 
👨🏻‍🎓 教育背景
畢業於香港大學－修讀營養學和運動機能學
現正於都會大學 —修讀物理治療
 
🤾🏻‍♂️ 運動背景
多次代表香港參加手球比賽
HKNBF新秀組健體 － 亞軍
HKNBF青年組健體 － 季軍
HKNBF青年組古典健美 － 第五名
HKNBF青年組運動模特 － 第五名
 
🎖️ 專業資格
美國國家肌力和體能協會 － 肌力與體能訓練專家
美國國家運動醫學學院－矯正運動專家
國際運動營養學會－認可運動營養師資格
美國運動醫學會－私人教練證照

Chapters

• 0:00 廢噏－ 2024年的領悟
• 13:17 Omega-3脂肪酸嘅基礎：EPA、DHA同ALA嘅分別
• 13:17 魚油的益處
• 25:20 點樣正確補充魚油？劑量同選擇建議
• 26:36 魚油潛在風險同副作用