鮭魚雖含豐富Omega3,但鮭魚壽司過量恐讓健康「同鮭魚盡」

日本的知名連鎖迴轉壽司「壽司郎」引起的「鮭魚之亂」已延燒結束,300多位改名的「鮭魚們」一起吃到翻過去,但吃下過量的鮭魚壽司恐造成健康問題,而不常食用生食的朋友,一旦過量食用生魚片,可能腹瀉甚至造成食物中毒,若只為了免費貪吃而耽誤身體健康,實在不值得。

鮭魚有豐富的omega-3脂肪酸,是非常好的油脂來源,其每100克含14.9克的脂肪、20.2克的蛋白質,但若攝取過量,會出現腹脹、消化不良、血糖血脂升高、熱量攝取過多和肥胖的問題;此外,吃到不新鮮或來源不明的魚,也可能造成食物中毒,甚至在體內殘留重金屬。

鮭魚和他種深海魚類都含大量營養成分,包括各種蛋白質、維生素A、B、D和磷、鈣、鐵等礦物質,鮭魚中最有價值的物質之一是Omega-3脂肪酸,有助擺脫身體發炎,不但能對抗腸道過敏,還能保護心血管、抗憂鬱、預防記憶衰退。

近年來有不少心血管疾病猝死的個案,據研究指出想要預防心血管疾病,地中海飲食強調含有豐富的Omega-3,可預防心血管疾病,Omega-3有抗發炎效果,可減少血栓發生及抑制發炎現象。常有人問哪些食物含有Omega-3?如深海魚的鮭魚含量很高,但因大型海魚重金屬含量高,建議每週吃2次深海魚肉,每次的量約在2份~3份,大約是60~90公克,建議與小型魚如鯖魚、秋刀魚交替食用。

但其實正常成人每日攝取的Omega3需1000~1500mg,要每週吃2次深海魚肉,又要挑對魚,又要新鮮,又要少金屬含量,又要吃的夠量,還有點麻煩。

年齡男性女性
1~3歲700毫克700毫克
4~8歲900毫克900毫克
9~13歲1200毫克1000毫克
14~50歲1600毫克1100毫克
50歲以上1600毫克1100毫克
Omega-3建議適當攝取量 Adequate Intakes (AIs)

這時選擇頂級的德國魚油就可以一勞永逸,推薦您大研生醫🇩🇪德國頂級魚油,魚油的首選

也可參考以下大研生醫的文章介紹,

【大研生醫】大研德國頂級魚油 心血管的終極清道夫!

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