{"id":2205,"date":"2026-03-05T17:18:49","date_gmt":"2026-03-05T09:18:49","guid":{"rendered":"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/"},"modified":"2026-03-05T22:18:35","modified_gmt":"2026-03-05T14:18:35","slug":"what-to-eat-to-become-white-how-to-eat-good","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/","title":{"rendered":"\u5403\u4ec0\u9ebc\u53ef\u4ee5\u8b8a\u767d\uff1f8\uff5e12 \u9031\u9ad8\u7dad\u4ed6\u547d C\uff0b\u591a\u915a\uff0b\u597d\u6cb9\u8102\u98f2\u98df\u6cd5\u4e00\u6b21\u770b\u61c2"},"content":{"rendered":"<p>\u60f3\u627e\u300c\u5403\u4ec0\u9ebc\u8b8a\u767d\u300d\u6700\u6709\u6548\u7684\u7b54\u6848\uff0c\u91cd\u9ede\u5728\u65bc\uff1a<strong>\u9078\u5c0d\u9ad8\u7dad\u4ed6\u547dC\u3001\u6297\u6c27\u5316\u591a\u915a\u3001\u985e\u80e1\u863f\u8514\u7d20\u3001\u597d\u6cb9\u8102\uff08Omega-3\u3001\u7dad\u4ed6\u547dE\uff09\u8207\u690d\u5316\u7d20<\/strong>\u7684\u98df\u7269\uff0c\u4e26\u4e14<strong>\u5929\u5929\u5403\u3001\u6301\u7e8c8\u201312\u9031<\/strong>\uff0c\u540c\u6642\u505a\u597d\u9632\u66ec\u8207\u4f5c\u606f\uff0c\u624d\u6709\u6a5f\u6703\u628a\u819a\u8272\u6697\u6c89\u3001\u66ec\u5f8c\u881f\u9ec3\u8207\u8272\u7d20\u6c89\u6fb1\u6162\u6162\u62c9\u56de\u4f86\u3002\u4ee5\u4e0b\u6574\u7406\u300c\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\u300d\u8207\u300c15\u5927\u6700\u5f37\u7f8e\u767d\u98df\u7269\u300d\uff0c\u4e5f\u6703\u4e00\u4f75\u56de\u7b54\u300c\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\u300d\u8207\u300c\u5feb\u901f\u7f8e\u767d\u98df\u7269\u300d\u8a72\u600e\u9ebc\u9078\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E7%BE%8E%E7%99%BD%E9%A3%B2%E9%A3%9F%E7%9A%84%E6%9C%89%E6%95%88%E6%A9%9F%E5%88%B6%EF%BC%9A%E4%B8%8D%E6%98%AF%E3%80%8C%E6%BC%82%E7%99%BD%E3%80%8D%EF%BC%8C%E8%80%8C%E6%98%AF%E6%B8%9B%E5%B0%91%E6%9A%97%E6%B2%89%E8%88%87%E6%B0%A7%E5%8C%96\" >\u7f8e\u767d\u98f2\u98df\u7684\u6709\u6548\u6a5f\u5236\uff1a\u4e0d\u662f\u300c\u6f02\u767d\u300d\uff0c\u800c\u662f\u6e1b\u5c11\u6697\u6c89\u8207\u6c27\u5316<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#1_%E6%8A%97%E6%B0%A7%E5%8C%96%EF%BC%9A%E9%99%8D%E4%BD%8E%E8%87%AA%E7%94%B1%E5%9F%BA%E5%82%B7%E5%AE%B3%EF%BC%8C%E6%B8%9B%E5%B0%91%E8%A0%9F%E9%BB%83%E8%88%87%E6%9A%97%E6%B2%89\" >1) \u6297\u6c27\u5316\uff1a\u964d\u4f4e\u81ea\u7531\u57fa\u50b7\u5bb3\uff0c\u6e1b\u5c11\u881f\u9ec3\u8207\u6697\u6c89<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#2_%E6%8A%97%E7%99%BC%E7%82%8E%EF%BC%8B%E4%BF%AE%E5%BE%A9%E5%B1%8F%E9%9A%9C%EF%BC%9A%E8%AE%93%E8%86%9A%E6%B3%81%E7%A9%A9%E5%AE%9A%E3%80%81%E6%B8%9B%E5%B0%91%E6%B3%9B%E7%B4%85%E7%B2%97%E7%B3%99\" >2) \u6297\u767c\u708e\uff0b\u4fee\u5fa9\u5c4f\u969c\uff1a\u8b93\u819a\u6cc1\u7a69\u5b9a\u3001\u6e1b\u5c11\u6cdb\u7d05\u7c97\u7cd9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#3_%E6%8A%97%E6%9B%AC%E8%88%87%E5%85%89%E4%BF%9D%E8%AD%B7%EF%BC%9A%E9%99%8D%E4%BD%8E%E6%9B%AC%E5%BE%8C%E7%B4%85%E8%85%AB%E8%88%87%E8%89%B2%E7%B4%A0%E6%B2%89%E6%BE%B1%E6%A9%9F%E7%8E%87\" >3) \u6297\u66ec\u8207\u5149\u4fdd\u8b77\uff1a\u964d\u4f4e\u66ec\u5f8c\u7d05\u816b\u8207\u8272\u7d20\u6c89\u6fb1\u6a5f\u7387<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#15%E5%A4%A7%E6%9C%80%E5%BC%B7%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A9%EF%BC%88%E5%90%AB%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%8B%E5%96%9D%E4%BB%80%E9%BA%BC%E5%8F%AF%E4%BB%A5%E7%BE%8E%E7%99%BD%EF%BC%89\" >15\u5927\u6700\u5f37\u7f8e\u767d\u98df\u7269\uff08\u542b\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff0b\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\uff09<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#1_%E8%96%8F%E4%BB%81%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A91%EF%BC%89\" >1. \u858f\u4ec1\uff08\u7f8e\u767d\u98df\u72691\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#2_%E7%95%AA%E8%8C%84%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A92%EF%BC%89\" >2. \u756a\u8304\uff08\u7f8e\u767d\u98df\u72692\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#3_%E6%AA%B8%E6%AA%AC%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A93%EF%BC%8C%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\" >3. \u6ab8\u6aac\uff08\u7f8e\u767d\u98df\u72693\uff0c\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#4_%E7%B4%85%E7%9F%B3%E6%A6%B4%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A94%EF%BC%8C%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\" >4. \u7d05\u77f3\u69b4\uff08\u7f8e\u767d\u98df\u72694\uff0c\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#5_%E7%B6%A0%E8%8C%B6%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A95%EF%BC%8C%E5%96%9D%E4%BB%80%E9%BA%BC%E5%8F%AF%E4%BB%A5%E7%BE%8E%E7%99%BD%EF%BC%89\" >5. \u7da0\u8336\uff08\u7f8e\u767d\u98df\u72695\uff0c\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#6_%E9%85%AA%E6%A2%A8%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A96%EF%BC%89\" >6. \u916a\u68a8\uff08\u7f8e\u767d\u98df\u72696\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#7_%E5%B0%8F%E9%BB%83%E7%93%9C%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A97%EF%BC%89\" >7. \u5c0f\u9ec3\u74dc\uff08\u7f8e\u767d\u98df\u72697\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#8_%E5%A5%87%E7%95%B0%E6%9E%9C%EF%BC%88%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%8F%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A9%E9%87%8D%E9%BB%9E%EF%BC%89\" >8. \u5947\u7570\u679c\uff08\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff0f\u7f8e\u767d\u98df\u7269\u91cd\u9ede\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#9_%E8%8A%AD%E6%A8%82%EF%BC%88%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\" >9. \u82ad\u6a02\uff08\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#10_%E8%8D%89%E8%8E%93%EF%BC%8F%E8%97%8D%E8%8E%93%E7%AD%89%E8%8E%93%E6%9E%9C%EF%BC%88%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\" >10. \u8349\u8393\uff0f\u85cd\u8393\u7b49\u8393\u679c\uff08\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#11_%E8%A5%BF%E6%9F%9A%EF%BC%88%E8%91%A1%E8%90%84%E6%9F%9A%EF%BC%89%EF%BC%88%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\" >11. \u897f\u67da\uff08\u8461\u8404\u67da\uff09\uff08\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#12_%E7%B4%85%E8%98%BF%E8%94%94\" >12. \u7d05\u863f\u8514<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#13_%E5%A4%A7%E8%B1%86%EF%BC%8F%E8%B1%86%E8%85%90%EF%BC%88%E6%A4%8D%E7%89%A9%E6%80%A7%E8%9B%8B%E7%99%BD%EF%BC%89\" >13. \u5927\u8c46\uff0f\u8c46\u8150\uff08\u690d\u7269\u6027\u86cb\u767d\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#14_%E9%BB%91%E5%B7%A7%E5%85%8B%E5%8A%9B%EF%BC%88%E5%8F%AF%E5%8F%AF%E5%90%AB%E9%87%8F%E9%AB%98%EF%BC%89\" >14. \u9ed1\u5de7\u514b\u529b\uff08\u53ef\u53ef\u542b\u91cf\u9ad8\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#15_%E9%AE%AD%E9%AD%9A%EF%BC%88%E6%88%96%E5%85%B6%E4%BB%96%E5%AF%8C%E5%90%ABOmega-3%E7%9A%84%E9%AD%9A%EF%BC%89\" >15. \u9bad\u9b5a\uff08\u6216\u5176\u4ed6\u5bcc\u542bOmega-3\u7684\u9b5a\uff09<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E5%88%86%E6%9E%90%E8%A1%A8%EF%BC%9A%E5%BF%AB%E9%80%9F%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A9%E6%80%8E%E9%BA%BC%E9%81%B8%EF%BC%9F%E7%94%A8%E3%80%8C%E6%A9%9F%E5%88%B6%E3%80%8D%E6%AF%94%E4%B8%80%E7%9C%BC%E7%9C%8B%E6%87%82\" >\u5206\u6790\u8868\uff1a\u5feb\u901f\u7f8e\u767d\u98df\u7269\u600e\u9ebc\u9078\uff1f\u7528\u300c\u6a5f\u5236\u300d\u6bd4\u4e00\u773c\u770b\u61c2<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A9%E6%AF%94%E8%BC%83%E8%A1%A8%EF%BC%88%E7%94%A8%E9%80%94%E3%80%81%E9%97%9C%E9%8D%B5%E7%87%9F%E9%A4%8A%E8%88%87%E5%90%83%E6%B3%95%EF%BC%89\" >\u7f8e\u767d\u98df\u7269\u6bd4\u8f03\u8868\uff08\u7528\u9014\u3001\u95dc\u9375\u71df\u990a\u8207\u5403\u6cd5\uff09<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%9A%E6%8A%8A%E3%80%8C%E9%AB%98C%EF%BC%8B%E5%A4%9A%E9%85%9A%E3%80%8D%E7%95%B6%E4%B8%BB%E8%BB%B8%E9%81%B8\" >\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff1a\u628a\u300c\u9ad8C\uff0b\u591a\u915a\u300d\u7576\u4e3b\u8ef8\u9078<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E9%AB%98C%E6%B0%B4%E6%9E%9C%E5%84%AA%E5%85%88%E6%B8%85%E5%96%AE%EF%BC%88%E6%8F%90%E4%BA%AE%E5%9E%8B%EF%BC%89\" >\u9ad8C\u6c34\u679c\u512a\u5148\u6e05\u55ae\uff08\u63d0\u4eae\u578b\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E5%A4%9A%E9%85%9A%E8%8A%B1%E9%9D%92%E7%B4%A0%E6%B0%B4%E6%9E%9C%EF%BC%88%E8%A0%9F%E9%BB%83%E6%9A%97%E6%B2%89%E5%9E%8B%EF%BC%89\" >\u591a\u915a\u82b1\u9752\u7d20\u6c34\u679c\uff08\u881f\u9ec3\u6697\u6c89\u578b\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E8%A3%9C%E6%B0%B4%E6%B8%85%E7%88%BD%E5%9E%8B%EF%BC%88%E4%B9%BE%E7%87%A5%E9%A1%AF%E6%9A%97%E5%9E%8B%EF%BC%89\" >\u88dc\u6c34\u6e05\u723d\u578b\uff08\u4e7e\u71e5\u986f\u6697\u578b\uff09<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E5%96%9D%E4%BB%80%E9%BA%BC%E5%8F%AF%E4%BB%A5%E7%BE%8E%E7%99%BD%EF%BC%9A%E6%9C%80%E5%AF%A6%E9%9A%9B%E7%9A%843%E7%A8%AE%E9%A3%B2%E5%93%81%E9%81%B8%E6%B3%95\" >\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\uff1a\u6700\u5be6\u969b\u76843\u7a2e\u98f2\u54c1\u9078\u6cd5<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#1_%E7%B6%A0%E8%8C%B6%EF%BC%88%E7%84%A1%E7%B3%96%EF%BC%89\" >1) \u7da0\u8336\uff08\u7121\u7cd6\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#2_%E6%AA%B8%E6%AA%AC%E6%B0%B4%EF%BC%88%E7%84%A1%E7%B3%96%E6%88%96%E6%A5%B5%E4%BD%8E%E7%B3%96%EF%BC%89\" >2) 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>\u60f3\u8981\u5feb\u901f\u7f8e\u767d\u98df\u7269\u6548\u679c\u66f4\u660e\u986f\uff1a\u9019\u6a23\u642d\u914d\u6700\u6709\u611f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#1_%E6%AF%8F%E5%A4%A91%E4%BB%BD%E9%AB%98C%E6%B0%B4%E6%9E%9C%EF%BC%8B1%E4%BB%BD%E5%A4%9A%E9%85%9A\" >1) \u6bcf\u59291\u4efd\u9ad8C\u6c34\u679c\uff0b1\u4efd\u591a\u915a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#2_%E6%AF%8F%E5%A4%A91%E9%81%93%E7%95%AA%E8%8C%84%E7%86%9F%E9%A3%9F%EF%BC%88%E6%88%96%E6%AF%8F%E9%80%B1%E8%87%B3%E5%B0%915%E6%AC%A1%EF%BC%89\" >2) \u6bcf\u59291\u9053\u756a\u8304\u719f\u98df\uff08\u6216\u6bcf\u9031\u81f3\u5c115\u6b21\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#3_%E6%AF%8F%E9%80%B12%E6%AC%A1Omega-3%E4%BE%86%E6%BA%90%EF%BC%88%E9%AE%AD%E9%AD%9A%E5%84%AA%E5%85%88%EF%BC%89\" >3) \u6bcf\u90312\u6b21Omega-3\u4f86\u6e90\uff08\u9bad\u9b5a\u512a\u5148\uff09<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E7%B5%90%E8%AB%96%EF%BC%9A%E5%90%83%E4%BB%80%E9%BA%BC%E8%AE%8A%E7%99%BD%E7%9A%84%E9%97%9C%E9%8D%B5%EF%BC%8C%E6%98%AF%E3%80%8C%E5%90%83%E5%B0%8D%EF%BC%8B%E5%90%83%E4%B9%85%EF%BC%8B%E5%B0%91%E7%B3%96%EF%BC%8B%E9%98%B2%E6%9B%AC%E3%80%8D\" >\u7d50\u8ad6\uff1a\u5403\u4ec0\u9ebc\u8b8a\u767d\u7684\u95dc\u9375\uff0c\u662f\u300c\u5403\u5c0d\uff0b\u5403\u4e45\uff0b\u5c11\u7cd6\uff0b\u9632\u66ec\u300d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/choozseo.com\/blog\/beauty\/what-to-eat-to-become-white-how-to-eat-good\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E7%BE%8E%E7%99%BD%E9%A3%B2%E9%A3%9F%E7%9A%84%E6%9C%89%E6%95%88%E6%A9%9F%E5%88%B6%EF%BC%9A%E4%B8%8D%E6%98%AF%E3%80%8C%E6%BC%82%E7%99%BD%E3%80%8D%EF%BC%8C%E8%80%8C%E6%98%AF%E6%B8%9B%E5%B0%91%E6%9A%97%E6%B2%89%E8%88%87%E6%B0%A7%E5%8C%96\"><\/span>\u7f8e\u767d\u98f2\u98df\u7684\u6709\u6548\u6a5f\u5236\uff1a\u4e0d\u662f\u300c\u6f02\u767d\u300d\uff0c\u800c\u662f\u6e1b\u5c11\u6697\u6c89\u8207\u6c27\u5316<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u76ae\u819a\u8b8a\u9ed1\u591a\u534a\u8207<strong>\u7d2b\u5916\u7dda\u523a\u6fc0\u9ed1\u8272\u7d20\u751f\u6210\u3001\u767c\u708e\u53cd\u61c9\u3001\u81ea\u7531\u57fa\u6c27\u5316\u3001\u89d2\u8cea\u4ee3\u8b1d\u4e0d\u9806<\/strong>\u6709\u95dc\u3002\u6240\u8b02\u300c\u6700\u5f37\u7f8e\u767d\u98df\u7269\u300d\u4e3b\u8981\u662f\u5f9e\u4e09\u500b\u65b9\u5411\u5e6b\u5fd9\uff1a<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%E6%8A%97%E6%B0%A7%E5%8C%96%EF%BC%9A%E9%99%8D%E4%BD%8E%E8%87%AA%E7%94%B1%E5%9F%BA%E5%82%B7%E5%AE%B3%EF%BC%8C%E6%B8%9B%E5%B0%91%E8%A0%9F%E9%BB%83%E8%88%87%E6%9A%97%E6%B2%89\"><\/span>1) \u6297\u6c27\u5316\uff1a\u964d\u4f4e\u81ea\u7531\u57fa\u50b7\u5bb3\uff0c\u6e1b\u5c11\u881f\u9ec3\u8207\u6697\u6c89<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u4ee3\u8868\u71df\u990a\u7d20\uff1a<strong>\u7dad\u4ed6\u547dC\u3001\u7dad\u4ed6\u547dE\u3001\u591a\u915a\u3001\u5152\u8336\u7d20\u3001\u82b1\u9752\u7d20<\/strong><\/p>\n<p>\u5e38\u898b\u98df\u7269\uff1a\u6ab8\u6aac\u3001\u5947\u7570\u679c\u3001\u82ad\u6a02\u3001\u8393\u679c\u3001\u7da0\u8336\u3001\u7d05\u77f3\u69b4<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_%E6%8A%97%E7%99%BC%E7%82%8E%EF%BC%8B%E4%BF%AE%E5%BE%A9%E5%B1%8F%E9%9A%9C%EF%BC%9A%E8%AE%93%E8%86%9A%E6%B3%81%E7%A9%A9%E5%AE%9A%E3%80%81%E6%B8%9B%E5%B0%91%E6%B3%9B%E7%B4%85%E7%B2%97%E7%B3%99\"><\/span>2) \u6297\u767c\u708e\uff0b\u4fee\u5fa9\u5c4f\u969c\uff1a\u8b93\u819a\u6cc1\u7a69\u5b9a\u3001\u6e1b\u5c11\u6cdb\u7d05\u7c97\u7cd9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u4ee3\u8868\u71df\u990a\u7d20\uff1a<strong>Omega-3\u3001\u55ae\u5143\u4e0d\u98fd\u548c\u8102\u80aa\u3001\u690d\u7269\u591a\u915a<\/strong><\/p>\n<p>\u5e38\u898b\u98df\u7269\uff1a\u9bad\u9b5a\u3001\u916a\u68a8\u3001\u6a44\u6b16\u6cb9\u3001\u5805\u679c<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_%E6%8A%97%E6%9B%AC%E8%88%87%E5%85%89%E4%BF%9D%E8%AD%B7%EF%BC%9A%E9%99%8D%E4%BD%8E%E6%9B%AC%E5%BE%8C%E7%B4%85%E8%85%AB%E8%88%87%E8%89%B2%E7%B4%A0%E6%B2%89%E6%BE%B1%E6%A9%9F%E7%8E%87\"><\/span>3) \u6297\u66ec\u8207\u5149\u4fdd\u8b77\uff1a\u964d\u4f4e\u66ec\u5f8c\u7d05\u816b\u8207\u8272\u7d20\u6c89\u6fb1\u6a5f\u7387<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u4ee3\u8868\u690d\u5316\u7d20\uff1a<strong>\u756a\u8304\u7d05\u7d20\u3001\u03b2-\u80e1\u863f\u8514\u7d20\u3001\u591a\u915a<\/strong><\/p>\n<p>\u5e38\u898b\u98df\u7269\uff1a\u756a\u8304\u3001\u7d05\u863f\u8514\u3001\u6df1\u7da0\u8272\u852c\u83dc\u3001\u7da0\u8336<\/p>\n<h2><span class=\"ez-toc-section\" id=\"15%E5%A4%A7%E6%9C%80%E5%BC%B7%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A9%EF%BC%88%E5%90%AB%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%8B%E5%96%9D%E4%BB%80%E9%BA%BC%E5%8F%AF%E4%BB%A5%E7%BE%8E%E7%99%BD%EF%BC%89\"><\/span>15\u5927\u6700\u5f37\u7f8e\u767d\u98df\u7269\uff08\u542b\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff0b\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u4ee5\u4e0b\u6e05\u55ae\u4ee5\u300c\u65e5\u5e38\u53ef\u53d6\u5f97\u3001\u7814\u7a76\u652f\u6301\u5ea6\u9ad8\u3001\u6a5f\u5236\u6e05\u695a\u300d\u70ba\u512a\u5148\uff0c\u540c\u6642\u628a\u4f60\u63d0\u4f9b\u7684\u91cd\u9ede\u98df\u6750\uff08\u858f\u4ec1\u3001\u756a\u8304\u3001\u6ab8\u6aac\u3001\u7d05\u77f3\u69b4\u3001\u7da0\u8336\u3001\u916a\u68a8\u3001\u5c0f\u9ec3\u74dc\uff09\u7d0d\u5165\u3002\u60f3\u8d70\u300c\u5feb\u901f\u7f8e\u767d\u98df\u7269\u300d\u8def\u7dda\uff0c\u4e5f\u5efa\u8b70\u512a\u5148\u5f9e\u524d8\u540d\u4e0b\u624b\uff0c\u56e0\u70ba\u5b83\u5011\u5c0d\u6297\u6c27\u5316\u3001\u6297\u66ec\u8207\u4fee\u5fa9\u66f4\u96c6\u4e2d\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%E8%96%8F%E4%BB%81%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A91%EF%BC%89\"><\/span>1. \u858f\u4ec1\uff08\u7f8e\u767d\u98df\u72691\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u858f\u4ec1\u5e38\u88ab\u7528\u65bc\u8abf\u6574\u819a\u6cc1\u8207\u4ee3\u8b1d\uff0c\u98f2\u98df\u4e0a\u591a\u4f5c\u70ba\u5168\u7a40\u96dc\u7ce7\u4f86\u6e90\u3002\u91cd\u9ede\u5728\u65bc<strong>\u53d6\u4ee3\u7cbe\u7dfb\u6fb1\u7c89<\/strong>\u3001\u63d0\u5347\u7e96\u7dad\u651d\u53d6\u3001\u8b93\u8eab\u9ad4\u767c\u708e\u72c0\u614b\u66f4\u7a69\u5b9a\uff0c\u9593\u63a5\u6539\u5584\u6697\u6c89\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u858f\u4ec1\u6c34\/\u858f\u4ec1\u98ef\/\u858f\u4ec1\u8c46\u6f3f\uff08\u6ce8\u610f\u6574\u9ad4\u7cd6\u91cf\uff09\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_%E7%95%AA%E8%8C%84%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A92%EF%BC%89\"><\/span>2. \u756a\u8304\uff08\u7f8e\u767d\u98df\u72692\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u756a\u8304\u5bcc\u542b<strong>\u756a\u8304\u7d05\u7d20\uff08lycopene\uff09<\/strong>\u8207\u7dad\u4ed6\u547dC\u3002\u7814\u7a76\u6307\u51fa\uff0c\u756a\u8304\u7d05\u7d20\u8207\u5176\u4ed6\u985e\u80e1\u863f\u8514\u7d20\u53ef\u63d0\u4f9b\u4e00\u5b9a\u7684\u300c\u98f2\u98df\u5149\u4fdd\u8b77\u300d\u6548\u679c\uff1b\u5be6\u52d9\u4e0a\u5e38\u88ab\u8996\u70ba<strong>\u5929\u7136\u9632\u66ec\u8f14\u52a9\u98df\u7269<\/strong>\u3002<\/p>\n<p>\u95dc\u9375\u6280\u5de7\uff1a<strong>\u719f\u756a\u8304\uff08\u52a0\u71b1\uff09\uff0b\u4e00\u9ede\u6cb9\u8102<\/strong>\u66f4\u5229\u65bc\u756a\u8304\u7d05\u7d20\u5438\u6536\uff08\u4f8b\u5982\u6a44\u6b16\u6cb9\u756a\u8304\u3001\u756a\u8304\u86cb\uff09\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_%E6%AA%B8%E6%AA%AC%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A93%EF%BC%8C%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\"><\/span>3. \u6ab8\u6aac\uff08\u7f8e\u767d\u98df\u72693\uff0c\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u6ab8\u6aac\u4ee5<strong>\u7dad\u4ed6\u547dC<\/strong>\u898b\u9577\uff0c\u6709\u52a9\u81a0\u539f\u751f\u6210\u8207\u6297\u6c27\u5316\uff1b\u5728\u4fdd\u990a\u8a9e\u5883\u5e38\u88ab\u63d0\u5230\u300c\u63d0\u4eae\u3001\u6539\u5584\u6697\u6c89\u300d\u3002<\/p>\n<p>\u98f2\u7528\u65b9\u5f0f\uff08\u56de\u7b54\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\uff09\uff1a\u6ab8\u6aac\u6c34\u53ef\u884c\uff0c\u4f46\u91cd\u9ede\u662f<strong>\u4e0d\u8981\u52a0\u592a\u591a\u7cd6<\/strong>\uff1b\u8178\u80c3\u654f\u611f\u8005\u907f\u514d\u7a7a\u8179\u9ad8\u9178\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_%E7%B4%85%E7%9F%B3%E6%A6%B4%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A94%EF%BC%8C%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\"><\/span>4. \u7d05\u77f3\u69b4\uff08\u7f8e\u767d\u98df\u72694\uff0c\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u7d05\u77f3\u69b4\u542b\u591a\u915a\u8207\u82b1\u9752\u7d20\u7b49\u6297\u6c27\u5316\u6210\u5206\uff0c\u5c0d\u65bc<strong>\u5c0d\u6297\u6c27\u5316\u58d3\u529b\u3001\u7dad\u6301\u808c\u819a\u5149\u6fa4<\/strong>\u6709\u5e6b\u52a9\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u76f4\u63a5\u5403\u679c\u7c92\u512a\u65bc\u9ad8\u7cd6\u77f3\u69b4\u98f2\uff1b\u82e5\u559d\u679c\u6c41\uff0c\u5efa\u8b70\u7a00\u91cb\u4e26\u63a7\u5236\u4efd\u91cf\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_%E7%B6%A0%E8%8C%B6%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A95%EF%BC%8C%E5%96%9D%E4%BB%80%E9%BA%BC%E5%8F%AF%E4%BB%A5%E7%BE%8E%E7%99%BD%EF%BC%89\"><\/span>5. \u7da0\u8336\uff08\u7f8e\u767d\u98df\u72695\uff0c\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u7da0\u8336\u5bcc\u542b<strong>\u5152\u8336\u7d20\uff08EGCG\uff09<\/strong>\u7b49\u591a\u915a\uff0c\u8207\u6297\u6c27\u5316\u3001\u6297\u767c\u708e\u9ad8\u5ea6\u76f8\u95dc\uff0c\u662f\u5f88\u5178\u578b\u7684\u300c\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\u300d\u9078\u9805\u3002<\/p>\n<p>\u98f2\u7528\u5efa\u8b70\uff1a\u7121\u7cd6\u512a\u5148\uff1b\u82e5\u5bb9\u6613\u5fc3\u60b8\u6216\u80c3\u4e0d\u9069\uff0c\u907f\u958b\u7a7a\u8179\u8207\u7761\u524d\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_%E9%85%AA%E6%A2%A8%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A96%EF%BC%89\"><\/span>6. \u916a\u68a8\uff08\u7f8e\u767d\u98df\u72696\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u916a\u68a8\u542b<strong>\u55ae\u5143\u4e0d\u98fd\u548c\u8102\u80aa<\/strong>\u8207\u7dad\u4ed6\u547dE\uff0c\u6709\u52a9\u808c\u819a\u5c4f\u969c\u8207\u4fdd\u6c34\uff0c\u8b93\u300c\u770b\u8d77\u4f86\u66f4\u4eae\u300d\u66f4\u5bb9\u6613\u767c\u751f\uff08\u4e7e\u71e5\u7c97\u7cd9\u6703\u52a0\u91cd\u6697\u6c89\uff09\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u534a\u9846\/\u5929\u4f5c\u70ba\u6cb9\u8102\u4f86\u6e90\uff0c\u4e26\u6263\u6389\u5176\u4ed6\u6cb9\u8102\u71b1\u91cf\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_%E5%B0%8F%E9%BB%83%E7%93%9C%EF%BC%88%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A97%EF%BC%89\"><\/span>7. \u5c0f\u9ec3\u74dc\uff08\u7f8e\u767d\u98df\u72697\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u5c0f\u9ec3\u74dc\u9ad8\u542b\u6c34\u3001\u71b1\u91cf\u4f4e\uff0c\u5c0d\u300c\u819a\u6cc1\u4e7e\u71e5\u986f\u6697\u300d\u7684\u4eba\u5f88\u53cb\u5584\uff1b\u540c\u6642\u80fd\u5e6b\u52a9\u4f60\u628a\u98f2\u98df\u8b8a\u5f97\u66f4\u4e7e\u6de8\u3001\u6e1b\u5c11\u9ad8\u9209\u8207\u9ad8\u7cd6\u96f6\u98df\uff0c\u9593\u63a5\u6539\u5584\u819a\u8272\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u642d\u914d\u86cb\u767d\u8cea\uff08\u96de\u80f8\u3001\u8c46\u8150\uff09\u505a\u6c99\u62c9\uff0c\u907f\u514d\u9ad8\u7cd6\u6c99\u62c9\u91ac\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_%E5%A5%87%E7%95%B0%E6%9E%9C%EF%BC%88%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%8F%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A9%E9%87%8D%E9%BB%9E%EF%BC%89\"><\/span>8. \u5947\u7570\u679c\uff08\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff0f\u7f8e\u767d\u98df\u7269\u91cd\u9ede\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u5947\u7570\u679c\u5bcc\u542b<strong>\u7dad\u4ed6\u547dC\u8207\u7dad\u4ed6\u547dE<\/strong>\uff0c\u662f\u5e38\u898b\u7684\u6709\u6548\u7f8e\u767d\u6c34\u679c\u4e4b\u4e00\uff1b\u7dadC\u8207\u6297\u6c27\u5316\u6709\u52a9\u65bc\u6e1b\u5c11\u6697\u6c89\u3001\u63d0\u5347\u6574\u9ad4\u900f\u4eae\u611f\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u4e00\u59291\u9846\u642d\u914d\u6b63\u9910\u6216\u512a\u683c\uff1b\u8178\u80c3\u654f\u611f\u8005\u7559\u610f\u9178\u5ea6\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_%E8%8A%AD%E6%A8%82%EF%BC%88%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\"><\/span>9. \u82ad\u6a02\uff08\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u82ad\u6a02\u5e38\u88ab\u7a31\u70ba\u9ad8\u7dad\u4ed6\u547dC\u6c34\u679c\u4ee3\u8868\uff0c\u9069\u5408\u7576\u4f5c\u65e5\u5e38\u300c\u7f8e\u767d\u6c34\u679c\u300d\u4e3b\u529b\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u76f4\u63a5\u5403\u3001\u907f\u514d\u6885\u7c89\u8207\u9ad8\u7cd6\u6cbe\u6599\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_%E8%8D%89%E8%8E%93%EF%BC%8F%E8%97%8D%E8%8E%93%E7%AD%89%E8%8E%93%E6%9E%9C%EF%BC%88%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\"><\/span>10. \u8349\u8393\uff0f\u85cd\u8393\u7b49\u8393\u679c\uff08\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u8393\u679c\u5bcc\u542b<strong>\u82b1\u9752\u7d20<\/strong>\u8207\u591a\u915a\uff0c\u5c6c\u65bc\u6297\u6c27\u5316\u5bc6\u5ea6\u5f88\u9ad8\u7684\u6c34\u679c\u65cf\u7fa4\uff0c\u5c0d\u65bc\u881f\u9ec3\u3001\u6697\u6c89\u578b\u819a\u8272\u5f88\u52a0\u5206\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u51b7\u51cd\u8393\u679c\u7121\u52a0\u7cd6\u4e5f\u5f88\u53ef\u4ee5\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_%E8%A5%BF%E6%9F%9A%EF%BC%88%E8%91%A1%E8%90%84%E6%9F%9A%EF%BC%89%EF%BC%88%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%89\"><\/span>11. \u897f\u67da\uff08\u8461\u8404\u67da\uff09\uff08\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u897f\u67da\u542b\u7dad\u4ed6\u547dC\u8207\u690d\u5316\u7d20\uff0c\u5e38\u88ab\u7528\u65bc\u300c\u9632\u6b62\u65e5\u66ec\u5f8c\u50b7\u5bb3\u300d\u7684\u98f2\u98df\u7b56\u7565\u4e2d\u3002<\/p>\n<p>\u91cd\u8981\u63d0\u9192\uff1a\u897f\u67da\u53ef\u80fd\u8207\u591a\u7a2e\u85e5\u7269\u4ea4\u4e92\u4f5c\u7528\uff08\u5982\u90e8\u5206\u964d\u8840\u8102\u3001\u964d\u8840\u58d3\u3001\u6297\u7126\u616e\u7b49\uff09\uff0c\u6709\u7528\u85e5\u8005\u5148\u554f\u91ab\u5e2b\/\u85e5\u5e2b\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_%E7%B4%85%E8%98%BF%E8%94%94\"><\/span>12. \u7d05\u863f\u8514<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u7d05\u863f\u8514\u5bcc\u542b<strong>\u03b2-\u80e1\u863f\u8514\u7d20<\/strong>\uff0c\u6709\u52a9\u6297\u6c27\u5316\u8207\u5149\u4fdd\u8b77\uff0c\u5e38\u898b\u8aaa\u6cd5\u662f\u8b93\u76ae\u819a\u300c\u66f4\u900f\u4eae\u300d\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u719f\u98df\u5438\u6536\u66f4\u597d\uff08\u7d05\u863f\u8514\u6e6f\u3001\u7092\u7d05\u863f\u8514\uff09\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"13_%E5%A4%A7%E8%B1%86%EF%BC%8F%E8%B1%86%E8%85%90%EF%BC%88%E6%A4%8D%E7%89%A9%E6%80%A7%E8%9B%8B%E7%99%BD%EF%BC%89\"><\/span>13. \u5927\u8c46\uff0f\u8c46\u8150\uff08\u690d\u7269\u6027\u86cb\u767d\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u5927\u8c46\u88fd\u54c1\u63d0\u4f9b\u86cb\u767d\u8cea\u8207\u591a\u7a2e\u690d\u5316\u7d20\uff0c\u5e38\u88ab\u7528\u65bc\u300c\u819a\u6cc1\u7a69\u5b9a\u3001\u6e1b\u5c11\u6cdb\u7d05\u300d\u7684\u98f2\u98df\u898f\u5283\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u4ee5\u7121\u7cd6\u8c46\u6f3f\u3001\u8c46\u8150\u53d6\u4ee3\u90e8\u5206\u7d05\u8089\u8207\u52a0\u5de5\u54c1\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"14_%E9%BB%91%E5%B7%A7%E5%85%8B%E5%8A%9B%EF%BC%88%E5%8F%AF%E5%8F%AF%E5%90%AB%E9%87%8F%E9%AB%98%EF%BC%89\"><\/span>14. \u9ed1\u5de7\u514b\u529b\uff08\u53ef\u53ef\u542b\u91cf\u9ad8\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u53ef\u53ef\u542b\u591a\u915a\u985e\uff08\u5982\u9ec3\u70f7\u9187\uff09\uff0c\u8207\u6297\u6c27\u5316\u76f8\u95dc\uff1b\u4f46\u8acb\u8a18\u4f4f\uff1a\u8981\u9078<strong>\u9ad8\u53ef\u53ef\u3001\u4f4e\u7cd6<\/strong>\u7248\u672c\uff0c\u624d\u4e0d\u6703\u300c\u60f3\u8b8a\u767d\u53cd\u800c\u9577\u75d8\u300d\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a70\u201385%\u53ef\u53ef\uff0c\u5c0f\u4efd\u91cf\u5373\u53ef\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"15_%E9%AE%AD%E9%AD%9A%EF%BC%88%E6%88%96%E5%85%B6%E4%BB%96%E5%AF%8C%E5%90%ABOmega-3%E7%9A%84%E9%AD%9A%EF%BC%89\"><\/span>15. \u9bad\u9b5a\uff08\u6216\u5176\u4ed6\u5bcc\u542bOmega-3\u7684\u9b5a\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Omega-3\u8207\u8766\u7d05\u7d20\uff08\u9bad\u9b5a\u3001\u9c52\u9b5a\u7b49\uff09\u5e38\u88ab\u7528\u65bc<strong>\u6297\u767c\u708e\u8207\u808c\u819a\u4fee\u5fa9<\/strong>\uff0c\u80fd\u8b93\u819a\u6cc1\u66f4\u7a69\u5b9a\u3001\u6e1b\u5c11\u66ec\u5f8c\u4e0d\u9069\u8207\u7c97\u7cd9\u6697\u6c89\u3002<\/p>\n<p>\u98df\u7528\u5efa\u8b70\uff1a\u6bcf\u90312\u6b21\u9b5a\u985e\uff0c\u512a\u5148\u6e05\u84b8\u3001\u70e4\uff0c\u5c11\u70b8\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%88%86%E6%9E%90%E8%A1%A8%EF%BC%9A%E5%BF%AB%E9%80%9F%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A9%E6%80%8E%E9%BA%BC%E9%81%B8%EF%BC%9F%E7%94%A8%E3%80%8C%E6%A9%9F%E5%88%B6%E3%80%8D%E6%AF%94%E4%B8%80%E7%9C%BC%E7%9C%8B%E6%87%82\"><\/span>\u5206\u6790\u8868\uff1a\u5feb\u901f\u7f8e\u767d\u98df\u7269\u600e\u9ebc\u9078\uff1f\u7528\u300c\u6a5f\u5236\u300d\u6bd4\u4e00\u773c\u770b\u61c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A9%E6%AF%94%E8%BC%83%E8%A1%A8%EF%BC%88%E7%94%A8%E9%80%94%E3%80%81%E9%97%9C%E9%8D%B5%E7%87%9F%E9%A4%8A%E8%88%87%E5%90%83%E6%B3%95%EF%BC%89\"><\/span>\u7f8e\u767d\u98df\u7269\u6bd4\u8f03\u8868\uff08\u7528\u9014\u3001\u95dc\u9375\u71df\u990a\u8207\u5403\u6cd5\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<tbody>\n<tr>\n<th>\u98df\u7269\/\u98f2\u54c1<\/th>\n<th>\u985e\u578b<\/th>\n<th>\u4e3b\u8981\u4eae\u767d\u6a5f\u5236<\/th>\n<th>\u95dc\u9375\u71df\u990a\/\u690d\u5316\u7d20<\/th>\n<th>\u5efa\u8b70\u5403\u6cd5\uff08\u66f4\u6709\u6548\uff09<\/th>\n<th>\u6ce8\u610f\u4e8b\u9805<\/th>\n<\/tr>\n<tr>\n<td>\u756a\u8304<\/td>\n<td>\u852c\u679c<\/td>\n<td>\u6297\u6c27\u5316\uff0b\u98f2\u98df\u5149\u4fdd\u8b77<\/td>\n<td>\u756a\u8304\u7d05\u7d20\u3001\u7dadC<\/td>\n<td><strong>\u719f\u756a\u8304\uff0b\u5c11\u91cf\u6cb9\u8102<\/strong><\/td>\n<td>\u80c3\u9178\u8005\u7559\u610f<\/td>\n<\/tr>\n<tr>\n<td>\u6ab8\u6aac<\/td>\n<td>\u6c34\u679c\/\u98f2\u54c1<\/td>\n<td>\u6297\u6c27\u5316\u3001\u63d0\u4eae<\/td>\n<td>\u7dadC<\/td>\n<td>\u7121\u7cd6\u6ab8\u6aac\u6c34\u3001\u642d\u9910<\/td>\n<td>\u907f\u514d\u9ad8\u7cd6\u3001\u80c3\u654f\u611f\u52ff\u7a7a\u8179<\/td>\n<\/tr>\n<tr>\n<td>\u7da0\u8336<\/td>\n<td>\u98f2\u54c1<\/td>\n<td>\u6297\u6c27\u5316\u3001\u6297\u767c\u708e<\/td>\n<td>\u5152\u8336\u7d20EGCG<\/td>\n<td>\u7121\u7cd6\u3001\u98ef\u5f8c\u98f2\u7528<\/td>\n<td>\u5496\u5561\u56e0\u654f\u611f\u8005\u6e1b\u91cf<\/td>\n<\/tr>\n<tr>\n<td>\u7d05\u77f3\u69b4<\/td>\n<td>\u6c34\u679c<\/td>\n<td>\u6297\u6c27\u5316\u3001\u7dad\u6301\u5149\u6fa4<\/td>\n<td>\u591a\u915a\u3001\u82b1\u9752\u7d20<\/td>\n<td>\u5403\u679c\u7c92\u512a\u5148<\/td>\n<td>\u679c\u6c41\u6613\u8d85\u91cf\u7cd6<\/td>\n<\/tr>\n<tr>\n<td>\u5947\u7570\u679c<\/td>\n<td>\u6c34\u679c<\/td>\n<td>\u6297\u6c27\u5316\u3001\u6de1\u5316\u6697\u6c89<\/td>\n<td>\u7dadC\u3001\u7dadE<\/td>\n<td>\u6bcf\u65e51\u9846\u3001\u642d\u512a\u683c<\/td>\n<td>\u53e3\u8154\u654f\u611f\u8005\u6ce8\u610f<\/td>\n<\/tr>\n<tr>\n<td>\u82ad\u6a02<\/td>\n<td>\u6c34\u679c<\/td>\n<td>\u9ad8C\u63d0\u4eae\u3001\u6297\u6c27\u5316<\/td>\n<td>\u7dadC\u3001\u7e96\u7dad<\/td>\n<td>\u76f4\u63a5\u5403<\/td>\n<td>\u907f\u514d\u6885\u7c89\/\u7cd6\u7c89<\/td>\n<\/tr>\n<tr>\n<td>\u916a\u68a8<\/td>\n<td>\u6c34\u679c\/\u8102\u80aa<\/td>\n<td>\u4fee\u5fa9\u5c4f\u969c\u3001\u6e1b\u4e7e\u71e5\u6697\u6c89<\/td>\n<td>\u7dadE\u3001\u597d\u6cb9\u8102<\/td>\n<td>\u534a\u9846\/\u5929\uff0c\u642d\u6c99\u62c9<\/td>\n<td>\u71b1\u91cf\u9ad8\u9700\u63a7\u91cf<\/td>\n<\/tr>\n<tr>\n<td>\u858f\u4ec1<\/td>\n<td>\u5168\u7a40<\/td>\n<td>\u4ee3\u8b1d\u8207\u98f2\u98df\u7d50\u69cb\u6539\u5584<\/td>\n<td>\u7e96\u7dad\u3001\u690d\u5316\u7d20<\/td>\n<td>\u53d6\u4ee3\u7cbe\u7dfb\u6fb1\u7c89<\/td>\n<td>\u814e\u81df\/\u9650\u9240\u8005\u8aee\u8a62\u5c08\u696d<\/td>\n<\/tr>\n<tr>\n<td>\u5c0f\u9ec3\u74dc<\/td>\n<td>\u852c\u83dc<\/td>\n<td>\u88dc\u6c34\u3001\u964d\u4f4e\u98f2\u98df\u8ca0\u64d4<\/td>\n<td>\u6c34\u5206\u3001\u5fae\u91cf\u71df\u990a<\/td>\n<td>\u52a0\u5165\u6b63\u9910\u3001\u5c11\u91ac<\/td>\n<td>\u9183\u6f2c\u54c1\u9209\u9ad8<\/td>\n<\/tr>\n<tr>\n<td>\u9bad\u9b5a<\/td>\n<td>\u86cb\u767d\u8cea<\/td>\n<td>\u6297\u767c\u708e\u3001\u4fee\u5fa9<\/td>\n<td>Omega-3\u3001\u8766\u7d05\u7d20<\/td>\n<td>\u6bcf\u90312\u6b21\u6e05\u6de1\u70f9\u8abf<\/td>\n<td>\u9078\u64c7\u53ef\u9760\u4f86\u6e90<\/td>\n<\/tr>\n<tr>\n<td>\u9ed1\u5de7\u514b\u529b<\/td>\n<td>\u9ede\u5fc3<\/td>\n<td>\u6297\u6c27\u5316<\/td>\n<td>\u53ef\u53ef\u591a\u915a<\/td>\n<td>70%+\u5c11\u91cf<\/td>\n<td>\u9ad8\u7cd6\u7248\u672c\u53cd\u6548\u679c<\/td>\n<\/tr>\n<tr>\n<td>\u7d05\u863f\u8514<\/td>\n<td>\u852c\u83dc<\/td>\n<td>\u5149\u4fdd\u8b77\u3001\u6297\u6c27\u5316<\/td>\n<td>\u03b2-\u80e1\u863f\u8514\u7d20<\/td>\n<td>\u719f\u98df\u66f4\u4f73<\/td>\n<td>\u904e\u91cf\u53ef\u80fd\u819a\u8272\u504f\u9ec3\uff08\u53ef\u9006\uff09<\/td>\n<\/tr>\n<tr>\n<td>\u5927\u8c46\/\u8c46\u8150<\/td>\n<td>\u86cb\u767d\u8cea<\/td>\n<td>\u7a69\u5b9a\u819a\u6cc1\u3001\u6e1b\u5c11\u767c\u708e<\/td>\n<td>\u690d\u5316\u7d20\u3001\u86cb\u767d\u8cea<\/td>\n<td>\u8c46\u8150\/\u7121\u7cd6\u8c46\u6f3f<\/td>\n<td>\u5c0d\u5927\u8c46\u904e\u654f\u8005\u907f\u514d<\/td>\n<\/tr>\n<tr>\n<td>\u8393\u679c<\/td>\n<td>\u6c34\u679c<\/td>\n<td>\u6297\u6c27\u5316\u3001\u6539\u5584\u881f\u9ec3<\/td>\n<td>\u82b1\u9752\u7d20\u3001\u591a\u915a<\/td>\n<td>\u51b7\u51cd\u7121\u7cd6\u4e5f\u53ef<\/td>\n<td>\u679c\u4e7e\u5e38\u9ad8\u7cd6<\/td>\n<\/tr>\n<tr>\n<td>\u897f\u67da<\/td>\n<td>\u6c34\u679c<\/td>\n<td>\u6297\u6c27\u5316\u3001\u6297\u66ec\u5f8c\u58d3\u529b<\/td>\n<td>\u7dadC\u3001\u690d\u5316\u7d20<\/td>\n<td>\u6b63\u5e38\u4efd\u91cf\u642d\u9910<\/td>\n<td><strong>\u53ef\u80fd\u8207\u85e5\u7269\u4ea4\u4e92\u4f5c\u7528<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E8%B6%8A%E5%90%83%E8%B6%8A%E7%99%BD%E7%9A%84%E6%B0%B4%E6%9E%9C%EF%BC%9A%E6%8A%8A%E3%80%8C%E9%AB%98C%EF%BC%8B%E5%A4%9A%E9%85%9A%E3%80%8D%E7%95%B6%E4%B8%BB%E8%BB%B8%E9%81%B8\"><\/span>\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\uff1a\u628a\u300c\u9ad8C\uff0b\u591a\u915a\u300d\u7576\u4e3b\u8ef8\u9078<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u771f\u6b63\u80fd\u9577\u671f\u6539\u5584\u6697\u6c89\u7684\u300c\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\u300d\u901a\u5e38\u5177\u5099\uff1a<strong>\u7dad\u4ed6\u547dC\u542b\u91cf\u9ad8\u3001\u6297\u6c27\u5316\u591a\u915a\u8db3\u3001\u542b\u6c34\u91cf\u4f73\u3001\u7cd6\u4efd\u4e0d\u8d85\u6a19<\/strong>\u3002\u5efa\u8b70\u512a\u5148\u9806\u5e8f\u53ef\u9019\u6a23\u6392\uff1a<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E9%AB%98C%E6%B0%B4%E6%9E%9C%E5%84%AA%E5%85%88%E6%B8%85%E5%96%AE%EF%BC%88%E6%8F%90%E4%BA%AE%E5%9E%8B%EF%BC%89\"><\/span>\u9ad8C\u6c34\u679c\u512a\u5148\u6e05\u55ae\uff08\u63d0\u4eae\u578b\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>\u82ad\u6a02\u3001\u5947\u7570\u679c\u3001\u6ab8\u6aac<\/strong>\uff08\u4ee5\u98f2\u7528\/\u5165\u83dc\u65b9\u5f0f\u651d\u53d6\uff09\u3001\u8349\u8393<br \/>\n\u5be6\u4f5c\uff1a\u6bcf\u5929\u81f3\u5c111\u4efd\uff08\u62f3\u982d\u5927\uff09\u9ad8C\u6c34\u679c\uff0c\u9023\u7e8c8\u9031\u4ee5\u4e0a\u3002<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E5%A4%9A%E9%85%9A%E8%8A%B1%E9%9D%92%E7%B4%A0%E6%B0%B4%E6%9E%9C%EF%BC%88%E8%A0%9F%E9%BB%83%E6%9A%97%E6%B2%89%E5%9E%8B%EF%BC%89\"><\/span>\u591a\u915a\u82b1\u9752\u7d20\u6c34\u679c\uff08\u881f\u9ec3\u6697\u6c89\u578b\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>\u85cd\u8393\u3001\u8349\u8393\u3001\u9ed1\u918b\u6817\u3001\u7d05\u77f3\u69b4<\/strong><br \/>\n\u5be6\u4f5c\uff1a\u6bcf\u90313\u20135\u5929\u52a0\u5165\u4e00\u4efd\u8393\u679c\u6216\u77f3\u69b4\u679c\u7c92\uff0c\u642d\u512a\u683c\u6216\u71d5\u9ea5\u66f4\u7a69\u7cd6\u3002<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E8%A3%9C%E6%B0%B4%E6%B8%85%E7%88%BD%E5%9E%8B%EF%BC%88%E4%B9%BE%E7%87%A5%E9%A1%AF%E6%9A%97%E5%9E%8B%EF%BC%89\"><\/span>\u88dc\u6c34\u6e05\u723d\u578b\uff08\u4e7e\u71e5\u986f\u6697\u578b\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>\u897f\u74dc\u3001\u6c34\u68a8\u3001\u5c0f\u9ec3\u74dc\uff08\u96d6\u662f\u852c\u83dc\u4f46\u5e38\u88ab\u7576\u6e05\u723d\u914d\u83dc\uff09<\/strong><br \/>\n\u5be6\u4f5c\uff1a\u653e\u5728\u6b63\u9910\uff0c\u5e6b\u52a9\u53d6\u4ee3\u542b\u7cd6\u98f2\u6599\u8207\u751c\u9ede\u3002<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E5%96%9D%E4%BB%80%E9%BA%BC%E5%8F%AF%E4%BB%A5%E7%BE%8E%E7%99%BD%EF%BC%9A%E6%9C%80%E5%AF%A6%E9%9A%9B%E7%9A%843%E7%A8%AE%E9%A3%B2%E5%93%81%E9%81%B8%E6%B3%95\"><\/span>\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\uff1a\u6700\u5be6\u969b\u76843\u7a2e\u98f2\u54c1\u9078\u6cd5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u300c\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\u300d\u8981\u6709\u6548\uff0c\u6838\u5fc3\u4ecd\u662f\uff1a<strong>\u5c11\u7cd6\uff0b\u6297\u6c27\u5316\uff0b\u80fd\u9577\u671f\u559d<\/strong>\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%E7%B6%A0%E8%8C%B6%EF%BC%88%E7%84%A1%E7%B3%96%EF%BC%89\"><\/span>1) \u7da0\u8336\uff08\u7121\u7cd6\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u9069\u5408\uff1a\u5916\u98df\u591a\u3001\u5e38\u71ac\u591c\u3001\u89ba\u5f97\u76ae\u819a\u881f\u9ec3\u7684\u4eba<\/p>\n<p>\u6280\u5de7\uff1a\u9078\u7121\u7cd6\uff1b\u907f\u514d\u7761\u524d\u5927\u91cf\u98f2\u7528\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_%E6%AA%B8%E6%AA%AC%E6%B0%B4%EF%BC%88%E7%84%A1%E7%B3%96%E6%88%96%E6%A5%B5%E4%BD%8E%E7%B3%96%EF%BC%89\"><\/span>2) \u6ab8\u6aac\u6c34\uff08\u7121\u7cd6\u6216\u6975\u4f4e\u7cd6\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u9069\u5408\uff1a\u4e0d\u611b\u5403\u6c34\u679c\u3001\u60f3\u589e\u52a0\u7dadC\u651d\u53d6\u7684\u4eba<\/p>\n<p>\u6280\u5de7\uff1a\u4ee5\u300c\u6de1\u6ab8\u6aac\u6c34\u300d\u9577\u671f\u559d\uff0c\u6bd4\u77ed\u671f\u72c2\u559d\u9ad8\u9178\u66f4\u53ef\u6301\u7e8c\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_%E7%95%AA%E8%8C%84%E8%94%AC%E6%9E%9C%E6%B9%AF%EF%BC%8F%E7%95%AA%E8%8C%84%E8%94%AC%E8%8F%9C%E6%B1%81%EF%BC%88%E4%BD%8E%E7%B3%96%E3%80%81%E5%81%8F%E8%94%AC%E8%8F%9C%E9%85%8D%E6%96%B9%EF%BC%89\"><\/span>3) \u756a\u8304\u852c\u679c\u6e6f\uff0f\u756a\u8304\u852c\u83dc\u6c41\uff08\u4f4e\u7cd6\u3001\u504f\u852c\u83dc\u914d\u65b9\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u9069\u5408\uff1a\u5e38\u66ec\u592a\u967d\u3001\u6236\u5916\u6d3b\u52d5\u591a\u7684\u4eba<\/p>\n<p>\u6280\u5de7\uff1a\u4ee5\u756a\u8304\u70ba\u4e3b\u3001\u5c11\u6c34\u679c\u3001\u907f\u514d\u984d\u5916\u52a0\u7cd6\uff1b\u80fd\u559d\u6e6f\u5c31\u5225\u7528\u542b\u7cd6\u5e02\u552e\u679c\u6c41\u53d6\u4ee3\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E6%83%B3%E8%A6%81%E5%BF%AB%E9%80%9F%E7%BE%8E%E7%99%BD%E9%A3%9F%E7%89%A9%E6%95%88%E6%9E%9C%E6%9B%B4%E6%98%8E%E9%A1%AF%EF%BC%9A%E9%80%99%E6%A8%A3%E6%90%AD%E9%85%8D%E6%9C%80%E6%9C%89%E6%84%9F\"><\/span>\u60f3\u8981\u5feb\u901f\u7f8e\u767d\u98df\u7269\u6548\u679c\u66f4\u660e\u986f\uff1a\u9019\u6a23\u642d\u914d\u6700\u6709\u611f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u98f2\u98df\u7684\u300c\u5feb\u901f\u300d\u901a\u5e38\u6307<strong>\u66f4\u5feb\u6539\u5584\u6697\u6c89\u8207\u66ec\u5f8c\u881f\u9ec3<\/strong>\uff0c\u4e0d\u662f\u628a\u5929\u751f\u819a\u8272\u5927\u5e45\u6539\u8b8a\u3002\u4f60\u53ef\u4ee5\u7528\u300c\u6bcf\u59293\u4ef6\u4e8b\u300d\u63d0\u9ad8\u6210\u529f\u7387\uff1a<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%E6%AF%8F%E5%A4%A91%E4%BB%BD%E9%AB%98C%E6%B0%B4%E6%9E%9C%EF%BC%8B1%E4%BB%BD%E5%A4%9A%E9%85%9A\"><\/span>1) \u6bcf\u59291\u4efd\u9ad8C\u6c34\u679c\uff0b1\u4efd\u591a\u915a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u9ad8C\uff1a\u82ad\u6a02\/\u5947\u7570\u679c\/\u6ab8\u6aac\uff08\u64c7\u4e00\uff09<\/li>\n<li>\u591a\u915a\uff1a\u8393\u679c\/\u7d05\u77f3\u69b4\/\u7da0\u8336\uff08\u64c7\u4e00\uff09<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_%E6%AF%8F%E5%A4%A91%E9%81%93%E7%95%AA%E8%8C%84%E7%86%9F%E9%A3%9F%EF%BC%88%E6%88%96%E6%AF%8F%E9%80%B1%E8%87%B3%E5%B0%915%E6%AC%A1%EF%BC%89\"><\/span>2) \u6bcf\u59291\u9053\u756a\u8304\u719f\u98df\uff08\u6216\u6bcf\u9031\u81f3\u5c115\u6b21\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u756a\u8304\u86cb\u3001\u756a\u8304\u852c\u83dc\u6e6f\u3001\u6a44\u6b16\u6cb9\u62cc\u70e4\u756a\u8304<br \/>\n\u52a0\u5206\uff1a\u642d\u914d\u4e00\u9ede\u6cb9\u8102\u63d0\u5347\u756a\u8304\u7d05\u7d20\u5438\u6536\u3002<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_%E6%AF%8F%E9%80%B12%E6%AC%A1Omega-3%E4%BE%86%E6%BA%90%EF%BC%88%E9%AE%AD%E9%AD%9A%E5%84%AA%E5%85%88%EF%BC%89\"><\/span>3) \u6bcf\u90312\u6b21Omega-3\u4f86\u6e90\uff08\u9bad\u9b5a\u512a\u5148\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u8b93\u808c\u819a\u5c4f\u969c\u66f4\u7a69\u3001\u6e1b\u5c11\u7c97\u7cd9\u6697\u6c89\u53cd\u8986\u3002<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AB%96%EF%BC%9A%E5%90%83%E4%BB%80%E9%BA%BC%E8%AE%8A%E7%99%BD%E7%9A%84%E9%97%9C%E9%8D%B5%EF%BC%8C%E6%98%AF%E3%80%8C%E5%90%83%E5%B0%8D%EF%BC%8B%E5%90%83%E4%B9%85%EF%BC%8B%E5%B0%91%E7%B3%96%EF%BC%8B%E9%98%B2%E6%9B%AC%E3%80%8D\"><\/span>\u7d50\u8ad6\uff1a\u5403\u4ec0\u9ebc\u8b8a\u767d\u7684\u95dc\u9375\uff0c\u662f\u300c\u5403\u5c0d\uff0b\u5403\u4e45\uff0b\u5c11\u7cd6\uff0b\u9632\u66ec\u300d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u300c\u6700\u5f37\u7f8e\u767d\u98df\u7269\u300d\u4e26\u4e0d\u662f\u55ae\u4e00\u795e\u7269\uff0c\u800c\u662f\u4ee5<strong>\u756a\u8304\uff08\u6297\u66ec\uff09\u3001\u6ab8\u6aac\/\u82ad\u6a02\/\u5947\u7570\u679c\uff08\u9ad8C\u63d0\u4eae\uff09\u3001\u7da0\u8336\uff08\u6297\u6c27\u5316\uff09\u3001\u7d05\u77f3\u69b4\/\u8393\u679c\uff08\u591a\u915a\uff09\u3001\u916a\u68a8\u8207\u9bad\u9b5a\uff08\u4fee\u5fa9\u5c4f\u969c\uff09<\/strong>\u7d44\u6210\u7684\u65e5\u5e38\u98f2\u98df\u7b56\u7565\u3002\u628a\u9019\u5957\u5403\u6cd5\u843d\u5be6\uff0c\u518d\u642d\u914d\u898f\u5f8b\u4f5c\u606f\u8207\u9632\u66ec\uff0c\u624d\u6703\u771f\u6b63\u770b\u898b\u819a\u8272\u66f4\u4e7e\u6de8\u3001\u900f\u4eae\u3001\u6697\u6c89\u4e0b\u964d\u7684\u8b8a\u5316\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span>\u5e38\u898b\u554f\u984c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>\u60f3\u9760\u5403\u4ec0\u9ebc\u8b8a\u767d\u624d\u7b97\u6709\u6548\uff1f<br \/>\nA\uff1a\u6838\u5fc3\u662f\u5728\u65e5\u5e38\u98f2\u98df\u4e2d\u9078\u5c0d\u9ad8\u7dad\u4ed6\u547dC\u3001\u6297\u6c27\u5316\u591a\u915a\u3001\u985e\u80e1\u863f\u8514\u7d20\u3001\u597d\u6cb9\u8102\uff08Omega-3\u3001\u7dad\u4ed6\u547dE\uff09\u8207\u690d\u5316\u7d20\u7684\u98df\u7269\uff0c\u5929\u5929\u5403\u4e26\u6301\u7e8c8\u201312\u9031\uff0c\u540c\u6642\u52a0\u5f37\u9632\u66ec\u8207\u898f\u5f8b\u4f5c\u606f\uff0c\u624d\u6709\u6a5f\u6703\u628a\u819a\u8272\u6697\u6c89\u3001\u66ec\u5f8c\u881f\u9ec3\u8207\u8272\u7d20\u6c89\u6fb1\u6162\u6162\u62c9\u56de\u4f86\u3002<\/li>\n<li>\u54ea\u4e9b\u662f\u300c\u8d8a\u5403\u8d8a\u767d\u7684\u6c34\u679c\u300d\uff1f<br \/>\nA\uff1a\u9ad8\u7dad\u4ed6\u547dC\u8207\u6297\u6c27\u5316\u591a\u915a\u542b\u91cf\u9ad8\u7684\u6c34\u679c\u6700\u6709\u529b\uff0c\u50cf\u82ad\u6a02\u3001\u5947\u7570\u679c\u3001\u6ab8\u6aac\uff0c\u4ee5\u53ca\u8349\u8393\u3001\u85cd\u8393\u548c\u7d05\u77f3\u69b4\u7b49\u8393\u679c\u4e5f\u5f88\u9069\u5408\u9577\u671f\u651d\u53d6\u3002<\/li>\n<li>15\u5927\u6700\u5f37\u7f8e\u767d\u98df\u7269\u4e2d\u524d8\u540d\u662f\u4ec0\u9ebc\uff1f<br \/>\nA\uff1a\u524d8\u540d\u70ba\u858f\u4ec1\u3001\u756a\u8304\u3001\u6ab8\u6aac\u3001\u7d05\u77f3\u69b4\u3001\u7da0\u8336\u3001\u916a\u68a8\u3001\u5c0f\u9ec3\u74dc\u8207\u5947\u7570\u679c\uff0c\u9019\u4e9b\u5728\u6297\u6c27\u5316\u3001\u6297\u66ec\u8207\u4fee\u5fa9\u65b9\u9762\u8f03\u96c6\u4e2d\u3002<\/li>\n<li>\u559d\u4ec0\u9ebc\u53ef\u4ee5\u7f8e\u767d\uff1f<br \/>\nA\uff1a\u7121\u7cd6\u7da0\u8336\u3001\u7121\u7cd6\u6216\u4f4e\u7cd6\u7684\u6ab8\u6aac\u6c34\uff0c\u4ee5\u53ca\u4ee5\u756a\u8304\u852c\u679c\u70ba\u4e3b\u7684\u852c\u679c\u6e6f\uff0f\u852c\u679c\u6c41\uff0c\u91cd\u9ede\u662f\u907f\u514d\u904e\u7cd6\u8207\u7a7a\u8179\u98f2\u7528\u3002<\/li>\n<li>\u5feb\u901f\u7f8e\u767d\u98df\u7269\u8a72\u600e\u9ebc\u9078\uff1f<br \/>\nA\uff1a\u4ee5\u6297\u6c27\u5316\u3001\u6297\u66ec\u8207\u4fee\u5fa9\u5c4f\u969c\u70ba\u4e3b\u7684\u98df\u7269\u70ba\u512a\u5148\uff0c\u4f8b\u5982\u719f\u756a\u8304\u642d\u914d\u6cb9\u8102\u63d0\u5347\u756a\u8304\u7d05\u7d20\u5438\u6536\uff0c\u540c\u6642\u9078\u64c7\u9ad8\u7dad\u4ed6\u547dC\u8207\u591a\u915a\u4f86\u6e90\uff0c\u4e26\u6bcf\u9031\u5b89\u6392Omega-3\u4f86\u6e90\u7684\u9b5a\u985e\u3002<\/li>\n<li>\u5982\u4f55\u642d\u914d\u624d\u80fd\u8b93\u7f8e\u767d\u6548\u679c\u66f4\u7a69\u56fa\uff1f<br 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