{"id":31559,"date":"2026-05-12T09:09:14","date_gmt":"2026-05-12T01:09:14","guid":{"rendered":"https:\/\/nutrigo.hk\/omega3-fitness-guide-hk\/"},"modified":"2026-05-12T09:09:14","modified_gmt":"2026-05-12T01:09:14","slug":"omega3-fitness-guide-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/omega3-fitness-guide-hk\/","title":{"rendered":"Omega-3\u8207\u5065\u8eab\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u9b5a\u6cb9\u6548\u76ca\u3001\u6700\u4f73\u98df\u7269\u4f86\u6e90\u8207\u88dc\u5145\u7b56\u7565"},"content":{"rendered":"<p>Omega-3\u8102\u80aa\u9178\u662f\u5065\u8eab\u754c\u6700\u88ab\u4f4e\u4f30\u7684\u71df\u990a\u7d20\u4e4b\u4e00\u3002\u7121\u8ad6\u4f60\u7684\u76ee\u6a19\u662f\u589e\u808c\u3001\u6e1b\u8102\u9084\u662f\u63d0\u5347\u904b\u52d5\u8868\u73fe\uff0c\u5145\u8db3\u7684Omega-3\u651d\u53d6\u90fd\u80fd\u70ba\u4f60\u5e36\u4f86\u986f\u8457\u7684\u512a\u52e2\u3002\u672c\u6587\u6df1\u5165\u89e3\u6790Omega-3\u5c0d\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u7684\u5177\u9ad4\u6548\u76ca\u3001\u6700\u4f73\u98df\u7269\u4f86\u6e90\uff0c\u4ee5\u53ca\u5982\u4f55\u79d1\u5b78\u88dc\u5145\u9b5a\u6cb9\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4ec0\u9ebc\u662fOmega-3\u8102\u80aa\u9178\uff1f<\/h2>\n\n\n\n<p>Omega-3\u662f\u4e00\u985e<strong>\u5fc5\u9700\u8102\u80aa\u9178<\/strong>\uff0c\u8eab\u9ad4\u7121\u6cd5\u81ea\u884c\u5408\u6210\uff0c\u5fc5\u9808\u5f9e\u98df\u7269\u4e2d\u651d\u53d6\u3002\u4e3b\u8981\u6709\u4e09\u7a2e\u5f62\u5f0f\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>EPA\uff08\u4e8c\u5341\u78b3\u4e94\u70ef\u9178\uff09<\/strong>\uff1a\u4e3b\u8981\u6297\u708e\u4f5c\u7528\uff0c\u5b58\u5728\u65bc\u6d77\u9b5a\u4e2d<\/li>\n<li><strong>DHA\uff08\u4e8c\u5341\u4e8c\u78b3\u516d\u70ef\u9178\uff09<\/strong>\uff1a\u652f\u6301\u8166\u90e8\u548c\u773c\u775b\u5065\u5eb7\uff0c\u5b58\u5728\u65bc\u6d77\u9b5a\u4e2d<\/li>\n<li><strong>ALA\uff08\u03b1-\u4e9e\u9ebb\u9178\uff09<\/strong>\uff1a\u690d\u7269\u4f86\u6e90\uff0c\u8f49\u5316\u7387\u4f4e\uff08\u7d045-10%\uff09<\/li>\n<\/ul>\n\n\n\n<p>\u5c0d\u5065\u8eab\u4eba\u58eb\u4f86\u8aaa\uff0c<strong>EPA\u548cDHA<\/strong>\u662f\u6700\u91cd\u8981\u7684\u5f62\u5f0f\uff0c\u9b5a\u6cb9\u88dc\u5145\u5291\u5373\u542b\u6709\u9019\u5169\u7a2e\u6210\u5206\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Omega-3\u5c0d\u5065\u8eab\u76845\u5927\u6838\u5fc3\u6548\u76ca<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u52a0\u901f\u808c\u8089\u6062\u5fa9\u3001\u6e1b\u5c11\u5ef6\u9072\u6027\u808c\u8089\u75e0\u75db\uff08DOMS\uff09<\/h3>\n\n\n\n<p>\u8a13\u7df4\u5f8c\u7684\u808c\u8089\u708e\u75c7\u662f\u6b63\u5e38\u73fe\u8c61\uff0c\u4f46\u904e\u5ea6\u708e\u75c7\u6703\u5ef6\u9577\u6062\u5fa9\u6642\u9593\u3002Omega-3\u5177\u6709\u5f37\u6548<strong>\u6297\u708e\u7279\u6027<\/strong>\uff0c\u7814\u7a76\u986f\u793a\u6bcf\u65e5\u88dc\u51452-4\u514bEPA+DHA\u53ef\u6e1b\u5c11\u8a13\u7df4\u5f8cDOMS\u905430-35%\uff0c\u8b93\u4f60\u66f4\u5feb\u6295\u5165\u4e0b\u4e00\u6b21\u8a13\u7df4\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u4fc3\u9032\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210<\/h3>\n\n\n\n<p>\u591a\u9805\u7814\u7a76\u8b49\u5be6\uff0cOmega-3\u80fd\u589e\u5f37\u80f0\u5cf6\u7d20\u4fe1\u865f\u50b3\u5c0e\uff0c\u63d0\u5347\u808c\u8089\u5c0d\u80fa\u57fa\u9178\u7684\u654f\u611f\u5ea6\u3002\u6bcf\u65e5\u651d\u53d63-4\u514bEPA+DHA\uff0c\u914d\u5408\u8db3\u5920\u86cb\u767d\u8cea\uff0c\u53ef\u5c07\u808c\u8089\u86cb\u767d\u8cea\u5408\u6210\u7387\u63d0\u5347<strong>25-50%<\/strong>\uff0c\u5c0d\u589e\u808c\u671f\u5c24\u5176\u91cd\u8981\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u652f\u6301\u8102\u80aa\u4ee3\u8b1d\u8207\u6e1b\u8102<\/h3>\n\n\n\n<p>Omega-3\u80fd\u6d3b\u5316PPAR-\u03b1\u53d7\u9ad4\uff0c<strong>\u4fc3\u9032\u8102\u80aa\u6c27\u5316<\/strong>\u4f5c\u70ba\u71c3\u6599\uff0c\u540c\u6642\u6291\u5236\u8102\u80aa\u5132\u5b58\u57fa\u56e0\u7684\u8868\u9054\u3002\u7814\u7a76\u986f\u793a\uff0c\u6bcf\u65e5\u88dc\u51453\u514b\u9b5a\u6cb9\u914d\u5408\u904b\u52d5\u8a13\u7df4\uff0c12\u9031\u5f8c\u8179\u90e8\u8102\u80aa\u6e1b\u5c11\u6548\u679c\u6bd4\u55ae\u7d14\u904b\u52d5\u7d44\u591a\u51fa14%\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u6539\u5584\u5fc3\u80ba\u529f\u80fd\u8207\u8010\u529b<\/h3>\n\n\n\n<p>Omega-3\u80fd\u964d\u4f4e\u8840\u6db2\u9ecf\u7a20\u5ea6\u3001\u6539\u5584\u7d05\u8840\u7403\u67d4\u97cc\u6027\uff0c\u8b93<strong>\u6c27\u6c23\u548c\u71df\u990a\u7d20\u66f4\u6709\u6548\u8f38\u9001<\/strong>\u5230\u5de5\u4f5c\u4e2d\u7684\u808c\u8089\u3002\u8010\u529b\u904b\u52d5\u54e1\u88dc\u5145\u9b5a\u6cb9\u5f8c\uff0c\u6700\u5927\u651d\u6c27\u91cf\uff08VO2 max\uff09\u53ef\u63d0\u53473-5%\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u4fdd\u8b77\u95dc\u7bc0\u5065\u5eb7<\/h3>\n\n\n\n<p>\u9577\u671f\u9ad8\u5f37\u5ea6\u8a13\u7df4\u5bb9\u6613\u9020\u6210\u95dc\u7bc0\u78e8\u640d\u3002Omega-3\u80fd<strong>\u6e1b\u5c11\u95dc\u7bc0\u6db2\u4e2d\u7684\u708e\u75c7\u56e0\u5b50<\/strong>\uff0c\u6e1b\u8f15\u95dc\u7bc0\u75bc\u75db\u548c\u50f5\u786c\u611f\u3002\u5c0d\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5e38\u898b\u7684\u819d\u84cb\u548c\u80a9\u8180\u554f\u984c\u7279\u5225\u6709\u5e6b\u52a9\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u6700\u4f73Omega-3\u98df\u7269\u4f86\u6e90<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u52d5\u7269\u6027\u4f86\u6e90\uff08EPA+DHA\uff0c\u6700\u6613\u5438\u6536\uff09<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u98df\u7269<\/th><th>\u4efd\u91cf<\/th><th>Omega-3\u542b\u91cf<\/th><\/tr><\/thead><tbody><tr><td>\u4e09\u6587\u9b5a\uff08Atlantic Salmon\uff09<\/td><td>100g<\/td><td>2.2g EPA+DHA<\/td><\/tr><tr><td>\u9bd6\u9b5a\uff08Mackerel\uff09<\/td><td>100g<\/td><td>2.6g EPA+DHA<\/td><\/tr><tr><td>\u6c99\u4e01\u9b5a\uff08Sardines\uff09<\/td><td>100g<\/td><td>1.5g EPA+DHA<\/td><\/tr><tr><td>\u541e\u62ff\u9b5a\uff08Tuna\uff09<\/td><td>100g<\/td><td>0.9g EPA+DHA<\/td><\/tr><tr><td>\u9be1\u9b5a\uff08Herring\uff09<\/td><td>100g<\/td><td>1.7g EPA+DHA<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u690d\u7269\u6027\u4f86\u6e90\uff08ALA\uff0c\u8f49\u5316\u7387\u4f4e\uff09<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e9e\u9ebb\u7c7d\uff08Flaxseed\uff09\uff1a2\u6e6f\u5319\u542b2.3g ALA<\/li>\n<li>\u5947\u4e9e\u7c7d\uff08Chia Seeds\uff09\uff1a2\u6e6f\u5319\u542b3.5g ALA<\/li>\n<li>\u6838\u6843\uff1a30g\u542b2.6g ALA<\/li>\n<li>\u5927\u9ebb\u7c7d\uff08Hemp Seeds\uff09\uff1a3\u6e6f\u5319\u542b2.5g ALA<\/li>\n<\/ul>\n\n\n\n<p>\u26a0\ufe0f \u690d\u7269\u4f86\u6e90\u7684ALA\u9700\u8981\u5728\u9ad4\u5167\u8f49\u5316\u70baEPA\u548cDHA\uff0c<strong>\u8f49\u5316\u7387\u50c5\u7d045-10%<\/strong>\uff0c\u7d20\u98df\u8005\u5efa\u8b70\u984d\u5916\u88dc\u5145\u85fb\u6cb9\uff08Algae Oil\uff09\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u4eba\u5982\u4f55\u5f9e\u65e5\u5e38\u98f2\u98df\u651d\u53d6Omega-3\uff1f<\/h2>\n\n\n\n<p>\u9999\u6e2f\u4eba\u6709\u5f97\u5929\u7368\u539a\u7684\u512a\u52e2\u2014\u2014\u65b0\u9bae\u6d77\u9b5a\u9078\u64c7\u8c50\u5bcc\u3002\u4ee5\u4e0b\u662f\u5be6\u7528\u5efa\u8b70\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u6bcf\u9031\u81f3\u5c112\u6b21<\/strong>\u9078\u64c7\u5bcc\u542bOmega-3\u7684\u9b5a\u985e\uff08\u4e09\u6587\u9b5a\u3001\u9bd6\u9b5a\u3001\u6c99\u7538\u9b5a\uff09<\/li>\n<li>\u8857\u5e02\u6216\u8d85\u5e02\u8cfc\u8cb7<strong>\u65b0\u9bae\u4e09\u6587\u9b5a\u67f3<\/strong>\u84b8\u6216\u70e4\uff0c\u7c21\u55ae\u5065\u5eb7<\/li>\n<li>\u5348\u9910\u9078\u64c7<strong>\u541e\u62ff\u9b5a\u6c99\u5f8b<\/strong>\u4ee3\u66ff\u8089\u985e<\/li>\n<li>\u65e9\u9910\u52a0\u5165<strong>\u6838\u6843\u6216\u5947\u4e9e\u7c7d<\/strong>\u5230\u71d5\u9ea5\u6216yogurt<\/li>\n<li>\u9078\u64c7\u6cb9\u9b5a\u7f50\u982d\uff08\u6c99\u4e01\u9b5a\u3001\u541e\u62ff\u9b5a\uff09\u4f5c\u70ba\u4fbf\u5b9c\u7684\u86cb\u767d\u8cea+Omega-3\u4f86\u6e90<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u9b5a\u6cb9\u88dc\u5145\u5291\uff1a\u5982\u4f55\u9078\u64c7\uff1f<\/h2>\n\n\n\n<p>\u5982\u679c\u98f2\u98df\u4e2dOmega-3\u651d\u53d6\u4e0d\u8db3\uff0c\u9b5a\u6cb9\u88dc\u5145\u5291\u662f\u6700\u65b9\u4fbf\u7684\u89e3\u6c7a\u65b9\u6848\u3002\u9078\u64c7\u6642\u6ce8\u610f\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u95dc\u9375\u6307\u6a19<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>EPA+DHA\u542b\u91cf<\/strong>\uff1a\u6bcf\u7c92\u81f3\u5c11500mg EPA+DHA\uff08\u4e0d\u662f\u7e3d\u9b5a\u6cb9\u91cf\uff09<\/li>\n<li><strong>\u5206\u5b50\u84b8\u993e<\/strong>\uff1a\u78ba\u4fdd\u53bb\u9664\u91cd\u91d1\u5c6c\u548c\u6c61\u67d3\u7269<\/li>\n<li><strong>IFOS\u8a8d\u8b49<\/strong>\uff1a\u7b2c\u4e09\u65b9\u7d14\u5ea6\u548c\u6548\u529b\u9a57\u8b49<\/li>\n<li><strong>rTG\u6216TG\u5f62\u5f0f<\/strong>\uff1a\u6bd4EE\uff08\u4e59\u916f\uff09\u5f62\u5f0f\u5438\u6536\u7387\u9ad870%<\/li>\n<li><strong>\u6297\u6c27\u5316\u6dfb\u52a0<\/strong>\uff1a\u542b\u7dad\u4ed6\u547dE\u9632\u6b62\u6c27\u5316<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u5efa\u8b70\u651d\u53d6\u91cf<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u4e00\u822c\u5065\u5eb7\u7dad\u6301<\/strong>\uff1a\u6bcf\u65e51-2g EPA+DHA<\/li>\n<li><strong>\u904b\u52d5\u54e1\/\u5065\u8eab\u4eba\u58eb<\/strong>\uff1a\u6bcf\u65e52-4g EPA+DHA<\/li>\n<li><strong>\u6d88\u708e\/\u95dc\u7bc0\u554f\u984c<\/strong>\uff1a\u6bcf\u65e53-4g EPA+DHA\uff08\u8aee\u8a62\u91ab\u751f\uff09<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u6700\u4f73\u670d\u7528\u6642\u6a5f<\/h3>\n\n\n\n<p>\u96a8\u9910\u670d\u7528\uff08\u5c24\u5176\u542b\u8102\u80aa\u7684\u4e00\u9910\uff09\uff0c\u53ef\u63d0\u5347\u5438\u6536\u7387\u9054<strong>50-60%<\/strong>\u3002\u907f\u514d\u7a7a\u8179\u670d\u7528\uff0c\u4ee5\u514d\u5f15\u8d77\u9b5a\u8165\u5473\u53cd\u61c9\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Omega-3 vs Omega-6\uff1a\u6bd4\u4f8b\u7684\u91cd\u8981\u6027<\/h2>\n\n\n\n<p>\u73fe\u4ee3\u98f2\u98df\u4e2dOmega-6\uff08\u4f86\u81ea\u690d\u7269\u6cb9\u3001\u52a0\u5de5\u98df\u54c1\uff09\u651d\u53d6\u904e\u591a\uff0c\u5c0e\u81f4Omega-6:Omega-3\u6bd4\u4f8b\u9ad8\u905415:1\u751a\u81f320:1\uff0c\u7406\u60f3\u6bd4\u4f8b\u61c9\u70ba<strong>4:1\u4ee5\u4e0b<\/strong>\u3002<\/p>\n\n\n\n<p>\u904e\u9ad8\u7684Omega-6\u4fc3\u9032\u708e\u75c7\uff0c\u62b5\u6d88Omega-3\u7684\u6297\u708e\u6548\u679c\u3002\u56e0\u6b64\u9664\u4e86\u589e\u52a0Omega-3\u651d\u53d6\uff0c\u9084\u9700\u8981<strong>\u6e1b\u5c11\u52a0\u5de5\u98df\u54c1\u548c\u7cbe\u7149\u690d\u7269\u6cb9<\/strong>\uff08\u7c9f\u7c73\u6cb9\u3001\u8475\u82b1\u6cb9\uff09\u7684\u4f7f\u7528\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5e38\u898b\u554f\u984c\u89e3\u7b54<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u9b5a\u6cb9\u6703\u8b93\u4eba\u589e\u80a5\u55ce\uff1f<\/h3>\n\n\n\n<p>\u4e0d\u6703\u3002\u96d6\u7136\u8102\u80aa\u542b9\u5361\/\u514b\uff0c\u4f46\u6bcf\u65e5\u88dc\u51452-4g\u9b5a\u6cb9\u53ea\u589e\u52a0\u7d0418-36\u5361\u8def\u91cc\uff0c\u5b8c\u5168\u53ef\u4ee5\u5ffd\u7565\u3002\u800c\u4e14Omega-3\u7684\u4ee3\u8b1d\u4fc3\u9032\u6548\u679c\u9060\u8d85\u5176\u5361\u8def\u91cc\u8ca2\u737b\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u7d20\u98df\u8005\u600e\u9ebc\u8fa6\uff1f<\/h3>\n\n\n\n<p>\u9078\u64c7<strong>\u85fb\u6cb9\uff08Algae Oil\uff09<\/strong>\u88dc\u5145\u5291\uff0c\u76f4\u63a5\u63d0\u4f9bEPA\u548cDHA\uff0c\u662f\u9b5a\u6cb9\u7684\u5b8c\u7f8e\u7d20\u98df\u66ff\u4ee3\u54c1\uff0c\u4e14\u4e0d\u542b\u91cd\u91d1\u5c6c\u6c61\u67d3\u98a8\u96aa\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udf71 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