{"id":40501,"date":"2026-08-20T09:13:23","date_gmt":"2026-08-20T01:13:23","guid":{"rendered":"https:\/\/nutrigo.hk\/fitness-cognitive-function-diet-guide\/"},"modified":"2026-08-20T09:13:23","modified_gmt":"2026-08-20T01:13:23","slug":"fitness-cognitive-function-diet-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/fitness-cognitive-function-diet-guide\/","title":{"rendered":"\u5065\u8eab\u8207\u8a8d\u77e5\u529f\u80fd\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u5927\u8166\u71df\u990a\u7b56\u7565\u3001\u63d0\u5347\u5c08\u6ce8\u529b\u98df\u7269\u8207\u79d1\u5b78\u5316\u512a\u5316\u601d\u7dad\u8868\u73fe\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u8a31\u591a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5c08\u6ce8\u65bc\u808c\u8089\u548c\u9ad4\u80fd\u8868\u73fe\uff0c\u537b\u5ffd\u7565\u4e86\u53e6\u4e00\u500b\u95dc\u9375\u5668\u5b98\uff1a\u5927\u8166\u3002\u7814\u7a76\u986f\u793a\uff0c\u904b\u52d5\u8868\u73fe\u4e0d\u50c5\u53d7\u808c\u8089\u529b\u91cf\u5f71\u97ff\uff0c\u66f4\u53d7\u8a8d\u77e5\u529f\u80fd\u4e3b\u5bb0\u2014\u2014\u5c08\u6ce8\u529b\u3001\u53cd\u61c9\u6642\u9593\u3001\u6c7a\u7b56\u80fd\u529b\u3001\u52d5\u4f5c\u5354\u8abf\uff0c\u5168\u90fd\u6e90\u81ea\u5927\u8166\u3002\u6b63\u78ba\u7684\u71df\u990a\u7b56\u7565\u80fd\u540c\u6b65\u512a\u5316\u8eab\u9ad4\u548c\u5927\u8166\u8868\u73fe\uff0c\u8b93\u4f60\u5728\u8a13\u7df4\u548c\u751f\u6d3b\u4e2d\u90fd\u767c\u63ee\u6700\u4f73\u72c0\u614b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u904b\u52d5\u8207\u5927\u8166\u7684\u96d9\u5411\u95dc\u4fc2<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u80fd\u4fc3\u9032<strong>\u8166\u6e90\u6027\u795e\u7d93\u71df\u990a\u56e0\u5b50\uff08BDNF\uff09<\/strong>\u7684\u5206\u6ccc\uff0c\u9019\u662f\u4e00\u7a2e\u4fc3\u9032\u795e\u7d93\u5143\u751f\u9577\u548c\u7a81\u89f8\u53ef\u5851\u6027\u7684\u86cb\u767d\u8cea\uff0c\u88ab\u7a31\u70ba\u300c\u5927\u8166\u7684\u80a5\u6599\u300d\u3002\u540c\u6642\uff0c\u826f\u597d\u7684\u8a8d\u77e5\u529f\u80fd\u4e5f\u80fd\u63d0\u5347\u904b\u52d5\u8868\u73fe\uff1a\u66f4\u5feb\u7684\u53cd\u61c9\u901f\u5ea6\u3001\u66f4\u7cbe\u6e96\u7684\u52d5\u4f5c\u63a7\u5236\u3001\u66f4\u5f37\u7684\u75bc\u75db\u5fcd\u53d7\u529b\u3002\u98f2\u98df\u662f\u9019\u500b\u5faa\u74b0\u4e2d\u7684\u95dc\u9375\u8abf\u7bc0\u5668\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e94\u5927\u5065\u8166\u71df\u990a\u7d20\u8207\u98df\u7269\u4f86\u6e90<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Omega-3 \u8102\u80aa\u9178\uff08DHA\u548cEPA\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5927\u8166\u7d0460%\u7531\u8102\u80aa\u69cb\u6210\uff0c\u5176\u4e2d<strong>DHA<\/strong>\u662f\u795e\u7d93\u7d30\u80de\u819c\u7684\u4e3b\u8981\u6210\u5206\u3002Omega-3\u80fd\u6539\u5584\u795e\u7d93\u8a0a\u865f\u50b3\u905e\u3001\u6e1b\u5c11\u795e\u7d93\u708e\u75c7\u3001\u63d0\u5347\u8a18\u61b6\u529b\u548c\u5b78\u7fd2\u80fd\u529b\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u4e09\u6587\u9b5a<\/strong>\uff1a\u6bcf\u90312-3\u6b21\uff0c\u6bcf\u6b21100-150\u514b<\/li>\n<li><strong>\u6c99\u7538\u9b5a<\/strong>\uff1a\u7d93\u6fdf\u5be6\u60e0\u7684\u512a\u8cea\u4f86\u6e90<\/li>\n<li><strong>\u6838\u6843<\/strong>\uff1a\u690d\u7269\u6027ALA\uff08\u53ef\u90e8\u5206\u8f49\u5316\u70baDHA\uff09<\/li>\n<li><strong>\u4e9e\u9ebb\u7c7d<\/strong>\uff1a\u78e8\u788e\u5f8c\u5438\u6536\u66f4\u4f73<\/li>\n<li><strong>\u9b5a\u6cb9\u88dc\u5145\u5291<\/strong>\uff1a\u6bcf\u65e51-2\u514bEPA+DHA\uff0c\u9078\u64c7\u7d93\u7b2c\u4e09\u65b9\u6aa2\u6e2c\u7684\u54c1\u724c<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u6297\u6c27\u5316\u5291\uff08\u591a\u915a\u548c\u985e\u9ec3\u916e\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u904b\u52d5\u6703\u7522\u751f\u81ea\u7531\u57fa\uff0c\u5927\u8166\u662f\u6c27\u5316\u58d3\u529b\u7684\u9ad8\u5371\u5340\u3002\u6297\u6c27\u5316\u5291\u80fd\u4fdd\u8b77\u795e\u7d93\u5143\u514d\u53d7\u640d\u50b7\uff0c\u4e26\u6539\u5584\u8166\u8840\u6d41\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u85cd\u8393<\/strong>\uff1a\u82b1\u9752\u7d20\u80fd\u8de8\u8d8a\u8840\u8166\u5c4f\u969c\uff0c\u76f4\u63a5\u4fdd\u8b77\u795e\u7d93\u5143<\/li>\n<li><strong>\u9ed1\u6731\u53e4\u529b\uff0870%\u4ee5\u4e0a\uff09<\/strong>\uff1a\u9ec3\u70f7\u9187\u6539\u5584\u8166\u90e8\u8840\u6d41\u548c\u8a8d\u77e5\u529f\u80fd<\/li>\n<li><strong>\u7da0\u8336<\/strong>\uff1a\u5152\u8336\u7d20\u548cL-\u8336\u6c28\u9178\u5354\u540c\u4f5c\u7528\uff0c\u63d0\u5347\u5c08\u6ce8\u529b\u540c\u6642\u4fdd\u6301\u51b7\u975c<\/li>\n<li>\u77f3\u69b4\u3001\u8eca\u5398\u5b50\u3001\u7d05\u83dc\u982d\uff1a\u5bcc\u542b\u591a\u915a\uff0c\u652f\u63f4\u8166\u8840\u7ba1\u5065\u5eb7<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. B\u65cf\u7dad\u4ed6\u547d\uff08\u5c24\u5176B6\u3001B9\u3001B12\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u65cf\u7dad\u4ed6\u547d\u53c3\u8207\u795e\u7d93\u50b3\u5c0e\u7269\u8cea\u5408\u6210\uff0c\u7f3a\u4e4f\u6703\u5c0e\u81f4\u75b2\u52de\u3001\u60c5\u7dd2\u4f4e\u843d\u548c\u8a8d\u77e5\u4e0b\u964d\u3002\u9999\u6e2f\u4eba\u666e\u904d\u7f3a\u4e4fB12\uff08\u5c24\u5176\u7d20\u98df\u8005\uff09\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B12<\/strong>\uff1a\u52d5\u7269\u6027\u98df\u7269\u7368\u6709\u2014\u2014\u725b\u8089\u3001\u96de\u86cb\u3001\u829d\u58eb\u3001\u5976\u985e<\/li>\n<li><strong>B6<\/strong>\uff1a\u96de\u8089\u3001\u9b5a\u985e\u3001\u99ac\u9234\u85af\u3001\u9999\u8549<\/li>\n<li><strong>\u8449\u9178\uff08B9\uff09<\/strong>\uff1a\u6df1\u7da0\u8272\u852c\u83dc\u3001\u8c46\u985e\u3001\u9c77\u68a8<\/li>\n<li><strong>B\u96dc\u88dc\u5145\u5291<\/strong>\uff1a\u9ad8\u5f37\u5ea6\u8a13\u7df4\u8005\u53ef\u8003\u616e\u6bcf\u65e5\u88dc\u5145<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u9382\uff08Magnesium\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u9382\u53c3\u8207300+\u7a2e\u751f\u5316\u53cd\u61c9\uff0c\u5c0d\u795e\u7d93\u50b3\u5c0e\u3001\u60c5\u7dd2\u8abf\u7bc0\u3001\u7761\u7720\u54c1\u8cea\u81f3\u95dc\u91cd\u8981\u3002\u9999\u6e2f\u98f2\u98df\u666e\u904d\u9382\u651d\u53d6\u4e0d\u8db3\uff0c\u904b\u52d5\u66f4\u6703\u52a0\u901f\u6d41\u5931\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5357\u74dc\u7c7d<\/strong>\uff1a\u6bcf30\u514b\u542b150mg\u9382<\/li>\n<li><strong>\u9ed1\u6731\u53e4\u529b<\/strong>\uff1a\u53c8\u4e00\u500b\u5403\u9ed1\u6731\u53e4\u529b\u7684\u7406\u7531<\/li>\n<li><strong>\u83e0\u83dc\u548c\u745e\u58eb\u751c\u83dc<\/strong>\uff1a\u716e\u719f\u5f8c\u9382\u542b\u91cf\u6fc3\u7e2e<\/li>\n<li><strong>\u674f\u4ec1\u548c\u8170\u679c<\/strong>\uff1a\u5065\u5eb7\u96f6\u98df\u9078\u64c7<\/li>\n<li><strong>\u9382\u88dc\u5145\u5291<\/strong>\uff1a\u7518\u6c28\u9178\u9382\u6216\u6ab8\u6aac\u9178\u9382\u7761\u524d\u670d\u7528\uff0c\u6539\u5584\u7761\u7720<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u81bd\u9e7c\uff08Choline\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u81bd\u9e7c\u662f\u5408\u6210\u4e59\u9170\u81bd\u9e7c\uff08\u8a18\u61b6\u548c\u808c\u8089\u63a7\u5236\u7684\u95dc\u9375\u795e\u7d93\u50b3\u5c0e\u7269\u8cea\uff09\u7684\u539f\u6599\u3002\u7f3a\u4e4f\u6703\u5f71\u97ff\u8a18\u61b6\u529b\u548c\u808c\u8089\u5354\u8abf\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u96de\u86cb<\/strong>\uff1a\u4e00\u96bb\u86cb\u9ec3\u542b147mg\u81bd\u9e7c\uff0c\u4f54\u6bcf\u65e5\u9700\u6c4230%<\/li>\n<li><strong>\u725b\u809d<\/strong>\uff1a\u81bd\u9e7c\u4e4b\u738b\uff0c\u4f46\u9700\u9069\u91cf<\/li>\n<li><strong>\u4e09\u6587\u9b5a\u548c\u9c48\u9b5a<\/strong>\uff1a\u517c\u5177Omega-3\u548c\u81bd\u9e7c<\/li>\n<li><strong>\u897f\u862d\u82b1\u548c\u6930\u83dc\u82b1<\/strong>\uff1a\u690d\u7269\u6027\u4f86\u6e90<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u8a13\u7df4\u524d\u5f8c\u7684\u5927\u8166\u71df\u990a\u7b56\u7565<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d\uff0860-90\u5206\u9418\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u76ee\u6a19<\/strong>\uff1a\u63d0\u5347\u5c08\u6ce8\u529b\u3001\u53cd\u61c9\u6642\u9593\u548c\u6c7a\u7b56\u80fd\u529b<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5496\u5561\u56e0<\/strong>\uff1a3-6mg\/kg\u9ad4\u91cd\uff0870kg\u8005\u7d04200-400mg\uff09\uff0c\u63d0\u5347\u8b66\u89ba\u6027\u548c\u8010\u529b<\/li>\n<li><strong>L-\u8336\u6c28\u9178<\/strong>\uff1a\u8207\u5496\u5561\u56e01:2\u6bd4\u4f8b\uff08100mg\u8336\u6c28\u9178\u914d200mg\u5496\u5561\u56e0\uff09\uff0c\u4fdd\u6301\u5c08\u6ce8\u4f46\u4e0d\u7126\u616e<\/li>\n<li><strong>\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a\u71d5\u9ea5\u3001\u8543\u85af\uff0c\u7a69\u5b9a\u8840\u7cd6\u4f9b\u61c9\u5927\u8166\u80fd\u91cf<\/li>\n<li><strong>\u9999\u8549<\/strong>\uff1a\u542b\u7dad\u4ed6\u547dB6\u548c\u9240\uff0c\u652f\u63f4\u795e\u7d93\u50b3\u5c0e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c\uff0830\u5206\u9418\u5167\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u76ee\u6a19<\/strong>\uff1a\u652f\u63f4\u795e\u7d93\u6062\u5fa9\u548cBDNF\u5408\u6210<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u512a\u8cea\u86cb\u767d\u8cea<\/strong>\uff1a20-40\u514b\uff0c\u542b\u5b8c\u6574\u6c28\u57fa\u9178\u8b5c\u652f\u63f4\u795e\u7d93\u4fee\u5fa9<\/li>\n<li><strong>\u6297\u6c27\u5316\u6c34\u679c<\/strong>\uff1a\u85cd\u8393\u3001\u8eca\u5398\u5b50\u6e1b\u5c11\u904b\u52d5\u8a98\u767c\u7684\u6c27\u5316\u58d3\u529b<\/li>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a\u5feb\u901f\u88dc\u5145\u5927\u8166\u7cd6\u539f\u5132\u5099<\/li>\n<li><strong>\u8591\u9ec3\u5976\u6614<\/strong>\uff1a\u8591\u9ec3\u7d20\u6709\u795e\u7d93\u4fdd\u8b77\u4f5c\u7528\uff0c\u8207\u9ed1\u80e1\u6912\u540c\u98df\u5438\u6536\u7387\u63d0\u53472000%<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u6539\u5584\u8a8d\u77e5\u8868\u73fe\u7684\u65e5\u5e38\u98f2\u98df\u6a21\u5f0f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u5730\u4e2d\u6d77\u5f0f\u98f2\u98df<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u591a\u9805\u7814\u7a76\u8b49\u5be6\u5730\u4e2d\u6d77\u98f2\u98df\u80fd\u964d\u4f4e\u8a8d\u77e5\u8870\u9000\u98a8\u96aa\u3001\u6539\u5584\u8a18\u61b6\u529b\u3002\u6838\u5fc3\u539f\u5247\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6a44\u6b16\u6cb9\u70ba\u4e3b\u8981\u8102\u80aa\u4f86\u6e90<\/li>\n<li>\u6bcf\u90312-3\u6b21\u6df1\u6d77\u9b5a\u985e<\/li>\n<li>\u5927\u91cf\u65b0\u9bae\u852c\u83dc\u548c\u6c34\u679c<\/li>\n<li>\u9069\u91cf\u5805\u679c\u548c\u8c46\u985e<\/li>\n<li>\u9650\u5236\u7d05\u8089\u548c\u52a0\u5de5\u98df\u54c1<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">MIND\u98f2\u98df\uff08Mediterranean-DASH Intervention for Neurodegenerative Delay\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u5c08\u70ba\u8166\u5065\u5eb7\u8a2d\u8a08\u7684\u98f2\u98df\u6a21\u5f0f\uff0c\u5f37\u8abf\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bcf\u65e5\u6df1\u7da0\u8272\u852c\u83dc\uff08\u83e0\u83dc\u3001\u7fbd\u8863\u7518\u85cd\uff09<\/li>\n<li>\u6bcf\u9031\u81f3\u5c115\u4efd\u5805\u679c<\/li>\n<li>\u6bcf\u9031\u81f3\u5c112\u4efd\u8393\u985e\u6c34\u679c<\/li>\n<li>\u6bcf\u9031\u81f3\u5c111\u6b21\u6df1\u6d77\u9b5a<\/li>\n<li>\u56b4\u683c\u9650\u5236\u725b\u6cb9\u3001\u829d\u58eb\u3001\u6cb9\u70b8\u98df\u54c1<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u50b7\u5bb3\u5927\u8166\u7684\u98df\u7269\u548c\u7fd2\u6163<\/h2>\n\n\n\n<ul 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href=\"https:\/\/nutrigo.hk\/en\/sleep-and-performance-diet\/\">\u7761\u7720\u8207\u904b\u52d5\u8868\u73fe\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u52a9\u7720\u71df\u990a\u7b56\u7565<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/fitness-and-caffeine-guide\/\">\u5065\u8eab\u8207\u5496\u5561\u56e0\u5b8c\u5168\u6307\u5357\uff1a\u5496\u5561\u56e0\u6548\u76ca\u8207\u4f7f\u7528\u6642\u6a5f<\/a><\/li>\n<li><a href=\"https:\/\/nutrigo.hk\/en\/focus-boosting-diet\/\">\u5065\u8eab\u8207\u5c08\u6ce8\u529b\u63d0\u5347\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u5927\u8166\u71df\u990a\u7b56\u7565<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u8a31\u591a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5c08\u6ce8\u65bc\u808c\u8089\u548c\u9ad4\u80fd\u8868\u73fe\uff0c\u537b\u5ffd\u7565\u4e86\u53e6\u4e00\u500b\u95dc\u9375\u5668\u5b98\uff1a\u5927\u8166\u3002\u7814\u7a76\u986f\u793a\uff0c\u904b\u52d5\u8868\u73fe\u4e0d\u50c5\u53d7\u808c\u8089\u529b\u91cf\u5f71\u97ff\uff0c\u66f4\u53d7 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