绱借浜哄寰磋锛

澶夸锛

1藉澶ュ诲瀹堕芥骞翠汉ヨ濂剁被锛杩浜椋╁╀ぇ诧╀楂哄

2绉瀛绱椋骞朵浼瀵规哄灞璐㈠奖锛浣涔涓姣濂剁被磋芥楂哄涓绉瀛绱椋浼瀹充汉哄

3杩椋绫昏澶瀹冲ュ悍锛姣ぉ涓涓浮冲ご澶у涓冲

4哄楂浜虹兢涓椋姣渚纭稿撮锛骞朵涓虹椋瀵艰翠楂哄锛变椋村板甯浜杈惧藉灞姘楂跺ョ兢浣涓存轰拌ソ层

5绱椋瀹规缂轰ュ荤缁寸绱D缁寸绱B12锛ラ╃椋锛椤绘瀵瑰伴澶琛ュ

界剁澶у颁汉浠氨琚测涓瑕涓芥椋浠涔借涓光锛浣浠涓芥寰澶浜哄轰绉风╃椋

浜у杩姝ワ椋渚搴ヨ瓒筹ヨ绫昏璧风绉绉ュ悍ｆ浜浠ｇぞ浼浜㈢垛澶瀹冲ュ悍锛涓浼间氨浜涓绉缁瀵瑰ュ悍蹇点

绱椋纭寰澶浼癸浣骞堕ㄥ缇瀹ｆ椋浜哄寰浼涓惧哄澶╃椋憋杩浜瑙逛腑惧瀛ㄤ浜璋锛绱芥楂哄渚挎浜璇腑涓°

瀹涓锛浠ョ涓轰富瀹ㄥ绱村ソ╋变ぇ垮缁存ら介瑕澶ч借川纾疯锛ヨ濂剁被锛姝ｆ╀楂哄

涓借ュ诲浼甯涓藉姘抽锛绗锛2016锛衡骞宠　抽妯″澶х搴淇浜轰ュ婚瑕ュ悍虹椋╁锋钩琛¤抽妯″烘锛姣ぉ抽搴胺被姘存绫汇绂介奔濂剁被澶ц绫荤椋┾[1]

缇界US News惧娆′妇浣抽璋扁锛璇峰浣ュ诲涓瀹跺绉椋璋辫琛涓涓缁寸璇扮缁浜14ュ锛38绉绫诲椋璋辫ヨ锛朵腑锛叉不楂琛DASH椋璋辩户缁DASH椋璋辩稿楂辫濂跺跺楸艰涓绫荤姣渚锛绾㈣锛灏锛堕ギ[2]

骞翠汉韬灏ㄤ匡浣借川浠ｈ阿澶т瑙ｄ唬璋瑕ヨ冻澶浼璐ㄨ借川ユ弧瓒抽瑕锛绫诲濂舵妞╂ч╁村浜告朵姘ㄥ洪搁姣浜轰借川

ㄨ绁缁涓电７害惰川17锝20%锛瀵瑰ぇ绁缁郴缁姝ｅ父杩杞冲抽瑕锛蹇褰㈡杩绋涓缂虹瀛╄川ㄨ缁澶ч娈跨裤濠村辜挎舵锛瓒崇纾疯瀵规哄插ぇ瑁ㄧ锛楸艰楦¤璐ㄧ纾疯ユ

澶у榧ュ荤DHA锛浜浜纰冲革宸茶璇澶ц瑙缃叉锛寰澶濠村辜块瀛濡ㄥュ荤绛浜у涓瑰坊DHA锛娣辨捣楸肩被DHA澶╃舵ユ

绫诲ㄧ╁芥渚浜轰蹇椤荤锛缂洪ц传琛浼澶ц渚姘т瓒筹褰卞瀛╁瀛藉

缁寸绱B12淮绁缁绾㈢姝ｅ父界瑕ュ荤锛涔介杩ㄧ╂чヨ寰锛濂舵浣崇缁寸绱B12ユ界跺甸荤被涓缁寸绱B12锛浣寰捐浜轰告跺╃ㄣ瀹楠琛ㄦ充娇澶чュ甸荤被锛浜轰缁寸绱B12娲绘т朵瓒炽[3]

缁间杩帮ュㄧ╂ч╁澶ц垮插锋瑕锛ㄥぉ姘村钩涓楂哄瑕娈点[4, 5, 6, 7, 8, 9]

涓借ュ诲浼ㄣ瀛濡濂宠抽涓瑰锛瀛涓搴褰澧濂躲楸笺绂姐ワ告骞翠汉锛瀛濡姣ぉ搴澶20锝50绾㈣锛姣ㄥ1锝2娆″ㄧ╁琛娑诧瀛涓寮濮姣ぉ澧200濂跺楸笺绂姐辫50g锛姣ㄩ2锝3娆℃繁娴烽奔绫汇[1]

濡娌℃涓涓ュ诲瀵硷绾椋炬弧瓒充汉浣ュ婚姹

涓借ュ诲浼姣ㄥ楸280锝525锛绂借280锝525锛绫280锝350锛骞冲姣ぉラ奔绂姐婚120锝200濡瑙寰板お剧瑙ｇ璇锛姣ぉ涓涓浮冲ご澶у涓冲

浜虹被杩浜茬╃┿跨寸甸跨被ㄧ╅戒弗肩绱椋锛澶灏版椋灏╃椋уㄧ┿浜虹被韬缁涔烽灏ゅ绱椋╃锛浠病缇涓锛涔娌℃瀛椹宸ㄥぇ茶锛浠娑垮害涓韩楂姣渚娑茬pH笺寰╃绛锛戒涔ㄧ╁椋ㄧ╀达杩浜借〃浠缁浜ょ椋┿

椋璋辫冻澶涓板澶凤椋姣渚锛界姝ｄ浜轰ュ悍杩孩褰舵瀹冲ュ悍锛浣涓ユ肩绱椋涔峰ュ荤缂轰ｄ绉剧锛朵腑灏卞绁缁郴缁

2016骞11锛婀涓浣71宀骞寸锋э浠ュ2015骞12锛婀涓浣75宀骞村コэ涓やｈ芥变挎绱椋锛ｄ浜璐楂浜ユцэ琛ㄧ虹被浼间村躲[10, 11]

板害ュ涓渚55宀峰缂轰淮绱B12ｄヤ澶绯荤患寰锛璧拌矾锛搁ㄨ〃电‖婊[12]

2013骞达缇藉宸涓涓ユ肩椋7宀峰ユу辨け璋蹭ュ婚妫ュ浠杩ｆ宸ㄥ辜绾㈢ц传琛[13]

濂藉ㄦ浠ュ昏ˉ锛绱椋瀹规缂轰ュ荤缁寸绱D缁寸绱B12锛濂藉ㄥ荤瀵间ㄨュ昏ˉュ讥琛ヨ浜浠╀腑涓瓒崇ュ荤

浠ラ涓轰锛浼ㄧワ缂洪ц传琛瀵硅韩浣卞甯稿法澶э瀛濡璐存涓ラ褰卞跨韬哄层浣抽╂ユㄧ╄琛娑蹭腑琛绾㈢锛妞╂ч╀腑ュ氨浣杩捐浜轰告跺╃绱椋″棰澶琛ラ

煎涓璁稿瀹ｇО绱芥楂哄缃甯涓芥颁涓椤硅卞界绌讹绌剁璁′8170浜哄10宀剁哄版骞村楗跺点绌剁剧ず锛10宀舵哄瓒楂锛30宀舵涓虹椋芥у氨瓒澶с[14]

浣棣锛璇ョ绌朵腑绱椋涓讳绾1/3骞朵缁楦¤楸艰锛涓ユ肩椋

舵锛楂哄浜虹兢村惧╃椋锛涓浠ｈ〃╃椋灏辫戒娇浜烘哄楂杩灏卞ソ姣瑗挎藉涓虹濂瑰烘у韫ㄤ涔惧逛汉锛涓芥ㄤ妯′豢寰涔涓浼浣胯繁缇

纭璁稿楂哄浜哄＋╀绱椋锛绱椋涔纭涓灏浼癸浣瑕璇村绱借浜轰灏卞寰杩圭璋变

璧

1. 涓藉姘抽瀹圭绔 http://dg.cnsoc.org/

2. US News浣抽璋扁缃椤

http://health.usnews.com/wellness/food/slideshows/us-news-38-best-diets-overall

3. Watanabe F. Vitamin B12 sources and bioavailability. ExpBiol Med (Maywood). 2007 Nov;232(10):1266-74.

4. Vogiatzoglou A, Smith AD, Nurk E, et al. Dietary sources of vitamin B-12 and their association with plasma vitamin B-12 concentrations in the general population: the Hordal and Homocysteine Study. Am J Clin Nutr 2009. 89(4): 1078-1087

5. Sanders TA. Vegetarian diets and children. Pediatr Clin North Am. 1995 Aug; 42(4): 955-65.

6. Gille D, Schmid A. Vitamin B12 in meat and dairy products. Nutr Rev. 2015 Feb; 73(2): 106-15. doi:10.1093/nutrit/nuu011.

7. Donovan UM, Gibson RS. Iron and zinc status of young women aged 14 to 19 years consuming vegetarian and omnivorous diets. J Am Coll Nutr, 1995; 14(5): 463

8. Rosell MS, Lloyd-Wright Z, Appleby PN, Sanders TA, Allen NE, Key TJ. Long-chain n-3 polyunsaturated fatty acids in plasma in British meat-eating, vegetarian, and vegan men. Am J Clin Nutr. 2005 Aug;82(2):327-34.

9. Kornsteiner M, Singer I, Elmadfa I. Very low n-3 long-chain polyunsaturated fatty acid status in Austrian vegetariansand vegans. Ann Nutr Metab. 2008;52(1):37-47. doi: 10.1159/000118629. Epub 2008 Feb 28.

10. 71宀插30澶骞村绱椋楹诲村

http://hunan.ifeng.com/a/20161123/5169862_0.shtml

11. 濞. 1渚绱椋浼村楂浜ユцх浜虹ょ[J].ㄧょ,2016,(18):1941-1942.

12. Kumar S. Vitamin B12 deficiency presenting with an acute reversible extrapyramidal syndrome. Neurol India. 2004 Dec;52(4):507-9.

13. Crawford JR, Say D. Vitamin B12 deficiency presenting as acute ataxia. BMJ Case Rep.2013 Mar 26;2013. pii: bcr2013008840. doi: 10.1136/bcr-2013-008840.

14. Gale CR, Deary IJ, Schoon I, Batty GD. IQ in childhood and vegetarianism in adulthood: 1970 British cohort study. BMJ. 2007 Feb 3;334(7587):245. Epub 2006 Dec 15.