{"id":39644,"date":"2026-08-05T15:20:21","date_gmt":"2026-08-05T07:20:21","guid":{"rendered":"https:\/\/www.eatologyasia.com\/%e9%81%8b%e5%8b%95%e7%87%9f%e9%a4%8a%ef%bc%9a%e7%b4%a0%e9%a3%9f%e8%88%87%e7%b4%94%e7%b4%a0\/"},"modified":"2026-08-05T15:20:21","modified_gmt":"2026-08-05T07:20:21","slug":"%e9%81%8b%e5%8b%95%e7%87%9f%e9%a4%8a%ef%bc%9a%e7%b4%a0%e9%a3%9f%e8%88%87%e7%b4%94%e7%b4%a0","status":"publish","type":"post","link":"https:\/\/www.eatologyasia.com\/zh\/%e9%81%8b%e5%8b%95%e7%87%9f%e9%a4%8a%ef%bc%9a%e7%b4%a0%e9%a3%9f%e8%88%87%e7%b4%94%e7%b4%a0\/","title":{"rendered":"\u904b\u52d5\u71df\u990a\uff1a\u7d20\u98df\u8207\u7d14\u7d20"},"content":{"rendered":"\n

\u4e86\u89e3\u4e8b\u5be6\uff1a\u7d20\u98df\/\u7d14\u7d20\u904b\u52d5\u71df\u990a<\/strong><\/em><\/h4>\n\n\n\n

\u96a8\u8457\u63d0\u4f9b\u9ad8\u5f37\u5ea6\u8a13\u7df4\u7684\u7cbe\u54c1\u5065\u8eab\u623f\u65e5\u76ca\u666e\u53ca\uff0c\u9ad8\u8868\u73fe\u904b\u52d5\u4e0d\u518d\u53ea\u662f\u7cbe\u82f1\u904b\u52d5\u54e1\u7684\u5c08\u5229\u3002\u4f46\u907a\u61be\u7684\u662f\uff0c\u4e26\u975e\u6211\u5011\u6bcf\u500b\u4eba\u90fd\u80fd\u64c1\u6709\u5c08\u5c6c\u7684\u71df\u990a\u5e2b\u548c\u4e3b\u5eda\uff0c\u70ba\u6211\u5011\u70f9\u98ea\u80fd\u63d0\u5347\u904b\u52d5\u8868\u73fe\u548c\u6062\u5fa9\u7684\u7368\u7279\u9910\u9ede\u3002\u7279\u5225\u662f\u7d20\u98df\u8005\u548c\u7d14\u7d20\u98df\u8005\uff0c\u53ef\u80fd\u6703\u56e0\u98f2\u98df\u76f8\u95dc\u554f\u984c\u800c\u611f\u5230\u71df\u990a\u4e0d\u8db3\u3002\u5982\u679c\u60a8\u89ba\u5f97\u9019\u807d\u8d77\u4f86\u50cf\u60a8\uff0c\u90a3\u9ebc\u9019\u88e1\u6709\u5e7e\u4ef6\u4e8b\u9700\u8981\u8a18\u4f4f\u3002 <\/p>\n\n\n\n

\u6211\u5403\u5920\u4e86\u55ce\uff1f <\/strong><\/em><\/h4>\n\n\n\n

\u60a8\u6240\u9700\u7684\u80fd\u91cf\uff08\u5373\u5361\u8def\u91cc\uff09\u91cf\u5f88\u5927\u7a0b\u5ea6\u4e0a\u53d6\u6c7a\u65bc\u8eab\u9ad4\u7d44\u6210\u3001\u6027\u5225\u3001\u904b\u52d5\u985e\u578b\u4ee5\u53ca\u8a13\u7df4\u5f37\u5ea6\u3002\u4f8b\u5982\uff0c\u529b\u91cf\u6216\u7206\u767c\u529b\u578b\u904b\u52d5\u54e1\u53ef\u80fd\u6703\u50be\u5411\u65bc\u5403\u66f4\u591a\u4f86\u4ee5\u5efa\u7acb\u7626\u808c\u8089\u7d44\u7e54\uff0c\u800c\u8010\u529b\u8dd1\u8005\u6216\u81ea\u884c\u8eca\u624b\u53ef\u80fd\u53ea\u5403\u525b\u597d\u8db3\u5920\u88dc\u511f\u904b\u52d5\u6d88\u8017\u7684\u5361\u8def\u91cc\uff0c\u4ee5\u7dad\u6301\u8f03\u4f4e\u7684\u9ad4\u91cd\uff08\u7acb\u5834\u6587\u4ef6\uff0c2016\uff09\u3002\u7121\u8ad6\u60a8\u7684\u80fd\u91cf\u9700\u6c42\u5982\u4f55\uff0c\u7d20\u98df\u8005\u548c\u7d14\u7d20\u98df\u8005\u53ef\u80fd\u6703\u767c\u73fe\u651d\u53d6\u8db3\u5920\u7684\u5361\u8def\u91cc\u66f4\u52a0\u56f0\u96e3\uff0c\u56e0\u70ba\u4ed6\u5011\u7684\u98f2\u98df\u901a\u5e38\u71b1\u91cf\u5bc6\u5ea6\u8f03\u4f4e\u3002\u5982\u679c\u60a8\u767c\u73fe\u81ea\u5df1\u7d93\u5e38\u611f\u5230\u98e2\u9913\uff0c\u6216\u8005\u5728\u904b\u52d5\u5f8c\u7d93\u5e38\u611f\u5230\u75b2\u52de\uff0c\u6574\u5929\u96a8\u8eab\u651c\u5e36\u96f6\u98df\u53ef\u80fd\u6703\u6709\u6240\u5e6b\u52a9\u3002\u6df7\u5408\u5805\u679c\u3001\u4e7e\u679c\u3001\u5065\u5eb7\u7684\u6df7\u5408\u5805\u679c\u96f6\u98df\u3001\u5168\u9ea5\u9905\u4e7e\u548c\u5976\u916a\uff08\u9069\u5408\u7d20\u98df\u8005\uff09\u90fd\u662f\u4e0d\u932f\u7684\u9078\u64c7\u3002\u53e6\u4e00\u7a2e\u589e\u52a0\u80fd\u91cf\u651d\u5165\u7684\u65b9\u6cd5\u662f\u559d\u5361\u8def\u91cc\uff01\u4f8b\u5982\uff0c\u7528\u51b7\u51cd\u5168\u6c34\u679c\uff08\u548c\/\u6216\u852c\u83dc\uff09\u52a0\u4e0a\u5927\u8c46\/\u6930\u5b50\/\u725b\u5976\u6216\u9178\u5976\u57fa\u5e95\u88fd\u6210\u7684\u601d\u6155\u96ea\uff0c\u662f\u60a8\u6574\u5929\u90fd\u53ef\u4ee5\u98f2\u7528\u7684\u3002\u52a0\u5165\u4e00\u4e9b\u5c0f\u9ea5\u80da\u82bd\u6216\u4e9e\u9ebb\u7c7d\u7c89\u4ee5\u589e\u52a0\u7e96\u7dad\uff01 <\/p>\n\n\n\n

\u78b3\u6c34\u5316\u5408\u7269<\/strong><\/em><\/h4>\n\n\n\n

\u6b63\u5982\u6211\u5011\u5728\u300a\u904b\u52d5\u71df\u990a\uff1a\u78b3\u6c34\u5316\u5408\u7269\u300b\u90e8\u843d\u683c\u6587\u7ae0\u4e2d\u63d0\u5230\u7684\uff0c\u78b3\u6c34\u5316\u5408\u7269\u662f\u6211\u5011\u904b\u52d5\u671f\u9593\u8eab\u9ad4\u7684\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\u3002\u5c0d\u904b\u52d5\u54e1\u4f86\u8aaa\u597d\u6d88\u606f\u662f\uff0c\u7d20\u98df\/\u7d14\u7d20\u98f2\u98df\u76f8\u5c0d\u800c\u8a00\u78b3\u6c34\u5316\u5408\u7269\u8f03\u9ad8\uff0c\u9019\u53ef\u4ee5\u70ba\u60a8\u7684\u808c\u8089\u809d\u91a3\u5132\u5b58\u63d0\u4f9b\u66f4\u5927\u7684\u8010\u529b\u3002\u7136\u800c\uff0c\u503c\u5f97\u7279\u5225\u6ce8\u610f\u7684\u662f\u60a8\u5728\u904b\u52d5\u524d\u651d\u5165\u7684\u78b3\u6c34\u5316\u5408\u7269\u985e\u578b\uff0c\u56e0\u70ba\u9ad8\u7e96\u7dad\u98df\u7269\uff08\u5305\u62ec\u5927\u591a\u6578\u6c34\u679c\u548c\u852c\u83dc\uff09\u53ef\u80fd\u6703\u589e\u52a0\u904b\u52d5\u671f\u9593\u80c3\u8178\u9053\u554f\u984c\u7684\u6a5f\u7387\uff0c\u5c24\u5176\u662f\u5728\u6bd4\u8cfd\u6216\u6d3b\u52d5\u671f\u9593\u4f34\u96a8\u8457\u7dca\u5f35\u60c5\u7dd2\u6642\u3002 <\/p>\n\n\n\n

\u86cb\u767d\u8cea<\/strong><\/em><\/h4>\n\n\n\n

\u5728\u300a\u904b\u52d5\u71df\u990a\uff1a\u86cb\u767d\u8cea\u300b\u90e8\u843d\u683c\u6587\u7ae0\u4e2d\uff0c\u6211\u5011\u5df2\u7d93\u8aaa\u904e\uff0c\u5e73\u5747\u5065\u5eb7\u7684\u6210\u5e74\u4eba\u6bcf\u5929\u6bcf\u516c\u65a4\u9ad4\u91cd\u5927\u7d04\u9700\u8981 1 – 1.2 \u516c\u514b\u7684\u86cb\u767d\u8cea\uff0c\u800c\u91cd\u91cf\u8a13\u7df4\u904b\u52d5\u54e1\u53ef\u80fd\u9700\u8981\u9ad8\u9054 1.5 – 2g\/kg\/day\u3002\u96d6\u7136\u9019\u5c0d\u5927\u591a\u6578\u4eba\u4f86\u8aaa\u7d55\u5c0d\u6b63\u78ba\uff0c\u4f46\u7d20\u98df\u8005\u548c\u7d14\u7d20\u98df\u8005\u5be6\u969b\u4e0a\u9700\u8981\u5c07\u86cb\u767d\u8cea\u651d\u5165\u91cf\u518d\u589e\u52a0 10% \u5de6\u53f3\uff0c\u9054\u5230 1.3 – 2.2g\/kg\/day\uff08\u52a0\u62ff\u5927\u71df\u990a\u5e2b\u5354\u6703 Dietitians of Canada, 2013\uff09\u3002\u9019\u662f\u56e0\u70ba\u6211\u5011\u7684\u8eab\u9ad4\u7121\u6cd5\u50cf\u6d88\u5316\u52d5\u7269\u86cb\u767d\u8cea\u90a3\u6a23\u6709\u6548\u5730\u6d88\u5316\u548c\u5438\u6536\u690d\u7269\u86cb\u767d\u8cea\u3002\u9664\u6b64\u4e4b\u5916\uff0c\u67d0\u4e9b\u690d\u7269\u86cb\u767d\u8cea\u5728 20 \u7a2e\u80fa\u57fa\u9178\u4e2d\u7684\u67d0\u4e00\u7a2e\u542b\u91cf\u53ef\u80fd\u8f03\u4f4e\uff0c\u800c\u80fa\u57fa\u9178\u662f\u86cb\u767d\u8cea\u7684\u69cb\u6210\u8981\u7d20\uff08\u4f8b\u5982\uff0c\u8c46\u985e\u901a\u5e38\u5728\u7532\u786b\u80fa\u9178\u65b9\u9762\u7684\u542b\u91cf\u8f03\u4f4e\uff09\u3002\u56e0\u6b64\uff0c\u91cd\u8981\u7684\u662f\u8981\u5f9e\u591a\u7a2e\u4f86\u6e90\u651d\u53d6\uff0c\u800c\u4e0d\u662f\u50c5\u4f9d\u8cf4\u8c46\u8150\u6216\u82b1\u751f\u4f86\u7372\u53d6\u86cb\u767d\u8cea\u3002\u76ee\u6a19\u662f\u651d\u53d6\u8c46\u8150\/\u5927\u8c46\u88fd\u54c1\u3001\u7a2e\u5b50\u3001\u6241\u8c46\u3001\u5168\u7a40\u7269\u3001\u6df7\u5408\u5805\u679c\uff0c\u751a\u81f3\u662f\u4eba\u9020\u8089\u7684\u6df7\u5408\u7269<\/p>\n\n\n\n

\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea<\/strong><\/em><\/h4>\n\n\n\n

\u7dad\u751f\u7d20 B12\uff1a<\/span><\/em>
\u96d6\u7136\u9019\u4e0d\u662f\u91dd\u5c0d\u904b\u52d5\u54e1\u7684\uff0c\u4f46\u503c\u5f97\u91cd\u7533\u7684\u662f\uff0c\u7dad\u751f\u7d20 B12 \u5c0d\u6211\u5011\u7684\u8eab\u9ad4\u6a5f\u80fd\u81f3\u95dc\u91cd\u8981\uff0c\u4f46\u6211\u5011\u53ea\u80fd\u5f9e\u52d5\u7269\u4f86\u6e90\u7372\u5f97\u5b83\u3002\u5982\u679c\u60a8\u4e0d\u5403\u86cb\u6216\u5976\u88fd\u54c1\uff0c\u670d\u7528\u81b3\u98df\u88dc\u5145\u5291\u6216\u98df\u7528\u5f37\u5316 B12 \u7684\u98df\u7269\u975e\u5e38\u91cd\u8981\u3002 

\u9435\u8cea<\/em>\uff1a<\/span>
\u9435\u8cea\u5c0d\u904b\u52d5\u54e1\u5c24\u5176\u91cd\u8981\uff0c\u56e0\u70ba\u5b83\u6709\u52a9\u65bc\u7dad\u6301\u808c\u8089\u529f\u80fd\u4e26\u53ef\u6e1b\u5c11\u6062\u5fa9\u671f\u9593\u7684\u75b2\u52de\u3002\u56e0\u70ba\u6211\u5011\u7684\u8eab\u9ad4\u7121\u6cd5\u50cf\u5438\u6536\u52d5\u7269\u6027\u9435\u8cea\u90a3\u6a23\u6709\u6548\u5730\u5438\u6536\u690d\u7269\u6027\u9435\u8cea\uff08\u4e5f\u7a31\u70ba\u975e\u8840\u57fa\u8cea\u9435 non-heme iron\uff09\uff0c\u6211\u5011\u901a\u5e38\u5efa\u8b70\u7d20\u98df\u8005\/\u7d14\u7d20\u98df\u8005\u651d\u5165\u9ad8\u65bc\u6b63\u5e38\u5efa\u8b70\u6bcf\u65e5\u651d\u53d6\u91cf\uff08RDA\uff09\u7684\u6c34\u5e73\u3002\u8c46\u985e\u3001\u8c46\u79d1\u690d\u7269\u3001\u5927\u8c46\u88fd\u54c1\u3001\u5168\u7a40\u7269\u548c\u5f37\u5316\u7a40\u7269\u90fd\u662f\u690d\u7269\u6027\u9435\u8cea\u7684\u826f\u597d\u4f86\u6e90\u3002  \u651d\u53d6\u5bcc\u542b\u7dad\u751f\u7d20 C \u7684\u98df\u7269\uff08\u4f8b\u5982\u67d1\u6a58\u985e\u6c34\u679c\u3001\u751c\u6912\u3001\u82b1\u6930\u83dc\uff09\u4e5f\u5f88\u91cd\u8981\uff0c\u56e0\u70ba\u5b83\u5011\u6709\u52a9\u65bc\u9435\u8cea\u7684\u5438\u6536\u3002<\/p>\n\n\n\n


\u7531\u65bc\u5efa\u8b70\u7684\u9435\u8cea\u651d\u5165\u91cf\u7bc4\u570d\u5dee\u7570\u5f88\u5927\uff0c\u5f37\u70c8\u5efa\u8b70\u5728\u670d\u7528\u4efb\u4f55\u9435\u8cea\u88dc\u5145\u5291\u4e4b\u524d\u5148\u6aa2\u67e5\u8840\u6db2\u4e2d\u7684\u9435\u8cea\u6c34\u5e73\u3002\u5c0d\u65bc\u5973\u6027\u904b\u52d5\u54e1\u4f86\u8aaa\u5c24\u5176\u5982\u6b64\uff0c\u5979\u5011\u7684\u9700\u6c42\u91cf\u53ef\u80fd\u6bd4 RDA \u9ad8\u51fa 70%\uff08\u7acb\u5834\u6587\u4ef6\uff0c2016\uff09\u3002\u6240\u6709\u7d14\u7d20\/\u7d20\u98df\u904b\u52d5\u54e1\u4e5f\u61c9\u5b9a\u671f\u7be9\u6aa2\u4ed6\u5011\u7684\u9435\u8cea\u6c34\u5e73\u3002 <\/p>\n\n\n\n

\u5c0d\u690d\u7269\u6027\u98f2\u98df\u9084\u5728\u7336\u8c6b\u55ce\uff1f<\/strong><\/em><\/h4>\n\n\n\n

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