魚油跟魚肝油有什麼不同?

引用自英國寶寶中心網 Babycentre
本文僅作中文翻譯,不加任何註解。

懷孕期間食用魚油產品是安全的嗎?

Is it safe to take omega 3 fish oil supplements during pregnancy?

對和不對。魚油補充品有兩種,一種是從魚肝中獲得,另一種是由魚肉中獲得。

Yes and no. There are two types of fish oil supplement – those made from the liver of the fish and those made from the body of the fish.

從魚肝中提鍊出來的產品,比方說鱈魚的肝臟油,富含維他命A,這是懷孕中應該要避免使用的。然而,不是從魚肝中獲得的魚油,則含有很多的DHA,這種Omega-3脂肪酸對妳baby的眼睛和大腦的發展相當重要。當前,還沒有DHA的每日建議攝取量,但研究仍持續在進行中。

Supplements made from the liver of the fish, such as cod liver oil, contain the retinol form of vitamin A and need to be avoided altogether during pregnancy. However, fish oilsnotderived from fish livers contain lots of DHA (docosahexaenoic acid), an omega-3 essential fatty acid which is essential for your baby’s developing eyes and brain. At present, there is no recommended daily intake of DHA, although this is currently being researched.

如果妳什麼都吃,當然也包含一些富含油脂的魚肉的話,妳可能不用額外補充魚油,因為妳已經攝取了足夠的DHA,同時還攝取了其他的營養素是魚油產品所沒有的。在其他的食品中也含有少量的DHA,像是胡桃、亞麻仁、油菜籽和亞麻籽。然而,這種以植物為來源的DHA是否跟魚油一樣有同樣的功效,則是存疑的。

If you eat a varied range of foods, including some oily fish, you may not need to supplement your diet, as you’ll be getting plenty of DHA, along with other nutrients which you wouldn’t get from taking supplements alone. DHA can also be found in lesser amounts in other foods, such as walnuts, flaxseed, rapeseed and linseed. However, there.is some doubt as to whether DHA from these vegetable sources has the same benefits as those from fish.

在飲食中加入DHA, 對妳寶寶的大腦、眼睛和視力的發展的很重要的,特別是在懷孕的最後三個月。也許這也是早產兒為何都特別會有眼睛和大腦損害的危險的原因。

Including DHA in your diet is essential for your baby’s normal brain, eye and vision development, especially during the last trimester. This may be one reason why premature babies are particularly at risk of eye and brain damage.

富含Omega-3脂肪酸的魚類包含新鮮的罐頭鯖魚、鮭魚、鱒魚、鯡魚、燻鮭魚、沙瑙魚、鯷魚、新鮮鮪魚和沙丁魚。

Fish especially rich in omega-3 fatty acids include tinned or fresh mackerel, salmon, trout, herring, kippers, pilchards, anchovies, fresh tuna and sardines.

食物標準局建議懷孕婦女每周不要吃超過兩份富含油脂的魚肉。這個限制是因為魚肉中被發現含有污染物,像是戴奧辛和多氯聯苯。證據顯示這些污染物會影響胎兒的發展。

The Food Standards Agency recommends that pregnant women eat no more than two portions of oily fish a week. The restriction results from findings that oily fish contain environmental pollutants, such as dioxins and PCBs (polychlorinated biphenyls). There is some evidence that these pollutants can interfere with how a baby develops during pregnancy.

現在的建議大部份都在強調懷孕的婦女應該吃足夠的海魚來補充足夠的DHA,幫助寶寶的生長,但同時間也要避免魚肉中所含的污染物造成傷害。妳也應該避免在懷孕期間吃鯊魚、箭魚、和馬林魚,因為這些魚類都含有很高的汞金屬。

Current advice is aimed at making sure that pregnant women eat enough oily fish to get the benefits of DHA for their developing baby, at a level that doesn’t cause harm as a result of the pollutants the fish contains. You should also avoid eating shark, swordfish and marlin during pregnancy, as these fish can contain high levels of mercury.

Reviewed May 2008
評論於2008年5月

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