鱼油对心脏的好处
Fish oils for a healthy heart
鱼油对心脏的好处
Source: New Straits
Times
Publication date: 2003-10-26
A few decades ago, researchers discovered something surprising about the Eskimos living in Greenland. They had an amazingly low heart attack and heart disease rate, despite eating a diet laden with fat, including 500gms of fatty fish and whale meat each day. The Eskimos also had a low incidence of asthma, diabetes, hypertension, psoriasis, ulcerative colitis, cancer and allergies. Since then, scientists have discovered that eating moderate amounts of fish does indeed reduce the risk of coronary artery disease and sudden death.
几十年以前，研究人员发现生活在格陵兰岛上的爱斯基摩人的某些情况令他们十分惊讶。他们惊讶爱斯基摩人为什么会有较低的心脏病发生率，尽管他们也是脂肪超量的饮食，每日500克的过肥的鱼肉和鲸鱼肉。爱斯基摩人同时也少有哮喘，糖尿病，高血压，牛皮癣，肠溃疡，癌症和过敏。从此以后，科学家们又发现食用适量的鱼可以减少冠心病和猝死的发生可能。
A Dutch study found that middle-aged men who ate as little as 30gms of fish a day reduced heart disease mortality by 50 per cent. Another study at the Harvard Medical School concluded that men who eat fish have a 26 per cent lower risk of death from coronary artery disease than those who do not eat fish. Fish oils are found in high concentrations in herrings, sardines and anchovies, in medium concentrations in salmon, and somewhat moderately in sole, halibut, cod and shellfish. The "active" components of fish oils are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA is a polyunsaturated fatty acid with 20 carbon atoms in its backbone, while DHA is a polyunsaturated fatty acid with 22 carbon atoms. Both are members of the Omega-3 group of essential fatty acids. Omega-3 fatty acids are found in smaller amounts in green leafy vegetables, soya beans, nuts, flaxseed and canola oil, but these do not contain EPAs and DHAs, both of which are present only in marine animals.
一项荷兰的研究发现中年男士每天30克鱼可以将心脏疾病发生降低50%。哈佛医学院的另一项调查得出食鱼的男士比不食鱼的男士平均在冠心病致死率方面能下降26%。青鱼、沙丁鱼和凤尾鱼中鱼油的含量高，鲑鱼含量适中，大比目鱼、鳕鱼和贝类中的鱼油稍低一些。鱼油中的活性成分食EPA和DHA。EPA是以22个碳原子为骨架的多元不饱和脂肪酸，而DHA是有22个碳原子的多元不饱和脂肪酸。两者都是n-3系的必需脂肪酸。n-3系脂肪酸在绿叶蔬菜、大豆、坚果、亚麻仁和油中含量很少，但是这些并不包括EPA和DHA，它们只存在于海产品中。
The benefits of Omega-3 fatty acids are numerous. For one, it helps to lower blood triglyceride and cholesterol levels, without affecting the level of good cholesterol (HDL). If your triglyceride level is extremely high and does not respond to prescribed medication, your doctor may suggest that you take fish oil supplements in addition to your medication. In fact, the use of fish oil capsules to lower blood triglyceride level is the only form of treatment supported by the American Heart Association.
n-3系脂肪酸的好处很多。比如，它能够降低血液的甘油三酯和胆固醇水平，而不会影响到HDL（高密度胆固醇）的水平。如果你的甘油三酯水平非常高并且不能用药，医生会建议你使用鱼油来代替药物。事实上，美国心脏病协会指出使用鱼油胶囊来降低血液甘油三酯水平是治疗的唯一形式。
Omega-3 fatty acids also reduce your risk of blood clots. They act as a natural anti-coagulant by altering the ability of platelets in your blood to clump together. The platelets become less sticky, so clot formation is less likely. Blood clots that form in narrowed arteries increase your risk of a heart attack or stroke.
n-3系脂肪酸也可以降低血栓的发生。它是一种天然的抗凝剂，具有抵抗血小板聚集的能力。这种抗凝剂变的不是很粘，所以块状物质不容易形成。血栓在窄动脉形成会增加心脏病或梗死的危险。
Omega-3 fatty acids also help to lower blood pressure. Several studies have examined the effects of Omega-3 fatty acids on blood pressure. Those who eat fish tend to have a much lower incidence of borderline or high blood pressure. Recent research has shown that the consumption of high fat meals can initiate the development of atherosclerotic deposits. This effect can be substantially reduced by taking fish oils high in Omega-3 fatty acids prior to eating such meals.
n-3脂肪酸能够帮助降低血压。几项研究已经测定出n-3系脂肪酸对血压的效果。那些吃鱼的人到达高压临界点的几率很小。近来的研究表明消费大量含有脂肪的食物能够逐渐造成动脉粥样硬化的蓄积。通过使用含有n-3系脂肪酸的鱼油来逐渐减少这种情况。
Other benefits of fish oils: 鱼油的其他好处：
* DHA is a vital component of the phospholipids in cell membranes throughout the body. It is the building block of human brain tissue and is particularly abundant in the grey matter of the brain and retina. Low levels of DHA have recently been associated with depression, memory loss, dementia and visual problems.
*DHA是遍及身体细胞膜磷脂的重要组成成分。它是构建人的脑组织的重要原料，大量存在于大脑灰质和视网膜中。DHA含量低也会引起情绪低落，记忆力不好，痴呆和视觉问题。
* DHA is particularly important for foetuses and infants as the DHA content of an infant's brain triples during the first three months of life. Optimal levels of DHA are therefore crucial for pregnant and lactating mothers.
Postpartum depression, attention deficit hyperactivity disorder, and low IQs are all linked to low DHA levels.
*DHA对胎儿和婴儿前三个月大脑容量的扩张特别重要。DHA的最优量对于怀孕和哺乳期妇女非常重要。
产后情绪低落，精神不振并且IQ不高与DHA的水平有关。
* Researchers at Oxford University have also recently reported that fish oils significantly decrease natural killer or NK cell activity in healthy humans.
Their clinical trial involved 48 men and women aged 55 to 75 years. The participants were picked at random to receive one of six supplements for 12 weeks. At the end of the trial period, the researchers found no changes in natural killer cell activity except in the group taking fish oil. Here, they observed an average decline of 20 per cent after eight weeks and 48 per cent after 12 weeks.
*牛津大学研究员最近报告鱼油对健康人群的NK细胞活性有积极作用或降低自然杀伤力。
他们的临床试验包括了55到75岁的48名男士和女士。参与者被随机6选1，进行12周的补充试验。在试验末期，除了服用鱼油的组，研究人员没有发现自然杀伤细胞活性有变化。同时，他们发现8周后平均20%的人以及12周后48%的人有了变化。
* There is also anecdotal evidence that fish oils may be benefi- cial in the treatment of migraine headaches, asthma, psoriasis, ulcerative colitis, cancer and certain diabetes-related complications.
Cell membranes rich in EPA and DHA are, however, more susceptible to peroxidation by free radical reactions.
*有证据表明鱼油还能治疗偏头痛、哮喘、牛皮癣、肠溃疡、癌症和某些与糖尿病相关的疾病。细胞膜虽然富含EPA和DHA，然而也却容易遭到自由基的破坏。
This may severely affect their structure and function unless precautions are taken to ensure the free radicals are neutralised by lipid- soluble antioxidants. New research has proven that people taking fish oil supplements also need to increase their intake of vitamin E.
除非有脂溶性抗氧化剂来中和自由基，否则细胞的结构和功能会受到影响。心的研究证明食用鱼油的同时必须增加VE的摄入量。
Publication date:
2003-10-26
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