{"id":6250,"date":"2026-03-04T15:10:35","date_gmt":"2026-03-04T07:10:35","guid":{"rendered":"https:\/\/web.csh.org.tw\/web\/cshmagazine\/?p=6250"},"modified":"2026-03-04T15:13:32","modified_gmt":"2026-03-04T07:13:32","slug":"%e5%90%83%e5%be%97%e5%a5%bd%ef%bc%8c%e4%b9%9f%e8%a6%81%e7%9d%a1%e5%be%97%e5%a5%bd","status":"publish","type":"post","link":"https:\/\/web.csh.org.tw\/web\/cshmagazine\/?p=6250","title":{"rendered":"\u5403\u5f97\u597d\uff0c\u4e5f\u8981\u7761\u5f97\u597d"},"content":{"rendered":"\n<p class=\"has-text-align-right\">\u6587\/\u9673\u541f\u7444\u71df\u990a\u5e2b<\/p>\n\n\n\n<p>\u7761\u7720\u662f\u8eab\u9ad4\u9032\u884c\u4fee\u5fa9\u3001\u8abf\u7bc0\u8377\u723e\u8499\u8207\u978f\u56fa\u8a18\u61b6\u7684\u91cd\u8981\u6642\u9593\u3002\u826f\u597d\u7684\u7761\u7720\u54c1\u8cea\u6709\u52a9\u65bc\u7dad\u6301\u514d\u75ab\u529f\u80fd\u3001\u60c5\u7dd2\u7a69\u5b9a\u8207\u4ee3\u8b1d\u5e73\u8861\uff1b\u76f8\u53cd\u5730\uff0c\u9577\u671f\u7761\u7720\u4e0d\u8db3\u6216\u5931\u7720\uff0c\u9664\u4e86\u5f71\u97ff\u767d\u5929\u7cbe\u795e\u8207\u5c08\u6ce8\u529b\uff0c\u7814\u7a76\u4e5f\u986f\u793a\u8207\u80a5\u80d6\u3001\u7b2c\u4e8c\u578b\u7cd6\u5c3f\u75c5\u3001\u9ad8\u8840\u58d3\u3001\u5fc3\u8840\u7ba1\u75be\u75c5\u53ca\u6182\u9b31\u3001\u7126\u616e\u7b49\u554f\u984c\u6709\u95dc\u3002\u56e0\u6b64\uff0c\u300c\u7761\u5f97\u597d\u300d\u4e0d\u53ea\u662f\u4f11\u606f\uff0c\u66f4\u662f\u5065\u5eb7\u7ba1\u7406\u4e2d\u4e0d\u53ef\u5ffd\u8996\u7684\u4e00\u74b0\u3002<\/p>\n\n\n\n<p>\u8a31\u591a\u4eba\u4ee5\u70ba\u5931\u7720\u53ea\u80fd\u4f9d\u8cf4\u85e5\u7269\uff0c\u5176\u5be6\u98f2\u98df\u5167\u5bb9\u3001\u9032\u98df\u6642\u9593\u8207\u71df\u990a\u72c0\u614b\uff0c\u90fd\u662f\u5f71\u97ff\u7761\u7720\u54c1\u8cea\u7684\u91cd\u8981\u56e0\u7d20\uff0c\u6211\u5011\u53ef\u4ee5\u5f9e\u65e5\u5e38\u98f2\u98df\u8207\u751f\u6d3b\u578b\u614b\u8457\u624b\uff0c\u5efa\u7acb\u6709\u5229\u65bc\u7761\u7720\u7684\u5065\u5eb7\u7fd2\u6163\u3002<\/p>\n\n\n\n<p>\u4ec0\u9ebc\u662f\u7761\u7720\u54c1\u8cea\u4e0d\u4f73\u8207\u5931\u7720\uff1f<\/p>\n\n\n\n<p>\u7761\u7720\u54c1\u8cea\u4e0d\u4f73\u4e26\u4e0d\u53ea\u4ee3\u8868\u300c\u7761\u5f97\u5c11\u300d\uff0c\u800c\u662f\u6307\u7761\u7720\u7684\u6574\u9ad4\u72c0\u614b\u7121\u6cd5\u8b93\u8eab\u9ad4\u7372\u5f97\u5145\u5206\u4f11\u606f\u3002\u5e38\u898b\u8868\u73fe\u5305\u62ec\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u5165\u7761\u56f0\u96e3\uff08\u8eba\u5e8a\u8d85\u904e 30 \u5206\u9418\u4ecd\u7121\u6cd5\u5165\u7761\uff09\u3002<\/li>\n\n\n\n<li><span style=\"color: initial;\">\u591c\u9593\u5bb9\u6613\u9192\u4f86\uff0c\u6216\u9192\u4f86\u5f8c\u96e3\u4ee5\u518d\u6b21\u5165\u7761\u3002<\/span><\/li>\n\n\n\n<li><span style=\"color: initial;\">\u6e05\u6668\u904e\u65e9\u9192\u4f86\uff0c\u4e14\u7121\u6cd5\u518d\u7761\u3002\u7761\u7720\u6642\u9593\u770b\u4f3c\u8db3\u5920\uff0c\u4f46\u8d77\u5e8a\u5f8c\u4ecd\u611f\u5230\u75b2\u5026\u3001\u7cbe\u795e\u4e0d\u6fdf\u3002<\/span><\/li>\n\n\n\n<li>\u767d\u5929\u5bb9\u6613\u6253\u778c\u7761\u3001\u6ce8\u610f\u529b\u4e0d\u96c6\u4e2d\u6216\u60c5\u7dd2\u7169\u8e81\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u3000\u3000\u82e5\u4e0a\u8ff0\u60c5\u5f62\u53ea\u662f\u5076\u767c\u51fa\u73fe\uff0c\u901a\u5e38\u8207\u77ed\u671f\u58d3\u529b\u6216\u4f5c\u606f\u6539\u8b8a\u6709\u95dc\uff1b\u4f46\u82e5\u6bcf\u9031\u767c\u751f\u8d85\u904e 3 \u6b21\uff0c\u4e14\u6301\u7e8c 3 \u500b\u6708\u4ee5\u4e0a\uff0c\u4fbf\u5c6c\u65bc\u300c\u6162\u6027\u5931\u7720\u300d\uff0c\u5efa\u8b70\u9032\u4e00\u6b65\u8a55\u4f30\u751f\u6d3b\u578b\u614b\u3001\u5fc3\u7406\u58d3\u529b\uff0c\u5fc5\u8981\u6642\u8f49\u4ecb\u91ab\u5e2b\u6216\u76f8\u95dc\u5c08\u696d\u4eba\u54e1\u3002<\/p>\n\n\n\n<p><strong>\u5f71\u97ff\u7761\u7720\u54c1\u8cea\u7684\u5e38\u898b\u539f\u56e0<\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u7761\u7720\u554f\u984c\u5f80\u5f80\u662f\u591a\u91cd\u56e0\u7d20\u4ea4\u4e92\u5f71\u97ff\u7684\u7d50\u679c\uff0c\u5e38\u898b\u539f\u56e0\u5305\u62ec\uff1a<\/p>\n\n\n\n<p>1. \u4f5c\u606f\u8207\u751f\u6d3b\u578b\u614b\u4e0d\u898f\u5f8b<\/p>\n\n\n\n<p>\u3000\u3000\u9577\u6642\u9593\u71ac\u591c\u3001\u8f2a\u73ed\u5de5\u4f5c\u3001\u5047\u65e5\u88dc\u7720\u6216\u7761\u7720\u6642\u9593\u4e0d\u56fa\u5b9a\uff0c\u90fd\u53ef\u80fd\u6253\u4e82\u751f\u7406\u6642\u9418\uff0c\u4f7f\u5165\u7761\u8207\u6e05\u9192\u7bc0\u5f8b\u5931\u8861\u3002<\/p>\n\n\n\n<p>2. \u58d3\u529b\u8207\u60c5\u7dd2\u56e0\u7d20<\/p>\n\n\n\n<p>\u3000\u3000\u5de5\u4f5c\u58d3\u529b\u3001\u5bb6\u5ead\u7167\u9867\u8ca0\u64d4\u3001\u60c5\u7dd2\u7126\u616e\u6216\u6182\u9b31\uff0c\u5bb9\u6613\u8b93\u5927\u8166\u5728\u591c\u9593\u4ecd\u8655\u65bc\u300c\u9ad8\u5ea6\u8b66\u89ba\u300d\u72c0\u614b\uff0c\u5f71\u97ff\u653e\u9b06\u8207\u5165\u7761\u3002<\/p>\n\n\n\n<p>3. \u98f2\u98df\u8207\u523a\u6fc0\u7269\u5f71\u97ff<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e0b\u5348\u6216\u665a\u9593\u651d\u53d6\u542b\u5496\u5561\u56e0\u98f2\u54c1\uff0c\u5982\u5496\u5561\u3001\u6fc3\u8336\u3001\u53ef\u6a02\u3001\u80fd\u91cf\u98f2\u6599\u3002<\/li>\n\n\n\n<li><span style=\"color: initial;\">\u665a\u9910\u5403\u5f97\u904e\u98fd\u3001\u904e\u6cb9\u6216\u9032\u98df\u6642\u9593\u592a\u665a\u3002<\/span><\/li>\n\n\n\n<li>\u7761\u524d\u98f2\u9152\uff1a\u96d6\u7136\u53ef\u80fd\u5e6b\u52a9\u5feb\u901f\u5165\u7761\uff0c\u4f46\u6703\u964d\u4f4e\u6df1\u5c64\u7761\u7720\u6bd4\u4f8b\uff0c\u589e\u52a0\u591c\u9192\u6b21\u6578\u3002<\/li>\n<\/ul>\n\n\n\n<p>4. \u7761\u7720\u74b0\u5883\u4e0d\u4f73<\/p>\n\n\n\n<p>\u3000\u3000\u5149\u7dda\u904e\u4eae\u3001\u566a\u97f3\u5e72\u64fe\u3001\u6eab\u5ea6\u904e\u9ad8\u6216\u904e\u4f4e\uff0c\u7686\u53ef\u80fd\u5f71\u97ff\u7761\u7720\u9023\u7e8c\u6027\u3002<\/p>\n\n\n\n<p><strong>\u8207\u7761\u7720\u5bc6\u5207\u76f8\u95dc\u7684\u91cd\u8981\u71df\u990a\u7d20<\/strong><\/p>\n\n\n\n<p>\u3000\u3000\u5f71\u97ff\u7761\u7720\u7684\u71df\u990a\u7d20\u4e26\u975e\u55ae\u4e00\u4f5c\u7528\uff0c\u800c\u662f\u5f7c\u6b64\u5354\u540c\u3001\u5171\u540c\u5f71\u97ff\u795e\u7d93\u50b3\u5c0e\u3001\u8377\u723e\u8499\u5206\u6ccc\u8207\u8eab\u9ad4\u653e\u9b06\u72c0\u614b\u3002\u4ee5\u4e0b\u5c07\u76f8\u95dc\u71df\u990a\u7d20\u6574\u5408\u70ba\u5e7e\u500b\u91cd\u9ede\u65b9\u5411<\/p>\n\n\n\n<p>\u4e00\u3001\u5e6b\u52a9\u653e\u9b06\u8207\u5165\u7761\u7684\u80fa\u57fa\u9178\uff1a\u8272\u80fa\u9178\uff0b\u8336\u80fa\u9178<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8272\u80fa\u9178\uff08Tryptophan<\/strong><strong>\uff09<\/strong> \u662f\u4e00\u7a2e\u5fc5\u9700\u80fa\u57fa\u9178\uff0c\u70ba\u8840\u6e05\u7d20\u8207\u892a\u9ed1\u6fc0\u7d20\u7684\u5408\u6210\u539f\u6599\uff0c\u8207\u60c5\u7dd2\u7a69\u5b9a\u53ca\u7761\u7720\u2014\u6e05\u9192\u7bc0\u5f8b\u5bc6\u5207\u76f8\u95dc\u3002\u7576\u98f2\u98df\u4e2d\u9577\u671f\u651d\u53d6\u4e0d\u8db3\u6642\uff0c\u53ef\u80fd\u5f71\u97ff\u5165\u7761\u901f\u5ea6\u8207\u7761\u7720\u6df1\u5ea6\u3002<\/li>\n\n\n\n<li><strong>\u8336\u80fa\u9178\uff08L-theanine<\/strong><strong>\uff09<\/strong> \u5247\u662f\u4e00\u7a2e\u5b58\u5728\u65bc\u8336\u8449\u4e2d\u7684\u7279\u6b8a\u80fa\u57fa\u9178\uff0c\u4e3b\u8981\u4f5c\u7528\u5728\u65bc\u4fc3\u9032\u653e\u9b06\u3001\u964d\u4f4e\u7dca\u5f35\u8207\u7126\u616e\u611f\uff0c\u672c\u8eab\u4e26\u4e0d\u5177\u76f4\u63a5\u50ac\u7720\u6548\u679c\u3002\u7814\u7a76\u986f\u793a\uff0c\u8336\u80fa\u9178\u53ef\u5f71\u97ff GABA\u3001\u8840\u6e05\u7d20\u8207\u591a\u5df4\u80fa\u7b49\u795e\u7d93\u50b3\u5c0e\u7269\u8cea\uff0c\u6709\u52a9\u65bc\u8b93\u5927\u8166\u9032\u5165\u8f03\u653e\u9b06\u7684\u72c0\u614b\uff0c\u7279\u5225\u9069\u5408\u56e0\u58d3\u529b\u6216\u60c5\u7dd2\u7dca\u7e43\u800c\u7761\u4e0d\u597d\u7684\u65cf\u7fa4\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u3000\u3000\u5169\u8005\u5728\u7761\u7720\u4e2d\u626e\u6f14\u4e0d\u540c\u89d2\u8272\uff1a\u8272\u80fa\u9178\u504f\u5411\u300c\u7761\u7720\u8377\u723e\u8499\u7684\u539f\u6599\u300d\uff0c\u8336\u80fa\u9178\u5247\u504f\u5411\u300c\u5fc3\u7406\u8207\u795e\u7d93\u653e\u9b06\u7684\u8f14\u52a9\u300d\uff0c\u5408\u4f75\u826f\u597d\u4f5c\u606f\u6642\uff0c\u53ef\u76f8\u4e92\u52a0\u5206\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u8272\u80fa\u9178\u7684\u98df\u7269\u4f86\u6e90\uff1a\u725b\u5976\u3001\u512a\u683c\u3001\u8c46\u6f3f\u3001\u9ec3\u8c46\u88fd\u54c1\u3001\u96de\u86cb\u3001\u9b5a\u985e\u3001\u5805\u679c\u3001\u71d5\u9ea5\u3002<\/li>\n\n\n\n<li>\u8336\u80fa\u9178\u7684\u98df\u7269\u4f86\u6e90\uff1a\u7da0\u8336\u3001\u70cf\u9f8d\u8336\u3001\u62b9\u8336\uff08\u4f46\u6703\u651d\u53d6\u904e\u91cf\u7684\u5496\u5561\u56e0\uff09\u3002<\/li>\n\n\n\n<li>\u5c0f\u63d0\u9192\uff1a\u8336\u80fa\u9178\u88dc\u5145\u54c1\u5e38\u898b\u5291\u91cf\u7d04 100\u2013200 mg\uff0c\u5efa\u8b70\u907f\u514d\u8207\u542b\u5496\u5561\u56e0\u98f2\u54c1\u540c\u6642\u4f7f\u7528\u3002<\/li>\n<\/ul>\n\n\n\n<p><strong>\u4e8c\u3001\u7a69\u5b9a\u795e\u7d93\u8207\u808c\u8089\u653e\u9b06\u7684\u7926\u7269\u8cea\uff1a\u9223\uff0b\u9382<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9223\uff08Calcium\uff09 \u9664\u4e86\u7dad\u6301\u9aa8\u9abc\u5065\u5eb7\uff0c\u4e5f\u53c3\u8207\u795e\u7d93\u50b3\u5c0e\u8207\u892a\u9ed1\u6fc0\u7d20\u5206\u6ccc\u7684\u8abf\u7bc0\u3002\u7576\u9223\u651d\u53d6\u4e0d\u8db3\u6642\uff0c\u53ef\u80fd\u5f71\u97ff\u591c\u9593\u7761\u7720\u7a69\u5b9a\u5ea6\uff0c\u589e\u52a0\u591c\u9192\u6216\u6dfa\u7720\u7684\u60c5\u5f62\u3002<\/li>\n\n\n\n<li>\u9382\uff08Magnesium\uff09 \u5247\u8207\u795e\u7d93\u653e\u9b06\u3001\u808c\u8089\u8212\u5f35\u5bc6\u5207\u76f8\u95dc\uff0c\u7f3a\u4e4f\u6642\u53ef\u80fd\u51fa\u73fe\u808c\u8089\u7dca\u7e43\u3001\u62bd\u7b4b\u3001\u5fc3\u60b8\u6216\u7761\u7720\u4e2d\u65b7\u3002\u9223\u8207\u9382\u5728\u9ad4\u5167\u9700\u7dad\u6301\u5e73\u8861\uff0c\u5171\u540c\u5354\u52a9\u795e\u7d93\u7cfb\u7d71\u7a69\u5b9a\u904b\u4f5c\u3002<\/li>\n\n\n\n<li>\u98df\u7269\u4f86\u6e90\uff08\u9223\uff09\uff1a\u725b\u5976\u3001\u8d77\u53f8\u3001\u512a\u683c\u3001\u50b3\u7d71\u677f\u8c46\u8150\u3001\u8c46\u5e72\u3001\u5c0f\u9b5a\u4e7e\u3001\u6df1\u7da0\u8272\u852c\u83dc\u3002<\/li>\n\n\n\n<li>\u98df\u7269\u4f86\u6e90\uff08\u9382\uff09\uff1a\u6df1\u7da0\u8272\u852c\u83dc\u3001\u5168\u7a40\u985e\u3001\u672a\u7cbe\u88fd\u96dc\u7ce7\u3001\u5805\u679c\u7a2e\u5b50\u3001\u9999\u8549\u3002<\/li>\n\n\n\n<li>\u5c0f\u63d0\u9192\uff1a\u9223\u8207\u9382\u5e38\u642d\u914d\u651d\u53d6\uff0c\u4e26\u7559\u610f\u7dad\u751f\u7d20 D 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