鱼油是非常普遍的保健品，市场上看见的纯鱼油成分是Omega-3 fatty acids（主要eicosapentaenoic acid (EPA) 和docosahexaenoic acid (DHA)）。
先不说Omega 3,6,9 等等的鱼油，这里先回答关于纯Omega-3鱼油的几个问题：
鱼油的真正功效是什么？
鱼油确实是能减低和心血管疾病有关的风险，但不直接表示鱼油能避免心血管疾病。是降低风险而已哦。
当然也有证明Omega-3 fatty acids能改善一些精神疾病的症状，比如精神分裂症和躁郁症。
那对眼睛有帮助吗？眼睛的视网膜需要Omega-3 fatty acids (EPA & DHA) 来好好的工作，而效果因人而异。
缺乏Omega-3 fatty acids有可能会导致眼睛或皮肤干燥哦。
鱼油可以减肥？
第一个要理解的问题是，鱼油是什么？是富含脂肪的鱼类体内取出的油脂，好的油脂。只有把饱和脂肪的摄取降低，让富含Omega-3 fatty acids的鱼油取代饱和脂肪，才是有效的减肥方法之一。在不改变其他饮食习惯、生活习惯比如久坐不动的情况下，鱼油对于减肥是不会有帮助的。
鱼油能降低体内脂肪或肝脂肪吗？
对于
肥胖并患上脂肪肝病的人来说，可能可以。因为鱼油取代了其他油脂，比如饱和脂肪。但对于
只是肥胖的人，鱼油并不会帮助降低体内脂肪或肝脂肪。但是
鱼油能帮助抑制身体发炎（Anti-inflammation），可以减轻类风湿性关节炎患者的关节疼痛。
鱼油对小孩的有帮助吗？
鱼油含有DHA，而DHA对于从出生到 2 岁的儿童的健康脑部成长来说很重要。有一项对过胖并患上脂肪肝病的孩子的研究证明，
DHA能降低肝脏和内脏脂肪。
谁适合吃鱼油？
如果你在一个星期内都没有办法摄取至少两个份量的高油脂鱼（主要有大麻哈鱼、金枪鱼、三文鱼(鲑鱼)、鳗鱼、鲱鱼、鲐鱼、沙丁鱼、带鱼、鱼鲥等海水鱼以及白鲳、边鱼、胡子鲶等淡水鱼），建议你可以考虑从
保健品摄取。
总结：
所以如果你正在长期摄取鱼油，鱼油可能可以减低和心血管疾病有关的风险，改善一些精神疾病的症状，可能可以改善眼睛或皮肤干燥的问题，但不会帮助减肥或很有效的降低体内脂肪或肝脂肪哦。
.
.
.
营养师
颖
.
.
.
备注：写稿者颖是马来西亚注册营养师，《食在营养》成员及顾问。
年终聚会少不了大吃一顿，这里给你分享3种非常简单的聚会必备小食谱。
*马铃薯怎么弄最健康？*
很多人都认为马铃薯的淀粉很高，不适合糖尿病或正在减肥者食用。谁说谁说？马铃薯的脂肪含量很少，也含有膳食纤维，适量的吃其实一点都没有问题。
而马铃薯的GI值（高的GI值=高升糖指數，指的是食物吃進體內後，造成血糖上升速度很快）是会被烹煮的方式影响的。
比如，马铃薯泥的GI值一定比整颗水煮的马铃薯的GI值更高。水煮至更软绵的马铃薯比可以切成颗状的马铃薯的GI值也更高。也就是说，整颗水煮的马铃薯，不煮至软绵的，会更适合糖尿病患者。
这里分享超级简单的食谱，很省时！
马铃薯是用烘焙方式，不管怎么样控制分量还是很重要啦。
1 *酿马铃薯 Stuffed Potatoes*
食材：
4个中等马铃薯
¼杯牛油，切块
1杯酸奶油
1杯切丝的cheddar cheese
4 条培根，煮熟，切碎
3-4个洋葱，切片
做法：
1. 在 400° F下烘烤马铃薯 1 小时或直到变软。将热量降低至 350°F。
2. 将每个马铃薯纵向切成两半。舀出小部分的马铃薯，留下一个薄壳。将牛油加入被舀出的马铃薯里，捣碎。加入酸奶油、cheddar cheese、培根和洋葱。把这馅料放入马铃薯壳里。
3. 烘烤 15-30分钟。
.
.
.
其他的食谱也非常简单！
2 *芥末酿蛋*
食材：
6个鸡蛋
2汤匙蛋黄酱
2汤匙牛油果酱（optional）
芥末(Mustard)1茶匙
1杯切丝的cheddar cheese（optional）
少许盐
少许胡椒
少许香料如Parsley
做法：
将鸡蛋煮8分钟，剥壳并减半。
2. 取出蛋黄，将蛋黄压碎。
3. 把牛油果压碎。
4. 将蛋黄酱，牛油果酱，芥末，cheddar cheese和香料Parsley充分搅拌。
5. 放入袋中，用裱花嘴模型，喷入鸡蛋。
细软的蛋黄配上牛油果的清新，加上芥末的味道；鸡蛋富含蛋白质，牛油果富含优质脂肪，搭配起来太合适了。
.
.
.
3 *蔬果沙拉 - 自制莓果综合沙拉酱*
自制莓果综合沙拉酱：
½杯酸奶 yoghurt
1汤匙苹果醋
1汤匙青檬汁
1小茶匙蜜糖
材料：
1杯新鲜草莓
1杯蓝莓
1杯奇异果
1杯玉米粒
½杯核桃
½杯腰果仁
½杯葡萄干
生菜
做法：
做法真的很简单，将酸奶、苹果醋、青檬汁和蜜糖调成沙拉酱。
之后将全部材料倒进碗里后再倒上沙拉酱。（特爱这个味道！）
.
Camping has always been in my to-do list for 2021. And by chance... I joined Leanne and her friends to Sojuk Riverside for a two-days escape. I was bringing zero expectation, it turned out to be a memorable one. Sojuk Riverside is located at Batang Kali, Selangor. It costs RM50 per camp site, if we do not want to clean the trash we created ourselves, the person-in-charge will take care of them with a fee of RM10 per camp site.
 |
Sojuk Riverside just started to operate in end 2020
There is a river just right beside the camp site
|
What's making it memorable was...
- The two days of drizzling plus a period of heavy rain with thunderstorms, and we only have one waterproof groundsheet for 2 tents (What an experience)
- The random lofi and jazz music and favourite songs from a really nice speaker among the greens
- The sound of the nature and the beautiful sky where we lied down rolled over and looked up (You really got to try it once! It will be even better if it's a starry starry night)
- The open space shower area without door (There is only one bathroom with closed door and only two toilet)
- No plug for phone charging, the electricity supply is merely from a small wooden cottage, social media disconnection
- The random conversations with strangers
- The outdoor cooking sessions (It was really fun and all the foods taste really good!)
- There is a distance between the camp site and the toilet, waking up in the middle of the night with the urge of wanting to pee is suffering (the weather got cold after 3am)
Thank you D for the nice shots :)
 |
| Nature and music are definitely perfect match |
 |
| I've got volleyball with us! That's the childhood memories :P |
 |
BBQ during camping is mandatory
|
 |
| Perfectly barbequed! |
 |
| Big Breakfast |
A nice scrambled eggs could be added with sweetened condensed milk. I was so hesitated to add that in but I got convinced that I have to try it out LOL. It turned out to be good :)
 |
There is a video of the making of this chao mian 😆
|
 |
Making perfect pancakes to the perfect texture and shape need a lot of patience.
Having breakfast like this can really brighten up the whole day 💛 |
 |
This was from the abang who stayed in this camp site. I was surprised because I only chatted with him twice in 2 days. Anyway I've got one of my favourite comfort foods. Thank you stranger.
|
Thank to friend's friends, I've learned what to prepare for an adventurous camping (not glamping) in the future. I think they don't mind me sharing the secret recipes here...
- Camp & Water resistant groundsheet
- Sleeping bag/ Camping mat/ Yoga mat (to be placed inside the camp)
- BBQ stove & BBQ utensils
- Torchlight/ Camping light/ Decoration light/ Battery
- Gas Stove/ Lighter/ Cookware/ Kettle
- Cutlery/ Plate/ Bowl/ Cup
- Essential cooking seasoning and flavouring
- Dishwashing gel & sponge & unwanted clothes to wipe things
- Camping table & chair set
- Tissue paper
- Rubbish bags
- Rope to hang clothes & towel/ Hanger
- Ice box/ Food container
- Mineral water
- Personal care items (clothes, towels etc)/ Mosquito repellent
- Powerbank (the more the merrier)
Sojuk Riverside is just less than 10 minutes drive from World of Phalaenopsis. It is the largest Phalaenopsis orchid producer offering the widest range of colors with thousands of blooms everyday. There is a lovely cafe in there, a hidden cafe that let us dine among beautiful orchids. The menu is with limited food choices for main course, but it is a nice place to chill and to enjoy coffee or other beverages, and it serves cakes as well. I should bring my mom here because she is a plant lover.
 |
Was really living in the present
#natureatitsbest |
It feels so 'clean' to detach from things and to regain mindfulness in life, to have a pause and to reflect, to continue counting blessings and be grateful for whatever that comes into our lives.
我们沒必要忍受任何人的冷漠刻薄
但是溫柔待我们的一定要湧泉相待
