牡蛎 · 生蚝

参考文献 · 10

1. U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Mollusks, oyster, eastern, wild, raw (SR Legacy, FDC ID 171978). Per 100 g raw: 51 kcal, 5.71 g protein, 1.71 g fat, 39.3 mg zinc, 4.61 mg iron, 2.86 mg copper, 19.7 µg selenium, 8.75 µg vitamin B12, 40 mg cholesterol, 85 mg sodium, EPA+DHA 0.31 g. Pacific oyster (FDC ID 174219) — the species farmed most heavily in China — differs materially: 81 kcal, 9.45 g protein, 16.6 mg zinc, 77.0 µg selenium, 50 mg cholesterol. Cooking and canning concentrate zinc (eastern, cooked dry heat FDC ID 175171: 61 mg; canned FDC ID 171981: 91 mg). fdc.nal.usda.gov
2. Carson, J. A. S., Lichtenstein, A. H., Anderson, C. A. M., Appel, L. J., Kris-Etherton, P. M., Meyer, K. A., et al. (2020). Dietary cholesterol and cardiovascular risk: A science advisory from the American Heart Association. Circulation, 141(3), e39-e53. Saturated and trans fats raise LDL more than dietary cholesterol itself. 10.1161/CIR.0000000000000743
3. National Institutes of Health, Office of Dietary Supplements. (2022). Zinc — Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Zinc-HealthProfessional
4. King, J. C. (2011). Zinc: an essential but elusive nutrient. American Journal of Clinical Nutrition, 94(2), 679S–684S. 10.3945/ajcn.110.005744
5. National Institutes of Health, Office of Dietary Supplements. (2021). Selenium — Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Selenium-HealthProfessional
6. National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin B12 — Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional
7. National Institutes of Health, Office of Dietary Supplements. (2024). Iron — Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Iron-HealthProfessional
8. Taniguchi, C. N., Dobbs, J., & Dunn, M. A. (2017). Heme iron, non-heme iron, and mineral content of blood clams (Anadara spp.) compared to Manila clams (V. philippinarum), Pacific oysters (C. gigas), and beef liver (B. taurus). Journal of Food Composition and Analysis, 57, 49-55. Direct measurement of heme versus non-heme iron in molluscs: Pacific oyster carries only ~0.85 mg heme iron per 100 g against several mg of total iron, i.e. most oyster iron is non-heme — unlike red meat, and unlike the blood clams (Anadara) that do use haemoglobin. 10.1016/j.jfca.2016.12.018
9. Centers for Disease Control and Prevention. Vibrio and oysters / Preventing Vibrio infection. Oysters filter-feed and can concentrate Vibrio from the water; the bacteria are not visible and do not change taste or smell, and hot sauce or lemon juice does not kill them — only cooking does. CDC names liver disease, cancer, diabetes and a weakened immune system as raising the risk of severe illness, and advises those groups not to eat raw or undercooked shellfish. Vibrio vulnificus in particular can cause bloodstream infection and necrotising skin lesions in people with liver disease. www.cdc.gov/vibrio/prevention/vibrio-and-oysters.html
10. Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344-348. Small before-after study in two groups: experimental dietary zinc restriction in young men lowered serum testosterone, and zinc repletion in marginally zinc-deficient older men raised it. Very small samples and no control arm — it establishes that zinc is required for testosterone synthesis, not that extra zinc raises testosterone in zinc-replete people. 10.1016/s0899-9007(96)80058-x