---
title: "更年期來了免驚　飲食舒緩最得妳心 - FoodNo1.com"
description: "每一位女性進入更年期時因雌激素分泌減少，進而產生一些生理上的不適，針對更年期早期及晚期的症狀，以下提供實用的飲食建議供參考。 更年期早期症狀vs.飲食原則早期更年期易造成：(1) 熱潮紅、心悸、失眠：因雌激素分泌減少造成之血管收縮症狀..."
url: "https://www.foodno1.com/ch-dishes-menu/light-dishes/3109-2016-04-17-06-12-06.html"
date: "2026-06-27T06:16:23+00:00"
language: "zh-TW"
---

#  更年期來了免驚 飲食舒緩最得妳心

  No.1 Admin   [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2016年4月15日    點擊數: 2149

 ![](https://www.foodno1.com/images/obhealthno1/2016-04/a8e836e005.jpeg)

每一位女性都不可避免地隨著時間的流失而走入更年期，進入更年期時因雌激素分泌減少，進而產生一些生理上的不適，針對更年期早期及晚期的症狀，以下提供實用的飲食建議供參考。

**更年期早期症狀vs.飲食原則**

早期更年期易造成：(1) **熱潮紅、心悸、失眠**：因雌激素分泌減少造成之血管收縮症狀，可以補充含植物性雌激素異黃酮及木質素類較豐富之食物，異黃酮在大豆類食物及其製品含量多，木質素類在亞麻籽種皮、高纖維穀類麩皮和一些蔬菜球花甘藍和花椰菜，建議每天攝取50-100mg之異黃酮。而有此症狀的女性亦須減少咖啡的攝取量，過午避免喝咖啡。(2) **陰道乾澀、發炎**：每天攝取低糖／低脂優格或優酪乳（活菌）等含有益生菌類食物，可增加體內有益菌種，保護陰道，減少感染。(3) **頻尿、尿失禁、尿道感染**：少吃水份含量高及利尿的水果：如西瓜，少喝酒及含咖啡因(咖啡、茶、可樂)的飲料，同時避免在睡前飲用大量水分，另外可服用蔓越莓膠囊可預防泌尿道感染。

**更年期晚期骨鬆症狀vs.飲食原則**

骨質疏鬆是更年期晚期常見的症狀。正常人的骨骼會不斷新陳代謝，一般而言，在25歲以前青春期大量儲存骨本，35歲左右骨質就會以每年 1-2%的速度流失，需不斷補充鈣質以維持骨本；而更年期的婦女因為雌激素分泌不足，每年更以 3-5%的速度流失，會影響骨骼強度，因此，女性骨質疏鬆發生率比男性高 6-8 倍。更年期女性除需適度補充雌激素外，亦需攝取充足的鈣質與維生素D並適度地運動。鈣是可以幫助骨骼保持強勁的礦物質，可經由攝取食物而得，包括牛奶與奶製品、甘藍菜等深綠色葉菜，或膳食補充劑。維生素D可以幫助身體吸收鈣，維生素D可藉由陽光中的紫外線刺激皮膚合成。

**省思飲食習慣 回歸自然與純樸**

由於我們的社會正逐漸進入高齡化社會，更年期的問題也愈來愈嚴重，如何針對更年期荷爾蒙變化所帶來種種的生理以及心理不適、健康危害，女性們應該好好省思自我的飲食習慣，回歸自然與純樸的生活型態才能以健康身體與愉悅的心靈度過輕鬆自在的更年期，並享受停經後的未來生活。（資料來源：台灣更年期醫學會講師＆財團法人奇美醫院營養科劉美媛主任）

- [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html)
- [ 薯仔 ](https://www.foodno1.com/component/tags/tag/%E8%96%AF%E4%BB%94.html)
- [ 白蘿蔔 ](https://www.foodno1.com/component/tags/tag/%E7%99%BD%E8%98%BF%E8%94%94.html)
- [ 港式甜品 ](https://www.foodno1.com/component/tags/tag/%E6%B8%AF%E5%BC%8F%E7%94%9C%E5%93%81.html)
- [ 豆腐花食譜 ](https://www.foodno1.com/component/tags/tag/%E8%B1%86%E8%85%90%E8%8A%B1%E9%A3%9F%E8%AD%9C.html)
- [ 冷拌麵 ](https://www.foodno1.com/component/tags/tag/%E5%86%B7%E6%8B%8C%E9%BA%B5.html)

## Schema

```json
{ "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/ch-dishes-menu/light-dishes/3109-2016-04-17-06-12-06.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://www.foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] }
```

```json
{ "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://www.foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "《家的味道·食譜》", "item": "https://www.foodno1.com/ch-dishes-menu.html" }, { "@type": "ListItem", "position": 3, "name": "簡易食譜", "item": "https://www.foodno1.com/ch-dishes-menu/light-dishes.html" }, { "@type": "ListItem", "position": 4, "name": "保健養生", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes.html" }, { "@type": "ListItem", "position": 5, "name": "飲食健康", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 6, "name": "更年期來了免驚　飲食舒緩最得妳心", "item": "https://www.foodno1.com/ch-dishes-menu/light-dishes/3109-2016-04-17-06-12-06.html" } ] }
```

```json
{ "@context": "https://schema.org", "@type": "Recipe", "name": "更年期來了免驚　飲食舒緩最得妳心", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "更年期, 女性, 飲食, 雌激素, 飲食原則, 劉美媛", "recipeCuisine": "中式料理", "recipeCategory": "更年期來了免驚　飲食舒緩最得妳心", "video": { "@type": "VideoObject", "name": "更年期來了免驚　飲食舒緩最得妳心", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/ch-dishes-menu/light-dishes/3109-2016-04-17-06-12-06.html?markdown=1", "uploadDate": "2016-04-15T06:22:59-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-04-15T06:22:59-04:00", "dateCreated": "2016-04-15T06:22:59-04:00", "dateModified": "2016-04-15T06:22:59-04:00" }
```