# 補鈣顧骨本 可從飲食開始著手 No.1 Admin[飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2015年12月29日 點擊數: 2203 ![](https://www.foodno1.com/images/obhealthno1/2015-12/9301aa94d3.jpeg "補鈣顧骨本") 在數據上顯示，65歲以上的老年人骨質疏鬆症盛行率，男性約48.8％，女性則為52.9％，顯示老年人鈣質普遍補充不足；林孟瑜, 振興醫院營養治療科營養師指出，鈣質和骨質生長關係密切，若攝取不足，就恐會引起佝僂症、骨質疏鬆症等病症。 **四大類高鈣食物 補充足夠鈣質** 想要補充鈣質，其實可以從飲食中攝取，尤其若能補足身體所需的鈣質，不但能降低骨鬆誘發機率，也助於骨骼發展和維持骨密度；林孟瑜說，若能從均衡飲食中獲取鈣質是最自然的方式，目前有歸類出四大類高鈣食物，若適量補充，就能從中攝取足夠鈣質。 **乳製品含高鈣 成人建議每日1.5杯** 建議成人每天至少要攝取1.5杯至2杯的低脂乳製品，包括鮮乳、起司、優酪乳等各式乳品，另外黃豆製品，因以一杯240毫升的豆漿，就含有約25毫克的鈣，是補充鈣質的最佳選擇，還有像帶殼的蝦米、小魚乾等也可搭配餐點食用，有助增加鈣質補充。 至於像是芥藍菜、莧菜等綠色蔬菜，不只有膳食纖維，也具有豐富鈣質，也是素食者選擇補鈣的最佳選擇；林孟瑜提醒，若餐後能搭配像番茄、柳橙、柑橘類等酸性水果，更有助於鈣質吸收，但要注意應避免鹽分攝取過多或飲用碳酸飲料，否則反倒影響鈣質吸收。 - [ 南瓜 ](https://www.foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 雪耳 ](https://www.foodno1.com/component/tags/tag/%E9%9B%AA%E8%80%B3.html) - [ 石黃皮 ](https://www.foodno1.com/component/tags/tag/%E7%9F%B3%E9%BB%83%E7%9A%AE.html) - [ 咸魚 ](https://www.foodno1.com/component/tags/tag/%E5%92%B8%E9%AD%9A.html) - [ 鮮百合 ](https://www.foodno1.com/component/tags/tag/%E9%AE%AE%E7%99%BE%E5%90%88.html) - [ 簡單菜 ](https://www.foodno1.com/component/tags/tag/%E7%B0%A1%E5%96%AE%E8%8F%9C.html) - [ 開胃菜 ](https://www.foodno1.com/component/tags/tag/%E9%96%8B%E8%83%83%E8%8F%9C.html) ### 想煮乜🍲？跟住大家熱門搜尋看，按👇 [3餸1湯](https://www.foodno1.com/foodno1dailyrecipes.html "3餸1湯")[快手菜](https://www.foodno1.com/ch-dishes-menu/light-dishes.html "快手菜，趕時間都煮到")[早餐](https://www.foodno1.com/today_special.html "早餐靈感")[湯水](https://www.foodno1.com/all-soup-daquan.html "湯水／老火湯")[一週煮意](https://www.foodno1.com/foodno1dailyrecipes/foodno1weeklyrecipes.html "一週煮意")[甜品・小食](https://www.foodno1.com/ch-dishes-menu/dessert.html "甜品・小食")[寂寞粉麵](https://www.foodno1.com/ch-dishes-menu/noodle.html "粉麵天地")[女士食譜](https://www.foodno1.com/ch-dishes-menu/personal-recipe/women-menu.html "女士補一補")[兒童食譜](https://www.foodno1.com/ch-dishes-menu/personal-recipe/kids-menu.html "小朋友最愛")[🍳加餸池](https://www.foodno1.com/ch-dishes-menu/add-dishespool.html "在此加餸池搜尋想加什麼餸！800+款供選擇") ### >>> 推薦食譜 #### [蠔皇汁 (Oyster-flavored sauce)](https://www.foodno1.com/855-system/food-zoo/4947-85500171oyster-flavored-sauce.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)165Food No.1 [![蠔皇汁 Oyster-flavored sauce](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-ef0f6eebdc919f1bab52e6fce31da695.jpg "蠔皇汁 (Oyster-flavored sauce)")](https://www.foodno1.com/855-system/food-zoo/4947-85500171oyster-flavored-sauce.html) 蠔皇汁是一種以蠔提煉的濃郁醬汁，常用於中式炒菜及燜煮。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4947-85500171oyster-flavored-sauce.html) #### [馬鈴薯粉 (Potato flour)](https://www.foodno1.com/855-system/food-zoo/5021-85500245potato-flour.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)145Food No.1 [![馬鈴薯粉 Potato flour](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-7c620d8fa4e5e512eb7eadd95340b38a.jpg "馬鈴薯粉 (Potato flour)")](https://www.foodno1.com/855-system/food-zoo/5021-85500245potato-flour.html) 馬鈴薯粉粉質細滑，常見於勾芡、炸物、烘焙及需要增加滑度的配方之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5021-85500245potato-flour.html) #### [百頁豆腐 (thousand-layer-tofu)](https://www.foodno1.com/855-system/food-zoo/5250-85500474thousand-layer-tofu.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)371Food No.1 [![百頁豆腐 thousand-layer-tofu](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-e925e7794c6ff69cf3cd05143a27e1b9.jpg "百頁豆腐 (thousand-layer-tofu)")](https://www.foodno1.com/855-system/food-zoo/5250-85500474thousand-layer-tofu.html) 百頁豆腐質地彈嫩，吸汁力強，常見於火鍋、炒菜、炆煮及家常豆製品料理之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5250-85500474thousand-layer-tofu.html) #### [昆布汁粉 (Kombu stock powder)](https://www.foodno1.com/855-system/food-zoo/5118-85500342kombu-stock-powder.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)159Food No.1 [![昆布汁粉 Kombu stock powder](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-8164c5f3bb8a7eefe678ccc32135b756.jpg "昆布汁粉 (Kombu stock powder)")](https://www.foodno1.com/855-system/food-zoo/5118-85500342kombu-stock-powder.html) 昆布汁粉帶清爽海藻鮮味與日式湯底香氣，常見於味噌湯、烏冬、火鍋及日式湯底之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5118-85500342kombu-stock-powder.html) #### [羅勒葉 (Basil)](https://www.foodno1.com/855-system/food-zoo/4998-85500222basil.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)498Food No.1 [![羅勒葉 Basil](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-cfa40eddea647ba5303660bac8622b69.jpg "羅勒葉 (Basil)")](https://www.foodno1.com/855-system/food-zoo/4998-85500222basil.html) 羅勒葉香氣清新而帶甜草本感，常見於意粉、沙律、番茄料理及西式醬汁之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4998-85500222basil.html) #### [酸菜 (Pickled mustard greens)](https://www.foodno1.com/855-system/food-zoo/5029-85500253pickled-mustard-greens.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)399Food No.1 [![酸菜 Pickled mustard greens](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-1afcb653a9b69ea19ccdc7fc113727c4.jpg "酸菜 (Pickled mustard greens)")](https://www.foodno1.com/855-system/food-zoo/5029-85500253pickled-mustard-greens.html) 酸菜帶酸香與鹹味，常見於湯品、燉肉、炒菜及家常配菜料理之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5029-85500253pickled-mustard-greens.html) #### [辛香自由醬汁涼拌茄子](https://www.foodno1.com/ch-dishes-menu/appetizers/4768-%E8%BE%9B%E9%A6%99%E8%87%AA%E7%94%B1%E9%86%AC%E6%B1%81%E6%B6%BC%E6%8B%8C%E8%8C%84%E5%AD%90.html) 一 23, 2026[涼拌菜 / 前菜](https://www.foodno1.com/ch-dishes-menu/appetizers.html)645DIY [![辛香自由醬汁涼拌茄子](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-dfbb61992dbc5396b8822f4498b8b524.jpg "辛香自由醬汁涼拌茄子")](https://www.foodno1.com/ch-dishes-menu/appetizers/4768-%E8%BE%9B%E9%A6%99%E8%87%AA%E7%94%B1%E9%86%AC%E6%B1%81%E6%B6%BC%E6%8B%8C%E8%8C%84%E5%AD%90.html) 🥗這道涼拌茄子是一道展現**「一家人也可以各取所需的美味選擇」**的靈魂冷盤。利用蒸煮保留茄子最天然的甜味與軟糯，配上由芫茜、蒜末與魚露交織而成的「自由醬汁」，酸辣鹹甜交織出極具層次的味覺饗宴。這是不需開火油煙、卻能讓味蕾瞬間覺醒的廚房智慧… [點 看 >> 食譜](https://www.foodno1.com/ch-dishes-menu/appetizers/4768-%E8%BE%9B%E9%A6%99%E8%87%AA%E7%94%B1%E9%86%AC%E6%B1%81%E6%B6%BC%E6%8B%8C%E8%8C%84%E5%AD%90.html) #### [鷹嘴豆 (Chickpeas)](https://www.foodno1.com/855-system/food-zoo/4971-85500195chickpeas.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)227Food No.1 [![鷹嘴豆 Chickpeas](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-1d83fd4f40bc0b3d7fdd93265175d2be.jpg "鷹嘴豆 (Chickpeas)")](https://www.foodno1.com/855-system/food-zoo/4971-85500195chickpeas.html) 鷹嘴豆口感粉糯，常見於沙律、燉菜、咖哩及豆泥配搭之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4971-85500195chickpeas.html)