--- title: "補鈣顧骨本　可從飲食開始著手 - FoodNo1.com" description: "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..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/2990-2015-12-31-06-06-04.html" date: "2026-06-12T11:45:23+00:00" language: "zh-TW" --- # 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: 2132 ![](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) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/2990-2015-12-31-06-06-04.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": "每日"3 餸一湯"", "item": "https://www.foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "補鈣顧骨本　可從飲食開始著手", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/2990-2015-12-31-06-06-04.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "補鈣顧骨本　可從飲食開始著手", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "骨質疏鬆症, 骨質疏鬆, 鈣質, 飲食, 補鈣, 乳製品, 營養師, 林孟瑜", "recipeCuisine": "中式料理", "recipeCategory": "補鈣顧骨本　可從飲食開始著手", "video": { "@type": "VideoObject", "name": "補鈣顧骨本　可從飲食開始著手", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/2990-2015-12-31-06-06-04.html?markdown=1", "uploadDate": "2015-12-29T04:10:31-05:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2015-12-29T04:10:31-05:00", "dateCreated": "2015-12-29T04:10:31-05:00", "dateModified": "2015-12-29T04:10:31-05:00" } ```