--- title: "吃雞蛋的健康益處：增肌、強骨、防跌倒 - FoodNo1.com" description: "雞蛋是一種營養豐富的健康食材，含有完整的必需氨基酸，是理想的蛋白質來源，特別適合促進肌肉生成、減少肌肉流失並緩解骨質疏鬆。此外，雞蛋中的維生素D有助於鈣質吸收，強化骨骼健康，降低跌倒風險。" url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3587-2017-11-13-15-00-30.html" date: "2026-06-03T01:35:32+00:00" language: "zh-TW" --- # 吃雞蛋的健康益處：增肌、強骨、防跌倒 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年10月28日 點擊數: 1954 ![](https://www.foodno1.com/images/obhealthno1/2017-11/fc7c969bfd.jpeg) 雞蛋，醫院放射腫瘤科主任梁永昌醫師說，是非常健康的日常食材。一顆雞蛋內所含的營養成份非常豐富，特別是蛋白質方面，幾乎提供了全部人體正常生理代謝所需的氨基酸種類，故被譽為一種「完整蛋白質食物」。 #### 雞蛋被污名化 長久以來，醫學界及營養學界認為，血液中膽固醇濃度過高會導致心臟血管疾病的發生，所以雞蛋蛋黃含有高量膽固醇而被污名化，導致日常雞蛋的攝食量受到限制。 雖然蛋黃含有高量的膽固醇，但是長期攝食雞蛋後，大約70%民眾血液中膽固醇濃度並沒有升高，這是因為肝臟每天都會製造大量的膽固醇，當從食物中攝取較多的膽固醇，肝臟相應的就會製造較少量的膽固醇。 #### 完整必需氨基酸增肌肉生成 梁永昌指出，骨鬆和少肌症是損害老人健康的主要因素。雞蛋所提供的完整必需氨基酸，可增加老年人肌肉的生成，減少肌肉流失。維生素D則可幫助鈣的吸收，強化骨質、緩解骨質疏鬆，對老年人體能健康的維護，避免跌倒意外之發生，效益明顯。 最近的研究證實，長期食用雞蛋可降低心血管疾病及中風的發生率。對老年人而言，可改善認知功能，增加視覺和語言記憶力。 #### 每天2顆雞蛋很安全 坊間常有疑問，到底一天最多可食用幾顆雞蛋才不會有害健康。根據國外研究報告指出，長期每天食用3顆雞蛋對人體健康沒有出現壞影響，被認為是安全的。依國內市面上販售的一般雞蛋體積大小，每天2顆應該是適當安全的。 #### 不生吃 煮熟才吃 梁永昌主任最後表示，吃雞蛋當然也有潛在危險，除芬普尼毒雞蛋事件外，雞蛋常有沙門氏菌感染，故食用前必須清洗消毒乾淨，不生吃，煮熟才吃。保存時最理想放冰箱，因在室溫或夏天氣溫較高時，蛋殼會膨漲而讓存在蛋表面的細菌溶入到蛋清。 (梁永昌 - 臺南市立安南醫院放射腫瘤科主任醫師) - [ 雞蛋 ](https://www.foodno1.com/component/tags/tag/%E9%9B%9E%E8%9B%8B.html) - [ 微波爐 ](https://www.foodno1.com/component/tags/tag/%E5%BE%AE%E6%B3%A2%E7%88%90.html) - [ 老年健康 ](https://www.foodno1.com/component/tags/tag/%E8%80%81%E5%B9%B4%E5%81%A5%E5%BA%B7.html) - [ 體能保健 ](https://www.foodno1.com/component/tags/tag/%E9%AB%94%E8%83%BD%E4%BF%9D%E5%81%A5.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3587-2017-11-13-15-00-30.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": "吃雞蛋的健康益處：增肌、強骨、防跌倒", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3587-2017-11-13-15-00-30.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "吃雞蛋的健康益處：增肌、強骨、防跌倒", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 食物, 氨基酸, 雞蛋, 蛋白質, 雞蛋營養價值, 老人增肌食物", "recipeCuisine": "中式料理", "recipeCategory": "吃雞蛋的健康益處：增肌、強骨、防跌倒", "video": { "@type": "VideoObject", "name": "吃雞蛋的健康益處：增肌、強骨、防跌倒", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3587-2017-11-13-15-00-30.html?markdown=1", "uploadDate": "2017-10-28T10:00:22-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-10-28T10:00:22-04:00", "dateCreated": "2017-10-28T10:00:22-04:00", "dateModified": "2024-12-23T15:22:55-05:00" } ```