--- title: "老人養生不吃肉　小心肌少症上身 - FoodNo1.com" description: "許多老年人怕太胖不吃肉，老年人肌肉量流失速度快，日常飲食應攝取足夠的優質蛋白質，每日份量約為2至3個拳頭大小，才能遠離肌少症。 年紀愈大、體重愈輕..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles/3427-2017-02-18-15-51-11.html" date: "2026-06-27T19:41:26+00:00" language: "zh-TW" --- # 老人養生不吃肉 小心肌少症上身 No.1 Admin [老人篇](https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles.html) 2017年2月16日 點擊數: 2257 ![](https://www.foodno1.com/images/obhealthno1/2017-02/6f9c820eac.jpeg) 許多老年人怕太胖不吃肉，或是認為少吃肉類較養生，其實都是錯誤的觀念！醫師強調，老年人肌肉量流失速度快，日常飲食應攝取足夠的優質蛋白質，每日份量約為2至3個拳頭大小，才能遠離肌少症。 #### 年紀愈大、體重愈輕 要注意 老年醫學部主治醫師詹鼎正指出，根據統計，約有10萬至20萬名老年人有肌少症的問題。尤其年紀愈大、體重愈輕者，發生肌少症的機率愈高。肌少症容易引起衰弱，而衰弱症常伴隨較高的慢性病、意外事件以及癌症的發生率。 #### 肌少症警訊 四肢纖細、握力差 詹鼎正表示，肌少症是肌肉量與肌肉功能低下的症候群，透過四肢骨骼肌、握力測試，以及行走速度，可以進行診斷。若是家中年長者有出現四肢纖細、活動力變差、步行速度變慢、手部握力變差等跡象，有可能是肌少症的警訊，應就醫接受檢查。 #### 每天攝取優質蛋白質 如何預防肌少症上身呢？詹鼎正院長強調，首先，日常營養要充足，其中以優質蛋白質最為重要，建議每公斤應攝取1至2公克，約為2至3個拳頭大小的雞肉、雞蛋、大豆製品等食物；另外，記得多做阻抗運動，例如快走、慢跑、游泳。 (詹鼎正- 台大醫院竹東分院院長、內科部暨老年醫學部主治醫師) - [ 銀髮 ](https://www.foodno1.com/component/tags/tag/%E9%8A%80%E9%AB%AE.html) - [ 樂齡 ](https://www.foodno1.com/component/tags/tag/%E6%A8%82%E9%BD%A1.html) - [ 老人 ](https://www.foodno1.com/component/tags/tag/%E8%80%81%E4%BA%BA.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles/3427-2017-02-18-15-51-11.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": "養生寶庫", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes.html" }, { "@type": "ListItem", "position": 5, "name": "老人篇", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles.html" }, { "@type": "ListItem", "position": 6, "name": "老人養生不吃肉　小心肌少症上身", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles/3427-2017-02-18-15-51-11.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "老人養生不吃肉　小心肌少症上身", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "老人, 飲食, 肌少症, 優質蛋白質, 四肢纖細, 衰弱, 詹鼎正, 台大醫院竹東分院, 內科, 老年醫學部, 雞肉, 雞蛋, 大豆, 握力", "recipeCuisine": "中式料理", "recipeCategory": "老人養生不吃肉　小心肌少症上身", "video": { "@type": "VideoObject", "name": "老人養生不吃肉　小心肌少症上身", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles/3427-2017-02-18-15-51-11.html?markdown=1", "uploadDate": "2017-02-16T20:54:22-05:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-02-16T20:54:22-05:00", "dateCreated": "2017-02-16T20:54:22-05:00", "dateModified": "2025-07-18T13:41:27-04:00" } ```