星期六 2025年 4月 05日
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怕骨松光靠补钙不够 4好习惯防“骨石流”

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骨质疏松症”就是骨头内部组织过于松散空洞,容易带来的合并症就是跌倒、骨折,而35岁之后骨密度就开始走下坡,每年骨质流失速度约为1至2%。要预防或改善骨质流失的情况,光靠“补钙”还不够。

如果整天不运动,只会上网、或躺在椅子上看韩剧,“即使从饮食中补充再多的钙质,也没有用!”想要骨头长得好,还需配合负重运动与好习惯如下:

{1}日晒15分钟:只要相当于1个手掌大小的面积,每天接触太阳15分钟,身体自然能产生维生素D,尤其老人家常因消化不良,从食物中获取维生素D更有限。幸好,只要每天晒太阳15分钟,身体自然能够合成维生素D供利用。

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{2}戒烟与戒酒:烟龄10年的女性,骨密度就会下降2.3%至3.3%,而且随着烟龄愈久,对骨骼的伤害愈大。酒精与骨质流失并没有直接相关,但很多人喝酒后往往不吃东西,造成营养摄取不均,骨质流失。

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{3}少喝含磷饮料与咖啡:磷与钙会产生排挤效应,影响钙质的吸收;如果要喝咖啡,可用牛奶或亚麻仁粉取代奶精。

{4}不要熬夜:经常熬夜会造成食欲不振、消化不好,进而影响营养摄取。

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