鈣質是人體重要成分,若攝取不足會導致骨質疏鬆。有營養師表示,除了肉類和奶類,植物性蛋白質的豆類也是頗佳選擇,其中1款食物比一份全脂牛奶更高鈣多,很適合素食人士參考。
台灣營養師楊斯涵在其Facebook專頁上表示,預防骨質疏鬆的關鍵營養素為鈣質,對成年人來說,每日至少應攝取1000至1200毫克以上的鈣質。
楊斯涵營養師又指出,若以一份豆魚蛋肉類有每份蛋白質7克來看,各種豆製品的鈣質分別為:
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楊斯涵營養師補充,凍豆腐(板豆腐冷凍脫水製成)、三角油豆腐、傳統豆腐(凝固劑為硫酸鈣,可增加鈣質含量,與工業用石膏不同)、豆干絲、五香豆干都是豆類中的高鈣選擇;但是嫩豆腐鈣質含量相當少,因為它的凝固劑為氯化鎂或葡萄糖酸,並非鈣質來源,且水分多,不建議當補鈣的方式。
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同場加映:小魚乾鈣質比牛奶多20倍
台灣牙科醫生劉馥萱及骨科醫生陳鈺泓在Facebook專頁發文,表示要補充鈣質,從天然食材中攝取比進食鈣片更好,而天然食材中,除了飲牛奶、吃芝士外,小魚乾亦是補鈣神物,只要進食少量便能補充大量鈣質,含量更是牛奶的20倍。
小魚乾4大功效:
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劉馥萱醫生亦提醒,小魚乾的鈉含量和膽固醇較高,要避免一次吃太多,建議只在日常中點綴食用。
同場加映:17種高鈣食物
台灣營養師程涵宇亦曾在其facebook專頁分享了17種的高鈣食物。點擊圖片即睇高鈣食物的鈣含量:
![](https://media-proc.singtao.ca/photo.php?s=https://media.singtao.ca/wp-content/uploads/rtnews/2022/12/CA_18_0.png&f=jpeg&w=815&q=75&v=1)
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