{"id":4231,"date":"2017-04-26T20:35:56","date_gmt":"2017-04-26T20:35:56","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=4231"},"modified":"2017-04-26T20:35:56","modified_gmt":"2017-04-26T20:35:56","slug":"beyond-dairy-great-foods-calcium","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/zh\/2017\/04\/beyond-dairy-great-foods-calcium\/","title":{"rendered":"\u9664\u4e86\u4e73\u88fd\u54c1\uff1a\u5176\u4ed6\u88dc\u5145\u9223\u8cea\u7684\u597d\u98df\u7269"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\"><span style=\"font-weight: 400;\">\u9223\u3002\u611f\u8b1d\u570b\u4e2d\u7684\u5065\u5eb7\u8ab2\u7a0b\u3001\u4e73\u54c1\u59d4\u54e1\u6703\u591a\u5e74\u7684\u5ee3\u544a\uff0c\u751a\u81f3\u53ef\u80fd\u662f\u9019\u6a23 <\/span><strong><a href=\"https:\/\/www.youtube.com\/watch?v=ICwLlrQKVcg\" target=\"_blank\" rel=\"noopener noreferrer\">\u6821\u820d\u6416\u6efe\u5f71\u7247<\/a><\/strong><span style=\"font-weight: 400;\"> \u770b\u8457\u6234\u8457\u5e73\u9802\u5e3d\u8df3\u821e\u7684\u9ab7\u9acf\uff0c\u60a8\u53ef\u80fd\u77e5\u9053\u9223\u7684\u91cd\u8981\u6027\uff0c\u5c24\u5176\u662f\u5c0d\u5973\u6027\u800c\u8a00\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What you might not know is why calcium is so important, or that you don&#8217;t have to eat a lot of dairy (or even any) to get it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u8acb\u7e7c\u7e8c\u95b1\u8b80\uff0c\u4e86\u89e3\u9223\u7684\u597d\u8655\u3001\u70ba\u4ec0\u9ebc\u5f9e\u98f2\u98df\u4e2d\u7372\u53d6\u9223\u52dd\u904e\u4f9d\u8cf4\u88dc\u5145\u5291\uff0c\u4ee5\u53ca\u6709\u95dc\u9019\u7a2e\u91cd\u8981\u7926\u7269\u8cea\u53ca\u5176\u5728\u8eab\u9ad4\u4e2d\u7684\u95dc\u9375\u4f5c\u7528\u7684\u5176\u4ed6\u8cc7\u8a0a\u3002<\/span><\/p>\n<h2><b>\u9223\u7684\u597d\u8655<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u5118\u7ba1\u5b83\u7684\u4e3b\u8981\u4f5c\u7528\u662f\u5efa\u9020\u5f37\u58ef\u7684\u9aa8\u9abc\u548c\u7259\u9f52\uff0c <\/span><strong><a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/calcium-supplements\/art-20047097\" target=\"_blank\" rel=\"noopener noreferrer\">\u9223\u662f\u5fc5\u9700\u7684<\/a><\/strong><span style=\"font-weight: 400;\"> \u4e5f\u6709\u52a9\u65bc\u808c\u8089\u3001\u795e\u7d93\u548c\u5fc3\u81df\u7684\u6b63\u5e38\u529f\u80fd\u3002\u5982\u679c\u6c92\u6709\u8db3\u5920\u7684\u9223\uff0c\u5152\u7ae5\u53ef\u80fd\u7121\u6cd5\u9054\u5230\u6b63\u5e38\u8eab\u9ad8\uff0c\u6210\u5e74\u4eba\u53ef\u80fd\u9762\u81e8\u9aa8\u8cea\u758f\u9b06\u75c7\u7684\u98a8\u96aa\u2014\u2014\u9aa8\u8cea\u758f\u9b06\u75c7\u662f\u4e00\u7a2e\u4ee5\u591a\u5b54\u3001\u8106\u9aa8\u70ba\u7279\u5fb5\u7684\u75be\u75c5\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calcium may even play a role in preventing cancer, diabetes, and high blood pressure. Though the jury&#8217;s still out on those benefits, getting the right amount of calcium certainly can&#8217;t hurt.<\/span><\/p>\n<h2><b>\u98f2\u98df\u8207\u88dc\u5145\u5291<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u5728\u6211\u5011\u7e7c\u7e8c\u8a0e\u8ad6\u9223\u88dc\u5145\u5291\u548c\u98f2\u98df\u4f86\u6e90\u4e4b\u524d\uff0c\u6211\u5011\u61c9\u8a72\u63d0\u5230\uff0c\u670d\u7528\u9223\u88dc\u5145\u5291\u53ef\u80fd\u6703\u6709\u4e00\u4e9b\u98a8\u96aa <\/span><i><span style=\"font-weight: 400;\">\u592a\u591a\u4e86<\/span><\/i><span style=\"font-weight: 400;\"> \u9223\u3002\u7576\u98f2\u98df\u662f\u60a8\u4e3b\u8981\u6216\u552f\u4e00\u7684\u9223\u4f86\u6e90\u6642\uff0c\u9019\u7a2e\u60c5\u6cc1\u5e7e\u4e4e\u4e0d\u6703\u767c\u751f\uff0c\u9019\u662f\u5617\u8a66\u4e3b\u8981\u5f9e\u98f2\u98df\u4e2d\u7372\u53d6\u9223\u7684\u539f\u56e0\u4e4b\u4e00\u3002\u907f\u514d\u9223\u88dc\u5145\u5291\u7684\u53e6\u4e00\u500b\u539f\u56e0\u662f\u5b83\u5011\u53ef\u80fd\u6703\u5e36\u4f86\u60a8\u53ef\u80fd\u60f3\u8981\u907f\u514d\u7684\u526f\u4f5c\u7528\uff08\u4f8b\u5982\u4fbf\u79d8\u548c\u8179\u8139\uff09\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u5c0d\u65bc\u90a3\u4e9b\u53ef\u80fd\u7121\u6cd5\u900f\u904e\u98f2\u98df\u651d\u53d6\u8db3\u5920\u9223\u6216\u9223\u9700\u6c42\u8f03\u9ad8\u7684\u4eba\uff0c\u4ecd\u7136\u5efa\u8b70\u88dc\u5145\u9223\u3002\u4f60 <\/span><strong><a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/calcium-supplements\/art-20047097?pg=2\" target=\"_blank\" rel=\"noopener noreferrer\">\u53ef\u80fd\u9700\u8981\u88dc\u5145\u9223\u8cea<\/a><\/strong><span style=\"font-weight: 400;\"> \u5982\u679c\u4f60\uff1a<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u9075\u5faa\u7d14\u7d20\u98f2\u98df<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u5403\u5927\u91cf\u7684\u86cb\u767d\u8cea\u6216\u9209\uff0c\u9019\u6703\u5c0e\u81f4\u4f60\u7684\u8eab\u9ad4\u6392\u51fa\u66f4\u591a\u7684\u9223<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u6709\u9aa8\u8cea\u758f\u9b06\u75c7<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u63a5\u53d7\u76ae\u8cea\u985e\u56fa\u9187\u7684\u9577\u671f\u6cbb\u7642<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u60a3\u6709\u8178\u9053\u6216\u6d88\u5316\u7cfb\u7d71\u75be\u75c5\uff0c\u4f8b\u5982\u767c\u708e\u6027\u8178\u9053\u75be\u75c5\u6216\u4e73\u7cdc\u7009\uff0c\u6703\u964d\u4f4e\u60a8\u5438\u6536\u9223\u7684\u80fd\u529b<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u662f\u5426\u60a3\u6709\u4e73\u7cd6\u4e0d\u8010\u75c7\u4e26\u9650\u5236\u725b\u5976\u548c\u4e73\u88fd\u54c1\u7684\u651d\u53d6\u91cf<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u5c0d\u6211\u5011\u5927\u591a\u6578\u4eba\uff0c\u5c24\u5176\u662f\u5973\u6027\u4f86\u8aaa\uff0c\u6bcf\u5929\u670d\u7528\u4e00\u7c92\u6216\u591a\u7a2e\u7dad\u751f\u7d20\u4e2d\u9069\u91cf\u7684\u9223\u4e26\u4e0d\u6703\u8b93\u4f60\u611f\u5230\u8d85\u5f37\u3002\u4f46\u5982\u679c\u60a8\u8a8d\u70ba\u81ea\u5df1\u53ef\u80fd\u6709\u651d\u53d6\u904e\u591a\u7684\u98a8\u96aa\uff0c\u8acb\u8aee\u8a62\u60a8\u7684\u91ab\u751f\u3002<\/span><\/p>\n<h2><b>\u4e73\u88fd\u54c1\u4ee5\u5916\u7684\u9223<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">For the many of us who are cutting out dairy, getting enough calcium is perhaps the chief concern. Fortunately, there are lots of other <\/span><strong><a href=\"https:\/\/authoritynutrition.com\/15-calcium-rich-foods\/\" target=\"_blank\" rel=\"noopener noreferrer\">delicious, healthy ways<\/a><\/strong><span style=\"font-weight: 400;\"> you can get your calcium.<\/span><\/p>\n<h3><b>\u7a2e\u5b50<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u7a2e\u5b50\u662f\u8d85\u7dca\u6e4a\u7684\u71df\u990a\u767c\u96fb\u6a5f\u3002\u5176\u4e2d\u4e00\u4e9b\u9223\u542b\u91cf\u5f88\u9ad8\uff0c\u5305\u62ec\u7f4c\u7c9f\u3001\u829d\u9ebb\u3001\u82b9\u83dc\u548c\u5947\u4e9e\u7c7d\u3002\u7a2e\u5b50\u9084\u63d0\u4f9b\u86cb\u767d\u8cea\u548c\u5065\u5eb7\u8102\u80aa\u3002\u4f8b\u5982\uff0c\u5947\u4e9e\u7c7d\u662f omega-3 \u8102\u80aa\u9178\u7684\u91cd\u8981\u690d\u7269\u4f86\u6e90\u3002\u5149\u662f\u4e00\u6e6f\u5319\u829d\u9ebb\u5c31\u542b\u6709\u6bcf\u65e5\u5efa\u8b70\u9223\u91cf\u7684 9%\u3002\u5b83\u9084\u542b\u6709\u9285\u3001\u9435\u548c\u9333\u3002<\/span><\/p>\n<h3><b>Sardines or canned salmon<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u6c99\u4e01\u9b5a\u548c\u7f50\u982d\u9bad\u9b5a\u7684\u9aa8\u982d\u53ef\u4ee5\u98df\u7528\uff0c\u56e0\u6b64\u5bcc\u542b\u9223\u8cea\u3002\u4e00\u7f50 3.75 \u76ce\u53f8\u7684\u6c99\u4e01\u9b5a\u53ef\u63d0\u4f9b\u6bcf\u65e5\u5efa\u8b70\u9223\u91cf\u7684 35%\u3002\u4e09\u76ce\u53f8\u5e36\u9aa8\u9bad\u9b5a\u7f50\u982d\u542b\u6709 21%\u3002\u9019\u4e9b\u6cb9\u6027\u9b5a\u985e\u63d0\u4f9b\u512a\u8cea\u86cb\u767d\u8cea\u548c omega-3 \u8102\u80aa\u9178\uff0c\u5c0d\u60a8\u7684\u5fc3\u81df\u3001\u5927\u8166\u548c\u76ae\u819a\u6709\u76ca\u3002<\/span><\/p>\n<h3><b>Beans and lentils<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Beans\u00a0and lentils are high in\u00a0fiber, protein, and micronutrients, and contain plenty of iron, zinc,\u00a0folate,\u00a0magnesium,\u00a0and potassium. Some kinds of beans have a fair amount of calcium.<\/span> <span style=\"font-weight: 400;\">White beans are a good source, with a cup of cooked white beans providing 13 percent of your recommended daily calcium. Most other varieties of beans and lentils have less than half of that, but can still be a significant part of your calcium intake.<\/span><\/p>\n<h3><b>\u674f\u4ec1<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Of all the nuts,\u00a0almonds\u00a0are the highest in calcium. An ounce of almonds, or about 22 nuts, delivers 8 percent of your daily calcium. Almonds also provide 3 grams of fiber per ounce, as well as healthy fats and protein. They\u2019re a great source of magnesium, manganese, and vitamin E, and eating nuts may help lower blood pressure and\u00a0body fat.<\/span><\/p>\n<h3><b>Dark, leafy greens<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Greens like collards, kale, and spinach are incredibly healthy, and some of them are high in calcium. For instance, one cup of cooked collard greens has 266 mg of calcium, which for most is a quarter of the amount you need in a day. Note that some varieties of greens, like spinach, are also high in\u00a0oxalates, which reduce the amount of the calcium your body takes in. Kale and collard greens are low-oxalate greens, so you get more of the good stuff.<\/span><\/p>\n<h3><b>\u5927\u9ec3<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Another high-oxalate plant, rhubarb, provides a lot of calcium\u2014but only some of it is useable by your body. Still, a cup of cooked rhubarb has almost 9 percent of your daily calcium requirement. <\/span><span style=\"font-weight: 400;\">Rhubarb also has a lot of fiber and vitamin K to offer, and can help promote healthy gut bacteria.<\/span><\/p>\n<h3><b>\u83a7\u83dc<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u300c\u507d\u7a40\u7269\u300d\uff08\u5982\u85dc\u9ea5\uff09\u83a7\u83dc\u662f\u8449\u9178\u7684\u6975\u4f73\u4f86\u6e90\uff0c\u4e26\u4e14\u67d0\u4e9b\u7926\u7269\u8cea\u542b\u91cf\u975e\u5e38\u9ad8\uff0c\u5982\u9333\u3001\u9382\u3001\u78f7\u3001\u9435\u548c\u9223\u3002\u4e00\u676f\u716e\u719f\u7684\u83a7\u83dc\u7c7d\u7c92\u53ef\u6eff\u8db3\u60a8\u65e5\u5e38\u9700\u6c42\u7684 12% \u5de6\u53f3\u3002 <\/span><\/p>\n<h3><b>\u6bdb\u8c46\u548c\u8c46\u8150<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Edamame are soybeans in the pod, and tofu is made from soybeans. One cup of edamame has 10 percent of your recommended daily calcium. It\u2019s also a good source of protein and delivers all your daily folate in a single serving.<\/span> <span style=\"font-weight: 400;\">Tofu that\u2019s been prepared with calcium has exceptionally high amounts of calcium. You can get 86 percent of your daily calcium in just half a cup.<\/span><\/p>\n<h3><b>\u7121\u82b1\u679c<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u7121\u82b1\u679c\u4e7e\u542b\u6709\u5927\u91cf\u7684\u6297\u6c27\u5316\u5291\u548c\u7e96\u7dad\uff0c\u800c\u4e14\u6bd4\u5927\u591a\u6578\u4e7e\u679c\u9084\u542b\u6709\u66f4\u591a\u7684\u9223\u2014\u2014\u4e00\u76ce\u53f8\u7684\u9223\u542b\u91cf\u5c31\u76f8\u7576\u65bc\u6bcf\u65e5\u9223\u91cf\u7684 5%\u3002\u5b83\u5011\u9084\u63d0\u4f9b\u9069\u91cf\u7684\u9240\u548c\u7dad\u751f\u7d20 K\u3002<\/span><\/p>\n<h2><b>\u5225\u5fd8\u4e86D<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u7121\u8ad6\u60a8\u5982\u4f55\u7372\u5f97\u9223\uff0c\u8acb\u8a18\u4f4f\uff0c\u5982\u679c\u6c92\u6709\u7dad\u751f\u7d20 D\uff0c\u60a8\u7684\u8eab\u9ad4\u5c31\u7121\u6cd5\u5438\u6536\u4efb\u4f55\u9223\u3002\u7dad\u751f\u7d20 D \u7684\u6700\u5927\u5929\u7136\u4f86\u6e90\u662f\u76ae\u819a\u5438\u6536\u7684\u967d\u5149\uff0c\u56e0\u6b64\u60a8\u53ef\u80fd\u9700\u8981\u8003\u616e\u4eab\u7528\u4e00\u4e9b\u9223\u4f86\u6e90\u91ce\u9910\u5f0f\u3002\u4f46\u60a8\u4e5f\u53ef\u4ee5\u5f9e\u5e36\u9aa8\u9b5a\u548c\u86cb\u9ec3\u7b49\u98df\u7269\u4ee5\u53ca\u7dad\u751f\u7d20 D \u5f37\u5316\u98df\u54c1\u4e2d\u7372\u5f97\u4e00\u4e9b\u7dad\u751f\u7d20 D\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u5c07\u9019\u4e9b\u95dc\u65bc\u9223\u7684\u300c\u9435\u8b49\u300d\u653e\u5728\u624b\u908a\uff0c\u60a8\u7684\u8eab\u9ad4\u5c07\u611f\u8b1d\u60a8\u6578\u5341\u5e74\u3002<\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>\u60a8\u53ef\u80fd\u77e5\u9053\u60a8\u9700\u8981\u9223\u3002\u4f46\u60a8\u53ef\u80fd\u4e0d\u77e5\u9053\uff0c\u9664\u4e86\u4e73\u88fd\u54c1\u548c\u88dc\u5145\u5291\u4e4b\u5916\uff0c\u9084\u6709\u5176\u4ed6\u65b9\u6cd5\u53ef\u4ee5\u7372\u5f97\u9223\u3002<\/p>","protected":false},"author":6,"featured_media":4232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-4231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":4232,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beyond Dairy: Other Great Foods for Calcium - Hancock Health<\/title>\n<meta name=\"description\" content=\"Most people know calcium is essential, especially for women. But there are ways to get calcium beyond dairy and supplements.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hancockhealth.org\/zh\/2017\/04\/beyond-dairy-great-foods-calcium\/\" \/>\n<meta property=\"og:locale\" content=\"zh_HK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beyond Dairy: Other Great Foods for Calcium - Hancock Health\" \/>\n<meta property=\"og:description\" content=\"Most people know calcium is essential, especially for women. 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