{"id":39898,"date":"2026-08-15T09:08:05","date_gmt":"2026-08-15T01:08:05","guid":{"rendered":"https:\/\/nutrigo.hk\/bone-health-fitness-nutrition-guide\/"},"modified":"2026-08-15T09:08:05","modified_gmt":"2026-08-15T01:08:05","slug":"bone-health-fitness-nutrition-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/bone-health-fitness-nutrition-guide\/","title":{"rendered":"\u5065\u8eab\u9aa8\u9abc\u5065\u5eb7\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u5f37\u5316\u9aa8\u5bc6\u5ea6\u71df\u990a\u7b56\u7565\u3001\u9223\u8cea\u4f86\u6e90\u8207\u79d1\u5b78\u5316\u8b77\u9aa8\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u9aa8\u9abc\u5065\u5eb7\u662f\u5065\u8eab\u6301\u4e45\u529b\u7684\u96b1\u5f62\u57fa\u790e\u3002\u5728\u9999\u6e2f\uff0c\u9aa8\u8cea\u758f\u9b06\u75c7\u60a3\u75c5\u7387\u6301\u7e8c\u4e0a\u5347\uff0c\u800c\u8a31\u591a\u5065\u8eab\u4eba\u58eb\u53ea\u5c08\u6ce8\u589e\u808c\u6e1b\u8102\uff0c\u5ffd\u7565\u4e86\u9aa8\u9abc\u5f37\u5ea6\u7684\u91cd\u8981\u6027\u3002\u4e8b\u5be6\u4e0a\uff0c\u98f2\u98df\u5c0d\u9aa8\u5bc6\u5ea6\u7684\u5f71\u97ff\u5f9e\u5e74\u8f15\u6642\u4fbf\u5df2\u958b\u59cb\u7d2f\u7a4d\u2014\u2014\u73fe\u5728\u6295\u8cc7\u9aa8\u9abc\u5065\u5eb7\uff0c\u5c31\u662f\u70ba\u672a\u4f86\u7684\u904b\u52d5\u58fd\u547d\u8b77\u822a\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u70ba\u4ec0\u9ebc\u5065\u8eab\u4eba\u58eb\u66f4\u9700\u8981\u95dc\u6ce8\u9aa8\u9abc\u5065\u5eb7\uff1f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u5065\u8eab\u8a13\u7df4\u4e2d\u7684\u8ca0\u91cd\u548c\u885d\u64ca\u6027\u52d5\u4f5c\uff08\u5982\u6df1\u8e72\u3001\u8dd1\u6b65\u3001\u8df3\u8e8d\uff09\u53ef\u4ee5\u523a\u6fc0\u9aa8\u9abc\u91cd\u5851\uff0c\u6709\u52a9\u63d0\u5347\u9aa8\u5bc6\u5ea6\u3002\u7136\u800c\uff0c\u82e5\u98f2\u98df\u4e2d\u7f3a\u4e4f\u95dc\u9375\u71df\u990a\u7d20\uff0c\u9ad8\u5f37\u5ea6\u8a13\u7df4\u53cd\u800c\u6703\u589e\u52a0\u75b2\u52de\u6027\u9aa8\u6298\u98a8\u96aa\u3002\u4ee5\u4e0b\u5e7e\u985e\u5065\u8eab\u4eba\u58eb\u5c24\u9700\u6ce8\u610f\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5973\u6027\u5065\u8eab\u611b\u597d\u8005<\/strong>\uff1a\u96cc\u6fc0\u7d20\u4fdd\u8b77\u9aa8\u9abc\uff1b\u71b1\u91cf\u651d\u53d6\u4e0d\u8db3\u53ef\u80fd\u5c0e\u81f4\u6708\u7d93\u5931\u8abf\uff0c\u52a0\u901f\u9aa8\u8cea\u6d41\u5931<\/li>\n<li><strong>\u9577\u671f\u7d20\u98df\u5065\u8eab\u8005<\/strong>\uff1a\u9223\u8cea\u548c\u7dad\u4ed6\u547d D \u651d\u53d6\u4e0d\u8db3\u98a8\u96aa\u8f03\u9ad8<\/li>\n<li><strong>\u66f4\u5e74\u671f\u5973\u6027<\/strong>\uff1a\u96cc\u6fc0\u7d20\u9a5f\u964d\u4ee4\u9aa8\u8cea\u6d41\u5931\u52a0\u5287<\/li>\n<li><strong>\u9577\u8005\u5065\u8eab\u4eba\u58eb<\/strong>\uff1a\u9aa8\u9abc\u81ea\u7136\u9000\u5316\uff0c\u8a13\u7df4\u9700\u914d\u5408\u8db3\u5920\u71df\u990a\u652f\u6490<\/li>\n<li><strong>\u9577\u8dd1 \/ \u8d85\u9577\u8010\u529b\u904b\u52d5\u54e1<\/strong>\uff1a\u9577\u671f\u9ad8\u71b1\u91cf\u6d88\u8017\u4e14\u9223\u651d\u53d6\u4e0d\u8db3\u8005<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u9aa8\u9abc\u5065\u5eb7\u7684\u6838\u5fc3\u71df\u990a\u7d20<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u9223\u8cea\uff08Calcium\uff09\u2014\u2014\u9aa8\u9abc\u7684\u5efa\u7bc9\u6750\u6599<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u9223\u8cea\u662f\u9aa8\u9abc\u548c\u7259\u9f52\u7684\u4e3b\u8981\u7926\u7269\u8cea\u6210\u5206\uff0c\u6210\u5e74\u4eba\u6bcf\u65e5\u5efa\u8b70\u651d\u53d6\u91cf\u70ba 1000mg\uff0850\u6b72\u4ee5\u4e0a\u5973\u6027 1200mg\uff09\u3002\u8a31\u591a\u9999\u6e2f\u4eba\u65e5\u5e38\u9223\u8cea\u651d\u53d6\u56b4\u91cd\u4e0d\u8db3\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u512a\u8cea\u9223\u8cea\u4f86\u6e90\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4f4e\u8102\u725b\u5976\uff08\u6bcf\u676f\u7d04 300mg\uff09<\/li>\n<li>\u786c\u8c46\u8150\uff08\u77f3\u818f\u8c46\u8150\uff0c\u6bcf 100g \u7d04 350mg\uff09<\/li>\n<li>\u82a5\u862d\u3001\u83e0\u83dc\u7b49\u6df1\u7da0\u8272\u852c\u83dc<\/li>\n<li>\u7f50\u982d\u6c99\u7538\u9b5a\u6216\u4e09\u6587\u9b5a\uff08\u9023\u9b5a\u9aa8\u98df\u7528\uff09<\/li>\n<li>\u829d\u9ebb\u91ac\uff08\u6bcf\u6e6f\u5319\u7d04 88mg\uff09<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u7dad\u4ed6\u547d D\u2014\u2014\u9223\u8cea\u7684\u300c\u642c\u904b\u5de5\u300d<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u7dad\u4ed6\u547d D \u8ca0\u8cac\u8abf\u7bc0\u9223\u8cea\u5438\u6536\u548c\u9aa8\u9abc\u4ee3\u8b1d\u3002\u7f3a\u4e4f\u7dad\u4ed6\u547d D \u5373\u4f7f\u651d\u53d6\u8db3\u5920\u9223\u8cea\uff0c\u5438\u6536\u7387\u4e5f\u5927\u6253\u6298\u6263\u3002\u9999\u6e2f\u4eba\u56e0\u6236\u5916\u6d3b\u52d5\u5c11\u3001\u9632\u66ec\u610f\u8b58\u5f37\uff0c\u7dad\u4ed6\u547d D \u7f3a\u4e4f\u554f\u984c\u76f8\u7576\u666e\u904d\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u65e5\u66ec<\/strong>\uff1a\u6bcf\u65e5 10\u201320 \u5206\u9418\u9762\u90e8\u548c\u524d\u81c2\u967d\u5149\u66dd\u66ec\uff08\u4e0a\u5348 10 \u6642\u81f3\u4e0b\u5348 3 \u6642\uff09<\/li>\n<li><strong>\u98df\u7269\u4f86\u6e90<\/strong>\uff1a\u4e09\u6587\u9b5a\u3001\u541e\u62ff\u9b5a\u3001\u86cb\u9ec3\u3001\u5f37\u5316\u725b\u5976<\/li>\n<li><strong>\u88dc\u5145\u5291<\/strong>\uff1a\u5efa\u8b70\u5291\u91cf 800\u20132000 IU\/\u65e5\uff08\u8840\u6db2\u6aa2\u6e2c\u5f8c\u9075\u91ab\u56d1\u8abf\u6574\uff09<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u86cb\u767d\u8cea\u2014\u2014\u9aa8\u9abc\u57fa\u8cea\u7684\u7d44\u6210\u90e8\u5206<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u9aa8\u9abc\u7d04 30\u201335% \u7531\u81a0\u539f\u86cb\u767d\u7b49\u86cb\u767d\u8cea\u69cb\u6210\u3002\u5065\u8eab\u4eba\u58eb\u651d\u53d6\u8db3\u5920\u86cb\u767d\u8cea\u4e0d\u53ea\u662f\u589e\u808c\u9700\u8981\uff0c\u4e5f\u662f\u7dad\u6301\u9aa8\u9abc\u57fa\u8cea\u7d50\u69cb\u7684\u5fc5\u8981\u689d\u4ef6\u3002\u6bcf\u516c\u65a4\u9ad4\u91cd\u5efa\u8b70 1.2\u20131.6g \u86cb\u767d\u8cea\uff0c\u5065\u8eab\u4eba\u58eb\u53ef\u504f\u5411\u4e0a\u9650\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u9382\uff08Magnesium\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u9382\u53c3\u8207\u8d85\u904e 300 \u7a2e\u9176\u4fc3\u53cd\u61c9\uff0c\u5305\u62ec\u7dad\u4ed6\u547d D \u7684\u6d3b\u5316\u904e\u7a0b\u548c\u9aa8\u9abc\u7926\u5316\u3002\u7f3a\u9382\u6703\u524a\u5f31\u9223\u8cea\u5229\u7528\u6548\u7387\u3002\u63a8\u85a6\u98df\u7269\uff1a\u674f\u4ec1\u3001\u5357\u74dc\u7c7d\u3001\u9ed1\u8c46\u3001\u6df1\u8272\u852c\u83dc\u3001\u5168\u7a40\u7269\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u7dad\u4ed6\u547d K2<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u7dad\u4ed6\u547d K2 \u5e6b\u52a9\u9223\u8cea\u300c\u5c0e\u5411\u300d\u9aa8\u9abc\u800c\u975e\u6c89\u7a4d\u5728\u52d5\u8108\uff0c\u662f\u9aa8\u9abc\u5065\u5eb7\u88ab\u5ffd\u7565\u7684\u91cd\u8981\u89d2\u8272\u3002\u98df\u7269\u4f86\u6e90\uff1a\u7d0d\u8c46\uff08\u65e5\u672c\u767c\u9175\u9ec3\u8c46\uff0cMK-7 \u5f62\u5f0f\u6700\u6709\u6548\uff09\u3001\u4e73\u916a\u3001\u86cb\u9ec3\u3001\u96de\u809d\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u78f7\uff08Phosphorus\uff09<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u78f7\u8207\u9223\u5171\u540c\u69cb\u6210\u7fa5\u57fa\u78f7\u7070\u77f3\uff08\u9aa8\u9abc\u7926\u7269\u8cea\u7684\u4e3b\u8981\u6210\u5206\uff09\u3002\u4e00\u822c\u5747\u8861\u98f2\u98df\u4e0d\u96e3\u651d\u53d6\u8db3\u5920\u78f7\u8cea\uff0c\u4f46\u904e\u91cf\u651d\u53d6\u52a0\u5de5\u98df\u54c1\u4e2d\u7684\u78f7\u6dfb\u52a0\u5291\uff08\u78f7\u9178\uff09\u53cd\u800c\u53ef\u80fd\u5e72\u64fe\u9223\u78f7\u6bd4\u4f8b\uff0c\u5f71\u97ff\u9aa8\u9abc\u5065\u5eb7\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u54ea\u4e9b\u98f2\u98df\u7fd2\u6163\u640d\u5bb3\u9aa8\u9abc\u5065\u5eb7\uff1f<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u274c <strong>\u904e\u91cf\u5496\u5561\u56e0<\/strong>\uff1a\u6bcf\u65e5\u8d85\u904e 4 \u676f\u5496\u5561\u53ef\u8f15\u5fae\u589e\u52a0\u9223\u8cea\u6d41\u5931\uff08\u9069\u91cf\u98f2\u7528\u5f71\u97ff\u4e0d\u5927\uff09<\/li>\n<li>\u274c <strong>\u9ad8\u9209\u98f2\u98df<\/strong>\uff1a\u9209\u651d\u53d6\u904e\u591a\u6703\u589e\u52a0\u5c3f\u6db2\u9223\u8cea\u6392\u51fa\uff0c\u9999\u6e2f\u4eba\u7684\u5916\u98df\u9e7d\u5206\u504f\u9ad8<\/li>\n<li>\u274c <strong>\u5927\u91cf\u98f2\u9152<\/strong>\uff1a\u6291\u5236\u9aa8\u9abc\u5f62\u6210\u7d30\u80de\uff08\u6210\u9aa8\u7d30\u80de\uff09\u6d3b\u6027\uff0c\u589e\u52a0\u9aa8\u6298\u98a8\u96aa<\/li>\n<li>\u274c <strong>\u904e\u5ea6\u9650\u5236\u71b1\u91cf<\/strong>\uff1a\u6975\u7aef\u6e1b\u91cd\u4ee4\u96cc\u6fc0\u7d20\u548c\u776a\u56fa\u916e\u4e0b\u964d\uff0c\u52a0\u901f\u9aa8\u8cea\u6d41\u5931<\/li>\n<li>\u274c <strong>\u78b3\u9178\u98f2\u6599\uff08\u5c24\u5176\u53ef\u6a02\uff09<\/strong>\uff1a\u78f7\u9178\u542b\u91cf\u9ad8\uff0c\u9577\u671f\u904e\u91cf\u53ef\u80fd\u5e72\u64fe\u9223\u78f7\u5e73\u8861<\/li>\n<li>\u274c <strong>\u9ad8\u8349\u9178\u98df\u7269\u914d\u9223\u8cea\u98df\u7269\u540c\u98df<\/strong>\uff1a\u83e0\u83dc\u4e2d\u7684\u8349\u9178\u6703\u6291\u5236\u9223\u5438\u6536\uff0c\u4e0d\u5b9c\u4f5c\u70ba\u4e3b\u8981\u9223\u8cea\u4f86\u6e90<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u6700\u4f73\u5f37\u5316\u9aa8\u9abc\u7684\u8a13\u7df4\u65b9\u5f0f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u98f2\u98df\u4e4b\u5916\uff0c\u8a13\u7df4\u9078\u64c7\u540c\u6a23\u91cd\u8981\u3002\u4ee5\u4e0b\u904b\u52d5\u5c0d\u9aa8\u9abc\u5f37\u5316\u6548\u679c\u6700\u4f73\uff1a<\/p>\n\n\n\n<ul 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