堅持力量鍛煉是補鈣的前提

 

The best way to get more calcium is from your diet. You probably already know that dairy products -- such as milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include:

• Spinach
• Kale
• Okra
• Collards
• Soybeans
• White beans
• Some fish, like sardines, salmon, perch, and rainbow trout
• Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal

Foods that provide vitamin D include:

• Fatty fish, like tuna, mackerel, and salmon
• Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
• Beef liver
• Cheese
• Egg yolks

To get vitamin D from food, fish is a good option. Six ounces of cooked salmon has more than 600 international units (IU).

http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods