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1. Increase Calcium Intake
Foods such as milk, legumes, lean meats, dried small fish, dried shrimp, black sesame sauce, walnut kernels, eggs, seaweed, kelp, and shiitake mushrooms all contain a significant amount of calcium and can be consumed regularly.
In addition to diet, moderate sun exposure is essential. Sunlight exposure promotes the synthesis of active vitamin D in the skin, which enhances the absorption of calcium, thereby facilitating bone formation. For most individuals, exposing the skin to sunlight for just 10 to 15 minutes, three to four times a week is sufficient.
2. Minimize Calcium Loss
Smoking and alcohol consumption can both affect the metabolism of calcium and vitamin D, and the formation of peak bone mass. Excessive caffeine (from tea and coffee) can increase urinary calcium excretion, affecting the body's calcium absorption. Carbonated drinks can also inhibit calcium absorption. Additionally, excessive salt and protein intake can lead to calcium loss.
3. Exercise Regularly
The mechanical stimulation of muscles and the influence of gravity during exercise contribute to increasing bone density, and maintaining bone strength. Exercise aids in building peak bone mass, reducing bone loss in postmenopausal women, enhancing balance and confidence in older individuals, and preventing falls and fractures.
1. 本文關於「維持骨骼健康」，下列哪一項有誤？
（1）運動能增加骨質密度。
（2）吃太重鹹易造成鈣質流失。
（3）多喝咖啡或茶容易骨質疏鬆。
（4）晒太陽促進鈣質吸收。
2. 根據本文建議，每人每週應晒太陽多久？
3. 要維持骨骼健康，「補充鈣、避免鈣流失、多運動」缺一不可。如果您也有骨質疏鬆問題，試著檢視一下自己可能哪方面不足？
解答：
1. （3）
2. For most individuals, exposing the skin to sunlight for just 10 to 15 minutes, three to four times a week is sufficient.（對多數人來說，每次晒太陽大約10~15分鐘，一周3~4次即可。）
（文章來源：英文大紀元時報）
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文章二：Exercise to Help Prevent Osteoporosis
Exercise to Help Prevent Osteoporosis。（123RF）
Toe and Heel Raises
Heel raises: Hold onto the back of a chair with both hands. Lift your heels, maintaining the position for 10 to 15 seconds or until you feel a slight soreness in the calf muscles. Repeat this exercise 20 to 30 times each session, with the goal of reaching 100 repetitions per day.
Toe raises: Hold onto the back of a chair with both hands, keeping your heels on the ground. Raise your toes, and the front part of your foot upward, maintaining the position for 10 to 15 seconds or until you feel a slight soreness at the front of your lower leg. Repeat this exercise 20 to 30 times each session, with the goal of reaching 100 repetitions per day.
Note: When pushing your heels down, you may feel a sensation of vibration in your body. It is best to channel this vibration upward along your legs and spine, reaching the top of your head. Performing this exercise 100 times daily can be an effective way to help prevent osteoporosis.
1. 本文關於「抬腳趾頭（踮腳跟）運動」，下列何者有誤？
（1）腳跟要保持懸空。
（2）腳掌前半部分要隨腳趾頭抬起。
（3）每次動作建議持續到小腿前半部感到輕微痠痛為止。
（4）每個循環建議做20~30次。
2. 根據本文，抬腳跟（踮腳尖）運動時，建議每下維持多久？
3. 試分享還有哪些運動也有助增強骨密度，預防骨質疏鬆？
解答：
1. （1）
2. Lift your heels, maintaining the position for 10 to 15 seconds or until you feel a slight soreness in the calf muscles.（抬起腳跟，保持姿勢10~15秒，或直到小腿肚感覺輕微痠痛為止。）
（文章來源：英文大紀元時報）◇
