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Bone density is not solely reliant on exercise—it also requires a healthy diet and lifestyle. Here are some key points he shared:
1. Eat high-quality protein
Mr. Dong-Ying Xu, a fitness coach from Taiwan, suggests that seniors should eat protein based on their body weight multiplied by 1.2 grams. For example, someone weighing 132.28 pounds (60 kilograms) would need to eat 72 grams (approximately 2.54 ounces) of protein daily.
2. Diet portions and order
Mr. Xu recommends following the Harvard T.H. Chan School of Public Health’s “Healthy Eating Plate.” Specifically, this involves eating two servings of vegetables, one serving of protein, and one serving of carbohydrate. The recommended order of consumption is protein, followed by vegetables, and lastly carbohydrate.
3. Sufficient vitamin D
It is essential to get sunlight every day, ideally around 20 minutes between 11 a.m. and 1 p.m., to ensure an adequate intake of vitamin D.
4. Weight training
Strengthening muscles through resistance training aids in reversing the loss of bone density, promoting a more youthful and healthy body.
1. 根據本文，下列哪一項無助維持健康的骨密？
（1）重量訓練能逆轉骨密度流失。
（2）年長者需盡可能多補充高品質蛋白質。
（3）攝取蛋白質的順序建議在蔬菜之前。
（4）每天晒太陽以攝取維生素D。
2. 簡而言之，維持健康的骨質密度需注意哪三項原則？
3. 你也注重提升骨密度嗎？為什麼維持健康的骨骼很重要？自身或周遭有相關的故事或經驗可供分享？
解答：
1. （2）
2. Bone density is not solely reliant on exercise—it also requires a healthy diet and lifestyle.（健康的骨質密度不僅要運動，還需健康飲食與生活方式。）
（文章來源：英文大紀元時報）
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文章二：Essential Nutrients for Maintaining Healthy Hair
Essential Nutrients for Maintaining Healthy Hair。（123RF）Adequate nutritional intake is crucial for maintaining healthy hair. Ms. Chen Junru, director of Taiwan Wonderful TCM Clinic, recommends increasing the intake of the following essential nutrients:
Iron: Iron helps increase hemoglobin production, providing more nutrition to the hair. Food sources with varying iron levels include red meat, cherries, grapes, and apples. Additionally, incorporating foods rich in vitamin C can enhance iron absorption. Folate: Folate is required to form blood cells and is predominantly found in vegetables and fruits. Inadequate intake of these foods can affect the production of red blood cells. Protein: Incorporating high-quality protein sources, such as eggs, beef, and pork liver, can enhance the strength of the hair. Seaweed: Algae foods like nori and kelp, rich in vitamin B12 and iodine, can help prevent anemia and provide ample nutrition for the hair. Black-colored foods: In TCM, the color black is believed to correspond to the kidneys. Therefore, incorporating black-colored foods, such as black beans, black sesame seeds, black fungus, mulberries, and black goji berries, can benefit kidney health and, in turn, promote hair growth.
1. 根據本文敘述，下列何者有誤？
（1）黑色食物有助腎臟健康。
（2）牛肉、雞蛋等食物有益頭髮健康。
（3）維生素C攝取不足影響造血功能。
（4）蔬菜和水果是葉酸的主要來源。
2. 根據本文，蔬菜水果攝取不足會造成什麼影響？
3. 你有一頭烏黑亮麗的頭髮嗎？本文提到的食物，有多少已經在你平日的攝取範圍？或者你有其他祕方可供分享。
解答：
1.（3）
2. Inadequate intake of vegetables and fruits can affect the production of red blood cells.（蔬菜水果攝取不足會影響紅血球製造。）
（文章來源：英文大紀元時報）◇
