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【星島都市網】膽固醇過高會增加中風及患心臟病的風險。有營養師提出3大飲食重點,幫助大家選擇合適的食物,降低膽固醇,避免血管阻塞。早餐吃番薯、喝熱巧克力,也可以清除血管里的壞膽固醇?
降膽固醇最難?血脂高可致中風心臟病
營養師李婉萍在其YouTube頻道講解降膽固醇的飲食宜忌,她指出,在眾多臨床個案中,膽固醇是「三高」之中最不容易處理的問題,須非常認真調整飲食才有所改善。
膽固醇從何而來?如何分辨好和壞的膽固醇?本港衛生署指出,膽固醇是一種脂肪,若血液的壞膽固醇過高,患冠心病及中風的風險上升。膽固醇來源、特性、作用及影響如下:
![甚麼是膽固醇?](https://image.hkhl.hk/f/1024p0/0x0/100/none/3d37be1f7fd0b01b2355ae6dcad7363d/2023-09/fat_A01.png)
![膽固醇是脂肪的一種](https://image.hkhl.hk/f/1024p0/0x0/100/none/4d451b5e3b1bebb389800c673e9d1fba/2023-09/fat_A02.png)
![肝臟會自製膽固醇,亦可從肉類、海鮮等吸收](https://image.hkhl.hk/f/1024p0/0x0/100/none/cfea282ddd89778d2cbd1f9a4bd094df/2023-09/fat_A03.png)
![膽固醇與脂蛋白混合,通過血管傳輸至全身](https://image.hkhl.hk/f/1024p0/0x0/100/none/8ecc43e54434a29f74faaefd8412f9dc/2023-09/fat_A04.png)
![人體有自行調節膽固醇含量的機能](https://image.hkhl.hk/f/1024p0/0x0/100/none/b7fc7dc2987f78ff597b92aaea2003d9/2023-09/fat_A05.png)
![攝取太多膽固醇時,肝臟減少製造](https://image.hkhl.hk/f/1024p0/0x0/100/none/302609fc89936c078e66bf4938ec0bd8/2023-09/fat_A06.png)
![攝取較少時,肝臟就會多製造](https://image.hkhl.hk/f/1024p0/0x0/100/none/cd28f269919029a5fa3a1ba3f75d91e9/2023-09/fat_A07.png)
![有可能會調節失效](https://image.hkhl.hk/f/1024p0/0x0/100/none/3d2388368e6f937828eec2825ddc70e2/2023-09/fat_A08.png)
![膽固醇過高的健康風險](https://image.hkhl.hk/f/1024p0/0x0/100/none/854fc832ef38aacdb6943ee2052e0afa/2023-09/fat_B01.png)
![導致血管閉塞](https://image.hkhl.hk/f/1024p0/0x0/100/none/d8fbaa74a4609796e19219b031c2d7f6/2023-09/fat_B02.png)
![增加患冠心病風險](https://image.hkhl.hk/f/1024p0/0x0/100/none/ea6e418dbf04f8dc63035118ef9bb864/2023-09/fat_B03.png)
![可導致中風](https://image.hkhl.hk/f/1024p0/0x0/100/none/4a1fc64a6955a9b548c9e659a884caaa/2023-09/fat_B04.png)
![中風及冠心病都可致死](https://image.hkhl.hk/f/1024p0/0x0/100/none/7d375af4d27d4da2741d70bfd4f5a687/2023-09/fat_B05.png)
![好壞膽固醇?](https://image.hkhl.hk/f/1024p0/0x0/100/none/378d5a760463e3df48597ee683d7b7e1/2023-09/fat_D01.png)
![可分為低密度脂蛋白膽固醇及高密度脂蛋白膽固醇](https://image.hkhl.hk/f/1024p0/0x0/100/none/15859cc5970935d1bafd2dfcd8596e3d/2023-09/fat_D02.png)
![低密度脂蛋白膽固醇](https://image.hkhl.hk/f/1024p0/0x0/100/none/6bf08eba990a11861315bf6fb586435d/2023-09/fat_D03.png)
![加速血脂堆積](https://image.hkhl.hk/f/1024p0/0x0/100/none/2442d3d8ea19215d4b3d99e568f268f4/2023-09/fat_D04.png)
![高密度脂蛋白膽固醇](https://image.hkhl.hk/f/1024p0/0x0/100/none/59f384bceeea0731eb95adb9db2ddb89/2023-09/fat_D05.png)
![可導致血管閉塞](https://image.hkhl.hk/f/1024p0/0x0/100/none/5159f5bc971ccc1acf5fad89b9daffc2/2023-09/fat_D06.png)
![理想水平](https://image.hkhl.hk/f/1024p0/0x0/100/none/7c379873d78e139429a445cc848679ec/2023-09/fat_D07.png)
![可驗血得知膽固醇水平](https://image.hkhl.hk/f/1024p0/0x0/100/none/e5fc5b88f5ff485cf28596545810081b/2023-09/fat_D08.png)
![正常水平](https://image.hkhl.hk/f/1024p0/0x0/100/none/760430454ec2fbefcbd86a9c498d5527/2023-09/fat_D09.png)
降膽固醇3大方法 早餐宜吃番薯飲巧克力?
吃什麼有效降膽固醇?營養師李婉萍教3大秘訣,包括:選對蛋白質、正確選擇早餐及下午茶點心、飲用無糖飲品。
降膽固醇秘訣1:選對蛋白質
吃肉攝取蛋白質就可以?李婉萍表示,炸豬扒、牛扒等都是導致高膽固醇的食物例子。她提醒,在攝取蛋白質時,動物性及植物性來源的比例應為1:1。蛋白質食物例子及建議攝取份量如下:
![降膽固醇方法](https://image.hkhl.hk/f/1024p0/0x0/100/none/aaed5e22947f2e873ff55f8d13abf0d8/2023-11/cholesterol_A02A.png)
![1. 選對蛋白質](https://image.hkhl.hk/f/1024p0/0x0/100/none/be7bb9760b79f7cdbad3bfdcf2cb895d/2023-11/cholesterol_A03.png)
![動物性及植物性來源蛋白質的攝取比例應為1:1](https://image.hkhl.hk/f/1024p0/0x0/100/none/b0abe54245243b6efedf75e98552d0db/2023-11/cholesterol_A04.png)
![植物性蛋白質應以黃豆為主](https://image.hkhl.hk/f/1024p0/0x0/100/none/5b5caa33557af233b1df3ca27edaf7ac/2023-11/cholesterol_A05.png)
![豆腐](https://image.hkhl.hk/f/1024p0/0x0/100/none/e95c013b148da1f11064eff1fddb1d20/2023-11/cholesterol_A06.png)
![豆乾](https://image.hkhl.hk/f/1024p0/0x0/100/none/3778b6286df1f500bb9b445a2cd25fba/2023-11/cholesterol_A07.png)
![豆漿](https://image.hkhl.hk/f/1024p0/0x0/100/none/459ce983db584ea430e16097d352c434/2023-11/cholesterol_A08.png)
![毛豆](https://image.hkhl.hk/f/1024p0/0x0/100/none/8690bb1308856b5fbd46eb83668b78a1/2023-11/cholesterol_A09.png)
![動物性蛋白質的重點是降低飽和脂肪酸的攝取](https://image.hkhl.hk/f/1024p0/0x0/100/none/48b887ff7a17e08cc93cb6d5e7f2bce4/2023-11/cholesterol_A10.png)
![多選擇海鮮類](https://image.hkhl.hk/f/1024p0/0x0/100/none/637abf0804339f3c3b3fffd896d60861/2023-11/cholesterol_A11.png)
![少吃紅肉](https://image.hkhl.hk/f/1024p0/0x0/100/none/d4224ede4c51119d202de9ca5c1dbd83/2023-11/cholesterol_A12.png)
![可吃雞肉](https://image.hkhl.hk/f/1024p0/0x0/100/none/a277a152df5649caec015281fdd7ad48/2023-11/cholesterol_A13.png)
![雞肉避免油炸、且去除雞皮,可降低飽和脂肪酸](https://image.hkhl.hk/f/1024p0/0x0/100/none/cdbf9537510fd3bd738b5a5d2999ec96/2023-11/cholesterol_A14.png)
攝取蛋白質的建議:
- 植物性蛋白質:應以黃豆為主,如豆腐、豆乾、豆漿、毛豆等
- 動物性蛋白質:應降低「飽和脂肪酸」的攝取,多選擇海鮮類,少吃紅肉,雞肉避免油炸、且去除雞皮,降低飽和脂肪酸
她補充,降膽固醇的重點是減少吃紅肉,地中海飲食法就是十分好的飲食方式。若遵從此飲食法,1個月最多進食1個手掌心大小的牛肉、豬肉等紅肉,已有助降低飽和脂肪酸,防止血管閉塞及引發心血管疾病。
什麼是「飽和脂肪」?根據香港食安中心資料,飽和脂肪可增加體內低密度脂蛋白,即「壞膽固醇」的含量,繼而增加健康風險。含飽和脂肪的食物例子如下:
![飽和脂肪特性及食物例子](https://image.hkhl.hk/f/1024p0/0x0/100/none/26b12f52a5c1bb851fa05c65469515a0/2022-12/fat_A01.png)
![飽和脂肪對人體的影響](https://image.hkhl.hk/f/1024p0/0x0/100/none/6699cb8e0fe0e7dd3895a5ab3cd9ee79/2022-12/fat_A02.png)
![攝入量](https://image.hkhl.hk/f/1024p0/0x0/100/none/682be38c349e071e908995816a0033f0/2022-12/fat_A03.png)
![動物脂肪](https://image.hkhl.hk/f/1024p0/0x0/100/none/176d6000c1a9f8097fa8e7020643784f/2022-12/fat_A04.png)
![牛羊脂、豬油及奶製品](https://image.hkhl.hk/f/1024p0/0x0/100/none/dbe3645971c371ffefae701a315ed544/2022-12/fat_A05.png)
![部分熱帶油](https://image.hkhl.hk/f/1024p0/0x0/100/none/ac53f31d7acdfc70db0a155914ebe2a2/2022-12/fat_A06.png)
降膽固醇秘訣2:正確選擇早餐及下午茶小食
除了選對蛋白質食物,若吃早餐及下午茶時懂得配搭合適的食物,也有助降低膽固醇:
![降膽固醇方法](https://image.hkhl.hk/f/1024p0/0x0/100/none/aaed5e22947f2e873ff55f8d13abf0d8/2023-11/cholesterol_A02A.png)
![2. 正確選擇早餐及下午茶小食](https://image.hkhl.hk/f/1024p0/0x0/100/none/cf54bb3493974223bf4fe05c508b121d/2023-11/cholesterol_A15A.png)
![早餐可吃大燕麥片](https://image.hkhl.hk/f/1024p0/0x0/100/none/bd458b96a0a30e7a5f1530ddd063160b/2023-11/cholesterol_A16.png)
![含有β-葡聚糖,能有效降低膽固醇](https://image.hkhl.hk/f/1024p0/0x0/100/none/56be6521afd0500364cc555591636dd2/2023-11/cholesterol_A17.png)
![番薯](https://image.hkhl.hk/f/1024p0/0x0/100/none/ec6bcd564f229b44cca5b2d5e18e1ae4/2023-11/cholesterol_A18.png)
![牛油果](https://image.hkhl.hk/f/1024p0/0x0/100/none/f352a8be8d6e12962dae2800b3918fea/2023-11/cholesterol_A19.png)
![含有被稱為「植物膽固醇」的植物甾醇](https://image.hkhl.hk/f/1024p0/0x0/100/none/1996af302cce3b930de857700f4823ff/2023-11/cholesterol_A20.png)
![植物甾醇可將壞膽固醇排除](https://image.hkhl.hk/f/1024p0/0x0/100/none/7d6c6b5b88f465cae59ddef5681c7512/2023-11/cholesterol_A21.png)
![下午茶小食:堅果](https://image.hkhl.hk/f/1024p0/0x0/100/none/bfb869cbcde23189d1133a382cfaf2e7/2023-11/cholesterol_A22A.png)
![杏仁](https://image.hkhl.hk/f/1024p0/0x0/100/none/af7f04efb5187fbc3fdbabf2709183df/2023-11/cholesterol_A23A.png)
![花生](https://image.hkhl.hk/f/1024p0/0x0/100/none/4ec3d8b2d5a5ff0dd5a5b921883995fc/2023-11/cholesterol_A24A.png)
![腰果](https://image.hkhl.hk/f/1024p0/0x0/100/none/a8f05034c3ed2e7e08a69c59495fee52/2023-11/cholesterol_A25A.png)
![合桃](https://image.hkhl.hk/f/1024p0/0x0/100/none/02a0b5b795e2dd9f1a449e8957143349/2023-11/cholesterol_A26A.png)
![其他小食如無糖綠豆湯](https://image.hkhl.hk/f/1024p0/0x0/100/none/679f5484f3e951de970828b00556e1f9/2023-11/cholesterol_A27A.png)
早餐食物建議:
- 大燕麥片:含有β-葡聚糖,能有效降低膽固醇。
- 番薯、牛油果:含有被稱為「植物膽固醇」的植物甾醇,當該營養素進入體內,會與動物膽固醇互相競爭,進而將壞膽固醇排除。
下午茶小食建議:
- 堅果類:如杏仁、花生、腰果、核桃等。根據英國心臟協會建議,每日攝取30克堅果,也就是2克植物甾醇,有助降低膽固醇。
- 無糖綠豆湯、綠豆薏仁湯也含有「植物膽固醇」,皆為不錯的選項。
降膽固醇秘訣3:飲用無糖飲品
巧克力飲品糖分一般也很高,有損健康。但營養師李婉萍指,部分無糖飲品有助降低膽固醇。她列舉4個例子,其中包括無糖巧克力:
![降膽固醇方法](https://image.hkhl.hk/f/1024p0/0x0/100/none/aaed5e22947f2e873ff55f8d13abf0d8/2023-11/cholesterol_A02A.png)
![飲用無糖飲品](https://image.hkhl.hk/f/1024p0/0x0/100/none/b81d5c4b3f6909db4056b066f10c5e6f/2023-11/cholesterol_A28.png)
![無糖朱古力](https://image.hkhl.hk/f/1024p0/0x0/100/none/f2958c1c4fb0ec2a34d07be69bda2fd7/2023-11/cholesterol_A29.png)
![可可富含抗氧化成分「黃烷醇」,有助降低壞膽固醇](https://image.hkhl.hk/f/1024p0/0x0/100/none/5bfb5b59818036bbdd3b4920d38ae288/2023-11/cholesterol_A30.png)
![無熱量的可可茶也有相同功效](https://image.hkhl.hk/f/1024p0/0x0/100/none/dd7bbe1388e14796ceb89b466897c83e/2023-11/cholesterol_A31.png)
![無糖番茄汁](https://image.hkhl.hk/f/1024p0/0x0/100/none/10338855253b97be7b67593d956c31e0/2023-11/cholesterol_A32.png)
![可補充蔬菜及抗氧化,含茄紅素可清除血管中不好的物質](https://image.hkhl.hk/f/1024p0/0x0/100/none/e239c2e4ef84ce4bc10c025c60061178/2023-11/cholesterol_A33.png)
![無糖豆漿](https://image.hkhl.hk/f/1024p0/0x0/100/none/05b140fe03aab64b80510418974515b9/2023-11/cholesterol_A34.png)
![屬植物性蛋白質,每日可飲用300至400cc無糖豆漿](https://image.hkhl.hk/f/1024p0/0x0/100/none/2f75cc7bbdabfd089330f259f2051d61/2023-11/cholesterol_A35.png)
![無糖綠茶](https://image.hkhl.hk/f/1024p0/0x0/100/none/56a524e18d905679be2cb1c1ce9a7c1c/2023-11/cholesterol_A36.png)
![綠茶含兒茶多酚](https://image.hkhl.hk/f/1024p0/0x0/100/none/9fd5031b3fa039df73cc095d84d64aef/2023-11/cholesterol_A37_0.png)
無糖飲品例子:
- 無糖巧克力:可可富含抗氧化成分「黃烷醇」,曾有研究發現,1天飲用2次含有450mg黃烷醇的飲品,連續2個月後,可以降低壞膽固醇;另外,無熱量的可可茶也有相同功效。
- 無糖番茄汁:可補充蔬菜,也是很好的抗氧化飲品,內含茄紅素還可清除血管中不好的物質,對降低膽固醇有正面功效。
- 無糖豆漿:屬植物性蛋白質,每日可飲用300至400cc無糖豆漿,取代含飽和脂肪較高的牛奶。
- 無糖綠茶含兒茶多酚,也有很好的效果。
如果喝不慣無糖飲品怎麼辦?李婉萍建議,若無法馬上改喝無糖,可先從不選全糖開始,逐次降低飲品甜度,有助養成「無糖味蕾」。
內容獲「李婉萍營養師」授權轉載
延伸閱讀:11種食物可降膽固醇防中風 哈佛證茄子草莓有效
![降膽固醇食物](https://image.hkhl.hk/f/1024p0/0x0/100/none/37b0c5f2903056e6edaf6be6fa524376/2023-06/food_1_0.png)
![1. 雜豆](https://image.hkhl.hk/f/1024p0/0x0/100/none/d7c959e0b7d8074e346ab36ea679b7e0/2023-06/food_2_0.png)
![雜豆例子](https://image.hkhl.hk/f/1024p0/0x0/100/none/ff9ba77e83612c4db4431bf7068e2b21/2023-06/food_3_0.png)
![雜豆血糖指數低](https://image.hkhl.hk/f/1024p0/0x0/100/none/1e7e5a652ddf046031b55da5f56ce372/2023-06/food_4_0.png)
![雜豆飽足感高](https://image.hkhl.hk/f/1024p0/0x0/100/none/12e446a24f9f25273d2d3b47e1312279/2023-06/food_5_0.png)
![2. 燕麥](https://image.hkhl.hk/f/1024p0/0x0/100/none/a8005417118f109a43213aa4edd726a8/2023-06/food_6_0.png)
![燕麥可排走膽固醇](https://image.hkhl.hk/f/1024p0/0x0/100/none/c7a1445099e6097fdaa4a6f53fae9519/2023-06/food_7_0.png)
![每天吃20-35g燕麥](https://image.hkhl.hk/f/1024p0/0x0/100/none/e9b33c1e2d883c3a0331d7ba88afb72a/2023-06/food_8_0.png)
![3. 雜糧](https://image.hkhl.hk/f/1024p0/0x0/100/none/3a6534cedb896c0e2e65d4a7c1feff9c/2023-06/food_9_0.png)
![雜糧含豐富營養](https://image.hkhl.hk/f/1024p0/0x0/100/none/8502ee9958c186cffe47326be26d0680/2023-06/food_10_0.png)
![每日吃100-250g雜糧](https://image.hkhl.hk/f/1024p0/0x0/100/none/ecceb1f18b078a901ec9efbcf7dafe71/2023-06/food_11_0.png)
![4. 茄子](https://image.hkhl.hk/f/1024p0/0x0/100/none/044e99a7393dcce590fb8ed7470df7d5/2023-06/food_12_0.png)
![茄子熱量低,含膳食纖維](https://image.hkhl.hk/f/1024p0/0x0/100/none/fec6041e4b9ad95040db8a444f09fb8f/2023-06/food_13_0.png)
![5. 秋葵](https://image.hkhl.hk/f/1024p0/0x0/100/none/b608ad446b13923ba6f0fad7a1e90f74/2023-06/food_14_0.png)
![秋葵含膳食纖維](https://image.hkhl.hk/f/1024p0/0x0/100/none/1d605ca709de969087c894c122fb8349/2023-06/food_15_0.png)
![6. 堅果](https://image.hkhl.hk/f/1024p0/0x0/100/none/40cb383b3ca8c30e9d1adafe61e96e11/2023-06/food_16_0.png)
![堅果例子](https://image.hkhl.hk/f/1024p0/0x0/100/none/33cec8838dedb434b6c9bb3f7e771b6a/2023-06/food_17_0.png)
![堅果有助穩定血脂](https://image.hkhl.hk/f/1024p0/0x0/100/none/dd5bf404df8c9b09ae4b6d34b4fc6a02/2023-06/food_18_0.png)
![7. 植物油](https://image.hkhl.hk/f/1024p0/0x0/100/none/31a63bcdffa9e302b901b4e427ee4a0d/2023-06/food_19_0.png)
![以植物油煮食](https://image.hkhl.hk/f/1024p0/0x0/100/none/3fc699239626b1ac66030f7ce107e67a/2023-06/food_20_0.png)
![8. 蘋果、葡萄、士多啤梨和柑橘類水果](https://image.hkhl.hk/f/1024p0/0x0/100/none/dfc4b013032c6612ecc5eb08958afae4/2023-06/food_21_0.png)
![熱量低及含果膠](https://image.hkhl.hk/f/1024p0/0x0/100/none/e3a20ab70062e0da9666b729f8846cdb/2023-06/food_22_0.png)
![9. 含植物甾醇的食物](https://image.hkhl.hk/f/1024p0/0x0/100/none/e61a7dd095b654bb0b62ccf97fa8675d/2023-06/food_23_0.png)
![含植物甾醇的食物例子](https://image.hkhl.hk/f/1024p0/0x0/100/none/fdcfd0327b20e394c347e453ff80671a/2023-06/food_24_0.png)
![植物甾醇不會產生壞影響](https://image.hkhl.hk/f/1024p0/0x0/100/none/773ab38945b1224e13e4dcadf4260156/2023-06/food_25_0.png)
![10 .深海魚](https://image.hkhl.hk/f/1024p0/0x0/100/none/61b0c9bcf042784316eaf1124672a9b1/2023-06/food_26_0.png)
![深海魚例子](https://image.hkhl.hk/f/1024p0/0x0/100/none/2e53cd8d29f58bdf9ba45fdd4c89c90c/2023-06/food_27_0.png)
![含Omega-3](https://image.hkhl.hk/f/1024p0/0x0/100/none/a46e321dc9a7022b032ddd008f0d960a/2023-06/food_28_0.png)
![每周吃2-3次深海魚](https://image.hkhl.hk/f/1024p0/0x0/100/none/354c413051630d770a044dd0644b8bd0/2023-06/food_29_0.png)
![11.大豆](https://image.hkhl.hk/f/1024p0/0x0/100/none/28c2a8b082d3e41c5558082f8ce9ad9f/2023-06/food_30.png)
![大豆食物例子](https://image.hkhl.hk/f/1024p0/0x0/100/none/72f459a163ba1505307eb4dbbe279358/2023-06/food_31.png)
![含多種物質可降膽固醇](https://image.hkhl.hk/f/1024p0/0x0/100/none/970eb2e6dd5f484a981eb6926873f1c7/2023-06/food_32.png)
延伸閱讀:保護心血管4大飲食方法 選對油脂是關鍵
![保護心血管飲食方法](https://image.hkhl.hk/f/1024p0/0x0/100/none/0f2812206674c0fc393e4b5e2c5400c3/2023-08/145_2.png)
![選擇優質油脂、減少動物性油脂攝取](https://image.hkhl.hk/f/1024p0/0x0/100/none/f97c46aa9bc2de4b204e0063c919a7d1/2023-08/146_2.png)
![選擇植物油](https://image.hkhl.hk/f/1024p0/0x0/100/none/14215f83440c24f0e68e717f48ad4876/2023-08/147_2.png)
![單元不飽和脂肪酸有助降低低密度脂蛋白](https://image.hkhl.hk/f/1024p0/0x0/100/none/3d336a437f5dec779cfedfc9229abbe8/2023-08/148_2.png)
![減少動物性油脂攝取量](https://image.hkhl.hk/f/1024p0/0x0/100/none/b4ec694ded465d48ff5d28d2a1e1319b/2023-08/149_2.png)
![增加蔬菜攝取量](https://image.hkhl.hk/f/1024p0/0x0/100/none/4aacfab0fab2086e45cbb9206b53c1b9/2023-08/150_2.png)
![蔬菜可降低膽固醇、抗發炎及自由基](https://image.hkhl.hk/f/1024p0/0x0/100/none/f39761be88b9ff91bcf98f5c5b52c4da/2023-08/151_2.png)
![番茄的茄紅素](https://image.hkhl.hk/f/1024p0/0x0/100/none/56aff0dd272b22be52845e83ff7617b8/2023-08/152_2.png)
![十字花科蔬菜](https://image.hkhl.hk/f/1024p0/0x0/100/none/aa87ee9879d0cdf68be4ad032376bddb/2023-08/153_2.png)
![3. 攝取豆類和豆製品](https://image.hkhl.hk/f/1024p0/0x0/100/none/e99b53b864314071f7507d2e4b94b93b/2023-08/154_2.png)
![豆類和豆製品是良好的植物性蛋白質](https://image.hkhl.hk/f/1024p0/0x0/100/none/fa802e940e5bcc8683237d0a946f2052/2023-08/155_2.png)
![大豆異黃酮可舒緩婦女更年期不適癥狀](https://image.hkhl.hk/f/1024p0/0x0/100/none/6d199b8e9d7291e3d051dfadf92d42d1/2023-08/156_2.png)
![4. 補充營養品](https://image.hkhl.hk/f/1024p0/0x0/100/none/ad17141ea07a8dd6f48b970665836c05/2023-08/157_2.png)
![補充飲食中攝取不足的營養素](https://image.hkhl.hk/f/1024p0/0x0/100/none/01d0915260add25c16c4d4655ba5e4d3/2023-08/158_2.png)
![魚油](https://image.hkhl.hk/f/1024p0/0x0/100/none/4a18c92b985881ba450628c2e551dadf/2023-08/159_2.png)
![紅曲](https://image.hkhl.hk/f/1024p0/0x0/100/none/36d998015e95503948ecb4431d8acd24/2023-08/160_3.png)